Cooking - Advanced

Skill Level 2
Household Arts
General Conference Year of Introduction: 1956

1. Have the Cooking Honor.[edit

2. How many cups make a quart? (How many mls to make a
liter?) How many tablespoons to a cup? How many teaspoons to a
tablespoon?[edit]
 There are 4 cups in a quart.
 There are 1000 milliliters in a liter.
 There are 16 tablespoons in a cup.
 There are 3 teaspoons in a tablespoon.
3. Prepare two main casserole dishes using macaroni, noodles,
beans, or rice.[edit]
Some of my favorite recipes

Black beans and rice

Ingredients Procedure

 1 box/bag rice  Boil rice following box/bag directions. Set aside.

 2 14oz cans black
beans
 1 cup frozen peas
 1 small tomato
 salt to taste
 Open 2 cans of black beans. Heat
 Microwave peas until done al dente (2-3 minutes)
 Chop one small tomato.
 Layer rice and beans in casserole dish.
 Garnish with peas and chopped tomato. Lightly salt to
taste.

Baked Ziti

Ingredients Procedure

 1 package ziti  Boil 1 bag pasta according to box directions

 1 14 oz can  Spread 1 can marinara sauce over pasta. Lightly toss.
marinara sauce  Spread prepared pasta in casserole dish (8 x 12).
  Parmesan  Sprinkle Parmesan cheese over top. Bake at 400 degrees for
cheese 30 minutes in a covered casserole dish.
 Serve hot.

Macaroni Bake

Ingredients Procedure

 2 boxes  Boil two boxes of macaroni following boxed directions. Drain the
macaroni and macaroni while its still a little bit al dente (somewhat uncooked).
cheese  Toss with cheese packet as the directions instruct.
 1/4 cup  Place prepared macaroni in 8 x 12 casserole dish.
shredded cheese  Cover with shredded cheese (1/4 cup)
 Cover with foil and bake at 350 for two hours. Uncover for the last
15 minutes so that the surface becomes lightly browned.
 Serve hot.

Vegetarian Baked Beans

Ingredients Procedure

 2 large cans of Vegetarian baked
beans
 1 small onion, finely chopped.
 3 Tbsp green pepper (optional)
 4-8 strips vegetarian bacon
substitute (e.g. Stripples)
 Saute the onions and pepper in water.
 Mix together with beans.
 Pour into casserole dish.
 4-8 fake bacon strips (Stripples) microwaved
until heated through.
 Place these strips on top of the bean mix.
 Bake on low for 2 hours covered with foil.

4. Prepare two different vegetable casserole dishes.[edit]

Use a recipe of your own, try another you've heard of, or try these:

Ratatouille

Ingredients Procedure
  Olive oil
 1 onion
 1 clove garlic
 1 eggplant
 1 green bell
pepper
 2 zucchinis
(cucumber also
works well)
 6 medium
tomatoes, ripe
(juicy) and peeled
 salt and pepper
to taste
 Herbes de
Provence to taste
Serves 3-4.
Ingredients
 2 cans cream of
mushroom soup
 1 cup milk
 1 teaspoon soy
sauce
 ¼ teaspoon pepper
 8 cups cooked cut
green beans
 2⅔ cups French
fried onions
5. Prepare two kinds of salad. How are salads kept crisp?
[edit]
1. Put a large casserole on the stove on medium heat.
2. Chop the onions and garlic. When the casserole is hot, add
enough olive oil to just cover the bottom.
3. Add the onions and garlic and brown.
4. Chop the green pepper, zucchinis and eggplant. Add to the
casserole. Stir from time to time.
5. Peel the tomatoes. Dice them or cut them into quarters, add to
the casserole.
6. Five minutes later, check to see if the tomatoes have made
enough juice to almost cover the vegetables - if so, perfect. If
not, add water as needed (not too much).
7. Add salt, pepper and Herbes de Provence to taste. In general, 1
tsp of salt, 1/2 tsp of pepper and 1 tbsp of the herbs will suffice.
8. Cover the casserole and let simmer on low heat for 45 minutes
to 1 hour.
Green Bean Casserole
Procedure
1. Preheat oven to 350°F.
2. Stir soup, milk, soy sauce, pepper, beans, and 1⅓ cups
onions in a 3-quart casserole.
3. Bake at 350°F for 25 minutes or until hot.
4. Top with remaining onions.
Serves 12
The first step in preparing a salad with lettuce is to wash the lettuce. Unfortunately, getting the
lettuce wet will hasten its demise. Removing the water from the lettuce will go a long way towards
making it keep longer in the refrigerator, and this can be accomplished with either a salad spinner, or
by patting it dry with paper towels.
Also, it helps to remove water-absorbent ingredients (such as croutons) before refrigerating,
because these items will become mushy as they get wetter.
Basic Mixed Greens Salad[edit]
 1 large salad bowl
 1/2 head looseleaf lettuce or 1 lb. bag mixed salad greens
 1-2 tomatoes
 baby carrots (as many as desired, may be divided or shredded)
 1 can black olives, sliced (opt.)
 4 oz of cheese, chopped in squares OR shredded Parmesan or mozzarella cheese
Salad dressing of choice
Fruit Salad[edit]
1 can each of--
 Pears
 Peaches
 Pineapple
 Mixed fruit
Garnish with dried cranberries and/or walnuts as desired
Mix together, serve chilled. Garnish with cranberries/walnuts just prior to serving.
6. Know the difference in food value between whole milk,
lowfat milk, and non-dairy milk.[edit]
Whole milk is 3.7% fat by weight. One cup of whole milk has about 160 calories and 1/3 of the
saturated fat needed in a day's diet. For children and others who need a lot of calories to fuel their
day (such as athletes and people with non-sedentary jobs) whole milk is an excellent option.
Low-fat milk is 2%, 1%, or skim (0%) fat by weight. One cup of milk has 80 to 120 calories. Most
adults live a sedentary lifestyle and thus should avoid whole milk in most circumstances. Instead,
most adults should choose 1% or skim milk. Even though the calorie difference is only 40-60
calories, the difference in fat content (.4 gram for skim to 9 grams for whole milk) is significant. The
majority of adult diets in the modern world already contain an abundance of fat, well above the
recommended daily allowance.
7. Prepare a balanced breakfast using the food pyramid
guide.[edit]
The food pyramid guide recommends that a person get food from five different groups over the
course of a day. Remember that breakfast is only one meal, so it is not strictly necessary that it
contain items from every group. A simple breakfast of pancakes with apple sauce, veggie links, and
a glass of milk make a great start to the day. This covers the grain, fruit, meat, and dairy categories.
The food pyramid guide is updated and published by the United States Department of Agriculture
(USDA). The 2005 version is shown here:

