Transcript The Super Hero Diet - mattmiller-drss

Created by:
Andreana Jordan, Matthew Miller, Doug
Rautio, Cassandra Reeves, Nat Williams
Explanation of Purpose of
Cookbook
We made this cookbook to help children and hope that
it will get them to start eating healthier food as
alternatives to fast food and other unhealthy meals. We
gave it a Super Hero theme so that the kids would like
and want to eat the food to be like their favorite super
heroes. We made all the recipes healthier than the
original recipes so that the kids will stay healthy and not
become obese. With every meal, we included a healthy
tip related to exercise and we hope that kids will try to
perform these exercises as they try to follow their
heroes.
Table of Contents
• Page 2-3
Pancakes of Invisibility
• Page 4-5
Super Hero Strength
Omelet
• Page 7-8
Marvelous Macaroni
& Cheese
• Page 9-10
The Hero’s Sandwich
• Page 11-12
Grilled Cheese of
Brain Power
• Page 14-15
The Great
Spaghetti Monster
• Page 16-17
The Chicken Tenders
of Truth
• Page 18-19
Captain Pepperoni’s
Pizza
• Page 20-21
The Chicken Nuggets
of Invisibility
• Page 22-23
Understanding Food:
Carbohydrates
• Page 24-25
Understanding Food:
Lipids
• Page 26-27
Understanding Food :
Proteins
• Page 28
Understanding
Macromolecules
• Page 29
About the authors
1
7
Pancakes of
Invisibility
Ingredients
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1 ¾ cups white
whole wheat
flour
¼ cup wheat
germ
2 tablespoons
baking powder
1 teaspoon salt
1 ¾ cups skim
milk
¼ cup
margarine,
melted
2 eggs, beaten
3 tablespoons
demerara
sugar
½ cup
semisweet
dark chocolate
chips
cooking spray
fresh fruit
Nutritional
facts
Number of
Servings: 4-6
Calories: 387.6
Total Fat:6.3g
Unsaturated Fat:
1.3g
Saturated Fat:
2.5g
Cholesterol:
71.6mg
Total
Carbohydrates:
75.5g
Sugar: 46.4g
Dietary Fiber: 6.4g
Protein:10.6g
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Directions :
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2.
3.
4.
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6.
7.
8.
9.
Combine flour, wheat germ, baking powder, and salt
in a large bowl.
Set bowl aside.
In a separate bowl, whisk together the skim milk,
melted margarine, eggs, and sugar.
Make a well in the center of the dry ingredients;
stir in the wet ingredients, being careful not to
over mix the batter.
Gently fold in the chocolate chips.
Heat a large skillet over medium heat, and coat
with cooking spray.
Pour 1/4 cupful of batter onto the skillet, and cook
until bubbles appear on the surface.
Flip with a spatula, and cook until golden brown on
the other side.
Then add the fresh fruit to the top.
3
Super Strength
Omelet
Ingredients
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cooking spray
18 eggs (3 per
person)
½ cup heavy
cream
1 tablespoon
ground black
pepper
1 bunch chives,
finely chopped
1 bunch
chervil, finely
chopped
1 tablespoon
salt
1 onion
1 green pepper
roasted
mushrooms
and
watercress, as
accompaniment
if desired
Nutritional Info
Number of Servings: 6
Calories: 301.7
Total Fat: 19.4g
Unsaturated fat: 9.3g
Saturated Fat: 8g
Sodium: 173mg
Cholesterol: 437.9mg
Total Carbohydrates:
16.7g
Sugar: 7.1g
Dietary Fiber: 4.6g
Protein: 18.9g
4
Directions
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14.
15.
Preheat the oven to 450 degrees F.
Cut the onion and the green pepper.
Sauté the chopped onion and green pepper.
Crack the eggs into a medium mixing bowl and
pour in cream.
Add black pepper, and whisk until well
incorporated and foamy.
Preheat the pan over medium heat.
When the pan is heated, coat it with cooking
spray.
Turn the heat down slightly.
