Cooking with Kids: Spring Break!

This week, as a Spring Break activity, we invited the kids into the kitchen for some Easter fun and healthy recipe making!



It is such a joy to have kids in the kitchen- they are often so willing, excited, and fascinated by cooking. They give off such great energy and are so much more likely to try and eat the food if they made it themselves!


We had children of all ages, proving that you can get kids engaged in the kitchen as young as they are able to see! The visual stimulation and smells can be great even for infants.



As always, we had a focus on plants, and reviewed with children why plants are so important: they help protect us from germs, they help keep us full and able to learn, and they give us energy!


If you are interested in cooking with your kids at Fit to Recover, stay tuned for our 5-week "Cooking with Kids" course in June!

Here's what we made this time:


Muffin Tin Tacos

Makes 12 taco cups

Ingredients:
1/2-1 lb lean ground turkey, browned and drained
1 cup cooked green or brown lentils (canned is ok, too)
1 pack low-sodium taco seasoning
1 (10-oz) can diced tomatoes, drained slightly
1/2 cups sharp cheddar cheese, shredded (or Mexican blend)

24 wonton wrappers
lettuce, tomato, salsa to top

Directions:

1. Preheat oven to 375 degrees F. Generously coat a standard size muffin tin with nonstick cooking spray.

2. Heat 1 tablespoon of olive oil on the skillet and add ground turkey. Cook until no longer pink.

3. Combine cooked turkey, cooked lentils, taco seasoning, and tomatoes in a bowl and stir to combine. Line each cup of prepared muffin tin with 2 wonton wrappers (overlap them with opposite corners sticking out, like a star). Fill taco cups about 3/4 full. Top with cheese.
4. Bake at 375 for 11-13 minutes until cups are heated through and edges are golden. Allow to cool and top with lettuce, tomato, and salsa if desired.





Spiralized Apple Tarts
Make crust:
1cup pecans

1cup walnuts

1cup dates, pitted
1 tbsp honey
1⁄4 teaspoon sea salt, to taste

Directions:
Grind pecans, walnuts, and dates in a food processor until well chopped and blended. Add honey and continue to process until the mix forms a ball. Be careful not to overprocess.
Cover muffin tin with plastic wrap. Press into bottom and sides of a muffin tin before adding filling. Place in the fridge to harden.

Make the Apple filling:

3 apple

1 tbsp cinnamon
1 tbsp sugar or coconut crystals

3 tbsp butter

Instructions
Using a veggie slicer, make long noodles out of your apple.
Heat butter in a pan until bubbling and foaming.
Add apples, sautee for about 3 minutes until they start to soften.
Add sugar and cinnamon, stir well to be sure it is fully combined.
Continue to cook down for another 5 minutes, until very soft.
Place in muffin tin molds and allow to cool before enjoying.



Peanut Butter Ball Chickies

1 cup (dry) oatmeal
1/3 cup toasted coconut flakes +1/3 for rolling
1/2 cup peanut butter.
1/2 cup ground flax seeds.
1/2 cup semisweet chocolate chips
4 tablespoons honey or agave nectar.
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract.

Directions: Stir all ingredients (except 1/3 for rolling coconut) together in a medium bowl until thoroughly mixed. Then, roll into 1” diameter balls. Then, roll in coconut. Add mini chocolate chips as eyes and beak. Place in freezer for 5-10 minutes and enjoy! Makes about 20-25 balls.

Easter Deviled Eggs

12 hard-boiled eggs, peeled
2 tablespoons mayonnaise

1 1/2 tablespoons yellow mustard
salt and ground black pepper to taste
1 carrot, cut into rounds
12 slices canned black olives, or as needed

Slice through the top 1/3 of each egg, ensuring some of the yolk is included in the slice. Carefully remove the egg yolk from the bottom portion of the egg using a spoon and transfer to a bowl.

Mix egg yolks, mayonnaise, mustard, salt, and pepper together in a bowl. Fill a piping bag or a plastic bag with a corner snipped with the egg yolk mixture. Pipe egg yolk mixture into the hollowed egg whites creating the 'chick', ensuring there is enough filling to add 'eyes' and a 'beak.'

Slice small wedges out of the carrot rounds creating 12 'beaks'. Add a 'beak' to each 'chick'.



Slice olive pieces into small squares to be used as 'eyes.' Add 2 'eyes' to each 'chick.' Place the egg tops onto each 'chick' to look like a chick peaking out of the egg.

