ChopChop Spring 2014 by ChopChop Family

â&#x201E;˘

Think out of the

shell! Crack an egg and make something great.

Super spring recipes

One schoolâ&#x20AC;&#x2122;s

Magic

Garden Jumping Rope Pineapple Frozen Yogurt Stovetop Popcorn

SALLY SAMPSON VIC DEROBERTIS BARRY ZUCKERMAN CATHERINE NEWMAN CARL TREMBLAY CATRINE KELTY GINA HAHN SUE DENNY CATHY CHUTE KATIE HENRY SHARON SPRAGUE

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.

subsCribe!

Subscribe now, and you’ll never miss an issue of our award-winning magazine. Get a Pay-it-Forward subscription: 2 years for just $24.95 or 1 year for $14.95. Your subscription will automatically help pay for a year of ChopChop for a family or community in need. Go to chopchopmag.org/subscribe or call 1-877-297-0962.

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 16th printing, printed by R.R. Donnelley in Strasburg, VA, February 2014. Printed in the U.S.A.

SPRING 2014

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Founder/President Creative Director Medical Director Editor Photographer Food Stylist Copy Editor Special Projects Publishing Director Office Manager Marketing

Contributors: ADAM RIED, Andres Trevino Interns: ARIELLA KORN, CHRIS POWERS

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 Teresa DeLuca Physician Executive, New York, NY 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

Issue 16, Spring 2014

Departments 4 Adventures in the Kitchen By Sally Sampson 5 Quick Bites Instant snacking

8 Superfood Crunchy Rosemary-Lemon Chickpeas 10 DigDig Grow a Chickpea Plant 11 Scrumptious Word Search 12 Think Again! Peas can be cool (and minty). 19 MyPlate, Our Plate 20 What’s Different? Can you tell what’s been changed in these two pictures? 30 Farm to Table Can you find your way out of this maze?

31 Taste Test Brace yourself and try tart! 34 New Balance Foundation presents Jumping Rope Don’t skimp on the skipping! 36 Healthy Hero One school’s magic garden 38 Solutions Puzzled? We’ve got answers.

Awesome Recipes

23 Stovetop Popcorn Old-fashioned snacking 24 Whole-Wheat Flatbread You really can make your own bread.

6 Orange-Banana Parfait Breakfast in layers

26 Green and White Bean Salad With tuna or without—your call

Egg-citing Eggs

26 Creamy Vinaigrette Make it, shake it, use it.

15 Egg Sandwich Mix-and-Match Just the way you like it 16 Mixed-Up Eggs and Spinach What’s green and scrambled? You’ll see. 18 Basic Frittata (with variations) A just-right dish for any meal

28 Pineapple Frozen Yogurt Four simple ingredients, one yummy treat 32 Bubbly Water with a Twist Fizzy, citrusy refreshment

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WINTER 2011

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 u sually tell you how many people the recipe serves. But sometimes we’ll tell you how much the recipe makes.

Glossary

Here are some of the cooking terms you might see in our recipes. If you come across others you don’t know, look them up! (You knew we were going to say that.) Cored means with the stem and hard center part removed. Diced means cut up into cubes or squares about the size of dice. Minced means finely chopped. A pinch is the small amount you can pinch between your finger and thumb. Pitted or seeded means with the pits or seeds removed. Sauté means to cook something gently in a little oil. Simmer means to cook at a very gentle boil. To taste means taste it to see whether you want to add more of something. Toss means to mix together lightly. James Beard Foundation 2013 Publication of the Year The James Beard Foundation’s mission is to celebrate, nurture, and honor America’s diverse culinary heritage through programs that educate and inspire. Programs include educational initiatives, food industry awards, an annual national food conference, Leadership Awards program, culinary scholarships, and publications.

2013 Parents’ Choice Gold Award Parents’ Choice Foundation is the nation’s oldest nonprofit guide to quality children’s media and toys. Best known for the Parents’ Choice Awards® program, the Parents’ Choice Award Seals are the Foundation’s internationally recognized and respected icons of quality.

SPRING 2014

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Dear Parents, F

our years ago this month, the first issue of ChopChop shipped to 150,000 families, doctors offices, schools, food banks, Indian reservations, army bases, and afterschool programs in 32 states. Today, we ship 2,000,000 copies a year for distribution, to every state and 20 countries, and we now print in both English and Spanish. We’ve been to the Sally Sampson is White House, worked the author/co-author of 22 with governors and cookbooks and the founder and president of ChopChop mayors, interviewed magazine. Grover and WordGirl, and won several awards—among them The James Beard Award for Publication of the Year. Most importantly, we’ve talked to countless kids who now think cooking is cool! And that, of course, is our coolest claim of all. When we launched our first issue, with the hopes of combating obesity by inspiring kids to cook, many people asked, “Who cares about obesity?” and barely anyone thought that cooking could be a solution. Today, we recognize that obesity is an international crisis and cooking is considered to be a critical component. We’d like to think we’ve not only raised awareness, we’ve created a tool that helps families adopt healthier—and happier— lifestyles. We do our best to adapt to the feedback we get and, as a result, we are always changing. Please keep sending us your comments so that we continue to get better and better. Warmly,