Using a 4-ounce ladle, add one ladle of eggs into
the pan.
Using a spatula, start whisking quickly.
Once the eggs begin to set, stop stirring.
Put the pan in the oven and cook for one and a
half minutes.
When you remove the omelet from the oven it
should still have a soft touch.
Sprinkle with chopped herbs, a pinch of salt and
pepper.
Serve with roasted mushrooms and watercress
5
6
Marvelous Macaroni and
Cheese
Ingredients
• 1 package
whole wheat
macaroni
• 2 tablespoons
butter
• 4 tablespoons
flour
• 1 cup 2% milk
• 2 cups
cheddar
cheese, lowfat shredded
• ½ cup
breadcrumbs
Nutrition Facts
Number of
Servings: 5
Calories: 501.8
Total fat: 15.7 g
Unsaturated fat:
2.1
Saturated fat: 9.2
Sodium: 953.8mg
Cholesterol: 48.3
mg
Total
carbohydrates:
68.9g
Sugar: 2.9g
Dietary Fiber:
7.5g
Protein: 22.7g
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Directions
1. Preheat oven to 400 degrees
2. Cook and drain macaroni according to package
directions; set aside.
3. In a large saucepan melt butter.
4. Pour milk gradually; stirring (constantly).
5. Reduce heat to 200 degrees and cook
(stirring constantly) for 10 minutes.
6. Add shredded cheddar little by little, simmer
an additional 5 minutes, or until cheese melts.
7. Turn off flame.
8. Add macaroni to saucepan and toss to coat
with cheese sauce.
9. Transfer macaroni to a buttered baking dish.
10. Sprinkle with breadcrumbs.
11. Bake 20 minutes until the top is golden brown.
8
The Hero's Sandwich
Ingredients
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cooking spray
4 (6-ounce)
skinless, boneless
chicken breast
halves
¼ teaspoon salt
¼ teaspoon ground
black pepper
2 teaspoons lemon
juice
3 tablespoons light
mayo
1 ripe peeled
avocado, mashed
4 slices whole
wheat bread,
toasted
4 pieces green leaf
lettuce
2 plum tomatoes,
each cut into 6
slices
4 slices center-cut
bacon, cooked and
drained
Nutritional Info
Number of
Servings: 4
Calories: 320.2
Total Fat: 18.2g
Unsaturated fat:
9.9g
Saturated Fat:
4.3g
Sodium: 642.3mg
Cholesterol:
33.5mg
Total
Carbohydrates:
25.3g
Sugar: 2.7g
Dietary Fiber: 6.6g
Protein: 15.1g
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Directions
1.Heat a large skillet on medium-high heat.
2.Coat the pan with cooking spray.
3.Sprinkle chicken evenly with ⅛ teaspoon salt
and pepper.
4.Add chicken to pan; sauté six minutes on each
side or until done.
5.Remove from pan; let stand five minutes.
6.Combine remaining ⅛ teaspoon salt, juice, mayo,
and avocado in a small bowl; stir until well
blended.
7.Spread about three tablespoons of the
avocado mixture over each bread slice.
8.Top each sandwich with one lettuce leaf, one
chicken breast half, three tomato slices, and one
bacon slice.
10
Grilled Cheese of
Brain Power
Ingredients
• 2 slices whole
wheat bread
• Table spoon
of olive oil
mayonnaise
• 1 piece of
skim milk
cheddar
cheese
Nutritional facts
Number of
Servings: 1
Calories: 387.6
Total Transfat:6.3g
Unsaturated Fat :
1.3g
Saturated Fat: 2.5g
Cholesterol: 71.6mg
Total
Carbohydrates:
75.5g
Sugar: 46.4g
Dietary Fiber: 6.4g
Protein:10.6g
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Directions
1. Preheat skillet over medium heat.
2. Generously butter one side of a slice
of bread with olive oil mayonnaise.
3. Place bread with mayonnaise side
down onto skillet bottom and add the
slice of cheese.
