ChopChop Magazine Fall2012

Page 1

FALL 2012

PLAY TIME!

CLASSIC GAMES FOR FRESH FUN AND FITNESS

SEASONING 101 TASTE, LEARN, LOVE

AFTERSCHOOL SNACKS

FANTASTIC FAMILY DINNERS

9Ê //1 Ê7, *-ÊUÊ - ,Ê- ÊUÊ , * Ê-* , ,

SALLY SAMPSON VIC DEROBERTIS ,,9ĂŠ<1 , CATHERINE NEWMAN ,,9ĂŠ CARL TREMBLAY

/, ĂŠ /9 GINA HAHN SUE DENNY

Founder/President Creative Director Medical Director Editor Gardening Editor Photographer Food Stylist Copy Editor Circulation

Contributors: ADAM RIED, HANA NOBEL, ANDRES TREVINO

OUR MISSION

ChopChop’s mission is to inspire and teach kids to cook and eat real food with their families.

OUR PHILOSOPHY

We believe that cooking and eating together as a family is a vital step in resolving the obesity and hunger epidemics.

WANT TO HELP? HERE’S HOW. :H DUH D VPDOO QRQ SURÀW ZLWK D KXJH PLVVLRQ and we would love your help. When you subscribe RU GRQDWH \RX KHOS XV JLYH ChopChop for free to those who need it most. And that’s something we can all feel good about. SUBSCRIBE $14.95 Pay-It-Forward subscription pays for a year of ChopChop for you and a family or community in need. DONATE $5 helps pay for a subscription for one child. $50 helps pay for subscriptions for 10 children. $100 helps pay for subscriptions for a classroom. $500 supports our mission in more ways than we can count. Subscribe or donate at www.chopchopmag.org or write to us at info@chopchopmag.org RU DW RXU RIÀFHV DW % &DOYLQ 5RDG :DWHUWRZQ 0$

Published by ChopChop Kids, a 501(c)(3) Corporation 617.924.3993 info@chopchopmag.org

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TECHNICAL REVIEW AND ENDORSEMENT PROVIDED BY

The American Academy of Pediatrics does not endorse specific products or brands that may be included in this magazine.

BOARD OF DIRECTORS Christine Madigan, VP Responsible Leadership, New Balance, Boston, MA Peter Nirenberg, CEO Image Architects, Short Hills, NJ Jill Ryan, CPA Braver PC, Needham, MA Sally Sampson >EF >EF Magazine, Watertown, MA Lisa Simpson, MD, MPH President and CEO, Academy Health, Washington, DC Andrew Steinberg President, CEO and Chairman, Modern Publishing, New York, NY Shale Wong, MD, MSPH University of Colorado School of Medicine, Aurora, CO Barry Zuckerman, MD Chief of Pediatrics, Boston Medical Center, Boston, MA ADVISORY BOARD Jose Alberto Betances, MD Boston Medical Center, Boston, MA David Cutler, PhD Kennedy School of Government, Cambridge, MA David Eisenberg, MD Harvard Medical School, Boston, MA ÂœÂ?Â?ˆiĂŠ >ĂŒâi˜ Cookbook author, Berkeley, CA Ann Marchetti AWMarchetti Consulting, Fort Lauderdale, FL Vivien Morris, MS, RD, MPH Chairperson, Mattapan Food and Fitness Coalition, Mattapan, MA Tina Peel Creator, producer, kids’ TV & media, Naples, FL Jane Pemberton Founder & CEO, Carefree Foodies, New York, NY Ellen Rome, MD, MPH Cleveland Clinic, Cleveland, OH William C. Taylor Cofounder and Founding Editor, "7IJ ECF7DO Helen Veit Historian, Michigan State University, East Lansing, MI John Willoughby Writer, editor, and cookbook author, Cambridge, MA Fiona Wilson University of New Hampshire, Durham, NH NUTRITION ADVISORY BOARD Christina D. Economos, PhD Friedman School of Nutrition Science and Policy, Tufts University, Boston, MA Shirley Huang, MD The Children’s Hospital of Philadelphia, Philadelphia, PA David Ludwig, MD, MPH Children’s Hospital Boston, Boston, MA Walter Willett, MD, MPH Harvard School of Public Health, Boston, MA -ĂŠ 6 -",9ĂŠ " ,

Julien Alam, Orren Fox, Zach Levin, Ethan Pierce, Maya Pierce, Nora Ripley-Grant, Haile Thomas

TABLE OF CONTENTS

Issue 10, Fall 2012

5

Departments {ÊÊÊÊ `Ûi ÌÕÀiÃÊ ÊÌ iÊ ÌV i Ê Tasting Well, Tasting Good By Sally Sampson 7 Superfood Pretty Pomegranates nÊÊÊÊ ÌV i Ê- Ã How to wash greens 9 Think Again! Spinach is actually delicious!

7

16 Taste Test Learning to season 18 What’s Different? Can you tell what’s been changed in these two pictures?

13

28 Scrumptious Word Search 29 DigDig Sprouting Celery

13 Energy Bars Real food for real power

31 So What? The why and how of hydration

£{Ê À ëÞÊ > i Not your usual chips

32 Healthy Hero Orren Fox and his bees 33 Lost and Found Can you find your way out of this maze? 34 New Balance Foundation presents Playworks Play Time

FAMILY DINNER

Awesome Recipes

36 Quick Bites Instant snacking

5 Egg Quesadilla Breakfast is a wrap.

38 Solutions Puzzled? We’ve got answers.

6 Pumpkin-Pie Smoothie Pie in a cup? Why not? 9 Cold Sesame Spinach Sweet, savory, green, and good

20 Roast Chicken Classic and versatile 22 Roasted Root Veggies Let the oven do the work. 23 Delicious Do-It-Yourself Lettuce Wraps Thai-style chicken packages 24 Basic Chicken Soup Plus 8 not-so-basic variations 26 Caesar Salad With or without salmon

/ ,- "" Ê- -

30 Pretty Purple Grape Sparkler Quench your thirst colorfully.

10 Roasted Chickpeas Garbanzos go crunchy.

37 Best-ever Applesauce You’ll never buy jars again!

23 16 10

www. chopchopmag.org

WINTER 2011

3

LEARN  THE  KEY! $W WKH WRS RI HDFK UHFLSH \RX¡OO Ă€QG D NH\ FRGH +HUH¡V KRZ WR UHDG LW ] ADULT: YES

] HANDS-ON TIME: 30 MINUTES

] TOTAL TIME: 1 HOUR

] -\ 6

ADULT

“Yes� means you need an adult to help you. “No� means you can do it by yourself. Always get help from your adult when a recipe calls for using a knife, food processor, blender, or stove.

TOTAL TIME

This is how long it takes to make the recipe from start to finish, including the time for cooking and baking when you may be able to do something else–like clean up! In recipes that do not involve cooking, this may be the same as HANDS-ON TIME.

HANDS-ON TIME

This is how long it takes to work on the recipe, including gathering your kitchen gear and preparing the food. During handson time, you can’t do anything other than work on the recipe.

