™
CELEBRATE SUMMER! Fresh Recipes for Sun-Ripened Everything
GROW HERBS THE EASY WAY MEXICAN CORN ON THE COB
Melon Salad
and 5 other fruit recipes
(not including tomatoes!)
Salad on a Stick
SALLY SAMPSON VIC DEROBERTIS BARRY ZUCKERMAN CATHERINE NEWMAN CARL TREMBLAY CATRINE KELTY GINA HAHN SUE DENNY CATHY CHUTE
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.
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DONATE!
Want to help? Here’s how: We are a small non-profit with a huge mission. When you donate, you help get ChopChop to those who need it most. Your donation will help get copies to an entire classroom ($25), a pediatrician’s office ($50), or a neighborhood health center ($100). A larger donation will support our mission in more ways than we can count. Donate at chopchopmag.org/donate and for more information, contact us at info@chopchopmag.org. All recipes by Sally Sampson and Catherine Newman, unless otherwise attributed.
CONTACT US Customer service and subscriptions: 877-297-0962 or customerservice@chopchopmag.org or write to: PO Box 1981, Williamsport, PA 17703-1981 Donations: chopchopmag.org/donate or info@chopchopmag.org Editorial inquiries: 617- 924-3993 or write to: 32 Calvin Rd., Watertown MA 02472 Copyright © 2013 ChopChop Kids, a 501 (c)(3) corporation 13th printing, printed by R.R. Donnelley in Strasburg, Virginia, May 2013. Printed in the U.S.A
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Founder/President Creative Director Medical Director Editor Photographer Food Stylist Copy Editor Circulation Publishing Director
Contributors: ADAM RIED, ANDRES TREVINO
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 ChopChop 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 Mollie Katzen Cookbook author, Berkeley, CA Ann Marchetti AWMarchetti Consulting, Fort Lauderdale, FL Vivien Morris, MS, RD, MPH Chairperson, Mattapan Food and Fitness Coalition, Mattapan, MA Hana Nobel Waialua, Hawaii 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, Fast Company 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 KIDS ADVISORY BOARD Julien Alam, Orren Fox, Ellie Gershenwald, Zach Levin, Ethan Pierce, Maya Pierce, Nora Ripley-Grant, Haile Thomas
TABLE OF CONTENTS
Departments 4 Adventures in the Kitchen By Sally Sampson
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Issue 13, Summer 2013
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8 Superfood Tomatoes + toast = salad. 11 Think Again! Zucchini gets the pancake treatment. 14 Kitchen Skills How to use a melon baller 20 What’s Different? Can you tell what’s been changed in these two pictures? 27 Quick Bites Instant snacking 28 DigDig Herbs in tubes
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29 Lost and Found Can you find your way out of this maze?
16 Tuna Pan Bagnat A scrumptiously flattened sandwich
30 Taste Test Cooking Methods: Broccoli, four ways
18 Creamy Maple-Walnut Dip Dunk your berries!
32 Healthy Hero Carter Kostler, kid inventor 34 New Balance Foundation presents Running Lace up and go! 37 Scrumptious Word Search 38 Solutions Puzzled? We’ve got answers.
Awesome Recipes
5 Top-Your-Own Breakfast Taco Breakfast the way you like it 6 Cherry-Berry Smoothie Whir up a smooth pink drink. CELEBRATE SUMMER!
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14 Melon Salad with Chiles and Mint Sweet, zesty, and colorful
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19 Easy Dill Pickles These are such a cinch to make. 22 Curried Spinach Salad Add snap with seeds and fruit. 24 Mexican Corn Chili and lime team up tastily. 25 Herby Lettuce Wraps DIY packets of awesomeness 26 Greek Salad Kabobs Salad on a stick 33 Fruit Water A pineapple-y refreshment 36 Kiwisicles One-ingredient frozen-fruit pops 22
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WINTER 2011
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LEARN THE KEY! At the top of each recipe, you’ll find a key code. Here’s how to read it: ❚ ADULT: YES
❚ HANDS-ON TIME: 30 MINUTES
❚ TOTAL TIME: 1 HOUR
❚ MAKES: 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.
MAKES
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 To help us keep an eye on healthy eating, the USDA’s MyPlate illustrates how much of each food group we should eat. Keep this picture in mind when you’re serving yourself food, so you end up with a balanced meal. We list the food groups at the top of the page and show you which groups the recipe gives you a significant serving of. We also color-code the ingredients to show which food groups they belong to. Sometimes it’s a bit tricky: If there’s just a little lemon juice, for example, we mark it as a fruit (because it is), but it won’t really count as a serving.
