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1 ABC A Cook Book for Kids

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This is the personal project Cookbook presented on February 7, 2014.

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Page 1: Abc cook book

! 1!

ABC

A Cook Book for

Kids

Page 2: Abc cook book

! 2!

Disclaimer!

The recipes found in this cookbook are NOT our

creation but merely a compilation from the following

sources;

Bauer, Jeni Britton. "Beet Ice Cream." Jeni's Splendid Ice

Creams at Home. New York: Artisan, 2011. 70-71. Print.

Fung, Christopher. Crussh: Juices, Smoothies and Boosters.

United Kingdom: Duncan Baird, 2013. Print.

Ibbs, Katharine. DK Children's Cookbook. New York: Dorling

Kindersley, 2004. Print.

Karmel, Annabel. Mom and Me Cookbook: Have Fun in the

Kitchen. London: Dorling Kindersley, 2005. Print.

Smart, Denise. Cookbook for Girls. New York: Dorling

Kindersley, 2009. Print.

Page 3: Abc cook book

! 3!

We are not claiming to be nutritionist. We used the

following sources as a basic food research guide.

"10 Tips Nutrition Education Series." 10 Tips Nutrition

Education Series. N.p., n.d. Web. 06 Feb. 2014.

<http://myplate.gov/healthy-eating-tips/ten-tips.html>.

"Adolescent and School Health." Centers for Disease Control

and Prevention. Centers for Disease Control and

Prevention, 10 July 2013. Web. 04 Feb. 2014.

<http://www.cdc.gov/healthyyouth/obesity/facts.htm>.

"What Is Overweight and Obesity?" WHO. N.p., n.d. Web. 06 Feb.

2014.

<http://www.who.int/dietphysicalactivity/childhood_what

/en/index.html>.

Page 4: Abc cook book

! 4!

WHAT IS HEALTHY?

You need food in order to survive, however, the types of

food you eat have a great impact on your body and on your

life. In a way, you are what you eat. To be a healthy and

happy person, you need to eat accordingly. The best way to

accomplish this is by eating a little bit of every food group.

Fruits, grains, vegetables, protein and dairy should all form

a part of your daily meals in order to have a balanced diet.

1. Fruits

2. Grains

3. Vegetables

4. Protein

5. Dairy

Page 5: Abc cook book

! 5!

Avocado Dip

Ingredients

1 Large avocado

1 Tomato

2 Tablespoons of sour cream

Salt and pepper (used at your discretion)

1 ½ Tablespoons of chives

1 Tablespoon of lemon juice

Steps…

Cut the avocado in half in order to remove the seed and

scope out the avocado flesh. Pour the lemon juice and the

sour cream on the avocado and mash together.

Chop the tomato and the chives into small pieces.

Combine with the avocado, lemon and sour cream mixture.

Season with salt and pepper.

Difficulty level

Easy, However it is recommended for kids to have help with

the cutting.

Page 6: Abc cook book

! 6!

Baked Carrot Chips

Ingredients

10 large carrots

2 tablespoons of olive oil

Salt and Pepper (at your discretion)

Steps…

Pre-heat oven to 200 Celsius. Peal and cut the carrots into

strips. Put the carrots in a bowl and mix them with the olive

oil. Put the carrots on a baking sheet and bake them for

approximately 25 minutes. Season with salt and pepper.

Difficulty level

Kids are recommended to get help from adults when using

the oven and slicing the carrots.

Page 7: Abc cook book

! 7!

Cheese and pesto Straws

Ingredients

1 ½ cups of all purpose flour

½ butter, chilled and cut into cubes

½ Cheddar cheese, grated

½ Parmesan cheese, grated

1 medium egg and 1 yolk

2 tablespoons of pesto sauce

Steps…

Preheat the oven to 180 degrees Celsius.

Sift the flour into a bowl, add a pinch of salt and the butter,

rubbing it in.

Add the cheeses.

Beat the eggs.

Then add to the flour mix along with the pesto sauce and

mix into a dough.

Roll the dough into a ball.

Using a rolling pin roll out the dough into a rectangle of

about 11in x 9in.

Cut the rectangle in half and then divide into 15 straws.

Page 8: Abc cook book

! 8!

Put the straws on a baking sheet lined with parchment,

leaving a gap between each.

