December 4, 2008

Dear Parents and Families

My name is Urooj Afzal-Uddin, and I have just completed my practicum in the OAM Classroom. I have truly enjoyed my experience. I have created this book as a gift of appreciation to the staff and families who have all made this a valuable learning experience for me.

I got the idea for this project from my passion for food and health, which I decided to merge with my interest in working with families and children. I wanted to create something that would be beneficial and wholesome to the families and staff (pun intended). I have taken several Nutrition courses here at UT which have cultivated my interest in health and food science.

I was born in Dallas, Texas, and have been living in Houston for the past 7 years. Having lived overseas for most of my life I am fortunate to have diverse social experiences. Although I am the youngest in my immediate family, I have 12 younger cousins, who have greatly contributed to my experience with children. The School of Human Ecology here at UT has offered me a highly valuable education to further my interests in both nutrition and child development. My interests/hobbies include cooking, swimming, painting, reading articles online, and spending time with my family and friends.

During my head teaching in the OAM classroom, I incorporated my interest of healthy eating in some of the activities I planned. With the help of the families contributing food advertisement cutouts, I was able to create a fun food group sorting game for the class on a large Food Pyramid I made. Through this game I introduced the children to vitamins and what they do for our bodies. Later in the semester, I had a healthy vs. unhealthy food game where the children made their decisions about which foods we should eat a small amount of (the unhealthy with less vitamins) and which foods we should eat a large amount of ( the healthy food with more vitamins). I hope that this book will not only be appealing for parents but for the children also. I believe that learning and interest go hand in hand, and when children enjoy what they’re doing, the experience is all the more significant. Not only does this go for learning objectively, but I believe it also applies to social and emotional aspects of development. When I was growing up, the kitchen was a place that harbored some of the best memories with my family.

I have arranged the recipes by food group, and some are chosen particularly because I know the children enjoy those ingredients. I have also included a section on tips on hygiene in the kitchen, incorporating children in the kitchen, and local restaurants in Austin that are healthy and children friendly.

It has been an honor for me to work at this lab school and I hope that this compilation will bring fun and priceless memories to you and your families. I hope that you enjoy this book as much as I have enjoyed putting it together.

Sincerely,

Urooj Afzal-Uddin

Kid's in the Kitchen

Cooking with children in the kitchen is a lot more than splitting up tasks. It’s a chance for bonding and learning.

Planning a menu can be a positive experience for children. It gives them a sense of importance and boosts their self esteem. Encourage them to think of ideas. Sometimes by offering them a couple choices you have picked, the child still feels included in the planning. This is best when it comes to holidays or weekends with many guests visiting, which are times a child is prone to feeling left out. Make it aware that you are writing down as the planning discussion is happening, this will reassure the child that he/she is actually contributing, developing a trust with you and commitment to the child’s input.

Planning and discussing with children also allows them to be creative and express themselves imaginatively.

Preparing and cooking will be a much more cooperative experience when the child feels they are needed. As you are preparing- talk about the importance of the main ingredient of the dish. This allows the children to connect their actions to a broader context and meaning. For example, why carrots are good for our bodies. “They help our eyes. Milk and cheese help our bones grow strong. Fish makes our hair strong.”

Kids in the kitchen is more than quality time for you and your child, it is also a time where the child will become aware of different symbols, words, concepts, and even come closer to trying new foods. For example, they will become well acquainted with symbols such as the half sign ( ½ ) visually in writing and in measurement, and by discussing with you what a half means. It is also interesting to point out and talk about the changes occurring when cooking, such as the changes in texture, color, and smell.

Children in Charge

Here is a list of responsibilities in the kitchen for the child:

Cooking:

Gently rinse the fruits & vegetables.

Tear leaves- mint, lettuce, herbs etc.

Dip berries or grapes into water to wash them.

Lay out paper towel to place washed fruits/vegetables on.

Bring ingredients from one place to another.

Beat eggs with a fork or whisk.

Pour liquid ingredients into a bowl.

Dump dry ingredients into a bowl.

Stir batter with a spoon.

Roll a lemon or orange and squeeze out the juice.

Cut soft ingredients with a butter knife.

Mash bananas, potatoes, carrots, yams

The Table:

Clear table for meal.

Set the table.

Choose the napkins & placemats, table cover ( you can select a couple and ask them to choose one)

Put rolls or bread on a plate or in a basket.

