Lesson video

Hello I Mr. Ballam, thanks very much for choosing this lesson.

Today we're going to be making cheesy bean burritos.

Sounds delicious, doesn't it?

Let's get started.

So what are we going to learn today?

Well, by the end of this lesson, you'll be able to use your own food skills to make cheesy bean burritos.

Doesn't that sound brilliant?

So let's look at some key words, which we're gonna go through today.

The first one is burrito, the name of the recipe, and it's a tortilla wrap with different fillings, originally from Mexico.

The next one is cross contamination.

It's quite an important word, this one.

And this is where food poisoning bacteria is spread between food surfaces, hands and or equipment.

So it's really important that we work hygienically.

The next one is nutritional analysis, and this is the process of calculating the energy and nutrients provided by foods.

And the last one, beans.

And these are the edible seeds of a plant.

So let's get started and have a look at the recipe origins and health.

Well burritos originally from Mexico, and burrito in Spanish, literally translates to little donkey.

Burro is donkey in Spanish, and burritos are a tortilla wrap usually made from wheat flour and they have lots of different fillings.

You may have had some of these, for example, it could be different types of beans.

It could be cooked meat.

So for example, shredded pork, or perhaps rice, spices, vegetables, cheese, and some sauces.

Things like sour cream or guacamole.

So there's lots of different types of fillings in our little donkeys.

Now burritos are usually served warm and usually eaten by hand, and they might be warmed on the hob.

For example, in a frying pan, or perhaps in the oven wrapped in foil.

Burritos can be served wet.

You can see this in the photo just to the right.

And this means it's covered in a spicy sauce.

Similar to burritos are things called enchiladas.

They're very much the same.

And these are usually made from smaller wraps made from corn this time not from wheat.

And they have different fillings, and they are baked in the oven with a sauce.

You can see one just at the top of the screen.

That's an enchilada.

Also, there are chimichangas, and these are deep fried burritos.

And these are usually served with lots of different sources.

And you can see that in the photo just down the bottom.

So these are burritos which are deep fried.

Now can you tell me what another name for corn is?

I bet you can guess it really.

Obviously the quick answer would be sweet corn.

But the other answer is maize.

So corn and maize are the same thing.

Now let's have a quick check for understanding, shall we?

So chimichangas are a healthier choice than burritos.

It's that true or false?

Yes, that's false, isn't it?

And why is that?

Well, chimichangas are deep fried and therefore, are a less healthy choice.

They've got more fat, more oil.

Now many Mexican dishes contain beans which can form part of your five a day.

And most people, as we know, do not have five a day.

So we all need to eat more fruits and vegetables.

And this also includes different types of beans.

You can see some here in the burrito.

So did you get your five a day yesterday?

Have a little think.

What about for breakfast?

What did you eat?

Maybe you had some baked beans, for example.

Or perhaps a glass of orange juice.

And lunch, maybe you had a salad, or perhaps some vegetables with your main meal or in the evening.

What fruits and vegetables did you have then?

And of course you may have had some fiber day, maybe having snacks for example too.

So although it's quite easy, we think to get five a day, lots of people don't.

So we need to encourage people, to meet more fruits and vegetables.

And that includes beans.

Now beans do count towards your five a day, but the only count once, there's a maximum of one portion a day, no matter how much you eat.

And beans are a good source of fiber, but they have fewer other nutrients than fruits and vegetables.

So that's why they're only counted once.

And a portion of beans is 80 grams.

That's around three heaped tablespoons.

Now name three dishes that contain beans.

Hmm.

Can you think of any?

Well, one example could be a jacket potato with baked beans.

That's quite a simple one, isn't it?

Oh, how about a chilli con carne.

And that often has red kidney beans in it.

Or perhaps you are going to be making a lentil and bean stew, for example, or a soup.

So there are lots of uses for beans when we cook, and they're good for us.

So let's just check that you've been listening.

So what is the maximum number of portions beans count towards in your five a day?

Is it A, B, or C?

Yes, that's right.

It's A, isn't it?

Maximum one.

No matter how many beans we eat in a day, they only count once towards that five a day.

Well done for getting that one correct.

So I've got a little task for you here, and this one's quite creative all around burritos.

And I want you to create three different burrito fillings, and some ingredients I've suggested just down the bottom.

But you can use your own if you want.

So have a good think.

Maybe think of some themes or ingredients that you like, or your friends like or perhaps people in your family.

