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Posts Tagged ‘breakfast’

pancake charlie

This pancake recipe is fairly kid friendly…well, except for the hot griddle and all. Adults will have to oversee the use of the griddle and give some instruction on pancake flipping.

Ingredients:

  • 1 1/2 cup flour
  • 3 teaspoon baking powder
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon vanilla
  • 2 teaspoons butter (melted)
  • 1 1/4 cup milk
  • 1 egg
  • Cooking spray

Preparation:

In a large mixing bowl, add all dry ingredients — flour, baking powder, sugar and salt. Hollow out a place in the center of the dry ingredients.Melt butter in a microwave safe container (Set at low power for 20 seconds. It’s OK if it’s not completely melted.) Pour butter, milk, egg and vanilla in center of dry ingredients.

Using an electric mixer, with adult supervision, mix on low until all ingredients are well mixed. Use a spoon to scrape flour from the side of the bowl.

Spray griddle with cooking spray. Preheat electric griddle to 300 degrees. For a stove top griddle use medium-high heat. (For kids who are just learning to flip pancakes a griddle is recommended over a frying pan.)

Fill a ladle half full with batter and slowly pour on griddle. Repeat, leaving plenty of space between pancakes for easy flipping.

When pancakes are filled with small bubbles, gently slide a spatula under the pancake and flip. Cook for another 30-45 seconds and use spatula to lift off the griddle.

Important! While these “Kids Can Cook” recipes are written with kids in mind, they are not necessarily meant for kids to make without adult help. Kids’ ages and level of cooking knowledge will affect how much help they need in the kitchen. So kids, always ask your parents before cooking anything!

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You perhaps know it as pancake day, but the day that falls before Ash Wednesday is really called Shrove Tuesday. It is the day on which people shrived, in order to prepare for the fasting that occurred during Lent. Shriving isn’t very common actability these days, but it meant eating up all the things in the cupboard that weren’t allowed to be eaten during Lent. One of the popular items made using these soon to be forbidden ingredients was pancakes, and thus in time the day became known a pancake day.

 

I must confess that I don’t really like pancakes, which may explain why we have such a limited offering of funny pancake day poems on the menu. If you don’t enjoy Pancake Day, Pancake Day, there’s only bread and water as an alternative.

 

Pancake Day Pancake Day

by Patrick

 

Pancake Day, Pancake Day

The pan’s getting hotter

The butter has melted

I’ve poured in the batter

 

Pancake Day, Pancake Day

The pancake is sizzling

A flick of the wrist

And its stuck to the ceiling

 

Pancake Day, Pancake Day

I’ve not seen mum crosser

So which did she call me

‘A champion tosser’

 

Oh, I hope I remembered to warn you that some adults will consider this poem rather rude!

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KID PANCAKEKID PANCAKE

TOSSING A PANCAKE

Tossing a pancake

I can do that
Just get a fry pan
Heat up the fat
Mix up the batter
As easy as that
One on the ceiling
One on the cat
One on the door
One on the mat
One on my head
Like a sweet sticky hat

TOSSING THE PANCAKE

Tossing the pancake
How hard could it be?
Well quite difficult
Which surprised me
What an awful mess
After the first three
I gave up after four
That landed on me

I THOUGHT I’D TRY TOSSING A PANCAKE

I thought I would try tossing a pancake
Well that turned out to be a big mistake
The first three didn’t leave the pan at all
The next two were sliding down the wall
The only one dispatched with any grace
Then splashed hot fat right in my face

PANCAKE DAY

For the world at large shrove Tuesday
Precedes Ash Wednesday 
For my unfortunate family stove Tuesday
Precedes trash Wednesday

AT THE ANNUAL PANCAKE RACE

At the annual pancake race
The winner is always smug Trace
I’m always at the rear of the chase
Limping home in last place
Then I must congratulate Trace
And engage in a false embrace

When I really want to hear the base

Of the frying pan hitting her face

KID PANCAKEKID PANCAKE

                    

                     

                                        KEEP SAFE

                                                   IN

                                    THE KITCHEN

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Ten Worst Foods

1. Artery Crust

Judging by the label, Stouffer’s Satisfying Servings (16 oz) White Meat Chicken Pot Pie has “only” 590 calories, 13 grams of saturated fat, and 930 mg of sodium. But those numbers are for only half a pie. Eat the entire pie, as many people do, and you’re talking 1,180 calories, 26 grams of saturated fat (more than a day’s worth), and 1,860 mg of sodium (over a day’s worth).

