KIDS COOK! INDEX. St. Louis A Let s Move! City

Transcription

1 KIDS COOK! St. Louis A Let s Move! City INDEX ACTIVITY:What We Need to Grow Up Strong & Healthy...page 2 Fruit and Yogurt Parfait...page 3 LEARNING: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 10 LEARNING: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 17 LEARNING: Whole Grains...page 18 Popcorn...page 19 Crispy Zucchini Fries...page 20 LEARNING:Let s Move!...page 21 Quesadilla with Fresh Salsa...page 22 Pumpkin Pie Smoothies...page 23 LEARNING:Drink Smart...page 24 ACTIVITY:Crack the Code...page 25 Broccoli Salad with Pineapple...page 26 Spicy Ranch Chickpeas...page 27 LEARNING: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 32 ACTIVITY:Fruit Maze...page 33 LEARNING:5 Points to Remember...page 34

2 CARBS FOR ENERGY TO LEARN AND PLAY ALL DAY LONG 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) PROTEIN TO GROW TALL & STRONG Fruit and Yogurt Parfait 2 cups fresh fruit, like blueberries, bananas, and strawberries 2 cups low fat vanilla yogurt, or your favorite flavor ½ 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 FAT TO STORE ENERGY & PROTECT ORGANS VITAMINS & MINERALS FOR HEALTHY BODIES 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. 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 FOODS RICH IN HEALTHY FATS: olives, avocados, walnuts, vegetable oil, dark chocolate FOODS RICH IN PROTEIN: Lean meats, quinoa, beans, fish, Greek yogurt 2 3

3 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 breakfast 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. Power Granola Bars Makes 8 Bars 1 cup old fashioned rolled oats 1 cup rice krispies ¼ cup local honey ¼ cup almond butter ¼ cup dried cherries ¼ cup toasted walnuts Non-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. 4 5

4 Overnight Oatmeal 2 cups oats 2 cups soymilk, or any other milk ½ teaspoon cinnamon or pumpkin spice ¼ cup nuts ¼ cup dried fruit 1. Combine oats, milk, and cinnamon in a non-metallic 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. 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 building 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 grocery store. When drinking milk, grab a carton of 1% or skim. 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. 6 7

5 Fruit Pins with Strawberry and Yogurt Sauce FOR FRUIT PINS: 8 strawberries 1 ripe cantaloupe, cut into 1 cubes 8 green grapes 8 purple grapes Wooden skewers STRAWBERRY AND YOGURT SAUCE: 4 strawberries, could be frozen 1 cup low fat yogurt or Greek yogurt 1 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 ingredients in a non-metallic bowl. 4. Grab 4 plates and place 2 skewers on each plate. Top skewers with ¼ of the yogurt sauce. Peanut Butter Apple Wraps 4 8-inch whole wheat tortillas 1/3 cup natural peanut butter 1 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 carbohydrate, 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. 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. 8 9

6 Sweet n Salty Trail Mix Makes 10 ¼ cup servings ¾ cup small pretzel twists ¾ cup Cheerios ½ cup peanuts ¼ cup dried cranberries ¼ cup dark chocolate chips 1. Combine all ingredients in a large bowl. Portion into 10 ¼ cup servings for easy snacking throughout the week. NUTRITION FACTS (PER SERVING): 180 calories, 6 grams fat, 1.5 gram satuated fat, 480 mg sodium, 28 grams carbohydrate, 2 grams fiber, 4 grams protein ALLERGY ALERT: Contains wheat and peanut products. Substitute gluten-free pretzels and cereal. Try sunflower seeds in place of the peanuts. 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. 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

7 Red Red pepper Strawberries Raspberries Pomegranate Radish Apple Cranberries Beets Red potatoes Pink grapefruit Red onion Tomato Watermelon Orange Orange pepper Cantaloupe Orange Carrots Apricot Butternut squash Peach Clementines Pumpkin Sweet potato Papaya Yellow Corn Yellow tomato Mango Pineapple Yellow summer squash Lemon Parsnip Yellow pepper Rutabega Green Spinach Lettuce Brussels sprouts Avocado Green tomato Green grapes Zucchini Kiwi Green apple Broccoli Peas Honeydew melon Green beans Blue/Purple Blackberries Raisins Black olives Eggplant Blueberries Purple cabbage Purple potatoes Plums Purple grapes 12 Creamy Greeny dip Serves 10 1 package frozen spinach, thawed overnight 1 tomato 1 container low fat plain Greek yogurt ¼ cup low fat cream cheese 1 teaspoon garlic powder ½ teaspoon salt ½ teaspoon black pepper ½ cup low fat mozzarella or parmesan cheese Whole 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 powder, 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 yogurt instead. If using crackers. Substitute wheat crackers with fresh vegetables like carrot sticks. 13

8 Rainbow Fruit Kabobs 8 strawberries 1 orange 1 fresh pineapple or ½ cup canned pineapple chunks in 100% juice 1 green apple 16 grapes 8 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. Turkey Tacos 4 slices deli turkey 4 tablespoons shredded romaine lettuce 4 tablespoons salsa 4 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 tablespoon 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. 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

9 Crunchy Kale Chips 1 bunch kale 1 tablespoon oil (olive or canola oil) 1 teaspoon salt Non-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 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. NUTRITION FACTS (PER SERVING): 80 calories, 4 grams fat, 0.5 gram satuated fat, 190 mg sodium, 10 grams carbohydrate, 2 grams fiber, 3 grams protein TIP: Try different seasonings instead of salt, like powdered ranch dressing mix or taco seasoning. Your favorite spice mix works great too! Easy Cheesy Pizza 2 whole wheat bagels or English muffins ¼ cup tomato sauce ½ cup low fat mozzarella cheese, shredded Pinch 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. NUTRITION FACTS (PER SERVING): 250 calories, 6 grams fat, 2 gram satuated fat, 590 mg sodium, 39 grams carbohydrate, 5 grams fiber, 15 grams protein ALLERGY ALERT: Contains wheat and dairy. Use gluten-free bagels or English muffins instead

