Kids

Can

Cook!

Summer 2016

presented by

Acknowledgements
Thecompletionofthisprojectwouldnothavebeen
accomplishedwithoutthesupportoftheRegisteredDietitiansat
UKHealth&Wellness.

Recipes

Sides & Appetizers

CauliflowerMacaroni&Cheese
CashewHummus
HomemadeRanchDressing
PeanutButterFruitDip
Entres

BreakfastEggFlowers
TurkeyBeetballs&MarinaraSauce
TaterTotsShepherd'sPie
StuffedZucchiniBoats
ChoppedThaiSalad
Samosas
GreekPizzaswithFussFreeCrust

Desserts & Snacks

FruitSalsawithCinnamonChips
TropicalWholeGrainMuffins
HealthierWhoopiePieswithVeganFluff

Kitchen
Skills
by age

Source:WilliamSonoma

COMMON
KITCHEN
CONVERSIONS

Source:www.startcooking.com

FOOD

SAFETY

Source:ServSafe

SIDES
&

APPETIZERS

CAULIFLOWER
MACARONI&CHEESE
Ingredients

2smallheadscauliflower
1cup2%milk
4oz.creamcheese
2cupsshreddedcheddarcheese
1/3cupsourcream
teaspoongarlicpowder
teaspoondrymustard
Saltandpepper,totaste
3tablespoonsmeltedbutter
1cupPankobreadcrumbs
cupchoppedfreshparsley
cupfreshgratedparmesan

Instructions

1.Preheattheovento400F.
2.Cutcauliflowerintosmallmacaronisizedpieces(floretsandstems)andplaceina9x13
casseroledish(ifthecauliflowerdoesntfit,spreaditoutonalargebakingsheet).
3.Roastcauliflowerfor1520minutes,untiltheedgesaregoldenanditiseasilypierced
withafork.
4.Whilecauliflowerisroasting,fillasaucepanwiththemilk,creamcheeseandshredded
cheddar.Heatonmediumhigh.
5.Slowlywhiskthecheeseasitmeltsuntilsauceiswellmixed.Addsourcreamtothicken.
Stiringarlicpowder,drymustard,saltandpeppertotaste.
6.Removeroastedcauliflowerfromovenandpourcheesesauceovercauliflower.Mix
evenly.
7.Combinemeltedbutter,breadcrumbs,parsleyandparmesan.Spreadoverthe
cauliflower.
8.Roastuncoveredintheovenfor1520minutes,untilcrumbsaregoldenbrownand
cheeseisbubbling.

AdaptedfromEatingRichlyBlog

CASHEW
HUMMUS
Ingredients

1cuproastedandlightlysaltedcashews
15oz.cangarbanzoorcannellinibeans,slightlydrained
2tablespoonsoliveoil
teaspooncuminpowder
23tablespoonswater
teaspoonsalt
cupfreshlemonjuice
clovegarlic

Instructions

1.Addthecashewstoafoodprocessorandblendonlowfor57minutesoruntilcreamy,
scrapingdownthesideswithaspatulaasnecessary.
2.Addremainingingredientsandpureeuntilsmooth.
3.Enjoywithyourfavoriterawvegetables,wholegraincrackers,orasaspreadon
sandwiches!

EatWellOriginalRecipe

HOMEMADE
RANCHDRESSING
Ingredients

1/2cupplainGreekyogurt
1teaspoonapplecidervinegar
1/4teaspoonsalt
1/4teaspoongarlicpowder
1/4teaspoononionpowder
1/4teaspoondrieddill

Instructions

1.Inamediumbowl,whisktogetherall
ingredients.Tasteandaddsaltorvinegarasneeded.
2.Servewitharainbowofraw,slicedveggies.
Adaptedfromwww.superhealthykids.com

PEANUT BUTTER
FRUITDIP
Ingredients

2(5.3oz.)containersVanillaGreekYogurt
1/3cupcreamypeanutbutter
1Tbsphoney,ortotaste

Instructions

1.Addallingredientstoamediumbowlandwhisktoblenduntilsmooth.
2.Servewithfruit,suchasbananas,applesorstrawberries.Storeinanairtightcontainer.

