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Kidsville Kitchen

Holiday Appetizers

While the main course is in the oven and guests mingle in anticipation this holiday season, tide them over with simple appetizers the whole crowd will enjoy. These skewers have something for everyone, with bits of pasta, cubed cheese, pepperoni and veggies! Appealing Holiday Appetizers 1 package (9 ounces) cheese-filled tortellini, cooked al dente and cooled 1/2 cup fat-free Italian dressing 1 block (8 ounces) reduced-fat Swiss cheese, cubed 2 cups baby spinach leaves 32 pieces turkey pepperoni 3 1/2 cups cherry tomatoes 16 wooden skewers, 9-10 inches each In large bowl, marinate tortellini in Italian dressing 30 minutes in refrigerator. To assemble skewers, start with two pieces tortellini, one cheese cube, two spinach leaves, one pepperoni slice (folded in fourths), one tomato and repeat. Each skewer will have total of four pieces tortellini, two cheese cubes, four spinach leaves, two pepperoni slices and two tomatoes. Repeat until skewers are complete. Refrigerate until serving. Nutritional information per serving: 81 calories; 2 g fat; 10 mg cholesterol; 191 mg sodium; 113 mg potassium; 8 g carbohydrates; 7 g protein. Find more dairy-inspired recipes perfect for holiday entertaining at midwestdairy.com.

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Kidsville Kitchen

Kidsville Kitchen – July 2020

Try Your Hand at Homemade Ice Cream! Summer is the season for ice cream. Dessert-loving foodies can try their hands at making their own creamy confections, such as the following recipe for “Blueberry Ice Cream” from Lou Seibert Pappas’ Ice Creams & Sorbets (Chronicle Books). Blueberry Ice Cream Makes about 1 quart 2 cups fresh blueberries 2 tablespoons water 2 teaspoons grated lemon zest 2⁄3 cup sugar, divided 11⁄2 cups half-and-half or milk 1 cup heavy (whipping) cream 1 tablespoon freshly squeezed lemon juice 1 teaspoon vanilla extract Rinse the berries and pick out any bad ones. Place in a small saucepan with the water and cook over low heat until tender, about 10 minutes. Let cool slightly and purée in a blender or food processor. In a small bowl, mash the zest with 1 teaspoon of the sugar to release the oils. In a small saucepan, combine the half-and-half with the remaining sugar, stirring until dissolved; let cool to room temperature. Stir in the blueberry purée, cream, sugared zest, juice and vanilla. Transfer to a container, cover and refrigerate until thoroughly chilled, about 3 hours. Freeze in an ice cream maker according to the manufacturer’s instructions. When the ice cream is almost frozen, churn about 1 minute more. Transfer to a container, cover and freeze until firm, about 2 hours.

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Kidsville Kitchen

Kidsville Kitchen – April 2020

The start of spring is the perfect time for new beginnings, including a fresh start on eating healthy. The trick is introducing smart eating habits so tasty and easy that your eating plan becomes more a way of life than a short-lived commitment. One easy way to achieve that habit is by adding watermelon to your daily diet, giving your body a low-calorie option to curb an appetite for unhealthy snacks. Set reasonable goals. A deprivation diet is destined to fail because eventually your body will rebel. Instead, aim for well-rounded meals with moderate portions. If weight loss is your ultimate goal, know that losing two pounds a week is generally considered the maximum, according to the Centers for Disease Control and Prevention. Satisfy your sweet tooth. Everyone, even the most dedicated health food fans, experience cravings from time to time. Most experts agree that it’s OK to answer your sweet tooth — in moderation of course. Before you take the plunge, think about whether there are other options that could be a good substitute. For example, instead of a sugary candy bar, consider a naturally sweet slice of watermelon for a cholesterol-free, fat-free way to satisfy cravings at only 80 calories per 2-cup serving. Watermelon contains ber and water, and packs a wealth of health bene ts, including strong levels of vitamins A, C and B6. Stay well hydrated. During the warmer spring and summer months, it’s easy to let water consumption slide because you’re focused on entertaining and outdoor activities. However, the warm air can be hard on your body, so it’s important to keep that water owing year round. Most adults should aim for eight glasses of water each day, but you can also boost your water intake with foods that have a high water content, such as watermelon, which is 92 percent water and contains protein and ber so you are satis ed on fewer calories while boosting your overall hydration. Island Fruit Salad Servings: 2 2 tablespoons water 2 tablespoons coconut sugar 1/2 lime (1 tablespoon), juiced teaspoons rum extract 2 kiwis, peeled and diced 1 orange, sectioned and halved 2 cups seedless watermelon, chopped 2 teaspoons flaked, sweetened coconut In small bowl, combine water and coconut sugar; microwave 20 seconds. Stir to completely dissolve sugar. Let cool. Once cool, add lime juice and rum extract. In medium bowl, add kiwi, orange and watermelon. Pour rum juice over top and thoroughly toss. Let sit 30 minutes to allow flavors to blend. Divide fruit salad into two bowls and sprinkle with coconut. Find more inspiration for health-conscious habits at watermelon.org.

