ChopChop Magazine - Fall 2013

™

ALL YOU NEED IS

LUNCH!

BACK-TO-SCHOOL SOUPS, SALADS, AND SANDWICHES

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 14th printing, printed by R.R. Donnelley in Strasburg, VA, August 2013. Printed in the U.S.A

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

Contributors: ADAM RIED, ANDRES TREVINO Interns: JESS GRAHAM, JOSH PETERS ARIELLA KORN

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 14, Fall 2013

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8 Superfood Black Bean Hummus 9 Quick Bites Instant snacking 11 Think Again!

Red peppers as dip (and dippers) 12 Taste Test How do you like them apples?

13 Kitchen Skills How to use an apple slicer 20 What’s Different?

Can you tell what’s been changed in these two pictures?

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28 DigDig Sprouting Scallions 29 Lost and Found Can you find your way out of this maze?

19 Cold Soba-Noodle Salad Add your favorite vegetables!

22 French Carrot Salad This bright slaw adds crunch to your lunch.

32 Healthy Hero Brian Wansink wants you to pay attention!

34 New Balance Foundation presents Red Ball Games Ready, set, play!

37 Scrumptious Word Search 38 Solutions Puzzled? We’ve got answers.

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Awesome Recipes

5 Blueberry Refrigerator Oatmeal Breakfast in a jar, made while you sleep 7 Juicy Pear Smoothie A scrumptious shake for your thermos

23 Toasted Barley and Black Bean Salad A grain main (or side) for easy lunching 24 Tomato Soup with Cheddar Cheese Two great tastes in a single bowl 27 Butternut Squash and Apple Soup Something sweet and warming for your thermos

LOVE YOUR LUNCHBOX

30 Raspberry Lemonade Pretty pink refreshment

15 Sandwich Mix-and-Match New ideas for an old favorite

33 GORP For snacking on and off the trail

16 Sockeye Salmon Salad A sandwich filler to boost your brain power

36 Banana Applesauce with Almonds The perfect pack-and-go dessert

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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, plate our 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

’ve been reminiscing lately about my nowadult children’s elementary school days when we sat down together on the weekend and planned out their week’s lunches. I presented lots of pre-approved options, which gave them a sense of autonomy.

I took notes and we made charts and it was all very official.

Sometimes the children’s choices meant having to cook or prepare food (hummus, soup, applesauce, all in this issue), and sometimes Sally Sampson it was just a matter is the author of 20 of shopping for cookbooks and the ingredients (like those founder and president of used in the Sandwich ChopChop magazine.

Mix-and-Match on page 15). Either way, they were very, very involved in the process at every level: decision making, shopping, cooking, and packing their own lunches. At ChopChop, we believe that this is what makes a “good eater”: kids who are adventurous, curious, and involved enough that they want to eat everything they prepare. So engage your children at every stage and spend at least one weekend day cooking with—not for—your kids.

Need inspiration? Keep your eye on our website (www.chopchopmag.org), Facebook, and Twitter pages for an announcement about our new and exciting social media campaign launching in September. We’ll be inviting everyone to cook together and share their efforts in a fun and engaging way. Details to follow!

Warmly,

• •

Sally Sampson 4

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•GRAINS HEALTHY START •PROTEIN •VEGETABLES •FRUITS •DAIRY

Blueberry Refrigerator Oatmeal

Assemble this creamy oatmeal the night before, and then, while you sleep, your fridge will do all the work for you! In the morning, just grab the jar and go. ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 10 HOURS ❚ MAKES: 1 SERVING

KITCHEN GEAR

Measuring cup Measuring spoons Jar with tight-fitting lid (a Mason or canning jar is perfect)

CLEAN the countertop.

SCREW THAT LID ON TIGHT! Ellie shakes up a jar of breakfast.

INGREDIENTS

1⁄3 cup old-fashioned oats 1⁄3 cup plain yogurt 1⁄3 cup milk 2 tablespoons fresh or frozen (unsweetened) blueberries 1 tablespoon chopped, slivered, or sliced almonds, raw or toasted * (see Did You Know?, right) ½ teaspoon honey or real maple syrup (if you like) Pinch of salt * If you're allergic to nuts, skip them.

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?

INSTRUCTIONS

1. Put all the ingredients in the jar.

2. Screw the top on tightly and shake the jar well.

3. Put in the refrigerator to sit overnight, then eat—or take it to go!

WASH your hands with soap and water and dry them.

Be Creative

• Try chopped strawberries, apples, pears, or mangoes instead of blueberries.

• Try chopped walnuts or pecans instead of almonds. * • Add a pinch of cinnamon or ¼ teaspoon vanilla extract.

• Add 1 teaspoon flaxseed or wheat germ.

Safety Tip

We often toast nuts because it makes them crunchier and gives them a deeper flavor.

To toast the almonds, put them on a baking sheet in a 350-degree oven until they are fragrant and look a shade darker, about 5 minutes.

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

PRETTY SMOOTH Isaac goes bananas! Or, at least, adds them to the blender.

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•GRAINS SMASHING SMOOTHIE •PROTEIN •VEGETABLES •FRUITS •DAIRY

Juicy Pear Smoothie

Two fall favorites—apples and pears—come together in a yummy yogurt shake that’s a perfect thermos-filler for busy mornings. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR

Cutting board Sharp knife (adult needed) Measuring cup Measuring spoons Citrus zester or grater Blender (adult needed) INGREDIENTS

½ cup apple cider or apple juice ½ cup plain yogurt 1 very ripe pear, quartered and cored

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.