Zoodle Alfredo

1 tablespoons butter
1 (8 ounce) package whipped cream cheese
2 tbsp butter
1 1/2 cups milk
4-6 ounces grated Parmesan cheese, or to taste
1 clove garlic, crushed (optional)
1 tablespoon minced fresh basil leaves

4 zucchinis, spiralized
cracked pepper, if desired

1. Spiralize the zucchini.
2. Cook the Zoodles. Add 2 tbsp olive oil to a pan and heat over medium heat. Add optional 1 clove garlic. Add zoodles. Cook for about 3 minutes or until just soft. Do not over cook. Remove from pan and place in bowl.
3. In same pan, over medium heat, add the butter, cream cheese milk and melt all together with a wooden spoon. Stir in the Parmesan cheese, mixing until smooth. Add in the garlic, basil, and pepper. 

Strawberry/Banana/Spinach smoothie with homemade granola

Granola:

1.5 cups organic old-fashioned oatmeal
1/2 cup each almonds, walnuts and pecans
1/4 cup roasted or raw pumpkin seeds
1.5 Tbsp chia
1/4 cup raisins, dried cranberries, dried cherries or combination (optional)
1/2 teaspoon cinnamon
2 Tbsp coconut or canola oil

1-2 tbsps pure maple syrup or honey
1 teaspoons pure vanilla extract

Directions:

Combine all dry ingredients in large mixing bowl. Combine oil, syrup and vanilla in a microwave safe container or on stove top and heat slightly just to thin and mix. Thoroughly coat the granola mixture with the oil/syrup/vanilla and spread on cookie sheet. Bake at 300 degrees for 15-20 minutes, stirring with a spatula once to bake evenly. Cool and store in airtight container or in freezer for longer periods.

Smoothie: (makes 4-5 servings)
2 cups strawberries or frozen berries
2 fresh banana, peeled
1 small handful spinach
1 cup milk
1 cup Ice
1 tablespoon honey, if needed to sweeten

DIRECTIONS:
Add all ingredients to a blender, and pulse until combined. Serve immediately.

Learn to Cook in 2018

Our six-week "Learn to Cook in 2018" course has come to an end and we "graduated" nine skilled and confident chefs from our FTR Community.

The Learn to Cook series was intended to empower people to cook their own food in the New Year as a commitment to their health, a way to gain a new hobby, and a way to connect with others.

Nine participants came to the FTR kitchen weekly to learn the Basics of Cooking, including:

Week 1: Basic Knife Skills and Recipe Reading
Week 2: Flavor Profiles and Combinations
Week 3: The Basics of Baking
Week 4: Sauces and Sauteeing
Week 5: Meats and Marinades
Week 6: Very Veggie!

Professional Chefs Tanner Freed and Lindsey Imber assisted us in learning these techniques and concepts. Each class, we reviewed the key points of our lessons and learned through recipes and hands-on activities. Participants were sent home with "additional recipes" to practice at home.


Here is what the participants had to say about how the "Learn to Cook in 2018" class contributed to their recovery from substance misuse:

"Community, connection, family, conversations, self esteem.. exactly what I needed!"

"Building healthy habits and family time"

"Made me more independent and added a hobby"

"Discipline and a healthy lifestyle choice"

"Meeting new people, learning a new hobby, embracing change, and getting healthier"

"A sense of self satisfaction and new sober friends"

" I go to the store for food, not beer! And have started a new habit... cooking!"

Below are a sample of some of the recipes we made, along with documentation of the fun bonding time we had!


We will be doing a "Learn to Cook with your Kids!" class in the Summer. Check out of sneak peek class, "Spring Break! Cooking with Kids," Tuesday, March 27th at 5:30.

If you would like to learn to cook with us, contact our dietitian, Tessa Acker at acker.40@gmail.com.

Apple Cider Vinaigrette Marinated Kale

Yield: 8

Serving Size: 1 cup
Prep time: 15 minutes; 35 minutes until done

Ingredients:

Kale, 2 bunches

 Apple cider vinegar, 2 Tbsp

 Honey, 1 Tbsp

 Olive oil, ¼ cup

 Salt and pepper, To taste

 Red pepper flakes 1/2 tsp

Method of Preparation:

1.     Strip kale and wash

2.     Cut kale into bite sized pieces

3.     Add apple cider vinegar, honey, olive oil, salt and pepper, and red pepper flakes together and whisk

4.     Poor mixture over kale and massage, let sit 20 minutes

 

Greek Yogurt Ranch

 Yield: 8

Serving Size: 1 Tbsp

 Pre time: 5 minutes

Ingredients:

 Greek Yogurt, 1 cup

 Olive oil, 2 Tbsp

 Lemon juice, 2 Tbsp

 Garlic, minced, 1-2 cloves

 Onion powder ½-1 tsp

 Dill, dried ½-1 tsp

 Basil, dried ½-1 tsp

 Worcestershire sauce ¼ tsp

 Cayenne pepper 1/8 tsp

 Salt and pepper, To taste

Method of Preparation:   Add ingredients together and adjust according to desired taste preference.