• PROTEIN• VEGETABLES• FRUITS• DAIRY• GRAINS
•
FRUITS: Oranges, grapefruit, 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
• •
Dear Parents,
I
n March, several of us from ChopChop went to Washington, DC to attend the Partnership for a Healthier America summit; public, private, and non-profit organizations (including the American Academy of Pediatrics, Hyatt Hotels, Playworks, YMCA, Walmart, the New Balance Foundation, and the Robert Wood Johnson Foundation) got together to talk about ways to address the childhood obesity epidemic. It was a conference that had many goals, but from our point of view it was all about how Sally Sampson organizations could is the author of 20 make all food healthcookbooks and the founder and president of ier and healthier food ChopChop magazine. more accessible. Michelle Obama was a keynote speaker and when she said “We can’t lie around on the couch eating French fries and expect our kids to eat carrots and run around the block,” it got us thinking about how very important that message is. We don’t generally talk about obesity in these pages because we believe that getting kids involved in cooking should be about fun first and that from there good things will come. But it’s so important for parents to be role models — and whether it’s cooking from our summer issue, or taking a walk after dinner every night, be sure you practice what you preach. Even if your kids don’t seem to be listening, they’re watching you. Get off the couch and into the kitchen! Warmly,
• •
Sally Sampson 4
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•GRAINS HEALTHY START •PROTEIN •VEGETABLES •FRUITS •DAIRY
Top-Your-Own Breakfast Taco
This recipe is from the “For Kids by Kids” menu, available at Hyatt Hotels, where having breakfast is fun, tasty, and healthy. If you have an adult helper handy, these tacos would make a great breakfast in bed to celebrate that special someone on Mother’s Day or Father’s Day (hint, hint). Chef Troy Knapp makes it here with his family, adding fruit kabobs and milk, to make it a perfectly rounded (MyPlate) breakfast. ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 30 MINUTES ❚ MAKES: 4 SERVINGS
KITCHEN GEAR
Small skillet Tongs Clean dish towel Small bowl or mug Fork Measuring cup Measuring spoons Spatula 5 small bowls (for toppings)
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.
GET READY TO SCRAMBLE! Troy and his daughter prep the eggs for their tacos.
PREPARE your ingredients, which means you may have to do something before you get started with the instructions.
INGREDIENTS
4 (6-inch) corn or whole-wheat tortillas 4 large eggs 2 teaspoons olive oil For toppings (in small bowls): ½ cup shredded romaine lettuce ½ cup shredded cheese (cheddar or Monterey Jack) 1/3 cup guacamole (or mashed or diced avocado) 1/3 cup pico de gallo or salsa 1/3 cup diced fresh pineapple
“Diced” means cut up into cubes or squares about the size of dice.
INSTRUCTIONS
1. Put the skillet on the stove, turn the heat to low, and add 2 tortillas, one on top of the other. After 1 minute flip them and leave them for another minute (you’ll end up heating 1 side of each tortilla). Repeat with the other 2 tortillas. Turn the heat off, wrap the tortillas in the clean dish towel, and set them aside. 2. Crack the eggs into the small bowl or mug, and use the fork to beat the mixture well until the yolks and whites are blended and pale yellow. 3. Turn the heat under the skillet to medium and add the oil. After a minute, pour in the eggs. 4. Drag the spatula across the bottom of the pan to move the cooked egg aside so that the uncooked egg runs underneath, closer to the heat (the egg on the bottom, closest to the heat, will cook first). Keep pulling the cooked egg aside until the mixture is firm and cooked. 5. Divide the eggs among the tortillas and serve with the small bowls of toppings.
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.
• • SMASHING SMOOTHIE VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Cherry-Berry Smoothie
Spoiler alert: this isn’t the only recipe in this issue that showcases fresh berries! But, come summertime, we figure we should eat as many berries as we can. This creamy fruit shake is a great way to do just that. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 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.
KITCHEN GEAR
SCRUB all the fruits and vegetables and lay them out on a dishtowel to dry.
Measuring cup Measuring spoons Cutting board Blender (adult needed)
PREPARE your ingredients, which means you may have to do something before you get started with the instructions.
INGREDIENTS
½ cup milk ½ cup plain yogurt ½ cup fresh or frozen (unsweetened) raspberries or strawberries, or a combination ½ cup fresh or frozen (unsweetened) cherries, pitted 2 dates, pitted 2 ice cubes
SWEET AND GETTING SWEETER Elian adds dates to his smoothie.
“Pitted” means with the pits removed.
INSTRUCTIONS
1. Put all the ingredients in the blender in the order listed. 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.
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DID YOU KNOW?
Dates are a great natural sweetener because they also add nutrients, including fiber and the minerals calcium, magnesium, and potassium. Feel free to swap half a banana—another wholesome sweetener—for the dates, if you prefer.
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• • SUPERFOOD VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Tomatoes
WHAT MAKES THEM SO SUPER? They’re a juicy example of summer’s sun-drenched perfection—and they’re fabulously good for you. Tomatoes are filled with vitamin C, lutein (which is good for your eyes), and lycopene, the cancer-fighting antioxidant that gives them their red color.
Tomato Toast Salad People often use the word “soggy” to describe something that’s wet in a bad way, but here the bread absorbs the juice from the tomatoes and gets deliciously, wonderfully soggy! This is a classic Italian dish (often called panzanella) that’s a great way to use up ripe tomatoes and day-old bread. If you like, you can also add any color bell peppers, cucumber, arugula, mint, black olives, sundried tomatoes, or goat, feta, or mozzarella cheese. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 35 MINUTES ❚ MAKES: 4 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
Cutting board Sharp serrated knife (adult needed) Measuring cup Measuring spoons Large bowl
CAUTIOUS BUT HOPEFUL Moses and Dagim try the salad!
