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YOU MATTER Cooking

Cooking nutritious food is a life skill that helps you grow into a healthy adult. Along with learning how to cook though, it’s also important to understand why nutrition matters. There’s a big difference between feeding and fueling your body. You feed your body to survive, but when you fuel your body with healthy, nutritious food, you thrive. You perform better, you feel good and you look your very best.

Because you matter, this recipe is filled with nutritious ingredients that will help you thrive. It’s also easy and delicious! Have fun learning some interesting food facts and new cooking skills as you make this recipe. And don’t forget to share photos of your cooking experience using #MATTERnation!

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During the making of this recipe, you will learn and practice how to:

• Read and follow a recipe
• Use and oven; chop green onions, cilantro & avocado
• Determine accurate measurements
• Make healthy food choices
• Taste new ingredients

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List of Ingredients

Ingredients from MATTERbox: 

8 whole wheat tortillas
1 (15 oz) can black beans, (drained)
1 (15 oz) canned corn, (drained)
1 (15 oz) canned diced tomatoes, (drained)
Low sodium taco mix (2 tbsp)

Shopping List:

1 cup crumbled/shredded cheese, Queso Fresco or Mexican Blend
2 cups shredded lettuce
1-2 limes
2 green onions, chopped

Optional Ingredients:

½ cup fresh cilantro, chopped
1-2 avocados

Other:

Cooking oil

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Questions about Ingredients

If you’re doing this in a group, allow everyone a chance to share their answers.

Are there any ingredients you’re not familiar with?

What is your favorite ingredient in this recipe? Your least favorite? Why?

Will you be willing to taste this recipe even if you don’t like a particular ingredient?

Which of these ingredients seem healthy to you and why?

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Fun Food Facts!

Because you matter, these ingredients were chosen specifically to help your body perform at its very best. Below are the main nutrients found in the ingredients in this recipe. Select the nutrients found in each ingredient, based upon the number given. Grab a pencil and paper and see how you do!

A. Protein         B. Fiber           C. Vitamins & Minerals         D. Calcium         E. Healthy Fats

1. The whole wheat in the tortillas contains these 3 major nutrients:

_____     _____     _____

2. Black beans are high in these 3 nutrients:

_____     _____     _____

3. Corn and tomatoes are a great source of these 2 nutrients:

_____     _____

4. Cheese provides these 3 nutrition benefits:

_____     _____     _____

5. Avocados pack a punch with these 3 nutrients:

_____     _____     _____

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Answers

How did you do with these nutrition facts?

1. A, B, C: Whole wheat, like other whole grains, is full of protein, fiber and essential                  vitamins and minerals.

2. A, B, C: Black beans are high protein, fiber and vitamins and minerals.

3. B, C: Corn and tomatoes provide an excellent source of fiber and essential vitamins and      minerals your body needs to thrive.

4. A, C, D: Cheese offers protein, vitamins and minerals and calcium.

5. B, C, E: Avocados are considered by many to be a super food because of how nutritiously dense they are, as an excellent source of fiber, vitamins and minerals and healthy fats – the kind of fat your heart needs to stay healthy and function at its best.

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Congratulations!

You increased your knowledge of nutrition!

Ready to cook?

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Don’t forget!

• Wash hands before cooking
• Respect one another in the kitchen; work together as a team
• Knives must be signed out and signed back in on sign-out sheet
• Wash and dry dishes afterward
• Return your kitchen space to as clean as you found it

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Getting Ready to Cook

After you’ve washed your hands, you can being prepping:

1. Open your MATTERbox and set out all contents.

2. Gather your shopping items.

3. Collect your cooking tools:

• Can opener
• 2 mixing bowls
• Measuring cups & spoons
• Large mixing spoon
• Fork or potato masher
• Knife
• Cutting board
• Aluminum foil
• Baking (cookie) sheets
• Oven mitt
• Cooking oil

4. Wash all fresh ingredients.

5. Open all cans, being careful with the lid.

6. Drain the beans, corn and diced tomatoes.

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Recipe Directions

It’s important to read through all the directions before you begin. Step-by-step directions will follow.