QUICK BITES

Cucumber slices with dollops of cottage cheese Popcorn with grated Parmesan

Fresh pineapple chunks

Handful of peanuts

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SPRING 2014

HEALTHY START

Orange-Banana Parfait

Spring is in the air. But before summer gets here, with all its heaps of glorious fruit, make the most of the end of winter’s bounty: juicy oranges and luscious bananas, which you can layer with yogurt and nuts for a little morning sunshine. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR

Sharp knife (adult needed) Cutting board Measuring cup 2 glasses INGREDIENTS

1 orange or 2 clementines, peeled, seeded, and chopped 1 banana, thinly sliced ¼ cup chopped toasted walnuts, almonds, or pecans* 1 cup plain Greek yogurt *If you’re allergic to nuts, skip them and substitute ¼ cup oats, toasted wheat germ, or flaxseed.

Brother’s helper Nathan helps Ari layer his parfait.

INSTRUCTIONS

1. Divide the chopped orange into 4 piles. 2. Divide the sliced banana into 4 piles. 3. Divide the chopped nuts into 4 piles. 4. Put 1 pile of orange into 1 glass. Top with ¼ cup yogurt. Top with 1 pile of banana. Sprinkle with 1 pile of nuts. Repeat in the same glass. 5. Repeat Step 4 in the second glass. Serve right away.

SPRING 2014

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Fancy That!

Sprinkle 2 teaspoons raisins between each layer.

Or Else

In the mood for a parfait you can drink? Put all the ingredients in a blender with 3 ice cubes and ½ cup milk, juice, or water and blend until smooth.

WASH your hands with soap and water and dry them. CLEAN the countertop. 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 clean dish towel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Safety Tip

Get an adultâ&#x20AC;&#x2122;s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopmag.org

SPRING 2014

Chickpeas

SUPERFOOD

What makes them so super? Chickpeas—also known as the zany-sounding garbanzo beans—are chubby little legumes (that’s the bean family) that you typically find mashed into hummus. But when you roast them they make a delicious snack, and not only are they full of energy-boosting protein, as well as fiber and minerals, but research suggests that people who eat chickpeas are actually less likely to crave unhealthy processed snacks.

Crunchy Rosemary-Lemon Chickpeas Be patient. The chickpeas need a long time in the oven to get really crunchy, which is what you want. Eat them as a snack, pack them in your lunchbox, or use them on a salad instead of croutons. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR

Can opener Colander or strainer Paper towels Measuring spoons Rimmed baking sheet Zester or grater Heatproof spatula Pot holders or oven mitts INGREDIENTS

1 (15-ounce) can chickpeas, drained and rinsed 1 tablespoon olive oil ½ teaspoon garlic powder 2 teaspoons chopped fresh rosemary (or 1 teaspoon dried) Grated zest of ½ lemon ¼ teaspoon salt

SPRING 2014

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INSTRUCTIONS

1. Turn the oven on and set it to 400 degrees. 2. Put a double layer of paper towels on the countertop and add the chickpeas. Roll them around to dry them. 3. Put the chickpeas and oil on the baking sheet and shake the pan to roll the chickpeas around and coat them with the oil. 4. Put the baking sheet in the oven. Bake until the chickpeas are crunchy and golden brown, 40–50 minutes, stirring halfway through to make sure they cook evenly. 5. Remove the chickpeas from the oven. While they’re still hot, carefully sprinkle on the rosemary, lemon zest, and salt and mix well. Eat them right away or store them in a covered container for up to 1 day.

Or Else

Leave out the rosemary and lemon (but keep the garlic powder!) and try seasoning the chickpeas with one of the following: • 1 teaspoon curry powder • 1 teaspoon soy sauce and ½ teaspoon toasted sesame oil • Grated zest of 1 lime and 2 tablespoons finely chopped cilantro • 1 teaspoon chili powder

WASH your hands with soap and water and dry them. CLEAN the countertop.

Garbanzo snacking Chase picks her chickpeas.

