INDEX KIDS COOK!€¦ · If you are gluten-sensitive or intolerant, use granola processed in a...

KIDS COOK!

St. LouisA Let’s Move! City

ACTIVITY:What We Need to Grow Up Strong & Healthy.........page 2 Fruit and Yogurt Parfait...................................................page 3LEARNING:Importance of Breakfast.......................................page 4 Power Granola Bars.........................................................page 5 Overnight Oats...............................................................page 6 LEARNING:Drink & Eat Delicious Dairy...................................page 7 Fruit Pins with Strawberry Yogurt Sauce...........................page 8 Peanut Butter Apple Wraps..............................................page 9 Sweet ‘n’ Salty Trail Mix.................................................page 10LEARNING:Eat the Rainbow................................................page 11 Creamy Greeny Dip........................................................page 13 Rainbow Fruit Kabobs....................................................page 14 Turkey “Tacos”..............................................................page 15 Crunchy Kale Chips.......................................................page 16 Easy Cheesy Pizza.........................................................page 17LEARNING: Whole Grains....................................................page 18 Popcorn........................................................................page 19 Crispy Zucchini Fries......................................................page 20LEARNING:Let’s Move!........................................................page 21 Quesadilla with Fresh Salsa............................................page 22 Pumpkin Pie Smoothies.................................................page 23LEARNING:Drink Smart.......................................................page 24ACTIVITY:Crack the Code..................................................page 25 Broccoli Salad with Pineapple.........................................page 26 Spicy Ranch Chickpeas..................................................page 27LEARNING:Magical Beans & Lentils......................................page 28 Cheesy Veggies.............................................................page 29 Sweet Potato Fries........................................................page 30 Tropical Fruit Salsa with Cinnamon Chips........................page 31 Chocolate Oat Balls.......................................................page 32ACTIVITY:Fruit Maze.........................................................page 33LEARNING:5 Points to Remember........................................page 34

INDEX

WHAT YOU NEED TO GROW UP STRONG

AND HEALTHY

SEE IF YOU CAN NAME FOODS RICH IN EACH OF THESE CATEGORIES...

(ANSWERS UPSIDE DOWN AT THE BOTTOM OF THE PAGE)

CARBS FOR ENERGYTO LEARN AND PLAY

ALL DAY LONG

PROTEIN TO GROW TALL

&STRONG

FAT TOSTORE ENERGY &

PROTECT ORGANS

VITAMINS &MINERALS

FOR HEALTHYBODIES

FOODS RICH IN PROTEIN: Lean meats, quinoa, beans, fish,

Greek yogurt

FOODS RICH IN HEALTHY FATS: olives, avocados, walnuts,

vegetable oil, dark chocolate FOODS RICH IN VITAMINS & MINERALS:

any fruit, any vegetable, whole grains, lean meats, beans, dairy foods FOODS RICH IN CARBS:

Whole grain bread, apples, potatoes, brown rice

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Fruit and Yogurt ParfaitServes 4

2 cups fresh fruit, like blueberries, bananas, and strawberries2 cups low fat vanilla yogurt, or your favorite flavor½ cup low fat granola

1. Grab 4 cups. Clear cups work best so you can see the layers.

2. Place a big spoonful of fruit in the bottom of each cup.3. Top the fruit with a big spoonful of yogurt.4. Repeat by alternating fruit and yogurt layers until

you run out of ingredients.5. Top each parfait with 1 tablespoon granola.

NUTRITION FACTS (PER SERVING): 180 calories, 2.5 grams fat, 1 gram saturated fat, 110 mg sodium, 35 grams carbohydrate, 3 grams fiber, 8 grams protein

ALLERGY ALERT: Contains dairy. Feel free to use dairy-free yogurt. If you are gluten-sensitive or intolerant, use granola processed in a gluten-free facility.

TIP: Pump up the protein in this recipe by using vanilla Greek yogurt. Try different fruit during different seasons. In the spring, try fresh strawberries and sweet mango. Berries, peaches, and melon are great in the summer. In the fall, pears and apples are crisp and delicious. Winter is a good time for citrus like oranges and clementines.

