COOKING WITH DR. COTTONTAIL

Transcription

1 COOKING WITH DR. COTTONTAIL (Just for kids)

2 Hello! I m Dr. Cottontail. Welcome to my cookbook! I found some yummy treats that are easy to make on your own or with the help of an adult. And they are good for you. Breakfast, lunch, dinner and snacks are covered I hope you like them! Remember, healthy eating is just one part of growing up strong and living a long, healthy life! Make sure you eat plenty of fruits and vegetables, everyday! And ask your parent or guardian if you can see your doctor once a year to make sure you are growing up healthy. Try to play at least 60 minutes, each day. These meals will give you all the energy you need to get outside and play! The last section is a list of Key Terms for cooking to help you know what some of the words mean in the recipes. For more information on community resources for food, have an adult visit Stay safe! Ask an adult to help you with recipes that use sharp objects or an oven or stove.

3 Breakfast These recipes are fast and easy to make in the morning before going to school! It s important to start your day off with breakfast. It will keep you energized and help you focus on school! NOTE: Nutrition facts are approximate and can change depending on the brand and type of ingredients you use in each recipe.

4 BERRY YUMMY YOGURT WAFFLES Serves Vitamin A Vitamin C Calcium Iron 2 waffles g 1g 11mg 319mg 60g 6g 13g 11% 27% 26% 15% 2 whole grain frozen waffles, toasted 1 (6 oz.) container nonfat yogurt, any flavor 1/2 cup fresh berries (or frozen berries, thawed) 2 Tbsp. chopped walnuts or pecans (optional) Toaster Measuring Cup Measuring spoon 1. Top toasted waffles with yogurt, then berries. 2. Sprinkle with nuts.

5 BANANA-BUTTER BREAKFAST BAGEL 1 whole wheat bagel sliced in half, toasted if desired 2 Tbsp. peanut or almond butter 1 banana, sliced into circles 1 Tbsp. mini dark chocolate chips Measuring spoon Knife Toaster (optional) 1. Toast bagel (if desired). 2. Spread peanut or almond butter on each half of bagel. 3. Stick banana slices onto peanut or almond butter and sprinkle with mini dark chocolate chips. Servings Per Recipe Trans Fat Vitamin A Vitamin C Calcium Iron 1/2 bagel g 7g 0g 0mg 370mg 67g 10g 28g 15g 2% 15% 6% 15%

6 STRAWBERRY & BANANA CREAM WAFFLES Servings Per Recipe Vitamin A Vitamin C Calcium Iron 2 waffles g 2g 15mg 230mg 33g 2g 15g 3g 10% 60% 7% 11% 1/4 cup strawberry pancake syrup 2 cups sliced fresh strawberries (remove stems) 1 banana, sliced into circles 6 frozen whole grain waffles, heated as directed on package 3/4 cup low fat whipped cream Microwavable bowl Measuring bowl Toaster 1. Heat strawberry syrup in microwaveable bowl on HIGH for 30 to 40 seconds. 2. Add sliced strawberries and bananas to syrup in microwavable bowl, stirring gently to coat fruit. 3. Spoon strawberry banana syrup onto each waffle. Top each waffle with whipped cream.

7 PEACH YOGURT PARFAIT 4.4 oz. (one container) of fat-free yogurt in your favorite flavor 1/3 cup whole oats 1/4 cup sliced peaches, canned (look for extra-light syrup) 1 tsp. dried cranberries (or other fresh fruit) 16 oz. plastic cup Measuring cup Measuring spoon Serves Calcium Iron 1 1/2 cups g 0.2g 4mg 128mg 72g 3g 8g 22% 0.48% 1. Put half of peach slices in bottom of plastic cup. 2. Next, layer half of yogurt on top of peach slices. 3. Sprinkle half of dried cranberries or other fruit on top of the yogurt. 4. Top with half of the oats. Repeat layers until out of ingredients. 5. Cover and refrigerate until ready to eat.

8 Lunch Pack these to take with you to school for a tastier lunch or enjoy them at home on the weekend! NOTE: Nutrition facts are approximate and can change depending on the brand and type of ingredients you use in each recipe.