AdaptedfromFamilyFreshMeals

ENTRES

BREAKFAST
EGGFLOWERS
Ingredients

24wontonwrappers
10eggs
cupdicedham
cupshreddedcheddarcheese
cupfinelydicedonion

Instructions

1.Preheatovento350F.
2.Coat12muffincupswithcookingspray.Putawontonwrapperineachcup.Repeatwith
secondwontonwrapper,placingatanangleineachmuffincuptoformaflowershape.
3.Whisktheeggstogetherinalargebowl.Addham,cheese,andonionandmixwell.

4.Usingameasuringcup,pourcupeggmixtureintoeachwontoncup.
5.Bakeat350Fforabout20minutes,untilwrappersaregoldenandeggsareset.Cover
withfoilifshellsbrowntooquickly.

AdaptedfromSunnyQueenFarms

TURKEY
BEETBALLS&MARINARA
Ingredients

1poundleangroundturkey
3beets,shreddedandthenroasted
(instructionsbelow)
1largeegg,beaten
cupquickcookingoats
cupfreshbasil,roughlychopped
cupgratedParmesancheese
4greenonions(whiteandlightgreenparts
only),verythinlysliced
1clovegarlic,minced
teaspoonkoshersalt
Marinarasauce(seenextrecipe)

Instructions

1.Preheatovento425F.Spreadshreddedbeetsoutonalargebakingsheetprepared
withcookingspray.Bakeat425Fforabout12minutes.
2.Prepareanotherlargebakingsheetwithcookingspray.
3.Placethegroundturkey,roastedbeets,egg,oats,basil,Parmesancheese,green
onions,garlic,andsaltinalargebowlandmixuntiljustcombined.
4.Shapethemeatmixtureinto2inchballs.(You'llendupwithabout18beetballs.)Place
onthepreparedbakingsheetandcookuntillightlybrowned,1820minutes.
5.Whenthebeetballscomeoutoftheoven,addthemtothemarinarasauceandcookon
mediumlowheatforabout5minutes.
6.Enjoybeetballswithyourfavoritepasta,onasandwich,orjustastheyare!
AdaptedfromMealMakeoverMoms

MARINARA
SAUCE
Ingredients

1tablespoonoliveoil
onion,diced
34clovesfreshgarlic,minced
116ouncecancrushedtomatoes
teaspoondriedbasil
teaspoondriedoregano
Saltandblackpepper,totaste

Instructions

1.Placeamediumsaucepanovermediumhighheatandaddoliveoil.Heatoliveoilfor1
minuteandaddonion.Whenonionturnstranslucent(57minutes),addgarlic,herbs,and
tomatoes.Simmeruntilheatedthrough.Addsaltandpeppertotaste.

AdaptedfromMealMakeoverMoms

TATER TOTS
SHEPHERD'SPIE
Ingredients

1pounds90percentleangroundbeef
1onion,dicedsmall
2clovesgarlic,minced
3freshthymesprigs,leavesremovedandroughly
choppedorpinchdriedthyme
2tablespoonsallpurposeflour
2tablespoonstomatopaste
1cupsbeefstock
1tablespoonWorcestershiresauce
1reducedsodiumteaspoonssoysauce
Koshersaltandfreshlygroundblackpepper,totaste
1012ouncesfrozenmixedpeasandcarrots
1poundfrozenpotatotots(about4cups)
1cupshreddedCheddarcheese

Instructions

1.Preheattheovento425F.Heatalargeskilletovermediumhighheat,thenaddbeefto
panandbreakintochunksusingaspatula.Letthebeefcookundisturbeduntilbrownedon
oneside,thenstartbreakingitupandturningittobrownanyremainingpinkspots.Transfer
thebeefwithaslottedspoontoamediumbowl;setaside.
2.Turntheheatdowntomediumanddiscardallbut2tablespoonsoffatfromtheskillet.Add
theonions,garlicandthyme,stirtocombineandcookuntiltheonionsaresoftandtranslucent.
3.Addtheflourandtomatopasteandcook,stirring,for2minutes.Addthecookedbeef,beef
stock,Worcestershiresauce,soysauce,andsaltandpeppertotaste.Reducetheheatand
simmeruntilthesaucehasthickened,about510minutes.Foldinthepeasandcarrots.
4.Transferthemixturetoan9inchsquarecasserolepan,andtopwiththepotatototsand
Cheddar.Bakeuntilthepotatototsarecrispandthemeatlayerisbubblingupthesides,20to
25minutes.
AdaptedfromFoodNetwork