Pause the video, be creative, and we'll come back soon.

Good luck.

Well, how did you get on?

I bet you were really creative, weren't you?

Let's have a look at some examples, which I've done earlier.

So one example could be things like shredded pork.

Do you remember we talked about that at the beginning of the lesson.

And perhaps that's with onion, garlic, yellow peppers, a salsa like a tomato, salsa, and some rice.

That sounds like a really good combination, doesn't it?

Or how about black beans with cheese, green pepper, chilli sauce, or a bit spicy, and some lovely guacamole made from avocados.

That sounds delicious too.

And the last one is onions, peppers, tomatoes, red kidney beans, rice, and chilli.

Another delicious combo.

So whatever you've done, you've done really well, and you've been super creative and it just shows burritos can have lots of different types of fillings.

Now let's move on to the second part of the lesson, which is all about making and evaluating your cheesy bean burritos.

Now before we get started, you remember some key words we looked at earlier, and it's really important that when we start preparing and cooking food, we should always be safe and hygienic.

So for example, we should remove any jackets, jumpers, and jewelry.

We should remove any nail varnish, if we've got that on.

We should tie back any long hair.

We should roll up long sleeves.

We should wash and dry our hands thoroughly and we should wear a clean apron.

All these things help us to be hygienic.

So why do you think these steps are important?

Why could it be?

Hmm?

Well, yes, they're there to keep us hygienic, aren't they?

They're also there to protect our clothes, for example, or stop our hair falling into the food perhaps.

Or perhaps if we've got nail varnish on, chips of the nail varnish could fall into the food too.

It's also to prevent any bacteria, insects, or dirt, falling into the food too, perhaps from our blazer, or perhaps a jumper.

So we need to be hygienic when we're preparing and cooking food.

So we need to cook food hygienically to ensure that food is safe to eat.

And we cook hygienically to prevent food poisoning.

And food poisoning could occur through cross-contamination of bacteria.

Now let's have a look at what this cross-contamination means.

And essentially it means that where food poisoning bacteria is spread between food, surfaces, hands and or equipment.

So it crosses from one to the other.

So to prevent cross contamination, we should do things like wash our hands.

We should wash fruits and vegetables, we should use separate chopping balls for raw and cook food.

We should store food properly, and we should clean and wipe surfaces.

So why do you think these steps help to prevent cross-contamination, hmm?

You might wanna pause the video very quickly, just have a think about these.

What do you think?

Well the first one, wash hands, that's absolutely essential.

And that's to make sure that any dirt or food poisoning bacteria is removed from our hands.

Because we might be handling food directly.

We need to wash fruits and vegetables.

So this could remove dirt, insects and bacteria before we use them.

'cause we might eat the fruit and vegetables raw, for example.

We then need to use separate chopping balls.

So for example, we might be handling raw meats and cooked vegetables for example, or cheese.

So they need to be prepared on separate chopping boards.

We don't want one to contaminate the other, we need to store food properly.

So we need to make sure it's in good sealable packets, or perhaps covered when it's put in the fridge, for example.

And lastly, we need to clean and wipe surfaces.

And again, this helps to prevent bacteria cross contaminating from the surface onto food, for example.

Well done if you've got those correct.

Now let's have a quick check for understanding, shall we?

We've done this quite a bit now, so I'm sure you'll be brilliant.

So cross-contamination is where food poisoning bacteria is spread between food surfaces, hands, and or equipment.

Is that true or false?

Yes, that's true isn't it?

And why is that?

Well, it's exactly what we said.

Cross-contamination is where food poisoning bacteria could be spread between food surfaces, hands and or equipment.

And we prevent it by doing a number of things.

So for example, washing our hands, using separate chopping boards, storing food properly, and cleaning and wiping food services.

Well done, that's a really important part to remember when you are preparing and cooking food hygienically.

So let's get on there looking at how we're going to be making our cheesy bean burritos.

So one of the things we're going to be doing is measuring, and we're gonna be using weighing scales and we need to make sure when we weigh our food, the scales display zero before we weigh.

We also need to add the food slowly to the weighing scale so it can be weighed properly, so we don't put too much in, for example.

We're also going to be doing other types of measuring too.

We're gonna be using a measuring jug.

So we're going to slowly add the liquid that we're going to measure, and we need to make sure that the measuring jug is on a flat surface just to make sure that it's level so we can read the measurement clearly on the side of the jug.

