The Healthy Start Kids' Cookbook

Description

Kids Can Now Have Their Mudcake and Eat It, Too. The Healthy Start Kids' Cookbook shows 6- to 10-year-olds that making nutritious food they love can be just as fun as eating it. With a little help from an adult, children can create delicious, easy, and imaginative concoctions that are surprisingly good for them. Each recipe includes step-by-step instructions, preparation and cooking times, utensil listings, and complete nutrition information. In all, this illustrated cookbook contains 90 fun kid-tested recipes fully approved by parents and nutritionists alike. Included are fun-to-make recipes you'll feel good about that kids eat-up, such as: Painted Pancakes Fruit Kabobs Oven Baked Chicken Nuggets Kids' Quick Chili Friendly Fowl in Foil Gingerbread Muffins The book also offers kitchen safety tips and recipes for special occasions like birthdays and the last day of school. "Lively and kid-friendly, (this book) incorporates all the elements of healthful eating into a simple guide for kids." -- Mindy Hermann, R.D., Consulting Nutrition Editor, Child Magazine
Getting Started.

Safety First.

Kitchen Cleanup.

Breakfast.

Fun With Lunches.

Special Stuff.

Sujets

• Juvenile Nonfiction
• Food
• Cooking

Informations

• Publié par: Turner Publishing Company
• Date de parution: 02 mai 2008
• Nombre de lectures: 1
• EAN13: 9780470348574
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

H EALTHY S TART K IDS C OOKBOOK



John Wiley Sons, Inc.
This book is printed on acid-free paper.
Copyright 1994 by Sandra K. Nissenberg. All rights reserved.
Published by John Wiley Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada.
Previously published by Chronimed Publishing
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone], or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], e-mail: [e-mail].
Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
For general information about our other products and services, please contact our Customer Care Department within the United States at [phone], outside the United States at [phone] or fax [phone].
ISBN 0-471-347337
TABLE OF CONTENTS
G ETTING S TARTED
Choosing to eat the healthy stuff
What s in a good meal
The food pyramid
Learn the pyramid from the bottom up
About vitamins and minerals
Water
How do we measure food
Understanding calories
Measuring fat, protein, and carbohydrates
How to read labels
Eating less fat and sugar
My food pyramid
Some secret tips for making food more healthy
S AFETY F IRST
Getting ready to cook
Kitchen tools
Words that tell you what to do when you are cooking
Abbreviations-what they mean
K ITCHEN C LEANUP
B REAKFAST
Why eat breakfast?
The best kind of breakfast
Fruit always works
R ECIPES :
Raspberry Smoothie
Fruit Fling
Blender Banana Blitz
Fizzy Fruit Slush
Bananas on a Stick
Your Own Blender Applesauce
Chilly Cherry Soup
No-Time-To-Eat Breakfasts
Rice Puff Fluff
Icy Grapes to Go
Homemade Granola
Granola Glaze
Breakfast Granola Bars
On-the-Bus Breakfasts
Lazy-Day Choices
Creamy Scrambled Eggs
Painted Toast
Egg-Citing Surprise
Make-A-Face Breakfast Sandwiches
Tangy Taters
F UN W ITH L UNCHES
Why eat lunch?
What s the best lunch?
No-time-for-lunch lunches
Something different
R ECIPES :
Kids Quick Chili
Tunapple Salad with Orange Dressing
Colorful Coleslaw
Tossed Super Salad
Pocketful of Tuna
Cheesy Chicken Sandwiches
Pickety Pockety
Sunshine Salad
Sunny Days Salad
Dippity Dilly Vegetable Dip
Sweet Potato Chips
Cory s Crunchy Crust Pizza
Mini Veggie Pizzas
Southern Cornbread
Sunny Honey Banana Bread
Chocolate Chippies
Mighty Fine Fudge Brownies
A FTER -S CHOOL S NACKS
Snacking is good for you
First choice-fruits and vegetables
R ECIPES :
Fruit or Veggie Kabobs
Perfect Pops
Snowy Fruit Flurry
After-School Applesauce
Cucumber Circles
Rosy Radish Flowers
Curling Carrot Cut-Ups
Baked Potatoes
Tater Toppers
Potato Wedgies
Katie s Paint Your Pizza
Sorry Charlie Sailboats
Open-Faced Pizzawich
Cinnamon Apples for Four
Crunchy Cereal Mix
Super Snack Bars
Y OUR E VENING M EAL
What s the best dinner?
How much food do you need to grow?
Planning for big events
R ECIPES :
Basic Spaghetti with Meatless Sauce
Side-Dish Broiled Meatballs
Alphaghetti
Easy Lasagna
Chicken Nuggets
Really Nice Chicken with Rice
Friendly Fowl in Foil Chicken Dinner Bake
Fish in a Flash
Creamy Tuna on Toast
Chinese Stir-Fry with Shrimp
Potato Salad
Baked Tomatoes
Cheesy Green Beans
Tossed Salads
Buttermilk Dressing
Basic French Dressing
Strawberry Dressing
Three Fruit Salad
Yokota Salad
Apple Crisp
Wobbly Fruit
Aloha Flip
EZ Orange Sherbet
S PECIAL S TUFF
Special occasions and baking days
Baked goods
R ECIPES :
Gingerbread Muffin Mix
Beetle Muffins
Bananarama Muffins
Bake-It-Yourself Banana Bread
Mighty Fine French Toast
Sweet and Chunky Toast Topper
French Toast for Friends
Perfect Pancakes
Shake and Make Pancakes
Paint A Pancake
There s a Mouse in my House Pancakes
Pretzels
Tortilla Chips with Homemade Salsa
Salsa
Let s Try a Pie
Purple Moo Moo
Icy Pops
ACKNOWLEDGMENTS
Special thanks to all the special people who helped with this project . . . The Nissenberg Family, who encouraged Mom s hard work Stephen Lewis, creative cook and writer Claire Lewis, supportive Mom and recipe gatherer Katherine (Katie) Richter, super recipe tester Cory Scott Richter, chef extraordinaire Harry Richter, Katie and Cory s grandpa, who patiently endured the takeover of his house by the young cooks The boys and girls of the Minnetonka (MN) Children s Choir Program for ideas and inspiration Janet Hogge, graphic artist, who made the book fun Jeanne Lutgen, reading specialist, for help with the words Jolene Steffer, gifted copy editor and proofreader, who made the message clear
. . . and to all the Moms and Dads, Grandmas and Grandpas, day-care providers, cooks, teachers, custodians, and super grown-ups who work with us in the kitchen.
GETTING STARTED
Choosing to eat healthy stuff
Everybody has a body to take care of. We know that kids should take special care of their bodies because they are so busy-busy growing, busy learning, busy playing. All that busy-ness uses energy. And energy in our bodies comes from the food we eat, just like energy in a car comes from gasoline.