Bring items to the table.

Pour milk or water from a small pitcher

Kitchen clean-up:

Clear table after everyone has left

Bring back other items to the kitchen, one by one

Cleaning up together can be a good experience also. This replaces the chore association of clean up with another activity done together.

Importance of the Dinner Table

Aside from the emphasis on healthy alternatives, another reason for this project was to highlight the importance of the dinner table. Just as important as implementing healthier eating habits is the context of the meal itself. Dinner is when the whole family comes together and enjoys one activity together. When a child feels like a part of that process, eating together will be just as valuable. This early development of self worth is vital in a healthy physical and mental foundation.

Children are also more likely to enjoy the food they eat because it has a positive association. While the recipes are for the physical health and well being of the child, the dinner table’s importance is more for emotional health.

Even if sometimes a parent is unable to make it in time for dinner, even getting together with your child and preparing lunch for the next day would mean something to them. The next day at school with the lunch made with mom will definitely brighten the day. It also creates better eating habits. This connection with the family at the dinner table promotes a healthier emotional state, preventing an unhealthy habits later in life.

Healthy and Kid Friendly Spots in Austin, Texas

EZ’s Restaurant www.ezsrestaurants.com

3918 N Lamar Blvd
Austin, TX 78756
(512) 302-1800

Fresh Choice Restaurant www.freshchoice.com
9761 Great Hills Trl
Austin, TX 78759
(512) 795-9200

Java Dive Organic Café and Bakery www.javadivecafe.com

1607 Ranch Road 620 North
Located at the Oak Grove Shopping Plaza, Austin, TX 78734
(512) 266-5885

Koriente www.koriente.com

621 E 7th St.

Austin, TX, 78701

(512) 275-0852

Magnolia Café South www.cafemagnolia.com

1920 S. Congress Ave.
Austin, TX 78704

(512) 445-0000

Veggie Heaven

1914 Guadalupe St # A

Austin, TX‎ 78705

(512) 457-1013

Mama Fu’s www.mamafus.com

11301 Lakeline Blvd
Austin, TX 78717

(512) 637-6771

Article to share- Household use for lemons!

A staple in most homes, citrus fruit, including oranges, lemons and limes, makes a beautiful, fragrant display that can piled in a bowl. We also like to use them in a flower arrangement. Peeking out from the bottom of a clear glass container, they serve a dual purpose: beauty and as an anchor to an arrangement. They're also handy to have around the house for the reasons we've gathered together here...

Rub lemon on your faucets to remove lime scale, hard water stains, and soap residue. It also works on porcelain.

• Whiten tennis shoes by spraying them with lemon juice and placing them in the sun


• For a mild, stain-free bleach, soak your delicates in a mixture of lemon juice and baking soda for at least half an hour before washing.


• Boost your laundry detergent’s power by adding lemon juice to a wash cycle for fresh smelling laundry, to brighten whites and remove rust and mineral stains.


• For ink spots on clothing, apply lots of lemon juice to the stain as soon as possible. Wash the garment in normal cycle in cold water.


• Remove unsightly underarm stains from shirts and blouses simply by scrubbing them with a mixture of equal parts lemon juice (or white vinegar) and water.
• Another all-purpose cleaning solution: combine lemon juice, vinegar and water in a spray bottle.
• Rub fresh orange or lemon peels over your exposed skin to keep away mosquitoes and gnats.
• Puree orange peels in 1 cup warm water. Slowly pour the solution over and into anthills to get rid of them.
• To keep cats from using your lawn as a litter box, mix orange peels and coffee grounds and distribute it around their favorite spots. If they don't take the hint, lay down a second batch and try moistening it with a bit of water.

The best part about these tips? They are completely pesticide/chemical free and the all natural solutions are child friendly!

Here's the link for more: http://www.re-nest.com/re-nest/cleaning/27-household-uses-for-citrus-fruit-046057







http://www.re-nest.com/re-nest/cleaning/27-household-uses-for-citrus-fruit-046057

Hygiene & Health Go Hand in Hand

If children understand why it is important to stay clean in the kitchen, the more likely they are going to do it.

Explaining what bacteria is and what it does helps the children visualize it! For example, Food hygiene is all about preventing the spread of bacteria that can cause disease. Bacteria are living organisms just like you and me. They’re just so small that we can’t see them. And if they get in our mouths and tummies, they will make us sick.

