Cooking Merit Badge

Scouts BSA Troop 529 & 5529 Shalimar, FL

2025

https://www.bsashalimar.org/documents

Req 1 - Health and safety

(a) Explain to your counselor the most likely hazards you may encounter while participating in cooking activities and what you should do to anticipate, help prevent, mitigate, and respond to these hazards.

(b) Show that you know first aid for and how to prevent injuries or illnesses that could occur while preparing meals and eating, including burns and scalds, cuts, choking, and allergic reactions.

(c) Describe how meat, fish, chicken, eggs, dairy products, and fresh vegetables should be stored, transported, and properly prepared for cooking. Explain how to prevent cross-contamination.

(d) Discuss with your counselor food allergies, food intolerance, and food-related illnesses and diseases. Explain why someone who handles or prepares food needs to be aware of these concerns.

(e) Discuss with your counselor why reading food labels is important. Explain how to identify common allergens such as peanuts, tree nuts, milk, eggs, wheat, soy, and shellfish.

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Common Cooking Hazards�Cuts & Lacerations

Lacerations in the kitchen are extremely common. A knife blade can slip while cutting foods. Metal cans can have sharp and jagged edges.

To prevent a cut or laceration injury-

• Always use a sharp knife. A sharp knife requires less pressure, so your hand is less likely to slip.
• Cut correctly, don’t hold something in your hand while cutting , curl you fingers under when
• holding food and cut away from you.
• Be careful with cans, lids and openings can sever fingers, use a tool.
• Use caution with glass. Never expose hot glass to water, especially cold water, it WILL shatter. If a glass breaks maker sure you clean up with a vacuum or a wet paper towel to get all of the nearly invisible shards.

Common Cooking Hazards�Burns & Scalding

Burns take place when contact is made with hot objects, chemicals, electrical sources, radiated heat, frozen surfaces, friction, radiation and fire. Scalds are burns caused by contact with boiling fluids or steam.

To prevent a burn or scalding injury-

• Always use pot holders that are dry and in good repair. Do not keep towels, oven mitts, or pot holders close to the heat source.
• Keep pot handles turned toward the back of the stove.
• Use caution when moving heavy pots of liquids from the stove.
• Keep all heated liquid and food out of children’s reach. �Be careful of the type of clothing being worn.
• Dress appropriately, try not to wear loose clothing or anything that will dangle in the heat source or could get caught on the stove.

Common Cooking Hazards�Burns & Scalding

To prevent a burn or scalding injury (cont.)-

• Ensure camp stoves are working properly. Do not leave a lit stove unattended.
• Ensure all safety standards are followed when cooking around an open fire.
• Make sure all pots are stabilized so they don’t fall and burn anyone.
• Keep stove/oven area clean. Clean up the area as soon as it is safe.
• A little grease on a burner can make a big fire.
• Always have a kitchen fire extinguisher on hand.

Common Cooking Hazards�Bacteria

128,000 Americans are hospitalized with foodborne illness every year. Failure to follow safe-food handling procedures could result in foodborne illness.

To prevent foodborne bacterial illness-

• WASH YOUR HANDS! WASH YOUR HANDS! WASH YOUR HANDS!
• Make sure your hands and cooking utensils are clean before preparing food.
• Avoid cross-contamination. Use a separate cutting board and knife for raw meats and seafood.
• Never put cooked food back on surface that had raw food on it. Microscopic bacteria can still be reintroduced.
• Sanitize countertops and cutting boards. Replace surfaces with cuts or gouges.
• Wash all fruits and vegetables. Even if it says it has been washed, wash it again.

Common Cooking Hazards�Bacteria

To prevent foodborne bacterial illness (c0nt)-

• DO NOT USE A SPONGE OR WASHCLOTH TO CLEAN YOUR COUNTER. The dirtiest thing in your kitchen is a sponge.
• If you use a sponge to wash dishes, always make sure that it is dried out or put in the dishwasher before you use it.
• Keep hot foods hot and cold foods cold.
• Refrigerate any leftovers and discard if not eaten within three days or more.
• Refrigeration will slow down bacterial, but not stop it.
• Pay attention to expiration, best by, use by, and sell by dates.
• WHEN IN DOUBT THROW IT OUT! Don’t try to guess. Even if it doesn’t look bad or smell bad, it can still be bad.

Common Cooking Hazards�Poisoning

Accidental poisoning is an extremely common cause of injury and death in the United States among adults and children. Poisoning can be caused by ingesting chemicals or food. If you aren’t paying attention that delicious breakfast you made for your family could result in a trip to the emergency room or a call to Poison Control.

To prevent poisoning -

• Keep cleaning supplies and cooking supplies separate. Don’t put the cooking spray next to the furniture polish or the rat poison next to the sugar.
• Keep chemicals and cleaning supplies put away and secured.
• NEVER eat food from a can that appears swollen or releases pressurized�gas when you open it.
• Respect expiration dates and never leave an open can or jar at room �temperature for more than an hour.

First Aid for Cooking�Burns & Scalds

Treatment for minor burns and scalds is the same. Burns are generally characterized by degree, or the severity of the skin and damaged tissue.

First Aid for Cooking�Burns & Scalds

Regardless of the severity of the burn or scald always do the following:

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If the burn is a possible 3rd degree burn DO NOT try to remove clothing, as it may be sticking to the victim’s flesh.

First Aid for Cooking�Burns & Scalds - 1st Degree

Treating Superficial (1st degree) Burns & Scalds: Superficial mild burns will cause a painful reddening of the skin and only affect the outer layer of skin.

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Superficial burns do not usually require further medical treatment unless they affect more than 20-25 percent of the body.

First Aid for Cooking�Burns & Scalds -2nd Degree

Treating Partial-Thickness (2nd degree) Burns & Scalds: A partial-thickness burn affects the outer layer of skin and part of the layer below. Such burns are more serious than superficial burns and typically include reddening and blistering.