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Importance of Breakfast

Breakfast is the meal to break the long night fast. Your body gets ready to reboot and refresh in the morning, and it needs

energy from food to do that.

Everyone should get a healthy start to their day by eating breakfast. And it is especially important that kids, like you,

eat breakfast because you are still growing. A healthy break-fast can fuel your brain and body for the day ahead. Kids that eat breakfast tend to do better in school and are better able to concentrate.

The type of foods you choose for breakfast are important too. Look for foods with fiber and protein like whole wheat

cereal, fruit, peanut butter sandwiches, and hard boiled eggs. Try to avoid sugary cereals, donuts, and breakfast pastries that may make you crash later in the day. The next few pages include recipes for quick breakfast ideas you can grab on your way out the door.

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Power Granola BarsMakes 8 Bars

1 cup old fashioned rolled oats1 cup rice krispies¼ cup local honey¼ cup almond butter¼ cup dried cherries¼ cup toasted walnutsNon-stick cooking spray

1. Line an 8 inch square pan with plastic wrap or wax paper. Spray lightly with cooking spray.2. Mix together oats and rice krispies in a large bowl. Set aside.3. In a small saucepan, melt together the honey and almond butter over medium low heat. Stir to combine. Pour over the oat mixture.4. Stir in cherries and walnuts. Pour mixture into prepared pan and press down so the mixture is even.5. Place granola bars in the refrigerator for 15 minutes to harden. Cut into 8 rectangular bars.

NUTRITION FACTS (PER SERVING): 170 calories, 8 grams fat, 0.5 gram satuated fat, 45 mg sodium, 24 grams carbohydrate, 2 grams fiber, 4 grams protein

ALLERGY ALERT: Contains nuts. Omit them if allergic. If you are gluten-sensitive or intolerant, use oats processed in a gluten-free facility.

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Overnight OatmealServes 4

2 cups oats2 cups soymilk, or any other milk½ teaspoon cinnamon or pumpkin spice¼ cup nuts¼ cup dried fruit

1. Combine oats, milk, and cinnamon in a non-metal-lic bowl, cover tightly, and refrigerate overnight.2. Chop nuts and dried fruit into small pieces. Combine in a separate non-metallic bowl and store separate from the oats. 3. The next morning: Scoop oatmeal into serving bowls and top with the nut and fruit mixture. Warm in the microwave to your liking.

NUTRITION FACTS (PER SERVING): 280 calories, 9 grams fat, 1.5 grams saturated fat, 75 mg sodium, 40 grams carbohydrate, 6 grams fiber, 10 grams protein

ALLERGY ALERT: Contains nuts. Omit them if allergic. If you are gluten sensitive or intolerant, use oats processed in a gluten-free facility.

TIP: Try different combinations of nuts and dried fruit. Cranberries and pecans go well together. Raisins and walnuts are tasty. Dried apricots and almonds give oatmeal great flavor.

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Drink & Eat Delicious Dairy

Can you name any dairy foods? Milk, cheese, yogurt, and calcium-fortified soy milk are all members of the dairy family.

These foods are very important for your body, especially while you are growing up. They contain calcium, a mineral that keeps your bones strong. They also contain vitamin D for bone build-ing and maintenance.

To stay healthy and grow up strong, kids need 2 to 3 servings of dairy a day. A serving is 1 cup of milk, yogurt, or soymilk.

Cheese is also a serving of dairy if you eat 1 ½ ounces. That’s equal to 1 ½ pieces of string cheese.

Low fat or fat free dairy are generaly the best choices. These contain less fat. You can find low fat and fat free versions of

cheese, yogurt, sour cream, and other dairy products at the gro-cery store. When drinking milk, grab a carton of 1% or skim.

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Fruit Pins with Strawberry and Yogurt

SauceServes 4

FOR FRUIT PINS:8 strawberries 1 ripe cantaloupe, cut into 1” cubes8 green grapes 8 purple grapes Wooden skewers

STRAWBERRY AND YOGURT SAUCE:4 strawberries, could be frozen1 cup low fat yogurt or Greek yogurt1 tablespoon local honey

1. To make the fruit pins, put one piece of each fruit on a skewer. You can use any type of fruit you like. Be sure to cut up any larger fruit into 1 inch cubes.2. If you can use a blender: Make the sauce by blending all of the ingredients until smooth.3. If you can’t use a blender: Chop up the strawberries as small as possible and then mix together all of the in-gredients in a non-metallic bowl.4. Grab 4 plates and place 2 skewers on each plate. Top skewers with ¼ of the yogurt sauce.

