Annex 1
A suggested structure for creating and cooking new dishes
Annex 2
Digital Storytelling – Script (SAMPLE)
Title: The Friend that I didn`t choose
My accordion is my best friend and also my worst enemy. I didn’t choose it. My father stressed 2 things in my life: to learn swimming and to play a music instrument. The nearest music teacher to my house was an accordionist. So I started to learn accordion. When I began I was 13. At this period, the accordion was a „has been” instrument. And I was not proud of it. But slowly it became a part of my life. My life gave me different occasions to give up playing, when I went to the University, when I began to work… I never put it down. I have won some prizes, I have played in front of different audiences with mixed feelings: love – hate. When I decided to make a break in my life and moved to a small Island in Greece, of course, I brought my accordion. Here, it became a tool of my integration. Without any words, I was accepted by a group of old men who play Greek music. One of them, Manolis, an old fisherman, bouzouki player, took care about my desire to discover this music language. Every day, he came to my house to teach me and my partner, rhythms, melodies, scales. I started here a new family. My daughter was born and gave us the opportunity to cement our relationship when we christened her with my new Greek family. After a while, some accordionists on the Island called me to participate in an accordion festival that they prepared. It was so successful that we decided to do it again. I brought my knowledge of organising. And for the next 5 years, I organised the only accordion festival in Greece. ©
Idigstories.eu, 2016
Digital storytelling- storyboard (Sample)
Title: The Friend that I didn`t choose
Consent form[1]
Name
Surname
Contacts email or telephone
I understand that the intention of the [name of the project/institution] to make the digital stories available as an educational and learning resource is part of an international drive to improve the quality and attractiveness of lifelong learning education for adults, but that the project team can have no control over, or liability for, how they are ultimately used.
I consent to the use of my story as part of the project.
I …………………………………………………………… consent to the above training program and consent to the photographing/videoing and publication of images of my involvement in the project/institution. I have obtained all appropriate permissions for materials used in the story.
I …………………………………………………. give my consent for my story to be published on the web: [web address].
Signature ……………………………………………………
Date: ……………………………………
[1]. Ban D., Nagy B. (Anthropolis Association-2016),Digital Storytelling in Practice – This learning material has been produced within the ‘i-DIGital Stories – Stories Educational Learning Facilities’ project, financed by the European Commission
Αnnex 3
Nutritional Education
Health is defined in the World Health Organisation constitution of 1948 as “A state of complete physical, social and mental well-being, and not merely the absence of disease or infirmity”. Our daily food choices have a big impact on our physical and mental health, and overall well-being. Good and healthy food can be defined as real food that is unrefined and unprocessed as nature intended. Good food provides the body with all the vital nutrients, vitamins, and minerals it requires to work its best. Variety, balance and moderation are essential to ensure we get the full range of nutrients for good health. Food acts as a foundation medicine and affects all systems of the body. When an active lifestyle with sufficient exercise and a positive attitude are combined with a well-balanced, varied and disciplined diet, there is no limit to good health. Although the exact composition of a balanced healthy diet will vary according to each individual needs. Aspects such as their age, gender, lifestyle, physical and emotional health, physical activity, cultural environment, dietary customs and locally available foods. However the basic principles of what constitutes a healthy diet remain the same. Vegetables, fruit, pulses (legumes), nuts and seeds are important sources of vitamins, minerals, dietary fibre, plant protein, complex carbohydrates, essential fats and antioxidants.
While we know that good nutrition and physical activity can help maintain
a healthy weight https://www.safefood.eu/Healthy-Eating/Weight-Loss/BMI-calculator.aspx
The benefits of good nutrition can also help:
• Improve mental health and well being
• Prevent risk of obesity
• Increase energy level
• Improve ability to prevent illness
• Improve ability to recover from injury and illness
• Lower high cholesterol
• Reduce high blood pressure
• Reduce risk of some diseases including diabetes, heart disease, stroke, some cancers, artherosclerosis and osteoporosis
Suggested Basic Rules of a Nutritious Diet
As the exact composition of a balanced healthy diet will vary according to each individual needs
• Drink Water Mostly
• Drink at least 1.5L of Water daily
• Tea (lightly infused black, green, herbal or fruit infusions)
• Limit caffeine
• Avoid fruit juices, added sugar, colours, chemicals and particularly avoid artificially sweetened drinks
• Instead for variety add to water slices of orange, lime, lemon, cucumber, ginger, leaves of mint, basil.
