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Whole Plant Foods - Look It Up!

  • antioxidants: they can prevent or slow damage to cells caused by free radicals. Free radicals are unstable molecules our bodies make. This is a reaction to environmental and other pressures. This includes poor nutrition, not enough healthy sleep and/or exercise, and too much stress.

  • arteries: blood vessels that deliver oxygen-rich blood from the heart to the tissues of your body. 

  • bran: pieces of grain husk separated from flour, after the milling process.

  • cholesterol: a waxy, fat-like substance that's found in all the cells in your body. 

  • endosperm: a tissue produced inside seeds of most flowering plants.

  • fiber: is also called "roughage" and is the part of plant foods that can't be completely broken down. When you eat and then digest it, our body gets rid of extra fiber in our poop.

  • ginger: is a root. It's often turned into a powder for flavoring foods. Some cultures use this root as a kind of medicine.  

  • hydrated: to drink enough fluids (water is best) that keeps the body in balance. When your body is properly hydrated, this can help your body's temperature, your joints, infections, and organs. This also helps you sleep well and think more clearly. 

  • immune system: a network of cells, tissues, organs, and other substances in your body. This system helps fight infections, a cold, the flu, and other diseases. 

  • intact grains: any grain that has not been changed and stripped of the plant's bran, endosperm, and germ. 

  • intestines: are a long tube in your body that runs from your stomach to your butt . Water and most nutrients from food are absorbed (soaked up) in your intestines. 

  • low-glycemic: foods that digest and break down slowly. This helps the body process carbohydrates and glucose (sugar) in a slower and more balanced way. 

  • macro-nutrients: a type of food - proteins, carbohydrates, fats - that your body needs in larger amounts. They offer your body the energy it needs in the form of calories, kcal for short. 

  • nutrient-dense: foods that are high in nutrients and usually (but not always) low in calories. These foods have a lot of: vitamins, minerals, water, simple and complex carbs, plant protein, and unsaturated fats.  

  • nutrition: the process of getting all the foods and beverages needed for growth, health, and longevity. 

  • oregano: an aromatic plant with leaves that are used fresh or dried to add flavor to foods. It's also known to help fight off bacteria and viruses. 

  • processed foods: the natural state of a food has been changed via machines or chemicals. They usually contain many ingredients. Some have little or no nutritional value. They're often found in boxes, bags, cans, and other packaging. 

  • protein: is a macro-nutrient and is made up of amino acids (the Lego building blocks of protein). It's an energy source for your body. Protein supports your muscles, skin, and bones. 

  • vitamin B: this is a group of eight different vitamins that support cell health and cell growth. 

  • whole plant foods: plants in their natural state (the opposite of processed food). Examples are fruits, vegetables, beans, intact whole grains, nuts*, seeds*, herbs, and spices. 

Food Science


  • Fiber is the most important food factoid to remember. It's so important for our body and brain (and helps make us poop). 

  • Variety is the second most important thing to remember. Try to eat different kinds of fruits, vegetables, whole grains, beans, nuts*, and seeds* each week.



  • all the foods on this list have protein - some foods have more protein than others.


  • all the foods on this list have carbohydrates - some foods have more carbs than others.

(Dietary) Fats

  • almost all the foods on this list have fats - some foods have more fat than others... EXCEPT asparagus which has no fat.


  • all the foods on this list have vitamins.


  • all the foods on this list have minerals.


  • all the foods on this list are considered to be antioxidants.

Nitrate-Rich Foods

  • apples, broccoli, cauliflower, green beans, kale, lemons, oranges, and spinach.

Fun with Math - Fiber
  • Breakfast: about 17.7 grams of fiber

  • Lunch: about 7.3 grams of fiber

  • Supper: about 13 grams of fiber


  • MOST fiber: flax meal

  • LEAST fiber: mangos



  • Flax is the flowering plant.

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Vitamins + Minerals
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How many plants can you name?


  • 14 Vegetables: red onion, leeks, cucumbers, parsnips, sweet potatoes, red cabbage, carrots (and heirloom carrots), green beans, bell peppers, bok choy, rhubarb, baby corn, asparagus, shallots

  • 2 Fungi: shiitake mushrooms, portabella mushroom (large)

  • 2 Roots: ginger, turmeric

  • 9 Fruits: tomatoes (we call them a vegetable but they're a fruit!), passionfruit, lemons, limes, cranberries, strawberries, kiwi fruit, blueberries, pomegranate seeds



  • Fruit with the most vitamin C in the world: guava

  • Vegetable with the most vitamin E in the world: spinach




  • Mushrooms are a fungus, not a vegetable and not a fruit.