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Kidsville Kitchen

Kidsville Kitchen – March 2020

IRISH STEW FOR ST. PATRICK’S DAY Though March may mark the of cial arrival of spring, the warm weather synonymous with spring typically does not arrive until April or May. St. Patrick’s Day celebrants who spend the day outdoors celebrating their Irish heritage would do well to warm up with a hearty meal once the revelry ends. Irish stew is tailor-made for such feasts, as it aligns with the theme of the day and also serves as a warm and lling meal. Slow cookers make whipping up a batch of Irish stew somewhat effortless. Simply combine the ingredients in the morning, and return at night to a completely cooked meal you can enjoy with family and friends. Any favorite stew recipe can be adapted to the slow cooker. For inspiration, try this variation. Slow Cooker Irish Stew (Serves 4-6) 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces (you also can use chuck beef roast if you prefer it to lamb) 6 large potatoes, peeled and cut into chunks 3-4 parsnips, peeled and cut into chunks 2 large carrots peeled and cut into chunks, or half a bag of prepared baby carrots 2 celery stalks, chopped 1 large yellow onion, coarsely chopped 1 can beef broth 2 tablespoons tomato paste 1 pint Irish stout beer 1/4 cup vegetable oil 1 tablespoon flour Chopped fresh herbs, such as parsley and thyme Salt and pepper to taste In a mixing bowl, coat meat with the our. Heat vegetable oil in a large skillet and cook the onion until translucent. Add the meat and brown. Place the potatoes, parsnips, carrots, and celery in the bottom of a slow cooker crock. Add the cooked meat and onions. Pour in the beef broth and beer. Add the tomato paste, fresh herbs and salt and pepper. Cover and cook on high for 4 hours or low for 8 hours. When ready to serve, sprinkle with fresh parsley and offer with crusty bread and salad.

