Rugeiatu cook book

Time : 1 hour

Materials :





Cooking spoon


1-2 8oz pack of frozen cassava leaf. ( Get this from an local Africa market) 

1 smoked chopped Turkey 

Raw cropped chicken 

Bonely (dry fish ) 

1/2 regular drinking cup of palm oil 

1 tea spoon black peppers

2 tea spoon salt

1 onion chopped 

1 sweet pepper

2-4 maggi 

6 quarts of water in cups 

4-6 HOT peppers 

1) Add 6 quarts of water in cups in a big cook pot than add the chicken. Boil the chickens  for about 30 minutes. ( since the chicken is raw it would be best if it bowls by itself than add the rest of the meat later. This way the rest of the mat wouldn't be too over cooked. 

2) After 30 minutes, add 1/2 tea spoon of salt and black peppers with 2 maggi. 

3) Add the turkey, dry fish 

4) Now wait for about 5-10 minutes , before adding the 1-2 8 oz pack of frozen cassava leaf ( It’s does not matter wether or not the cassava leafs are frozen. ). Cover the pot. 

5) Since in this case the cassava are frozen, wait for 10-15 before opening the pot to see wether or not the cassava leaf melt. 

6) If the cassava is melt and the cooking spoon is able to stir the soup without it being stuck through the cassava leafs, you can now add the sweet peppers, onion.

 4-6 HOT peppers. ( blend the peppers, onions and sweet peppers together before adding) 

7) Close the pot for about 15 minutes so the cassava can cook with the rest of the other things that in there and the spice that were added to it, This way the cassava leaf would have the taste of the spice. 

8) After 15 minutes is over, stir the soup and taste it, if there’s not enough spice or season add 2 more maggi to the soup, or if it needs a bit more season ass 1 more. However, if the spice and seasoning are over, add 1 cup of water, this way it would make the soup less seasoning. But if the season and spice are not too salty or less salt you are good. 

9) Now, after completing step 8, cover the soup for another 5-10minutes, in this process lower the solve a bit .

10) Open the pot and stir the soup, this will proven the soup from burning. Taste the soup again, to check if the seasoning is not too much. 

11) After tasting, add 1/2 cup of palm red to the soup, ( make sure you are careful while adding, if you are making a smaller dish than this add a smaller amount than this and it you a person that like a lot of oil in your cooking add more oil. Stir for about 20 seconds. 

12) Close the pot and leave the solve on for another 5-10 minuets so the palm oil could reach everywhere in the soup and also get the spice. 

13) After 10 minutes, open the pot and taste the soup, if you like how it taste, turn the solve off and you are now done. But if you do not like the taste of the soup, you can add more spice o add more water to take the spice out. 

14) In this case, we love the way it taste, therefore we are done cooking. 


Cassava leaf is a common soup that is originally from an West African country, Liberia. Many people love the taste of it and there’s so many ways you can make it. Sometimes, some people like their cassava leaf bitter, so they add a leaf to it and this leaf is call (feva leaf). It makes the cassava leaf make like a stronger taste than it usually have. Also the leaf is healthy for you, so some people like to eat it with the cassava. Cassava leaf is leafs from the Cassava that is planted, and before the cassava comes out of the ground or in a stage to ready, there’s leaf that is on the stems. 

Other things that can be added to the cassava could be processed, depending where you are living. Whenever my mother used to make this dish back in Liberia, everything in the soup were whole, because people planted them and have farms where their crops and animals would grow until it's ready to be eating. Since we are not in Africa, the chicken and turkey could be a processed animals and this can be the only “unhealthy” nutritions that is in the soup. The rest of the ingredient are offers planted unit fulling growth. We brought our ingredient from our local African market, which makes this dish expensive, even in a restaurant. The reason is, like I said before in West Africa, Liberia there isn’t a lot of chemicals or resources that able to make our crops grow faster than usually or the animals don't grow as big than it's time period so people have to wait until their products are fully ready to eat or sell.
 The African markets buy goods from business women and men who export goods to America from Africa to sell in america because most Africans don't like the way american process their products. Therefore the african food would be more expensive however it's worth it because there’s isn’t “fat” in the products its all nurture and “healthy”.  For example cassava could be cause to cure some virus in west Africa, such as chicken pots. And the cassava leafs that is growing here probably wouldn’t because they're would be chemicals added to it and in Africa there wouldn’t be.
 I Personally experience this when I had chicken pots , the raw cassava in the village when I went to go and visited my grand mother. Since we were in the village there wasn’t a doctor there so they couldn't easily give me shot or something to cure it quickly as the once in the city. The way I was cure , my grand ma would grind the raw cassava leaf  and rub it on my body and after some days it went away. If I try that with a cassava that is growing in america, it wouldn’t work because there’s other chemical being added to it therefore it change the entire health of the leaf and when people eat it it give you fat because it’s not naturally grown . 


This unit I learned a lot about process food and whole food. Which allows me to understands the importances of healthy food and “unhealthily” food. Depending on where you live and how you are used to eating, effects your diet. Since I am used to eating mostly African food and whole food, my body doesn’t over load or gain a lot of weight over the year. However, since I started to eat junk and processed food my body started to change overtime and I felt heavy than before. Most food companies in america makes their foods with chemicals, this way they would make more money and save more time. Eating African food,  that are whole food doesn’t not helps my body to gain weight, also I would rather eat african food than most food in America. Due to my lifestyle as an american now, I sometimes go out to eat with my friends, my family and most other Africans families does not go out to eat, no matter what occasion it is. There’s always a home cooked meal and the indigents are mostly whole food depending what they are cooking. The food in america creates more obese and over weighted people , the people themselves knows that the food isn’t good for the body, however, since it is cheap and America is a hard country to live in taking care of families is hard to eat “healthy”. This make people to just keeps buying the “unhealthy” food that is surrounding them, not only that is is cheap, they grew up eating these food therefore they can not help but to eat these food on a day by day . 

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Screen Shot 2013-01-15 at 9.00.11 AM

Terrance Food BM

Food Slide



·         ½ Ayco Mini Me watermelon

·         1 Ayco cantaloupe

·         1 Peruvian Mango

·         1 cup of rivoira frutta blueberries

·         1 cup of rivoira frutta raspberries

·         1 freshquest honeydew

·         1 pack of “USA Florida’s Best Berries” Gulf Sweet strawberries

·         3 organic Trader Joe’s kiwis

·         1 container of Marzetti cream cheese fruit dip


1.       Skin mangoes, remove pits and dice into manageable portions

2.       Remove the husks from the strawberries pits and dice into manageable portions

3.       Skin the honeydew pits and dice into manageable portions

4.       Skin cantaloupe pits and dice into manageable portions

5.       Skin kiwis and slice horizontally into multiple pieces

6.       Distribute blueberries throughout serving container

7.       Mash raspberries (blend for serving sauce)

8.       Cut watermelon in half and remove melon from the hard outer layer then dice into manageable portions

9.       Pour all fruits into a serving container and toss until thoroughly mixed

10.   VOILA!



As soon as this project was introduced, I knew a lot of people would bring in pasta or chicken- typical things. So, I brought something that I, and my family, eat a lot- fruit salad. Fruit is a natural sugar that your body can convert into energy easily. I eat these fruits practically every day, but if it were the only thing I ate, I’d probably weigh around 100 pounds. We didn’t use any artificial sweeteners or products, just fruit. Prior to introducing the concept of utilizing organic foods compared to regular, imported foods, I stocked up on lots of fruit in order to make my fruit salad. Then, we learned how environmentally friendly, more natural and healthier organic foods were. After the activity, I took a look at where my fruit came from. My cantaloupe and honeydew came from Guatemala. My mangoes came from Peru. My berries came from Italy. I thought about the environmental impact all that transportation must have by importing fruit halfway across the globe. So, I sought to buy more friendly fruits, which are usually organic. The strawberries and kiwis that I bought were organic, and cost a lot more than the traditional strawberries and kiwis would have cost. I didn’t mind much though, mainly because I wasn’t the one buying the fruit but also because I know the benefit of buying fruit from local business rather than from larger fruit distributors. My strawberries come from Florida and are grown by the workers of “Gulf Sweet Inc.” They acknowledge that growing fruit isn’t just a way to make money; it’s a way to provide people with a food that is essential to how they eat healthily. Their motto, and a great one to live by, is “Friends and partners, not buyers and sellers.”


     The one thing I’ve realized, more than learned, is that I am a mere dust particle in the galaxy of the food system. I hate to say it but my role in the entire food system is so insignificant, I could buy all organic food for the rest of my life and not a single perspective of the economy or environment would change. That doesn’t mean I choose to buy McDonalds everyday, but my role as it relates to others and those who produce what I buy isn’t really noticeable. This sole reason led me to realize that the biggest problem with our food system is that not enough people care. There are too many people that feel exactly like I do. My mindset is that I’m just one person, and if 1 million people say I’m just one person, not a single thing changes for our food system for the better. Those corporations who believe it’s ok to maintain unhealthy food conditions will continue to do so, and those who flood artificial growth hormones will also continue to do so. The problem is us, not just one of us, all of us. One thing I could change though is care more about where my food comes from. Again, this won’t make that large of a change, but it has to start somewhere. For example, I love beef jerky, and one kind of jerky that I like is coming from Asia. I could probably choose to eat a different brand and/or flavor of jerky because I realize there’s quite a bit of pollution and money spent to get that much beef jerky from Asia to America. Being that jerky isn’t that large of a part of my diet; I can probably make the change to stop buying foods being imported from so far away.

