SUPER

HERO

DIET

SUPER

HERO

DIET Created by:

Andreana Jordan, Matthew Miller, Doug Rautio, Cassandra Reeves, Nat Williams

We made this cookbook to help children and hope that it will get them to start eating healthier food as alternatives to fast food and other unhealthy meals. We gave it a Super Hero theme so that the kids would like and want to eat the food to be like their favorite super heroes. We made all the recipes healthier than the original recipes so that the kids will stay healthy and not become obese. With every meal, we included a healthy tip related to exercise and we hope that kids will try to perform these exercises as they try to follow their heroes.

Explanation of Purpose of Cookbook

Table of Contents

• Page 2-3 Pancakes of

Invisibility• Page 4-5 Super Hero Strength Omelet • Page 7-8 Marvelous Macaroni & Cheese• Page 9-10 The Hero’s Sandwich• Page 11-12 Grilled Cheese of Brain Power• Page 14-15 The Great Spaghetti Monster• Page 16-17 The Chicken Tenders of Truth• Page 18-19 Captain Pepperoni’s Pizza

• Page 20-21 The Chicken

Nuggets of Invisibility• Page 22-23 Understanding Food:

Carbohydrates• Page 24-25 Understanding Food:

Lipids• Page 26-27 Understanding

Food : Proteins• Page 28 Understanding Macromolecules• Page 29 About the authors

Breakfast

7

1

Pancakes of Invisibility

Ingredients •1 ¾ cups white whole wheat flour•¼ cup wheat germ•2 tablespoons baking powder•1 teaspoon salt•1 ¾ cups skim milk•¼ cup margarine, melted•2 eggs, beaten•3 tablespoons demerara sugar•½ cup semisweet dark chocolate chips •cooking spray•fresh fruit

Nutritional factsNumber of Servings: 4-6Calories: 387.6 Total Fat:6.3gUnsaturated Fat: 1.3gSaturated Fat: 2.5gCholesterol: 71.6mg Total Carbohydrates: 75.5gSugar: 46.4gDietary Fiber: 6.4gProtein:10.6gHealth

y tip: Yoga

helps with

the

digestive sy

stem and

can help burn

calories a

fter e

ating.

2

Directions :1.Combine flour, wheat germ, baking powder, and salt in a large bowl. 2.Set bowl aside. 3.In a separate bowl, whisk together the skim milk, melted margarine, eggs, and sugar. 4.Make a well in the center of the dry ingredients; stir in the wet ingredients, being careful not to over mix the batter. 5.Gently fold in the chocolate chips.6. Heat a large skillet over medium heat, and coat with cooking spray. 7.Pour 1/4 cupful of batter onto the skillet, and cook until bubbles appear on the surface. 8.Flip with a spatula, and cook until golden brown on the other side. 9.Then add the fresh fruit to the top.

3

Super Strength Omelet

Ingredients•cooking spray•18 eggs (3 per person)•½ cup heavy cream•1 tablespoon ground black pepper•1 bunch chives, finely chopped•1 bunch chervil, finely chopped•1 tablespoon salt•1 onion•1 green pepper•roasted mushrooms and watercress, as accompanimentif desired

Nutritional InfoNumber of Servings: 6Calories: 301.7Total Fat: 19.4gUnsaturated fat: 9.3gSaturated Fat: 8gSodium: 173mgCholesterol: 437.9mgTotal Carbohydrates: 16.7gSugar: 7.1gDietary Fiber: 4.6gProtein: 18.9g

Healthy Tip :

Before eating jog a

little in place. It

will speed up your

metabolism and

burn calories while

you eat 4

Directions1.Preheat the oven to 450 degrees F.2.Cut the onion and the green pepper.3.Sauté the chopped onion and green pepper. 4.Crack the eggs into a medium mixing bowl and pour in cream. 5.Add black pepper, and whisk until well incorporated and foamy.6.Preheat the pan over medium heat. 7.When the pan is heated, coat it with cooking spray. 8.Turn the heat down slightly. 9.Using a 4-ounce ladle, add one ladle of eggs into the pan. 10.Using a spatula, start whisking quickly.11.Once the eggs begin to set, stop stirring. 12.Put the pan in the oven and cook for one and a half minutes. 13.When you remove the omelet from the oven it should still have a soft touch.14.Sprinkle with chopped herbs, a pinch of salt and pepper.15.Serve with roasted mushrooms and watercress

