Food lab #1
Lab Section Tuesday Group Name Three Healthy Hokies
Student Names
Erin Ford Ashley Francis
Maureen Pyratel
Lab Topic Indian, Hindu, Coronary Artery Disease
Meal Prep Date
2/18/14
Meal Recipe(s) Form
Recipe Name/Source
Mah Kidal, Source: http://www.google.com/url?q=http%3A%2F%2Fwww.vegrecipesofindia.com%2Fmaa-ki-dal-kaali-
dal%2F&sa=D&sntz=1&usg=AFQjCNFsK5y3sIS2PPaXBX1g8qob1zql5g
Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)
1 cup, whole black lentils
1 cup or 2 tomatoes (pureed)
1 inch, ginger (crushed)
1 green chile (finely chopped)
1 tsp, coriander powder
½ tsp, cumin seeds
½ tsp, turmeric powder
½ tsp, red chili powder
½ tsp, garam masala powder
1 tbsp, oil
3-4 cups, water (6-8 if no pressure cooker - double water)
salt to taste
Directions
1. Pick the lentils, rinse in water 2-3 times, and soak in water for 30 minutes (Grace will soak overnight)
2. After 30 minutes (in lab), drain the soaked lentils
3. Heat oil, add cumin seeds
4. Add the pureed tomatoes and mix well
5. Add the crushed ginger
6. Add all the dry spice powders
7. Add chopped green chile
8. Saute until the oil starts to leave
9. Add the soaked lentils
10. Add water and salt
11. Cover the pressure cooker and pressure cook until the mah kidal has become softer and buttery (~25 minutes). *If no pressure cooker, increase to 40-45 minutes.
Recipe Name/Source
Indian Saffron Rice, Source: http://allrecipes.com/Recipe/Indian-Saffron-Rice/Detail.aspx?evt19=1
Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)
1 cup, uncooked long-brown rice (not rinsed)
2 cups, boiling water (divided)
2 tbsp, butter
1 tsp, salt
⅛ tsp, powdered saffron
Directions
1. Steep the saffron in ½ cup boiling water
2. In a skillet, melt the butter on medium-high heat
3. Stir in the rice, and salt
4. Cook the rice, stirring constantly until the rice absorbs the butter and becomes opaque. Do not brown
5. Quickly pour in the remaining 1 ½ cups of boiling water, along with the saffron water
6. Cover immediately, reduce heat to low, and cook for 20 minutes
Recipe Name/Source
Guferati (Indian Green Beans), Source: http://allrecipes.com/Recipe/Guferati-Indian-Green-
Beans/Detail.aspx?evt19=1
Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)
1 pound, fresh green beans (cut into 1 inch pieces)
¼ cup, vegetable oil
1 tbsp, black mustard seed
1 dried red chile pepper (crushed)
1 tsp, salt
½ tsp, white sugar
Ground pepper to taste
Directions
1. Bring a large pot of water to a boil
2. Place the green beans in the pot, cooking for approximately 3 to 4 minutes
3. Drain green beans and rinse with cold water
4. Heat the oil in a skillet over medium heat
5. Stir in the mustard seed
6. Mix in the chile pepper
7. Place green beans in the skillet
8. Season with salt and pepper
9. Cook green beans approximately 8 minutes
Recipe Name/Source
Fruit Laddu, Source: http://www.vegrecipesofindia.com/dry-fruits-ladoo-recipe/
Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)
1/2 cup, dates (chopped)
1 tbsp, almonds
1 tbsp, raisins
1 tbsp, cashews
4 whole dry figs
1 tbsp, dessicated coconut
1 green cardamom pod
Directions
1. Roast the almonds in a pan until browned, continuously stirring
2. Peel the cardamom pods
3. In a grinder, add the dates, figs, raisins, dessicated coconut, and cardamom pods
4. Add the roasted almonds
5. Grind to a coarse mixture
6. Put mixture into a bowl
7. Roll the mixture into 12 balls
Lab Section Tuesday Group Name Three Healthy Hokies
Student Names
Erin Ford Ashley Francis
Maureen Pyratel
Lab Topic Indian, Hindu, Coronary Artery Disease
Meal Prep Date
2/18/14
Equipment & Supply Form List the equipment and supplies that you will use from the lab to prepare and serve the meal. Be specific. Include items such as appliances, dinnerware, cookware, centerpieces, place mats, etc. If you need unusual cookware or appliances, check with instructors to see if these can be made available to you.If you do not list it, you will not have it for the meal.
