ChopChop Winter 2019

WINTER 2019

™

We have bunches of recipes to share.

• Gifts from your kitchen • Pudding for breakfast

QUICK BITES Bell pepper strips

Cheese cubes

Banana bread (page 30) with cream cheese A clementine

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IN THIS ISSUE

ISSUE 39, WINTER 2019

35 Amazing Maze 36 Scrumptious Word Search 37 Cartoon Corner

By Maxwell Surprenant 38 Solutions Puzzled? We’ve got answers.

RECIPES RICE AROUND THE WORLD

8

Morning Rice Pudding Breakfast that feels like a treat

14 Arroz con Pollo A satisfying single-skillet meal

DEPARTMENTS

2 Quick Bites Instant Snacking

4 Learning Guide 7

ChopChop Jr.: Mashed Banana on Whole-Wheat Toast

13 Kitchen Skill: How to Cook Rice 20 What’s Different?

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

25 Budding Artists 30 Kitchen Science Why do bananas turn brown?

16 Onigirazu Rice “Sandwich” Wrap up your rice in a packet.

18 Double-Vegetable Fried Rice A favorite rice dish—with even more of the good stuff!

22 Mujaddara Stir up a pot of Middle-Eastern rice and lentils.

24 Horchata Drink your rice!

26 Gifts from Your Kitchen Sazón seasoning blend and YouMade Fruit Leather EVERYTHING BANANAS

30 5-Banana Banana Bread Loaded with fruit and flavor

33 Banana Pancakes We’re monkeying around with breakfast, and you can too!

34 Banana-Almond Smoothie Creamy, frosty, and delicious.

All recipes by Sally Sampson and Catherine Newman, unless otherwise attributed.

OUR MISSION

ChopChop Family’s vision is to enrich the lives of families by inspiring and teaching them to cook and eat real food together, while having fun and learning essential skills for a full life.

WHAT MATTERS TO US

CONTACT US

Editorial inquiries: 844-343-7580 or write to: 695–697 Belmont Street, Belmont MA 02478 Copyright © 2019 ChopChop Family, a 501(c)(3) corporation. ISSN 2169-0987.

We believe that cooking and eating together is fundamental to every family’s health and happiness, and that if children learn healthy eating habits when they are young, they will maintain healthy lifestyles into their teenage and adult years. Cooking not only promotes better health, it builds relationships, saves money, and teaches math, science, and cultural and financial literacy, along with other critical life skills. We aim to counteract today’s rampant “kitchen illiteracy” by empowering families and communities with our positive message and common-sense, innovative, and fun solution.

DONATE!

Donate at www.chopchopfamily.org/how-you-can-help to support our mission to get ChopChop to organizations that serve those most at risk.

39th printing, printed at LSC Communications, October 2019.

Printed in the U.S.A. www.chopchopfamily.org

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THE LEARNING GUIDE TO THIS ISSUE 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: 1 HOUR

❚ MAKES: 6 SERVINGS

TOTAL TIME

HANDS-ON 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

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.

HANDS-ON TIME.

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 about the size of dice.

• 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.

KITCHEN SKILL

How to chop an onion

1. Trim the root end and stem end off the onion.

2. Cut the onion in half from end to end.

3. Peel off the papery skin.

4. Put the flat side down on the cutting board, and cut the onion into slices one way. (If you’re just slicing the onion, you’re done!)

To finish chopping, cut the slices the other way, so that you end up with a grid of little squares.

Remember: Hold the knife in the hand you use to write, gripping it firmly around the handle.

Use your other hand to steady the onion, keeping your fingers curled under, away from the knife.

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Pay attention to where the knife is: As it moves forward, your food-holding fingers should move backward. The distance between the knife and your other hand should always stay the same.

Onions can make your eyes tear up!

Try refrigerating the onion before you cut it, to reduce the crying factor.

KITCHEN SKILL

How to crack an egg

1. Hit the midpoint between the wider end and the pointier end of the egg against the edge of the bowl.

2. Hold the egg over the bowl with the cracked part facing up.

3. Pry the shell open gently and allow the egg to slide into the bowl.

KITCHEN SKILL

How to chop a bell pepper 1. Hold the pepper sideways on the cutting board and slice off the stem end and the very bottom.

2. Hold the pepper on the cutting board, stemmed side up, and cut it in half.

3. Use a small knife or your fingers to trim or pull out the seeds and white ribs from each half.

4. Press each half, skin side down, and flatten it on the cutting board. Cut into strips.

5. Cut the strips crosswise into squares. www.chopchopfamily.org

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Alik mashes her banana right on the toast.

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RECIPES JUST RIGHT FOR THE LITTLEST COOKS

Mashed banana on Whole-Wheat Toast

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HEALTHY START

Morning Rice Pudding

Rice pudding is traditionally a dessert, but we like to make it the night before and eat it cold for breakfast! This recipe includes brown rice and plenty of milk, so it’s a nourishing start to the day. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Measuring cups Measuring spoons Medium-sized pot with lid Heatproof spoon Pot holder

INGREDIENTS 2 cups leftover or freshly cooked brown rice (see page 13) 2 cups milk, plus extra for serving 2 tablespoons maple syrup, plus extra for serving 1/2 teaspoon vanilla extract 1/8 teaspoon ground cinnamon Pinch kosher salt

INSTRUCTIONS 1. Put the rice and milk in the pot, put the pot on the stove, and turn the heat to medium.

