Tài liệu COOKING FOR CHILDREN - Author: Dagmar von Cramm pptx

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Theory

4 What Your Child Needs

> 5 IsMyChild’s Weight Correct?

6 What Children Like to Eat

8 Children and Cooking

> 10 What Can My Child Do?

> 12 What Do! Dolf ?

The Recipes

14 For Breakfast and Dinner—Healthy, tasty recipes for starting and finishing the day

26 Combinables—Forlovers relationships: Sauces with lots of of clear vegetables, super-healthy grain side dishes, and potato classics

36 Allin One—From risotto and stir-fry

to beloved noodles prepared ina new way: Your child, too, will find

a favorite recipe here

48 Healthy Desserts—Everything for the sweet tooth: From baked apple pancakes and puddings to batter

‘cakes and muffins

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> 64 10Tips Guaranteed Perfect for Success:

Cooking for Children

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What Your Child Needs

During the early years, Is not so easyto

you can give your child a foundation of heathy KT sot forte sect Me hái

nutrition and good eating «BS theirteeth, however,

habits Atage one, your sett snout

child tolerates prety much cisappear by their

everything adults eat, = second birthday

although with less seasoning,

well-done,cut into small,

pieces and not too dry After their incisors appear they What's the Situation?

start to get molarsand their» Children tend to take in

digestive systems are ready more calories than they need

tocngagelife.In no waydo > They eatto0 much fat,

toddlers—much less children primarily “hidden” animal

of kindergarten age—require fat in hotdogs cheese fast

specially prepared dies, food, sweets, and snack

Children thisage are no foods, thus increasing the

longer as susceptible to risk of arteriosclerosis

germs;normal household» Children eat more

hygiene is sufficient, protein than they need This is usually linked to fat

(e-gecheese, meat, hot dogs) Experts disagree about whether this is harmful

> Children eat too litle grain, potatoes, vegetables and fruit: Forty-two percent eat almost no fruit and

‘one-third will only seldom cat vegetables

Fresh rut, vegetables, > ‘Atthesame time, they

‘and yogurt make ideal eat too much sugarand

> Children drink too litle, and when they do drink, it's 00 often sweetened soft drinks that give them boost of energy but have

no nutritional value

> Foods enriched with vitamins and minerals sive children lots ofthese substances in unmeasured doses, We don't yet know

if this does any good

> Afternoonsand evenings, children eat too many sweets, which don't supply enough valuable nutrients

‘energy from carbohydrates, 30-35 percent from fat, and

15 percent from protein): Minimize: Fatty, salty, and high-sugar foods such as fast food, fried food and confectionery, and baked goods

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In moderation: Animal

foods such as milk ish,

_meat, eggs, and seafood once

a week asa source of iodine

Maximize: Plant foods such

as vegetables, lettuce, fruit,

potatoes, grain products

(preferably whole grain), and

beverages such as water, tea,

and sparkling fruit juices,

Children do best if they get

three main mealsa day and

two snacks, but don’t let this

become an invitation to

constant munching, Even

toddlers can manage a trip

to the playground without

How Much Your Child Should Weigh

46-180 _

news pea

ng nents

‘BM table: This table shows the normal range Children whose BMI {s below the normal range are underweight ond thase above it are

‘overweight your child weighs too much, he or she doesn't need

ta lose weight, but should stay atthe same weight until growth restores the balance,

Is My Child’s Weight Correct?

This is difficult to judge Just before growth spurt children often become a litle pudgy and then wiry afterward

“These growth phases are taken into account in our table, including the differences between boys and girls First you have to calculate your child’s body mass index This is weight in pounds divided by he

by 1681 (height in inches squared: 41 x41) = 0.022

703 = 15.4 This fine for a4 year old git

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What Children Like to Eat

“unhealthy cravings" and smootl,childrenloveit afternoon snack consisting of imbalance are certainly not Themoeimporiantinlu: dairy products, cut-up fruit,