7R KHOS XV NHHS DQ H\H RQ KHDOWK\ HDWLQJ WKH 86'$¡V 0\3ODWH LOOXVWUDWHV KRZ PXFK RI HDFK food group we should eat. Keep this picture LQ PLQG ZKHQ \RX¡UH VHUYLQJ \RXUVHOI IRRG VR you end up with a balanced meal. We list the food groups at the top of the page and show \RX ZKLFK JURXSV WKH UHFLSH JLYHV \RX D VLJQLĂ€FDQW VHUYLQJ RI We also color-code the ingredients to show which food groups WKH\ EHORQJ WR 6RPHWLPHV LW¡V D ELW WULFN\ ,I WKHUH¡V MXVW D OLWWOH OHPRQ MXLFH IRU H[DPSOH ZH PDUN LW DV D IUXLW EHFDXVH LW LV EXW LW ZRQ¡W UHDOO\ FRXQW DV D VHUYLQJ

U PROTEINU VEGETABLESU FRUITSU DAIRYU

FRUITS: Oranges, grapefruit, U apples, grapes, berries, bananas, melons, tomatoes VEGETABLES: Lettuce, broccoli, kale, carrots, green beans, peas, plantains, squash GRAINS (half should be whole grains): Pasta, rice, breads, tortillas, cereals, oatmeal, bulgar, cornmeal DAIRY: Milk, cheese, yogurt PROTEIN: Eggs, nuts, seeds, beans, tofu, meat, fish

U U

W

H ZRUN KDUG WR FUHDWH JUHDW UHFLSHV EXW we really want them used as guidelines: 7DVWH DV \RX JR OHDUQ ZKDW à DYRUV \RX OLNH DQG DGMXVW DFFRUGLQJO\ 2XU PHVVDJH LQ D nutshell: don’t take our word for it. Like food a bit tart? Add lemon or vinegar. Prefer cold food to hot? Refrigerate it. Love basil but not cilantro? There are no rights or wrongs when it comes to taste.

-

This number will usually tell you how many people the recipe serves. But sometimes we’ll tell you how much the recipe makes.

My Plate, our plate GRAINS

Dear Parents,

During this issue’s SKRWR VKRRW ZH JDYH the kids boiled potatoes along with little bowls of condiments and seasonings and asked them WR GLS WKH SRWDWRHV LQ KDYH D WDVWH DQG VHH what changed. They ORYHG WKH SHVWR ORYHG Sally Sampson WKH VR\ VDXFH KDWHG WKH is the author of 20 cookbooks and the curry powder initially— founder and president of in spite of the fact that >EF >EF magazine. some liked dishes with curry. When they added salt to the curry powder they liked it. When they added cayenne to the curry powder and VDOW WKH\ HYHQ OLNHG WKH FD\HQQH :KHQ WKH H[SHULPHQW ZDV RYHU WKH DGXOWV PRYHG RQ WR ORRN DW WKH SKRWRV EXW WKH NLGV stayed and kept dipping. And dipping. And dipSLQJ 7KH\ HYHQ DGGHG D IHZ à DYRUV RI WKHLU RZQ %\ WKH HQG WKH\ ZHUH ORYLQJ à DYRUV WKH\ had never tried or never liked before. And most LPSRUWDQWO\ WKH\ ZHUH SURXG RI WKHPVHOYHV 7KLV LV MXVW KRZ ZH ZDQW \RX WR DSSURDFK D UHFLSH 7DVWH DGMXVW WDVWH DJDLQ 'HOLFLRXV IRRG can be magical—but it’s not magic. :DUPO\

U U

Sally Sampson 4

FALL 2012

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UGRAINS HEALTHY START UPROTEIN UVEGETABLES UFRUITS UDAIRY

Egg Quesadilla

This yummy breakfast dish is like a cross between a grilled cheese sandwich and a scrambled egg—and it’s packed with protein to energize you for your school day. ] ADULT: YES ] HANDS-ON TIME: 10 MINUTES ] TOTAL TIME: 10 MINUTES ] -\ 1 SERVING

WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

KITCHEN GEAR

INSTRUCTIONS

Small bowl Fork Measuring spoons Small pan Spatula

1. Crack the egg into the bowl, add a pinch of salt, and use the fork to beat the mixture well until the yolk and white are evenly yellow. A “pinch” is the small amount 2. Put the pan on the stove and turn can pinch the heat to medium. When the pan you between your is hot, add the oil, and let it heat for finger and thumb. about 30 seconds. 3. Add the egg mixture to the pan and let it set for about 10 to 15 seconds. 4. Put the tortilla on top of the egg and press it down a little—the egg should still be soft enough that the tortilla will stick to it. Let the egg set until it doesn’t look runny, then use the spatula to flip the whole thing (so that the tortilla is now on the bottom). 5. Sprinkle the cheese over the egg. 6. Cook until the cheese is melted, the egg is completely set, and the tortilla is nicely browned. Fold it in half, egg-and-cheese side in, and serve right away, topped with salsa, if you like.

INGREDIENTS

1 large egg Salt 1 teaspoon olive or vegetable oil 1 6-inch corn tortilla 1 tablespoon grated cheddar or Monterey Jack cheese (or another favorite cheese) Salsa for topping (if you like)

Safety Tip

GOOD ENERGY, GOOD TASTE Madison and Alton give breakfast two thumbs up.

Top This

Try adding: a spoonful of plain, low-fat yogurt a dash of hot sauce a sprinkle of fresh, leafy herbs, such as cilantro, basil, or chives a handful of baby spinach

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopmag.org

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U U SMASHING SMOOTHIE VEGETABLESU FRUITSU DAIRYU GRAINS

PROTEIN

Pumpkin-‐Pie Smoothie

Like most orange-colored vegetables, pumpkin is packed with vitamin A, which keeps your eyes super-healthy! And luckily, you can just open a can of pumpkin instead of cooking your jack-o’-lantern. With its vanilla and spice flavors, this smoothie tastes like pie in a glass. ] ADULT: YES ] HANDS-ON TIME: 10 MINUTES ] TOTAL TIME: 10 MINUTES ] -\ 2 SERVINGS

KITCHEN GEAR

INGREDIENTS

INSTRUCTIONS

Measuring cup Measuring spoons Can opener Dinner knife Cutting board Blender (adult needed)

¼ cup orange juice ¼ cup low-fat milk ½ cup plain low-fat yogurt ¼ cup canned pumpkin puree (not canned pie filling!) ½ very ripe banana (peeled and sliced) a dash of ground cinnamon and/or ground nutmeg ½ teaspoon vanilla extract 2 ice cubes

1. Put all the ingredients in the blender. 2. Put the top on tightly. Turn the blender to a medium setting and blend until the ice is chopped and the mixture is smooth, about 1 minute. 3. Serve right away—or store in a thermos or covered in the refrigerator, up to 4 hours.

Waste Not

You will only use a part of the can, but don't waste the rest of it! Measure out the leftover pumpkin puree into quarter cupfuls, freeze them solid on a piece of wax paper on a baking sheet, then store them in a labeled plastic bag in the freezer, where they’ll be ready for future smoothies!

WASH your hands with soap and water and dry them.

, Ê9"1,Ê* t Robert and Kate whip up some smoothies.

CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

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Safety Tip

Get an adult’s permission and help with all sharp knives,

SUPERFOOD

Pomegranates

Gorgeous, glamorous, great, and so, so good for you.