SOUTHWESTERN STUFFED
ZUCCHINIBOATS
Ingredients

4mediumzucchini,cutinhalflengthwise
2tablespoonsoliveoil
1cupdicedredbellpepper
1/2cupdicedgreenonions
1teaspoongroundcumin
4tablespoonspreparedsalsa
115ouncecanblackbeans,rinsedand
drained
1cupshreddedcheddarcheese
Pinchofsaltandgroundblackpepper
Dashofhotsauce(optional)

Instructions

1.Preheattheovento400F.
2.Scoopthefleshoutofthezucchinihalves.Gentlysqueezeittoextractany
excessliquid,thendiceaboutacupofthefleshtouseforthefilling.
3.Cookthezucchiniboatscutsidedownonanoiledsheetpanfor1012minutes.
Removefromovenandturntheboatsover.
4.Whilezucchiniiscooking,heattheoliveoilinaskilletovermediumhighheat.
Sauttheredpepper,greenonionsandzucchinifleshfor35minutes.Addthe
groundcumin,salsa,andblackbeansandcookanotherminute.Removefrom
heatandstirinthecheese,salt,pepper,andhotsauceifusing.
5.Evenlydistributethefillingmixturebetweenthezucchiniboats.Returnthefilled
boatstotheovenandbakefor1012moreminutesuntilcheeseismelted.

AdaptedfromStrongerTogether

CHOPPED
THAISALAD
Ingredients

Forthedressing:
cupcanolaoil
3smallclovesgarlic,peeledandchopped
3tablespoonssoysauce
2tablespoonswater
2tablespoonsapplecidervinegar
2tablespoonshoney
1tablespoontoastedsesameoil
1teaspoongroundginger
Juiceofonelime

Forthesalad:
16ouncesfrozenshellededamame,
cookedaccordingtopackageinstructions
56cupsbabykale,chopped
3largecarrots,peeledandchopped
2bellpeppers(1red,1yellow),cutinto
strips
1cupcilantroleaves,chopped
3greenonions,chopped
cupcashewpieces

Instructions

1.Combinealldressingingredientsinapintjarwithalid.Shaketocombine.
2.Combineallsaladingredientsinlargebowl.
3.Serve,chilledorroomtemperature,withdressingontheside.

AdaptedfromPinchofYum

SAMOSAS
Ingredients

Forthedough:
21/2cupsflour
1/2teaspoonsalt
1cupbuttermilkoryogurt
Extraflourasneeded
Forthedippingsauce:
1/2cupcidervinegar
1/2cupwater
3tablespoonsbrownsugar
1smallclovegarlic,minced
1teaspoonsalt

Forthefilling:
2largepotatoes(sizeofalargefist)
1tablespoonbutter
1cupfinelymincedonion
2mediumclovesgarlic,minced
1tablespoonfreshlygratedginger
1teaspoonmustardseeds
1teaspoondriedcoriander
3/4teaspoonsalt
11/2cupsuncookedgreenpeas(frozen,thawed)
2tablespoonslemonjuice
Cayenne,totaste

Instructions

1.Preheatovento425degreesFahrenheit.Generouslyoilabakingsheet.
2.Placetheflourinamediumsizedbowl.Mixinthesalt.
3.Makeawellinthecenterandaddthebuttermilkoryogurt.Mixfirstwithaspoonand
thenwithyourhand,tomakeasmoothdough.
4.Addextraflour,asneeded,tokeepthedoughfrombeingsticky.Thedoughwillbequite
soft.Kneedinthebowlforabout5minutes.Coverlightlyandrefrigerateuntilyouare
readytoassemblethepastries.
5.Peelthepotatoesandchoptheminto1inchpieces.Placeinasaucepan,coverwith
water,andboiluntilverysoft.Drainandtransfertoamediumsizedbowl.Mashandset
aside.

Continuedonnextpage...