5

Lunch

6

Marvelous Macaroni and Cheese

Ingredients •1 package whole wheat macaroni•2 tablespoons butter•4 tablespoons flour•1 cup 2% milk•2 cups cheddar cheese, low-fat shredded •½ cup breadcrumbs

Nutrition FactsNumber of Servings: 5 Calories: 501.8Total fat: 15.7 gUnsaturated fat: 2.1Saturated fat: 9.2Sodium: 953.8mgCholesterol: 48.3 mgTotal carbohydrates: 68.9gSugar: 2.9gDietary Fiber: 7.5gProtein: 22.7g

Healthy Tip: While the

macaroni is cooking,

spell out the word , pat

your head and rub your

tummy while hopping

on one foot to get your

heart going.

7

Directions 1.Preheat oven to 400 degrees 2.Cook and drain macaroni according to package directions; set aside. 3.In a large saucepan melt butter.4.Pour milk gradually; stirring (constantly).5.Reduce heat to 200 degrees and cook (stirring constantly) for 10 minutes.6.Add shredded cheddar little by little, simmer an additional 5 minutes, or until cheese melts.7.Turn off flame. 8.Add macaroni to saucepan and toss to coat with cheese sauce. 9.Transfer macaroni to a buttered baking dish.10.Sprinkle with breadcrumbs. 11.Bake 20 minutes until the top is golden brown.

8

The Hero's Sandwich Ingredients•cooking spray•4 (6-ounce) skinless, boneless chicken breast halves•¼ teaspoon salt•¼ teaspoon ground black pepper•2 teaspoons lemon juice•3 tablespoons light mayo•1 ripe peeled avocado, mashed•4 slices whole wheat bread, toasted •4 pieces green leaf lettuce•2 plum tomatoes, each cut into 6 slices•4 slices center-cut bacon, cooked and drained

Nutritional InfoNumber of Servings: 4Calories: 320.2Total Fat: 18.2gUnsaturated fat: 9.9gSaturated Fat: 4.3gSodium: 642.3mgCholesterol: 33.5mgTotal Carbohydrates: 25.3gSugar: 2.7gDietary Fiber: 6.6gProtein: 15.1g

Healthy Tip:

After e

ating th

e

Hero’s Sandwich

, go

out and perfo

rm an

activity

that y

ou

would see your

favorite hero doing.

9

Directions1.Heat a large skillet on medium-high heat. 2.Coat the pan with cooking spray. 3.Sprinkle chicken evenly with ⅛ teaspoon salt and pepper. 4.Add chicken to pan; sauté six minutes on each side or until done. 5.Remove from pan; let stand five minutes.6.Combine remaining ⅛ teaspoon salt, juice, mayo, and avocado in a small bowl; stir until well blended. 7.Spread about three tablespoons of the avocado mixture over each bread slice. 8.Top each sandwich with one lettuce leaf, one chicken breast half, three tomato slices, and one bacon slice.

10

Grilled Cheese of Brain Power

Ingredients•2 slices whole wheat bread•Table spoon of olive oil mayonnaise•1 piece of skim milk cheddar cheese

Nutritional factsNumber of Servings: 1Calories: 387.6Total Transfat:6.3gUnsaturated Fat : 1.3gSaturated Fat: 2.5gCholesterol: 71.6mgTotal Carbohydrates: 75.5gSugar: 46.4gDietary Fiber: 6.4gProtein:10.6g

Healthy Tip:

Moving faster then

at a normal pace

while cleaning up

the kitchen will

help burn calories.