NUTRITION FACTS (PER SERVING): 110 calories, 1 gram fat, 0.5 gram saturated fat, 50 mg sodium, 24 grams carbohydrate, 2 grams fiber, 4 grams protein

ALLERGY ALERT: Contains dairy. Use a dairy-free yogurt for the sauce.

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Peanut Butter Apple Wraps

Serves 44 8-inch whole wheat tortillas1/3 cup natural peanut butter1 apple

1. Spread ¼ of the peanut butter on each tortilla.2. Cut the apple into thin slices, leaving the peel on.3. Divide apple slices into 4 equal portions. 4. Lay a portion of apple slices on each tortilla and spread them out evenly.5. Let’s get rolling! Fold in the sides of one tortilla. Starting at the edge closest to you, roll up the wrap tightly. Cut the wrap in half. Repeat with the other 3 wraps.

NUTRITION FACTS (PER SERVING): 290 calories, 14 grams fat, 2.5 grams saturated fat, 400 mg sodium, 34 grams carbohy-drate, 6 grams fiber, 9 grams protein

ALLERGY ALERT: Contains peanuts and wheat. Try substituting almond or other nut butters for the peanut butter. Or, try flavored reduced fat cream cheese instead. Whole wheat tortillas can be substituted with gluten-free tortillas.

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10

Sweet ‘n Salty Trail MixMakes 10 ¼ cup servings

¾ cup small pretzel twists¾ cup Cheerios½ cup peanuts¼ cup dried cranberries¼ cup dark chocolate chips

1. Combine all ingredients in a large bowl. Portion into 10 ¼ cup servings for easy snacking throughout the week.


ALLERGY ALERT: Contains wheat and peanut products. Substitute gluten-free pretzels and cereal. Try sunflower seeds in place of the peanuts.

TIP: Use this basic recipe as a starting off point to try your own version of trail mix. Be sure to include a whole grain cereal or cracker, nuts, and dried fruit.

Eat the Rainbow

Fruits and vegetables come in so many bright colors, who wouldn’t want to try them all? There are shades of red, orange,

yellow, green, and blue/purple. Make your plate colorful at every meal and eat a fruit or vegetable for each color of the rainbow everyday.

There’s more than a pot of gold at the end of this rainbow! Fruits and vegetables get their colors from special things called

phytochemicals. When you eat them, the phytochemicals help to protect you from disease. Each color also contains yummy nutrients like vitamins A and C and fiber, which help your body to stay healthy.

Circle the fruits and vegetables that you have eaten on the next page. Put a star next to one new thing from each color that

you will eat this week.

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RedRed pepperStrawberriesRaspberriesPomegranateRadishAppleCranberriesBeetsRed potatoesPink grapefruitRed onionTomatoWatermelon

OrangeOrange pepperCantaloupeOrangeCarrotsApricotButternut squashPeachClementinesPumpkinSweet potatoPapaya

YellowCornYellow tomatoMangoPineappleYellow summer squashLemonParsnipYellow pepperRutabega

GreenSpinachLettuceBrussels sproutsAvocadoGreen tomatoGreen grapesZucchiniKiwiGreen appleBroccoliPeasHoneydew melonGreen beans

Blue/PurpleBlackberriesRaisinsBlack olivesEggplantBlueberriesPurple cabbagePurple potatoesPlumsPurple grapes

Creamy Greeny dipServes 10

1 package frozen spinach, thawed overnight1 tomato1 container low fat plain Greek yogurt¼ cup low fat cream cheese1 teaspoon garlic powder½ teaspoon salt½ teaspoon black pepper ½ cup low fat mozzarella or parmesan cheeseWhole wheat crackers, for dipping

1. Preheat the oven to 350° F.2. Squeeze all of the extra liquid out of the thawed spinach. Place in a large bowl.3. Cut the tomato into bite sized pieces and add to the bowl.4. Add the Greek yogurt, cream cheese, garlic pow-der, salt and pepper to the bowl. Stir well.5. Pour dip into 8-inch square pan. Top with mozzarella or parmesan cheese.6. Bake in the oven for 30 minutes until bubbling. Let the dip cool for 5 minutes before eating.7. Serve dip with whole wheat crackers for dipping.

