'sure-fire' way to acquaint children with different foods is to let
them spend time in the kitchen. Your children will find these
recipes easy and rewarding, you'll find these recipes healthy and
'kid-friendly.' Many of these recipes require no measurements, very
few of these recipes include cooking, but several will require your
oversight (depending on the age of your children). We recommend that
you review the recipes with your children before they prepare them
and be prepared to assist when your help is needed.
Drinks and Icees | Fruit
and Easy Veggies
Grains, & Nuts | Fun
Mashed Potato Volcanos w/ Hot Lava
Drinks and Icees
Cut watermelow into cubes or pieces small enough to fit easily into
the blender. Remove seeds. Place ice in blender and crush. Add watermelon
till drink is a slushy consistency. Sweeten to taste.
Put just under 1 3/4 tablespoons of sugar and the same
amount of lemon into a cup. Fill the cup with cold water and ice.
Stir until sugar is dissolved.
strawberry lemonade take 3 large strawberries, clean and cut off their
tops and place them into a cup. Then mash the berries will a fork.
Pour the juice and mashed berries into the lemonade and stir. Cut
a few more slices of strawberry and add into the drink (without mashing).
and Sorbet Float: Pour 1/4 cup of juice into tall glass.
Add 3/4 cup cold ginger ale or lemon-lime soda. Top with a scoop of
Add 1 1/2 cups of orange juice, 1 banana and ice cubes into blender.
Cover and blend until smooth. As you serve, pour cranberry juice over
the top. The juice will slowly sink into the orange juice & ice,
resembling a beautiful
From the Orange:
Choose an orange that promises alot of juice (the heavier the fruit,
the more juice it contains). Prick the skin with a fork in several
places --without going to the flesh -- then roll the orange on countertop,
pressing down upon it so that the orange softens and the juice is
a knife or the tip of a potato peeler, poke a hole about one third
of the way through the orange. Insert a plastic straw into the hole.
When thirsty, suck the orange juice out of the orange.(You may need
to further "massage" the orange) Hint for Mom: To add to
your children's delight, carve two eyes and a smile from the rind
of the orange using a zesting tool.
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Cut or break banana in half, push popsicle stick into middle. Dip
banana in orange juice or choclolate. Top with granola or nuts and
Fruits take on a whole new flavor when frozen. Place cut grapes, bananas
pieces and your selection of berries in small fruit cups. Top with
orange juice and freeze. Serve frozen.
Freeze fruit juice combos, or juice with pieces of fruit into molds.
Snow Cones Freeze
juice (100% juice or fresh juice recommended)
grate with salad shooter or grater and serve.
Banana Cookies Crush
graham crackers or cheerios in a plastic zip-lock bag almost to powder.
Slice bananas into "coins". Put banana coins into bag and
shake until covered. Then serve.
Banana Frozen Cookie Slice bananas into coins, dip in chocolate.
Top with crushed graham crackers (see above) and freeze. (Good recipe
for kids age 8-11)
Apple Sauce and Fruit: Mix
1 cup applesauce with a few drops of vanilla. Add 2 Tablespoons orange
juice concentrate. Then add desired fruit; we suggest mandarin orange
slices, and berries or cherries. Spoon into paper cups and freeze.
Take from freezer 1/2 hour before serving so that mixture is soft.
Fruit Kabobs: Assemble 7-8 pieces of
fruit on a skewer. Serve cold.
Fruit Kabobs: Assemble apple and pear slices on a skewer.
Bake on grill. Sprinkle with lemon, cinnamon and sugar and serve.
Tip: For added flavor consider adding dried fruits, such as raisins,
apricots or prunes to skewer.
Peel and core apples. Cut the apple into small pieces and throw in
blender. Add 1 tablespoon lemon juice for each apple you use. Blend
until smooth consistency. Serve in small bowls and top with cinnamon
and sugar as desired.
cookie sheet with saran wrap and set aside. Peel and/or core approximately
5 cups fresh fruit. Blend until smooth. Pour mixture into saucepan
and augment with flavorings or spices as desired (cinnamon, vanilla,
lemon, etc.) and heat until warm (at this point you may blend again
for a smoother consistency, if desired). Pour mixture onto covered
cookie sheet and smooth the surface evenly. Bake at 125 - 175 degrees
(depending on oven). Cool and serve. Suggested favorites include apricot,
cantalope, mango, berry and apple.
flavored Oatmeal Squares: Preheat oven to 350 degrees.
an 8'x8' inch pan with non-stick spray. In a large bowl, mix together
the following ingredients:
1 cup flour
1 cup rolled oats
1/2 cup margarine (try to use margarine that contains no trans-fatty
1/4 cup turbinado sugar
1/4 teaspoon baking powder
1/8 teaspoon salt
2 cups of this mixture from bowl press it into the bottom of the pan
using your hands or a spoon. Make sure you cover the entire bottom
of the pan. Then with a large spoon, spread your favorite pourable
fruit evenly across the top. Spread the remaining flour and oat mixture
over the top of the fruit, pressing down lightly on top. Then bake
for about 22 minutes. Remove
the pan from the oven, and cool for 15 minutes. Cut into bars and
share with your friends and family.
