“Kid Tested” Recipe Guide - …d2aka1pudw6wxr.cloudfront.net/fsp0707_recipes.pdf · “Kid Tested” Recipe Guide ... Slide eggs onto toast and cover with lots of ketchup. 8

The Food Sense Program

“Kid Tested” Recipe Guide

Dozens Of Easy-To-Prepare Snacks And Meals That Even Picky Eaters Can’t Resist

Dana Obleman B.A (Psych.) B.Ed. (Elem)With Tracy Lamberton B.Sc. (Biology) B.Sc. (Dietetics), R.D.

© 2007

Copyright © 2007 by Dana Obleman

LEGAL DISCLAIMER

This book contains advice and information only. Please note that this information is NOT intended to replace medical advice from your physician, pediatrician, dietitian, or other trained health care professional. It is recom-mended that you consult a physician before making changes to your child’s diet. It is further recommended that you seek the advice of a physician regarding any matters that may require medical attention or diagnosis.

3

T H E F O O D S E N S E P R O G R A M

Table of Contents

Yummy Kid Breakfasts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Tasty Lunches. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Delicious Dinnertime Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Healthy Snacks and Tasty Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

The Food Sense Program

“Kid Tested” Recipe Guide

Dozens Of Easy-To-Prepare Snacks And Meals That Even Picky Eaters Can’t Resist

Yummy, Kid-Tested Breakfasts1section

5


Peanut Butter And Jam Waffle Sandwiches

4 mini frozen waffles

Peanut butter

Jam

Banana slices

Toast waffles. Then layer waffle with peanut butter, jam, and banana.

Add another waffle on top.

6


Crispy French Toast

6 bread slices

½ cup milk

2 eggs, beaten

½ teaspoon sugar

¼ teaspoon cinnamon

1 tablespoon oil

Beat eggs. Add milk, sugar, and cinnamon and mix together. Use a fork to dip each bread

slice into the mixture one at a time. The key here is to dip it in the mixture long enough to

soak well, but not too long, so you avoid breaking it apart.

Cook bread on a hot griddle or skillet over medium heat for 2 to 3 minutes on each side.

Use a potato masher to gently press down, so your French toast is crispy and golden in the

center without burning the crust.

Serves 3.

Suggested toppings: pure maple syrup, creamed honey, and cream cheese.

7


Fried Egg Sandwich

2 eggs

2 tablespoons oil

4 slices of toast

ketchup

Toast the bread and set aside. Fry eggs. For quick and easy frying, turn eggs over “sunny side

up.” Slide eggs onto toast and cover with lots of ketchup.

8


Apple Cinnamon Oatmeal

1 cup water

½ cup apple juice

1 apple, diced

⅔ cup rolled oats

1 dash cinnamon

1 cup skim milk

Place water, juice, and apples in a medium saucepan and bring to a boil. Stir in the rolled

oats and cinnamon. Return to boil, reduce heat, and simmer until the porridge is thick.

Serve hot with milk. Serves 1-2, depending on age of the child.

9


Painted ToastSatisfy the artist in your child!

Materials

Several dishes for the “paint”

Food coloring

New paintbrushes for each color

A toaster

Ingredients

Several Tablespoons of milk in each cup

Slices of white bread

Butter or margarine

Pour the milk in each cup and add a tiny bit of food coloring to each one to create “paint”

Set out the paints and a piece or two of bread for each child. Allow them to paint as they

desire and then toast lightly. Spread with a little butter for fun toast or they can be used for

sandwiches too, alternatively.

10


Family Breakfast BurritosPortable, fun and filling choices are endless!

1 Tablespoon butter

5 flour tortillas

6 eggs, beaten

For the filling:

red pepper, finely chopped

green or yellow onion, finely chopped

diced avocado

black olives, finely diced

diced tomato

Add a little salt and pepper to your eggs, melt the butter in a sauté pan over medium heat

and scramble fry your eggs.

Divide eggs amongst the (oven-warmed) tortillas and sprinkle on your choice of other

fillings. Fold up one end, wrap and eat!