Item Size Quantity
Stove-Top Pressure Cooker 6-8 qt. 1
Large covered pot (if no pressure cooker available) Tip: http://spusht.blogspot.com/2012/09/how-to-cook-lentils-without-pressure-cooker.html
12 qt. 1
Glass Mixing Bowl 2.5 qt. or larger
2
Pot/Covered Saucepan 2.5 qt. or more
3
Skillet/Frying Pan 8-10” 2
Wooden Spoon Medium 2
Food Processor 8 oz. or more
1
Grinder (Food processor will work if not available) 8 oz. or more
1
Mortar & Pestle Small-Medium
1
Standard measuring cups ⅛ tsp.- 1c.
1
Glass measuring cup 1c. 1
Glass measuring cup 2c. 1
Butter knife Standard 1
Santoku knife 5-7” 1
Utility knife 5-7” 1
Paring knife 3-5” 1
Jelly roll pan 12x17” 1
Can opener Standard 1
Small glass ramekins Standard 4
Saran plastic wrap Standard 1 roll
Spoons Standard 4
Forks Standard 4
Gold rimmed floral salad plates Standard 4
Gold rimmed floral tea cups Standard 4
Gold rimmed floral tea saucers Standard 4
Gold rimmed floral soup bowls Standard 4
Serving spoon (rice) Standard 1
Soup ladle (mah kidal) Standard 1
Serving fork (beans) Standard 1
Teapot/Teakettle 4 c. or more
1
Napkins Standard 6
Lab Section Tuesday Group Name Three Healthy Hokies
Student Names
Erin Ford Ashley Francis
Maureen Pyratel
Lab Topic Indian, Hindu, Coronary Artery Disease
Meal Prep Date
2/18/14
Cost Analysis Form
Food Brand
Pkg. Size (wt., vol.)
Qty. (No. of Pkgs.)
Item Price Unit Price
Amt. Used
Cost of Amt. Used
Fresh Green Beans
Kroger N/A N/A (free)
2.49 $2.49/lb 1 lb $2.49
Whole Grain Brown Rice
Kroger 16 oz. 1 1.00 $0.0625/oz 8 oz. $0.50
Diced Green Chile
Kroger 4 oz. 1 0.99 $0.248/oz 1 oz. $0.25
Ground Coriander
Seed
Private Selection
1.25 oz.
1 2.99 $2.39/oz 1 tsp (0.17 oz.)
$0.41 (staple)
Ground Cumin
Simple Truth Organic
1.68 oz.
1 4.49 $2.67/oz ½ tsp (0.08 oz.)
$0.21 (staple)
Ground Tumeric
Kroger 1.5 oz. 1 3.29 $2.19/oz ½ tsp (0.08 oz.)
$0.18 (staple)
Chilli Powder
Kroger 2.19 oz.
1 1.00 $0.46/oz ½ tsp (0.08 oz)
$0.04 (staple)
Salt Kroger N/A N/A N/A N/A 3 tsp N/A (staple)
Chia Tea Celestial 20 1 2.50 $0.125/ 4 bags $0.50
bags bag
Vegetable Oil
Kroger 32 oz. 1 1.89 $0.059/oz ¼ cup (2 oz)
$0.11 (staple)
Sugar Kroger 4 lbs (64 oz.)
1 1.99 $0.031/oz 1 tsp (0.17oz.)
$0.01 (staple)
Sweetened Flake
Coconut
Kroger 7 oz. 1 1.29 $0.184/oz 1 Tbsp (0.5 oz.)
