Recipes, Puzzles, Tips!
Salad Issue
The
Cool summer Meals to Eat (and drink!)
summer 2011
™
The Fun Cooking Magazine for Families
Is Gardening Good Exercise? (Hint: Yes!)
Double Corn Cakes with Fresh Corn
(and Maple Syrup!)
Stalking the Rhubarb Plant: Deliciously Strange Strangely delicious
Grant Hill
on Fish, Fruit and (oh yeah) basketball
We Tomatoes
PLUS
Whip Up a Mango Lassi Go Nuts for Peanutty Sesame Noodles Grow Superb Herbs And More
The Fun Cooking Magazin e for Families
Sally Sampson Andrzej Janerka Barry Zuckerman Kerry Michaels Catherine Newman Carl Tremblay Evie Talbot
Founder/President Creative Director Medical Director Gardening Editor Contributing Editor Photographer Copy Editor
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: 45 Minutes
Total time: 55 Minutes
Makes: 6
All recipes by Sally Sampson (Unless credited otherwise)
OUR MISSION
ChopChop’s mission is to educate kids to cook and be nutritionally literate, empower them to actively participate as health partners with their families, and help establish and support better eating habits for a lifetime of good nutrition. ChopChop is published by ChopChop Kids, a nonprofit corporation.
OUR PHILOSOPHY
We believe in the simple values of cooking together as family and sharing healthy meals. We believe Americans would be healthier (and happier) if we all spent more together-time in the kitchen and around the dinner table. We don’t do calorie counts or post nutrition content, but everything in this publication is reviewed and approved by our medical and nutrition advisors. We don’t demonize any individual foods, and we believe that consuming healthy, wholesome meals is a vital step toward a resolution of America’s obesity epidemic.
CONTACT US
For more information, please visit www.chopchopmag.org. For questions, comments or discounted pricing on bulk orders, write to info@chopchopmag.org
Subscribe
For $14.95, you’ll receive four issues, one full year of ChopChop. Go to www.chopchopmag.org You can also donate on our website; your tax-deductible contribution will allow those who cannot afford it to get the magazine for free. ChopChop is published by ChopChop Kids, a 501(c)(3) Corporation P.O. Box 43 Watertown, MA 02471 617.924.3993 info@chopchopmag.com
Cover photograph by Jason Wise
All photographs by Carl Tremblay except where noted Food styling by Catrine Kelty Wardrobe courtesy of GAP Props courtesy of Crate and Barrel Food courtesy of Whole Foods
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Contributors:
Adult
Myla Hill, Maya Pierce, Adam Ried
“Yes” means you need an adult to help you with this recipe. “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.
Interns: Ali Robyn Kitenplon, Hana Nobel, Isabel Smith
Technical review and endorsement provided by
Hands-on Time
This is how long it takes to work on the recipe, including gathering your kitchen gear and preparing the food. During hands-on time, you can’t do anything other than work on the recipe.
The American Academy of Pediatrics does not endorse specific products or brands that may be included in this magazine.
ADVISORY BOARD John Alam, MD MIT Center for Biomedical Innovation, Cambridge, MA Jose Alberto Betances, MD Assistant Division Chief of Primary Care, Department of Pediatrics, Boston Medical Center, Boston, MA Lilian Cheung, DSc, RD Director of Health Promotion & Communication, Department of Nutrition, Harvard School of Public Health, Boston, MA David Cutler, PhD Otto Eckstein Professor of Applied Economics, Kennedy School of Government, Cambridge, MA David Eisenberg, MD Director, Division for Research and Education, Complementary & Integrative Medical Therapies, Harvard Medical School, Boston MA Shirley Huang, MD Medical Director, Healthy Weight Program, The Children's Hospital of Philadelphia. Philadephia, PA David Katz, MD, MPH Director and Co-Founder, Yale Prevention Research Center, New Haven, CT Mollie Katzen Cookbook author, Berkeley, CA Christine Madigan Vice President, Responsible Leadership, New Balance, Boston, MA Ann Marchetti AWMarchetti Consulting, Fort Lauderdale, FL Tina Peel Creator, producer, kids’ TV & media, Naples, FL Vivien Morris, MS, RD, MPH Director of Community Initiatives, Nutrition and Fitness for Life Program, Boston Medical Center, Boston, MA Ellen Rome, MD, MPH Associate Chief of Staff, Adolescent Medicine, Cleveland Clinic, Cleveland, OH Lisa Simpson, MD, BCh, MPH, FAAP Professor and Director, Child Policy Research Center, Cincinnati Children’s Hospital Medical Center, Cincinnati, OH Andrew Steinberg President, CEO and Chairman, Modern Publishing, New York, NY Fiona Wilson Assistant Professor, Simmons College School of Management, Boston, MA John Willoughby Writer, editor, and cookbook author, New York, NY NUTRITION ADVISORY BOARD Christopher Duggan, MD, MPH Division of GI/Nutrition, Children’s Hospital Boston, Boston, MA Christina D. Economos, PhD Associate Professor, Friedman School of Nutrition Science and Policy, Tufts University, Boston, MA David Ludwig, MD, MPH Founding Director, Optimal Weight for Life program, Children's Hospital Boston; Associate Professor of Pediatrics, Harvard Medical School, Boston, MA Walter Willett, MD, MPH Chair, Department of Nutrition, Harvard School of Public Health, Boston, MA KIDS ADVISORY BOARD Julien Alam, age 10, Orren Fox, age 14, Zach Levin, age 10, Ethan Pierce, age 12, Maya Pierce, age 11, Joey Steinberg, age 13
Makes Total time
This is how long it takes to make the recipe from start to finish, including the time for cooking and baking when you may be able to do something else–like clean up! In recipes that do not involve cooking, this may be the same as Hands-on Time .
This number will usually tell you how many people the recipe serves. But sometimes we’ll tell you how much the recipe makes.
Adventures in the Kitchen Dear Parents,
Maybe salad is a state of mind. In this issue, we’ve expanded the idea of what a salad is way beyond the usual lettuce-cucumber-tomato-and-dressing rut—out into noodles and fruit, herbs and corn and whole grains. We’re offering a pair of bean salads, a chicken salad, and even a liquid salad (hello, gazpacho!). You’re going to love them. Partly Sally Sampson is the author of 20 cookbooks because it is summer and there are a and the founder and million inspiring fruits and veggies in president of ChopChop Magazine supermarkets, farmer’s markets, and backyard gardens. Partly because salads don’t require a ton of hot-stove time, which means more independent (and cooler) cooking experiences for your kids. And partly because kids so often prefer their veggies cold and crunchy, which makes salad the perfect answer to any questions anybody might have about vegetables and eating them, if you know what I’m saying. Besides, salads are easy to pack up for a trip to the pool or the beach or the park—or even for a dinner picnic near the fan, right on your own living room floor. Enjoy.
Cool Red Gazpacho, p. 24.
Sally Sampson
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TABLE OF CONTENTS
how to ...