• Avoid drinking large sips of cold water with meals as water with meals dilutes the digestive fluids and slows digestion. Have small sips of water at room temperature and try to drink mostly away from meals.
Eat mostly foods derived from plant produce
Choose a wide variety that have little or no processing, these foods offer the most health benefits. The majority of our diet should consist of vegetables, fruits, whole grains, pulses (legumes) and smaller amounts a variety of unsalted nuts, seeds and plant-based unrefined oils.
Choose locally produced seasonal foods where possible
These are generally fresher, cheaper, have more flavour and taste better. Locally produced foods in season are harvested at their peak providing maximum nutritional
benefit, many nutrients decline quickly in the periods of storage and travel. These also have less contaminant used to survive the long periods of travel and quarantine.
Eat vegetables
• 50% as a guidleline of your plate should consist of a good variety of fresh seasonal vegetables
• Ensure vegetables are still crunc hywhen cooked to preserve and maximise vital nutrients
• Raw vegetables are great for snacks
Eat fruit
• 25 palm sized portions of a variety of fresh whole fruit
• Choose a wide variety of colours, particularly berries and local seasonal fruit
• Eat fruit either at least 30 mins before meals or separately to meals, or at least 2 hours after meals.
• Avoid eating fruit with dairy, particularly sour fruit with yogurt,
• Fast fermenting fruit such as berries, cherries, melon, mangoes, pears & peaches should not be eaten with other foods, other fruit such as apples,
bananas and coconut combine well with starches such as oats, potatoes, rice, rye, wheat, bread and pasta
Eat wholegrains
• 25% as a guideline of your plate should consist of wholegrains such as brown rice, whole wheat pasta, whole grain bread, buckwheat, whole rye, bulgur,
millet, whole wheat couscous, wholegrain barley, whole corn, quinoa.
Eat a wide variety of pulses (legumes)
• 25% as a guideline of your plate such as lentils, beans, dried peas, sprouts and in the form of organic soy products tofu, tempeh
• Excellent sources of vegetable protein and nutrients
Limit portions of animal protein
• Choose fish (salmon, trout, mackerel, herring, sardines), poultry and eggs
• Limit lean red meat
• Avoid processed meats
• Limit dairy, cheese to 3 fingers, kefir, ½ cup of unsweetened natural yogurt, glass of milk
• Include smaller quantities of nuts and seeds
• choose a variety of each, unsalted with no additives, preferably non sprayed
• include unrefined plant based oils (olive, canola/rapeseed, oleic sunflower oil) in cooking and at the table.
Regularly consider alternative choices to vary diet.
• Choose fresh seasonal produce in order to maximise nutrients and enjoyment of preparing, cooking and eating these delicious natural real foods
• Plan tasty snacks and meals in advance to include nutrientdense foods and also low in calories.
• Remember Good daily choices impact on our health and wellbeing
Salt
Real raw salt is an excellent source of vital minerals, containing on average 80 essential trace minerals and elements required to support and maintain a good
mineral balance in the body.
This raw salt should not be confused with the more commonly used variety labelled as table salt, cooking salt, sea salt.. This denatured type of salt is highly
processed, highly refined, and is stripped of its minerals. It is bleached to give its clean white colour, has added anti-caking chemicals, and contains other
synthetic chemicals and additives to stabilise the additives. It is highly toxic to all systems in the body. Holds no nutritional benefit to the body and furthermore
depletes the body of other vital nutrients. It is directly associated with many serious health problems including high blood pressure and hypertension as the body
struggles to remove this toxic element from the heart and other organs in the body.