«asyto solve, but if you enceisthe example ofthe or low-fat, low-sugar pastry know your childs natureand parents andaccordingto Bardostallowyourchild preferences, youcan deal studies, especially ofthe unrestricted acces tothe with better: Even babies mother) and, as children refrigerator and pantry Try to like sweet things.asdo older grow, that of their friends maininpcriodsoffasing children, and they don't like Your dshikeshaveabigger For example,before common bitter and strong flavors impact than your i seals, your child should at most nibble on a carrot to Children love simple foods Eating Right keep from spoiling their

“They like to eat what Themore often child triesa appetite Hunger and fullness they know dish, the higher the chances _areimportant body signals

that they’l ike it Keep letting that your child shoud learn your child try dishes that they to recognize They can handle don'tlikeor don'tknow.1f waiting until they're hungry they donltlikeitthey donk — toeaLARieralhungeris hhave to eat it Don't avoid the best spice!

every litle confit, With persistence you may eventually wear them down

The only way your child can develop ataste fora dhs 5S! citdenthecaing bestwith company, they repeated chances way

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Children's foods are

specially made for

children They usualy ‘comprise confectionery,

dairy products, drinks,

‘and cereals Studies

‘show thatthe vitamin

‘and mineral content Isinregular and there

are often overdoses

‘These foods are also ‘expensive In other

words, you don't reed them

The Environment

Teaches, Too

During the early years, you

as parents are still lords ofthe

kitchen and dining room But

the first uprisings can already

startin the supermarket

Advertising aimed at children

falls on fertile soil and your

children want to eat what

they sce on TV or hear about

‘on the radio, What should

you do? Don't allow yourself

tobe blackmailed, but don't

‘completely banish them from

this lah

either Once ina while, try

something witha critical

Theory WHAT CHILDREN LIKE TO EAT

eye—best done in

‘moderation and at the proper time

In Kindergarten Asactive parents, you can help shape the rules at kindergarten Make the teachers your allies lend a hand, and establish solidarity with the other parents

Sensible, proven rules for kindergarten life:

> Anorganized second breakfasts better than having children simply eat when they're hungry Hungry kids

‘who had to get up extra carly can have their first breakfast

ata table > For meals the children should sitata tableand no

‘one should sit alone

> Limit drinks to water and, hhome-brewed fruit ta Ifa reftigerator is available, you

«ean aso give them milk or chocolate milk for breakfast,

> Kindergarten should be declared a sugar-free zone,

> Avoid prepackaged snacks

>? Give yourchitda Sondwich fake kindergarten ond fut o

‘Cooking, baking, planting, and harvesting are ideal suijects for the kindergarten years Youllbe astonished ‘what your children will eat inthe company oftheir contemporaries f your child attends daycare food plays an even greater role in their care, because they're also being served lunch, Again, parents should be significantly involved Exercise your right, for example in the Parent

“Teacher's Association (PTA), and take your influence seriously so your child can receive a healthy nutritious, and child-appropriate lunch

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Children and Cooking

With the frst birthday, your

child isa full though small,

participant at the family

table They no longer need

special treatment What they

ddo need is healthy family ca The wonderful thing about

thisis that you can kill many

birds with one stone Regular,

shared meals and sensible

eating rules also promote

the parents’ nutrition, help

establish commonalities, and

develop a family conversation

‘Naturally, your child cannot

yet speak, but they already

‘understand much more than

you give them credit for and

grow into the family

and rules from the very star For this reason, you should

consciously plan at least one

Everyday Rules Provide structures: Important basic rules include no snacks foran hour before meals except for raw fruit or vegetables,and start and end meals tthe same time For the duration ofthe meal, ppt aside the newspaper and turn off the TY, radio,and cell phone Even toddlers can demonstrate or learn 00d behavior within their capacities, they throw their spoon or stick their hands in the salad, intervene,

Kitchen as Playground

‘There's nothing lke working around the house and garden togive small children an introduction to life This

is where the old rules of

‘demonstration and imitation apply You can help your child learn to handle spoons, knives, bowls and pots Housework isa good time for

‘questions and answers, songs and rhymes, and sometimes even for cuddling, Certainly,

oi often pressed for time and become inpatient It's better to give yourself more time so youll have extra to spare fora leisure activity Making cookies or stirring salad dressing is as stimulating for your child asa playgroup, Creatve,active exposure to food, eating and drinking promotes cognitive and motor skills develops your child's sense of taste, and teaches them the value of food and drink The time you expend on common meals will benefit the whole family

