ChopChop Fall 2015 by ChopChop Family

â&#x201E;˘

We spend a day at the source

Recipes that work with whateverâ&#x20AC;&#x2122;s fresh

Be a part of the Billion Mile Race

Pizza, slushies, and the best broccoli

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

our Mission

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

WHAT MATTERS TO US

We believe that cooking and eating together is vital to every family’s health and happiness, as well as a vital component in resolving the widespread problems of obesity, hunger, and poor nutrition. We believe that teaching children to cook sets them up for a lifetime of wellness, and to that end we work to get our magazine into the hands of kids who most need it.

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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 Editorial inquiries: 617-924-3993 or write to: 32 Calvin Rd., Watertown MA 02472 Copyright © 2015 ChopChop Kids, a 501 (c)(3) corporation. ISSN 2169-0987. 22nd printing, printed by R.R. Donnelley in Strasburg, VA, August 2015. Printed in the U.S.A.

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

Contributors: ADAM RIED, Vayu Maini Rekda

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 Connie Askin, VP Development Operations, City Year, Boston, MA Christine Madigan, VP Responsible Leadership, New Balance, Boston, MA Peter Nirenberg, CEO Image Architects, Short Hills, NJ 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 Urit Chaimovitz Designer, 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 Ellen Rome, MD, MPH Cleveland Clinic, Cleveland, OH William C. Taylor Cofounder and Founding Editor, Fast Company, Wellesley, MA 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, Carter Kostler, Orren Fox, Ellie Gershenwald, Zach Levin, Ethan Pierce, Maya Pierce, Nora Ripley-Grant, Haile Thomas

Table oF ConTenTs Issue 22, Fall 2015

Departments 4 Dear Reader 5 Mailbox 6 ChopChop Jr. Peanut-Berry Roll-Up 8 Healthy Hero Chris Kurth and Siena Farms 11 Think Again! Broccoli so good it will rock your world. 20 What’s Different? Can you tell what’s been changed in these two pictures? 23 MyPlate, Our Plate 27 Farm to Table Can you find your way out of this maze? 31 Kitchen Science Pears, cells, and gels 32 Quick Bites Instant snacking 33 Scrumptious Word Search 34 New Balance Foundation presents Billion Mile Race 36 Color Me Healthy 37 Taste Test Farm-Fresh vs. Shipped and Stored 38 Solutions Puzzled? We’ve got answers.

Awesome Recipes

9 Green Oatmeal Our favorite breakfast just got a little more colorful.

22 Herby Roast Chicken If you’ve got the herbs, we’ve got the recipe. 25 Roasted Fall Favorites Sweet potatoes and Brussels sprouts, together at last

Flexible Vegetables

27 Any-Vegetable Minestrone You can make this soup with whatever you harvest (or buy).

14 Summer-Squash Sauté Gad-zukes! It’s saucy and scrumptious.

28 Any-Vegetable Easy-Crust Pizza Don’t fear the crust! You can do it—we know you can.

16 Kale Salad Fruit, nuts, and cheese amp up the yum factor.

30 Spinach-Ginger Slushie What’s cold, green, and weirdly delicious? (This.)

19 Mashed Cauliflower Give potatoes the day off! These are even tastier.

31 Pear Mash This is like a cousin of applesauce, with just two ingredients.

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WINTER 2011

Dear Reader, or this issue, we went to see our friend and Healthy Hero Chris Kurth (page 8) at Siena Farms, which he runs and owns with his family, including our amazing chef-pal Ana Sortun and their daughter, Siena. When we were there, crops (not to mention chickens, chickens, and more chickens), including many of the ingredients in these recipes, were popping up everywhere.

The day was spectacular, not just because the weather was especially beautiful, but because there’s no better place than a farm to see where your food comes from and what it takes to grow it. When you’re cooking from this issue—or, really, whenever you’re cooking—keep in mind that someone planted a seed and took great care of a plant to get it to your table. And if you’re eating something someone else made, keep in mind that yet another person took the time and love to cook it for you! Enjoy the abundance of this harvest season! Warmly,

Learn the Lingo! 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.

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

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.

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❚ TOTAL TIME: 1 HOUR

❚ MAKES: 6 SERVINGS

handS-on Time

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

Mailbox

Dispatches from our loyal ChopChop readers.

By DEBRA

By MARIA

By HAMILTON

Join the fun! Write to us at: ChopChop 32 Calvin Rd. Watertown, MA 02472. Please include an adult’s email address and phone number. Find more on our Facebook page in our photo album “Mailbox”!