2. Triple Bypass

Can’t decide what to pick from a restaurant menu? No worries. Now you can order not just one entrée, but two… or three… all at once.Olive Garden’s Tour of Italy – Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettuccine Alfredo – comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a breadstick (150 calories and 400 mg of sodium) and a plate of Garden-Fresh Salad with dressing (350 calories and 1,930 mg of sodium) and you’ll consume almost 2,000 calories (an entire day’s worth) and 6,160 mg

3. Salt’s On!

On average, a cup ofCampbell’s Condensed soup has 760 mg of sodium. That’s half a day’s worth … assuming you eat only one of the 2½ servings that the label says the can makes. Campbell’s Healthy Request and Select Harvest, Progresso Reduced Sodium, and Healthy Choice slash the sodium to the 400s. Look for lower sodium lines in the 100s to 300s by Amy’s, Imagine Foods, Pacific Natural Foods, and Tabatchnick.

4. Tortilla Terror

Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 970 calories, and 18 grams of saturated fat as three 6-inch Subway BLT Classic Subs! Skipping the cheese or sour cream cuts the saturated fat to 6 grams, but you still end up with 750 calories and more than a day’s worth of sodium. Yikes!

5. Factory Reject

People don’t expect light desserts at The Cheesecake Factory. But the Chocolate Tower Truffle Cake kicks things up a notch. If it weren’t served on its side, this one would stand over six inches tall. And upright or not, the slab of cake still weighs in at three-quarters of a pound. What do you get for all that heft? Just 1,760 calories and 2½ days’ worth of saturated fat (50 grams), mostly from chocolate, sugar, cream, white flour, and butter.

6. Burial Grands

No one thinks of cinnamon rolls as health food. But each Pillsbury Grands! Cinnabon Cinnamon Roll with Icing has 310 calories and 2 grams of saturated fat plus 2½ grams of trans fat (more than a day’s worth) and 5 teaspoons of sugar. Companies are dumping their partially hydrogenated oils left and right, yet Pillsbury still makes most of its rolls and biscuits with the stuff.

7. Transgression

“Excellent source of ALA Omega 3,” declares the Land O’Lakes Margarine box. Who knew that Land O’Lakes stick margarine was so heart healthy? It isn’t. Each tablespoon of the spread has 2½ grams of trans fat (more than an entire day’s limit) and 2 grams of saturated fat. And beware of other trans-filled sticks by Blue Bonnet, Parkay, Country Crock, and Fleischmann’s. At least those brands don’t imply that a bit of ALA outweighs the harm caused by the margarine’s trans and saturated fat. Shopping tip: Look for tub margarines – most have little or no trans fat.

8. Starbucks on Steroids

The Starbucks Venti (20 oz) White Chocolate Mocha with 2% milk and whipped cream is more than a mere cup of coffee. It’s worse than a McDonald’s Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories and 15 grams of saturated fat that this hefty beverage supplies. But you can lose 130 calories and almost two-thirds of the bad fat if you order it with nonfat milk and no whipped cream.

9. Extreme Ice Cream

An average halfcup serving ofHäagen-Dazs ice creamsqueezes half-a-day’s saturated fat and a third-of-a-day’s cholesterol into your artery walls and makes a nearly 300-calorie down-payment on your next set of fat cells – if you can stop at a petite half-cup!

10. Stone Cold

Cold Stone Creamery’s Oh Fudge! shake(chocolate ice cream, milk, and fudge syrup) starts at 1,250 calories for the “Like It” (16 oz) size. That’s more than a large (32 oz) McDonald’s McCafe Chocolate Triple Thick Shake. The “Love It” (20 oz) has 1,660 calories and the “Gotta Have It” (24 oz) reaches 1,920 calories (just about an entire day’s worth) and 69 grams of saturated fat (3½ days’ worth). That’s the saturated fat content of two 16 oz T-bone steaks plus a buttered baked potato, all blended into a handy 24 oz cup.

