Notes to project helper.................................................................4
My plans ..............................................................................................5
Exploring MyPlate...........................................................................6
10 tips for healthy eating...........................................................6
Food groups...................................................................................6
MyPlate worksheet.......................................................................7
Reading food labels.....................................................................9
How much should you eat?....................................................10
Let’s plan a menu .......................................................................11
Kitchen and food safety basics................................................12
Kitchen safety ..............................................................................12
Food safety ...................................................................................12
Food preservation safety.........................................................13
Types of food preservation.......................................................13
Boiling water canning basics ...................................................14
Project objectives.......................................................................14
Why can foods?...........................................................................14
Canning low-acid vs. high-acid foods.................................14
Making altitude adjustments.................................................15
Hot packing vs. raw (cold) packing......................................15
Getting ready to boiling water can .......................................15
Selecting produce......................................................................15
Washing and peeling................................................................15
Selecting jars................................................................................15
Preparing jars...............................................................................17
Preparing lids...............................................................................17
Headspace ....................................................................................17
Filling jars......................................................................................17
Tightening screw bands..........................................................17
Testing for a seal .........................................................................17
Storing canned food .................................................................17
Labeling.........................................................................................18
Using your boiling water canner............................................18
Activity 1: Let’s can fruit: Making syrup ..............................19
Activity 2: Let’s can fruit: Raw pack vs. hot pack..............20
Activity 3: Let’s can tomatoes ..................................................22
Activity 4: Let’s can tomato salsa............................................24
Activity 5: Let’s can jams and jellies
with added pectin......................................................................25
Activity 6: Let’s can jams without added pectin..............26
Activity 7: Let’s can jelly without added pectin ...............27
Activity 8: Let’s make a low-sugar or
no-sugar jam or jelly.................................................................29
Activity 9: Let’s make fresh-pack dill pickles .....................30
Activity 10: Let’s make bread-and-butter pickles ...........31
Activity 11: Let’s make fermented dill pickles ..................32
Activity 12: Let’s make pickle relish ......................................34
Activity 13: Conduct a taste test ............................................35
Activity 14: Label your product ..............................................36
Activity 15: Going further:
Create your own activity.........................................................37
Activity 16: Make a menu plan................................................38
Show what you have learned...................................................39
Reflections on boiling water canning ..................................39