NUTRITION FACTS (PER SERVING): 60 calories, 2.5 grams fat, 1.5 gram satuated fat, 210 mg sodium, 4 grams carbohydrate, 1 grams fiber, 5 grams protein

ALLERGY ALERT: Contains dairy and wheat. Use dairy-free yo-gurt instead. If using crackers. Substitute wheat crackers with fresh vegetables like carrot sticks.

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Rainbow Fruit KabobsServes 4

8 strawberries1 orange1 fresh pineapple or ½ cup canned pineapple chunks in 100% juice1 green apple16 grapes8 wooden skewers

1. Start by preparing the fruit. Wash the strawberries, orange, apple, and grapes. If using canned pineapple, drain off the juice.2. Cut the leaves off of the strawberries.3. Peel the orange and cut into 8 sections.4. Remove the prickly skin of the pineapple (ask your parents for help!). Cut up 8 1-inch cubes. Save the rest of the pineapple for snacking.5. Cut the apple into slices, leaving the skin on.6. Remove any stems on the grapes.7. Time to assemble! On each skewer place fruit in this order: 1 strawberry, 1 orange slice, 1 pineapple cube, 1 apple slice, and 2 grapes. Serve each person 2 kabobs.

NUTRITION FACTS (FOR 2 KABOBS): 90 calories, 0 grams fat, 0 grams saturated fat, 0 mg sodium, 22 grams carbohydrate, 4 grams fiber, 1 gram protein

TIP: Dip fruit kabobs in low fat vanilla Greek yogurt for a creamy treat.

Turkey “Tacos”Serves 4

4 slices deli turkey4 tablespoons shredded romaine lettuce4 tablespoons salsa4 tablespoons low fat cheddar cheese

1. Lay turkey slices out on a flat surface. Top each slice with 1 tablespoon lettuce, 1 tablespoon salsa, and 1 table-spoon cheese. 2. Fold each turkey slice in half and eat like a taco!

NUTRITION FACTS (PER SERVING): 40 calories, 1 grams fat, 0 gram satuated fat, 370 mg sodium, 2 grams carbohydrate, 0 grams fiber, 7 grams protein

ALLERGY ALERT: Contains dairy - use dairy-free cheese instead.

TIP: For a fun alternative, try using large Bibb lettuce leaves as the taco shell and fill with turkey, salsa, and cheese.

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Crunchy Kale ChipsServes 4

1 bunch kale1 tablespoon oil (olive or canola oil)1 teaspoon saltNon-stick cooking spray

1. Preheat oven to 350 F. Lightly spray a baking sheet with cooking spray.2. Wash kale really well to remove any dirt. If it is really dirty, soak it in a bowl of water for 5 minutes, and then rinse it again. Pat dry with paper towels. Use a small knife to cut the stems out of the kale. 3. Place the kale leaves on a baking sheet so that they don’t overlap. Drizzle evenly with oil. Sprinkle kale leaves with salt. 4. Bake in the oven for 10-15 minutes, or until kale is crispy and browned on the edges. Let chips cool slightly, then enjoy! 5. Do not try to store kale chips for later—they will become soggy.


TIP: Try different seasonings instead of salt, like powdered ranch dressing mix or taco seasoning. Your favorite spice mix works great too!

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Easy Cheesy PizzaServes 4

2 whole wheat bagels or English muffins¼ cup tomato sauce½ cup low fat mozzarella cheese, shreddedPinch dried oregano

TOPPING IDEAS: green pepper, onion, broccoli, turkey

1. Preheat the oven on broil. You can also make this recipe in the microwave.2. Divide each bagel in half. Spread 1 tablespoon tomato sauce on the cut side of each bagel half.3. Sprinkle 2 tablespoons cheese and a pinch of oregano on top of the sauce.4. Add any toppings you want, such as chopped green pepper and onion, turkey pepperoni, and turkey sausage.5. Broil 2 to 3 minutes until cheese is bubbly. Or, heat on high in the microwave for 1 minute to melt the cheese. Be careful—they’re hot! Cool pizzas slightly before eating.


