Notes to Parents/Caregivers- Week 7 cook the beans ahead of time · 2020. 6. 2. · water, always...

GiGi’s Kitchen Adult Purposeful Programs

Wednesday-Week 7-Chili

Copyright © 2020 GiGi’s Playhouse, Inc. All rights reserved.

Notes to Parents/Caregivers- Week 7

1. This week we are working with dried beans. Yes, working with canned beans is easier,

but those are filled with salt and much more expensive than dried.

2. You will need to cook the beans ahead of time. (Please keep one dry bean, one soaked

bean and one cooked bean aside for a demonstration during class.) To do that, take the

beans and soak them overnight the night before. First thing in the morning, drain the

soaking liquid, give the beans a quick rinse then either:

a. Put them in the crockpot with about 6-8 cups of water (twice the volume of the

beans) to cook on high until they are done (you can easily squash them with your

fingers.) It usually takes me about 4 hours on high. Start them in the morning,

then when they are done, drain them and put them in the refrigerator in a

container for class.

b. Cook them on the stovetop. Bring to a rolling boil, then reduce heat and simmer

until done about 45 minutes to 1 hour.

c. Cook them in a pressure cooker. Unsoaked beans, 4 cups water per cup dried

beans, 35 minutes pressure, natural release. Probably 1 hour start to finish.

d. A good tutorial: https://www.wikihow.com/Cook-Kidney-Beans

3. We will be using the stovetop method for making chili, although the crockpot method is

really easy and the way I personally make this recipe at home.

4. Please print out the handout and have it ready. I will be reviewing the rules each week

at the start of class, and we will take some time to talk about this week’s topic.

5. As always:

a. Please set out all ingredients and equipment before class starts. There is nothing

more frustrating than finding that you are a couple steps behind because you

were searching your cabinets for something, and it isn’t fair to hold up the whole

class.

b. Please plan to be your participant’s “sous-chef”. In other words, you may be

asked to prep some things, or run and find something in your kitchen. You may

also be asked to have some things pre-prepped for a given lesson- please make

sure you read the instructions for each week.

https://www.wikihow.com/Cook-Kidney-Beans




GiGi’s Kitchen Rules

1. Put long hair up in ponytails.

2. Wash your hands:

a. First thing before touching any food

b. If you cough or sneeze into your hand

c. After touching raw meat (before you touch anything else)

d. After you touch anything greasy

3. Use knives safely

a. Make sure your fingers are safe

i. Push down on the top of the knife

ii. Hold food with claws not squids!

b. Try to make a flat surface on your food as soon as possible

4. Keep pot handles on the stove facing away from the front.

5. Always use potholders when touching pots and pans!




How to Cook Dried Beans Written by Molly Watson https://www.thespruceeats.com/how-to-cook-beans-2216926 Updated 05/06/19 Dried beans such as navy beans, red beans, pinto beans, black beans, and cannellini beans are delicious when cooked properly. The simple tips below will help you cook up a perfect pot of beans—and leave you wondering why you ever bothered with the canned versions!

Start With Good Quality Beans Many bags on the supermarket shelves contain beans that are many years old, held in silos until they come to market. Health food stores and bulk sections may have a higher turnover and fresher beans (even one to two years old is fine). Or, consider buying beans directly from a bean grower. A reliable source is Rancho Gordo Beans.

