Table of Contents
ACKNOWLEDGEMENTS
LABORATORY SAFETY AND SANITATION GUIDELINES
STUDENT SAFETY AND CONDUCT GUIDELINES
CHAPTER 1 – INTRODUCTION TO SUSTAINABLE COOKING: UNDERSTANDING THE IMPACT OF FOOD CHOICES
1.1 The Current State of Human Health: The Obesity Epidemic
1.2 Food Production and the Environment
1.3 What Does Sustainable Cooking Mean? Why Does it Matter?
References/Additional Reading: Sustainable Cooking
Chapter 2 – Preparing to Cook Sustainably: Healthy Eating Patterns, Meal Planning, and Shopping
Current Dietary Recommendations
Eating Patterns
The Mediterranean Diet
The DASH Diet 25
The Planetary Healthy Diet 26
The Vegetarian Eating Plan 26
Meal Planning 27
Understanding Food Labels 28
Other Food Labels 29
The Environmental Working Group’s (EWG) Dirty Dozen and Clean Fifteen 31
Ways to Support Environmental Sustainability 32
Tips When Visiting Farmer’s Markets: 32
Looking Towards the Future 32
Questions/Reflections 34
References/Additional Reading: Healthy Eating 36
Chapter 3 – Sustainable Cooking Basics: Food Safety, Knife Skills, and Cooking Methods
Foodborne Illnesses 37
CLEAN 39
SEPARATE 39
COOK 40
CHILL 40
Minimizing Food Waste 41
Getting Ready to Cook 41
Lab Activity #1: Healthy Cooking Methods and Terms 43
Lab Activity #2: Basic Knife and Cooking Skills 43
Recipes: Cooking Basics 45
Dairy-Free Mashed Potatoes 45
Steamed Carrots 45
Sautéed Cabbage and Basil 46
Questions/Reflections 47
References/Additional Reading: Food Safety 48
Chapter 4 – Cooking Sustainably: Adding Flavor & Reducing Sodium
Salt and Sodium
Dietary Guidelines 50
Types of Salt 50
Minerals in Salt 51
Where is Sodium found in the Diet? 51
Strategies to Reduce Sodium 51
Understand the Nutrition Facts Label 51
Understand Food Label Marketing Terms 52
Other Ways to Reducing Salt and Sodium Intake 52
Salt Substitutes 53
Strategies to Enhance Flavor: Cooking with Herbs and Spices 54
Herbs & Food Waste 55
General Seasoning Suggestions 55
Other Seasonings to Enhance Flavor 56
Cooking Strategies that Enhance Flavor 57
Marinades 57
Sauces 57
Vegetable and Fruit Purees 57
Recipes: Adding Flavor & Reducing Sodium 57
Low Sodium Bread Rolls 58
Quick Herb Stock 58
Yogurt Sauce 59
Better Than Soy Sauce 59
Basil Pesto 60
Chimichurri 60
Marinara Sauce with Roasted Garlic Puree 61
Roasted Garlic Puree 61
Marinara 62
Creamy Vegan Sauce 62
Teriyaki Sauce 63
Questions/Reflections 64
References/Additional Reading: Salt & Sodium 66
Chapter 5 – Cooking with Healthy Fats: Nuts and Seeds
Health Benefits 67
Dietary Recommendations for Fat Intake 69
Fiber and Nutrients 69
Dietary Recommendations for Nuts and Seeds 70
Ways to Cook with Nuts and Seeds 70
Nut and Seed Flours 70
Using Plant-Derived Culinary Oils 71
Purchasing Culinary Oils 72
Oils to Avoid 73
Recipes: Nuts & Seeds 74
Seeded Whole Grain Quick Bread 74
Fattoush with Dukkah 75
Dukkah 75
Fattoush 75
Tahini Cucumber Salad 76
Tahini 76
Cucumber Salad 76
Pita Bread 77
Berry Coconut Smoothie 77
Cacao Nut Butter 78
Fresh Herb Breadsticks 78
Macadamia Hummus 79
African Peanut Soup 79
Pignoli Cookies 80
Pecan Tacos 81
Serving (Optional) 81
Questions/Reflections 82
References/Additional Reading: Nuts & Seeds
Chapter 6 – Choosing Appropriate Sweeteners
Added Sugars 86
Dietary Recommendations 86
Classification of Sweeteners: Nutritive and Nonnutritive Sweeteners 86
Recipes: Choosing Appropriate Sweeteners 89
Pumpkin Muffins 89
Chocolate Macaroons 90
Chocolate Cake 90
Icing (optional) 91
Arroz con Leche 91
Strawberry Glaze 92
Raspberry Fool 92
Coconut Avocado Mousse 93
Berry Meringues 93
Almond Butter Bites 94
Bites 94
Chocolate Coating 94