“Quartered” means cut up into quarters.

“Cored” means with the core removed.

½ overripe banana Juice and grated zest from ¼ lemon 3 ice cubes 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.

Or Else

Instead of the lemon zest, add 1 teaspoon grated fresh ginger.

READY TO GO This smoothie is perfect for your lunchbox thermos.

Remember to clean up your spills!

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FALL 2013

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• • SUPERFOOD VEGETABLES• FRUITS• DAIRY• GRAINS

Black Beans

PROTEIN

WHAT MAKES THEM SO SUPER? Black beans (as well as other beans and legumes, such as lentils) are delicious, versatile, and inexpensive—what we call a “pantry staple,” because they’re so good to have on hand. They’re also one of the best sources of health-boosting fiber on the entire planet. Plus, they’re loaded with protein, and your body digests them slowly—which means they’ll give you lots of energy for a long time. And, as if that weren’t enough, they have tons of vitamins and antioxidants as well!

Black Bean Hummus Hummus is traditionally made with chickpeas, but now that we’ve tried it with black beans we might like this velvety rich version even better. Pack some into a small container and try it in your lunchbox with carrot sticks and celery, or be daring and pair it with cheese or turkey in a sandwich. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 8 SERVINGS (ABOUT 2 ¾ CUPS)

KITCHEN GEAR

Can opener Colander or strainer Measuring spoons Food processor (adult needed) Rubber spatula Serving bowl or lidded container INGREDIENTS

1 (15-ounce) can black beans, drained and rinsed 2 tablespoons tahini (sesame seed paste) 1 garlic clove, chopped 2 tablespoons fresh lime or lemon juice 2 tablespoons cold water ½ teaspoon ground cumin 1/ teaspoon cayenne 8 pepper (if you like it spicy)

Fancy That!

When you add the beans, add one or more of these: • 4 tablespoons chopped fresh parsley, cilantro, or basil leaves • Grated zest of the lime or lemon you’re using • 1 teaspoon chopped jalapeño peppers or hot sauce 8

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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.

INSTRUCTIONS

1. Put all the ingredients in the bowl of the food processor fitted with a steel blade and process until smooth. Now taste it. Does it need more lime or lemon juice?

More spice? If so, add it and taste again.

2. Using the spatula, scoop the dip into the serving bowl or lidded container.

3. Serve right away or cover and refrigerate up to 5 days.

Red bell pepper slices

An apple, cored and sliced

QUICK BITES

Cheese and whole-grain crackers A handful of dried apricots and almonds

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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.

RAINBOW OF AWESOME Shubh offers up a delicious plateful.

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•GRAINS THINK AGAIN! •PROTEIN •VEGETABLES •FRUITS •DAIRY

Think you hate bell peppers? Think again.

Bell peppers are also called sweet peppers. They’re the only pepper in the capiscum genus (i.e. the pepper group) that doesn’t produce capsaicin, the chemical that makes peppers such as jalapeños and habaneros spicy. But bell peppers do have a mild bitter flavor, which some people don’t love.

Stick with ripe red (or yellow or orange) bell peppers, which are sweeter than the unripe green bell peppers and have more nutrients as well.

And try this recipe, which roasts the peppers to increase their sweetness, and then whips them with feta to make an irresistible dip.

Whipped Feta and Roasted Red Pepper Dip

ChopChop’s beloved friend, chef Ana Sortun, allowed us to adapt the recipe she uses in her Boston-area Middle Eastern restaurants. When you order this Turkish dip, it’s easy to assume it’s a complicated and time-consuming recipe. Make it yourself and you’ll see that it isn’t. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 2 CUPS

KITCHEN GEAR

Cutting board Sharp knife (adult needed) Small baking pan Pot holders Tongs Medium-sized bowl Medium-sized plate Food processor (adult needed) Measuring spoons Rubber spatula Serving bowl or lidded container INGREDIENTS

1 red bell pepper, stemmed, halved lengthwise, and seeds and white ribs removed “Stemmed” means with the stem removed.

½ pound feta cheese, broken into chunks ¼ teaspoon red pepper flakes (or more if you like it spicy) ¼ teaspoon paprika (any kind is fine) ½ teaspoon fresh lemon juice 2 tablespoons olive oil

INSTRUCTIONS

1. Arrange one of your oven racks so that it is close to the top of the oven, nearest the broiler.

Set the broiler to high.

2. Put the pepper halves on the baking sheet, cut side down.

Carefully put the sheet on the top oven rack and broil until blackened, about 15 minutes.

3. Using the tongs, put the peppers in the bowl and cover with the plate. Set aside until the peppers are cool enough to handle, 15 to 20 minutes.

4. Peel and rub off as much of the blackened skin from the peppers as you can (this is a very messy but fun job) and throw away the skin. (Note: you now have roasted peppers!

These are great in a sandwich.)

5. Put the peppers in the bowl of the food processor fitted with a steel blade and process until finely chopped. Add the remaining ingredients and process until smooth.

6. Using the spatula, scoop the dip into the serving bowl or lidded container. Serve right away, or cover and refrigerate up to 3 days. www.chopchopmag.org

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• • VEGETABLES• FRUITS• DAIRY• GRAINS

PROTEIN

TASTE TEST

Apples

Fall is apple season. Go apple picking, if you can, or consider hosting an “Apple Tasting” at your house! There are all different kinds of apples. Red ones, green ones, sweet ones, tart ones. Some are thought of as “eating” apples, some as “cooking” apples. Go to a supermarket or farmer’s market and buy 3 or 4 different kinds of apple, then figure out how they’re different from one another—and which ones you like best. (Write down their names at the market, so you’ll know which is which.)