Food is fuel. When you feel hungry, your body is telling you it needs fuel. That s when you should eat-when you are hungry. It takes your body about 20 minutes to tell you that it has enough fuel, so be sure to eat slowly and stop when you get that full feeling.

We want our bodies to work just right. We also want to feel well and happy and have plenty of energy to last from breakfast until bedtime. So we need to give our bodies the right fuel throughout the day.


Learning what fuel is right for your body is what this book is all about. There are foods that help your bones and teeth to grow. There are other foods that help your hair and skin stay healthy. Because of your special needs as a kid, you need to know what foods will give you all the energy you need.

What s in a good meal?
Food has been sorted out into groups so we can know how much and what kind of food our bodies need. These groups have names like
breads, cereals, rice, and pasta fruits vegetables meats, poultry, fish, dry beans, and eggs milk, yogurt, and cheese
To help us understand what kind of foods we should eat more of to stay healthy, some grown-ups drew this picture. It is called a food pyramid

Every day our bodies need special fuel-called nutrients-from all the different food groups.
There are nutrients that supply calories (food energy). These are protein, carbohydrates, and fats. There are also nutrients that don t have any calories. These are vitamins, minerals, and water. We need a combination of all these nutrients each day.

Learn the pyramid from the bottom up
When you look at the pyramid, you can see we need quite a lot of the bread, cereal, rice, and pasta group-at least 6 servings every day. These foods give us carbohydrates and lots of energy. Be sure to choose foods from this group that include whole grains like whole-wheat breads and cereals and brown rice.


We need lots of fruits and vegetables, too-at least 5 servings every day. They give us vitamins and minerals that help our bodies in many different ways.


We need protein to make our muscles grow and stay strong. It comes from meat, poultry, fish, eggs, and beans. We don t need very much protein, though, as you can see from the pyramid. Two servings a day is plenty.


Dairy foods include milk, cheese, and yogurt. These foods give us healthy teeth and help our bones grow and stay strong. Remember to drink 2 to 3 glasses of milk every day. The 2% milk and low-fat dairy foods are the best for you.


When we look at the top of the pyramid, we can see we only need a teeny amount of fat and sugar each day. But remember, we do need some. So enjoy your favorites-but not too often and not in place of other healthier foods.

About vitamins and minerals
Vitamins and minerals do many things to keep our bodies strong and healthy. You need to eat foods that contain a lot of vitamins and minerals every day. Some people take vitamin pills, but if you eat healthy foods, you shouldn t need to take the pills.

Many vitamins are named by letters of the alphabet, like vitamin A, vitamin B, vitamin C, and so on. Minerals have strange sounding names like selenium, calcium, and magnesium.

It isn t important to know all about vitamins and minerals, but you do need to know that getting enough of the right vitamins and minerals every day is important for your body. And the best way to get them is by eating the right stuff. If you eat 5 fruits and vegetables a day, along with the right amount of other foods fr