Kidsville Kitchen Archives - Page 2 of 4

How to Pack Healthy School Lunches and Snacks

Busy parents know that packing healthy lunches and snacks that kids will eat and not throw out or trade day after day is a challenge. For kids with food allergies – which, according to the CDC, is one in 13 kids or about two per classroom – or who attend a peanut-free school, it gets even more difficult. Here are some tips for packing healthy and delicious allergy-friendly lunches and snacks that fuel kids’ active minds and bodies all day long. Send a Kid-Approved Snack There will be birthdays and celebrations in school where the snacks may not be allergy-friendly. Talk with your child’s teacher and make sure they understand his or her dietary restrictions. Send a snack they can eat for the teacher to keep on hand for these occasions. Or, if it’s your child’s birthday, send something delicious everyone can enjoy together. One to try: EnviroKidz Granola Bars and Crispy Rice Bars, the first organic, gluten-free, peanut-free bars for kids, in tasty Chocolate Chip and Strawberry Granola Bars and Berry Blast and Chocolate Crispy Rice Bars. The strawberry and berry blast flavors are also dairy-free, and 1 percent of sales from all four flavors go to help endangered species. Make It Positive Instead of focusing on the things your child can’t eat, focus on all of the delicious foods they can enjoy. You can look online for ideas and talk about them with your child, involving them in the process to come up with a list of things they love. Try gluten-free waffles instead of bread for sandwiches, nut-free butters like sunflower seed butter, smoothies or soups in a thermos, or fruit with dairy-free yogurt for dipping. Make sure to stock the fridge and pantry with these items so you can easily pack lunches without stress. You can even post the list on the refrigerator and let them choose what they want. Go for the Gold Standard: Organic If your little one has allergies, it’s important to think about lunches in a holistic way,not just avoiding certain foods. “When packing allergy-friendly foods, considering the quality of all the ingredients, not just the ones it’s ‘free of,’ is really important,” said Ashley Koff, registered dietitian. “The easiest choice: organic ingredients, which means non-GMO, because they give you what the body recognizes easily and avoids ingredients that can detract from better nutrition and better health.” Make It Fun Just because you are avoiding certain foods doesn’t mean that lunch or snack time can’t be delicious and fun. Pack foods in a variety of colors and shapes, including rolls and stacks. Use cookie cutters to make fun shapes and create pops, kebabs or other easy recipes that use kid- and allergy-friendly foods and make eating a blast. Additionally, a simple, sweet note or picture drawn on a napkin can be a nice lunchtime surprise. Packing lunches and snacks for kids with allergies can be a challenge, but with some planning you can find delicious, nutritious foods your child will love. Find more allergy-friendly recipes and lunch and snack tips at envirokidz.com. Fruit and Granola Bar Kebabs Serves: 8-10 4- 5 varieties of colorful fruits Star or heart-shaped cookie cutter (optional) 1 box peanut-free EnviroKidz Granola Bars kebab skewers Wash and slice fruit into bite-size chunks large enough to withstand a skewer. Use cookie cutter for fruit shape at top of kebab. Once fruit is ready, cut up granola bars, about 3 squares each, and begin layering kebabs. Serve immediately.

Kidsville Kitchen

Why Kids Need Protein and How Milk Can Help

Good nutrition is essential for their child’s health, since developing and maintaining healthy habits as a kid can lead to lifelong benefits. It’s important for kids to get protein at every meal, especially breakfast. Getting enough protein in the morning can help kids feel fuller, longer, so they can start the day off right. Beyond helping the body build and repair lean muscle, protein also impacts many different functions in growing bodies. For example, protein works together with key bone-building nutrients like calcium and vitamin D to help build healthy bones. Each 8-ounce serving of milk provides 8 grams of high-quality, natural protein. Milk is a complete protein, which means that every glass contains a full mix of the essential amino acids our bodies need. You can feel good serving milk to your family since it’s one of the original farm-to-table foods and a wholesome, naturally nutrient-rich choice. Almost all U.S. households have dairy milk in their refrigerators and kids are some of the biggest fans. According to a survey, nine out of 10 kids age 8-12 said they love to drink milk for reasons such as because it’s good for them, it will help them grow and they love the taste. With nine essential nutrients in each 8-ounce glass, milk is a delicious and simple way to give kids a natural source of high-quality protein plus other nutrients they need. Try pairing this kid-friendly recipe for breakfast sushi with a glass of milk for a fun way to start their day with milk and protein. For more kidfriendly, nutritious recipe ideas, visit milklife.com. Breakfast Sushi – Servings: 1 2 tablespoons smooth peanut butter 1 banana 1/4 cup crisp rice cereal Spread peanut butter over the outside of the banana and then roll in cereal until coated. Cut into thick slices and serve with a glass of milk. Nutritional information per serving: 390 calories; 15 g fat; 3 g saturated fat; 5 mg cholesterol; 16 g protein; 51 g carbohydrates; 5 g fiber; 290 mg sodium; 305 mg calcium (30% of daily value). Nutrition figures based on including an 8-ounce glass of fat free milk. Why Kids Need Protein and How Milk Can Help In