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Butter and Apple Sandwich:
Who says you need bread to make a sandwich. Cut apple into thin slices,
removing peel and seeds. Spread peanut butter on slice and top with
second slice of apple. Voila! A peanut butter and apple sandwich.
Butter and Banana Sandwich: Kids are still mesmarized by
this old favorite. Spread peanut butter over your child's favorite
bread, top with banana slices. For added zest, add a few drops of
Butter and Jelly Logs: Take one slice of whole
grain bread. Roll with rolling pin until slice is approximately 1/4
- 3/8 of an inch thick. Spread peanut butter and jelly on top. Roll
up into log shape. Cool in refrigerator before eating.
and Banana Wrap: Heat tortilla in microwave for 10 seconds
or until soft and warm. Spread with peanut butter, then top with fresh
fruit preserves or strawberry jelly. Place small banana near edge
of tortilla and roll up.
Sandwiches: Encourage children to pick out their
own sandwich ingredients, asking them to select items that the same
colors as the rainbow. (Red tomato, yellow soy cheese, green lettuce...you
can add a blue toothpick or plate to complete the rainbow). Explain
to them how important it is to eat foods of all colors to get all
the different nutrients.
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Quick and Easy Veggies
an adult, cut the avocado in half. Twist off the top half and remove
the pit. Squeeze lime juice (and olive oil if desired) onto each half.
Sprinkle with salt or pepper to taste.
the seed: When you're done with the avocado, you can 'plant the
seed' in a glass jar of water. Push three toothpicks into the avocado,
about a third of the way from the bottom (large end of pit). Place
the avocado seed into a glass jar (The toothpicks should be balanced
on the rim of the glass). The base of the pit should be in about one-half
inch of water. Maintain this level by adding water, never change the
water. As long as the water remains clear, the pit is not rotting.
[If the pit does rot, discard it and start another pit.] Small roots
will appear on the bottom. When the pit cracks you will see the stem(s).
When the stem is 6 inches long, cut it back to 3 inches. This will
help it grow into a bushy plant that you can plant. Search
the internet for further instructions how to plant and care for your
avocado tree, or click here.
Cut lenthwise into fourths and then cut fourths in half. Salt and
sprinkle with lemon.
If you have
a really red, juicy, organic tomato, take it outside with a salt shaker,
on a nice day of course, and eat it.
and Dip: Cut veggies into small pieces and arrange on a
plate. Pour your favorite dip or dressing into a small bowl and place
the bowl into the middle of the plate. Serve.
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Beans, Grains and Nuts
Source: In A Vegetarian Kitchen
Did you know that all popcorn is microwavable? If you buy your own
organic popcorn kernels in bulk, it's not only much more economical,
but you are the one who controls how much salt (if any) goes on, and
you get none of those preservatives or hydrogenated fats. Here's how:
simply put 1/4 cup unpopped kernels in a lunch-sized brown paper bag.
Fold the top over and secure with a couple pieces of tape. Microwave
for two minutes or so, or until you hear the kernels finish popping.
Transfer to a large bowl, sprinkle with salt to taste. If you'd like,
drizzle a small amount of melted nonhydrogenated margarine on the
popcorn and stir well.
Peanut Butter: Grind
1 1/2 cups roasted peanuts and 1 Tablespoon peanut oil in a food processor.
This will make a smooth peanut butter which can be stored in a sealed
container, in your refrigerator for about two weeks. If you want to
make a chunky-style peanut butter, start with 1 1/4 cup of peanuts
and Tablespoon of peanut oil, blend till smooth. Then add the additional
1/4 cup of peanuts, blending just a few more moments till right consistency.
15 ounce can of chick peas
1 tablespoon olive oil
1/4 cup water
Juice of one lemon
1/2 teaspoon salt
1/4 teaspoon paprika (optional)
all of the ingredients in the blender or food processor and blend
until smooth. Spoon into a bowl, and for a little extra flair sprinkle
with paprika. Serve with pita, or raw vegetables or whatever you can
recipes comes courtesy of kidchef.
Click here for more of their veggie recipes.
Heat oven to 375 degrees. Have your kids use kitchen scissors, a pizza
cutter, or a knife to cut each tortilla into 1/4-inch strips. Spread
the tortillas strips on the baking tray in a single layer. The pieces
can touch, but should not overlap. Holding the can of cooking spray
about 12 inches away, lightly spray the tortilla. Sprinkle with salt.
the strips for 3 minutes. Remove from the oven and stir with tongs
or a metal spatula, letting some bend and twist. Return them to the
oven and bake for 4 to 5 minutes, until lightly browned. Cool on the
tray, then slide the strips into a bowl.
For added zest, sprinkle chips with lemon or add your favorite flavoring
children to the wonders of the bread machine. They will enjoy the
ease of making the bread, the delicious smell, and the warmth of the
bread when they cut it. This is an excellent way to introduce children
to whole grain varieties. If you prefer to make bread from scratch,
you can also use the following recipe.