Matt Rinaldi and Taahir Henry - Food Project

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Screen Shot 2013-01-11 at 10.46.24 AM
- ​Lettuce
- Sweet soy sauce
- Pineapple 
- Tomatoes

We decided to make a salad, and it will be use mostly whole food. The only food with a direct label on it will be the soy sauce. We decided to use the rule “eat your colors” when coming up with this meal.  It will cost approximately 9 dollars to make.  Compared to fast foods, it will contain a lot less processed ingredients.   This meal could  be survived on,  it has ingredients from several of the major food groups that we depend on to stay alive.  The salad will contain vital proteins, vitamins, minerals, salt, and sugar.  There will be approximately 150-200 calories per serving. The meal will be enough to feed 5-6 people.    The lettuce came from florida.  We believe that the majority of the ingredients came from american farms, and we know that they were commercially grown.  In the long run, using mostly commercial ingredients for dishes like these may negatively affect the government. The fuel required to transport goods cross country / globally, usually involves emissions that are bad for air quality and the atmosphere.

Commercially grown carrots and Walnuts follow the same pros and cons of other commercially grown food; nuts specifically. 


Since lettuce is a vegetable, it is obviously first grown at a farm. Farmers produce crops to sell to big companies for packaging and distributing. There are a lot of steps to take for farmers to get their yield to the supermarket. From tending the soil to sowing the seeds and finally harvesting their crops, there are many steps to take to yield a successful harvest. As they stock up on vegetables, big companies either hire or make deals with them to produce their harvest at supermarkets for the general public. The vegetables go through a cleansing process to preserve its condition. Then, they are packaged up by machines or workers to sell.


Similar to Lettuce, walnuts must first be grown (from trees) to harvest later on in August. By using complex tree shaking machines, they are able to harvest walnuts by the thousands in a matter of a few hours. Most walnuts go through a quick and easy processing phase. The husk is removed since it is not edible and the nuts are dehydrated to optimum 8% moisture level. This is also to protect and preserve the quality of the nuts. Finally, they are packaged and sent to whatever food retailer.

Sweet Soy Sauce:
Like many other condiments, sweet soy sauce is made ina  similar fashion. It has the same base as regular (salty) soy sauce, meaning that it has the same base ingredient: soy and wheat. Unlike soy sauce, it is not fermented and has various ingredients that I don't know since it's hard to find on the internet. This is because Indonesia is one of the only main countries that use this condiment. But, they are packaged in bottles and shipped out to various grocery stores.

Of course, our plans changed at the last minute as we did not want to involuntarily kill any of our classmates by serving a poisonous dish. So instead, here is the recipe that we used to make "Matt and Taahir's Energy Drank":

Matt and Taahir's Energy Drank:
- Romaine Lettuce (1 whole leaf)
- Carrots (2 whole)
- Pineapples (juice and fruit; about 1 cup)
- Orange Juice (2 cups)
- Pecans (1 cup)
- Whey Protein (2 tbsp)
- Sparkling Pear Beverage (1/2 cup)

Personal Reflection

It's really hard to actually pinpoint my exact role in the grand scheme of the food system, but I do know for certain that I am a contributor in the process of creating food. Of course by this, I don't mean that I actually grow my own food. Like everyone else, my contribution stems from my purchases. It's a cycle in which my purchases creates demand. When there is a demand (a market) for something, in this case food, companies will flock to increase their production output of food (I'm speaking generally here). They then buy from farmers and release more food into the world. Thus, making me and everyone else a small, yet significant part of the grand food system. 

Speaking of demand, it is a concept that is both good and bad. Let's start with the bad. As the demand for something increases, production increases. But the question is: at what cost? There is a large demand for Apple products right now. But if this means that workers are treated unfairly and are being worked to death to produce more Apple products, then does the value of money outweigh that of humans? In the case of food, it could be inhumane treatment of animals, disregard of fair work ethics, and etc. Money talks and the food system really brings that to light. As corporations get bigger, the workers (farmers) are sufferring in their wake. Farmers have become nothing more than prisoners of big companies. I strongly believe in the idea that biog companies should be stripped of their rights to carry out certain actions, whether it be legal or physical.

Now for the good: you get eat your Whoppers, play your iPads, and etc. But of course, not without the expense of others' rights. 

Msanders Sci-Benchmark

Serving size: 7-8

12.00 dollars


1/2 cup of magrine

1/2 cup of Sugar

4 eggs

1 bag of wheat bread crumbs

20 onces of crush pineapples.

 1 cup of skim milk.

2 tablespoons of salt.

5 tablespoons of pumpkin spice.

1. Preheat oven 350 degrees

2. Mix the bowls with the ingredients.

3. Bake the 350 degree oven for an hour before serving.

Serving size 2 people.

Some of the food is process and some is whole. The pineapples and eggs are not process and they are whole foods. But the extra ingredients like sugar margarine is process. Its pretty healthy as it only has 166 calories. I say it’s like 55% process and 45% not process. It is very high in natural sugar and process sugar. It also has eggs for protein and bread for bread use. This food dish lacks vitamin A, B and D. Also it does not have a lot of cholesterol. Some of the food that is processed all of the food will go straight to your systems that will be processed and then go to your stomach. Margarine comes from vegetable oil and skim milk. That is healthier then butter.

Margarine comes from vegetable oil and skim milk. So they came from a farmers.  So does the eggs that were made. My specific margarine and eggs comes from Kentucky. I am not aware wear my eggs came from but its company was Foodhold USA which is in Maryland. The rolls came from Florida and my Pineapples also came from Florida. That is a total of 1324 miles traveled just to get in my home. The Margarine, bread, pineapples, and sugar were all processed. Only the eggs were not processed. But the chicken who laid it was.

This meal cost around 12 dollars. This meal is suppose to serve 8 people. This is a lot more expensive then a 4 dollar menu burgers from McDonalds. This is an outrage that a dish served for 8 cost so much more. The stuff that cost the most is pineapples which were 2.00 dollars. Obviously the Martians, Doles and other foods won the deal by stealing my money. 

My bread cubes cubes some soybeans and Monocalcuim in it. I have no idea how they managed to add those items in bread  but the did.  I’m pretty sure if I made the bread those items would not be included in my bread. My eggs have no significant source of Dietary fiber or sugar. But I have no idea how to make eggs the right way. Plus I have no chickens.

I learned different effects that food can have on someone. I knew that eating unhealthy can cause an unhealthy life in the future. I knew that liver problems and other serious diseases are caused by eating habits. What I learned the most was from the videos, even though we didn’t finish the movie I learned a lot about the food culture. I learned that the food producers are a bunch of a-holes. Sorry for the rude language but it’s beyond me that a food company can just about contaminate almost all of the natural foods to make them more fattening just for money. It’s terrible to kill the cows, chickens and pigs the way they do. Not only make them fat but you basically make them kill them in the most gruesome way. And once someone talks about it, they get sued by the food companies. The workers can’t stop because they need the money to survive. So no one wins. This is a messed up society we have. Another reason why this world is messed up is because people in low income can not afford healthy foods because 1 low income and 2 there are no grocery store. This a terrible world we live in.


Food Project

Spinaq me Vez te Kuqur (Spinach with egg)



Makes:  5-8 servings 

Time: About 30 minutes

ingredients :

1 Eggs 

1 cereal bowl with chopped Spinach 

1chopped onion 

 1/2 A table spoon of salt

2 spoons of vegetable oil 

1. Put two spoonfuls of vegetable oil a frying pan. Wait until the oil sizzles, drop a piece  of onion in there to test it. Cook high heat, after heated put the chopped onions in the frying pan and stir every 30-40 seconds. 


2. Once the chopped onions turn a golden carmel color lower the the heat all the way to low. While the heat is on low, grab a empty bowl, crack the egg in it, and stir for 4-5 seconds. (until the egg looks like one solid color). Put the stirred egg aside. 


3. Put the spinach in with the chopped/cooked onion. Stir frequently until the spinach starts to shrink more and more as it cooks.  After 3-4 minutes add the egg to the frying pan. Continue to constantly stir, once the egg looks cooked lower the heat to low. Throw the table spoon of salt into the frying pan and stir the pan for a 6-7 seconds. Finally turn the heat completely off and your dish is finished. Wait for it to cool a little bit before serving. Serving size depends on how hungry the person is. Add a piece of albanian bread on the plate when serving. 



This is a traditional meal for Albanians. This meal is essentially made from organic vegetables and eggs. This is designed as a home cooked short timed dinner. It makes your body feel and actually be filled along with satisfied with dinner/lunch depending on when served. The organic spinach that was used contains 41 calories, 5.3g of protein, and is 1% fat. The egg used contains 11% fat with 6.3g of protein and 90 calories. The different parts of the meal are proceed in different ways, the body takes all the protein into good use and the calories as well since  this is considered to be a full lunch/dinner meal. This provides  a lot of nuetrians for the body, along with making it a healthy diet. The snitch has come form somewhere in the united states, the eggs can also come from the US. The specific ingredients used for this meal where from a local farmers market. I think that my ingredients came from a local farm, i don't think that there was anything like pesticides used in them either. The total cost of the meal around 5$ for the whole bag of spinach and 4$ for the eggs, so a total around $9. Choosing to eat meals such as this one in place of others such as fast foods not only helps your diet but also helps with keeping you body healthy so that you can live longer.