$0.09
Chopped Dates
Sun Maid 7 oz. 2 3.29 (sale)
$0.548/oz 4 oz $2.19
Cali Mission Figs
Sun Maid 7 oz. 1 3.59 $0.513/oz 3 oz $1.54
Raisins Kroger 12 oz. 1 1.99 $0.17/oz 1 Tbsp (0.5 oz)
$0.09
Whole Cashews
lightly salted
Kroger 8.5 oz. 1 6.59 $0.78/oz 1 Tbsp (0.5 oz)
$0.39
Dry Roasted Almonds
Kroger 8 oz. 1 4.39 $0.55/oz 1 Tbsp (0.5 oz)
$0.28
Ginger Root Kroger N/A 1 4.49 4.49/lb 1 whole (1/15th pound)
$0.30
Tomato Kroger N/A 2 2.29 2.29/lb 2 whole (1 lb)
$2.29
Black pepper
Kroger N/A N/A N/A N/A 1tsp. N/A (staple)
Butter - Lightly Salted
Kroger 16 oz. 1 2.99 $0.19/oz 2 tbsp. (1 oz.)
$0.19
Urad Whole (Black lentil)
Maya/Moho- Oasis
2 lbs - 32 oz
1 3.59 $0.112/oz 1 cup (8 oz)
$0.90
Green Cardamom
Pods
Laxmil -Oasis 100g/ 3.5 oz.
1 5.49 $0.055/g 1 pod (~1g)
$0.06
Black Mustard (powder)
Maya/Moho -Oasis
200g/ 7 oz.
1 1.99 $0.28/oz. 1 Tbsp (0.5oz.)
$0.14 (staple)
Garam Masala Powder
Maya/Moho-Oasis
200g/ 7 oz.
1 2.89 $0.41/oz. ¼ tsp. (0.041
oz.)
$0.02 (staple)
Saffron Powder
The Gathering of
Saffron -Oasis
2 g 1 10.99 $5.495/g ⅛ tsp. (0.625 g)
$3.43 (staple)
Total N/A N/A 25 items
$75.50 (w/o
butter)
N/A N/A $16.61 staples
incl. $12.06
no staples
Lab Section Tuesday Group Name
Three Healthy Hokies
Student Names Erin Ford Ashley Francis
Maureen Pyratel
Lab Topic Indian, Hindu, Coronary Artery Disease
Meal Prep Date
2/18/14
Work Plan Describe the work plan for your production of the foods lab. Identify responsible team members for each task to prepare the meal.
Tasks Team Member(s)
Lentils will be rinsed and soaked morning of/overnight Grace (TA)
Puree two tomatoes in food processor, transfer to kidal (after oil has been heated) and then clean food processor. (5 minutes).
Maureen
Mah kidal: Drain lentils, heat oil in and add cumen to food processor (or large pot). Then add tomatoes (prepared above). Continue preparing kidal by measuring and adding ingredients following recipe instructions. Leave kidal to finish cooking.(10-15 minutes)
Erin
Ladoo: Begin roasting almonds for ladoo. While almonds roast, peel and grind cardamom pods. (5-10 minutes)
Ashley
Ladoo: A. Grind/process dates, figs, and raisins. (5 minutes) B. Add almonds and ground cardamom to griner/processor and continue grinding. Remove mixture from processor and begin
A. Maureen B. Ashley
and
rolling into small balls. Place onto jelly pan, cover with saran wrap and cool in refrigerator. Clean and dry dishes here as able.
Maureen
Begin setting table. 1 salad plate, fork, spoon, teacup, teacup saucer, placemat, and napkin per setting (4 settings). Place silverware to right of plate (Indian custom).
Erin
Side 1 & 2: Boil 2 pots of water (green beans and rice). While waiting for water to boil, trim green beans. (5-10 minutes)
Maureen
Side 1 & 2: Measure all ingredients for both sides. Sort into separate piles. Add to glass ramekins to conserve measuring spoon space if possible. (5-10 minutes)
Ashley
Washing dishes as they are dirtied. Help to tidy kitchen as much as possible. Prepare tea kettle with water for tea.
Erin
Begin boiling green beans and rice. Each member will then step in to prepare one side dish. (~20 minutes)
Maureen and Ashley
As 3:45 approaches, heat water in tea kettle. Get out all serving ware for dishes. Remove ladoo from refrigerator right before service.
Erin
Put food onto plates. Ashley and Erin
Pour tea cups and put tea bags in. Maureen
Take pictures! All members
Eat and clean up! All members