Vegetable Spring rolls with Sweet and sour sauce and peanut sauce

 Serves 10

Time: 20 minutes

Ingredients:

Rice papers

10 ounces rice noodles

5 cups Chopped veggies of choice (cucumbers, carrots, bell pepper, avocado, bean sprouts, etc)

Peanut Dressing

¼ cup soy sauce

2 tbsp rice wine vinegar

2 tbsp toasted sesame oil

½ cup peanut butter

Juice of 1 lime

2 teaspoon ginger, minced or ½ tsp ground

salt to taste

Warm water, as needed to reach desired consistency

Directions: Mix all ingredients in a bowl.

Whisk together dressing ingredients and set aside.

Cook rice noodles according to package. Drain and set up a spring roll station with noodles, vegetables, rice papers, and a water dish to soak the rice paper.

Soak the rice paper for 30-60 seconds. Place rice paper on a cutting board and load with rice noodles and veggies. Roll, tuck, and fold in sides as you go. Continue with remaining ingredients.

Once done slice in half and serve with sauce.

Zucchini/Carrot Muffins

 Yield: 12

Serving Size: 1 Muffin

Ingredients:

Zucchini, shredded, ¾ cup

 Carrot, shredded, ¾ cup

 Canola oil, ½ cup

 Eggs, 2 each

 Vanilla, ½ tsp

 Applesauce, unsweetened, 1/2 cup

 Sugar, 3/4 cup

 Flour, 2 cups

 Baking soda, 1 tsp

 Baking powder, ½ tsp

 Salt, ½ tsp

Method of Preparation:

1.     Preheat oven to 325 degrees F

2.     Combine canola oil, eggs, vanilla, applesauce, and sugar and mix together

3.     Shred zucchini and carrot and add to oil mixture

4.     In a separate bowl combine flour, baking soda, baking powder, and salt and mix together

5.     Slowly add the liquid ingredients to the dry ingredient while mixing

6.     Mix only enough to wet the dry ingredients

7.     Spray muffin tin with non-stick spray and fill ¾ full with batter

8.     Bake at 325 degrees F for 12-15 minutes or until toothpick can be inserted into muffin and removed dry

9.     When muffins are done baking remove from oven and let cool before removing from tins

Marinated Skirt Steak Tacos

Yield: Serves 5-7

For the beef:                                                                                                                      

2-pounds skirt steak

2 tablespoons soy sauce

½ “ fresh ginger

2 tablespoons oil

1 tablespoon cilantro, chopped

2 tablespoons juice of lime

4 minced cloves garlic

1 minced jalapeno

1 teaspoon fresh ground pepper

For the slaw:

1 head cabbage (red or green)

    shredded

1 red onion thinly sliced

2 tablespoons cilantro, roughly

    chopped

1 lime, juiced

2 tablespoons mayo

For the salsa:

    3 garden fresh large tomatoes chopped

    3 tablespoons cilantro chopped

    2 jalapenos diced very small

    1 clove garlic minced

    1 lime juice and zest

    salt and pepper to taste

For the marinade:

            Mix the soy, oil, cilantro, lime juice, lime zest, ginger, garlic, Thai chili’s and white pepper, pour over the steak, cover and chill until ready to cook.

To cook the steaks:

Either in a hot cast iron skillet or on a grill, sear the steaks on both sides for 1-2 minutes.  They will be medium rare.  If a more doneness is desired finish in a 350°F oven for about 5 more minutes. Allow to rest for a few minutes before slicing. Slice in thin strips, on a diagonal and against the grain of the meat. 

For the slaw:

Place the shredded cabbage, thinly sliced onions, rough chop cilantro, and zest of 1 lime in a large bowl, toss to combine.

Assemble the tacos with meat first and top with the taco slaw and salsa.

Roasted Veggie Pesto Pita Pizzas

Yield: 6 pita pizzas

Ingredients:

2 small zucchini, sliced

2 red peppers, sliced

½ head broccoli

4 ounces mushrooms, sliced

1 small onion, sliced

1 tablespoon olive oil

2 tablespoons balsamic vinegar

1/2 teaspoon salt

1/4 teaspoon black pepper

1 jar pesto (about 7-8 ounces)

6 whole wheat pitas

3/4 cup crumbled feta cheese or mozzarella cheese

Spinach to top (optional)

Directions:

Preheat oven to 400 degrees F. Place vegetables on a large baking sheet and drizzle with olive oil and balsamic vinegar. Season with salt and pepper and toss well. Roast for 20 minutes, stirring occasionally.

When vegetables have 5 minutes left, place pitas on baking sheet to heat. Once slightly toasted, remove from the oven and spread pesto on top. Top with roasted veggies and mozzarella cheese (leave feta until after pizza is done if using) and place back in the oven until cheese is melted. Top with fresh spinach and enjoy! For an even crispier pizza, place oven on broil for 3-4 minutes.