2. When the liquid comes to a boil (you’ll know it’s boiling because you’ll see little bubbles breaking at the surface), lower the heat to low. Cook, stirring occasionally, until the milk has been absorbed by the rice, about 30 minutes.

3. Add the maple syrup, vanilla, cinnamon, and salt and stir well. Cool to room temperature, cover, and refrigerate up to two days. Serve cold, topped with extra milk and a drizzle of maple syrup.

GET CREATIVE Consider topping each bowl of rice pudding with: • 2 tablespoons chopped toasted walnuts, pecans, or almonds • 1 tablespoon sunflower seeds • 2 tablespoons raisins • ½ cup fresh or frozen berries • ¼ cup chopped apples, pears, or bananas Parker, Alik, and Daniel eat breakfast rice pudding, which they made the night before.

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SAFETY TIP

ll sharp with a elp h Get and an a dult’s permission

BEFORE

YOU START

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.

processor), the stov eo food d r ov n kniv ra en, a s. e d es, ap n nd hot ingredient e l b pliances (

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ice is a staple food of over half of the R world’s population—which means that more than 3.5 billion people depend on rice for their meals. This also means that there are lots of amazing ways to cook and eat rice, from all around the globe!

Here are a few of our favorites.

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BEFORE

YOU START

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.

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Get an

n adult’s permissio

th all sharp p wi l e h and

RICE AROUND THE WORLD

How to Cook Rice You might be used to steaming rice, but you’ll get better results (and never risk burning it) when you boil it in lots of water and then drain it, the way you’d cook pasta. Once you get the hang of making it, you’ll find that it’s really easy. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 25–40 MINUTES ❚ MAKES: 2 CUPS

KITCHEN GEAR Measuring cups Medium-sized pot with lid Strainer Large spoon Fork Pot holder Clean dish towel INGREDIENTS 1 cup brown or white rice

INSTRUCTIONS 1. Fill the pot halfway with water, then cover it and set it on the stove. Turn the heat to high and bring the water to a boil (you’ll know it’s boiling because you’ll see little bubbles breaking at the surface).

2. Meanwhile, put the rice in the strainer and rinse it under cold running water.

3. Add the rinsed rice to the pot, stir well, and boil uncovered until the rice is tender (pull some out with the fork, rinse it under cold water, and taste it), about 18 minutes if you’re using white rice or 30 minutes if you’re using brown rice. Return the strainer to the sink.

4. Use the pot holder to pour the cooked rice into the strainer in the sink and drain it really well.

5. Return the rice to the now-empty pot. Cover the pot with the dish towel and then the lid.

Leave the rice to steam, off the heat, for 10 minutes.

6. Stir the rice with the fork and serve right away or use it in your recipe.

DO AHEAD Freeze 1-cup portions of cooked, cooled rice in labeled resealable plastic bags. Thaw whatever you need whenever you like.

What Kind of Rice Should I Use? We usually specify a particular type in our recipes, but feel free to use whatever you like.

• Many kinds of rice, including both brown and white rice, come in long-grain and short-grain varieties. Long-grain rice cooks up dryer and fluffier; short-grain rice cooks up chewier and stickier.

• We prefer brown rice as a rule, because it is nutty-tasting and satisfying, and it is so good for you, too.

• Unlike brown rice, white rice has had the bran and germ removed, making it more tender but also less nutritious.

• Sushi rice is a short-grain white rice that cooks up extra sticky.

• Basmati and jasmine are Asian long-grain rice varieties that have a slightly flowery flavor.

• Parboiled or converted rice (such as Uncle Ben’s) is white rice that’s been partially cooked to speed up recipe making.

• Wild rice isn’t actually rice at all! It’s the seed of a particular kind of grass. But it’s great mixed with white or brown rice. rocessor), the stove od p or o o f ven kniv nd a , and . r es, a hot ingredients ppliances (blende

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RICE AROUND THE WORLD

Arroz con Pollo

This super-popular Latin American one-pot meal is easy to make and has lots of deep flavor.

Sazón is a spice mix that’s essential to the dish. You can either use your favorite store-bought brand, or make your own (page 26)—plus extra, for gifting! ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 1 HOUR 45 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Paper towels Cutting board Sharp knife (adult needed) Measuring spoons Measuring cups Large, heavy-bottomed skillet or Dutch oven with lid (not nonstick) Heatproof spatula or tongs Pot holders Plate

Parker and Hannah brown the chicken (carefully) in the hot skillet. Tongs help!

INGREDIENTS 4 bone-in, skin-on chicken thighs, or 2 split breast halves, cut in half (or a combination) 1 teaspoon kosher salt ½ teaspoon black pepper 1 bell pepper, any color, cored, seeded, and chopped (see page 5) 1 onion, peeled and chopped (see page 4) 2 garlic cloves, peeled and finely chopped (or ½ teaspoon garlic powder) 1½ cups brown rice, any kind 1 to 2 teaspoons sazón seasoning (see page 26) 2¼ cups low-sodium chicken broth (if you’re using a 14.5-ounce can of chicken broth, it’s fine to make up the difference with water) 1 (14.5-ounce) can diced tomatoes, drained

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SAFETY TIP

Get an adult’s permission and help with all sharp knives,

BEFORE

YOU START

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.