WHY SO SUPER? 7KHLU VHHGV ORRN OLNH UXELHV WKH\·UH SDFNHG ZLWK YLWDPLQV DQG DQWLR[LGDQWV and they’re really fun to eat: pomegranates are superfoods in every way. $QG WKH\·UH LQ VHDVRQ LQ WKH IDOO DQG ZLQWHU VR WKLV LV D JUHDW WLPH WR WU\ RQH 3LFN D IUXLW WKDW IHHOV KHDY\ IRU LWV VL]H WKLV PHDQV LW ZLOO EH MXLF\ LQVWHDG RI GU\ :KHQ \RX JHW LW KRPH XVH D KHDY\ VKDUS NQLIH WR TXDUWHU LW WKLV LV D MRE IRU DQ DGXOW WKHQ JUDE D SLHFH DQG SUHSDUH WR VWDLQ \RXU ÀQJHUV DQG HYHU\WKLQJ HOVH WKH\ WRXFK 7KH MXLF\ NHUQHOV DUH FDOOHG arils \RX FDQ HDW WKH FUXQFK\ VHHGV LQVLGH RI WKHP ZKLFK DFWXDOO\ KDYH ORWV RI ÀEHU DQG QXWULHQWV -XVW EHQG WKH VHFWLRQ EDFNZDUG WR SXVK WKH DULOV WRZDUG \RX WKHQ SHHO DZD\ WKH FUHDP FRORUHG PHPEUDQH DQG HDW WKH DULOV RQH E\ RQH³RU ELWH WKHP RII E\ WKH PRXWKIXO ,W·V D YHU\ MXLF\ YHU\ UHG DQG YHU\ GHOLFLRXV H[SHULHQFH

Or Else

If you’ve got some arils left, add them to a salad, a bowl of granola, or a glass of seltzer. appliances (blender and food processor), the stove or oven, and hot ingredients.

DID YOU KNOW?

Pomegranates were a symbol of prosperity in ancient Egypt. www.chopchopmag.org

FALL 2012

7

KITCHEN SKILLS

Clean Greens

Green leafy vegetables, such as spinach, kale, and chard, are incredibly delicious and healthy— but they can also be incredibly dirty or sandy. It’s important to clean them well before you use them so you don’t end up with a gritty mouthful. If your greens came prewashed, in a bag, then a simple rinse and spin will be fine. Otherwise, do this: 1. Clean your kitchen sink with a sponge and dish soap, then rinse it really well. Stop it up, then fill it three-quarters full with cold water. 2. If your greens are held together with a twist tie or rubber band, take it off. Put the greens in the sink filled with cold water and swish them around.

GRIT-FREE GREENS Felix and Victor keep it clean.

3. Now look at the greens: Sometimes they’ll just need a good swishing around; other times, you’ll need to rub each leaf between your fingers to get off all the dirt and sand. You might need to use scissors to cut off the bunched ends of the stems, which can trap a lot of dirt. 4. Pull your greens out of the water and put them in a colander or salad spinner (don’t drain the water in the sink first, or the greens will end up sitting in the dirt on the bottom of the sink). If you’re not sure if the greens are clean, drain and rinse the sink, then refill it and repeat the cleaning steps. 5. If you’re going to steam, boil, or sauté your greens, or add them to a pot of soup, then they’re ready to go. Otherwise, dry them well in the salad spinner or shake them in the colander and then blot them dry with a clean dish towel. “Sauté” means to fry something gently in a little oil.

Note: this method works well for salad greens too—just be sure to dry them thoroughly. 8

FALL 2012

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Safety Tip

Get an

n adult’s permissio

with help and

all sharp

UGRAINS THINK Â AGAIN! UPROTEIN UVEGETABLES UFRUITS UDAIRY

Think you hate Spinach? Think again. WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Spinach might be the classic food kids aren’t supposed to like. The famous Popeye theme song—“I’m strong to the Ă€QLVK ¡FDXVH , HDWV PH VSLQDFK ¾³ZDV designed to promote the unpopular YHJHWDEOH DQG LW ZRUNHG 6RPH VWDWLVWLFV suggest that spinach eating increased 33 percent in the 1930s.) We don’t think you’ll like eating it straight from the FDQ VRUU\ 3RSH\H VR ZH UHFRPPHQG

Ă€JXULQJ RXW KRZ \RX do like it: if you GRQ¡W OLNH VSLQDFK FRRNHG WU\ LW UDZÂłDV D VDODG ZLWK \RXU IDYRULWH GUHVVLQJ DQG some tart dried cranberries. If you don’t OLNH LW UDZ WU\ LW FRRNHG VHH RXU UHFLSH EHORZ %XW GR WU\ LW 6SLQDFK LV QRW MXVW delicious; it’s insanely healthy—loaded with more vitamins and minerals than almost any food you can eat. So open \RXU PLQG DQG WKLQN DJDLQ

Cold Sesame Spinach

This cooked salad is a little bit sweet, a little bit salty, and plenty peanutty. Lots of kids who think they don’t like spinach love this. ] ADULT: YES ] HANDS-ON TIME: 15 MINUTES ] TOTAL TIME: 45 MINUTES ] -\ 4 SERVINGS

KITCHEN GEAR

INSTRUCTIONS

Large pot Vegetable steamer Measuring spoons Medium-sized bowl Whisk

1. Put an inch of water in the pot, lower the steamer basket into it, and add all the spinach. 2. Put the pot on the stove, cover it, and turn the heat to high. 3. When steam starts coming out of the pot, set a timer for 3 minutes. After 3 minutes, turn the heat off, carefully uncover the pot, and leave the spinach to cool completely. 4. Meanwhile, whisk together the peanut butter, vinegar, soy sauce, honey, and warm water until smooth and creamy, adding more water if you need to. 5. When the spinach is cool enough to handle (about 30 minutes), lift it out of the steamer basket by the handful, and squeeze it over the sink to get rid of the extra moisture. Divide the spinach among 4 bowls, drizzle a little dressing over each, and top with the sesame seeds.

INGREDIENTS

1 (1-pound) bag spinach (or about 6 cups bunched spinach, the leaves torn off of the thick stems—throw the stems away or eat them!—and washed very well in a sinkful of cold water) 2 tablespoons peanut butter 1 tablespoon rice vinegar or white vinegar 1 tablespoon soy sauce 1 teaspoon honey 2 tablespoons warm water Toasted sesame seeds, for topping Toast seeds in a small, dry skillet over low heat for a minute or two, just until you begin to smell them.

DID YOU KNOW?

rocessor), the stove od p or o kni o f ves ven and ts. , app , and r e d hot ingredien liances (blen

Spinach has a lot of water in it. That’s why it shrinks so much when you cook it: the water evaporates, and what was a giant pot of spinach turns into a ball of cooked greens about the size of a grapefruit. Don’t worry: it’s still huge, nutritionwise! www.chopchopmag.org

FALL 2012

9

U U VEGETABLESU FRUITSU DAIRYU GRAINS

PROTEIN

Afterschool

SNACKS

:DLW :H NQRZ \RX¡UH VWDUYLQJÂłEXW don’t crinkle open that chip bag MXVW \HW 2XU KRPHPDGH VQDFNV DUH MXVW DV FUXQFK\ PXQFK\ GHOLFLRXV DV WKH SDFNDJHG NLQG EXW WKH\¡UH also loaded with healthy ingredients that make your body feel great. 7KH\ PLJKW VHHP NLQG RI ZHLUG EXW we think you’ll love them.

Roasted Chickpeas

WASH your hands with soap and water and dry them.