Issue 5, Vol. 2, Summer 2011
Awesome Recipes
Departments 3 Adventures in the Kitchen Why summers and salads (and kids) are a match made in heaven. By Sally Sampson 5 The Smart Chef How to use a citrus squeezer. 8 Food Fight Apples vs. Apple Juice 9 Let’s Go Shopping A fruitful supermarket adventure; a summer smoothie spectacular; ripe and ready for fruit. 12 Scrumptious Word Search Find these yummy hidden words. 14 In the Kitchen with. . . Grant Hill The basketball superstar and his daughter Myla dish on sports, food, and their favorite quesadilla (recipe included). 16 The Sally Challenge Brussels sprouts that everyone will love (even if they think they won’t). 17 Quick Bites Instantly delicious energy boosters to eat right now. 18 What’s Different? Can you tell what’s been changed in these two pictures? 30 Lost and Found Can you find your way out of this maze? 31 Healthy Heroes Chef and environmental activist Barton Seaver on fish, the earth, and how kids can help. 32 DigDig Grow Your Own Herbs. 38 Food Fan The Divine Rhubarb Committee has plenty to say about this divinely edible stalk. 38 Solutions Puzzled? We’ve got answers.
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How to use a Citrus Squeezer
By Adam Ried
6 Double Corn Cakes with Fresh Corn! Who knew corn could be so sweet? 6
7
Squeeze, please! Nicholas juices while Teddy looks on.
7 Mango Lassi This mango-yogurt shake really beats the heat. 10 Summer Smoothie Spectacular One smoothie formula with infinite possibilities. 13 Watermelon “Sandwich” A melon and feta snack—hold the bread.
13
15
15 Grant and Myla’s Quesdilla Cheese and tortillas are a must—but the toppings are up to you. Summer Salads 20 Zucchini Ribbons Squash is as elegant as it gets in this easy dish. 23 Tarragon Chicken Salad The lunchtime classic gets an herbal makeover.
20
23
24 Cool Red Gazpacho Soup or salad? Um, it’s kind of both. 25 Summer Salsa The freshest sauce around. 26 Snappy Green Beans Like three-bean salad, only with just the one bean. 27 Tasty Tabbouleh A tangy wheat salad that’s a perfect potluck take-along. 28 Peanutty Sesame Noodles Two favorite ingredients make one cool meal.
24
27
29 Corny Black Bean Salad A favorite salad combo makes a great side dish or relish. 36 Watermelon Agua Fresca This pink Mexican beverage is as pretty as it is refreshing. 37 Rhubarberry Mash A stewed up sauce from one of the weirdest fruits (or vegetables) around.
28
37
T
hanks to their tangy deliciousness, fresh lemon and lime juice are ingredients in all kinds of dishes, from appetizers and salads to soup, main courses and desserts. In this issue of ChopChop alone, lemon or lime juice is part of the Mango Lassi (page 7), Tarragon Chicken Salad (page 23), Summer Salsa (page 25), Tabbouleh (page 27), Corny Black Bean Salad (page 29), Watermelon Agua Fresca (page 36) and the Rhubarberry Mash (page 37).
A lemon or lime squeezer has two handles attached by a hinge at one end. Here’s how you use it: 1 Wash your hands—and the fruit you’re going to juice—with soap and water. 2 Put the lemon or lime on a flat surface (like a countertop), press down on it with the palm of your hand, and while you press roll it back and forth a couple of times. This squishes the inside of the fruit a little bit to help the juice come out. 3 With the help of your adult, cut the fruit right through the center (where the equator would be if the fruit were
the earth) into two halves. 4 Working with one half at a time, put it in the squeezer with the cut side facing down (it looks like it would fit better the other way, but the idea is to turn the fruit half inside out to squeeze out the juice). 5 Holding the squeezer over a bowl or cup, squeeze the handles together just as if you were using a hole puncher. The juice will come out of the holes in the bottom on the juicer. 6 Open up the handles and remove the squished fruit. If you don’t have enough juice, then repeat.
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healthy start
Mango Lassi
Double Corn Cakes with Fresh Corn
Summer can mean a little bit more time in the morning. If you aren’t rushing off anywhere, try these for breakfast, topped with maple syrup and yogurt. Sound better for later in the day? They also make a great side dish for lunch or dinner, topped with Summer Salsa (page 25).
This sweet-tart treat from India and Pakistan is the perfect way to cool off in the summer heat. Adult: Yes
Hands-on Time: 20 minutes
Total Time: 35 minutes
Be sure to wash all fruits and vegetables before you eat them! KITCHEN GEAR
Ingredients
Large mixing bowl Measuring spoons Whisk or fork Measuring cup Small bowl Skillet Spatula
6 tablespoons yellow cornmeal 2 tablespoons wholewheat or white flour ¼ teaspoon baking soda ¼ teaspoon salt ¾ cup - 1 cup fresh (or frozen) corn kernels 1 large egg ¼ cup buttermilk or low-fat plain yogurt 2 teaspoons canola oil
Corny but True Olivia tops her new favorite breakfast with low-fat plain yogurt.
Total Time: 10 minutes
makes: 2 servings
KITCHEN GEAR Blender or food processor Measuring cup Measuring spoons
Go mango! Our lass Jaala whirs up a lassi.
Ingredients ½ cup mango puree or chopped fresh or frozen mango ½ cup low-fat plain yogurt ½ cup cold water 1 teaspoon fresh lime juice
Instructions Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put all the ingredients into the blender or food processor. Put the top on tightly. 2. With the help of your adult, turn the blender or processor to medium and blend or process until the mixture is smooth and frothy. 3. Remove the top of the blender or food processor and pour the ingredients. 4. Serve right away.
Top this 1 tablespoon low-fat plain yogurt and/or 1 tablespoon maple syrup 1 tablespoon low-fat plain yogurt and/or 1 tablespoon Summer Salsa (page 00)
Instructions Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put the cornmeal, flour, baking soda and salt into the large mixing bowl and mix together with the whisk or fork. Set aside. 2. Put the corn, egg and buttermilk into the small bowl and stir well. 3. Carefully pour the contents of the small bowl into the large bowl and mix well with your whisk or fork. Set the bowl aside for at least 15 minutes, and up to 2 hours. 4. With the help of your adult, put the skillet on the stove, turn the heat to medium and let it heat up for 1 minute. 5. With the help of your adult, very carefully add the oil (the pan is hot and the oil might splatter). 6. Using the ¼-cup measuring cup, scoop blobs of the corn batter onto the hot skillet.
Hands-on Time: 10 minutes
Makes 6 four- inch pancakes
7. Use the spatula to gently push the blobs down to flatten them. This will make the pancakes thinner, which will help them cook faster and more evenly. 8. Cook the pancakes until the edges start to turn light brown and firm up. This will take about 2 minutes. 9. Once the edges are firm, flip the pancakes over and cook them for 1 more minute. When the pancakes are lightly browned on both sides, use your spatula to take them out of the pan. 10. Serve right away and add extra toppings for more flavor!