(Serves 5)

11


Eggs In A “Nest”In, rather than on! A fun twist to a traditional breakfast

1 Teaspoon of butter

1 egg

1 slice of bread

Cut a shape out of the bread using a cookie cutter of you child’s choosing. Melt the butter

over medium heat grill the bread lightly. Flip it and reduce the heat. Crack the egg into a

dish and lightly pour it into the cutout. Once the white is mostly cooked, cover the pan and

turn the heat off. If your child prefers their egg yolk more cooked, flip the bread once more.

12


Blueberry SconesA little more work, but worth the wait. Let your kids help too!

Zest of ½ of a lemon

1 Cup fresh blueberries

2 Cups flour

⅓ Cup sugar

1 Tablespoon baking powder

¼ Teaspoon ground nutmeg

¼ teaspoon salt

6 Tablespoon cold unsalted butter, cubed

½ Cup light cream or milk – plus 1 Tablespoon

1 teaspoon vanilla extract

Preheat oven to 425F. Grease a baking sheet or line with parchment paper and set aside.

Combine dry ingredients in a large bowl and add lemon zest. Cut in the butter using two

knives or a pastry blender until the mixture resembles pieces the size of peas. Add the

berries, tossing gently. Mix the vanilla extract and cream and add to dry ingredients.

Handle as little as possible, but fold in (with your hands) the wet ingredients until you form

a dough ball. Dust your counter or work surface and hands with flour and begin to knead

the dough lightly (only 3 or 4 times). You should now have an 8-inch circle. Use a pizza

cutter to divide the dough into 8 wedges and carefully transfer to the baking pan, leaving

space between. Brush the scones with the remaining cream and sprinkle with a little sugar.

Bake the scones until lightly brown (approximately 15 to 18 minutes), remove and let

cool for a few minutes. Transfer to a cooling rack and allow them to cool for 15 additional

minutes.

13


Morning Fruit SaladA nutritious fresh start

¼ Cup fresh mint

2 ¼ Cups raspberries

2 ¼ Cups blueberries

1 small honeydew melon

1 small cantaloupe melon

1 ½ to 2 teaspoons sugar

Seed and dice the melon into small pieces and mix with sugar and berries that have been

washed well. (Wash berries far in advance to allow them to dry.)

Cover and refrigerate overnight. Sprinkle with some finely chopped fresh mint and serve for

a light, refreshing breakfast or even an afternoon snack.

14


Breakfast CasserolePerfect for busy family mornings – a make ahead!

It bakes while everyone gets ready for his or her day.

4 slices of your favorite wholesome bread

½ teaspoon dried minced onion

1 teaspoon dry mustard powder

¾ Cup milk

4 eggs, lightly beaten

1 Cup cheddar cheese, grated

Optional – 8 slices cooked & crumbled bacon

Combine all ingredients except bacon and cheese. Lay the bread in the bottom of a lightly

greased 8-inch square baking dish and pour the egg mixture over the bread.

If using it, top with the crumbled bacon. Cover your casserole and refrigerate overnight.

In the morning: take it out of the fridge when your family first wakes, and bring it to room

temperature (1/2 hour) while your oven preheats to 350F.

Bake for 30 minutes, top with the cheddar cheese and return to the oven for a few more

minutes. Remove casserole and let it stand for ten minutes (give or take) to set.

Bon appetit!

15


Soldier SolutionA classic, fun, and simple breakfast for all ages – even grown-ups!

For each tummy, you’ll need:

An egg, soft boiled

1 slice of bread, toasted and buttered (or not, if you prefer)

A light dash of salt

To soft boil eggs, the easiest way is to place them in a pot of cold water ( just enough to

cover your eggs) and then bring the water to a boil.

Once boiling, watch the time carefully and remove the pot from the heat after two to three

minutes. Take the pot, eggs and all and put it in your sink under cool running water to halt

the cooking and cool them enough to eat.

Place each egg into an egg cup and tap the very top with a spoon, to “decapitate” the egg and

make room for soldiers and then spoons for what the soldiers leave behind.