These crave-able snacks really satisfy that urge to crunch. But chickpeas are full of protein and nutrients, so they give you lots of great energy too. Eat them by the handful or try them on a salad instead of croutons! ] ADULT: YES ] HANDS-ON TIME: 10 MINUTES ] TOTAL TIME: 40 MINUTES ] -\ 1½ CUPS

CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

KITCHEN GEAR

Can opener Paper towels Measuring spoons Rimmed baking sheet Spatula Pot holders INGREDIENTS

1 (15-ounce) can chickpeas, drained and rinsed with cold water 1 tablespoon olive oil ½ teaspoon salt Ÿ teaspoon cayenne pepper (if you like spicy)

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INSTRUCTIONS

1. Turn the oven on to BAKE and set it to 400 degrees. 2. Put a layer of paper towels on the countertop and add the drained chickpeas. Roll them around to dry them. 3. Put the chickpeas, oil, salt, and cayenne (if you like) on the baking sheet and stir well. 4. Put the baking sheet in the oven. Bake until the chickpeas are crunchy and golden brown, about 25 to 35 minutes, stirring halfway through to make sure they cook evenly. 5. Remove the chickpeas from the oven, set them aside to cool, then eat them right away or store them in a covered container for up to a day.

www.chopchopmag.org

Safety Tip

MORE PEAS, PLEASE! Felix and Victor like their chickpeas roasted.

Or Else

Zing these up with a different spice, if you like, such as curry powder, chili powder, or cumin.

Get an adult’s permission and help with all sharp knives,

appliances (blender and food processor), the stove or oven, and hot ingredients.

www.chopchopmag.org

FALL 2012

11

U U LUSCIOUS VEGETABLESU LUNCH FRUITSU DAIRYU GRAINS

PROTEIN

-/ 9Ê SITUATION Victor uses wax paper to pat down the mixture. 12

FALL 2012

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Safety Tip

Get an

n adult’s permissio

with help and

all sharp

Afterschool

SNACKS

WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Energy Bars

UGRAINS UPROTEIN UVEGETABLES UFRUITS UDAIRY

These fruit-and-nut bars are super-easy to make (no adult needed!) and easy to adapt to your own tastes. Love pecans? Use all pecans. More of a mixed-nut person? Use mixed nuts. Keep trying these bars with different ingredients: we also like toasted sesame seeds, sunflower seeds, and/or pumpkin seeds in place of some of the nuts. We’re not sure why, but every now and then these don’t turn out quite right—they’re crumbly instead of firm. If this happens, use it as a fruit or yogurt topping, and call it “granola”! ] ADULT: NO ] HANDS-ON TIME: 10 MINUTES ] TOTAL TIME: 10 MINUTES ] -\ 16 PIECES

KITCHEN GEAR

Cutting board Sharp knife (adult needed) 8 x 8-inch pan Wax or parchment paper Measuring cup To toast nuts, put them on a Measuring spoons small baking Medium-sized bowl sheet in a 350-degree Small bowl oven until they Large spoon are fragrant and look a shade Dinner knife darker, around 5 minutes Plastic wrap INGREDIENTS

½ cup chopped lightly toasted nuts (one kind or a combination of almonds, walnuts, and pecans) ¾ cup dried fruit (one kind or a combination of raisins, currants, dried cranberries, and/or chopped dates, prunes, apricots, and peaches) ¾ cup quick oats ¾ cup crispy rice cereal 2 tablespoons unsweetened shredded coconut (if you like) ½ cup almond or peanut butter ¼ cup honey or maple syrup ½ teaspoon vanilla extract

INSTRUCTIONS

1. Line the pan with wax or parchment paper and leave enough hanging over the sides so that you can use it to cover the bars later. (You will need a piece a little more than twice the size of the bottom of the pan.) 2. Put the nuts, dried fruit, oats, rice cereal, and coconut in the mediumsized bowl and toss well. 3. Put the almond or peanut butter and honey or syrup in the small bowl and microwave until the mixture is softened, about 30 seconds (depending on your microwave).

rocessor), the stove od p or o kni o f ves ven and ts. , app , and r e d hot ingredien liances (blen

Stir until smooth. Add the vanilla and stir again until smooth. 4. Pour the warm mixture over the fruit-nut mixture in the medium-sized bowl and mix with the spoon until well combined. 5. Dump the mixture into the prepared pan and pat down as hard as you can. You want to make the bars solid (rather than airy). Using the overhanging wax paper, cover the bars completely. Cover the pan with plastic wrap and refrigerate at least 4 hours and up to 1 week. 6. Using the knife, cut into 16 pieces.

www.chopchopmag.org

FALL 2012

13

U U VEGETABLESU FRUITSU DAIRYU

Afterschool

GRAINS

SNACKS

PROTEIN

Crispy Kale

Call these “kale chips” and watch them disappear! Seriously. They’re completely, strangely delicious, and all you need someone to do is try one—then they’ll have another. And another. ] ADULT: YES ] HANDS-ON TIME: 15 MINUTES ] TOTAL TIME: 50 MINUTES ] -\ 4 SERVINGS

KITCHEN GEAR

INGREDIENTS

Measuring spoons 2 large baking sheets Large bowl Tongs Pot holders

1 bunch kale (any kind), washed and dried well 1 tablespoon fresh lemon juice plus the finely grated zest of half a lemon Grate the zest by scraping off 1 tablespoon olive oil, plus additional for the colored part of the skin greasing the pan with a grater or zester before you cut and juice the fruit. ¼ teaspoon salt

WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Ê CRUMBS Felix and Victor do tasty clean-up.

INSTRUCTIONS

1. Turn the oven on to BAKE and set it to 250 degrees. Lightly oil 2 large baking sheets by spreading a little oil (about 1 teaspoon per pan) around them with your hand or a paper towel. 2. Strip the ruffly leaves off of the kale by holding the bottom of each stem and pulling your hand up along it, stripping off the leaf part and leaving behind the tough stem, which you can compost or throw out. Tear the kale into large pieces and put them in the bowl.

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3. Add the lemon juice, oil, and salt to the bowl and use your hands to mix gently so that the leaves are evenly coated. 4. Arrange the kale on the baking sheets in a single layer and put the baking sheets in the oven. 5. Bake until the leaves are dry and crisp, but before they start turning dark brown, around 30 to 35 minutes. If some are ready before the whole sheet is, carefully take them out with tongs. 6. Sprinkle on the grated lemon zest and serve warm or at room temperature.

Safety Tip

Get an adult’s permission and help with all sharp knives,

appliances (blender and food processor), the stove or oven, and hot ingredients.

www.chopchopmag.org

FALL 2012

15

TASTE TEST

Seasoning

One of the most important skills you can develop as a cook is learning to taste food. That means that you taste a dish before you serve it, to figure out if it needs anything—even if you’ve already added all the ingredients listed in the recipe! After all, not everyone has the same taste, and you may like a little more or less of an ingredient than the recipe calls for. You’ll want to learn how to season food so that it tastes as good to you as it could possibly taste. To learn a little bit about some of the main seasoning elements, try this: KITCHEN GEAR

Vegetable peeler Sharp knife (adult needed) Small pot with lid Colander INGREDIENTS

1 potato, peeled and cubed Fresh lemon, cut in half Salt Pepper Other seasonings

INSTRUCTIONS

1. Put the potato in the pot, fill the pot halfway with water, and put it on the stove. Turn the heat to high and bring the water to a boil, then lower the heat to medium and simmer until the potato is tender, about 15 minutes. (You’ll know the water is boiling when you see bubbles breaking all over the surface.) 2. Put the colander in the sink. Pour the potatoes in the colander and set them aside until cooled, about 20 minutes.