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 clean dish towel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Safety Tip

the stove or oven, a ith all sharp knives, nd sor), app lp w s e e h hot lian Get oc r nd ingre p c a an a es (b dients. lender and food dultâ&#x20AC;&#x2122;s permission www.chopchopmag.org

SPRING 2014

DIGDIG

Grow a Chickpea Plant You probably won’t harvest any garbanzo beans (potted bean plants don’t tend to live that long) but chickpea plants are easy and fun to grow, and they make a nice houseplant! Here, you’ll need to start with dried chickpeas, which you can find bagged with the dried beans at your supermarket or in the bulk aisle of a natural food store. What you need:

1 small flower pot (Or 1 clean, empty can. Use a hammer and nail to bang 2 or 3 drainage holes into the bottom of the can and, if the edge is sharp, wrap it with duct tape.) Saucer Potting soil Water 3 or 4 dried chickpeas Plastic bag Instructions:

1. Put your container on the saucer and fill it 2⁄3 full with potting soil. If the potting soil is dry, water it until it feels moist to the touch. 2. Space the chickpeas out over the soil and cover them with ½ inch of soil. 3. Water the soil until it is moist. 4. Cover the container with a plastic bag (to keep the moisture in) and put it somewhere warm. Make sure the soil stays moist. 5. After the seeds sprout, in 3 or 4 days, remove the bag and put the container somewhere sunny and warm. Keep the soil moist, and enjoy your plant!

Photos by Catherine Newman

SPRING 2014

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Scrumptious Word Search

J X K Z N M E F S E L T Z E R

A A M G Q W M L Z L H U E P M

WORDS HIDDEN ABOVE Solution on page 38

L E W F I I T A D E P E S A O

B A N A N A N T H X Z U T R R

banana eggs flatbread

A X H T O L D B V Z O T F M A

W V I N A I G R E T T E R E N

Z Z D B G S G E Q I P R I S G

frittata garbanzo orange mint

GREAT MANNERS

How do you know which foods are okay to eat with your hands? It varies by culture. Ethiopian families, for example, use their fingers and pieces of flat bread (called injera) to pick up their food, while English families might use a knife and fork when most American families wouldn't. Some things are an easy “yes” (corn on the cob, a burger, an apple), but for the others? Just ask an adult. “Can I eat this with my hands?” (Another reason to be sure to wash your hands before coming to the table!)

M C R O S E M A R Y I X T A E

Q E P D V S D D N K N M T N Z

Y H B E A P H Y A T E L A N Y

parfait parmesan peanuts peas

L V M I A I P A R F A I T U O

G A R B A N Z O D H P H A D G

pineapple rosemary seltzer spinach

X Q V X U A U V F U P R R B U

P E A S C C H T V A L A N K R

Z H N H Q H R W S K E G G S T

vinaigrette yogurt zest

INsTANT ACTIVITY Get your heart beating! Five minutes before dinnertime, walk briskly up and down the stairs, or around your house or apartment, until it’s time to sit at the table. Add obstacles (but not on the stairs) for an added challenge. www.chopchopmag.org

SPRING 2014

THINK AGAIN!

Think you hate peas? Think again. Peas are incredibly sweet and beautifully green, as long as they’re not overcooked. If it’s the texture that troubles you, though, this might just be the perfect recipe for you: the peas are pureed and served cold, so the soup is velvety and refreshing, with a hint of mint to keep your taste buds excited. Try it and see.

Chilled Pea Soup with Mint

This easy, tasty recipe is adapted from the cookbook Keepers by Kathy Brennan and Caroline Campion (Rodale, 2013).

❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 2 ½ HOURS ❚ MAKES: 6 SERVINGS

KITCHEN GEAR

Large pot with lid Measuring spoons Sharp knife (adult needed) Cutting board Measuring cup Wooden spoon Ladle Blender or food processor (adult needed) Clean dish towel INGREDIENTS

1 tablespoon olive oil or unsalted butter 1 small onion, peeled and chopped 4 cups low-sodium chicken broth ½ cup fresh mint leaves 6 cups (28 ounces) frozen baby peas 1 cup water ½ cup plain Greek yogurt

INSTRUCTIONS

1. Put the pot on the stove and turn the heat to medium. When the pot is hot (flick some water into it: the drops should dance and sizzle), carefully add the oil. 2. Add the onion and cook, stirring occasionally with the spoon, until tender, 10 –15 minutes. 3. Add 2 cups of the broth and half the mint and bring the mixture to a boil. 4. Add the peas, and cook just until the peas are bright green and thawed, 1–2 minutes. Set aside to cool for 10 minutes. 12

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5. Use the ladle to carefully transfer the soup into the blender or food processor and puree it. If you are using a blender, put the top on but remove the little cap in the center. If using a food processor, leave the plunger out (both will allow the steam to escape). Cover the hole loosely with the clean dish towel. Turn the blender to the lowest speed and increase the speed as the soup purees. 6. Pour the soup back into the pot, add the remaining 4 cups of broth and the water, and refrigerate until cold, about 2 hours. 7. Serve garnished with the yogurt and remaining mint.

She thinks again! Chase isnâ&#x20AC;&#x2122;t sure at first, but the soup wins her over.