Did You Know?
Corn is harvested in bushels that weigh 56 pounds each; that’s equal to the average weight of an 8 year old!
funny food
Adult: Yes (for the stove part)
smashing smoothie
Can You Guess What These Words Mean? 1. Quahog [KWO-hog] A. A hard-shell clam often used in chowder B. A Native American cornmeal dish, often served for breakfast C. Marie Quahog was a French woman who invented the pressure cooker D. A long, thin scissor used for cutting grapes off the stem
2. Kamaboko [kah-mah-BOH-koh] A. A loaf or cake made of ground fish, sometimes painted pink or red B. A light green ice cream made in Hungary C. A bell sometimes used to call farming families in for dinner D. A popular Swedish drink made from prunes
3. Palacsinta [pah-lah-SHIN-tuh] A. Small yellow, sour berries grown in the American South B. Spice from Pakistan used to make chicken more tender C. Dutch meat and carrot pie usually shaped in a square D. A thin Hungarian pancake wrapped around sweet or savory fillings ANSWERS: 1A. 2A. 3D.
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Food Fight
Apples vs. Apple Juice
Let's Go Shopping: An Adventure in the Supermarket
One whole apple vs 8-oz glass apple juice. By Isabel Smith Round
1
sugar
Round
Sugar is in a lot of everyday foods and unfortunately food companies find many ways to add it without our knowing. Sugar in our foods comes from two sources: naturally from fruit and vegetables, and the sugar you add to make foods sweeter. It’s a good idea to get most of your sugar from natural sources. The Apple 14 grams 8 Ounces Apple Juice 27 grams The Winner The Apple!
Round
2
fat
Fat isn’t always as bad as people think. Certain fats, such as the kind found in olive oil and nuts, are good for your heart. There are bad fats though, like in fried and processed foods. Try to stick to the fats that you know will keep you healthy. The Apple 0 grams 8 Ounces Apple Juice 0 grams The winner Tie
And the Winner Is
Be helpful:
3
Make a grocery list with your adult and go with them to the store.
fiber
Fiber is great for helping your tummy feel good and work well, and it helps to keep you full. Fiber is found in the skin of fruit (like in apples), in veggies, and in whole grains like brown rice, whole wheat and oats and in beans! The Apple 3 grams 8 Ounces Apple Juice 0 grams The winner The apple! Round
4
Be Colorful:
Fill your cart with colorful fruits. Pick at least 3 different colors. Be adventurous:
calories
Taste a new fruit! You never know what you might like!
Calories are the main source of fuel for our bodies. We get calories from all of our foods, but some are better than others. Foods that provide a lot of calories without a lot of vitamins and have more sugar and less fiber are called energy dense. Foods that provide more vitamins, less sugar and more fiber are called nutrient dense. Try to pick nutrient dense foods that have lower calories and more of the good stuff (less processing!). The Apple 72 calories 8 Ounces Apple Juice 120 calories The Winner The apple
Be creative:
Swap a sugary drink for a homemade smoothie!
Color Me Healthy
The Apple!
Colorful fruits keep you healthy and strong! Check out what each color can do for you.
Although apple juice is made from apples, the whole fruit has more fiber, vitamins and minerals and less sugar than juice. Research show that eating whole fruits and vegetables help prevent obesity, diabetes, and heart disease and maybe even the common cold.
Red
Orange/Yellow
Green
Blue/Purple
Good memory, a healthy heart.
A healthy heart, sharp vision, strength to fight off colds.
Sharp vision, strong bones and teeth.
Good memory.
Q: Which fruits are your favorites? What colors are they?
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At The Supermarket
Summer Smoothie Spectacular 2 1
When fruit is ripe, it means it is ready to eat and will taste great. Some fruits and vegetables are picked when they are ripe; others are picked early and get ripe after picking.
+ 3
How do You Know when Fruit is Ready?
Shop for your choice of fruits, liquid and extras. Rinse, peel and cut up fruit(s).
Read the recipe from start to finish before you go shopping.
+
=
Pick one from each column.
Fruit, fresh or frozen
Liquid
Extras
1 cup (mix and match)
1 cup
1-2 tablespoons
peaches
½ cup low-fat plain yogurt + ½ cup water or low-fat milk or soy milk or rice milk
almonds, walnuts or pecans or wheat germ or peanut or almond butter
berries
+
apples oranges banana pineapple mango
+
Quick-fire Challenge Questions Q: This smoothie serves 2 people. What changes would you make to serve 4 people?
Most fruit should not be hard. You should be able to squeeze it a little bit, but it should not be too squishy or soft.
Ripe fruit should smell fruity and be brightly colored. If you can’t smell it yet, it may not be ready to eat. Fruit should smell as good as it will taste.
What's the Better Buy?
recipe
Find a fresh fruit you like in the produce section (for example, raspberries) and write down the price per pound here.
Kitchen Gear Measuring cup Measuring spoons Blender Long-handled spoon, or rubber spatula, for scraping
Before you make your smoothie, take a piece of each fruit and taste it. Which is your favorite fruit in your smoothie? Do you like it better fresh or frozen? Do you like to eat it alone as a snack or do you like it better in a smoothie?
Instructions Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put your liquid in the blender, and then add the cut-up fruit and extras you chose. 2. Put the blender top on tightly. Turn the blender to a medium setting and blend until the mixture is smooth, about 2 minutes. 3. Pour the smoothie into cups and scrape out the rest with a spoon. 4. Serve right away, or cover and refrigerate up to 4 hours.
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Q: What colors were the fruits that went into your smoothie?
1: Then, go find the same amount of the same fruit in the
canned or frozen section (in this example, frozen raspberries in the frozen food section). Write the price per pound here.
Q: What color do you think it will make when they are mixed together?
2: Which costs more? Write the bigger number here.
The peel should be brightly colored without green showing. A green skin usually means that the fruit is not yet ripe.
Buying fruit in season is less expensive than at any other time. Seasonal summer fruits that are good in smoothies include strawberries, blueberries, peaches, apricots, raspberries and even kiwi, for the adventurous!
Did You Know?
3: Which costs less? Write the smaller number here. Q: What color did it make when they were mixed together? (Were you right?)
4:
Subtract the smaller number from the larger number to find the difference in price. Write it here.
Some people like to add vegetables to their smoothies, like spinach or kale. This can turn your smoothie green!
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Food Search
snack attack
Watermelon “Sandwich”
Not all sandwiches have bread. This refreshing summer treat is great for snacking after a long day of playing outside. The rind is the green skin of the watermelon.
KITCHEN GEAR Plate Measuring spoons
Adult: no
Hands-on Time: 5 Minutes
Total time: 5 Minutes makes: 2 servings
Fruitastic! Olivia is ready to snack.