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Parents

KIDSVILLE KITCHEN – FEBRUARY 2020

How to Reduce Sugar In Lunch Boxes At a time when even yogurt has come under scrutiny for its sugar content, it’s hard to know what constitutes a healthful lunch anymore. Any way you slice it, too much sugar can be harmful for your health. The American Heart Association (AHA) recommends no more than 16 grams of sugar daily for toddlers and a maximum of 32 grams of sugar per day for teens. Many children as young as 1-3-years old already surpass daily recommendations — typically consuming around 48 grams of sugar daily, according to an AHA study. Older kids consume even more. Pediatric health experts recommend reducing sugar in children’s diets. Some foods that you may not consider “sweet” have more sugar than you may think. A yogurt cup and a granola bar contain about 25 grams of sugar. That’s an entire day’s worth of sugar in one seemingly nutritious snack. Add a peanut butter and jelly sandwich and a juice box, and your child may have consumed more than 50 grams of sugar before afternoon snack. What’s a parent to do? You don’t need to replace your child’s favorite food. You don’t even need to say goodbye to any individual lunch item. However, you can moderate the total amount of sugar that’s being consumed on a daily basis by replacing just one sugary food with a savory one. With this goal in mind, here are some great ideas for savory swaps: Replace yogurt with hummus and carrots. Swap out a peanut butter and jelly sandwich for a cheese and mustard sandwich. Like the convenience of fruit cups? Replace them with Pearls Olives to Go! in a cup, which are gluten-free, sugar-free black ripe olives that are convenient because they have no messy liquid. Replace a juice box with water and a twist of lemon. Instead of a granola bar, add a serving of almonds or walnuts. Other savory items to try: hard boiled eggs, cubed cheese, cheese sticks, different varieties of olives, peanut butter and celery, sliced pickles and air-popped popcorn. For fun and flavor: Pack a put-together mini pizza kit: small pita, shredded cheese, a tablespoon of sauce and a Pearls Olives to Go! cup of sliced or whole black olives. For dessert, swap out cookies for some blueberries or strawberries. Sugars in whole fruit enter the bloodstream slowly, and don’t cause the same spikes in blood sugar as does junk food. Ask your children for their input, too. This is an opportunity to talk to kids about making good food choices. If the foods you’re trying aren’t working, keep experimenting. Most importantly, don’t try to change too much at once. Being a parent is hard enough without making lunchtime a battle. For more ideas, visit: Olives.com

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Kidsville Kitchen

KIDVILLE KITCHEN | MARCH 2018

Simple Vegetarian Dish Packed with Flavor Vegetarian dishes are often loaded with flavor, which might come as a surprise to those who do not adhere to vegetarian diets. In fact, many dishes that originated in India, a country known for its flavorful, spicy cuisine, are vegetarian dishes that are popular the world over among vegetarians and meat-eaters alike. For those who want to try something simple, flavorful and vegetarian, the following recipe for “Lentils with Spinach” from Monisha Bharadwaj’s “India’s Vegetarian Cooking” (Kyle Books) checks all the boxes and will no doubt surprise those who feel the most flavorful dishes are those with meat. LENTILS WITH SPINACH 3⁄4 cup yellow lentils (toor dal), washed 3 large handfuls spinach, chopped 2 tablespoons sunflower oil, divided 1 teaspoon coriander seeds 3 dried red chiles 1⁄4 cup freshly grated coconut 1 teaspoon tamarind concentrate, diluted in 1⁄4 cup water 1⁄2 teaspoon turmeric Salt, to taste 1 medium onion, sliced 1. Put the lentils and 1 1/2 cups of hot water into a saucepan and bring to a boil. Reduce the heat and simmer until the lentils are mushy, about 35 minutes. 2. In the meantime, place the spinach in a pot along with a little hot water and heat it for a couple of minutes. Add it to the lentils. 3. In a separate pan, heat half the oil and fry the coriander seeds until they turn dark, then add the chiles and coconut. Reduce the heat and stir for a couple of minutes. Remove from the heat, let it cool slightly, and then tip it into a blender along with the tamarind and a few tablespoons of water. Blend until you get a fine paste. 4. Add this to the lentils, along with the turmeric and the salt. 5. Heat the remaining oil in a small saucepan and fry the onions until golden, and then add them to the lentils. Reheat thoroughly and serve hot with rice.

