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Getting your kids involved in eating healthier - WCAX.COM Local Vermont News, Weather and Sports-

Getting your kids involved in eating healthier

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SOUTH BURLINGTON, Vt. -

Kat Redniss and Mary Graf from the Brownell Library talk about ways to get your kids involved in cooking to help them eat healthier.

To join the library's program, contact them at:

802-878-6956 to register

www.brownelllibrary.org

And they have a few recipe ideas to share if you can't make it:

Rhubarb Berry Smoothies and Kale Salad with Lemon Dressing

Library Garden Produce: Kale

Local Produce: Rhubarb, Kale

Other Ingredients:

Smoothies: Frozen Mixed Berries, Plain Yogurt, Assorted Fruit Juice, Milk

Salad: Dried Cranberries, Olive Oil, Salt, Pepper, Dried Basil, Dried Parsley, Garlic Powder

Equipment: Blender, Toaster Oven

Smoothie: (Recipe makes 1 smoothie)

After picking rhubarb, remove leaves and rinse and cut stalks into 1-2 inch pieces. Place into an air-tight plastic bag and freeze.

In a blender combine ½ cup berries, ¼- ½ cup rhubarb, depending on how tart you would like your smoothie. Add 2-3 tablespoons of yogurt. Add ¼- ½ cup of liquid, juice/milk/combination of the two. Blend until smooth.

Salad: (Recipe makes salad and dressing for ~8)

Rinse and dry a large bunch of kale leaves, 6-8 cups of kale. Tear into bite-sized pieces. Place on a baking sheet and put in an oven or toaster on broil. Watch kale carefully as color will turn quickly. Stir so all sides get crisped. Remove from heat and let cool.

For dressing, combine juice of 2-3 lemons, ½- 2/3 cup olive oil, 1-2 tsp salt and pepper, garlic powder, dried basil, and dried parsley to taste. Stir all ingredients together.

Combine kale, 1 cup (or more) of dried cranberries, and dressing. Toss and serve.

 

Salad with Fresh Strawberry Dressing (serves 8)

Library Garden Produce: Swiss Chard, Red Leaf Lettuce, Sugar Snap Peas

Local Farm Produce: 1 Qt. Strawberries from Mazza's

Other Ingredients: Olive Oil, 1 fresh Lemon

Wash and spin chard and lettuce. Wash and drain peas. Offer taste of peas to sample, pod and all.

Wash and drain strawberries. Each child puts 4 strawberries into bowl. Hull and slice berries with table knife. Mash berries with fork. Add teaspoon of sugar and stir. Add teaspoon of olive oil and stir.

Slice lemon in half and squeeze juice, removing seeds. Add teaspoon of lemon juice to each child's bowl of mashed berries, and stir well.

Tear leaves of chard and lettuce and place into bowl. Add pieces of peas. Pour strawberry dressing over salad and enjoy!

 

Pasta with Early Garden Vegetables and Kale Pesto

Library Garden Produce: Kale, Swiss Chard, Snap Peas, Baby Carrots

Local Produce:

Other Ingredients: Thin Spaghetti, Butter, Olive Oil, Lemons, Salt, Pepper, Parmesan Cheese, Sunflower Seeds, Garlic Powder, Dried Basil

Equipment: Immersion Blender, Burner, Skillet/Sauté Pan

Pre-rinse and dry all vegetables.

Cook pasta according to package instructions and put aside. Pasta can be cooking while other steps are happening.

For pesto:

Tear or chop approximately 3 cups of kale into small pieces. Juice 2-3 lemons. Add seeded juice to the torn kale. Add to the mixture, 3-4 tbsp. cheese, ½ cup of sunflower seeds, 2 tsp. salt, 2 tsp. pepper, 1 tsp garlic power (or can substitute 2-3 cloves fresh garlic), 2 tbsp. dried basil (can substitute fresh basil if available).

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Rice Pilaf

Library Garden Produce: Large amount of Kale, Small amount of Swiss Chard, Tomatoes (Orange Cherry Tomatoes & Large Red Tomatoes), 2 Summer Squash, Basil, Dill

Other Ingredients: Long Grain White Rice, Butter, Apple Cider Vinegar, Garlic Powder, Salt, Pepper, Parmesan Cheese

Equipment: Burner with Stainless Pot, Electric Skillet

Pre-rinse and dry all vegetables.

Cook 1 cup dry rice, according to package directions. Rice can cook while other food prep is happening.

Slice tomatoes. Slice Swiss Chard, including red stems. Tear apart kale into small pieces, removing ribs. With adult help, cut 2 yellow squash into slices, then quarters. Pull basil leaves and dill leaves from stems.

Melt butter in skillet. Add squash and sauté a couple minutes. Add chard and sauté. Add kale and sauté until limp, adding garlic powder, salt, and pepper to taste. Add a teaspoon of vinegar and the dill. Add tomatoes and heat slightly. Add rice and stir all together.

When serving, add basil leaves on top of rice pilaf as desired. Put parmesan on top, if desired.

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