Madrona 3rd period Health Fitness cookbook. Examples of recipes high in particular vitamins/minerals. Make and enjoy!

1. 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
Witjuti printing.
skewers *1
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”
*1
Witjuti skewers
14.7 g protein
.67 mg Thiamin
5 mg Vitamin C
223 mg Potassium

2. By: Anabella King – Period: 3rd
FAST FOOD
Rich in Vitamin A, B3, and E
Gluten and Soy Free!
Ingredients:
• 1 Cup Peanut Butter
• 1 Cup Honey
• 1 Cup Carob Powder (Cocoa Powder may be used instead)
• 1 Cup Sesame Seeds
• 1 Cup Sunflower Seeds
Instructions:
1. Heat the honey until its warm, and then add the peanut butter slowly, until
it’s all just mixable.
2. Stir in the remaining ingredients and press the mixture into an oiled 8 x 8
inch pan.
3. Chill in the refrigerator for 1 hour.
4. Cut into 25 small squares. 1 square = 1 serving. Enjoy!
Source: http://recipes.rodale.com/Recipe/fast-food.aspx
Nutritional Information (Per Serving):
Vitamin A: 3.4 IU
Vitamin B3: 1.9 MG
Vitamin E: 2.9 MG

4. Brooke
period#3
Salad with Dried Apricots, Mangoes, Candied Pecans, Apple and Blue Cheese
Vitamin A
Ingredients
6oz bag Baby Spinach
12oz bag Veggie Lover's Salad
3/4 cup dried, chopped Apricots
1/2 cup dried, chopped Mangoes
1 cup blue cheese crumbled
1apple sliced
1 cup candied pecans (see recipe below - you'll have leftovers) - or you can buy them.
Salad dressing of your choice
Candied Pecans
Melt a little butter (3-4 T) and some brown or white sugar (1/4 cup or a bit less) on the stove top
in a large pan. Stir until the sugar is well-dissolved. Stir in 2 cups of pecans. Once the nuts are
well-coated with the butter/sugar mixture, transfer them to a 9×13 glass baking dish. Bake at low
temps (250/275 degrees) for a couple of hours, or until they reach desired crispiness, stirring
every 1/2 hour. Transfer to waxed paper as soon as you take them out of the oven so they can
cool and dry well.
Assembling Salad
In a large salad bowl, toss spinach and veggie lover's salad. Add chopped apricots, chopped
mangoes, blue cheese and pecans. Toss gently. Serve with salad dressing of your choice.
Source to which modifications were made:
http://mealplanner101.wordpress.com/2008/04/16/ahhhhh-nuts-delicous-candy-coated-nuts/
http://weekofmenus.blogspot.com/2010/09/salad-with-cranberries-candied-pecans.html

5. Italian Navy Bean Soup with Chard & Rice
One serving of this healthy & delicious soup provides almost ½ of the magnesium an adult needs per day.
There are over 140 mg. of magnesium per serving, most of it coming from the beans, chard & rice.
Recipe created by Hannah Karis with the help of her mom.
2 T. olive oil
½ medium onion, diced
3 cloves garlic, minced
3 ribs celery, sliced
2 small carrots, peeled & sliced
4 c. chicken broth
¾ t. salt
½ t. black pepper
pinch each of: chili flakes (or more to taste), thyme, marjoram, basil
1/3 c. white rice
1 can navy beans, rinsed & drained
2 c. swiss chard, chopped coarse
1 T. lemon juice
Heat olive oil in saucepan.
Add onion, garlic, celery & carrots. Cook until veggies start to soften & brown.
Add chicken broth, spices, rice and beans. Simmer until rice is tender.
Add chard & lemon juice. Simmer just a few minutes until chard is tender.
Taste & adjust seasoning.
Makes 2 generous servings.

6. Spinach Caesar with Pine Nuts
(Iron Rich)
Ingredients
3 tbsp
light mayonnaise
2 tbsp fresh lemon juice
2 tsp each Dijon mustard
and anchovy paste
2 cloves garlic, minced
1/2 tsp each pepper, salt
and Worcestershire sauce
3 tbsp olive oil
1/3 cup Parmesan cheese
8 cups baby spinach
4 slices bacon, cooked and crumbled
Preparation
Whisk together mayonnaise, with lemon juice,
mustard, anchovy paste, garlic, salt, pepper and
Worcestershire sauce. Gradually whisk in oil.
Stir in cheese.
Taste for seasoning. In a large bowl, toss spinach
with half the bacon.
Toss with enough dressing to coat spinach (any
extra can be kept for several days, covered and
refrigerated).
Sprinkle with remaining bacon.
Makes 6 to 8 servings.

