The SNEAKERŠ Project
Recipes Putting Kids in the Kitchen
The SNEAKER© Project
Super Nutrition Education for All Kids to Eat Right The SNEAKER© Project began in 2003, and since then, Hospital for Special Surgery’s Education Division has conducted several SNEAKER© programs reaching over 6,851 New York City children. The SNEAKER© Project was first sponsored by the Indirect Vitamins Purchasers Antitrust Litigation Settlement, administered by the New York State Attorney General. Support continues through funding from the New York State Osteoporosis Prevention and Education Programs (NYSOPEP). SNEAKER© is designed to provide culturally sensitive nutrition education information to English, Chinese and Spanish speaking children and their families in New York City. Each SNEAKER© education session differs in format, ranging from small group sessions to large groups attending health fairs, but the focus remains on achieving these key SNEAKER© educational goals:
To appreciate the importance of calcium intake and the various forms of calcium and Vitamin D.
To understand the value of consuming whole grain and other high fiber foods
To recognize the perceived versus real amounts of sugar hidden in certain foods and beverages
To learn the definition of portion control and understand portion sizes
To identify healthy food options for the school cafeteria, fast food restaurants and home
In 2005, the bilingual SNEAKER© cookbook was published and has been the recipient of several awards and distinctions for print media. The SNEAKER© cookbook includes recipes submitted from children who participated in SNEAKER© programs and is designed based on the project objectives of providing children and parents with healthy, easy and low-cost recipes. A SNEAKER© coloring and activity book was produced in early 2009 which contained activities designed to educate children about eating in a safe and healthy way.
Table of Contents Beverages Fruit Smoothie........................................................................................Page 3 Smoothie..................................................................................................Page 4 Strawberry Smoothie............................................................................Page 5
Snacks Smash.......................................................................................................Page 6 Refreshing Ginger Fruit Salad............................................................Page 7
Lunch Grilled Cheese.......................................................................................Page 8 Tomato with Eggs..................................................................................Page 9
Dinner Chicken Soup...................................................................................... Page 10 Double Coated Chicken.................................................................... Page 12 Veggie Pasta........................................................................................ Page 13
Miscellaneous Reading Food Labels......................................................................... Page 14 Finding Fiber........................................................................................ Page 15 Serving Sizes Equivalents................................................................. Page 16 Sizing Up Sugar.................................................................................. Page 17 Hi! I’m Susie Sneaker! I’ll be giving helpful tips to keep these recipes healthy and delicious! Check out our SNEAKER© website at www.hss.edu/SNEAKER for more tips and fun!
Thank you! Thank you! A very special thank you to all those who were instrumental in developing the 2nd Edition of the SNEAKER Cookbook! Alane Clemens Web Associate Coordinator, Publications and Communications Education, Hospital for Special Surgery Marcia Ennis Director, Publications and Communications Education, Hospital for Special Surgery Ms. Barbra Minsky Fourth Grade Teacher, PS 140 Jalak Patel, MS Director, Public and Patient Education Education, Hospital for Special Surgery Class 4-312 at P.S. 140 in the Lower East Side Laura Robbins, DSW Senior Vice President, Education & Academic Affairs Hospital for Special Surgery Ms. Gandolfa Santos Parent Coordinator, PS 140 Robyn Wiesel, CHES Program Coordinator, Public and Patient Education Education, Hospital for Special Surgery New York State Osteoporosis Prevention and Education Programs (NYSOPEP) Cover image and fruit & vegetable icons drawn by Vidushi Jain.
Page 2
Fruit Smoothie
USA
Submitted by student, Aisha, and parent, Brenda Aisha says... “It’s
my favorite because it’s healthy, tastes great, and you get a full serving of fruit.” Timing & Number of Servings:
This recipe takes 5 minutes to prepare, 5 minutes to put together and serves 2 people. The nutrition label is based on 1 serving.
Ingredients:
2 bananas 4 ounces strawberries 2 mangos
6 ice cubes 1 cup half & half 2 tablespoons cod liver oil
Directions:
1. Cut up all of the fruit and place it in a blender. 2. Pour in the half & half and blend until smooth. 3. Put in the ice cubes and cod liver oil and blend until smooth.
Utensils:
Knife • Blender • Measuring spoon • Measuring cup
Healthy Note:
Use 1% milk and vanilla frozen yogurt to make this recipe healthier.
Page 3
Beverages
Smoothie
USA
Submitted by student, Christian Jr., and parent, Christian Sr. Christian Jr. says... “It’s
dad did.”
a family recipe that me and my
Timing & Number of Servings:
This recipe takes 5 minutes to prepare, 2 minutes to put together and can feed 3 people. The nutrition label is based on 1 serving.