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The treatment for partial-thickness burns is the same as for superficial burns.

First Aid for Cooking�Burns & Scalds -3rd Degree

Treating Full-thickness (3rd degree) Burns & Scalds: Full thickness burns are very serious and can be life threatening. They destroy the outer layer of skin and the layer below that. A victim who has been exposed to open flames, electricity, or chemicals may sustain such a burn. If nerves are damaged, the victim may feel no pain. Such burns require immediate medical attention

Unless the victim is having a trouble breathing, have the victim lay down. Try to raise the burned area above the level of the victim's heart if possible., and protect the victim from drafts.

DO NOT TRY TO REMOVE CLOTHING from the burn, it maybe sticking to the victim's flesh.

After cooling the burn, cover the area with sterile dressings, treat for shock, and seek immediate medical attention.

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TRUST ME YOU DON’T WANT TO SEE IT!

First Aid for Cooking�Burns & Scalds –�WHEN TO SEEK IMMEDIATE MEDICAL TREATMENT!

GET IMMEDIATE MEDICAL TREATMENT IF THE VICTIM HAS:

• Trouble breathing
• Burns that cover more than one body part OR a large surface or 2nd or 3rd degree burns that affect the head, neck, hands, feet, or torso OR if the victim is younger than age 5 or older than age 60
• Burns that may affect the �airway (such as burns to the�mouth or nose)
• Burns from chemicals, �explosions, or electricity

First Aid for Cooking�Cuts & Abrasions

Knives, broken glass, and more may cause injury to people who are cooking. �Follow these steps to treat minor cuts. If bleeding is bad go to the ER. �If the cut is longer than 1 inch you may need stiches, seek medical attention. �To treat most cuts do the following:

Step 1 – Stop the bleeding. Apply pressure with a clean,

absorbent cloth or your finger. Wear disposable gloves.

Step 2 – If the bleeding soaks through, apply a 2nd bandage on top. �Leave the first bandage on to preserve the clotting that has already taken place.

Step 3 – Raise the wound. If the bleeding continues raise the wound above the �patient’s heart level.

Step 4 – Clean the wound. Once bleeding stops, clean the wound gently with �soap and water, or flush the wound with water to remove all debris.

Step 5 – Apply triple antibiotic ointment and bandage. If the person has no �known allergies to the medication or the bandage.

First Aid for Cooking�Choking

Choking occurs when a foreign object becomes lodged in the throat or windpipe, blocking the flow of air. A person who is choking and can cough, speak, or breathe is still getting some air to the lungs. Encourage him to cough up the object and be ready to administer first aid if needed. If the person is coughing weakly or making high-pitched noises, or if the person can’t cough, speak, or breathe, you need to take quick action.

To treat choking do the following:

Step 1 – If conscious administer a series of five �back blows.

Step 2 – Stand behind the victim and give 5 �abdominal thrusts.

Step 3 – Repeat steps 1 and 2 until the �obstruction clears or medical help arrives.

First Aid for Cooking�Allergic Reaction

A food allergy results when the immune system mistakenly targets a harmless food protein-an allergen-as a threat and attacks it. An allergic reaction may include a range of symptoms from mid (rashes, hives, itching, swelling, etc.) to severe (trouble breathing, wheezing, loss of consciousness, etc.) and can be life threatening. For some people a life-threatening reaction called anaphylactic shock can occur. Symptoms include swelling of throat tissues or tongue that makes breathing difficult or impossible.

It is important to be aware of food allergies when you cook. Some people who are allergic can’t eat the foods, others just being in the same room as dust from the allergen can cause anaphylactic shock. If an allergic reaction occurs do the following:

• Help the victim stay calm.
• Help them get in a position to ensure breathing
• If they have an Epi-Pen help them administer it, if they are unable, administer it for them.
• Give them an antihistamine, such as Benadryl
• Call for medical assistance.

Food Safety�How to Properly Store, Transport, & Prepare

All Meats –

• Keep refrigerated or frozen until ready to use
• Defrost in the refrigerator, never on the counter
• Store in sealed containers, juices may be filled with bacteria
• Wipe up any spilled juices immediately
• Use a separate cutting board
• Cook to the proper temperature

Food Safety�How to Properly Store, Transport, & Prepare

Meat (beef, veal, pork, lamb) – store in the refrigerator for 3 to 5 days. Cook until center reaches 160°.

Fish – store in the refrigerator for 1-3 days. Cook until center reaches 145° and fish flakes with fork.

Chicken – store in refrigerator 1 to 2 days. Cook until center reaches 165° and juices are clear.

Eggs – store in refrigerator 3 to 5 weeks. Cook until center reaches 160°.

Dairy products – store in refrigerator until best by date.

Food Safety�How to Properly Store, Transport, & Prepare

Fresh Fruits & Vegetables –

Always make sure you wash all fruits and vegetables

Food Safety�How to Properly Store, Transport, & Prepare

Cooking requires planning and attention to detail to keep safety first. Make sure the work are is clean and uncluttered before you begin, and clean as you go. Have all ingredients, utensils, pots, and pans ready to go.

Prevent cross contamination by separating foods and washing your hands between ingredients.

Food Safety�Food Allergies

Although any food is capable of causing an allergic reaction, only eight foods account for 90 percent of all food allergies in the United States: peanuts, tree nuts, milk, egg, wheat, soy, fish, and shellfish. Food allergies are very serious and can be deadly. Extreme caution should be used when cooking for people with allergies. Keep ingredients separate and do not cross-contaminate.

Know who you are�cooking for!

Food Safety�Food Intolerances

Unlike food allergies, food intolerances do not involve the immune system. Although they can cause some of the same symptoms as a true food allergy, they do not trigger anaphylaxis, a �life-threatening reaction.

