Healthy Baking Assignment

Objective: to prepare a nutritious snack for the class that is easy to prepare, inexpensive, low fat/sodium, healthy, rich in nutrients (fibre) and yummy for teens.

Your goal is to learn about the hidden fat and calories in some baked goods and find alternative recipes. ie. applesauce instead of oil in muffin recipes. Note it can be higher in calories if it contains more protein from nuts or beans.

  1. Find a recipe and prepare your snack for the class. You can make mini muffins or cut pieces smaller so everyone can have a taste. Please have them cut at home.
  2. Please choose “no mess” baked snacks. Choose from muffins, cookies, bars, or loafs. No salads or desserts that require utensils.
  3. Complete the self questionnaire/self evaluation about your results.
  4. Prepare to explain your recipe to the class. Why did you choose it? What is in it and were you happy with the results?
  5. Hand in a copy of your recipe that includes a nutrient breakdown AND your source of recipe (proper documentation)
  6. You may provide some extra copies of your recipe for the class.

OPTION B - Choose to work with a partner.

Partner A chooses the high fat/calorie option of the recipe and Partner B chooses the “healthier recipe. On the day of the presentation- keep the recipes a secret until the class tastes and rates their favourite. Make sure you compare the recipes in your analysis and prove why one is better than the other with respect to nutrient values. Follow all other guidelines listed above.

OPTION C -alternative idea if you have special dietary needs

Helpful Websites

Reading labels- a great article how to decode labels

Healthy Baking AssignmentName ______

Recipe ______Partner______

  1. Are you happy with the results of your baking? Do you like the taste?
  1. What ingredients are in the recipe? Did you make any changes? What makes this recipe healthy and/or nutritious?
  1. What is the approximate cost of this baked item? Was it easy to prepare?
  1. What are the advantages/healthy benefits to this food? What good things will it do for the body?
  1. Why is this food item a good choice for teens?
  1. If preparing this again, would you do anything differently?

Rubric used to mark your recipe will be based on the following?

a)nutritional analysis and energy content (caloric value)

b)taste

c)ease of preparation

d)suitability for a teenager consumption

e)recipe presentation – written/typed recipe, clear diections

handed in on time, includes references.

How to I decide if a label or recipe is healthy or not??

  1. Look for low saturated fats- they are the kind that stay firm at room temperature like lard and butter. Butter, however is more natural than a hydrogenated product like margarine. “Low fat” store items have 3 grams of fat or less/serving. The % daily value on labels tells you if a food has a lot or little of each nutrient. Look for high calcium, iron and fibre, but 10% or less for fat and chloresterol.
  1. Look for Low salt. Sodium is a risk factor for high blood pressure and heart/kidney disease. Only one teaspoon of salt is recommended daily=2,300 milligrams/day.
  1. Look for high fibre- fibre can come from the “fibre” of fruits or from whole grain products like whole grain products like oats or rye. Aim for 25-35 grams of fibre/day. A label that says “high fibre” usually contains 4 grams of fibre/serving.
  1. Look at additional benefits to a snack- does it have hidden nutrients from beans or vegetables that make it healthy- Dr Oz has many of these recipes.
  1. Consider if the food is rich in calcium or protein- milk and eggs are healthy. Milk is rich in vitamin D.
  1. Nuts are another protein alternative- beware of allergic reactions.
  1. Refined white sugar is not as nutritious as unrefined brown sugar.
  1. Avoid food additives for flavour- there is natural vanilla and “fake” flavouring.
  1. Power bars can have other benefits from flax seed and pumpkin seeds- look up the benefits of other protein packed nutrients.