MADRONA MIDDLE SCHOOL COOKBOOK ~HEALTHY FOOD IDEAS FEATURING IMPORTANT VITAMINS AND

MINERALS CREATED BY MADRONA MS STUDENTS

Your task is to create a one-page, vertically oriented recipe saved as a .doc(x) or pdf. The recipe should

features a food source rich in your vitamin/mineral. All recipes will become part of complete cookbook created by the entire middle

school. The book will be available for online printing.

The Recipe Page must include the following: Name/title of recipe Subheading that identifies or explains the vitamin(s) and/or mineral(s) in your

recipe (highlighted, or in color) Border around the page (for aesthetic appeal) Minimum of 3 ingredients and complete preparation instructions Original picture of your food dish (preparation process, finished product or both) one-page, vertical orientation saved as a .doc(x) or pdf

The idea behind the cookbook is to entice people visually (with appealing photos, color, layout and design and easy to follow instructions) and informatively of menu choices rich in particular vitamins and minerals.

Important: Unless your recipe is your own original creation, you must cite your source. Even if your recipe is an adaption of another recipe you must cite your source and indicate that modifications/substitutions have been made. You may NOT use any photographs unless they are your own. If you are unable to take a photo, you may draw a picture and add it to the document.

Due Date: December 12th (December 13th for 2nd period)

Electronic files only! Turn-in to the Health and Fitness digital locker” Inbox”

Witjuti skewers *1

14.7 g protein .67 mg Thiamin 5 mg Vitamin C

223 mg Potassium

Witjuti

skewers *1

Clam Chowder By: Lena Miyagi

• 3 (6.5 ounce) cans minced clams • 1 cup minced onion • 1 cup diced carrots • 3/4 cup butter • 3/4 cup all-purpose flour • 1 quart half-and-half cream • 2 tablespoons red wine • 11/2 teaspoons of salt • ground black pepper to taste • 2 cups cubed potatoes

1. Drain juice from clams into a large skillet over the onions, potatoes and carrots. Add water to cover, and cook over medium heat until tender.

2. Meanwhile, in a large, heavy saucepan, melt the butter over medium heat. Whisk in flour until smooth. Whisk in cream and stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil.

3. Stir in clams just before serving. If they cook too much they get tough. When clams are heated through, stir in vinegar, and season with salt and pepper.

Chicken n Dumpling Recipe: Eryn Murphy 7 pieces Boneless of chicken Breast 1 cup of chicken broth 3 cans cream of mushroom 2 cans cream of chicken 1 can Biscuits

Mix it up except biscuits, turn it on high for 5 hours.......Cook chicken thoroughly, next cut chicken into pieces and biscuits. Then stir it, heat up for 30 minutes. Last to Serve!

Pumpkin Dessert

(300% or 80% as beta-carotene Vitamin A in this recipe)

½ cup of brown sugar 15 ounce can of pumpkin

3 tbls. of flour 1 can of evaporated milk

½ tsp. of salt 2 eggs

2 ¼ tsp. pumpkin pie spice

Bake in the oven at 450 degrees for 15 minutes; 325 degrees for 25 minutes.

Cheyenna Clearbrook

Smoothie Tropical fruit

Ingredients:

2 oranges

2 apples

1 pineapple

Yogurt vanilla bean

Vanilla extract

How to make a Tropical fruit smoothie

First things to do, get blender and add 2 oranges, 1 pineapple and 2 apples in blender. Second things, add 1 to 5 ice cubes then add yogurt vanilla bean and vanilla extract. Third things, Mix together and Enjoy it. Serve about 5 or 6 per cups.

Vitamin: Riboflavin ( B2 )

Riboflavin helps with your hair and nails to be healthy. Also the body to convert food into a form that the body can use. And used in conjunction with iron therapy improves anemia.

2.1 g protein

5mg Vitamin B2

Cheyenna Clearbrook

The gastrocnemius muscle is a muscle located on the back of the lower leg, being one of the two major muscles that make up the calf. The other major calf muscle, the soleus muscle, is a flat muscle that lies underneath the gastrocnemius. Both the gastrocnemius and the soleus run the entire length of the lower leg, connecting behind the knee and at the heel. A third muscle, the plantaris muscle, extends 2.8 to 3.9 inches down from the knee and lies between the gastrocnemius and the soleus. The gastrocnemius branches at the top behind the knee, the two branches being known as the medial and lateral heads. The flexing of the muscle during walking and bending of the knee pulls on the femur, pulling it toward the tibia in the lower leg and causing the knee to bend. Both the gastrocnemius muscle and the soleus join to the Achilles tendon, the strongest and thickest tendon in the human body. The tendon starts approximately 5.9 inches above the heel, running down the center of the leg to connect to the heel below the ankle.

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Gastrocnemius muscle

Lateral aspect of right leg.

Gray's subject #129 482

Origin superior to articular surfaces of lateral

condyle of femur and medial condyle of

femur

Insertion tendo calcaneus (achilles tendon) into

mid-posteior calcaneus

Artery sural arteries

Nerve tibial nerve from the sciatic, specifically,

nerve roots S1–S2

Actions plantar flexes foot, flexes knee

Antagonist Tibialis anterior muscle

In humans, the gastrocnemius (pronounced /ˌɡæstrɒkˈniːmiəs/ or /ˌɡæstrəˈniːmiəs/) muscle, meaning 'stomach of leg' (modern Latin, from Greek γαστήρ (gaster) ‘stomach’ and knēmē ‘leg’, referring to the bulging shape of the calf), is a very powerful superficial pennate muscle that is in the back part of the lower leg. It runs from its two heads just above the knee to the heel, and is involved in standing, walking, running and jumping. Along with the soleus muscle it forms the calf muscle. Its function is plantar flexing the foot at the ankle joint and flexing the leg at the knee joint. In a 1967 EMG study, Herman and Bragin concluded that its most important role was plantar flexing in large contractions and in rapid development of tension.