By FARAH

By HANNAH www.chopchopmag.org

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Peanut-Berry Roll-Up RECIPES JUST RIGHT FOR THE LITTLEST COOKS

Safety Tip 6

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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.

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

JoJo rolls up a snack for himself, and one for a friend.

HEALTHY HERO

Siena Farms

While we were at Siena Farms, we asked 10-year-old Siena to interview her dad, farmer Chris Kurth, about growing vegetables and eating them.

Siena interviews her father, Chris, at the family farm.

What is your favorite season on the farm and why? I love spring for the newness of getting back into the fields, turning over the soil for a fresh start to a fresh season. I love summer for the sweaty, intense rush of keeping up with planting, cultivation, and harvest all at the same time. I love autumn because that’s when the harvest absolutely peaks and we get to gather in the rewards of all our hard work in the fields. And I love the winter because it allows us ample time for some deep rest and playtime with family and friends. What is it like in the winter? How does it change what kind of food Mom serves at the restaurant? (Siena’s mother, Ana Sortun, owns the Boston restaurants Oleana, Sofra, and Sarma.) We grow a ton of root crops in the fall (actually, over 50 tons to be precise!)—carrots, potatoes, beets, parsnips, turnips—which we store, along with cabbage and leeks, in 8

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our root cellar all winter long. We are also able to grow a bunch of “microgreens”—baby-baby salad greens—in our greenhouse all winter to harvest fresh. They’re so tiny and precious that Mom typically uses them as garnishes for her winter menu at Oleana rather than making whole salads with them, because even small bites of freshly harvested greens in the winter are so special. What’s the vegetable you grow that is most deliciously different from the same thing you would buy at a supermarket? Fresh-dug potatoes! The small, thinskinned potatoes are so different from the large storage potatoes you’d find any time of year at a supermarket. Their texture is smoother than storage potatoes; their flavor is much sweeter and more fragrant; and their skin—which is the tastiest part—is so delicate that it almost rubs off in your hands as you harvest and wash them.

What’s your favorite thing to eat raw, right after you pick it? Like you, Siena, my favorite is our Wrinkled Crinkled Cress! This miniature watercress starts very sweet and then—POW!—a wasabi-like heat kicks in for a few seconds as you continue to chew it. Then the heat passes and you’re ready for the next bite... What is a good way for people who don’t have a garden to experience farm-fresh food? Local farmers’ markets and farm stands are a great way; also when families join a farm as a member of their CSA, which stands for Community Supported Agriculture. It’s a win-win for the local farms to be able to sell their food directly to the customer, as well as the customer who gets to eat really, really fresh food from farmers who care a lot about both their farms and their customers.

Green Oatmeal

HEALTHY START

You probably think of oatmeal as a hot breakfast cereal topped with cinnamon, raisins, apples, or other fruit. Our twist on oats makes it a savory meal that can be eaten at other times of the day too. Try it—if you’re like us, it just might become your new favorite way to eat oatmeal!

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

❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Large heavy-bottomed pot Measuring cups Cutting board Sharp knife (adult needed) Box grater (optional) Measuring spoons Wooden spoon or heatproof spatula Pot holder

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.

INGREDIENTS 2½ cups water ²⁄ ₃ cup 3-minute steel cut oats (available at grocery stores) ½ cup packed spinach or arugula leaves, chopped 2 tablespoons shredded cheddar cheese INSTRUCTIONS 1. Put the pot on the stove, add the water, and bring to a boil over high heat. (You’ll know the water is boiling when you see bubbles breaking all over its surface.) 2. Add the oats and cook until tender, 3 to 5 minutes. 3. Add the spinach and cheese, mix well, and serve right away.

Or else

No 3-minute steel-cut oats? No problem. Use 1 cup rolled oats and 2 cups water, and follow the instructions above, cooking the oats until tender, about 5 minutes. Or use regular steel-cut oats, and follow the package directions.

Did you know?

Steel-cut oats and rolled oats are the same grain, just processed differently. Steel-cut oats are coarsely chopped, whereas rolled oats are steamed and then rolled flat. They’re almost identically healthy (very!), but steel-cut oats have a slightly lower glycemic index, which is a measure of how fast and how much a food will cause your blood sugar to rise after eating it. Plus, we like their satisfying chewy texture.

Safety Tip

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

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THINK AGAIN!

Think you hate Broccoli? Think again. Different people have different tastes. President George H.W. Bush announced in 1990 that he didn’t like broccoli, whereas at a kids’ state dinner in 2013, President Obama called it his “favorite food.” We tend to suspect that people who don’t like broccoli have only eaten it raw, when it can be woody, or boiled, when it can be mushy and slimy. Try roasting it instead. And write to tell us how much you like it! Or to tell us that you still don’t. (We’ll try to believe you.)

