Healthy Cooking For Kids of All Ages!
by Girl
Scout Troop 510
Table of Contents Just a note: Most cookbooks start with appetizers, then go to soups and salad, main dishes, drinks, then end with dessert. But what happens if you get so full during the meal, that you have no room left for dessert? That would be a terrible shame. That is why, in our cookbook, we put desserts FIRST!
Apple Bars by Mackenzie Carey Mint-Chip Pancake Muffins by Amayah Webb Oatmeal-Flax Chocolate Chip Cookies by Carolina Mercado
Noodle Kugel by Zoey Liss Apple Turnovers by Caity Egan California Rolls by Charlotte McChesney Turkey Noodle Soup by Emily Miller Parmasen Baked Chicken Nuggets by Mackenzie Carey Homemade Mac & Cheese by Charlotte McChesney Quiche with Vegetables by Zoey Liss Pasta & Broccoli Chicken by Carolina Mercado Peach Apple Mango Soda by Charlotte McChesney Cranberry Smoothie by Sara Popo Strawberry Banana Smoothie by Zoey Liss
Apple Bars • • • • • • • • • • • •
1/2 cup all purpose flour 1/2 cup whole wheat flour 1/4 teaspoon salt 1/2 teaspoon baking soda 1/2 cup brown sugar 1 cup rolled oats 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1 pinch ground cloves (optional) 1/2 cup butter or margarine 3 cups apples, peeled, cored and sliced 1/4 sugar
Preheat oven to 350 degrees. Lightly grease a 7” x 11” baking pan. Mix flour, salt and baking soda together in a large bowl. Add brown sugar, oats, and spices. Cut butter with a pastry blender or fork until mixture is crumbly. Spread half of the crumb mixture in the baking pan. Top with apple slices and sprinkle with sugar. Spread remaining crumb mixture evenly over apples and bake at 350 degrees for 40-50 minutes. Cool and cut into bars and serve warm with vanilla ice cream.
Mint Chocolate Chip Pancake Muffins • 2 cups pancake mix, prepared according to package directions • 1/2 cup Andes Candies baking chips • Maple Syrup Preheat oven to 350 degrees. Prepare pancake mix in a large bowl. Stir in the Andes chips. Fill each of the opening in a non-stick muffin pan with pancake batter. Bake for 10, then remove the muffin pan and make a slit in each muffin with a knife. Add a bit of syrup into the slit and then bake for an additional 5 minutes or until golden brown. Let cool and serve!
Oatmeal-Flax Chocolate Chip Cookies • • • • • • • • • • •
1 1/2 cup all purpose flour 1 cup quick cooking oats 1/4 cup flax seed, finely ground 1 1/2 tablespoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1 cup sugar 3/4 cup packed dark brown sugar 2 large eggs 1 teaspoon vanilla extract 1 cup semisweet chocolate chips
Preheat oven to 350 degrees. Line baking sheets with parchment paper. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl. Beat the butter, sugar and brown sugar in a large bowl with a mixer on medium high spped about 4 minutes. Beat in the eggs, one at a time. Beat in the vanilla and reduce the mixer speed to low. Add the flour mixture a beat until just combined. Stir in the chocolate chips by hand. Drop tablespoonsful of dough onto the baking sheets, about 2 inches apart. Bake for 10-12 minutes. Cool cookies on a cooling rack.
Noodle Kugel • • • • • • • • • • • • • •
1 pound dried wide egg noodles 1/2 cup unsalted butter 1 cup of whole milk 5 large eggs, lightly beaten 1/2 cup sugar 2 teaspoons vanilla 1/2 teaspoon salt 16 oz. sour cream 16 oz. small curd cottage cheese (4% fat) FOR TOPPING: 2 cups cornflakes, coarsely crushed 2 tablespoons sugar 1/2 teaspoon cinnamon 2 tablespoons unsalted butter
Preheat oven to 350 degrees. Butter a 13 x 9” glass or ceramic baking dish. Cook noodles in a 6-8 quart pot of boiling alted water until cooked, al dente. Drain well in a colander, then return to warm pot and add butter, tossing until noddles are coated. Whisk together milk, eggs, sugar, vanilla, and salt until combined, then whisk in sourcream. Stir in cottage cheese and add to noodles, stirring to coat well, then spoon into baking dish. Mix together topping igredients and sprinkle evenly over noodles. Pat with butter and bake until kugel is set and edges are golden brown, about 1 hour. Let cool for 5 minutes before serving.
