NS 6250

Lunch Lab #4
Adam & Stella

Original Recipes

Citation: Minimalist Baker. 5-

ingredient Potato Black Bean
chili.
https://minimalistbaker.com/5-
ingredient. <Accessed
September 24, 2020>
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Modified
and
Scaled
Recipes

One-Pot Chili Alterations:

● 1 ½ Vidalia sweet onions - Sweet onion amount scaled down

● 2 Sweet potatoes
● 2 Cans of diced tomatoes (w/ green
chiles)
● 1 Can sweet corn
● 1 Head of cauliflower
● 1 Can of black beans
● 2 Cans of dark red kidney beans
● 1 Jar of salsa
● 31/3 Cups of vegetable stock
● 31/3 Cups water
● 24 Ounces whole wheat fusilli
● 2 Tbsp. Nutritional yeast
● 3 tsp. Cumin
● 2 Tbsp. Chili powder
from 1.67 onions to 1.5 onions
- Decreased amount of sweet potatoes
from five to two
- Addition of canned tomatoes (w/
green chiles)
- Addition of sweet corn
- Addition of cauliflower head
- Canned black beans amount scaled
down for 1 can from 1.67 cans
- Addition of 2 cans of kidney beans
- Jarred salsa amount scaled down to 1
can from 1.67 cans
- Addition of whole wheat fusilli pasta
- Addition of 2 Tbsp. nutritional yeast
- Addition of optional spices: cumin &
chili powder

Easy Pear Parfait Alterations:

● 3 lbs Barlett pears, chopped - Increased pears from two cups to 3

● 12 oz. granola lbs.
● 40 oz. non-dairy yogurt - Increased 1 cup of granola to 12Citation:
oz. Just Say Yes
- to
Increased 1 cup of yogurt to 40 oz.Fruits &
Vegetables.
non-dairy yogurt Supplemental
Nutrition Education
Program (SNAP-Ed).
https://jsyfruitveggie
s.org/easy-pear-
parfait/ <Accessed
September 29, 2020>
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Nutrition Quality

One-Pot Chili Easy Pear Parfait

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Combined Meal Nutrient Profile per Serving:

Calories: 754
Total Fat: 12g
Saturated Fat: 1 g
Monounsaturated Fat: 0 g
Polyunsaturated Fat: 0 g
Trans Fat: 0 g
Cholesterol: 0 g
Sodium: 340 mg
Potassium: 627 mg
Total Carbohydrate: 143 g
Dietary Fiber: 26 g
Sugars: 29 g
Protein: 26 g

Vitamin A: 79%
Vitamin C: 9%
Calcium: 10%
Iron: 24%

Food Groups per Serving:

Vegetables: 1
Fruit: 1
Whole grain: 2 oz equivalent
Protein: 2 oz equivalent

Note: Food group per serving calculations are based off of ChooseMyPlate.gov.
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Combined Meal Cost Analysis

One-Pot Chili – Ingredients Price

1 ½ Vidalia sweet onions $1.87
2 Sweet potatoes $3.00
2 Cans of diced tomatoes (w/ green chiles) $1.98
1 Can sweet corn $0.49
1 Head of cauliflower $1.99
1 Can of black beans $0.49
2 Cans of dark red kidney beans $0.98
1 Jar of salsa $1.99
31/3 Cups of vegetable stock $2.13
24 Ounces whole wheat fusilli $2.88
2 Tbsp. nutritional yeast $1.20
3 tsp. Cumin $0.66
2 Tbsp. Chili Powder $0.35
Total $20.01

Easy Pear Parfait - Ingredients Price

3 lbs. Barlett pears, chopped $3.99
12 oz. granola $3.99
40 oz non-dairy yogurt $9.20
Total $17.18

Combined Meal Total: $37.19

Per Serving Cost: $3.72
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Equipment List:
- 2 Large cooking pots
- 1 8-oz Ladle
- 1 Wooden Spoon
- 2 Cutting board
- 2 Chef’s knives
- 2 Compost bins
- 1 Can opener
- 2 Strainers
- 1 Quart measuring cup
- 2 Measuring cups
- ½ Cup Measuring cup
- 1 normal spoon
- 1 Medium metal bowl
- 1 Microwave safe container
- Tbsp. & 1 tsp. measurement spoons (2 of each)
Spices:
- Chili Powder
- Cumin
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Flow of lunch lab:

1. Everyone washes their hands and put on lab clothes

2. Distribute recipe and instructions, set up workstation for each helper
3. Starting from filming Taylor H, we are heating up a pot of water to cook the pasta
because this is going to be the most time-consuming step of the lunch. Introduce the
whole grain pasta and nutrients of it.
4. Then Maddie. Talk about the great nutrients about sweet potatoes and why we
choose it in the recipe (in season!). Then show the trick to speed up the cooking
process - dice it and microwave it. Cover up with a wet paper towel because we want
to lock that moisture. Dice it before microwaving it because we want to keep that
skin attached to the sweet potato.
5. Then Leslie. Talk about nutrients of cauliflowers (c, k, mostly water) and it’s in
season.
6. then Alison. Talk about pear nutrition (flavonoids antioxidants, gut health, anti
inflammatory). Share facts about non-dairy yogurt (what is it made from? how does
it taste compared to dairy yogurt? Where can we get them?). Brief talk on granola,
a tasty source of whole grain. remind the audience about how to choose the right
granola: read the nutr fact, watch the added sugar.
7. Circle back to Maddie when she is draining beans: wash off the extra sodium and
the solution with particles that cause gases: the complex carbohydrate raffinose,
galacto-oligosaccharide (GOS) and fructans. Then play a Youtube video about how
beans produce gases.
8. Check on Taylor H.
9. Ask each audience to think of one dish they made recently that doesn’t follow a
recipe
10. Lead the Kahoot (~10 mins)
11. Wrap up cooking and start doing dishes.
12. Get everyone back to the classroom for our presentation.
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Helper instructions: Helper / Workstation

1. Taylor Horton / Kitchen

Kitchen tools: 2 large cooking pots, a wooden spoon, 1 measuring cup, 1 quart, 1 8-oz
ladle, 1 strainer, 1 teaspoon, 1 tablespoon

a. Collect kitchen equipment: 2 large cooking pots, a ladle,, and a wooden spoon.
b. Bring 1 gallon (4 quarts/16 cups) of water to boil on high heat in one large
cooking pot
c. Get another large cooking pot, pour in 3 ⅓ cups water and 3 ⅓ cups of veggie
stock and set on high heat. Add cans of diced tomatoes, sweet corn, salsa, onion
and cauliflower pieces into this pot (whenever Maddie and Leslie give them to
you, and they should ready to help you for the following steps)
d. Pour 2 boxes of pasta into the first large cooking pot with the boiling water,
cover pot, and let cook for 12 minutes. Stir pasta occasionally to avoid sticking to
the pot bottom.
e. Measure chili powder, cumin, and nutritional yeast and mix into the second large
pot with water and veggie stock to make the chili. Stir occasionally to prevent
sticking to the bottom.
f. When the pasta is cooked, drain the pasta using a strainer, and run under cold
water for 10 seconds. Lastly, pour pasta into the chili pot.
g. Use a 8-oz ladle to portion out 1 serving of chili to a ceramic bowl (about 8 - 10
fl.oz for one serving)
h. Use a 8-oz ladle to portion out the rest of the 9 servings.
2. Allison Chang / Classroom
a. Wash pears and paper towel-dry them.
b. Dice pears in small cubes
c. Scoop out ½ cup of non-dairy yogurt to a demo cup. Measure ½ cup of diced
pear to put on top of the non-dairy yogurt. Measure 2 Tbsps of granola to pour
on top of the diced pear and yogurt mix.
d. Use the steps above to portion out 9 servings of Pear Parfait to 9 plastic cups.
e. Clean table tops in the classroom. Help others to put used kitchen tools such as
cutting boards, measuring cups and spoons, knives to the dishwasher.
3. Madelyn Olson / Kitchen
a. Wash sweet potatoes, cut into small pieces.
b. Put pieces into a microwave safe dish, cover with a wet paper towel.
c. Put the dish into the microwave for 2 minutes.
d. Remove from the microwave, stir, and add an additional 2 minutes if not soft.
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e. Add the bowl of sweet potatoes to large cooking pot next to Taylor(the one that
is not cooking pasta)
f. Start assisting Taylor Horton
g. Open cans of black bean, diced tomatoes, sweet corn, and dark red kidney
beans. Open salsa.
h. Dump all beans (2 cans of kidney, 1 can of black) into a strainer over the sink.
Rinse with water, and add to the large pot. Next strain the whole can of corn and
add to the pot. Then add the whole jar of salsa to the pot. (At this point Maddie
should be ready to join Taylor and help)
4. Leslie Sawyer / Classroom
a. Remove the large stem from the head of the cauliflower.
b. Cut remaining cauliflower into small, even sized pieces, place into a medium
bowl.
c. Dice one onion, and place into the same bowl.
d. Cut the second onion in half, dice that half only, and place cut pieces into the
same bowl.
e. Give the bowl of cauliflower and onion to Taylor Horton. Join Taylor in the
kitchen and help.
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Final Recipes