Ingredients:
3 ounces pineapple juice 1 whole banana 1 cup low-fat milk
½ cup low-fat yogurt 3 ounces blueberries ½ cup strawberries
Directions: 1. 2. 3. 4. 5.
Wash all fruit. Cut strawberries, bananas and pineapple into small pieces. Place all ingredients into blender. Blend until smooth. Pour into glass and enjoy!
Utensils:
Blender • Knife • Measuring cups
Healthy Note:
Use fresh pineapple instead of pineapple juice for less sugar in this recipe.
Page 4
Beverages
Strawberry Smoothie Submitted by student, Anabelle, and parent, Evelyn
“I like it because it’s refreshing and delicious.” Anabelle says...
Timing & Number of Servings:
This recipe takes 10 minutes to prepare, 5 minutes to put together and feeds 2 people. The nutrition label is based on 1 serving.
Ingredients:
1½ cups orange juice 1 banana, sliced 1 cup frozen strawberries 1 cup frozen raspberries
½ teaspoon vanilla extract 1 cup plain yogurt Fresh strawberries or raspberries for garnish
Directions:
1. Combine all fruits (except those saved for garnish) in a blender and mix until smooth and creamy. 2. Pour into pretty glasses and garnish with strawberries or raspberries.
Utensils:
Blender • Measuring cups • Teaspoon • Knife
Healthy Notes: 1. Use low-fat yogurt to make this recipe healthier. 2. Try using crushed ice instead of orange juice for less sugar.
Page 5
Beverages
Smash
Ecuador
Submitted by student, Maria, and parent, Josefina Maria says... “My
my family.”
favorite recipe is smash. It’s from
Timing & Number of Servings: This recipe takes 20 minutes to prepare, 30 minutes to cook and can feed as many as you like. The nutrition label is based on 1 serving.
Ingredients:
Block of white cheese 10 or more green plantains
1 tablespoon oil 1/4 teaspoon salt 1 teaspoon butter
Directions:
1. Peel ten or more green plantains and then cut into small pieces. 2. Add oil to a frying pan and put it on medium heat, cook the plantains for 10 minutes. 3. While plantains are cooking, take half of the white cheese and cut into small pieces, placing the pieces on a plate. 4. When the plantains are ready, mash them with the fork. 5. On a plate, place plantains and cheese, and add salt and butter to taste. 6. Roll everything up in a large bag or several smaller ones.
Utensils:
Fork • Pan • Smasher • Knife • Plate • Measuring spoons
Healthy Note:
Did you know most of the calories in plantains come from sugar? Beware of hidden sugars!
Page 6
Snacks
Refreshing Ginger Fruit Salad Submitted by student, Michelle Michelle says... “I
and yummy.”
like this recipe because it’s very tasty
Timing & Number of Servings:
This recipe takes 20 minutes to prepare and it feeds 13 people. The nutrition label is based on 1 serving.
Ingredients:
cup ginger ale 1 tablespoon honey (or light brown sugar) ½ cup grated lime peel 2 teaspoons fresh lime juice 2 nectarines (halved, pitted and sliced) 1/3
½ cup seedless green grapes, halved ½ cup seedless red grapes, halved ½ cup fresh raspberries ½ cup fresh blackberries
Directions:
1. In a large bowl, mix ginger ale, honey, lime peel and lime juice. 2. Add remaining ingredients and stir gently to combine. 3. Cover and refrigerate at least one hour before serving.
Utensils:
Mixing bowl • Large spoon • Measuring spoons • Measuring cups
Healthy Note:
Try using crushed ice instead of ginger ale for a fresh take on this recipe.
Page 7
Snacks
Grilled Cheese
USA
Submitted by student, Thalia, and parent, Adela Thalia says... “I
like this recipe because I like cheese.”
Timing & Number of Servings:
This recipe takes 2 minutes to prepare, 6 minutes to cook and will feed 1 person. The nutrition label is based on 1 serving.
Ingredients:
2 tablespoons Smart Balance® low-fat butter 1 slice low-fat American cheese
2 slices wheat bread
Directions:
1. Heat frying pan and melt a tablespoon of butter. 2. Take 1 slice of bread and place on top of melted butter. 3. Place cheese onto bread and add another slice of bread on top of cheese. 4. Cook on one side for 3 minutes on medium/high heat. 5. Take a spatula and flip sandwich onto other side, adding another tablespoon of butter to the pan. 6. Cook for another 3 minutes and remove from the pan, allow to cool and cut in half.
Utensils:
Frying pan • Spatula • Knife
Healthy Notes:
Low-fat cheddar cheese is a great way to add some calcium while reducing the amount of salt in your diet!
Page 8
Lunch
Tomato with Eggs
China
Submitted by student, Jeremy, and parent, Andrea Jeremy says... “This
family recipe.”
recipe is my favorite because it’s a
Timing & Number of Servings:
This recipe takes 3 minutes to prepare, 7 minutes to cook and feeds 2 people. The nutrition label is based on 1 serving.