DIRECTIONS

1. Preheat oven to 400 degrees.
2. Line large baking sheets with foil and arrange tortillas in a single layer over the foil.  The size of your baking sheet will determine how many tortillas you can make at a time.
3. Lightly drizzle oil over tortillas and spread evenly into a thin layer.
4. Heat in the oven for about 5-7 minutes, watching carefully so they don’t burn.
5. While tortillas are in the oven, empty the (drained) beans into a bowl and heat in the microwave for 2 minutes.  When done, mash the beans with a fork (or potato masher) to get a spreadable consistency. The beans should no longer be in their original form. Set aside.
6. In separate medium bowl mix together the (drained) corn, (drained) tomatoes, and 2 tbsp* taco seasoning.
7. When the tortillas are done baking, remove from pan and place them on the counter. Spread the beans on each tortilla in a thin layer, about an 1/8 cup.
8. Then divide and spread 1/3 cup of corn/tomato mixture on the tortillas.
9. Sprinkle or crumble the cheese on the top, reserving enough for remaining tortillas.
10. Return to the oven for 4-5 more minutes, until cheese is melted.
11. Top with lettuce, green onions, and a squeeze of lime juice.
12. Add chopped cilantro and diced avocado, if you like.

*Term to know:
Tbsp = Tablespoon

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Before you begin, prepare the green onions, cilantro and avocado. Let’s start with the green onions.

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Now you try it!

Remember to keep your fingertips away from the knife at all times! If you’re unsure, ask an adult to help you.

1. Begin by “trimming” the onions:

• Cut off the root (the hairy part on the white end), but leave most of the white part.
• Cut about an inch off the green tops.

2. You can cut several green onions at one time if you feel confident in your knife skills.

3. Lay them next to each other and thinly slice them widthwise, working from the white part to the green parts.

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Next, prepare the cilantro if using.

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Now you try it!

Remember to keep your fingertips away from the knife at all times! If you’re unsure, ask an adult to help you.

1. 1/2 cup of chopped cilantro is about 1/2 of a bunch. Keeping the 1/2 bunch together on the cutting board, cut the stems off with a knife and discard.

2. Fold the pile of cilantro leaves in half as best as you can, and chop them up.

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Finally, dice the avocado if using.

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Now you try it!

Remember to keep your fingertips away from the knife at all times! If you’re unsure, ask an adult to help you.

1. With your knife, slice through the avocado lengthwise, until the knife hits the pit in the middle. With the knife still inserted, rotate the avocado, to make a cut all the way around the pit.

2. Twist the two halves apart.

3. With a spoon, carefully scoop out the pit and discard.

4. Remove the insides (the “flesh”) by scooping out with a spoon. You can use a small spoon and remove in small pieces; or use a large spoon and then cut into bite-size pieces. Discard the skin.

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Congratulations!

You mastered the skills for this recipe!

Now you’re ready to begin!

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Step-by-Step Directions

Step 1

Preheat oven to 400 degrees.

Step 2

Line large baking sheets with foil and arrange tortillas in a single layer over the foil. The size of your baking sheet will determine how many tortillas you can make at a time. You don’t want the edges to overlap.

Step 3

Lightly drizzle oil over tortillas and spread evenly into a thin layer.

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Step 4

Heat in the oven for 5-7 minutes, watching carefully so they don’t burn. The tortillas will bubble up and get crispy.

Step 5

While tortillas are in the oven, empty the drained beans into a bowl and heat in the                        microwave for 2 minutes.  When done, mash the beans with a fork to get a  spreadable consistency.  The beans should no longer be in their original form.  Set aside.

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Step 6

In separate medium bowl mix together the drained corn, drained tomatoes, and 2 tbsp. taco seasoning.

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Step 7

When the tortillas are done baking, remove from pan and place them on the counter. Spread the beans on each in a thin layer, about an 1/8 cup.

Step 8

Then, spread 1/3 cup of corn/tomato mixture on the tortillas.

Step 9

Sprinkle or crumble cheese on top, reserving enough for remaining tortillas.

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Step 10

Return to the oven for 4-5 more minutes until cheese is melted.

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Step 11

When the tortillas are done baking, top with lettuce, chopped green onions, and a squeeze of lime juice.

Step 12

Add the chopped cilantro and diced avocado if you like. Enjoy!

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So…what do you think?

While eating your Baked Tostada, ask yourself the following questions. If you’re doing this in a group, go around and have everyone answer the questions to compare your answers.

What was most challenging in making this recipe?

 Did the taste of any of these ingredients surprise you?

Would you make this for your family or friends? Why or why not?

What other ingredients would you add to make it more to your liking?

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When you’re done, clean up your area. Wash all dishes and cooking utensils and put everything back where you found it.

Leftovers can be put into a container and refrigerated for up to 3-4 days.

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Congratulations!

You mastered the Baked Tostadas!

Share the photos of your cooking experience using #MATTERnation!

Click Continue for one more step before you’re done…