2005 Version of the USDA Food Pyramid

With the updated version, the USDA did away with "number of servings" criteria, and replaced it with
a web-based tool that features individualized plans and statistics. The tool can be found
at mypyramidtracker.gov. This tool also allows a person to enter a daily food diary, analyze nutrient
intake, and can compare an individual's diet with the food pyramid recommendations. Other
improvements to the pyramid include the replacement of "serving size" with the more objective
"cups."
Following the food pyramid helps ensure that a person gets a balanced and varied diet. To know the
recommendations for a particular individual using the current version of the USDA food pyramid, you
must first go to MyPyramid.gov and enter the Pathfinder's profile (age, sex, and physical activity).
This will tell you how much of each food category the Pathfinder should eat.
The values in the table below are for children who are physically active for 60 minutes or more per
day. Use the USDA website for adults and for less active children.
USDA Food Pyramid

Grain Vegetable
Food Group Fruits Milk Meat & Beans
s s

3
10 year-old Male 7 oz 3 cups 2 cups 6 ounces
cups

10 year-old 3
6 oz 2.5 cups 2 cups 5.5 ounces
Female cups
 3
11 year-old Male 7 oz 3 cups 2 cups 6 ounces
cups

11 year-old 3
6 oz 2.5 cups 2 cups 5.5 ounces
Female cups

3
12 year-old Male 8 oz 3 cups 2 cups 6.5 ounces
cups

12 year-old 3
7 oz 3 cups 2 cups 6 ounces
Female cups

3
13 year-old Male 9 oz 3.5 cups 2 cups 6.5 ounces
cups

13 year-old 3
7 oz 3 cups 2 cups 6 ounces
Female cups

3
14 year-old Male 10 oz 3.5 cups 2.5 cups 7 ounces
cups

14 year-old 3
8 oz 3 cups 2 cups 6.5 ounces
Female cups

3
15 year-old Male 10 oz 5 cups 2.5 cups 7 ounces
cups

15 year-old 3
8 oz 3 cups 2 cups 6.5 ounces
Female cups

8. Prepare a vegetarian entree dish.[edit]

Here are a couple recipes you can try.

Curried Rice

Ingredients Procedure

 1 cup uncooked brown
rice or white rice
 2 tablespoons butter
 1 teaspoon curry powder
 1/2 chopped onion
 1/2 cup raisins
 Find a large saucepan or frying pan which has a lid,
place on a medium heat, add butter, and then add chopped
onion. Cook the onion for a couple of minutes until it starts
to brown slightly.
 Add curry powder stir with onions for a minute.
 Add vegetarian bouillon cubes, raisins, rice, and water.
  2 cups water  Put on lid and simmer until water is absorbed. (about 15
 3 vegetarian bouillon minutes)
cubes (non-vegetarians can
use chicken bouillon cubes)

Lentil Rice Loaf

Ingredients Procedure

 ½ cup Cook the lentils (in about 1½ cups of stock, with the bay leaf). Cover and
brown rice (not simmer for approximately 45 minutes, or until lentils are tender but not falling
all will be used) apart (they should offer slight resistance to the bite). You may need to add
 ½ cup additional stock during cooking; the lentils should remain covered. At the

lentils same time, cook the brown rice in 1 cup of stock--bring the stock to a boil,