They like to live in warm, wet places, like our hands. If we wash our hands with soap and make sure they are dry, then we don’t have to worry about the bacteria getting into our mouths and tummies. Most of our kid’s at the lab school are already in the habit of washing their hands before and after snack, so that’s a plus!

Sweets (Fat, Oil etc.)

Mango Ginger Floats

Makes 4 servings

Ingredients:

• 1 (3/4-pound) mango
• 3 tablespoons fresh lime juice, or to taste
• 1 tablespoon sugar, or to taste
• 1 pint mango ice cream
• About 16 ounces chilled ginger ale

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Peel and pit mango, then chop. Purée with lime juice and sugar in a blender until smooth. Divide among tall glasses, then top with ice cream and ginger ale. Serve with straws.

What a great alternative to a fatty shake or ice cream float!

* Recipe courtesy of Gourmet

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Honeydew Lime Popsicles

Makes 6-10 popsicles

Ingredients:

• 1/4 cup superfine or regular granulated sugar
• 1/4 cup water
• 1 (3 1/2-lb) ripe honeydew melon, peeled, seeded, and cut into 1/2-inch pieces (4 cups)
• 2/3 cup fresh lime juice
• Special equipment: 6 to 10 Popsicle molds and sticks- could just use paper cups!

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Dissolve sugar in water by stirring if using superfine or by heating in a small heavy saucepan if using regular granulated (then cool).

Blend half of melon and half of lime juice in a blender until smooth. Add syrup and remaining melon and lime juice and purée until smooth. Force purée through a fine-mesh sieve into a 2-quart glass measure or bowl, pressing on solids and then discarding them.

Pour mixture into molds and freeze until slushy, about 2 hours.

Insert sticks, then freeze Popsicles until completely hardened, at least 6 hours.

Simple, healthy, and fun!

* Recipe courtesy of Gourmet

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Deep Dark Chocolate Cookies

Makes 24

Ingredients:

• Nonstick vegetable oil spray
• 1 1/2 cups bittersweet chocolate chips (about 9 ounces), divided
• 3 large egg whites, room temperature
• 2 1/2 cups powdered sugar, divided
• 1/2 cup unsweetened cocoa powder
• 1 tablespoon cornstarch
• 1/4 teaspoon salt

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Preheat oven to 400°F. Spray 2 large baking sheets with nonstick spray. Melt 1 cup chocolate chips in glass bowl in microwave, stirring twice, about 2 minutes. Cool slightly.

Using electric mixer, beat whites in large bowl to soft peaks. Gradually beat in 1 cup sugar. Continue beating until mixture resembles soft marshmallow crème. Whisk 1 cup sugar, cocoa, cornstarch, and salt in medium bowl to blend. On low speed, beat dry ingredients into meringue. Stir in lukewarm chocolate and 1/2 cup chocolate chips (dough will become very stiff).

Place 1/2 cup sugar in bowl. Roll 1 rounded tablespoon dough into ball; roll in sugar, coating thickly. Place on prepared sheet. Repeat with remaining dough, spacing 2 inches apart. Bake until puffed and tops crack, about 10 minutes. Cool on sheets on rack 10 minutes. Transfer to rack; cool.

This recipe is ideal because it does not require butter or flour, cutting off a lot of extra calories that chocolate cookies usually pack, all while still being chocolaty as ever!

* Recipe courtesy of Bon Appétit

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Whole Wheat S’more Cookies

Makes 36

Ingredients:

• 3 cups whole wheat flour or white whole wheat flour
• 1 1/2 cups (packed) golden brown sugar
• 3/4 teaspoon salt
• 1/2 teaspoon baking soda
• 2 large eggs
• 1/2 cup buttermilk
• 1 tablespoon robust-flavored (dark) molasses
• 1 1/2 teaspoons vanilla extract
• 1/2 cup (1 stick) unsalted butter, melted
• 1 1/2 cups milk chocolate chips (about 9 ounces)
• 1 cup mini marshmallows
• 3/4 cup coarsely chopped walnuts

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Preheat oven to 350°F. Line 3 large rimmed baking sheets with parchment paper. Whisk flour, sugar, salt, and baking soda in large bowl. Whisk eggs, buttermilk, molasses, and vanilla extract in medium bowl; whisk in butter. Add egg mixture to dry ingredients, stirring until dough is evenly moistened. Stir in chocolate chips, marshmallows, and nuts.