Ingredients:
Soy sauce Sugar Olive oil
1 large tomato 3 small eggs Ketchup
Directions: 1. 2. 3. 4. 5. 6. 7. 8.
Place a little oil on the wok. Heat the wok and crack the eggs, then scramble them in the wok. When cooked, take eggs out and place them into a bowl. Clean the wok, place additional oil in it, and heat again. Cut the tomato into 8 pieces and put them in the wok. Put a little water, sugar, soy sauce and ketchup to taste in the wok. Cover the wok for 2 minutes. Place eggs back into the wok with tomatoes and mix together.
Utensils:
Wok • Big wooden spoon • Knife
Healthy Note:
Try using light soy sauce to lessen your sodium intake.
Page 9
Lunch
Chicken Soup Submitted by student, Amber, and parent, Nick Amber says... “I
like it because it tastes good and I think it’s the healthiest soup I can eat.” Timing & Number of Servings:
This recipe takes an 45 minutes to prepare, 1 hour to cook and can feed 10 people. The nutrition label is based on 1 serving.
Ingredients:
2 heads garlic, smashed 1 bunch scallions, chopped 2 red bell peppers, chopped 3 to 4 medium carrots, chopped 8 to 12 ounces mushrooms, chopped 1 head broccoli, chopped 8 to 12 baby potatoes, cut (or 4 to 5 medium potatoes) ½ cooking pumpkin
2 to 3 stalks celery, chopped 1 small can tomato sauce 1/4 cup olive oil 1 bunch cilantro or parsley, minced 1 bunch basil, minced 4 teaspoons salt or 2 teaspoons Adobo Dash cumin 1 whole chicken
Directions: 1. 2. 3. 4. 5. 6. 7. 8.
Fill a large pot a quarter of the way full with cold water and set on high heat. When the water is boiling, add 2 tablespoons of olive oil, 1 teaspoon of salt, tomato sauce, half of minced herbs, scallions, pepper and ALL of mashed garlic. Let boil on high heat for 10 minutes. Place the chicken in pot and reduce heat to medium. After chicken has been cooking for 20 minutes, add carrots, celery and potatoes. Reduce heat to medium and add 6 cups of water. Add remaining salt, pepper and Adobo to taste. After 20 minutes, add broccoli, mushrooms and the rest of the minced herbs, scallions and red peppers.
Page 10
Dinner
Chicken Soup
(continued)
Submitted by student, Amber and parent, Nick
Directions 9.
Remove chicken from the broth and slice into small pieces on a cutting board. 10. Place meat and bones back into broth and let cook. 11. After another 20 minutes, add pumpkin, reduce heat to low, and cover. 12. Let cook for another half hour.
Utensils:
Knives • Cutting board • Large pot • Measuring spoons Mortar & pestle • Measuring cups
Healthy Notes:
1. Adding broccoli will give you a boost of Vitamin C and calcium! 2. Choose Adobo or salt, not both.
Page 11
Dinner
Double Coated Chicken Submitted by student, Damari, and parent, Reneka
Timing & Number of Servings:
This recipe takes 30 minutes to prepare, 1½ hours to cook and feeds 8 people. The nutrition label is based on 1 serving.
Ingredients:
7 cups Kellogg’s® Corn Flakes, crushed 1 egg 1 cup fat free milk 1 cup all-purpose flour
½ teaspoon salt ½ teaspoon pepper ½ teaspoon Mrs. Dash seasoning 3 pounds chicken 3 tablespoons margarine
Directions: 1. 2. 3. 4.
In medium mixing bowl, beat the egg and milk slightly. Add flour, salt and pepper and mix until smooth. Dip chicken in batter and coat with cereal. Coat shallow pan with cooking oil or foil, and place chicken in a single layer formation on the pan. 5. Drizzle with margarine. 6. Bake at 350°F for an hour and a half, or until chicken is tender. Do not cover pan or turn chicken.
Utensils:
Medium mixing bowl • Mixing spoon • Shallow pan • Measuring cup Measuring spoons
Healthy Note:
Serve with your favorite vegetables.
Page 12
Dinner
Veggie Pasta
Italy
Submitted by student, Jillian Jillian says... “I
like it because it tastes good and it’s a family recipe. We made it up.” Timing & Number of Servings:
This recipe takes 15 minutes to prepare, 15 minutes to cook and feeds 4 to 6 people. The nutrition label is based on 1 serving.
Ingredients:
½ pound whole grain pasta 2 heads chopped broccoli 2 medium-sized carrots 1 teaspoon salt
1 teaspoon garlic powder 1/4 cup grated Parmesan cheese 1/4 cup extra virgin olive oil
Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9.