Raw salt is the only type of salt that can be properly used, digested and assimilated properly in the body. This natural real salt is unprocessed and unrefined.
The components of natural raw salt and its necessary minerals and elements help regulate:
• the immune system
• blood and heart
• bone and muscle health
• hormone health
• kidney health
• removal of toxins
• relieve stress and depression
• skin health
• respiratory ailments
• sleep
Avoid processed foods, restaurant, fast foods, that are high in salt.
Avoid table salt, this is highly processed and bleached, losing the naturally occurring mineral elements
Only use raw whole salts labelled “unrefined”, “unprocessed” or “natural”, such as rock salt, or sesame salt
Reduce your salt content by using a variety of alternative flavourings or seasonings such as black pepper, herbs, spices, garlic, lemon juice.
Use in moderation thereafter and where possible substitute salt with other high sodium foods such as seaweeds, beets and their greens, celery, kale, parsley
and spinach increasing flavour and nutrition.
Other uses of raw salt
Skin inflammations, sore throats, bleeding or inflamed gums, abdominal pain due to poor food, bloating
To preserve nutrients from being destroyed before or after consumption:
• Avoid overcooking vegetables and fruit as this can lead to the loss of important nutrients
• Avoid processed foods with more than five ingredients listed – Recipes are great, but avoid processed
• Avoid refined foods (refined sugar, refined salt, white flour foods) and refined oils
• Avoid foods with added fats/products rich in fat, choose unrefined plant oils
• Avoid foods with added sugar, artificial sweeteners and sugary drinks
• Avoid foods with table/cooking salt that is highly processed and bleached
• Avoid chemical additives and preservatives in food and water
• Limit salt, instead of salt season with other herbs and spices
• Limit intoxicants: caffeine (coffee, tea, chocolate), nicotine, alcohol
• Avoid rich greasy food and highly seasoned food
• Avoid overeating, hurried eating without chewing properly, eating late at night.
The way we eat is as important to our wellbeing as what we eat.
Chew all food well. Plant foods especially wholegrains must be chewed well to release full nutritional value to the body.
• Set a time to eat with others (where possible) in a clean environment surrounded by pleasant sounds, aromas and conversation.
• Eat consciously and with moderation.
• Drinking water with meals dilutes the digestive juices, a small amount (4 ounces) is fine however.
• Enjoy and appreciate your food!
• Relaxation (not sleep) after food helps digest food and sleep well at night.
Differences in nutritional needs consistent with the climate and the raw materials found to the host country relative to those of the country of origin.
Health problems that may arise if this in not taken into account.
There are numerous health risks to the body and as a result to the mind with change in diet if not balanced.
Individuals coming from sunnier climates may be accustomed to a wide variety of seasonal local produce acting as functional medicine to the body. It will be
important to research nutritional content of those foods to ensure a good nutritional replacement can included in the new diet and not a poorer quality processed
variety consumed in its place.
Lack of sunlight common in colder climates, can cause seasonal affective disorder known also as S.A.D and “winter depression” in many individuals. Cravings
for carbohydrate rich foods are common when affected by winter depression, many reporting feeling better during and after carbohydrate consumption. It
is important to choose a healthy complex carbohydrate option rather than reaching for cakes, cookies etc that will result in additional deterioration to health
and wellbeing. Some of the best choices of complex carbohydrates include brown rice, legumes, millet, whole oats, whole grain breads and pastas. Vitamin
deficiencies particularly vitamin D deficiency can contribute to depression and damage your health. Essential healthy fats are used to aid the absorption of
vitamins A, E, K and D. Healthy fats to improve your diet include fish, nuts, nut butters, olives, avocados and soy bean products
Holford, P., New Optimum Nutrition Bible, 2004
Pitchford, P., Healing with wholefoods, Third edition, 2002
Wilcox, B., Wilcox, C., Suzuki M., The Okinawa Way, 2001
World Health Organisation, Constitution of WHO: Principles
http://www.who.int/about/mission/en/
https://www.safefood.eu/Healthy-Eating.aspx
https://www.safefood.eu/Healthy-Eating/Weight-Loss/BMI-calculator.aspx
Annex 4
Basic Culinary Terminology
Bake -To cook in an oven in dry heat
Baste –To moisten foods during cooking to add flavour and prevent drying
Beat -To mix ingredients together using a fast, circular movement with a spoon, fork, whisk or mixer
Blend -To mix ingredients together gently with a spoon, fork, or until combined
Boil -To heat a food so that the liquid gets hot enough for bubbles to rise and break the surface
Broil or Grill –To cook under direct heat
Brown -To cook over medium or high heat until surface of food browns or darkens
Chop -To cut into small pieces
Dice -To cut into small cubes
Dissolve – to combine one dry ingredient with another wet ingredient to form a solution
Drain -To remove all the liquid using a colander, strainer, or by pressing a plate against the food while tilting the container
Flake – To break lightly into small pieces.
