Parts of a Plant (PowerPoint)

Draw a plant with all 8 parts listed. Draw arrows to each part of the plant.

1. Flower

2. Fruit

3. Seeds

4. Leaves

5. Stem/Shoot/Stalk

6. Tubers

7. Bulbs

8. Roots

Categorize Vegetables (PowerPoint)

Give two or more examples of vegetables that fit within the category listed.
Part of the Plant
Flower

Vegetable

Fruit

Seeds

Leaves

Stem

Tubers

Bulbs

Roots

Matching Parts of a Plant (PowerPoint)

The vegetables listed in the left-hand column come from various parts of the plant. These plant
parts are listed in the right hand column. Place the letter of the plant part from which each
vegetable comes.
Vegetables
_____ 1. Asparagus

Plant Parts

_____ 16. Kale

_____ 2. Beans

_____ 17. Lettuce

_____ 3. Beets

_____ 18. Mustard greens

_____ 4. Broccoli

_____ 19. Okra

_____ 5. Brussels Sprouts

_____ 20. Onions

_____ 6. Cabbage

_____ 21. Peas

_____ 7. Carrots

_____ 22. Peppers

_____ 8. Cauliflower

_____ 23. Potatoes

_____ 9. Celery

_____ 24. Radishes

_____ 10. Collard greens

_____ 25. Rutabagas

_____ 11. Corn

_____ 26. Spinach

_____ 12. Cucumbers

_____ 27. Squash

_____ 13. Dandelion greens

_____ 28. Sweet Potatoes

_____ 14. Eggplant

_____ 29. Turnips

A.
B.
C.
D.
E.
F.
G.
H.

Bulbs
Flowers
Fruits
Leaves
Roots
Seeds
Stems
Tubers

_____ 15. Garlic

Flavour Profile of Vegetables (PowerPoint)

Vegetables can be categorized by their colour, part of the plant, and flavour.
Focusing on the flavour of different vegetables, separate the vegetables by
putting their name in the categories listed.

Name of Vegetables
Celery
Bell Peppers
Endive
Iceberg Lettuce
Asparagus Bell Peppers
Onions
Egg Plant

Zucchini
Chile Peppers
Cucumber
Endive

Radishes
Parsnips
Potatoes

Frisee Lettuce
Sweet Potato
Radishes

Flavour Profiles
Grassy

Bitter

Sweet

Spicy

Mild

Review Vegetable Study Questions:

1. Why are vegetables low in calories?

2. What vegetables are good sources of protein?

3. What are the 8 parts of the plant that can be eaten as a vegetable?

4. Why should we purchase vegetables in season?

5. Name four vegetables that are in season all year round?

6. What should you look for when purchasing vegetables?

7. What should you avoid when purchasing vegetables?

8. How can you preserve nutrients in vegetables?

9. How can you reduce the sodium intake when purchasing and preparing
canned vegetables?

10. What does FIFO stand for and why is it an essential practice in the kitchen?

11. Would you wash vegetables that you are going to peel? Why or why not?

12. What must you do before cooking dried vegetables?

13. What are the four grades given to vegetables by the Canadian Food
Inspection Agency? List in order from the highest quality to the lowest.

Review Vegetable Fill in the Blank

In the blanks at the left, write the word or words that correctly complete each
sentence.

1. Most vegetables are ______________ in calories.

2. Vegetables such as green beans or corn may be bought fresh during

_______________ or_________________.

3. Locally grown vegetables are usually ____________ in price than those

shipped from other parts of the country.

4. Vitamin A is found in vegetables that are deep _____________ and deep

_____________ in colour.

5. When shopping, look for ____________ quality vegetables.

6. When vegetables are cooked properly, _______________ is broken down

and___________________ is cooked making the vegetables easy to
digest.

7. Vegetables are classified according to the __________ of the plant from

which they come.
7

8. Overcooking of vegetables causes a loss of ____________,

______________, ________________, _______________, and
______________.

9. The _______________ is the reproductive part of most plants.

10.Tubers, roots, and bulbs are _________ in starch and __________ in

calories.

11.A vegetable should feel ______________ in relation to its size.

12.Vegetables should be _________________in size with the___________

color.

13.Most fresh vegetables should be stored in the _____________ as soon as

you bring them home.

14.If you soak vegetables in water you will lose _______________.