INSTRUCTIONS

Start by cutting up the apples. (Use an apple cutter if you have one! See the directions on the next page.) Now take a few minutes to learn what each kind of apple is like. Consider its flavor (Sweet? Tart? Sour? Tastes like something else?). Consider its texture (Crisp?

Crunchy? Juicy? Spongy?).

Write the names of the apples here:

Write down your favorite(s) here:

Write down your least favorite(s) here (if you have one):

Close your eyes and ask a friend to give you a piece of apple to taste. Can you guess which kind it is?

Can you tell which ones might be good for cooking, which for eating, and which for both?

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AN APPLE (OR 5) A DAY. . .

Ellie, Bini, and Jazmin taste them all.

KITCHEN SKILLS

How to use an Apple Slicer An apple slicer turns a whole apple* into easy-to-eat slices with just a single push (and lots of muscle)! Studies suggest that people eat more fruit when it’s cut up, so it’s a great tool to know how to use. It’s hard the first time! But it gets easier with practice. Cut up an apple for your lunch or snack: Sally puts the pieces back together like an apple puzzle, then rubber bands them to hold them together and keep them from browning. Or you can squeeze some lemon juice over the slices, which will also keep them from browning. *(or pear!)

KITCHEN GEAR

Cutting board Apple slicer INGREDIENTS

1 small or medium-sized apple, washed INSTRUCTIONS

1. Put the apple on the cutting board, stem side up.

2. Line up the apple slicer so that the circle in the middle sits evenly around the stem.

3. Push down hard and evenly until the cutter reaches the cutting board. Now you have slices to eat—and a core, which you can discard.

Tips:

• Stand on a stool or put the cutting board on the floor so that you get plenty of leverage (“leverage” means adjusting your position so you get more power for the same amount of energy).

• Push hard.

• Push straight down. (If the cutter’s at an angle, it will not cut the core out cleanly.)

• Use your muscles! www.chopchopmag.org

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DO IT YOURSELF Max packs up his own lunch.

Get out of your boring back-to-school PB&J rut, and pack your lunchbox full of food that will nourish, energize, and excite you. These recipes for super sandwiches and warming thermos-fillers, for packable snacks and salads and treats, will do exactly that. Plus, you’ll be learning important food-prep and cooking lessons—and you can even practice your math and reading comprehension skills along the way! (Do you get your lunch at school? Try out these recipes on the weekend instead.)

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Sandwich Mix-and-Match Sure, lettuce and tomato are great, but there’s a wide world of possibility for sandwiches out there! Don’t limit yourself to the usual, or even to what we suggest here. As long as you’ve got a good balance of protein and vegetables, textures and tastes, and a whole lot of colors, you’re going to have a sandwich that satisfies your mouth’s flavor cravings and your body’s energy requirements.

INGREDIENTS BASE

PROTEIN

VEGETABLE

FRUIT

CONDIMENTS AND DIPS

(Pick 1)

(Pick 1)

(Pick 2 or 3)

(Pick 1)

Whole-wheat bread or toast

Chicken salad

Shredded purple cabbage

Sliced pears

Pesto

Sliced grapes

Beet or cucumber tsatsiki

Wrap Multigrain bagel Tortilla Whole-wheat English muffin

Egg salad or sliced boiled eggs Hummus (page 8) Salmon salad (page 16) Ham Turkey

Greens, including romaine lettuce, mesclun, or spinach Avocado Sliced tomato

Multigrain roll Whole-wheat hamburger or hot-dog bun

Dried cranberries

Sprouts

Nut butter

Sliced cucumbers

Cheese

Roasted vegetables

Guacamole

Sliced apples

Carrot salad (page 22) Tuna salad or sardines

Dijon mustard Hummus (page 8)

Sliced radishes

Roasted red peppers Pita

Sliced pineapple

Sliced pickles Capers Sliced fresh peaches Raisins Sliced banana

Jam or apple butter Whipped Feta and Roasted Red Pepper Dip (page 11)

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• • VEGETABLES• FRUITS• DAIRY• GRAINS

PROTEIN

Two Fish, Three Fish BARTON SEAVER wants you to eat your recommended 2–3 servings of seafood a week! And that’s not fishy advice, since Barton’s a sustainableseafood expert and director of the Healthy and Sustainable Food Program at the Harvard Center for Health and the Global Environment.

He’s also a chef and the author of the cookbooks For Cod and Country and Where There's Smoke: Simple, Sustainable, Delicious Grilling.

Sockeye Salmon Salad This is Barton’s recipe for salmon salad, and he likes to serve it on whole-wheat toast, with tomatoes and greens (spinach, romaine lettuce, or arugula). ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR

INGREDIENTS

Cutting board Sharp knife (adult needed) Colander Can opener Fork Medium-sized bowl Measuring spoons Lidded container

1 (7- to 8-ounce) can Alaskan sockeye or pink salmon 2 tablespoons mayonnaise or plain yogurt 1 teaspoon chopped celery leaves or fresh dill Pinch of salt

THUMBS UP! The salmon salad gets two from Max.

A “pinch” is the small amount you can pinch between your finger and thumb.

