Examples of simple, healthy recipes for beginner cooks (Grade 7)

📚 Quick Study Guide

• 🍎 Basic Knife Skills: Learn how to safely chop vegetables like carrots, celery, and onions using the bridge and claw techniques.
• 🥗 Salad Basics: A salad typically contains a base (lettuce), vegetables, a protein (beans, chicken, tofu), and a dressing. Keep it fresh and colorful!
• 🍳 Egg Essentials: Scrambled eggs are easy! Crack eggs into a bowl, whisk, and cook in a lightly oiled pan over medium heat until set but still moist.
• 🥣 Oatmeal Power: Combine rolled oats with water or milk in a saucepan. Cook over medium heat, stirring occasionally, until thickened. Add fruit, nuts, or honey for flavor.
• 🥪 Sandwich Science: Choose whole-wheat bread, add a lean protein (turkey, hummus), veggies (lettuce, tomato, cucumber), and a healthy spread (avocado, mustard).
• 🍲 Soup Simplification: Start with broth, add chopped vegetables (carrots, potatoes, onions), and simmer until tender. Add cooked pasta or beans for extra heartiness.
• 🫙 Healthy Swaps: Replace sugary drinks with water, fried foods with baked options, and processed snacks with fruits or vegetables.

📝 Practice Quiz

1. Which of the following is a key ingredient in a basic salad?
   1. A) Soda
   2. B) Lettuce
   3. C) Cake
   4. D) French Fries
2. What is a safe knife skill technique for chopping vegetables?
   1. A) Throwing the vegetable in the air and catching it
   2. B) The Claw
   3. C) Chopping without a cutting board
   4. D) Using a butter knife
3. How do you cook scrambled eggs?
   1. A) Boil them in water
   2. B) Fry them in a lot of oil until crispy
   3. C) Whisk and cook in a lightly oiled pan over medium heat
   4. D) Bake them in the oven
4. What is a healthy addition to oatmeal?
   1. A) Candy
   2. B) Soda
   3. C) Fruits
   4. D) Potato Chips
5. Which type of bread is best for a healthy sandwich?
   1. A) White Bread
   2. B) Whole-wheat Bread
   3. C) Cake
   4. D) Croissant
6. What is a good base for a simple soup?
   1. A) Soda
   2. B) Broth
   3. C) Melted Ice Cream
   4. D) Chocolate Syrup
7. Which of the following is a healthy swap you can make in your diet?
   1. A) Replace water with soda
   2. B) Replace baked food with fried food
   3. C) Replace fruits with candy
   4. D) Replace sugary drinks with water