Take a cube of potato and eat it plain. What does it taste like? Sprinkle a little salt on a cube and taste it. Squeeze a little lemon juice on a cube and taste it. Grind or shake a little pepper on a cube and taste it. Now combine the seasonings and figure out what your perfect balance is: How much salt? How much lemon? How much pepper? Is there one you prefer not to use? What other seasonings can you try? Consider garlic, cayenne pepper or hot sauce, different spices, even a little of the grated zest from the lemon. What do you like best? Which flavors taste best together?

“Simmer” means to cook at a very gentle boil.

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“I’M GOING TO DIP EVERYTHING!” Robert, Kate, and Madison start tasting.

Safety Tip

Get an

n adult’s permissio

with help and

all sharp

*Ê Ê"* Ê t Sally encourages Alton, who’s just not sure.

rocessor), the stove od p or o kni o f ves ven and ts. , app , and r e d hot ingredien liances (blen

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WHAT’S DIFFERENT?

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We found 7 changes in the picture on the right.

Can you find them all? Solution on page 38.

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U U VEGETABLESU FRUITSU DAIRYU GRAINS

PROTEIN

Famil y

DINNER

Roast a chicken—then make a dozen recipes from WKH OHIWRYHUV including IDEXORXV VDODG wonderful ZUDSV DQG HDV\ weeknight soups.

Roast Chicken

A roast chicken is one of those easy-but-great meals, perfect for the cooler season: the oven does all the work, but when you bring that beautifully golden chicken to the table on a platter, you’ll feel like you did something amazing. Plus, you can use the leftovers for lots of great lunchbox-filling salads, wraps, and soups—we’ll show you how!

WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

] ADULT: YES ] HANDS-ON TIME: 20 MINUTES ] TOTAL TIME: 1 HOUR 45 MINUTES ] -\ 4–6 SERVINGS

KITCHEN GEAR

INSTRUCTIONS

Roasting rack Rimmed baking sheet Measuring spoons Meat thermometer (if you have one) Pot holders Sharp knife (adult needed) Cutting board

1. Turn the oven on and set it to 450 degrees. 2. Take the chicken out of its package and remove and throw away the giblets and neck from the chicken cavity (unless there’s someone at home who knows how to do something with them, and yes, this step can be kind of gross). (Safety tip: Always wash your hands with soap and water before and after handling raw chicken.) 3. Put the roasting rack on the baking sheet, then put the chicken on the roasting rack and rub it with the salt and pepper. Put the lemon quarters in the cavities, which are the openings in the front and back of the chicken. 4. Carefully place the baking sheet in the oven (you might need your adult for this). INGREDIENTS 5. After 1 hour and 10 minutes have passed, take the chicken out of 1 whole roaster the oven to test for doneness (ask your adult for help with this). If chicken, 3 to 5 you are using a meat thermometer, stick the sharp part deep into pounds the inner thigh: the chicken is done when the thermometer reads 1 to 1½ teaspoons 165 degrees. If you do not have a meat thermometer, you can tell salt when the chicken is done with one of these tests: Poke the thigh Âź teaspoon black with a sharp knife and look at the juice that runs out, which should pepper be clear (not pink); Or wiggle the leg, which should move easily. If it’s 1 lemon, cut in not done, put it back in the oven and test it again after 15 minutes. quarters (Ask an adult to help you with this part.) 6. Let the chicken rest on a cutting board for 15 to 20 minutes before asking your adult to carve it.

Or Else

Hungarian: Sprinkle the chicken with 2 teaspoons Hungarian paprika before roasting. Italian: Add 1 sprig fresh rosemary and 2 chopped garlic cloves to the cavity before roasting. Fruity: Instead of filling the cavity with a lemon, use a cut-up orange, apple, or onion. Herby: Add a combination of herbs (thyme, rosemary, parsley, marjoram, and/or sage) to the cavity before roasting. 20

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Safety Tip

Get an adult’s permission and help with all sharp knives,

TOGETHER AT THE TABLE Sofia and Diego sit down with their mom, Anna.

appliances (blender and food processor), the stove or oven, and hot ingredients.

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U U VEGETABLESU FRUITSU DAIRYU

Famil y

GRAINS

DINNER

PROTEIN

Roasted Root Veggies

WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge.

You’ve already got the oven on for the chicken—what a perfect time to roast some veggies too! As you get more experienced, you can arrange the veggies around the chicken and cook them that way. But first-timers should cook the vegetables in a separate pan so you can tell when they’re done. Feel free to add or substitute other root vegetables such as turnips or parsnips. We love pairing these with chicken, but you can also eat them cold, by themselves, or paired with pasta or rice, and even in frittatas.

GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

] ADULT: YES ] HANDS-ON TIME: 20 MINUTES ] TOTAL TIME: 45 MINUTES ] -\ 4 SERVINGS

KITCHEN GEAR

Cutting board Sharp knife (adult needed) Mixing bowl Large rimmed baking sheet Measuring spoons Large spoon or spatula INGREDIENTS

“Diced” means cut up into cubes or squares about the size of dice.

1 red onion, diced 2 carrots, scrubbed and diced 2 russet potatoes or sweet potatoes (or a combination), scrubbed and diced 1 tablespoon olive oil ½ teaspoon salt ¼ teaspoon black pepper INSTRUCTIONS

1. Turn the oven on to BAKE and set it to 425 degrees. 2. Put the onion, carrots, potatoes, olive oil, salt, and pepper in the bowl and mix well. 3. Dump the contents of the bowl onto the baking sheet, making sure the vegetables are in a single layer, not crowded on top of one another. 4. Carefully put the baking sheet in the oven and bake until the vegetables are deeply colored on the outside and tender inside, about 45 minutes. 5. Serve right away or cover and refrigerate up to 2 days. 22

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UGRAINS UPROTEIN UVEGETABLES UFRUITS UDAIRY

DINNER

Delicious Do-‐It-‐Yourself Lettuce Wraps

This is our version of a Thai-style lettuce wrap, and it’s like a cross between a taco and a salad. All you have to do is prepare the ingredients and set them out: everyone assembles their own wraps, which makes it a fun, easy, interactive meal. ] ADULT: YES ] HANDS-ON TIME: 20 MINUTES ] TOTAL TIME: 20 MINUTES ] -\ 4 SERVINGS

THAT’S A WRAP Robert: “Do you just take it with your hands?” Kate: “That’s definitely good.” Madison: “I want some chicken, people.”

KITCHEN GEAR

Measuring cup Measuring spoons Sharp knife (adult needed) Cutting board 6 small bowls INGREDIENTS

1 head soft-leafed lettuce, such as Bibb or butter, leaves separated, washed, and dried 2 cups shredded or diced cooked chicken 2 cups veggies, such as shredded cabbage, grated carrots, or leftover cooked green beans, or sliced radishes 1 cup whole fresh herb leaves: mint, cilantro, or basil, or a combination ¹⁄³ cup roasted peanuts, coarsely chopped 2 tablespoons soy sauce 2 tablespoons fresh lime juice ½ teaspoon sugar

INSTRUCTIONS

1. Arrange the lettuce, chicken, veggies, herbs, and peanuts in bowls or on plates. 2. Put the soy sauce, lime juice, and sugar in a bowl and stir well.

sor), the sto proces ve o kni food r ov d ves n en, a s. a , app r nd hot ingredient liances (blende

3. To assemble a roll, put a lettuce leaf on your plate and pile a small heap of ingredients across its middle, topping it with peanuts and a spoonful of sauce. Fold the sides in and roll the leaf up around the filling, burrito-style.