15.Fresh vegetables should be used within _____ to _____ days.

16.____________vegetables and __________ vegetables have almost the

same nutrients as fresh ones.
8

17.Dried vegetables have most of the _________________ removed.

18.Dried legumes are a good source of __________________.

19.Thicker vegetables take _______________ to cook.

20.Use the cooking liquid from vegetables because it contains valuable

___________________.

21.Dried peas and beans must be _______________ before cooking.

22.The ___________ of potatoes contains valuable nutrients.

How to use Vegetables in your Diet:

Vegetable

Meal
(Breakfast/Lunch/
Dinner/Snack
/Dessert)

Name of Dish

Cooking Method
(Steaming/Baking/
Frying/Broiling/
Sauting/Roasting/etc.)

Tomato
Dessert

Sauteing
Breakfast

Dinner

Lasagna
Roasting

Chicken Stir-fry
Avocado
Baked
Fava Beans
Fries & Gravy

10

Rouxbe Video on Vegetable Pigments

First watching the rouxbe video titled How to Preserve Vegetable Pigments,
and then fill in the blanks with the appropriate word.

1. ________________ coloured vegetables contain the chlorophyll pigment.

a. Green coloured vegetables should be cooked ______________a lid.
b. You should not add_______________ when cooking green
vegetables because chlorophyll is sensitive to this.
c. You should not add ___________ soda to the water when cooking
vegetables because it makes them mushy and leaves a soapy after
taste.
2. _____________and _____________ coloured vegetables contain the
flavonoid pigment.
a. These vegetables hold their colour when ____________is added to
the cooking process.
b. When cooking you can keep a ____________ on the pot.
3. White coloured vegetables contain the _________________ pigment.
a. An ____________should be added to the water or pan when cooking
these vegetables. You can also cook with a lid on the pot.

11

Rouxbe Video on Vegetable Pigments (page 2)

4. Vegetables that leach colour, such as beets, should be cooked
__________________ from other vegetables. You should also wear
______________ when working with vegetables that leach.
5. The pigment carotene is found in ________________ coloured vegetables.

a. Vegetables with carotene are very stable and can be cooked

____________ or ________________ a lid. They can also be cooked
_______________ or ____________________ an acid present.
6. Enzymatic _________________ occurs when the cell walls are bruised and
oxidize.
a. This can happen when we cut vegetables such as avocado, potatoes,
and mushrooms. We can help limit the vegetables exposure to
oxygen by adding ___________ or _______________ juice and
soaking them in water.

12

Categorize Fruits(PowerPoint)
Give three or more examples of fruits that fit within the category listed.
Categories of Fruit
Berries

Fruit

Drupes/Stone Fruits

Citrus

Melons

Pomes

Tropical

13

Fruit PowerPoint Questions:

Classification:
1. _____________ are small juicy fruits that grow on vines and bushes
worldwide.
2. They must be fully ripened on the vine as they will not further ripen
after_________________.
3. Do not ___________ until you are ready to use berries.
4. Drupes are also known as ____________ _____________.
5. Drupes have thin skin, soft flesh and one woody _______________or
_____________.
6. Drupes make excellent _____________fruits.
7. Citrus fruits have thick rind, most of which is a bitter white
________________with a thin exterior layer of coloured skin known as the
________________.
8. Citrus fruits flesh is ______________________and juicy.
9. Citrus fruits flavours vary from ___________________to tart
to_____________________.
10. Melons are members of the ________________family.
11. Melons have almost _________% water and cooking destroys flesh.
12.______________ are tree fruits.
14

13. Pomes have thin skin and firm flesh surrounding a central ____________
containing small seeds.
14.Tropical fruits are grown in ______________________climates.
15. Plants in this area have adapted to this climate, and many tropical fruits
are large, brightly __________________, and very
________________________.