Sprinkle cheese and chill for 15 minutes.

Bake for 12 to 15 minutes and then cool for 5 minutes.

Difficulty level

Hard. Adult supervision is recommended when handling

knives and the oven.

Page 9: Abc cook book

! 9!

Delicious tortilla chips

6-8 servings

Ingredients

4 flour tortillas

Salt and pepper

2 tablespoons of melted and unsalted butter

Steps...

Preheat the oven to 350•F. Cut the tortillas into quarters and

then cut them in half in order to have 32 triangles. Lay the

tortillas in a baking trey and brush each piece with the

melted butter. Sprinkle on salt and pepper at your discretion.

Place the tortillas in the oven and wait 10-12 minutes for

them to bake. Wait until they cool down and enjoy!

Difficulty level

These tortilla chips are fun and easy to make. They are

perfect for all kinds of dips. Kids may need help from

adults with the oven.

Page 10: Abc cook book

! 10!

Eggplant Burger

Ingredients

2 medium pealed eggplants

½ red onion minced

1 ¼ plain panko crumbs

2 beaten eggs

1 ½ Greek seasoning

4 ounces of feta cheese

Steps…

Take one medium eggplant, cut it into cubes and steam it

until soft. Let it cool. Then, squeeze the eggplants completely

out of water and place them in a large bowl. Mash the

steamed eggplants until they reach a chunky smooth texture.

Using a cheese grater shred the remaining uncooked eggplant

and mix it with the steamed eggplant. Add the rest of the

ingredients to the bowl and mix thoroughly. Preheat a skillet

and spray it with non-stick spray or PAM. Scoop out the

mixture, place it in the skillet and shape it using your

spatula. Cook one side over medium heat for 5-7 minutes or

Page 11: Abc cook book

! 11!

until browned. Turn the burger over and cook the other side

for 5-7 minutes.

- Serve on Toasted English muffins.

Difficulty level

Hard. This recipe requires adult help and supervision.

Page 12: Abc cook book

! 12!

Fruit Kebabs

Ingredients

Grapes

1 Mango

1 Melon

1 Pineapple

A box of strawberries

Skewers (Amount is at your discretion)

Steps…

Chop up the melon, pineapple and mango. Thread the fruits

into the skewers.

Difficulty level

Kids can do this by themselves although its recommended to

have the adult supervision while cutting some of the fruits.

Page 13: Abc cook book

! 13!

Griddled Peaches and Apricots with Honey

Ingredients

3 peaches

4 apricots

2 tablespoons of brown sugar

½ teaspoon of ground cinnamon

1 cup Greek yogurt

2 tablespoons of honey

Steps…

Cut the fruits in halves and remove the pits.

Then in a large box mix the sugar, the cinnamon, the

peaches, and the apricots.

Preheat the griddle pan. Add the fruit and cook each side

for 2-3 minutes or until caramelized.

Mix the yogurt and the honey in a separate bowl.

Serve with the warm fruit.

Difficulty level

Medium because of the caramelizing of the fruit. Adult

supervision is highly recommended.

Page 14: Abc cook book

! 14!

Hummus

Ingredients

400 g of can chickpeas, drained and rinsed

2 peeled garlic cloves

2 tablespoons of tahini

½ a squeezed lemon

3 tablespoons of olive oil

Steps…

Place all the ingredients in the food processor and blend

until you get a smooth and creamy paste.

Difficulty level

Easy. Although adult supervision is recommended when using

the food processor.

Page 15: Abc cook book

! 15!

Ice Cream made with yummy beets

Yields about 1 quart

Ingredients

2 medium red beets

2 tablespoons of brown sugar

2 cups whole milk

1 tbsp and 1 tsp cornstarch

2 ounces (1/4 cup) of mascarpone cheese

½ teaspoon of fine sea salt

1 ¼ cups heavy cream

2/3 cups of brown sugar

2 tablespoons of light corn syrup

1 orange (only the zest)

2 tablespoons poppy seeds

Steps…

Preheat oven to 450 degrees Fahrenheit.

Wrap the beets in aluminum foil and bake for an hour.

Peel them while they are still warm and cut into chunks.

Puree the chunks in a food processor and force through a

sieve.

Page 16: Abc cook book

! 16!

