Cooking Merit Badge

Requirements: Foundational Principles1. Safety

a) Managing hazardsb) First aidc) Food management and cross

contaminationd) Food-related illnessese) Food allergies, intolerance, diseases

2. Nutritiona) MyPlate nutrition modelb) Sugars and oilsc) Activity level and caloriesd) Your eating habits

3. Understanding what’s in fooda) Important termsb) Reading labels for ingredients,

allergens

4. Cooking methodsa) Methods and equipmentb) Stove vs. firec) Cooking in the outdoors

Requirements: Planning and Doing• Follow this pattern …

a) Create plana) Quantities, shopping list, budget, methods,

equipment, timing

b) Cook and eat!c) Evaluate presentation, tasted) Discuss food management safety,

scenario specifics

• … For …5. 3 days of meals for you + adult6. Patrol outdoor camping trip

menu (5 meals, 1 dessert)7. Patrol trail trip menu for 1 day

8. Learn about 3 careers in cooking

SafetyRequirement 1

All I’m Doing Is Cooking. What Could Possibly Go Wrong?

• Fire, burns, scalds• Sharps & pointy things• Slips & falls• Mechanical• Spreading illness• Allergies & food

intolerance

Hazard: a situation that poses a level of threat to life, health,

property, or environment.

You are more likely to hurt or be hurt by someone else than you are to hurt yourself.

Top 10 Kitchen Hazards*1.Playing with fire2.Contact burns3.Food burns4.Spills lead to

spills5.Watch your step

6. Clutter hurts7.Knives8.Feel the burn: hot

peppers9.Death to

pathogens10.Beware the

bagel!* http://

www.mnn.com/family/protection-safety/stories/10-kitchen-dangers-and-how-to-avoid-them

Tips for Fires, Burns, Scalds• Tips

– Focus– Stay near cooking– Keep cook surfaces,

objects stable– Call for help– Be mindful of others– Clean along the way

• First aid– Remove from heat– Cool*– Cover*– Get medical help

* 3rd degree burns require special

procedures

Knife Safety Tips• Focus• Use a cutting board

– Not your hand!

• Use sharp knives• Use the right knife

for the job• Keep handles clean• Clean & store

knives properly ASAP

Spreading Illness• Salmonella (bacteria): diarrhea, fever, and cramps; lasts 4 – 7 days; starts 12 – 72

hours; poultry, eggs, fish, unpasteurized dairy• Staphylococcal aureus (bacteria): produce toxins; nausea, vomiting, cramps,

diarrhea; lasts 1 – 4 days; starts ~0.5 – 6 hours; human hands, nose• Escherichia coli (bacteria): severe diarrhea, cramping, nausea, vomiting; lasts 5 –

10 days; starts 1 – 7 days; meat, vegetables, fruit, unpasteurized dairy• Clostridium botulinum (bacteria): produces toxins that can result in paralysis

(starting at the head and moving down), death; lasts 1 – 10 days .. years; starts 12 – 72 hours;

• Campylobacter jejuni (bacteria): diarrhea, cramps, fever, vomiting; lasts 2 – 10 days; starts 2 – 5 days; poultry, unpasteurized milk, contaminated water; most common form of food poisoning, usually not in groups

• Hepatitis (virus): diarrhea, dark urine, jaundice, fever, headache, nausea, liver failure; lasts 0.5 – 3 months; starts 15 – 50 days; shellfish, contaminated water, raw produce, food handler

• Listeria monocytogenes: fever, stiff neck, confusion, weakness, vomiting, diarrhea; lasts 1 – 4 weeks; starts 3 – 70 days; soil, water, some animals, poultry, raw milk, meats (from processing plants: esp. deli, hotdogs); grows in refrigerator

• Cryptosporidium (parasite): severe watery diarrhea, cramping, fatigue, fever, nausea; lasts 1 – 2 weeks; starts 2 – 10 days; mammal intestines and feces, or contaminated water

• Norovirus (family of viruses): inflammation of stomach and intestines, severe vomiting, diarrhea, cramping, fever; lasts 2 – 5 days; starts hours – days; highly contagious before symptoms begin through contact (skin, clothing, or other common surfaces), cross-contamination through food, aerosolized vomit

Prevention:• Wash hands• Cook food• No cross-contamination• Immunization• Good food management• Know where your food comes

from

Allergies & Food Intolerance• Allergies: immune

system (over-)reacts• Food intolerance:

cannot digest components

• Common severe food allergies: nuts, eggs, dairy, shellfish

• Common food intolerance: gluten (celiac disease), lactose

• Prevention– Avoidance– Meticulous food

management

• First aid– Remove threat– Manage symptoms

– Allergy medication (antihistamines, Benadryl)

– Epinephrine– Call 911 -> Get to ER!