   This unit has taken us through the journey of food, all the good and bad that the human body consumes. Throughout the unit I have learned that I am a huge part in making big food factory industries succeed in some ways. Although my family and I try to eat healthy all the time some things are tasks that can’t be avoided no matter how hard one may try. Everything an individual like myself eats may have some of what seems the smallest amount of ingredients from a bad source of food, but unknowingly one still eats it without realizing it. The food industry is constantly changing and as individuals we all have our own opinions, if it’s changing for the better or worse. In my opinion it’s getting much more worse, getting access to legit organic food has become the hardest task in families lives. I see myself as a small spec in the food system that has a big say on what will be produced next.

                  I think that the biggest problem in out food system is the lack of knowledge that people have about what they are consuming everyday, and those that do know can’t afford to change their lifestyles because of money issues. Just like in the diabetes assignment that worked previously, individuals could have gotten it due to what they eat ever though it may seem like they are eating healthy at times. Just by looking at the graph you can see that the rate for diabetes has only increased over the years, and it’s all due to the fact that there are things in the food that we eat that’s not written in the labels and end up harming our bodies. I think that this is the biggest problem because if everyone knew exactly what they were eating there are times at which they would choose to eat something else that would better their health’s instead of hurting it. I understand that at one point it was believed that there would not be enough crops and land in the world to feed everyone, but was the reason it all started but it shouldn’t have lead us to where we are. We are eating chemically enhanced foods when we could be eating the best organic food nature offers us. There would be less deaths and sicknesses as well. Some changes that I could make in my food choices would be to read the labels because I don’t even do that ever. Doing so can help me see what I’m eating, I am willing to do so to better my personal health. 

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Screen Shot 2013-01-25 at 7.52.12 PM

Sophia Henninger, Food Project

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Screen Shot 2013-01-11 at 10.48.09 AM

Recipe: General Tso's Chicken


Vegetable oil spray
1/4 cup all-purpose flour
3 large egg whites
5 cups (5 ounces) Kellogg's Corn Flakes cereal, finely crushed
1 1/2 pounds boneless, skinless chicken breasts, trimmed of all visible fat, cut into 1-inch pieces
1 2/3 cups water
1/3 cup low-sodium soy sauce
1/4 cup apricot jam
3 tablespoons hoisin sauce
2 tablespoons cornstarch
1 tablespoon balsamic vinegar
2 teaspoons canola oil
4 garlic cloves, minced
1 tablespoon grated fresh ginger
1/4 teaspoon red pepper flakes


1. Adjust oven rack to upper-middle position and heat oven to 475 degrees. Line rimmed baking sheet with aluminum foil, top with wire rack, and spray rack with oil spray. Spread flour into shallow dish. Whisk egg whites until foamy in second shallow dish. Spread Corn Flakes crumbs into third shallow dish. Pat chicken dry with paper towels. Working in batches, dredge chicken in flour, dip in egg whites, then coat with Corn Flakes, pressing gently to adhere; lay on prepared wire rack.

2. Spray chicken with oil spray. Bake until chicken registers 160 degrees and coating is brown and crisp, 12 to 15 minutes.

3. Meanwhile, whisk water, soy sauce, apricot jam, hoisin, cornstarch, and vinegar together in bowl. Heat oil in 12-inch skillet over medium heat until shimmering. Add garlic, ginger, and pepper flakes and cook until fragrant, about 1 minute. Whisk in soy sauce mixture, bring to simmer, and cook until thickened, about 2 minutes. Remove from heat, cover, and keep warm.

4. When chicken is cooked, return sauce to simmer over medium-low heat. Add cooked chicken and toss to coat. Serve.

Recipe Analysis

•Approximately what percent of the meal is processed vs. whole food?

all-purpose flour - processed

vegetable oil spray - processed

egg whites - whole

cornflakes - processed

chicken - whole

water - whole

soy sauce - processed

apricot jam - processed

cornstarch - processed

balsamic vinegar - processed

canola oil - processed

garlic - whole

ginger - whole

red pepper flakes - processed

broccoli - whole

Processed - 9/15 ingredients 

Whole - 6/15 ingredients 

About 60% of this meal is processed.


Approximate calories per serving: 490

" carbohydrates per serving: 62g

" fat per serving: 8g

" saturated fat per serving: 1.5g

" protein per serving: 44g

This meal is high in protein in comparison to it's commercially produced counterpart. This protein in the body will be broken down into amino acids and used in necessary chemical reactions within the body. 

The majority of the fat in this meal is good fat, which will be processed by the body and turned into acids. These acids will travel through the blood stream and be collected by cells that need to replenish their energy. 

This meal, compared to the meal available for $11.99 at your local chances food store, has fewer carbs than this homemade alternative. These carbs will be used for energy but if they're not used immediately they will be converted into glucose. That, in turn, will be stored in fat cells. 

If one were to eat this everyday, I would imagine they would have some vitamin deficiencies because every vitamin and mineral needed in day to day life is not present in this meal. 


I believe many of the ingredients were manufactured in the US, but there is still a considerable amount of traveling to food had to do to get from it's manufacturer to my local supermarket. Collectively, I'd estimate the total miles all the food had traveled would be about 5000 miles. With the cost of fuel today, the total money used to get it here is probably quite considerable. Not to mention the toll the fuel emissions most have had on the environment. Some of the cheapest ways to ship any cargo are also the most detrimental to the earth. 


Purchasing all the ingredients for this meal coasted about $35, but to get the price per serving, it has to be divided by by 12. Which means that the cost per plate of food was approximately $3. This is significantly cheaper than going to a chinese restaurant where General Tso's chicken would cost about $12. 

There were profits made at every step of the preparation of this meal. Money was made by the people selling ingredients, shipping ingredients, making the products, shipping the products, and then down to the consumer, who buys the final product. The people made the most money out of this process were the people who own portions of the monopolizing corporations. In my meal this would be companies like Perdue, General Mills, and Nabisco. 


The chicken in my meal came from the Perdue Corporation. This means that it started at their farms, went to their processing plant, was shipped to my local super market, Super Fresh, and then I bought it. Since it's illegal to have chickens within city limits, I would never be able to personally raise a chicken to cook. 

Broccoli was another major part of my meal. Most broccoli production happens in China. Assuming that is where mine originated, that means that my broccoli was produced on a farm in china, it is then harvested, and shipped to the US. Where is was once and again shipped to my local market. To grow, broccoli needs a cool weather climate, which would make it possible to grow during certain seasons in Philadelphia. It takes about 100 days to grow and 200 seeds costs about $4. This packet would produce more than one head of broccoli and considering the price of broccoli at the market, I would save a lot of money in the long run. 

Personal Reflection

This unit has taught me a lot about food and how we, both as individuals and as a species, interact with it. I've learned that obesity and type 2 diabetes have only become epidemics in the past few decades. This is because of the widespread availability of processed food as opposed to whole food products. This is the probably the biggest issue with food in western society. Food that has been highly processed and contains many refines carbohydrates are the ones that are heavily advertised and are the cheapest and most available. 

Personally, before this unit I believed I ate mostly healthy and even after learning from this unit, I've retained this stance. One thing I could definitely improve upon is the attention I pay to the actual ingredients in my food. It was mentioned that foods with more than 5 ingredient are to be avoided and I've definitely disregarded this rule on a daily basis. In the future, I hope to be more aware of it and improve my health. Making these changes would hopefully resolve some little issues I tend to have like lethargy and the urge to constantly shovel doritos into my mouth. If I take care to learn about what I'm eating before I actually do it, it will most likely impact my health in a positive way. 

