ChopChop Sprout Vol 3

VOL.3

Sprout

CLASSIC

CHILI WITH FRESH

CORNBREAD LOADED QUESADILLA PLUS

GROCERY SHOPPING WITH KIDS

Farmers’ markets, cooking dried beans, and make-your-own fro-yo

Sprout HEALTHY RECIPES, TIPS, AND ACTIVITIES FOR WOMEN, INFANTS, AND CHILDREN.

This special issue of ChopChop Sprout has been created especially for participants in the WIC program, with attention to the nutritional needs and supplemental food opportunities of those families.

SALLY SAMPSON CATHERINE NEWMAN VIC DEROBERTIS CARL TREMBLAY GINA HAHN SHARON SPRAGUE HEIDI BROADLEY EVILEE EBB GAIL ARNOLD

Founder/President Editor Creative Director Photographer Copy Editor Marketing Publishing Director Business Development Educational Consultant

TABLE OF CONTENTS

Departments

3 Kids Cook 4 Quick Bites 5 Together Time: Floor Play 6 How to Make the Most of Your Supermarket 8 How to Shop at a Farmers’ Market 15 Kitchen Skill: Cooking Dried Beans from Scratch 21 Kitchen Skill: How to Cook Brown Rice 24 Kitchen Garden: Sprouting Celery

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

Recipes 1 Pepper-Ring Eggs 1 13 Carrot-Apple Soup 14 Loaded Quesadilla 17 Classic Bean Chili 19 Green Salad 20 From-Scratch Cornbread 23 Easy Apple Fro-Yo

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At the top of each recipe, you’ll find a key code like this.

Here’s how to read it: HANDS-ON TIME

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

• Cored = with the stem and hard center part removed • Diced = cut up into cubes or squares the size of dice • Minced = finely chopped • A pinch = the small amount you can pinch between your finger and thumb • Pitted or seeded = with pits or seeds removed • Sauté = to fry something gently in a little oil • Simmer = to cook at a very gentle boil • To taste = taste it to see whether you want to add more of something • Toss = to mix together lightly

❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 2 CUPS

TOTAL TIME

This is how long it takes to make the recipe from start to finish, including the time for cooking and baking when you may be able to do something else. In recipes that do not involve cooking, this may be the same as HANDS-ON TIME.

MAKES

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

HOW TO CONTACT US For more information and to order boxes of 100, visit chopchopmag.org/ WIC. To order larger quantities, email wic@chopchopservice.com or call 877297-0962. For all other inquiries, please email info@chopchopmag.org, call 617-924-3993 or write to us at 695–697 Belmont Street, Belmont, MA 02478.

The editorial information in this magazine has been reviewed and approved by the National WIC Association (NWA). NWA does not endorse products or services, including those shown or mentioned in this magazine.

Copyright © 2018 ChopChop Kids, a 501 (c)(3) corporation. ISSN 2169-0987. 3rd printing, printed by LSC Communications in Pontiac, MI, March, 2018. Printed in the U.S.A. 2

KIDS COOK RECIPES JUST RIGHT FOR THE LITTLEST COOKS

YOGURT AND MASHED BERRY

parfait +

=

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QUICK BITES Melon cubes

Apples with peanut butter

Celery with egg salad

Radishes

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TOGETHER TIME

f loor play Playing on the floor with your baby or child helps you see the world through their eyes.

Plus, that’s where they do most of their best playing.

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HOW TO

MAKE THE MOST OF YOUR

supermarket You’re probably already shopping for staples like fruits and vegetables, canned or dry beans, breakfast cereal, juice, eggs, milk, yogurt, cheese, peanut butter, canned fish, and whole-grain bread and pasta. But you might be shopping for other foods as well, and you definitely want to make the most of your trip. That means spending less and eating better!

Understand the store layout.

Basic foods are arranged around the edges of the supermarket. That means produce (fresh fruits and vegetables), meat, and dairy. These are often the healthiest foods because they’re the least processed.

They haven’t had salt, sugar, fat, or colors added to them. Remember the slogan “Shop the Perimeter,” meaning that if you shop closer to the walls of the store, you’ll get the best health value for your food dollars.

Don’t shop when you’re hungry.

There are a lot of tempting things to buy when you’re in a food store.

Shopping when you’re not hungry will help you resist the temptation of convenience foods and snacks.

Stick to your list.

