Out of School and Into the Kitchen

By Sandra Meyerowitz, M.P.H., R.D., L.D.

Experience in the kitchen lasts a lifetime. The more you can encourage children to cook or bake when they are young, the better off they will be later in life when they have to make choices for themselves. Start creating the foundation for healthy eating by teaching your children how to cook. If you are not so sure what's what in the kitchen, then seize this opportunity for yourself too.

School is out for a couple of weeks this month. What a wonderful chance to let your kids do some experimenting in the kitchen. Let them help plan daily menus while on their vacation. Once the ideas are formed, make a trip to the grocery store together to buy the necessary ingredients. With your help they can even cook most of the meals.

Cooking skills vary from the most basic (measuring flour, mixing) to advanced (cooking over a hot stove, separating eggs). The key to gaining children's interest is making it fun. Let them choose the recipes and get involved from the beginning. It can be a messy process, but it is well worth it when you see their faces filled with excitement and a sense of pride and accomplishment.

The recipes that follow vary in difficulty. Remember to always exercise safety precautions with sharp and hot items. Take on any tasks you don't feel comfortable letting your child do alone. By sharing the work, you also create valuable family time. Your children will always remember these special times.

Tortilla Roll-ups

Great as an appetizer or as part of the meal. Change the fillings to suit your taste.

Nutritional Analysis : 137 calories, 6g protein, 11g carbohydrate, 7g fat, 327mg sodium, 1g fiber

Preparation Time : 5 minutes. Chill Time: 2 hours. Serves: 24.

Ingredients

• 12 flour tortillas
• 8 oz. low-fat cream cheese, softened
• 1 cup reduced-fat sour cream
• 4 oz. can chopped green chili peppers
• 3 Tbsp. chopped green onion
• 2 Tbsp. finely chopped red bell pepper
• 12 oz. reduced-fat sharp cheddar cheese, shredded
• 1 cup picante sauce

Instructions

In a medium bowl combine cream cheese, sour cream, chili peppers, onion, red bell pepper and cheese. Mix thoroughly. Spread onto tortillas and roll up. Cover tightly and chill for two hours or overnight. When ready to serve, cut each roll into 1/2-inch slices. Serve with picante sauce. Makes 8 dozen pieces; 4 pieces per serving.

Shopping List

• Flour tortillas
• Low-fat cream cheese
• Reduced-fat sour cream
• Green chili peppers
• Green onion
• Red bell pepper
• Reduced-fat cheddar cheese
• Picante sauce

Beef and Noodle Bake

This is a meal unto itself, good on a weekend or weekday.

Nutritional Analysis : 387 calories, 23g protein, 33g carbohydrate, 18g fat, 624mg sodium, 2g fiber

Preparation Time : 15 minutes.  Cook Time : 45 minutes. Serves: 6.

Ingredients

• 1 lb. lean ground beef
• 1 medium onion, sliced
• 1/8 Tsp. ground black pepper
• 1 Tsp. Worcestershire sauce
• 2 cups fine noodles, uncooked
• 1 can cream-style corn (15 oz.)
• 1 can condensed cream of mushroom soup (10 3/4 oz.)
• 1 soup can of water

Instructions

In a skillet, brown the ground beef. Drain off the fat. Stir in onion, pepper and Worcestershire sauce. Continue to cook, stirring constantly for about 3 minutes. Spoon mixture into a greased two-quart baking dish. Top with uncooked noodles. Combine corn, soup and water in a saucepan over medium heat. Bring to a boil, stirring constantly. Pour sauce over noodles; stir gently. Cover dish and bake at 350° for 45-60 minutes until noodles are tender.

Shopping list

• Ground beef
• Onion
• Black pepper
• Worcestershire sauce
• Noodles
• Cream-style corn
• Condensed cream of mushroom soup

Cinnamon Apple Wrap
Try this for a change from the traditional “apples and cheese” snack and cut in half for little fingers.

Nutritional Analysis: 220 calories, 10g protein, 25g carbohydrate, 8g fat, 394mg sodium, 3g fiber.

Preparation Time : 5 minutes    Cook Time : 1-2 minutes. Serves : 4

Ingredients

• 4 flour tortillas
• 1 medium apple, thinly sliced
• 4 oz. reduced-fat cheddar cheese, shredded
• 4 Tsp. cinnamon

Instructions

Place a thin layer of apple across middle of tortilla. Sprinkle 1 Tsp. cinnamon over apple. Top with 1/4 cup cheese. Wrap each tortilla and heat in microwave until cheese melts (about 1 minute). Be sure to get help from an adult when removing hot dishes from the microwave.

Shopping List

• Flour tortillas
• Apple
• Cheddar cheese
• Cinnamon

Cinnamon French Toast
Serve with yogurt and fruit on the side and you have a great brunch.

Nutritional Analysis : 170 calories; 8g protein; 27g carbohydrate; 3g fat; 355mg sodium; 2g fiber

Preparation Time : 5 minutes. Cook Time : 10 minutes. Serves: 4.

Ingredients

• 1 egg
• 2 egg whites
• 1/4 cup nonfat milk
• 1/4 Tsp. vanilla
• 1/4 Tsp. ground cinnamon
• dash nutmeg
• 8 slices French bread, sliced diagonally
• Vegetable cooking spray

Instructions

In shallow bowl (pie plate works nicely), whisk egg and egg whites until foamy. Whisk in milk, vanilla, cinnamon and nutmeg. Heat oven to 200°. Coat skillet with vegetable cooking spray and then heat skillet on medium-high. Dip four slices of bread in the egg mixture, turning to coat thoroughly. Let excess drip back into bowl. Place coated bread slices in hot skillet. Cook, turning until both sides are nicely browned. Transfer to oven-safe dish and keep warm in oven. Repeat with remaining bread and egg mixture. To serve, sprinkle with cinnamon sugar and maple syrup.

Shopping List

• Eggs
• Nonfat milk
• Vanilla
• Ground cinnamon
• Nutmeg
• French bread
• Vegetable cooking spray

Ginger Cookies
These cookies are irresistible to all ages, and they will make your house smell delicious.

Nutritional Analysis (per 2 cookies): 93 calories; 1g protein; 15g carbohydrate; 3g fat; 137mg sodium; <1g fiber.

Preparation Time : 10 minutes.  Chill Time : 30 minutes.  Bake Time : 12 minutes.

Ingredients

• 6 Tbsp. margarine, softened
• 2/3 cup sugar
• 1/4 cup molasses
• 1 egg
• 2 cups all-purpose flour
• 2 Tsp. baking soda
• 1 Tsp. ground ginger
• 1 Tsp. ground cinnamon
• 1/2 Tsp. mace
• Vegetable cooking spray

Instructions

Cream margarine; gradually add sugar, beating at medium speed of mixer until light and fluffy. Add molasses and egg; beat well. In a separate bowl, combine flour and next four ingredients. Gradually add dry mixture to creamed mixture; stir. Divide dough in half, wrap each half in plastic wrap or foil and freeze for 30 minutes. Shape into 1-inch balls and place 2 inches apart on cookie sheet coated with vegetable cooking spray. Bake at 350° for 12 minutes. Do not overcook. Makes 50 cookies.

Shopping List

• Margarine
• Sugar
• Molasses
• Egg
• Flour
• Baking Soda
• Ginger
• Cinnamon
• Mace
• Cooking Spray

Sandra Meyerowitz, M.P.H., R.D., L.D., is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention, wellness and sports nutrition. She can be reached at 502-339-9798.