Cut toast into thin strips (soldiers, I was told when I was 2) and serve alongside the egg for

dunking.

Tips: Tiny teaspoons are best to scoop out what the soldiers leave behind. To center an egg yolk, roll each egg back and forth a few times when you first drop it in the water, prior to cooking.

Tasty Lunches

2section

17


PBJ Tortilla Roll

1 whole-wheat tortilla

Tbsp. peanut butter (or almond or cashew)

1 tbsp. jam

Just spread peanut butter and jam onto the tortilla and roll it up. Cut in small pieces. Kids

will love the pretty spiral swirl!

18


Tropical Grilled Cheese

2 slices bread

Cheddar, Mozza, or Monterey Jack cheese

1 slice deli ham

I pineapple ring

Layer cheese, ham, and pineapple ring on slice of bread. Then add more cheese. Place other

slice of bread on top, butter it, and cook it butter side down on medium heat until golden.

Butter the other side and flip until cheese is melted.

19


Veggie Dogs In A Blanket:

1 package refrigerated “wiener wrap” dough

Veggie or tofu dogs

Cheese (optional)

Mustard and ketchup for dipping

Separate dough into individual pieces. Place a veggie dog in the center of each piece of

dough, and sprinkle a little cheese on top. Then roll it up, and bake as directed on package.

They’re even tasty when they’re cold, and you can put a little ketchup in a plastic container

for dipping.

20


Cold Pasta Salad

Fresh cheese-filled tortellini

Diced cucumber with peel

Small tomato, diced

Diced red pepper

Salt

Pepper

Bring water and salt to a boil. Add tortellini, and cook for amount of time stated on

package. Drain and rinse with cold water until cool.

Combine pasta with remaining ingredients, cover with plastic wrap, and chill for 30

minutes to bring out flavors. Makes 3 ½ cups.

21


Roast Beef And Cream Cheese Pita

Whole-wheat pita

Cream cheese, plain or herb

Thinly sliced roast beef

Lettuce or sprouts

Cut pita in half; spread each side with cream cheese. Add roast beef and lettuce.

22


Everyone’s Favorite QuesadillasPerfect for an addition to lunch or a light snack.

Use whatever measurements you need to make enough for your family.

Often the flavor of salsa is enjoyable to little ones, but the texture can be an issue so

consider pureeing very mild salsa and mixing with a little sour cream for a side dip!

Whole wheat tortillas

Grated cheddar or Monterey cheese

Cooked leftover chicken (shredded) or crumbled ground beef (meat is optional)

Your child’s favorite veggies, such as small pieces of green onion or green peppers

Sprinkle half the tortilla with grated cheese, veggies and some chicken or beef (if using) on

fold over. Tip: use your fingertips, moistened with water to wet the inside outer edge of the

tortilla. Press together to form a seal.

Next, place the tortilla in a pan at medium to medium-high heat and “toast each side” until

the cheese has melted and the tortilla is crispy. Remove and slice into wedges.

Cool a little and serve with salsa/sour cream mixture.

23


Stick-y SandwichesEasy for your child to assemble together with you!

Favorite cheeses, cubed

Bread slices, cubed

Deli meat, cubed (ask for ¼ inch slices at your deli counter)

Tiny tomatoes

Pickles, chopped or sliced

Lettuce, broken into small pieces

Olives

And anything else your family enjoys with sandwiches.

Set everything out and using wooden skewers (avoid ones that are too sharp) and prepare

in whatever way you desire, using a bread cube at beginning and end!

Optional: You can mix a mild mustard with a little mayo and a drop of honey, for dipping fun.

24


Butterfly Lunch SaladFor each salad

one lettuce leaf

a couple pineapple rings

cottage cheese

1 stick of celery

green olives

Slice the olives and the pineapple rings in half. Lay out the lettuce on a plate and put the

celery stick in the middle for the “body”. Place the pineapple around the celery for the

“wings” and drop a bit of the cottage cheese inside the pineapple wings. Your child can also

have some fun with making designs on the wings using the olive slices.