Make a shopping list and stick to it. This prevents you from spending more money than you budgeted. Make exceptions for deeply discounted pantry basics that you know you’ll use, as well as fruits and vegetables that are on sale.

Add frozen food to your cart at the end.

If you add it just before you check out, it will stay frozen longer.

Check, check, check.

Spend a little time now and you’ll save time (and money) later.

Your refrigerator and pantry. Before you shop, make sure you check out what you still have at home, so you don’t buy anything you don’t need.

Produce. Look at bagged greens carefully and avoid any that contain brown or slimy leaves. Make sure that apples and pears aren’t bruised.

Check that potatoes and onions aren’t sprouting.

Sell-by dates. Look for the package with the latest expiration or “sell by” date, especially on dairy items. That means it’s fresher and you have more time to use it.

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Shopping with Kids Shopping with tired, hungry kids can be stressful. Head off problems before they start: Keep kids high up.

The supermarket puts appealing food—candy, ice cream, sugary cereal—right at children’s eye level. Keep young kids in the cart, facing you, to make the experience less tempting.

Keep them busy.

Give kids your shopping list and a pen or a page of little stickers.

Ask them to mark off items as you put them in your cart.

Keep them fed.

Have cut-up apple slices, cheese cubes, or a little container of unsweetened cereal in your bag in case they get hungry.

Keep them engaged.

Let each child pick out a fruit or vegetable in the produce section. They’ll be excited to try something new—and they’ll be more likely to like it if they picked it out themselves.

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HOW TO

SHOP AT A

farmers’ market You can’t get fresher, juicier, tastier, healthier fruits and vegetables than those your local growers are selling. Plus, doing your shopping at a farmers’ market helps support the farms in your area. In other words, it’s good for everyone!

(Check out the WIC Farmers’ Market Nutrition Program. You might be able to use your cash value vouchers at these markets in your state.)

1. Don’t be shy.

A farmers’ market is different from a supermarket, because you are likely able to talk to the people who grew and harvested the food you’re buying! Remember: they are glad you’re there. They are usually happy to tell you about what they’re selling, and/or give you ideas for how to use it.

2. Open your mind.

You are likely to see fruits and vegetables you’ve never seen before—or familiar ones in new forms. If your root vegetables have the greens attached, for example, ask the seller if you can eat those too. (Beet greens, for one, make an excellent cooked vegetable.) You may see

yellow watermelons, purple cauliflower, and eggplants the size of golf balls. If you see something you don’t recognize, ask about it. And don’t be surprised if you get offered a taste!

3. Go early.

Or go late. Weekend farmers’ markets tend to start early and wrap up by early afternoon.

Going early means you’ll have the full market to choose from, without all the ripest raspberries or crunchiest radishes being sold out. Going towards closing time, though, means that some farms may be willing to give you a deal—a better price, or a greater amount—because they don’t want to bring it all back home.

4. Buy ugly.

You are likely to find the best deals on fruits or vegetables that do not look perfect. Look for anything labeled “slicer” (dinged-up fruit), “saucer” (tomatoes ready for the pot), “pie” (apples and peaches in need of baking), or “seconds” or “imperfects.” Expect a deal, and plan to use them up quickly, since they won’t keep.

5. Get your kids involved.

Let them pick out some of their favorite fruits and vegetables.

Or let them choose something you’ve never tried before. Show them how to smell a melon to see if it’s ripe—or ask the grower to show both of you.

For more information about the program availability in your state, go to www.fns.usda.gov/fmnp/fmnp-contacts.

To find participating farmers’ markets, go to www.ams.usda.gov/local-food-directories/farmersmarkets

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BREAKFAST

PEPPER-RING

eggs

Cooking an egg inside a slice of bell pepper makes a pretty and healthy meal to start the day. ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 20 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Cutting board Large chef’s knife Measuring spoons Medium-sized skillet Cup Tongs or heat-resistant spatula INGREDIENTS 1 bell pepper (any color) 1 tablespoon vegetable oil 2 large eggs ¼ teaspoon salt 1/8 teaspoon black pepper

KIDS IN THE KITCHEN

Kids can pull the seeds and white ribs out of the peppers.

INSTRUCTIONS 1. Place the pepper on its side on the cutting board and cut 2 rings from it, each about ½-inch thick. Remove the seeds and the spongy white ribs. (Save the rest of the pepper for a salad.)

2. Put the skillet on the stove and turn the heat to medium.

Add the oil and when it is hot, add the bell pepper rings and cook until they lose their bright color, about 2 minutes.

