Australian International Academy

Kellyville

Assessment Task
Cover Sheet
2020
Name: Anousha Ibrar
Year Level: Year 8 Stage 4 Date: 4/9/20

1822
Subject: PDHPE Word Count: bibliography
included
Task Name: Healthy habits Task
Unit Name: Healthy habits

Student Checklist and Declaration:

 Every student must complete and tick each section before submitting their work.
 This process is in accordance with the School’s Academic Honesty and Assessment Policies.

I confirm that this is my own work and is the final version.
 I have acknowledged each use of the words or ideas of another person, whether written, oral or
visual.
 I have completed and submitted all work requirements for this tasks.
All work has been submitted online via Managebac.

Teacher Declaration:
I confirm that, to the best of my knowledge, the individual oral commentary submitted is the
authentic work of the candidate.
TEACHER NAME:
Snack: Chocolate Chip Muffin

Assessment Task Cover Sheet 29/09/2020 V2

Healthy alternative: Almond flour & berry muffin

Ingredients approx. 949 k/J

1. 2 cups almond meal

2. 2 tsp baking powder

3. 1 pinch salt

4. 1/4 cup water

5. 1/4 cup olive oil

6. 1/3 cup Splenda sugar substitute

7. 3 eggs

8. 1 cup mixed berries

Recipe serves 12

1. Combine all ingredients, except berries, in a bowl. Stir until combined.

2. Gently fold through the berries. 
3. Grease 8 muffin cups.
4. Divide mixture evenly across muffin cups.
5. Bake at 180C for 20 minutes.

I have included this almond flour and berry muffins as an alternative because they are high in monosaturated and
polyunsaturated fats and low in calories compared to the original chocolate muffin which makes them perfect for
someone who is on a high fat diet, plus, their delicious! According to the Australian Dietary Guidelines, children
and adolescents should be eating diets low in saturated fats. The snack I have included is low in saturated fats but
high in monosaturated and polyunsaturated fats which means it follows the Australian dietary guidelines. In the
original chocolate chip muffin recipe, there were chocolate chips, and, as a substitute in my ‘healthy’ alternative, I
used berries. As a substitute to whole meal flour, I used almond flour and as a substitute to sugar, I used stevia.
My snack option is well balanced as it is a snack and because it has a balanced amount of monosaturated fats and
sugar.

Snack: Chicken burger

Healthy alternative: Veggie-turkey burger

Assessment Task Cover Sheet 29/09/2020 V2

Ingredients

 ½ cup finely shredded carrot

 ¼ cup soft whole wheat bread crumbs

 ¼ cup thinly sliced green onions

 2 tablespoons milk

 ¼ teaspoon dried Italian seasoning, crushed

 ¼ teaspoon garlic salt

 A Dash of cayenne pepper

 12 ounces lean ground turkey

 Nonstick cooking spray

 ¼ cup Dijon-style mustard

 ½ teaspoon curry powder

 4 whole wheat or white hamburger buns, split and toasted

 Lettuce leaves (optional)

 Shredded or thinly sliced zucchini (optional)

 Sliced tomato (optional)

Directions serves 4

1. In a medium bowl combine first seven ingredients (through cayenne pepper). Add ground turkey; mix well.
Shape mixture into four 1/2-inch-thick patties.

2. Coat a grill pan with cooking spray; heat over medium heat. Add patties; cook 10 to 13 minutes or until no

longer pink (165°F), turning once.

3. Meanwhile, stir together mustard and curry powder.

4. Fill buns with burgers and, if desired, lettuce, zucchini, tomato, and mustard mixture

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Nutritional information per serving

Before:

After:

260 calories; total fat 9g; saturated fat 2g; polyunsaturated fat 2g;

monounsaturated fat 3g; cholesterol 64mg; sodium 703mg; potassium 269mg;

carbohydrates 25g; fiber 3g; sugar 5g; protein 21g; trans fatty acid g; vitamin a

2687IU; vitamin c 2mg; thiamin mg; riboflavin mg; niacin equivalents 7mg;

vitamin b6mg; folate 15mcg; vitamin b12 1mcg; calcium 143mg; iron 2mg.

