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Healthful Tips for Kids

The recipes
Coconutty-Apple Salad
Cucumber and Daikon (Turnip) Salad
Hawaiian Style Fruit Kabob
Local Kine Fruit Salad
Red, Green and White Salad

 

Let's get cooking!

First, ask your parents if you can use the kitchen to cook and make sure they are around in case you need their help.

When you are ready to cook, look through the list to see if you have everything in order before you begin to cook:

Kitchen safety is very important!

Knife safety is important!

 

Healthful Tips for Kids

Fruits and vegetables should be a big part of your diet.

Fruits are easy to eat.

Vegetables are easy to eat.

 

Coconutty-Apple Salad
Ingredients:
  • 6 cup apples, cubed
  • 1 cup shredded coconut, sweetened
  • ½ cup cottage cheese, low fat (2% milkfat)
  • ¾ chopped macadamia nuts or other nuts (optional)
What you can do:

- Wash all fruits under running water.

- You will need a large bowl to put in all ingredients.

Ask your parent to help you:

- Cube apples and chop nuts.

Then you can:

- Combine all ingredients in a large bowl; lightly toss them together with your clean hands.

- Cover with plastic wrap and let sit in the refrigerator for at least 2 hours.

Transfer the fruit salad into a plastic container and take it to pratice or a game. When you are ready to eat, serve a salad in the cup (the kind you drink with) with a plastic spoon.

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Cucumber and Daikon (Turnip) Salad
Ingredients:
  • 2 long Japanese style cucumbers
  • 1 local daikon any size you prefer
  • *About 8 pieces of dried shrimp
  • ¼-cup water
  • ½-cup white rice vinegar
  • 2 tablespoons sugar
  • Salt to taste
What you can do:
  1. Get a quart size bowl, combine the water, sugar, vinegar, and shrimp.
  2. Wash the cucumber and the daikon under running water.
  3. With a potato peeler, peel off the green part of the cucumber and peel off the outer skin of the daikon.

Ask an adult to help you:

Slice the cucumber and the daikon very thin, julienne style.

(Alternatively, if you have a large grater, they can be grated.)

Then you can:

- Marinate the cucumber and the daikon in the bowl, cover with plastic wrap, and let sit in the refrigerator for at least 4 hours.

When you are ready to take it to the park, put the salad in a plastic container and serve it with chopsticks.

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Hawaiian Style Fruit Kabob
Ingredients:

You can use any fruits you like to eat; some examples are below:

  • 1 cup apple bananas, sliced
  • 1 cup apples, cubed
  • 1 cup pineapple, cubed
  • 1 cup watermelon, cubed
  • 1 cup shredded coconut, sweetened

Skewers are needed for the amount of fruits above, approximately 8.

What you can do:

- Wash all fruits under running water.

Ask an adult to help you:

- Cut fruits into cubes.

Then you can:

- Sprinkle shredded coconut on a dinner plate.
- Coat fruits with shredded coconut by rolling them on the plate.
- Push a skewer through fruits, mixing colors and shapes.

Place kabobs flat in a plastic bag and refrigerate until you are ready to take it to practice or a game.

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Local Kine Fruit Salad

Ingredients:

  • 1 cup apples, cubed
  • 1 cup avocado, cubed
  • 1 cup papaya, cubed
  • 1 cup grapes removed from stems
  • ½ cup shredded coconut, sweetened
  • 1 cup mini-flavored marshmallows
  • 1 cup chopped nuts (example: almond, walnut, etc.)
What you can do:

- Wash all fruits under running water.
- You will need a large bowl to put in all the fruits.

Ask an adult to help you:

- Cube the apple, avocado, papaya
- Chop nuts

Then you can:

- Combine all ingredients; lightly toss it together with your clean hands (try to be careful not to smash the papaya and the avocado).
- Cover with plastic wrap and let sit in the refrigerator for at least 2 hours.

Transfer the fruit salad to a plastic container and take it to practice or a game. When you are ready to eat, serve the salad in a cup (the kind you drink with) with a plastic spoon.

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Red, Green and White Salad
Ingredients:
  • 3 cup broccoli flowerets
  • 2 cup cauliflower flowerets
  • 1 cup sweet potato, cubed
  • ½ cup shredded imitation crab
  • 1/3 cup mayonnaise
What you can do:

- Wash all vegetables under running water.

- You will need a large bowl to put in all ingredients.

Ask an adult to help you:

- Microwave the broccoli and the cauliflower in a plastic container for 2 minutes on high.

- Before cubing the sweet potato, poke holes through the potato and wrap the wet paper towel around the potato; microwave for five minutes on high. To check if the sweet potato is done, insert a chopstick through the potato. If it can go through easily, it is cooked. If not, turn the potato upside down and microwave for another 2-3 minutes.

- Allow vegetables to cool completely in the refrigerator before combining the rest of ingredients.

Then you can:

- Combine all ingredients; lightly toss them together with your clean hands.

- Cover with plastic wrap and let sit in the refrigerator for at least 2 hours.

Transfer the salad to a plastic container and take it to practice or a game. When you are ready to eat, serve the salad in a cup (the kind you drink with) with a plastic fork.

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HOT LINKS!

Check out these sites for healthful hints, helpful hints to cooking, and some cool recipes for coaches, team parents, and kids. There are easy ways to incorporate fruits and vegetables in your diet!


http://www.familyfoodzone.com/cooking/index.html

"Kids Cooking"
- A great site for quick meals for kids cooking… you can check out their family food pyramid guide select a healthful diet that fits your family's lifestyle and tastes.

http://dccps.nci.nih.gov/5aday/microwave.html
"The Microwave Way to 5 A Day"
- Microwave and vegetables are a perfect pair to fit into a busy day for coaches and team parents… kids can do this too!

http://pbskids.org/zoom/cafe/
"Cafe Zoom"
- Lots of cool recipes!

 

 

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