ChopChop WIC Edition, Issue 1

Recipes and tips for Healthy Women, infants, and children ISSUE 1

™

Kids In the

Kitchen

Easy and healthy!

Snacking

Stocking a

Pantry on a Budget

Family-Friendly

MEALS

TO LOVe

Recipes and tips for Healthy Women, infants, and children

SALLY SAMPSON PATTI MCKENNA CATHERINE NEWMAN VIC DEROBERTIS CARL TREMBLAY CATRINE KELTY GINA HAHN CHRIS POWERS KATIE HENRY SHARON SPRAGUE Stacy Ciaravella Evilee Ebb HANA NOBEL

Founder/President Executive Director Editor Creative Director Photographer Food Stylist Copy Editor Graphic Designer Operations Manager Marketing Business Development Business Development Special Projects

Table oF ConTenTs Issue 1

Departments

Learn the Lingo

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3 Quick Bites 4 How-To: Build a Pantry on a Budget 7 Get Moving: Family Dance Party 9 Kitchen Skill: Cooking Dried Beans from Scratch 13 ChopChop Jr. 15 Kitchen Garden: Sprouting Scallions

Here are some of the cooking terms you might see in our recipes.

Recipes

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6 Green Eggs and Toast 8 Loaded Quesadilla 10 Bean Chili 11 From-Scratch Cornbread 12 Fruity Coleslaw 14 One-Ingredient Banana “Ice Cream” 13

At the top of each recipe, you’ll find a key code like this. Here’s how to read it: 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. In recipes that do not involve cooking, this may be the same as handS-on Time.

• 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 fry 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.

❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 2 servings

handS-on Time

This is how long it takes to work on the recipe, including gathering your kitchen gear and preparing the food.

makeS

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

QUICK BITES Celery with peanut butter

Hard-cooked egg

Orange wedges

Pear slices

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Lunch

Loaded Quesadilla This makes a good, quick lunch—or serve it with a salad for dinner. You can use any beans or fresh vegetables you like in the filling. ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 2 servings

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.

Kids in the KitChen

An older child can grate the cheese; a younger child can sprinkle it over the tortillas.

KITCHEN GEAR Large plate Measuring cup Grater Measuring spoons Skillet Spatula (one that can get hot without melting) Serving plate INGREDIENTS 2 (10-inch) whole-grain tortillas ½ cup grated cheddar, Monterey Jack, or Mexican-blend cheese ½ cup filling, any combination of beans (canned or cooked, see facing page), corn kernels, diced tomatoes or zucchini, and/or chopped spinach 2 teaspoons olive or vegetable oil Salsa, hot sauce, or diced fruit for serving (optional) INSTRUCTIONS 1. Put a tortilla on the large plate and sprinkle ¼ cup grated cheese over half of it. Try not to get the cheese too close to the edge of the tortilla.

2. Top with half the filling, then fold the tortilla over to make a half-moon shape.

3. Put the skillet on the stove and turn the heat to medium. When the skillet is hot, carefully add 1 teaspoon olive oil.

4. Add the stuffed tortilla to the hot skillet and cook until the bottom is lightly browned and the cheese is gooey, about 2 minutes. Using the spatula, turn the tortilla over and cook another 2 minutes. Move the cooked tortilla to the serving plate.

5. Repeat with the remaining tortilla, cheese, filling, and olive oil. Serve right away.

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Kitchen skills

Cooking dried beans from Scratch

WASH your hands with soap and water and dry them.

CLEAN the countertop.

Because they’re full of protein, fiber, and vitamins—and because they’re delicious—we often eat and cook with beans. It’s fine to use beans from a can, but dried beans cooked from scratch are even tastier, and they’re less expensive (one pound of dried beans makes two cans' worth of cooked beans). The method is the same for different kinds of beans, and all that changes is the cooking time.

KITCHEN GEAR Large pot Strainer or colander Large spoon INGREDIENTS 1 pound dried beans (pinto, black, navy, white, kidney, garbanzo, or any other kind of dried bean)

Kids in the KitChen Let your child sort through the beans and cover them with cold water.

soaked beans

INSTRUCTIONS 1. Put the beans in the pot and sort through them, tossing out any odd-looking beans, little stones, or twigs.

2. Pour cold water into the pot so that the water comes up about 2 inches above the beans, then use a spoon to scoop out any bean skins or bits of stuff that float to the top.

Depending on how much time you have, do one of these things: a) Cover the pot and leave the beans to soak either overnight or all day. b) Put the pot on the stove and turn the heat to medium-high. When the water boils, turn off the heat, cover the pot, and leave it to soak for an hour.

3. Drain your soaked beans in the strainer, return them to the pot, and cover them with fresh cold water.

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.

❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 2–10 HOURS ❚ MAKES: 4–5 cups cooked beans

raw beans

GATHER all your kitchen gear and ingredients and put them on the counter.

cooked beans

4. Put the pot on the stove and turn the heat to medium-high. When the water starts to boil, turn the heat down to low, put the lid on the pot, and simmer the beans until they are soft but not falling apart. This can take anywhere from ½ hour to 2 hours, depending on what kind of beans you have and how old they are.

(Start testing the beans after they’ve been cooking for 30 minutes, and if they seem close to being cooked, then taste one again in 15 minutes or so. If they don’t seem close to being cooked, taste again in 30 minutes.)

5. Once the beans are cooked, drain them in the strainer. Cover and refrigerate cooked beans in a container with a lid for no longer than 2 days.

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