3. Carefully, using the tongs or spatula, turn the rings over.

Crack one egg into a cup and pour it into one ring, very slowly and carefully, allowing it to stay inside the pepper ring. (If some leaks out or spills over, don’t worry!) Repeat with the other egg.

4. Sprinkle with the salt and pepper, and cook until the whites and yolks are set, 3–5 minutes, carefully flipping the eggs halfway through cooking. Serve right away.

FANCY THAT! Serve each egg with 1 tablespoon salsa on top.

Add 1 tablespoon grated cheese to each egg before flipping.

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KIDS IN THE KITCHEN

Kids can help scrub the carrots.

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LUNCH

CARROT-APPLE

soup

The apple in this simple, scrumptious soup will make the sweet carrots and onions even sweeter. ❚ HANDS-ON TIME: 35 MINUTES ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Cutting board Large chef’s knife Measuring spoons Large pot with lid Wooden spoon Measuring cup Blender or food processor INGREDIENTS 1 tablespoon vegetable oil 1 medium onion, peeled and chopped 2 pounds carrots, scrubbed and sliced 1 apple, cored and chopped 8 cups chicken or vegetable broth ½ cup plain yogurt (if you want to make it creamy)

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

2. Add the onion, carrots, and apple. Cook, covered, until the vegetables begin to soften, about 15 minutes. Stir occasionally with the wooden spoon while the vegetables cook.

3. Turn the heat up to high, add the chicken broth, and bring to a boil. Turn the heat down to low and cook uncovered, until the carrots are tender, about 20 minutes. Set aside to cool for 10 minutes.

4. Using the spoon, remove the solids and put them in the blender or food processor. Process until smooth. Add the yogurt, if you like, and process again. Then add this mixture back into the soup in the pot and stir well.

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

OR ELSE No blender? No problem! Just leave the soup chunky.

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LUNCH

LOADED

quesadilla This makes a good, quick lunch. Or, serve it with a salad for dinner. You can use any beans or fresh vegetables you like in the filling. ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Large plate Measuring cup Grater Measuring spoons Large skillet Heat-resistant spatula Serving plate INGREDIENTS 2 (6- to 8-inch) whole-grain tortillas 1/2 cup grated cheddar, Monterey Jack, or Mexican-blend cheese 1/2 cup filling, any combination of beans (canned or cooked, see page 15), corn kernels, diced tomatoes, cooked zucchini, and/or baby spinach 2 teaspoons vegetable oil Salsa, hot sauce, or diced fruit for serving (optional) INSTRUCTIONS 1. Put a tortilla on the large plate and sprinkle 1/4 cup grated cheese over half of it. Try not to get the cheese too close to the edge of the tortilla or it might melt onto the pan.

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

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

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

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

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KIDS IN THE KITCHEN

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

KITCHEN SKILL

COOKING DRIED BEANS FROM SCRATCH We often eat and cook with beans because they’re full of protein, fiber, and vitamins —and because they’re delicious! It’s fine to use beans from a can, but dried beans cooked from scratch are even tastier, and they’re less expensive. The method is the same for different kinds of beans, and all that changes is the cooking time.

raw beans

soaked beans

cooked beans

❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 2–10 HOURS ❚ MAKES: 4–5 CUPS COOKED BEANS

KITCHEN GEAR Large pot with lid Strainer Large spoon INGREDIENTS 1 pound dried beans (pinto, black, navy, white, kidney, garbanzo, or any other kind of dried bean) INSTRUCTIONS 1. Put the beans in the pot and sort through them, tossing out any oddlooking ones, little stones, or twigs.

2. Pour cold water into the pot so that the water comes up about 2 inches above the beans. If any bean skins or bits of stuff float to the surface of the water, scoop them out with the spoon and throw them away.

3. Depending on how much time you have, do one of these things: a) Cover the pot and leave the beans

to soak either overnight or all day. b) Put the pot on the stove and turn the heat to medium-high. When the water boils, turn off the heat and cover the pot. Leave it to soak for an hour.

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

5. Put the pot on the stove and turn the heat to medium-high. When the water starts to boil, turn the heat down to low and cover with the lid. Simmer the beans until they are tender but not falling apart.

This can take anywhere from half an hour to 2 hours, depending on

KIDS IN THE KITCHEN

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

what kind of beans you have and how old they are. (Start testing the beans after they’ve been cooking for 30 minutes, and if they seem close to being cooked, then taste again in 15 minutes or so. If they don’t seem close to being cooked, taste again in 30 minutes.)