INGREDIENTS
3 cups diced fresh tomatoes (2–3) or 3 cups cherry tomatoes, cut in half ¼ cup chopped fresh basil or parsley leaves ¼ cup chopped red onion or scallions ¼ teaspoon salt 2 tablespoons olive oil 1½ tablespoons fresh lemon juice, or vinegar (any kind is fine) 1 garlic clove, peeled and minced or put through a garlic press 3 cups toasted or grilled day-old whole-wheat bread, cut into 1-inch squares
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INSTRUCTIONS
1. Put the tomatoes, basil or parsley, red onion or scallions, salt, olive oil, lemon juice or vinegar, and garlic in the bowl and mix well. 2. Add the bread and mix again. Taste the salad, and add more lemon or vinegar, herbs, or salt if you think it needs it. 3. Cover and refrigerate at least 20 minutes and up to overnight.
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DID YOU KNOW?
Botanically speaking, tomatoes are a fruit; technically speaking, they’re a berry; and legally speaking— according to an 1893 Supreme Court ruling about how to classify them—they’re a vegetable.
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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.
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•GRAINS THINK AGAIN! •PROTEIN •VEGETABLES •FRUITS •DAIRY
Think you hate zucchini? Think again.
Squash seems weird to some people. Is it the name squash, which makes it sound like somebody sat on it? We aren’t sure. But one thing we are sure of is that we love it, and another is that it’s really good for you. Sure, everyone jokes that people grow so much
Zucchini Pancakes
zucchini that the best thing to do with it is to dump it on someone’s porch, ring the bell, and run away. But we think these tender, savory, green-flecked pancakes just might convert you. Open your mind (and your mouth!) and try them.
IT’S GOOD! Will: “Zucchini’s my worst enemy when it’s plain—but this is really good!”
If you have fresh herbs handy—cilantro, basil, or mint— stir some into the batter. They add a wonderful flavor to the finished dish. ❚ ADULT: YES ❚ HANDS-ON TIME: 35 MINUTES ❚ TOTAL TIME: 35 MINUTES ❚ MAKES: 4 SERVINGS
KITCHEN GEAR
INGREDIENTS
Box grater Colander Large bowl Measuring spoons Measuring cup Sharp knife (adult needed) Cutting board Large skillet Tablespoon Spatula
3 cups shredded zucchini (about 2 medium-sized zucchini) 1 teaspoon salt 2 large eggs, lightly beaten 2/3 cup whole-wheat flour ¾ cup crumbled feta cheese 4 scallions, greens and whites, chopped 1 tablespoon olive or vegetable oil
INSTRUCTIONS
1. Put the shredded zucchini in the colander and sprinkle with the salt. Set the colander in the bowl. 2. Using your hand, press down on the zucchini so that as much liquid as possible drains out into the bowl. Stir the zucchini and repeat. Throw away the liquid. 3. Put the zucchini in the bowl and add the eggs, flour, cheese, and scallions. Mix well. 4. Put the skillet on the stove and turn the heat to medium. When the skillet is hot (flick some water on—it should dance and evaporate immediately), add the oil. 5. Using the tablespoon, scoop blobs of the zucchini mixture from the bowl and spread it into a round, flat nest on the skillet: it should make a circle that’s about 2 inches wide and ¼ inch thick. Repeat to fill the skillet. 6. Cook until the bottoms are deeply golden, about 5 minutes, then turn the pancakes over and cook 5 more minutes. Repeat with the remaining mixture.
Top This
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BERRY NICE! Elizabeth holds a carton of fresh strawberries.
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Summer sunshine is here! Fruits and vegetables are ripening all over, and it’s a great time to eat lots of them. Whether you’re growing them yourself or buying them from a farm stand, a farmers’ market, or a supermarket, eat food when it’s fresh—and get inspired! These seasonal recipes are perfect for your picnics, patio dinners, beach outings, and dinner-table meals. Enjoy.
What does it mean? Have you heard any of these words used to describe the food you’re eating? Here’s what they mean.
Local refers to food that’s grown near where you buy it. Because it’s not getting shipped from far away, local food can be picked when it’s ripe (instead of being picked when it’s unripe so it won’t spoil on the trip from farm to market) and growers don’t have to use up lots of gasoline to get it to you. Buying local food also helps support the community where it’s grown. Organically grown refers to food grown without chemical pesticides or fertilizers. Lots of people think that organic food is healthier for your body and healthier for the earth too. Conventionally grown refers to food that is grown with chemical pesticides or fertilizers. In other words, not grown organically. Natural or all-natural is a term that suggests food that is made without added or artificial color, flavor, or sweetener—but there aren’t actually a lot of rules about how the term can be used, so be sure to read labels. Sustainably grown refers to food that’s produced in a way that is good for the people eating it and growing it, and also healthy for the earth now and into the future.