• Lactose Intolerance – Not able to digest lactose, a type of sugar found in diary products.
• Symptoms – cramps, gas, bloating and diarrhea within 30 minutes of consuming diary products

Food Safety�Food Intolerances

• Celiac Disease & Gluten Sensitivity – adverse reaction to gluten, which is found in wheat, rye barley, and oats. Some with Celiac Disease can have an immune reaction which may damage the lining of the small intestine, preventing proper absorption of nutrients in food.
• Symptoms – bloating, gas, diarrhea, constipation, headaches, itchy skin rash, pale mouth sores
• Non-Celiac Gluten Sensitivity – Same symptoms as celiac disease and gluten sensitivity, but can also face non gastrointestinal-related symptoms; however, the antibodies and intestinal damage do not accompany non-celiac gluten sensitivity.
• Symptoms – bloating, gas, diarrhea, constipation, headaches, itchy skin rash, joint pain, numbness in legs, arms and fingers.

Food Safety�Food-Related Diseases You Can Prevent

Disease is a term denoting a specific medical condition. Illness is the patient's experience and symptoms

• Clostridium botulinum – Also known as botulism. Can be found in improperly canned foods, garlic in oil, and vacuum-packed and tightly wrapped foods.
• Symptoms – double vision, blurred vision, drooping eyelids, slurred speech, difficulty swallowing, dry mouth, and muscle weakness, may last up to 10 days. If left untreated, it can be deadly.
• Prevention – do not use damaged, crushed, or dented canned foods or packages that show signs of swelling, leakage, puncture, holes, rusting, or if gas is released when the package is opened.

Food Safety�Food-Related Diseases You Can Prevent

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• Cryptosporidium – Microscopic parasite that spreads via drinking water, recreational water (public pools, lakes, hot tubs), and contaminated food.
• Symptoms – dehydration, stomach cramps or pain, fever, nausea, vomiting and weight loss, may last up to 14 days.
• Prevention – ALWAYS WASH YOUR HANDS! Wash all fruits and vegetables. Avoid potentially contaminated waters.
• Escherichia coli– Also known as E. Coli. Spread via human and animal waste and contaminated foods such as uncooked or under cooked beef, unpasteurized milk and juices.
• Symptoms – severe (often bloody) diarrhea, abdominal cramps, vomiting, low-grade fever, may last 5 to 7 days.
• Prevention – properly cook meat to a safe minimum internal temperature. Consume only pasteurized milk, cheeses, and juice, rinse fruits and vegetables with running tap water. ALWAYS WASH YOUR HANDS!

Food Safety�Food-Related Diseases You Can Prevent

• Listeria monocytogenes – Listeria can be deadly, and is spread through contaminated ready-to-eat foods such as hot dogs, deli meats, fermented or dry sausages, soft cheeses made with unpasteurized milk, raw foods (milk, poultry, seafood, fresh fruits, and vegetables).
• Symptoms – double vision, blurred vision, drooping eyelids, slurred speech, difficulty swallowing, dry mouth, and muscle fever, muscle, aches, and sometimes nausea or diarrhea. If the infection spreads to the nervous system, headaches, stiff neck, confusion, loss of balance, or convulsions can occur.
• Prevention – avoid exposure by cooking raw meat, poultry, and seafood to a safe minimum internal temperature and by keeping work surfaces and knives clean, keep your refrigerator tidy and at 40° or lower, quickly wipe up spills, especially from hot dogs, deli meat, raw, meat, poultry, and seafood, rinse or scrub all produce.
• Salmonella – There are over 2,300 varieties, which can be found in raw or undercooked eggs, poultry, meat, unpasteurized milk and juice, cheese, seafood, and contaminated fresh fruits and vegetables.
• Symptoms – diarrhea, fever, and abdominal cramps and can last up to 7 days.
• Prevention – avoid exposure by cooking raw meat, poultry, eggs, and seafood to a safe minimum internal temperature, do not consume unpasteurized dairy products or juice, wash all produce.

Food Safety�Food-Related Diseases You Can Prevent

(cont.)

Food-related illness is usually represented by the following symptoms:

diarrhea, fever, nausea, vomiting, and abdominal cramps.

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Food-related illnesses should always be taken very seriously, especially in the very young or old. Quite frequently dehydration becomes a very dangerous complication and left untreated can be fatal.

Food Safety�BE AWARE!

Always be aware of who you are cooking for, allergies and intolerances are very serious. Make sure you practice great care when preparing food for those who may be in these situations.

Food-borne diseases and illness can usually be prevented. WASHING YOUR HANDS is the easiest way to prevent many of these diseases. Make sure you keep your utensils clean, wash produce, and cook foods thoroughly.

While you may not be able to completely avoid an allergic reaction or exposure to food-borne illness, being cautious and following simple procedures will keep you and your family safe.

Food Safety�Reading Food Labels

One of the most important things you can learn before you start cooking is how to read a food label. Food labels will tell you important nutritional information as well as

ingredients and allergens.

It is important to know how many calories, how much and what kind of fat, cholesterol, sodium, carbohydrates, sugars, fibers, and proteins a food has.

You should watch out for high calorie and fat foods. And foods that have saturated fats or trans fats should be avoided. Some fat is good so look for foods with monounsaturated or polyunsaturated fats.

While all labels are now required to have a list of allergens, not all do. Sometimes allergens can have different names too.