Anaphylaxis

Shelly LeGere “has made it her mission to equip first responder emergency vehicles, schools and as many other public settings as possible with epinephrine auto-injectors, such as the best-known brand, EpiPens. If administered within minutes, they can successfully treat severe allergic reactions — and save lives.” -- Chicago Tribune, 12/26/15

• Life-threatening condition• Sudden onset and relapse

of severe conditions• Epinephrine counteracts

symptoms of anaphylaxis• Emergency medical help

is critical

Discussion• What hazards are possible? • How would you prevent these hazards? First aid?• How do you manage: meat, fish, eggs, dairy, fresh

vegetables? Why?• What can you do to prevent food-related illnesses?• What should you do about food allergies and

intolerance?

NutritionRequirement 2

“Let food be your medicine, and medicine be your food”

~ Hippocrates

What/When/Why do you eat what you eat?Common Themes

• Availability• Cravings• Taste• Easiest• Cost

Better Themes

• Hunger• Nutrition• Balance• In season• Colorful• Local

What the Lord has said about food and diet?• The Word of Wisdom

– Don’t’s • Strong drinks – Alcoholic drinks• Hot drinks – Tea and coffee• Tobacco• Narcotics – addictive substances

– Do’s• Grain, fruits, vegetables, herbs are

primary source of nourishment• Meat is to be used sparingly

– Blessings• Health, strength, endurance• Wisdom• Knowledge• Destroying angel show pass by and

not slay

• D&C 59: 17 – 2017.Yea, and the herb, and the good things

which come of the earth, whether for food or for raiment, or for houses, or for barns, or for orchards, or for gardens, or for vineyards;

18.Yea, all things which come of the earth, in the season thereof, are made for the benefit and the use of man, both to please the eye and to gladden the heart;

19.Yea, for food and for raiment, for taste and for smell, to strengthen the body and to enliven the soul.

20.And it pleaseth God that he hath given all these things unto man; for unto this end were they made to be used, with judgment, not to excess, neither by extortion.

Word of Wisdom: D&C 89: 10 -2110.And again, verily I say unto you, all

wholesome herbs God hath ordained for the constitution, nature, and use of man—

11.Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.

12.Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;

13.And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.

14.All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;

15.And these hath God made for the use of man only in times of famine and excess of hunger.

16.All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground—

17.Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.

18.And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;

19.And shall find wisdom and great treasures of knowledge, even hidden treasures;

20.And shall run and not be weary, and shall walk and not faint.

21.And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen.

MyPlate Good Guide by USDA• Tips for teen guys

1. Get over the idea of magic foods. Eat whole, raw foods. You need lots of protein.

2. Always hungry? Choose whole grains, proteins, fruits & veggies.

3. Drink lots of water. It’s easy to confuse thirst for hunger. Skip sodas. Use juices sparingly.

4. Make a list of favorite nutritious foods5. Start cooking often. Learn not to snack.6. Skip foods that add unwanted pounds7. Learn how much food you really need8. Check nutrition facts labels9. Strengthen your muscles and learn to

have fun being active10. Fill your plate like MyPlate

Naturopathic Food Guide • Let your food be your

medicine• Let your medicine be

your food• Focus on

– Fresh– Whole– Raw– Variety

What’s in food• Calories = Energy

– Carbohydrates (sugars, starches)

– Fats– Proteins

• Nutrition = the things you need for your body to work right and be healthy– Building blocks (protein, fats)– Vitamins & Minerals– Phytonutrients (from plants)– Fiber

• You need food to…– Move, think– Grow, build, regenerate

body • Muscle, bones, organs, brain,

blood, teeth, hair, etc.– Body functions to work

• Enzymes• Hormones• Metabolism • Immune

system

• Thinking, memory

• Mood• Mental health• Sleep

• Sight• Cleansing• Healing

How many calories do I need?Lifestyle Calories for boys 12- 13

(14 - 18)SedentaryLight activity

1800 – 2000 (2000 - 2400)

Moderately Active Walk 1.5 – 3 miles a day

2000 – 2200 (2400 – 2800)

ActiveWalk or run 3+ miles a day

2400 – 2600 (2800 – 3200)

AthletesLong, intense workouts

2000 – 5000, depending on the sport, activity level, duration

What happens if I get …? … too many calories• From carbs and fat: store

as fat (~3500 cal/lb)• From proteins: ammonia

will build up (toxic)• Key long-term problems

– Obesity … other problems– Diabetes … other problems– Liver failure

… too few calories• Body takes energy out of storage

– Fat– Muscle– Blood

• Key long-term problems– Feast-or-famine syndrome– Body functions begin to shutdown– Mental health challenges