ALLERGY ALERT: Contains wheat and dairy. Use gluten-free bagels or English muffins instead.

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Whole Grains

What is a whole grain?Whole grains are foods like wheat, corn, and rice that still contain all of their parts called the bran, germ, and endosperm. Sometimes one or more of these parts are taken off while our food is made. This means that important nutrients like fiber, iron, magnesium, and phosphorus are taken out so our body doesn’t get them.

Why do we need them?Whole grains contain lots of important nutrients that keep us healthy and active. They help to keep our body happy and healthy by preventing diseases. They give us energy and keep us full longer so we can play, play, play!

Where are they found?To find a whole grain, read the nutrition label! Look for the word ‘whole’ in the first food on the list. Try to avoid anything with ‘white’ or ‘enriched’ on the nutrition label.

Check it out!Ask your parents to buy these foods at the grocery store!

Whole wheat breadWhole wheat tortillasWhole wheat pasta

Whole wheat crackersWhole grain cereal

Brown ricePopcornOatmealQuinoa

18 19

PopcornServes 3

3 tablespoons canola oil½ cup popcorn kernelsSalt, to taste

1. Heat oil over medium high heat in a large, deep pot.2. Add 3 popcorn kernels. Cover the pot. When they start to pop, add the rest of the popcorn and cover the pot.3. Carefully shake the pot over the heat source—be sure to use a hot pad because the pan might be hot! Continue this until the popping stops. Sprinkle the popcorn lightly with salt to taste.


TIP:Try these fun and flavorful varieties!

Parmesan garlic popcorn: Mix together ¼ cup finely grated parmesan cheese, 1 teaspoon garlic powder, and 1 teaspoon Italian seasoning. Add mixture to popcorn immediately after it finishes popping and toss so the cheese melts evenly.

Fiery popcorn: Mix together 1 teaspoon each of cayenne pepper, chili powder, and garlic powder. Sprinkle over popcorn right after it finishes popping and toss to coat evenly.

Cheddar popcorn: Finely grate ¼ cup cheddar cheese. Add to popcorn immediately after it finishes popping and toss so the cheese melts evenly.

Kettle corn: Mix 2-3 tablespoons of sugar with the popcorn kernels before adding them to the pan.

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Let’s Move!

Move it everyday! Your body needs at least 60 minutes of physical activity each day to stay strong and healthy. That

may sound like a lot, but exercise can be tons of fun. You don’t have to play a sport or go for a run to be active. Try some of these fun ideas after school instead of playing video games or watching TV.

Jump ropeHula hoopPlay tag

Walk or bike to schoolPlay catch

Go for a bike rideShoot hoops

Go sledding or skiingHave a dance party

Throw a frisbeePlay on the playground

Go swimmingWalk your dog

RollerbladeSkateboardGo bowling

Anything that gets you moving is a good activity. Invite your friends and parents to join you—they need exercise too! Be

sure to drink lots of water to stay hydrated while you’re exercising. Your body does need time to recover from activity, so be sure to get plenty of sleep each night.

Crispy Zucchini FriesServes 4

1 large zucchini½ cup flour1 egg½ cup breadcrumbs1 teaspoon garlic powder2 teaspoons Italian seasoning,¼ teaspoon saltNon-stick cooking spray1 cup marinara sauce

1. Preheat oven to 400° F.2. Cut off the ends of the zucchini. Cut into fry-shaped pieces.3. Place flour, egg, and breadcrumbs in 3 separate bowls. Add 1 teaspoon of water to the egg and beat with a fork. Add garlic powder, Italian seasoning, and salt to the bread-crumbs and stir.4. Dip a piece of zucchini in the flour first, then egg, then breadcrumbs. Repeat with the rest of the zucchini.5. Spray a baking sheet with cooking spray. Place zucchini fries on the baking sheet and lightly spray the tops of the fries with cooking spray. Bake for 15 minutes until browned and crispy.6. In the meantime, warm 1 cup of marinara sauce in the microwave. Divide the zucchini fries into 4 portions and serve each portion with ¼ cup sauce.