4. Spread mayonnaise on the second slice
of bread on one side and place the
side up on top of sandwich.
5. Grill until lightly browned and flip
over; continue grilling until cheese is
melted.
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13
The Great Spaghetti Monster
Ingredients:
• 16 oz. Whole
wheat spaghetti
• 16 oz. Ground
Turkey
• 48 oz.
Spaghetti
Sauce
• Onion Salt
• ½ Gallon of
water
Nutrition Facts:
Number of Servings:
6
Calories: 353.5
Total Fat: 11g
Unsaturated Fat:
3.8g
Saturated Fat: 2.5g
Sodium: 1,574.1 mg
Cholesterol: 53 mg
Total Carbohydrates:
42.8g
Sugars: 10.8g
Dietary Fiber: 8.4g
Protein: 22.1g
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Directions:
1. Add water to a pot and set it to boil.
2. Add the spaghetti to the pot once the
water is warm, not boiling.
3. Crown the turkey in a separate pan.
4. Add onion salt to the turkey.
5. Drain the spaghetti when it is done.
6. Using the same pot, mix the spaghetti
and turkey.
7. Add spaghetti sauce to the mixture.
15
Chicken Tenders Of
Truth
Ingredients:
• 1 cup all-purpose
flour
• 2 cups seasoned
bread crumbs
• ½ teaspoon black
pepper
• ½ teaspoon
cayenne pepper
• 2 egg whites
• 2 tablespoons
water
• 24 chicken
tenderloins
Nutritional Info:
Number of Servings:
8
Calories: 356
Total Fat: 3.3g
Unsaturated: 1.2g
Saturated: 0.9g
Sodium: 921.8mg
Cholesterol: 90.3mg
Total
Carbohydrates:
40.5g
Sugars: 9.7g
Dietary Fiber: 1.9g
Protein: 39.1g
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Directions :
1. Place flour in a shallow bowl. In a
separate bowl, mix the bread crumbs,
ground black pepper, and cayenne
pepper together.
2. Place the egg whites and water in a
small bowl.
3. Coat each piece of chicken with the
flour, then egg whites, then bread
crumbs.
4. Preheat the oven to 375 degrees
Fahrenheit.
5. Bake the chicken for 6-8 minutes or
until golden brown.
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Captain Pepperoni’s Pizza
Ingredients
• ½ cup tomato,
pasta, or pizza
sauce
• 1 tablespoon
Dijon mustard
• 1 Boboli® whole
wheat thin
pizza crust
• ½ cup sliced
turkey
pepperoni
• 1 ¼ cups
shredded skim
Mozzarella
cheese
Nutritional
Information
Servings: 3-4
Calories: 214.6
Total fat: 11.3g
Unsaturated fat:
4.3g
Saturated fat:
6.4g
Sodium: 653.6mg
Cholesterol: 42.6mg
Total
carbohydrates:
9.9g
Sugar: 0.5g
Dietary Fiber: 1.5g
Protein: 18g
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Directions:
1. Preheat oven to 425 degrees,
2. In small bowl, combine tomato
sauce and mustard and mix well.
3. Spread evenly over Boboli® crust
4. Top with pepperoni in a single
layer, then with cheese.
5. Bake on a heated pizza stone, or
directly on the oven rack, for 8
minutes or until cheese is melted,
bubbling, and beginning to brown.
6. Let cool for 5 minutes, then slice
to serve.
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Super Chicken Nuggets
Ingredients
• 1 egg
• 2 tablespoons
skim milk
• 6 chicken
breast fillets,
cut into 1 ½ inch cubes
• 1/3 cup
breadcrumbs
Nutritional Facts
Servings: 5
Calories: 195.5
Total fat: 88.6
Unsaturated fat:
0.6g
Saturated fat: 1.2g
Sodium: 281.6mg
Cholesterol: 39.4mg
Total carbohydrates:
26.0g
Sugar: 24.0g
Protein: 19.9g
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Directions:
1.Spread breadcrumbs in a shallow dish.