25


Quick And Easy Chicken Dippers

Boneless skinless chicken breast, sliced into ½ inch strips

1 egg, well beaten

1 ½ Cups cornflakes, crushed finely

Dash each of: salt, pepper, garlic powder and dry mustard powder

Preheat oven to 425F

Mix the seasonings in with the cornflakes. Dip the strips in the egg (wipe off excess) and

then roll in the cornflakes to coat.

Place on an un-greased baking pan and bake for 15 to 20 minutes until crispy.

Serve with your child’s favorite dip.

26


Alphabet SoupThe ABCs of lunch

1 teaspoon vegetable oil

1 clove garlic, chopped

½ cup chopped onion

4 Cups homemade or store bought (low sodium) chicken or vegetable broth

1 28-ounce can of crushed tomatoes

1/3 cup alphabet pasta

Sprinkling of fresh herbs to taste

1 cup chopped broccoli

1 cup sliced celery

1 cup chopped carrots

Salt and pepper to taste

2 tablespoons grated Parmesan cheese, optional

Heat the oil in a large pot over medium heat and gently cook the onion and garlic for a

couple minutes, until the onion is transparent, stirring occasionally.

Stir in the tomatoes, herbs, broth and pasta and bring to a gentle boil. Reduce and simmer

for 15 minutes.

Add remaining ingredients and salt and pepper to taste. Simmer for another 15 minutes or

until vegetables are tender.

27


Sandwich In A Sea ShellGreat for any meal

The biggest pasta shells you can find

Filler: cream cheese with diced cucumber, egg salad, tuna – choices are endless

Prepare, drain and rinse the pasta in cool water.

Let your little ones fill the shells to their liking and dig in!

Delicious Dinnertime Ideas

3section

29


Yummy Turkey Burgers Ready in 30 minutes

1 ½ pounds ground turkey

2 tbls. seasoned bread crumbs

2 tbls. finely diced onion

1 egg whites, lightly beaten

2 tbls. chopped fresh parsley

½ clove garlic, peeled and minced

⅛ teaspoon salt

⅛ teaspoon ground black pepper

In a large bowl, mix ground turkey, seasoned breadcrumbs, onion, egg whites, parsley, garlic,

salt, and pepper. Form into 6 patties.

Cook the patties in a medium skillet over medium heat, turning once, to an internal

temperature of 180 degrees F (85 degrees C). Serves 6

30


Cheesy Beef Enchiladas Ready in 45 minutes

1 pound lean ground beef

1 small onion, chopped

1 (1.5 ounce) package dry enchilada sauce mix

10 (10 inch) flour tortillas

2 cups shredded cheddar cheese

1 (2.25 ounce) can sliced black olives, drained

Preheat oven to 350 degrees F (175 degrees C). In a medium skillet over medium high heat,

cook the ground beef and onion until beef is evenly browned and onion is tender.

Prepare the enchilada sauce according to package directions. Pour ¼ cup of the sauce into

the bottom of a 9x13 inch-baking dish.

On each flour tortilla, place an equal portion of the ground beef mixture and about one

ounce of cheddar cheese, reserving at least ½ cup of cheese. Then tightly roll the tortillas

and place seam side down in the baking dish.

Pour the remaining sauce over the top of the enchiladas, and sprinkle with the remaining

cheese and olives.

Bake in a preheated oven for 20 minutes or until the sauce is bubbly and cheese is

thoroughly melted. Serves 5-7

31


Hawaiian Chicken Ready in 30 minutes

4 (4 ounce) boneless, skinless chicken breast halves

1 tablespoon all-purpose flour

1 tablespoon vegetable oil

2 (8 ounce) cans pineapple chunks

1 teaspoon cornstarch

1 tablespoon honey

1 tablespoon reduced sodium teriyaki sauce

1/8 teaspoon pepper

Hot cooked rice

Flatten the chicken to ¼inch thickness. Place flour in a large resealable plastic bag; add

chicken and shake to coat. In a skillet over medium heat, brown chicken in oil for 3-5

minutes on each side or until juices run clear. Remove and keep warm. Drain pineapple,

