Page 12
May 27, 2010
F un, Fitne ss &
Valley News
& Views
Test Your Cooking K
By Julie Garden-Robinson, Food and Nutrition Specialist, NDSU
"Is there a bandage around
here?" the young man asked
me, holding his hand.
Oh, I need to stress knife
safety, I thought to myself as
I found a box of bandages in
the food lab.
Fortunately, the cut was
minor. It was caused by
someone dropping a knife in
a sink of soapy water unbe-
knownst to this young man.
My student interns and
I were teaching basic food
preparation to student ath-
letes who would be leaving
the dorms and a campus
meal plan with dozens of
food choices on the daily
buffets. Soon they would be
cooking on their own.
Their coaches were eager
to have them stay in shape
by eating nutritious meals
during their summer break.
I looked around at the
food preparation lab, which
has six kitchenettes. The
room seemed extra small
when occupied by a couple
dozen student athletes.
Although I'm not par-
ticularly short in stature, I
felt quite small compared
with guys who were prob-
ably 6 foot 4 inches tall and
weighed 250 pounds.
Before they attended our
class, the student athletes
took a cooking quiz that was
provided by Betty Crocker
Kitchens. We also had them
rate their cooking knowledge
and skills.
None of our students rated
themselves as "ready to have
my own cooking show on
the Food Network." About 69
percent rated themselves as
average or below average in
II I
their cooking knowledge.
Despite their less-than-
stellar self-ratings, 75 per-
cent would be cooking at
least one meal a day for
themselves during the sum-
mer.
We began the class by go-
ing through the answers to
the quiz. Then they learned
about quick and easy food
preparation using a slow
cooker, making a stir-fry, us-
ing a food thermometer and
measuring accurately.
They prepared several
items and tasted a variety
of foods, including baked
sweet potato fries, fruit salsa,
stir-fry, pulled pork and slow
cooker baked beans.
All the recipes are avail-
able on the http://www.
ndsu.edu/eatsmart website
and by going to the 2009 "Eat
Smart. Play Hard. Together"
magazine. Additional recipes
can be found in the "Cooking
101" series under the "For
Singles/Couples" link.
If you were to take the
food preparation quiz, how
would you do? These are
some of the questions from
a national cooking quiz and
are the ones most frequently
missed by our group of stu-
dents. Test yourself. The an-
swers are at the end.
1. How much uncooked
rice is needed to yield 1 cup
of cooked rice? (13 percent
of our participants answered
this correctly)
a. 1/3 c.
b. 1/2c.
c. 3/4 c.
d. lc.
We reserve the right to limit quantities. Not all sale items available at eli participating stores.
Starting and ending dates may vary by store, Not responsible for graphic or typographical errors.
SALE PRICES GOOD MAY 26 - JUNE 1
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701-454-3811
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Sunday 9:15 A.M. TO 4:30 P.M.
KRAFT
WHIP
S 1 ss Sgss
6-8 Quart 30 oz.
Can .................... """ Jar
Hershey's $329
Chocolate Bars . 6 Count Package
Hy-Top $ l 29
Ice Cream Cones ...... 12-18 Count
Kraft S 29
Marshmallows ........ lo-lo.5 ozs.
Hy-Top 3/$500
Graham Crackers ..... 14.40ZS.
Bush's Assorted 2/$400
Baked Beans ............ 28 ozs.
Bus"'s Assortea 2/$400
Grilling Beans ........... 22 ozs.
Creamettes
Macaroni, Rings or Shells. 7 oz. Box 88 €
Kraft Assorted 2/$4o 0
Salad Dressing ......... t6 ozs.
JELL-O
Assorted
GELATIN
DESSERTS
5/SQoo
• 3 ozs.
$3,99 'for 2 Bags
Pillsbury Assorted 3/$1 I O0
Frostings .............. 12-16 ozs.
Planters =2.
Peanuts .................. 16 oz. Jar
Kellogg's 2/$500
Frosted Mini Wheats... 6 ozs.
Deep Woods Off ........... 6 ozs. $4 99-
Smucker's $ I 99 A-, $ 379 Mardi Gras 3/$ 300
Ice Cream Topping ... 11-tl.25 ozs. Steak Sauce ............... 10 ozs. Paper Towels ................
Hy-Top Assorted 3/$500 Sweet Baby Flays Assorted $ I 88 Hy-Top 2/$300
Sugar Wafer Cookies ..... 9 ozs. Barbecue Sauce .......... 18 ozs. Plastic Wrap ........... lOO Feet
Aaeo.ed 3/s9oo Hy-Top $ I 29 Reynold's Selected $Jb99
Black Olives 6 oz Can • Aluminum Foil lP
DoleShaStapineappleP°P .... 12 Pack 12 oz, Cans20 $ -I 29 Hy-Top ' ............ $ l 29 Hy-Top ............... 2/' " $JR OO
Relish ............... lO ozs • 7-7/8 Foam Plates ...... 50 Count
ozs.$ I 88 Hy-Top Assort: $ I 88 ,s.s lb. sag a.,L ..