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Celebrating

with Children

Celebrations always involve

cating and drinking, starting

with Christmas cookies and

‘ending with Easter eggs By

«clebrating holidays, you

create tradi

stay with your children

throughout their livesand

give them a sense of security

But keep in mind that

whatever you introduce

will be hard to change later

‘on, because children are

very conservative,

ons that will

The First Party

childs birthday isthe most

important day in their year

and it must, of eourse, be

celebrated, Your child won't

get much out ofthe frst

birthday s0 enjoy it for your

coven sake, The second and

third birthdays are still

happily celebrated within the

family Itisn't until children

enter kindergarten that

friends come into the picture,

Ruleof thumbs Invite the

same numberof guests as

your child's age Stick toa

familiar group and play tried

Theory CHILDREN AND COOKING

and-true games Asa rue, the best foods are dry cakes, rmuflins and simple sand:

‘wiches I you serve cut-up fruit instead of sweetsand chilled cucumber sl instead of chips, you're sure

to have happy parents and hopefully happy ite guest Have lot of beverages on hand—running around

‘makes kids thirsty

Keep the following basic rules in mind when planning, aparty:

> Food doesnt always have tobe sweet, Pretzels and pizza

are also favorites,

> Arrange the food on a buffet, Children should be able to cat everything with, their hands,

> Bottled water, fruit ta,and sparkling juees help avoid stomach aches, diarthea, and unnecessary frenzy

> First et the children play, then eat,and then play again,

> Let your children partic:

pate in the planning They know best what will work and be fun for ther friends

You don't have to provide children’s entertainment Tike in fastfood restaurants,

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10

What Can My Child Do?

Drinking

‘As of 1 year, your child can

dink roma safety cup with help,

‘As of 144 years, your child can

nk roma safety cup alone

wdfink roma cup

As of 3 years, your child can

drink witha straw,

drink from a glass

pour ther own ink

Asof 6 years, your child can

rink froma glass,

Eating

‘As of 1 year, your child can

hold a spoon but not manipulate it alone

‘As of 1'/ years, your child can ="lay eating with a spoon,

eat with a spoon, but nt without piling

‘As of 3 years, your chil eat safely with a spoon or fork and a food pusher

can

‘cut soft foods and spread butter on bread

cutharder foods (e., bread, mea

safely handle a knife and fork

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Playing

As of 1 year, your child can

play with pots, ids, spoons, et

‘As of 11/4 years, your child can

put things in cabinets, and take them out

AAs of 2 years, your child can

“play cooking.”

«suggest food, smell taste, and try to cook

with you

00k for dolls ona dol’ stove

play cooking and baking with friends and

Setthe table

00k “eal food” and pay restaurant

Theory WHAT CAN MY CHILD 007

Asof 1 year, your child can

not realy help

‘As of 11/4 yeats, your child can

_-gt small things foryou and ty to help

‘As of 2 years, your child can., -sort food, sir yogurts and pick rit, Vegetables, and herbs inthe garden

tins fut, vegetables and lettuce, and Stirbatter

[As of 4 years, your child can

-arrange lunchmeat and cheese ona plate, Stand at the stove and help cook, peel and cut upingredients, and sti sauces

Set and clear the table, help bake a cake,

‘and beat eggs

-fry eggs ina pan shop for smallitems,

‘weigh and measure ingredients, and cook small dishes by themselves

1

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because vegetables ae incred-

ie sources of nutrients that

ae essential for healthy

growth Often children would

rather eat vegetables uch as

carrots, kohrabi, cucumbers,

bell peppers and tomatoes

raw assnacks.Serve them

witha dip They're also more acceptable to children puréed

in sauces or soups Make ‘vegetable juice in a juicer and

mìx with fruit juice Don't

give up—vegetables strengthen

the immune system and

prevent obesity! Here again,

the example of the parents isextremely important

Don't et your child reach for the bottle any time they want asa replacement fora pacifier, Some time during ther second year the cup will tart to replace the bottle moreand,