11

Directions1.Preheat skillet over medium heat.2.Generously butter one side of a slice of bread with olive oil mayonnaise.3.Place bread with mayonnaise side down onto skillet bottom and add the slice of cheese.4.Spread mayonnaise on the second slice of bread on one side and place the side up on top of sandwich.5.Grill until lightly browned and flip over; continue grilling until cheese is melted.

12

Dinner

13

The Great Spaghetti MonsterIngredients:

•16 oz. Whole wheat spaghetti•16 oz. Ground Turkey•48 oz. Spaghetti Sauce•Onion Salt•½ Gallon of water

Nutrition Facts:Number of Servings: 6Calories: 353.5Total Fat: 11gUnsaturated Fat: 3.8gSaturated Fat: 2.5gSodium: 1,574.1 mgCholesterol: 53 mgTotal Carbohydrates: 42.8gSugars: 10.8gDietary Fiber: 8.4gProtein: 22.1g

Healthy Tip: go run around

and have fun, instead of

being bored in front of the

TV. 14

Directions:1.Add water to a pot and set it to boil.2.Add the spaghetti to the pot once the water is warm, not boiling.3.Crown the turkey in a separate pan.4.Add onion salt to the turkey.5.Drain the spaghetti when it is done.6.Using the same pot, mix the spaghetti and turkey.7.Add spaghetti sauce to the mixture.

15

Chicken Tenders Of Truth

Ingredients:•1 cup all-purpose flour•2 cups seasoned bread crumbs•½ teaspoon black pepper•½ teaspoon cayenne pepper•2 egg whites•2 tablespoons water•24 chicken tenderloins

Nutritional Info:Number of Servings: 8Calories: 356Total Fat: 3.3gUnsaturated: 1.2gSaturated: 0.9gSodium: 921.8mgCholesterol: 90.3mgTotal Carbohydrates: 40.5gSugars: 9.7gDietary Fiber: 1.9gProtein: 39.1g

Healthy Tip: Do 5 push ups for

every chicken tender eaten to

build muscle.

16

Directions :1.Place flour in a shallow bowl. In a separate bowl, mix the bread crumbs, ground black pepper, and cayenne pepper together.2.Place the egg whites and water in a small bowl.3.Coat each piece of chicken with the flour, then egg whites, then bread crumbs.4.Preheat the oven to 375 degrees Fahrenheit.5.Bake the chicken for 6-8 minutes or until golden brown.

17

Captain Pepperoni’s Pizza

Ingredients•½ cup tomato, pasta, or pizza sauce•1 tablespoon Dijon mustard•1 Boboli® whole wheat thin pizza crust•½ cup sliced turkey pepperoni•1 ¼ cups shredded skim Mozzarella cheese

Nutritional InformationServings: 3-4Calories: 214.6Total fat: 11.3gUnsaturated fat: 4.3gSaturated fat: 6.4gSodium: 653.6mgCholesterol: 42.6mgTotal carbohydrates: 9.9gSugar: 0.5g Dietary Fiber: 1.5gProtein: 18g

Healthy Tip: Dancing

while cooking can be an

easy way of getting

physical activity.

18

Directions:1.Preheat oven to 425 degrees, 2.In small bowl, combine tomato sauce and mustard and mix well.3.Spread evenly over Boboli® crust4.Top with pepperoni in a single layer, then with cheese.5.Bake on a heated pizza stone, or directly on the oven rack, for 8 minutes or until cheese is melted, bubbling, and beginning to brown.6.Let cool for 5 minutes, then slice to serve.