INSTRUCTIONS 1. Pat the chicken dry with the paper towels, then sprinkle both sides with the salt and pepper.

2. Put the skillet on the stove and turn the heat to mediumhigh. When the skillet is hot (if you flick water on it, the water should dance and evaporate), add the chicken pieces, skin-side down. Cook until the bottom is browned and crispy, about 7 minutes.

3. Turn the chicken pieces over with the spatula or tongs, and cook until the other side is browned and crispy, about 5 minutes longer. Turn off the heat.

4. Remove the chicken pieces with the spatula or tongs and put them on the plate. Use the pot holders to pour all but 1 tablespoon or so of fat from the skillet (this is a job for an adult) into an empty can or container. Set the fat aside to cool, then throw it away.

5. Put the skillet back on the stove and turn the heat to medium. When it is hot, add the bell pepper, onion, and garlic and cook, stirring frequently, until the onion is just golden, about 5 minutes.

6. Add the rice and sazón and cook, stirring occasionally, until the edges of the rice are clear, about 10 minutes. appliances (blender and food processor), the stove or oven, and hot ingredients.

7. Turn the heat to high, add the chicken broth and tomatoes, and bring to a boil (you’ll know it’s boiling because you’ll see little bubbles breaking at the surface).

8. Carefully return the chicken to the skillet, one piece at a time.

9. Lower the heat to medium-low, cover the skillet, and cook until the chicken is fully cooked and the rice is tender but there is still some liquid left in the skillet, about 1 hour. Serve right away, giving each person a piece of chicken and some rice.

GET CREATIVE Try adding extra ingredients after the chicken is cooked: • 2 tablespoons chopped fresh cilantro or flat-leaf parsley leaves and tender stems • ¼ cup frozen peas (no need to defrost) • 2 tablespoons pitted and sliced green olives • 2 jalapeño peppers, cored, seeded, and chopped or thinly sliced (if you like spicy)

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1

Place the sheet of nori on a piece of plastic wrap.

2

Put 1/2 cup rice in the center of the nori in a diamond shape.

3

Sprinkle the rice with half the sesame seeds.

4

Sprinkle the rice with half the salt.

5

Place a basil leaf on top of the rice.

6

Add your other fillings on top of the basil leaf.

RICE AROUND THE WORLD

BEFORE

YOU START

WASH your hands with soap and water and dry them.

CLEAN the countertop.

Onigirazu Rice 'Sandwich'

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.

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Onigiri is a Japanese snack made from rice that’s shaped into a ball and filled with a tasty ingredient. Onigirazu is onigiri that’s wrapped in seaweed, which makes it even easier—and more fun—to eat. It also travels really well, making it a great on-the-go snack! ❚ ADULT: YES ❚ HANDS-ON TIME: 40 MINUTES ❚ TOTAL TIME: 1 HOUR ❚ MAKES: 2 SERVINGS

SAFETY TIP

ll sharp with a elp h Get and an a dult’s permission

KITCHEN GEAR Plastic wrap Measuring cups Measuring spoons Cutting board Sharp knife (adult needed) INGREDIENTS 2 sheets nori 2 cups freshly cooked short-grain white, sushi, or brown rice, slightly cooled (see page 13; don’t use leftover rice for this) 2 heaping teaspoons toasted sesame seeds 2 pinches kosher salt 2 large fresh basil leaves or small lettuce leaves

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9

Cover the fillings with another 1/2 cup rice and press down.

Fold over the other two corners.

GET CREATIVE

8

10

INSTRUCTIONS 1. Put each nori sheet on a piece of plastic wrap about twice the size of the nori sheet.

2. Wet your fingers with cold water (this will keep the rice from sticking to your hands). Put ½ cup rice in the center of each sheet and form it into a diamond shape. Sprinkle each with half the sesame seeds and half the salt. Put one basil leaf on top of each and/or whatever other fillings you’re using (see “Get Creative” below).

3. Top each with another ½ cup rice, form a matching diamond shape, and press down slightly with your wet fingers.

4. To make each “sandwich,” take two opposite corners of the nori and bring them into the center, then take the other two corners and bring them in so that you have a square package.

Wrap tightly in the plastic wrap. Let rest 1 minute, then cut in half, or refrigerate up to overnight.

Fold over two opposite corners of the nori sheet.

Now you have a square. Wrap it tightly in the plastic.

• 2 thin cucumber slices

Try filling each onigirazu with:

• 2 slices smoked salmon

• ¼ avocado, peeled and sliced

• 2 tablespoons shredded raw or pickled cabbage

• 1 fried egg • 2 thin slices cooked chicken

• 1 tablespoon pickled ginger • 1 tablespoon shredded carrot

Ten steps later, and Jolee is ready to eat!