 2½ cups add rice, reduce heat to low, cover and cook at lowest setting for 50 minutes.
Empty about three-quarters of the rice into a bowl, along with lentils. A little
vegetable stock
liquid from the lentils should be added--maybe two to three tablespoons'
 1 bay leaf
worth, but not too much. To the lentil-rice mixture add the egg, onion, olive oil
 1 beaten
and bread crumbs. Adjust ratio of rice to lentils by adding more rice if
egg
desired. Add bread crumbs until mixture holds together.
 2
Place mixture in a small greased baking dish and bake at 350° F for 35
tablespoon
minutes, or until a crust is formed around the edge. Allow to cool for at least
(approx.)
ten minutes before cutting and serving.
seasoned
bread crumbs Serves 4
 ½ finely
chopped onion
 1
tablespoon
olive oil

9. Plan menus for one week, choosing at least three dishes in

which leftovers may be used.[edit]
Before you begin, think about what will happen during the week. Choose quick and easy recipes for
those times when you will be pressed for time, and save the more complicated ones for when you
are not so harried. You may not need to plan every meal of every day - for instance, if no one is
home for lunch on Monday through Friday and they will eat in a school cafeteria instead, you can
skip planning those meals. Or it could be as simple as peanut butter and jelly sandwiches if the
family will pack a lunch (though a small bag of carrots, a banana, or a box of juice would certainly
make a nice addition to that).
Simple dishes work best as leftovers because they can be used as ingredients to a more
complicated recipe later in the week without becoming tiresome. For example, think about recipes
that require cooked rice or green beans as an ingredient, and try to work that into the menu as a side
dish a day or two before it reappears as part of the entree. Or think about the simple ingredients you
will have left over and find a recipe that can use it. Leftover veggies go great in soup, and macaroni
and cheese is the basis for several casseroles.
10. Prepare a balanced meal using a vegetarian entree, a vegetable
casserole, and a salad.[edit]
There are recipes for all three of these types of dishes sprinkled throughout this honor.
11. Know several reasons why vinegar is unhealthful.[edit]
There is very little written these days about vinegar's unhealthiness because scientists have
discovered several remarkably good qualities about this once misunderstood food.
However, back in the 1800's Ellen White wrote:
Letter 9, 1887 -- EGW states:
"The salads are prepared with oil and vinegar, fermentation takes place in the stomach, and
the food does not digest, but decays or putrefies; as a consequence, the blood is not
nourished, but becomes filled with impurities, and liver and kidney difficulties appear."
So that we see that vinegar is not the only condiment to warrant dietary caution, there are
several other statements in which she mentions that pickles, chili, mustard, spices, and other
condiments are also unhealthful.
"Condiments are injurious in their nature. Mustard, pepper, spices, pickles, and other things
of a like character irritate the stomach and make the blood feverish and impure." MH 325
However, her general principal seems to be
"In this fast age, the less exciting the food, the better." MH 325
While we may ask "so what wrong with a little bit of _____ in our food" the answer is NOT a salvation
answer, but rather a matter of healthy choice: Do I NEED that ________ in order to digest or enjoy
my food? In many cases we may find that the answer is "No, not really."
In fact, if we in general simplify our diet, we may find ourselves healthier & happier than we did
before!
12. What does caffeine do to the body? List five foods that
contain caffeine.[edit]
Caffeine is a mild stimulant to the central nervous system. It is not addictive, though it can be habit
forming. When caffeine intake is stopped abruptly, some individuals can experience headache,
fatigue or drowsiness. Age and body size can make a difference in effect. A child or a smaller person
 may feel caffeine's effects more strongly than an adult or a heavier, taller person. A cup of strongly
brewed coffee or tea has more caffeine than a weakly brewed cup.
Here is a list of some foods that contain caffeine:
1. Caffeinated Coffee
2. Some Soft drinks
3. Some Root Beer
4. Some Teas
5. Chocolate
6. Cocoa
7. Kola Nuts
13. Have 25 recipes of personally-prepared dishes, not
more than five of which are candies or desserts.[edit]
Here is where you get to be creative! Scan recipe books in your family kitchen, at your grandparents
home, or maybe even the library.
What are some of your favorite recipes from your churches' potluck / fellowship lunch? Maybe you
could ask the people who cook those recipes to share them with you!
Many Adventist Book Centers offer a complete line of recipe books that show you how to prepare
healthy but yummy dishes. Some of our favorites are "Choices" and "More Choices." Both of these
books offer recipes with vegetarian and vegan options.
Organize your 25 recipes in a recipe box or book. Your local retailer will have several options to
choose from.

Some Categories of recipes:

 Entrees
 Breakfast
 Desserts
 Vegetables
 Side Dishes
 Salads
 Soups

Note: One of the most successful "rules of thumb" for collecting truly successful recipes for YOU is:
Does my refrigerator and pantry USUALLY contain the majority of ingredients in the recipe. That
way, you can make the recipe when YOU feel like it, without making a last minute trip to the grocery
store!