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• • VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Melon Salad with Chiles and Mint
We’ve adapted this recipe from the book CookFight by Kim Severson and Julia Moskin. It’s surprising to think of pairing melon with savory ingredients like herbs and chile peppers—but if you try it, you’ll see what makes it such a great and refreshing idea. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 35 MINUTES ❚ MAKES: 4 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
INGREDIENTS
Sharp knife (adult needed) Cutting board Measuring cup Medium-sized bowl Melon baller (if you have one) Measuring spoons
¼ cup fresh lime juice 1. Put all the ingredients in the bowl. (about 2 limes) 2. Eat right away, or cover and refrigerate 1 small green chile pepper, minced 1 hour and no more than 3 hours. or ½ teaspoon chili flakes (if you like) 4 cups melon balls or cubes When you cut chile peppers, “Minced” (1 large cantaloupe or their oils can get on your hands and, later, burn your means honeydew or ½ small eyes or nose if you rub them. Wear rubber gloves to finely watermelon) chopped. cut the peppers. If you forget, use dish soap to wash your hands afterwards, since it can get the oil off 10 fresh mint or basil leaves, better than regular hand soap can. chopped
INSTRUCTIONS
Safety Tip!
How to use a Melon Baller A melon baller is an old-fashioned and not-at-all-important kitchen tool! But that doesn’t mean it’s not superfun to use one, and there’s just something so satisfying about turning a big melon into a bowlful of small spheres. Besides, it’s a good excuse to raid your grandma’s kitchen drawers— she probably has an old melon baller in there somewhere! KITCHEN GEAR
Sharp knife (adult needed) Cutting board Melon baller Bowl INGREDIENTS
1 melon, (any kind is fine) washed and dried
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INSTRUCTIONS
1. Cut the melon in half (this is a good job for your adult), and slice a piece from the bottom of each half so that you can steady the halves while you work. If it’s a cantaloupe-type melon, scrape out all the seeds and discard them. 2. Plunge the edge of the melon baller into the melon, and rotate the edge all the way around to make a perfect sphere. (Keep at it, and you’ll get the hang of it!) Put the balls in the bowl. Repeat until you’ve balled up all the useable fruit, then discard the rind—or put the melon balls back into it, to be fancy.
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• • VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Tuna Pan Bagnat Pan bagnat (pronounced pan ban-YAH) is Provençal French for “bathed bread”—and it describes an especially juicy type of sandwich! Use this tuna salad on a regular sandwich—or, to be French about it, serve it inside a hollowed-out baguette (ideally whole-wheat). For an even more authentic version, put the filled baguette back in the fridge and weigh it down for a bit with something heavy (a cast-iron skillet is perfect—or a stack of ChopChop magazines!). ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 2 HOURS 15 MINUTES ❚ MAKES: 6 SERVINGS
KITCHEN GEAR
Can opener Colander Measuring spoons Measuring cup Medium-sized bowl Fork or whisk Cutting board Sharp knife (adult needed) INGREDIENTS
2 (5-ounce) cans tuna (any kind is fine) 3 anchovies, finely chopped (if you like) 2 teaspoons Dijon mustard 2 tablespoons fresh lemon juice 2 tablespoons plain yogurt ¼ cup olive oil 1 red bell pepper, cored and finely diced ½ red onion, finely chopped ½ cup chopped parsley INSTRUCTIONS
1. To drain the tuna: Set the colander in the sink, then use the can opener to open each can and carefully empty them into the colander. Using the fork, press down on the tuna to squeeze the liquid out. Allow it to drain away. 2. Put the anchovies, mustard, lemon juice, yogurt, and olive oil in the bowl and stir well. 3. Add the drained tuna and break up the clumps with the fork. 4. Add the bell pepper, red onion, and parsley and mix well. Taste the salad, and add more lemon or mustard, or a pinch of salt, if you think it needs it. 5. Cover and refrigerate at least 2 hours (to let the flavors mingle) and up to 3 days.
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FLATTENING Elizabeth fills the sandwich, then squashes it.
Fancy That!
Try adding: • Chopped fresh basil leaves • Sliced black olives • Artichoke hearts • Cooked green beans • Canned white beans
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.
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• • VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Creamy Maple-Walnut Dip for Berries Berries are perfectly delicious just the way they are, of course. But sometimes we like to jazz them up a little with this sweet, tangy, nutty dip. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUtTES ❚ MAKES: 4 SERVINGS
KITCHEN GEAR
Measuring cup Measuring spoons Sharp knife (adult needed) Cutting board Small bowl Spoon INGREDIENTS
1 cup plain yogurt 1 teaspoon vanilla extract 2 tablespoons real maple syrup 1/3 cup very finely chopped walnuts, pecans, or almonds 1 pint (2 cups) any kind of berries, washed INSTRUCTIONS
1. Put the yogurt, vanilla extract, maple syrup, and nuts in the bowl and mix well. 2. Serve right away, with the berries, or cover and refrigerate up to 3 days.
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BIG DIPPERS Moses and Dagim dunk their berries.
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.