Brianna's Spanish Flan

1/2 cup sugar
2 tablespoons water
8 ounces reduced-fat cream cheese, (Neufchâtel), softened
8 large eggs
1 14-ounce can nonfat or low-fat sweetened condensed milk
1 12-ounce can nonfat or low-fat evaporated milk
2 teaspoons vanilla extract

  1. Preheat oven to 350°F.
  2. Cook sugar and water in a small saucepan over medium-high heat, gently  swirling the pan (do not stir), until the mixture turns golden brown, 5 to 7 minutes. Immediately, pour the caramel carefully into a 9-inch round metal cake pan. If it stiffens before it completely covers the bottom of the pan, warm the pan in the oven, then swirl to cover the bottom.
  3. Beat cream cheese in a large bowl with a mixer at medium-high speed until soft. Beat in eggs, one at a time, until thoroughly combined, scraping down the sides. Add condensed milk, evaporated milk and vanilla; mix until combined. Carefully pour into the prepared pan. (You may hear some cracking; the pan will be very full.)
  4. Place the cake pan in a larger pan and pour enough hot water around it to come 1 inch up the sides. Bake until golden and set at the edges but still wobbly at the center, about 1 hour. A knife inserted in the center should come out clean. Transfer the cake pan to a wire rack and let cool to room temperature, about 1 hour. Then cover and refrigerate for at least 4 hours or overnight. To serve, run a knife around the edge of the pan and invert the flan onto a plate.
Per serving: 247 calories; 8 g fat ( 4 g sat , 3 g mono ); 160 mg cholesterol; 33 g carbohydrates; 10 g protein; 0 g fiber; 192 mg sodium; 478 mg potassium.
Nutrition Bonus: Calcium (18% daily value).
Carbohydrate Servings: 2
Exchanges: 2 other carbohydrates, 2 fat

The dish that I decided to create is flan. Crème caramel, flan, or caramel custard is a custard dessert with a layer of soft caramel on top, as opposed to creme brûlée, which is custard with a hard caramel top. The dish is eaten throughout the world. Flan is found in recipes as far back as ancient Rome. It was during Roman times that domesticated chickens were first kept for laying eggs. The Romans, with eggs in surplus, and consulting the Greek's knowledge of the art of cooking, developed new recipes, one of which turned out to be a custardy concoction known as flan. It was originally a savory dish (not sweet, but aromatic and pleasing to the palate). The Roman Empire was destined to fall and on its ruins arose Medieval society. Yet the transition between ancient times and Medieval - though often violent - was somewhat contiguous. Flan survived barbarian invasions (and perhaps pacified a barbarian or two). It surfaced as a generally sweet dish but still based on the old idea of mixing creme and eggs to form a custard. Our word for flan actually is derived from the Latin, "flado" (meaning flat cake), which became "flaon" in Old French. Each country makes their flan based on their traditions or foods that are important to their culture. For Puerto Ricans, it is mixing coconut and condensed milk to the mixture, for Vietnam they would add black coffee to the top for taste and for Cuba they have ice cream and cinnamon sticks to the final product. To create this dish it does not require much skill except to the be cautious and watchful. This skill is important for when melting the sugar into caramel, because if you don't turn the oven off at the right time than you can put the sugar and have to start over again. The products for this type of dish you are able to obtain in any supermarket. The average cost of this meal is about $10-$15 depending on brand on ingredients and it makes a serving size for 20-30 depending on the size you wish to cut it due to the sweetness. The people that makes money off of the groceries that are needed for this recipe are the brand named items - the money goes back into their company. One of the large businesses that are involved are Neufchâtel for their cream cheese. The only difference between this cream cheese and regular cream cheese is that Neufchâtel has lower fat content.  If you compare 1 oz of cream cheese with the same amount of Neufchatel cheese then you’ll discover that the latter has about 6.6 g of fat compared to the former’s 9.9 g. Neufchatel cheese also has more protein (2.8 g) as compared to cream cheese’s 2.1 g. Both cheeses have the same carbohydrate value. Each ingredient has different points that are good or bad for our bodies one way or another. When you eat food, each ingredient is processed differently depending on the way the body breaks the food down. Your body will break the Flan down in a few days because it is not heavily packed with a lot of ingredients or other foods that will make it stay in your system longer. The percent of the meal that is processed vs. whole food is about 35% vs. 65%. According to the nutritional info on the label, how our body will deal with this food is well. Due to the sweet taste of the caramel, our tongues will taste the sweetness but it will not harm us.  All of the ingredients for this recipe has all been made/received/collected locally. How far away each ingredient was distributed depending on the brand but from research the maximum number of miles that the food is collected from is 50 miles. The only ingredient organically grown are the eggs which come straight from the chickens, the rest of the ingredients had to be processed from multiple items to create this one ingredient. The processing affects the environment because it's all machine spun, machine packed and machine created. Having done so much processing and packaging affects the environment since so much gas and pollution comes from factories that has no need for the extra items. When the company gets what the food or item they need out of a bigger item then they throw away all extra material they have no need for with pollutes the water and covers waste lands.
This unit I have learned many things like from what is "healthy" food , what is "unhealthy" food and how to tell the truth between the two instead of what is on the label.  During this unit it was really useful and informing to be able to understand the truth behind how food is made and distributed. When we first started watching Food Ink I was skeptical because of my first encounter with it but this episode was different. Yes there were some gruesome parts but the overall point behind was that their was a mother that just wanted justice for what haven't to her son and why it happened. Food recall or contamination in food is important because a week that it's been out of a factory you're already introducing it into the supermarkets and peoples homes. Once they start eating it than it becomes a greater issue when sickness or death happens and the company doesn't want to take the blame for it. What I see to be as the biggest problems with our food system is how we distribute and advertise our food. Since the population is growing rapidly, there is a higher demand in food. Also there is a greater serving size. A serving size for a piece of cheese was a cube and now it's almost half a block. Fast food restaurants tend to give food out past the serving size. For example, french fries, a serving size is a small handful whereas they give you more a big handful to two handfuls and the amount of salt in the small serving is. People think that what they are given to them as children or depending on the size of their plate is how much food that they should eat, when in reality it's not always healthy. For holiday gatherings such as Thanksgiving or Christmas people tend to fill their plates and are expected to eat all of it even if they fill themselves not being hungry anymore. Some changes that you can make to your food choices is being able to try diversity. It's okay to have junk food or greasy food but you have to proportion it with healthy food too. For example white bread isn't healthy for you so you can make wheat pasta or eat wheat bread. It's just the little changes that will help you live a healthier life style in the end as long as you're willing to give it a change. I am willing to make this change since my mom is on a diet and my dad wants to lower his blood cholesterol. We already switched to wheat bread, started to eat smaller portions and eat vegetables at every dinner. I am also on a no soda diet (drinking only water, tea and orange juice). I only drink ginger ale when I am sick.
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Screen Shot 2013-01-25 at 7.00.42 PM

Justin Pullins, Science and Society's Q2 Food Benchmark

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Screen Shot 2013-01-22 at 8.20.48 PM
​For this project, I made French Baguettes.

Recipe and Analysis-
(This is the recipe for one, 2-foot baguette.)

*1 cup water

*2 1/2 cups bread flour

*1 tablespoon white sugar

*1 teaspoon salt

*1 1/2 teaspoons bread machine yeast

*1 egg yolk

*1 tablespoon water

  1. Place 1 cup water, bread flour, sugar, salt and yeast into bread machine pan. This is recommened for the best possible baguette at the end. 
  2. When the cycle has completed, place dough in a greased bowl, turning to coat all sides. Cover, and let rise in a warm place for about 30 minutes, or until doubled in bulk. Dough is ready if indentation remains when touched.
  3. Punch down dough. On a lightly floured surface, roll into a 16x12 inch rectangle. Cut dough in half, creating two 8x12 inch rectangles. Roll up each half of dough tightly, beginning at 12 inch side, pounding out any air bubbles as you go. Roll gently back and forth to taper end. Place 3 inches apart on a greased cookie sheet. Make deep diagonal slashes across loaves every 2 inches, or make one lengthwise slash on each loaf. Cover, and let rise in a warm place for 30 to 40 minutes, or until doubled in bulk.
  4. Preheat oven to 375 degrees F. Mix egg yolk with 1 tablespoon water; brush over tops of loaves.
  5. Bake for 20 to 25 minutes in the preheated oven, or until golden brown.

    This is a traditional meal for the French and Francophiles alike. This is meant to be a treat, as well as a supplement to a diet, or a meal, and they are a staple in French society. Though my family is not French, we do eat baguettes frequently, and it is a big part of our diet, and we eat baguettes nearly everyday.

    Most of the ingredients within the baguette are whole foods, and because of this, the baguette is relatively healthy. Baguettes are a great source of grain and carbohydrates, and are a hearty addition to any meal. Roughly, each whole baguette, which is about 3-feet long, is roughly 200 calories.

    Baguettes require a great deal of harvested products, such as yeast and flour. These things are not findings in nature, and would require additional processes in order to make it accesible to the consumer. After tracking down the manfucaturing company who made my flour and yeast, I discovered that they were both made in Minnestona, over 1,000 miles away. This plant of flour manfuracting is one of the largest in the country, because of this, the enviromental impacts are great.

    Whole baguettes can usually retail for about $2.50 each. The greatest profiteers on baguettes are the large manufacturers who create the ingredients. Also, a great reason why the cost of baguettes are relatively cheap is because all of its ingredients are staple foods; necessiaties in every person's pantry.

    Personal Reflection-

    Throughout this food unit, the lessons I have learned were vast and varied.

    Firstly, I have learned the various corruptions of the system of the food industry. It was shocking to see how these things have been allowed to happen.

    In addition, we’ve gone over foods that are healthy for us and the foods that aren’t, as well as what our food is truly made of. This, to me, was one of the most shocking revelations; the dependecy of various staples, such as corn or soy, which come across in nearly all the foods we eat. It shows, once again that the food problem within the USA will require great work to rectify.

    One of the greatest lessons I've learned throughout the course of Food Inc. was the fact that modern day food production isn't so much natural as it is an artifical science expermiment. Various chemicals and formulas come together to create the foods that we feed ourselves and our children, and the indregient lists for our foods are littered with unpronouncable words and phrases which don't often warrented a second thought in our minds.

    Ultimately, the sheer size of this problem makes it difficult for myself, and I think, in large, the country, to try to fix it. At every turn, the people who we believe have our best interests at heart have allowed their greed and love of profit and power to overcome their duty to keep us safe as harm. The corrupt system of food in America is nothing short of our country's most difficult problem, and the only solution will require much work and perspective into the thing that our society should truly value as importmant: American lives.