Kidsville Kitchen

Homemade Sorbet

Dessert and summer are a match made in heaven. Sweltering summer afternoons might not be comfortable, but any discomfort can be quickly washed away with a refreshing dessert, such as the following recipe for Kiwi Fruit Sorbet from Lou Seibert Pappas Ice Creams & Sorbets (Chronicle Books). Kiwi Fruit Sorbet Makes about 1 quart 2 teaspoons grated lime or lemon zest 3/4 cup sugar, divided 3/4 cup water 2 pounds kiwi fruit (about 8 kiwi fruit), peeled and quartered 6 tablespoons freshly squeezed lime or lemon juice 2 limes, quartered In a small bowl, mash the zest with 1 teaspoon of the sugar to release the oils. Combine the remaining sugar and water in a small saucepan and bring to a boil, stirring to dissolve the sugar. Cook until the syrup is clear. Remove from the heat and let cool to room temperature. In a food processor or blender, puree the kiwi fruit with the juice, syrup and sugared zest. 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. Or, to freeze without an ice cream maker, pour the mixture into a 9-inch nonreactive square pan. Cover with aluminum foil or plastic wrap and freeze just until solid, 2 to 3 hours. Scrape out into an electric mixer or food processor and process brie y until light and uffy. Serve at once or transfer to a container, cover and freeze until rm, about 2 hours. At serving time, garnish with a lime wedge to squeeze over each serving.

Kidsville Kitchen

Make weeknight meals healthy and simple

Households in which both parents work and kids have school and extracurricular commitments can get a little hectic, particularly on weeknights. Parents who want to prepare nutritious dinners may feel it’s impossible to do so without making elaborate, time-consuming recipes. But there are ways for busy, time-strapped parents to make sure weeknight dinners are both healthy and simple. • Stock a healthy pantry. When grocery shopping, purchase some healthy nonperishable foods that you can rely on in a pinch. Instead of stocking the freezer with unhealthy yet easily prepared frozen foods that are often loaded with saturated fat, stock your pantry with whole grain pastas. Whole grain pastas are lower in calories and higher in fiber and contain more nutrients than refined white pastas. And once water is boiled, whole grain pastas can be prepared in roughly 10 minutes. • Rely on a slow cooker. One of the simplest ways to prepare healthy meals that won’t take much time to prepare each night is to use a slow cooker. Set dinner in the slow cooker in the morning before leaving for work, and by the time you arrive home each night you will have a fully prepared, healthy meal ready to be served. • Make meal prep a family affair. Families who share the responsibility of making dinner on weeknights may find it easier to prepare healthy meals. Younger children may not be able to join in the preparation of too many dishes, but middle school and high school students can help out by chopping vegetables while their parents work on other parts of the meal. Preparing meals can take as much time, if not more, than cooking meals, so making meal prep a family affair can save a substantial amount of time. • Cook meals in advance. Families who are hesitant to use slow cookers may benefit by preparing healthy meals over the weekend and then refrigerating or freezing them so they can be cooked on weeknights. If you plan to freeze meals prepared in advance, remember to remove them from the freezer the night before and place them in the refrigerator so they are thawed out when you arrive home from work to place them in the oven. • Choose simple recipes. Trying new recipes is one of the joys of cooking. But trying new recipes on weeknights can be time-consuming because cooks have yet to grow accustomed to each step in the recipe. When looking for new weeknight recipes, look for meals that can be prepared in five steps or less, leaving the more complicated recipes for weekend meals.