Another measure we're going to use are measuring spoons.

And there are a number of different types of measuring spoons that we can use just like in this photo, and we need to make sure we use the correct size.

So for example, five, 10 or 15 milliliter.

And sometimes when we're measuring the recipe might say, a heap spoon.

So you can see in the photo here, the ingredient is heaped in the spoon, or perhaps it might say a leveled spoon.

And this is where we use a knife, to make sure it's level to the spoon.

Let's have a look at measuring in action, shall we?

There are lots of different spoons that can be used for measuring small quantities of ingredients.

There are metric measuring spoons such as five, 10 and 15 mil, as well as teaspoons dessert spoons, and table spoons known as imperial measures.

Always check the recipe to see which spoon you should use and whether it needs to be level or heaped.

Using the correct spoon simply scoop out the amount needed.

If it's a heap spoon then this will be fine.

If a level spoon is required, use the back of a knife to slide off any excess back into the container.

We're also going to be grating when we're making our cheesy bean burritos.

So we need to make sure we grate on the chopping board and we need to make sure we hold the grater down firmly, and we need to be very careful 'cause the grater is sharp.

So let's have a look at grating in action, shall we.

Place the grater flat on a chopping board and hold it firmly down by its handle.

Rub the ingredient such as carrot down the grater firmly.

It's important to be very careful in grating so that you are not hurt to remember the grater is sharp.

Continue grating the food, being careful not to grate your knuckles.

When you finish, lift up the grater, if the chopping ball moves while grating, place a cloth or paper towel underneath.

This type of grater can be used to grate many different types of foods.

We're also going to be cutting using different types of knife skills, for example.

So we're going to be using the bridge hold, and the claw grip.

So we're going to use the bridge hold to cut the onion in half, and then we're going to use the claw grip to dice the onion.

So when we are using these knife skills, we need to make sure that we cut precisely, we cut with precision.

Now let's have a look at these knife skills in action, shall we?

First, let's start with the bridge hold.

It's important to be very careful when using a knife so you don't get hurt.

Place the food on a chopping board on it's flat aside.

This stops it rolling about, create a bridge over the food with your hand.

The finger should be on one side, and your thumb on the other.

Guide the knife under the bridge, and cut the food by pressing down and pulling it outta the bridge.

The bridge holds a safe cutting technique, to cut foods in half, quarters, or chunks.

If the chopping board moves while cutting.

Piece of cloth or paper towel underneath.

The bridge hold is important when preparing an onion.

First we use it to half the onion, then cut it into strips, just like we seen here.

Then you use the claw grip to dice.

Remember, place the food flat side down, make a bridge over the food, and guide the knife under the bridge and cut carefully.

Next, let's look at the claw grip.

It's important to be very careful when using a knife you don't cut yourself.

On the food, make a claw like grip by tucking your thumb under the palm of your hand and curling your fingertips.

This help you to guide the knife safely, and decide how thick the slices need to be.

Tilt the knife and slice the cucumber using your fingers as a guide.

Slide your fingers back, keeping your grip on the cucumber if the chopping ball moves while cutting place a cloth or paper towel underneath.

Slice ingredients into cubes such as potatoes.

First cut into thick slices.

Remember, place the food flat side down on the chopping ball and make a claw grip by curling your fingers together into a claw shape.

Then cut into strips again using the claw grip.

Rotate the strips by 90 degrees, and then slice them into cubes.

Remember, just judge the thickness of the slice and the dice carefully with your fingers.

When we're making our cheesy bean burritos, we're also going to be using the hob.

So we need to use the hob to cook the rice.

Also fry the onion and the green pepper, and also warm through the burritos.

And when we are using the hob, we can control the heat.

So we can move it from a rapid boil, down to a slow simmer.

So really high, to really low.

And we also need to work safely.

So for example, the panhandles need to be away from the front of the hob.

Just turn round to the side.

You can see here in the photo.

So let's just check you've been listening, shall we?

So what's the safest position for the saucepan handle?

Is it shown in A, B, or C?

Yes, that's right, is B, isn't it?

The source spent handle is turned to the side away from the hob.

So for example, an A, it is at the front, which someone could knock over walking past, causing an accident.

And in C, the handle's over the other pop.

And that could be on so the handle could get hot.

So B, is the correct answer.

Well done.