‘more, although it may be difficult at the beginning

Start by keeping your child’

bottle out of sight during the

dy and consistently offer them drinks in cups In the

‘evening and possibly in the morning, you can still allow them thei bottle, but you

‘must retire it completely at the end of ther second year, and take away the pacifier

at three You might take advantage ofa vacation to initiate abottle-free time

ret your child say a formal goodbye to the bottle and inaugurate “favorite cup”

Some children give up the bottle on their own, while others need a push Do this very consciously The longer you wait, the harder and

‘more painful it will be for your child,

Always Wants Sweets? Sugar damages teeth and displaces valuable foods in the menu, [tisconsumed

‘unconsciously in sweetened drinks and is combined with allot of fat in chocoateyete.A sensible plan is to limit sugar consumption to no more than 10 percent of daily calories Aslongas your child isathome and doesnt have

‘older siblings, you can avoid the temptation of sweets Just don't buy any But eventually the sweet environment will pall them int The important thing isto prevent the

«stabishment of sweet habit Don't console your ehild with

‘sweets, not even when they're upset Asa snack, offer your child fruit yogurt and cut-up fruit Once ina while, prepare

a sweet main dish (se pages 48-85) ora dessert Establish atreasure chest” where your child can accumulate candy and let them choose one treat aday aftera mea

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«Plays with His or

Her Food? Playing means earning But

naturally there are limits, depending on age Onceina

while, serve finger food and

let your child help you cook

so they can satisfy their desire

toplay and experience food

with ll theirsenses child eats with youat the If your

table and touches it with their

hands, slurps and slobbers

inthe bowl, intervene but

don't spoil your childs enjoyment of eating by laying

down too many restrictions

Letthem stirthe pot, mash

the potatoes on

and spread thei Iemight he a litle hard on

your nerves in the beginning,

bút youll be rewarded later

onby greaterindependence,

both for you and your child However, when an obviously

ful chill keeps playing with

their food to the point of making it ineibe its time to

puta stop tot This is when

you have to make it absolutely

clear ta your child that th

bbchavioris raining the appetite

of theothersat the table

WHAT DO1 DO IF MY CHILD

sul Always Hungry Between Meals?

Your child wont starve i they goacouple hours without eating! A second, mid- morning breakfast anda litle something inthe afternoon in addition tothe main mealsis all children need Snacking,

‘on the other hand, causes, problems, since it usually involves unhealthy foods ike

«hips, candy, and fastfood

‘Try toestablish clear bound- aries around eating Eating should be done atthe table and if possible, in company Dontallow snacks before a meal I theyre really hungry, you can just as easly give

‘children raw vegetables or fresh fruit

Won't Try Anything New?

‘Often children under three years of age love to experiment and dont start refusing until kindergarten, Reliable rules

‘often help I they try a spoonful and decide they don't kei they don't have tocat it, Don't be discouraged

by their refusal Keep trying

——— TƯ Ti,

b2

Avoid any power struggles,

‘especially before they turn three!

„;Never Cleans Their Plate?

“Taday, most children aren't expected to clean thei plates, Itisimportant, however, that they learn to correctly assess their own hunger

Serving themselves is already

‘important for kindergarten- age children, It’s better for them to take several servings than start out by piling on uch If they always leave food on the plate, heat it up and serve it to them at the next meal

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14

For Breakfast and Dinner

Even a cold meal can fortify your child Milk drinks for morning grumps, granola and fruit for “cereal fans,” and healthy whole grain breads with low-sugar

spreads provide a delicious variety and are ready in a jiffy Dips and salads make excellent accompaniments to fresh bread

