Young Chefs
This workbook belongs to Chef
The Interfaith Chinook
Country Kitchen
1103 3 Avenue North
Lethbridge, AB T1H 0H7
Phone: 403-320-8138
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Table of Contents
Introduction
Welcome to Young Chefs!..........................................................................................................................1
Cooking Session Checklist……………………………………………………….…………………………………………..2
Week 1—Safety and Kitchen Basics
Scrub, Scrub, Scrub! ……….………………………………………….……………………………………………..……..3
12 Golden Rules in the Kitchen…………………..……………………………………………………………….….4
Kid Kitchen Safety…………………………………………………………………………………………………….……..5
Preventing Kitchen Fires………………………………………………………………………………………...……….7
Measuring Tips…………………………………………………………………………………………………...…………....9
Oven Temperature Guide……………………………………………………………………………..……..………...11
Cooking Terms………………………………………………………………………………………………………………..12
Baking Tips……………………………………………………………….……………………………..……………………..16
Learn the Lingo!....................................................................…………………...........................................17
Getting Ready to Grill.……………………………………………………………….………………………………….18
Tips for BBQ Success………………….………………………………………….………………………………………19
Dos and Don’ts Around The Grill………………………………………………………………………..………...20
Test Your BBQ Knowledge…………………………………………………………………………………………….21
Week 2—Clean Kitchen
The Basics: Separate, Cook, and Chill…………...…………………………….………………………………..22
Kitchen Food Safety Tips………………………………………………………………………………………………..23
What Every Cook Should Know About Food Germs……………………………………………………..26
Spot the Danger…………………………………….………………………………………………………………………..28
Week 3—Canada’s Food Guide
Healthy Living…………………………………………………………………………………………………………………..29
Ideas for Healthy Living……………………………………………...…………………………………………………...30
Food Guide Serving Sizes for 5 to 11 Years…………………………………………………………………..31
Food Guide Serving Sizes for 13 to 18 Years………………………………………………………………..33
What Did I Eat?………………………………………………………………………………………………………………..35
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Plan Ahead...……………………………………………………………………………………………………………………..36
Week 4—Get Active
12 Reasons To Get Active………………………………………………………………………………………………..37
Daily Physical Activity Word Search ……………………………………...………………………………….….38
Week 5—Breakfast
Wake Up to Breakfast Every Day……………………………………………………………………………………39
Family Breakfast Planner………………………………………………………………………………………………..41
Family Meals……………………………………………………………………………………………………………………..42
You Can Help!..............................................................................................................................................43
Week 6—Label reading
Reading the Label……………………………………………………………………………………………………………..44
The Nutrition Facts Label………………………………………………………………………………………………...45
Label Logic………………………………………………………………………………………………………………………...46
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Welcome to Young Chefs!

This booklet contains tons of information about cooking, baking,
nutrition, kitchen and food safety—all of which will help you on
your way in becoming a young chef!

In this class you will:

Prepare inexpensive, nutritious foods

Learn basic cooking skills

Learn proper food safety and handling skills

Build confidence in cooking

Recognize the nutritional benefit of foods prepared from
scratch


Gain experience working as a team
At the beginning of each cooking session, we will do a short lesson
and then go over the recipes we’ll be preparing for the day.

At the end of class, if there’s time we will have an activity or play
a game and can also go over the information contained in this
booklet.

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HAVE FUN! And don’t be afraid to ask questions!
Cooking Session Checklist
□ Sign in on the sign in sheet
□ Put on an apron and hair cover
□ Wash your hands!
□ Find a spot and read through the entire recipe
□ Cook away!
□ Clean up
□ Game/activity
□ Have fun and be safe!
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SCRUB, SCRUB, SCRUB!
Why wash?


Disease causing organisms that
When to wash?
Hands should be washed after:
cannot be seen can be

Going to the bathroom
transferred from unwashed

Coughing, sneezing, or using a tissue
hands to food and food

Eating, drinking, smoking, or taking a break
equipment.

Touching cuts, burns, or infected areas on the
Poor personal habits are a
major cause of foodborne
skin

illness. Proper hand washing is
one of the best habits you can
develop to prevent foodborne
illness.

dishes or soiled work surfaces


that cause foodborne illness
can be eliminated by effective
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Handling raw meat and poultry
Hands should be washed before:
The most common microbes
hand washing.
Handling dirty kitchen equipment, utensils,

Handling ready-to-eat foods such as:
 Breads
 Deli meats
 Fruits
 Vegetables, etc
Eating or going on a break
 Cheese
12 Golden Rules in the Kitchen
These are a few basic principals needed to make the kitchen run smoothly. Following
these rules will make the kitchen a safe place for everyone to work and yet still make
cooking adventurous and fun.
1.
Before you start cooking:
 Put on an apron
 Roll up long sleeves and remove any jewellery
 Tie up long or loose hair
 Make sure the kitchen counter is clean and clear
 Wash your hands with soap and water
2. Read the Recipe Carefully:
 Gather together everything you need for the recipe
 Make sure you have the right ingredients and utensils
 Be sure to understand the instructions
3. Carefully measure out all the liquid and dry ingredients using measuring cups and
spoons.
4. Wash all fruits and vegetables before use.
5. Be careful when handling sharp knives. Make sure to use a cutting board and
always point the knife downwards especially when walking across the room.
6. Be cautious when using a stove or oven. When using a stove to cook, turn the pan
handles towards the back of the work area to avoid accidents.
7. Always use hot pads or oven mitts to handle anything hot.
8. Never use wet hands to plug in or unplug any electric appliance such as a blender.
9. Immediately clean up anything that spills on the floor. Keep a towel handy so you
can wipe up any spills.
10. Wash and put things away as you go along to avoid cluttering.
11. Never be ashamed or afraid to ask an adult for help.
12. Always leave the kitchen clean and tidy after you have finished cooking.
Adapted from Taylor, S. (2003) Kids in the Kitchen Kindersley
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Kid Kitchen Safety
Kitchen safety is the most important cooking skill. Keep in mind the following safety tips
whenever you are cooking.
Around the Stove and Oven
 Always get permission before using a stove or oven.
 Hold handles of pots and pans (with oven mitts on!) when stirring ingredients so that the
pot doesn’t slip off the burner.
 Open pan lids away from you to let steam escape safely.
Using a Microwave Oven
Try using a microwave as little as possible. When you do need to use it, however, keep these
things in mind:

No metal objects or anything with metal (including tin foil) - they
will catch fire!