INSTRUCTIONS

1. To drain the salmon: Set the colander in the sink, then use the can opener to open the can, and carefully empty the salmon into the colander. Using the fork, press down on the salmon to squeeze the liquid out. Allow it to drain away.

2. Put the salmon in the bowl and break it up with the fork, being careful to remove and toss out any small bones or skin that may be mixed in.

3. Add the mayonnaise, celery leaves or fresh dill, and the salt. Mix thoroughly to combine. Serve right away, or cover and refrigerate up to 1 day.

Or Else

• Instead of the celery leaves or dill, try using 1 teaspoon ground nutmeg, celery seeds, or ground coriander.

• Add 2 tablespoons sliced scallions or chopped fresh herb leaves, such as basil or cilantro.

• Add thinly sliced cucumber or avocado wedges to your sandwich.

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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.

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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.

COOL FOR SCHOOL A cold pasta salad makes a lovely lunch.

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•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY

CoLd Soba-NoodLe SaLad This is the kind of salad we like most. You start with a base of grain or noodle and add some dressing—and the rest is up to you. This salad is delicious without the optional ingredients, but even better when you add whatever extras you like best. ❚ ADULT: YES ❚ HANDS-ON TIME: 35 MINUTES ❚ TOTAL TIME: 35 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR

Large pot Fork Colander Measuring cup Cutting board Sharp knife (adult needed) Measuring spoons Large mixing bowl Wooden spoon

Delicious extras: 1 (8-ounce) package buckwheat soba 1 carrot, scrubbed or peeled, and thinly sliced noodles 2 celery stalks, thinly sliced ¼ cup low-sodium soy sauce Toast seeds in a ½ cup thinly sliced Napa cabbage small, dry skillet over 4 scallions, greens ½ red bell pepper, thinly sliced low heat for a minute and whites chopped or two, until you just ½ cup bok choy, shredded or cut into skinny begin to smell them.

2 tablespoons fresh strips lemon or lime juice ¼ cup chopped fresh cilantro or basil leaves 2 tablespoons toasted sesame seeds ¼ cup chopped peanuts or cashews 2 tablespoons toasted sesame oil 1 tablespoon minced fresh ginger Look for toasted sesame oil in the specialty INGREDIENTS

or Asian section of your grocery store.

INSTRUCTIONS

1. Fill the pot halfway with water and put it on the stove. 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.) Add the soba noodles and cook until tender, about 5 minutes (or follow the directions on the package).

To test a noodle to see if it’s done, carefully fish it out with the fork, run it under cold water, and taste it. Drain the noodles in the colander and rinse with cold water.

2. Put the soy sauce, scallions, lemon or lime juice, sesame seeds, toasted sesame oil, and ginger in the bowl and mix well.

3. Add the soba noodles and stir well.

4. Add whatever delicious extras you like and stir well. Now taste the salad.

Does it need more lemon or lime or soy sauce? If so, add it and taste again.

5. Serve right away, or cover and refrigerate up to 2 days.

DID YOU KNOW?

Soba noodles are made from buckwheat flour and are used a lot in Japanese cooking. But here’s the funny thing: buckwheat isn’t wheat—or even a grain at all! It’s actually a seed-producing plant related to rhubarb. www.chopchopmag.org

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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

French Carrot Salad

Shredded vegetable salads are standard fare in most restaurants and homes in France. And this bright, crunchy carrot salad will make even a carrot hater a fan!

Eat it as a side salad or as a topping on a sandwich. You can use a box grater or if you have a food processor, use the disc that cuts ingredients into shreds. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 20 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR

Cutting board Sharp knife (adult needed) Box grater Medium-sized mixing bowl Measuring spoons Measuring cup

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

1 pound carrots, scrubbed well and grated or shredded 2 tablespoons olive oil 2 tablespoons fresh lemon juice 1 teaspoon Dijon mustard ¼ teaspoon salt ¼ teaspoon black pepper ¼ cup chopped fresh parsley leaves INSTRUCTIONS

1. Put all the ingredients in the bowl and mix well.

Now taste the salad.

Does it need more lemon juice, mustard, salt, pepper, or parsley?

If so, add it and taste again.

2. Serve right away, or cover and refrigerate up to overnight.

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CRUNCHY AND COLORFUL! Kira packs up some carrot salad.

•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY

Toasted Barley and Black Bean Salad Here’s another salad that you can make the way you like it: with the vegetables we’ve suggested, or your own favorites. We’ve toasted the barley to give it some nuttiness but if you don’t have the time or desire, simply skip the first step and proceed with the recipe. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 1 HOUR 5 MINUTES ❚ MAKES: 6 CUPS

KITCHEN GEAR

INSTRUCTIONS

Measuring cup Medium-sized pot with lid Wooden spoon Large bowl Measuring spoons Cutting board Sharp knife (adult needed) INGREDIENTS

1 cup hulled or pearled barley (not quickcooking) 2 ½ cups water 1 (15-ounce) can black beans, drained and rinsed ¼ cup olive oil ¼ cup fresh lemon juice 1 tablespoon Dijon mustard ½ teaspoon salt ¼ teaspoon black pepper 3 scallions, greens and whites chopped 1 small cucumber, chopped ¾ cup green beans, chopped ½ bell pepper (any color is fine), stemmed, seeded and chopped “Stemmed” means with the stem removed.

DID YOU KNOW?

1. Put the barley in the dry pot.

Put the pot on the stove and turn the heat to medium-low.

Cook, stirring occasionally, until the barley is lightly browned, about 7 minutes.

