Tài liệu COOKING FOR CHILDREN - Author: Dagmar von Cramm pptx

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Theory

4 What Your Child Needs

> 5 IsMyChild’s Weight Correct? 6 What Children Like to Eat 8 Children and Cooking > 10 What Can My Child Do? > 12 What Do! Dolf ?

The Recipes

14 For Breakfast and Dinner—Healthy, tasty recipes for starting and finishing the day

26 Combinables—Forlovers relationships: Sauces with lots of of clear vegetables, super-healthy grain side dishes, and potato classics 36 Allin One—From risotto and stir-fry

to beloved noodles prepared ina new way: Your child, too, will find a favorite recipe here

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Appendix

56 When Your Child is Sick 58 Special Diets

60 Index

62 Credits

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What Your Child Needs

During the early years, Is not so easyto

you can give your child a foundation of heathy KT sot forte sect Me hái

nutrition and good eating «BS theirteeth, however, habits Atage one, your sett snout child tolerates prety much cisappear by their

everything adults eat, = second birthday

although with less seasoning, well-done,cut into small,

pieces and not too dry After their incisors appear they What's the Situation? start to get molarsand their» Children tend to take in digestive systems are ready more calories than they need tocngagelife.In no waydo > They eatto0 much fat,

toddlers—much less children primarily “hidden” animal of kindergarten age—require fat in hotdogs cheese fast

specially prepared dies, food, sweets, and snack Children thisage are no foods, thus increasing the longer as susceptible to risk of arteriosclerosis germs;normal household» Children eat more hygiene is sufficient, protein than they need This is usually linked to fat

(e-gecheese, meat, hot dogs) Experts disagree about whether this is harmful

> Children eat too litle grain, potatoes, vegetables and fruit: Forty-two percent eat almost no fruit and

‘one-third will only seldom cat vegetables

Fresh rut, vegetables, > ‘Atthesame time, they ‘and yogurt make ideal eat too much sugarand

snacks white flour

> Children drink too litle, and when they do drink, it's 00 often sweetened soft drinks that give them

boost of energy but have no nutritional value > Foods enriched with vitamins and minerals sive children lots ofthese substances in unmeasured doses, We don't yet know if this does any good

> Afternoonsand evenings, children eat too many sweets, which don't supply enough valuable nutrients

AI Theweakpointin J ourchildren's menu

‘© pianisthe between-

Z_mealsnacking What You Can Do

Here's basically how the food plan should look to provide balanced ratio of nutrients (50-85 percent of food ‘energy from carbohydrates, 30-35 percent from fat, and

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In moderation: Animal foods such as milk ish, _meat, eggs, and seafood once a week asa source of iodine Maximize: Plant foods such as vegetables, lettuce, fruit,

potatoes, grain products (preferably whole grain), and beverages such as water, tea, and sparkling fruit juices,

Children do best if they get three main mealsa day and two snacks, but don’t let this become an invitation to constant munching, Even toddlers can manage a trip to the playground without picnic

Totitie Remedy

Fiber wale grains fitaegEnbles Votive — Selse, ton fed eat, let

Zine Meat

products vegetables guid Water

Theory WHAT YOUR CHILD NEEDS

How Much Your Child Should Weigh

its sen

A BUI (pormatrange) Age

year 148-183 year

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ayers ene yeas

VỰNG as xen

SưAn ean san

6y n-8e eats

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HH email tang) mang 46-180 _ news pea ng nents

‘BM table: This table shows the normal range Children whose BMI {s below the normal range are underweight ond thase above it are ‘overweight your child weighs too much, he or she doesn't need ta lose weight, but should stay atthe same weight until growth restores the balance,

Is My Child’s Weight Correct?

This is difficult to judge Just before growth spurt children often become a litle pudgy and then wiry afterward “These growth phases are taken into account in our table, including the differences between boys and girls

First you have to calculate your child’s body mass

index This is weight in pounds divided by he in meters squared,

Example: Your daughter weighs 37 pounds is 3)

¬ and is4 years old, Caleulate

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What Children Like to Eat

infortunately children don't Childrenaresmarterand ‘But t isn't just a matter of always havean instinctive more sensiblethan adults, what they eat How they eat preference for what’ good _Theyexperience eatingon all also plays an important role forthem Ourlivesand foods levels: Hearing sigh, taste, To deal with if, children have wandered too farfrom smell and touch, Inaddition need routines and rules their roots, assuming we tothe flavor, mouth-feelis ‘This includes fined, reliable cverhad thisinstinct in the alsoimportant.Iiterunches, mealtimes: Breakfast lunch, first place The problem of crackles, or goes down dinner, anda morningand “unhealthy cravings" and smootl,childrenloveit afternoon snack consisting of imbalance are certainly not Themoeimporiantinlu: dairy products, cut-up fruit, «asyto solve, but if you enceisthe example ofthe or low-fat, low-sugar pastry know your childs natureand parents andaccordingto Bardostallowyourchild preferences, youcan deal studies, especially ofthe unrestricted acces tothe with better: Even babies mother) and, as children refrigerator and pantry Try to like sweet things.asdo older grow, that of their friends maininpcriodsoffasing children, and they don't like Your dshikeshaveabigger For example,before common bitter and strong flavors impact than your i seals, your child should at most nibble on a carrot to