When cooking food in the microwave, use only microwave-safe
dishes and utensils.
 Do not use soft plastic containers (like margarine tubs, yogurt, or
cottage cheese) or Styrofoam containers to heat foods in the microwave.
 If you are heating food covered in plastic wrap in the microwave, turn up one of the corners
of the plastic wrap to allow the steam to escape while cooking. To avoid burns to your face
and hands, pull off the plastic wrap so steam escapes away from your face and hands.
 Prick foods like potatoes with a fork before putting them into the microwave. This keeps
them from exploding!
 Stir foods that are cooking in the microwave half way through the cooking time to help the
food cook evenly.
Using Small Appliances
 Do not use appliances with frayed electrical cords or damaged plugs and outlets or if it
appears to be broken. Let an adult know if you find this.
 Keep your fingers out of the bowl when using an electric mixer. Unplug the
mixer before putting in or taking out the beaters
 Never put your fingers or utensils into an electric blender while it is
running. Be very careful when you are removing and cleaning the blender
blade.
Adapted from Taylor, S. (2003) Kids in the Kitchen Kindersley
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Kid Kitchen Safety— Continued
 Never operate an appliance too close to a sink or sitting on a wet counter.
 Unplug the toaster before trying to get out a piece of toast that is stuck.
 Be careful when opening cans because the lids have a sharp edge! Use a
butter knife to lift off the lid, and then pick up the lid in the center to
remove it. Never touch the rough edge of the lid or the inside rim of the can.
Using a knife
 Get permission before using any knife in the kitchen.
 Always pick up a knife by its handle.
 Pay attention to what you are doing when using a knife.
 Cut away from your body and away from anyone near you.
 Do not leave a knife near the edge of the counter as it can easily be knocked off.
 Do not try to catch a falling knife.
 Do not soak knives in a sink full of soapy water.
 Do not reach under or over others when they are using a knife.
 Do not distract someone as they are using a knife.
 If the knives are cutting poorly or are dull, please let an adult
know.
Safety Procedures
 Never pick up broken glass with your bare hands. Pick up large
pieces of broken glass with a paper towel and carefully place in
the garbage. Thoroughly vacuum or sweep up small pieces of
broken glass. Let an adult know.
 Have an adult show you how to properly operate the stove, microwave and small appliances like
food processors, blenders, electric mixers, and toasters.
Adapted from Taylor, S. (2003) Kids in the Kitchen Kindersley
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Preventing Kitchen Fires
Each year, kitchen fires kill hundreds of people and injure thousands in North America. Most of
these fires can be prevented by following basic fire safety tips on this page.
 Don’t leave cooking unattended—Never leave food cooking on your
stove or in your oven when you leave home and stay in the kitchen
whenever anything is cooking. Turn off stoves and appliances promptly
when you’re finished using them and unplug electrical appliances when they are not in use.
 Keep appliances clean—Built up grease catches fire easily. Wipe appliance surfaces after spills
and clean stove surfaces and ovens regularly.
 Be alert—Studies show that 42% of the people who have died in cooking fires were asleep.
Do not attempt to cook if you are drowsy.
 Wear close-fitting sleeves—Loose sleeves dangle too close to hot stove burners and catch fire.
Don’t store things on or above your stove. Clothing can catch fire when you lean over stove
burners to reach shelves
 Keep flammable objects clear of the stove—Pot holders, dish towels, and curtains catch fire
easily. Keep such items at least three feet (one meter) from your stove.
 Do not overload electrical outlets—Plugging too many kitchen appliances,
especially heat producing appliances such as toasters, coffee pots, waffle
irons, or electric frying pans into the same electrical outlet or circuit could
overload your circuit, overheat, or cause a fire.
 Operate microwaves safely—Microwave ovens stay cool, but what’s cooking
in them can be very hot. Use pot holders when removing food from microwave ovens.
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Preventing Kitchen Fires—Continued
 Turn pot handles inward—A pot handle sticking out over the
edge of your stove can be bumped in passing or grabbed by a
younger child.
 Heat oil slowly— Heat oil slowly over moderate heat and
never leave hot oil unattended.
 If a fire starts, smother it—Never pour water on a cooking fire. If a pan of food catches fire,
carefully slide a lid over the pan and turn off your stove burner. Keep the lid on until
completely cooled. If a fire starts in your oven, close the oven door and
turn off the heat source. If the flames do not go out immediately, call
the fire department.
 Close the door on microwave fires—If anything catches fire in your
microwave, keep the door closed and turn off or unplug the microwave. Do not use the oven
again until it is serviced.
 First aid for burns—Run cool water over a burn for 10-15 minutes. This will minimize skin
damage and ease the pain. Never apply butter or other grease to a burn. If the burned skin
is blistered or charred, see a doctor immediately.
 Stop, drop, and roll—If your clothing catches fire, do not run. Stop where you are, drop to
the ground, cover your face with your hands, and roll over and over to smother the flames.
If someone else’s clothes catch fire, push them to the ground and roll them over and over,
or smother the flames with a flame-resistant blanket or carpet.
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Measuring Tips
It is important to measure ingredients correctly to get good results. You will need to know:
 The right tools
 How to measure
 That some ingredients need different ways to measure
 Measuring short forms and amounts that are equal
The Right Tools
Dry Measuring Cups—These are often cups that fit one inside the other. They are
metal or plastic. They are used to measure dry ingredients like flour or sugar and
soft solids like margarine or shortening. They come in sizes: 1/4 cup (50ml), 1/3 cup (75ml),
1/2 cup (125ml), 2/3 cup (150ml), 3/4 cup (175ml), and 1 cup (250ml).
Liquid Measuring Cups—These are clear glass or plastic cups with measurement
markings painted on the outside. They have a handle and spout or lip to make
pouring easy. They will hold 1 cup (250ml), 2 cups (500ml), or 4 cups (1L) of liquid.
Measuring Spoons—Measuring spoons usually come in a set. They can be used for
dry or liquid measure. They come in sizes that measure: 1/4 teaspoon (1ml), 1/2
teaspoons (2ml), 1 teaspoon (5ml), and 1 tablespoon (15ml).
How To Measure
Dry Ingredients: Spoon ingredients into the measuring cups. Level off any extra with the
straight edge of a knife or spatula
Liquid Ingredients: Place the liquid measuring cup on a level surface. Bend down so your eye is
level with the markings of the cup. Fill the cup to the right level.