2. Turn the heat off. Gradually, just a little bit at a time, add the water. Turn the heat back on to high and bring the mixture to a boil. Turn the heat down to low, cover and cook until the barley is tender, about 45 minutes.

Don’t peek.

3. Set aside until cooled, stirring occasionally.

4. Put the olive oil, lemon juice, mustard, salt, and pepper in the bowl. When the barley has cooled, add it and stir well.

5. Add the black beans, scallions, cucumber, green beans, and bell pepper and stir well. Now taste the salad. Does it need more lemon juice, mustard, or salt? If so, add it and taste again.

6. Serve right away, or cover and refrigerate up to 2 days.

Barley is a grain that is similar to rice, but it is nuttier and chewier. It’s mostly found in soups, but its firm texture makes it great for salads. It also makes a great stand-in for steel-cut oats as a new and different breakfast cereal. Hulled (or pearled) barley is barley that’s had its tough outer skin removed so that it cooks more quickly. www.chopchopmag.org

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• • VEGETABLES• FRUITS• DAIRY• GRAINS

PROTEIN

Tomato Soup with Cheddar Cheese Sort of like a cross between tomato soup and a grilled cheese sandwich (the all-in-one best of both worlds!), this soup is perfect for fall and perfect for warming up your lunch box. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 2 ½ HOURS ❚ MAKES: 6–7 SERVINGS

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

KITCHEN GEAR

Large heavy-bottomed pot Measuring cup Measuring spoons Cutting board Sharp knife (adult needed) Can opener Heatproof spatula Slotted spoon Blender or food processor (adult needed) Pot holder

WASH your hands with soap and water and dry them.

“Minced” means finely chopped.

1 1 1 1 1

tablespoon olive or canola oil onion, chopped garlic clove, minced celery stalk, sliced tablespoon chopped fresh basil (or 1 teaspoon dried) 2 (28-ounce) cans whole peeled or diced tomatoes, including the liquid 4 cups chicken or vegetable broth ½ cup grated cheddar cheese ½ cup plain yogurt

INSTRUCTIONS

1. Put the pot on the stove and turn the heat to medium. When it is hot, carefully add the oil.

2. Add the onion, garlic, celery, and if you are using dried basil, the basil. Cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.

3. Add the tomatoes and their juice, and the broth; raise the heat to high and bring to a boil.

4. Turn the heat down to low and cook 45 minutes. Set aside to cool down a bit, at least 15 minutes, at room temperature. Stir occasionally to help the mixture cool.

5. Using the slotted spoon, very carefully remove the soup solids and put them in the blender or food processor. Do not fill more than halfway.

6. 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 a clean dish towel. Turn the blender to the lowest speed and increase the speed as the soup purees. Gradually add the cooking liquid, fresh basil (if using), cheese, and yogurt. Blend or process until completely smooth.

7. Serve right away, or cover and refrigerate up to 3 days.

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Top This

• Make it crunchy: Add a few croutons or toasted nuts or seeds • Make it tangy: Add a squeeze or slice of lemon or lime, or a dash of vinegar • Make it fresh: Add a snip or sprig of an herb such as parsley, basil, cilantro, chives, or dill • Make it spicy: Add a dash of hot sauce, sliced jalapeños, or chili flakes

Use a slotted spoon to remove the soup solids.

Remove the small cap in the blender lid (cover it with a towel) to allow steam to escape.

We are very serious about creating a way for the steam to escape when pureeing hot soup.

There are four important steps: 1. Be sure to have the help of an adult.

2. Make sure the soup has cooled a bit.

3. Do not fill the blender all the way; fill it halfway at most.

4. Be sure you leave a way for steam to escape (see recipe steps 5 and 6).

Do not fill the food processor or blender more than halfway.

Leave the plunger out of the food processor (cover it with a towel) to allow steam to escape.

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•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY

Butternut Squash and Apple Soup Silky smooth, slightly sweet, and super-easy to make (at least once you’ve mastered blending), this soup is a fall favorite. We don’t usually recommend using vegetables that are pre-cut, but for butternut squash we make an exception: winter squash can be hard to peel and cut, and ready-to-use squash is available in many grocery stores. You can also, if you like, use carrots or sweet potatoes for all or part of the squash. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 1 ½ HOURS ❚ MAKES: 8 CUPS

KITCHEN GEAR

INGREDIENTS

1 1

1 8

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.

INSTRUCTIONS

Large heavy-bottomed pot Measuring cup Measuring spoons Sharp knife (adult needed) Cutting board Heatproof spatula Slotted spoon Blender or food processor (adult needed) Pot holder

1 1 2 1 2

WASH your hands with soap and water and dry them.

tablespoon olive oil onion, chopped garlic cloves, minced celery stalk, chopped “Minced” means finely teaspoons curry chopped. powder teaspoon dried basil large butternut squash, peeled, seeded, and cubed, or 1 (20-ounce) package pre-cut squash tart apple, cored “Cored” and cubed means with cups chicken or the stem and hard vegetable broth center part removed.

1. Put the pot on the stove and turn the heat to medium.

When it is hot, carefully add the oil.

2. Add the onion, garlic, celery, curry powder, and basil. Cook, stirring occasionally, until the vegetables are tender, 10 to 12 minutes.

3. Add the butternut squash, apple, and broth and raise the heat to high; bring to a boil.

4. Turn the heat down to low and cook until the squash is very tender, 45 minutes. Set aside to cool down a bit, at least 15 minutes, at room temperature. Stir occasionally to help the mixture cool.