Nutrition:
1. Fruit contains approximately ______________% water.
2. Fruits are low in _____________ and protein.
3. They are an excellent source of ______________________.
4. List the fruits or types of fruits that you can get the following vitamins and
minerals from:
A. Vitamin C__________________________________________________
B. Vitamin A__________________________________________________
C. Potassium__________________________________________________

15

Water Content of Fruits:

1. List at least 6 fruits with high water content :
A.
B.
C.
D.
E.
F.

How to Select Fruits:

1. Buy fruits that are:
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
2. Avoid fruits that are:
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
Buying Fruit in Season:
1. The advantages of purchasing fruit in season would be:
A. ___________________________________________________________
B. ___________________________________________________________
___________________________________________________________

16

Storage 101:
1. Great tasting fruits and vegetables begin with_______________ storage at
home.
2. Just remember the FIFO rule:___________ _____________ __________
____________. Use whatever is oldest first and continually rotate your
stock to ensure freshness and reduce waste. The FIFO rule applies to all
types of foodsfresh, frozen, canned and dried.
3. Fresh fruit should be used within a ____________ _____________.
4. Some fresh fruits can be left at _______________ temperature to ripen,
and then refrigerated.
5. Frozen fruits should be stored at _________F or less.
6. Use frozen fruit before the use by date on the package and as a rule, use
within __________ months.
7. Canned fruits have a shelf life of about ____________ years.

8. Canned goods should be store at __________temperature (about

________F).
9. Dried fruits should be stored in a ____________ and ______________ place
because warmth makes the food spoil faster.
10. Dried foods will last from _____________ months to a year.

17

Dried Fruits:
1. Dried fruit is used in a variety of dishes including __________________,
_________________, _______________, ________________and breakfast
items.
2. Some dried fruits are treated with _______________ _____________to
preserve their color and to stop spoilage.
3. Dried fruits are often _________________ or _______________before
using.
Canned Fruits:
1. Canned fruits are usually packed at the peak of __________________, so
their flavor is consistent all year long.
2. Grading:
a. ____________________________________
b. ____________________________________
c. _____________________________________
3. Water packed canned fruit retains more of the fruits ______________
flavors and has fewer _____________(than syrup packed fruits).
4. Syrup packed canned fruit is always ____________and is less likely to be
broken or crushed. Heavier syrups are used to _____________the shape of
more delicate fruits.
Frozen Fruit:
1. Fruits are usually ______________ ________________ ____________(IQF),
by speeding up the freezing process the formation of ice crystals is greatly
reduced.
2. Grading:
a. _________________________________
b. _________________________________
c. _________________________________
18

Fresh Fruit Grading:

1. ________________ ______________ ______________ ________________
has developed a grading system for fresh fruit.
2. Grading from highest to lowest:
a. _____________________________
b. _____________________________
c. _____________________________
d. _____________________________

Enzymatic Browning:
1. Why is it important to wash fruits before eating
them?________________________________________________________
2. Why do most fruits turn brown when they are
cut?__________________________________________________________
3. How can you prevent fruit from turning brown after it is cut?
__________________________________________________________
4. acidulation =___________________________________________________

Cooking Methods:
1. List 7 cooking methods for fruits:
a. ________________________________
b. ________________________________
c. ________________________________
d. ________________________________
e. ________________________________
f. ________________________________
g. ________________________________

19

2. Fruits are broiled or grilled just long enough to _________________ sugars.

3. Broiling and grilling is done quickly in order to avoid breaking down the
fruits _______________________.
4. Sauting fruits develop a rich, _____________flavour.
5. Fruits can be sauted briefly in ________________ and _______________.
6. Poaching _____________________and_____________________ fruits
7. Poaching liquid can be ___________,___________,___________,
or_______________.
8. Poaching liquid temperature should be _________F (85C)

20

Review Matching Categories of Fruits

The fruits listed in the left-hand column most by matched to one of the 6 categories of fruits.
These categories are listed in the right hand column. Place the letter of the category from which
each fruit belongs under.
Fruits
_____ 1. Cherries

_____ 16. Limes

_____ 2. Bananas

_____ 17. Watermelon

_____ 3. Granny Smith Apples _____ 18. Pomegranate

_____ 4. Star Fruit

_____ 19. Papaya

_____ 5. Grapes

_____ 20. Mango

_____ 6. Plums

_____ 21. Cantaloupe

_____ 7. Apricots

_____ 22. Pears

_____ 8. Blackberries

_____ 23. Blueberry

_____ 9. Honeydew Melon

_____ 24. Dragon Fruit

_____ 10. Lemons

_____ 25. Kiwi

_____ 11. Raspberries

_____ 26. Grapefruit

_____ 12. Saskatoon Berries

_____ 27. Guava

_____ 13. Mandarin Oranges

_____ 28. Tangerine

_____ 14. Pineapple

_____ 29. Gala Apple

Categories
A.
B.
C.
D.
E.
F.