Children love simple foods Eating Right keep from spoiling their “They like to eat what Themore often child triesa appetite Hunger and fullness they know dish, the higher the chances _areimportant body signals

that they’l ike it Keep letting that your child shoud learn your child try dishes that they to recognize They can handle don'tlikeor don'tknow.1f waiting until they're hungry they donltlikeitthey donk — toeaLARieralhungeris

hhave to eat it Don't avoid the best spice!

every litle confit, With persistence you may

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Children's foods are specially made for children They usualy ‘comprise confectionery,

dairy products, drinks, ‘and cereals Studies ‘show thatthe vitamin ‘and mineral content Isinregular and there

are often overdoses ‘These foods are also ‘expensive In other

words, you don't reed them

NOTE

The Environment Teaches, Too

During the early years, you as parents are still lords ofthe kitchen and dining room But the first uprisings can already startin the supermarket Advertising aimed at children

falls on fertile soil and your children want to eat what they sce on TV or hear about ‘on the radio, What should you do? Don't allow yourself tobe blackmailed, but don't ‘completely banish them from this lah

either Once ina while, try something witha critical

Theory WHAT CHILDREN LIKE TO EAT

eye—best done in ‘moderation and at the proper time

In Kindergarten Asactive parents, you can help shape the rules at kindergarten Make the teachers your allies lend a hand, and establish solidarity

with the other parents

Sensible, proven rules for kindergarten life:

> Anorganized second breakfasts better than having children simply eat when they're hungry Hungry kids ‘who had to get up extra carly can have their first breakfast ata table > For meals the children should sitata tableand no ‘one should sit alone

> Limit drinks to water and, hhome-brewed fruit ta Ifa reftigerator is available, you «ean aso give them milk or chocolate milk for breakfast,

> Kindergarten should be declared a sugar-free zone,

> Avoid prepackaged snacks

>? Give yourchitda Sondwich fake kindergarten ond fut o

‘Cooking, baking, planting, and harvesting are ideal suijects for the kindergarten years Youllbe astonished ‘what your children will eat

inthe company oftheir contemporaries f your child attends daycare food plays an even greater role in their care, because they're also being served lunch, Again, parents should be significantly involved Exercise your right, for example in the Parent “Teacher's Association (PTA), and take your influence

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Children and Cooking

With the frst birthday, your child isa full though small, participant at the family table They no longer need special treatment What they ddo need is healthy family ca The wonderful thing about thisis that you can kill many birds with one stone Regular, shared meals and sensible eating rules also promote the parents’ nutrition, help establish commonalities, and

develop a family conversation ‘Naturally, your child cannot yet speak, but they already

‘understand much more than you give them credit for and grow into the family

and rules from the very star For this reason, you should consciously plan at least one

1 Letyourehitaren decorate theirown birthday cupcakes

common meal each day Although we used to experience the extremely Strict structures of our own childhoods as a burden of family life, we now see their necessity It isnt until you hhave to make an appointment for every meal that eating in the family circle becomes a rare and valued effort

Everyday Rules

Provide structures: Important basic rules include no snacks foran hour before meals except for raw fruit or vegetables,and start and end meals tthe same time For the duration ofthe meal, ppt aside the newspaper and

turn off the TY, radio,and cell phone Even toddlers can demonstrate or learn 00d behavior within their capacities, they throw their spoon or stick their hands in the salad, intervene,

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Celebrating with Children

Celebrations always involve cating and drinking, starting with Christmas cookies and ‘ending with Easter eggs By «clebrating holidays, you create tradi

stay with your children throughout their livesand give them a sense of security But keep in mind that whatever you introduce will be hard to change later ‘on, because children are very conservative,

ons that will

The First Party

childs birthday isthe most important day in their year and it must, of eourse, be celebrated, Your child won't get much out ofthe frst birthday s0 enjoy it for your coven sake, The second and third birthdays are still happily celebrated within the family Itisn't until children enter kindergarten that friends come into the picture,

Ruleof thumbs Invite the same numberof guests as your child's age Stick toa familiar group and play tried

Theory CHILDREN AND COOKING

and-true games Asa rue, the best foods are dry cakes, rmuflins and simple sand: ‘wiches I you serve cut-up fruit instead of sweetsand chilled cucumber sl instead of chips, you're sure

to have happy parents and hopefully happy ite guest Have lot of beverages on hand—running around ‘makes kids thirsty

Keep the following basic rules in mind when planning, aparty:

> Food doesnt always have tobe sweet, Pretzels and pizza

are also favorites,

> Arrange the food on a buffet, Children should be

able to cat everything with, their hands,

> Bottled water, fruit ta,and sparkling juees help avoid stomach aches, diarthea, and unnecessary frenzy

> First et the children play, then eat,and then play again,

> Let your children partic: pate in the planning They know best what will work and be fun for ther friends You don't have to provide children’s entertainment Tike in fastfood restaurants,

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10

What Can My Child Do?