Greased baking sheet
Wire tray Ingredients:
100g (¾ cup) plain Stoneground wholemeal flour.
75 ml (½ cup) warm water
Get an ADULT to help!
Wash your hands thoroughly in soap and water.
Collect all the tools and ingredients together.
Set the oven too 230°C/450°F/Gas Mark 8
Put the flour into the mixing bowl and add the water. Mix together
with the wooden spoon to make a stiff dough, using your hands when
it gets tough.
Put the dough onto a floured surface and knead it until it is smooth.
Flatten the dough into a small thick pancake shape and place on the
greased baking tray.
Bake in the centre of the oven for about 20 minutes then transfer
to the wire rack to cool down.
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Fun to Assemble
Pita Pizzas: Assemble your child's favorite
toppings in bowls on table or counter. (Consider using pineapple,
pepper, olives, or tomato slices). Spread tomato sauce over a piece
of pita bread and sprinkle with soy cheese. Add your favorite toppings.
Then place in toaster or conventional over for 4-5 minutes at 425
Food Bar: Place taco shells and warm tortillas
on table. Accompany them with bowls or your children's favorite toppings:
tofu crumbles, refried beans, rice, shredded soy cheese, salsa, tomato
slices, olives, guacamole, etc. Let the kids 'make' their own selections.
You can do the same with sub sandwiches, baked potatos, or salads.
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Face Rice Cake or Bagel: Spread
a thin coat of peanut butter or hummus on a rice cake or bagel. Make
a funny face using bananas or cucumbers for eyes, carrots or cinnamon
and nuts for hair, red pepper or raisins for the smile, etc. Apple
slices, bean sprouts, salad tomatos, black olives and small celery
slices (for eyebrows) also make good additions. Be creative!
Sandwich: Cut bagel in half,
place rounds facing each other to gain the appearance of butterfly
wings. Spread with your child's favorite topping, we recommend hummus
or peanut butter. Add toppings to complete butterfly design. To 'color'
hummus wings consider using veggies -- shredded carrots, thinly sliced
peppers, cucumbers, etc. Use raisins, cinnamon and your favorite jams
or jellies to color wings with peanut butter. Don't forget the antennae
when completing the picture.
Healthy Bracelets: For a snack-to-go, attach string
to a toothpick (through a sliver). Children can then thread simple
foods, like raisins, popcorn, cheerios, pretzels and dried fruits
onto string. Remove toothpick and tie string onto child's wrist.
Spread peanut butter on top of a round cracker. Top with second cracker
to make a 'cracker sandwich.' Stick 8 small pretzel sticks into the
middle of the sandwich (4 on each) side, making sure the pretzels
are far enough into the sandwich that they won't fall out. For eyes
you can attach raisins to the top of the cracker with a little peanut
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MASHED POTATO VOLCANOES w/ HOT LAVA
This recipe was contributed by Nava Atlas. Nava, who has published
many cookbooks, is a great source of inspiration for kids and a wonder
in the kitchen. We highly recommend
My sons never wanted mashed potatoes until we read The Trouble With
Grownups, a "Berenstain Bears" book. In one scene, the cubs
are bored with the same old dinner. Mama and Papa scold the cubs for
building volcanoes with their mashed potatoes. I see nothing wrong
with making food more amusing, especially if that inspires kids to
eat it. When they were young, my sons asked for "mashed potato
volcanoes" regularly, and it accomplished the feat of getting
them to eat two vegetables in one dish.
large potatoes, peeled and diced
2 tablespoons nonhydrogenated margarine
1/2 cup rice milk, or soymilk
Salt to taste, optional
cup rice milk, or soy milk
2 tablespoons unbleached flour
1/2 cup grated soycheese, optional
2 tablespoons ketchup
1 cup frozen peas, cooked, or small broccoli florets, steamed
Put the diced potatoes in a large saucepan and cover with water. Bring
to a simmer, then cover and simmer over medium heat until tender,
about 15 minutes. When
the potatoes are done, drain them and transfer to a mixing bowl. Add
the margarine and milk and stir in. Mash the potatoes well with a
potato masher, then add a little salt if desired.
the meantime, make the "lava." Heat the milk in a small
saucepan. Dissolve the flour in just enough water to make it smooth
and flowing. When the milk is hot, stir the dissolved flour slowly
into the saucepan. Sprinkle in the cheese and stir until it melts.
Simmer the mixture gently until smooth and thick. Stir the ketchup
into the sauce, but leave some red streaks showing, so that it looks
the mashed potatoes among 4 serving plates. Have everyone shape them
into mountains, then press the tops down lightly to flatten, and finally
make a small indentation at the very top with their thumb. Then, have
the children arrange some of the peas or broccoli florets around the
each child pour some of the "lava" into the indentation
at the top of each "volcano" with a small ladle. It should
flow down the sides. It's fine if it drips over the "greenery"
too. Eat at once, before the lava solidifies into magma!
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