Mix ½ beet puree with 2 tablespoons of brown sugar.

For ice cream base:

Mix 2 tablespoons of whole milk with cornstarch in a bowl.

Combine with the mascarpone, beet puree and salt.

Fill a large bowl with ice and water.

Then combine the milk, cream, zest, and corn syrup in a 4

quart saucepan and boil over medium/high heat for 4

minutes.

Remove from heat and slowly mix in the cornstarch.

Boil the mixture again in medium/high heat for one minute.

Cooling:

Slowing combine milk with mascarpone mixture and whisk

until smooth.

Pour into a large zip lock freezer bag and submerge in ice

bath.

Leave it there for about 30 minutes, adding more ice as

necessary.

Page 17: Abc cook book

! 17!

Freezing:

Remove orange zest and pour mixture into frozen canister.

Spin until thick and creamy and add poppy seeds.

Pack icecream into storage container and freeze for at least

4 hours.

Difficulty level

Very hard. Adult supervision is recommended when using the

oven and the stove for heating and boiling.

Page 18: Abc cook book

! 18!

Jicama slices with powdered chili

Ingredients

1 jicama

1 lemon

Powdered chili (Tajin or any other)

Steps…

Slice the jicama into thin strips and place them in a bowl or

plate. Add lemon and sprinkle the powdered chili on at your

discretion.

Difficulty Level....

This recipe is really simple! It takes a few minutes to make

and is perfect as a yummy snack on a warm day. Children

are advised to have help when cutting the jicama.

Page 19: Abc cook book

! 19!

Kale Chips

Ingredients

1 large bunch of Kale

1 tablespoon of olive oil

Sea salt used at your discretion

Steps…

Preheat the oven to 300 degrees F.

Wash kale and remove the stem.

Tear into large pieces.

Let the kale dry thoroughly.

Place the kale in a zip lock bag and add the olive oil, coat

every leaf.

Put the kale on a baking sheet lined with parchment and

sprinkle with salt.

Bake for 20 minutes or until kale is slightly brown.

Difficulty level

Easy. Adult supervision is recommended when using the oven.

Page 20: Abc cook book

! 20!

Lemonade

Ingredients

4 lemons

½ brown sugar

2 ½ cups boiling water

¾ cup chilled water

Lemon and ice at your discretion

Steps…

Peel the lemons using the potato peeler.

Squeeze the juice into a heatproof measuring cup.

Then add the sugar, lemon zest and boiling water.

Stir until sugar is dissolved.

Let it cool.

Strain the lemonade into a serving pitcher and add the

chilled water.

Serve with lemon slices and ice.

Difficulty Level

Easy. Adult supervision recommended because of the hot

water.

Page 21: Abc cook book

! 21!

Mini banana muffins

Ingredients

2 bars of butter

1 ½ cups brown sugar

4 eggs

3 smashed bananas

2 ½ cups whole wheat flour

¼ teaspoon salt

1 ½ teaspoons of baking powder

Steps…

Preheat oven to 300 degrees Fahrenheit.

Mix butter and sugar on high speed until creamy.

Add the eggs to the mixture one by one and continue

beating.

Add the bananas to the mixture and keep on beating.

Then add the sugar, salt, flour, and baking powder gradually

while beating on a low setting.

Pour mixture into a greased pan and bake for approximately

45 minutes.

Page 22: Abc cook book

! 22!

Difficulty level

Medium. Adult supervision is recommended when using the

beater and the oven.

Page 23: Abc cook book

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Noodle Soup

Ingredients

2 tablespoons of vegetable oil

2 green onions trimmed and sliced diagonally

½ lime worth of juice

2 ½ cups fish stock

2 ½ oz. of fine egg noodles

1 tablespoon soy sauce

½ cup baby corn, halved

½ cup sugar snap peas

1 drop of sesame oil

2 tablespoons of fresh cilantro, chopped (optional)

1 thin slice f fresh ginger, peeled (optional)

Steps…

Heat the vegetable oil in a medium saucepan and gently fry

the onions over medium heat for 1-2 minutes until they’re

soft. Then, stir the ginger, stock, lime juice, and soy sauce

into the onions and bring it to the boil. Lower the heat and

simmer the ingredients for 2-3 minutes. Remove the ginger

using a spoon or fork and add the noodles and corn. Bring

Page 24: Abc cook book

! 24!

the mixture to a boil and after 1 ½ minutes add the sugar

snap peas and cook for another 1 ½ minutes. Lower the heat

and bring back the soup to a simmer, then stir in the cilantro

and sesame oil.

