Hey Kids Get Cookin’!
Discover the power of fruits and vegetables with your new Kids… Get Cookin’! cookbook! Eating fruits and vegetables can give you more energy for school, sports, and play. The recipes in this cookbook taste great and have plenty of fruits and vegetables.
Kids who are 9 to 11 years old should eat 3 to 5 cups of fruits and vegetables every day. This includes fresh, frozen, canned, dried, or juiced fruits and vegetables. To find out more about how many cups of fruits and vegetables you should eat every day, look at How Much Do I Need Every Day? on the next page. This Web site will help you learn about the different foods you should eat every day to stay healthy.
The recipes in this cookbook can help you meet your fruit and vegetable goal. All of the recipes have at least ½ cup of fruits or vegetables in every serving of the recipe, are made from lowfat milk products and whole grains, and they are low in fat, cholesterol, and sodium..
Before you get started, read these helpful tips and check out Playing It Safe While Cooking on page 3.
Get permission before you cook. Always let an adult know when your recipe uses the stove, oven, or microwave.
Read the recipe all the way through before you start. Ask an adult about anything you don’t understand.
Chop and measure all the ingredients first. Put each one in a little pile or small bowl. Measure all ingredients carefully.
Place all the ingredients and utensils on a tray. When the tray is empty, you’ll know you haven’t left anything out.
How Much Do I Need Every Day?
The amount of fruits and vegetables you should eat every day depends on your age, if you are a boy or a girl, and how much power play you get every day.
If you are 9 to 11 years old you need:
1½ to 3 cups of vegetables
60 minutes of power play
1½ to 2 cups of fruit
Playing It Safe While Cooking
Cooking is a great way to have fun. Play it safe and follow these simple safety tips.
Always wash your hands with soap and hot water before you begin.
Wash fruits and vegetables with water even if you will remove the peel. Rinse the tops of cans with water before you open them.
Always turn the sharp edge of a knife or vegetable peeler away from you as you use it. Use caution when handling a cheese grater, too. Keep your fingertips away from the sharp edge of the knife when cutting.
Use a cutting board when you chop or slice ingredients.
After touching meat, eggs, chicken, or fish, carefully wash the counter, your cooking tools, and your hands with soap and hot water
Always use clean, dry oven mitts whenever you use the oven. You may want to have an adult help you.
When cooking on the stove, make sure pot handles are turned away from the front of the stove so they are not accidentally bumped or knocked off.
When uncovering a pot on the stove or a container from the microwave, open the lid away from you to let the steam out.
When using a blender, keep the lid on. Turn the blender off before putting any utensils inside the blender container.
Fruit Crunch Cobbler
1 (15-ounce) can sliced peaches, drained*
(15-ounce) can pear halves, drained*
¼ teaspoon almond or vanilla extract
¼ teaspoon ground cinnamon
¾ cup lowfat granola with raisins
*canned fruit packed in 100% juice
Combine peaches, pears, extract, and ground cinnamon in a microwave safe bowl. Stir well.
Sprinkle granola over the top. Cover the bowl with a lid or plastic wrap. Be sure to leave a little opening for the steam to get out.
Microwave on high for 5 minutes. Use pot holders to remove the bowl from the microwave because it may be hot. Let cool slightly before serving.
¼ teaspoon ground cinnamon
Strawberry Banana Pancakes
1 large banana, peeled
1 cup complete pancake mix
½ cup water nonstick cooking spray
1½ cups unsweetened frozen strawberries
½ cup unsweetened applesauce
Place banana in a medium bowl and mash with a fork into small pieces.
Add pancake mix and water into the bowl with the banana. Stir until blended. The batter will be sticky. More water can be added if needed.
Spray a large skillet with nonstick cooking spray. Heat over medium heat on stovetop.
Pour ¼ cup of batter for each pancake into hot skillet. Cook pancakes for about 2 minutes or until they are golden brown in color. Flip pancakes over with a spatula. Cook another 2 minutes or until they are golden brown. Repeat until you have used all the batter.
Place frozen berries and applesauce in a small microwave safe bowl. Cover the bowl with a lid or plastic wrap. Be sure to leave a little opening for the steam to get out.
Microwave on high for 1 minute. Stir, then microwave on high for 1 minute more. Use pot holders to remove the bowl from the microwave because it may be hot.
Pancakes and Topping
Place two pancakes on each plate.
Spoon 1⁄3 cup fruit topping over pancakes on each plate. Serve.
1 large apple
1 large apple
½ teaspoon ground cinnamon
1⁄8 teaspoon salt
1¾ cups 100% apple juice
Chop the apple into bite-size chunks. Be sure to remove the core (the part with the stem and seeds).
Combine the apple chunks, oats, cinnamon, salt, and apple juice in a microwave safe bowl. Cover the bowl with a lid or plastic wrap. Be sure to leave a little opening for the steam to get out.
Microwave on high for 2 minutes. Use pot holders to remove the bowl from the microwave because it may be hot.
Stir and let cool for 1 minute before serving.