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Kidsville Kitchen

Connect Kids with Food for Healthy Habits

Even when the weather is colder outside, these tips make it fun for families to learn about where their food comes from and help encourage kids to eat healthy for a lifetime. 1. Grocery shop together, or go to a farmers market. Many cities now have year-round indoor markets where you can select fruits and veggies to try. Often the farmers are there, so you can learn about produce and get ideas for how to prepare unfamiliar items at home. 2. Cook with your kids. Find fun recipes that let them explore fresh foods where they can be creative. Find age-appropriate ways to involve them, like stirring or measuring, and encourage them to get hands-on with recipes, such as this fun Flower Salad recipe from registered dietitian Ellie Krieger. 3. Explore the story of where some of their favorite foods come from. Kids learn and remember information when it comes in the form of a story. Cuties is giving families the chance to uncover those stories by encouraging them to submit questions using #AskAGrower on Facebook. Actual growers will answer with stories about how this sweet, seedless and easy-to-peel fruit is grown with care by their family of growers. A video series at cutiescitrus.com/our-story also helps bring the stories to life. Flower Salad – Recipe courtesy of Ellie Krieger Flower: 1 Cuties clementine 9-10 thinly sliced strips red bell pepper, cut into 1-inch pieces 1/2 grape tomato 1 celery stick, cut to 3 inches 2 small leaves romaine lettuce 1 English cucumber, unpeeled, seeded and cut to 1 1/2 inches then thinly slice. Dip: 2 tablespoons plain Greek yogurt 1/2 teaspoon honey 1/4 teaspoon fresh lemon juice Peel clementine and separate sections almost all the way, leaving attached at the base. Place on plate with base down. Place piece of red bell pepper between each citrus section, and half tomato in center to form a ower. Place celery and lettuce leaves underneath as stem and leaves. Arrange cucumber slices below to represent grass. In small bowl, stir together yogurt, honey and lemon juice. Serve dip in dish alongside flower, or in a mound underneath cucumber slices. Nutritional information per serving: 76 calories; 0.5 g total fat; (0.3 g saturated fat, 0.2 g poly fat); 4 g protein; 15 g carbohydrates; 2 g ber; 2 mg cholesterol; 21 mg sodium.

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Kidsville Kitchen

Connect Kids with Food for Healthy Habits

Even when the weather is colder outside, these tips make it fun for families to learn about where their food comes from and help encourage kids to eat healthy for a lifetime. 1. Grocery shop together, or go to a farmers market. Many cities now have year-round indoor markets where you can select fruits and veggies to try. Often the farmers are there, so you can learn about produce and get ideas for how to prepare unfamiliar items at home. 2. Cook with your kids. Find fun recipes that let them explore fresh foods where they can be creative. Find age-appropriate ways to involve them, like stirring or measuring, and encourage them to get hands-on with recipes, such as this fun Flower Salad recipe from registered dietitian Ellie Krieger. 3. Explore the story of where some of their favorite foods come from. Kids learn and remember information when it comes in the form of a story. Cuties is giving families the chance to uncover those stories by encouraging them to submit questions using #AskAGrower on Facebook. Actual growers will answer with stories about how this sweet, seedless and easy-to-peel fruit is grown with care by their family of growers. A video series at cutiescitrus.com/our-story also helps bring the stories to life. Flower Salad – Recipe courtesy of Ellie Krieger Flower: 1 Cuties clementine 9-10 thinly sliced strips red bell pepper, cut into 1-inch pieces 1/2 grape tomato 1 celery stick, cut to 3 inches 2 small leaves romaine lettuce 1 English cucumber, unpeeled, seeded and cut to 1 1/2 inches then thinly slice. Dip: 2 tablespoons plain Greek yogurt 1/2 teaspoon honey 1/4 teaspoon fresh lemon juice Peel clementine and separate sections almost all the way, leaving attached at the base. Place on plate with base down. Place piece of red bell pepper between each citrus section, and half tomato in center to form a ower. Place celery and lettuce leaves underneath as stem and leaves. Arrange cucumber slices below to represent grass. In small bowl, stir together yogurt, honey and lemon juice. Serve dip in dish alongside flower, or in a mound underneath cucumber slices. Nutritional information per serving: 76 calories; 0.5 g total fat; (0.3 g saturated fat, 0.2 g poly fat); 4 g protein; 15 g carbohydrates; 2 g ber; 2 mg cholesterol; 21 mg sodium.