Fill a medium-sized pot halfway full with water and bring to a boil. While waiting, chop broccoli and carrots into small pieces. If you can steam veggies, do that while pasta is cooking. Once water is boiling, add salt and a dash of olive oil. Then, add the pasta. If you could not steam the broccoli and carrots earlier, put carrots in the water with pasta, wait 5 minutes, and place the broccoli in. Make sure to stir every few minutes. Try a piece of pasta and continue to cook if necessary. When fully cooked, strain water from the pasta. Toss pasta, veggies, cheese and garlic powder and serve.
Utensils:
Knife • Medium pot • Measuring cup • Spoon Colander • Measuring spoons
Healthy Note:
Try this recipe without oil, the cheese gives a great taste to meal alone!
Page 13
Dinner
Reading Food Labels How do I know How Much Calcium I am Eating? % Daily Value listed on food labels: 100% of Daily Value = 1,000 mg Two easy ways to keep track of daily calcium intake:
1. For milligrams: Add a “zero” to the end of the Daily Value number to equal the Daily Value in milligrams
2. For % of Daily Values: Add Calcium % Daily Values to reach recommended level for age group
Calcium Recommendations Age (years) Calcium (mg/day) 1-3....................................................500 mg 4-8....................................................800 mg 9-18.............................................. 1300 mg 19-50............................................ 1000 mg 51 or older................................... 1200 mg Food labels and Calcium:
1. CALCIUM-FORTIFIED or CALCIUM ENRICHED food has 10% or more of calcium daily value added
2. 20% or more of the calcium Daily Value (200 mg or more) is an EXCELLENT SOURCE of calcium
3. 10% or more of the calcium Daily Value (100 to 190 mg) is a GOOD SOURCE of calcium
Page 14
Miscellaneous
Finding Fiber How to Tell if a Food is a Whole Grain or Fiber-Rich Food? Color is not an indication of whole grain product...a dark color is no guarantee that a product is made from whole grains. Some products are made with burnt sugar or molasses to make them look darker and seem healthier, but actually are low in fiber and extremely high in calorie.
Look for these foods on your nutrition labels! Whole wheat Whole rye Whole cornmeal Bulgar Whole oats Whole barley Graham flour Whole-grain corn Brown rice
How much fiber should you have in one day? Age + 5 = required grams of fiber per day (through age 20) According to the American Heart Association. i.e. a 6 year old child should aim to consume 11 grams of fiber each day
Page 15
Miscellaneous
Serving Size Equivalents 1 Serving of…
Looks like the size of…
½ cup cooked rice, pasta or cereal
= A hockey puck or ½ of a baseball
1 muffin 1 slice of bread 1 pancake or waffle 1 cup of raw, leafy vegetables ½ cup cooked vegetables 3/4 cup of vegetable juice 1 small to medium baked potato 1 medium apple or orange
A large egg = = 1 audiocassette tape = 1 CD = An adult fist = A scoop of ice cream = A small (6 oz.) cup = A computer mouse = A baseball
½ cup of grapes (»15 grapes) 1/4 cup dried fruit 1 ounce of cheese 1 cup of milk or yogurt 3 ounces of cooked, lean fish, meat or chicken 2 tablespoons of peanut butter 2 tablespoons of salad dressing 1 teaspoon of butter or margarine
Page 16
A light bulb 1 large egg 4 dice A baseball A deck of cards or bar of soap = A golf ball or ping pong ball
= = = = =
= An ice cube = A stamp
Miscellaneous
Sizing Up Sugar Finding Hidden Sugars To find out how much sugar you are consuming in one serving, look for sugar listed on the “Nutrition Facts” Panel of the foods you buy.
Measurement Equivalents: 4 grams = 1 teaspoon 3 teaspoons = 1 tablespoon 16 tablespoons = 1 cup
# of grams of sugar •• 4 = # teaspoons sugar in 1 serving # of teaspoons of sugar •• 3 = # tablespoons sugar in 1 serving # of tablespoons of sugar •• 16 = # cups sugar in 1 serving Example: 1 can (12 ounces) of soda with 36 grams of sugar =
9 teaspoons of sugar, or 3 tablespoons of sugar, or 3/16 cup of sugar
Words to watch out for! Brown sugar Corn sweetener Corn syrup Dextrose Fructose Fruit juice concentrates
Page 17
Glucose High-fructose corn syrup Honey Invert sugar Lactose Maltose
Miscellaneous
Malt syrup Molasses Raw sugar Sucrose Sugar Syrup
Hi again!
Thanks for looking through the latest cookbook from the SNEAKER© Project. If you’re looking for more recipes or nutrition tips, and to submit a recipe for our next cookbook, please visit our website: www.hss.edu/SNEAKER