ALLERGY ALERT: Contains wheat and egg. Use cornmeal instead of bread crumbs and water instead of the egg.

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Pumpkin Pie SmoothieServes 2

1 cup low fat vanilla yogurt1 cup pumpkin¼ cup 100% orange juice2 cups ice cubesCinnamon or pumpkin pie spice2 graham crackers

1. Place yogurt, pumpkin, and orange juice in a blender.2. Add ice cubes. Add a couple of dashes of cinnamon or pumpkin pie spice.3. Blend until smooth and no big pieces of ice are left.4. Crush graham crackers into small pieces.5. Pour smoothie into 2 glasses. Top each smoothie with crushed graham crackers.


ALLERGY ALERT: Contains dairy and wheat products. Use dairy-free yogurt instead. If you are gluten sensitive or intolerant, substi-tute granola made in a gluten-free facility for the graham crackers.

Quesadilla with Fresh Salsa

Serves 41 tablespoon olive oil ½ cup chopped red peppers½ cup chopped green peppers½ cup yellow corn 4 8-inch tortillas, whole wheat or corn1 ½ cups low fat Mexican-style shredded cheese

1. Heat a sauté pan on medium heat. Add oil, then pep-pers and corn. Cook for 3 minutes, and then spoon all of the veggies into a bowl. 2. Put the sauté pan back on the heat. Place one tor-tilla in the pan and very quickly add ¼ of the cheese and ¼ of the cooked veggies. Use a spatula to fold the tortilla in half to close the quesadilla. Let the quesadilla warm up for about 2 minutes. Flip with a spatula and cook on the other side for another 2 minutes. Make sure the pan is not too hot so your quesadilla does not burn. 3. Repeat until you have made 4 quesadillas. Serve with fresh salsa recipe below.

FRESH SALSA2 ripe tomatoes1 green pepper2 teaspoons lemon juiceBlack pepper, to taste

1. Chop the tomatoes and green pepper as small as possible.2. Add lemon juice and pepper to taste. Enjoy!

NUTRITION FACTS (PER SERVING): 330 calories, 16 grams fat, 6 grams fat, 650 mg sodium, 35 grams carbohydrate, 6 grams fiber, 16 grams proteinALLERGY ALERT: Contains wheat and dairy. Use dairy-free yogurt instead. Whole wheat tortillas can be substituted with gluten-free or corn tortillas.TIP: Serve with low fat sour cream or hot sauce. Try adding cooked lean ground beef or turkey to the quesadilla for extra protein. 22

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Try...

100% fruit juice

1% or skim milk

Unsweetened tea with lemon

Real fruit and yogurt smoothie

Water with lemon or lime

Fat free chocolate milk

Water

Drink Smart!Choose a Better Beverage

Did you know that what you drink is just as important as the foods you eat? Some of your favorite juices and sodas

may have as much sugar as a slice of birthday cake! Water is always the best choice to keep you hydrated, but if you want something sweeter check out these easy swaps.

Instead of...

Fruit soda

Whole milk

Sweet tea

Milkshake

Fruit drink or punch

Regular chocolate milk

Sugary sports drink

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Use your detective skills and the code at the right to com

plete the sentences below:

Adapted from: Team Up At Home Team Nutrition Book

26

Broccoli Salad with Pineapple

Serves 81 can (15 ounces) pineapple tidbits in 100% juice1 bag broccoli slaw½ cup Vidalia onion dressing or coleslaw dressing

1. Drain the pineapple tidbits.2. In a large bowl, combine pineapple, broccoli slaw, and dressing. Stir well to combine.

NUTRITION FACTS (PER SERVING): 110 calories, 5 grams fat, 1 gram saturated fat, 115 mg sodium, 15 grams carbohydrate, 2 grams fiber, 1 gram protein

ALLERGY ALERT: Some dressings contain egg or milk products. Be sure to read the label.

TIP: Try dried cranberries or raisins in place of the pineapple. Bite sized pieces of apple are great too!

