My food bag semester

This term in home ec we have been creating a food bag for a certain group of people we choose. We have been learning about food models, nutrition, profiling and practical skills. I made a veggie burger targeted at young woman and her family.




I chose the veggie burger because it is full of nutrients, caters for many different food choices and is really easy to make.

Kumara and chickpea veggie burgers

Feeds four

Pattie

Bun

Other fillings 

Recipe

1 large kumara ( $1 ( $4.99 kg))

1 can chickpeas ( $1)

½-1 tsp cumin ( mrs rodgers $2.99 per package)

½ -1 tsp paprika ( mrs rodgers $1.99 per package)

½ tsp curry powder ( optional)

4 burger  buns ($2.49)

1 cup lettuce ( any type) ( $1.99 per whole)

4 medium slices of cheese ( low fat) ( chesedale $2.89) (or you can use block)

Tomato ( 1 sliced) (90c)

2 small tinned beetroot ( optional) ($1.25)

sauce( gormet tomato is a good option) ( should already have it)

Cost : $16.5

1. Place kumara on a plate and cook in the microwave for 5-10 mins ( you will know its cooked when you poke it with a fork and its soft). Cool slightly.
2. Place chickpeas in a large microwavable bowl. Cook for 4-8 mins or until soft.
3. Peel kumara once cool enough and place in bowl with chickpeas ( the same bowl). Mash. add spices and mix well. Cool in refrigerator for 30 mins. 
4. Preheat oven to grill.Cut buns in halve and put on an oven tray. Spread with sauce and put on cheese. Grill until cheese is melted.
5. Shape pattie mixture into 4 patties.Heat a little oil in a pan. Place patties in the pan and cook for 2-5 mins on each side or until the middle is warm.
6. Place lettuce on the buns. Add patties on top and top with other fillings. Enjoy.

Pros of this recipe: kumara is usually in season. Cheap to make. Vegetarian. Lots of veggies. Gives you protein ( from the chickpeas). Contains lots of fibre ( from veggies and buns). Delicious. 

Cons: lettuce isn't always in season. Not everyone likes chickpeas. Requires a microwave, oven and stove. Time consuming.

Occasion: this dish would suit lunch or dinner. It can also be multiplied for gatherings because it is cheap and easy to make.

People it would suit: This dish is targeted at vegetarians/ people who are trying to live healthy. It can be enjoyed by anyone and will suffice most ages( maybe not children because they aren’t always a fan of chickpeas). The group I am targeting is vegetarian teen/adult woman and their families. They eat a varied diet, only cutting out meat. This is targeting lacto-ovo vegetarians. This type of vegetarian eats plant based food, dairy products and eggs but excludes meat.

Nutritional value

This dish meets all of the dinner model groups but is not very heavy in protein and a little too high in carbs. We could substitute the white buns for wholemeal to lower the sugar content, boost the dietary fibre and keep you feeling full for longer.

This recipe roughly equals 400 calories per serve. With this amount of calories it can be used for lunch or dinner. The target group needs 2200 calories a day. This means an ideal dinner would be around 500 calories.

This recipe gives you

Carbs ( fibre)

Veges ( fibre)

Fat 

Dairy

Skill level required

 Skills and equipment needed:

• Health and safety common sense
• Microwave
• Knowing how to use a microwave
• Microwave safe bowl
• Pan 
• Knives and cutting board
• Masher
• Knowing how to mash
• Oven/grill
• Measuring spoons/ teaspoons

Time : 45 mins -1hr ( including refrigeration) 

0-15 mins : microwaving the chickpeas and kumara

15-20 mins ( may take less time) mashing kumara/ chickpeas

20-40 mins chilling mashed mix

40-50 shaping and pan frying patties.

40-50 cutting buns, adding sauce and cheese, grilling

50-60: preparing additional  fillings and putting burgers together

Season:

• Kumara is always in season because it is a winter/ summer crop.
• Chickpeas are canned so no worry there.
• Spices are dried and packaged so they won’t go off and can be bought at any time.
• Lettuce is imported and grown so almost always available

If you can’t use lettuce then spinach is an option.

Cost.

The cost is based on paknsave website.

1 large kumara ( $1 ( $4.99 kg))

1 can chickpeas ( $1)

½-1 tsp cumin ( mrs rodgers $2.99 per package)

½ -1 tsp paprika ( mrs rodgers $1.99 per package)

½ tsp curry powder ( optional)

4 burger  buns ($2.49)

1 cup lettuce ( any type) ( $1.99 per whole)

4 medium slices of cheese ( low fat) ( chesedale $2.89) (or you can use block)

Tomato ( 1 sliced) (90c)

2 small tinned beetroot ( optional) ($1.25)

Tomato sauce( gormet tomato is a good option) ( should already have it)

Cost : $16.5 ( for 4 servings)

What changes did we make after the practices?

We added red onion to the recipe for more colour and flavor. We increased the spices for more flavour. We also let the mixture cool for longer so it was easier to handle.

Positive and negatives:

The burger ended up being very good. I think the textures and flavours were satisfactory. I am happy that a nutritious meal has turned out so well.

The flavour was lacking a little and there was less protein in the dish than recommended. The meal was also higher in carbohydrates ( overloaded you could say) than an average meal.

I have learnt: I have learnt how to work as a team, to work out costings of meals and how meals fit into the dinner plate model.