Drinking

‘As of 1 year, your child can dink roma safety cup with help, ‘As of 144 years, your child can

nk roma safety cup alone ‘As of 2 years, your child can

wdfink roma cup

As of 3 years, your child can drink witha straw,

As of 4 years, your child can drink from a glass

‘As of 5 years, your child can pour ther own ink

Asof 6 years, your child can rink froma glass,

Eating

‘As of 1 year, your child can

hold a spoon but not manipulate it alone

‘As of 1'/ years, your child can ="lay eating with a spoon,

‘As of 2 years, your child can

eat with a spoon, but nt without piling

‘As of 3 years, your chil

eat safely with a spoon or fork and a food pusher

can

‘cut soft foods and spread butter on bread ‘As of 5 years, your child can

cutharder foods (e., bread, mea

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Playing

As of 1 year, your child can play with pots, ids, spoons, et ‘As of 11/4 years, your child can

put things in cabinets, and take them out

AAs of 2 years, your child can “play cooking.”

«suggest food, smell taste, and try to cook with you

As of 4 years, your child can 00k for dolls ona dol’ stove ‘As of 5 years, your child can

play cooking and baking with friends and Setthe table

‘As of 6 years, your child can 00k “eal food” and pay restaurant

Theory WHAT CAN MY CHILD 007

Asof 1 year, your child can not realy help

‘As of 11/4 yeats, your child can _-gt small things foryou and ty to help ‘As of 2 years, your child can.,

-sort food, sir yogurts and pick rit, Vegetables, and herbs inthe garden ‘As of 3 years, your child can

tins fut, vegetables and lettuce, and Stirbatter

[As of 4 years, your child can

-arrange lunchmeat and cheese ona plate, Stand at the stove and help cook, peel and cut upingredients, and sti sauces

‘As of 5 years, your child can Set and clear the table, help bake a cake, ‘and beat eggs

‘As of 6 years, your child can -fry eggs ina pan shop for smallitems, ‘weigh and measure ingredients, and cook small dishes by themselves

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12

What Do | Do If My Child

lon't Eat Vegetables?

Its worth exposing children to vegetables, primarily because vegetables ae incred- ie sources of nutrients that ae essential for healthy growth Often children would rather eat vegetables uch as

carrots, kohrabi, cucumbers, bell peppers and tomatoes raw assnacks.Serve them witha dip They're also more acceptable to children puréed

in sauces or soups Make ‘vegetable juice in a juicer and mìx with fruit juice Don't give up—vegetables strengthen the immune system and prevent obesity! Here again, the example of the parents isextremely important

tà: SP auenaenoee sp tp vi tưng non Won't Give up the Bottle?

Don't et your child reach for the bottle any time they want asa replacement fora pacifier, Some time during ther second year the cup will tart to replace the bottle moreand, ‘more, although it may be difficult at the beginning Start by keeping your child’ bottle out of sight during the

dy and consistently offer them drinks in cups In the ‘evening and possibly in the morning, you can still allow them thei bottle, but you ‘must retire it completely at the end of ther second year, and take away the pacifier at three You might take

advantage ofa vacation to initiate abottle-free time ret your child say a formal goodbye to the bottle and inaugurate “favorite cup” Some children give up the bottle on their own, while others need a push Do this very consciously The longer you wait, the harder and ‘more painful it will be for your child,

Always Wants Sweets? Sugar damages teeth and displaces valuable foods in the menu, [tisconsumed

‘unconsciously in sweetened drinks and is combined with allot of fat in chocoateyete.A sensible plan is to limit sugar consumption to no more than 10 percent of daily calories Aslongas your child isathome and doesnt have ‘older siblings, you can avoid the temptation of sweets Just

don't buy any But eventually the sweet environment will pall them int The important thing isto prevent the

«stabishment of sweet habit Don't console your ehild with ‘sweets, not even when they're upset Asa snack, offer your child fruit yogurt and cut-up fruit Once ina while, prepare a sweet main dish (se pages 48-85) ora dessert Establish atreasure chest” where your child can accumulate candy and let them choose one treat aday aftera mea

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«Plays with His or Her Food? Playing means earning But

naturally there are limits, depending on age Onceina while, serve finger food and let your child help you cook so they can satisfy their desire toplay and experience food with ll theirsenses child eats with youat the If your

table and touches it with their hands, slurps and slobbers inthe bowl, intervene but don't spoil your childs enjoyment of eating by laying

down too many restrictions Letthem stirthe pot, mash the potatoes on

and spread thei Iemight he a litle hard on your nerves in the beginning, bút youll be rewarded later onby greaterindependence, both for you and your child However, when an obviously ful chill keeps playing with their food to the point of making it ineibe its time to

puta stop tot This is when you have to make it absolutely clear ta your child that th bbchavioris raining the appetite of theothersat the table

WHAT DO1 DO IF MY CHILD

sul Always Hungry Between Meals? Your child wont starve i they goacouple hours without

eating! A second, mid- morning breakfast anda litle something inthe afternoon in addition tothe main mealsis all children need Snacking, ‘on the other hand, causes, problems, since it usually

involves unhealthy foods ike «hips, candy, and fastfood ‘Try toestablish clear bound- aries around eating Eating should be done atthe table and if possible, in company Dontallow snacks before a

meal I theyre really hungry, you can just as easly give ‘children raw vegetables or fresh fruit

Won't Try Anything New?