Apple Turnovers • • • • •
1 can refrigerator crescent rolls 2 apples, cut into 16 wedges 3 tablespoons melted butter 1 tablespoon cinnamon 2 tablespoons sugar
Spray 13 x 9” glass pan with cooking spray. Cut crescents in half and roll one apple slice into each piece. Drizzle melted butter over each crescent and spinkle with cinnamon and sugar. Bake at 350 degrees for 14 minutes or until golden brown.
California Rolls • • • • • • • •
1 package (10 sheets) of nori (seaweed sheets) 1 1/2 cups sushi rice 2 tablespoons rice wine vinegar 2 ripe avacados, sliced 6 oz. imitation lump crabmeat 2 carrots, sliced into match sticks Soy sauce Prepared wasabi
Prepare sushi rice according to page directions. Lay out nori sheets on a bamboo mat. Near one end of the nori, place a small amount of rice, avacados, crabmeat, and carrots. Use the bamboo mat to evenly roll sushi into a long roll. Seal the end of the nori with water and slice into 1” pieces. Serve with soy sauce and wasabi.
Turkey Rice Soup • • • • • • • • •
2 cups of cooked, chopped turkey breast 2 cups of raw, chopped carrots 2 cups of raw, chopped celery 1/4 cup diced onions 4 cans of 99% fat free Chicken Broth 2 cups of cooked instant whole grain brown rice 1 bay leaf 1 tsp. black peppercorns 1/2 clove of minced garlic
Heat up one pan of water for rice (see your box for directions). Add bay leaf, chopped garlic, and peppercorns to broth. Bring chicken broth to a boil. Chop onion, carrots, and onion. Add to broth. Tear or cut up cooked turkey breast and add to broth. Add rice to broth. Allow soup to cook for 10 minutes.
Parmesan Baked Chicken Nuggets • • • • • • • • •
2 boneless, skinless chicken breasts, cut into bite-sized pieces 1 cup panko breakcrumbs 1/2 cup finely grated or powdered parmesan cheese 1/2 teaspoon dried thyme coarse sea salt & freshly-cracked pepper 1/2 cup all purpose flour 2 large eggs, lightly beaten cooking spray (optional) sauces for dipping
Preheat oven to 400 degrees. Spread pank out evenly on a rimmed baking sheet and bake until golden brown, about 5-7 minutes. Transfer to a small mixing bowl, then add parmesan and thyme and toss until combined. Rinse off baking sheet, then cover with parchment paper. Place flour and eggs in separate shallow dishes. Turn oven temperature up to 450 degrees. Season the chick with salt and pepper. One at a time, add a piece of chicken to the flour and toss until coated. Then dip it in egg until coate. Then transfer to the panko mixture and toss until it is completely coated. Transfer to parchment-lined baking sheet. Repeat with remaining chicken. Bake until chicken is cooked through, about 1012 minutes, flipping halfway through. Serve chicken nuggets warm with honey mustard sauce, marinara, cheese sauce or bbq sauce if desired.
Homemade Mac & Cheese • • • • • • • •
1 pound short cut pasta (macaroni, shells, ziti) 4 tablespoons butter 4 tablespoons all purpose flour 2 cups fat free milk 8 oz. sharp cheddar cheese, grated 1/4 teaspoon garlic powder salt & pepper 2 cups cheddar flavored goldfish crackers, finely crushed
Preheat oven to 375 degrees. Cook pasta for 8-10 minutes in 8 quarts of salted boiling water. Drain. Over medium heat, melted butter in a saucepan and then stir in flour. Let butter and flour mixture cook for about 1-2 minutes, stirring. Pour milk into saucepan and stir for about 30 seconds. Add garlic powder, salt & pepper. Let milk cook, stirring occasionally for 3-4 minutes until thickened. Remove from heat and stir cheese into thickened milk until melted, creating a cheese sauce. Pour pasta and cheese sauce into a 13, 9” baking dish and stir well. Evenly top with crushed goldfish crackers and bake for 20-25 minutes, until top is bubbly and golden. Let stand for 5 minutes before serving.