 

Ten Best Foods

1. Sweet Potatoes

A nutritional All-Star — one of the best vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

2. Mangoes

Just one cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Bonus: mango is one of the fruits least likely to have pesticide residues.

3. Unsweetened Greek Yogurt

Non-fat, plain Greek yogurt has a pleasant tartness that’s a perfect foil for the natural sweetness of berries, bananas, or your favorite breakfast cereal. It’s strained, so even the fat-free versions are thick and creamy. And the lost liquid means that the yogurt that’s left has twice the protein of ordinary yogurt – about 17 grams in 6 ounces of plain Greek yogurt.

4. Broccoli

It has lots of vitamin C, carotenoids, vitamin K and folic acid. Steam it just enough so that it’s still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.

5. Wild Salmon

The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And wild-caught salmon has less PCB contaminants than farmed salmon.

6. Crispbreads

Whole-grain rye crackers, like Wasa, Kavli, and Ryvita — usually called crispbreads — are loaded with fiber and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.

7. Garbanzo Beans

All beans are good beans. They’re rich in protein, fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they’re so versatile. Just drain, rinse, and toss a handful on your green salad; throw them into vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.

8. Watermelon

Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day’s vitamins A and C, a nice shot of potassium, and a healthy dose of lycopene for only 80 fat-free, salt-free calories. And when they’re in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.

9. Butternut Squash

Steam a sliced squash or buy peeled, diced butternut squash at the supermarket that’s ready to go into the oven, a stir-fry, or a soup. It’s an easy way to get lots of vitamins A and C and fiber.

10. Leafy Greens

Don’t miss out on powerhouse greens like kale, collards, spinach, turnip greens, mustard greens, and Swiss chard. These stand-out leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice or red wine vinegar.

 

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desk
A ripe peach with an ugly bruise,
a pair of stinky tennis shoes,
a day-old ham-and-cheese on rye,
a swimsuit that I left to dry,
a pencil that glows in the dark,
some bubble gum found in the park,
a paper bag with cookie crumbs,
an old kazoo that barely hums,
a spelling test I almost failed,
a letter that I should have mailed,
and one more thing, I must confess,
a note from teacher: Clean This Mess!!!!

by Bruce Lansky

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Kid-Friendly_Summer-Fun_Heather_44235

50 Healthiest Snacks

Snacks can be a dieter’s best friend, if you choose the right ones. The list below offers 50 between-meal bites that will help you stay slim and satisfied. Those marked with an * contain a protein, fiber, calcium or antioxidants to keep your body at its best. The rest will help fend off a craving without a lot of added fat, sugar or calories. No matter what you choose, you’ll lose (weight, that is)

 

Sate a salt craving

  • 23 almonds (162 calories)*
    This is our top savory super snack because it offers fiber, heart-healthy fats and vitamin E, which may help your body bounce back post-workout. The nuts also pack alpha-linolenic acid, which revs your body’s fat-burning ability.
  • 5 olives (any kind) (45 calories)
  • 1 small Martin’s pretzel (50 calories)
  • 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)*
  • 1/4 cup hummus, 3 carrot sticks (80 calories)*
  • 1 Wasa Multigrain Crispbread topped with 1 tbsp avocado and 1 tbsp hummus (80 calories)*
  • 6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers (80 calories)*
  • 1/3 cup 1/2-inch-thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 for 30 minutes (80 calories)*
  • 1/4 cup black beans combined with 1 tbsp salsa, 1 tbsp cottage cheese and 1/2 tbsp guacamole; savor with 4 celery stalks (80 calories)*
  • 1/4 cup 1/4-inch-thick cucumber slices, tossed with 3 oz nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice and 1 tsp finely chopped fresh dill (80 calories)*
  • 1/2 slice whole-wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp Greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil (80 calories)*
  • 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)*
  • One 1-oz package tuna jerky (90 calories)*
  • 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)*
  • 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
  • 15 Eden’s Nori Maki Crackers rice crackers (110 calories)
  • 1 cup unshelled edamame (120 calories)*
  • 25 Eden’s Vegetable Chips (140 calories)
  • 1/4 cup Trader Joe’s Chili con Queso, 18 baked tortilla chips (140 calories)
  • 1/2 cup pumpkin seeds in shell (143 calories)*
  • 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)*
  • 9 cashews (180 calories)*
  • 1 Subway Turkey Breast Wrap (190 calories)*