*When measuring 1 tablespoon (15ml) or less, fill the appropriate measuring spoon to the top
without letting it spill over.
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Measuring Tips—Continued
Measurement Short Forms
Cup = c
Litre = L
Millilitre = mL
Teaspoon = tsp
Gram = g
Tablespoon = Tbsp
Pound = lb
Ounce = oz
Pinch = a very small amount. The amount you can hold between your finger and thumb.
Most Often used METRIC Measurements
1/4 tsp = 1mL
1/2 tsp = 2mL
1 tsp = 5mL
1Tbsp = 15mL
1/4 cup = 50mL
1/3 cup = 75mL
1/2 cup = 125mL
2/3 cup = 150mL
3/4 cup = 175 mL
1 cup = 250mL
Weights and measurements
8oz = 1/2 lb = 250g
16oz = 1lb = 500g
2lbs = 1000g (or 1kg)
How to work Measurements Out
3 tsp = 1 Tbsp
4 Tbsp = 1/4 cup
16 Tbsp = 1 cup
1 cup = 8 oz
2 cups = 16oz = 1 pint
2 pints = 32oz = 1 quart
4 quarts = 128oz = 1 gallon
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Oven Temperature Guide
Low Heat
Medium Heat
High Heat
300F = 150C
325F = 160C
350F = 180C
375F = 190C
400F = 200C
425F = 220C
450F = 230C
Very High Heat
475F = 240C
500F = 260C
Broil = Broil
**** F = Fahrenheit
C = Centigrade
Degrees = ()****
NOTE:
On some ovens, you can change your oven to Fahrenheit or Centigrade, whichever is easiest for
you to use, or you will see either F or C on your oven dial. If the recipe you are making uses
Fahrenheit and your oven dial has Centigrade, use the guide above.
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Cooking Terms
What it means and how to do it
Bake: to cook food covered or uncovered in the oven. Often used to cook cakes, cookies,
muffins, and many desserts, casseroles, and breads.
Baste: to moisten meat or other food during cooking by pouring some liquid over it. This adds
flavour and prevents dryness.
Beat: to make a mixture smooth by stirring quickly with a spoon, fork, wire whisk, rotary
beater or electric mixer.
Blanch: to cook a small amount in boiling water or steam. Most often used for fruits and
vegetables. It will set colour and flavour and help loosen skins of foods like tomatoes and
peaches.
Blend: to mix two or more ingredients by hand or with an electric mixer or
blender until smooth.
Boil: to cook food in liquid at a temperature that causes bubbles to form in the
liquid.
Bouillon: a bouillon cube is a compressed cube of dehydrated beef, chicken, fish or vegetable
stock. Bouillon granules are small particles of the same substance. Both can be added to hot
liquid to make broth.
Braise: to cook a slight amount, just to brown slightly. Used before baking and stewing.
Broil: to cook food just below a source of heat.
Broth or Stock: the liquid in which meat, poultry, fish or vegetable has been simmered.
Brown: to cook food in a skillet, broiler, or oven until it is lightly brown on the outside.
Carve: to cut or slice cooked meat into serving-size pieces.
Chill: to cool foods to below room temperature—best done in a refrigerator.
Chop: to cut food into small pieces.
Coat: to evenly cover food with crumbs, flour, or a batter.
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Cooking Terms—Continued
Cooking Oil: liquid at room temperature, made from vegetables, nuts or seeds. Common types
are canola, sunflower, peanut and olive. For baking do NOT substitute oil for solid fat.
Cream: to beat one or more foods until soft and creamy.
Cube: to cut food into pieces all the same size, usually about 1/2 inch on all sides.
Curry Paste: a blend of herbs, spices and hot chillies that is often used in Indian and Thai
cooking.
Cut in: to work a solid fat, such as shortening, butter or margarine, into dry ingredients.
This can be done with a pastry blender or food processor. The easiest way is with your
fingertips or two butter knives.
Dash: is a very small amount of seasoning added to food. It is often used for liquid like hot
pepper sauce.
Dice: to cut food into small pieces all the same size. Usually about ¼ inch on all sides.
Dissolve: to stir a solid food and liquid food together to form a mixture in which none of the
solid remains. It often involves heating the liquid.
Dot: to scatter small pieces of fat on top of foods before cooking.
Dredge: to sprinkle or coat a food evenly to completely cover. Often flour is used to dredge
meat before cooking.
Fillet: a piece of meat or fish that has no bones.
Flake: to gently break food into small, flat pieces.
Fold: to combine ingredients such as beaten egg whites and sugar, with a gentle cutting
motion.
Grate: to rub food such as hard cheese or vegetables across a grated surface to make very fine
pieces.
Grease: To coat a utensil, such as a baking pan or skillet with a thin layer of fat or oil. You
may also use an oil spray like PAM.
Julienne: to cut food into thin match-like sticks about 2 inches long—like carrots or celery
sticks.
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Cooking Terms—Continued
Knead: to work dough with the heels of your hands in a pressing and folding motion until it
becomes smooth and elastic. This is often done with making bread.
Lard: A product made from pork fat that is sometimes used for baking, especially making
pastries.
Legumes: dried beans, peas, and lentils.
Make a Well: create a hollow space in the center of dry ingredients before pouring in the wet
ingredients.
Marble: to gently swirl one food into another. This is often done with light and dark batter for
cakes or desserts.
Marinate: to soak a food in a liquid, usually an oil and acid, like wine or vinegar, with seasonings.
This adds flavour and makes the food tender.
Mash: To press or beat a food to remove lumps and make smooth. This can be done with a fork,
potato masher or electric mixer.
Mince: to chop food into tiny pieces. Often garlic cloves are minced. You can also use a fine grater
or garlic press to mince garlic.
Parboil: to partially cook by boiling.
Pare: to cut off the skin or outer covering of a vegetable or fruit using a small knife or vegetable
peeler.
Peel: peel refers to the outer covering of a vegetable or fruit. For citrus fruits it is
called a rind.
Pit: to remove the seed from fruit such as cherries or peaches.
Poach: to cook a food by completely submerging it in a simmering liquid.
Powdered sugar: also called confectioner’s sugar or icing sugar.
Preheat: to heat an oven to a specific temperature before using.
Puree: to process or mash food until it is very smooth. This can be done using a
blender, food processor, or sieve.
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Cooking Terms—Continued
Reduce: to thicken and improve flavour by boiling so that some of the liquid evaporates.
Sauté: to cook in a small amount of fat on top of the stove.
Scald: to heat a liquid, usually milk, to a point just below boiling.
Sear: to cook at very high heat for a very short time.
Season to taste: to add salt, pepper, herbs or spices to a dish so that it tastes the way you like
it.
Shortening: a vegetable oil that has been processed into a solid form. It is most often used for
baking or frying. Shortening should be stored in a cool dry place.
Shred: to push food across a shredding surface like a grater to make long narrow strips.
Lettuce and cabbage can be shredded by thinly slicing them with a knife.
Shuck: to remove the shells from seafood, such as oysters and clams or the husks of corn.