•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY
Easy Dill Pickles
Do you have the patience to wait for these to get good and sour? Let’s see! This is the time of year to get small pickling cucumbers from farm stands and farmers’ markets, but no worries if you can’t—just slice up a big cucumber or two and make pickles from that. They’ll still be delicious. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 2 DAYS ❚ MAKES: 2 QUARTS
KITCHEN GEAR
INSTRUCTIONS
Measuring cup Measuring spoons Medium-sized pot Cutting board Sharp knife (adult needed) Large glass or nonreactive metal bowl Small plate
1. To make the brine: Put the water, salt, and vinegar in the pot, put the pot on the stove, and turn the heat to medium. When the mixture boils (you’ll know it’s boiling when you see bubbles breaking all over its surface), turn the heat off and set aside to cool. 2. Wash the cucumbers, trim off the blossom ends (that’s the end opposite where it grows on the stem), and, if you’re using large or baby cucumbers, cut them into ¼-inch slices. If you’re using pickling cucumbers leave them whole. 3. Put the cucumbers, garlic, dill and peppercorns in the bowl. Add the cooled brine and stir well. 4. Lay a plate over the top of the cucumbers. Leave the cucumbers for 2 or 3 days, until they are as sour as you like them. 5. Cover and refrigerate up to 2 weeks.
Choose a small plate that will fit inside the bowl and press on the vegetables.
INGREDIENTS
5 cups water 2 tablespoons salt ¾ cup white vinegar 1½ pounds small pickling cucumbers or 2 seedless English cucumbers (the big kind wrapped in plastic) or 2 (14-ounce) packages of baby cucumbers 3 garlic cloves, peeled 4 large dill sprigs ¼ teaspoon black peppercorns
DID YOU KNOW?
The sour taste of the pickles comes from the added vinegar as well as the natural process of fermentation, which uses healthy bacteria to convert the vegetable’s own sugar into tart lactic acid.
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WHAT’S DIFFERENT? We found 10 changes in the picture on page 21.
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Can you find them all? Solution on page 38.
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• • VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Curried Spinach Salad
Open your mind to this salad—even if the ingredients sound strange! The curry flavor of the dressing goes really well with the sweet fruit, and the sesame seeds make it just a little crunchy. Spinach is one of the very healthiest things you can eat, so be sure to try plenty of different recipes for it! ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 4 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 Cutting board Sharp knife (adult needed) Large bowl Fork or whisk
THE BESTDRESSED SPINACH! Natalie tosses the salad.
INGREDIENTS
For the dressing: 3 tablespoons vinegar (any kind is fine) ¼ cup olive, canola, or vegetable oil ½ teaspoon curry powder ½ teaspoon Dijon mustard ½ teaspoon salt For the salad: 6 cups flat-leaf or baby spinach, washed well 1 large apple, scrubbed or peeled, and diced ½ cup raisins 2 tablespoons lightly toasted sesame seeds INSTRUCTIONS
1. Put the vinegar, oil, curry powder, mustard, and salt in the bowl and using the fork or whisk, stir well. 2. Add the spinach, apple, raisins, and sesame seeds and toss to combine. Serve right away. 22
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Try This
To toast sesame seeds, put a small skillet on the stove and set the heat to medium. Add the sesame seeds and cook, stirring, until golden, 2–3 minutes.
•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY
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• • VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Mexican Corn
Elote is the Spanish word for this spicy, lime-laced Mexican street-food favorite. It is often served with a coating of cheese, but in this version we’re letting more of the corn’s sweetness shine through. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 20 MINUTES ❚ MAKES: 4 SERVINGS
ALL EARS Halina and Yoojin brush some seasoning onto their corn.
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.
DID YOU KNOW?
KITCHEN GEAR
INGREDIENTS
INSTRUCTIONS
Large pot Measuring spoons Measuring cup Grater or zester Citrus juicer Small bowl Whisk Tongs Plate Pastry or basting brush (if you have one)
4 ears corn, shucked
1. Fill the pot halfway with water and put it on the stove (It will be heavy. Ask your adult to help you, or use your muscles!). Turn the heat to high and bring the water to a boil (You’ll know the water is boiling when you see bubbles breaking all over its surface). 2. Meanwhile, put the olive oil, mayonnaise (if you like), lime juice and zest, chili powder, and salt in the small bowl and whisk them together. 3. Carefully add the corn to the boiling water (Ask your adult to help you). Now look at your watch or set a timer for 3 minutes. 4. Turn the heat off and use a pair of tongs to move the corn from the pot to a plate. 5. Brush or spoon some of the lime mixture over each ear of corn, rolling the ear to coat it. Serve right away.
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“Shucked” means with all the papery husks and silk removed.
1 tablespoon olive oil 1 tablespoon mayonnaise (if you like) ½ lime, scrubbed (including its juice and grated zest) 1 teaspoon chili powder ¼ teaspoon salt
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Chili powder can refer either to straightup ground dried chile peppers or to the seasoning blend sold for making chili. That blend is actually a mix of ground dried chile peppers, cumin, oregano, onion and garlic powders, and salt. Either “chili powder” is fine here!
