abc cook book
DESCRIPTION
This is the personal project Cookbook presented on February 7, 2014.TRANSCRIPT
! 1!
ABC
A Cook Book for
Kids
! 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.
! 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>.
! 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
! 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.
! 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.
! 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.
! 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.
! 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.
! 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
! 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.
! 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.
! 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.
! 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.
! 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.
! 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.
! 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.
! 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.
! 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.
! 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.
! 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.
! 22!
Difficulty level
Medium. Adult supervision is recommended when using the
beater and the oven.
! 23!
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
! 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.
! 25!
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.
! 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.
! 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.
! 28!
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.
! 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.
! 30!
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!
! 31!
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.
! 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
! 33!
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.
! 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.
! 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.
! 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.
! 37!
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.
! 38!
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
! 39!
Hard. Adult supervision is recommended when frying,
chopping and steaming.
! 40!
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.
! 41!
Pour mixture into pans and bake for 55 minutes.
Difficulty level
Medium. Adult supervision is recommended when handling
the oven.