Food Safety�Reading Food Labels – Finding Allergens

Be on the look out for the following:

Milk – accidophilus milk, buttermilk, buttermilk blend, buttermilk solids, cultured milk, condensed milk, dried milk, dry milk solids (dms), evaporated milk, fat‐free milk, fully cream milk powder, goat’s milk, lactaid® milk, lactose free milk, low fat milk, malted milk, milk derivative, milk powder, milk protein, milk solids, milk solid pastes, nonfat dry milk, nonfat milk, nonfat milk solids, pasteurized milk, powdered milk, sheep’s milk, skim milk, skim milk powder, sour milk, sour milk solids, sweet cream buttermilk powder, sweetened condensed milk, sweetened condensed skim milk, whole milk, 1% milk, 2% milk, artificial butter, artificial butter flavor, butter, butter extract, butter fat, butter flavored oil, butter solids, dairy butter, natural butter, natural butter flavor, whipped butter, ammonium caseinate, calcium caseinate, hydrolyzed casein, iron caseinate magnesium caseinate, potassium caseinate, sodium caseinate, zinc caseinate, cheese, vegetarian cheeses with casein, cream, whipped cream, curds, custard, dairy product solids, galactose, ghee, half & half, casein hydrolysate, milk protein hydrolysate, protein hydrolysate, whey hydrolysate, whey protein hydrolysate ice cream, ice milk, sherbet, lactalbumin, lactalbumin phosphate, lactate solids, lactyc yeast, lactitol monohydrate, lactoglobulin, lactose, lactulose, milk fat, anhydrous milk fat, nisinpreparation, nougat, pudding, quark, recaldent, rennet, rennet casein, simplesse® (fat replacer), sour cream, sour cream solids, imitation sour cream, whey acid whey, cured whey, delactosed whey, demineralized whey, hydrolyzed whey, powdered whey, reduced mineral whey, sweet dairy whey, whey, whey protein, whey protein concentrate, whey powder, whey solids, yogurt (regular or frozen), yogurt powder

Food Safety�Reading Food Labels – Finding Allergens

(cont.)

Tree Nuts – almond, almond paste, anacardium nuts, anacardium occidentale (anacardiaceae) [cashew], artificial nuts, beech nut, Brazil nut, bertholletia excelsa (lecythidaceae) [Brazil nut], bush nut, butternut, butyrospermumparkii [shea nut], canarium ovatum engl. in a. dc. (burseraceae) [pili nut], caponata carya illinoensis (juglandaceae)[pecan], carya spp. (juglandaceae) [hickory nut], cashew, castanea pumila (fagaceae) [chinquapin], castanea spp. (fagaceae) [chestnut (Chinese, American, European, seguin)], chinquapin, corylus spp. (betulaceae) [filbert/hazelnut], filbert, fagus spp. (fagaceae) [beech nut], gianduja ginko nut, ginkgo biloba l. (ginkgoaceae)[ginko nut], hazelnut, heartnut, hickory nut, Indian nut, juglans cinerea (juglandaceae) [butternut], juglans spp. (juglandaceae) [walnut, butternut, heartnut], karite (shea nut), lichee nut, litchi chinensis sonn. sapindaceae [licheenut], lychee nut, macadamia nut, macadamia spp. (proteaceae) [macadamia nut/bush nut], mandelonas, marzipan, mashuga nuts, nangai nuts, natural nut extract (for example, almond extract), nougat, Nu-Nuts®, nut butters (e.g., almond butter, hazelnut butter, brazil nut butter, macadamia nut butter, pistachio nut butter, shea nut butter, karike butter, as well as other nut butters), nut meal, Nutella ®, nutmeat, nut oil (e.g., walnut oil as well as other nut oils), nut paste, nut pieces, pecan, pigñolia, pili nut, pine nut, pine nut (Indian, piñon, pinyon, pigndi, pigñolia, pignonnuts), pinon nut, piñon or piñon nut, pinus spp. (pineaceae) [pine nut/piñon nut], pistachio, pistacia vera l. (anacardiaceae) [pistachio], pralines, prunus dulcis (rosaceae) [almond], shea nut, sheanut, vitellaria paradoxa c.f. gaertn. (sapotaceae) [shea nut], walnut (English, Persian, black, Japanese, California),

Food Safety�Reading Food Labels – Finding Allergens

(cont.)

Peanuts – anything with peanut or nut in it, including oils, flour, paste, archaic oil, arachis, arachis hypogea, artificial nuts, goober peas, may also be in artificial or natural flavorings, hydrolyzed plant or vegetable protein

Eggs – albumin, apovitellin, cholesterol free egg substitute (e.g. eggbeaters®), dried egg solids, dried egg, egg, egg white, egg yolk, egg wash, eggnog, fat substitutes, globulin, livetin, lysozyme, mayonnaise, meringue, meringue powder, ovalbumin, ovoglobulin, ovomucin, ovomucoid, ovotransferrin, ovovitelia, ovovitellin, powdered eggs, silici albuminate, simplesse, surimi, trailblazer, vitellin, whole egg

Shellfish – barnacle, crab, crawfish (crawdad, crayfish, ecrevisse), krill, lobster (langouste, langoustine, moreton bay bugs, scampi, tomalley), prawns, shrimp (crevette, scampi), shellfish is sometimes found in the following: bouillabaisse, cuttlefish ink, fish stock, glucosamine, seafood flavoring (e.g., crab or clam extract), surimi

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Food Safety�Reading Food Labels – Finding Allergens

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Wheat – bread crumbs, bulgur, cereal extract, couscous, cracker meal, einkorn, emmer - also known as farro, farina, atta, club, common, durum, einkorn, emmer, farina, graham, kamut, maida, semolina, spelt, triticale, triticum, flour - all purpose, bread, bromated, cake, enriched, high gluten, high protein, instant pastry, phosphated, plain, soft wheat, steel ground, stone, ground, self-rising, unbleached, white, whole wheat, fu, wheat gluten, vital gluten, vital wheat gluten, khorasan wheat, malt, malt extract, matzo meal (also spelled as matzoh, matzah, or matza), noodles, pastaseitan, semolina, spelt, tabbouleh, triticale, triticum, wheat, whole wheat — wheat berries, wheat bran, whole wheat bread, whole wheat flour, wheat germ, wheat germ oil, wheat protein isolate, wheat starch, wheat sprouts, sprouted wheat, wheatgrass