INGREDIENTS 4 thin slices (see picture) of watermelon, rind removed 4 tablespoons crumbled goat or feta cheese or Greek yogurt (regular yogurt isn’t thick enough)
Words Hidden Above
peaches raspberries apples
oranges banana pineapple
mango yogurt walnuts
pecans peanuts almonds
apricots kiwi blueberries Solution on page 38
Overripe bananas are great for breads, muffins or in smoothies. Peel, slice and freeze overripe bananas for a tasty smoothie ingredient. Frozen banana slices also make a great snack to munch on.
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Did You Know?
Blueberries are one of the three fruits native to North America. The others are cranberries and Concord grapes. Blueberries were popular in Colonial times and were used in many desserts.
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put 2 of the watermelon slices on the plate. 2. Top each slice with 2 tablespoons of the cheese, then top with a watermelon slice. 3. Repeat and serve right away.
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In the Kitchen with...
Grant Hill
Like father, like daughter (except for the height difference).
Grant Hill is a seven-time NBA all-star basketball player for the Phoenix Suns. Before he played for the Suns, he played for the Detroit Pistons and Orlando Magic after playing at Duke University and winning back-to-back NCAA Championships. As an athlete, Grant knows how important it is to eat healthy and stay active. Without eating well, Grant wouldn’t have the energy to be the great athlete he is. Grant eats a lot of fruits and vegetables, and only drinks water. Off the court, Grant is a dad and a husband and likes to cook with his daughters Myla and Lael. Myla interviewed her dad to get the inside scoop on what he likes to eat. Myla: My name is Myla. I am
nine years old and I am going to interview my dad, Grant Hill. So, Grant Hill, what is your favorite food? grant: My favorite food of all time is probably fish. I like salmon and sea bass. Myla: What fish do you not like? grant: I don’t like tuna fish. Myla: Just like me. grant: Just like you. High five.
there and play myself. Any more questions, Miss Myla?
like besides basketball? grant: I like to watch football. I like to watch my daughter play softball. I used to play soccer so I was a big fan of soccer—I enjoyed playing and watching soccer. You know, as an athlete I enjoy and appreciate all sports. I like tennis. So I really like them all. Especially the ones I can go out
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When Grant isn’t playing basketball or watching football or joining Myla at her softball games or eating salmon, he likes to make quesadillas with his girls. Quesadillas are quick, easily adaptable and, above all, completely delicious. Adult: Yes (for the stove part)
Hands-on Time: 20 Minutes
Total time: 20 minutes makes: 4 servings
The meal of champions.
Myla: Hmmm .. . grant: Don’t answer. Don’t
answer. Myla: How often do you train? grant: Great question. I like
to train 5 or 6 days a week, then take a day off. I like to sweat and do some sort of activity every day, either lifting or running or riding a bike. I like to get exercise, as you know. Myla: Who was your favorite
athlete when growing up? grant: Magic Johnson. Dr. J,
Myla: What other sports do you
Grant and Myla’s Quesadilla
who played basketball long before you were born. And then my father, who is your grandfather…
Myla: What is your favorite
dessert, Mr. Hill? grant: My favorite dessert is vanilla cake with vanilla icing. Yes, nothing too exciting. Kind of boring. But that’s probably my favorite dessert. And sugar cookies. You know I love sugar cookies, right? But, as an athlete I don’t eat a lot of those things. So every once in a while—birthdays, special occasions. Myla: How many meals do
Myla: Who is the awesomest. grant: He was the awesomest,
yes. He played football for the Cowboys and the Redskins. He was by far my favorite athlete growing up. Who is your favorite athlete?
you eat a day? grant: I usually eat three meals a day, but I like to snack a lot, maybe a handful of almonds or chips and salsa. I try to snack with something healthy.
KITCHEN GEAR Large plate Measuring cup Measuring spoon Skillet Spatula Serving plate INGREDIENTS 4 10-inch whole-wheat tortillas 1 cup grated sharp cheddar or Mexican blend cheese 4 teaspoons olive oil 1 cup toppings, including a combination of black beans, cooked turkey bacon, diced tomatoes, chopped olives, sliced scallions or chopped cilantro leaves Plain yogurt or sour cream, for garnish Summer Salsa (page 25), for garnish Guacamole, for garnish
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put one tortilla on the large plate and sprinkle ¼ cup grated cheese on one side of the tortilla. Try not to get it too close to the edge. 2. Top with ¼ cup toppings, then fold the tortilla in half to make a half-moon shape. 3. With the help of your adult, put the skillet on the stove and turn the heat to medium. When it is hot, carefully add 1 teaspoon olive oil. 4. Carefully, add the tortilla to the hot skillet and cook until the bottom is lightly browned and the cheese is all 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 tortillas, cheese, olive oil and toppings. 6. Garnish and serve right away.
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The Sally Challenge
Bite Size
Brussels Sprouts for Emma
Need a really quick and healthy snack? Try these super yummy treats! Handful of nuts, seeds and dried fruit
Sally takes on Emma’s father’s and friends’ dislike of Brussels sprouts. Here’s a recipe that’s sure to take her from “yuck” to “yum!”
Dear Sally, Brussels sprouts. Personally I love them, but for some reason whenever someone mentions that vegetable my father and friends shudder. I am curious, how can I make them so my family and friends will beg for another helping? Sincerely, Emma Perry Adult: yes
Baby carrots
Hands-on Time: 15 minutes
Total Time: 15 minutes
makes: 4 servings
KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring cup Large skillet with lid Spoon Measuring spoons
INGREDIENTS 1 pound Brussels sprouts, trimmed and quartered ½ cup water 2 teaspoons olive oil 1 teaspoon low-sodium soy sauce or balsamic vinegar
Super sprouts! Those are all the thumbs Emma’s got.
Fruit and cheese kabobs
Walnut-stuffed dates
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. With the help of your adult, put the Brussels sprouts and water into the large skillet and bring to a boil over high heat. Stir well, cover and cook 2 minutes. 2. Remove the top carefully and add the olive oil and soy sauce. Cook until the Brussels sprouts are just tender and lightly browned, about 5 minutes. 3. Serve right away. FANCY THAT Add lemon or orange zest or finely grated Parmesan cheese before serving.
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What's Different?
Ryan Hickey
We found 10 changes in the picture on the right. Can you find them all? Extra bonus for knowing the names of all the foods that changed. Solution on page 38.
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Zucchini Ribbons. Pretty enough for a present!
Summer salads When the going gets hot, the hot. . . make salads! Here are our nine yummiest recipes for the one thing everybody wants to eat to stay cool. And they’ll be so grateful that you thought to make it!
Zucchini Ribbons
Try this recipe with any kind of zucchini you like; they are most plentiful in late spring and summer. Adult: Yes
Hands-on Time: 15 minutes
Use the force, zuke! Sal stirs up a mean, green panful.