Or Else

Substitute cubes of raw or baked tofu for the chicken. www.chopchopmag.org

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U U VEGETABLESU FRUITSU DAIRYU

Famil y

GRAINS

DINNER

PROTEIN

WASH your hands with soap and water and dry them.

Basic Chicken Soup

Once you’ve cooked the chicken, this soup is a snap to make. If you’d like to make your own broth, check out www.chopchopmag.org/recipes/chicken-broth, or take the simple route and use boxed broth. ] ADULT: YES ] HANDS-ON TIME: 20 MINUTES ] TOTAL TIME: 1 HOUR 30 MINUTES ] -\ 10–12 CUPS

CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter.

DID YOU KNOW?

SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

The technical name for the wishbone is the furcula, which means “little fork” in Latin. It’s formed by the joining of the two clavicles (collar bones) and helps make the bird’s skeleton strong enough IRU Á\LQJ

KITCHEN GEAR

Measuring spoons Measuring cup Sharp knife (adult needed) Cutting board Large heavybottomed pot Wooden spoon INGREDIENTS

1 tablespoon canola or olive oil 1 onion, finely chopped 2 celery stalks, sliced 2 carrots, scrubbed or peeled and sliced 8 cups low-sodium chicken broth (or more, if you like it brothy) ½ cup brown rice, barley, or small pasta (such as alphabets or orzo) 2 cups shredded cooked chicken 24

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INSTRUCTIONS

1. Put the pot on the stove and turn the heat to medium. When it is hot (flick some water on—it should dance and evaporate immediately), carefully add the oil. 2. Add the onion, celery, and carrots, and cook until tender, 10 to 15 minutes. 3. Add the chicken broth, raise the heat to high, and bring to a boil. (You’ll know the broth is boiling when you see bubbles breaking all over the surface.) Lower the heat to low, and cook, uncovered, until the vegetables are tender and no longer float

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on the surface, about 30 minutes. 4. Add the rice, barley, or pasta and cook until tender, about 20 minutes for pasta, 40 minutes for brown rice or barley. (If you want, you can use leftover cooked grains or pasta. If so, skip this step and add them when you add the chicken in step 5. This will also cut 20 minutes off the cooking time.) 5. Add the chicken, stir, and cook until heated throughout, about 3 minutes. 6. Serve right away or cover and refrigerate up to 3 days.

Safety Tip

Get an adult’s permission and help with all sharp knives,

Fancy That!

Ê-"1*Ê FOR THE BODY Sofia cools a spoonful.

Lemony Chicken Soup: Add 1 bay leaf and 1 strip lemon zest when you add the stock. Remove both before serving. Herby Chicken Soup: Add 1 teaspoon dried marjoram leaves (or 1 tablespoon chopped fresh), 1 teaspoon dried rosemary (or 1 tablespoon chopped fresh), and ¼ teaspoon dried thyme (or 1 teaspoon chopped fresh). If you’re using dried herbs, add them when you cook the veggies. If you’re using fresh herbs, stir them in right before serving the soup. Garlicky Ginger Soup: Add 1 tablespoon fresh ginger and 1 to 2 garlic cloves, minced, when you add the onion. Curried Chicken Soup: When you cook the veggies, add 1 Granny Smith apple, cored and cubed, 1 to 2 tablespoons curry powder, and 1 tomato, cubed. Stir in ¼ cup unsweetened shredded coconut and 2 tablespoons chopped cilantro leaves just before serving. Lettuce Eat Chicken Soup: Add 6 leaves romaine lettuce or spinach, chopped, when you add the rice, barley, or pasta, and ½ cup grated Parmesan cheese just before serving. Basil Chicken Soup: Swirl in 1 to 2 tablespoons pesto just before serving. Tortilla Soup: Skip the rice, barley, or pasta and stir in ¼ cup chopped cilantro, the juice of half a lime, and a handful of tortilla chips just before serving. Tortellini Soup: Add cooked tortellini in Step 5 instead of the cooked rice, barley, or small pasta.

appliances (blender and food processor), the stove or oven, and hot ingredients.

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GRAINS

DINNER

PROTEIN

WASH your hands with soap and water and dry them.

Salmon Caesar Salad Everybody seems to love this crunchy, garlicky, cheesy salad. You can make it without the salmon, of course, for a great side dish—but the salmon really turns it into a one-dish meal.

CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

] ADULT: YES ] HANDS-ON TIME: 15 MINUTES ] TOTAL TIME: 15 MINUTES ] -\ 4 SERVINGS

KITCHEN GEAR

Sharp knife (adult needed) Cutting board Large skillet Measuring spoons Measuring cup Heatproof spatula Large bowl Tongs or salad servers

INGREDIENTS

1 (1-pound) salmon fillet (a “fillet” means that the bones have been removed) Salt Black pepper 1 head romaine lettuce, washed and chopped into bite-size pieces 2 to 4 tablespoons Caesar Salad Dressing (right) ½ cup Roasted Chickpeas (page 10) or croutons ¼ cup grated or shaved Parmesan cheese INSTRUCTIONS

1. Sprinkle the fish with salt and pepper. 2. Put the skillet on the stove and turn the heat to high. When the skillet is hot (flick some water on—it should dance and evaporate immediately) carefully add the fish (if it still has the skin on it, start with the pink side down). Cook it for 3 minutes, then flip it and cook it for 2 to 3 minutes longer. If you’re not sure if it’s done, cut into it with a knife and peek: the inside should look pale, with just a little rosiness in the center; if it still looks transparent and bright red, it’s not done yet. (A thicker piece will take longer to cook than a thinner piece.) 3. Put the salmon on the cutting board and cut it into 4 pieces. 4. Put everything but the salmon in a bowl and toss, toss, toss. Taste a piece of lettuce, and add more dressing if you think the salad needs it, then toss again. 5. Divide the salad among four plates, top each with a piece of salmon, and serve right away. 26

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UGRAINS UPROTEIN UVEGETABLES UFRUITS UDAIRY

DINNER

Caesar Salad Dressing

Don’t leave out the anchovies, even if you think you don’t like them! Most people never even know they’re in there—they just add a little salty-rich something you can’t quite put your finger on. This makes more dressing than you need for one dinner, but it’s great to have on hand for a few more salads. ] ADULT: YES ] HANDS-ON TIME: 10 MINUTES ] TOTAL TIME: 10 MINUTES ] -\ 1 CUP

KITCHEN GEAR

Measuring spoons Measuring cup Blender or food processor (adult needed) Rubber scraper Lidded container INGREDIENTS

4 garlic cloves, peeled and minced or put through a garlic press 2 to 3 anchovy fillets, drained and rinsed ½ teaspoon Dijon mustard ¼ cup fresh lemon juice (about 2 lemons) ½ teaspoon salt ¼ teaspoon black pepper ½ cup olive oil

JUST HOW THEY Ê / Diego and Sofia top their salads.