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Spicy Ranch ChickpeasServes 8

1 can (15 ounces) chickpeas (garbanzo beans)½ tablespoon vegetable oil¼ teaspoon cayenne pepper2 teaspoons powdered ranch dressing mix

1. Preheat the oven to 375° F.2. Rinse chickpeas under cold water, then drain. Pat dry with paper towels. 3. Place chickpeas in a medium mixing bowl. Drizzle with oil. 4. Place chickpeas on a baking sheet lined with parchment paper. Bake for 15 minutes. 5. While chickpeas are baking, stir together cayenne pepper and ranch dressing mix.6. After 15 minutes, remove chickpeas from oven. Toss with cayenne and ranch mixture to evenly coat. Return chickpeas to oven.7. Bake for 10 more minutes or until chickpeas are lightly brown and crunchy. Cool before eating.

NUTRITION FACTS (PER SERVING): 50 calories, 1.5 grams fat, 0 gram satuated fat, 220 mg sodium, 8 grams carbohydrate, 2 grams fiber, 2 grams protein

ALLERGY ALERT: Contains dairy in the rach dressing mix.

Magical Beans and Lentils

Beans and lentils are often forgotten about, but they can be a delicious addition to your breakfast, lunch ,or dinner. They

even can be eaten as a snack (see Spicy Ranch Chickpea recipe).

Beans and lentils are pack with nutrients. They are a great source of fiber which can help you feel full longer. They are

also a wonderful source of protein which keeps your muscles strong.

There are many different beans and lentils to try out there. Because they are so versital, you can add them to almost

anything! They are especially tasty in soups, on salads, or with pasta dishes. Some examples of different beans and lentils are listed below.

Chickpeas (garbanzo beans) Red Lentils Cow peas

Black beansFava beansNavy beansSoybeans

Lima beans

Beans are found dried or canned at the grocery store. If you have dried beans, you will need to soak them in water

overnight before you can use them. The canned beans are ready to go, and just need to be rinsed under running water before use.

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Cheesy VeggiesServes 4

1 tablespoon olive oil¼ cup chopped red onion¼ cup chopped red peppers¼ cup chopped tomatoes½ cup yellow corn½ cup chopped broccoli½ cup chopped cauliflower½ cup low fat cream cheese½ cup low fat Mexican-style shredded cheese

1. Chop all the veggies and keep them as separate as possible.2. Measure your oil and cheeses. Keep them separate, too.3. Heat a large sauté pan over medium heat. Add oil and onions and cook until the onions start turning clear.4. Add the peppers, mix them into the onions, and let them cook for 2 minutes. Add tomatoes and corn, and wait about 2 minutes.5. Now add the broccoli and the cauliflower. Mix all the veggies together, cover the pan, and cook for 4 minutes. 6. Add the cream cheese and mix it in so that it covers all the veggies. 7. Divide the veggies into 4 equal portions. Top each portion with ¼ of the Mexican cheese.

NUTRITION FACTS (PER SERVING): 170 calories, 11 grams fat, 5 grams saturated fat, 270 mg sodium, 11 grams carbohydrate, 2 grams fiber, 7 grams protein

ALLERGY ALERT: Contains dairy. Use dairy-free cheese if allergic.

TIP: Wrap these cheesy veggies up in a small whole wheat tortilla for a more filling snack.

Sweet Potato FriesServes 4

2 medium size sweet potatoes2 tablespoons olive oil1 tablespoon local honey2 teaspoons cinnamon or pumpkin spiceNon-stick cooking spray

1. Set the oven to preheat to 375° F.2. Peel and cut the potatoes into fry-shaped pieces.3. Spray the baking sheet with cooking spray. Spread the potatoes out on the baking sheet, making sure that they do not overlap.4. In a separate small bowl mix together the oil, honey and cinnamon. Pour this liquid over the potatoes, trying to cover them evenly. 5. Put the baking sheet in the oven. Check the potatoes every 5 minutes and take them out when they start to brown. 6. Let sweet fries cool slightly. Divide fries between 4 plates and enjoy!