Other food skills we're going to use is mixing, and we're going to be mixing all of our ingredients together.

So here are my ingredients in the pan, and then we mix them up so they're thoroughly mixed together.

Hmm, that looks delicious, doesn't it?

And we're also going to be folding as well.

And we're going to be folding the rice mixture with the cheese inside the wraps to make burritos.

So here's some rice mixture in the middle of my burrito.

I then add some cheese, and then I fold it up to make my burrito.

At the beginning of the lesson, we talked about nutritional analysis, and it's a process of calculating the energy and nutrients provided by ingredients, a recipe, or a diet.

And this information can be used to do lots of different things.

So for example, it could help you choose certain foods, perhaps those that are lower in sort, or perhaps help inform healthy eating decisions.

So choosing a lower fat option of something, or consider improvements to a recipe.

For example, how to increase the fiber content.

We can also find nutrition information on the side of food packaging.

And it's also on some recipes and on restaurant menus too.

So to conduct nutritional analysis, we need to use a special tool.

We're going to be using one called Explore Food.

So in this tool, what you do first of all is decide whether you're going to be looking at a recipe or a diet.

So we're gonna look at a recipe for example, and then you search and add all the ingredients that you want for that recipe, and you put in the weight.

And lastly, it shows you how much energy and nutrients is provided by the recipe overall.

So let's have a quick look at Explore Food in action, shall we?

So first of all, we're going to click on calculate a recipe, and then we're going to put the name in.

So burritos for example.

And once we put in the name, we click start.

So you start to type in the ingredient that you want, and it then finds it for you.

You click on the ingredient you'd like, and then you type in the amount that you want in grams.

And then you continue this process, adding in all the other ingredients that you want.

So here different cheddar is added, for example, I put that in and you can see the nutrition information for each ingredient is also displayed.

So that's actually quite helpful, if you're making different decisions on similar types of ingredients.

So here you continue to add all the ingredients until you are ready.

Once you've added all the ingredients, you can then click view summary, to get the information that you want.

And you can see here it's showing it by recipe, a hundred grams and per portion.

And you can change that as well to see one portion or two portions, for example.

And the information changes.

You can also create a label.

So first of all, put in the name of the food, then click create label, and a front of pack, and a back of pack label is then produced for you.

Okay, so let's get started, shall we?

Making our cheesy bean burritos.

So before you get going, I want you to think about these things.

I want you to be ready to cook.

Do you remember those things?

Important things?

So we need to tie up long hair, remove jumpers, wash hands, and wear an apron for example.

There are a few more too.

Do you remember them?

Also, we need to make sure our ingredients and our equipment are ready, so we're ready to cook.

Then while you prep and cook, I want you to be safe and hygienic.

Remember, we want to prevent cross-contamination.

Also, I want you to think about using your food skills.

Do you remember way accurately and cut precisely?

I'm sure you'll do brilliantly.

So here's the recipe, and here's the ingredient and the equipment that you'll need.

You might wanna pause the video now, while you get these ready.

It also shows an option for making your own seasoning, which you might like to do.

And then we have the method.

So this is the first part of the method.

Moving on to the second part of the method here, pause the video, good luck, make your burritos, and we'll come back very shortly to see how you've got on.

So how did you get on?

I bet you did brilliantly.

Do your burritos look good?

Have you tasted them yet?

I bet they taste delicious.

So let's see how you were successful in making your cheesy bean burrito, shall we?

So the first thing you should have done is to cook the rice.

And that's quite a simple way of cooking rice, and it seems to work every time.

The next step would be to peel and then dice the onion, then also deseed and dice the pepper.

Then we would've grated the cheese, and then you would've fried the onion and pepper together for about four minutes.

Then you would've added the tomato puree and the seasoning.

Perhaps you made your own seasoning too.

You would've then drained and rinse the beans, and added these to the onion.

Next you would've stirred in your cooked rice.

And then you would've arranged some of this in the center of your tortilla, leaving space at the top and the bottom.

And then you would've sprinkled some of the cheese on top.

And near the end you would've then rolled up your tortilla, made your second burrito, and then you would've warmed them through in a frying pan.

Brilliant, well done.

I hope you really enjoyed making them.

So for your next task, I want you to undertake some nutritional analysis, and I want you to calculate the energy and nutrients provided by your cheesy bean burritos.

And I want you to create a label.

So first of all, I want you to calculate the energy and nutrients provided by the cheesy bean burritos you've just made and to make a label.