Soy – bean curd, edamame (soybeans in pods), hydrolyzed soy protein, kinnoko flour, kyodofu (freeze dried tofu), miso, natto, okara (soy pulp), shoyu sauce, soy albumin, soy concentrate, soy fiber, soy formula, soy grits, soy milk, soy miso, soy nuts, soy nut butter, soy protein, soy protein concentrate, soy protein isolate, soy sauce, soy sprouts, soya, soya flour, soybeans, soybean granules, soybean curd, soybean flour, soy lecithin, soybean paste, supro, tamari, tempeh, teriyaki sauce, textured soy flour (tsf), textured soy protein (tsp), textured vegetable protein (tvp)tofu, yakidofu, yuba (bean curd)

�Req 2 - Nutrition

– Do the following:

1. Using the MyPlate food guide or the current USDA nutrition model, give five examples for EACH of the following food groups, the recommended number of daily servings, and the recommended serving size:
1. Fruits B. Vegetable C. Grains D. Proteins E. Dairy
2. Explain why you should limit your intake of oils and sugars.
2. Determine your daily level of activity and your caloric need based on your activity level. Then, based on the MyPlate food guide, discus with your counselor and appropriate meal plan for yourself for one day.
3. Discuss your current eating habits with your counselor and what you can do to eat healthier, based on the MyPlate food guide.
4. Discuss the following food label terms: calorie, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugar, protein. Explain how to calculate total carbohydrates and nutritional values for two servings, based on the serving size specified on the label.

Nutrition�MyPlate

MyPlate was created by U.S. Department of Agriculture to help inform the public of the types of foods people should eat as well as quantity for a healthy life. It emphasizes fruits; vegetables, whole grains, low fat dairy products, lean meats, poultry, fish, beans, eggs and nuts.

Official Food Groups

Recommended Number of Food Guide�Servings per Day

Nutrition�I’m Confused

What grains should I eat? Whole grains are complex carbohydrates. Provide energy and stamina for the body. �Examples are whole wheat bread, oatmeal, brown rice. Good source of fiber, iron and many B vitamins. These grains take the body longer to process. Good hiking food. Refined grains are milled and processed. All of the bran, many vitamins and nutrients are removed. They are enriched with vitamins, but not the bran. Examples are noodles, rice, pasta, macaroni, white.

Veggies? Really? And I have to eat different colors? Fresh is best, then frozen and canned last. Greens: broccoli, collard greens, turnip, leafy lettuce. Orange; acorn squash, butternut squash, pumpkin. Dried beans/peas: black eyed peas, garbanzo, lentils, navy bean, soybeans etc. Other vegetables artichokes, asparagus, beets, brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, okra and radish. �Starchy : sweet corn, green peas, lima beans, potatoes. While delicious (except for lima beans) these vegetables have not real nutritional value, and do not count as your daily serving of vegetables. (And corn is bad news for diabetics!)

Nutrition�I’m Confused

(cont.)

Okay, fruit is natures candy! What can I eat? Fruits can be fresh, frozen, canned or dried. Great substitutes for sugary sweets. But remember they do have natural sugars, so if you have a glucose problem be careful. Berries: blueberries, raspberries, strawberries. Citrus: oranges, grapefruit, tangerines, pineapple. Melons: cantaloupe, honeydew. Pitted: apricots, avocado, cherries, mangoes, prune. Others: apples, banana, grapes, kiwi fruit, pears.

What about meat? This group is made up of all meats, fish, poultry, peas, eggs, nuts and seeds. These products supply most of your protein to keep bones and muscles strong. It also provides energy. Utilize lean cuts of meat and poultry. Some meats are extremely fattening (but delicious!) Like bacon, sausage, hotdogs, processed meats. These should be used sparingly.

Nutrition�Determining Your Needs

It is important to know what your caloric needs are, this is based on activity level.

Not Active—Not much ENERGY OUT. Does only light activity needed for daily life. For instance, cooking or walking to the mailbox.

Somewhat Active—Some ENERGY OUT. Does physical activity equal to walking quickly for 1 ½ to 3 miles (about 30–40 minutes) each day. Plus, does light activity needed for daily life.

Very Active—A lot of ENERGY OUT. Does physical activity equal to walking quickly for more than 3 miles each day (more than 40 minutes). Plus, does light activity needed for daily life.

Nutrition�Determining Your Needs

(cont.)

An average 12 year old who exercises 30-60 minutes a day should consume about 2,200 calories a day that includes

7 ounces of grains, 3 cups vegetables, 2 cups of fruit, 3 cups of milk and 6 ounces from the meat, fish , poultry, nuts and beans grouping.

Nutrition�Food Label Terms

Calorie – A calorie is a unit of energy that measures how much energy a food provides to the body. The number of calories that's listed on the food label indicates how many calories are in one serving.

Fat – Eating too much fat can lead to obesity and related health problems, but our bodies do need some fat every day. Fats are an important source of energy — they contain twice as much energy per gram as carbohydrate or protein. Fats provide insulation and cushioning for the skin, bones, and internal organs. Fat also carries and helps store certain vitamins (A, D, E, and K).

Saturated fat – Saturated fats and trans fats are often called "bad fats" because they raise cholesterol and increase a person's risk for developing heart disease. Both saturated and trans fats are solid at room temperature.

Trans Fat – Trans fats are created when liquid fats such as vegetable oil are hydrogenated into more solid fats, such as margarine and shortening. Trans fats are linked with high LDL cholesterol (the bad kind), which can increase your risk of heart disease. Keep intake of trans fats as low as possible.