Fry – To cook in hot fat. To cook in a fat is called pan-frying or sautéeing; to cook in a one-to-two inch layer of hot fat is called shallow-fat frying; to cook in a deep
layer of hot fat is called deep-fat frying.
Garnish – To decorate a dish both to enhance its appearance and to provide a flavourful foil. Parsley, lemon slices, raw vegetables, chopped chives, and other
herbs are all forms of garnishes.
Grate or Shred -To scrape food against the holes of a grater making thin pieces
Grease -To lightly coat with oil, butter, margarine, or non-stick spray so food does not stick when cooking or baking
Grill – To cook on or under a grill of intense heat
Knead – To press, fold and stretch dough until it is smooth and uniform, usually done by pressing with the heels of the hands
Lukewarm – Neither cool nor warm; approximately body temperature.
Marinate -To soak food in a liquid to tenderise or add flavour to it (the liquid is called a “marinade”)
Mash -To squash food with a fork, spoon, or masher
Mince -To cut into very small pieces, smaller than chopped or diced pieces
Mix -To stir ingredients together with a spoon, fork, or electric mixer until well combined
Pan Fry – To cook in small amounts of fat or oil
Parboil – To cook food in boiling water for only a short amount of time to retain the colour, to help preserve nutrients and to firm foods, such as vegetables
Peel – To remove the peels from vegetables or fruits.
Pickle – To preserve or expanding lifespan of food by either fermentation in brine or immersion in vinegar.
Pinch – A pinch is the small amount you can hold between your thumb and forefinger.
Poach– To cook very gently in hot liquid kept just below the boiling point.
Puree – To blend, grind or mash food until it is a thick, smooth, lump-free consistency
Preheat -To turn oven on ahead of time so that it is at the desired temperature when needed (usually takes about 5 to 10 minutes)
Reduce – To boil down to reduce the volume.
Refresh – To run cold water over food that has been parboiled, to stop the cooking process quickly.
Roast – To cook in an oven with dry heat
Sauté -To cook quickly in a little oil, butter, or margarine
Shred – To cut or tear in small, long, narrow pieces.
Sift – To put one or more dry ingredients through a sieve or sifter.
Simmer -To cook in liquid over low heat (low boil) so that bubbles just begin to break the surface
Steam -To cook food over steam without putting the food directly in water (usually done with a steamer)
Sterilise – To destroy micro-organisms by boiling, dry heat, or steam.
Stew – To simmer slowly in a small amount of liquid for a long time.
Stir – To mix ingredients with a circular motion until well blended or of uniform consistency.
Stir Fry -To quickly cook small pieces of food over high heat while constantly stirring the food until it is crisply tender (usually done with a wok)
Toss – To mix the ingredients, such as salads and pasta, by using a light lift and drop method.
Basic Language Literature (food vocabulary)
An example.