reserving ¼cup juice. (Discarding remaining juice or save for another use.) In a small bowl,

combine cornstarch and reserved juice until smooth. Add to skillet. Stir in honey, teriyaki

sauce, and pepper. Boil for 30 seconds or until thickened. Add pineapple and chicken; heat

through. Serve over rice. Serves 4

32


Tortellini Bake Ready in 30 minutes

1 (9 ounce) package cheese tortellini

1 (24 ounce) jar marinara sauce

1 (16 ounce) jar Alfredo sauce

1 (10 ounce) box frozen chopped spinach, thawed and squeezed dry

1 tablespoon dried Italian seasoning

1 (8 ounce) package shredded mozzarella cheese

½ cup freshly grated Parmesan cheese

1 teaspoon dried Italian seasoning

Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package

directions. Drain. Adjust oven rack to the highest position and turn oven on to broil.

Generously butter or grease an 8x8 inch-baking dish.

Bring marinara and Alfredo sauces along with spinach and 1 tablespoon of Italian

seasoning to a simmer over medium-high heat. Reduce heat to medium-low, and simmer

for 10 minutes. Stir cooked tortellini into sauce, and then pour into prepared baking dish.

Sprinkle with mozzarella cheese, Parmesan cheese, and remaining 1 teaspoon Italian

seasoning.

Broil for a minute or two until cheese has melted and turned golden brown.

Serves 6

33


Everyone’s Favorite QuesadillasPerfect for an addition to lunch or a light snack. Use whatever measurements you need to

make enough for your family.

Often the flavor of salsa is enjoyable to little ones, but the texture can be an issue so

consider pureeing very mild salsa and mixing with a little sour cream for a side dip!

Whole wheat tortillas

Grated cheddar or Monterey cheese

Cooked leftover chicken (shredded) or crumbled ground beef (meat is optional)

Your child’s favorite veggies, such as small pieces of green onion or green peppers

Sprinkle half the tortilla with grated cheese, veggies and some chicken or beef (if using) on

fold over. Tip: use your fingertips, moistened with water to wet the inside outer edge of the

tortilla. Press together to form a seal.

Next, place the tortilla in a pan at medium to medium-high heat and “toast each side” until

the cheese has melted and the tortilla is crispy. Remove and slice into wedges.

Cool a little and serve with salsa/sour cream mixture.

34


Macaroni And “Trees”A twist on a familiar favorite

½ bag of macaroni pasta

2 C cheddar cheese, grated

2 Cups milk

3 Tablespoons butter

4 Cups chopped broccoli

2 Tablespoons flour

Steam and set aside broccoli. Bring a large pot of salted water to boil for the pasta. Add the

pasta and cook. Meanwhile, ready a saucepan to make a roux – melt the butter and whisk in

the flour for a minute or two (cooking the roux removes the “doughy taste”). Next, add the

milk bit by bit, whisking gently to remove lumps. Lower the heat and simmer the sauce for

a few minutes to thicken it, continuing to whisk. Mix in some salt and pepper to taste, and

add cheese, stirring to melt. Remove from heat.

Drain pasta and gently combine in a deep baking dish with sauce and broccoli.

Set under a broiler to make a “crusty top” or bake in a 350F oven to set all ingredients, until

bubbly.

Optional: Use a tiny bit of cayenne pepper rather than black, but not enough to be too

spicy!

35


Secret Pasta Sauce They’ll never know. Use up the broccoli that’s hiding in the crisper.

1 bunch broccoli, chopped

salt and pepper to taste

parmesan cheese

Place broccoli in a large sauce pan and add enough water to cover.

Simmer over low heat until the broccoli has softened so much it has basically disintegrated.

On very low heat, continue to reduce to sauce consistency.

Often does not need blending but you can do that if you’d like it more smooth.

Add salt and pepper to taste and a bit of cheese and voila! The healthiest sauce you can

imagine. Tons of variations too!

Ideas: You can add some milk near the end to make it creamier. Use chicken broth in place of the water for a more complex taste. Cook down some leftover asparagus or cauliflower with the broccoli for a twist.