5. Using the slotted spoon, very carefully remove the soup solids and put them in the blender or food processor. Do not fill more than halfway.

6. 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 a clean dish towel. Turn the blender to the lowest speed and increase the speed as the soup purees.

Gradually add the cooking liquid. Blend or process until completely smooth.

7. Serve right away, or cover and refrigerate up to 3 days.

The word curry comes from the southern Indian word kari, meaning “sauce,” and refers to a variety of spicy, gravy-based dishes from Southeast Asia. But it also refers to leaves from the curry tree, which smell of tangerine and are rarely found outside of India. Or curry powder, used here, which is a British invention, designed to imitate the flavor of Indian foods. Curry powder is a mixture of spices that includes any or all of the following: cumin, coriander, black pepper, chiles, fenugreek, ginger, cinnamon, cloves, cardamom, and salt.

DID YOU KNOW?

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DIGDIG

Sprouting Scallions It’s fun to grow plants from kitchen scraps—and it’s like getting something for nothing! Scallions are extraexciting because they really shoot up fast. You can see the inner core of the scallion start to grow within hours of putting the roots in water.

WHAT YOU NEED:

1 bunch scallions Clean kitchen scissors 1 small jar Water INSTRUCTIONS:

1. Use the scissors to cut the green tops off the scallions, leaving the root end and 1 to 2 inches of the white bulb. (Use the tops in a recipe you like, such as the Toasted Barley and Black Bean Salad on page 23!)

2. Put the scallions in the jar, and add enough water to come about halfway up the scallions.

3. Put the jar in a sunny place and wait. Change the water whenever it looks cloudy, or add more if it gets low. In about a week, you’ll have enough green growth to cut off and use!

As long as the scallions look healthy and bright green (not mushy or yellow), go ahead and keep growing and using them.

Scallions are also called spring onions, salad onions, and green onions.

They're in the same family as onions (obviously!) but they don't have a fully developed root bulb, which is the part you think of as an onion.

They're also milder, making them an ideal ingredient in dishes that aren't cooked.

DID YOU KNOW?

Photos by Catherine Newman

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FARM TO TABLE Can you help turn this apple into slices?

INSTANT ACTIVITY Here's a great arm strengthener called a triceps dip: Position your hands shoulder-width apart on a stable chair, with your legs out in front of you. Slowly bend your elbows to lower your body toward the floor until your elbows make a right angle. Now press down into the chair to straighten your elbows, returning to the starting position. Can you do 5 dips? How about 10?

DID YOU KNOW?

In the Middle Ages, people only ate “dinner” at noon and “supper” in the late afternoon, People didn’t start eating lunch, which was at that time called “luncheon,” until the 1600s. www.chopchopmag.org

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• • QUENCH VEGETABLES• FRUITS• DAIRY• GRAINS

PROTEIN

Raspberry Lemonade

Plain fresh lemonade is pretty wonderful, and it’s even better flavored (and tinted red) with raspberries, either fresh or frozen.

There is a lot of lemon flavor in the peel, which is why you mash lemon slices, peel and all, in this recipe. By Adam Ried ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 6 SERVINGS

KITCHEN GEAR

Sharp knife (adult needed) Cutting board Medium-sized bowl Wooden spoon Pitcher Strainer Measuring cup 6 glasses

INGREDIENTS

1 lemon, scrubbed 1½ cups fresh (or thawed unsweetened frozen) raspberries ¼ cup honey Pinch salt 6 cups cold water Ice cubes

INSTRUCTIONS

1. Cut the lemon in half lengthwise from end to end. Put each half cut side down on the cutting board, then cut each half into thin slices.

2. Put the lemon slices, raspberries, honey, and salt in the bowl and use the wooden spoon to mash them really hard until the lemons and raspberries give up their juice and it mixes with the honey, about 2 minutes.

3. You can keep the solids in your lemonade or, if you like, strain them out: Put the strainer over the pitcher, pour in the lemon-raspberry mixture, and use the wooden spoon to mash it and release as much liquid as possible. Throw away or compost the solids.

4. Add the water, stir to blend, and pour the lemonade into 6 ice-filled glasses.

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POUR ON THE FLAVOR Stella adds some fruity goodness to the chilled water.

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 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.

DID YOU KNOW? Sometimes lemons with thin skins are rounder and smoother than those with thick skins, which tend to have slightly rougher skin and pointier ends.

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HEALTHY HERO

Brian Wansink

At the Food and Brand Lab at Cornell University, Brian Wansink and his co-workers study how people eat—and how to encourage them to make better choices about eating. A lot of what the team learned Wansink reported on in his books Mindless Eating and Slim by Design. We caught up with this busy father of three young daughters and got a chance to ask him some questions about how he encourages good food choices.

A COLORFUL APPROACH! Dr. Wansink and two of his three daughters practice mindful eating.

What’s a good way to think about snacking?

Think about making it fun. Most people will pick a fun healthy snack over a boring salty or sweet snack.

Try giving it a fun name. Carrots and celery—maybe I’ll call it Green and Orange Goulash!

Can you tell us about your “smaller snacking” approach?

You can’t see the snack as a meal— it’s just something to help you make it until dinnertime. Once you understand that the purpose is not to fill you up, you’re happier with a small portion.

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What’s a good way to encourage people to eat more vegetables?

Eat the vegetables first, when you’re hungriest. I also find that the more people know about the vegetables— how they’re grown, where they come from, how they benefit you—the more they like to eat vegetables.