Total Time: 15 minutes
makes: 4 servings
KITCHEN GEAR Cutting board Sharp knife Measuring cup Measuring spoon Wooden spoon Large skillet Vegetable peeler INGREDIENTS 4 small zucchini, ends trimmed and cut in half to make two short columns 2 teaspoons olive oil Âź cup water INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. With the help of your adult, using a peeler or a small knife, cut the zucchini into ribbons. 2. Put the zucchini, oil and water in large skillet and bring to a boil over high heat. Stir well and cook until the zucchini is tender, about 2 minutes. 3. Serve at room temperature.
Did You Know? Zucchini is in the same family as melon but unlike melon, every part is edible: flesh, seeds and skin. You can even eat its flowers!
FANCY THAT Sprinkle with crumbled feta cheese or finely grated Parmesan cheese just before serving.
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ds a l a s r e Summ
make this first
Shredded Poached Chicken Shredded chicken is cooked chicken that is pulled apart into small, uneven strips. It can be used in all sorts of dishes like chicken soup, green salads, fajitas (fa-HEE-tahs), omelets and scrambled eggs.
Tarragon Chicken Salad
Tarragon was used by the Greeks as early as 500 BC. They used it as a cure for toothaches! This salad is great as a sandwich or on top of a green salad. Adult: Yes (for chopping ingredients)
Adult: Yes
Hands-on Time: 15 minutes
Total Time: 1 hour
Hands-on Time: 15 minutes
makes: 4-4 ½ cups
KITCHEN GEAR Skillet with lid Measuring cup Tongs or fork Sharp knife (adult needed) Mixing bowl
Shredding solo! Jaasiel pulls the chicken apart by herself.
luscious lunch
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makes: 6 cups
KITCHEN GEAR Large mixing bowl Measuring cup Small mixing bowl Measuring spoons Spoon or fork Sharp knife (adult needed)
That’s a lot to stir! Jaasiel gets a helping hand from her sister, Jalissa.
Diced means cut up in squares about the size of dice.
INGREDIENTS 4–4½ cups shredded cooked chicken (page 22) ¼ cup low-fat plain yogurt ¼ cup mayonnaise 1 tablespoon Dijon mustard 1 teaspoon white vinegar or fresh lemon juice 1 crisp apple, diced 2 celery ribs, diced 1 tablespoon fresh or 1 teaspoon dried tarragon
INGREDIENTS 2 pounds skinless, boneless chicken (about 2 large chicken breasts or 4-5 thighs) 3 cups cold water 1 celery stalk, chopped 1 carrot, chopped 1 onion, peeled and diced INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. With the help of your adult, put the skillet on the stove and put all the ingredients into the skillet. Turn the heat to medium and when it boils, turn it off. 2. Carefully, using a fork or a pair of tongs, turn the chicken over. 3. With the help of your adult, turn the heat back to medium and watch carefully until it just starts to boil. 4. With the help of your adult, turn the heat off. Put the lid on. 5. Let the chicken sit in the hot water for about 30 minutes, or until it is completely white. 6. Using tongs or a fork, take the chicken out of the skillet and put it in the mixing bowl to cool. Throw away the vegetables (they were just for flavor). 7. Wash your hands with soap and water. Using clean hands, shred the chicken into small pieces. Or use two forks to pull apart the chicken into small, stringy strips. 8. Cover and refrigerate until ready to use.
Total Time: 15 minutes
What’s Tarragon?
Tarragon, also called the dragon herb, is an herb (from the same family as daisies!) that has long, pointy leaves. It is used in a lot of French dishes, and grows best in spring and summer months.
Did You Know?
Tarragon was once used as a way to cure snake bites!
Fresh tarragon has a delicate, almost licorice-y flavor. Dried tarragon is stronger and more concentrated. 3 teaspoons fresh tarragon = 1 teaspoon dried
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put the cooked chicken into the large mixing bowl. 2. Put the yogurt and mayonnaise into the small mixing bowl and mix them together with the spoon or fork. 3. Add the mustard and vinegar to the small bowl and mix together well. 4. Pour the ingredients from the small bowl into the large bowl and stir, stir, stir! 5. Add the apple, celery and fresh or dried tarragon and stir for about 10 seconds they are just combined but aren’t mixed together too well. 6. Serve right away or cover and refrigerate overnight. FANCY THAT Add raisins, dried apricots, toasted walnuts, pecans or almonds. If you don’t like or don’t have tarragon, substitute basil, cilantro, parsley, or half the amount of dill. You can even leave the herb out entirely.
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super soup
Cool Red Gazpacho
Summe r
If you like salsa, you’ll like gazpacho. Sometimes called a liquid salad, gazpacho comes from Spain but is served in Portugal and Latin American countries too! Adult: Yes
Hands-on Time: 25 minutes
Total Time: 2 hours 30 minutes (includes chilling time)
makes: 4 servings
SASSY SAUCE
salads
Summer Salsa
Salsa is delicious and easy to make, and it tastes great on many foods … so why would anyone buy it? Salsa isn’t just for chips: use it to top omelets, burgers, turkey sandwiches, chili, the list is endless. Don’t like spicy salsa? Don’t worry—when you make your own, you control the flavor. Adult: Yes
Mash it up! Thomas puts some muscle into it
Did You Know?
KITCHEN GEAR Cutting board Sharp knife (adult needed) Mixing bowl Wooden spoon or fork Food processor or potato masher Measuring spoons Measuring cup
Top this Add any of the following extras to each serving if you want even more flavor or crunch: 1 teaspoon fresh dill or 1 tablespoon fresh cilantro or basil leaves 1 tablespoon crumbled feta cheese 1 tablespoon croutons
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Total Time: 1 hour 15 minutes
makes: 3-4 servings
Hot or not? Aaron and Sal make it just the way they like it.
Want to try different colored tomatoes? Orange, green, and yellow tomatoes have just as much of the good-foryou stuff as the red ones do.
INGREDIENTS 1 English or regular cucumber or 2-3 kirby cucumbers, washed or peeled, and diced 1 large ripe tomato, cored and diced ½ small red or yellow onion, peeled and chopped 1 red bell pepper, seeded and diced 2 garlic cloves, peeled and finely chopped 1 tablespoon olive oil 1 tablespoon red wine vinegar 1½ cups tomato or V8 juice ½ cup ice water ½ teaspoon salt
Hands-on Time: 15 minutes
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put the diced cucumbers, tomato, onion, bell pepper and garlic into the mixing bowl and mix them together with the spoon or fork. 2. With the help of your adult, get the food processor ready by carefully putting the steel blade in place. Put half the gazpacho mixture into the processor and put the top on tightly. (If you don’t have a food processor, you can mash everything together with a fork or potato masher.)
3. Press the “pulse” button on the processor 2 or 3 times, or until all the ingredients are chopped up even more, but not so much that you make the mixture smooth. 4. With the help of your adult, remove the top of the food processor (be careful of the blade) and pour the mixture back into the bowl. Carefully put the blade in the sink. 5. Add the olive oil, vinegar, tomato or V8 juice, water and salt to the bowl and stir everything together. 6. Cover and refrigerate at least 2 hours and up to overnight. 7. Add the toppings just before serving.