Food Q2 Benchmark

Spanakopita Triangles

Yields 30 triangles

Preparation/cook time: 1 hour and 30 minutes to 2 hours


- 1/4 cup olive oil

- 1/2 pound spinach

- 1 bunch scallions

-1/8 cup chopped parsley

- pinch of salt and ground black pepper

  • 1/4 cup feta cheese

- 1/4 cup Ricotta cheese

- 1 egg, beaten

-1/2 cup butter

- 1/2 pound filo dough


Heat half of oil and half of the spinach in a saute pan and saute until the spinach becomes soft. Do this for about 2 minutes. When done, take the spinach, drain it, and squeeze out excess liquid, then chop it (does not need to be fine). Repeat this again with the remaining oil and spinach, then add scallions and saute till soft (which should take 2-4 minutes). Add parsley, salt, and pepper, cook this for 2 minutes, then remove from heat and put everything you've made so far into a bowl and refrigerate till room temperature. 

Preheat the oven to 350. Put some butter or olive oil on a baking sheet. Beat eggs and stir feta together in a small bowl, then add to the cooled spinach mixture, and mix it all together. 

Unroll the filo dough, but make sure the dough doesn’t dry. At this point you can decide whether to make a pie or triangles, cut the dough in the shape you want. Dabble some melted butter over the filo dough, make sure it’s as even as possible though. If you’re making triangles, cut the filo dough into squares, and put a table spoon of the spinach in the middle of each square, then fold the dough to make a triangle. 

Place all the triangles on a baking sheet and bake for 20 to 30 minutes, until the dough on top is golden. 


All of the food that I got was from Whole Foods or a specialty store. My parents an I, for the most part, only shop at Whole Foods or specialty stores, because we feel like food from there is just over all better for you and more trustworthy. Making my own guess, a serving size is five of those triangles. In each serving there’s about 230 calories and 14.3 total grams of fat. Because of the spinach, there’s 15% Vitamin A. I’d consider this to be a pretty healthy food, since there’s a lot of spinach and scallions. But to others, I can see how this could be fattening, since there’s so much cheese and butter. 

The filo dough is definitely made in the US, since the lady that works at the Greek store makes all the baked goods. I’m pretty sure the ingredients in the filo dough are probably also from the Greek market, which would mean it’s either from Italy or Greece. Everything else came from Cali or New Jersey. 

The supplies for this meal costed about $25. The most expensive ingredient was the filo dough, since it takes a lot of time to make and prepare. It’s  basically bread that’s extremely thinly sliced and then frozen, so it doesn’t break. 


Throughout this food unit, our class has learned about the food that we eat, health statistics, and how the human body processes certain foods. Before this unit started, I had some knowledge on the food that I ate and an overall general understanding of what we talked about. For my personal role in the food system, I'm a pretty big believer in organic and fresh foods. For the most part, I eat very healthy, except when I eat candy. My parents and I both shop at either Whole Foods or Trader Joe's, mainly because we know that the food they have don't have excessive amounts of preservatives and every fresh food is restocked every day. Although, I realize that organic food isn't always better, it always makes me feel better knowing it's fresh. To go along with organic, the animals they use for meat are not given steroids or chemicals and are not tortured before being killed.

I see fast food as being out biggest problem in the food system. I say this for multiple reasons. Fast food isn't just McDonalds or Burger King, it can also be frozen foods you find at the grocery store, such as Smart One's or LeanCuisine. Fast food is not only made with a lot of chemicals, but people are very uneducated about the amount of calories they take it. Also, not to mention that because fast foods are usually the cheapest, people tend to forget the importance of cooking their own food and then later on have no idea how to cook, and since so many people are lazy, they will continue to buy fast foods.

I personally like the food that I eat now and wouldn't change it. Sometimes I miss eating red meat, but since I've been eating only white meat for so long, it doesn't seem like that big of a thing. I get a fair share of vegetables, fruits, and protein. Although I believe I should eat less candy, it's probably not the best for my teeth. I'm definitely willing to make that change, and I think that I could be on an even healthier regiment if I did so. But life is short, why not eat candy?

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Screen Shot 2013-01-11 at 10.45.34 AM

Spaghetti and chicken- Danny Wirt

Whole grain spaghetti with garlic sauce


Whole grain spaghetti

Olive oil

Tomato sauce

Chicken breast



  1. Ready and boil water with olive oil in pot
  2. Cut chicken breast and put in pan
  3. Apply seasonings to chicken and turn on low- medium heat
  4. Ready sauce
  5. Mix ingredients
  6. ENJOY!




            Having spaghetti has become a really common meal in the United States and you can mix it with tons of things. A common mix at my house is the use of spaghetti and chicken. While some people look at spaghetti as an unhealthy meal, it depends on the kind and how much you eat. You see, there is whole grain spaghetti and plain white spaghetti. The white spaghetti is a processed form where the outer layers of the grain are removed so that you are left with white grains. The outer layers contain a lot of nutritional benefits, they contain fiber, which will help to prevent an insulin spike and keep you fuller longer. It also has a lot of vitamins.

            Carbohydrates are a really important macronutrient for the body because it is the bodies preferred energy source. There should be a large percentage of your daily calories that should come from carbs. The problem is, people tend to eat too much of the processed stuff. In whole grain spaghetti not only do you gain the benefits of having the fiber and vitamins, but you also have less ingredients. There are several ingredients in processed spaghetti but very little in whole grain.

            Protein is another really important calorie source and the recommended intake in grams of protein, is one gram per body pound. For instance if you weigh 150 pounds, the rule of thumb should be that you consume 150 grams of protein in that day. Protein is another energy source but it’s main objective is repairing destroyed muscle tissue.

            Fats are the last really important macronutrient left. Fats are sometimes thought to make you fat when you eat them but this is false. Perhaps from eating trans fats you’ll run into some problems, or eating nuts all day. The problem with fats is that they have 9 calories per gram so foods with fat have a lot of calories and when they are over consumed, people gain weight. Fats are actually really essential to the bodies functional. You should consume about 50 grams of healthy fats a day depending on your needs.

            This meal above has it all; it has the complex carbohydrates with vitamins and fiber from the spaghetti. It has the lean meats that give essential amino acids and provide proteins. Then you have the olive oil that has healthy fats and is rich in antioxidants which helps to rid the body of harmful free radicals (cause cancers).


Over the course of this course we’ve gone over foods that are healthy for us and the foods that aren’t so healthy for us. We’ve talked about reasons why people with lower income tend to be more obese then people with higher income and also when the accessibility to better food is scarce there are more obese people. There is currently more access to sugar, which was not as prominent in the past. Now that there is more access to sugar our bodies aren’t meant to process as much sugar as we’re consuming which is why diabetes is so prominent today.

Ways to better your eating is just watching how many calories you are eating every day. Make sure you’re not drinking your calories. One of the biggest reasons diabetes is so common today, is because of soft drinks. Soft drinks have three times the amount of sugar that you’re supposed to consume in a day. With fruits they have fiber and so the sugar does not spike your insulin.

I think the lesson to learn here is to make sure you’re not eating foods that are really processed. Shoot for foods with less than five ingredients and eat more whole grains. Eat things that come from the ground and shoot for more organically made foods. They do not hold many more nutritional properties but at least you’ll know your food was not processed. 

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Screen Shot 2013-01-25 at 2.17.55 PM

Cortometraje de Comedia



Rodaje: Un elefante en un supermercado.

  • El elefante se pone en la fila en el supermercado.
  • La mujer ve al elefante y estuvo sorprendido.
  • La mujer se dijo al elefante que se parece su hijo.

Mujer (Alysha): ¿Eres un elefante?

Elefante (Shamarlon): Sí, soy un elefante.

Mujer (Alysha ): Se parece mi hijo que fue matado por un otro elefante.

Elefante (Shamarlon): ¿Tu hijo fue un elefante?

Mujer (Alysha): Sí, él fue mi hijo adoptivo. Nunca tuve la oportunidad de decirle “adiós.”

Elefante (Shamarlon): Eso está muy triste, lo siento.

Mujer: ¿Puedo pedirle un favor?

Elefante: Si, cualquier cosa para te sientas mejor.

Mujer: Por favor, dime “Adiós mamá”.

Elefante: Claro, Adiós mamá.

Mujer: Adiós mi hijo. Otra vez por favor.

Elefante: Adiós mamá.

Mujer: Adiós mi hijo.

El cajero da a la mujer sus cosas y ella se aleja

Mujer: Adiós mi hijo.

Elefante: Adiós mamá.

El cajero suma el precio de las cosas para el elefante

El cajero (Taylor): Seiscientos dólares.

Elefante: ¡Pero sólo tengo una botella de Snapple!

El cajero (Taylor): Ella fue su mamá, ¿Verdad?

Elefante: ¡Ay dios mío no!

El cajero: Por cierto, los elefantes no podrían estar en los supermercados.

