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Edible Rhody Kids Fall 2012


School Lunch
101

Lunch is a welcome break during the school day, time to hang out with friends and an opportunity to refuel the body and brain.

tip1

 Get to know your food. Learn to read the packaging. What you can’t pronounce, you probably don’t want to eat!

tip2

  Eat local—pack lunches using fresh foods from farmers’ markets or farm stands.

tip3

  Try to eat whole grains—they’re a better source of fiber and richer in vitamins and nutrients.

tip4

Avoid foods with food coloring, artificial flavors and high-fructose corn syrup.

Go green! There are lots of cool reusable lunch packing options, even Velcro sandwich bags, mats and bento boxes. Give yourself a point for every piece of trash your lunch produces—be the low scorer! Instead of single use future trash, go for:
• Reusable lunch box
• Plastic or metal reusable food containers (including small ones for dips/sauces)
• Reusable water bottle
• Reusable utensils
• Cold packs
• Thermos insulated container for warm foods

fun

~ Cut sandwiches in fun shapes using a cookie cutter.
~ Pack trivia cards about movies, sports, books, math, science.
~ Name your creative lunch creations. Here are some of our favorites:

robot Use pretzel sticks to attach olives and/or blueberries to cubes of cheese in the shape of a robot.

smorg String cheese, whole-wheat crackers, broccoli and cauliflower florets, light dressing, raspberries, slice of banana or zucchini bread.

pizza 1 slice leftover cold veggie pizza cut into squares, sliced cucumber moons with hummus, grapes, popcorn.

south Bean and corn salad, melon wedges, wholegrain tortilla chips, fresh salsa, cubes of cheddar cheese.

monkey Peanut butter, bananas and honey on wholewheat bread, salad, apple slices.

pigs Local farmer hot dogs wrapped in a wholewheat tortilla, plus cantaloupe and cashews.

 

Choose My Plate

ChooseMyPlate.gov” Choose My Plate illustrates the five food groups that are the building blocks for a healthy diet, offers lots of tips and fun games too.

 

The Lunch Box

lunchboxPacked with Fun, Healthy Meals That Keep Them Smiling
by Kate McMillian and Sarah Putman Clegg (Weldon Owen, 2012).

Lots of fun, easy and nutritious ideas to keep lunches tempting and tasty.

 

 

 

 

Good Enough to Eat

goodenoughtoeatGood Enough to Eat: A Kid’s Guide to Food
by Lizzy Rockwell (Collins, 2009).

An illustrated guide designed just for kids.

 

 

 

 

 

 

 

 

TAKE AIM

Aim to eat from 3 or 4 of the main food groups:

  • Grains: whole-grain crackers, popcorn, baked tortilla chips, whole-grain graham crackers, fig bars, rice cakes, whole-wheat pita bread, dry cereal, whole-wheat, tortilla wraps, pasta, corn muffins, whole grain bread.
  • Vegetables: carrot sticks, celery, cucumber slices, cherry tomatoes, peppers, edamame, broccoli, cauliflower, radishes.
  • Fruits: In-season local apples, strawberries, melon, blueberries, peaches—out of season try citrus fruits, bananas, kiwi, avocado, dried fruit.
  • Dairy: cheese sticks or cubes, yogurt, low-fat milk, cottage cheese.
  • Meat and Beans: hummus, peanut butter, almonds, cubed chicken, soy nuts, hard-boiled eggs, edamame.

Herb-Yogurt Dip for Crunchy Carrots

Leah Cherry, founder, Skill It, SkillItRI.com

carrots

This yogurt dip can be made with any variety of soft, green herbs you can find in season at your farmers’ market. Use whole-milk yogurt for the creamiest consistency.

1 bunch fresh herbs (dill, parsley, cilantro, basil, garlic chives or tarragon)
1 small lemon
1 cup plain yogurt (we suggest Narragansett Creamery)
Pinch kosher or sea salt
Freshly ground black pepper to taste
2 cups your favorite crunchy raw vegetables, washed and cut to your favorite size and shape

 

Wash herbs, dry with a clean cloth and chop finely with a knife or scissors. Add to small mixing bowl. Wash lemon well and grate the yellow peel into bowl using a fine grater (trying not to grate the white pith). Cut lemon in half; squeeze over a mesh strainer set over the bowl.

Add yogurt, salt and pepper to bowl. With a fork or spoon, stir well until everything is well combined. (If you have a particularly juicy lemon, you may want to add a bit more yogurt to create a thicker consistency.)

Dip in your favorite vegetables such as carrots, peppers, broccoli, cauliflower, radishes or any other vegetable that is colorful, crunchy and tasty!

Sweet Apple Slaw

Leah Cherry, founder, Skill It, SkillItRI.com

apple

This slaw tastes delicious plain or with any chopped nuts or seeds you enjoy. Walnuts, pistachios, pecans and sunflower seeds all work equally well. Maple syrup can be substituted for honey if desired.

4 apples, your favorite variety
1 lemon
2 tablespoons honey
½ teaspoon cinnamon
Pinch kosher or sea salt
½ cup roasted, unsalted sunflower seeds

Wash apples well and grate them coarsely. You can use a food processor with a grater attachment, if desired. (Have an adult help with sharp graters and blades!)

Wash lemon well and grate the yellow peel into bowl using a fine grater (trying not to grate the white pith). Cut lemon in half; squeeze over a mesh strainer set over bowl.

Measure and add honey, cinnamon and pinch of salt to lemon juice and zest. Mix well to combine into a light dressing.

Add grated apples and sunflower seeds to dressing. Using a large spoon, toss the apples and seeds so they become evenly coated with the dressing. Makes approximately 3 cups.

Farmer’s Egg Salad Sandwich

Leah Cherry, founder, Skill It, SkillItRI.com

Eggs from happy hens raised by your local farmer are the best choice for this recipe. Laying hens raised on pasture produce delicious-tasting eggs with bright orange yolks.

egg

8 large eggs
1 rib celery
2 tablespoon relish or chopped pickle
½ cup mayonnaise
1 tablespoon Dijon mustard
Kosher or sea salt and freshly ground black pepper to taste
Whole-wheat bread
Lettuce or mixed salad greens

Place eggs in a pot and cover with cold water. Place pot over high heat and bring to a boil. Lower heat. Simmer for 6 minutes. Carefully remove eggs with slotted spoon and place in a bowl of cold water. Let sit until they are cool enough to handle.

While eggs are cooling, wash and dice celery into very small pieces. Place in a large mixing bowl. If using a fresh pickle instead of relish, finely chop the pickle and add to bowl with mayonnaise and mustard. Mix to combine.

Peel the eggs and chop finely. Add to bowl. Mix well to combine. Taste for seasoning. Add salt and pepper as desired.

To assemble sandwich, place a leaf of lettuce onto a slice of whole-wheat bread. Spread with about ¼–½ cup of egg salad. Top with another lettuce leaf and then finish with a second piece of bread. (Separating the egg salad from the bread with the lettuce leaves will keep your sandwich from becoming soggy!) Makes enough for approximately 6 sandwiches. Recipe can be easily halved or doubled.

KidoInfoEdible Rhody Kids is created in partnership with Kidoinfo.com, the parents’ guide for Rhode Island and beyond.

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