Nutrition�Food Label Terms

(cont.)

Cholesterol – Cholesterol is important in producing vitamin D, some hormones, and in building many other important substances in the body. Cholesterol can become a problem if the amount in the blood is too high, though, which can increase the risk of developing atherosclerosis, a blockage and hardening of arteries that can lead to a heart attack or stroke.

Sodium – Sodium, a component of salt, is listed on the nutrition facts label in milligrams. small amounts of sodium are necessary for keeping proper body fluid balance, but too much can contribute to high blood pressure. almost all foods naturally contain small amounts of sodium but many processed foods contain greater amounts.

Nutrition�Food Label Terms

Carbohydrate – A sugar or starch such as pasta, bread, fruits. Vegetables, beans, or dairy that the body uses as its main energy source. Carbs are the most abundant source of calories.

Dietary Fiber – Dietary fiber has no calories and is a necessary part of a healthy diet. High-fiber diets promote bowel regularity, may help reduce the risk of colon cancer, and can help reduce �cholesterol levels.

Sugar – Sugars are found in most foods. Fruits naturally contain simple sugars but also contain fiber, water, and vitamins, which make them a healthy choice. Snack foods, candy, and soda, on the other hand, often have large amounts of added sugars. Although carbohydrates have just 4 calories per gram, the high sugar content in soft drinks and snack foods means the calories can add up quickly, and these "empty calories" usually contain few other nutrients

Protein – Most of the body — including muscles, skin, and the immune system — is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. Foods �high in protein include eggs, meat, poultry, fish, milk, cheese, yogurt, nuts, soybeans, and dried beans.

Nutrition�Calculating Nutritional Values

Your turn!

Calculate the total carbohydrates and nutritional values for two servings….

Req 3 - Cooking Basics

– Do the following:

a) Discuss EACH of the following cooking methods. For each one, describe the equipment needed, how temperature control is maintained, and name at least one food that can be cooked using that method baking, boiling, broiling, pan frying, simmering, steaming, microwaving, grilling, coil cooking, and use of a Dutch oven.

b) Discuss the benefits of using a camp stove on an outing vs. a charcoal or wood fire

c) Describe for your counselor how to manage your time when preparing a meal, so components for each course are ready to serve at the correct time.

Cooking Basics�Cooking Methods

Baking uses dry heat from an oven to cook food, either covered or uncovered. It works for almost any type of food. However, baking too long or at too high a temperature can dry food out.

Boiling means cooking food in a hot liquid where bubbles rise and break on the surface. A strong, steady boil is called a rolling boil. It's commonly used for pasta, rice, and vegetables. You need water, a pot, and heat. Boiling can reduce nutrients and flavor in some foods. Be careful—boiling starchy foods can cause the pot to overflow.

Broiling cooks food with direct heat from above. The food sits a set distance below the heat source. It's good for thin meats, toasting bread, or melting and browning toppings. Be sure to place the food at the right distance to avoid burning.

Cooking Basics�Cooking Methods

Pan Frying uses a small amount of oil to cook food in a pan. Sometimes, like with bacon, no extra oil is needed. The oil helps transfer heat to the food. You need to flip the food to cook both sides evenly. Pan frying works well for most meats and some vegetables. However, baking is usually a healthier and safer choice.

Simmering means cooking food in a liquid that’s just below boiling. You’ll see small bubbles rising slowly. It’s commonly used for sauces and some pasta dishes. Usually, the liquid is brought to a boil first, then the heat is lowered to keep it gently simmering.

Steaming cooks food using the steam from boiling water. It’s a healthy way to cook things like rice, vegetables, and some meats. Steaming keeps more flavor and nutrients than boiling. You can steam food on the stove or in a rice cooker, which helps avoid spills and doesn’t need much attention.

Cooking Basics�Cooking Methods

Microwaving�Microwaving uses high-frequency waves to heat food quickly. These waves come from a device called a magnetron. Foods with a lot of water heat up fast because water absorbs the waves well. Fat heats more slowly, so foods with both fat and water might cook unevenly. Microwaving is fast and works for many foods, but it can dry them out.

Grilling�Grilling cooks food with dry heat, usually from below or above. It uses strong, direct heat and is often used for cooking meat quickly. You can grill using a BBQ or a grill pan. Be careful when grilling with an open flame — fat can drip and cause flare-ups that might burn the food. Grilling works well for meat and vegetables.

Foil Cooking�Foil cooking means wrapping food tightly in foil to trap steam. This turns the foil into a small pressure cooker. It's great for cooking vegetables, meat, and potatoes. You can even place foil packets directly in hot coals for outdoor cooking.

Dutch oven – cooking in a cast iron pot with a heavy lid, can be place directly on the heat source. Great for cooking biscuits, casseroles, meat, potatoes, etc.

Cooking Basics�Cooking Methods

How Is Food Cooked?

• Cooking means using heat to change food. It's not just about making food hot — heat also changes the way food looks, feels, and tastes.
• When food is heated, proteins become firmer. For example, the inside of an egg turns solid when boiled, and a well-done steak is tougher than a medium-rare one. Some proteins, like collagen in meat, can break down and become soft when cooked slowly with moisture, like in stews.
• Heat also changes carbohydrates like sugar and starch. Sugar turns brown when it gets hot, like when bread forms a crust in the oven. Starches soak up water and grow bigger — this happens when you boil pasta or rice.
• Fats, such as butter and oil, melt when heated and can start to smoke if they get too hot. In fruits and vegetables, heat softens the fibers, which is why a cooked carrot is softer than a raw one. Cooking can also change the color of food.
• Other changes happen too. Some nutrients, like vitamins, can be lost during cooking — especially when boiling, as they can go into the water or steam. Flavors can escape this way too. The smell of food cooking is actually some of the flavor leaving the food and going into the air.