19

Super Chicken NuggetsIngredients

•1 egg•2 tablespoons skim milk•6 chicken breast fillets, cut into 1 ½ -inch cubes•1/3 cup breadcrumbs

Nutritional FactsServings: 5Calories: 195.5Total fat: 88.6Unsaturated fat: 0.6gSaturated fat: 1.2gSodium: 281.6mgCholesterol: 39.4mgTotal carbohydrates: 26.0gSugar: 24.0gProtein: 19.9g

Healthy Tip: After

cooking the chicken

nuggets, create a

cape and do ten

jumping jacks to get

your heart going. 20

Directions: 1.Spread breadcrumbs in a shallow dish. 2.Beat together the egg and milk in a shallow bowl. 3.Dip the chicken cubes into the egg mixture and then dredge them in the breadcrumbs. 4.Place the chicken nuggets on a baking sheet and drizzle with breadcrumbs. 5.Bake for 15 to 18 minutes, or until golden brown. 6.The chicken nuggets can be frozen after baking.7. Serve with your favorite sauce, such as honey mustard or ranch dressing.

21

Understanding Food, Carbohydrates

One of the four most important macromolecules in the body is carbohydrates. The main function of a carbohydrate is to provide and store energy; like fuel for a car, your body won’t run without carbohydrates. For example, take white bread and whole wheat bread. When you eat white bread your body is getting half of the nutrients it could be getting if you had decided to eat whole wheat bread. Whole wheat grains are healthier for you than white flour because the grains have not been processed as much and therefore contain more nutrients. A great way to make sure the body has enough carbohydrates is to consume foods like pasta, omelets, or spaghetti. In fact, all of the recipes in this cookbook contain carbohydrates.

There are two types of carbohydrates, simple and complex. Simple carbohydrates, such as glucose, can be found in junk food, it also means it’s a monosaccharide. A monosaccharide is a monomer similar to a link in a chain but more complex in detail. A complex carbohydrate, such as cellulose and starch, is a polysaccharide, which contains many parts similar to links of chains hooked together 22

Digestion of a carbohydrate is an important part of how we survive. The mouth mechanically chews the food and then uses amylase in saliva to help break down carbohydrates chemically. Next the broken down food moves into the stomach where the stomach acid and amylase continues to chemically break down carbs into monosaccharaides. After that the monosaccharaides dissolve in the small intestine, then takes the broken down food to the blood stream to be carried throughout the body. If there are excess carbohydrates they are stored as excess glycogen in liver and later on turns it into ATP in the cells mitochondria.

About 60% of our energy should come from carbohydrates. The primary source of carbohydrate is starch that comes from plants, which you can find in spinach, strawberries, and carrots. When we don’t get the carbohydrates our body needs, it results in dizziness, headaches and sickness. We feel this way because our body isn’t getting the vitamins it needs, sort of like starving it. When we have too many carbohydrates, they can pile up as fat, and obesity can happen. Obesity can lead to heart disease, high blood pressure and many other health problems. That’s why it’s important to maintain a healthy diet containing carbohydrates to fuel the body.

23

Understanding Food: Lipids

To reduce the lipids in meals, try baking the food instead of deep frying. Lipids are stored energy, and are more commonly known as fats, oils, and waxes. Lipids are found in all of these recipes, concentrated mostly in the pizza, spaghetti, and chicken nuggets, and are an essential part of a healthy diet.

Fats can be either good or bad; unsaturated fats are good and saturated fats are bad. The difference is in the molecular structure of the lipids. Most lipids are made up of glycerol with fatty acid chains, and the fatty acid chains are made up of carbon and hydrogen. In saturated fats, all of the carbon atoms have a hydrogen atom bonded to them, so the chains are straight and stable enough for a solid. For the illustration, this means that every red circle has an orange circle. In unsaturated fats, one or more of the carbon atoms are missing a hydrogen atom, so the chains are bent. The reason that saturated fats are bad is because they stay solid at room temperature, so they don’t flow through arteries well. When arteries become clogged, this leads to coronary artery disease, heart attack, and stroke. Unsaturated fats are good because they complete all of the functions of lipids without clogging arteries.