  • Fungus is singular (one) and fungi is plural (more than one).



  • Athletes: vitamins and minerals that are especially helpful for athletes: vitamin K, calcium, magnesium, phosphorous, and potassium.



  • Vitamins: A, B2, B5, B9, and C.

  • Minerals: calcium

Super Foods R Super Cool


  • guacamole: originally from Mexico, this is a dip made from smashed ripe avocados. Some recipes include: tomatoes, onions, jalapeño peppers, and lemon or lime juice.

  • skordalia: originally from Greece, this dip is made with raw or roasted garlic and smashed potatoes. 

  • shakshouka: originally from Tunisia, this sauce is made with tomatoes, onions, and bell peppers.

  • chimichurri: originally from Argentina, this sauce is made from parsley, garlic, and a fat source (such as raw cashews*). A common fat source used in this dip is olive oil... but raw nuts* are a WPF. 

  • cassoulet: originally from France, this is a type of casserole with white beans and mirepoix (onions, celery, carrots).

Safety First



  • timing: when cooking, this means being aware of how long each food takes to cook. This helps make sure that the final dish has foods cooked not too much and not too little. Like the "Goldilocks Zone" - foods are cooked just right. 

  • mise-en-place: a French term that means "put in place" - it means having all your foods prepped (cut, sliced, grated, etc) and ready to cook. This happens before starting to actually cook your food.

  • empty calories: when talking about junk foods like potato chips or donuts, they have oodles of calories but their nutrition is zero. These foods are considered to have calories that are "empty" because the vitamins and minerals are gone. History.

  • to thaw food: to let a frozen food become unfrozen for cooking.  

  • shelf-life: the time a food is still safe and healthy to eat. This is how long a food can "sit on a shelf" before it becomes rotten.

  • salmonella: is a bacteria that causes "food poisoning" and makes you throw up and have diarrhea. It's caused by eating foods that have animal poop in or on them. Yuck.

  • E. coli: is a bacteria that also causes "food poisoning" and makes you throw up and have diarrhea. It's caused by contaminated water or food. E. coli is usually found on raw vegetables and undercooked meat (contamination usually happens because of animal poop, but there are other reasons water or food can become infected).

  • cross-contamination: there are three types of cross-contamination... 1) from one food to another food, 2) from equipment like a knife or a food processor to food, and 3) from a person/animal to food. For each type, bacteria move from an infected source to a food. There are many causes. One example is when people don't wash their hands before and during cooking. Another is not properly washing food before cooking, like scrubbing carrots or rinsing broccoli well. Oops.



  • Danger Zone - Fahrenheit: between 40 degrees and 140 degrees

  • Danger Zone - Celsius: between 4.4 degrees and 60 degrees

  • Three ways to thaw food: under cold water, in the fridge, or in the microwave on the thaw (or low) function

  • Hot food to rest before putting in fridge or freezer: from 30 minutes to 2 hours

  • How long: wash hands for 20 seconds.

  • Knives: always face the blade AWAY from you when not in use.

Fun with Geography - Five Ingredient Fun


  • tomatoes: South USA, Southwest USA, Indian, Mexican, Cuban, Peruvian, Greek, Turkish, Tunisian, Spanish, Italian

  • cilantro: West Coast USA, Southwest USA, Thai, Mexican, Brazilian

  • potatoes: South USA, Midwest USA, Indian, Japanese (sweet potatoes), Mexican, Cuban, Peruvian, Spanish

  • garlic: West Coast USA, South USA, Southwest USA, Chinese - Szechuan, Thai, Indian, Mexican, Cuban, Brazilian, Peruvian, Greek, Spanish, Italian

  • oregano: Southwest USA, Mexican, Cuban, Peruvian, Greek, Turkish, Spanish, Italian

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CH Cookies



  • From the top left, going "clockwise" - rolling pin; sauté pan (also called a skillet or fry pan); cutting board; mixing bowl; whisk; grater; spatula.