16 Date Chocolate Drink 21 Raisin Chocolate Cream

16 Berry Yogurt Smoothie 23 Tomato Red Pepper Dip

20 Vegetarian Lentil Spread 24 Lemon-Mustard Dressing

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e

Quick Recipes

Fruit Tea

SERVES 2

> tsp rosehip tea (or 1 rosehip teabag) |

1 tsparied chopped apple | 1tsp

raisins | 1tsp flaked coconut | 1 dash

apple juice

1 | Place rosehip te, dried pple raisins,

and coconut ina tea net oral

2 Bring 1% cups water toa boi and

pour into a teapot Ad tea mixture

{Cover and et step foe 10 minutes and then remove the ea Seton with apple

juice and serve hot

>» Variation: For homemade combine 4 cups fruit tea with the iced tea,

juice of 1 lemon, sweeten to taste with litle sugar, and serveice cold

1| Peel kiwis, rinse under cold water, and purée with apple juice ina blender

2 Place icecobes in 2 lasses Fist pour inkiwi purée and then carefully pour on cranberry nectar to create 2 ayers, Serve with straw desired garnish wth amon slice

15)

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4 | Remove pits fom

dates and finely chop In a saucepan, heat mill add

cocoa and dates, and bring

toa boil

2 Remove pan from heat

Pour milk mixture intoa

blender and purée until the

date pieces have almost

disappeared Pour into 2 lasses and sprinkle with

arated chocolat Serve hot,

Dates are very chin

minerals, They are a natural way to make

the chocolate mixture

‘creamy and sweet ‘Their favors very compatible with cocoa

Fast

Berry Yogurt

Smoothie

SERVES 2 -> ⁄4củp mixed berries fresh or frzen 2tbs sugar

Yatsp vanilla 1 củp plain yogurt

⁄.cup cold mitk

1 | Rinse and sort berries

Set aside several berries for

‘garish Sprinkle berries with sugar and lt stand briefly

2 | Combine yogurt, milk and prepared berries in a blender, and purée until smooth, Pour into 2 glasses, garnish with reserved berries,

and serve immediately

> Variation: Prepare yogurt drinks with other fruits

‘depending on personal preferences and the season Great served with fresh ripe bananas, apricats, mangos, or honeydew melons

1 | In each glass, combine

2 tsp coffee beverage granules and 1 tsp sugar and mix well

Bring 2 cụp water toa boil and pour into glasses Str until mixture is dissolved

2 | Heat milk but don't

boi Beat milk with a wire

‘whisk until foamy Carefully spoon foamed milk into

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1 cup low-fat sour cream

3⁄4 cup plain yogurt

11 ripe mango

3tbs faked

coconut, toasted

1| Purée banana and lemon

juice ina blender, Blend

in sour creamand yogurt

‘until smooth, Refrigerate

for 2hours

2 [Before serving: pest

‘mango, cut the fruit from the pit dice finely and fold

into the yogurt mixture

31 Spoon yogurt cream

into dishes and sprinkle

with grated coconut

>» Variation: Replace mango with other fruits Instead of

arated coconut, use grated

*Aacup wheat germ

*/rcup dried chopped dates 3tbs grated

‘semi-sweet chocolate for chocolate chips

2 bs cocoa powder

1 tsp cinnamon,

1| Use popped popcorn or heat large ungreased pan witha id, Addl popeorn,

cover, and heat until the corn

pops Shake the pan back and forth Let the popcorn coo

2[ Meanie, thoroughly mmixall the other ingredients inalargebovd Add popcorn atthe end and stir Tanser Jpanalato traps containers

‘Tf well sealed, it will keep for

several weeks

Nutritious Power

Breakfast

SERVES 2

> 1⁄4cúp rolled oats or wheat

‘cup plain yogurt 2tsp concentrated agave juice or honey

‘apple 2tbs walnuts, toasted

8 strawberries (or 1 orange)

1 | Grind oats or wheat

‘medium-fine in a smal food processor or cofiee grinder

Mix with Ya cup water to make a porridge, cover, and refrigerate overnight

2| The nest morning, combine porridge with

yorurt and agave juice ‘or honey Rinte ad pee!

apple, and stir in,

3 | Rinse strawberries and

finely chop, or, iFusi

‘orange, peel and cut into small pieces Sprinkle granola with walnuts and garnish with fruit,

18 Photo left Fruity Yogurt Ceam Photo op right: Chocolate Granola Photo bofozlgjf-PawefBteafast vío[ (2|

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Recipes FOR BREAKFAST AND DINNER