"Te Amo"- Lulu, Manna, Marina & Rugei

​El hombre esta en la fila en la galleria. 
Señor Reddy ve a la mujer y se queda sorprendida, muy sorprendida. 
Señor Reddy la cuenta la mujer que se parece a su ex-esposa quien se murió en el man. 
Señor Reddy lamenta que nunca tuvo la oportunidad de decir "Te Amo."
Señor Reddy le pide a la mujer que le digna "Te Amo."
Los dos se despiden "Te Amo"
Señor Reddy dice que "¡Nosotros estamos en un programa de television que se llama Desconocidos Locos!"

Adios Mama (Parody) - Morgan, Amanda, & Stephen

El Scenario by CyndiLynn Sheridan, Jenn Wright & Tenzin Ngawang
El hombre se peina en la fila en el restaurante. 
La camanera ve al hombre y queda sorprendida.
La camanera le cuenta al hombe que se parece asu novio quien salió ella en el día de San Valentines.
La camanera lamenta que nunca tuvo la oportunidad decir te quiero. 
La camanera le pide a hombre que le diga "te quiero" cuando se vaya.
Los dos despiden "Adios, mi querida." "Adios, te quiero."
El hombre se da cuenta de que fue engañado por la vieja porque ella querri su novío ahora tiene cellos.

El Script:
Stephen: Hola
Morgan: Hola.
Stephen: Hoy es el día e San Valentines.
Morgan: Yo se.
Stephen: Nadie ha dicho que se quieren en el día de San Valentines. Nunca tuvo la oportunidad decir te quiero. ¿Se los dices a mi? 
Morgan: Ah... si.
Stephen: Te amo mi amor.
Morgan: Adios mi querida. Adios te quiero.
Amanda: ¿Dijiste te amo a mi novío?

Deh & Dal

Recipe & Analysis:


White Rice

Red Lentil





Vegetable Oil

Indian Masala (spices)

Hand full of Parsley

Tumeric powder


Prior Steps:

Chop 2 red onions and 3 tomatoes

Put the 1 and a half cup of red lentil in a container

Wash red lentil until the water comes out clear


Put 3 tablespoons of vegetable oil in a pressure cooker

Heat it on the stove for about 30 seconds

Put the diced onions into the oil

Put in 1/2 teaspoon of tumeric powder and 3/4 teaspoon of masala

Stir the goods.

Put in the chopped tomatoes & give it a good stir

Wait for the onions and tomatoes to be soft and mushy

Then add the 1 and a half a cup of Red lentil

Give it another stir

Add 6 cups of water.

Stir again and while you stir, add 3 teaspoons of salt.


Living in India for the majority of my life, I have grown accustomed to the things they eat, the way they cook and their life styles. I can remember up to 3rd grade and I remember eating rice and dal in our hostel room. Our home mother would make 15 liters worth of dal for the 40 students that live in the hostel. Dal is lentil soup in hindi. It is very popular in India. It is nutritious as well. I remember my house mother use to always tell me drinking dal would make you taller. I have always lived by these phrases of advice. 

Dal, or should I say, lentil soup, can be made out of different types of lentil. There are lentil beans, red lentil, yellow lentil, all sorts of variety. Everything in the soup is whole food, there is no processed food. A traditional dal would include, onions, tomatoes, lentil beans, salt, tumeric powder, vegetable oil and masala of your choice. You can choose to avoid masala but I wouldn’t recommended it because it would lose the generic taste. Lentil contains protein (which makes you grow, more so body development), vitamin B and dietary fibers. The best thing about lentil soup is that it doesn’t have as many calories as you would think it has when you eat it. 

For my dish, I decided to put in parsley to mix with my soup (it’s sort of my dad’s idea really.. but we have been doing that for awhile and we really like it). Parsley is basically a herb that many people use as topping or as decorations for their dish. It contains a lot of amazing vitamins such as vitamin A, C and K. These vitamins are good for 


I have realized that in United States, junk food and processed food are ubiquitous, I can find them almost every corner of the nation. Consuming processed food is much more convenient than making something out of scratch. If one was to run out of things in the refrigerator, one can just simply walk around the block and end up at McDonald restaurant or Dunkin Donuts. I think one of the main factors of obesity and the poor food system is due to lack of government care. If the government cared enough to think about the citizens before businesses, they can easily turn down these businesses, not even that, just lessening the amount of fast food restaurants in general can reduce the obesity level. More and more people would be cooking in their houses rather than being lazy and grabbing a fast food product.  Another thing is reducing the prices of organic food, with the government’s power, I’m pretty sure they can make that happen. Everyone cares for themselves or their children and they would want the best for their family but with the amount of money they carry in their pockets will limit what they can get and cannot. 

For me personally, I have banned soft drinks, fast food, any meat in general and juice from my diet after this unit. I have successfully been a vegetarian for a whole week now and I’m planning to continue to do so. After watching those clips in class, I could not bare to see the cruelty that these animals face. I think I’m good with vegetables. My mom has been vegetarian for 7 years now and she is supportive about me excluding meat out of my diet. I am not sure if I will last but I’m determined and hopefully it lasts more than a month. I love beans so that’s my source of protein, instead of meat. 


¡Hola Diego! - Cyndi, Jenn, Tenzin, and Sean

¡Hola Diego! 

Names of people in your group:

Cyndi Lynn Sheridan

Jennifer Wright

Tenzin Ngawang

Sean Force



Un pato y una víbora entren un supermercado. Ellos están dispuestos a salir. Sin embargo, la víbora se da cuenta del pato es igual a su esposo viejo y ella dije...

Jennifer: Te parece como mi esposo que me dejó cuando estaba embarazada.


Jennifer: Yo nunca recibí el dinero para cuidar a mis niños. ¿Porque yo?

Sean: Lo siento, señora. Espero que pueda ayudarle.

*Entra en su bolsillo.*

Sean: Aquí tiene trescientos dolores.

Jennifer: No no, está bien! Gracias.

Sean: No, yo insisto.

Jennifer: ¿En serio? Muchas gracias"

Cyndi: "¡HOLA DIEGO! ¿Qué tal, mi amigo?"

Sean: ¿Diego? ¿Qué?

* Encogió*


Thenry -FOOD

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Screen Shot 2013-01-28 at 11.12.25 AM
It goes along with the rule "You don't have to eat meat with every meal" I tried to find an exaggerated form of  food that people normally choose over healthier alternatives.  The alternative food was oatmeal and fruit being helped by a smiling woman.

- ​Lettuce
- Sweet soy sauce
- Pineapple 
- Tomatoes

We decided to make a salad, and it will be use mostly whole food. The only food with a direct label on it will be the soy sauce. We decided to use the rule “eat your colors” when coming up with this meal.  It will cost approximately 9 dollars to make.  Compared to fast foods, it will contain a lot less processed ingredients.   This meal could  be survived on,  it has ingredients from several of the major food groups that we depend on to stay alive.  The salad will contain vital proteins, vitamins, minerals, salt, and sugar.  There will be approximately 150-200 calories per serving. The meal will be enough to feed 5-6 people.    The lettuce came from florida.  We believe that the majority of the ingredients came from american farms, and we know that they were commercially grown.  In the long run, using mostly commercial ingredients for dishes like these may negatively affect the government. The fuel required to transport goods cross country / globally, usually involves emissions that are bad for air quality and the atmosphere.

Commercially grown carrots and Walnuts follow the same pros and cons of other commercially grown food; nuts specifically. 


Since lettuce is a vegetable, it is obviously first grown at a farm. Farmers produce crops to sell to big companies for packaging and distributing. There are a lot of steps to take for farmers to get their yield to the supermarket. From tending the soil to sowing the seeds and finally harvesting their crops, there are many steps to take to yield a successful harvest. As they stock up on vegetables, big companies either hire or make deals with them to produce their harvest at supermarkets for the general public. The vegetables go through a cleansing process to preserve its condition. Then, they are packaged up by machines or workers to sell.


Similar to Lettuce, walnuts must first be grown (from trees) to harvest later on in August. By using complex tree shaking machines, they are able to harvest walnuts by the thousands in a matter of a few hours. Most walnuts go through a quick and easy processing phase. The husk is removed since it is not edible and the nuts are dehydrated to optimum 8% moisture level. This is also to protect and preserve the quality of the nuts. Finally, they are packaged and sent to whatever food retailer.

Sweet Soy Sauce:
Like many other condiments, sweet soy sauce is made ina  similar fashion. It has the same base as regular (salty) soy sauce, meaning that it has the same base ingredient: soy and wheat. Unlike soy sauce, it is not fermented and has various ingredients that I don't know since it's hard to find on the internet. This is because Indonesia is one of the only main countries that use this condiment. But, they are packaged in bottles and shipped out to various grocery stores.

Of course, our plans changed at the last minute as we did not want to involuntarily kill any of our classmates by serving a poisonous dish. So instead, here is the recipe that we used to make "Matt and Taahir's Energy Drank":

Matt and Taahir's Energy Drank:
- Romaine Lettuce (1 whole leaf)
- Carrots (2 whole)
- Pineapples (juice and fruit; about 1 cup)
- Orange Juice (2 cups)
- Pecans (1 cup)
- Whey Protein (2 tbsp)
- Sparkling Pear Beverage (1/2 cup)

Personal Reflection:

I think my role in the larger food system involves educating myself and the people around me to make healthier food choices.  I've learned to question the foods that are labeled to appear healthy.  Just because it says "100%" doesn't mean that there is all natural juice.  Some labels have vitman c or another vitamin in smaller print.   One thing I foiund particularly interesting is the fact that in America, the people of the lower economic statuses are more often obeses.  The opposite is true of people in other countries as well. Also, whole wheat bread may have bread that contains whole weat grains mixed in with the grains of regular bread. I also learned that corn of some type exists in almost everything we eat, solids and liquids.      I beleive the biggest problems with our food system is the way that crops like corn and soy have monopolized the food industry.  Instead of trying to find the root of problems and fixing them, they come up with more high tech was of temporarily dealing with the problems at hand.  There isn't much that we can do as individuals , but we would have to come together in the support of smaller companies and farmers that are invested in healthier foods and better treatment of animals.  I think that I could choose to eat less meat per day, and choose to eat less processed food , which in the long run would benefit my own health.