Safety Tip

Get an adultâ&#x20AC;&#x2122;s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopmag.org SPRING 2014 13

EGG-CITING

EGGs

Need a quick and delicious meal? Think out of the shell! Eggs are easy to come by and easy to cook. Plus they’re delicious and nutrient-dense, which means especially healthy for their size—full of B vitamins to help you feel good, and protein, which will keep you full for a long time. Crack one open, and lead by eggs-ample.

Get cracking!

Crack an egg by hitting its midpoint (between the more-rounded end and the pointier end) sharply and quickly against the sharp edge of a bowl or mug. Pry the shell open gently and allow the egg to slide into the bowl or mug.

Safety Tip

the stove or oven, a ith all sharp knives, sor), nd app elp w s h e hot lian Get nd roc a p ingre c d n es (bl an a dients. ender and foo dult’s permissio

EGG-CITING EGGS

Egg Sandwich Mix-andMatch An egg sandwich makes a perfect athome lunchâ&#x20AC;&#x201D;or the best grab-and-go breakfast we know. Mix and match your favorite kind of egg with your favorite bread and veggies to create your ideal sandwich eggs-perience! INGREDIENTS

Base

Protein

(Pick 1)

Whole-wheat bread

(Pick 1 or 2)

(Pick as many as you want)

Tomatoes

Hot sauce or salsa

Mushrooms

Multigrain bagel

Onions or scallions Fresh herbs

Whole-grain tortilla Sliced hard-cooked egg Fried egg Scrambled egg Whole-wheat English muffin Biscuit

Wedge of frittata Egg salad Vegetable

Bell peppers Avocado Spinach

Sliced or grated cheese

Asparagus Toppings

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SPRING 2014

EGG-CITING EGGS

Mixed-Up Eggs and Spinach Here’s a nice green breakfast that combines spinach, one of our favorite dark green vegetables, with the long-acting energy you get from eggs. Did we mention that it’s delicious, too? Try it wrapped in our Whole-Wheat Flatbread (page 24) for a meal you can take on the go. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 16 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR

Medium-sized bowl Fork Sharp knife (adult needed) Cutting board Measuring spoons Skillet Heatproof spatula 2 plates

WASH your hands with soap and water and dry them. CLEAN the countertop. 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.

INGREDIENTS

4 large eggs 1–1 ½ cups clean spinach (any kind is fine), finely chopped 2 scallions, greens and whites, chopped ½ teaspoon salt 1 tablespoon olive oil INSTRUCTIONS

1. Crack the eggs into the bowl and use the fork to beat the mixture well until the yolks and whites are blended and pale yellow. 2. Add the spinach, scallions, and salt and mix well. (The mixture will look very spinachy and not very eggy.) 3. Put the skillet on the stove and turn the heat to medium. When the skillet is hot (flick some water on it: the drops should dance and sizzle), add the oil. 4. Add the egg mixture and let it cook for 1–2 minutes. Start carefully flipping portions of the eggs, so that you do not fully scramble the eggs but rather gently toss them. 5. When fully cooked (no more runny-looking egg), divide the eggs between the 2 plates. Serve right away. 16

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Fancy That!

Make it Indian: add 1 teaspoon curry powder to the egg mixture and sprinkle the finished dish with 2 tablespoons toasted almonds and 2 tablespoons unsweetened shredded coconut.

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SPRING 2014

EGG-CITING EGGS

Basic Frittata (with Variations)

A frittata is like a cross between an omelet and a quiche, and you can eat it hot or cold, alone or sandwiched between two slices of whole-grain bread. It’s a great make-ahead breakfast. Plus, the protein in those eggs provides you with lots of energy for your day! We’re giving you a basic recipe for making a veggie frittata, but check out the variations below for ideas on how to customize it. ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 4 SERVINGS

KITCHEN GEAR

Measuring spoons 8 x 8-inch baking pan or 9-inch pie pan or 9–10-inch skillet Cutting board Sharp knife (adult needed) Measuring cup Mixing bowl Whisk or fork Large skillet Metal spatula or big spoon

INGREDIENTS

3 teaspoons olive, canola, or vegetable oil 1 onion, peeled and chopped ½ head broccoli or cauliflower, chopped ½ cup leftover cooked potatoes or cooked rice or day-old bread cubes 8 large eggs 1 teaspoon kosher salt ¼ teaspoon black pepper ¼ cup fresh basil or Italian flat-leaf parsley leaves, chopped ½ cup grated or crumbled cheese, such as cheddar, Swiss, feta, or Parmesan

INSTRUCTIONS

1. Turn the oven on and set it to 350 degrees. Using your clean hand or a paper towel, lightly coat the pan with 1 teaspoon of the oil. 2. Put the skillet on the stove, turn the heat to medium, and carefully add the remaining 2 teaspoons oil. 3. Add the onion and cook, stirring occasionally with the spatula or big spoon, until golden and softened, about 7 minutes. Turn the heat down to low, add the vegetables and potatoes, and cook until the vegetables are the tenderness you like, 5–10 minutes. Set aside for 10 minutes, or until cool. 4. Put the eggs, salt, and pepper in the mixing bowl and, using the whisk or fork, mix well. 5. Add the onion mixture, basil, and cheese, and mix well. 6. Pour the mixture into the pan or skillet and carefully move it to the oven. 7. Bake until the top is golden and the eggs are set, 25–30 minutes. (To see if the eggs are set, use pot holders to jiggle the pan back and forth: you should not see the eggs moving around in a liquidy way.) 8. Set aside to cool and serve warm or at room temperature, or cover and refrigerate up to 2 days.