Love Your Lunchbox
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  • The fruit in the photo is a kiwi (aka kiwi fruit).

  • sustainable: sustainable agriculture is based on the relationships and balance between eco-systems, the environment, and the use of land and water. This method meets our food needs without harm to the planet for future generations. Industrial mono-crops, which are common, are not sustainable.

  • industrial: industrial agriculture is the large-scale, intensive production of crops and animals. It is connected to chemicals on crops and antibiotics for animals (medicine that helps keep bacteria from spreading because of dirty and unhealthy living conditions). Industrial agriculture for raising animals is sometimes called 'factory animal farming'. Another word is the abbreviation CAFO. This means Concentrated Animal Feeding Operations. Over 90% of all food animals in the world live in CAFOs.

  • (whole) grains: these are foods that contain all the original parts of a grain seed. They have 100% of the kernel which includes the bran, germ, and endosperm of the plant.

  • polar caps: a large region of ice surrounding the pole of Earth (at the far north and far south areas of our planet).

  • evaporation: this happens when a liquid such as water turns into a gas-like vapor. 

  • irrigation: this is a human-created way to water crops in agricultural land. Farmers use this method because they need more water for their crops than is provided by rain only. 

  • to regulate: to control, organize, and oversee a process, plan, or project (and a lot of other stuff).

  • depleted soil: also called top soil, depleted soil happens when the earth's soil for crops gets stripped of important nutrients, bugs, worms, and good soil bacteria and fungi. This is caused by farming methods such as using chemical fertilizers and pesticides, not rotating crops properly, tilling the soil too much, and letting the soil stay bare between growing seasons. 

  • omnivorous: an omnivorous eater is someone who eats everything including animals, animals products, and plants. 

  • soil fertility: fertile soil has all the important nutrients and water in the right amounts for plants to grow and reproduce. This doesn't include toxic, chemical substances in the soil. 

  • bio-diversity: this is the rich variety of all life on Earth. This includes a wide variety in genetics, animal and plant species, and eco-systems. 

  • harvest yield: this is the measurement of the amount of a plant crop grown and harvested for eating. This measurement is compared with the amount of land and water used.

  • no-till farming: this method does not use a machine to dig up the soil before planting crops. Instead, the soil is left alone in order to let the natural nutrients, bugs, worms, and good bacteria and fungi keep the soil healthy between growing seasons. This method was used by our ancestors with much success. Now, no-till farming is slowly becoming a practice in modern farming again. 

  • bio-mass residue: after a crop is harvested, the stalks, branches, leaves, straw, waste from pruning trees, pits, and other organic matter is called bio-mass residue. When farmers allow bio-mass residue to remain on the ground, the soil benefits from the nutrients, moisture, and other things from these substances. The opposite is cleaning bio-mass away and letting the soil remain bare between crop seasons. Bare soil creates more droughts and less healthy soil for growing plants because nothing is "feeding" the soil. 



  • to erode: this is what happens when forces such as water, wind, and ice have worn away the land. It has helped create mountains, valleys, rivers, deserts, and coastlines. When there is too much erosion, this can have a negative effect on places where people, plants, and animals live. 

  • heart-healthy: when a food or beverage has nutrients which are healthy for the heart and arteries, we say this is heart-healthy. Unplugging from electronics is also heart-healthy. Other examples: green leafy vegetables, fiber in whole intact grains and beans, sleep, and getting exercise to increase oxygen in your body and brain. Giving and receiving love/support is heart-healthy. Paying it forward and volunteering is heart-healthy, too.  

  • to recycle: to process materials such as glass, paper, and aluminum in order to reuse their materials. These items can be made into other things such as shopping bags and clothes. 

  • to compost: compost is a type of fertilizer made from food and plant scraps mixed with soil. This material is nutrient-dense and helps plants grow. To compost means separating food and plant scraps from other types of garbage, and then adding it to a "compost pile" or "compost bin". This composted material is then mixed in with soil. The result is a healthier soil with nutrients, bugs, worms, and good bacteria and fungi. 

  • cover crops: these are plants that farmers grow for the soil instead of food for people. Examples are: alfalfa, rye, wheat, barley, oats, and mustard. The alternative is bare soil between planting seasons, which can cause weeds to grow, loss of nutrients, and unhealthy topsoil (see 'depleted soil' above). 