Oven-Roasted Broccoli

Definitely have an adult around to help you with this recipe: it calls for high heat and a hot pan. But it’s totally worth it! The broccoli gets browned and delicious, and everybody loves it. Even the haters.

❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 20 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Vegetable peeler Sharp knife (adult needed) Cutting board Measuring spoons Large rimmed baking sheet Pot holder Heatproof spatula

INGREDIENTS 1 large head broccoli 3 tablespoons olive oil ½ teaspoon salt Lemon wedges, for serving

INSTRUCTIONS 1. Adjust an oven rack to the lowest position. Put the baking sheet on the rack. Turn the oven on and set the heat to 500 degrees. 2. Peel the broccoli stalks as best you can. The thick peel will keep the broccoli from becoming fully tender, so you want to remove as much as you can. 3. Cut the stalk off of the broccoli, and slice it into long, ½-inch thick pieces. Cut the rest of the broccoli into long, fairly narrow florets (“florets” are the branched clusters at the top of the broccoli) then put it all in a bowl, drizzle it with the oil, and toss well until evenly coated. Sprinkle with the salt, and toss to combine. 4. Working quickly and carefully, use the pot holder to remove the baking sheet from the oven. Carefully transfer the broccoli to the baking sheet and use the spatula to spread it in an even layer. 5. Return the baking sheet to the oven and roast until the stalks are well browned and tender and the florets are lightly browned, 9 to 11 minutes. Serve immediately with the lemon wedges.

Safety Tip 10

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Daniel is pleasantly surprised by roasted broccoli!

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

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Our harvest-themed recipes encourage you to swap in whatever vegetables you find that are fresh and in season.

Maxwell, Daniel, and Isla learn that leafy green kale tastes even better when you pick it yourself!

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Think seasonal.

Fruits and vegetables that are in season— that means growing now—are going to be less expensive and more delicious than ones that have to be shipped in from a different climate far away. So if, for example, you live in the northeast, you’ll want to get your strawberries in June, your tomatoes in August, and your sweet potatoes in October. (What’s ready when will depend on where you live.) Some produce that stores or ships well—like potatoes, carrots, apples, and bananas—is fairly inexpensive all year round.

Did you know?

At some farmers’ markets, you can get better deals if you go late in the day. Farmers often prefer to sell their remaining fruits and vegetables at a lower price than load them up and take them home again. (But keep in mind that selling homegrown products is a farmer’s livelihood, so don’t expect deep discounts.)

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Summer-Squash Sauté

As summer comes to an end, use the last of the season’s squash to make this great dish: green zucchini, golden zucchini, yellow, pattypan, or crookneck squash all work well. This is a dish that can be served hot or cold, by itself or on pasta, rice, Mashed Cauliflower (page 19), or eggs (fried, poached, or scrambled). ❚ ADULT: YES ❚ HANDS-ON TIME: 1 HOUR ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 4–6 SERVINGS

INSTRUCTIONS 1. Put the skillet on the stove and turn the heat to medium. When the skillet is hot, carefully add the oil. 2. Add the onion and garlic and cook, stirring occasionally, until lightly browned, 7 to 10 minutes. 3. Add the summer squash, oregano, and salt, and cook, partially covered, until the squash is lightly browned and very juicy looking, about 20 minutes. Stir occasionally. 4. Add the tomatoes and water, and cook, partially covered, until the squash is very tender but not falling apart, about 20 minutes. 5. Add the fresh basil and Parmesan (if you like) and serve right away, or cover and refrigerate up to 2 days.

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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.

INGREDIENTS 1 tablespoon olive or canola oil 1 onion, thinly sliced or chopped 2 garlic cloves, peeled and minced 2 large or 3 small summer squash, ends trimmed off, cut in half lengthwise, and thinly sliced into half-moon shapes (about 4 cups) 1 teaspoon dried oregano ¼ teaspoon salt 2 (15-ounce) cans diced tomatoes, including the liquid 1 cup water ½ cup chopped fresh basil, mint, or parsley leaves Freshly grated Parmesan cheese (optional)

KITCHEN GEAR Sharp knife (adult needed) Cutting board Skillet with lid Measuring spoons Measuring cup Wooden spoon or heatproof spatula Pot holder Grater (optional)

Safety Tip

WASH your hands with soap and water and dry them.

