Blueberry Pancakes

Ingredients:

• ¾ c. flour
• 1 tbsp. sugar
• 1 tsp. baking powder
• ½ tsp. salt
• 1 tbsp. margarine
• 1 egg
• ¾ c. milk
• ½ c. blueberries, washed and drained
• extra margarine for the pan

Utensils:

• stove (you'll need help from your adult assistant)
• large bowl
• mixing spoon
• saucepan
• medium-size bowl
• whisk
• measuring cups and spoons
• spatula

Directions:

1. In a large bowl, sift together the flour, sugar, baking powder, and salt. Set the bowl aside.
2. Melt the margarine in a small saucepan.
3. Crack the egg into a medium-size bowl, then add the milk and melted margarine.
4. Whisk egg mixture until it is well mixed.
5. Add the flour mixture to the egg mixture. Whisk again until both mixtures are blended together.
6. Put extra margarine in the saucepan and heat it on the stovetop on medium heat. It is hot enough when the margarine starts to bubble.
7. Use a measuring cup or a small ladle to spoon the batter into the pan. Put some blueberries on top of each pancake.
8. Cook your pancakes on medium heat until small bubbles appear on the top.
9. Use a spatula to see when your pancakes are light brown on the bottom. When they are, flip them over with the spatula.
10. Cook for another few minutes until the pancakes are light brown on the other side.
11. Remove your pancakes and put them on plates to enjoy!

Chocolate Sweetheart Parfait

What you need:

• ½ teaspoon cocoa powder
• 1 teaspoon vanilla extract
• 2 teaspoons honey
• 1½ cups low-fat or fat free Greek yogurt
• 2 cups fresh or frozen raspberries
• ¼ cup shaved dark chocolate or chocolate chips

Equipment and supplies:

• Measuring cups and spoons
• Medium mixing bowl
• Whisk or fork
• Tall glasses, preferably clear

What to do:

1. In medium bowl, whisk together cocoa powder and vanilla.
2. Add honey and yogurt and stir until they're well combined with cocoa mixture. It will turn light brown.
3. Spoon 2 tablespoons of yogurt mixture into the bottom of four clear glasses.
4. Top with some raspberries and repeat until all of the yogurt and raspberries are used up.
5. Sprinkle each parfait with chocolate shavings.
6. Serve or refrigerate until ready to serve.

Confetti Quinoa

What you need:

• 1½ cups low-sodium vegetable stock or water
• 1 cup quinoa, thoroughly rinsed and drained
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup frozen chopped, mixed vegetables such as peas, carrots, green beans, corn

Equipment and supplies:

• Medium saucepan with a tight-fitting lid
• Measuring cups
• Measuring spoons
• Fork

What to do:

1. Add vegetable stock or water to medium saucepan.
2. With an adult's help, bring stock or water to a boil over medium-high heat.
3. Stir in quinoa, salt, and pepper.
4. Switch heat to low and cover pot with lid.
5. Cook until liquid is evaporated and quinoa is tender, about 15 minutes.
6. Remove lid and stir in veggies with a fork.
7. Place lid back on quinoa so that the heat from the quinoa cooks the vegetables.
8. Serve immediately or place into an airtight container and refrigerate for up to 5 days.

Cucumber Sandwiches

What you need:

• ¾ cup light cream cheese, slightly softened
• half a large cucumber, thinly sliced
• 8 slices of whole-wheat bread

Equipment and supplies:

• Large knife
• Cutting board
• Plastic wrap (optional)

What to do:

1. Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).
2. Place about 4 cucumber slices on 4 of the slices of bread and top with remaining bread slices.
3. Cut into quarters and serve immediately or wrap sandwiches and save for later.

Disappearing Zucchini Muffins

What you need:

• 1½ c. shredded zucchini (about 2 small)
• 2 c. whole-grain pancake or biscuit mix
• 1 tsp. cinnamon
• 1 teaspoon allspice
• 2 eggs
• ¾ c. brown sugar
• ¼ c. unsweetened applesauce
• 2 tsp. fresh lemon juice
• powdered sugar (enough to dust the muffins)

Equipment and supplies:

• oven (you'll need help from an adult assistant)
• bowls — one large, one medium
• grater — a plastic grater is safest for kids
• measuring cups and spoons
• muffin tin and paper liners

What to do:

1. Wash zucchini and remove ends.
2. Shred zucchini using largest holes on grater.
3. Wrap grated zucchini in a couple of paper towels and squeeze to remove water.
4. Measure 1½ cups of squeezed-dry zucchini.
5. Preheat oven to 375° Fahrenheit.
6. Line a 12-cup muffin tin with paper liners.
7. In a large bowl, mix whole-grain pancake mix (or biscuit mix) with spices.
8. In a separate bowl, whisk together eggs, brown sugar, applesauce, and lemon juice.
9. Fold the egg-sugar mixture and shredded zucchini into the pancake-spice mixture; do not overmix.
10. Fill each muffin cup 2/3 full with batter.
11. Bake 10-15 minutes or until golden.
12. Remove muffins from tin (with help from your adult assistant) and cool on a wire rack.
13. Sprinkle muffins with a dusting of powdered sugar.

French Toast

Ingredients:

• 1 egg
• ¼ c. milk
• dash of vanilla extract
• 1 tbsp. margarine
• 2 pieces of bread

Utensils:

• medium-size bowl
• mixing spoon
• frying pan
• stove (you'll need help from your adult assistant)
• spatula
• serving plate
• measuring cups and spoons

Directions:

1. Crack the egg into a medium-size bowl and beat well. Then mix in the milk and vanilla extract.
2. Put the margarine in a frying pan. Heat the pan on the stovetop on medium heat. It's hot enough when the margarine starts to bubble.
3. Dunk each piece of bread in the egg mixture. Make sure the bread is totally covered.
4. Cook the bread in the frying pan on low heat until the underside is light brown (about 5 minutes).
5. Use a spatula to flip the bread over, and cook again for another 5 minutes.
6. Use the spatula to transfer the French toast to a plate.

Fruit Kabobs

Ingredients:

• 1 apple
• 1 banana
• 1/3 c. red seedless grapes
• 1/3 c. green seedless grapes
• 2/3 cup pineapple chunks
• 1 cup nonfat yogurt
• ¼ c. dried coconut, shredded

Utensils:

• knife (you'll need help from your adult assistant)
• 2 wooden skewer sticks
• large plate

Directions:

1. Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
2. Spread coconut onto another large plate.
3. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
4. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
5. Repeat these steps with another skewer.

Whole Wheat Wraps for Kids Kitchen

What you need:

• 4 whole-wheat wraps (8 inches)
• 2 cups store-bought rotisserie chicken, shredded
• ½ cup shredded carrots
• 1 avocado, thinly sliced
• 1 cup baby spinach leaves
• ¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)

Equipment and supplies:

• Cutting board
• Sharp knife
• Measuring cups

What to do:

1. Place wraps side by side on a flat surface. Divide chicken into four portions (about ½ cup each). Place a portion of chicken on each wrap.
2. Top each wrap with carrots, avocado, and spinach. (Have an adult help with the chopping.)
3. Drizzle dressing evenly over each wrap.
4. Roll each wrap up tightly and cut on the diagonal.
5. Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch the next day.

Grilled Veggie Pita

What you need:

• ½ cup low-fat cream cheese or any other low-fat spreadable cheese
• 1 teaspoon chives, chopped
• 1 teaspoon parsley
• 3-4 cups leftover grilled veggies (we like carrots, eggplant, and zucchini)
• 4 whole-wheat pitas

Equipment and supplies

• Food processor
• Butter knife (for spreading)

What to do:

1. With an adult's help, place cream cheese and herbs into a food processor.
2. Pulse until herbs are evenly distributed throughout cheese.
3. Spread 1-2 tablespoons of herbed cream cheese onto the inside of each pita.
4. Stuff each pita evenly with grilled veggies.

Pita Dippers

What you need:

• 4 whole-wheat pitas
• 1 cup fat-free plain Greek yogurt
• ½ cup fresh or frozen spinach
• ¼ of cucumber, sliced
• pinch of salt
• ½ teaspoon black pepper

Equipment needed:

• Food processor or blender
• Knife
• Baking sheet

What to do:

1. Preheat oven to 400° F.
2. Have an adult help you with this step: Place yogurt, spinach, cucumber, salt, and pepper into food processor or blender. Process until smooth, about 1 minute.
3. Place dip into a bowl and refrigerate until chips are done.
4. Cut pitas into 8 wedges.
5. Arrange pita wedges on a baking sheet in a single layer.
6. Spray with cooking spray and sprinkle lightly with garlic powder.
7. Bake for 5 minutes or until light golden brown and crispy.
8. Use the pita wedges to scoop up the yogurt dip!