I have included this veggie-turkey burger because it is less in calories compared

to the original chicken burger and because it tastes so good. As the Australian Dietary guidelines suggest, children
and adolescents should eat plenty of breads and cereals, vegetables (including legumes) and fruits. It also states,
adolescents should be “eat a wide variety of nutritious foods” and that adolescents should eat food that have low
amounts of saturated fats. The amount of saturated fat per burger is 2g. My meal alternative contains plenty of
vegetables such as, lettuce, tomatoes, green onions, zucchini and carrots. The turkey provides protein and the
burger buns act as a source of carbohydrates. This means it follows the Australian dietary guidelines. In the
original recipe of the chicken burger, the chicken was deep fried and had a limited amount of vegetables. As an
alternative to deep fried chicken, I substituted it with pan fried the turkey patties and I added more varieties of
vegetables (tomato, zucchini, carrots and green onions) than limiting it to one. My meal option has a well-
balanced amount of carbohydrates (burger buns), protein (turkey) and vitamins (vegetables).

Snack: Just juice, orange juice

Healthy alternative: Lemon infused water with chia seeds

Equipment

Glass jar with lid

Ingredients

2 cups filtered water see notes

1 tbsp chia seeds

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1/2 small lemon juiced

1/2 tsp maple syrup or honey

Instructions

Combine the water, chia, lemon juice, and maple syrup in a large glass with a lid.

With the lid on tight, give the glass a really good shake to mix everything up and prevent the seeds from clumping.
Pop into the fridge for at least 10-15 minutes.

When you are ready, give the mixture a good shake again and drink immediately.

Original

New

I substituted the orange juice popper with lemon infused water and chia seeds because, 1. it is such a refreshing
drink and, 2. It is so much more better for you body than something that comes, boxed up in a carton. The
Australian Dietary guidelines suggest, children and adolescents should “eat only a moderate amount of sugars
and foods containing added sugars”. The just juice contains 16.6g of sugar per serving while the lemon and chia
seed water only contains 3g of sugar, therefore, my drink alternative meets the Australian dietary guidelines. In
the original recipe of the just juice orange juice, it contains reconstituted orange juice. This is not the original form
of the juice and the enzymes required for sufficient food metabolism have been removed or destroyed through
the process of reconstitution. In my healthy alternative, the only ingredients used are, freshly squeezed lemon
juice, chia seeds, honey and water. None of these ingredients have been reconstituted and are in their original
form. My meal option is well balanced because it uses fresh and natural ingredients and is low in calories.

Assessment Task Cover Sheet 29/09/2020 V2

Snack: Deep fried fish and chips with tartare sauce

Healthy alternative: Grilled salmon and kale chips

INGREDIENTS
 1 (1/4-pound) piece center-cut salmon

 1 medium bunch kale (curly or lacinato)

 5 tablespoons olive oil 

 1 teaspoon salt

 ½ teaspoon black pepper

 1 lemon, zested, half cut into wedges and half juiced

 1 packed cup roughly chopped mixed herbs,

such as parsley, mint, dill, basil, cilantro or sorrel

 1 garlic clove, minced or pressed

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PREPARATION
1. Heat a grill or grill pan over medium heat. Toss the kale leaves in 2 tablespoons olive oil, rubbing it into all
the leaves. Rub another tablespoon of oil all over the salmon and sprinkle generously with salt and
pepper.

2. Lay the kale in an even layer, leaves overlapping slightly, over the grill pan or grates, avoiding any direct
flame. Lay the salmon on top, skin side down, and grill until cooked about halfway through, 3 to 4
minutes. Flip the salmon off the kale. Remove the kale chips to a platter, if sufficiently charred. (If not, flip
the kale and allow to cook 1 to 2 minutes more.) Continue cooking the salmon until marked and medium
in the center, about 4 to 5 minutes more.

3. Move the salmon to a platter. Toss together the herbs, lemon zest, lemon juice, garlic and remaining 2
tablespoons olive oil just before serving and sprinkle all over the top of the fish and drizzle with more
olive oil to finish. Serve kale chips alongside, with lemon wedges for squeezing. (Don’t squeeze over the
kale in advance, or the kale chips will turn soggy.)

👈 Original
New 👉

As a substitute to the Battered fish and chips, I replaced it with Grilled salmon and kale chips. This is because the
combination is literally perfect, it has less calories than the deep-fried food and it tastes even better. The
Australian dietary guidelines suggests that a diet low in saturated fat is appropriate for children and adolescents.
The deep-fried battered fish and chips were high in saturated fat (5.9g) whereas, my healthy alternative only
contained 3g of saturated fat. Which means my alternative follows the Australian dietary guidelines. As a
substitute to deep-dried battered fish, I included grilled salmon and a s a substitute to deep-fried chips, I included
kale chips. This is because salmon and kale have high levels of ‘good’ fat whereas the battered fish and chips
contain high levels of ‘bad’ fat. My meal option is well balanced since the calories compared to the original recipe
are lower and the new meal has lots of monosaturated and polyunsaturated (‘good’) fat and less of saturated
(‘bad’) fat .