SPRING 2014

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Fancy That!

• Instead of the broccoli or cauliflower, try adding other favorite vegetables: a big handful of spinach or shredded kale; chopped asparagus; sliced zucchini; diced leftover sweet potatoes; even corn, frozen or cut fresh from the cob.

My Plate, our plate WASH your hands with soap and water and dry them. CLEAN the countertop. 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 clean dish towel to dry. PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

To help us keep an eye on healthy eating, the U.S. Department of Agriculture’s MyPlate illustrates the different food groups as they might appear on a plate. Keep this picture in mind when you’re serving yourself food, so you end up with a balanced meal. (It’s okay to think about nutrition over the course of a day, and not just a single meal.) Don’t forget: avoid huge portions, skip the sugary drinks, make half your plate fruits and vegetables, and get some exercise! FRUITS: oranges, grapefruit, • apples, grapes, berries, bananas,

melons, tomatoes VEGETABLES: lettuce, broccoli, kale, carrots, green beans, peas, plantains, squash

•

GRAINS (at least half should • be whole grains): pasta, rice,

breads, tortillas, cereals, oatmeal, bulgur, cornmeal DAIRY: milk, cheese, yogurt PROTEIN: meat, chicken, fish, tofu, eggs, beans, nuts, seeds

• •

Look at the Basic Frittata on the opposite page. The eggs make it a great source of protein, so we’ll color that in on MyPlate. What else should we color in? Think about the blank spaces. What are some of the ways you might complete this meal—either by adding ingredients to the frittata or including a side dish? Write your ideas here:

• If you eat meat, stir in ½ cup of diced ham, sliced cooked sausages, or cooked bacon crumbles. Or add some diced leftover turkey or chicken. • Instead of the basil or parsley, try adding cilantro, mint, dill, snipped chives, or a few leaves of fresh thyme.

For more information, go to www.choosemyplate.gov

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WHATâ&#x20AC;&#x2122;S DIFFERENT?

We found 9 changes in the picture on the next page. SSPRING 2014

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Can you find them all? Solution on page 38. www.chopchopmag.org

SPRING 2014

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KITCHEN SKILLS

Stovetop Popcorn When you make popcorn from scratch, the old-fashioned way, it’s a natural wholegrain, high-fiber snack (with none of the gross chemicals that can be in microwave popcorn). If you don’t have a popper, try this method. Make sure to get an adult’s help with this recipe, since you have to shake a hot pot on the stove top! ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 2 QUARTS

KITCHEN GEAR

Measuring spoons Large pot with lid Measuring cup Pot holders Large bowl

Pop culture Dylan and Armand snack happily.

INGREDIENTS

3 tablespoons canola or olive oil 1⁄3 cup popcorn kernels ½ teaspoon salt

INSTRUCTIONS

1. Put the pot on the stove and turn the heat to medium. Carefully add the oil to the pot. 2. Put 3 or 4 popcorn kernels into the oil and cover the pot. 3. When the kernels pop, add the remaining popcorn kernels in an even layer. Turn the heat off and cover the pot. Count to 30 (or time half a minute on a stopwatch). 4. Turn the heat back on to medium. When you hear a lot of popping (this will not take long) use pot holders to gently shake the pot, moving it back and forth over the burner. Once the popping slows to several seconds between pops, turn the heat off. 5. Dump the popcorn into the large bowl and sprinkle with the salt.

Fancy That!

Season your popcorn with any—or a combination—of the following: • A little olive oil (instead of butter) • Grated lemon or lime zest • Spices such as ground cumin, cayenne pepper, chili powder, smoked paprika, or curry powder • A dash of hot sauce (not too much or the popcorn will get soggy) • Dried or fresh herbs such as dill, rosemary, oregano, or thyme • Nutritional yeast • Garlic powder • Grated Parmesan cheese

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SPRING 2014

GREAT GRAINS

Whole-Wheat Flatbread

You can make your own bread! This is a good one to start with because it’s pretty quick and easy (there’s no yeast in it). You roll one of these tasty little breads around any filling you like: our Mixed-Up Eggs and Spinach (page 16) or Green and White Bean Salad (page 26). Or serve them alongside the Chilled Pea Soup with Mint (page 12). ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 1½ HOURS ❚ MAKES: 6 FLATBREADS