Kids like vegetables! They just don’t like all vegetables. Figure out your favorite ones.

How about fruit? Why don’t more kids eat it at school?

If you ask kids why they don’t eat fruit in school, they don’t say they don’t

like it. It’s too big, or it gets caught in their braces. It’s messy. Simply cutting fruit up increases the amount of fruit kids eat by 30%, and it decreases waste by 80%! [see “How to Use an Apple Slicer,” page 13] Can you tell us about “mindless eating”—the kind of eating people do without paying attention to what, or how much, they’re eating?

The best way to beat mindless eating is to never eat while you’re doing something else, like watching TV or texting. When you eat, just make sure you’re paying attention to eating.

Photo by Robyn Wishna

GORP What is GORP exactly? Some people say it stands for “good old raisins and peanuts,” and some say it’s just a funny word for a combination of crunchy, salty, chewy and sweet things. GORP can include a huge range of flavors and textures, as long as the sweet and salty are kept in balance. Combine your favorite dried fruits and nuts, and then add crunchy ingredients like toasted corn, unsweetened cereal, and pretzels. Make these in quantity to keep stashed in your lunchbox and backpack. ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 7 SERVINGS

KITCHEN GEAR

Measuring cup Medium-sized bowl 7 snack-size zipperlock bags INGREDIENTS

½ cup roasted, lightly salted whole almonds (or whatever nuts you like best) * ½ cup raisins or dried currants ¼ cup dried cranberries or chopped dried apricots (or whatever dried fruit you like best) ¼ cup corn or wheat squares cereal (or toasted corn snacks or pretzels) ¼ cup toasted green pumpkin seeds (these are also called pepitas) * If you're allergic to nuts, skip them.

INSTRUCTIONS

1. Put all the ingredients in the bowl and, using your clean hands, toss until well mixed.

2. Put ¼ cup of the mixture in each bag and keep at room temperature up to 1 week.

•GRAINS •PROTEIN •VEGETABLES •FRUITS •DAIRY

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.

New Balance Foundation Presents

Red Ball Games UP AND OVER! Bennett, Bini, Jazmin, and Ellie go high and low in a game of over-under kickball.

Life’s a ball! A red playground ball, that is. Traditional games, like kickball and 4-square, have

Get out and Play

Find out how to play these games (and lots of others) at www.playworks.org/games

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been around forever—your parents played them too— because they’re fun. And good for you too! Jonathan Gay is Development Manager (and coach) at Playworks, an organization dedicated to health and fun through play, and he likes playground ball games because they teach hand-eye coordination, core movements, agility, and balance. “Plus, they’re really active and they don’t leave anybody out!” he says. “You can play them anywhere—you just need a few feet of pavement and a ball.” Jon taught our kids lots of great variations on classic games, which you can learn about at the Playworks website www.playworks.org. So what are you waiting for? Grab a ball and get playing!

CHALK + BALL = FUN Will gets ready to serve in 4-square.

ON A ROLL Bennett plays a dodgeball variation called rollerball.

ALL IN The kids finish with a cheer. www.chopchopmag.org

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• • SWEET TREAT VEGETABLES• FRUITS• DAIRY• GRAINS

PROTEIN

Banana Applesauce with Almonds

Applesauce is a great lunchbox treat. So are bananas, for that matter, but if your house is like many others, you don’t eat all the bananas in the bunch and end up with some that are past their prime (which means overripe). The addition of bananas and almonds make this raw applesauce creamy and nutty. ❚ 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 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.

KITCHEN GEAR

Measuring cup Food processor (adult needed) Sharp knife (adult needed) Cutting board Measuring spoons Rubber spatula Lidded container INGREDIENTS

¼ cup toasted almonds (to toast the almonds, put them on a small baking sheet in a 350-degree oven until they are fragrant and look a shade darker, about 5 minutes.) * 3 tart apples, quartered, cored, and then quartered again (how many pieces do you have now?)

“Cored” means with the stem and hard center part removed.

PRESTO! Stella and Isaac whir fruit and nuts into sauce.

2 overripe bananas, quartered ½ teaspoon ground cinnamon * If you're allergic to nuts, skip them.

INSTRUCTIONS

1. Put the almonds and apples in the bowl of the food processor fitted with a steel blade and process until the pieces are as small as they will get, almost the size of grains of rice.

2. Add the bananas and cinnamon and process until smooth.

3. Using the spatula, scoop into the lidded container.

4. Serve right away, or cover and refrigerate up to 3 days.

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Fancy That

When you’re finished blending, mix in one or more of these by hand: • ¼ cup raisins, dried currants, or chopped dried apricots • Grated zest of 1 lemon • 1 teaspoon vanilla extract

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

SCRUMPTIOUS WORD SEARCH

Y C I T J J X C U M I N T G K

S P A P E A R L A C M U K E Q

WORDS HIDDEN ABOVE Solution on page 38

O A E R J A W D U B T C M A U

C R D Y R K O S U F G H U V Z

K S A K G O A T V M W E S C S

OATMEAL BLUEBERRIES ALMOND PEAR

E L N L O S T M I Z N D T S C

Y E C R E E M Z N A R D A I A

ZEST TAHINI CUMIN PAPRIKA

INSTANT ACTIVITY Challenge yourself to a wall sit! Stand with your back flat against your wall, then bend your knees, scooting your feet out in front of you, until your legs form a right angle. Can you hold it for 15 seconds? How about 30?