Assessment Task Cover Sheet 29/09/2020 V2

Snack: Le snack – cheesy dip and crackers

Healthy alternative: Salty and Sweet potato fries

Ingredients 4 servings

 2 medium sweet potatoes, peeled and cut into fries

 2 tsp. cornstarch

 1 Tbsp olive oil

 1 tsp. garlic powder

 1/2 tsp. onion powder

 1/2 tsp. oregano

 1/2 tsp. chipotle chili powder

 1 Tbsp brown sugar

 Sea salt

Instructions

1. Once your sweet potatoes are peeled and cut into fries, place
them in a large bowl and soak them in cold water for about an
hour.

2. Preheat oven to 450 degrees F and line two baking sheets with
foil sprayed with non-stick cooking spray, set aside. Drain sweet

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 potatoes, pat dry and add to a large plastic sealable bag. Add in cornstarch and shake until sweet
potatoes are lightly dusted making sure there are no clumps.

3. Transfer sweet potatoes to a large bowl and drizzle with olive oil, tossing well. In a separate smaller bowl,
whisk together garlic powder, onion powder, oregano, chipotle chili powder and brown sugar and slowly
sprinkle over the sweet potatoes making sure to coat entirely.

4. Spread sweet potatoes into a single layer on both baking sheets, making sure they aren’t touching each
other, and bake for 15 minutes. Using a spatula toss sweet potatoes around on the sheet and spread back
out into a single layer. Bake an additional 15 minutes until golden brown.

5. Pull fries out of the oven and sprinkle (liberally) with sea salt and enjoy!

Before:

After:

Serving Size: 1/4th of the recipe • Energy: 441 kJ • Fat: 3.3 g • Saturated Fat: 0.3 g • Carbs: 16.5 g • Fiber: 1.7 g •
Protein: 0.8 g • Sugars: 6.1 g

I have included this snack alternative because it sound so delicious and because it has less saturated fat than the
original Lesnak cheese and crackers. The Australian dietary guidelines suggest that children and adolescents
should be eating a diet low in saturated fats. My snack alternative had a very low amount of saturated fat
compared to the original Lesnak cheese and crackers. It had 2.6g while my alternative only had 0.3g of saturated
fat. I substituted the crackers with sweet potatoes because they provide you body with more energy and are

Assessment Task Cover Sheet 29/09/2020 V2

more filling compared to the Lesnak. My snack option is well balanced because it has a stable amount of carbs,
fat (not saturated) and fiber.

Bibliography
Chocolate chip muffin - Almond flour and berry muffin
https://www.bestrecipes.com.au/recipes/almond-meal-muffins-recipe/z23b306m
Chicken Burger – Veggie turkey burger
https://www.healthline.com/nutrition/turkey-vs-chicken#:~:text=Dark%20meat%20cuts
%20of%20chicken,with%20fewer%20calories%20than%20chicken.

https://www.bhg.com/recipe/veggie-turkey-burgers/

https://www.fatsecret.com.au/calories-nutrition/generic/chicken-burger

Just juice – Lemon infused water with chia seeds

https://www.woolworths.com.au/shop/productdetails/315784/just-juice-orange-juice
https://woman.thenest.com/benefits-eating-limes-4297.html
https://www.wholefoodbellies.com/lemon-infused-chia-water/
http://allaboutnatureanditsbenefits.blogspot.com/2012/02/concentrate-or-
reconstituted.html

Deep fried fish and chips with tartare sauce – Grilled salmon and kale chips
https://www.calorieking.com/au/en/foods/f/calories-in-meals-fish-and-chips-fish-only-
battered-deep-fried/p4gnpwUGQo-weMuNwQipug

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https://cooking.nytimes.com/recipes/1019584-grilled-salmon-with-kale-chips

Le snac – Sweet and salty potato fries

https://www.woolworths.com.au/shop/productdetails/248197/uncle-tobys-le-snak-
tasty-cheese-dip-crackers

https://www.openfit.com/crackers-and-chips-substitutes
https://www.eatyourselfskinny.com/sweet-and-spicy-sweet-potato-fries/

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