https://www.thespruceeats.com/how-to-cook-beans-2216926

https://www.thespruceeats.com/how-to-cook-beans-2216926




Rinse and Pick Over the Beans Dirt and pebbles from the field and dust from the silo and who knows what else from the bulk bin.... Give dried beans a quick rinse with cool water and then a quick once-over for any bits of rock hidden in with the beans. Soak the Beans The fresher the dried bean, the less dependent on soaking it will be, but if you think ahead, put the beans in a large bowl and cover with cool water for a few hours and up to overnight. Or, try this quick soak method. Give Them a Bit of Flavor This is purely optional, but you can create a delicious dish from plain cooked beans if you start them off in a pot in which you have already heated a few tablespoons of olive oil and sautéed a finely chopped onion, a carrot or two, and a stalk of celery. Add a clove or two of minced garlic, if you like, and a bay leaf if you have one kicking around. Cover With Water and Bring to a Boil You can certainly use the soaking liquid if you like, but some people find that using fresh water to cook the beans helps mitigate the gas-y effects of the beans later on. In either case, use enough water to cover beans by about an inch. Simmer Gently Once you've brought the pot to a boil, reduce the heat to simmer and cook gently until the beans are as tender as you like them. This can take anywhere from 30 minutes for smaller, fresher beans, to two hours for larger and older specimens. Salt 3/4 of the Way Through Salt can toughen bean skins, but a lack of salt leads to tasteless beans. What's a cook to do? Adding salt when the beans are about 3/4 of the way done avoids the toughening but adds the flavor. How will you know when they're 3/4 done? When they start smelling like cooked beans and they are bite-able but not yet tender. Drain or Serve With the "Pot Liquor" Good cooks know never to toss the liquid in which the beans cooked. It's delicious. Even when cooking beans to use in a salad or something else, smart cooks the bean cooking liquid as a base for a soup. There is a reason "pot liquor" is often written "pot licker"! Want to keep the beans around to use later? Store them, covered with their cooking liquid, in an air-tight container in the freezer for up to a year.




How To Cook Perfect White Or Brown Rice On The Stove In 10 Steps BY LAUREN PUCKETT Apr 13, 2020 https://www.womenshealthmag.com/food/a32057187/how-to-cook-rice-on-stove/ Cooking rice on the stove seems simple. I mean, all you need is water, a pot, a fork, and a little heat, right? Rice is famously finicky, though, and even experienced cooks have botched a batch or two. (No, it's not just you.) Cook rice too fast with too much water and you get mush; keep it on the heat too long and you get burnt edges; let too much steam escape and you miss out on that wonderful fluff. Who knew carbs required so much finesse? “I grew up using a rice cooker and only learned how to cook rice on the stove when I went to culinary school," says Tessa Nguyen, RD. "It’s such a fickle way to cook rice!" (See? If you can’t seem to get stovetop rice right, you’re in good company.) Still, not everyone has the budget—or the counter space—for yet another cooking gadget. The stovetop is certainly the least expensive way to cook this inexpensive grain—and there’s no nutritional difference between stovetop rice versus rice cooker or Instant Pot rice, says Keri Gans, RD, who personally prefers cooking rice on the stove. If you want to avoid mushy or burned burrito bowls, though, you'd better follow these exact steps when you fire up the burner. 1. Pick the right pan. Believe it or not, so many rice-cooking adventures go wrong from the moment you pick your pan. If you’re making an average amount of rice—one or two cups, dry—use a medium-sized saucepan. If your pan is too small, the liquid will boil over and you’ll end up with crispy, crunchy grains. Trust me, I've personally learned this one the hard way (multiple times). 2. Choose your rice. White or brown? The choice is up to you, but the cooking process will differ slightly. “The main difference between white rice and brown rice is that brown rice is considered a whole grain,” Nguyen explains. “It still has the bran and germ intact, resulting in a higher fiber and protein content than white rice.” (It's also slightly higher in vitamins and minerals.) The result of this still-intact structure: Brown rice requires more water and a longer cooking time. Keep this in mind for later! 3. Remember: A little rice goes a long way. Though you might be tempted to make a heaping pile of rice when you’re super hungry, remember that one cup of dried rice yields somewhere between three to three-and-a-half cups of cooked rice, per The Joy of Cooking. If you’re making dinner for two, one cup of dried rice is plenty.