EDIBLE VOCABULARY Nori is a Japanese seaweed sheet that’s used mostly as a wrap for sushi and other rice-filled packets. It’s made from shredded, dried sea vegetables in a process that’s a lot like papermaking.

processor), the stov eo food d r ov n kniv en, a s. er a d es, ap n nd hot ingredient pliances (ble www.chopchopfamily.org

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RICE AROUND THE WORLD

Double-Vegetable Fried Rice

We love cramming as many vegetables as we can into our fried rice. It’s a great way to try a vegetable that’s new to you. What do you have in your crisper drawer? If you think it might work in this dish, go ahead and add it. You can also add chopped fresh basil or cilantro leaves at the end. ❚ ADULT: YES ❚ HANDS-ON TIME: 45 MINUTES ❚ TOTAL TIME: 45 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Measuring spoons Cutting board Sharp knife (adult needed) Measuring cups Small bowl Fork Large skillet Wooden spoon or heatproof spatula INGREDIENTS 1 tablespoon toasted sesame oil 3 scallions, chopped, whites and greens kept separate 2 celery ribs, including the leaves, chopped (don’t worry if you don’t have the leaves) 3 cups assorted sliced or diced vegetables, such as bell peppers, zucchini, cabbage, broccoli, and/ or mushrooms 3 cups leftover (ideally day-old) cooked brown rice (see page 13) 1 teaspoon vegetable oil 2 large eggs, beaten (see page 5) 4 cups baby kale or spinach ½ cup frozen peas (no need to defrost) 2 to 3 tablespoons low-sodium soy sauce 1½ tablespoons unseasoned rice vinegar (or 1 tablespoon white vinegar) 1 tablespoon toasted sesame seeds ¼ to ½ teaspoon crushed red pepper (if you like) 18

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INSTRUCTIONS 1. Put the skillet on the stove and turn the heat to medium-high. When the skillet is hot (if you flick water on it, the water should dance and evaporate), add the sesame oil, scallion whites, celery, and assorted vegetables and cook, stirring once, until they start to brown, 3–5 minutes.

2. Add the rice and stir until everything is well mixed and heated through. Lower the heat to medium-low.

3. Push the rice to one side of the skillet and add the vegetable oil. When the oil is hot, add the eggs and cook until set, about 1 minute, scrambling as you go. Mix the eggs into the rice.

4. Add the scallion greens, kale or spinach, frozen peas, 2 tablespoons soy sauce, vinegar, sesame seeds, and crushed red pepper, if using, and mix well. Cook until the kale or spinach is wilted, about 2 minutes. Now taste the fried rice.

Does it need another tiny splash of soy sauce? If so, add it and taste again. Serve right away.

SAFETY TIP

Get an adult’s permission and help with all sharp knives,

BEFORE

YOU START

Emma adds the celery to her skillet.

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.

OR ELSE

WHERE IN THE WORLD?

No scallions? No problem! You can substitute chopped onion. Cook the onion in the sesame oil for 5 minutes before adding the celery and other vegetables. You can also add a minced garlic clove, if you like.

Fried rice is a common way to turn leftover rice into a delicious meal, especially in Asian countries, where fried rice is a popular street food.

appliances (blender and food processor), the stove or oven, and hot ingredients.

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WHAT’S DIFFERENT?

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We found 8 changes in the picture on the right.

How many can you find?

Answers on page 38

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RICE AROUND THE WORLD

Mujaddara

Mujaddara is a Middle Eastern dish that turns simple ingredients into something special.

Take your time browning the onions—it’s what makes this dish so delicious. ❚ ADULT: YES ❚ HANDS-ON TIME: 1 HOUR ❚ TOTAL TIME: 1 HOUR 45 MINUTES ❚ MAKES: 4–6 SERVINGS

KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring cups Measuring spoons 2 medium-sized pots Heatproof spatula Pot holders Small bowl

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INGREDIENTS 1 tablespoon olive oil 2 large onions, peeled and thinly sliced (see page 4) 2 garlic cloves, peeled and finely chopped (or 1 teaspoon garlic powder) ¼ to ½ cup water, divided 1 to 2 teaspoons ground cumin (depending on how much you like cumin) ¼ teaspoon kosher salt ¼ teaspoon black pepper

¼ cups low-sodium chicken broth 3 1 cup long-grain brown rice (if you only have short-grain, use that) 1 cup brown lentils, rinsed and picked over for pebbles and shriveled lentils 6 ounces baby kale or spinach (about 6 cups) or 1 cup chopped fresh herb leaves (such as basil, parsley, cilantro, and/or mint) Juice of 1 lemon or 1 tablespoon vinegar (any kind you like) ½ cup plain Greek yogurt (if you like)

SAFETY TIP

Get Get an an adult’s adult’s permission permission and and help help with with all all sharp sharp knives, knives,

INSTRUCTIONS 1. Put the pot on the stove and turn the heat to medium. When the pot is hot, add the oil, onions, garlic, ¼ cup water, cumin, salt, and pepper and stir well. Cook, stirring often, until the onions are brown and soft, 40–45 minutes. If you see that all of the liquid has evaporated, add the remaining 1/4 cup water to the pan.