Quiche with Vegetables • • • • • • • • • • • • • • •
3 eggs 4 tablespoons butter 1 1/2 cups of milk 3 tablespoons flour 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon dry mustard 1 medium onion, chopped 1 teaspoon dried thyme 1 1/2 cups mild cheddar cheese, grated 2 tablespoons butter 1/2 zucchini, sliced thin 1 cup mushrooms, sliced thin Store-made deep dish pie crust 1/2 teaspoon paprika
Preheat oven to 375 degrees. Make a custard by beating together the milk, eggs, flour, salt, pepper and dry mustard. Saute onion with butter for 2-3 minutes. Add zucchini, mushrooms, thyme, salt and pepper and cook for about 2-3 minutes. Cover the bottom of the pie crust with cheese. Add the sauteed vegetables on top of the cheese. Pour the custard over the vegetable layer and sprinkle with paprika. Bake for 40-50 minutes or until center is solid when tested.
Pasta & Broccoli Chicken • • • • • • • • •
1 pound short cut pasta (penne or ziti) 1 pound of chicken breast tenderloins, cut into bite-sized pieces 1 bunch fresh broccoli, cut up 3 tablespoons of olive oil 1/4 teaspoon dried parsley salt & pepper 1/4 teaspoon thyme leaves 3 cloves of garlic 3 tablespoons parmesan cheese
Preheat oven to 350 degrees. Cook pasta for 8-10 minutes in 8 quarts of salted boiling water. About halfway through cooking time, add the broccoli to the pasta water. Drain. In a frying pan over medium-high heat, cook chicken in olive oil. Add the garlic, parsley, salt, pepper and thyme and cook for about 8-10 minutes. Pour the chicken, pasta & broccoli into a 13 x 9” glass or ceramic pan and sprinkle parmesan cheese over the top. Bake for 15 minutes.
Peach-Apple-Mango Soda • • • • • •
16 oz. peach juice 16 oz. apple juice 16 oz. mango juice 16 oz. selter water Sliced fresh peaches and apples Fresh mint leaves
In a large pitcher combine all ingredients and add 1 tray of ice cubes. Serve with a garnish of fresh fruit and mint leaves.
Cranberry Smoothie • • • • •
1 cup almond milk 1 whole banana 1/2 cup frozen mixed berries 1/2 cup fresh cranberries Fresh ice
Mix all ingredients together in a blender. Blend until smooth.
Strawberry Banana Smoothie • • • •
1 cup rice milk 1-2 ripe bananas 1 cup ice 1 cup strawberry yogurt
Combine the rice milk, fruit, yogurt and ice in a blender. Blend on high until ice is completely crushed.
Our troop of eight young women has been together for seven years, accomplishing incredible things. We have explored empowering careers for women, woodworking, science, social skills and protecting the environment. We have learned fun and challenging skills as scouts including archery, orienteering, zip-lining, outdoor camping and self-reliance. We have come together as a community to serve local hospitals, food banks and to support our neighbors during Superstorm Sandy. And of course...we have sold thousands of boxes of cookies! As Girl Scout Cadettes, we have committed to a Silver Award community service project that will take us two years and a minimum of 50 hours to complete. Our goal is to bring a healthier lifestyle to our community, specifically, the children. This cookbook is one step towards this goal. We created and tested every recipe in this book and had a great time doing it! We are offering this digital version to EVERYONE, free of charge and we hope that you will make many of these recipes together as a family, working towards eating REAL foods, made from your own kitchen with few preservatives or chemicals. Please share your emails with us at caseynjoe@yahoo.com so that we can keep you posted on the next steps of our project, including community fitness days and a Healthy Tips Blog to share ideas about eating better and moving more.