Berries
Drupes
Citrus
Melons
Pomes
Tropical

_____ 15. Peaches

21

Review Fruit Scramble

Unscramble the following letters to spell out the names of the fruits. Then check
the appropriate column to identify the classification of each fruit.

Fruits

Berries Drupes Pomes Citrus Melons Tropical

1. ganrose=
2. palpes=
3. sanbaan=
4. neippalsep=
5. aptcoenaul=
6. rebrebslieu=
7. wabreriestrs=
8. pergaftuir=
9. sperag=
10.yapaap=
11.twiirfkui=
12.shercrie=
13.yhweeond=
14.sapre=
15.gantrinsee=
16.coptairs=
17.slomen=
18.tnelwamero=
19.muslp=
20.chepsea=
21.gisf=
22.dovcaao=
23.snirrrbeeca=
24.semli=
25.acaabs=

22

Rice: PowerPoint Notes

Is a starchy seed of a _______________________ grass
Rice is used as
____________________________________________________________________________
Its flavour adapts to the foods and seasoning with which the rice is
cooked
Rice is divided into three types based on seed size:

Types of Rice:
______________________________
left whole with bran attached
_______________________________
pearled and polished with only the endosperm remaining
________________________________
parboiled to remove surface starch
_______________________________
fully cooked then flash frozen
23

Rouxbe Rice Basics Video

1. There are two main categories of rice _________ grain & __________grain.
2. The textural properties of long grain rice are _____________&
____________ and short grain rice is _____________&________________.
3. Whole grain rice has three parts _______________, ______________,
_________________.
4. Milled or polished white rice only includes the _______________________.
5. Brown rice is high in _________ and has a _____________flavour.
6. The outer shell of the brown rice ___________________the cooking time.
7. The reason long grain rice is so popular is because once it is cooked it
___________its shape and _________________ easily.
8. Two examples of long grain rice are ______________&_______________.
9. Italian rice, ________ _____________ has a softy and _____________
texture, due to its high ______________ content.
10. Parboiled or converted rice means:
____________________________________________________________
11. Instant rice has been processed, precooked, & dehydrated, this process
sacrifices __________________, ________________, &________________.
12. Wild rice in not part of the rice plant but actually part of the ____________
plant.
13. Rice is best stored in a ___________, __________, &____________ place.

24

Whole Grain :
Fill in the parts of a grain

25

Milling Grains Define:

Grains can be milled in a number of ways. There are four common processes:

Cracking:
Hulling:
Pearling:
Grinding:

26

PowerPoint Identify These Grains:

Cornmeal_______________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Hominy_________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Grits____________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Barley:
Millet:
Quinoa (KEEN-wah):
Kasha:

27

Cooking Methods: Fill in the Blanks:

SIMMERING

RISOTTO

PILAF

28

Rouxbe How to Cook Grains Video

1. Grains are the edible _________ seeds of a variety of ____________ plants.
2. 5 common grains are _____________, _____________,
___________________, and____________________.
3. Certain seeds come from grass plants but are still considered grains
because of their ___________________ ___________________________.
a. These grains are______________ ________________ ___________.
4. This must be removed in order to make the grain edible, the ___________.
5. Bran contains __________________ which gives the grain its nutty flavour.
6. The germ contains most of the grains _______________.
7. Endosperm is the _________________ soft interior that accounts for the
bulk of the seed.
8. To be considered a whole grain it must contain ______________
_____________ ______________.
9. ___________________ or ___________________ the grain helps to
shorten the cooking time and also alters the texture.
10. The more grains are _____________________the less _______________
they become.
29

11.Whole grains are especially affected be ___________,

___________,__________and become rancid if not stored properly.
12. Four steps to preparing grains
a.
b.
c.
d.
13. List the 4 main cooking methods for grains:
a.
b.
c.
d.
14.The fastest method is ___________________. The disadvantage to the
boiling method is that many of the grains nutrients are ________________
into the cooking __________________.
15.The steaming method: Grains are added to a premeasured cooking
____________. Once liquid comes to a boil, ___________ & steam until
____________.