Drop cookie dough by rounded tablespoonfuls onto prepared sheets, spacing about 3 inches apart (about 12 cookies per sheet). Bake cookies, 1 sheet at a time, until golden brown, dry to touch, but still slightly soft, about 15 minutes. Let cookies cool on sheets 10 minutes. Transfer cookies to racks and cool (cookies will firm up).

This is a slightly more nutritious version of s’mores, with the plus being whole wheat flour.

* Recipe courtesy of Bon Appétit

Protein

Curry Chicken

*Dairy free recipe

Makes 2 servings

Ingredients:

• 4 4 oz. boneless, skinless chicken breasts
• 8 oz. plain or vanilla soy yogurt (lactose free)
• 2 1/2 tsp. cilantro
• 2 1/2 tsp. curry powder (see below)

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Preheat oven to 375°F

Combine yogurt, cilantro, and curry powder in a shallow bowl.

Add chicken to yogurt sauce and coat evenly.

Place chicken in a greased casserole dish.

Spoon remainder of yogurt sauce on top of the chicken.

Bake chicken for 35 minutes or until it's no longer pink in the middle.

Tastes great with a side of bread, rice, couscous, or vegetables.

*Recipe courtesy of Kidshealth.org

Curry Powder:

Although there are many variations of curry powder, this is the basic composition:

Makes about ½ cup

• 2 tablespoons whole cumin seeds, toasted
• 2 tablespoons whole cardamom seeds, toasted
• 2 tablespoons whole coriander seeds, toasted
• 1/4 cup ground turmeric
• 1 tablespoon dry mustard
• 1 teaspoon cayenne

Grind all ingredients into powder and store in an airtight container.

Of course, you can decrease or increase any ingredient to your liking. Curry powder stays fresh and is reusable for months when stored in an airtight container. To use at it’s freshest, keep the blend of spices in an airtight container, and grind the amount you want right before using. The easiest method of toasting these spices are on an ungreased frying pan on medium heat. Be careful sometimes the seeds pop!

*Recipe courtesy of Alton Brown, Food Network

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Turkey Breast Tenderloins with Tomato Jam

Makes 8 servings

Ingredients:

For tomato jam

• 4 plum tomatoes (about 12 ounces), cored and diced (2 1/2 cups)
• 1/2 cup white distilled vinegar
• 1/3 cup sugar
• 1/4 cup water
• 1/4 teaspoon salt
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried tarragon
• 1/4 teaspoon vanilla extract

For turkey medallions

• One 1-pound turkey breast (see Tips, below)
• 1/2 cup all-purpose flour
• 1/3 cup polenta or coarse cornmeal
• 3/4 teaspoon ground cumin
• 3/4 teaspoon chili powder
• 3/4 teaspoon ground coriander
• 3/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons olive oil

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Make tomato jam:
In medium saucepan over medium heat, combine all ingredients and bring to boil. Reduce heat to low and simmer until mixture has thick, jam-like consistency, about 1 hour.

Make turkey:
Slice turkey breast diagonally into eight (2-ounce) portions. Pound these with meat mallet between sheets of wax paper to 1/2-inch thick.

In shallow glass baking pan, combine flour, polenta, cumin, chili powder, coriander, garlic powder, salt, and pepper.

In a large stainless steel sauté pan over medium heat, warm oil. Dredge turkey medallions in seasoned polenta mixture, add to pan, and cook (working in 2 batches if necessary) until golden-brown, 3 to 5 minutes per side.

Fun to eat, and the jam can be reused with any other source of protein or sandwiches.

* Recipe courtesy of Epicurious.com

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Roast Beef and Avocado Finger Sandwiches

Makes about 10

Ingredients:

• 1 medium ripe California avocado (preferably Hass)
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh chives, minced
• 1/2 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• 12 very thin slices white sandwich bread
• 2 tablespoons mayonnaise
• 1/2 pound purchased or pre-made thinly sliced rare roast beef

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In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly.

Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich.

Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds.

This is great sandwich to take for a picnic! (AKA the Hill) :)

*Recipe courtesy of Epicurious.com