›

For the Pantry | Inexpensive For the Pantry | Flavorful

MAKES ABOUT 11/, CUPS SPREAD > YAlb fresh mushrooms

3⁄4 cụp red lentils A clove garlic

lenis and simmer over low heat for Pepper

5-10 minutes or until softened,

then pure 41| Pel onion and garlic and finely dice (Clean mushrooms and slic thinly Heat

cil and brown mushrooms, onion, and

processor Sirbel pepper mixture and season to taste with salt, into lent and herbs an let stand for 10 minutes pepper, and basil Transfer spread to 2| Purée all ingredients and season to taste

8 covered container and toe inthe refrigerator Keeps for about 5 days container wit saltand pepper Transfer toa covered and store in the refrigerator

Keeps for about 5 days

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For the Pantry | Fruity

Raspberry

Almond Paste

MAKES ABOUT 2 CUP SPREAD

> 1 packet unflavored gelatin (about 2 ths)

2tbs granulated sugar

1 cup fresh raspberries (may

substitute frozen, thawed)

1 ths honey

3⁄4 cup slivered almonds

1 | Combine gelatin, sugar, and 1⁄4 cup

boiling water S and et stand until

gelatin is dissolved, about 5 minutes

2| Rinse raspberries carefully Combine

with honey and gelatin mixture and purée

ina blender atthe highest setting for

10 minutes until the mixture starts to gel

3[tnan ungreased pan, toast slivered

almonds and stiinto raspberry mixture

‘Transfer raspberry paste toa jarand let cool Keeps for about 7 days sterilized jelly

Recipes FOR BREAKFAST AND DINNER

For the Pantry | Low-Fat

Raisin Chocolate

Cream MAKES ABOUT 1 CUP SPREAD

> 1cup apple juice

‘Acup raisins

‘Yacup bulgur wheat

“41⁄4 cups ground hazelnuts

1 ths cocoa powder

11 Combine apple juice raisins and bulgur ina small saucepan, and bring

to boil Simmer over low heat for

20-25 minutes until thickened

2 Meanwhile, toast hazelnuts in an

‘ungreased pan, Add nuts and cocoa powder to bulgur-rasin mixture and purée in food processor until nearly smooth Transfer toa covered container and let ool Keeps refrigerated for about 7days

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Non-Dairy and Egg-Free

1 Finely chop tomatoes,

bell peppers and onion Ina

small pan eat tbeoiland

braise tomatoes, bell peppers,

and onion for 2-3 minutes

Remove pan fom het

21 Rinse parley, shake dry,

remove leaves from stems,

and inely chop Combine tomato paste cooked

vegetables and parsley

Season to taste with salt

pepperand sugar

`X Photo top eft: Tomato Red Pepper Dip Photo top right Guacamole Photo bottom: Chive Dip

Non-Dairy and Egg-fr

Guacamole

SERVES &

> time 2ripe avocados

3⁄4 bunch Italian parsley salt

Freshly ground pepper

1 | Grate lime peel and squeeze juice Cut avocadoes inal, remove pits pee, and coarsely chop Combine

> Delicious with boiled or baked potatoes, grilled foods, oras.a bread spread

1 Rinse chives, shake dry, and finely chop

2 | Combine sour cream or

yogurt and garlic, Season with salt and pepper Just before serving, fold in chives

> Delicious bread, as vegetable dip, as.a spread on

‘and on potatoes

>» Variation: Use other herbs Stiri grated carrots, diced radishes, bell peppers, tomatoes or cucumbers, oF 1 smal diced hard-boiled egg anda litle mustard, toasted nuts, or seeds