The gastrocnemius is located with the soleus in the posterior (back) compartment of the leg. The lateral head originates from the lateral condyle of the femur, while the medial head originates from the medial condyle of the femur. Its other end forms a common tendon with the soleus muscle; this tendon is known as the calcaneal tendon or Achilles Tendon and inserts onto the posterior surface of the calcaneus, or mountain bone.

Deep to the gastrocnemius (farther from the skin) is the soleus muscle. Some anatomists consider both to be a single muscle, the triceps surae. The plantaris muscle and a portion of its tendon run between the two muscles, which is involved in "locking" the knee from the standing and posterior tibial vein and the tibial nerve. Since the anterior compartment of the leg is lateral to the tibia, the bulge of muscle medial to the tibia on the anterior side is actually the posterior compartment. The soleus is superficial to the mid-shaft of the tibia. Frequently there is a sesamoid bone called the "fabella" in the lateral head of gastrocnemius muscle.

Overview The gastrocnemius and soleus muscles are known collectively as the calves. The "gastroc" is the large muscle that you can see right below your knee on the back of your leg. The soleus is anterior to the gastroc, which means in front of. Both of these muscles taper down the back of the leg to the Achilles tendon. Exercises to work them involve plantar flexion. This motion takes place when you point your toes downward.

Calf Raises Calf raises primarily target the gastroc, but you can work the soleus by making a slight adjustment. Begin by standing with your feet about hip-width apart. Keeping your legs straight, rise up onto your tiptoes as high as possible and hold for a full second. Slowly lower your heels back down and repeat. To place more

emphasis on your soleus muscles, bend your knees slightly and maintain that bend as you lift yourself up and lower yourself down. To increase the resistance with calf raises, hold dumbbells at your sides. You can also do these one foot at a time or with your toes on a step. If you feel unstable when doing calf raises, stand in front of a wall and place your hands on it lightly for balance.

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Squat Jumps Squat jumps work the gastroc and soleus in an explosive manner. These also target the glutes, quadriceps and hamstrings. To begin this exercise, stand with your feet shoulder-width apart and lower yourself into squat. Once your thighs parallel the floor, jump in the air as high as possible and extend your arms above your head. Land on the balls of your feet, lower your heels back to the ground and repeat. For a variation, perform these while hopping forward.

Seated Calf Raises Seated calf raises place most of the emphasis on the soleus. You perform these on a seated calf raise machine with your knees bent 90 degrees. Sit on the seat, place your toes on the platform and let your heels hang off the edge. Your thighs should be touching the padded lever arm at this point. Steadily raise your heels in the air as high as possible and hold for a full second. Slowly lower your heels down so you toes point up and repeat. For a variation, perform this exercise from a seated position with your toes propped up on a block of wood and dumbbells held on your thighs.

Tiptoe Walks Tiptoe walks, also known as farmer's walks, predominately work the gastroc muscles. To do these, hold heavy dumbbells at your sides, raise your heels in the air and walk across the room.

Downward-Facing Dog Downward-facing dog is a yoga pose that stretches the gastroc and soleus. Start out from a lying position on your stomach with your feet about hip-width apart and hands shoulder-width apart. Steadily push yourself off the floor and raise your hips in the air. Continue moving your hips up and push your weight back onto your heels. Once your body forms an inverted angle and your arms, legs and back are straight, hold for 30 to 45 seconds. To place more emphasis on your soleus muscles, bend your knees slightly

Read more: http://www.livestrong.com/article/328056-gastrocnemius-soleus-exercises/#ixzz1ZvZgjMLT

Tropical Orange Waffles

Great source of vitamin B1 (Thiamin)

Ingredients:

Waffles: 2 Tbsp Macadamia Nuts; toasted and chopped, 1 cup all-purpose flower, ½ cup whole wheat flower, 1 ½ tsp baking powder, 1 Tbsp sugar, ¼ tsp salt, 1 cup 100% Florida orange juice (may be substitute Florida orange juice from concentrate), 1 egg, 1 Tbsp canola oil, 1 tsp pure vanilla extract.

Banana Coconut Syrup: ½ cup orange juice, 2 Tbsp coconut milk, ¼ cup maple syrup, 1 banana; sliced.

Instructions:

1. Toast Macadamia nuts in a 350 degree oven for 5-8 minutes until golden. Remove, cool and chop.

2. In a large bowl, combine flowers, baking powder, sugar, and salt. In a medium bowl, combine orange juice, egg, canola oil, and vanilla; mix well. Add wet ingredients and mix until smooth. Mix in macadamia nuts.

3. To make syrup, simmer (in a medium saucepan over high heat) to reduce the orange juice by half, about 5 minutes. Add coconut milk, maple syrup, and sliced banana to the saucepan to warm through. Makes 1 cup sauce.

4. Heat waffle iron and lightly coat with nonstick canola oil spray. Potion ¼ cup batter on warmed waffle iron.

5. Cook until golden brown or until waffle begins to separate from iron. Top with ¼ cup of banana coconut syrup and serve immediately. Makes 8 waffles and 1 cup sauce.

http://www.nutrientrichfoods.org/node/57