https://www.womenshealthmag.com/food/a32057187/how-to-cook-rice-on-stove/




4. Rinse your rice. Almost everyone skips this step, but both Gans and Nguyen say it’s important. Rinsing your rice before cooking it separates the grains, resulting in fluffier rice that doesn’t harden and clump up when you take it off the stove. 5. Add and boil your water (but don't add the rice yet). Generally, you'll want to use a 1:2 ratio of rice-to-water when cooking rice on the stove. However, the exact amount of water you'll need varies depending on whether you're making white or brown rice. For one cup of generic white rice, use 1 ¾ cups of water, suggests Gans. For one cup of brown rice, use 2 ½ cups of water. Since short-, medium-, and long-grain rice may require slightly different amounts of water, always check package instructions, too. Once you’ve added your water to the pot, bring it to a boil. 6. Add your rice and simmer. Okay, guys, now you can add your rice. Once it's all in, give it a quick stir to separate the grains, then reduce the temperature until the water reaches a simmer, Gans says. 7. Cover the saucepan and set a timer. Once you get to a simmer, tightly cover your pan with a lid. Steam is what gives rice its fluffiness, so tempted as you may be to peek and see how your rice is doing, don’t. (You'll ruin the magic!) That cup of white rice will take about 18 minutes to cook, while brown requires about 45, says Gans. Once you've got your rice covered, set a timer accordingly. 8. Check your rice. When your timer goes off, you can finally lift the lid and check your rice. The water should be mostly evaporated and your rice should be nice and fluffy, Gans says. 9. Turn off the heat, cover your rice (again), and wait. Though you might be tempted to take a forkful of rice immediately, be patient. The process isn’t finished yet. Now, shut off the heat and cover your rice so the steam can work its magic while the rice cools. White rice should be ready after just five minutes, and brown will be good-to-go after 10, Gans says. 10. Fluff and serve your rice. You're almost ready to load up that burrito bowl. Finally, you can remove your lid, use a fork to fluff up your rice, and let the remaining steam escape the pan. From here, scoop your perfectly-cooked masterpiece into bowls or plates and serve.

Healthy Lifestyle

Nutrition and healthy eating

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It canhelp lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas,beans, apples, citrus fruits, carrots, barley and psyllium.

By Mayo Clinic Staff

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

A high-fiber diet:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

• Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

• Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

• Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

• Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.

• Helps you live longer. Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all cancers.

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

Age 50 or younger Age 51 or older

Men 38 grams 30 grams

Women 25 grams 21 grams

Institute of Medicine

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

• Whole-grain products

• Fruits

• Vegetables

• Beans, peas and other legumes

• Nuts and seeds

Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root." Some people complain of gassiness after eating foods with added fiber.

However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.

Need ideas for adding more fiber to your meals and snacks? Try these suggestions:

• Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 ormore grams of fiber a serving. Opt for cereals with "whole grain," "bran" or "fiber" inthe name. Or add a few tablespoons of unprocessed wheat bran to your favoritecereal.

• Switch to whole grains. Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.

• Bulk up baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.

• Lean on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.

• Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.

• Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. A handful of nuts or dried fruits also is a healthy, high-fiber snack — although be aware that nuts and dried fruits are high in calories.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

Show References1. Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis

of prospective cohort studies. Archives of Cardiovascular Disease. 2016;109:39.

2. Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.

3. Nutrition facts label: Dietary fiber. U.S. Food and Drug Administration. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro. Accessed Oct. 1, 2018.

4. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition. 2018;107:436.

5. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology. 2018;41:71.

6. Colditz GA. Healthy diet in adults. https://www.uptodate.com/contents/search. Accessed Oct. 1, 2018.

7. Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, total water and macronutrients. Institute of Medicine. http://www.nap.edu/. Accessed Oct. 4, 2018.

Nov. 16, 2018

Original article: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

© 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.

Terms and ConditionsPrivacy PolicyNotice of Privacy PracticesNotice of Nondiscrimination

Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.

Advertising and sponsorship policyAdvertising and sponsorship opportunities

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Crock Pot Chili

Serves 4

1 lb ground beef, browned

2c dry kidney beans, soaked and cooked in the crockpot until tender (or 3 cans)

3 14oz cans no-salt tomatoes with liquid

2 Tbsp chili powder

1 ½ tsp cumin

1 ½ tsp garlic powder

1 ½ tsp oregano

1 bay leaf

Cook on low in crockpot for a couple of hours to combine flavors and warm through.  Could be done

stovetop too- just bring to a low boil.

Notes to Parents/Caregivers- Week 7 cook the beans ahead of time · 2020. 6. 2. · water, always...

Documents

Transcript of Notes to Parents/Caregivers- Week 7 cook the beans ahead of time · 2020. 6. 2. · water, always...