Instructor: Maya Adam, from Stanford University.
One of the few Coursera instructors who are passionate at their teaching. Creative pedagogy instead of boringly reading from a script.
Mrs. Adam even used her home and her children for visual aids.
In video: Introduction To Child Nutrition:
Mrs. Adam breaks the purpose of food into two categories: Nutrition & Social Functions (for communication, social connections, emotional health & history/tradition)
I cannot be sure if one could over stress or under stress the importance of Social Functions. However, my main focus will be on nutrition for now.
Nutrition (fuel):
1. Water (50% of human body)
2. Energy: Macronutrients
- Carbohydrates
- Proteins
- Fats
3. Micronutrients
- Vitamins
- Minerals
4. Fiber
Video: Why Home Cooking Matters
Avoid processed food (flavor enhanced, long lasting). Even Yogurt.
Discerning processed food: If ingredients listings are too long and contain lots of unrecognized terms.
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Video: The Six Ingredients Every Kitchen Needs
Garlic, lemons, salt, sugar, onions, olive oil.
5 basic senses: Umami - picks up protein (e.g. soy sauce, etc.), sweet, sour, salty, bitter. Spiciness is outside of the 5 basis senses due to detection by different sensory system (Somatosensory system).
- Olive oils contain polyphenols that help promote heart health. High in monounsaturated fatty acids (the "good fats").
- Sugar balances flavors in food.
- Salt brings out flavors in food.
- Raw lemon juice is well known for its antioxidant and anti-cancer properties. High in vitamin C -> good for immune system.
- Sauteing onions & garlic is a healthy way to stimulate appetite for a variety of other vegetables.
Video: Stocking a Kitchen Pantry
Keep dry food. Maya's preference: all kinds of pasta, rice, some oats, dry beans, lentils, quinoa (high in fiber), flour, baking power, nut flours (almond, hazelnut). Keep different kinds of nuts, dried fruits. Spice drawer (chili powder, coriander, black pepper, dried thyme, vanilla essence - baking, etc.). A box of onions, garlic & potatoes, kept in a dark place to prevent sprouting for at least a week or so.
Fridge: eggs, milk, butter, cheese and yogurt. Backup vegetables: Carrots and tomatoes in vegetable drawer, frozen peas in freezer.
She loves to get farm boxes delivered as well.
Stock is like a reflection of one's food personality.
Video: USDA nutrition guidelines
Changes due to over consumption of certain kind (e.g. bread & cereals).
Video: Egg-in-a-hole
Use GF (gluten free) bread or substitute potato wedges. Dig a squarish hole in the slice of bread and toast egg inside bread hole.
Eggs contain all of the essential amino acids in sufficient amounts to qualify as a "complete protein".
Video: Smoothie
Berries are rich in antioxidants & vitamin C.
Recipe: Put in blender: fruits - high in vitamins & fiber (strawberries, blueberries, blackberries, etc.), yogurt (with lesser ingredients), a little milk.
Catch: Don't brush children's teeth before this treat, because toothpaste sweetness will dull the smoothie.
Video: Vegetable Stir-Fry
Avoid chopping onions & garlic (Allium vegetables) on wooden board, due to smell.
Video: USDA nutrition guidelines
Changes due to over consumption of certain kind (e.g. bread & cereals).
Video: Egg-in-a-hole
Use GF (gluten free) bread or substitute potato wedges. Dig a squarish hole in the slice of bread and toast egg inside bread hole.
Eggs contain all of the essential amino acids in sufficient amounts to qualify as a "complete protein".
Video: Smoothie
Berries are rich in antioxidants & vitamin C.
Recipe: Put in blender: fruits - high in vitamins & fiber (strawberries, blueberries, blackberries, etc.), yogurt (with lesser ingredients), a little milk.
Catch: Don't brush children's teeth before this treat, because toothpaste sweetness will dull the smoothie.
Video: Vegetable Stir-Fry
Avoid chopping onions & garlic (Allium vegetables) on wooden board, due to smell. Don't cut vegetables (e.g. carrot) the size of a child's windpipe, cut round chunk in halves. Keep vegetables mixture colorful for healthy reason.
Cook oil, add ginger for Asian taste. Press ginger in garlic presser after pealing the skin off, use ginger juice. Add onions (& garlic?), carrots (a little bit head start because they take longer), substitute tamari for soy sauce for gluten free. Some soy sauce are gluten free as well. Add vegetables. Add plum sauce.
Video: How to create a balanced meal
Find sizes of plates and cups that are suitable.
To be continued...