30

16.The Pilaf method: Grains are first __________________before a set

amount of liquid is added. Cover and leave to ____________until done.
17. Risotto Method: Grains are first __________ in aromatics and fat. Liquid is
___________ added and grains are stirred _____________________during
the cooking process to slowly cook out ____________________.
18. Bulgur can be simply ________________since they have been par cooked.
19. All grains can benefit from a ____________ _____________ after cooking.

31

Pasta PowerPoint
Pasta is made from _______________ _________________ of a liquid (usually
egg and/or water) mixed with flour then ______________ or cut into a wide
variety of shapes and sizes
Pasta can ____ ______________ ______________ ______ ___________ for
later preparation.
Pasta is widely used in cuisines of _____________, ____________
______________________ and __________________.

Cooking Pasta
o Pastas are cooked by adding the pasta to _____________ ______________.
The pasta should be added gradually so water continues to boil rapidly.

o The standard for final cooking is called ___ __________ (to the tooth). If
cooking time is extended, the pasta may become __________ _______
___________.

o If the pasta is to be further baked or simmered with other ingredients,

_______ ______________ ______ ____________________ __________
______________ ____________.

32

Rouxbe How to Cook Dried Legumes Video

1. Dried beans are an excellent source of ________________________,
________________ ________________, and______________________
___________________________.
2. Older beans ____________with age.
3. Beans can be stored for ____-____ days in the refrigerator or up to ____
months in the freezer.
4. Once sorted ________________ beans to remove any dust or dirt.
5. To soak beans simply means to _________________________ them.
6. One of the biggest advantages to soaking legumes is it helps to speed up
the ______________ _________________ by _______%.
7. __________________&_____________ are lost during the soaking process.
8. When soaking beans you should use _____________ the liquid to beans.
33

9. Beans should be soaked until they are ________________or up to 8 hours.

10. Beans can be soaked at _________ temperature or in the ______________
if your kitchen is warm. This stops the fermentation process.
11. Do not use the soaking liquid to cook the beans as it contains the
________________ ________________ that contribute to gassiness.
12. It is important that the liquid only________________ as boiling will break
down beans and ______________ the skins.
13.Stir the beans time to time to ensure they cook _____________ and so they
do not ________________ ____________ _____________ of the pot.
14. You should season about __________ __________ through the cooking
process. This gives the salt time to ___________________ into the starchy
core of the beans.
15.Properly cooked beans are _______________ on the inside, still in tacked,
and neither ____________________or_______________________.
16.The best way to determine if the beans are done is to ___________ them
as they cook.
17.Although canned beans are convenient they often contain high amounts of
______________________ and __________________________.

34

Seeds & Nuts PowerPoint

Briefly list a few things about each seed and nut. Include information such a main
nutrients, flavour, shape and size, or any interesting facts.
Almonds
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Walnuts
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Pecans
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Brazil Nuts
35

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Pine Nuts
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Flax seeds
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Chia Seeds
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Hemp Seeds
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Pumpkin Seeds
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

36

Sesame Seeds
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

Adding nuts and seeds to your diet:

A.
B.
C.

List a few ways you use nuts and seeds in your diet:
A.
B.

37

BREAKFAST CEREAL COMPARISON

Record the information from the Nutrition Facts panel using two ready-to-eat Breakfast cereals
of your choice. Then answer the questions on the next page.
Note:
1 gram of fat = 9 calories
Recommended fibre per day = 30 grams
Recommended Sodium 100 mg. No more than 1000 mg per day
CEREAL A:
CEREAL B:
PRICE:
PRICE:
SIZE OF SERVING:
SIZE OF SERVING:
NUMBER OF SERVINGS:
NUMBER OF SERVINGS:
(SIZE OF PKG BY SIZE OF SERVING)
(SIZE OF PKG BY SIZE OF SERVING)
NUTRITION INFORMATION PER SERVING WITHOUT MILK
CALORIES PER SERVING:
TOTAL FAT:
GRAMS
CALORIES FROM FAT:
SATURATED FAT (SATURATES)
CHOLESTEROL:
SODIUM:
TOTAL CARBOHYDRATE:
DIETARY FIBRE :
STARCH:
SUGAR:
PROTEIN:

CALORIES PER SERVING:

TOTAL FAT:
GRAMS
CALORIES FROM FAT:
SATURATED FAT (SATURATES)
CHOLESTEROL:
SODIUM:
TOTAL CARBOHYDRATE:
DIETARY FIBRE :
STARCH:
SUGAR:
PROTEIN:

PERCENT OF DAILY REQUIRED AMOUNT (FOOD GUIDE) WITHOUT MILK

SODIUM: over or under recommended daily
amount?
DIETARY FIBRE:
VITAMIN A:
VITAMIN B 1 (THIAMINE)
VITAMIN B 2 (RIBLFLAVIN)
VITAMIN B 3 (NIACIN)
VITAMIN B 6
VITAMIN B 12
FOLACIN OR FOLIC ACID
VITAMIN C
CALCIUM
IRON
ZINC
OTHER NUTRIENTS :

SODIUM: over or under recommended daily

amount?
DIETARY FIBRE:
VITAMIN A
VITAMIN B 1 (THIAMINE)
VITAMIN B 2 (RIBLFLAVIN)
VITAMIN B 3 (NIACIN)
VITAMIN B 6
VITAMIN B 1 2
FOLACIN OR FOLIC ACID
VITAMIN C
CALCIUM
IRON
ZINC
OTHER NUTRIENTS :

38

LIST ALL THE INGREDIENTS SHOWN ON THE LABEL (other than listed above)

1.

Which of the two cereals is lowest in fat? _______________________________

2.

Which of the two cereals is lowest in sodium? __________________________

3.

Which of the two cereals is lowest in sugar? ____________________________

4.

Which of the two cereals is highest in fibre? ____________________________

5.

Which of the two cereals is highest in vitamins and minerals? _____________

6.

Which of the two cereals would you rank as the MOST NUTRITIOUS overall?
___________________________________ Explain your answer: ____________
__________________________________________________________________

7.

Which cereal would you rather eat? ____________________________________

Explain why: ______________________________________________________

8.

What size portion of cereal do you usually eat? ___________________________

9.

How does this portion size affect your evaluation of nutrition label information?
________________________________________________________________

10.

What type of milk do you pour onto your cereal? ________________________

11.

How does the milk affect the nutritional value of the cereal? ________________
_________________________________________________________________

12.

How much sugar and fruit, if any, do you add to your cereal? ________________

__________________________________________________________________
14.
How does added sugar or fruit affect the nutritional value of the cereal?
________________________________________________________________________
39

Vegetarian PowerPoint
Type of Vegetarian
Vegan

Raw Foodist

Fructarian (Fruitarian)

Ovo-Vegetarian

Define
Vegetarians do not eat meat, fish,
or poultry.
Vegans, in addition to being
vegetarian, do not use other
animal products and by-products
such as eggs, dairy products,
honey, leather, fur, silk, wool,
cosmetics, and soaps derived
from animal products.
Also referred to as a strict or
pure vegetarian
Vegan who will eat only raw or
slightly warmed plant products
Believes that cooking foods to
temperatures of 47C (116F) or
above destroys enzymes and
nutrients
May soak certain foods (nuts and
sprouts) to soften and increase
nutrient absorption
Only eats fruits, nuts, seeds,
legumes and grains
Vegetables and oils gathered
without harming the plant
Some eat only plant matter
already fallen
Ovo refers to eggs
Does not eat meat, fish, fowl or
dairy products.
Eats egg products
40

Ovo-Lacto-Vegetarian

Lacto-Vegetarian

Macrobioticist

does not eat meat, fish or fowl.

Will eat eggs
Will drink milk and use dairy
May not eat cheese with animalbased enzymes (rennet, or eggs
from factory farms)
One of the most typical of
vegetarian diets
Lacto refers to milk
Does not eat meat, fish, fowl or
eggs.
Will drink milk and use dairy
products (e.g., yogurt and
cheese)
Will not eat eggs
Followers of a diet devised by
Japanese teacher in 1920s
Simple meal plan of brown rice,
miso soup, and seaweed
Brown rice, grains, vegetables
basis of diet
Fruits, nuts, refined sugars and
foods avoided
Fish occasionally eaten

List of few of the reasons why someone would choose to be a vegetarian:

a)
b)
c)