Did you know? All squash are part of the Cucurbita genus and the gourd family. Summer squash, such as zucchini and pattypan, is harvested when the fruit (yes, it is technically a fruit!) is still immature and the seeds are tender enough to eat; winter squash, such as butternut and pumpkin, is harvested when the skin and seeds have toughened up, which allows this squash to be stored well into the winter.

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

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Kale Salad

We like recipes where everything is thrown in a bowl and mixed around and is then ready to eat. This simple, delicious salad is one of those recipes. Some people like to massage the kale salad with their clean hands to soften it up a bit. Feel free! Or just let it sit for a while, and the dressing will tenderize it. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Cutting board Sharp knife (adult needed) Large bowl Measuring spoons Measuring cups Grater (optional) Tongs or salad servers

INGREDIENTS 5 or 6 large kale leaves, washed, the excess water shaken off (enough to make 4 cups chopped) 3 tablespoons olive oil 1 tablespoon fresh lemon juice ¼ teaspoon salt ½ apple, cored and shredded or chopped ¼ cup coarsely chopped toasted almonds or walnuts ¼ cup shredded cheddar cheese INSTRUCTIONS 1. Strip the ruffly leaves off of the kale’s stems by grasping the bottom of each stem and pulling your hand up along it forcefully. The leaves will come off and leave behind the tough stems, which you can throw away. 2. Stack and bunch the leaves together on the cutting board and use the knife to cut across the stack so that you end up with skinny slivers of kale. 3. Put the kale in the bowl with the rest of the ingredients and toss (“toss” means to mix together lightly) using tongs or salad servers. Taste the salad and add a pinch more salt or a squeeze of lemon if you think it needs it. 4. Serve right away.

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Safety Tip

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

Janie and Ananya relax over a green kale salad on a green farm day.

Did you know?

When youâ&#x20AC;&#x2122;re shopping, you might see different kinds of kale: curly green kale, purple or Russian kale, or dinosaur kale, which is the kind that has warty, prehistoric-looking leaves. Any kind works well here. Kale is in the cabbage family, and some people who donâ&#x20AC;&#x2122;t like it cooked love to eat it raw, like in this salad.

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Mashed Cauliflower

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.

Love mashed potatoes? Then you’ll love mashed cauliflower. It looks so similar that at first you might do a double take! But cauliflower actually has more nutrients than potatoes. (That can be our little secret.) This makes a great base for our Summer-Squash Sauté (page 14), or a super side for the Herby Roast Chicken (page 22).

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.

❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 50 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Cutting board Small, sharp knife (adult needed) Medium-sized heavy-bottomed pot with lid Wooden spoon or heatproof spatula Measuring cup Measuring spoons Colander Potato masher (or handheld blender or food processor) Pot holder

INGREDIENTS 1 large head cauliflower, leaves removed and discarded 1 cup water 2 tablespoons olive oil 3 tablespoons plain yogurt 1 tablespoon unsalted butter (optional) ¼ teaspoon salt Black pepper (to taste)

INSTRUCTIONS 1. Use your hands and the small, sharp knife to separate the cauliflower into florets and chop the stem fine. (“Florets” are the branched clusters at the top of the cauliflower.) Throw away the tough inner core. 2. Put the pot on the stove, add the cauliflower and water, and bring to a boil over high heat. (You’ll know the water is boiling when you see bubbles breaking all over its surface.) Cover and turn the heat down to low. 3. Cook the cauliflower until very tender, 15 to 35 minutes depending on the size of the cauliflower florets. If there is liquid left in the pot, drain the cauliflower in the colander and return it to the pot. 4. Mash, using a potato masher, or blend with a handheld blender or food processor. 5. Add the olive oil, yogurt and, if using, butter, salt, and pepper and mash until smooth. Serve right away, or cover and refrigerate up to 2 days.

Safety Tip

Cauliflower comes in other colors, including beautiful orange, green, or purple, any of which you might see at your grocery store or farmers’ market. You might want to use the plain, white-colored one for this recipe—at least the first time you make it— since it will look familiar to everyone.

Did you know?