Satisfy a sweet tooth

  • 8 oz plain yogurt (110 calories, 0 g fat)*
    This get-skinny staple is the ultimate sweet snack. The mix of carbs and protein in lowfat yogurt keep blood sugar level, stave off hunger and helps your body store less fat. Add fresh berries for flavor and a punch of antioxidants.
  • 1 Fla-Vor-Ice Lite Sugar-Free (5 calories)
  • 10 frozen grapes (20 calories)*
  • 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
  • 10 strawberries rolled in confectioners’ sugar (71 calories)*
  • 1 packet O’Coco’s Mocha cookies (90 calories)
  • 1 Strawberry Froz Fruit bar (90 calories)*
  • 1 Jelly Belly 100-calorie pack (100 calories)
  • One 100-calorie pack Trader Joe’s Chocolate Graham Toucan Cookies (100 calories)
  • One 100-calorie Balance Bar (100 calories)*
  • 2 Raspberry Newtons (100 calories)*
  • 1 Starbucks Mocha Frappuccino bar (120 calories)
  • 1 package Back to Nature Honey Graham Sticks (120 calories)
  • 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)*
  • 2 tbsp Better ‘n Peanut Butter, 4 stalks celery (124 calories)*
  • 1 bag Orville Redenbacher’s Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)*
  • 1 candy apple with coconut shavings (130 calories)*
  • 1/2 cup sliced pears with marshmallow cream topping (139 calories)*
  • 24 Annie’s Chocolate Chip Bunny Graham cookies (140 calories)
  • Half of a 1.08-oz container of M&M’s Minis mixed with 1/3 cup lowfat granola (145 calories)
  • 3/4 cup Cocoa Pebbles with 1/2 cup skim milk (157 calories)*
  • 1 cup apple slices dipped in 2 tbsp caramel topping (160 calories)*
  • 4 Entenmann’s chocolate chip cookies (160 calories)
  • 1 McDonald’s Fruit ‘n Yogurt Parfait (160 calories)*
  • 1 vanilla-almond shake: Blend 1/2 cup skim milk with 1/2 cup frozen yogurt and 1 drop almond extract (165 calories)*
  • 3/4 cup warm apple sauce (165 calories)*
  • 1 cup lowfat chocolate milk*
 

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Well actually it’s what’s in it that should be healthy not the box, unless your lunchbox has a secret life!

fruit

 

 

 

Your lunch should be a part of your balanced daily diet.  Look up our topic “Balanced diet” if you haven’t seen it.

Lunch is an important meal. As you are going to be in school for about 12 years of your life, you will certainly need to get some fresh ideas about what to make from time to time.

After all, the same boring food every day is, well…. boring!

 

Important things to do

If you are going to make your own lunch then here are some ideas to keep you safe, healthy and out of trouble.

Do

  • cheeseAsk mum which food you can use (she may be planning to use just what you want).
  • Wash your hands before you start.
  • Use different chopping boards and knives for meat and vegetables.
  • Get everything together that you are going to use.
  • Wash and dry salad vegetables. Use a paper towel to dry them properly.
    (Soggy sandwiches are not too good, especially if you’ve been looking forward to a nice crisp lunch.)
  • Use small knives – they are easier for you to manage.
  • Clean as you go. You don’t want to be eating a ‘germ’ sandwich do you?
  • Wash your hands if you do something different while you are making your lunch – for the same reason.
  • Ask mum to help if you need to grate anything or use anything electrical, like a can opener or a blender.
  • When you’ve finished, wrap the foods you have used or put lids on before you put them away.

 

Lunch box ideas

We are lucky to have such a wide range of foods nowadays.

People have come from all over the world to make their home in our country and they have brought some wonderful foods with them.