2. Put the chicken broth, rice, and lentils in the other pot, turn the heat to high, and bring to a boil (you’ll know it’s boiling because you’ll see little bubbles breaking at the surface). Lower the heat to low, cover, and cook until the rice and lentils are tender, 35–45 minutes.

3. Turn off the heat, add the greens or herbs, and let sit 5–10 minutes (there should still be a small amount of broth remaining).

4. Add the onion mixture to the lentils and gently mix, then stir in the lemon juice or vinegar.

Now taste the mujaddara. Does it need a pinch of salt? Another squeeze of lemon or spoonful of vinegar? If so, add it and taste again.

5. Serve right away, garnished with yogurt, if you like, or cover and refrigerate up to 3 days.

USE YOUR SENSES The acid in the lemon or vinegar really brightens the flavor of this dish. If you want to see how much, try tasting the mujaddara before adding the lemon or vinegar and then again after. What did you think?

appliances appliances (blender (blender and and food food processor), processor), the the stove stove or or oven, oven, and and hot hot ingredients. ingredients.

BEFORE

YOU START

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.

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QUENCH

Horchata

A drink flavored with rice and cinnamon may sound unusual, but in Mexico it’s common, and very popular. It’s easy to make, and refreshing in both cool and warm weather. BY ADAM RIED ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 8 HOURS 20 MINUTES ❚ MAKES: 4 SERVINGS

BEFORE

YOU START

WASH your hands with soap and water and dry them.

CLEAN the countertop.

Two things to remember: (1) The rice has to soak in the water overnight, so start making the horchata the day before you want to drink it. (2) Don’t skip the straining step, since this catches some tiny bits of rice that don’t break down completely in the blender. Just make sure your strainer is fine mesh, which means the holes are super, super small, allowing it to catch tiny bits of rice, or else line it with cheesecloth.

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.

KITCHEN GEAR Measuring cups Measuring spoons Pot or kettle Blender (adult needed) Fine-mesh strainer Cheesecloth (if you have it) Large bowl 4 medium glasses INGREDIENTS 1/2 cup white rice (any kind you like) 3 cups boiling water (adult needed) Pinch kosher salt 11/2 tablespoons brown sugar 1 teaspoon ground cinnamon, plus extra for sprinkling 1/2 teaspoon vanilla extract 1 cup cold milk Ice cubes INSTRUCTIONS 1. Put the rice, boiling water, and salt in the blender jar. Put the top on tightly and set aside (not in the refrigerator) for at least 8 hours or overnight.

2. Put the blender jar on the base, turn the blender to medium speed, and blend to begin breaking up the rice, about 30 seconds. Adjust the blender to high speed and blend until the mixture is as smooth as you can get it, 1–2 minutes.

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3. Set the strainer over the bowl, line the strainer with cheesecloth (if using), and pour the mixture through the strainer. Discard or compost the rice from the strainer.

4. Return the strained liquid to the blender jar and add the brown sugar, cinnamon, vanilla, and milk. Put the top on tightly, turn the blender to medium speed, and blend until the sugar is dissolved, about 1 minute.

5. Pour the mixture into the glasses. Serve right away with ice cubes, or refrigerate until chilled, about 1 hour, then reblend or stir well. Sprinkle each glass with cinnamon.

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

By ZION

Budding Artists The kids who helped out with this issue’s photo shoot show off their drawing skills.

By MAX

By PARKER

By ALIK

By HANNAH

By DANIEL

By EMMA

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FROM YOUR

Hannah and Daniel measure spices before mixing them.

We love homemade gifts—and we love edible homemade gifts even more! These are gifts to be savored instead of saved.

If the recipient wants to keep the giving going, feel free to share the recipe!

Sazón Sazón means “seasoning” in Spanish. This mix of herbs and spices is a classic addition to Arroz con Pollo (page 14), but it can be sprinkled on anything from eggs to black bean soup to grilled fish. You can buy sazón at most supermarkets, but our version tastes fresher. For gift-giving, double this recipe to make three ½-cup gift portions. ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 MINUTES ❚ MAKES: 3/4 CUP

5-Banana Banana Bread You’ll find the recipe on page 30.

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KITCHEN GEAR Measuring cups Measuring spoons Small bowl Spoon Small lidded jars

INGREDIENTS ¼ cup garlic powder 3 tablespoons kosher salt 2 tablespoons paprika 2 tablespoons ground coriander 1 tablespoon dried oregano 1 tablespoon ground cumin 1 tablespoon black pepper

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

2. Divide the mixture into jars, cover, and keep at room temperature for up to 1 year.

You-Made Fruit Leather Did you know you can make your own fruit leather? All you need is applesauce, parchment paper, and a really low oven! As long as you’re making one batch, go ahead and make two—it won’t really take any longer, and you’ll have more for giving (and eating yourself). ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 3–4 HOURS ❚ MAKES: 8–10 SERVINGS

Hannah and Daniel use scissors to cut their fruit leather into strips for rolling up.

KITCHEN GEAR Cutting board Sharp knife (adult needed) Large rimmed baking sheet Parchment paper Measuring cups Blender (adult needed) Rubber spatula Pot holders Clean scissors Tape or string

INGREDIENTS 2 cups unsweetened applesauce or 1 cup unsweetened applesauce plus 1½ cups chopped raspberries, blueberries, strawberries, or peaches You can use store-bought or homemade applesauce.