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WHATâ&#x20AC;&#x2122;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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Herby Roast Chicken Chicken and herbs go so well together. You can vary the herbs as you like, but do choose one with a woody stem—like the ones we suggest below—since tender herbs such as parsley or basil won’t hold up as well in the oven. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 4–6 SERVINGS

KITCHEN GEAR Kitchen scissors Sharp knife (adult needed) Cutting board Mixing bowl Measuring spoons Large rimmed baking sheet Pot holder INGREDIENTS 8 small bone-in, skin-on chicken thighs or drumsticks, or a combination, the fat trimmed off with kitchen scissors or a sharp knife 2 garlic cloves, peeled and minced 2 tablespoons chopped fresh thyme, rosemary, sage, or marjoram, or 2 teaspoons dried Juice and zest of 1 lemon 1 teaspoon kosher salt INSTRUCTIONS 1. Turn the oven on and set it to 425 degrees. 2. Put everything in the bowl and mix well. Cover and refrigerate up to 2 days or proceed with the recipe. 3. Dump the contents of the bowl onto the baking sheet, making sure the chicken pieces are in a single layer, not crowded on top of one another. 4. Carefully put the baking sheet in the oven and bake until the chicken is well browned and crispy, about 45 minutes. Serve right away, or transfer to a lidded container and refrigerate up to 3 days.

Safety Tip 22

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

Isla, Daniel, and Maxwell eat their lunch farm-style.

My Plate, our plate

Look at the Herby Roast Chicken on the facing page. Chicken is a great source of protein so we’ll color that in on MyPlate. What else should we color in?

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

• •

Are there any spaces that are blank or partially filled-in? What are some of the ways you might complete this meal? Which of the recipes in this issue could you use? Write your ideas here:

• •

For more information, go to www.choosemyplate.gov

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Roasted Fall Favorites

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.

In this recipe, two favorite fall vegetables are mixed together: Brussels sprouts, which look like little cabbages because they’re part of the same family, and sweet potatoes, which are nice and—you guessed it—sweet. We like it as a side dish for the Herby Roast Chicken (page 22), since they can cook together in the oven. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 4 SERVINGS

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.

KITCHEN GEAR Vegetable brush or clean sponge Cutting board Sharp knife (adult needed) Large rimmed baking sheet Measuring cups Measuring spoons Mixing bowl Large spoon or spatula Pot holder INGREDIENTS 2 sweet potatoes, scrubbed and cut into 1-inch cubes 6 cups Brussels sprouts (ends trimmed off), cut in half 1 red or white onion, cut into 1-inch pieces 2 tablespoons olive oil ½ teaspoon salt INSTRUCTIONS 1. Turn the oven on and set it to 425 degrees. 2. Put the sweet potatoes, Brussels sprouts, Isla and Maxwell onion, olive oil, and salt in the bowl and prepare the mix well. Brussels sprouts 3. Dump the contents of the bowl onto the for roasting. baking sheet, making sure the vegetables are in a single layer, not crowded on top of one another. If you’ve got winter squash, peel, seed, and cube it, and try using it in place of some or all of the sweet potatoes. 4. Carefully put the baking sheet into the oven and bake until the vegetables are tender and starting to brown, 35 to 40 Get an adult’s permission and help with all sharp knives, appliances minutes. (blender and food processor), the stove or oven, and hot ingredients. 5. Serve right away.

Or else

Safety Tip 24

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FALL 2015

Any-Vegetable Minestrone What looked good at the market? Kale, squash? Great! Use them. Cabbage, beans? Great! Use those instead—or also. As long as the vegetables are good, the soup will be great. ❚ ADULT: YES ❚ HANDS-ON TIME: I HOUR ❚ TOTAL TIME: 2 HOURS ❚ MAKES: 12 CUPS

KITCHEN GEAR Measuring cups Measuring spoons Cutting board Sharp knife (adult needed) Large, heavy-bottomed pot with lid INGREDIENTS 2 tablespoons olive oil 1 large onion, chopped 1 teaspoon salt 2 carrots, scrubbed and diced 2 celery stalks, diced, with a handful of celery leaves, finely chopped 2 garlic cloves, minced 4 cups diced or shredded vegetables—any combination of potatoes, cabbage, chard, kale, spinach, squash, green beans, and parsnips ½ cup barley or brown rice (or 1–2 cups cooked, leftover grains or pasta) 4 cups low-sodium chicken or vegetable broth 4 cups water 2 cups cooked beans (garbanzo, pinto, black, red, or white) or one (15-ounce) can beans, drained Olive oil and freshly grated Parmesan for garnishing

FALL 2015

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INSTRUCTIONS 1. Put the pot onto the stove and turn the heat to medium. 2. When the pot is hot, add the oil. 3. Add the onion, salt, carrots, and celery and cook for about 10 to 15 minutes or until they are tender. 4. Add the garlic and remaining vegetables and cook, stirring once, until tender, about 10 minutes. 5. Add the barley or rice, broth, and water, then simmer the soup, covered, until all the vegetables are cooked and the barley or rice is tender, about 45 minutes. 6. Add the beans (and the cooked grains or pasta, if you’re using them), simmer another 15 minutes, then carefully taste the soup. Does it need more salt? Add a pinch if it does. 7. Serve garnished with a teaspoonful of olive oil and a sprinkle of Parmesan.