Kids

Tips for Perfectly Good Vegetables

One of the highlights of the summer season is the incredible bounty of fresh produce, and grilling these vegetables gives them a smoky, delicious dimension. Chef BBQ Naz, a grilling expert from Broil King, shares some simple tips for flavor perfection. •When preparing vegetables, slice them to expose as much of the vegetable to the grill surface as you can. •Coat vegetables with olive oil before placing them on the grill. This will help prevent them from sticking to the grill. •Use the right tool for the job. Accessories like grill toppers and skewers are perfect for keeping smaller foods like cherry tomatoes and onions from rolling around or falling through the grate. •Don’t leave vegetables unattended. Vegetables are delicate and can easily overcook if not monitored. •Grill extras. Leftover grilled vegetables are great in soups, salads, sandwiches and on pizzas and pasta. When grilling vegetables, consider this popular recipe. Grilled Zucchini Rolls Ingredients: 3 medium zucchinis, sliced 1/4-inch thick, lengthwise 1 tablespoon olive oil 4 ounces chevre (soft goat cheese), at room temperature Pinch of freshly ground black pepper and a Pinch of kosher salt 2 tablespoons sun-dried tomatoes, oil-packed and minced 1 teaspoon oil from the sun-dried tomatoes 1 teaspoon fresh thyme, minced 2 tablespoons Parmesan cheese, freshly grated Directions: Preheat the grill on medium. Brush both sides of sliced zucchini with olive oil and sprinkle with salt. Place on the grill and cook for 4 minutes per side. When cooked, set on a wire rack to cool. In a small bowl, combine the chevre, salt, pepper, sun-dried tomatoes, oil and thyme. Using a small spatula, spread the cheese mixture thinly over one side of the zucchini. Lightly roll the zucchini, and place seam side down on a small, parchment-lined baking sheet. Sprinkle with Parmesan cheese. Place baking sheet on top rack of the grill for 15 minutes. Remove to a platter and serve. Additional recipes and a complete vegetable grilling guide can be found at www.broilkingbbq.com.

Kidsville Kitchen

Power UP with a Protein-Packed Breadfast!

You may recognize the importance of protein as part of a healthy eating plan, but if you’re like most people, you may not realize that the time of day you consume your protein matters. According to the Institute of Medicine, 10 to 35 percent of total daily calories should come from protein. For a 2,000 calorie diet, this translates to about 50 to 175 grams per day. However, most Americans tend to eat most of their protein in the evening, leaving them without the appropriate fuel to feel energized in the morning. Distributing your protein throughout the day, starting with a power punch at breakfast, will energize your mornings, and you’ll feel fuller longer and be able to focus on tackling the day ahead. In addition to energy and focus, getting 25 to 30 grams of protein at each meal can help support bone health, maintain a healthy weight and build lean muscle. To jumpstart your morning with protein, pair a glass of milk with your favorite breakfast foods — like eggs — or mix milk into your favorite smoothie or overnight oats combination. Whether in a glass, cup or bowl, or mixed into a simple recipe, milk is an ideal way to get high-quality protein, along with eight other nutrients you need, like Calcium, vitamin D and potassium. For additional recipes and to learn more about the power of dairy protein, visit MidwestDairy.com. Power Up Muffin Cups Servings: 12 nonstick cooking spray 8 large eggs 1 3/4 cups plain 2 percent Greek yogurt 1 teaspoon onion powder 1 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 1/4 cups shredded mozzarella cheese, divided 1 1/4 cups shredded cheddar cheese 1 1/2 cups frozen chopped broccoli, thawed 1 1/2 cups cubed whole-grain bread Heat oven to 375 F. Coat standard 12-cup nonstick muffin tin with nonstick cooking spray. In large bowl, beat eggs and yogurt until thoroughly combined. Whisk in onion powder, garlic powder, salt and pepper. Stir in 3/4 cup mozzarella cheese, all cheddar cheese, broccoli and bread; mix thoroughly. Let stand for 10 minutes. Stir thoroughly, then divide mixture evenly among prepared muffin cups. (Cups will be about two-thirds full.) Top evenly with remaining mozzarella cheese. Bake for 20 to 25 minutes, or until the tops are golden brown. Let stand for 5 minutes before serving.