 

Bread

breadYou think that’s boring? So look around the stores and bakeries and you’ll find some very exciting things out there. Here are some of them:

white sliced, fortified white, high fibre, brown, wholemeal, wheatmeal, rye, fruit, cheese and chives, pumpkin, pitta, Lebanese, brioche, mountain bread and heaps of others – so there is a big choice for you, and a chance to liven up your sandwich straight away.

 

Fillings

Remember how to avoid soggy sandwiches? Good because you wouldn’t want to spoil these. Spreading a little butter or margarine on the bread will help keep the sandwich from getting soggy if you have a runny filling to put into it, but most sandwiches do not need a lot of butter or margarine.

fruitIf you are going to have fillings which are normally kept in the fridge, such as cooked meat, you need to be able to keep your sandwich cold. An icebrick or frozen drink can help with this. Even in winter you need to be able to do this – you probably have heating in your classroom.

  • Cream cheese, chopped celery and sultanas.
  • Grated carrot and cheese with ‘lite’ mayonnaise (mayo).
  • Chopped cooked chicken and mayonnaise, with lettuce.
  • Grated cheese and chopped celery, or carrot.
  • Leftover roast meat with grated carrot, chopped lettuce and chutney or tomato sauce.
  • Lean ham, sliced cheese and a pineapple ring (make sure you dry it well).
  • Peanut butter and grated carrot. (Peanut butter is a very good food, but some kids are allergic to peanuts. Check with your teacher about whether there is a policy that asks children not to bring peanuts or peanut butter to school.)
  • Vegemite**, cheese and tomato.
  • Take a roll and a banana to eat together.
  • Take a roll, a sliced boiled egg wrapped in food-wrap, and lettuce to build your sandwich when you are ready to eat it.
  • Put your fillings inside Pitta bread or roll them inside Lebanese bread (Vegemite** tastes great in either of these)

 *This is a good idea. Wrap any strong smelling foods separately then build your sandwich just when you’re ready to eat it, or they tend to be a bit smelly by lunchtime.

 

What else?

  • milkUse rice cakes, English muffins, crispbreads and cracker biscuits with cooked chicken drumsticks, cheese and apple, vegetable slice or leftovers and salads. (Remember that kids need energy, so don’t use low energy rice cakes or crispbreads only, because they will not give you enough energy).
  • Try to include a piece of fruit and a drink. Frozen water or juice can keep your lunch box cool in summer.
  • If you want to drink milk at lunchtime you could freeze a tetra-pack milk drink (one in a sealed carton) or buy it from the school canteen as milk goes off pretty quickly – or you could freeze a small tub of yoghurt.
  • You can make some special lunch box treats and freeze them for later.

Your family will probably have some favourite recipes but here are a couple of healthy lunches, which some children want to share with you.

 

Kid’s favourite lunches

Strawberries

fruit 

 

 

are yummy

clear.gif (814 bytes)
A sandwich of multi-grain bread, with a filling of crunchy lettuce, a slice of cheese and mayonnaise.
A banana
A small piece of coconut.
A few banana chips.
A bottle of apple juice.
A salad sandwich
A bottle of water
A green apple.
clear.gif (814 bytes)
2 slices of high-fibre bread.
A slice of cheese, 2 sardines, mayonnaise, a slice of tomato, lettuce, cucumber.
A green apple.
Orange juice.
vegetable “I’m celery.
I’m great with cream cheese.”
clear.gif (814 bytes)
Lebanese bread with hommos and tabouli rolled up.
Orange juice
An apple
vegetable Brown bread
Left-over cold meat
Tomato or tomato sauce
Apple
Water
clear.gif (814 bytes)
4 Wholemeal biscuits
Slice cheese
Slice ham
A small bowl of salad
Orange
Water.
vegetable Raw fruit and vegies are good for your teeth

What do you like to find in your lunchbox?

 

Dr Kate says:

Dr Kate

“Skipping lunch is not the way
To keep you going through the day.
Make a healthy lunch a part
Of eating healthy, being smart”.

 

Can you choose healthy food at your school canteen? food

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Tabulampot

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