Hy-Top
ozs. Pickles 32 OZS. I
Cherry Pie Filling ........ 2! $. .................... Kingsford limlLYY
Gedney
99
Pillsbury
3/$A100
I
.... Charcoal V
Sauerkraut .............. 32 oz. Jar Cake Mixes ............ t8.25 oz. =,i' "
l l 2 Per lb.
1trADE llIes... $ 4S
i, iii°iiED BACON...Z"SSOo'z?
.s0,,,,,o.o..,,,,...,.,,. $ 99
POLISH SAUSAGE,,,, 2
John Morrell $1 68
Ham Portions ............. Per lb,
Cloverdale Tangy $699
Summer Sausage ....... ,28 ozs.
Oscar Mayer z/$ 3oo
Wieners ................ 16 ozs.
John Morrell 3/$1 O0
Bologna ................ 12 ozs. 'I'
Schweigert $41:48
Old Fashioned Wieners... tbs,-U
85% Lean $29e
Hamburger ............... Pe b
EEDLESS
WATERMELON
200680t0
FRESH
BLUEBERRIES .......
Cut-Up
Watermelon ............... Per Ib,5 9 ˘
sweet 2/$ l O0
Corn-on-the-Cob ...........
l
.aby $1 09
uarf :s .................. 1 lb. Bag
2/$600
U%PBERRIES,, " 1f2 Pint
2/$ O0
S00R00AWBERRIES ... 5 C:00On
Crisp $ I 09
Celery ................... Per Stalk
Hot House $ i 99
Tomatoes ................. Per lb.
CAS8 CLAY
WHIPPING
CREAM
Sl00e
CASS CLAY
ORANGE
JUICE
Crystal Farms S 1 29
Cream Cheese ............ 8 ozs.
I
=2"
I Can't Believe It's Not Butter -16 ozs,
Cass Clay Assorted $ II
Sour Cream .............. ozs.
i
Case Clay Assorted S 89
Chip Dips ................. 12ozs.
CASS CLAY
Assorted Flavors
PREMIUM
ICE
CREAM
COOL
WHIP
Ore Ida Assorted ,2t$Z O0
French Fries .......... . ozs.
Ore Ida 2/$600
Tater Tots or Hash Browns -s2ozs.
6 Per Box 2/€d00
Fudgesickles or Cream Pops
',qr
Old Orchard Assorted S/$dO0
Lemonades ............. 2 ozs.
2. Which cooking meth-
od would retain the least
amount of nutrients in veg-
etables? (19 percent of our
participants answered this
correctly)
a. Microwaving
b. Stir-frying
c. Boiling
d. Steaming
3. How many teaspoons
are in a tablespoon? (23 per-
cent of our participants an-
swered this correctly)
a. 2
b. 3
C. 4
4. As a general rule of
thumb, how many "servings"
are in 1 pound of boneless
meat (ground beef or bone-
less chicken)? (48 percent of
our participants answered
this correctly)
a. 2
b. 4
c. 6
d. 8
5. How long should you
keep leftovers, such as a cas-
serole, in the refrigerator? (48
percent of our participants
answered this correctly)
a. 1 day
b. 3 days
c. 5 days
d. 7 days
6. How long should you
wash your hands before eat-
ing or preparing food? (48
percent of our participants
answered this correctly)
a. 5 seconds
b. 10 seconds
c. 20 seconds
d. 1 minute
7. You would use a Dutch
oven when preparing which
of the following? (55 percent
of our participants answered
this correctly)
a. Lasagna
b. Cake
c. Beef stew
The answers are 1. a; 2. c;
3. b; 4. b; 5. b;6. c; 7. c
After lots of joking, tasting
and cleanup with no further
injuries, our student ath-
letes earned excellent scores
when they took the quiz after
the class.
Here's one of the reci-
pes they tried and liked. We
didn't have any leftovers.
Slow Cooked Barbecued
Beans
1 pound lean ground beef
1 1/2 c. chopped onion
1 (16-ounce) can baked
beans, undrained
1 (16-ounce) can kidney
beans, drained
1 c. ketchup
4 tsp. prepared mustard
(or to taste)
2 tsp. cider vinegar
1/4 tsp. salt (optional)
Brown the meat with on-
ions in a nonstick pan over
medium heat. Drain any ex-
cess fat. Spray the slow cook-
er with a nonstick cooking
spray or use a slow cooker
liner.
Combine all the ingredi-
ents in the slow cooker. Cook
on low for six to eight hours
or on high for two hours.
Makes eight servings.
Each serving has 320 calo-
ries, eight grams (g) of fat, 40
g of carbohydrate, eight g of
fiber and 720 milligrams of
sodium.
(]ulie Garden-Robinson,
Ph.D., L.R.D., is a NDSU Ex-
tension Seruice associate
professor in the Department
of tJealth, Nutrition and Ex-
ercise Sciences. Her phone
number is 701-231-7187 and
she can be reached online
at julie.garden-robinson@
ndsu.edu)
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