‘Often children under three years of age love to experiment and dont start refusing until

kindergarten, Reliable rules ‘often help I they try a

spoonful and decide they don't kei they don't have tocat it, Don't be discouraged

by their refusal Keep trying

——— TƯ Ti, b2

Avoid any power struggles, ‘especially before they turn three!

„;Never Cleans Their Plate?

“Taday, most children aren't expected to clean thei plates, Itisimportant, however, that they learn to correctly assess their own hunger Serving themselves is already ‘important for kindergarten- age children, It’s better for them to take several servings than start out by piling on

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14

For Breakfast and Dinner

Even a cold meal can fortify your child Milk drinks for morning grumps, granola and fruit for “cereal fans,” and healthy whole grain breads with low-sugar

spreads provide a delicious variety and are ready in a jiffy Dips and salads make excellent accompaniments to fresh bread

15 Fruit Tea 20 Spelt Spread

15 Vitamin C Boost 21 Raspberry Almond Paste

16 Date Chocolate Drink 21 Raisin Chocolate Cream 16 Berry Yogurt Smoothie 23 Tomato Red Pepper Dip

16 Latte Bambino 23 Guacamole

18 Fruity Yogurt Cream 23 Chive Dip

18 Chocolate Granola 24 Raw Carrot Corn Salad

18 Power Breakfast 24 Couscous Salad

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e

Quick Recipes

Fruit Tea

SERVES 2

> tsp rosehip tea (or 1 rosehip teabag) | 1 tsparied chopped apple | 1tsp raisins | 1tsp flaked coconut | 1 dash apple juice

1 | Place rosehip te, dried pple raisins, and coconut ina tea net oral

2 Bring 1% cups water toa boi and pour into a teapot Ad tea mixture {Cover and et step foe 10 minutes and then remove the ea Seton with apple

juice and serve hot

>» Variation: For homemade combine 4 cups fruit tea with the iced tea, juice of 1 lemon, sweeten to taste with litle sugar, and serveice cold

Recipes

FOR BREAKFAST AND DINNER

Vitamin C Boost

senves 2

> 2kiwis | 1 dash apple juice | 1 cup cranberry juice | Ice cubes | 1 lemon

for garnish (optional)

1| Peel kiwis, rinse under cold water, and purée with apple juice ina blender

2 Place icecobes in 2 lasses Fist pour inkiwi purée and then carefully pour on cranberry nectar to create 2 ayers, Serve with straw desired garnish wth

amon slice

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Rich in Minerals

Date Chocolate

Drink

SERVES 2 > & đtied dates

TA cups mÏÌk ` tp cocoa powder Grated chocolate for garnish

4 | Remove pits fom dates and finely chop In a saucepan, heat mill add

cocoa and dates, and bring toa boil

2 Remove pan from heat Pour milk mixture intoa blender and purée until the

date pieces have almost disappeared Pour into 2 lasses and sprinkle with arated chocolat Serve hot,

Dates are very chin minerals, They are a natural way to make

the chocolate mixture ‘creamy and sweet ‘Their favors very compatible with cocoa

Fast

Berry Yogurt

Smoothie

SERVES 2

-> ⁄4củp mixed berries fresh or frzen 2tbs sugar

Yatsp vanilla 1 củp plain yogurt ⁄.cup cold mitk © Prep time: 10 minutes

1 | Rinse and sort berries Set aside several berries for ‘garish Sprinkle berries with sugar and lt stand briefly

2 | Combine yogurt, milk and prepared berries in a blender, and purée until smooth, Pour into 2 glasses, garnish with reserved berries, and serve immediately

> Variation: Prepare yogurt drinks with other fruits ‘depending on personal preferences and the season Great served with fresh ripe bananas, apricats, mangos, or honeydew melons

Rich in Calcium

Latte Bambino

SERVES 2

> 46p nstant decaffeinated coffee 2tsp brown sugar 1⁄4 cups mik

1 | In each glass, combine 2 tsp coffee beverage granules and 1 tsp sugar and mix well Bring 2 cụp water toa boil and pour into glasses Str until mixture is dissolved

2 | Heat milk but don't

boi Beat milk with a wire ‘whisk until foamy Carefully spoon foamed milk into

cofee beverage

Cold, non-at or low-fat milk foams better than whole milk

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Rich in Calcium Fruity Yogurt Cream SERVES & > tripe banana 2tbs lemon juice

1 cup low-fat sour cream

3⁄4 cup plain yogurt

11 ripe mango 3tbs faked coconut, toasted © Prep time: 20 minutes

1| Purée banana and lemon

juice ina blender, Blend in sour creamand yogurt ‘until smooth, Refrigerate for 2hours

2 [Before serving: pest

‘mango, cut the fruit from the pit dice finely and fold into the yogurt mixture 31 Spoon yogurt cream into dishes and sprinkle with grated coconut

>» Variation: Replace mango with other fruits Instead of arated coconut, use grated chocolate or nuts

For the Pantry

Chocolate

Granola

MAKES 20-25 SERVINGS > 114 cupsunpopped popcorn (or 10-12 cups

popped corn)

71⁄4 cups multigrain fakes 1 củp chopped hazelnuts */ccup sunflower seeds *Acup raisins