Sift: to put dry ingredients through a sieve/strainer or sifter.
Simmer: to cook a liquid, at low heat, to a point just below a full boil.
Skim: to remove a substance, such as fat or foam, from the surface of a liquid.
Slice: means to cut food into flat, thin pieces.
Steam: to cook food on a rack or in a steamer basket over boiling water in a covered pan.
Steaming retains flavour, shape, texture, and nutrients better than boiling or poaching.
Stir fry: a method of quickly cooking small pieces of food in a little hot oil in a wok or skillet
over medium-high heat, while stirring.
Stock: the strained clear liquid in which meat, poultry, fish, or vegetables have been cooked
with herbs or spices.
Toss: to mix ingredients lightly by lifting and dropping them using two
utensils.
Yeast: the ingredient that uses the sugar in dough to make it rise.
Zest: the coloured outer rind of citrus fruits like lemons, limes, and oranges.
15
Baking Tips
Glass or metal pans: When using glass pans instead of metal
pans for baking, lower the oven temperature by 25F (10C).
Oven Racks: Bake cakes, muffins, cookies and loaf cakes on the
middle rack. Bake yeast breads and pies on the lower rack.
Oven racks can be moved to accommodate different sized pans.
Be sure to move oven racks before turning on the oven. If the oven has been on
recently, be sure that the oven has had time to cool and wear oven mitts just in case.
Testing Baked Goods: Always test for doneness around 5-10
minutes before the end of the suggested baking time. Place a
toothpick in the centre of your cake, pudding, or muffins. If it
comes out clean, it is done. Cakes will also pull away from the
side of the pan when done. If you grease the pan, only grease
the bottom. This will give you better volume.
Ingredients: Use large eggs in recipes unless it says something different. Use white allpurpose flour unless it says something different. Butter, margarine, and shortening can
be used in place of each other for most recipes. Where flavour is important like in
shortbread cookies, butter should be used.
16
Learn the Lingo!
Match the Cooking Terms with their Definitions
Bake
To cook food covered or uncovered in the oven. Often used to cook
cakes, cookies, muffins, and many desserts, casseroles, and breads.
Mince
To cook food in liquid at a temperature that causes bubbles to form
in the liquid.
Dice
Preheat
Grate
To cut food into small pieces.
To beat one or more foods until soft and creamy.
A very small amount of seasoning added to food. It is often used for
liquid like hot pepper sauce.
Dash
To rub food such as hard cheese or vegetables across a grated surface
Chop
To chop food into tiny pieces. Often used as a way to cut garlic.
Boil
Cream
Grease
to make very fine pieces.
To coat a utensil, such as a baking pan or skillet with a thin layer of
fat or oil. You may also use an oil spray like PAM.
To heat an oven to a specific temperature before using.
To cook liquid, at a low heat, to the point just below a full boil.
To mix ingredients lightly by lifting and dropping them using to using
Simmer
two utensils.
To cut food into small pieces all the same size. Usually about ¼ inch
Toss
17
on all sides.
Getting Ready to Grill
Barbequing can be an exciting and fun way to cook. It is important, however, to know how to be safe when
barbequing in order to have the best experience possible.
Before beginning to barbeque, get permission from an adult who is willing to supervise you. Have the adult
get the barbeque ready for you or ask them to help you get it ready.
Before starting the barbeque, make sure that weather conditions are good for grilling. Bad weather can
present additional dangers that are not present during a regular grilling experience.
Make sure that your barbeque is in a good location. It should be placed far away from any flammable
materials. You should also make sure that it is positioned in a low traffic area. The less movement around
the barbeque, the lower the chance of injuries. Make sure that your barbeque is protected from the wind.
Some winds in Southern Alberta have the force to blow over a barbeque!
When starting a barbeque, turn all burners on high and leave the lid closed for a couple of minutes. This will
burn off any contaminants left on the grill. After a few minutes have passed, open the lid, scrape the grill
with a brush, and reduce the heat to what you need for your recipe.
Use the following checklist to make sure you are ready to go:
□
□
□
□
Sleeves are rolled up and loose clothing is tucked away
Hair is put in a ponytail, pinned back, or tucked into a hat
Apron is on
You have the following items readily available:
□
□
□
□
□
□
□
□
□
□
□
1 tray for bringing items back and forth from the
kitchen and the grill
1 flipper
1 BBQ basting brush
1 pair of tongs
Meat thermometer
Extra clean plates
Paper towels or wipes
Lids or netted covers for food (to keep it warm and bug free)
Any seasonings and sauces you plan to use
Spray bottle of water (for flare ups)
Oven mitts
Note: Make sure that all of the utensils you plan to use are meant to be used on a barbeque. These
utensils should have long handles and are able to withstand high temperatures.
You want to make sure that you have all of these items ready before you begin. You want to limit trips
back and forth from the kitchen to the grill. Your focus should be on the barbeque when it is time to grill.
18
Tips for BBQ Success
Barbequing is a skill that will improve as your practice. Use the tips listed below to help you achieve
success and safety in your barbequing experience.
□
Use one plate for raw meat and dispose of it immediately after use. Do this
either by garbage (if you are using a paper plate) or into an area designated for
dirty dishes. This also goes for any utensils or other items that you have used to
Note: Barbequing
with rosemary
reduces
handle raw meat. This will eliminate the chances of using these plates or
□
utensils again when the food is cooked, which would cause cross contamination.
carcinogenic effects
Wash your hands after touching any raw meat. This will reduce the chances of
of barbequed foods.
cross contamination.
□
Cook burgers, steak, chicken breasts, kabobs etc. at medium-high heat . Cook with the lid open if
possible.
□
Cook roasts, whole chickens, etc. on very low heat. Cook these items with the lid closed..
□
When cooking burgers, steaks, chicken breasts etc,, you want to resist flipping them too much. This
prevents your food from sticking to the grill and losing it juiciness.
□
Test your food with a thermometer to ensure that it is done.
□
When you have a flare-up, use your water bottle to calm it down. If it gets out of hand, turn the
burners off and close the lid.
□
After your food is cooked, place it on a clean plate and cover it. Turn off all burners and scrape the
grill with the scraper side of the BBQ grill brush. Then continue to brush off the rest of the grill.
□
Make sure that all dishes and utensils are cleaned, put away, and the area is cleaned and sanitized.
□
Have an adult assist you with turning the
propane off.
□
Make sure the barbeque is cooled before putting
on the cover.
19
Dos and Don’ts Around the Grill
Do...