How do I get enough nutrients?• Word of Wisdom diet• Lots of fruits, vegetables, and herbs in the season thereof; whole grains• Colorful fruits and vegetables advertise vitamins and minerals

– Dark green – chlorophyll often means an abundance of minerals like iron, potassium, calcium, magnesium; vitamin K, folate

– Blue/Purple – flavonoids (anti-{allergic, inflammatory, oxidant, microbial, cancer, diarrheal); good for cardiovascular and nervous systems

• Berries, eggplant, stone fruits (esp. plums), pomegranates, citrus, apples, sweet potatoes, strawberries,

– Yellow/Orange/Red – beta-carotene (body makes this into Vitamin A for skin, mucus membranes, immune system, eye sight); antioxidant

• Carrots, apricots, asparagus, grapefruit, dandelion, herbs, peppers, pumpkin– Red/Pink – lycopene (anti-oxidant, slows aging

• Tomatoes, watermelon, carrots, papaya, grapefruit – Off-white – sulfur-containing (antimicrobial, anti-inflammatory, keeps pests

away)• Garlic, onions

Discussion• Describe what you’ve eaten today or yesterday.

Does it follow the Word of Wisdom? MyPlate guidelines?

• Is your caloric intake a good fit for your activity level?

• Describe the long-term consequences of your current eating habits.

• Describe a balanced meal plan for a day.• How can you improve your diet? Do you want to?

Why?

Understanding what’s in foodRequirement 3

• Calories – total energy per serving• Fat: (<70 g) Source of energy, some essential building materials

(e.g., for the brain)– Unsaturated fat: from plants and fish– Saturated fat: from animals, dairy– Trans fat: from factories – they melt and feel nice in the mouth, but they

contribute to heart problems. Avoid “hydrogenated oils”. • Cholesterol: (200 – 300 mg). Increases plaque, possibly clogging

blood vessels. But, needed for hormones. Favor sources from plants, fish.

• Sodium: (1500 mg =~ ½ tsp) Hardens blood vessels, increases blood pressure. Too much hurts bones and kidneys. Improves taste, preservative.

• Carbohydrate: (300 g) Source of energy and roughage. Fiber is good. Sugar is not.

– Dietary fiber: More is better for. Insoluble fiber is good for happy, healthy bowels. Soluble fiber is good for cardiovascular system.

– Sugar: You don’t need sugar to live. The best sugars are natural (i.e., from whole plants) and not stripped of value and then added back in. Avoid high-fructose corn syrup.

• Protein: (50 – 70 g) Source of amino acids, building blocks of life. Source of energy.

Reading a Label for Nutrition Facts

Reading a Label for Ingredients & Allergies

• Ingredients in descending order by volume– Parentheses show sub-components

• Bolded text highlights allergens– “Contains” vs. “Made on shared equipment with”– Allergens can come with many

names: https://www.foodallergy.org/document.doc?id=133

Exercise• How many servings?• How many calories?• Who should not eat this?

Cooking MethodsRequirement 4

Baking• “a method of cooking food that uses prolonged dry

heat, normally in an oven, but also in hot ashes, or on hot stones.” – Wikipedia

Boiling• “Foods suitable for boiling include vegetables, starchy foods such as rice, noodles and

potatoes, eggs, meats, sauces, stocks and soups. As a cooking method it is simple and suitable for large scale cookery. Tough meats or poultry can be given a long, slow cooking and a nutritious stock is produced. Disadvantages include loss of water-soluble vitamins and minerals. Commercially prepared foodstuffs are sometimes packed in polythene sachets and sold as ‘boil-in-the-bag’ products.” -- Wikipedia

Simmering• “foods are cooked in hot liquids kept just below the boiling point of water[1]

(which is 100 °C or 212 °F at average sea level air pressure), but higher than poaching temperature. To keep a pot simmering, one brings it to a boil and then reduces the heat to a point where the formation of bubbles has almost ceased, typically a water temperature of about 94 °C (200 °F) at sea level.” -- Wikipedia

Steaming• “a method of cooking using steam. This is often done with a food steamer, a

kitchen appliance made specifically to cook food with steam, but food can also be steamed in a wok. In the American southwest, steam pits used for cooking have been found dating back about 10,000 years. Steaming is considered a healthy cooking technique that can be used for many kinds of food.” – Wikipedia

Pan Frying• “a form of frying characterized by the use of minimal cooking oil or fat

(compared to shallow frying or deep frying); typically using just enough oil to lubricate the pan. In the case of a greasy food such as bacon, no oil or fats may be needed. As a form of frying, pan frying relies on oil as the heat transfer medium and on correct temperature and time to retain the moisture in the food. Because of the partial coverage, the food must be flipped at least once to cook both sides.” -- Wikipedia