Cooking Basics�Cooking Methods

• Conduction is when heat moves from something hot to something cooler by direct contact. For example, a pot gets hot from the stove, and then the heat moves from the pot to the water inside. How well heat transfers depends on the materials being used.
• Convection moves heat through liquids or gases by motion. For example, boiling water or steam spreads heat through movement. Stirring a pot of soup also spreads the heat, helping everything cook evenly.
• Reminder:�No matter how you cook, always be careful!

Even experienced chefs make mistakes sometimes.

Cooking Basics�Camp Stove vs. Charcoal vs. Wood Fire

Propane burns cleanly and gives off a strong, steady flame. It works well in high places and in very cold weather. However, propane stoves are usually too heavy for backpacking because the fuel cans must be made from thick, heavy steel.

Flavor�Charcoal cooking adds a natural, smoky taste that makes food more flavorful.

Cooking with wood takes more time than using gas or charcoal. It's best to cook over hot glowing embers, not open flames, which can burn your food. Making those embers takes a lot of time and wood.

Backpack camping over Butane

Cooking Basics�Time Management

Timing Your Cooking�The mashed potatoes are ready, the rolls are almost burning, but the turkey is still cold! How do you make sure everything is done at the same time?

The best way is to follow a schedule. Make a list of each dish and how long it takes to prepare. Start with the dish that takes the longest, then plan the rest in order.

Don’t forget to include prep steps like trimming meat, preheating the oven, or mixing spices. Also, check that you have all your ingredients before you start — nothing’s worse than needing to run to the store in the middle of cooking!

Example – Meal Plan: Roast, Carrots & Onions, Green Bean Casserole, Mashed Potatoes, Rolls, Gravy, Rice Pudding

1:00 – Preheat oven.

1:20 – Crush 4 garlic cloves. Remove roast from fridge, trim, wash, and rub with garlic. Place in pan with 1 cup water and quartered onion. Cover and bake at 350°F for 2 hours, 40 minutes.

2:30 – Cook 1 cup rice in 2 cups water. Once done, add sugar, cornstarch, and milk. Cook on low, uncovered, until pudding thickens. Remove from heat, pour into serving dishes, and refrigerate.

3:15 – Set the table, prepare trivets for hot dishes, and place empty serving dishes.

Etc., Etc., Etc.

5:00 – EAT!

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Req 4 - Cooking at Home

– After Class work and Homework

– do the following:

Using the MyPlate food guide or the current USDA nutrition model, plan menus for three full days of meals (three breakfasts, three lunches, and three dinners) plus one dessert. Your menu should include enough to feed yourself and at least one adult, keeping in mind any special needs (such as food allergies) and how you kept your foods safe and free from cross-contamination. List the equipment and utensils needed to prepare and serve these meals. Then do the following:

a) Create a shopping list for your meals showing the amount of food needed to prepare and serve each meal, and the cost for each meal.

b) Share and discuss your meal plan and shopping list with your counselor.

c) Using at least five of the 10 cooking methods from requirement 3, prepare and serve yourself and at least one adult (parent, family member, guardian, or other responsible adult) one breakfast, one lunch, one dinner, and one dessert from the meals you planned.

Req 4 - Cooking at Home

(cont.)

d) Time our cooking to have each meal ready to serve at the proper time. Have an adult verify the preparation of the meal to your counselor.

e) After each meal, ask a person you served to evaluate the meal on presentation and taste, then evaluate your own meal. Discuss what you learned with your counselor, including any adjustments, that could have improved or enhanced your meals. Tell how planning and preparation help ensure a successful meal.

Req 5 - Camp cooking

– do the following:

a) Using the MyPlate food guide or the current USDA nutrition model, plan five meals for your patrol for a camping trip. Your menus should include enough to feed for each person, keeping in mind any special needs (such as food allergies) and how you keep your foods safe and free from cross-contamination. List the equipment and utensils needed to prepare and serve these meals. Then do the following:

b) Create a shopping list for your meals showing the amount of food needed to prepare and serve each meal, and the cost for each meal.

c) Share and discuss your meal plan and shopping list with your counselor.

d) In the outdoors, using your menu plans for this requirement, cook two of the five meals you planned using either a lightweight stove or a low-impact fire. Use a different cooking method from requirement 3 for each meal. You must also cook a third meal using either a dutch oven OR a foil pack OR kabobs. Serve all of these meals to your patrol.

Req 5 - Camp cooking

(cont.)

e) In the outdoors, prepare a dessert or snack and serve it it to your patrol.

f) After each meal, have those you served evaluate the meal on presentation and taste, then evaluate your own meal. Discuss what you learned with your counselor, including any adjustments, that could have improved or enhanced your meals. Tell how planning and preparation help ensure a successful meal.

g) Explain to your counselor how you cleaned the equipment, utensils, and the cooking site thoroughly after each meal. Explain how you proper disposed of dishwater and all garbage.

h) Discuss how you followed the outdoor code and no-trace principles when preparing your meals.

Req 6 - Trail & backpacking meals

– do the following:

a) Using the myplate food guide or the current USDA nutrition model, plan a menu for trail hiking or backpacking that includes one breakfast, one lunch, one dinner, and one snack. These meals must not require refrigeration and are to be consumed by three to five people (including you). Be sure to keep in mind any special needs (such as food allergies) and how you keep your foods safe and free from cross-contamination. List the equipment and utensils needed to prepare and serve these meals. Then do the following:

b) Create a shopping list for your meals showing the amount of food needed to prepare and serve each meal, and the cost for each meal.

c) Share and discuss your meal plan and shopping list with your counselor. Your plan must include how to repackage foods for your hike or backpacking trip to eliminate as much bulk, weight, and garbage as possible.