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Kidsville Kitchen

Kidsville Kitchen – Truffles

Healthy Holiday Dessert Option A certain measure of overindulgence is anticipated during the holiday season. Rich foods and desserts are served, and parties are plentiful. However, those who plan to stick to their healthy eating plans can still enjoy tastes of the season without compromising their fitness or dietary goals. Many recipes can be made healthier with some simple substitutions, and that even includes decadent desserts. Take, for example, “Wickedly Decadent Deep Chocolate Truffles” from Low Fat for Life, (DK) by Sue Krietzman. This low-fat version of a high-fat classic will taste delicious without being too sinful. Wickedly Decadent Deep Chocolate Truffles 6 ounces semisweet chocolate 6 ounces very low-fat fromage frais 2 tablespoons confectioners’ sugar 1⁄2 teaspoon vanilla extract 1⁄2 ounces semisweet chocolate, grated 1. Break the chocolate into a bowl over a pan of simmering water. Let it melt, stirring occasionally. 2. In a separate bowl, whisk together the fromage frais and sugar. Whisk in the vanilla. 3. When the chocolate is melted and smooth, remove from the heat and allow to cool slightly. Slowly whisk the chocolate into the fromage frais mixture, using a rubber spatula to incorporate every bit of chocolate. Cover with plastic wrap and chill for an hour. 4. Line a baking sheet with waxed paper. Scatter the grated chocolate on a plate. Scoop out the chilled chocolate mixture in teaspoonfuls, roll into balls, then roll the balls in the grated chocolate and put on the prepared baking sheet. Cover with plastic wrap and refrigerate until rm. 5. Put the truffles in small paper cases. Store in an airtight container in the refrigerator until ready to use. Per truffle: Total fat: 2 g; saturated fat: 1 g; unsaturated fat: 1 g; cholesterol: 1 mg; sodium: 3 mg; calories: 52. Makes 24 truffles.

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Kids

Kidsville Kitchen

Though apples are enjoyed across the globe, many people associate apples with the United States of America. That’s in spite of the fact that the first apples were cultivated on the opposite side of the world from North America in Asia. There are more than 7,500 known cultivars of apples that produce various characteristics for flavor and appearance. Apples are often a topic of discussion in the fall, when many trees produce their largest bounties of fruit. Autumn is a good time of year to take a closer look at apples, and explore some of the most popular varieties for picking and eating. Apple origins Malus deomestica, or the common apple tree, is a descendent of apple trees that originated in Central Asia in what is now southern Kazakhstan. Apples have been grown for thousands of years in Asia and Europe. The original apple tree was the wild apple, or Malus sieversii. DNA analysis has confirmed that the wild apple is the progenitor of the cultivated apple enjoyed today. European colonists likely brought apple seeds and trees with them when they emigrated to North America, introducing that part of the world to the apple tree. Records from the Massachusetts Bay Company indicate that apples were being grown in New England as early as 1630. Americans also enjoy the popular story of Johnny Appleseed, who was believed to have distributed apple seeds and trees to settlers across the United States. While apples can be produced from seeds, nowadays many apples are propagated by grafting so that they retain the parent tree’s characteristics of flavor, hardiness and insect resistance. Apples and symbolism Apples have become the main symbols of many different stories and tales throughout history. Apples are linked to the Biblical tale of Adam and Eve and their ultimate expulsion from the Garden of Eden. However, the apple is never named in any of the religious texts as the fruit Eve picked from the tree of knowledge. Apples have appeared in fairy tales and folklore. The Brothers Grimm had the character “Snow White” fall ill after eating a poisoned apple. In Norse mythology, the goddess Iounn was the appointed keeper of golden apples that kept the Aesir young forever. Apples have also played a role in science, most notably Sir Isaac Newton’s study of gravity. While myth surrounds the story of Newton and an apple falling from a nearby tree, it’s likely that witnessing an apple fall from a tree did spark something in the famed scientist. Most popular apple varieties Many varieties of apple stand out as perennial favorites. In the United States, the Red Delicious is the country’s most popular grown apple. It was called the hawkeye when discovered in 1872. The Golden Delicious is the second most popular grown apple in America. The Delicious apples tend to have mild, but grainy flesh that can fall apart when cooked, so they’re best used for snacking. Cortland, Empire, Fuji, Gala, McIntosh, and Macoun are some of the other most popular varieties. Those interested in baking with apples can select among Granny Smith, Jonagold and McIntosh. These apples tend to be crisp and tart and hold up better in recipes. Apples have been enjoyed for thousands of years. While apples are a staple of autumn, they can be enjoyed all year long thanks to their widespread availability.

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