•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY
Herby Lettuce Wraps These do-it-yourself lettuce wraps are Chinese in origin, but here we’ve seasoned them with herbs in a way that’s more traditionally Vietnamese. So they’re not authentically anything, but they’re completely delicious! ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 30 MINUTES ❚ MAKES: 4 SERVINGS
WRAP AND ROLL Moses and Dagim are ready for lunch.
KITCHEN GEAR
INGREDIENTS
INSTRUCTIONS
Measuring spoons Cutting board Sharp knife (adult needed) Garlic press Zester or grater Spatula Measuring cup Large skillet
1 tablespoon vegetable oil 3 scallions, finely sliced 2 garlic cloves, peeled and minced or put through a garlic press 1 teaspoon finely chopped or grated fresh ginger 1 pound ground turkey or lean ground beef 2 tablespoons low-sodium soy sauce 1 tablespoon rice vinegar or white vinegar 8 soft lettuce leaves (such as butter lettuce) 2 cups fresh herb leaves: basil, mint, and/or cilantro
1. Put the skillet on the stove and turn the heat to medium. When it is hot, add the oil, scallions, garlic, and ginger, and cook, stirring, until the mixture is bubbly and fragrant, about 2–3 minutes. 2. Add the turkey or beef to the skillet and turn the heat up to medium-high. Cook, breaking it up with the spatula, until the meat is cooked through and browning, about 5 minutes. 3. Add the soy sauce and vinegar and cook, stirring, until the liquids are absorbed, 1–2 minutes more. Taste the mixture and add more soy sauce or vinegar if you think it needs it. 4. Serve with the lettuce leaves and toppings: put a spoonful of the meat mixture into a lettuce leaf, add herbs, roll and eat. www.chopchopmag.org
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• • VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Greek Salad Kabobs Of course you could simply make a salad, but this is more fun, and the kabobs make delightfully unusual afterschool snacks or perfectly cheerful summer appetizers. If you like bell peppers, feel free to add those too! ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 30 MINUTES ❚ MAKES: 12–15 KABOBS
KITCHEN GEAR
Measuring spoons Zester or grater Small bowl Cutting board Sharp knife (adult needed) Measuring cup Bamboo skewers INGREDIENTS
1 tablespoon fresh lemon juice ½ teaspoon grated lemon zest 1 tablespoon olive oil 2 teaspoons finely chopped fresh mint (or ½ teaspoon dried) 1 small garlic clove, peeled and minced or put through a garlic press 1 (8-ounce) block feta cheese, cut into cubes 1 cucumber, quartered lengthwise, and cut into cubes 1 pint (2 cups) cherry tomatoes 1 cup pitted black or green olives “Pitted” means with the pits removed.
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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.
SKEWERING SALAD Natalie pushes cheese and veggies onto the sticks. INSTRUCTIONS
1. Put the lemon juice and zest, olive oil, mint, and garlic in the bowl and mix well. Add the feta and gently stir. Leave it to marinate while you prepare the other ingredients. 2. Thread the marinated feta, cucumber, tomatoes, and olives onto the skewers, alternating and arranging them however you like. (Tip: Push the skewers slowly and gently through the cheese cubes so that they won’t be inclined to crumble.) Serve right away.
Cashews
Cherry tomatoes
Melon balls
QUICK BITES
A fresh plum
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DIGDIG
Herbs in Tubes
With a snip here and a snip there, you can turn cardboard tubes into handy little (free!) seed-starting pots. Plus, they’re biodegradable—which means you can plant your seedlings in the soil, pot and all, and the cardboard will decompose. Plant your favorite herbs; some seed companies even sell packets of mixed herbs, so you can get a variety without buying a ton of seeds. If you flip through this issue, you’ll see that we use herbs a lot! WHAT YOU NEED:
INSTRUCTIONS:
Paper-towel tubes Scissors Tape Wide, shallow container Spoon Potting or seedstarting soil Herb seeds Wooden craft sticks Permanent marker Plastic wrap
1. Cut each paper-towel tube into 4 pieces. On each piece, cut 4 slits evenly spaced around 1 end of it. Bend the flaps in, overlapping them to form the bottom of the pot, and tape them down. 2. Arrange the pots in the container and use the spoon to fill them with soil. 3. Plant your seeds according to the package directions, then water them and, if you like, add labeled sticks so you’ll know what’s what. Cover the whole thing with plastic wrap to keep the soil warm and damp. 4. Put your pots in a warm, sunny spot and keep the soil damp. 5. When the plants emerge, which will take a week or 2, remove the plastic wrap. 6. When the herbs get big, you can either leave them in their little tube-pots and use them from there—or you can transplant them into a larger container or a garden: just remove the tape and open the bottom of the tube-pot to free the roots—the cardboard will decompose in the ground.
Photos by Catherine Newman
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FARM TO TABLE Can you help turn these tomatoes into tomato sauce?
INSTANT ACTIVITY A gymnastics-style bridge really strengthens your arms, back, and legs! Try it. Lie on your back and bend your knees, then put your hands on the floor by your ears, with your elbows bent. Push up with your arms and legs to arch your back off the floor. It's hard! Try it again tomorrow.