Remember to always turn the gas
Don’t...
 Leave the barbecue unattended
when in use.
valve on first.

Keep gas hoses away from hot
 Allow grease to build up. Clean the
burners and grill regularly to
surfaces and hot grease.

minimize the risk of a serious
Keep loose clothing away from the
grease fire.
hot barbecue.

When you finish, turn the valve off
 Put water on a grease fire. It will
only cause the flames to flare.
first to allow the gas in the hose to
be burned off, then turn off the

 Barbecue in an enclosed space, such
burner controls so no gas remains
as a garage. For ventilation and
trapped in the hose.
safety reasons, move your barbecue
into the open at least 10 feet away
Allow your barbecue to cool
from windows and doors.
completely before covering it.

Place your barbecue near wooden
fences or walls, beneath a
combustible roof overhead or even
under a tree with low branches. Be
extra careful about the area behind
the BBQ where hot gases escape
and could create a fire hazard.
Article above from http://safetyinfo.ca/barbecue-safety.html
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Test Your BBQ Knowledge
Beside each of the statements below, write T for True and F for False.
Have all of your materials ready before you begin barbequing
Put water on a grease fire.
Barbecue in an enclosed space, such as a garage in order to keep heat in
the area and preserve fuel.
Allow your barbecue to cool completely before covering it.
Place your barbecue near a wooden fence or wall. This will protect it from
the wind.
Keep loose fitting clothes away from the hot barbecue.
Allow grease to build up on the burners and grill. This will act as
additional fuel, cutting down on the cost of refilling your propane tank.
21
The Basics: Clean, Separate, Cook, and Chill
You can help prevent food poisoning from bacteria and viruses by following four simple steps
when you prepare food:
SEPARATE: Don’t mix raw with cooked!
□ Separate raw meat, poultry, seafood and eggs from other foods.
□ Use one cutting board for fresh produce and a separate one for raw meat, poultry
and seafood.
□ Keep raw foods separate from cooked foods. Don’t use the same plate.
COOK: Cook foods to the right temperature
□ Use a food thermometer which measures the inside temperature of cooked meat, poultry and egg
dishes. A thermometer helps you cook foods to a safe temperature.
□ Cook eggs until the yolk and white are firm, not runny. Avoid using recipes in which
eggs stay raw.
□ Make sure there are no cold spots in food (where bacteria can live) when cooking in a
microwave oven. For best results, rotate the dish once or twice during cooking.
CHILL: Refrigerate right away—don’t wait.
□ Refrigerate or freeze meat, poultry, eggs and other perishables as soon as you get them home
from the store.
□ Never let raw meat, poultry, eggs, cooked food, or fresh fruits or vegetables sit at room temperature for more than two hours. Put them in a container in the refrigerator or freezer with a label
and date.
□ Food must be kept at a safe temperature when defrosting it. There are three safe ways to defrost
food: in the refrigerator, in cold water, and in the microwave. Food thawed in cold water
or in the microwave should be cooked immediately.
□ Always marinate food in the refrigerator.
□ Don’t forget to throw out food that has been in the refrigerator for more than three
days.
□ When in doubt, throw it out!
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Information from: www.chefsolus.com
Kitchen Food Safety Tips
Preventing Foodborne Illness
How safe is your kitchen?
Did you know that most foodborne illness results from poor food
handling at home? Your kitchen could be a high risk
environment. Bacteria can thrive in food that is improperly
stored or handled. Reduce the risks by following these tips from
Canada’s food safety experts. Play it “food safe” in your kitchen!
Get off to a CLEAN start!
 Hand washing is one of the best ways to prevent the spread of foodborne illness.
Do you wash your hands for at least 20 seconds with soap and warm water
before and after handling food? Wash again when you switch from one food to
another.
 Are your countertops and utensils clean and sanitized? Sanitizing reduces
bacteria and can prevent foodborne illness.
 It’s important to thoroughly clean
everything that comes in contact with
your hands or your food! Don’t forget
about kitchen cloths, faucet handles, sink
drains, garbage disposals, can opener
blades, refrigerator handles, small
appliances, utensils, and so on.
Bleach Sanitizer
 Combine 5mL (1tsp) of bleach
with 750mL (3cups) of water in
a labelled spray bottle.
 After cleaning, spray sanitizer on
the surface/utensil and let stand
briefly.
 Rinse with lots of clean water,
and air dry (or use clean towels).
Article from: Canadian Food Inspection Agency “Kitchen Food Safety Tips” Brochure
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Kitchen Food Safety Tips—Continued