yrightedẾ 2z

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*/ccup fresh or frozen

thawed corn kernels

41] Rinse carrots, clean,

and peel Rinse apple, cut

ito quarters and remove

core Finely grat carrots

and apple

2 combine yogurt, sour

cream, mustard oland

orange juice, and mix unt trvooth Seaton totste

with salt, pepper, and sugar

3 | Mix carrots and apple

with dressing Add corn and

Freshly ground pepper

1 cup, plus 2 tbs

‘uncooked couscous

11 bunch green onions

‘3 tomatoes Yscucumber

1 bunch parsley Yscup chopped black olives

1 clove garlic, pressed

5 ozfeta cheese, crumbled

1 [Grate lemon pel and

squeeze juice Combine Meu lemon juice, 15 cups

hot water, oil, lemon peel,

saland pepper Add couscous a let stand for 1Sminutes oF unt iquld

‘has been absorbed (Or, if

and pepper Serve at room temperature oF cold

For the Pantry

Lemon-Mustard

Dressing SERVES 4

1 | Grate cast and aqueese

juice rom lemon

2| Combine lemon juice,

zest, mustard, oil, and 6 ths

water in ascrew-top ja Seal

jar well and shake unt the ingredients are well med,

3 | Season generously with sal, pepper and sugar Keeps

inthe refrigerator for about 1 week

> Goes with all green salads ‘and potato salad Photo top: Raw Carrot Com Salad Photo botom: Couscous Salad Photo right Lemon-Mustard Dressing >

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26

Combinables

Children love orderly arrangements on their plate! Here you'll find fantastic sauces with new side dishes from polenta to bulgur They can all be combined with other things, including noodles How about a Veggie Burger or Meatloaf

‘Muffin instead of the same old hot dog?

31 Vegetable Sauce with Couscous 34 Bouillon Potatoes

31 Salmon Ragout with Risi Bisi

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Recipes COMBINABLES

Quick Recipes

Meatloaf Muffins

MAKES 12 MUFFINS

> 1 slice stale bread | 1 small onion |

‘Ldlove gartic | 1 small red bell pepper |

1⁄4 lb lean, ground beef | 1 egg | 2tbs

1 | Preheat oven to 40°F Soften bread

in warm water Pel onion and garlic

and finely dice Finely dice bell pepper

Greasea matin pan

2| Squeeze out bread and knead together

with ground meat, bell pepper eg, Sour

cream, onion, and garlic I necessary, knead in bread crumbs to make mixture

firm enough to hold together Season

smixture with sal, cayenne, Divide evenly into mulfin cups Bake in and paprika

the oven for 15-20 minutes

Veggie Burger MAKES 12 BURGERS

> 6-7slices stale bread | 1 small red

‘bell pepper | 2 eggs | Salt | Pepper |

Nutmeg | Paprika | / cup low-fat ricotta cheese | 1/ cup corn kernels |

3 tbs chopped chives | 6tbs oat lakes | Oilfor frying

1 | Dicebreadand bell pepper Whisk together eggs talt,pepper nutmeg and paprika Pour overbread and et stand for 5 minutes Knead in cota and chives Ifthe mixture isto soft, ad oat flakes unt mixture is frm enough to handle, Shap into burgers and coat with auditonal ot fakes

2[ Ina nonstick pan, heat oi and fry burgers on both sides unt polden-brown,

righted magxial

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1] Rinse cauliflower and

divide ito lorets Peel onion

and finely dice Ina saucepan,

heat butter and braise onion

‘until translucent

2 | Add cauliflower to the

onions Pour in vegetable

stock and milk tir in curry

and sugar Bring toa boil,

covery and simmer for 15

‘minutes until the cauliflower

isdone

3 | Remove saucepan from heat Remove about haf the cauliflower and set aside Add créme fraiche to remaining

<aulilower and purée until smooth, Season to taste with saltand pepper

4| Slice bratwurst into 44-inch

thick pices Heat sauce and gently cook bratwurst in the sauce over low heat for 5 minutes Arrange sauce with sausage and reserved cauliflower over basmati rice

‘mixed with chopped parsley

uncooked polenta

+3 ths oil for frying

> For the sauce:

.5~6 oz fresh celery root

1] ins nonstick pen, combine

2 cups water, milk and salt, and bring to abol.Stirin polenta and simmer over low heat while stirring constantly tui it hickens Remove from heat Weta knife blade and smooth the surface ofthe polenta inthe pan, Let cool for 30 minutes

2| Meanwhile, make the

sauce: Rinse celery root, peel, and finely grate Heat oil and brase celery r00t for 2-3minutes.Add tomato paste and brown briely Add tomatoes and oregano and