KITCHEN GEAR

Measuring cup Measuring spoons Large bowl Wooden spoon Cutting board Skillet Spatula

INGREDIENTS

1 cup plus 2 tablespoons whole-wheat flour 1½ teaspoons baking powder ½ teaspoon salt ¾ cup plain Greek yogurt 2 tablespoon olive oil

INSTRUCTIONS

1. Put the flour, baking powder, salt, and yogurt in the bowl and mix well with the wooden spoon. 2. Use your clean hands to knead the dough, folding it in on itself and pressing it with the heels of your hands, until it’s smooth, 1–2 minutes. (If the dough is wet or sticky, add more flour, 1 tablespoon at a time.) 3. Divide the dough into 6 balls and put them in the bowl. Cover the bowl with plastic wrap, and refrigerate at least 1 hour and up to overnight. 4. Put the balls on the cutting board and flatten them as thin as you can (about 1⁄8-inch thick) with the palm of your hand. Don’t worry if they’re not perfectly round. 5. Put the skillet on the stove and turn the heat to medium. When the skillet is hot (flick some water on it: the drops should dance and sizzle), add 1 tablespoon oil. Add 3 of the dough discs and cook until golden, about 2 minutes per side. Put the cooked discs on a plate, and repeat with the remaining 1 tablespoon oil and 3 discs. Serve warm or at room temperature. 24

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Patty cake (or, really, bread) Armand and Vicky press out their dough.

Safety Tip

Get an adultâ&#x20AC;&#x2122;s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

2 FISH, 3 FISH

Green and White Bean Salad with (or without) Tuna

We call this column 2 Fish, 3 Fish because you’re supposed to eat 2–3 servings of fish or seafood a week (it’s good for your brain!). But you can make this colorful two-bean salad without the tuna, if you prefer, or, for those more daring, add canned salmon or sardines. ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 3O MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR

INSTRUCTIONS

Measuring cup Can opener Sharp knife (adult needed) Cutting board Medium-sized bowl Large spoon

1. Put all the ingredients in a bowl and mix gently. Serve right away, or cover and refrigerate up to 1 day.

Fancy That!

INGREDIENTS

1 ½ cups (one 15-ounce can) cooked white beans, drained and rinsed 2 cups fresh green beans, ends snapped off, cut into 1-inch pieces 1 large tomato, diced 1⁄3 cup Creamy Vinaigrette 1 (5-ounce) can tuna, drained (if you like)

Try adding any or all of the following: • ¼ cup chopped black olives • 1 teaspoon lemon zest • ¼ cup fresh parsley, cilantro, or basil leaves • 4 scallions, greens and whites, chopped

Creamy Vinaigrette The yogurt in this nearly instant salad dressing adds a tart flavor (see page 31) and rich creaminess too. ❚ ADULT: NO ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 1O MINUTES ❚ MAKES: 1 CUP

KITCHEN GEAR

Measuring cup Jar with lid or small bowl Measuring spoon Fork or whisk INGREDIENTS

½ cup olive oil ¼ cup vinegar (any kind you like) or lemon juice 2 tablespoons plain yogurt ¼ teaspoon salt

INSTRUCTIONS

1. Put all the ingredients in the jar, put the lid on tightly and shake, shake, shake. OR Put all the ingredients in the bowl and whisk, whisk, whisk. 2. Taste the dressing on a small piece of salad. Does it need more of anything? If so, add it and taste again. 3. Use right away or cover and refrigerate up to 1 week.

Fancy That!

For an even zestier flavor, add a clove of minced garlic and/ or 1 tablespoon of mustard. 26

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Shaken up good. Ari waits to pour his vinaigrette from his cool new shaker.

Finally! After all the work is done, Ari and Nathan sit down to salad.

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SWEET TREAT

Pineapple Frozen Yogurt This is one of those magical recipes that turns a fruit and yogurt into a creamy, dreamy treat. For the easiest blending, freeze the fruit beforehand for at least 2 hours. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 2 HOURS ❚ MAKES: 4 SERVINGS

KITCHEN GEAR

Dinner knife Cutting board Measuring cup Measuring spoons Zester or grater Food processor or blender (adult needed)

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INGREDIENTS

1 ½ overripe bananas, sliced and frozen 2 cups fresh or unsweetened canned pineapple chunks, frozen ½ cup plain yogurt 1 teaspoon grated lime zest

INSTRUCTIONS

1. Put everything in the food processor fitted with a steel blade and process until smooth. Serve right away.

Safety Tip

Get an adultâ&#x20AC;&#x2122;s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopmag.org SPRING 2014 29

FARM TO TABLE Can you help turn this pineapple into frozen yogurt?