Difficulty Level

This recipe is definitely challenging and children will need

adult help with it. It takes time and effort but it´s worth it.

It´s the perfect recipe for a rainy day or a lazy afternoon.

Page 25: Abc cook book

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Orange and Carrot Juice

Ingredients

5 carrots, tops removed

3 oranges, halved

Steps…

Put the carrots through and electric juicer and then pour the

juice into a cup. Squeeze the oranges and pour the juice in

with the carrot juice. Stir and drink immediately.

Difficulty Level

This delicious juice is full of vitamins and extremely easy to

do. Kids may need help squeezing the oranges and managing

the electric juicer.

Page 26: Abc cook book

! 26!

Pomelo Tango Juice

Ingredients

1 pomelo, halved

1 tangerine, halved

½ lime

Steps…

Squeeze the fruits in order to obtain the juice. Once you have

squeezed all three fruits, stir their juices together and serve

immediately.

Difficulty

This recipe is quite simple. Kids can do them by themselves

but may need some help squeezing the juice out of the fruits.

Page 27: Abc cook book

! 27!

Quinoa Pancakes with Bananas and Chocolate Chips

Ingredients

1 cup cooked quinoa

¾ whole wheat flour

½ teaspoon of cinnamon

¼ teaspoon of nutmeg

1 ½ teaspoon baking powder

¼ teaspoon salt

3 large egg whites

1 vanilla yogurt (individual size)

2 tablespoons of milk

2 tablespoons of maple syrup

1 teaspoon of vanilla extract

2 mashed bananas

¼ cup dark chocolate chips (optional)

Steps…

In a bowl mix together the flour, quinoa, cinnamon, nutmeg,

baking powder, and salt.

In a separate bowl then mix the egg whites, yogurt, milk,

maple syrup, and vanilla.

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Add to the flour mixture and combine.

Then add the mashed bananas and chocolate chips.

Preheat the pan, add ¼ cup of batter and cook each side

until it is brown.

Difficulty level

Medium. Adult supervision required when handling heat.

Page 29: Abc cook book

! 29!

Roasted Almond Butter

Ingredients

3 cups of raw, organic almonds

1 pinch of salt

Steps…

Preheat the oven to 350 degrees. Arrange the almonds in a

baking sheet in single layers and roast them for 10 minutes.

Afterwards, remove the almonds from the oven and let them

cool down. Once the almonds are cooled down completely,

add them to a food processor and leave them whirling until

the almonds start to get clumped up. If so, take a fork to

break them apart and keep on blending. When the almonds

turn creamy and smooth stop blending them. Add the pinch

of salt before turning off your food processor so that it

mixes with the almonds. When you´re done, pour the butter

into a container and store it in the fridge.

Page 30: Abc cook book

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Difficulty Level

This recipe is very easy! Kids may need help preheating the

oven and using the food blender. Roasted almond butter

makes a great replacement for peanut butter and is

delicious!

Page 31: Abc cook book

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Strawberry Banana Smoothie

Ingredients

1 Banana

7 Strawberries

Milk

1 teaspoon of a natural or artificial sweetener

Steps…

Put the banana and the strawberries in the blender. Pour

milk into the blender ¼ to ½ of the way. Pour your teaspoon

of preferred sweetener and blend it all together. If it’s a hot

summer day, you can add a little ice while blending the

ingredients to make your smoothie cooler.

Difficulty level

Although easy, it´s advised for kids to be accompanied by an

adult when using the blender.

Page 32: Abc cook book

! 32!

Tuna Salad

Ingredients

Tuna Salad

One serving

Ingredients

1 tuna can

Lettuce

1 Chile chipotle (optional)

1 tablespoon Mayonnaise

Cucumber

Half a lemon

Steps…

Slice the lettuce and cucumber into little pieces. Make them

as small as possible. Grab a handful of each and place it in

a bowl. Take the seeds of the chili chipotle and then cut it

into small strips. These chilies are little spicy so the amount

you put is at your discretion. Place it in the bowl with the

cucumber and lettuce. Open the tuna can and make sure to

take away all of the water in it. Once the tuna is ready,

place it in the bowl with the other ingredients. Add the

Page 33: Abc cook book

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tablespoon of mayonnaise and half a lemon and mix it

thoroughly.