Kidsville Kitchen

Winning Back Weeknight Cooking

Moms pride themselves on serving their families wholesome, homemade meals. But here’s the reality: 60 percent of moms think that coming up with dinner ideas is more difficult than getting their children to go to bed on time. Moreover, 61 percent of moms frequently order takeout or go out to eat because they don’t have the ingredients on-hand to make dinner. It’s time for a new strategy. When it comes to mealtime, a well-stocked pantry can be the difference between culinary success and a dinner failure. With a pantry full of canned foods, a delicious and nutritious homemade meal is just minutes away. It’s no secret that canned foods are convenient, but did you know that cans are also one of the best ways to get food from the farm to your family’s table? Canned fruits and vegetables are picked and packed when they’re at their peak of ripeness and nutrition, sealing in their freshness and flavor. Just like home canning, the canning process locks in food’s natural goodness so it’s at arm’s reach whenever you’re ready to get cooking. A pantry stocked with canned ingredients is also a source of recipe inspiration. Staples such as canned chicken, corn, green chilies, olives, beans and tomatoes atop lettuce combine to create a wholesome Chicken Burrito Salad the whole family will enjoy. For more information, recipe inspiration and the benefits of canned foods, visit CansGetYouCooking.com. Chicken Burrito Salad Prep time: 15 minutes – Serves: 6 Salad: 1 small head romaine lettuce, torn into small pieces 1 cup cooked brown rice 1 can (15 ounces) black beans, drained and rinsed 1 can (14 ounces) diced tomatoes 1 can (10 ounces) chicken breast chunks, drained and flaked 1 can (10 ounces) corn kernels, drained 1 can (4.25 ounces) diced green chilies, drained 1 can (2.2 ounces) sliced ripe black olives, drained Dressing: 2 tablespoons fresh-squeezed lime juice 1 tablespoon fresh chopped cilantro 3 tablespoons extra-virgin olive oil salt and ground black pepper, to taste Salad: In large platter or individual bowls, place lettuce leaves. Top with brown rice, black beans, diced tomatoes, chicken, corn, green chilies and black olives. Dressing: In small bowl, combine lime juice and cilantro; whisk in olive oil. Add salt and pepper, to taste. Drizzle dressing over salad.

Kidsville Kitchen

Get Schooled: Creative Lunch Ideas

Bento-box style lunches reign on campus. Bento boxes provide not only the space for healthy and nutritious food choices but also creativity. Isn’t it time for lunch to be more fun? Studies indicate healthy eating can influence the cognitive ability and intelligence levels of students, and balanced midday meals of fruits, proteins, carbohydrates and healthy fats are best. For a well-rounded lunch, parents can fill bento boxes with fresh pasta alongside sliced carrots and grapes, taco fixings with an apple or a fun and creative meal-on-a-stick to keep school-aged children satisfied throughout the day. Preparing healthy, filling lunches shouldn’t be difficult, and with bento-box style meals your kids will never be bored. With a little preparation and recipe inspiration, crafting lunches will be a breeze. For additional recipes and information, visit LilSnappers.com and look for them at your local grocery store. Apple-Tuna Treasure Chest Servings: 2 2 Stemilt Lil Snappers Kid Size Apples 1 can (6-ounces) white albacore tuna, packed in water, drained 2 tablespoons mayonnaise 1/2 teaspoon honey mustard 1/2 carrot, finely diced salt and pepper, to taste Slice off top one-third of each apple; set aside. Using small teaspoon or grapefruit spoon, core-out center of each apple base (working outward from centermost part of fruit), leaving 1/4-inch outer edge; set aside. In small bowl, mix tuna, mayonnaise, mustard and carrot. Season to taste. Spoon 1/4 cup of tuna salad into each apple, top with top one-third of apples, tilted slightly to resemble a chest being opened. Use playful, pirate-themed cupcake holders and flagged toothpicks to make for fun presentation and easy clean-up. Source: Lil Snappers