Daniel harvests an armload of kale to add to the soup pot.

Or else

Use frozen corn and/or peas for some of the vegetables, and add them when you add the beans.

Try This!

We think of celery leaves as a free bonus herb that comes with our bunch of celery! Chop them up and add them to whatever dish you’re using the celery in. They add tons of flavor.

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.

Any-Vegetable Easy-Crust Pizza Here’s another use-what-you’ve-got recipe that turns whatever vegetables you have into dinner. This is a great introduction to DIY pizza since it uses a super-easy biscuitstyle dough instead of a fussy yeasted one. ❚ ADULT: YES ❚ HANDS-ON TIME: 45 MINUTES ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 6–8 SERVINGS

KITCHEN GEAR Large rimmed baking sheet Measuring cup Measuring spoons Box grater Can opener Medium-sized bowl Large spoon for stirring Sharp knife (adult needed) Cutting board Pot holder INGREDIENTS 2 tablespoons olive oil, plus 2 teaspoons for greasing the baking sheet 1 cup all-purpose flour 1 cup whole-wheat white flour ½ teaspoon salt 2 teaspoons baking powder ¾ cup water ²⁄ ₃ cup canned or jarred (or homemade!) tomato sauce 1 cup shredded cheese (Monterey jack, cheddar, or mozzarella) 1½ cups chopped or sliced vegetables (mushrooms, peppers, fennel, onions, zucchini, tomatoes, cauliflower, Brussels sprouts, asparagus, greens) tossed with 1 tablespoon olive oil 28

FALL 2015

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Janie, Ananya, and Siena enjoy their pizza.

INSTRUCTIONS 1. Turn the oven on and set it to 400 degrees. Lightly grease the baking sheet with the 2 teaspoons oil. 2. Put the flours, salt, and baking powder in the bowl and stir well. 3. Add the water and olive oil and stir together well. If the dough needs more liquid to come together, add water, 1 tablespoon at a time, until it does. 4. Scoop the dough onto the oiled pan, then oil your hands and fingers and start gently pressing and flattening the dough. Take your time and work from the middle out toward the edges. You want the dough to cover (or nearly) the bottom of the pan, and it might take a while to press it flat and thin without tearing it. 5. Drizzle the dough with sauce and use the back of the spoon to spread it to the edges. 6. Sprinkle the sauce with cheese, then add the toppings. 7. Bake until the crust is lightly browned and the toppings looked cooked, 10 to 15 minutes.

Safety Tip

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

Siena holds up the pizza so you can admire the stripes of everyoneâ&#x20AC;&#x2122;s favorite toppings!

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FALL 2015

QUENCH

Spinach-Ginger Slushie

You might not always want to eat your spinach, but how about drinking it? This thick shake gives you the best of both worlds because it’s both a nice, frosty treat and it’s good for you. It’s filling, too, so it makes a great breakfast. BY ADAM RIED ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Sharp knife (adult needed) Cutting board Measuring spoons Measuring cup Blender (adult needed)

JoJo takes a cool, green break from busy farm life.

INGREDIENTS 1 cup ice cubes ½ cup very cold water 1 orange, peeled and sectioned, or 1 apple, quartered and cored ½ banana, peeled and sliced, preferably frozen 1½ teaspoons chopped fresh ginger 2 teaspoons honey or pure maple syrup 2 cups spinach leaves, rinsed well in cold water Salt INSTRUCTIONS 1. Put all the ingredients, including a tiny pinch of salt, in the blender. Put the top on tightly. 2. Turn the blender to medium and blend until the mixture is pretty smooth and liquid-y enough to move freely in the blender jar, increasing the speed to medium-high if necessary, about 40 seconds (you might have to stop the blender, remove the top, and stir the contents if they get stuck and don’t start to move around in there. If you have to do this, make 100% certain that the blender blade has stopped turning first). 3. Serve right away.

Safety Tip 30

FALL 2015

Or else

If you don’t have any fresh ginger, just leave it out. Or try using 1 teaspoon vanilla and/or ½ teaspoon grated orange zest instead.

Try This!

You can keep a steady supply of bananas by freezing them. When they are nice and ripe, peel and slice them, arrange the slices in a single layer on a plate that you have covered with plastic wrap, and freeze until the slices are hard— overnight is best. Then you can put the slices in a plastic bag and have them ready in the freezer whenever you need some for a smoothie, or a snack!