To make your own, see bit.ly/chopchopapplesauce

INSTRUCTIONS 1. Turn the oven on and set the heat to 170 degrees.

Line the baking sheet with parchment paper (see note below).

2. If you’re using fruit, put the applesauce and fruit in the blender. Put the top on tightly. Turn on the blender to medium speed and blend until the mixture is smooth, 30–60 seconds. If you’re using just applesauce, you can skip this step.

3. Pour the mixture onto the lined baking sheet and tilt the baking sheet to spread it out. You want an even layer that’s about 1/4 inch thick, without any really thin or thick patches and with as few wrinkles in the parchment paper as possible. Do your best, and use the spatula if it helps.

4. Once the oven temperature has reached 170 degrees, put the baking sheet in the oven and bake until the fruit leather is just barely sticky and there are no wet patches, 3–4 hours. Set a timer and check it at 3 hours, then put it back in the oven if you need to, and check every 15 minutes after that.

5. Set the baking sheet aside and let the fruit leather cool, about 15 minutes. Cut it into 1-inch-wide strips with the scissors, with the parchment paper still attached (trim off any raggedy or dried-up edges). Roll up the strips and use tape or string to secure them before packaging them in plastic bags or boxes for gifting. Cover and refrigerate up to 2 weeks.

EDIBLE VOCABULARY Parchment paper is a type of nonstick cooking wrap you can find at the supermarket where the plastic wrap and aluminum foil are. It is either white or, if it’s unbleached, brown. Don’t try substituting wax paper: The wax will melt in the oven. www.chopchopfamily.org

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We love bananas! Unlike other fruits that have a particular growing season, bananas grow year-round in tropical places—which makes them perfect for winter, when there aren’t often as many good fruits to choose from. Plus, bananas are relatively inexpensive, super nutritious, and wonderfully versatile. Grab a bunch and get cooking (or snacking).

BY THE NUMBERS • According to Guinness World Records, the largest bunch of bananas ever grown was harvested by Manuel Kabana in Spain in 2001 and contained 473 individual bananas.

• In 2016, the world production of bananas was 326 billion pounds, or 148 million metric tons.

• The average American eats 100 bananas every year. That’s around 27 pounds of bananas!

• Bananas cost an average of 58 cents per pound, making them one of the least expensive fruits. Apples are $1.32 per pound, oranges $1.39 per pound, and grapes $2.28 per pound.

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KITCHEN SCIENCE Bananas produce a gas called ethylene, which speeds ripening—of the bananas themselves, and of other fruits, too (see page 30). To test this, take two unripe avocados and put each one in a paper bag, then add a banana to only one of the bags. Check every day to see which avocado ripens more quickly, the one with the banana or the one without.

5 WAYS TO EAT BANANAS 1. Spread whole-wheat toast with mashed banana.

2. Top oatmeal or yogurt with banana slices.

3. Sandwich peanut butter between banana slices and freeze them.

4. Slice a banana in half lengthwise (leave the peel on), then wrap it in foil and bake it in a 350-degree oven for 15 minutes.

5. In a blender, whir 1 sliced banana with 1/2 cup plain yogurt, a splash of fruit juice, and a couple of ice cubes for an instant smoothie.

WHAT FLAVORS GO WELL WITH BANANA? • The warmth of cinnamon • The brightness of strawberries • Tropical fruits, like pineapple, mango, and coconut • The sharp creaminess of plain yogurt • The richness of nuts and nut butter

HOW TO STORE BANANAS Keep bananas at room temperature.

They’ll ripen more quickly inside a paper bag. Once they’re ripe, they’ll keep for a few days. (See page 34 for a tip on what to do with overripe bananas.)

DID YOU KNOW? Botanically speaking, a banana is actually the berry of a flowering plant.

In 2018, researchers in Japan developed a banana with an edible peel. www.chopchopfamily.org

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EVERYTHING BANANAS

5-Banana Banana Bread

Five bananas might sound bananas to you, but that’s the amount we’ve landed on for perfectly moist, naturally sweet banana bread. If you’re planning to gift this recipe, considering doubling it and baking it in miniature aluminum loaf pans. You’ll need to adjust the baking time for the smaller amount of batter, so check the loaves after 30 minutes. ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 1 HOUR 30 MINUTES ❚ MAKES: 1 LOAF

KITCHEN GEAR Loaf pan Measuring cups Measuring spoons 2 large bowls Large spoon Rubber spatula Pot holders Plastic wrap Wax paper, parchment paper, or wrapping paper Ribbon or twine

INGREDIENTS 1 teaspoon vegetable oil, for the pan 1 cup all-purpose flour 1/2 cup whole-wheat flour 11/2 teaspoons baking soda 1/2 teaspoon kosher salt 5 very, very overripe bananas, peeled 1/2 cup sugar 8 tablespoons (1 stick) unsalted butter, melted and slightly cooled (melt the butter in a small pot over low heat or in the microwave), or 1/2 cup vegetable oil 2 large eggs, at room temperature (see page 5) 2 teaspoons vanilla extract 1/2 cup chopped toasted walnuts or pecans* (if you like) * If you’re allergic to nuts, skip them.