Eight quick tips for the kitchen (at home, work, school, etc.)
1. Keep separate cutting boards for raw meat, poultry, and seafood and a different one
for ready-to-eat and cooked foods. Clean and sanitize cutting boards after each use.
Plastic cutting boards can be easily cleaned in the dishwasher.
2. Wash the lids of canned foods just before
opening them to prevent dirt from
Internal Cooking Temperatures
getting into the food. Clean the can
You can’t tell by looking. Use a digital
opener’s blade after every use.
food thermometer to be sure!
3. Take small appliances apart (food
processors, meat grinders and blenders)
right after you use them, and clean and
sanitize them thoroughly.
4. Air dry dishes and utensils if you can, or
dry them with clean kitchen towels.
Wash and sanitize towels, sponges and
cloths often to prevent bacteria from
growing.
5. Clean the pantry regularly, keeping food
off the floor. Store food in sealed
containers.
6. Thoroughly wash and sanitize containers
and utensils that were in contact with
raw food before you reuse them.
Food
Temperature
Beef, veal and lamb (pieces and
whole cuts)
Medium-rare
63 C (145F)
Medium
71 C (160F)
Well done
77 C (170F)
Pork (pieces and whole cuts)
Pieces and whole cuts
71 C (160F)
Poultry (e.g. chicken, turkey, duck)
Pieces
74 C (165F)
Whole
85 C (185F)
Ground Meat and Meat Mixtures
(e.g. burgers, sausages, meatballs,
meatloaf, casseroles)
Beef, veal, lamb, and pork
71 C (160F)
hand, cover it with a bandage and then
Poultry
74 C (165F)
wear disposable gloves when preparing
Egg Dishes
74 C (165F)
food. But remember: gloves pick up
Others (hot dogs, stuffing, and
7. If you have an infection or cut on your
bacteria too. Change gloves frequently
leftovers
74 C (165F)
and wash gloved hands as often as bare
hands.
8. Use a thermometer to measure the internal temperature of your food. See table above.
Article from: Canadian Food Inspection Agency “Kitchen Food Safety Tips” Brochure
24
Kitchen Food Safety Tips—Continued
Cold Facts
Fridge and Freezer Checklist
Refrigeration slows down most bacterial growth while freezing can stop the growth of
most bacteria. (But remember: refrigeration and freezing won’t kill bacteria. Only
proper cooking will do that!)
□
Don’t let bacteria get a foothold! After you shop, immediately put away food
that needs to be refrigerated and frozen.
□
Check the temperature of your fridge and freezer. Are they cold enough?
□
Set refrigerators at or below 4C (40F). Use a refrigerator thermometer to
check the temperature.
□
Keep freezers at or below –18C (0F). Use a freezer thermometer to check
the temperature.
□
Don’t overload your fridge and freezer. Cool air must circulate freely to keep
food properly chilled.
□
Clean the refrigerator and freezer regularly.
□
Bacteria can be carried in raw meat juices.
Place raw meat, poultry, and seafood in
containers on the bottom shelf of the
refrigerator. Use containers that are large
enough to prevent raw juices from dripping
onto or touching other food.
Article from: Canadian Food Inspection Agency “Kitchen Food Safety Tips” Brochure
25
What Every Cook Should
Know About Food Germs
What are food germs? They are tiny creatures, so small you need a microscope to see them.
They grow and live in food. Some food germs are harmless, but many may cause serious
illness...like Salmonella or Staphylococcus food poisoning.
Germs multiply fast! One germ will double in 20 minutes, multiplying to 4 billion in eight
hours. Germs grow fast at body or room temperatures. Cold temperatures slow their growth
down, and high temperatures may kill them.
You cannot see germs on food. You cannot always smell or taste them, either.
Protect yourself and your family from food germs by following these tips for safe food handling!
Tips for Safe Food Preparation
1. Keep foods at proper temperatures (Cold food—below 40F or 4C, Hot food—above 140
F or 60C)
2. Place books or book bags on the floor, not on the eating counters or
the kitchen table.
3. Wash fruit and vegetables thoroughly before using them.
4. Make sure that you and your kitchen are clean. Wear a clean apron.
5. Always wash your hands!
6. Germs hide in cracks and rough surfaces. Make sure that your cutting boards, utensils,
and dishes are free of cracks.
7. Do not thaw food on the kitchen counter. Thaw food in the refrigerator or microwave.
8. Promptly refrigerate or freeze leftovers. Use small, shallow containers for quick cooling.
9. When practical, use scoops, tongs, forks, spoons or other utensils to touch food.
10. Keep hair tied back. Do not wear jewelry such as rings or loose bracelets.
11. Keep raw meat separate from other foods and use separate cutting boards, knives,
utensils. Make sure to cook meat properly before eating or combining with fresh foods.
Taken from Taylor, S. (2003) Kids in the Kitchen Kindersley
26
What Every Cook Should
Know About Food Germs—Continued
Here are some helpful tips for safely storing and using leftover food:

Cool leftover foods within two hours of cooking. Foods can be cooled in the refrigerator or
freezer.

Divide soups, stews, and gravies into small, shallow containers that are less than 5
centimeters (2 inches) deep.

Debone large pieces of meat or poultry and divide them into smaller portions about
3 inches thick or less.

Remove stuffing from poultry or meat. Avoid tasting old leftovers...it could make you sick.

Discard outdated, obviously spoiled, or possibly unsafe leftovers in the garbage.

Do not feed outdated leftovers to your pets. It could make them sick.
Remember...If in doubt, throw it out!
Taken from Taylor, S. (2003) Kids in the Kitchen Kindersley
27
Spot the Danger
28
Healthy Living
Making healthy meals and snacks is a good way to get healthy.
Healthy Food:

Gives us the fuel to nourish
our bodies


Gives us energy

Helps us to cope with stress and keeps us healthy

Helps children grow

Helps us to look and feel our best
Eating together gives us time to talk. Regular meals and snacks are part of healthy
eating.

To eat well, we do not have to spend all day in the kitchen. We can use simple
foods and recipes that do not cost a lot of money.

Health Canada has made a useful tool to help Canadians eat well. It is called
Canada’s Food Guide to Healthy Eating and it can be used by anyone over the age
of 4 years.
Grain Products
Vegetables and
Milk Products
Meat and
Fruit
Alternatives
Choose whole grain
Choose dark green
Choose lower-fat
Chose leaner meats,
and enriched
and orange
products more
vegetables and
often.
orange fruit more
beans and lentils
often.
more often.
milk products more poultry, and fish, as
often.
well as dried peas,

This guide uses 4 groups of healthy food choices to enjoy each day.

Canada’s Food Guide shows us the size of a serving for each group and how many
servings to have each day. Try to have foods from all 4 food groups at a meal. For
snacks, choose from 1 or 2 food groups.
29
Ideas for Healthy Living

Enjoy many different foods. By choosing many kinds of foods, you will
have the best from each one.

Make meals and snacks with lots of colorful vegetables and fruits as well
as bread and cereals. These 2 food groups should fill up most of your plate
at meal time.

Bake, broil, roast or microwave instead of frying.

Limit (not too much) salt, coffee, tea, or cola.

Avoid drinking energy drinks. These drinks contain high amounts of sugar
and caffeine (one energy drink contains as much caffeine as 1-3 cups of
coffee!) These drinks can contribute to dental problems, weight gain, and
can negatively affect your attention and concentration.

Choose water often when you are thirsty.