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• • TASTE TEST VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Cooking Methods
Of course you know that the ingredients you cook with matter a lot—but the way you cook those ingredients (or don’t cook them!) does too. Don’t take our word for it: try these three ways of preparing broccoli (you could use asparagus, green beans, or even sliced zucchini if you prefer). Each method uses the exact same ingredients, so you can really see the differences among them. Get a couple of friends to help you, and you’ll be able to sit down with the four variations and compare notes on which you like best. ❚ ADULT: YES ❚ HANDS-ON TIME: 45 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 6 SERVINGS
KITCHEN GEAR
Cutting board Sharp knife (adult needed) Vegetable peeler Mixing spoon Measuring spoons 4 medium-sized bowls Large spoon Small rimmed baking sheet Oven mitts Medium-sized skillet Medium-sized pot with lid Colander INGREDIENTS
1 large bunch broccoli (about 1 ½–2 pounds) 8 teaspoons olive oil ½ teaspoon salt Lemon wedges
TRY IT AND SEE. Halina, Sydney, and Zack taste all four preparations.
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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.
INSTRUCTIONS
1. Cut the stalks from the broccoli, and cut the florets into bite-size pieces. “Florets” are the branched clusters at the top of the broccoli.
2. Use the vegetable peeler to remove some of the tough outer peel from the stalks, then cut the skinny stalks into 2-inch pieces and cut the thick stalks into thin (¼-inch) slices. For raw: 1. Put ¼ of the broccoli in a bowl. Add 2 teaspoons olive oil and 1/8 teaspoon salt and mix well. Serve with lemon wedges. Don’t have a 1⁄8-teaspoon measure? Eyeball half of a ¼-teaspoon measure!
For roasted: 1. Turn the oven on to BAKE and set it to 500 degrees. 2. Put ¼ of the broccoli on the baking sheet. Add 2 teaspoons olive oil and 1/8 teaspoon salt and mix well. 3. Put the baking sheet in the oven and bake until the broccoli is lightly browned, 8–10 minutes. Serve with lemon wedges. For pan-roasted: 1. Put ¼ of the broccoli, 2 tablespoons water, 2 teaspoons oil, and 1/8 teaspoon salt in the pan and put the pan on the stove. Turn the heat to high and bring the liquid to a boil. 2. Cook, stirring every now and then, until the liquid has been absorbed and the broccoli starts to sizzle, about 5 minutes. Serve with lemon wedges. For steamed: 1. Fill the pot ½ inch full of water and put the pot on the stove. Cover the pot with the lid, turn the heat to high and bring the water to a boil (you’ll know it’s boiling when you see bubbles breaking all over its surface). 2. Put ¼ of the broccoli in the pot, put the lid back on, and steam for 5 minutes. 3. Drain the broccoli in the colander, then put it back in the pot. Sprinkle on 2 teaspoons oil and 1/8 teaspoon salt, and serve with lemon wedges.
PLENTY OF BROCCOLI! Zack and Elizabeth try the roasted kind.
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HEALTHY HERO
Carter Kostler We met 14-year-old entrepreneur Carter Kostler at the Partnership for a Healthier America Summit, where he was a semifinalist in the End Childhood Obesity Challenge. After learning about the negative health effects of soda, Carter invented the Define Bottle, “an eco-chic fruit-infused water bottle to take on the go,” as an antidote to sugary drinks. We got a chance to talk to ask him some questions. DEFINING HEALTH Carter invented the Define Bottle as an alternative to soda.
What are your thoughts on soda? I quit soda and juice a year ago. And you start to feel so great—you feel really good about your body, and your body kind of cleanses itself. I don’t think there’s such a thing as a good amount of soda. Even though it tastes good, and it’s great, it’s just not good for you. Even if you just add a slice of pineapple or strawberry into your water, you get the same effect of it tasting good, but it’s healthy. And your taste buds get used to it. What’s your favorite snack? Peanut butter on celery.
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What’s one food you are trying to learn to like? I really do like a lot of healthy foods. Maybe I had to warm up to kale. But really, over time, you get used to it. What’s your favorite kind of physical activity? I’m on the track team. After you work out or run or go for a walk, there are things in your brain that actually releases this feel-good molecule—it’s called dopamine— and you have that feeling of accomplishment. I feel healthier, and my body feels good.
If you could have a meeting with policy makers, what would you say? We need to make sugary drinks less accessible—kids should have to go way out of their way to get them. We shouldn’t have soda machines in schools. You have to make a change there. You have to. Can kids really make meaningful changes in their world? Look at me! If you have an idea, even if it’s a long shot, or nobody believes in you, you’ve got to keep on going. You have to keep on rolling with it. You will get there!
Fruit Water
•GRAINS QUENCH •PROTEIN •VEGETABLES •FRUITS •DAIRY
Make a pitcher of refreshing fruit-flavored water. Pineapple—just plain pineapple—is Carter’s favorite, but of course you could use strawberries, kiwi, melon, lemon, or any fruit you like—and you can even add herbs, such as mint or rosemary! ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 4 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 cup Pitcher 4 drinking glasses INGREDIENTS
1 cup fresh pineapple chunks 4 cups water INSTRUCTIONS
1. Put the pineapple chunks and water in the pitcher. 2. Refrigerate for 1 hour, then pour into 4 glasses, distributing the fruit evenly.