INSTRUCTIONS 1. Turn the oven on and set the heat to 350 degrees. Using your clean hand or a paper towel, lightly coat the loaf pan with the oil.

2. Put both flours, the baking soda, and salt in a large bowl and mix well. Set aside.

3. Put the bananas and sugar in the other bowl and mix until it’s as smooth as you can get it. There should be no big chunks of banana.

4. Add the butter, eggs, and vanilla to the banana mixture and mix well.

5. Add the flour mixture, a little at a time, and the nuts, if using, and mix well.

6. Once the oven temperature has reached 350 degrees, scrape the mixture into the prepared pan and carefully put it in the oven. Bake until firm in the center, about 1 hour.

7. Set aside to cool a bit, then remove from the pan. Once the bread has fully cooled, wrap in plastic wrap and then in wax paper, parchment paper, or wrapping paper. Tie with ribbon or twine.

TRY THIS Black Cocoa Banana Bread: Instead of 1 cup all-purpose flour, use 1/2 cup flour and 1 cup unsweetened cocoa powder.

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KITCHEN SCIENCE

Why do bananas turn brown?

BY VAYU MAINI REKDAL

The banana is a beautiful fruit—bright yellow on the outside, a mellow creamy white on the inside. However, over time, bananas change color, eventually turning unrecognizably brown and changing in flavor, too.

The browning of bananas is a natural part of ripening. As the banana matures, it gives off a gas called ethylene. Ethylene surrounds the banana and signals to the fruit when it’s time to soften and mature.

Eventually, the ethylene causes production of brown pigments with the help of oxygen in the air, transforming the color and texture of the fruit.

Understanding this process is helpful in the kitchen. For example. if you place bananas inside a bag, they will ripen faster because the ethylene gas builds up. You can also mix bananas with other fruits, as the ethylene will trigger their ripening process as well.

Peaches and avocados are good partners, but you should explore other options and try for yourself. Perhaps you will be the first to discover something no one has ever seen before!

SAFETY TIP

Get an adult’s permission and help with all sharp knives,

BEFORE

YOU START

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.

Emma, Max, and Zion taste their fresh banana bread.

appliances (blender and food processor), the stove or oven, and hot ingredients.

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Stephanie and Daniel wait for bubbles before flipping their pancakes.

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SAFETY TIP

ll sharp with a elp h Get and an a dult’s permission

EVERYTHING BANANAS

Banana Pancakes

These are different from the usual banana pancakes because the bananas are blended right into the batter rather than getting added in slices. And they’re so much fun to make! The blender does most of the work, and the pancakes cook up perfectly, with a great banana flavor. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Measuring cups Measuring spoons Blender Large skillet Heatproof spatula Pot holders 2 plates

INGREDIENTS 1 overripe banana, peeled 2 large eggs (see page 5) ½ cup quick-cooking or old-fashioned oats ½ teaspoon baking powder Pinch kosher salt 2 teaspoons vegetable or coconut oil Maple syrup and/or fresh berries, for serving

GET CREATIVE After you pour the batter into the skillet, try dotting each pancake with banana slices. Then you can call these Double-Banana Pancakes! processor), the stov eo food d r ov n kniv ra en, a s. e d es, ap n nd hot ingredient e l b pliances (

INSTRUCTIONS 1. Put the banana, eggs, oats, baking powder, and salt in the blender.

2. Put the top on tightly. Turn on the blender to medium speed and blend until the mixture is smooth, about 1 minute.

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

4. Drop batter into the skillet with a ¼-cup measure, spacing the pancakes far enough apart that they don’t run together. Cook until there are many little bubbles on each pancake’s surface, about 2 minutes. Use the spatula to flip the pancakes over, then cook until golden, about 2 minutes. Repeat with the remaining oil and the rest of the batter.

5. Serve right away with maple syrup and/or fresh berries. www.chopchopfamily.org

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EVERYTHING BANANAS

Banana-Almond Smoothie Why eat your bananas when you can drink them! If your bananas aren’t frozen, feel free to add an extra ice cube or two. ❚ ADULT: YES ❚ HANDS-ON TIME: 15 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Dinner knife Cutting board Measuring cups Measuring spoons Blender (adult needed) 2 glasses

INGREDIENTS 2 overripe bananas, peeled and sliced (frozen if possible) 1 cup plain yogurt ½ cup milk or almond milk 1/2 cup almonds* 2 ice cubes ¼ teaspoon vanilla extract Pinch kosher salt

INSTRUCTIONS 1. Put all the ingredients in the blender.

2. Put the top on tightly. Turn on the blender to medium speed and blend until the mixture is smooth, 30–60 seconds.

3. Pour the smoothie into the glasses and serve right away, or cover and refrigerate up to 4 hours. * If you’re allergic to nuts, skip them.

BEFORE

YOU START

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.

Zion sports a smoothie mustache.

THINK AHEAD To help make any smoothie colder and thicker, it’s great to have slices of frozen banana ready to go. And it’s easy!