One-pot Chili

Ingredient Amount

Vidalia sweet onions 1 ½ each

Sweet potatoes 2 each

Diced tomatoes (w/ green chiles) 2 cans

Sweet Corn 2 cans

Cauliflower 1 head

Black beans 1 can

Salsa 1 Jar

Vegetable Stock 3 ⅓ cups

Water 3 ⅓ cups

Whole Wheat Fusilli 36 oz

Cumin 3 teaspoons

Chili Powder 2 tablespoons

Nutritional yeast 2 tablespoons

Cooking Equipment:

Kitchen tools: 2 large cooking pots, a wooden spoon, 1 measuring cup, 1 quart, 1 8-oz ladle, 1
strainer, 1 teaspoon, 1 tablespoon

Cooking Instructions:
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1. Bring 1 gallon of water to boil on high heat in one large cooking pot. When boiled, put
36 oz of whole wheat fusilli into this cooking pot. Cover pot and let cook for 12 minutes.
Stir pasta occasionally to avoid sticking to the pot bottom.
2. Get another large cooking pot, pour in 3 ⅓ cups water and 3 ⅓ cups of veggie stock and
set on high heat.
3. Wash sweet potatoes, cut into small pieces. Put pieces into a microwave safe dish, cover
with a wet paper towel. Put the dish into the microwave for 2 minutes. Remove from
the microwave, stir, and add an additional 2 minutes if not soft. Add the bowl of sweet
potatoes to the cooking pot with the veggie stock.
4. Open cans of black bean and dark red kidney beans.
5. Dump all beans (2 cans of kidney, 1 can of black) into a strainer over the sink. Rinse with
water, and add to the pot with veggie stock.
6. Open cans of diced tomatoes and salsa. Add to the pot with the chili base.
7. Next strain the whole can of corn and add to the pot with the veggie stock.
8. Dice the onions and add to the pot with the veggie stock.
9. Remove the large stem from the head of the cauliflower. Cut remaining cauliflower into
small, even sized pieces, and add to the pot with the veggie stock.
10. Measure chili powder, cumin, and nutritional yeast and mix into the pot with all
ingredients to make the chili.
11. Stir the chili occasionally to prevent sticking to the bottom. Let cook for 12 minutes.
12. When the pasta is cooked, drain the pasta using a strainer, and run under cold water for
10 seconds. Lastly, mix whole wheat fusilli into the chili pot.
13. Serve!

Pear Parfait

Ingredients Amount

Barlett pears 3 lbs

Granola 12 oz

Non-dairy yogurt 48 oz

Cooking Equipment:

1 cutting board, 1 chef knife, 1 large spoon, 1 serving dish

Cooking Instructions:

1. Wash pears and paper towel-dry them.

2. Dice pears in small cubes.
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3. Scoop non-dairy yogurt into a serving dish. Place diced pear on top of the non-dairy
yogurt.
4. Pour granola on top of the diced pear and yogurt mix.
5. Serve!