Difficulty level

This recipe can be a little challenging because of the slicing

of ingredients. It is advised to have adult supervision and

help.

Page 34: Abc cook book

! 34!

Ultimate Pineapple Smoothie

Ingredients

¼ pineapple peeled and cut into chunks

½ banana

125 mL / ½ cup of frozen yogurt (low-fat or natural)

115g / ¾ cup frozen peeled pineapple

Steps…

Put the pineapple through an electric juicer and pour the

juice into a blender or food processor. Add the rest of the

ingredients and blend it all together until it´s smooth and

creamy. Serve immediately and enjoy!

Difficulty Level

This smoothie recipe is simple and perfect for a summer day!

Kids can do it by themselves although may need a little help

with the machinery used.

Page 35: Abc cook book

! 35!

Vitamin juice boost

Ingredients

5 apples, cuarted with the stem removed

1/2 guava, peeled

1 kiwi, peeled and halved

10 tiny lychees, frozen overnight

1 tablespoon vitamin C powder

Steps...

Using an electric juicer put the apples and guava in and then

pour the juice into a blender. Add all of the remaining

ingredients and blend them until they are smooth. Serve

immediately and enjoy!

Difficulty Level...

This juice is really simple and yummy! It takes a few

minutes to make and serves as a delicious boost. Kids can

do it by themselves although may need help managing the

machinery.

Page 36: Abc cook book

! 36!

Watermelon Ice Pops

Ingredients

4 ½ cups of watermelon chunks

½ Cup brown sugar

A pinch of salt

Steps…

Remove the seeds from the watermelon chunks.

Put the watermelon, salt, and sugar in the blender and blend

until it becomes a liquid on high speed.

Pour the liquid into a measuring cup and pour the mixture

evenly into ice pop molds.

Freeze the ice pops overnight or for at least 8 hrs.

Run the mold under warm water for 30 sec. to release the

pops.

Difficulty level

Easy. Adult supervision recommended when using the

blender.

Page 37: Abc cook book

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X-Cellent Celery Sticks

Ingredients

A handful of celery sticks

Steps…

Wash and disinfect the celery. Cut celery sticks diagonally.

In the center, place cream cheese or roasted almond butter.

You can also add peanut butter.

Difficulty Level

This is one of the easiest recipes. Kids can do this in a

matter of minutes and need hardly any help. They make a

great school snack.

Page 38: Abc cook book

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Yakimeshi Fried Rice

Ingredients

3 cups Japanese rice

3 cups water

3 small zucchinis

3 carrots

1½ cups of chopped onions

1½ cup of peas

1cup soy sauce (use more if you wish)

1 tablespoon of brown sugar

Steps…

Wash rice 3 times and cook it in the steamer.

Finely dice the carrots and zucchini and fry together with

onions and the peas.

Let the rice cool a little after cooking in the steamer.

Then add the rice to the pan holding the vegetables and add

the soy sauce mixed with the sugar.

Difficulty level

Page 39: Abc cook book

! 39!

Hard. Adult supervision is recommended when frying,

chopping and steaming.

Page 40: Abc cook book

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Zucchini bread

Ingredients

2 beaten eggs

1 1/3 cups brown sugar

2 teaspoons vanilla

3 cups fresh grated zucchini

2/3 cup unsalted melted butter

2 teaspoons baking soda

A pinch of salt

3 cups flour

1/2 teaspoons cinnamon

1 cup chopped pecans

Steps...

Preheat oven to 350 degrees (F).

Grease two loaf pans.

Mix sugar, eggs, and vanilla in a bowl.

Then add the grated zucchini and butter to the mixture.

Add the salt and baking soda to the bowl.

Gradually incorporate the flour, one-third at a time.

Add then the cinnamon and nutmeg and chopped pecans.

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! 41!

Pour mixture into pans and bake for 55 minutes.

Difficulty level

Medium. Adult supervision is recommended when handling

the oven.