2.Beat together the egg and milk in a shallow
bowl.
3.Dip the chicken cubes into the egg mixture
and then dredge them in the breadcrumbs.
4.Place the chicken nuggets on a baking
sheet and drizzle with breadcrumbs.
5.Bake for 15 to 18 minutes, or until golden
brown.
6.The chicken nuggets can be frozen after
baking.
7. Serve with your favorite sauce, such as
honey mustard or ranch dressing.
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Understanding Food,
Carbohydrates
One of the four most important macromolecules in the body is
carbohydrates. The main function of a carbohydrate is to
provide and store energy; like fuel for a car, your body won’t
run without carbohydrates. For example, take white bread and
whole wheat bread. When you eat white bread your body is
getting half of the nutrients it could be getting if you had
decided to eat whole wheat bread. Whole wheat grains are
healthier for you than white flour because the grains have not
been processed as much and therefore contain more nutrients.
A great way to make sure the body has enough carbohydrates
is to consume foods like pasta, omelets, or spaghetti. In fact,
all of the recipes in this cookbook contain carbohydrates.
There are two types of carbohydrates, simple and
complex. Simple carbohydrates, such as glucose, can be
found in junk food, it also means it’s a monosaccharide.
A monosaccharide is a monomer similar to a link in a
chain but more complex in detail. A complex
carbohydrate, such as cellulose and starch, is a
polysaccharide, which contains many parts similar to
links of chains hooked together
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Digestion of a carbohydrate is an important part of how
we survive. The mouth mechanically chews the food and
then uses amylase in saliva to help break down
carbohydrates chemically. Next the broken down food
moves into the stomach where the stomach acid and
amylase continues to chemically break down carbs into
monosaccharaides. After that the monosaccharaides
dissolve in the small intestine, then takes the broken
down food to the blood stream to be carried throughout
the body. If there are excess carbohydrates they are
stored as excess glycogen in liver and later on turns it
into ATP in the cells mitochondria.
About 60% of our energy should come from carbohydrates. The primary source
of carbohydrate is starch that comes from plants, which you can find in
spinach, strawberries, and carrots. When we don’t get the carbohydrates our
body needs, it results in dizziness, headaches and sickness. We feel this way
because our body isn’t getting the vitamins it needs, sort of like starving it.
When we have too many carbohydrates, they can pile up as fat, and obesity can
happen. Obesity can lead to heart disease, high blood pressure and many other
health problems. That’s why it’s important to maintain a healthy diet containing
carbohydrates to fuel the body.
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Understanding Food:
Lipids
To reduce the lipids in meals, try baking the food instead of deep
frying. Lipids are stored energy, and are more commonly known as fats, oils, and
waxes. Lipids are found in all of these recipes, concentrated mostly in the pizza,
spaghetti, and chicken nuggets, and are an essential part of a healthy diet.
Fats can be either good or bad; unsaturated fats are good and
saturated fats are bad. The difference is in the molecular structure of the lipids.
Most lipids are made up of glycerol with fatty acid chains, and the fatty acid
chains are made up of carbon and hydrogen. In saturated fats, all of the carbon
atoms have a hydrogen atom bonded to them, so the chains are straight and
stable enough for a solid. For the illustration, this means that every red circle
has an orange circle. In unsaturated fats, one or more of the carbon atoms are
missing a hydrogen atom, so the chains are bent. The reason that saturated fats
are bad is because they stay solid at room temperature, so they don’t flow
through arteries well. When arteries become clogged, this leads to coronary
artery disease, heart attack, and stroke. Unsaturated fats are good because they
complete all of the functions of lipids without clogging arteries.