7. Italian Navy Bean Soup with Chard & Rice
One serving of this healthy & delicious soup provides almost ½ of the magnesium an adult needs per day.
There are over 140 mg. of magnesium per serving, most of it coming from the beans, chard & rice.
Recipe created by Hannah Karis with the help of her mom.
2 T. olive oil
½ medium onion, diced
3 cloves garlic, minced
3 ribs celery, sliced
2 small carrots, peeled & sliced
4 c. chicken broth
¾ t. salt
½ t. black pepper
pinch each of: chili flakes (or more to taste), thyme, marjoram, basil
1/3 c. white rice
1 can navy beans, rinsed & drained
2 c. swiss chard, chopped coarse
1 T. lemon juice
Heat olive oil in saucepan.
Add onion, garlic, celery & carrots. Cook until veggies start to soften & brown.
Add chicken broth, spices, rice and beans. Simmer until rice is tender.
Add chard & lemon juice. Simmer just a few minutes until chard is tender.
Taste & adjust seasoning.
Makes 2 generous servings.

8. Matias Rivarola
12/10/11
3rd period
Boston Baked Beans
Beans are known for having lots of Calcium in them, and in this recipe, you’ll learn to
make some sweet, delicious beans for up to 6 people!
You’ll need:
-2 cups of navy beans.
-½ pound of bacon!!
-1 onion
-3 tablespoons of molasses
-2 teaspoons of salt
-¼ teaspoon ground black pepper
-¼ teaspoon dry mustard
-½ cup of ketchup
-1 tablespoon Worcestershire sauce
-¼ cup brown sugar
Instructions:
1. Soak beans overnight in cold water. Simmer the beans in the same water until tender,
approximately 1 to 2 hours. Drain and reserve the liquid.
2. Preheat oven to 325 degrees F (165 degrees C).
3. Arrange the beans in a 2 quart bean pot or casserole dish by placing a portion of the
beans in the bottom of dish, and layering them with bacon and onion.
4. In a saucepan, combine molasses, salt, pepper, dry mustard, ketchup, Worcestershire
sauce and brown sugar. Bring the mixture to a boil and pour over beans. Pour in just
enough of the reserved bean water to cover the beans. Cover the dish with a lid or
aluminum foil.
5. Bake for 3 to 4 hours in the preheated oven, until beans are tender. Remove the lid
about halfway through cooking, and add more liquid if necessary to prevent the beans
from getting too dry.

9. "Roasted Edamame Salad Recipe : Alton Brown : Food Network." Food Network - Easy Recipes, Healthy

10. Yummy Veggie Omelet
Vitamin B6 recipe
• Ingredients:
•
• 2 tablespoons butter
• 1 small onion or shallot, chopped
• 1 green bell pepper, chopped
• 4 eggs
• 2 tablespoons milk
• 3/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 2 ounces shredded American cheese
1. Melt one tablespoon of butter in a pan over medium heat.
2. Meanwhile start chopping up the onion and green pepper, and place separately
on the cutting board.
3. Then shred the American cheese, and place in a small bowl.
4. Wisk the eggs, ½ of the salt and your pepper in a small bowl, place aside
5. Set your onion and bell pepper into the pan and cook for 4-5 minutes until they
become tender, sprinkle with salt
6. Melt the rest of your butter in the pan (1 tablespoon) over medium heat. When the
butter starts to bubble, add your egg mixture. Cook for 2 minutes, or until the
mixture sets at the bottom of the pan. Gently lift the edges of the omelet with a
spatula to let the uncooked part of the eggs flow toward the edges and cook.
Continue the cooking until the center of the omelet starts to look cooked.
7. Then sprinkle the cheese over your omelet, and spoon the onions and peppers
into the middle of the omelet.
8. Let the omelet cook, until you get the cheese to melt at your desired consistency.
9. And ta-da, you’ve made your omelet!
Source: http://allrecipes.com/recipe/yummy-veggie-omelet/detail.aspx