9 TUNA PITA POCKETS Servings Per Recipe Trans Fat Vitamin A Vitamin C Calcium Iron Stay safe: Ask your parent or guardian to help with some of the chopping and cooking. 1 pita pocket g.5g 0g 20mg 360mg 19g 5g 3g 11g 50% 35% 6% 10% 1 1/2 cups shredded lettuce 1/2 cup finely chopped red bell pepper 1/2 cup finely chopped broccoli 1/2 cup pre-shredded carrots 1 (6.4 oz.) pouch light chunk tuna in water, drained 1/4 cups light ranch dressing 3 multi-grain pita pockets Mixing bowls Measuring cups Knife 1. Combine lettuce, red pepper, broccoli and carrots in a mixing bowl. 2. In another bowl, mix the tuna and ranch dressing. Stir tuna mixture into lettuce mixture until combined. 3. Stuff about ½ cup tuna mixture into each pita pocket. 4. Enjoy right away or refrigerate for later.

10 SUPER EASY CHEESY SHELLS Serves Vitamin A Vitamin C Calcium Iron Note: Make it colorful! Add a cup of frozen mixed vegetables in step 2 for added color and health! 1 cup g 7g 30mg 940mg 38g 1g 7g 12g 15% 0% 35% 4% 2 cups uncooked small pasta shells 8 oz. processed cheese brick, like Velveeta cut into cubes 1/4 cup skim milk Saucepan Measuring Cup Measuring spoon 1. Cook shells according to package directions. Drain and return to saucepan. 2. Add cheese and milk. Stir continuously over medium heat until cheese is melted. 3. Serve right away.

11 CUCUMBER CANOES 2 medium cucumbers, cut in half 2 cans (6 oz. each) tuna, drained 1/2 cup mayonnaise 1 celery rib, finely chopped 1 tsp. finely chopped onion Salt and pepper to taste 8 cherry tomatoes 1 medium carrot, peeled and cut into 8 sticks (or 8 baby carrots) Serves Trans Fat 1 canoe g 3g 0g 33mg 575mg 11g 3g 5.5g 21g Mixing bowl Measuring spoon Peeler measuring cup Can opener Knife Stay safe: Ask your parent or guardian to help with some of the chopping and cooking. 1. Slice cucumbers in half lengthwise. With a spoon, take out and throw away the seeds. 2. If your cucumber boats are rolling around, cut a thin slice from bottom of each cucumber half so it sits flat. 3. In a bowl, combine the tuna, mayonnaise, celery, onion, salt and pepper. 4. Spoon tuna mixture into hollow cucumber halves. 5. Add 2 tomatoes as people in each canoe and carrot sticks for paddles.

12 HOT DOG KABOBS 4 hot dogs, cut each into 3 pieces 12 grape tomatoes 4 hot dog buns Your favorite hot dog toppings (optional ketchup, mustard, relish, chopped onions) 4 skewers (wood or metal) Grill 1. Have your parent or guardian pre-heat the grill. Serves Trans Fat Vitamin A Vitamin C Calcium Iron 1 kabob g 6g 0g 40mg 830mg 26g 1g 5g 11g 0% 15% 10% 15% 2. On each skewer, poke a piece of hot dog, then a grape tomato. Repeat until you have 3 hot dog pieces and 3 grape tomatoes. 3. Grill over medium-hot coals or burners for 7 to 10 minutes, turning occasionally. 4. To serve, lay kabob inside of a bun. Pull skewer out so hot dog and tomatoes stay in the bun. Top with your favorite toppings. Stay safe: Ask your parent or guardian to help with some of the chopping and cooking. Young children should not eat hotdogs or grape tomatoes as these are potential choking hazards. Always make sure to cut or break food into bite-size pieces (no larger than 1/2 inch). Always encourage children to chew thoroughly. Or, use the oven: Hot dog kabobs can also be made in the oven! Just pre-heat the oven to 375 degrees and coat a baking sheet with non-stick spray. Follow step 2 above. Then put the skewers on the baking sheet, cook at 375 degrees for 20 minutes, flipping the kabobs after 10 minutes have passed.