Taken from:
Annex 6
Food Safety
Good and healthy food is not only food that provides nutrients for health, but also is food that is safe to eat. Food can become contaminated by bacteria, viruses and parasites. Contaminated food may result in food poisoning that can cause severe illness and even death. According to the WHO European region “almost 1 in 10 people in the world, fall ill after consuming contaminated food” and “each year 23 million people in Europe get sick from the food they eat, resulting in 5,000 deaths from unsafe food”. Therefore Safe food practice is necessary for good health and wellbeing, and to prevent food-related illness. Food poisoning occurs when a person eats a food which causes them to become sick. Symptoms can include one or more of the following: nausea, vomiting, stomach pain, diarrhoea, fever or chills, headaches. Generally people recover quickly with no lasting complications, but in some cases, serious complications can occur, including death. Food safety is the procedure of ensuring that food is kept safe by protecting it from contamination, preventing the multiplication of bacteria and by the destruction of harmful bacteria.
Cleaning
Cleaning anything that comes into contact with food will help eliminate bacteria and reduce the risk of food-related illness. This includes hands, kitchen surfaces, utensils, fruit and vegetables and reusable grocery bags.
Wash hands using friction with soap for at least 20 seconds before and after handling food. Poor hygiene, such as not washing hands after touching raw foods, handling pets, changing babies, using the bathroom, smoking, coughing and touching any contaminated surfaces is a leading cause of foodborne illness.
Encourage and remind your volunteers.
Thoroughly wash knives, cutting boards and areas used with hot soapy water after food preparation, particularly after cutting or preparing raw meat, poultry or seafood. Sanitise cutting boards and counters with a vinegar solution. This is the safest for anything that will be coming into contact with food such as knives, boards, surfaces, and also for cleaning herbs, fruit and vegetables. Alternatively for counter tops, knives, chopping boards a kitchen sanitiser (as directed) or dilute a bleach solution: Add 1 tablespoon of bleach to 1 gallon (3.8L) of water. this solution can put into a spray bottle for easy use. Pay careful attention that if using any sanitisers or bleach solutions that all items are rinsed carefully with water.
Use paper towels to wipe kitchen surfaces. Otherwise change dishcloths daily to avoid the risk of cross-contamination and the spread of bacteria. Replace and wash dish towels and wire sponges often to prevent the spread of harmful bacteria throughout the kitchen. Use paper towels to dry washed hands after handling raw foods. Avoid using sponges, as they are difficult to keep free of bacteria.
Wash reusable grocery bags frequently.
Soak and wash herbs, fruit, vegetables thoroughly, using a vinegar solution is the safest; Blanch vegetables particularly leafy greens in boiling water for one minute, cooking eliminates both E. coli and salmonella. Where it is possible choose organically-grown local seasonal greens.
Shopping
Examine fruit and vegetables carefully and avoid buying items that show signs of spoilage, are bruised or damaged.
Purchase frozen and refrigerated items after selecting non-perishables at the end of your shopping.
Check the “best before date”; never buy food past “Sell-By” or “Use-By” dates.
Never choose meat or poultry in packaging that is torn or leaking.
Keep raw meat, poultry and seafood away from other food.
If using reusable grocery bags, label a specific bag for meat, poultry or seafood.
Storage
Separate your cutting boards to avoid cross contamination. Use different boards for raw meat, poultry, fish and seafood. Any surface touched by raw animal foods can transfer deadly bacteria, parasites and viruses. If possible use a red cutting board only for raw animal foods. Never place food on the same surface that previously held raw meat, poultry or seafood unless the surface board has been thoroughly washed and sanitised.
Clean lids after use and close lids tightly. Wrap perishable foods securely to maintain freshness. Store raw meat and fish tightly wrapped in separate sealed containers or plastic bags, away from other food on the bottom shelf of the refrigerator, to prevent raw juices or eggs dripping onto ready-to-eat foods causing potentially fatal foodborne illness.
Cook raw meat, poultry, fish, and seafood no more than two to three days after purchasing. If you do not intend to cook it within this time, it should be frozen.
Make sure that cooked foods don’t come into contact with any food that hasn’t been cooked.
Store deli meats in the refrigerator and use them within four days, or two to three days after opening.
Store washed herbs, cut fruit and sliced vegetables in the refrigerator.
When freezing meat in its original package wrap over that package again with plastic wrap or foil that is recommended for the freezer.
