Kids Can Cook!

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Kids Can Cook is a feature in Sweet Nutrition dedicated to 3rd, 4th and 5th graders at Haven Academy Elementary School. These students named their favorite healthy foods and created it into a recipe with me as their dietitian. The recipe was build around a fruit or vegetable, named, and tested by K and 1st graders at cooking club. Below are their recipes

Honey Cool Cinnamon Bar
Serves 16
"I created this granola bar because I wanted make my own from scratch. I like cashews and yellow raisins so I put them in my bar. I would enjoy this as a dessert with my Aunt." Sheila Carvajal, 3rd grader
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Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
213 calories
30 g
12 g
9 g
5 g
3 g
55 g
34 g
17 g
0 g
5 g
Nutrition Facts
Serving Size
55g
Servings
16
Amount Per Serving
Calories 213
Calories from Fat 74
% Daily Value *
Total Fat 9g
13%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 12mg
4%
Sodium 34mg
1%
Total Carbohydrates 30g
10%
Dietary Fiber 2g
8%
Sugars 17g
Protein 5g
Vitamin A
2%
Vitamin C
1%
Calcium
9%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups uncooked quick oats
  2. 2 tsp vanilla
  3. 1 tsp ground cinnamon
  4. 1/2 cup yellow raisins
  5. 1 cup cashews, chopped
  6. 2 tbsp melted butter
  7. 1 14oz can sweeten condensed milk
Instructions
  1. Combine all ingredients in a large mixing bowl. Mix well with greased hands and press into a well greased casserole dish
  2. Bake at 450 degrees F for 8-10 minutes or until light golden
  3. Cool thoroughly and cut into bars. Store in airtight container to keep them chewy.
beta
calories
213
fat
9g
protein
5g
carbs
30g
more
Sweet Nutrition NYC http://www.sweetnutritionnyc.com/
Strawberry Summer Surprise
Serves 8
"I created this ice pop because I like strawberries. You don't need to use sugar to make these ice pops if you use juice. It's healthier to use real fruit to make your own ice pop. I will enjoy this snack in the summer with my family!" Yanelly Quinones, 4th grader
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Prep Time
5 min
Prep Time
5 min
61 calories
15 g
0 g
0 g
1 g
0 g
171 g
2 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
171g
Servings
8
Amount Per Serving
Calories 61
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 15g
5%
Dietary Fiber 3g
10%
Sugars 10g
Protein 1g
Vitamin A
0%
Vitamin C
129%
Calcium
3%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup water
  2. 6 cups strawberries, sliced
  3. 1 1/4 cup 100% pineapple juice
Instructions
  1. Blend together all ingredients
  2. DIvide mixture into 8 ice pop molds. Top with lid.
  3. Freeze for 6 hours until thoroughly frozen
Adapted from Cooking light
beta
calories
61
fat
0g
protein
1g
carbs
15g
more
Adapted from Cooking light
Sweet Nutrition NYC http://www.sweetnutritionnyc.com/
 