TABLE TALK Which came first, the chicken or the egg? Itâ&#x20AC;&#x2122;s a classic stumper, but itâ&#x20AC;&#x2122;s actually interesting to talk about. Try asking your lunch or dinner companions and see what they think. 30

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Tart

TASTE TEST

Tartness, which is just a gentler way of saying sourness, is the taste that helps you detect acidity. Some fruits, like lemons or rhubarb, are so sour that your mouth puckers just thinking of them! But usually you taste tartness in combination with another flavor: sour and salty, like salad dressing or pickles; sour and sweet, like green apples or tomatoes; or sour and spicy, like hot sauce or pickled jalapeños. It’s a great taste to consider when something you’ve prepared needs a little flavor boost.

Pucker up! Julia, George, and Chloe taste the tartness.

INSTRUCTIONS

What’s sour in your house that you could add to a dish? Gather up everything you can find: • Wedges of lemon and lime • Different kinds of vinegar (white, red or white wine, cider, rice, balsamic) • Plain yogurt • Tamarind (a tart fruit used in Asian and Latino cooking) Now cut up cubes of something very bland, like raw tofu or cooked potato and put out a salt shaker and the tart testers you’ve gathered.

Safety Tip

1) Taste the cube plain. 2) Taste it with a tiny sprinkle of salt. 3) Taste it with a tiny splash or squeeze of your tart tester. 4) Taste it with both. How would you describe what the tartness does to the original flavor (without using the words tart or sour)? What other flavors do the different tart substances add (sweet, fruity, something else)? Which is your favorite? Which flavor would be best for what kind of dish?

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

SPRING 2014

QuENCH

Bubbly Water with a Twist When you add citrus zest to bubbly water, it doesn’t make the water sweet, but it does give it the scent of the fruit, making it extra refreshing! Remember that you can still eat the fruit (or squeeze the juice) after you’ve removed the zest. It’ll be just as juicy and delicious as ever. ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 1 DRINK

KITCHEN GEAR

Cheers! George, Julia, and Chloe toast their own quenchedness.

Measuring cup Drinking glass Vegetable peeler Measuring spoons Spoon

INGREDIENTS

1 orange, tangerine, grapefruit, lemon, or lime 1 cup cold bubbly water 1⁄8 teaspoon vanilla extract (if you like) Ice cubes INSTRUCTIONS

1. Pour the bubbly water into the drinking glass. 2. Peel off a piece of zest about 3 inches long from the citrus fruit (try to peel off just the colored part, with none of the pith (white part underneath). Twist the zest over the glass to release its fragrance. 3. Drop the zest into the bubbly water, add the vanilla (if using) and some ice cubes, stir gently, and drink right away.

Safety Tip

Get an

Did you know?

A piece of zest in a drink is called a twist, because you actually twist it over the drink to release its flavor. Look carefully when you twist the peel and you’ll see that it releases a tiny little bit of mist (which comes from oils in the zest). That’s when you’ll really notice the tangy citrus scent, too. And if you want a tiny bit of extra flavor in your drink, add the optional vanilla extract.

ll sharp knives the stove or oven, an with a , ap dh sor), elp s p h e l ot in i c anc nd ro p gredi a e s d n o ( ents. b o adult’s o i f l e s n d der an permis

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SPRING 2014

PRESENTS

Jumping Rope

Does jumping rope make you think only of playgrounds and silly songs? Think again! It’s actually a wonderful way to get fit and stay fit.

Jack be nimble, Jack be quick…! Henry, Jack, and Dylan get plenty of height into their jumping.

Safety Tip 34

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ROPED IN Henry, Rahma, and Jack go solo, together.

❚ ADULT: NO ❚ PREP TIME: NONE ❚ GAME TIME: 5 MINUTES ❚ FUN FOR: 1 OR MORE KIDS

WHAT YOU NEED

Yourself, a jump rope, and a place big enough to swing it in. WHY DO IT?

Jumping rope is fun, you can do it by yourself or with friends, it helps teach you balance and coordination, and it’s a great cardiovascular exercise! Cardiovascular exercise is also called aerobic exercise, and it trains your heart and lungs to work harder and better, which is good for your health. Synchronized skipping The kids concentrate and coordinate to stay together.

By the Numbers The Guinness World Record for most skips in one hour is 12,632! It was set in Florida by Annie Maria Bissondial on April 13, 2013.

HOW TO DO IT

1. First, practice the jumping motion with both feet. With your feet shoulder-width apart, jump straight up, about 6 inches, and land back in the same spot. 2. Next, swing the rope. Hold the handles of the rope as if you’re shaking hands with them, and position the loop of rope behind you. Practice swinging the loop over your head and capturing it under your toes. 3. Put it all together! First, try one jump at a time. As you practice, you will learn to keep the motion going by adding a little bounce in between jumps.