E Y M S R B E H E D J A R I L

P D A N S S A R G Z K R D S L

R M U O T L L I A L M O N D I

APPLES SOCKEYE SCALLIONS SOBA

E T B L U E B E R R I E S O O

I A S H I V F G J U N D O Q N

S T A H I N I S G I N G E R S

GINGER SESAME BARLEY MUSTARD

A P P L E S P A P R I K A N X

R M B A R L E Y A T P A X K J

CARROT PARSLEY CHEDDAR VINEGAR

LUNCHROOM MANNERS Do you sit with the same kids every day at lunch?

Challenge yourself to branch out and make new friends.

Every day this week, sit at a different table and introduce yourself to the kids there. “I’m trying to mix it up,” you can tell them. This is actually part of some schools’ antibullying curriculums (it’s called Mix It Up at Lunch Day), and the idea is that the more friendships students make, the more everybody feels like they’re part of the same community—which, of course, they are! 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

Y C I T J J X C U M I N T G K

S P A P E A R L A C M U K E Q

O A E R J A W D U B T C M A U

C R D Y R K O S U F G H U V Z

K S A K G O A T V M W E S C S

E L N L O S T M I Z N D T S C

Y E C R E E M Z N A R D A I A

E Y M S R B E H E D J A R I L

P D A N S S A R G Z K R D S L

R M U O T L L I A L M O N D I

E T B L U E B E R R I E S O O

I A S H I V F G J U N D O Q N

S T A H I N I S G I N G E R S

A P P L E S P A P R I K A N X

R M B A R L E Y A T P A X K J

EDIBLE VOCABULARY

BY BIRDY NEWMAN We’ve written “lunch” in 10 different languages. Can you match the right word with the right language?

1. almuerzo

A. Italian

2. déjeuner

B. Irish Gaelic

3. almoço

C. Tagalog

4. Mittagessen

D. Swahili

5. pranzo

E. Danish

6. tanghalian

F. Spanish

7. makan siang

G. German

8. frokost

H. Portuguese

9. kustahili

I. Indonesian

10. lóin

J. French

1.

2.

3.

4.

5.

Fork and spoon switched Thermos closed Carrot sticks missing Napkin and bag switched Clementine peeled

6. Container empty 7. Crackers stacked 8. Lids stacked 9. Apple bitten 10. Bottle uncapped

Answers: 1:F 2:J 3:H 4:G 5:A 6:C 7:I 8:E 9:D 10:B

TABLE TALK Lunch is a great time to learn more about your friends and classmates. How does everyone at your table answer these questions?

• If you could make your perfect dream lunch—from all healthy foods—what would be in it?

• What’s the strangest thing you’ve ever eaten?

• What’s your favorite and least favorite vegetable?

• If there were one food you could pick to never have in your lunchbox again, what would it be?

• What was your most memorable meal ever?

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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.

The Department of Pediatrics at Boston Medical Center is dedicated to children, adolescents and young adults in urban communities. They are committed to keeping them healthy by promoting safety and preventative medicine, by delivering prompt, efficient care for illnesses and injuries, and by advocating for them at a systems level.

Cleveland Clinic’s mission is to provide better care of the sick, investigation into their problems, and further education of those who serve by excelling in specialized medical care supported by comprehensive research and education, providing efficient access to affordable medical care, attracting the best qualified staff, and developing, applying, evaluating, and sharing new technology.

Cadence Health is a dynamic healthcare organization created specifically to bring exceptional patient care to all residents of Chicago’s western suburbs and the surrounding region. Drawing on two award-winning traditions of care established by both Central DuPage Hospital and Delnor Hospital, Cadence Health today stands as a unified health system that is even greater than the sum of its parts.

Floating Hospital for Children in Boston is the fullservice children’s hospital of Tufts Medical Center, offering a comprehensive range of pediatric services from prevention and primary care to the most sophisticated treatment of rare and unusual conditions. Their focus and mission every day is to improve the lives of children and their families.

The mission of DuPage Medical Group is to enhance the physical well being of the patients they serve by continuing to provide the highest quality medical care available.

The mission of the American Academy of Pediatrics is to attain optimal physical, mental, and social health and well-being for all infants, children, adolescents, and young adults. The AAP believes that each child should have a “medical home”—a model of health care where care is accessible, family-centered, continuous, comprehensive, coordinated, compassionate, and culturally effective.

The Center for Nutrition Policy and Promotion exists to advance and promote dietary guidance for all Americans, and to conduct applied research and analyses in nutrition and consumer economics.

Boston Children’s Hospital’s mission is to provide the highest quality health care by being the leading source of research and discovery, educating the next generation of leaders in child health, and enhancing the health and well-being of the children and families in their local community.

Since its start in 1855 as the nation’s first hospital devoted exclusively to caring for children, The Children’s Hospital of Philadelphia has been the birthplace for many dramatic firsts in pediatric medicine. The Hospital has fostered medical discoveries and innovations that have improved pediatric healthcare and saved countless children’s lives.

Action for Healthy Kids fights childhood obesity and undernourishment by helping schools and communities become healthier places so kids and families can learn to eat right, become active every day, and are ready to succeed.

The Partnership for a Healthier America (PHA) is devoted to working with the private sector to ensure the health of our nation’s youth by solving the childhood obesity crisis. PHA brings together public, private, and nonprofit leaders to broker meaningful commitments and develop strategies to end childhood obesity.

James Beard Foundation 2013 Publication of the Year

2013 Parents’ Choice Gold Award

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.

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.

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.