6. When the beans are tender, drain them in the strainer. Cover and refrigerate for no longer than 4 days.

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KIDS IN THE KITCHEN

Teach your child how to measure the spices. Show your child how to use a can opener, and let her open all the cans.

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DINNER

BEAN CHILI, CORNBREAD, AND GREEN SALAD You can get this entire from-scratch dinner on the table quicker than you think!

CLASSIC BEAN

chili

Try experimenting with this chili by using different beans and adding extra vegetables such as corn, diced eggplant, or butternut squash. Make it as spicy or mild as you like.

Or, if you prefer, follow the recipe in the note to turn this into Classic Beef Chili! ❚ HANDS-ON TIME: 40 MINUTES ❚ TOTAL TIME: 1 HOUR 20 MINUTES ❚ MAKES: ABOUT 4–6 SERVINGS (ABOUT 8 CUPS)

KITCHEN GEAR Cutting board Large chef’s knife Measuring spoons Measuring cup Strainer Large pot with lid Heat-resistant spoon INGREDIENTS 1 tablespoon vegetable oil 1 onion, peeled and chopped 2 garlic cloves, peeled and finely chopped or 1/2 teaspoon garlic powder 1 bell pepper (any color), cored, seeded and diced (if you like) 1 tablespoon chili powder, or more to taste 1/2 teaspoon dried oregano 1 teaspoon ground cumin, or more to taste 1/2 teaspoon crushed red pepper flakes or ½ teaspoon cayenne (if you like it spicy) 3 cups cooked or 2 (15-ounce) cans kidney, pinto, or black beans (or a combination), drained and rinsed with cold water 1 (28-ounce) can diced tomatoes, including the juice 1 zucchini, diced

INSTRUCTIONS 1. Put the pot on the stove and turn the heat to medium-low. When the pot is hot, add the oil.

2. Add the onion, garlic, bell pepper, chili powder, oregano, and cumin (and red pepper flakes or cayenne, if you like it spicy). Cook, stirring occasionally, until the onion is soft and has almost fallen apart, about 20 minutes.

3. Add the beans, tomatoes, and zucchini and cook, covered, stirring occasionally, 30–40 minutes.

4. Now taste the chili. Does it need more spice to boost the flavor? A sprinkle of salt? Add whatever you think it needs, then serve right away with the toppings (below), or cover and refrigerate for up to 3 days.

CLASSIC BEEF CHILI To turn this into Classic Beef Chili: After Step 3, push the vegetables to the side of the pot, turn the heat to medium-high, and add 1 pound ground beef or turkey. Stir occasionally until browned, about 5 minutes, mix the browned beef into the vegetables, then turn the heat down to low and continue with step 4.

TOP THIS Serve either chili with any or all of the following: • Sliced scallions • Sliced black olives • Corn kernels (fresh, canned, or thawed frozen) • Chopped fresh tomatoes • Plain yogurt • Shredded cheddar or Monterey Jack cheese • Diced avocado • Lime wedges 17

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DINNER

GREEN

salad A green salad makes almost any meal feel complete. If you’ve never made your own dressing before, you might find it easier than you think. ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Cutting board Large chef’s knife Jar with lid Measuring cup Measuring spoons Large bowl or salad bowl Peeler Tongs or salad servers

INGREDIENTS For the dressing: 2 tablespoons olive or vegetable oil 1 tablespoon fresh lemon juice or vinegar 1 small garlic clove, peeled and very finely chopped ¼ teaspoon salt For the salad: 1 head romaine lettuce, core removed, leaves washed and torn into bite-size pieces 1 tomato, cored and chopped, or 1 cup cherry tomatoes, halved 1 cucumber, scrubbed or peeled, chopped ¼ cup shredded or crumbled cheese (if you like)

INSTRUCTIONS 1. To make the dressing: Put all the dressing ingredients in the jar, screw the top on tight, and shake until blended.

2. To make the salad: Put all the salad ingredients in the large bowl.

3. Add the dressing and toss until the lettuce leaves are covered with the dressing. Serve right away.

KIDS IN THE KITCHEN

Kids can help tear the lettuce and shake up the salad dressing

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KIDS IN THE KITCHEN

Teach your child how to measure the dry ingredients. Let him stir the batter.