Pasta Soup

What you need:

• 2 teaspoons olive oil
• ½ cup diced onion
• 1½ cups water
• 16 ounces chicken broth
• ½ teaspoon ground cumin
• ¼ teaspoon cinnamon
• ¼ teaspoon black pepper
• 1 can garbanzo beans (chickpeas), drained
• 1 can diced tomatoes
• ½ cup uncooked ditalini pasta (short tube-shaped macaroni)
• 2 teaspoons chopped parsley

Equipment and supplies:

• Measuring cups and spoons
• Knife for chopping
• Large stock pot

What to do:

1. Heat olive oil in pot over medium heat. (Be sure to get an adult's help when using the stove.)
2. Add onion and sauté until lightly browned.
3. Add water and next 6 ingredients.
4. Bring to a boil, cover, and reduce heat. Simmer for 5 minutes.
5. Add pasta and cook additional 10 minutes, or until pasta is tender but not overcooked.
6. Stir in parsley.

Edible Veggie Bowl

Ingredients:

• 1 green, yellow, or red pepper, washed
• 1 bunch of celery, washed
• 1 carrot, washed and peeled
• your favorite salad dressing

Utensils:

• knife (you'll need help from your adult assistant)
• cutting board

Directions:

1. Cut the pepper in half (from side to side). Clean out the seeds and gunk from the inside. Now you have two pieces. One will be your pepper-shaped bowl.
2. Cut the other half of the pepper into skinny slices.
3. Cut the carrot into skinny sticks about 4" long.
4. Cut celery into skinny sticks so each one is about 4" long.
5. Put a little salad dressing in the bottom of your pepper bowl.
6. Put celery sticks, carrot sticks, and pepper slices into the pepper bowl.
7. Now you've got a portable veggie treat! You can pull out the veggies and eat them with a little dressing. Then when you're finished with the veggies, it's time to eat the bowl!

Oh So Delicious Oatmeal

Ingredients:

• 1 c. water
• ½ c. rolled oats
• dash of salt
• ¼ c. applesauce
• pinch of cinnamon
• 2 tsp. brown sugar

Utensils:

• cooking pot
• measuring cups and spoons
• stove (you'll need help from your adult assistant)
• mixing spoon
• serving bowl

Directions:

1. Pour the water, oats, and salt into a medium-size pot on the stovetop.
2. Heat the mixture until it boils, then turn the heat to low.
3. Using a wooden spoon, stir in the applesauce and cinnamon.
4. Cook on low heat and continue to stir the mixture for 5 minutes.
5. Pour the oatmeal into a bowl and sprinkle the brown sugar on top.
6. Allow the oatmeal to cool for a minute before digging in.

Homemade Peanut Butter

Ingredients:

• 1½ c. unsalted roasted peanuts
• 1 tbsp. peanut oil

Utensils:

• food processor (you'll need help from your adult assistant)
• bowl
• mixing spoon
• storage container
• measuring cups and spoons

Directions:
For smooth peanut butter:

1. Mix the peanuts with the peanut oil, and pour the mixture into the food processor.
2. Process the mixture until it's very smooth.
3. Store your smooth peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

For chunky peanut butter:

1. Take about ¼ cup out of your 1½ cups of peanuts and set them aside.
2. Mix the rest of the peanuts with the oil, and pour the mixture into the food processor.
3. Process the mixture until it's very smooth, then stir in the peanuts that you had set aside.
4. Process a few seconds more to create the chunks in your chunky peanut butter.
5. Store your chunky peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

Tomato Soup

Note: For this recipe, you'll need to use a knife and put the soup pot on the stove, so get help from a grownup. This soup works as a packed lunch if you use a thermos. It also can be frozen in individual containers for future use.

Prep time: 40-50 minutes
What you need:

• 1 tablespoon extra virgin olive oil
• 1 small onion, finely chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 clove garlic, chopped
• 1 (16 oz.) box of low-sodium vegetable stock
• 1 (28 oz.) can of crushed tomatoes
• 1 teaspoon salt
• 1 teaspoon black pepper
• ½ cup basil, chopped
• ¾ cup alphabet shaped pasta

Equipment and supplies

• Large Dutch oven or other heavy bottomed stock pot
• Knife
• Cutting board

What to do:

1. Place olive oil into the large pot over medium heat. (Adult help needed here!)
2. Add onion, carrots, celery, and garlic and cook until vegetables begin to soften, about 8 minutes.
3. Stir in vegetable stock and crushed tomatoes.
4. Season with salt and pepper.
5. Reduce heat to low and simmer for 25-30 minutes.
6. Stir in basil and pasta and cook until pasta is tender, about 5 additional minutes. Serve hot.