Or Else

You can also jump rope in groups of three or more (you will need a longer rope for this). First practice jumping by laying the rope on the floor and jumping sideways over it, keeping your feet together. Then teams of two kids can practice swinging the rope in a gentle arc so that it just barely touches the ground on the downswing. Put it all together, and you can have one or more kids jumping the rope while two kids turn it. www.chopchopmag.org

SPRING 2014

HEALTHY HERO

One Schoolâ&#x20AC;&#x2122;s Magic Garden What do you get when you combine one school, two grants, a dedicated staff, dozens of enthusiastic kids, and a heap of dirt? Meghan O'Connell, after-school instructor at Lowell Elementary in Watertown, MA, tells us. Kids with green thumbs Radhika and Camryn dig and water with Emma and Sofia.

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ur school wanted to create a garden to help kids be healthy and connect with nature, and, in the fall of 2012, we got two grants to start one. Faculty and staff, parent volunteers and students got right to work, clearing the ground and creating the raised garden beds. We planted a “pizza garden” that first season, full of heirloom tomatoes, peppers, eggplants, and herbs.

Ribbon-cutting ceremony at the garden Teachers Meghan O’Connell and Julia Bean celebrate their success!

The enthusiastic and dedicated students took every opportunity to work in the garden, from moving dirt and wood chips and planting the seedlings, to building trellises for green beans, weeding, and watering. Our garden grew rapidly, and families volunteered to take care of it over the summer. Before we knew it we were harvesting! We preserved the crops in various ways (canning, freezing, pickling), so that they could be included in a Fall Harvest Potluck Meal, which was a huge success. Our preserved crops were featured in dishes such as red pepper soup, pasta with pesto sauce, dilly beans, ratatouille, and moussaka. Parents and children alike shared in new, delicious, and nutritious foods. A week later, we harvested ingredients right from the stillflourishing plants and then, after washing and cutting everything, the children built their own pizzas. Kids who were initially reluctant to have vegetables or herbs on their usually cheese-only pizzas were willing to try them—and, even better, ended up liking them! Which shows that when kids grow vegetables, they are more likely to eat them. Gardens are so transformative for many communities: they are all about creating abundance and possibility, even if there aren’t a lot of resources. Maybe you could try planting one at your school!

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SOLUTIONS

FROM PAGE 20 NUMBERS BELOW SHOW CHANGES IN THE PICTURE. CHANGED ITEMS ARE LISTED AT RIGHT. 1. Blue and beige eggs are switched. 2. Rooster's leg is moved. 3. Chicken is a different color. 4. Silver heart is gone. 5. Radish is moved. 6. Brown and white eggs are switched. 7. Duck is flipped. 8. Egg is missing. 9. Egg is peeled and hard-cooked. FROM PAGE 11

J X K Z N M E F S E L T Z E R

EDIBLE VOCABULARY

A A M G Q W M L Z L H U E P M

L E W F I I T A D E P E S A O

B A N A N A N T H X Z U T R R

A X H T O L D B V Z O T F M A

W V I N A I G R E T T E R E N

Z Z D B G S G E Q I P R I S G

M C R O S E M A R Y I X T A E

Q E P D V S D D N K N M T N Z

Y H B E A P H Y A T E L A N Y

L V M I A I P A R F A I T U O

G A R B A N Z O D H P H A D G

X Q V X U A U V F U P R R B U

P E A S C C H T V A L A N K R

Z H N H Q H R W S K E G G S T

By BEN NEWMAN

Can you match each around-the-world egg dish with its description? 1. avgolemono 2. kuku 3. chawanmushi 4. flaeskeaeggekage 5. huevos rancheros 6. soufflĂŠ 7. quindim 8. tortilla 9. shakshouka 10. bai pong moan

A. A Cambodian rice dish with fried eggs. B. A flat Spanish potato omelet. C. A lemony egg-based soup or sauce from Greece. D. A fluffy baked egg dish from France. E. A Danish pancake made from bacon and eggs. F. A Brazilian dessert made from eggs, sugar, and coconut. G. An Iranian spiced egg dish with spinach and herbs. H. A savory Japanese egg custard. I. A Tunisian egg dish with tomatoes, chiles, and onions. J. A Latin American dish of eggs, tortillas, beans, and salsa. Answers: 1.C.; 2.G.; 3.H.; 4.E.; 5.J.; 6.D.; 7.F.; 8.B.; 9.I.; 10.A.

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ChopChop would like to thank our sponsors and partners

For over 30 years, our lead funder the New Balance Foundation has served a deeply held mission: to support charitable organizations whose humanitarian efforts work for the betterment of our children and communities. The heart of their focus is the prevention of childhood obesity.

ChopChop also thanks â&#x20AC;Ś

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Look For the Book

All our favorite fun, fabulous recipes in one big, beautiful book! Available now. Get the book—and get cooking!

“A delicious standout title, sure to inspire the next generation of chefs.” – School Library Journal, starred review

Order at www.chopchopmag.org/ cookbook, or visit your local bookseller.