Awesome Avocado Apple Mix
Serves 4
"I created this salad because I grow avocados and like the color green! This mix is a salad of vegetables and bulgur, a whole grain. I like the taste of apples and thought these flavors would go together" Odalyis, 4th grader
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455 calories
51 g
25 g
24 g
16 g
4 g
446 g
49 g
11 g
0 g
19 g
Nutrition Facts
Serving Size
446g
Servings
4
Amount Per Serving
Calories 455
Calories from Fat 209
% Daily Value *
Total Fat 24g
38%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 16g
Cholesterol 25mg
8%
Sodium 49mg
2%
Total Carbohydrates 51g
17%
Dietary Fiber 15g
61%
Sugars 11g
Protein 16g
Vitamin A
13%
Vitamin C
42%
Calcium
5%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup bulgur
  2. 1 cup boiling water
  3. 2, 6oz boneless chicken breast without skin
  4. 1/2 cup apple juice
  5. 1 apple, chopped
  6. 1 large cucumber, chopped
  7. 2 tbsp olive oil
  8. 1 cup cherry tomatoes, halved
  9. 2 avocados cut into 1 inch chunks
  10. 5 tbsp lemon juice
Instructions
  1. Cover uncooked bulgur in boiling water in a heat proof bowl. Cover and let it sit for 30 minutes (until water is absorbed)
  2. Roast chicken in the oven at 500 degrees F for 15 minutes until golden. Let it cool and slice it 1/4 inch thick
  3. In a small bowl whisk apple and lemon juice with oil
  4. Combine in a large bowl the bulgur, chicken, avocado, tomatoes, apples, cucumbers and the vinaigrette. Season with salt and pepper.
beta
calories
455
fat
24g
protein
16g
carbs
51g
more
Sweet Nutrition NYC http://www.sweetnutritionnyc.com/
Rainbow Steak
Serves 4
"Steak needs a mix of colors so it can be healthier. I made a “rainbow salsa” by adding fruits and vegetables (apples, oranges, watermelon, lime, tomato and cucumber). My red ingredients are tomatoes, apples and watermelon. I would enjoy this recipe at dinner time with my family." Kyasia McDaniel, 5th grader
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309 calories
18 g
88 g
12 g
33 g
4 g
359 g
954 g
11 g
0 g
7 g
Nutrition Facts
Serving Size
359g
Servings
4
Amount Per Serving
Calories 309
Calories from Fat 109
% Daily Value *
Total Fat 12g
19%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 88mg
29%
Sodium 954mg
40%
Total Carbohydrates 18g
6%
Dietary Fiber 3g
13%
Sugars 11g
Protein 33g
Vitamin A
16%
Vitamin C
59%
Calcium
6%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 tsp salt
  2. 1/2 tsp pepper
  3. 1/8th tsp red pepper
  4. 1lb flank steak, trimmed
  5. 1 cup cherry tomatoes, halved
  6. 1 cup apples, chopped
  7. 1 cup watermelon, chopped
  8. 1 orange,segmented and chopped
  9. 1 lime, juiced
  10. 1 cucumber, chopped
  11. 1 tsp salt
  12. 1 tbsp olive oil
Instructions
  1. Heat grill to medium-high heat
  2. Add salt and pepper to steak and grill for 6 minutes on each side or until done
  3. Combine last 8 ingredients (tomatoes through oil) in a large bowl and toss well
  4. Add the "salsa" on top of the steak
beta
calories
309
fat
12g
protein
33g
carbs
18g
more
Sweet Nutrition NYC http://www.sweetnutritionnyc.com/

 

Chocolate Chocolate Chip Muffins
Serves 12
These lower calorie muffins will hit the spot without puffing you up
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177 calories
27 g
16 g
7 g
3 g
2 g
65 g
165 g
13 g
0 g
6 g
Nutrition Facts
Serving Size
65g
Servings
12
Amount Per Serving
Calories 177
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 16mg
5%
Sodium 165mg
7%
Total Carbohydrates 27g
9%
Dietary Fiber 1g
6%
Sugars 13g
Protein 3g
Vitamin A
0%
Vitamin C
0%
Calcium
4%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup all purpose flour
  2. 1/2 cup whole wheat flour
  3. 1/2 cup packed brown sugar
  4. 1/4 cup unsweetened cocoa
  5. 1 teaspoon baking powder
  6. 1 teaspoon baking soda
  7. 1/4 teaspoon salt
  8. 1 cup warm water
  9. 1/4 cup canola oil
  10. 1 tablespoon red wine vinegar
  11. 1 teaspoon vanilla extract
  12. 1 large egg, lightly beaten
  13. 1/2 cup semisweet chocolate minichips, divided
  14. Cooking spray
Instructions
  1. 1. Preheat oven to 400°.
  2. 2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine 1 cup water and next 4 ingredients (through egg) in a bowl, stirring well with a whisk. Stir in 1/4 cup minichips. Add oil mixture to flour mixture, stirring just until moist.
  3. 3. Place 12 muffin-cup liners in muffin cups, and coat liners with cooking spray. Divide batter evenly among prepared muffin cups. Sprinkle remaining 1/4 cup minichips evenly over batter. Bake at 400° for 15 minutes or until a wooden pick inserted in center comes out clean. Cool for 5 minutes in pan on a wire rack.
Adapted from Cooking Light
beta
calories
177
fat
7g
protein
3g
carbs
27g
more
Adapted from Cooking Light
Sweet Nutrition NYC http://www.sweetnutritionnyc.com/

 

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