Professional Documents
Culture Documents
“LA DOLOROSA”
Jornada Matutina
SUBJECT
INGLES
TÍTLE
HEALTHY RECIPES FOR A BETTER LIFESTYLE
AUTHORS
-César Andrés Armijos Cabrera
TEACHER
Marcia Balcazar
Loja - Ecuador
2021-2022
GENERAL OBJECTIVE:
SPECIFIC OBJECTIVE:
INSTRUCTIONS:
In the first term, you are going to carry out a project instead of the mid-term exam.
Please, read carefully the information about the steps you need to follow to do this
project.
The project has been designed to be done in two weeks. Look at the timetable below
and submit the different activities weekly to be graded.
PRESENTATION
PHASE 1
a. Identify the chemical elements in food products. Then complete the two
charts.
FOOD
ITEMS TYPE OF ELEMENT EXAMPLES
PROTEIN Carbon,hydrogen,oxygen, Fish,meat,beans,corn,
nitrogen,phosphorus,iron, chickpeas,lentils,oats
magnesium,copper. soybeans,peanuts.
CARBOHYDRATE Carbon,hydrogen,oxygen. Milk,rice,beans,honey,
potatoes,bread,juice.
VEGETABLES Carbon, hydrogen, Broccoli, cabbage, spinach,
oxygen, romaine lettuce.
nitrogen,phosphorus,
sulfur, calcium, potassium,
magnesium,iron,zinc,
manganese,chlorine,
copper,boron,nickel
molybdenum.
FRUITS Magnesium, potassium, Apricot, cherry, plum, fig,
iron,calcium. apple, peach, nectarine,
pear.
GLUCIDS Carbon, hydrogen, glucose,ribose,deoxyribose,
oxygen. ructose,glyceraldehyde,
galactose,glycogen,starch,
lactose,erythrose.
LIPIDS Carbon, hydrogen, Cream, egg yolk, lard,
oxygen, phosphorus, bacon, butter, milk,
nitrogen, sulfur. coconut oil, lean meat,
nuts.
BEVERAGES / DRINKS
ITEMS TYPE OF ELEMENT EXAMPLES
DAIRY Calcium, phosphorus, Milk, butter and
magnesium, potassium, margarine, frozen desserts,
zinc. yogurt, cheese.
ORANGE JUICE Calcium,vitamin Orange juice.
C,vitamin
A,potassium.
TEA Polyphenols, tannins, Green tea, matcha green
flavonoids, theanine, tea, white tea, peppermint
caffeine, vitamins, salts tea, chamomile tea,
and minerals. hibiscus tea.
COFFE Polysaccharides, sugars, Espresso, capuchino,
triglycerides, linoleic acid, americano, coffe latte,
diterpenes, volatile and coffe au lait, coffe mocha,
non-volatile acids, caramel macchiato.
phenolic compounds,
caffeine, vitamins,
minerals.
b. Choose a healthy recipe (breakfast, lunch, dinner, beverage). Then describe
what chemical elements are in food and beverages recommended for a healthy
lifestyle.
LUNCH:
BAKED EGGS STUFFED WITH MINCED MEAT
INGREDIENTS:
8 eggs
250g of minced pork, beef or mixed meat
1/2 onion
1 clove of garlic
100ml tomato sauce
100ml white wine
200g grated cheese
Salt and pepper
Olive oil
PREPARATION:
1.- Put the eggs in a pot with plenty of water and bring to boil. When it is boiling, let it
cook for about 10 minutes. After this time, drain the eggs from the water and set aside
on a plate. Let them cool for a few minutes and cut them in half. Separate the yolks and
whites. We take the yolks to a mortar, crush them and reserve.
2.-Next, we prepare the homemade béchamel sauce for our stuffed eggs with minced
meat in the oven. For it, in another saucepan and over medium heat, put the oil and the
flour, and stir with a whisk for 1 minute. Add about 200 ml of milk, stirring constantly,
until a thick homogeneous mass is obtained.
3.- Add another 200ml of milk, and stir again, until the dough becomes homogeneous,
although a little more liquid. Repeat the process with the remaining milk, and finally,
add the nutmeg. Season with salt and pepper and integrate everything again.
4.- It is the turn to elaborate the sofrito for the stuffed eggs with minced meat in the
oven. In a wide casserole, over medium heat, pour a drizzle of oil. When it is hot, add
the onion and garlic, finely chopped. Season with salt and pepper and cook for about 10
minutes, stirring with a spoon from time to time.
5.-When the garlic and onion have browned, add the tomato sauce and the white wine
and mix well. Let it cook for 1 minute, so that the alcohol evaporates from the wine.
Add the reserved egg yolks and the minced meat. With a fork, shred the meat, and mix
everything again. Let it cook for about 5 minutes. Then, remove from the heat and let it
rest for another 5 minutes.
6.- In a baking dish, put the béchamel sauce until the bottom is well covered. Place the
egg whites evenly distributed, and fill them with the previous mixture. Coat everything
with the remaining béchamel sauce and sprinkle the grated cheese on top. Place the dish
in the oven, previously heated to 200ºC, heat up or grill. Let it gratin for 5 minutes,
remove and serve.
Eggs have a high vitamin and mineral value.
NUTRIENT AMOUNT/QUANTITY
Water 73.8 grams
Calories 159
Protein 12.9 grams
Iron 2.7 milligrams
Calcium 58 milligrams
Magnesium 13 milligrams
Phosphorus 221 milligrams
Cheese is one of the main sources of calcium, a mineral essential for healthy bones and
teeth.
NUTRIENT AMOUNT/QUANTITY
Calories 78
Protein 13.3 grams
Carbohydrates 3.3 grams
Olive oil helps in benefiting the control of arterial hypertension.
NUTRIENT AMOUNT/QUANTITY
Calories 884
Sodium 0.1 grams
Vitamin E 14.3 milligrams
Vitamin K 0.1 milligrams
Calcium 1 milligrams
Iron 0.6 milligrams
Potassium 1 milligrams
How did the project help you to raise consciousness about eating healthy?
It helped me learn a lot about the calories and saturated fats in ingredients
that I use a lot.
BIBLIOGRAPHY
Aceite del Campo (s.f.). Valor nutricional del aceite de olvia. Recuperado de:
https://aceitedelcampo.com/valor-nutricional-del-aceite-de-oliva/
Barredo G. (s.f.). Receta de los huevos rellenos de carne picada. Recuperado de:
https://www.cocinacaserayfacil.net/huevos-rellenos-de-carne-picada-al-horno/
ANEXES
RUBRIC