Reflection

Prior to starting the lunch lab presentation, there were a lot of variables that still felt
“up in the air”. We had planned a flow of talking points, but were we going to get through them
too fast? Too slow? We had prepped the chili the weekend beforehand to do a taste test, as
well as to get a feel for the cooking time, but how long were the 10 servings of chili going to
take to cook? How many portions would we need to serve? Even though we started the lunch
lab with these unanswered questions, by the end we were satisfied with our performance.
The most nerve-racking preconception we had for lunch lab was not having enough
things to say and running into awkward pauses. This is probably the longest presentation we’ve
ever had to do in an educational setting, and that was daunting. Thankfully, this didn’t seem to
be much of a problem. We were able to follow our planned talking points, utilize the small
video break, and the Kahoot session to our advantage. The Kahoot was especially fun since it
targeted the Zoom audience, which was something that we really wanted to focus on.
Sometimes the Zoom audience can be forgotten and start to feel that they are not a part of the
conversation, so we wanted to avoid that feeling.
We were happy with the spontaneity of our discussion process as the recipes were
being created. This was a scenario that is hard to replicate beforehand and practice speaking.
We were able to generate some ideas that came to our head while focusing on each food item
with each helper. Frequently giving insight on why each ingredient was chosen, moreover than
its nutritional composition, since it was a component of our recipe progress that changed a lot.
The biggest concerns we had for the session came from the recipe choice, though till stern fans
of the decision to make chili. We know it’s a great option due to its versatility and convenience.
Initially, we enjoyed the fact that it could be made with recognizable and accessible ingredients
to our populations; in addition to minimal cookware for simplicity. However, we had not
considered that schools and meal sites avoid making chili because they cannot determine the
nutrition composition of each scoop since every serving will have a slight variation. It could
work if each ingredient was measured separately into each serving but that seems ridiculous in
a food service setting.
If we could do things differently, we would have chosen to more strictly follow a
different chili recipe. Recipe development is something that we had really not taken seriously
since it seems straightforward at first. In the back of our minds we had the assumption that it
was easy, and something that would just be done when needed. While this may hold true for
single servings and cooking for individuals, preparing and creating a recipe for 10 people
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(servings) is challenging. We also really struggled with converting between different serving
sizes and product sizes between the different ingredients.
The recipe that we chose only had five ingredients, which we thought was ideal since we
could make any alterations we wanted, and it was important to focus on simplicity for both of
our populations. However, this made adding additional ingredients a little confusing. Through
the recipe’s website, we were able to scale up the serving amount to 10, which was helpful, but
since we were adding other ingredients as well these numbers would probably be decreasing
anyway. Additionally, canned items on the scaled-up recipe list were written as 1.67 items
which makes it hard to create a mental picture.
This created the most notable problem of having too many carbs per serving, a lot of
which came from the two boxes of whole wheat pasta. Which we realized after the lab was a
mistake. Two boxes of pasta, or 32 ounces, was initially in our recipe. But we ended up reducing
this to 24 ounces before the lunch lab took place. The correct amount of 24 ounces fusilli pasta
is reflected in the budget as well as the nutrition facts label, but during the actual recipe
demonstration, Adam was accidentally too forgetful and told Taylor Horton to add both boxes
of pasta to the boiling water!
When deciding on additional ingredients, Adam may have been thinking too personally.
A lot of influence came from his own eating habits and flavor preferences, which can be good to
make the recipe more relatable for the audience, but in this case, added too much. The recipe
quantities may have been a little miss-matched because of this, again too much pasta. There
was a certain level of eating bias that influenced the chili recipe, that Adam wasn’t fully aware
of until after we cooked it in the lunch lab setting.
If we had used a different chili recipe, where only two or three alterations were
necessary, it would have been a lot simpler to just multiply the single serving for each recipe
component by ten, instead of scaling up some components and adding others. This also would
have helped us determine the appropriate portion size.
The pear parfait we were happy with for the most part. It was visually appealing and
looked very fancy in the too-small demonstration dish in class. We thought it was very
applicable to the food bank since we pulled the recipe from the JSY website, and relatable to
FoodNet due to its no-cook simplicity.
We double-checked both of the recipes that we generated on My Fitness Pal due to the
high quantity of fiber for an individual serving of both meals. No ingredients were input for
incorrect quantities that would increase the fiber content, however, the parfait recipe was only
accounting for 30 ounces of yogurt, not 40 ounces, so that change is now being reflected in the
updated label and combined nutrient analysis.
Some other improvements we could have made are paying more attention to the Zoom
video shooting angles, pre-considering how to play a video through Zoom properly, and
planning a better flow for the after-events. We noticed that when we walked around the
kitchen, we were holding our phone with the camera facing the ground. The camera view with
swingy motions when we were in transition was not pleasant for our Zoom audiences to watch,
probably making them dizzy. Next time we should consider making the camera facing ourselves
when we are not showing our audience anything, and try to stabilize the camera when we are
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moving. Or, we can simply shut down the camera when we are moving. We should also figure
out before the lunch lab how a Youtube video can play fluently to our audience with the sound
shared to avoid an awkward set-up time for the video. We had a good flow in the beginning and
during the lunch lab, but the end of the lunch lab was somehow unplanned. Stella wanted to
join a seminar because she hasn’t attended much of the seminars. However, thinking back on
what she should have done, she should have put her lunch lab at the top priority. She regretted
how she left Adam, Taylor Horton, and Leslie to clean up everything while she went off early to
watch a seminar. If we can change it to do better for the next time, we would not let anything
get in the way of our lunch lab schedule and we would give our full attention to the lunch lab
until everyone can leave the kitchen.
In conclusion, we enjoyed working together. Adam was the one taking the most
initiatives in this project, and Stella was the one being flexible to do her parts and catch any tiny
errors. We both paid great attention to our lunch lab and are satisfied with our performance.
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