KITCHEN GEAR
Did You Know?
Tomatoes are actually a type of fruit because they have seeds, and can be eaten just like an apple! Tomatoes are also high in fiber and other nutrients like lycopene and vitamin A. Why is this good? Lycopene and vitamin A can help you to see better and can also help boost your immune system, which will help you to stay healthy!
Cutting board Sharp knife (adult needed) Large mixing bowl Measuring cup Measuring spoons
INGREDIENTS 5 perfectly ripe tomatoes, cored and diced 1 small red onion, peeled and finely chopped 2 garlic cloves, peeled and minced 1 bell pepper of any color, seeded and chopped 1 jalapeño chile, seeded and finely chopped (if you like spicy) (be very careful
NOT to touch your eyes) ¼ cup finely chopped fresh cilantro leaves ¼ teaspoon cayenne (if you like spicy) ¼ teaspoon salt 1 tablespoon fresh lime juice
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put all the ingredients into the mixing bowl and mix well. 2. Cover and refrigerate at least 1 hour and up to overnight.
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SPLENDID SALAD
Snappy Green beans
Green beans are also known as snap beans because of the snap sound they make when they are broken. Green beans can be used as a side dish or a quick snack--and you can even eat them raw! Adult: Yes
KITCHEN GEAR Colander or strainer Measuring cup Saucepan with lid Mixing bowl Measuring spoons Fork or spoon
Hands-on Time: 10 Minutes
Bean there, done that! Violet breaks the ends of the green beans.
INGREDIENTS 1 pound green beans, ends snapped 2 tablespoons olive or canola oil 1 tablespoon Dijon or yellow mustard 1 tablespoon red wine vinegar or fresh lemon juice INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put the colander or strainer in the sink. 2. With the help of your adult, put 2 cups water into the saucepan, cover and bring to a boil over high heat. Turn the heat off. 3. With the help of your adult, add the beans to the pot and let them sit in the water until they turn bright green, about 10 minutes. 4. Ask your adult to pour the beans and water into the colander or strainer. After the water has drained out, turn the cold water on and run it over the beans until they are completely cooled. 5. Put the cooled beans into the mixing bowl, add the oil, mustard and red wine vinegar or lemon juice, and mix together with the fork or spoon. 6. Serve the beans right away or cover and refrigerate overnight.
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Total time: 20 Minutes makes: 3-4 servings
Did You Know?
Great Grains
s d a l a s r Summe
Tasty Tabbouleh
Tabbouleh (Tuh-BOO-lee), also spelled tabouli, comes from the word tabboula, which means “Middle Eastern Cookery” in Arabic. Tabbouleh is originally from the mountains of Syria and Lebanon. Adult: Yes
Green beans are packed with vitamins! One cup of green beans (that’s equal to one serving) provides vitamins A, C, K and B!
Before stirring together a snappy salad.
Hands-on Time: 15 Minutes
KITCHEN GEAR Measuring cup Mixing bowl Cutting board Sharp knife (adult needed) Measuring spoons Spoon or fork
Diced means cut up in squares about the size of dice.
Total time: 3 hours and 15 minutes makes: 4 servings
Eat wheat. Aaron adds some nice crunchy cukes.
INGREDIENTS ½ cup bulgar wheat 1 cup warm water 2 large ripe tomatoes, cored and diced (about 1½–2 cups) 1 cucumber, diced 2-3 scallions, chopped (use both the green and white parts) 1 bunch flat-leaf parsley leaves, chopped (see "Grow Your Own" page 32) ½ bunch fresh mint leaves, chopped (if you like mint) 2 tablespoons olive oil 1 tablespoon fresh lemon juice or red wine vinegar Pinch of salt INSTRUCTIONS So, What’s Wash your hands with soap Bulgar? and water. Clean the counter top. Gather all your kitchen Bulgar, which can also gear and ingredients and put be spelled as bulgur, is them on the clean counter. a grainy wheat product with a nutty flavor. To 1. Put the bulgar into the mixing bowl. make bulgar, wheat is 2. Pour 1 cup warm water presoaked, precooked, into the bowl. Cover and let dried and cracked before sit until the bulgar is soft, you buy it. Bulgar means at least 2 hours and “bruised grain” in Arabic. up to overnight. Bulgar is also good for 3. After the bulgar is soft, add you! It’s loaded with the tomatoes, cucumber, nutrients, like energyscallions, parsley, mint if using, rich B vitamins and iron. olive oil and lemon juice or red You can find bulgar at wine vinegar. Mix everything many grocery stores, together with the spoon or fork. especially in Middle Eastern neighborhoods, 4. Cover the bowl and or in bulk bins at refrigerate at least 1 hour natural food shops. and up to overnight.
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Summe r
perfectly pasta
Peanutty Sesame Noodles Peanut butter with noodles?! This Asian-inspired dish combines two favorites for a great summer meal. If you can’t eat peanut butter, try almond butter instead. Adult: Yes
KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring cup Mixing bowl Skillet Measuring spoons Spatula or spoon
Hands-on Time: 20 Minutes
Minced means cut up in teensy pieces.
INGREDIENTS 3 cups leftover cooked whole-grain or white noodles (any shape you like is fine), rinsed with cold water 2 tablespoons canola or vegetable oil 2 tablespoons raw sesame seeds 1 garlic clove, peeled and minced 1 teaspoon finely chopped ginger root (if you like ginger) 1 tablespoon sesame oil (if you like it) 2 tablespoons low-sodium soy sauce 1 tablespoon warm water ¼ cup crunchy peanut butter 1 teaspoon hot chili sauce ½ bunch scallions, chopped
Total time: 20 Minutes makes: 4 servings
INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put the cooked pasta into the mixing bowl. 2. With the help of your adult, put the skillet on the stove and turn the heat to medium. 3. After 1 minute, carefully add the canola or vegetable oil (the pan is hot and the oil might splatter). Add the sesame seeds— they will look like they’re wiggling. 4. With the spoon, stir the sesame seeds in the oil until they are just beginning to turn brown. 5. With the help of your adult, turn the heat off and remove the pan from the stove. Put the hot pan on a heat-safe surface. Add the garlic and ginger and stir until it turns golden brown. 6. Add the sesame oil, soy sauce and water and mix well. 7. Add the peanut butter and hot chili sauce and mix well. 8. Pour the ingredients in the pan over the pasta and stir it with the spoon until the pasta is completely covered with the peanut sauce. 9. Sprinkle the scallions on top of the pasta and serve right away or cover and refrigerate up to 2 days.
salads
savor the season
Corny Black Bean Salad
This salad is perfect for summertime, when corn is in season. You can also use this salad as salsa and scoop it up with tortilla chips or pita bread. Adult: Yes
KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring cup Can opener Medium bowl Measuring spoons Small bowl Fork or whisk
Hands-on Time: 20 Minutes
Total time: 1 hour 20 Minutes makes: 3-4 servings
Corny in a good way. A proud Thomas serves up his salad.