24

Understanding Food: Lipids

Lipids have many important functions in the body. The main function of a lipid is to store energy in fat cells, but they are also used to insulate the body, cushion the vital organs, make up cell membranes and help cells absorb vitamins A, E, D, and K. Lipids are important, but not if they aren’t in the cells. They start by entering through the mouth when ingested. Then the lipids are broken down by bile secreted from the gallbladder. After that the lipase enzymes in the small intestine break down the lipids into monoglycerides. Once in molecular form, the lipids travel through the blood and can either be stored in fat cells or made into phospholipids used in cell membranes. If you eat too many lipids, too many are stored, and the existing fat cells grow larger, leading to obesity, heart disease, liver disease, and high blood pressure. If a person doesn't consume enough lipids, then the lipids can’t insulate the body, cushion the organs, or absorb Vitamins A, E, D, and K. In conclusion, lipids are an essential part of a healthy diet, but only when consumed in moderation.

25

Understanding Food: Proteins

What do you think of when you first hear the word “proteins”? You may think of building muscles, being healthy or something that is very useful in our bodies. You might be surprised to hear that proteins play an important role in the function of cells. For example, actin makes up the cytoskeleton and help muscles contract and hemoglobin carries oxygen around the body. An excellent source of protein in the cookbook is the chicken nuggets. 

Proteins are polymers that are made up of amino acids. Our bodies break down the proteins into amino acids and use these amino acids to rebuild the proteins that we need. The journey of a protein begins when it is mechanically digested in the mouth. The protein goes to the stomach where the pepsin enzyme chemically breaks down the protein into amino acids. Then the food goes into the small intestine and the blood absorbs the amino acid which carries the amino acids to the cells. There are twenty different amino acids. We have to eat because we don’t make nine amino acids. Proteins are an important part in our diet because without proteins we wouldn’t have the strong muscles that we need to go throughout the day.

26

Understanding Food: Proteins (Continued)

27

Understanding Macromolecules

The four main macromolecules supply the resources that our bodies need to function. All of the foods in this cook book contain at least one of the four main macromolecules, the pizza has fiber which is a carbohydrate, chicken tenders contain proteins, chicken nuggets contain nucleic acids and the omelet contains lipids. The four main macromolecules are carbohydrates, proteins, lipids, and nucleic acids. Carbohydrates provide energy to cells. Proteins give the body the amino acids that the cells don’t make. Lipids store energy, help make cellular membrane, and hormones. Nucleic acids code for amino acids. Polymers are structures built with monomers in the cell; monomers are the base building blocks for polymers.

Carbohydrates are the cell’s preferred source of energy. The monomer for carbohydrates is monosaccharaide an example of this is glucose. The polymer for carbohydrates is polysaccharide an example of this is starch. Proteins are made of twenty different amino acids, nine of which we make. The monomer for proteins is amino acids. The polymer for protein is polypeptide. Nucleic acids are also known as DNA and RNA and are made up of the monomer, nucleotides and are the code for the body’s functions. There are many roles for lipids in the body but the most common one is to store energy. Lipids have no real polymers or monomers there are three types, fats, phospholipids, and steroids.

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About the Authors

• Andreana is a sophomore at The Dayton Regional STEM School. Her hobbies are skating, running track, shopping and traveling. She wanted to make this cookbook to inform children about what they are putting in their body. She wants to make being healthy a fun thing to do so that it will become a habit.

• Cassandra is a sophomore at The Dayton Regional STEM School. She likes to travel, have fun, and enjoys meeting new people. She wanted to make this cookbook to get children to become healthy in a fun and happy way.

• Doug is a sophomore at The Dayton Regional STEM School. His hobbies are skateboarding, and exercising. He wanted to make this cookbook to help teach children what healthy meals are and ways they can exercise to prevent themselves from being obese.

• Nat is a sophomore at The Dayton Regional STEM School. His hobbies are engineering, Science Olympia messing with computers and playing games. He wanted to make this cookbook to inform children about their health and how habits while young will effect people in the future

• Matthew is a sophomore at The Dayton Regional STEM School. His hobby is Science Olympiad. He wants to be a aerospace engineer. He wanted to make this cookbook to entertain and inform the children of this generation about the importance of being healthy.

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