Req 6 - Trail & backpacking meals

(cont.)

d) While on a trail hike or backpacking trip, prepare and serve two meals and a snack from the menu planned for this requirement. At least one of those meals must be cooked over a fire, or approved trail stove (with proper supervision).

e) After each meal, have those you served evaluate the meal on presentation and taste, then evaluate your own meal. Discuss what you learned with your counselor, including any adjustments, that could have improved or enhanced your meals. Tell how planning and preparation help ensure successful trail hiking or backpacking meals.

f) Discuss how you followed the outdoor code and no-trace principles during your outing. Explain to your counselor how you cleaned the equipment, utensils, and the cooking site after each meal. Explain how you proper disposed of dishwater and packed out all garbage.

Req 7 - Food Related Careers

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Find out about 3 career opportunities in cooking.

Select one and find out the education, training, and experience required for this profession.

Discuss with your counselor, and explain why this profession might interest you.

Food Related Careers�You Can Make Money!

Top Career / Expectations:

Restaurant Chef�College Culinary Degree – Recommended

• Restaurant chefs can earn between $30,000 and $100,000 annually, depending on their experience, location, the type of restaurant, and their role in the kitchen.
• Entry-level chefs or those in smaller, less prestigious restaurants typically earn around $30,000 to $40,000.
• Experienced chefs working in higher-end or popular restaurants usually make $50,000 to $75,000.
• Executive chefs at upscale restaurants or managing larger teams can earn $80,000 to $100,000 or more, particularly in major cities.
• Additional earnings may come from bonuses, tips, and benefits.

Top Career / Expectations:

Personal Chef: $25k - $72k�College Culinary Degree – Recommended

• Personal chefs focus on working closely with individual clients or households, preparing meals tailored to their tastes and dietary needs. Unlike restaurant chefs, personal chefs build long-term relationships with clients, selecting ingredients and creating customized menus. They might cook a single meal at a time or prepare multiple meals for clients to enjoy throughout the week. Some personal chefs also cater small events or parties at clients' homes or venues.
• Personal chefs typically work alone or with a small team, and many are self-employed. They are most commonly found in larger cities like New York or Los Angeles.

Top Career / Expectations:

Food Service or Restaurant Manager: $49k - $90k�College Culinary Management Program – Recommended

• A career in food service or restaurant management might be for you if you're interested in running your own restaurant or overseeing both the front and back of the house. In this role, you’re responsible for the entire dining experience, including hiring staff, managing kitchen operations, and ensuring excellent service and ambiance.
• Food service managers can also work in a variety of other settings, such as hotels, school cafeterias, hospitals, entertainment venues, and any place that serves food.
• To succeed in this field, you'll need a strong understanding of business operations and management. You can gain this knowledge through Culinary Management or Hospitality Food & Beverage Management programs.

Top Career / Expectations:

Caterer $26k-$90k

College Culinary Degree/Business - Recommended

• If you become a caterer, don’t expect to be bored--you’ll get to cook a wide variety of foods in diverse settings for all sorts of clients. You’ll prepare food for large events like fundraisers, weddings, and other celebrations, often working on the weekends and evenings.
• Your work will include meal planning, food preparation, and organizing and overseeing dining set up, presentation, and service. As with all cooking roles, you’ll need to consider your clients’ dietary preferences and needs and meet all food safety requirements. To succeed in catering, customer service and business management skills are key.

Top Career / Expectations:

Personal Chef $28k-$40k

College Baking & Pastry program - recommended

• In this career path, you’ll combine your creativity with an eye for detail to supply delicious baked goods and pastries for a restaurant, local bakery, or grocery store. Your day-to-day work might include buying supplies, overseeing other staff, and making and decorating beautiful pastries and desserts. To prepare for a baking and pastry career, consider taking a specialized Baking & Pastry program rather than a general Culinary Arts program .

References

• WHFoods.com
• Provides ‘healthiest’ foods list
• Click on specific food
• See Nutrition chart and Health benefits, Cooking tips, Food ratings

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• Nutritiondata.self.com
• Click on Search – “All Food Catagories”
• Click on “Food Name”
• See data for glycemic load & inflamation factor

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• Kitchenchatters.com/food-dehydrator-reviews/
• See cost and comments for top dehydrators

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Tater Tot Taco Casserole - Recipe

lb Ground Beef�½ Spanish onion diced�½ cup Dry Taco Mix (2 packages)�1 cup Water�1 can Pinto Beans, drained�1 can Corn�1 can Nacho Cheese Soup�1 can Cream of Mushroom Soup�2 lb Frozen Tater Tots�1 cup Mexican Cheese Blend

Heat dutch oven over coals to about 375 degrees for Frying.��Brown beef in dutch oven. Make a hole in center of ground beef and sauté onions in hole area. Once onions are translucent, mix meet and onions together and add taco mix, water, and liquid from can of corn.

Reduce the heat to about 225 degrees. (coals may have already reduced temp, remove some if necessary)

Simmer for about 5 minutes, stirring occasionally until liquid reduces.

Mix Beans with beef mixture.

Spread corn over beef mixture and spread soups over corn.

Place tater tots in one even layer on top, filling all open spaces. Don't use all the tater tots if they won't fit.

Cover with lid, and move some of the heat to lid to Bake at about 350 degrees for about 50 minutes. Move all the coals to the lid and cook for 15 minutes longer, to crisp the tots.

My Nutrition Counts /Cost / Shopping

Cooking Supplies & Consumables

• Dutch Oven and Table
• Coal Chimney Starter
• Charcoal
• Newspaper
• Lighter
• Serving/Mixing Spoon
• Cast Iron Cleaning mesh
• Hot Mit Glove and Lid Lifter
• Fire Extinguisher or Bucket of Water

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• Paper towels
• Plates
• Forks
• Cups
• Trash Bag

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BSA Shalimar, FL�Troop 529 & 5529