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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:
- Make sure you wash your hands
well with soap and warm water before cooking.
- Get out measuring cups, utensils,
mixing bowls, or other equipment you may need.
- Have your ingredients out and
ready to prepare.
- Read the recipe carefully to be
sure you understand what you need to do.
- Wash all dishes and put them away
when you are finished cooking.
- Do not forget to clean counters
too!
Kitchen safety is very important!
- Cooking is fun and it should be
safe.
- To avoid catching on fire, avoid
wearing long sleeves.
- Always keep emergency phone numbers
nearby in case you need to reach someone to help you.
Knife safety is important!
- Ask your parents to help you if
you are not allowed to use sharp knives alone.
- Pay attention to what you are
doing.
- Look at the food when cutting.
- Put the knife away when not in
use.
- When you walk with a sharp knife,
hold it with the point down.
Healthful
Tips for Kids
Fruits and vegetables should be
a big part of your diet.
Fruits are easy to eat.
- Add fruit, such as bananas, apples,
grapes, berries, peaches, and mandarin oranges to breakfast cereal or oatmeal.
- Snack on dried fruits.
- Drink 100% fruit juice instead
of soda.
- Put a banana in the freezer and
you will have a frozen-pop the next day.
- Wash any type of berries like
strawberry, blueberry, or cherry and then just pop them into your mouth.
- Frozen grapes are good to eat,
too.
Vegetables are easy to eat.
- Carrot sticks, celery sticks,
and cucumber sticks can be prepared ahead of time. Eat them with your favorite
dip; even peanut butter will do!
- Eat tossed greens of any kind
of lettuce with your favorite dressing.
- Cooked and chilled sweet potatoes
(yellow, white, or purple) are great snacks and they fill you up.
- Add chopped vegetables into your
favorite meals like chili, lasagna, and soup.
- Microwave an ear of corn on high
for 3 minutes and it is ready to eat.
Coconutty-Apple
Salad |
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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)
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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 |
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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
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What you can
do:
- Get a quart size
bowl, combine the water, sugar, vinegar, and shrimp.
- Wash the cucumber
and the daikon under running water.
- 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 |
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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.
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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 |
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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.)
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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 |
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Ingredients:
- 3 cup broccoli
flowerets
- 2 cup cauliflower
flowerets
- 1 cup sweet potato,
cubed
- ½ cup shredded
imitation crab
- 1/3 cup mayonnaise
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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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