11. Peanutmarsh
dessert 8 mg of zinc
Ingredients:
Frosting Contains zinc
½ teaspoon of cocoa powder
½ teaspoon water
3 peanuts, smashed
¼ teaspoon brown sugar
1 almond, crushed
Dessert:
1 jumbo marshmallow
1 teaspoon of water
½ teaspoon of brown sugar
1/8 cup peanuts
1 tablespoon of flower
Preparation:
Frosting:
Mix the cocoa powder and water so that in the end it is smooth. Smash 3
peanuts and mix then in. Add the brown sugar. Crush 1 almond and then mix
it in.
Dessert:
Put the peanut butter in a small bowl. Add 1 teaspoon of water. Mix in the brown
sugar. Smash the peanuts, and then mix them in. Then add the flour. Slice the
marshmallow in half and stuff this mixture in between the slices. Spread the
frosting on top and enjoy!

12. MACADAMIA NUT CRUSTED SALMON
The salmon, egg white, macadamia nuts, asparagus and brown rice
are all rich in Vitamin B1
By Nick Hull (adapted from Food Network Recipe by Emeril Lagasse)
2 (6 -8 ounce) salmon fillets
1/4 teaspoon fresh coarse ground black pepper
1/4 teaspoon kosher salt or 1/4 teaspoon sea salt
1 egg white
1/2 cup macadamia nuts, chopped
2 tablespoons olive oil
2 tablespoons salted butter
2 tablespoons fresh parsley, minced
1 teaspoon lemon juice, squeeze fresh
Hot cooked brown rice
Sprinkle fish with coarse pepper and kosher salt or sea salt.
In a shallow bowl, whisk egg white until frothy.
Dip fish in egg white, then coat with nuts. Pat nut mixture onto fish.
In skillet, cook fish in olive oil over medium heat for about 5-7 minute on
each side or until fish flakes easily with a fork.
Meanwhile, melt butter. Stir in fresh parsley and squeezed lemon juice.
Drizzle over fish. Serve with brown rice and asparagus. Enjoy!

13. Alec Sjöholm
12/11/2011
Period 6 PE
Monica Edwards
OVEN OMELETTE or CHEESY EGG BAKE or
SOMETHING LIKE THAT (named by my mother)
INGREDIENTS:
10 eggs
1/3 cup milk
1/2 tsp salt
1 cup shredded cheese (preferably cheddar)
PROCEDURE:
Preheat the oven to 325°F. Lightly grease an 8" x 8" square pan.
Crack eggs in a small mixing bowl, and add milk and salt. Beat
thoroughly. Spread cheese across pan, and add egg mixture. Bake
for 40 minutes. Makes about 6 servings.
VITAMIN D CONTENT: 8.03 mcg (1.34 mcg/serving)
PICTURES:
The finished product Me eating it

14. Meredith Millikan
rd
3 period
Pasta with Broccolini and Feta
Ingredients
• 16 ounces whole wheat pasta
• 1lb Broccolini
• 4 slices roasted red pepper
• I head garlic, roasted
• 3 ounces feta cheese
• 1 ounce pine nuts, toasted
• ¼ cup fresh basil, snipped
• Non-stick cooking spray
The Vitamins/Minerals in this recipe
B Vitamins, Vitamin A, Vitamin C, Zinc, Selenium, Phosphorous
Directions
1. Cook pasta and drain.
2. In a pan, sprayed with non-stick cooking spray, sauté the Broccolini.
3. Snip the peppers, and add along with the roasted garlic and pine nuts.
4. When heated through, mix with pasta and add feta cheese.

16. Pico De Gallo
By Joel Hashimoto
Nutritional Values
1.41 (mg) Thiamin
61 (g) or 47% DV of Vitamin C
.5 (mg) or 23% DV of Vitamin B6
• 6-8 ripe Diced Roma Tomatoes (3-4 cups)
• ½ of a Sweet Onion, diced
• 3 tbsp fresh cilantro, chopped finely
• 1 jalapeno, seeded and diced
• 2 Tsp Sea Salt (to your taste)
• 1-2 Juiced Limes
• 1 can of Black Beans, drained
• ½ cup of frozen, defrosted
1. Combine all ingredients in a bowl.
2. Mix thoroughly
3. Serve with tortilla chips
1. 2. 3.
http://foodrepublik.com/pico-de-gallo/
http://lakocinera.blogspot.com/2010/06/pico-de-gallo-salad.html
http://theslowroasteditalian.blogspot.com/2011/10/pico-de-gallo.html

17. Mixed berry shake recipe:
By Raina Jones 3th period
Ingredients:
1. Berries (i used raspberries)
2. Vanilla ice cream
3. Milk
you will also need a blender, spoon, and a cup
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
step 1. take the berries and put a handful of berries in the blender. if it
doesn't look like enough berries put in another handful
step 2. put in two or three scoops of ice cream in the blender
step 3. put half a cup of milk in the blender
step 4. put the lid on and blend it up until it is basicly liquified and stop
it. put the spoon in and mix around to see if it is liquidy enough. if it is
thick then continue blending until it is liquidy
step 5. put it in a cup (or cups) and drink!