AdaptedfromMoosewoodCookbook

SAMOSAS
CONTINUED
Instructions, cont.
6.Meltthebutterinaheavyskillet.Addonion,garlic,ginger,mustardseeds,coriander,
andsalt.Sautovermediumheatabout8to10minutes,oruntiltheonionsarequitesoft.
Addthistothemashedpotatoes,alongwiththeremainingingredients.Mixwell,buttrynot
tosmashthepeas.Coolforatleast15minutesbeforefillingthepastries.
7.Placeallsauceingredientsinasmallsaucepan.Stiruntilthesugardissolves.Heatto
boiling,thenletsimmeruncoveredforabout10minutes.Servewarmoratroom
temperaturewithfinishedSamosas.
8.Keepasmallcontainerofflour,afork,asmallbowlofwater,andapastrybrushcloseat
hand.Flouracleansurface,and,onebyone,roll1inchballsofdoughinto5inchcircles,
usingarollingpin.
9.Placeapproximately1tablespoonsfillinginthecenterofeachcircle,andfoldover,
justlikeaturnover.Brushtheinsideofedgesofeachcirclewithalittlewater,andfoldthe
edgestogethertomakeasmallhem.Crimptheedgesfirmlywiththefork.
10.Tobake:PlacetheSamosasontheoiledbakingsheet.Brushthetopswithoil.Bake
for15minutesat425F,thenreduceheatto375Fandbakefor10minutesmore.For
maximumcrispiness,turntheSamosasoverwhenyouturntheovendown.
11.Servewithin15minutesofbaking,withdippingsauce.

Source:TheSamosaFactory

AdaptedfromMoosewoodCookbook

GREEK PIZZAS
WITHFUSS-FREECRUST
Ingredients

2eggs
2/3cupmilk
2tablespoonsextravirginoliveoil
3/4cupwholewheatflour
3/4cupallpurposeflour
1teaspoonkoshersalt
3tablespoonsbasilpesto
3/4cupshreddedpartskim
Mozzarellacheese
Largehandfulbabyspinach(orotherdelicateleafy
greens,suchasbabykaleorarugula)
1/3cupchoppedkalamataolives
1largeripetomato(or1cupchoppedcannedtomatoes)
1/2cupcrumbledfeta
Instructions

1.Settheovenracktothelowestlevelandpreheatto450degrees.Linea9x13inch
bakingpanwithparchmentpaper.
2.Inalargebowl,whisktogethertheeggs,milk,andoliveoiluntilblended.Addthewhole
wheatflour,allpurposeflour,andsalttothebowlandwhiskagainuntilblendedwithfew
lumps.Transferthedoughtothepreparedpanandusearubberspatulatospreadituntilit
fillsthebottomofthepan(itwillfeelalittlelikeyouarepaintingthepanwithdough).
3.Bakethecrustfor20minutes.Whilethecrustbakes,choptomatoandplaceitina
colanderinthesinktodrainthejuices.Preptherestofyourtoppings.
4.After20minutes,pullthecrustfromtheovenandspreadthepestoevenlyoverthetop.
SprinkletheMozzarellaoverpesto,thenaddspinach,olives,tomatoes,andfeta.Bakefor
another20minutesuntilthebottomisnicelybrowned.
5.Oncecrusthasbrowned,transferthepizzatoacuttingboardtocool.Cutintosquares.
AdaptedfromMom'sKitchenHandbook

DESSERTS
&

SNACKS

FRUIT SALSA
WITHCINNAMONCHIPS
Ingredients

Forthesalsa:
1poundstrawberries,diced
3kiwis,diced
2mangoes,diced
2tablespoonssugar
Forthechips:
6wholewheatflourtortillas(8inches)
3tablespoonsbutter,melted
cupsugar
1teaspoongroundcinnamon

Instructions

1.Preheatovento350F.
2.Inasmallbowl,combinesalsaingredients(dicedfruitandsugar).
3.Forchips,brushtortillaswithmeltedbutter;cuteachtortillaintoeightwedges.Placeonto
ungreasedbakingsheets.
4.Combinesugarandcinnamonandsprinkleovertortillaswedges.
5.Bakeat350Ffor510minutes,justuntilcrispandslightlybrowned.Letcoolandserve
withfruitsalsa.