INSTRUCTIONS

1. Put everything except for the olive oil in the blender or food processor fitted with a steel blade and put the top on tightly. Turn the machine on and process until it looks thoroughly combined (you may need to stop the machine and use a rubber scraper to push everything down from the sides). 2. While the machine is running, gradually add the olive oil through the feed tube (or, if you’re using a blender, through the hole in the lid) and process until it looks creamy. 3. Pour into the container, cover and refrigerate up to 2 weeks.

Or Else kni d ves , app r an liances (blende

sor), the sto proces ve o food r

ove n, an d

ts. hot ingredien

Want to do it the low-tech way? Mince the anchovies, then put all the ingredients in a jar, screw the lid on tight, and shake, shake, shake! www.chopchopmag.org

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SCRUMPTIOUS WORD SEARCH

WORDS HIDDEN ABOVE

ANCHOVY CAESAR CAYENNE

Solution on page 38

CHICKPEAS GRAPE HONEY HYDRATE

KALE LETTUCE NECTAR POMEGRANATE

TABLE TALK Dinner’s a great time to catch up on conversation. How does everyone at your table answer this question? If you were going to open a convenience store that would only sell 15 different kinds of food, which ones would you pick to give everyone the best healthy options and variety? 28

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PUMPKIN QUESADILLA SALT SPATULA

DID YOU KNOW?

SPINACH TORTILLA WALNUTS WISHBONE

Chickpeas and garbanzo beans are the same thing.

DIGDIG

Sprouting Celery

For a fast, super-easy, green project, try sprouting celery right in your kitchen. Who knew that by sticking the base of your celery—the part that most people throw out!—into a dish of water, you could get greenery growing in just a few days? O ';HHO )?9>7;BI WHAT YOU NEED:

A bunch of celery with the stalks still attached at the bottom A large, sharp knife and a cutting board (adult needed) A dish or bowl deep enough to hold about a half inch of water A bright (though not too sunny) spot INSTRUCTIONS: TRASH TO TREASURE The end grows again!

1. Take a bunch of celery and, with the help of an adult, cut off about 2 inches of the bottom. Save the celery stalks to eat later. 2. Take the bottom of the celery and put it in a dish with about a half inch of water. 3. Put the dish somewhere that gets bright light, but not in direct, hot sun. 4. Replace the water every few days. 5. Be amazed at how fast new greenery appears in the center! By keeping the celery in water, it probably won’t grow big enough to make a meal, but if you plant it in soil after you’ve sprouted it you might get some good-sized stalks. To try this, find a planter, flowerpot, or any container. You’ll need one with a big hole, or a bunch of little holes, in the bottom so that water can get out, because most plants don’t like it too wet around their roots. You’ll need potting soil (bagged soil that you buy), which you put into the container so that it almost reaches the top. Then dig a hole about an inch deep in the potting soil, big enough to fit your celery bottom. Put the celery bottom in the hole and pat the soil gently around it. Put your planted celery pot in a sunny spot and watch it grow. Water it gently and try to keep the soil just moist, not wet. If you have a garden, try this in the spring, and plant your sprouting celery right in your garden. Photos by Kerry Michaels www.chopchopmag.org

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U U QUENCH VEGETABLESU FRUITSU DAIRYU GRAINS

PROTEIN

Pretty Purple Grape Sparkler

Here’s one more reason to love the fall: grapes! Purple, green, and red grapes are available all year long, but they ripen and are at their very best in the fall. Mixing dark purple grape juice with bubbly water makes a refreshing, beautiful, just-sweet-enough drink. Plus, purple grapes are full of antioxidants, which keep you healthy! For a double-grapey treat, add a couple of frozen grapes to your glass. O :7C .?;: ] ADULT: NO ] HANDS-ON TIME: 3 MINUTES ] TOTAL TIME: 3 MINUTES ] -\ 2 SERVINGS

WASH your hands with soap and water and dry them. CLEAN the counter top with a sponge. GATHER all your kitchen gear and ingredients and put them on the counter. SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

KITCHEN GEAR

Measuring spoons Measuring cup 2 glasses Spoon INGREDIENTS

6 tablespoons purple grape juice 2 cups cold bubbly water Ice cubes 8 or 10 grapes, washed and frozen solid, about 2 hours (optional) INSTRUCTIONS

1. Divide the grape juice and bubbly water between the 2 glasses and stir gently (be careful because it can foam up and overflow the glass). 2. Add the frozen grapes (if you’re using them) and some ice cubes, and serve.

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GRAPEY GREATNESS Kate and Robert cool off purply.

Safety Tip

Get an adult’s permission and help with all sharp knives,

Hydration

SO WHAT?

“Hydration” means drinking enough to keep your body working properly. More than half of your body weight is water, and all of your organs need water to do their jobs right. This is especially important in hot weather or when you’re exercising a lot, since sweating pushes a lot of fluid out of your body, and you need to replace it. HOW MUCH? You hear different things about how much water you should drink in a day. Some people say six glasses and some say eight (by “glass” they mean an 8-ounce cup—half of a typical water bottle). Usually, thirst is a good way to know when you should drink. But if you’re hot or exercising, make a point of drinking a lot, whether or not you’re thirsty. KEEP IT SIMPLE. Water gives your body exactly what it needs, without giving it extra stuff (like sugar) that it doesn’t need. If you need a change, then add a couple of spoonfuls of juice, like we do here. Iced herb tea, fizzy water, and lowfat milk are other good things to drink that don’t have added sugar. SKIP SPORTS DRINKS. You hear a lot about “electrolytes,” which are minerals and salts that you lose when you sweat. Drinking enough water and eating a balanced diet will replace them naturally—without all the sugar and artificial ingredients of sports drinks. But if you’re doing intense physical activity in super-hot weather, try coconut water, which will replace any minerals and salts you lose to sweat. DON’T TAKE OUR WORD FOR IT. How do you feel on a day when you make an effort to drink plenty? Can you think of any times you probably didn’t drink enough? How did you feel then?

appliances (blender and food processor), the stove or oven, and hot ingredients.

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HEALTHY HERO

Eat Honey, Bee Happy

Fifteen-year-old Orren Fox is raising 32 egg-laying chickens and four ducks. Oh, and 250,000 honey-producing bees, which he writes about here. O +HH;D "EN I have been beekeeping for two years. I am still a certified rookie. I went to the Essex County Beekeeping School for a few months to learn how to do it and now have four hives at home and two at school. This past year I was able to harvest about 60 pounds of honey from one hive that was really thriving. That was incredibly exciting. Instead of having a paper route, I sell my honey: I call my business BeeHappy—“Eat honey and Bee Happy.” I also sent some of the honey to my friend Mollie Katzen, who is an amazing cookbook author and who created a special granola recipe with BeeHappy honey in it. (For that recipe and more on Orren and his chickens, bees, and life, go to http://happychickens.com) What exactly is honey? Honeybees collect nectar from a variety of flowers as they fly about on their pollination flights. When they get back to the hive the house bees take the nectar and add something called an enzyme to it, then they store it in the honeycomb to dry it out. So, honey is really dehydrated nectar. Honey never spoils—in fact honey was found in King Tut’s tomb more than 2000 years later and it was still edible. Are the bees scary? I really respect the bees. If they sound mad I close up the hive and come back another day. They are defensive insects (they’ll defend themselves and their homes if they have to) but not offensive (they won’t just go after you). And I’m usually wearing a full white bee suit with a veil and gloves. They still get in though. My last trip to our school hives I was stung eight times. It’s okay, though. There are plenty of things that hurt more. 32

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PLAYING IT SAFE Orren gears up to work with his bees.

