Grade 5 Home Science Foods And Nutriation – Cooking Foods Notes
Home Science — Foods and Nutrition
Subtopic: Cooking Foods
Cooking means using heat to make food safe and tasty. This sheet has easy ideas for Kenyan children (age 10) to learn about cooking, safety and healthy food.
Why we cook food
- Kills germs so food is safe to eat.
- Makes food easier to chew and digest.
- Makes food tastier — smells and flavours come out.
Who should help
Always cook with an adult. You can help with safe jobs like washing, stirring and measuring.
Basic cooking methods
🍲 Boiling
Food cooked in hot water — e.g., potatoes, eggs, rice (wali), githeri.
🍳 Frying
Quick in oil — e.g., chapati, noodles, akara. Use little oil for health.
🌬️ Steaming
Gentle and keeps vitamins — e.g., vegetables, liver.
🔥 Roasting / Grilling
Over fire or in oven — e.g., nyama choma, roasted sweet potatoes.
Healthy cooking tips
- Wash hands before cooking and after touching raw meat or eggs. 🧼
- Wash vegetables and fruits well with clean water. 🍅🍌
- Use small amounts of oil when frying. Try steaming and boiling more.
- Cover pots to keep heat in and save fuel.
- Keep raw foods separate from cooked food to avoid germs.
Kenyan foods and where they fit
Carbohydrates
Ugali, wali (rice), chapati, cassava — give energy.
Ugali, wali (rice), chapati, cassava — give energy.
Proteins
Nyama (meat), samaki (fish), maharagwe (beans), eggs — help you grow.
Nyama (meat), samaki (fish), maharagwe (beans), eggs — help you grow.
Vegetables & Fruits
Sukuma wiki (kale), spinach, tomatoes, mango, banana — give vitamins.
Sukuma wiki (kale), spinach, tomatoes, mango, banana — give vitamins.
Dairy & Others
Milk, yoghurt — calcium for strong bones.
Milk, yoghurt — calcium for strong bones.
Easy recipes for kids (with an adult)
- Uji (porridge) — Mix maize flour with water, stir in a pot on low heat until thick. Add a little milk or sugar if you like.
- Boiled Eggs — Put eggs in a saucepan, cover with water, boil 8–10 minutes for hard eggs. Cool before peeling.
- Fruit Salad — Wash and cut fruits (banana, mango, avocado). Mix in a bowl. Serve chilled.
- Sukuma Wiki Stew — With adult help: sauté onion and tomato in a little oil, add chopped sukuma wiki, cover and cook 5–7 minutes. Serve with ugali or rice.
Safety reminder: Keep hot pots away from edges. Use pot holders. Always have an adult near the stove or fire.
Quick quiz (try answering)
- 1) Why should we wash vegetables? (a) To make them shiny (b) To remove dirt and germs
- 2) Which method uses little or no oil? (a) Frying (b) Steaming
- 3) Name one protein food common in Kenya.
Answers: 1(b) 2(b) 3(example): maharagwe, nyama, samaki, eggs.
Have fun learning to cook! Always practise with an adult and try healthy ways to cook your favourite Kenyan foods. 🇰🇪