13 Dinner Make these healthy dinners at home! NOTE: Nutrition facts are approximate and can change depending on the brand and type of ingredients you use in each recipe.

14 BAKED POPCORN CHICKEN 1 pita pocket Serves g.5g Trans Fat 0g 20mg 360mg 19g 5g 3g 11g 1 large egg 2 Tbsp. skim milk 1/2 cup seasoned panko bread crumbs 1/2 cup grated Parmesan cheese 1 pound boneless, skinless chicken breast, cut into bite-size chunks* Mixing bowls Measuring spoon Baking sheet Measuring cup Whisk (or fork) Foil 1. Preheat oven to 350 degrees. Line baking sheet with foil. 2. In a small bowl, whisk together egg and milk. In another small bowl, combine panko crumbs and cheese. 3. Dip each chicken chunk into egg mixture, then dip in second bowl to coat with crumb mixture. Place on a foil-lined baking sheet. Once all pieces are breaded (covered in egg and then bread crumbs) throw away any remaining egg or crumb mixture. 4. Bake chicken for 12 to 15 minutes or until internal temperature of chicken reaches 165 degrees. *Stay Safe: Wash your hands with soap and hot water after touching raw meat! Note: Serving suggestion - Serve with ranch and raw veggies like baby carrots and broccoli. Use a toothpick to dip the chicken and use your fingers to dip the veggies. You ll have fun with a complete dinner you can dip!

15 FIESTA MACARONI & CHEESE 3/4 pound boneless, skinless chicken breast (about 2 cups), cut into bite-size pieces* 1 (7.25 oz.) boxed macaroni and cheese dinner (with sauce mix included) 1 cup skim milk 1 cup water 3/4 cup black bean and corn salsa 1 cup frozen corn 1/4 cup light sour cream Serves Trans Fat 1 cup g 1g 0g 40mg 510mg 38g 2g 9g 19g Non-stick skillet with cover or lid Strainer Large pot Measuring Cup *Stay safe: Wash your hands with soap and hot water after touching raw meat! 1. Put macaroni noodles and water in pot and bring to a boil. Strain noodles and return to pot. Add sauce mix, milk, water, salsa, corn and sour cream and cook on low, 7-10 minutes. 2. While noodles are cooking on low, cook chicken in a nonstick skillet over medium heat. Cook until no longer pink, flipping occasionally, about 7 minutes. 3. Remove skillet from heat. Add noodle mixture to chicken and stir. Let stand for 5 minutes for sauce to thicken.

16 VEGGIES & SPIRALS Serves Trans Fat 1 cup g 4g 0g 20mg 350mg 33g 7g 5g 13g 2 cups uncooked whole wheat rotini 3 cups Caribbean blend frozen vegetables (mix with broccoli, yellow carrots, green beans and red peppers) 1/2 cup light garden vegetable cream cheese, room temperature 1/4 cup reduced-sodium chicken broth or vegetable broth 1/4 cup shredded parmesan cheese Large pot Strainer Measuring cup 1. Cook shells according to package directions. Drain and return to pan. 2. Add cheese and milk. Stir continuously over medium heat until cheese is melted. 3. Serve right away.

17 Snacks Eat these for a great after school treat, before or after sports, or on the weekend between meals! NOTE: Nutrition facts are approximate and can change depending on the brand and type of ingredients you use in each recipe.

18 BANANA ROLL-UP Serves Vitamin A Vitamin C Calcium Iron 1 roll-up g 1.5g 0mg 405mg 39g 5.5g 14g 8.5g 1% 7.5% 2% 8% 1/4 cup peanut butter (4 Tbsp.) 1 Tbsp. honey 4 whole wheat flour tortillas 2 small bananas Mixing bowl Measuring spoon 1. Stir peanut butter and honey together. Spread on each tortilla. 2. Peel bananas and cut in half the long way. Place 1 banana half into each tortilla. 3. Roll tortilla up and chow down!