36


Mini Meatball Hot DogsHave napkins handy!

1 lb lean ground beef

½ Cup seasoned bread crumbs

1 egg, beaten

hot dog or hoagie buns

tomato sauce (home made or store bought)

grated cheddar or mozzarella cheese

In a large bowl, combine the beef, bread crumbs and egg. Season with a little salt and

pepper and form into mini meatballs.

In a large saucepan, bring the sauce to a gentle simmer and add the meatballs. (You can also

use frozen, cooked meatballs – simple bake them, freeze on a flat surface, place in a freezer

bag and use when needed!)

Simmer 20 minutes or until cooked through. Now simply fill buns and cover with cheese!

A messy, but delicious favorite.

37


Chicken Soft TacosKids love to make their own.

Use whatever amounts or variations of each, to feed your family. Encourage children to

think of different things that they’d like to add too!

Boneless skinless chicken breast, cooked and sliced into strips

Tomatoes, diced

Cheddar cheese, grated

Red pepper, cut in strips

Cilantro, chopped finely

Green onion, chopped finely

Crisp green lettuce, shredded

Carrots, cut matchstick style ( julienne)

Mild salsa

Sour cream

Flour, Whole wheat or other tortillas

Put everything on the table, wash hands and dig in! Give children a tortilla and allow him

or her to make their own taco. Fold in the ends, roll and enjoy.

38


Baked Ravioli CasseroleA cozy, warm, cheesy treat

1 package fresh cheese ravioli, cooked and drained

Tomato sauce (preferably homemade – you can hide spinach in it!)

Sliced mozzarella or cheddar cheese, or a combination of both

Spread enough sauce in bottom of a glass baking dish to cover it and top with half the

ravioli and half of the cheese. Repeat layers, ending with a cheese topping and bake

uncovered for ½ hour at 375F until bubbly and delicious!

Note: Using too much sauce will make your casserole runny so just use enough to keep it

moist.

39


Carrot FriesHealthful alternative to the norm!

1 lb carrots, peeled and sliced into a thick julienne (like French fries!)

2 Tablespoons olive oil

½ Teaspoon salt and a dash of pepper

1 tsp sugar

Mix all ingredients to coat evenly and spread the fries on a foil lined baking pan.

Bake in a 425F over for 20 minutes (or until carrots are cooked through).

Enjoy!

40


Quick Veggie And Cheese FondueAn “un-stinky”, simplified version!

1 Cup grated cheddar

1 can cheddar cheese soup

Heat the soup on low heat and add the cheese, mixing until it melts. Alternatively, mix soup

and cheese and microwave for 2 to 3 minutes, stirring midway to allow it to heat evenly.

Serve with your family’s favorite veggies and some whole-wheat crackers, breadsticks, or

healthy toasted bread strips.

Voila! Lunch or a yummy snack on a chilly day.

41


Tortilla LasagnaFun for older children; tasty for everyone

1 Cup mild salsa (or tomato sauce if you prefer)

2 Cups cooked turkey or chicken, chopped

½ Cup milk

1 can tomato soup

1 cup cheddar cheese, grated

8 tortillas

Let your little one tear the tortillas into small 1 or 2-inch pieces.

Mix all ingredients and tortilla pieces, reserving ½ the cheese.

Bake in a 400F oven for ¾ hour, spreading the remaining cheese over top in the last few

minutes of cooking.

Healthy Snacks and Tasty Treats

4section

43


Banana BarsA healthy treat—part cookie, part granola bar.

3 cups quick cooking rolled oats

1 cup shredded coconut

1 cup raisins

¼ cup sunflower seeds

¼ cup peanuts

¼ cup margarine

3 tbsp corn syrup

3 tbsp liquid honey

1 large egg

1 tsp vanilla flavoring

⅓ cup mashed banana

Turn oven to 325 F. Grease a 9x 13 inch baking pan. Combine first five ingredients in a

large bowl.

Beat the next six ingredients in a small bowl with an electric mixer on high speed until light

and fluffy. Add banana mixture to oat mixture. Combine well. Spread in the baking pan.