Potato Salad Recipe

Potato Salad Recipe By Allison and Keisha

Step 1:

Clean 6 potatoes 

Step 2:

Peal the 6 potatoes 

Step 3: 

Boil the 6 potatoes 

Step 4:

After boiling the potatoes, cut the potatoes anyway you like 

Step 5:

Get a big size bowl, perfect size for your servings.

Step 6:

Jar of light mayo (of your choice) 


Boil 5 eggs

Step 8:

Peal shell off of eggs

Step 9: 

Cut eggs (or put into grinder) 

Step 10:

Pour the cut potatoes and cut boiled eggs in to bowl

Step 11:

Scoop hole jar of mayo, or half jar of mayo into the bowl then stir

Step 12:

After have two onions cut and pour into bowl

Step 13: 

Stir ingredients together

Step 14: 

Your choice of seasoning but if not add salt and pepper 

Step 15:

Put in refrigerators for and 1 hour then ready to serve


Our potato salad is very simple; 6 potatoes, 12 boiled eggs, a jar of mayonnaise, an onion, some salt and pepper. The potatoes were most likely grown in Idaho or Washington which are two of the biggest potatoes growing states. They are then put on a truck and driven to Pennsylvania and put on the supermarket shelves. Potatoes are a wonderful food because they are almost fat free, cholesterol free, and sodium free. They are also an excellent source of nutrients, high in potassium, fiber, Vitamin C, Vitamin B6, and protein. In addition, they are low calorie. As for the eggs, they were most likely grown on a farm somewhere in Pennsylvania then shipped to the supermarket. Most likely, the farm was a chicken farm which specialized in the mass production of eggs. Different growth hormones were probably given to the chickens to make the eggs produce quicker. Eggs are a good source of Riboflavin, Vitamin B12 and Phosphorus, and a very good source of Protein and Selenium. However, they are high in saturated Fat, and very high in cholesterol. The mayonnaise originates from Spain but now it’s created all over the world with a simple mix of oil, egg yolk, and vinegar or lemon juice depending on your taste. For this recipe we used Hellmann's light mayo which has half the calories, only 35, and uses cage-free eggs. Onions are mainly grown in Idaho and Washington but some are grown in Pennsylvania. Little growth hormones are used in growing onions because they grown very easily. They are low in calorie and fat yet high in fiber. The salt comes from a salt mine or is made from sea water and the pepper is made from a tropical plant grown native to India. Salt and pepper is low in calorie but obviously high in sodium. The total calorie count of a serving of potato salad is about 350 calories per cup. They only part of the meal that is processed is the mayonnaise because we chose to use Hellman’s mayo instead of homemade. The meal was very cheap, the most expensive part was the mayonnaise which was about $6. This could be because the mayo traveled the farthest or it takes the most to produce. Unfortunately, we could not find a listing for where Hellman’s mayo is produced so we do not know how far it traveled to get to the supermarket. As for the other ingredients, they could all be home grown expect for the salt and pepper. This would be safer because there would be no growth hormones or pesticides but the process would take so long that it would just be easier to buy the products from the store. Most of the products were probably grown in Pennsylvania or a nearby state anyway, so it doesn’t take much to ship them to the supermarket.


On of the biggest problems I see with the way American's eat is that we are too stuck on the need for convenience. It's convenient to go to Mcdonald's because you drive up order and be eating within 5 minutes, in comparison to having to cook food at home which can take hours. Even when cooking at home American's tend to be lazy. Instead of cooking from scratch things like minute rice and canned everything is used. American's no longer have to harvest their food like the Aborigines did, they can go right to the grocery store and have it done for them. The grocery store is only out to make money that's why in most stores there is little healthy food because it's hard keep up with. Healthy food can only be kept on a shelf for so long before it spoils because it lacks preservatives. That's way when going to a grocery store you should only shop the surrounds and not go into the aisles It's easy to rotate the stock of a healthy food if it's on the outside. One of the big things I learned this unit is that organic and free-range products are not necessary how they sound. For something to be organic it must be grown without pesticides but this leaves room for toxins that come naturally from the product. Also, cage free means that the product is not in a cage but can still be cramped together in a small area. I’ve learned this from the movie we are watching and from the articles we read in the organic food assignment.


New Me Slide


I chose to do my slide this way because it reflects how I am and what I enjoy to do. I love to go skiing,  listen to music, and collect sneakers. The pictures make it POP to the eye. The color of the pictures draw attention, but to over power that; I put the Text right below the pictures so you don't loose your self in the images. There is a good repetition with pattern’s in the area of text and it keeps it looking good and balanced out. The shape of the pictures naturally draw attention. It may be crowded, but the excitement of the pictures make up for that. Thank You for looking at my PDF.

Second Picture is a pdf and shows how I changed my slides from what I corrected.
Screen Shot 2013-01-25 at 9.15.00 AM
Screen Shot 2013-01-25 at 9.15.00 AM

Sierra's Food Project

Ingredients for Macaroni and Cheese:


¼ box of elbow noodles

½ bag Sharp White Cheddar Cheese (shredded)

½ Sharp Yellow Cheddar Cheese (shredded)

¼ stick Velveeta Cheese

1 cup Evaporated Milk

2 Eggs

1 tablespoon Butter

Pinch of salt




1.     Preheat oven to 400 degrees

2.     Boil water with a pinch of salt

3.     Once the water is completely boiled, add noodles and let cook until the noodles are soft.

4.     Microwave the butter until it is completely melted.

5.     In a bowl microwave ½ of evaporated milk and Velveeta cheese together until completely melted.

6.     Stir together the cooked noodles, microwaved Velveeta cheese, microwaved butter, and eggs.

7.     Once the ingredients are well mixed add the yellow and white cheeses. Stir.

8.     Spread the ingredients into a pan.

9.     Put in the oven, and let cook for 15 – 20 minutes. (until edges are a light brown)


About the ingredients


Cracker barrel white/ yellow sharp cheddar cheese

-       No sugar

-       High calcium

-       High saturated fats

-       Kraft product (made in Kraft factories)


Land O’ Lakes Salted Butter

-       100 calories per serving (1 tbsp)

-       All fat

-       Comes from Arden Mills, Minnesota


Velveeta Cheese

80 calories per serving

-       High in calcium

-       High in sodium

-       High in saturated fats

-       Kraft Product (made in Kraft factories)


Evaporated Milk

-       High in calcium

-       High in sugar

-       87 calories per serving (100 grams)

-       High in carbohydrates

-       Nestle Product (factories in Allentown and in Harrisburg)



-       High in protein

-       No saturated fat

-       No cholesterol

-       High in riboflavin

-       High in selenium

-       High in sodium


Elbow Pasta

-       High in carbohydrates

-       No saturated fats

-       No cholesterol

-       No sodium

-       High in thiamin

-       Barilla product (factory in Bannockburn, Illinois)


Overall, this meal isn’t the healthiest thing you could eat. A lot of the ingredients involved have high amounts of sodium, high cholesterol, high amounts of sugar, and high amounts of carbohydrates.  Maybe with different ingredients, this meal could potentially be turned into a meal that won’t kill you over time. I got the recipe for my macaroni and cheese dish from my mom. She doesn’t make this dish often, and now I see why.

In terms of cost, this meal can be considered to be an expensive meal. Before producing the meal, I had to go out and buy all the ingredients used. I ended up spending about 30$ for all the ingredients in total. Since I didn’t every bit of each ingredient, I would say there is enough left to make the small dish about 2 more times which would be equivalent to 1 large pan. That isn’t the best deal. I can think of about 5 other meals that I can buy that would be cheaper than just this dish.

Another downside to this dish is where the ingredients come from. This meal is 100% processed, which isn’t the best thing. The only things that are considered to be “local” or whole foods would be the eggs. Everything else comes from factories, some far and some not too far. However, when you think about things being produced in a factory you have to think of the means of production. With factories come workers, injuries, waste, and pollution. So now not only do I have to think about how this meal is affecting the health of my family, but also how this meal is effecting our environment.

Self Assessment 

The biggest problem that we have in our food system is cost and profit. These people who produce these foods aren't worried about the health of their consumers. They're more concerned with how much of a profit they will make which is why the food system is so screwed up. It's easy to say that we'll stop buying products from these "Big Food" companies, but that is unrealistic. What we need is to find some type of alternative. Food that is bad for you shouldn't be so cheap, and food that is good for you shouldn't be so expensive. Basically, healthy food is a luxury and that shouldn't be the case. I think we need to really think about and research how our food system got like this and then work on a way to reverse it.