Diced means cut up in squares about the size of dice.
INGREDIENTS For the salad 2 cups fresh or frozen corn kernels 1 15-ounce can kidney, pinto or black beans, drained and rinsed with cold water 1 large tomato, cored and diced ¼ cup chopped red onion ¼ cup chopped fresh basil leaves For the dressing 2 tablespoons olive oil 2 tablespoons fresh lemon or lime juice ¼ cup chopped fresh cilantro leaves 1 large garlic clove, peeled and minced Pinch salt INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. To make the salad 1. Put the corn kernels, beans, tomato, red onion and basil leaves into the medium bowl and mix well. To make the dressing 1. Put the olive oil, lemon or lime juice, cilantro, garlic and salt into the small bowl. With the fork or whisk mix well. 2, Pour the dressing over the corn salad mixture and mix well. 3. Cover the bowl and refrigerate at least 1 hour and up to overnight. 4. Serve cold or at room temperature.
Word Play Can you find all the foods in the anagrams below:?
Wiik, arctor, klim, ape, ufto, martuds, slaib Kiwi, carrot, milk, pea, tofu, mustard, basil
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LOST & FOUND
healthy heroes
Help the little fish find her friend, the seahorse.
Barton Seaver Interview Barton Seaver is a chef on a mission. He is spreading the word that how you eat and what you eat makes a difference to the environment, especially the oceans. Barton believes in sustainable seafood, which means fishing—and eating—in ways that won’t harm the oceans. Barton’s new book is called For Cod and Country. By Maya Pierce who is 11 and lives in Maine.
Q: What made you interested in how food affects the environment?
A: As a chef, I realized that some of my favorite foods were becoming harder and harder to find. This made me see that how we eat matters for our health and our environment.
Q: What is your favorite easy thing to cook? A: I love making salads with lots of thinly shaved raw
A friend to the fish. Barton thinks about what he eats and where it comes from.
vegetables topped with sardines from a can.
Q: What is the weirdest thing you’ve ever eaten? A: Smoked Colombian ants. They were delicious. Q: Did you always like to cook? A: Yes, the kitchen was where I got to know my family. It was around dinner that we really came together.
Q: Do you think we can change the way the world eats or is it too late?
A: Yes, we can absolutely change it! At every meal you can make the choice to have an impact on the world, for good or for bad.
Q: What can kids do? A: For one, eat your vegetables. Also find ways to
You can jump rope all year long— inside or outside—and you can have your friends join too. You can jump rope in multiples of 1, 2, or 3: 1 person—jump on your own; 2 people—have one person count how many times the other can jump in a minute, take turns; 3 people— have two people hold the rope and one jump, take turns.
Brain Teaser You are bringing a basket of fruit to your grandmother’s house. One quarter of the fruit is oranges and half are bananas. There are 10 apples. How many pieces of fruit in all?
learn about where your food comes from, and find out if it is grown in an environmentally friendly way. This is really difficult if you’re eating processed food. Ask your parents to take you to a local farmer’s market (if there is one near where you live). Check out the different types of food and introduce yourself to some of the farmers.
Q: What do you suggest for picky eaters? A: Keep your mind open and taste different things and you’ll probably surprise yourself.
Q: Are there some fish you shouldn’t eat? A: Yes. Check out www.natgeoseafoodguide.com. There is a list of seafood that is good for both you and the oceans. The information changes, so keep checking.
ANSWERS: 40 30 ChopChop Magazine
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digdig
Grow Your Own Herbs
How To Grow the Herbs in this issue of ChopChop Cilantro or Coriander This is a funny herb because lots of people LOVE it and lots of people HATE it. It also has two different names. The leaves and tender stems are called cilantro and the seeds are called coriander and all of them are used in cooking. Cilantro loves sun, but will be OK if it gets less than 6 hours a day. This is another herb that is easy to grow from seed. If you put new seeds in every couple of weeks, you will have a supply of cilantro all summer long.
Putting fresh herbs in a recipe can really add zing and make food taste better. They are easy to grow and super tasty and they’re also really cool looking. You don’t need to be an expert gardener to grow herbs and you don’t even need a yard because most herbs grow really well in a container. Here are a few tips to help you get started. Sun Herbs are sun lovers. Most need at least 4-6 hours of direct sun a day.
Basil Basil likes lots of sun and heat, but doesn’t like to be too crowded, so keep your plants at least 6 inches apart. Basil doesn’t like to get too dry either, so be sure to keep the soil damp but not wet. You eat the leaves but not the stems.
Good Soil If your garden soil is as hard as a rock, your plants won’t grow. To make your soil healthier (and fluffier), you can add some compost to it. Compost is like nature’s way of recycling. Waste from food, leaves, grass and other natural leftovers is broken down and used to create new soil.
Parsley There are two main kinds of parsley you can grow—flat-leaf and curly. Both are easy to grow and taste great—flat-leaf is more flavorful. You might want to buy parsley plants, because it takes a really long time to grow from seeds. Parsley likes lots of sun but, like basil, doesn’t like to get too dry, so try to keep the soil around your parsley damp but not wet. You can eat the leaves and the tender stems.
Growing Herbs in Containers You can grow herbs in almost anything as long as it has holes in the bottom (or you can make some) so water can drain off. You can even grow herbs in a reusable plastic grocery bag, a can or even an old toy. You will need to use special soil called “potting mix” or “potting soil.” If that soil doesn’t have fertilizer in it when you buy it (check the label), you will have to mix in a little slow-release fertilizer.
Don’t drown your herbs To see if your herb plants need water, stick your finger into the soil all the way up to your second knuckle. If your finger feels dry at the tip, it’s time to give your
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Sage, rosemary, and thyme are a trio of stronglyflavored herbs.
plants a good soak; if the soil feels damp, wait. When you water plants, make sure to give them a big drink, so that the water goes down and gets to the plant’s roots, not just the top of the soil. If your herbs are in a container or pot, add water until it comes out of the holes in the bottom.
Grow Your Herbs from Seeds You can buy herb plants at a store, but it’s much cheaper to grow your own from seed. Basil, cilantro and dill are some of the easiest to grow from seed. Make sure to follow the directions on your seed packet carefully.
For more information on growing herbs, go to
www.chopchopmag.org/digdig
Chives Chives are really easy to grow and will come back year after year. Chive flowers are purple and really pretty. They look great in a bouquet (even though they smell like onions!). Chives like sun, grow in clumps and can be grown from seed. If you have a friend with chives, a good way to get a plant is to ask them to “divide” their plant and give you a piece. Gardeners usually like to share. You eat the long green shoots.