Press down well with your hands. Bake for 50 minutes until firm and golden brown. Cool.

Cut into 36 bars.

44


Pizza Pinwheels:Bite-sized pizza treats with dip. Yum!

1 (8 ounce) can refrigerated crescent roll dough

2 cups shredded mozzarella cheese

24 slices sliced pepperoni sausage

1 (14 ounce) can pizza sauce

Preheat oven to 375 degrees F (190 degrees C). On a large baking sheet, pinch the 8

crescent roll dough triangles into 4 rectangles. Layer each rectangle with 6 pepperonis and

even amounts of mozzarella cheese. Roll tightly lengthwise, and slice each into 4 or more

pieces. Bake in the preheated oven 12 minutes or until golden brown. Serve with pizza

sauce for dipping.

45


“Ants On A Log” Celery SnacksYoung kids will love these crunchy treats!

5 stalks celery

½ cup peanut butter

¼ cup raisins

Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.

46


Sesame Cheese SticksPerfect for your cheese-lovers.

2 tbsp. Sesame seeds

6 oz. Mozza, cheddar, or Jack cheese, cut into 10 sticks, 3 inches long, ½ inch thick.

Broil sesame seeds on a shallow baking pan for about three minutes, shaking pan

occasionally, until seeds are golden brown. Cool for a minute.

Microwave cheese sticks uncovered for 6 seconds until warm. Roll cheese in sesame seeds

and chill for 30 minutes.

47


Ham And Melon Kebabs

Cantaloupe, cut into cubes

Cooked ham, cut into cubes

Alternate ham and melon on wooden bamboo skewers. Serve!

48


Apple Sauce Frozen Fruit SurprisesPerfect for summer days or an afternoon treat!

1 cup apple sauce (or experiment with other favorites)

1 ½ cups frozen berries, thawed

1 can (11 oz) mandarin orange pieces, drained

2 Tablespoons orange juice

1 cup of slices grapes (optional)

Combine all and spoon into individual serving dishes. Freeze until they are firm and then

pull out 15 minutes to half an hour prior to serving. Enjoy!

49


“Milkshake” SmoothiesKids love to help make these. Use more yogurt to make it more like a milkshake!

Ice cubes – a tray worth

1 cup frozen strawberries or peaches

3 Tablespoons yogurt (vanilla is always a hit!)

1 banana

Thaw berries or peaches just until they are still partially frozen. Blend all ingredients with

half the ice until smooth. Add the remaining ice and blend until smooth.

50


Apple Cinnamon Shake-upsLet them dance around with these snack treats!

1 sandwich baggies for each child

1 apple, cored and cut in slices

a shaker filled with a little sugar and cinnamon

For older children, let them use a plastic knife to cut the slices into pieces. Place these into

the baggie and allow your child to sprinkle some of the sugar and cinnamon mixture in with

the apple pieces. Seal the bag and shake, shake, shake! An excellent snack on the go.

51


Healthy Un-ice Cream SandwichesSo many variations!

Graham crackers

Filling options

Any flavor of yogurt

yogurt mixed with a bit of whipped cream and tiny pieces of fruit

strawberry or pineapple cream cheese blended with more fruit and a bit of whipped cream

Put a dab of your filling in between two graham crackers, wrap in aluminum foil and freeze.

A terrific on-the-go summer snack!

52


Banana PopsiclesEnough to make 6 – one for now, a few for later!

3 bananas, halved

6 popsicle sticks

Peanut butter, softened

A crunchy coating, such as crushed cereal, tasty seeds, peanuts, rice cereal, granola or whatever your child can think of.

Spear each banana half and roll in peanut butter or spread the peanut butter on with a

spare Popsicle stick. Roll them in the chose coating/s and wrap each individual snack in

wax paper. Put in the freezer (at least 3 hours) for a fun and frozen snack-sicle

Documents

“Kid Tested” Recipe Guide - …d2aka1pudw6wxr.cloudfront.net/fsp0707_recipes.pdf · “Kid Tested” Recipe Guide ... Slide eggs onto toast and cover with lots of ketchup. 8