AdaptedfromTasteofHome

TROPICAL
WHOLEGRAINMUFFINS
Ingredients

2cupswhitewholewheatflour
cupbrownsugar
1teaspoonbakingpowder
teaspoonsalt
1egg
cuplowfatyogurt,plain
cupcanolaoil
2veryripebananas,mashed
1ripeavocado,halved,peeled,
pittedandmashed
cupcannedcrushedpineapple,
drained
1cupshreddedcoconut,divided
Nonstickcookingspray

Instructions

1.Preheatovento350F.Lightlycoata12countmuffintinwithcookingspray.
2.Whisktogetherallpurposeflour,wholewheatflour,bakingpowder,andsalt.
3.Beatbananasandavocadowithbrownsugar,yogurt,oilandegg(youcandothisby
handorwithamixer).Adddryingredients,mixinguntilcombined.Stirinpineappleand
cupshreddedcoconut.
4.Dividebatterevenlyamongmuffincups.Sprinklewithremainingcupcoconut.Bake
untilgoldenbrownandcenterofamuffinresistslightpressure,about20minutes.Coolon
awirerack.

AdaptedfromAvocadoCentral

HEALTHIER WHOOPIE PIES

WITHVEGANFLUFF
Ingredients

Forthecake:
2cupsflour
1/2cupcocoapowder
11/2teaspoonbakingpowder
Pinchofsalt
3eggs
3/4cupoil
11/4cupssugar
1teaspoonvanilla
11/2cupspureedbeets(2(15oz.)cans)

Forthefilling:
2tablespoonssoftenedbutter
3tablespoonsfluff
1cupconfectionerssugar
12tablespoonsmilk
Fortheveganfluff:
1(15oz)canchickpeas
1/2cupfinesugar

Instructions

Forthecake:
1.Preheatovento350.
2.Startwithtwo15ozcansofnosodiumaddedbeets.Drainthebeetsverywell.Placeina
foodprocessorandpureeuntilsmooth.Youwillprobablyhavemorebeetsthanthe1cups
therecipescallsfor.
3.Mixtogetherthedryingredients(exceptthesugar)andsetaside.Whisktogetherthe
remainingingredientsinanotherbowl.Addthewetingredientstothedryingredientsandstir
untilcombined.
4.Droptablespoonsofbatterontoparchmentlinedorgreasedbakingsheets.Bakeforabout
10minutesoruntilthecakesarefullycookedandslightlycrackedontop.

Continuedonnextpage...
AdaptedfromParenting.com

HEALTHIER WHOOPIE PIES

CONTINUED
Instructions, cont.

FortheVeganMarshmallowFluff:
1.Openthecanofbeansanddrainjusttheliquid
intoastandmixer.Youshouldhaveabout1/2
cupchickpealiquid.Beatonhighfor15minutes.
Theliquidwillturnbrightwhiteandfluffy.
2.Oncethemeringueholdssoftpeaks,add
sugarandmixfor1minute.Coverandrefrigerate
anyleftovers.Itseparatesovernight,butre
beatingworksperfectly.
Forthefilling:
1.Mixingredientsuntilsmooth.Ifyouwantto
altertheconsistency,addmilktomakeitrunnier
oraddsugarandflufftomakeitthicker.
2.Slatheradollopoffrostingontheflatsideofa
cooledcakeandsandwichwithanothercake.

AdaptedfromParenting.com

Recipe Reminders

Recipe:CauliflowerMacaroni&Cheese
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:CashewHummus
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:HomemadeRanchDressing
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:PeanutButterFruitDip
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:BreakfastEggFlowers
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe Reminders

Recipe:TurkeyBeetballs&MarinaraSauce
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:TaterTotsShepherd'sPie
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:StuffedZucchiniBoats
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:ChoppedThaiSalad
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:Samosas
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe Reminders

Recipe:GreekPizzaswithFussFreeCrust
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:FruitSalsawithCinnamonChips
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:TropicalWholeGrainMuffins
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Recipe:HealthierWhoopiePieswithVeganFluff
WhatIWouldChangeNextTime:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Thank You

for Cooking

with Us!

170LancasterCenter
Lexington,KY405060212
HealthandWellness@email.uky.edu
http://www.uky.edu/HR/wellness