3⁄4 cụp banana chips *Aacup wheat germ

*/rcup dried chopped dates 3tbs grated

‘semi-sweet chocolate for chocolate chips

2 bs cocoa powder 1 tsp cinnamon, © Prep time: 20 minutes

1| Use popped popcorn or heat large ungreased pan witha id, Addl popeorn,

cover, and heat until the corn

pops Shake the pan back and forth Let the popcorn coo

2[ Meanie, thoroughly mmixall the other ingredients inalargebovd Add popcorn atthe end and stir Tanser Jpanalato traps containers

‘Tf well sealed, it will keep for

several weeks

Nutritious Power

Breakfast

SERVES 2

> 1⁄4cúp rolled oats or wheat ‘cup plain yogurt

2tsp concentrated agave juice or honey

‘apple

2tbs walnuts, toasted 8 strawberries (or 1 orange) © Prep time: 20 minutes

1 | Grind oats or wheat

‘medium-fine in a smal food processor or cofiee grinder Mix with Ya cup water to

make a porridge, cover, and refrigerate overnight

2| The nest morning, combine porridge with yorurt and agave juice ‘or honey Rinte ad pee!

apple, and stir in,

3 | Rinse strawberries and

finely chop, or, iFusi ‘orange, peel and cut into small pieces Sprinkle granola with walnuts and garnish with fruit,

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Recipes FOR BREAKFAST AND DINNER

›

For the Pantry | Inexpensive For the Pantry | Flavorful

Vegetarian Spelt Spread

Lentil Spread MAKES ABOUT 2 CUPS SPREAD

MAKES ABOUT 11/, CUPS SPREAD > YAlb fresh mushrooms

> 1 cup tomato juice onion

3⁄4 cụp red lentils A clove garlic

‘1small yellow bell pepper 200698

salt */cup vegetable stock

Freshly paued peppst */cup cracked spelt

Bàn, 114 tạp each of dried marloram andthyme

1 Bring tomato juice to aboil Add salt

lenis and simmer over low heat for Pepper

5-10 minutes or until softened,

then pure 41| Pel onion and garlic and finely dice (Clean mushrooms and slic thinly Heat cil and brown mushrooms, onion, and

2 Finely chop bell pepper in a food sarlic Add stock, bring toa boil Add spelt

processor Sirbel pepper mixture and season to taste with salt, into lent and herbs an let stand for 10 minutes pepper, and basil Transfer spread to 2| Purée all ingredients and season to taste

8 covered container and toe inthe refrigerator Keeps for about 5 days container wit saltand pepper Transfer toa covered and store in the refrigerator

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For the Pantry | Fruity Raspberry

Almond Paste

MAKES ABOUT 2 CUP SPREAD > 1 packet unflavored gelatin (about 2 ths)

2tbs granulated sugar 1 cup fresh raspberries (may substitute frozen, thawed)

1 ths honey

3⁄4 cup slivered almonds

1 | Combine gelatin, sugar, and 1⁄4 cup

boiling water S and et stand until gelatin is dissolved, about 5 minutes

2| Rinse raspberries carefully Combine

with honey and gelatin mixture and purée ina blender atthe highest setting for 10 minutes until the mixture starts to gel

3[tnan ungreased pan, toast slivered almonds and stiinto raspberry mixture ‘Transfer raspberry paste toa jarand let cool Keeps for about 7 days sterilized jelly

Recipes FOR BREAKFAST AND DINNER

For the Pantry | Low-Fat

Raisin Chocolate

Cream

MAKES ABOUT 1 CUP SPREAD > 1cup apple juice

‘Acup raisins ‘Yacup bulgur wheat “41⁄4 cups ground hazelnuts

1 ths cocoa powder

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Non-Dairy and Egg-Free Tomato Red Pepper Di SERVES 4 > 2ripe tomatoes 2 ed bell peppers 1 small onion tbs olive oit ¥Abunch parsley 2tbs tomato paste Freshly ground pepper salt

1 pinch sugar

1 Finely chop tomatoes, bell peppers and onion Ina small pan eat tbeoiland

braise tomatoes, bell peppers, and onion for 2-3 minutes

Remove pan fom het 21 Rinse parley, shake dry, remove leaves from stems, and inely chop Combine tomato paste cooked

vegetables and parsley Season to taste with salt pepperand sugar

`X Photo top eft: Tomato Red Pepper Dip Photo top right Guacamole Photo bottom: Chive Dip

Non-Dairy and Egg-fr

Guacamole SERVES & > time 2ripe avocados

3⁄4 bunch Italian parsley salt

Freshly ground pepper © Prep time: 15 minutes

1 | Grate lime peel and squeeze juice Cut avocadoes inal, remove pits pee,

and coarsely chop Combine

2 [Rinse parsley, shake dry, and finely chop leaves ‘Combine lime pee, garlic, parsley and avocado Purée ‘or hand mash until nearly smooth Season to taste with salt and pepper

> Delicious with boiled or baked potatoes, grilled foods, oras.a bread spread

Classic

Chive dip

SERVES 4

> 2bunches parsley 2 cups sour cream or whole milk yogurt 1 clove garic, minced salt

Freshly ground pepper

2 | Combine sour cream or

yogurt and garlic, Season with salt and pepper Just before serving, fold in chives