What I've done here is provide the ingredients for you, and I've put all the weights in so you can use them.

Just follow the link and Explore Food.

What I also want you to do then is to modify that recipe, and I want you to modify it for one of the three reasons here.

So I want you to look at how can you decrease the total fat in the recipe, or perhaps decrease the salt, or increase the fiber.

So think about the sorts of things, that you could change the recipe.

And then to check whether you are successful, I want you to repeat the nutritional analysis with your new recipe to see whether the modifications work.

So pause the video, there's a lot to get through, but I'm sure you'll do brilliantly, and we'll come back shortly to see how you've got on.

Good luck to you.

Okay, so let's have a quick look, shall we, at how you've got on.

So first of all, you are asked to calculate the energy and nutrients provided by the cheesy bean burritos and to create a label.

So first of all, you should have gone to Explore Food and then followed the instructions putting in the recipe.

And this is what you should have come up with.

Here's the information provided.

You can see it now on the screen.

Then you were asked to modify the recipe for one or more of these following reasons.

So for example, to decrease the total fat, decrease the salt, or increase the fiber.

So modifications could include things like for example, if you were decreasing the fat, perhaps you could use less cheese, or use a reduced fat cheese, for example, or less oil when you're frying, or perhaps decrease salt, you could use less cheese, or use smaller tortillas.

And lastly, if you are increasing fiber, you could add more vegetables, or perhaps use brown rice as well.

So these are just some examples, and I'm sure you've come up with some great ideas too.

So then what you should have done then is based on your modifications, the recipe, you can check out whether they work, again using nutritional analysis.

So for example, if you were decreasing the total fat, here's your original recipe here to the left, and then you would've calculated again, and this is my new nutrition information to the right.

And to do this, I decrease the fat by using less cheese, just 30 grams.

And I've reduced the amount of oil too to five grams.

And you can see here that's made a difference as well.

So the standard, what I had originally has 18 grams per portion, but my modified version has 9.

3 grams per portion.

So the modifications I made were successful, and I'm sure you did well too.

How about if you were looking at decreasing salt?

So here's my original recipe.

The standard recipe to the left.

I would then have used nutritional analysis to produce my new nutrition information over to the right.

And to do this, I've used less cheese, 30 grams, and I've used the smaller tortillas as well.

So how have these changes affected the nutrition information?

Well, the standard version is 1.

5 grams of salt per portion.

And the modified one, well that's gone down to just under one gram per portion as well.

So that's worked.

And lastly, how about if you were increasing the fiber?

So I've got my standard recipe to the left.

I would've then conducted nutrition information.

And here's my information here.

And for this I wanted to increase the fiber.

So I've added more vegetables, so 80 grams of pepper, and I'm using brown rice now rather than white rice.

So how has this affected the nutrition information?

Well, our standard recipe provides 6.

1 grams of fiber per portion, but the modified version provides 7.

3 grams per portion.

So again, that's increased, and I'm sure I could make further changes too.

So well done.

You can see here by making some simple changes, we can really make our dishes healthier, can't we?

By using nutritional analysis.

We've used it to look at how we can decrease the fat, or the salt, or increase fiber.

So it's got lots of different uses.

Well done to you all.

So I hope you've enjoyed this lesson.

There's been a lot to get through, hasn't there?

But I'm sure you've done brilliantly.

Let's have a quick summary of what we've learned today.

So we know that burritos are a tortilla wrap, with lots of different fillings originally from Mexico.

And we also, we've learned that beans form part of our five a day, but the only count once, no matter how much we eat.

We also have looked at cross-contamination, and how important this is to avoid food poisoning bacteria being spread between food surfaces, our hands and our equipment.

'Cause we want to cook hygienically as well as safe too.

And we've used lots of different food skills, to make our cheesy bean burritos.

For example, lots of different ways to measure.

We've done some peeling, chopping, grating, mixing, folding, and we've used the hob too.

Wow, we've done so much in this lesson.

And lastly, we've used nutritional analysis, and we know that this is a process of calculating the energy and nutrients provided by either an ingredient, a recipe, or a diet.

And we can use it to make modifications too, like decrease the fat or increase the fiber.

Wow, you've done so much today and you've been brilliant.

I hope you really enjoyed it, and you come back very soon, for another cooking and nutrition lesson.

Thanks ever so much.

Bye.