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Cooking\u00a0 with my kids is one of my favorite things to do! Every member of our family enjoys food and trying new recipe is not only fun but a good way to eat a variety of things.<\/p>\nCooking\u00a0 with my kids is one of my favorite things to do! Every member of our family enjoys food and trying new recipe is not only fun but a good way to eat a variety of things.<\/p>\n
Encouraging kids to participate in the search and preparation will also help them try new food.Take them to a farmer’s market or simply to your grocery store and have them buy the ingredients for a yummy recipe.Below are some facts,ideas and recipes to use and get started:<\/p>\n
According to the American Dietetic Association children should eat 6-11 servings of grains (bread, pasta,rice, cereal), 3-5 servings of vegetables (about 1\/2 cup is a serving for a child), 2-4 servings of fruit (again,about 1\/2 cup), 2-3 servings of meat, poultry, fish or dried beans, and 2-3 dairy servings every day.However, experts agree that children will eat when they are hungry and shouldn’t be forced to eat. Give children small portions which won’t overwhelm them, and remind them that they can always have more.<\/p>\n
Snacks between meals should be nutritious (fruits, vegetables, cheese, bread, crackers, yogurt, or juice).Keep fruits and vegetables at children’s eye level in the refrigerator or in a bowl on the table so they will be able to take them easily when they are hungry. Blend juice, chopped fruit and yogurt in the blender for a quick and delicious fruit smoothie. Add a touch of honey to sweeten.<\/p>\n
Involving children in meal planning, grocery shopping and food preparation can help them to become more interested in what they eat. Have them cut out pictures from grocery store flyers to make a picture shopping list, and then they can help find the items in the store. Help them to choose foods in each of the five food groups listed above. Serve food in a pretend restaurant with homemade placemats and menus, or create your own grocery store with empty boxes or cans (if you plan on using cans, open from the bottom and then check for sharp edges).<\/p>\n
Many children need to eat more often than three times per day. If a child becomes cranky or irritable, it may be time for a snack. Sugary foods make many children excitable.<\/p>\n
Food safety:<\/strong> Remember, adults should set a good example with the food they eat, and where and how they eat it.<\/p>\n Here are a few snack recipes to try with your kids:<\/strong><\/p>\n Puree 1 1\/2 cups low-fat buttermilk, 1 banana, 1 1\/2 cups fresh or frozen berries, and 1\/4 cup honey or agave syrup in a blender until smooth. Pour mixture into Popsicle molds and freeze. Makes 10 pops ( 75 calories each).<\/p>\n Ingredients:<\/strong><\/span><\/p>\n Directions:<\/strong><\/span><\/p>\n Put the garlic clove on a cutting board. Place a metal spatula over the garlic clove and press down hard with the heel of your palm to loosen the papery skin. Peel off the skin and throw it away. Use a sharp knife to cut the garlic into 4 or 5 slices.<\/p>\n Blend the ingredients<\/strong> Scrape into a bowl<\/strong> Serve the dip<\/strong> Trim the stringy ends from the carrots. You can leave on the green tops, if you want, because they make a good handle.<\/p>\n Put the bowl of hummus on a large plate. Surround it with the pita triangles and baby carrots for dipping. Serves 4 to 6.<\/p>\n Adapted from Williams-Sonoma Fun Food,<\/em> by Stephanie Rosenbaum (Simon & Schuster, 2006).<\/div>\n<\/div>\n
\n\u2022 to avoid choking, never offer food unless the child is sitting upright.
\n\u2022 toddlers are just learning to chew – celery, carrots, grapes, apples, and hot dogs must all be cut up,peanut butter should be spread thinly on bread or a cracker, and children under four should not eat
\nraisins, hard candy, nuts or popcorn, as they are all easy to choke on.
\n\u2022 food storage customs in the United States may be different from those in other countries. Generally,eggs, dairy products and all meats should never be left at room temperature. If meat is frozen, it should be defrosted in the refrigerator or in the microwave, not on the counter. All cutting boards and knives should be well washed after preparing chicken. Fruit will ripen at room temperature, but if it is already ripe, it will keep better in the refrigerator. The one exception is bananas – the refrigerator will turn them black.
\n\u2022 before opening a can, rinse the lid so the dirt from the outside of the can doesn’t get into the food.<\/p>\nBanana,berry and buttermilk popsicles (from the Natural Pantry at Wholeliving.com)<\/strong><\/span><\/h2>\n
\nHummus(my daughter’s favorite recipe ,easy to make from the William Sonoma Kid’s cookbook)<\/span><\/h2>\n
Hummus is a dip that is made from chickpeas, which are also known as garbanzo beans.<\/div>\n\n
\nrinsed and drained<\/li>\nSlice the garlic<\/strong>
\nBe sure an adult is nearby to help.<\/p>\n
\nPut the garlic, chickpeas, salt and water in a blender container. Blend for 1 minute. Turn off the blender and scrape down the sides with a rubber spatula. Replace the lid and blend again until the mixture is smooth, about 1 minute. Add the tahini, olive oil and lemon juice and blend for another minute to mix.<\/p>\n
\nUsing the rubber spatula, scrape the hummus into a serving bowl. If you are not serving it immediately, cover the bowl with plastic wrap and refrigerate it.<\/p>\n
\nPlace the pita bread rounds on the cutting board and use a serrated knife to cut each round into 8 triangles.<\/p>\nMore kid and family healthy – friendly recipe at :<\/strong><\/span><\/h2>\n
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