Bees by the numbers: How many flowers must honeybees collect from to make one pound of honey? About two million flowers How far does a hive of bees fly to bring you one pound of honey? More than 55,000 miles How fast does a honeybee fly? About 15 miles per hour How much honey does the average worker honeybee make in her lifetime? About 1/12 of a teaspoon

Can you help the honeybee find her hive? Solve the maze and see!

LOST & FOUND

INSTANT ACTIVITY How many jumping jacks can you do in one minute? How many pushups can you do in a row? Pushups are hard! If you can’t do any, start with your knees on the ground, and see if over time you can work up to the harder plank position.

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New Balance Foundation Presents

Playworks

Play Time

“To improve the health and well-being of children by increasing opportunities for physical activity and safe, meaningful play.” That’s the official mission of the Playworks organization—but look at these pictures and you might simplify that goal to >7L?D= <KD^ As you can see, physical fitness doesn’t need to be new-fangled or a chore. Here, Playworks students have a blast playing traditional sidewalk games. And they’re getting their hearts pumping, their muscles working, and their faces smiling. Play really matters—even though it’s all fun and games! Katalina strengthens her balance and coordination by playing good, old-fashioned hopscotch.

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Hasna, Romina, and Katalina jump rope with the help of Playworks coach Mary Godier.

You can play

To learn more about these games and lots of others, go to www.playworks.org/games

Sandy, Romina, and Katherine do some hula hooping on the playground to increase their flexibility, coordination, fitness— and joy!

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QUICK BITES

Handful of walnuts

Pear slices

Cheese and whole-wheat crackers

Applesauce (page 37) with a swirl of plain yogurt

GREAT MANNERS What counts as good table manners depends on your particular culture or family. Which of these rules does your family care about? Do you know why? UÊÊ->Þ }Ê« i>ÃiÊ> `ÊÌ > ÊÞ Õ° UÊÊ V Ü i`} }ÊÌ iÊ«iÀà ÊÜ Ê >`iÊÌ iÊ i> ° UÊÊ/> }ÊÞ ÕÀÊ >ÌÊ vvÊLiv ÀiÊ i> ð UÊÊ ÌÊÀi>` }Ê>ÌÊÌ iÊÌ>L i°

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UÊÊ ÌÊi>Ì }ÊÜ Ì ÊÞ ÕÀÊ > `ð UÊÊ ÌÊÌ> }ÊÜ Ì ÊÞ ÕÀÊ ÕÌ ÊvÕ ° UÊÊ ÌÊV iÜ }ÊÜ Ì ÊÞ ÕÀÊ ÕÌ Ê «i ° UÊÊ/ÕÀ }ÊÞ ÕÀÊ« iÊ vvÊLiv ÀiÊà ÌÌ }Ê` Ü ÊÌ Ê>Ê meal. UÊÊ ÌÊ«ÕÌÌ }ÊÞ ÕÀÊi L ÜÃÊ ÊÌ iÊÌ>L i° UÊÊ ÌÊà } }Ê`ÕÀ }Ê` iÀÌ i° UÊÊ1à }ÊÌ iÊÀ } ÌÊÕÌi à ÃÊv ÀÊ` vviÀi ÌÊ«>ÀÌÃÊ vÊÌ iÊ meal.

Best-‐Ever Applesauce

(you’ll never buy jars again)

UGRAINS SWEET TREAT UPROTEIN UVEGETABLES UFRUITS UDAIRY This fall recipe will give you such a good I-can’t-believe-I-made-it-fromscratch feeling! Maybe because maple and apple trees grow in the same climate, the two flavors taste delicious together. Eat this plain, spoon it into yogurt, or eat it alongside potato pancakes, chicken, or pork.

] ADULT: YES ] HANDS-ON TIME: 15 MINUTES ] TOTAL TIME: 45 MINUTES ] -\ 4 SERVINGS

KITCHEN GEAR

Sharp knife (adult needed) Cutting Board Measuring cup Measuring spoons Medium-sized pot with lid Wooden spoon Potato masher or fork Lidded container INGREDIENTS

4 Granny Smith or other tart apples, peeled (if you like), and diced “Diced” means cut ¼ cup water up into cubes 3 tablespoons or squares about the maple syrup size of dice.

INSTRUCTIONS

Or Else

Chunky Applesauce: Don’t mash the apples too much. Nutty Applesauce: Add ½ cup chopped lightly toasted walnuts or pecans after it’s cooked.

Safety Tip

Cranberry Applesauce: Add ½ cup fresh or frozen cranberries when you add the apples. Rhubarb Applesauce: Add ½ cup chopped rhubarb when you add the apples.

1. Put the apples, water, and maple syrup in the pot, cover and put on the stove. Turn the heat to medium-low and cook until the apples are tender, about 30 minutes, stirring every couple of minutes to make sure the apples aren’t sticking. Set aside to cool a bit, about 10 minutes. 2. Mash the apples using a potato masher or fork, and set aside to cool until just warm. 3. Serve right away, or put it in the container and refrigerate until cold. The applesauce will keep, covered and refrigerated, for up to 4 days.

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopmag.org

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FROM PAGE 18

SOLUTIONS

NUMBERS BELOW SHOW CHANGES IN THE PICTURE. CHANGED ITEMS ARE LISTED BELOW.

FROM PAGE 28

INSTANT ACTIVITY Closing your eyes while you do something physical helps improve your balance. Try doing basic leg lifts or arm circles with your eyes closed and see if you can feel the difference.

FUNNY FOOD

1. apricots and cherries switched 2. different spoon 3. coconut for almonds 4. golden raisins for regular raisins

5. oatmeal and honey switched 6. different color bowl 7. walnuts for pecans

BY KERRY MICHAELS

Can you guess what these words mean? 1. ABALONE [a-buh-LOH-nee] A. A form of processed meat often used in sandwiches. B. A strong Greek cheese made from sheep’s milk. C. A bread-kneading technique that saves time and energy. D. A type of mollusk (shellfish) with tough meat that must be tenderized before cooking.

2. MARC [mahrk] A. Seeds, pits, and skins left over after pressing fruit. B. A tart fruit with striped skin and sweet flesh, popular in New Zealand. C. A salty vegetable spread, used like peanut butter. D. A sandwich made with fried squid, served on rye bread with mustard.

3. 7 7 (WEE-kee-wa) A. A blue bean, popular in Native American cooking. B. A pink citrus fruit that is a cross between a grapefruit and a tangelo. C. An herb traditionally used to calm upset stomachs. D. Armando Wekiwa invented the vegetable peeler. ANSWERS: 1.D, 2.A, 3.B

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CHOPCHOP WOULD LIKE TO THANK OUR SPONSORS AND PARTNERS

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COMING IN OUR WINTER ISSUE! COLD-‐WEATHER FOOD TO MAKE, EAT, AND SHARE HOLIDAYS AROUND THE WORLD GET A TASTE FOR HOW THEY CELEBRATE IN OTHER PLACES! WE’VE GOT THE RECIPES.

GROW A SWEET POTATO VINE ON YOUR WINDOWSILL!

PLUS CITRUS TASTE TEST SUNSHINE SMOOTHIE (THINK: CREAMSICLE)

AND ALWAYS: GAMES PUZZLES FUN!

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The Fun Cooking Magazine for Families 4 Great Issues—just $14.95! To pay with a credit card, go to chopchopmag.org

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