‘simmer for 10 minutes Purée then reduce for another

S minutes Season to taste

with salt, pepper, sugar,

anda litle soy sauce

3 | Cut polenta into slices and remove from pan Clean the pan heat oi and fry polenta slices on both sides until golden-brown Serve with tomato sauce,

Photo top:CaulitowerCuny_ hor] ote Pela Silkd a

Trang 33

2 cups vegetable stock

11,/cups uncooked couscous

+25 minutes

4 [ Knead together butter and

flour to forma smooth mix-

ture and place in the fezer

2 Pel carrots and finely

chop onion, aerots,

and zucchini

3 tna sucepan,heat il and

braie onion, carrots and

zucchini, Add vegetable juice

and bringoa bol Str our-

butter mixture bitby bit

into the sauce, Simmer for

“< Photo top: Vegetable Sas

another 5 minutes until it thickens Season to taste saltand pepper and sprinkle with parsley

4| Forthe couscous, bring vegetable stock toa boil Stir

in couscous nd let stand for

5 minutes Before serving, Auf with a fork

2 cups vegetable stock 1/ cups frozen peas

> Forthe fish and sauce:

2tsp butter 2tspflour 1Ub frozen salmon fillet

2 tbs lemon juice salt

11 small onion Ltspeil 11⁄4 cups vegetable stock

‘cup cream Freshly ground pepper Sugar

‘tsp mustard

1 bunch chopped dill Hot cooked rice

1 Jina saucepan, heat butter and sauté ie rity Add stock and bring toa

Cover and reduce heat

Simmer covered for 15 minutes or until rice cooked, Stir in peas

2| Meanwhile, make the

sauce: Knead together butter and flour to form a smooth

‘mixture and place in the freezer Rinse salmon fillet

‘under cold water, pat dry, and cut into I-inch cubes

Drizzle with lemon juice and salt lightly

3 | Finely dice onion Ina

saucepan, heat ol and braise onion until translucent

‘Add stock and cream and bring toa oil Add flour butter mixture and stir into sauce with a wire whisk

Simmer sauce until itthickens,

4 | Season sauce to taste with salt, pepper, I pinch sugar, mustard,and lemon

‘Add salmon and cook gently for 34 minutes until done

Just before serving, add dill Serve with rice

with Couscous Photo boom: Salmon Ragout with Ris Bish 31

Trang 34

1 Ina saucepan, heat butter

and braise bulgur brie

‘Add 2 cups water and salt

and bring to a boil Cover

and simmer over low heat

for 30 minutes

2 | Meanwhile, make the

sauce: Rinse broccoli and

cut florets from stem Slice

stems thinly and finely chop

3 | Remove crust from

bread and cut into cubes

Ina saucepan, heat oil and

braise broccoli stems until translucent, Add 2 cups

‘water stirin milk and cream cheese, and bring to a boil

Purée sauce until smooth, and season to taste with salt and pepper

4] Add broccoli florets and

simmer over low heat for

‘minutes Fluff bulgur witha fork and serve with broccoli sauce,

Creamed Turkey with Couscous

PA cups chicken stock 3⁄4cụp heavy cream 1 ths chopped chives

2 cups tomato juice 1A cups uncooked couscous

1 | Rinse turkey cutlets under

cold water and pat dry Cut ino strips and season with saltand pepper

2| Ina pan, heat oil and brown turkey on both sides for 4 minutes, Remove from pan and set aside

3 |For the sauce, peel onion and finely dice Remove crust from bread and finely dice Inattall saucepan, heat butter and briefly brown onion and bread Add chicken stock and cream and bring oa boil Remove from heat and purée Season to taste with salt and pepper

4| For the couscous, bring, tomato juice to aboil

Remove from heat, stir in

‘couscous, cover, and let stand for 5 minutes

5 [Brey heat turkey inthe sauce Sprinkle sauce with

chives, Fluff couscous wth

a fork and serve with

creamed turkey

hoo top: Boccli Cheese Sauce with Bulgur Photo bottom: Creamed Trkey with Couscous >

Tiêu đề	Cooking for Children
Thể loại	xea

Định dạng
Số trang	68
Dung lượng	3,46 MB