19. Peppermint Hot Chocolate
A SUFICCIENT SOURCE OF PHOSPHORUS!
1 cup of milk= 240 milligrams of phosphorus (24% or RDA)
2 tablespoons of cocoa powder= 79 milligrams of phosphorus (8% RDA)
Ingredients:
• 1 cup of milk
• 2 tablespoons of unsweetened cocoa powder
• 2 tablespoons of sugar
• ¼ tablespoon of vanilla extract
• 1 candy cane (crushed)
• 1 candy cane (intact)
Instructions:
1. Pour milk into microwave resistant glass container.
2. Heat milk in microwave on normal settings for 2 minutes.
3. While milk is in microwave mix sugar, cocoa powder and the crushed
candy cane together in a mug.
4. After the milk is hot and the two minutes are over, pour the milk into the
mug.
5. Stir your cocoa with the whole candy cane and enjoy!

21. Baked Halibut Steaks
By: Taylor Atkisson
~ 5.4mcg B12~
For 4 servings:
Ingredients
• 1 teaspoon olive oil
• 1 cup diced zucchini
• 1/2 cup minced onion
• 1 clove garlic, peeled and minced
• 2 cups diced fresh tomatoes
• 2 tablespoons chopped fresh basil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 4 (6 ounce) halibut steaks
• 1/3 cup crumbled feta cheese
Directions
1. Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow
baking dish.
2. Heat olive oil in a medium saucepan over medium heat and stir in
zucchini, onion, and garlic. Cook and stir 5 minutes or until tender.
Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper.
3. Arrange halibut steaks in a single layer in the prepared baking dish.
Spoon equal amounts of the zucchini mixture over each steak. Top with
feta cheese.
4. Bake 15 minutes in the preheated oven, or until fish is easily flaked with
a fork.
http://allrecipes.com/Recipe/baked-halibut-steaks/detail.aspx

22. Rich in Vitamin E, Vitamin C, and Vitamin K
Ingredients:
• 4 tomatoes
• 1/4 cup(s) freshly grated Parmesan cheese
• 1 teaspoon(s) chopped fresh oregano
• 1/4 teaspoon(s) salt
• Freshly ground pepper, to taste
• 4 teaspoon(s) extra-virgin olive oil
1. Preheat the oven to 450 degrees F.
2. Chop the fresh oregano into small pieces.
3. Cut the tops off the tomatoes.
4. Take the salt and pepper and sprinkle on your tomatoes cut side up.
5. Grate the parmesan cheese.
6. Put tomatoes on baking sheet and sprinkle parmesan cheese on top.
7. Next, add the oregano and drizzle some olive oil on top each tomato.
8. Bake for around 15 minutes (may vary with size of tomatoes).
Recipe from Delish.com http://www.delish.com/recipefinder/baked-parmesan-
tomatoesrecipe-5761
Taylor Langager

23. TURKEY PINEAPPLE CURRY
Turkey Pineapple Curry has Turkey in it. Turkey is Poultry. All Poultry has
Niacin (Vitamin B3).
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: Serves 6
Ingredients:
• 1 onion, chopped
• 1/3 cup butter
• 1 Granny Smith apple, chopped
• 1/3 cup flour
• 1 tablespoon curry powder
• 1/2 tsp. salt
• 1/8 tsp. white pepper
• 3 cups turkey or chicken broth
• 3 cups cooked cubed turkey (or chicken!)
• 8 oz. can pineapple tidbits, drained
Preparation:
In a large skillet cook onion in butter until soft, about 5 minutes. Add apple; cook
and stir for 2 minutes longer.
Sprinkle in flour, curry powder, salt, and pepper. Cook and stir for 2 minutes. Add
broth and cook over low heat, stirring constantly until thickened. Add turkey and
pineapple and heat until mixture is hot. Serve over hot rice with desired curry
accompaniments (chutney, chopped nuts, toasted coconut).