1. Peel an overripe banana.

2. Slice it into thin rounds.

3. Put the slices in a resealable plastic bag and put it in the freezer.

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SAFETY TIP

Get an adult’s permission and help with all sharp knives,

AMAZING MAZE Can you find your way out?

appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopfamily.org

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SCRUMPTIOUS WORD SEARCH

S E S A M E D R E I O O E L P W V B T

R F A H U Z V C B A N G C E Y P D H O

WORDS HIDDEN ABOVE

T V Z Z S M U A A A G S P C E L E R Y

Q E O G H Q N W N P K P C F Y Q O M A

BANANA BASIL BROTH CARROT

Solution on page 38 36

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J K N S R T O G A I E L B A S I L M D

F J C X O F R R N R L A B D L S Z B R

T H G M O G I Q A I K L S R C L Q S I

CELERY CHICKEN CINNAMON CUMIN

C C E R M E C C T E G T A I O Z I J S

C Q H L H K U Z T I Q B N L R T Z O G

X F O I Y L M Z W L E N T I L S H N N

EGG GARLIC LENTILS MUSHROOM

C W R S C M I G D F A A E L X Z S R V

T C I M Q K N M S M C W F F W J M V A

NORI PEAS PEPPER RICE

H S C T F K E T O K I P M Q W K Q B Z

N V E E F R H N M N S M C A R R O T V

A B Q G A R L I C Y M A K X J Y N V W

SAZON SCALLION SESAME VANILLA

CARTOON CORNER BY MAXWELL SURPRENANT

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SOLUTIONS

FROM PAGE 20

Numbers show changes in the picture.

Changed items are listed below.

1.

2.

3.

4.

5.

6.

7.

8.

Spoon added to bowl Rice missing from wooden spoon Plate rotated Scallions added to bowl Seaweed folded over Rice missing from pot Rice cooked Rice spilled

FROM PAGE 36 S R T Q J F E F V E K J S A Z O N C A H Z G S X M U S H R O E Z M Q T F D V U N O R R C A W G R E B A N A N I A A P I R O N G K E L O G S P L A E C P C B B L E C F A D P Y E Y S L W P L Q I S V D E O L Z B H R M M B T O Y A D R

T H G M O G I Q A I K L S R C L Q S I

C C E R M E C C T E G T A I O Z I J S

C Q H L H K U Z T I Q B N L R T Z O G

X F O I Y L M Z W L E N T I L S H N N

C W R S C M I G D F A A E L X Z S R V

T C I M Q K N M S M C W F F W J M V A

H S C T F K E T O K I P M Q W K Q B Z

N V E E F R H N M N S M C A R R O T V

A B Q G A R L I C Y M A K X J Y N V W

ABOUT CHOPCHOP SALLY SAMPSON CONNIE ASKIN CATHERINE NEWMAN VIC DEROBERTIS CARL TREMBLAY CATRINE KELTY KAREN WISE ZANEFA WALSH EVILEE EBB HEIDI BROADLEY HANA NOBEL STEPHANIE HURWITZ ALLIE CRAFTON JEFF FREEMAN ISAAC RIMM

Founder/President Executive Director Editor Creative Director Photographer Food Stylist Copy Editor Marketing Director Business Development Publishing Director Special Projects Office/Test Kitchen Manager Communications Manager Grants Director Intern

Contributors: ADAM RIED, VAYU MAINI REKDAL, MAXWELL SURPRENANT 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.

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BOARD OF DIRECTORS Shikha Anand, MD Lexington, MA

Helen Veit Historian, Michigan State University, East Lansing, MI

Heather Grimmett Independent Advisor, Wayland, MA

Shale Wong, MD, MSPH University of Colorado School of Medicine, Aurora, CO

Sally Sampson ChopChop Family, Belmont, MA Andrew Steinberg President, CEO and Chairman, Modern Publishing, New York, NY ADVISORY BOARD Urit Chaimovitz Interior Designer, Boston, MA David Cutler, PhD Kennedy School of Government, Cambridge, MA Mollie Katzen Cookbook author, Berkeley, CA Vivien Morris, MS, RD, MPH Chairperson, Mattapan Food and Fitness Coalition, Mattapan, MA Natalie Digath Muth, MD, MPH Pediatrician, Children’s Primary Care Medical Group, San Diego, CA

NUTRITION ADVISORY BOARD David Ludwig, MD, MPH Boston Children’s Hospital, Boston, MA Walter Willett, MD, MPH Harvard School of Public Health, Boston, MA KIDS ADVISORY BOARD Sienna Bernardi, PA Jonathan Borenstein, MA Danielle Chinnis, NC Tate Elliott, PA Hailey Fullenkamp, KY Liana Joy, MA Thomas Matthews, NY Tori McWilliams, NY Natalie Portillo, RI Aleeza Riaz, MA Quintyn Scott, MA Hannah Stein, VT Clare Thompson, MA

MAJOR SPONSORS, PARTNERS, AND FRIENDS

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NEED GIFT IDEAS? WE’VE GOT YOU COVERED! Our grandparentgrandchild subscription pack is perfect! Receive a 1-year subscription to Seasoned and a child’s apron.

Get this holiday gift set for $35. Order at chopchopfamily.org/giftsets or call 617-924-3993.