10 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 bread Whole wheat tortillas Whole wheat pasta Whole wheat crackers Whole grain cereal Brown rice Popcorn Oatmeal Quinoa 3 tablespoons canola oil ½ cup popcorn kernels Salt, to taste Popcorn Serves 3 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. NUTRITION FACTS (PER SERVING): 220 calories, 15 grams fat, 1 gram satuated fat, 190 mg sodium, 24 grams carbohydrate, 5 grams fiber, 3 grams protein 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

11 Crispy Zucchini Fries 1 large zucchini ½ cup flour 1 egg ½ cup breadcrumbs 1 teaspoon garlic powder 2 teaspoons Italian seasoning, ¼ teaspoon salt Non-stick cooking spray 1 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 breadcrumbs 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. NUTRITION FACTS (PER SERVING): 160 calories, 2 grams fat, 0 gram satuated fat, 540 mg sodium, 30 grams carbohydrate, 3 grams fiber, 6 grams protein ALLERGY ALERT: Contains wheat and egg. Use cornmeal instead of bread crumbs and water instead of the egg 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 rope Hula hoop Play tag Walk or bike to school Play catch Go for a bike ride Shoot hoops Go sledding or skiing Have a dance party Throw a frisbee Play on the playground Go swimming Walk your dog Rollerblade Skateboard Go 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.

12 Quesadilla with Fresh Salsa 1 tablespoon olive oil ½ cup chopped red peppers ½ cup chopped green peppers ½ cup yellow corn 4 8-inch tortillas, whole wheat or corn 1 ½ cups low fat Mexican-style shredded cheese 1. Heat a sauté pan on medium heat. Add oil, then peppers 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 tortilla 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 SALSA 2 ripe tomatoes 1 green pepper 2 teaspoons lemon juice Black pepper, to taste Pumpkin Pie Smoothie Serves 2 1 cup low fat vanilla yogurt 1 cup pumpkin ¼ cup 100% orange juice 2 cups ice cubes Cinnamon or pumpkin pie spice 2 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. NUTRITION FACTS (PER SERVING): 200 calories, 3 grams fat, 1 gram satuated fat, 110 mg sodium, 38 grams carbohydrate, 10 grams fiber, 10 grams protein ALLERGY ALERT: Contains dairy and wheat products. Use dairyfree yogurt instead. If you are gluten sensitive or intolerant, substitute granola made in a gluten-free facility for the graham crackers. 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 protein ALLERGY 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

13 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 Try % 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 Adapted from: Team Up At Home Team Nutrition Book Use your detective skills and the code at the right to complete the sentences below:

14 Broccoli Salad with Pineapple Serves 8 1 can (15 ounces) pineapple tidbits in 100% juice 1 bag broccoli slaw ½ 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! Spicy Ranch Chickpeas Serves 8 1 can (15 ounces) chickpeas (garbanzo beans) ½ tablespoon vegetable oil ¼ teaspoon cayenne pepper 2 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

15 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 beans Fava beans Navy beans Soybeans 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 Cheesy Veggies 1 tablespoon olive oil ¼ cup chopped red onion ¼ cup chopped red peppers ¼ cup chopped tomatoes ½ cup yellow corn ½ cup chopped broccoli ½ cup chopped cauliflower ½ cup low fat cream cheese ½ 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.

16 Sweet Potato Fries 2 medium size sweet potatoes 2 tablespoons olive oil 1 tablespoon local honey 2 teaspoons cinnamon or pumpkin spice Non-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 Tropical Fruit Salsa with Cinnamon Chips FOR THE SALSA: ½ cup pineapple ½ cup mango ½ cup mandarin oranges ½ cup green apple 1 tablespoon honey 1 tablespoon fruit spread, any flavor FOR THE CHIPS: 2 teaspoons cinnamon 3 tablespoons sugar 4 8-inch whole wheat tortillas Butter 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 protein ALLERGY ALERT: Contains wheat products. Gluten-free tortillas can be substituted for whole wheat tortillas.

17 Chocolate Oat Balls Makes 24 Cookies 5 tablespoons cocoa powder ¼ cup butter or trans fat free margarine ½ cup sugar ½ cup skim milk 3 cups old-fashioned oats ½ cup natural peanut butter, crunchy or creamy 1 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 burning. 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. NUTRITION FACTS (PER SERVING): 110 calories, 5 grams fat, 2 gram satuated fat, 25 mg sodium, 13 grams carbohydrate, 2 grams fiber, 3 grams protein 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 glutensensitive or intolerant, use oats processed in a gluten-free facility. WHEN YOU GO GROCERY SHOPPING AT THE FARMERS MARKET DON T FORGET TO PICK UP THE FRUIT BEFORE YOU EXIT! ASK AN ADULT TO HELP YOU IDENTIFY THE FRUIT YOU FIND AND THINK OF WAYS TO EAT THESE FRUITS EVERYDAY

18 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. 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. 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. FOR MORE INFORMATION: VISIT THE LET S MOVE WEBSITE OR CONTACT THE CITY OF ST. LOUIS DEPARTMENT OF HEALTH 1520 MARKET ST. SAINT LOUIS, MO (314) All images courtesy of and 34 THE LET S MOVE! LOGO IS USED FOR INFORMATIONAL, EDUCATIONAL AND HISTORICAL PURPOSES IN CONNECTION WITH THIS PROGRAM.