Kidsville Kitchen

Tasty Meals in Minutes Quick-fix dinners for the family

Busy weeknights can make for hectic meals, but these simple recipes prove you don’t have to trim out flavor or precious moments spent with family when you’re cutting minutes off your dinner prep time. The secret to making quick meals your family will love is quality ingredients. Tasty meals are easy when you incorporate the wholesome flavor of all-natural ingredients you feel good about serving your family, such as Hunt’s tomatoes. Hunt’s peels its diced, whole and stewed tomatoes using steam from simple hot water, so no chemical byproducts get put back into the earth. Rely on these additional tips to help save time with your weeknight dinner prep: * When you’re exploring new time-saving recipes, consider both prep time and total cook time. Many dishes can be assembled in minutes, leaving you time to help tackle chores and homework before sitting down to dinner. * Enlist backup when the prep time is a little longer. For example, an extra set of hands from a little helper can shave minutes off the assembly of these mini meatloaves, while getting a youngster excited about digging into a veggie-centric dinner. * Make what you can ahead of time and slip it in the refrigerator, so all you have to do is slide them in the oven at dinner time. Quick Mini Meatloaves Prep time: 10 minutes Total time: 40 minutes Servings: 6 Pam Original No-Stick Cooking Spray 1 can (8 ounces) Hunt’s Tomato Sauce 3 tablespoons firmly packed brown sugar 1 tablespoon spicy brown mustard 1 pound ground chuck beef (80 percent lean) 1 can (14.5 ounces) Hunt’s Petite Diced Tomatoes, drained 1/3 cup finely chopped yellow onion 3/4 cup Italian-style bread crumbs 1 egg, beaten 1/8 teaspoon salt 1/8 teaspoon ground black pepper -Heat oven to 400 F. Lightly spray 6 medium muffin cups with cooking spray; set aside. -In small bowl, combine tomato sauce, brown sugar and mustard; set aside. -In large bowl, combine remaining ingredients. Add 1/4 cup reserved sauce mixture to meat mixture and incorporate. Divide meat mixture evenly and place into prepared muffin cups. Place muffin pan on baking sheet. -Bake 25 minutes or until no longer pink in centers (165 F). Top each mini loaf with 2 tablespoons sauce; bake 5 minutes more or until sauce is set. Serve with remaining sauce.

Kids

Quick & Easy Breakfasts

Everyone knows breakfast is the most important meal of the day, but the chaos of trying to get the whole family ready in the morning can sometimes make it fall by the wayside. That’s why it’s important to have quick, easy and nutritious breakfast ideas and recipes on hand, especially ones even picky eaters will enjoy. Eating a breakfast with enough protein can help start the day off right with energy and focus. Many experts now recommend getting 25-30 grams at every meal, including breakfast. However, a typical breakfast only contains an average of 13 grams of protein. One easy way to increase the protein content of your morning meal is to add an 8-ounce glass of milk. Every 8-ounce glass of milk – whether organic, flavored or white – provides nine essential nutrients, including eight grams of high-quality protein to help start the day on the right foot. So, power up with protein in the morning with recipes like this herbed cream cheese and egg sandwich. When paired with a glass of milk, it provides 27 grams of protein – a perfect start to those busy days. For even more easy breakfasts powered with protein, visit milklife.com. Herbed Cream Cheese and Egg Sandwich Recipe courtesy of Kath Eats Real Food Blog 2 slices whole wheat bread 2 tablespoons light cream cheese 1/2 teaspoon herbs de Provence 1 teaspoon butter 1 egg Put two slices of bread into toaster. Allow cream cheese to soften and mix in herbs. Heat skillet to medium and add butter. When butter melts, crack in egg and cook for 3-4 minutes, flip and cook for 1-2 minutes more, until yolk is cooked through. Spread herby cream cheese on toast and top with egg. Serve with 8-ounce glass of milk. Nutrition information: 510 calories; 14 g fat; 7 g saturated fat; 215 mg cholesterol; 27 g protein; 64 g carbohydrates; 8 g fiber; 900 mg sodium; 370 mg calcium (35% of daily value). Nutrition figures based on using fat free milk and Great Harvest Honey Wheat bread, and include an 8-ounce glass of milk.

Category - Kidsville Kitchen

How to Pack Healthy School Lunches and Snacks

Why Kids Need Protein and How Milk Can Help

Homemade Sorbet

Make weeknight meals healthy and simple

Tips for Perfectly Good Vegetables

Power UP with a Protein-Packed Breadfast!

Winning Back Weeknight Cooking

Get Schooled: Creative Lunch Ideas

Tasty Meals in Minutes Quick-fix dinners for the family

Quick & Easy Breakfasts

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