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Understanding Food:
Lipids
Lipids have many important functions in the body. The main function of
a lipid is to store energy in fat cells, but they are also used to insulate the body,
cushion the vital organs, make up cell membranes and help cells absorb vitamins A,
E, D, and K. Lipids are important, but not if they aren’t in the cells. They start by
entering through the mouth when ingested. Then the lipids are broken down by
bile secreted from the gallbladder. After that the lipase enzymes in the small
intestine break down the lipids into monoglycerides. Once in molecular form, the
lipids travel through the blood and can either be stored in fat cells or made into
phospholipids used in cell membranes. If you eat too many lipids, too many are
stored, and the existing fat cells grow larger, leading to obesity, heart disease,
liver disease, and high blood pressure. If a person doesn't consume enough lipids,
then the lipids can’t insulate the body, cushion the organs, or absorb Vitamins A,
E, D, and K. In conclusion, lipids are an essential part of a healthy diet, but only
when consumed in moderation.
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Understanding Food:
Proteins
What do you think of when you first hear the word
“proteins”? You may think of building muscles, being healthy or something
that is very useful in our bodies. You might be surprised to hear that
proteins play an important role in the function of cells. For example,
actin makes up the cytoskeleton and help muscles contract and
hemoglobin carries oxygen around the body. An excellent source of
protein in the cookbook is the chicken nuggets.
Proteins are polymers that are made up of amino acids. Our
bodies break down the proteins into amino acids and use these amino
acids to rebuild the proteins that we need. The journey of a protein
begins when it is mechanically digested in the mouth. The protein goes to
the stomach where the pepsin enzyme chemically breaks down the
protein into amino acids. Then the food goes into the small intestine and
the blood absorbs the amino acid which carries the amino acids to the
cells. There are twenty different amino acids. We have to eat because
we don’t make nine amino acids. Proteins are an important part in our diet
because without proteins we wouldn’t have the strong muscles that we
need to go throughout the day.
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Understanding Food:
Proteins (Continued)
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Understanding
Macromolecules
The four main macromolecules supply the resources that our bodies
need to function. All of the foods in this cook book contain at least one of the
four main macromolecules, the pizza has fiber which is a carbohydrate, chicken
tenders contain proteins, chicken nuggets contain nucleic acids and the omelet
contains lipids. The four main macromolecules are carbohydrates, proteins, lipids,
and nucleic acids. Carbohydrates provide energy to cells. Proteins give the body
the amino acids that the cells don’t make. Lipids store energy, help make cellular
membrane, and hormones. Nucleic acids code for amino acids. Polymers are
structures built with monomers in the cell; monomers are the base building blocks
for polymers.
Carbohydrates are the cell’s preferred source of energy. The monomer
for carbohydrates is monosaccharaide an example of this is glucose. The polymer
for carbohydrates is polysaccharide an example of this is starch. Proteins are
made of twenty different amino acids, nine of which we make. The monomer for
proteins is amino acids. The polymer for protein is polypeptide. Nucleic acids are
also known as DNA and RNA and are made up of the monomer, nucleotides and are
the code for the body’s functions. There are many roles for lipids in the body but
the most common one is to store energy. Lipids have no real polymers or
monomers there are three types, fats, phospholipids, and steroids.
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About the Authors
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Andreana is a sophomore at The Dayton Regional STEM School. Her hobbies
are skating, running track, shopping and traveling. She wanted to make this
cookbook to inform children about what they are putting in their body. She
wants to make being healthy a fun thing to do so that it will become a habit.
Cassandra is a sophomore at The Dayton Regional STEM School. She likes to
travel, have fun, and enjoys meeting new people. She wanted to make this
cookbook to get children to become healthy in a fun and happy way.
Doug is a sophomore at The Dayton Regional STEM School. His hobbies are
skateboarding, and exercising. He wanted to make this cookbook to help
teach children what healthy meals are and ways they can exercise to prevent
themselves from being obese.
Nat is a sophomore at The Dayton Regional STEM School. His hobbies are
engineering, Science Olympia messing with computers and playing games. He
wanted to make this cookbook to inform children about their health and how
habits while young will effect people in the future
Matthew is a sophomore at The Dayton Regional STEM School. His hobby is
Science Olympiad. He wants to be a aerospace engineer. He wanted to make
this cookbook to entertain and inform the children of this generation about
the importance of being healthy.
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