> Delicious bread, as vegetable dip, as.a spread on ‘and on potatoes

>» Variation: Use other herbs Stiri grated carrots, diced radishes, bell peppers, tomatoes or cucumbers, oF 1 smal diced hard-boiled egg anda litle mustard, toasted nuts, or seeds

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2 Inexpensive Raw Carrot Corn Salad SERVES & > tb carrots tart apple Yscup yogurt Yocup sour cream 1 tsp mild mustar 2tbsoil

2 tbs orange juice salt

Freshly ground pepper ‘Sugar

*/ccup fresh or frozen thawed corn kernels © Prep time: 30 minutes

41] Rinse carrots, clean, and peel Rinse apple, cut ito quarters and remove core Finely grat carrots

and apple

2 combine yogurt, sour cream, mustard oland orange juice, and mix unt trvooth Seaton totste

with salt, pepper, and sugar

3 | Mix carrots and apple with dressing Add corn and refrigerate fo 30 minutes before serving Sophisticated | Mediterranean Couscous Salad senves 4 > targe lemon 5 tbs olive cil sat

1 cup, plus 2 tbs ‘uncooked couscous

11 bunch green onions ‘3 tomatoes

Yscucumber 1 bunch parsley Yscup chopped black olives

1 clove garlic, pressed 5 ozfeta cheese, crumbled © Prep time: 30 minutes

1 [Grate lemon pel and squeeze juice Combine Meu lemon juice, 15 cups

hot water, oil, lemon peel,

saland pepper Add couscous a let stand for 1Sminutes oF unt iquld

‘has been absorbed (Or, if

Purchasing couscousia

ca package, please follow

directions on package)

2 Rinse, clean, and finely chop vegetables and parsley

3| Combine couscous,

vegetables, parsley, olives, andgarlc Súcin la and season toast with salt and pepper Serve at room temperature oF cold

For the Pantry

Lemon-Mustard

Dressing SERVES 4 > 1lemon

3⁄,cúp canladÏL 1 tsp mild mustard salt

Freshly ground pepper Sugar

1 | Grate cast and aqueese juice rom lemon

2| Combine lemon juice,

zest, mustard, oil, and 6 ths

water in ascrew-top ja Seal jar well and shake unt the ingredients are well med,

3 | Season generously with sal, pepper and sugar Keeps inthe refrigerator for about 1 week

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26

Combinables

Children love orderly arrangements on their plate! Here you'll find fantastic sauces with new side dishes from polenta to bulgur They can all be combined with other things, including noodles How about a Veggie Burger or Meatloaf

‘Muffin instead of the same old hot dog?

27 Meatloaf Muffins 32 Broccoli Cheese Sauce with Bulgur

27 Veggie Burger 32 Creamed Turkey with Couscous

28 Cauliflower Curry 34 Mashed Potatoes

28 Polenta Slices 34 Oven Potatoes

31 Vegetable Sauce with Couscous 34 Bouillon Potatoes

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Recipes COMBINABLES Quick Recipes Meatloaf Muffins MAKES 12 MUFFINS

> 1 slice stale bread | 1 small onion | ‘Ldlove gartic | 1 small red bell pepper |

1⁄4 lb lean, ground beef | 1 egg | 2tbs

1 | Preheat oven to 40°F Soften bread in warm water Pel onion and garlic and finely dice Finely dice bell pepper Greasea matin pan

2| Squeeze out bread and knead together with ground meat, bell pepper eg, Sour cream, onion, and garlic I necessary, knead in bread crumbs to make mixture

firm enough to hold together Season smixture with sal, cayenne, Divide evenly into mulfin cups Bake in and paprika the oven for 15-20 minutes

Veggie Burger MAKES 12 BURGERS

> 6-7slices stale bread | 1 small red

‘bell pepper | 2 eggs | Salt | Pepper |

1 | Dicebreadand bell pepper Whisk together eggs talt,pepper nutmeg and paprika Pour overbread and et stand for 5 minutes Knead in cota and chives Ifthe mixture isto soft, ad oat flakes unt mixture is frm enough to handle, Shap into burgers and coat with auditonal ot fakes

2[ Ina nonstick pan, heat oi and fry burgers on both sides unt polden-brown,

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28 Fast | Inexpensive Cauliflower Curry SERVES 4 > 1small cauliflower onion 1 ths butter

4 cup vegetable stock 1⁄4cup milk

1 tsp mild curry powder 1 tsp sugar

2 tbs créme fraiche salt

1] Rinse cauliflower and

divide ito lorets Peel onion and finely dice Ina saucepan, heat butter and braise onion ‘until translucent

2 | Add cauliflower to the onions Pour in vegetable stock and milk tir in curry and sugar Bring toa boil,

covery and simmer for 15 ‘minutes until the cauliflower isdone

3 | Remove saucepan from heat Remove about haf the cauliflower and set aside Add créme fraiche to remaining

<aulilower and purée until smooth, Season to taste with saltand pepper

4| Slice bratwurst into 44-inch

thick pices Heat sauce and gently cook bratwurst in the sauce over low heat for 5 minutes Arrange sauce with sausage and reserved cauliflower over basmati rice

‘mixed with chopped parsley

Rich in Carotene |

Inexpensive

Polenta Slices

serves 4 > For thestices: eupmik

A tsp salt heaps

uncooked polenta

+3 ths oil for frying > For the sauce:

.5~6 oz fresh celery root

Atspolt

3 bs tomato paste 1 cantomatoes (28 02)

2 tsp dried oregano: Salt

Pepper tsp sugar Soy sauce

1] ins nonstick pen, combine

2 cups water, milk and salt, and bring to abol.Stirin polenta and simmer over low heat while stirring constantly tui it hickens Remove from heat Weta knife blade and smooth the surface ofthe polenta inthe pan, Let cool

for 30 minutes

2| Meanwhile, make the

sauce: Rinse celery root, peel, and finely grate Heat oil and brase celery r00t for 2-3minutes.Add tomato paste and brown briely Add tomatoes and oregano and

‘simmer for 10 minutes Purée then reduce for another S minutes Season to taste

with salt, pepper, sugar,

anda litle soy sauce

3 | Cut polenta into slices and remove from pan Clean the pan heat oi and fry polenta slices on both sides until golden-brown Serve with tomato sauce,

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Fast | Easy Vegetable Sauce with Couscous SERVES 4 > 2tsp butter 2tspflour onion 2carots 1 zucchini 1tspoiL

2 cups vegetable juice sat

Freshly ground pepper 2 ts chopped parsley 2 cups vegetable stock 11,/cups uncooked couscous

+25 minutes

4 [ Knead together butter and flour to forma smooth mixture and place in the fezer

2 Pel carrots and finely chop onion, aerots,

and zucchini

3 tna sucepan,heat il and braie onion, carrots and zucchini, Add vegetable juice and bringoa bol Str our- butter mixture bitby bit

into the sauce, Simmer for

“< Photo top: Vegetable Sas

another 5 minutes until it thickens Season to taste

saltand pepper and sprinkle with parsley

4| Forthe couscous, bring vegetable stock toa boil Stir in couscous nd let stand for 5 minutes Before serving, Auf with a fork

Salmon Ragout

with Risi Bisi

SERVES 4 > Forthe rice:

1 tbs butter

1/ cups basmati rice 2 cups vegetable stock 1/ cups frozen peas > Forthe fish and sauce:

2tsp butter 2tspflour

1Ub frozen salmon fillet 2 tbs lemon juice salt

11 small onion Ltspeil

11⁄4 cups vegetable stock ‘cup cream

Freshly ground pepper Sugar

‘tsp mustard 1 bunch chopped dill Hot cooked rice

1 Jina saucepan, heat butter and sauté ie rity Add stock and bring toa

Cover and reduce heat

Simmer covered for 15 minutes or until rice cooked, Stir in peas

2| Meanwhile, make the

sauce: Knead together butter and flour to form a smooth ‘mixture and place in the

freezer Rinse salmon fillet ‘under cold water, pat dry, and cut into I-inch cubes Drizzle with lemon juice and salt lightly

3 | Finely dice onion Ina

saucepan, heat ol and braise onion until translucent ‘Add stock and cream and bring toa oil Add flour butter mixture and stir into

sauce with a wire whisk Simmer sauce until itthickens,

4 | Season sauce to taste with salt, pepper, I pinch sugar, mustard,and lemon

‘Add salmon and cook gently for 34 minutes until done Just before serving, add dill Serve with rice

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32 Vegetarian Broccol Cheese Sauce with Bulgur SERVES+ > 1tspbufter 11⁄4 cups bulgur salt 1% lb broccoli,

2stices stale bread 1 tbs ot

2/cup milk

3-42 soft herb ‘ream cheese

1 Ina saucepan, heat butter and braise bulgur brie ‘Add 2 cups water and salt and bring to a boil Cover and simmer over low heat for 30 minutes

2 | Meanwhile, make the sauce: Rinse broccoli and cut florets from stem Slice stems thinly and finely chop

3 | Remove crust from

bread and cut into cubes Ina saucepan, heat oil and

braise broccoli stems until translucent, Add 2 cups ‘water stirin milk and cream cheese, and bring to a boil Purée sauce until smooth, and season to taste with salt and pepper

4] Add broccoli florets and

simmer over low heat for ‘minutes Fluff bulgur witha fork and serve with broccoli sauce,

Creamed Turkey with Couscous

SERVES 4

> Gturkey cutlets (5 02 each) salt

Freshly ground pepper 2tbsoil

{small onion

3sslices stale white bread tsp butter

PA cups chicken stock 3⁄4cụp heavy cream 1 ths chopped chives 2 cups tomato juice

1 | Rinse turkey cutlets under

cold water and pat dry Cut ino strips and season with saltand pepper

2| Ina pan, heat oil and brown turkey on both sides for 4 minutes, Remove from pan and set aside

3 |For the sauce, peel onion and finely dice Remove crust from bread and finely dice Inattall saucepan, heat butter and briefly brown onion and bread Add chicken stock and cream and bring oa boil Remove from heat and purée

Season to taste with salt and pepper

4| For the couscous, bring, tomato juice to aboil Remove from heat, stir in ‘couscous, cover, and let

stand for 5 minutes

5 [Brey heat turkey inthe sauce Sprinkle sauce with chives, Fluff couscous wth

a fork and serve with

creamed turkey

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Inexpensive | Classic Mashed Potatoes SERVES 4 > 21/ lb russet potatoes salt