Berry Muffins

Ingredients:

• 1 c. flour
• 1 c. oatmeal
• 3 tbsp. sugar
• 1 tsp. salt
• 4 tsp. baking powder
• 1 c. blueberries, washed
• 1 egg
• 1 c. milk
• ¼ c. vegetable oil
• nonstick cooking spray

Utensils:

• oven (you'll need help from your adult assistant)
• mixing spoon
• 2 large bowls
• fork
• muffin/cupcake tin
• paper muffin/cupcake liners
• wire rack for cooling muffins
• measuring cups and spoons

Directions:

1. Preheat oven to 400° F (200° C).
2. In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
3. Mix in blueberries.
4. In another bowl, break the egg and use a fork to beat it just a little bit. Then add the milk and vegetable oil, and mix.
5. Add egg mixture to the dry ingredients in the large bowl.
6. Using a mixing spoon, mix about 25 or 30 times. Don't mix too much! Your muffin mixture should be lumpy, not smooth.
7. Line a muffin tin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about 2/3 of the way up.
8. Bake for about 20 minutes.
9. When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
10. Enjoy your berry tasty muffins!

Salad Art

Directions:

1. Use different types of lettuce as a base, and let kids pick what kind of lettuce makes up their canvas.
2. Romaine, Iceberg and Butterheads will give a good variety.
3. Have many veggie options available for kids to cut with a lettuce knife, with supervision.
4. Snacking during this part of the preparation is suggested.
5. Options can incAllow the kids to arrange their salad into art, and then paint away with their favorite dressing and eat up!.

This is great to get kids involved enough to want to eat salads. Have a good assortment of favorite raw and cooked vegetables and meat.

Oatmeal Blueberry Squares

What you need:

• 1½ cups quick oats
• ½ cup whole-wheat flour
• ½ teaspoon baking soda
• ½ teaspoon salt
• 1 teaspoon cinnamon
• ½ cup fresh or frozen blueberries
• 1 egg
• 1 cup skim milk
• 3 tablespoons apple sauce
• ¼ cup brown sugar

Equipment and supplies:

• Large mixing bowl
• 8x8-inch baking pan
• Measuring cups and spoons

What to do:

1. Preheat oven to 350° F.
2. Coat baking pan with cooking spray.
3. Place all of the ingredients into a large bowl and mix until just combined.
4. Pour into prepared pan and bake for 20 minutes or until a toothpick inserted into the center comes out clean.
5. Allow to cool for 5 minutes and cut into squares.

Chicken Salad and Greens

Note: Here's a great way to use leftover chicken from last night's dinner. No leftovers? Buy a rotisserie chicken from the grocery store. Either way, get a grownup's help with the chopping and cutting.


Prep time: 5-10 minutes

What you need:

• ½ cup plain, nonfat Greek-style yogurt
• ¼ cup low-fat mayonnaise
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 large celery stalk, finely chopped
• ¼ cup red onion, finely chopped
• 1/3 cup grapes, cut in half
• 2 cups leftover roasted chicken, chopped into ½-inch pieces
• 4 cups romaine lettuce, coarsely chopped

Equipment and supplies:

• Mixing bowl
• Knife for chopping
• Bowls for serving

What to do:

1. In a large bowl, combine yogurt, mayonnaise, salt, pepper, celery, red onion, grapes, and chicken.
2. Mix gently until everything is well coated in dressing.
3. Divide lettuce between four bowls.
4. Top each bowl with some chicken salad. Serve cold.

How much does this recipe make?

• 4 servings

Applesauce

Ingredients:

• 2 small red apples
• 2 tbsp. lemon juice
• 2 tsp. sugar
• 2 pinches of cinnamon

Utensils:

• knife (you'll need help from your adult assistant)
• blender or food processor
• measuring spoons
• serving bowls

Directions:

1. Peel the apples and cut them into small pieces. Throw out the core.
2. Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
3. Pour the mixture into two small bowls and stir in the sugar and cinnamon.
4. Enjoy your awesome applesauce!