19 APPLE SAILS 1 medium washed apple (red or green, whichever is your favorite!) 2 cheese slices, 2% milk American Singles Toothpicks Knife 1. Cut washed apple into 4 wedges around core and throw core away. 2. Cut cheese slices in half to make triangles, like sails. 3. Thread toothpick through cheese triangle. 4. Stick toothpick into apple wedge to make a sail. Serves Vitamin A Vitamin C Calcium Iron 4 sailboats g 3g 20mg 522mg 29g 4g 21g 8.5g 10% 14% 41% 1%

20 FIESTA CHEESE DIP Serves Trans Fat Vitamin A Vitamin C Calcium Iron 2 Tbsp. dip g 1.5g 0g 18mg 388mg 3g 0g 2g 4g 8% 2% 15% 0% 1 pound processed cheese brick, like Velveeta 1 (10 oz.) can diced tomatoes and green chilies Carrots, celery or tortilla chips for dipping Microwavable bowl Can opener 1. Combine cheese and tomatoes in a large microwave-safe bowl. Microwave on HIGH for 3 minutes. 2. Take out and stir. Place back in microwave on HIGH for an additional 2 minutes or until cheese is completely melted. 3. Serve with carrots, celery or tortilla chips.

21 KEY TERMS FOR COOKING Measurements Cup - used to measure volume and used in cooking to measure liquids or bulk foods like sugar (dry) Gram (g) - a unit of measure in the metric system that equals one thousandth of a kilogram. Used for nutrition information, not baking Ounce (oz) - a weight measurement. A small kitchen scale can help with accuracy. Often packaged food lists weight in oz. Pound (lb) - a unit of weight, equal to 16 oz. Tablespoon (Tbsp, T, or tbs) - used to measure both liquid and dry ingredients. It is a household cooking measure and equal to 3 teaspoons or a ½ ounce Teaspoon (tsp) - used to measure both liquid and dry ingredients. It is a household cooking measure and equal to ⅓ of a Tbsp. Nutrition - a measure of the energy used by the body and of the energy that food supplies to the body. The number of calories listed on a food label tells you how many calories are in 1 serving Carbs - shorthand for carbohydrates. Carbs are essential nutrients that are the body s main source of energy. Carbs are found in sugar or starch such as pasta, bread, fruits, vegetables, beans or dairy. Carbs have 4 calories a gram Fat - a nutrient that supplies energy, promotes healthy skin and growth and is a carrier of certain vitamins. Oils are liquid fats. Total fat tells you how much fat is in a single serving of food. It is good to limit total calories from fat to less than 25% to 35% of the calories you consume each day. Fats have 9 calories per gram - an essential nutrient that helps your body grow, repair itself and fight disease. It can also provide energy - a term that indicates a fixed amount of food, such as 1 cup or 1 oz., shown on labels. It is useful in determining how much food you should eat per meal, what amounts of nutrients you are getting and comparing foods

22 KEY TERMS FOR COOKING Preparation Bake - cook in an oven surrounded by dry heat Blend - mix thoroughly until smooth Boil - heat liquid until bubbles rise continuously, break the surface and steam is given off Brown - cook quickly over high heat so food surface turns brown Chop - cut into course or irregular pieces with a knife, food chopper, blender or food processor Cool - let hot foods stand at room temperature for a certain amount of time. Placing hot food on a wire rack will help it cool faster. Stirring occasionally will also help a mixture cool more quickly and evenly Cover - place lid (if cooking), plastic wrap (if storing) or aluminum foil (if baking or storing) over a container of food Cube - cut food into squares, ½ inch or larger, using a knife Dice - cut into small pieces, about ¼ inch or less Drain - pour off liquid. It is easiest to pour the contents into a strainer, but there are other cooking utensils that work well for this Grease - rub the bottom and sides of a pan with shortening or oil using a pastry brush, waxed paper or paper towel to prevent food from sticking. You can also use cooking spray Microwave - cook, reheat or thaw food using a microwave oven Mince - cut food into very fine pieces, smaller than chopped food Mix - combining ingredients evenly with a spoon or mixer Reduce Heat - lower the heat on the stove top to allow food mixture to continue cooking slowly and evenly without burning the pan