NUTRITION FACTS (PER SERVING): 130 calories, 7 grams fat, 1 gram saturated fat, 20 mg sodium, 17 grams carbohydrate, 3 grams fiber, 1 gram protein

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Tropical Fruit Salsa with Cinnamon Chips

Serves 4FOR THE SALSA: ½ cup pineapple½ cup mango½ cup mandarin oranges½ cup green apple1 tablespoon honey1 tablespoon fruit spread, any flavor

FOR THE CHIPS:2 teaspoons cinnamon3 tablespoons sugar4 8-inch whole wheat tortillasButter flavored cooking spray

1. Preheat oven to 350° F. 2. Chop the fruit into small pieces. Mix together fruit in a large bowl. 3. Add honey and fruit spread to the bowl. Toss to coat all of the fruit. Let fruit sit at room temperature for 15 minutes. 4. In the meantime, make cinnamon chips.5. Mix together cinnamon and sugar until combined. Lightly spray whole wheat tortillas with butter flavored cooking spray. Sprinkle each tortilla with 1 tablespoon of the cinnamon sugar mixture. 6. Cut each tortilla into 8 pieces. Place tortilla chips on baking sheet. Bake for 10 minutes or until crispy and browned but not burnt. 7. Serve 8 cinnamon chips with ½ cup tropical fruit salsa.

NUTRITION FACTS (PER SERVING): 230 calories, 3.5 grams fat, 1 gram satuated fat, 320 mg sodium, 47 grams carbohydrate, 5 grams fiber, 5 grams proteinALLERGY ALERT: Contains wheat products. Gluten-free tortillas can be substituted for whole wheat tortillas.

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33

Chocolate Oat BallsMakes 24 Cookies

5 tablespoons cocoa powder¼ cup butter or trans fat free margarine½ cup sugar ½ cup skim milk 3 cups old-fashioned oats½ cup natural peanut butter, crunchy or creamy1 teaspoon vanilla

1. Combine cocoa powder, butter or margarine, sugar, and milk in a medium saucepan over medium heat. Bring to a boil, stirring occasionally to prevent burn-ing. Boil 1 minute.

2. Remove pan from heat. Stir in oats, peanut butter, and vanilla.

3. Roll into tablespoon-sized balls. Cool on wax paper.


ALLERGY ALERT: Contains dairy and peanut products. Substitute almond or soy milk. Almond or seed butter (like sunflower seed butter) can be used in place of peanut butter. If you are gluten-sensitive or intolerant, use oats processed in a gluten-free facility.

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LET’S MOVE! IS ABOUT PUTTING CHILDREN ON THE PATH TO A HEALTHY

FUTURE, GIVING CHILDREN AND PARENTS HELPFUL INFORMATION, AND FOSTERING

ENVIRONMENTS THAT SUPPORT HEALTHY CHOICES.

FOR MORE INFORMATION: VISIT THE LET’S MOVE WEBSITE

www.letsmove.govOR

CONTACT THE CITY OF ST. LOUIS DEPARTMENT OF HEALTH

1520 MARKET ST.SAINT LOUIS, MO

(314)622-4800 www.stlouis-mo.gov/government/depts/health

THE LET’S MOVE! LOGO IS USED FOR INFORMATIONAL, EDUCATIONAL AND HISTORICAL PURPOSES IN CONNECTION WITH THIS PROGRAM.

ABOUT THE HEALTH DEPARTMENT...

The City of St. Louis Department of Health is dedicated to monitoring, diagnosing, and investigating health

problems in the community, as well as developing plans that support community health efforts.

5 POINTS TO REMEMBER

1. More Matters! Eat more fruits and vegetables everyday.

2. Make sure you are eating a variety of foods and dishes with a variety of colors.

3. Explore your options. Try new and exciting fruits, vegetables, and other dishes.

4. Let’s Move! Make physical activity a top priority.

5. Help friends and family become healthier by sharing what you have learned with them.

All images courtesy of www.photobucket.com, www.letsmove.gov, and www.choosemyplate.gov 34

INDEX KIDS COOK!€¦ · If you are gluten-sensitive or intolerant, use granola processed in a...

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Transcript of INDEX KIDS COOK!€¦ · If you are gluten-sensitive or intolerant, use granola processed in a...