Grilling• “involves dry heat applied to the surface of food,

commonly from above or below.” – Wikipedia

Microwaving• “Rapid heating by passing high frequency waves from a magnetron through the food or liquid to

be heated. Water absorbs the microwaves very well, so food with a high water content cooks more rapidly; fat absorbs the energy more slowly, so foods consisting of mixtures of fat and water cook unevenly. The cooking time is short and microwaves do not cause browning, so the food may not develop flavours associated with longer cooking times.” -- Encyclopedia.com

Other Methods• Poaching … less heat than simmering, at about

160 – 180 F– Good for delicate foods, like eggs, fish, and tender

meats

• Pressure cooking … steaming, but keeping the pressure retained in a tightly engineered dish (a pressure cooker)– 10 – 20 times faster than boiling or steaming! – Keeps more of the nutrients in the food

• Common in eastern & southern Asian cooking, respectively

Discussion• Can you describe each method, the equipment,

and a food that can be cooked with that method?• On a camp outing, what are the pros and cons of

using a camp stove vs. a charcoal or wood fire?• How do the Outdoor Code and No-Trace principles

relate to cooking outdoors?

Planning and DoingRequirements 5 – 7

Planning• Menu

– Target menu– Shopping list, quantities– Budget

• Approach– Cooking method– Equipment needed– Safety considerations– Timing

Make It Good!• Prepare it• Eat It• Evaluate it

– Taste– Presentation

At Home For You + 1 (Parent)• Plan for 2 people

– 9 meals• 3 each of {breakfast, lunch,

dinner}• MyPlate guidelines

– 1 dessert

• Cook 3 meals; clean up– 1 each {breakfast, lunch,

dinner, dessert)• Use 5 of 7 methods

– Evaluate

• Show plan, evaluations

• Examples– Fried eggs, toast, fruit

juice– Grilled hamburger,

steamed corn on the cob, smoothie

– Bread, pasta, marinara sauce with meat balls, salad

– Cheesecake

Patrol Camping Trip or Outdoor Activity• Plan for 3-8 people to eat

– 5 meals + (snack or dessert)– MyPlate guidelines

• Cook 3; clean up*– 2 light-weight stove or low-

impact fire, different methods

– 1 Dutch oven or foil pack or kabobs

• Evaluate taste & presentation

• Examples– Indian curries in

pouches, naan bread, oatmeal

– Scrambled eggs, pancakes, fruit juice

– Steak, potatoes, carrots– Mountain man

breakfast (sausage, hashbrowns, onions, peppers, cheese)

* The actual cooking doesn’t have to be on a camping trip or the same activity. It MUST be outdoors.

Patrol Trail Trip*• Plan for 3-5 people to eat

on the trail*– 3 meals + snack– MyPlate guidelines– No refrigeration– Minimize bulk, weight,

trash

• Cook 2 + snack; clean up• Evaluate taste &

presentation

• Examples– Oatmeal/granola with

dried fruit– Grits– Fruity couscous– MREs– Indian curries– Rice-a-roni– Pasta– Biscuits– Soup bowls

* The actual cooking MUST be on a trail. It doesn’t have to be an overnighter.

CareersRequirement 8

Chef in a 5-Star Hotel• What they do: Oversee the daily food preparation.

They direct kitchen staff and handle any food-related concerns. They develop innovative recipes.

• Salary: $92,000• Education: certificate in culinary arts (½ – 2 years)• Experience: 10,000 hours (or more) of innovative

chef work

Sushi or Hibachi Chef• What they do: make sushi!

– Sushi Chef: make sushi rice, prepare various forms (sushi, sashimi, nigiri, futomaki, rolls, etc.), sauces, knives– Hibachi Chef: cook and perform

• Education: certificate from a sushi or hibachi chef academy. Used to be available only in Japan, but now there are some in the US. 3 – 12 months.

• Salary– Sushi: $30,000 – 90,000– Hibachi: $45,000 - $150,000

Dietician• What they do: help people eat better and feel

better.• Education: Bachelors or masters degree in

nutrition or food science• Experience: know how to cook, enjoying food and

knowing how to share that love• Key skills: creativity, determination,

communication• Salary: $40,000 - $60,000+

Baker• What they do: mix ingredients and bake breads,

pastries, and other baked goods• Education: High school or associates degree,

culinary certificate is helpful; on-the-job training• Experience: baking, following recipes, (in

factories) operate machinery• Salary: $20,000 - $30,000+

Taste Tester• What they do: taste foods and report on the experience

to support recipe development• Education: high school diploma• Experience: none• Skills: no food allergies; willing to eat anything (pet

food?); able to correctly identify tastes, aromas; able to articulate experience

• Salary: $15/hr part time - $30,000 year for human food– $34,000 - $117,000 for pet food taster