In addition to eating healthy, keep a healthy body weight by enjoying
exercise, such as walking.
30
31
Food Guide Serving Sizes for 5 to 11 years, Alberta Health and Wellness, http://healthyalberta.com/Serving5-11-March2012.pdf
32
Food Guide Serving Sizes for 5 to 11 years, Alberta Health and Wellness, http://healthyalberta.com/Serving5-11-March2012.pdf
33
Food Guide Serving Sizes for 13 to 18 years, Alberta Health and Wellness, http://healthyalberta.com/HEAL_FoodServing_13to18.pdf
34
Food Guide Serving Sizes for 13 to 18 years, Alberta Health and Wellness, http://healthyalberta.com/HEAL_FoodServing_13to18.pdf
What Did I Eat?
Write down what you eat in one day. Estimate the number of servings in each food
group. How does your diet compare to the recommendations in Canada’s Food Guide?
Fruits and
Vegetables
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Total
Servings
35
Grains
Milk and
Meat and
Alternatives
Alternatives
Other Foods
Plan Ahead
Using Canada’s Food Guide make a healthy meal plan for the week.
Breakfast
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
36
Lunch
Dinner
Snacks
12 Reasons To Get Active!
Physical activity is crucial
1. Physical activity leads
to a healthy lifestyle.
to better health.
Children ages 4-17 need
60 minutes of physical
2. Being active
activity a day!
= more FUN!
4. Physical activity
3.
An active
makes us happier
lifestyle helps us
5. An active lifestyle is a
privilege not a punishment.
Exercise is a great way to
make new
thank your body for all it does.
friends.
7. Regular physical
8. Physical
6. Better Sleep
activity can improve
overall athletic
activity
performance.
relieves
stress.
9. Active
11.Regular exercise
can enhance
self-esteem.
12.You’ll have
kids get
10. Physical Activity
more energy
better
brings us closer to
for everyday
grades.
those we enjoy it with.
activities.
Adapted from “52 Reasons to Be Active in 2014” by Participaction,
http://www.participaction.com/get-informed/infographics/52-reasons-to-be-active/
37
Daily Physical Activity Word Search
Taken from “Daily Physical Activity for Families: Helping your child with physical activity,” Government of British Columbia,
https://www.bced.gov.bc.ca/dpa/pdfs/dpa_family_booklets/english_dpa_4-6.pdf
38
39
Handout from: http://www.albertahealthservices.ca/SchoolsTeachers/if-sch-nfs-wake-up-to-breakfast.pdf
40
Handout from: http://www.albertahealthservices.ca/SchoolsTeachers/if-sch-nfs-wake-up-to-breakfast.pdf
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Family Meals
Family meals are a great way for you to spend time with your family without the distractions of
technology, work, or stress. Encourage your family to spend this time together a couple of times each
week.
Why do family meals matter?
Family meals are a great habit to start for a couple of reasons:
□
Family meals are more likely to be nutritious
□
Kids who eat regularly with their families are less likely to
snack on unhealthy foods and are more likely to eat fruits, vegetables, and whole grains.
□
Kids who take part in regular family meals are also more likely to have healthier diets as adults.
Beyond health and nutrition, family meals provide a valuable opportunity to reconnect with your
family. This will be come even more important as you get older.
How can you help with family meals?
Help with the preparation. Ask your parent or whoever is making the family meal how you can help.
They may ask you to wash some vegetables, toss a salad, or set the table. If you ask, you may even be
able to make a meal from the recipes you have learned in your time in Kids In the Kitchen! Take this
time to learn from whoever is helping you so that you can improve your own cooking skills. You may
also be able to teach your parent something that you’ve learned.
Put away the technology. We have become so reliant on our technology that it can be hard to put it
away, even for an hour. Challenge your family to turn off all cell phones, computers, and gaming
devices for the duration of a family meal. If you need to, take a basket and ask everyone to put their
phones into it. This will allow everyone to be fully present in the moment as you spend this time
together.
Talk and share. We often don’t realize how much knowledge our parents, grandparents and other
adults in our lives have to share. Ask your family questions! You could ask about their day or maybe
even about the routines that they had growing up. We can learn a lot from the adults in our lives. And
they can learn a lot from us too!
Help with the clean up. Before you rush back to the computer, or to finish up homework, spend time
helping with clean up. Your family will really appreciate your help and it gives you a little more time to
spend with those special people in your life.
Want even more family time? If you love the time spent at family meals, suggest some other family
activities such as board games, a walk, or a bike ride.
Adapted from: Family Meals, Kids Health, Nemours, 2011, http://kidshealth.org/parent/nutrition_center/healthy_eating/family_meals.html.
42
You Can Help!
A great way to help out mom or dad is to help with making meals. Make sure that
you ask mom and dad how you can help, but here are some ideas that you could
suggest to them:
Before the meal:
 Ask if you can go grocery shopping with them. Help put
things that the adult is buying into the cart.
 Set the table
 Wash or rinse veggies or fruit
 Help read the recipe
 Take out ingredients for the recipe
 Rip the lettuce to make a salad
 Measure ingredients
 Stir a pot (as long as an adult is supervising and says it is ok)
 Grate cheese
 Peel vegetables
 Use a can opener to open tin cans (be careful, the edges are sharp!)
After the meal:
 Fill the dishwasher or help wash the dishes in the sink
 Sweep the floor under the table
 Put away any leftovers
While you’re helping cook a meal, it is a great time to talk to the special adult in your
life. Tell them about school, your friends, and your hobbies. They will love to hear
about what is going on in your life and you may even learn more about each other!
43
Reading the Label
Food labels can be confusing. It is important to understand what the terms mean and how
they affect your health. When reading food labels, you will come across some of the terms
below.
Here is what they mean:
Calories: A calorie is a unit of energy, and different foods contain different amounts of
calories. The average person needs about 2,000 calories to have enough energy for the day,
and extra calories are usually stored as body fat.
Fat: We need some fat in our diets. It is important for our skin and organs
and is a good source of energy. Too much fat, however, can lead to weight
gain and all the health problems that come with being overweight.
Remember to check amounts and percentages of saturated fat and trans
fat. These are types of fat that can be bad for you and lead to clogged
arteries and heart problems. You want to see small amounts and small
percentages of these on most of your food labels.
Sodium: Sodium is basically the same as salt. Your body needs sodium in very small amounts,
but too much can be unhealthy. Because sodium is added to many foods already, most of us
get way more sodium than we need.
Carbohydrates: Your body needs plenty of carbohydrates for energy. Keep in mind, however,
what else you are consuming while consuming these carbohydrates. If you are consuming large
amounts of sodium, fats, and sugar, while consuming the carbohydrates, it may be wise to
find a different, more healthy source.
Sugars: “Simple sugars” like processed sugar added to snacks and candies should be eaten in
very small amounts because they contain a lot of calories and don’t offer a lot of good things
to your body. It is important to know the many different names for simple sugars such as
fructose, glucose, monosaccharides, dextrose, maltose and sucrose. Try to avoid foods that are
high in these sugars.
Protein: Protein is important to your body, especially the muscles, and provides energy.
Adapted from: Food Smarts: Understanding Food Labels. PBS Kid: 2005. http://pbskids.org/itsmylife/body/foodsmarts/article4.html
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