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

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KITCHEN SCIENCE

Pear Mash: A Taste of Biology By Vayu Maini Rekdal

Dylan peels the raw pears, then mashes them after they’re cooked.

Pear Mash

Pears make for a delicious change of pace from the more usual apple in this easy, fragrant fruit sauce. Eat it as is, swirl in a dollop of yogurt, or freeze the sauce in small plastic containers for a lunch-box dessert that doubles as an ice pack. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Vegetable peeler Sharp knife (adult needed) Cutting board Medium-sized pot Measuring spoons Wooden spoon Potato masher (or food mill or food processor) INGREDIENTS 4 large, very ripe pears, peeled, cored, and diced 1 tablespoon maple syrup

Fancy That!

INSTRUCTIONS 1. Put the pears in the pot and put the pot on the stove. Turn the heat to medium-low. 2. Stir in the maple syrup. Cover the pot (if your pears aren’t super juicy, add ¼ cup of water). 3. When the pears are simmering, turn the heat down to low and cook, stirring occasionally to prevent sticking, for 20 minutes, or until they are very soft and falling apart. 4. Cool the pears for 10 minutes, then mash them with a potato masher (or puree them with the food mill or food processor). 5. Cool to room temperature, then serve right away or refrigerate, covered, up to 5 days.

Mild pear sauce makes a perfect backdrop for other flavors. After you puree the sauce, try adding any of the following: • ½ teaspoon vanilla • 1 teaspoon of chopped fresh ginger • ¼ teaspoon ground cinnamon or cloves • ½ cup fresh or frozen raspberries or strawberries (add these at the beginning of cooking)

Safety Tip

Even though raw pears and pear sauce are made from essentially the same things, the sauce looks and feels very different. Carefully inspect the sauce! What are some differences you can see and taste? In contrast to the firm and round pears you are used to buying in the store, the pear sauce is a thick and slightly grainy fluid. How did the pears become such a delicious mush that almost looks like a gel? Like most living things, pears are made of cells, the small components that give structure and function to organisms. The cells of pears are joined together by cell walls, firm structures that keep the cells together, almost like cement. One of the main molecules in these cell walls is pectin, a very long chain of sugars (also known as a fiber). This is the reason our pear sauce recipe works so well. Can you imagine how? When you heat the pears, you start breaking apart the cell walls, which are the cement that holds the fruit together, separating the cells from each other and transforming the firm pear into a liquid puree. With time, the cell walls themselves break down into smaller molecules such as pectin. Because the pectin molecules are long and abundant, they move around and start sticking to each other in the puree, forming a mesh of molecules. As the puree cools, water is trapped between the entangled pectin molecules, creating a gel-like substance that has a delicious flavor and mouthfeel. (“Mouthfeel” is a food-texture term that describes—Can you guess?—how something feels in your mouth.) This process is not unique to pears: pectin is responsible for giving a delicious flavor and texture to applesauce, orange marmalade, and many other fruit jams and purees. Who knew biology could taste so good?

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QUICK BITES

Sunflower seeds

Little bunch of grapes

32 32 FALL FALL 2015 2015www.chopchopmag.org www.chopchopmag.org

Sliced avocado with a squeeze of lemon

Pear sauce with a swirl of yogurt

Scrumptious Word Search

F H Y F G Z U C C H I N I O F

U L B R O C C O L I N M B A T

WORDS HIDDEN ABOVE Solution on page 38

S P I N A C H V S Q U A S H O

C C W C F A Q E F E N N E L M

A C A S E I B G V O C C K O A

vegetables spinach arugula broccoli

GREAT MANNERS

B E C U R O S E M A R Y V G T

B L H G L F P T A V H O G A O

squash zucchini kale cauliflower

Sometimes “good manners” means following the rules of kindness, like saying “please” and “thank you.” But sometimes it’s less about rules and more about figuring out what you can do to show gratitude and graciousness, like setting the table, helping to clear it, and offering to wash the dishes before you’re even asked.