A goal I have for myself is to try and eat less processed foods. Also, I would like to eat out less. This is hard for me, but I feel that if I can do that now then maybe I can teach the same things to my kids so that they can teach that to their kids and so forth. I can also try and get my friends to have similar goals which maybe one day can make for a healthier future. It seems as if 
each generation is getting more unhealthy and that's solely based off of how much we exercise and what we eat day to day. So if we can change those aspects of our lives, then we will be on our way to a healthier lifestyle. 


Science&Society Q2 BM


Collard Greens

-4 Bundles

-Wash/Wipe Down

-Boil Water with meat of your choice to flavor the water

-Cut the ends off the greens

-Bunch a small portion of the greens and roll to begin to cut

-After cutting throw greens in a pot to rinse after done cutting

-Throw the greens in the water that you boiled with meat of your choice

-Let boil

-Begin putting all your different seasonings in that you like

-Should be ready in about an hour or so

Fried Chicken

-Rinse chicken

-Season the chicken with all the different types of seasoning you like

-Begin to let the oil get hot meaning put the oil in a pan and turn the stove on

-Put the chicken in some flour

-Throw the chicken in a pan and it will begin to fry


Fried Chicken and Collard Greens is like a traditional thing for my family. Every big event we have at my house or with any of my family, we have to have some chicken and collard greens. Fried chicken was the first thing I learned to cook so I decided to make some chicken. I dont know exactly like all the different proteins and stuff it has in it but I do know it taste good. The meal doesnt cost much it's up to you how you spend your money and what you decide to get. The chicken cost me about $9 and the collard greens cost me about $3. So its not much to it.


My role in the larger food system is to eat what I think taste good to a certain extinct. What I kind of mean by that is eating the food that I grew up with. I don’t really try nothing new all the time because its not the stuff that my mom cooked or had me eating. I came from a household of 7 so we always had home cooked meals and a lot of food. So I don’t really know too many different kind of foods unless I try it or someone suggest it to me. I’m not going to lie, I eat a lot of sugary and fat foods but that’s because I have a fast metabolism so I don’t really gain any weight. This pass year I been trying to watch what I eat because if I keep eating at the rate I’m going the weight will begin to catch up to me and then I maybe will have a higher chance of diabetes and that’s not what I want. I stopped drinking juice and soda. I stopped drinking soda for 9 months now and stopped drinking juice for a week now. So I can definitely say my food system has changed over the years. I don’t think there is a big problem with the food systems. I think that because there are a lot of different choices of food to eat, healthy, not healthy, its your choice so I don’t think it’s a problem with the food system because there is plenty of healthy food out there for people to get and eat but they choose not too so I think that is their problem honestly. It’s their choice whether they want to eat fast food everyday or a salad everyday so therefore I believe you cant blame the food system for that. I am going to try and watch the things I eat and I think I will get a good impact from it. 

Screen Shot 2013-01-14 at 11.59.31 AM
Screen Shot 2013-01-14 at 11.59.31 AM

One Path, Two Roads

For the second quarter, in Mr.Blocks class, we focused a lot on how we are connected to language and how language plays a role in our life. By doing this project I learned that languages has played a huge in my life since I moved to American. In the story below you will read the longer version of how language has such a big role in my life, how knowing three different languages has it advantages and disadvantages.  
One Path, Two Roads

My family and I live in America. A place that is mixed with so much. We’ve been here in America for about 11 years now. I’m fifteen but until a few days ago the thought about language never overcame me.

Everyone in my family knows about 3 different languages although we all don’t know the equal amount of each language. I am fluent in three languages, English, Bangla, and Hindi. My family’s birth language is Bangla.

My siblings and I mostly speak English when we’re all together so it gets hard for our parents to understand us since they aren’t that good at it. My father is better at Hindi than he is in English. My mom on the other hand understands my siblings and me a little when we speak in English but not much. Her understanding of English has become much better now than before. My mom uses context clues to figure out other words she may know, which I really like about her.

At age 5 when we came to America I began to learn English and Hindi, which became my second and third language. My siblings also learned English, as well as Hindi, but since I learned English at a younger age I became more fluent at it.

Although speaking three different languages for me has it great advantages it also has its disadvantages. Sometimes that causes a communication barrier between my siblings and my parents because they don’t understand English that well.

I remember it was October 2010, and around 6:30. I was sitting in the squash classroom, which was in the basement of Drexel. There I was waiting for my mom to come so we could have a conference about me playing squash and about my report card from school. I waited in there for a while and then saw her. She came in through the open doors, looking around not knowing any of the students but a few of the staffs. Then I went to her and we both sat down.

Katie, the academic director, and Brett, the squash director of SquashSmarts, told us to wait until the students leave so we could have the conference. We waited and watched as the students left the room to go home. And then they both came over, sat down, and we started speaking.

Katie said, "Monisha has been doing great in both school and squash." I translate what Katie said to my mom because I was older, knew more English, so my siblings didn’t have to do it anymore.

"Ami onake valo korchi schoole ar squashe" I told my mom.

My mom said "O, valo tho" She was happy to hear that I was doing good in both squash and school.

I told them that my mom said “Oh, that’s good.” We were going back and forth like this for a while. And then I saw Brett looking at the way my mom and I were speaking.

Brett looked at me and said "It amazing how quickly you can transition from one language to another, with no problem. One second you're speaking English and then the other you're speaking Bangla. I’ve never seen this side of you." Brett and Katie both knew that I knew English and Bangla but they never heard me use the languages back to back. I smiled at him and then translated that to my mom who then also smiled. We continued with the conference on like that.

Since I know three languages sometimes I combine them together and then speak. I mostly do that when there are some Bengali or Indian food that I don’t know how to say in English because they are so different or me just randomly speaking in two languages.

Just the other day my best friend, Sabrina, came over to see me, it had been a year since we last saw each other even though we live right around the block. My sister, her and me sat on the carpet and played a board game called Ludo; its really fun if you play the Bengali way.

“No etha cheating, etha fair na. Choir.” I yelled at Sabrina.

“Na tuih dakohos nai” She yelled back to me.

“Okay, whatever. Game continue kor.” My sister said to the both of us.

We finished the game. Then when Sabrina was about to leave she just said a random sentence using English, Bangla, Hindi and Spanish, although we’re not that good at Spanish.

At those two times and many others, I didn’t realized how much language played a role in my life, making me who I am or even showing people how educated I am. The way I spoke gave people the first taste of who I am.

ISerrano Q2 Benchmark


During this unit I learned how most of the labels on food products don't mean anything, like "access" to the outdoors. This could mean that the doors to their barn or holding cell, whatever, is open for a few minute maybe an hour a day. In most cases the animals are to fat because of all the antibiotics that is given to them. Also how organic doesn't really mean that it is a 100% organic. 

I think that whatever I buy at a supermarket affects the larger food system. So what I buy can cause the item's price to be raised if many people but it. It would made in mass qualities due to demand. I do eat healthier than I did before but after this unit I question whether the food I eat is actually healthily. Like I ate an apple yesterday that said it was organic but that only means that only a small portion of the process to make that apple was organic. Just about all the apples that are sold have a wax coating on it. It is said to not be harmful but some people argue that. This makes the apple look appealing and deceivingly good. If people knew what the labels really meant, they may stop buying the products. 

If people were more aware of what they were eating and what the companies are hiding, there's a chance that better food can be produced. But not everyone seems to care. The chance that the prices may go up worries people. Especially in this bad economy. 


White Rice


- 3 cups of long grain Rice

- 5 cups of Water

- Salt


Directions: White Rice

1) Wash the rice to out any impurities that could be left in it

2) Bring the 5 cups of water to a boil with a pinch of salt in a large saucepan with a lid that fits.

3) Add rice and stir

4) Put lid on and turn down to low. There should be a little steam coming out. If too mush is coming out, the heat was not lowered down enough. 

5) Cook for about 20-30 minutes but DO NOT UNCOVER. The steam aids in he cooking.

6) Remove from heat then fluff the rice with a fork. 

7) Serve.


Green Plantains


- Green Plantains

- water 


Direction: Green Plantains

1) Bring a large pot filled with enough water so that there is two inches left from the the surface of the water to the rim. 

2) Wash the plantains and cut in half. Maybe quarters if it is too large.

3) Grab a knife and cut along one of the ridges so that there is a slit in the peel.

4) Carefully place the plantains into the water. 

5) Boil for about 15 minutes then using tongs, carefully remove the peels. 

5) Cook for another 10 minutes. 

6) Remove from heat. 

7) Serve.


There aren't many ingredients so it is fairly simple to find "organic" or "natural" items that are healthier. The only salt is in the rice but that could be optional if the person doesn't want flavor. Just about everything is a whole food. The rice is the only processed food. The meal is rather cheap. The rice cost about $10 and the green plantains were about 6 for a $1.50. When compared to how much fast food would need to be brought when compared to the amount that you have with these ingredients, this meal is cheaper. I don't know where any of the ingredients came from but I know that the rice is not made in the U.S. Farmers made money off of the selling of the plantains because they are "natural", so there is minimal factory involvement. I wouldn't be able to grow rice myself but I have grown plantains myself and they don't taste much different then the ones I brought. 

Food Graphic

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Screen Shot 2013-01-10 at 12.41.28 PM