  • homo-sapien: the Latin base of the word means "wise man" and is the scientific name for human beings.  

  • innovative: this is a new idea, a new device, a new method, or a new approach that can create better solutions (smarter, cheaper, easier, kinder, etc) for different kinds of problems. 

  • profound: this means great depth, intelligent thought, and intensity of feeling all put together. 

What's up with ANIMALS?



  • commodity: this is a product that is bought or sold (traded) on international markets like the New York Stock Exchange. Examples are: animals, agricultural products, and raw materials such as steel, cotton, gold, petrol oil, and natural gas. 

  • slaughter: to kill animals for food. The place where this is done is called a factory, a plant, or a slaughter house.

  • corporation: this is a very, very large business which is treated like a "legal person". Corporations have most rights that individual people have such as: signing contracts, loaning and borrowing money, hiring people, owning property, and paying taxes. 

  • foodshed: this is a geographic location that produces the food for a specific group of people (aka population). 

  • nutritious: this means foods and beverages that offer a large amount of things like macro-nutrients, vitamins, and minerals. It's also a synonym for the word "healthy". 

  • toxic: this means harmful, dangerous, destructive, and/or poisonous.

  • virus: this is a tiny organism that causes illness in people, animals, and plants. Different viruses cause a cold, the flu, chicken pox, measles, and many other diseases. A virus is mostly made of a substance called "nucleic acid" and is surrounded by protein. 




  • Nutrition is the noun form of the adjective, nutritious. 

What's up with PLANTS?
  • overpopulation: this is a condition when a population such as people, animals, or plants become too high. This can cause environmental damage, a lower quality of life, and in some cases, extinction (extinction happens when a species is no longer living on Earth - examples are: dinosaurs, types of rhinos, and many others).  

  • abundance: this means large in amount or number. This also means more than enough. 

  • synthetic fertilizer: this is a chemical that helps plants grow, It's used to replace nutrients that are eaten up by plants or removed by rain. Synthetic means "human-made" and is not natural or organic. This can be harmful for the soil, waterways, air, and eco-systems. The opposite is natural fertilizers, and examples are human or animal manure (poop). 

  • pesticides: this is a chemical used to prevent or kill small animals and organisms which are harmful for crops. These animals/organisms are called "pests". Most pesticides are poisonous and are unhealthy for humans. After time, pesticides become ineffective because the pests become resistant to the chemicals. Then, more and more chemicals need to be used. 

  • mono-crop: this is a modern and harmful farming method. When farmers plant crops and use the exact same soil for only one type of crop in a field (like corn or soybeans)... this can lead to plant diseases and unhealthy soil. Mono-crops are unfortunately common today. The opposite is crop rotation (see below).

  • crop rotation: this is the sustainable practice of changing the type of crop in a field with three or four different plants. This rotation follows a pre-planned time cycle. This method decreases the chance of the soil producing weeds and/or the plants developing pest problems. 

  • reverse: to go (think, move, act etc) in the opposite direction. 

  • organic farming: a method that uses no chemicals or small amounts of more natural chemicals before, during, and after the growing process. 

  • addictive: this is the adjective form of the noun "addiction". Addiction is the urge and desire to do something that is hard to control or stop. This can lead to harmful or dangerous habits and results. Examples are: smoking tobacco, drinking alcohol and soda pop, spending hours on electronic devices, and eating cheese, dairy, animals, candy, and junk foods.

  • manipulation: this means a 'skillful control' by someone or something towards someone or something. This can be both positive or negative. In the case of advertising manipulation, this is considered to be possibly dishonest, too. 

Fun with Language - Let's Dance!
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"And people who were seen dancing are thought to be insane 

by those who can't hear the music."



  • metaphor: in writing, this is a "figure of speech". It's used to make a comparison between two things that aren't alike, but do have something in common. In the quote about dancing and music, Cookhouse Hero thinks that maybe:

  • dancing ... is something that some people think or feel or do or say - for example: eating oodles of plants.

  • music... is something that not everyone can understand - for example: some people choose to eat oodles of plants for health, nutrition, animal welfare, and the environment.

  • Sometimes, metaphors are easy to understand right away, and sometimes they're more mysterious and take time to figure out. Song lyrics often use metaphors for creatively singing about a comparison. Pretty cool, eh?

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