A E A Y O I G A Z N V N F R D

G R R S S C F B R N D I K U O

E Y D P A X G L G S P O S G I

X Y S R K M K E O E N N W U K

rosemary sprouts onion carrot

H B R O I Z L S P W R I B L A

celery chard parsnip bean

K O R U P B X P Y O E A P A L

T C O T J V E R T D K R T H E

X E P S A R F R K I V Y A X T

pepper fennel tomato cabbage

TABLE TALK

Start a conversation at the dinner table! What do you know about the food you’re eating? Where was it grown? What are the different kinds of work that went into growing it? How did it get cooked or prepared? www.chopchopmag.org

FALL 2015

Billion Mile Race

FALL 2015

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The New Balance Foundation Billion Mile Race™ is challenging America’s students to collectively run, jog, and walk one billion miles. Yep, that’s billion with a “b.” Thousands of schools across the country have realized the benefits of adding running and walking to the school day, and we want thousands more to experience the same. That’s why we’re uniting the collective efforts of our nation’s schools towards this ambitious national goal. Joining the New Balance Foundation Billion Mile Race is easy. Teachers and parents, register your school today at www.BillionMileRace.org. The New Balance Foundation Billion Mile Race is inspired by 100 Mile Club, an award-winning program that challenges every student to walk, jog, or run 100 miles at school in a single academic year. If you’re interested in getting your students walking and running, learn more about 100 Mile Club by visiting www.100MileClub.com. New Balance SparkStart is a global initiative to improve the health, wellbeing and self-esteem of children through movement. Join the New Balance Foundation Billion Mile Race today to spark a love of movement.

One billion miles = 4,185 trips to the moon. How many miles have America’s schools run to date? Find out at www.BillionMileRace.org

Did you know?

Active kids aren’t just healthier—they can also concentrate better, and end up doing better in school too. www.chopchopmag.org

FALL 2015

Color Me Healthy What fresh foods are this girl and her mom finding at the supermarket? BY Ava Blum-Carr

FALL 2015

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TASTE TEST

Farm-Fresh vs. Shipped and Stored We mostly eat fruits and vegetables that come from the supermarket. It’s a convenient way to shop, and we’re happy to get the fresh produce wherever we can. Still, supermarket produce has often been picked too early, traveled a great distance, and/or been refrigerated for long periods of time, which can mean a loss in flavor. If you can get your hands on something completely fresh you can taste the difference. Try this: Visit a farm stand or farmers’ market and get one perfect farm-fresh something: a ripe tomato, a bright carrot, a burstingly juicy peach. Get a supermarket version of the same thing, if you don’t already have one. Now compare them.

Daniel, Isla, and Maxwell compare freshly dug carrots to supermarket ones.

• Do they look different? In what ways? • How does each one smell? • When you gently squeeze it, do you notice a difference? • Take a bite. How would you describe the main flavor of each? What is the main difference between them? • Did you meet the person who grew the farm-fresh one? What was that like? • How much did each one cost? Which do you think was worth more?

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FALL 2015

SOLUTIONS FROM PAGE 20

Numbers show changes in the picture. Changed items are listed below. 1. Beet color 2. Carrot color 3. Carrot tops 4. Tomato color 5. Number of tomatoes 6. Squash color 7. Colander color 8. Potatoes moved 9. Cauliflower color 10. Radishes moved FROM PAGE 33 F H Y F G Z U C C H I N I O F

U L B R O C C O L I N M B A T

S P I N A C H V S Q U A S H O

C C W C F A Q E F E N N E L M

A C A S E I B G V O C C K O A

B E C U R O S E M A R Y V G T

B L H G L F P T A V H O G A O

A E A Y O I G A Z N V N F R D

G R R S S C F B R N D I K U O

E Y D P A X G L G S P O S G I

X Y S R K M K E O E N N W U K

H B R O I Z L S P W R I B L A

K O R U P B X P Y O E A P A L

T C O T J V E R T D K R T H E

X E P S A R F R K I V Y A X T

EDIBLE VOCABULARY By Birdy Newman

Can you match each of these farming terms with its definition? 1. compost

a. to put seeds in the ground for growing

2. irrigate

b. a fenced-in enclosure used to hold animals

3. pen

c. to supply land with water

4. mulch

d. a long, narrow container holding food or water for animals

5. agriculture

e. the practice of farming and cultivating land

6. sow (verb)

f. an adult female pig

7. sow (noun)

g. a mixture of decayed plant material used as fertilizer

8. blight

h. a plant disease, especially one caused by fungi

9. trough

i. a material (such as hay, leaves, or bark) spread around a plant to enrich the soil

FALL 2015

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Solution: 1 g; 2 c; 3 b; 4 i; 5 e; 6 a; 7 f; 8 h; 9 d

and prevent weeds

James Beard Foundation 2013 Publication of the Year

2014 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.

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 …

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FALL 2015

JOIN THE CLUB! Here’s how it works: Every month, we’ll send out a basic recipe we think every kid should master, and we’ll include step-by-step instructions, shopping tips, food facts, and more. What do you do? Get cooking! Then earn badges and prizes for completing each recipe. Are you up for the challenge? Sign up at www.chopchopcookingclub.org and join the ChopChop Cooking Club for free.