11/.cups low-fat milk 2tbs butter

Freshly ground pepper Freshly grated nutmeg

1] Rinse potatoes, Place in

alittle salted water and boil in the peels for 20 minutes until tender Let cool slightly and peel

2 Heat milk and butter Put

potatoes through a ricer and add to the milk, mash in milk with a potato masher Season with salt pepper and alittle nutmeg,

> Variation: Instead of milk, ‘make purée with buttermilk, tomato uice or vegetable stock, or replace up to half the potatoes with vegetables such as

carrots, celery, of peas

‘Photo left: Mashed Potatoes Photo top: Oven Potatoes Photo bottom: Boullon Potatoes > Children's Favorite Oven Potatoes SERVES 4 > 2ts olive ol Yatsp salt 294 bthin- ‘skinned potatoes 2tsp dried rosemary, crushed © Prep time: 15 minutes © Baking time: 30-45 minutes

1 [Preheat oven to 400°F Brush oil ontoa baking sheetand sprinkle with sl 2| Thoroughly scrub Potatoes in water witha

brush Cut into quarters

Rub cut edges of potato wedges onto the greased baking sheet and

distribute evenly,

3| Sprinkle potatoes with

rosemary Bake in the oven (idle rack) for 30-45, minutes (depending on ther size) until crispy

Low-fat Bouillon Potatoes SERVES & > 7-Bozrusset potatoes carrots

3-4oz celery root 1 small leek 1 ths oit

1 | Rinse potatoes, carrots

and celery, peel,and cut into ‘sinch cubes Rinse leek, clean, and cut into rings

2| Ina saucepan, heat oil and brown vegetables Add

potatoes and 1 cup water ‘Season with a litte soy sauce, cover, and simmer for 25-30 minutes until the potatoes are done,

Trang 38

Allin One

We've taken the best of Italian, Chinese, and Grandma's Cooking: Soup and risotto, stir-fry, casseroles, and pizza and, of course, all types of delicious noodles

Everythir 37 37 38 38 40 40

Quick Tomato Soup

Chinese Noodle Soup

Barley Risotto

Bean Risotto Fried Rice

Potato Cabbage Hash Browns

42 42 45 45 46 46

is super-fast, simple, and appeals to children and adults, too!

Green Ground Beef Sauce

‘Summer Noodles

Mushroom Meat Strips

Lamb Stew with Bell Peppers Colorful Pizza

Feta with Vegetables

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Recipes ALL IN ONE

Quick Recipes

Quick Tomato Soup

senves 4

> onion | 1 clove gar | 1 ths ove ot

| 3%/ cups tomato juice | ss cup orange

juice | 1 dash balsamic vinegar | 1 tbs dried oregano | Salt | '/ cup grated

1| Peel onion and garlic and finely dice Heat olin a medium saucepan and sauté ‘onion and garlic until translucent Add tomato and orange juices and bring toa boil Add balsamic vinegar, oregano and ‘etspsalt, and simmer for 10 mimes

ir together Parmesan, rcota cheese, ‘bread crumbs, eg, and basi, Shape ‘mixture into smal balls and cook gently in the soup for 5 minutes Season to taste

Chinese Noodle Soup Serves 4

> chicken breast (about 4~5 02) |

1⁄4 bunch gteen onions | 1 tbs oil | 1 1b

mixed Asian

eggnoodles) | Soy auce | Pepper

1 | Cut chicken breast into cubes Rinse ‘onions, clean, and cut into pees Heat cil and brown chicken, Add onions and

brown briefly Then add vegetables Pour in stack and bring ta boil

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Inexpensive | Easy

Barley Risotto SERVES 4

> Lonion 1 clove gartic Yscup diced ham 1 cups pear barley ‘4 cups vegetable stock

1'/scups frozen peas salt

1 Peel onion and garlic, and

finely chop onion and mince garlic na saucepan, brown, hham over medium heat for 2 minutes

2 Add onion and garlic and sauté until transkucent Sprinkle in barley and braise briefly until the grains become translucent Add stock and bring oa boil

3 | Cover pan and simmer

over low heat, stirring frequently, adding more water as necessary After 20 minutes,

stirin peas and simmer for another S minutes, or until barley and peas are cooked 4] Rinse parsley, shake dry, and chop finely Stir parsley and creme fraiche into risotto

and season to taste with salt and pepper Mediterranean | Easy Bean Risotto SERVES 4 + 1onlon 1 clove garlic 1lb runner beans 2 tbs olive ol

13/ cups risotto rice 3'/ cups vegetable stock 11 bunch savory

‘Yatsp grated lemon peel salt

Freshly ground pepper 3⁄4 cupfreshly ‘grated Parmesan

1 [Pee onion and garlic and dice ny Rinse beans, lean, and cut on an angle

into inch pecs

2| Ina saucepan, heat oil

and brase onion and garlic: ‘Add rice and braise while

3] Add savory and lemon

peel Simmer risotto over low heat for 10 minutes, stirring frequently

4 After cooking for

10 minutes, add beans and simmer risotto for another

10-15 minutes Season totaste with saltand pepper Serve sprinkled with Parmesan

> Variation: To make Corn Risotto, replace beans with 2 ears of corn With a large knife, cut comm from the cobs and braise with rice n this case, leave out the lemon peel

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