Try This
• Lemon and mint • Apple and rosemary • Use seltzer instead of tap water • Melon and basil • Lime and raspberries www.chopchopmag.org
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New Balance Foundation Presents
R
Running
unning is great exercise, and almost anyone can do it: you don’t need any special equipment or a team or a coach (although company is always nice). All you have to do is lace up some sturdy sneakers and go. But what if you haven’t been running at all? Then start slow. A well-known program called “Couch to 5K” (C25K) gives you nine weeks to go from not running at all (0 miles) to being able to run 5K (3.2 miles)—you just run a little more every day to build up your strength and endurance. That’s something good for kids 10 and up—but if you’re younger, follow the same plan of increasing gradually, and set a 2-mile goal instead. The important thing is just to get running!
WITH JUST A LITTLE PREPARATION. . . Jack, Halina, and Sydney get ready to hit the road.
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LACE UP!
GET HYDRATED!
STRETCH!
RUN LIKE THE WIND!
FUN FITNESS Jack and Zack hit the ground running.
Want more?
The website www.kidsrunning.com offers lots of tips and resources for kid runners at all stages.
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• • SWEET TREAT VEGETABLES• FRUITS• DAIRY• GRAINS
PROTEIN
Kiwisicles
These couldn’t be simpler—or more coolingly beautiful! You can make “-sicles” with other fruit, of course: melon balls, strawberries, pineapple chunks. Got friends coming over? These are fun and easy to make for a crowd. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 2 HOURS ❚ MAKES: 4 SERVINGS
COOL KIWI Yoojin and Jack enjoy their fruit pops.
KITCHEN GEAR
INGREDIENTS
Vegetable peeler Cutting board Sharp knife (adult needed) Wide plastic lid (such as a yogurt or Tupperware lid) 4 wooden ice-pop sticks
1 kiwi INSTRUCTIONS
1. Peel the kiwi and cut it into 4 thick slices. 2. Push a wooden stick into each slice and lay the “pops” on the lid. (Because the lid is flexible, you can bend it to pop the pops off!) 3. Freeze until solid, about 2 hours. Enjoy!
Safety Tip 36
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Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.
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.
SCRUMPTIOUS WORD SEARCH
WORDS HIDDEN ABOVE Solution on page 38
CHERRIES RASPBERRY TOMATO BASIL
ZUCCHINI SCALLION PEPPER ONION
PARSLEY CANTALOUPE MINT SPINACH
TABLE TALK Dinner’s a great time to catch up on conversation. How does everyone at your table answer these questions? • When you are trying to learn more about something, how do you get more information? Whom do you talk to? • What’s your dream job? • What was your most memorable meal ever?
APPLE CUCUMBER LETTUCE CILANTRO
CORN DILL BROCCOLI PINEAPPLE
GREAT MANNERS We know more and more families who are putting their tech devices (cell phones, Smart Phones, iPods, etc.) into a basket during dinner so that they can eat uninterrupted and really focus on their meal and their dinner companions. What do you think about that? What is your family’s policy? Do you think it’s working? www.chopchopmag.org
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FROM PAGE 20
SOLUTIONS
NUMBERS BELOW SHOW CHANGES IN THE PICTURE. CHANGED ITEMS ARE LISTED BELOW.
FROM PAGE 37
INSTANT ACTIVITY Use your hands and feet to keep a balloon or beach ball in the air. How many times can you hit it before it touches the ground?
EDIBLE VOCABULARY
1. 2. 3. 4. 5.
6. Corn shucked 7. Carrot tops removed 8. Cauliflower for broccoli 9. Pepper color changed 10. Two peppers instead of one
Corn and lettuce switched Strawberry plate rotated Melon cut Tomato color changed Tomato missing stem
BY BIRDY NEWMAN
Can you match the words with their meanings? 1. dunlop
A. A tall plant whose stalks are candied and used in English desserts
2. zedoary
B. A sweet Indian pudding usually made with milk and rice
3. kheer
C. An Asian herb whose dried root can be used as a spice similar to ginger
4. cycad
D. A hard Scottish cow’s milk cheese similar to cheddar
5. angelica
E. A tropical plant whose large seeds can be processed and eaten Answers: 1D, 2C, 3B, 4E, 5A
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CHOPCHOP WOULD LIKE TO THANK OUR SPONSORS AND PARTNERS
Parents’ Choice Gold Award Winner 2013
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COMING IN OUR FALL ISSUE! COOL-WEATHER RECIPES TO MAKE, EAT, AND SHARE!
AROUND-THE-WORLD SOUPS! MAKE A GLOBAL BOWLFUL
PLUS HOW TO GO GROCERY SHOPPING GREEN APPLE SMOOTHIE • SPROUTING GINGER AND ALWAYS:GAMES, PUZZLES, FUN! 40
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