41

Nutrient
Protein

Iron

Calcium

Vitamin B12

Essential fatty acids

Vegetarian Friendly Options

nuts and seeds
cooked beans, peas and lentils
all soy products such as tofu, tempeh
and beverages
wild rice, quinoa, hemp seeds,
buckwheat
spinach, artichoke, brussel sprouts,
raisins
dark green leafy vegetables, dried beans
or legumes, iron-enriched products
(check labels), nutritional yeast and
dried fruit
sunflower, pumpkin, chia, and hemp
seeds
beets, bananas, coconut, tomato, fig,
potatoes, grapes, apricots
Dairy products, almonds, sesame
seeds, dark-green vegetables
(such as broccoli, bok choy and
kale), and black strap molasses
contain calcium.
Other products are fortified with
calcium, including soy and rice
beverages, tofu and orange juice (check
the ingredients).
Almonds, brazil nuts, butternut squash
Fortified cereals, soy and rice
beverages, and some types of
nutritional yeast.
Supplements
Olive, sesame, and coconut oil
Flax, hemp, and walnut oil/seeds

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Vegetarian Research Project

ME Lazerte is starting a Vegetarians Unite Group. You have been asked by your teacher to be
the president of the group. Your first task is to do research and further explore the world of
vegetarians. You may present the information in any style or format. Examples: PowerPoint,
Prezzi, pamphlet, video, essay, booklet, etc.
Part 1:
Research ALL three food caterogies:
1. Pulses (lentils, lima beans, chickpeas, etc.)
2. Tofu (soft, firm, silken, etc.)
3. Meat Substitutes (tempeh, seitan, Portobello mushroom)
Choose ONE food from each category, example for pulses you may choose lentils. You will need
to complete the following for each food choice:
a)
b)
c)
d)
e)

Create a thoughtful definition.

Where can I purchase it in Edmonton?
What is the cost and size?
Describe the nutritional benefits or an image of the nutritional fact label
What is the religious/cultural/ environmental/etc. significance to why a
vegetarian would pick this option?
f) Two images: One of the product raw and another one of it prepared in a
vegetarian dish
Part 2:
Create a 3 day meal plan for a teen vegetarian. Include breakfast, lunch, dinner, snacks,
dessert, and beverages. What you need to include:
1. Meals should be balanced (protein, carbohydrates, fat) and nutritious (refer to
Canada Food Guide for serving sizes for teens)
2. Your dinner each day must be eaten out at a restaurant, include:
a. Restaurant name and address
b. List menu item(s) selected for dinner
c. List cost of dinner
Part 3:
Find one vegetarian recipe you would like to make in class. This recipe does not have to
be part of your 3 day meal plan. Pick a recipe that contains tofu.
Some helpful resources: www.vrg.org, http://www.peta.org, www.pinterest.com,
http://www.youngveggie.org, http://www.happycow.net

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Rubric For Vegetarian Research Project

Components

Grade

PART ONE
Pulse

Pulse food choice clearly labeled

Thoughtful definition
Lists where can it be purchased in Edmonton?
Identify cost and package size?
Includes nutritional benefits/nutritional fact label
States the religious/cultural/ environmental/etc. significance
Includes two images (raw/prepared)

/10

Tofu

Tofu food choice clearly labeled

Thoughtful definition
Lists where can it be purchased in Edmonton?
Identify cost and package size?
Includes nutritional benefits/nutritional fact label
States the religious/cultural/ environmental/etc. significance
Includes two images (raw/prepared)

/10

Meat substitute

Meat substitute choice clearly labeled

Thoughtful definition
Where can it be purchased in Edmonton?
Cost and package size?
Nutritional benefits/nutritional fact label
Religious/cultural/ environmental/etc. significance
Two images (raw/prepared)

/10

PART TWO
Day 1

Meals are balanced, nutritious, and relative of a vegetarian diet

Includes restaurant name and address
Includes menu item(s) selected for dinner
Includes cost of dinner

/10

Day 2

Meals are balanced, nutritious, and relative of a vegetarian diet

Includes restaurant name and address
Includes menu item(s) selected for dinner
Includes cost of dinner

/10

44

Day 3

Meals are balanced, nutritious, and relative of a vegetarian diet

Includes restaurant name and address
Includes menu item(s) selected for dinner
Includes cost of dinner

/10

PART THREE
Recipe

Recipe has tofu as main ingredient

Recipe includes: ingredient list and detailed instructions

/5

Neatness & Organization

/5
Project Total
/70

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