Canned foods are safe indefinitely as long as they are not exposed to freezing temperatures, or temperatures above 32°C (90 °F). If the cans look ok, they are safe to use. Discard cans that are dented, rusted, or swollen. Canned tomatoes, fruits and other high acidic foods will keep for 12 to 18 months. Canned meat and vegetables keep for 2 to 5 years.
Keep food in the refrigerator no longer than 7 days.
When in doubt, throw it out!
Thawing Foods from Frozen
Never defrost food at room temperature on the countertop. Always thaw frozen foods on the bottom shelf in the refrigerator, in the microwave or under cold, running water in less than an hour.
Refrigerator: The refrigerator allows slow, safe thawing. Make sure thawing meat/poultry/fish juices do not drip onto other food.
Cold Water: For faster thawing, place food in a leak-proof plastic bag. Submerge in cold tap water. Change the water every 20/30 minutes. Cook immediately after thawing.
Microwave: Cook meat and poultry immediately after microwave thawing.
Never re-freeze thawed food. Wash your hands, clean and sanitise all areas including the sink, utensils, surfaces and dishes used when thawing the food.
Safe Temperatures
Maintain refrigerator temperature 0- 4°C (32-40°F) and your freezer at -18°C (0°F) or lower.
Cold food should be kept below 4°C (40°F) and hot food above 60°C (140°F). Bacteria multiply quickly in the danger zone 4°C to 60°C (40°F to 140°F).
Keep raw meat, poultry, fish and seafood cold. Refrigerate or freeze them as soon as possible or within two hours, however when the temperature is above 32°C (90°F) refrigerate within one hour.
Always marinate food in the refrigerator, not on the countertop. Discard leftover marinades that have been used with raw meat, poultry or seafood.
Never cool hot food at room temperature – use a shallow pan on the top rack of the refrigerator. Hot foods should be cooled to 4°C (40° F) within 2 hours.
Refrigerate or freeze perishables, prepared food and leftovers within 2 hours. Meats, fish, poultry, eggs, sliced melons, rice, beans, tofu and sprouts are susceptible to rapid bacteria growth before and after cooking.
Cooking
Cook food thoroughly to ensure it is safe to eat. Bacteria like E. coli, Salmonella and Listeria are killed by heat. All meat and fish should be cooked to generally 77°C (170°F) to kill bacteria, parasites and viruses which cause foodborne illness. Use a clean thermometer with a metal stem to check the temperature immediately after cooking. Check the internal temperature of the thickest pieces of food and insert the digital thermometer all the way to the middle, avoiding contact with bones. Before cooking fruit or vegetables, remove any bruised or damaged areas, as harmful bacteria can thrive in these areas. Soak and cook dried beans thoroughly.
Use visual signs of doneness when a thermometer is not used:
Clear juices run from meat and poultry, not pink Pork, veal and poultry are white inside, not pink or red. Shellfish is opaque and fish flakes easily with a fork. Egg yolks are firm, not runny, and egg whites are opaque. Before cooking fruit or vegetables, cut away any bruised or damaged areas, as harmful bacteria can thrive in these areas. Ensure cooked foods don’t come into contact with any food that hasn’t been cooked.
Leftovers
Discard any food left out at room temperature for more than 2 hours, or 1 hour if the temperature is above 32ºC (90°F)
Place leftovers into shallow containers and immediately refrigerate or freeze for rapid cooling.
Avoid overstocking the refrigerator, so that cool air can circulate effectively.
Use cooked leftovers within 2-4 days.
Reheat leftovers to 77°C (170 °F). Avoid reheating the same leftovers more than once.
Links:
http://www.euro.who.int/en/health-topics/disease-prevention/food-safety/publications
http://www.euro.who.int/__data/assets/pdf_file/0005/273578/5keys_en.pdf
Surf The Guide
Healthnic
This project has been funded with support from the European Commission under the Erasmus+ program Cooperation for innovation & the exchange of good practices, Strategic Partnerships for adult education. All the publications and communications reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein Project number: 2017-1-EL01-KA204-036253
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