Martez Card and Taylor Thomas


8 tablespoons butter

1 cup finely chopped onion

6 tablespoons of flour

3 cups of hot milk

3 cups of grated sharp cheddar

4 heads of broccoli cut into 4 inch pieces quickly steamed

3 cups crushed butter crackers


Preheat the oven to 350 degrees F

Melt 4 tablespoons of butter in the middle of your saucepan over medium high heat.

Add onions and cook until translucent for about 4 minutes.

Stir in the flour and stir to coat the onions.

Then cook for 2 minutes.

Remove from the heat.

Whisk in hot milk.

Return to heat and then begin to bring to a simmer

Stir in the cheese by the handful.

Add broccoli to the cheese.

Pour into buttered casserole dish.

Melt the remaining butter in a small skillet

Stir in cracker crumbs

Cover the broccoli casserole with the buttered cracker crumbs

Bake until bubbly and lightly browned so for about 20-25 minutes

Recipe Analysis:

For the dish that we made there is a good balance between processed and whole foods. The butter, flour and crackers are processed and the cheese, broccoli and onions are whole foods. This casserole is definitely not awful for you but it’s not something that you should eat everyday. There is a large amount of butter in it and the cheese can make your cholesterol go up. the broccoli would be a good thing to eat everyday because it is a green and it good for your body. The milk in it would be a good source of calcium and Vitamin D, but if you are lactose intolerant it would be a bad way to go. The food that we used cost a lot of money to make for this many people. The total cost of all of the ingredients was about $50. Obviously it would be way cheaper to just go to a fast food place and have it cost three dollars for a burger and not wait an hour for the meal to be finished. However the companies that made each ingredient made money off of what we bought for the meal.


My role in the larger food system is to eat healthy and help others eat healthy and exercise. Also my part is to buy and eat food. I know that I could eat a little bit healthier but at the same time I know that I am average weight and height. I am not obese like others in the country. I can really see why people want everyone to eat right and be healthy not only for weight issues and health problems but for animal cruelty also. I think that this is the biggest problem with our food systems. People want to stop the way animals are fed and killed so that people can eat the meat but there are also people who study and have careers about farming and helping people. Some things that I could do to change my eating habits are that I can change a coke for a water or a candy bar for an apple. The impacts of me making these changes are that my body would be healthier and I wouldn't intake as much sugar.


Comments (1)

Martez Card (Student 2014)
Martez Card my food slide

My reflection

We have learned about a lot of foods and the way in which they may effect our health and also how some are grown and the different things in our foods. We have found out that not all foods are naturally grown but that they still are like the same kind of food that is naturally grown. My role in the larger food system would be to just try and eat things that are organic and not the fake things that are produced. The biggest problem with our food system is that people do not know what they are eating therefore they do not know the dangers of what they are eating and how it is effecting their diet. The changes I could make to my food choices is to eat less greasy and fattening foods and also trying to eat more foods that I actually know exactly what i'm eating so also doing research on whats really in the foods that I eat. The impact of these changes would be the cost and it would basically be me changing myself. I am not willing to make these changes because I love what I eat now and don't believe I need to make the changes.