Mint Mint is a bit greedy. This plant wants to take over the world. One way to stop mint from spreading all over your backyard is to keep it in a container. If you have a friend who is growing mint, you can ask them for a piece. Stick it in a glass of water and when you see roots start to appear, you can plant it. Mint likes sun but will grow in part shade. It is one of the toughest plants out there and is very hard to kill, which is a good thing for beginners. You eat the leaves.
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New Balance Foundation presents
Harvest Fitness The food that comes out of gardens is great for your body but you know what else is great too? The gardening itself! The time you spend outside tending and harvesting your crops can build your muscles and bones and increase your fitness level—and the end results are as delicious as they are satisfying.
Finally!
Healthy Growing
Raking Reps
Many garden activities are secret strength boosters: digging, hoeing, weeding, watering, picking, pulling, and, of course, pushing a wheelbarrow—with or without a friend in it!
Think of gardening activities in terms of reps: rake 25 times, then switch the position of your arms and rake 25 more. Other garden activities can be broken down into similar repetitions to create your own custom work-out.
Cool off with a fun splishsplash hose game: a simple game of spray tag or a few rounds of hose limbo (contestants have to bend under the stream without getting wet). Or make up your own! If you’re cool and having fun, then it’s definitely a good game.
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Robin Hill
Cool It
These kids had a little energy left for jumping jacks--but if you’ve put in a long day, you might be completely wiped out by now, and that’s fine! Treat yourself to a Watermelon Aqua Fresca (page 00), plenty of rest, and the knowledge that your harvest will be well-earned.
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Quench
Watermelon Agua Fresca This is a popular drink in Mexico and some other Latin American countries. The words “agua fresca” mean “fresh water” in Spanish. By Adam Ried Adult: Yes
Hands-on Time: 10 Minutes
Rhubarberry Mash
What’s a “mash”? Well, it’s a “compote,” which is just a fancy word for cooked or stewed fruit. Stewed means that fruit is cooked slowly in liquid. Serve alone, with a dollop (spoonful) of yogurt, or use as a sauce on yogurt or ice cream. You can even serve it as a sauce for … chicken or pork.
Total time: 1 hour and 10 minutes (including chilling time) makes: 1 quart Adult: Yes (for the stove part)
KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring cup Measuring spoons Food processor or blender Small spoon
That’s why they call it watermelon! Teddy and Nicolas make their melon drinkable.
INGREDIENTS 2¼ pounds cold, seedless watermelon 1 cup very cold water 1 tablespoon fresh lemon or lime juice 1½ tablespoons honey, if you like Pinch salt INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. With the help of your adult, cut the watermelon flesh away from the rind (you can throw out or compost the rind). Cut the watermelon into chunks. 2. Put the watermelon chunks, water, lime juice, salt and honey in the blender. Put the top on tightly. 3. With the help of your adult, turn the food processor to medium and blend until the mixture is liquidy and smooth. Turn the machine off, with the small spoon take a taste. Add a little bit more lime juice or honey if you want the drink to a be little more sour or sweet. If you have added more lime juice or honey, put the top back on the blender tightly, turn the blender to medium and blend for about 5 seconds. 4. Serve right away, or keep covered and refrigerate up to 4 hours. If you do this, give the drink a quick stir before serving.
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sweet treat
Hands-on Time: 10 Minutes
KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring cup Measuring spoons Cooking pot Spoon
Total time: 30 Minutes makes: 4 servings
Sweet and sour! WenQi pours the sliced rhubarb into a pot.
INGREDIENTS 1½ cups chopped trimmed rhubarb 2 cups mixed berries, including blueberries, raspberries or quartered strawberries ½ teaspoon cornstarch or flour ½ teaspoon fresh lemon juice 2 tablespoons maple syrup, honey or brown sugar INSTRUCTIONS Wash your hands with soap and water. Clean the counter top. Gather all your kitchen gear and ingredients and put them on the clean counter. 1. Put the rhubarb, berries and cornstarch into the saucepan and put the saucepan on the stove. With the help of your adult, turn the heat to medium, cover and bring to a boil. Cook about 7 minutes, stirring with the spoon from time to time. 2. With the help of your adult, turn the heat to low, uncover and cook until the rhubarb is soft and the mixture has thickened, about 15 minutes. 3. Add the lemon juice and sweetener and stir well. 4. Set aside to cool a little bit and serve warm. Or cover and refrigerate overnight. FANCY THAT Add raisins, currants, dried apricots or any other dried fruit if you like.
Swimming does more than strengthen your muscles. It’s also really good for your heart and lungs!
If you go swimming in the ocean, the more salt that’s in the water, the easier it will be for you to float.
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food fan
Solutions
The Divine Rhubarb Committee
ChopChop would like to thank our sponsors and partners
from page 19 1 2 3 4
The Divine Rhubarb Committee (DRC) was started in Lanesboro, Minnesota by four women: Nancy Martinson, (the top stalk) Mary Bell (the tallest stalk), Heidi Dybing (the root), and Jennifer Wood (the newest stalk). The committee was created to celebrate their favorite vegetable and to pass on the memories they have of picking and eating rhubarb when they were children. The committee holds an annual Rhubarb Festival that includes the rhubarb national anthem, the Rhubarb Olympics and of course every kind of rhubarb snack imaginable. By Ali Kitenplon CHOPCHOP: So what exactly is rhubarb? DRC: It’s a vegetable that contains a rose-red stalk and green leaves. You only eat the stalk, which looks like celery and has to be cooked before it is eaten. CHOPCHOP: Is it true that rhubarb leaves are poisonous? DRC: Yes. The leaves are not edible because they have oxalic acid in them. If you happen to eat one, nothing serious will happen but you should definitely avoid eating them!
5
6 7 10
8
9
Numbers above show changes in the picture. removed items are listed below. 1. 2. 3. 4. 5.
Corn in husk Rhubarb stalk Red onion Apple Tomato
6. 2 garlic cloves 7. Brussels sprout 8. Egg 9. Green beans 10. Carrot
from page 30
CHOPCHOP: What does rhubarb taste like? DRC: It has a sweet-tart flavor like nothing else you’ve ever tasted. CHOPCHOP: What’s the weirdest rhubarb recipe? DRC: Rhubarb baked beans or rhubarb ketchup. CHOPCHOP: What’s the largest rhubarb leaf that you have seen? DRC: 41 inches wide and 49 inches long. For more information on The Divine Rhubarb Committee go to: www.rhubarbfestival.org/everything-rhubarb.php
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Kid2Kid, Inc was awarded a $3,500 Catalyst Fund grant by the BCBSMA Foundation to obtain grant writing services so that ChopChop can be distributed to low-income families in MA. The Catalyst Fund is supported entirely by contributions from Blue Cross Blue Shield of Massachusetts employees.
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Coming in our fall issue! Back -to - school with
the WHITE HOUSE CHEFS Out of the box Lunchbox ideas
And Always: Games Puzzles Fun!
Plus Roasted Pumpkin Seeds Homemade Apple Sauce
Never Miss An Issue! Subscribe to ChopChop The Fun Cooking Magazine for Families
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