DINNER

FROM SCRATCH

cornbread

Cornbread is great with chili, but it goes well with other soups too. ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 1 HOUR 15 MINUTES ❚ MAKES: 9 SERVINGS

KITCHEN GEAR 8-inch square baking pan Measuring cup Measuring spoons Large mixing bowl Fork, for mixing Spoon Pot holders

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INGREDIENTS 1 teaspoon plus 2 tablespoons vegetable oil 1 egg, lightly beaten 1½ cups plain yogurt or milk 3 tablespoons sugar 1 cup corn kernels (frozen and thawed, or canned and drained), optional 1 cup yellow cornmeal 1½ cups all-purpose white flour or whole-wheat flour, or a combination 2 teaspoons baking powder 1 teaspoon salt

INSTRUCTIONS 1. Turn the oven on and heat it to 350 degrees.

Using your clean hand or a paper towel, lightly coat the pan with 1 teaspoon oil.

2. Put the egg, yogurt or milk, sugar, corn kernels, and remaining 2 tablespoons oil in the mixing bowl and mix well with the fork.

3. Add the cornmeal and flour. Stir in the baking powder and salt until just combined (don’t worry about the batter being lumpy).

4. Spoon the batter into the prepared pan and put the pan in the oven. Bake until the top is golden brown, about 45–55 minutes. Serve warm or at room temperature.

KITCHEN SKILL

HOW TO COOK BROWN RICE Brown rice is better for you than white rice, since it’s full of vitamins, minerals, and fiber.

You might be used to steaming rice, but another method you can try is cooking the rice the way you’d cook pasta. Once you get the hang of making it, you’ll find that it’s really pretty easy. ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 2 CUPS

KITCHEN GEAR Measuring cup Medium-sized pot with lid Strainer or colander Large spoon, for stirring Fork

KIDS IN THE KITCHEN

Kids can rinse the rice in the strainer under cold running water.

INGREDIENTS 1 cup brown rice INSTRUCTIONS 1. Fill the pot half full of water, then cover it and set it on the stove. Turn the heat to high and bring the water to a boil.

2. Put the rice in the strainer and rinse it under cold running water.

3. Add the rinsed rice to the pot, stir well, then cover the pot and boil for 30 minutes. Return the strainer to the sink.

4. Pour the cooked rice into the strainer in the sink and drain it really well.

5. Return the rice to the pot, cover it, and leave it to steam, off heat, for 10 minutes.

6. Fluff the rice with the fork and serve right away.

DO AHEAD: Freeze 1-cup portions of cooked rice in labeled zipper-lock freezer bags. Thaw whatever you need whenever you like.

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KIDS IN THE KITCHEN

Kids can measure and mix the ingredients and scrape the frozen dessert with a fork.

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SWEET TREAT

EASY APPLE

fro-yo In this applesauce/frozen-yogurt mash-up, you do the work, so there’s no ice-cream machine needed. ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 3 HOURS ❚ MAKES: 3 CUPS

KITCHEN GEAR Medium-sized mixing bowl Measuring cup Mixing spoon Fork INGREDIENTS 1 cup plain yogurt 11/2 cups unsweetened applesauce (homemade or store-bought) Pinch of salt INSTRUCTIONS 1. Put the yogurt, applesauce, and salt in the bowl and stir well.

Put the bowl in the freezer.

2. After 1 hour, stir the mixture with the fork, being careful to get the more-frozen edges mixed in with the soft center. Return the bowl to the freezer.

Repeat every half hour, until the mixture is frozen but still creamy, about 3 hours. Serve right away.

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KITCHEN GARDEN

SPROUTING

celery For a fast and super-easy green project, try sprouting celery right in your kitchen. Who knew that by sticking the base of your celery—the part that most people throw out—into a dish of water, you could get greenery growing in just a few days?

WHAT YOU NEED 1 bunch of celery with the stalks still attached at the bottom Large chef’s knife Cutting board Dish or bowl deep enough to hold about 1/2 inch of water A bright (though not too sunny) spot

INSTRUCTIONS 1. Cut off about 2 inches from the bottom of a bunch of celery.

Save the celery stalks to eat later.

2. Put the bottom of the celery in the dish with about 1/2 inch of water.

3. Put the dish somewhere that gets bright light, but not in direct (hot) sun.

4. Replace the water every few days.

5. Be amazed at how fast new greenery appears in the center!

You won’t really grow enough celery to be able to eat the stalks, but you can snip off some of the greens and use them as a fresh herb to season soup, hummus, or tuna salad.

Photos by KERRY MICHAELS

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