Banana Bread Treats 95
Questions/Reflections 97
References/Additional Reading: Sweeteners
Chapter 7 – Cooking with Vegetables and Fruits
Health Benefits 101
What is Fiber and Why is it Important? 103
Dietary Recommendations for Fruits and Vegetables 103
More about Vegetables 104
Storing Vegetables and Fruits 104
Recipes: Vegetables & Fruits 106
Mushroom Shawarma 106
Beet Greens and Arugula Salad 106
Nopales Salad 107
BBQ Jackfruit 108
Muhammara 109
Giambotta 110
Sautéed Plantains 111
Spiced Tropical Fruit 111
Delicata Squash with Pears 112
Heirloom Tomato Salad 112
Questions/Reflections 114
References/Additional Reading: Vegetables & Fruits
Chapter 8 – Cooking with Whole Grains
Some Types of Grains 117
Popular “Grains” that are Actually Seeds 118
Grain Anatomy 118
Health Benefits of Grains 119
Health Concerns: What is Gluten? 121
Strategies to Include More Whole Grains in Your Diet 121
Basic Preparation and Storing Methods 122
Recipes: Whole Grains 123
Couscous and Peas 123
Barley Stuffed Peppers 123
Cooking Liquid: 124
Oatmeal Bake 124
Butternut Squash Risotto 125
Polenta with Tomato Sauce 126
Bulgur Breakfast Bowl 126
Buckwheat with Tahini 127
Coconut Curry Millet 127
Quinoa Fried Rice 128
Sauce 128
Stir-Fry 129
Chinese Congee 129
Toppings 130
Amaranth Banana Bread 130
Questions/Reflections 132
References/Additional Reading: Whole Grains
Chapter 9 – Cooking with Beans, other Legumes and Soy Products
Health Benefits 136
Protein 136
Fiber and Other Nutrients 136
Soy and Health 137
Dietary Recommendations 138
Cooking with Beans 138
Soaking Beans 138
Recipes: Beans, Legumes, & Soy 140
Three Sisters Chili 140
Lebanese Breakfast Beans 141
Hominy and Beans 141
Sheet Pan Curried Tofu 142
Shepherd’s Pie 143
Filling 143
Mashed Potatoes 143
Tempeh Italiano 144
Socca 145
Edamame Slaw 145
Black Bean Brownies 146
Vegetable Khichdi 147
Questions/Reflections 149
References/Additional Reading: Beans, Legumes, & Soy
Chapter 10 – Cooking with Eggs and Dairy
Eggs 152
Health Benefits and Concerns 152
Dietary Recommendations 152
Egg Substitutes for Reduced Fat and Cholesterol 153
Purchasing Eggs 153
Sustainability Issues 154
Dairy 154
Health Benefits and Concerns 154
Dietary Recommendations 156
Dietary Fat Guidelines 156
Purchasing Milk and Dairy Products 156
Non-Dairy Alternatives 157
Sustainability Issues 158
Recipes: Eggs & Dairy 159
Shakshuka 159
Baked Avocado Eggs 159
Chickpea Salad Lettuce Wraps 160
Buttermilk Fried Tofu w/ Greens 160
Savory Dutch Baby 161
Kohlrabi Gratin 162
Macaroni and Cheese 163
Pizza Stuffed Zucchini 164
Chocolate Pudding 164
Apple Ricotta Pancakes 165
Curried Zucchini Soup 166
Questions/Reflections 167
References/Additional Reading: Eggs & Dairy
Chapter 11 – Cooking with Meat, Poultry, and Seafood
Meat 170
Health Benefits and Concerns 171
Purchasing Meats 172
Poultry 174
Health Benefits 174
Purchasing Poultry 175
Poultry Production and Sustainability Issues 175
Understanding Labels for Meat and Poultry 175
Fish and Shellfish 177
Health Benefits 177
Purchasing Tips 177
Seafood and Sustainability Issues 178
Other Fish and Seafood Labels and Guides 178
Cooking Tips to Reduce Fat on all Animal Products 179
Recipes: Meat, Poultry, & Seafood 180
Sheet-Pan Steak Fajitas 180
Fish Tostadas with Citrus Salsa 181
Roast Chicken & Carrots 182
Shipwreck Casserole 183
Sesame Crushed Pork 184
Shrimp Bruschetta 185
Irish Lamb Stew 185
Instructions 186
Roasted Salmon en Papillote 186
Questions/Reflections 188
References/Additional Reading
Chapter 12 – Cooking Sustainably: Recipe Modification
Learning Objectives 191
Background Information 191
Student Recipe Modifications 192
