Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Cooking with Your
        Kids

Simple healthy recipes the whole family can enjoy
Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Contents

Introduction .............................................................................................2
Home Learning Ideas for Kids.................................................................3
Weighing and Measuring ........................................................................4
The Four C’s of Food Safety ...................................................................5
Recipes
  Banana Smoothie ................................................................................6
  Cheese and Vegetable Drop Scones ...................................................6
  Cinnamon Apples .................................................................................6
  Mango Sorbet ......................................................................................6
  Mini Pizza’s ..........................................................................................6
  Vegetable Bugs....................................................................................6

                                Refresh.ED is produced at Edith Cowan University
                                   with funding from the Department of Health

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Introduction
This collection of recipes has been put together as a beginner’s guide for
parents wanting to cook with their children.
Preparing meals and healthy snacks with our children is a very valuable
life learning experience. It is more than learning to cook; It is about
having time to connect and build relationships with them.
Preparing recipes with our children develops literacy, numerous, fine
motor, communication and co-operation skills.
Always ensure young children are supervised when preparing recipes
and that they understand safe food handling and preparation.
We hope these recipes provide inspiration and a few ideas for you to
spend time preparing food with your children.

You might see cooking, we see………

From
The Refresh.ED Team

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Home Learning Ideas for Kids

1. Write your own recipe using the Refresh.ED template.
   https://www.refreshedschools.health.wa.gov.au/wp-
   content/uploads/2020/03/Creating-a-recipe-Home-Learning-
   Activity_Final.pdf

2. Create a recipe book including your families favourite meals.

3. Create a pictorial recipe like our Vegetable Bugs recipe.

4. Make a cooking video demonstrating one of the recipes and share
   it with us on Facebook - Refresh.ED - Food and Nutrition Home
   Learning Ideas

5. Calculate the cost of a recipe using Refresh.ED - How to Cost a
   Recipe template.
   https://www.refreshedschools.health.wa.gov.au/wp-
   content/uploads/2020/04/How-to-cost-a-recipe-1.pdf

6. Place the ingredients of a recipe into the correct sections of the
   Australian Guide to Healthy Eating.
   https://www.refreshedschools.health.wa.gov.au/wp-
   content/uploads/2020/04/Healthy-Plate.pdf

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Weighing and Measuring
Measuring Cups

                           1/2 cup
        1 cup                             1/3 cup

                                                              1/4 cup

Measuring Spoons

1 Tablespoon (Tbsp) = (20ml)

1 teaspoon (tsp) = (5ml)

½ teaspoon = (2.5 ml)

¼ teaspoon = (1.25 ml)

Liquid Measuring Jug

1 metric cup = 250 ml
3/4 metric cup = 187 ml
2/3 metric cup = 166 ml
1/2 metric cup = 125 ml
1/3 metric cup = 83 ml
1/4 metric cup = 63 ml

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
The Four C’s of Food Safety

           Here is a quick guide to keep your kitchen clean and your food safe.
Clean
  •     Wash hands for 20 seconds with warm soapy water and dry them
        before starting to cook. Repeat after handling raw meats or poultry.
  •     Wash and dry chopping boards, utensils and work surfaces after
        preparing raw meats and poultry.

Cook
  •     Cook poultry, hamburger, minced and stuffed meats and sausages
        until juices run clear.
  •     Defrost frozen poultry, minced, rolled and stuffed meats thoroughly
        before cooking.
  •     Always follow cooking instructions on packaged foods.
  •     Reheat foods to steaming hot all the way through before eating.
  •     Cooked foods (including vegetables and rice) should never be
        reheated more than once.
  •     Keep hot foods steaming hot at or above 60°C.
Chill
  •     Keep your fridge at 5°C and your freezer at -15°C.
  •     Keep cooked and perishable foods in the refrigerator.
  •     Refrigerate hot foods as soon as they stop steaming.
  •     Refrigerate leftovers promptly.
  •     Defrost food in the fridge, not on the sink or bench.
  •     Cook foods defrosted in a microwave immediately.

Cover
  •     Keep raw meat and poultry from touching other food.
  •     Keep raw meat and poultry in the bottom of the fridge or in a
        sealed container to prevent drip onto other food.
  •     Keep food in pantry covered to prevent contamination by
        chemicals, molds, bacteria, foreign objects, insects and
        animals.

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Banana Smoothie

Ingredients                      Serves 2

2 cups milk
½ cup natural yoghurt
1 ripe banana
2 Tbs rolled oats

Equipment

Chopping board
Knife
Measuring jug
Measuring spoon
Blender
Serving cups

Method

   1.   Peel and cut banana.
   2.   Measure milk, yoghurt and rolled oats.
   3.   Place ingredients in blender and mix for 1 minute.
   4.   Serve in a tall cup.

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Cheese and Vegetable Drop Scones
Ingredients                  Makes 20

1/2 cup elf raising flour
1/2 cup wholemeal self-raising flour
75 grams cheddar cheese, grated
1/3 cup milk
2 tbsp butter, melted
1/2 small zucchini, grated
1/4 carrot, grated

Equipment

1 cup measuring cup
sieve
kitchen scales
measuring jug
grater
chopping board
knife
small microwave bowl
2 x large mixing bowls
stirring spoons
2 x dessert spoons
baking tray
baking paper

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
Method

1. HEAT oven to 230°C.

2. LINE baking trays with baking paper.

3. GRATE cheese and place in a bowl.

4. GRATE carrot and place in a bowl.

5. GRATE zucchini and place in a bowl.

6. MEASURE 1/2 cup self-raising flour.

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Cooking with Your Kids - Simple healthy recipes the whole family can enjoy - Refresh ED
7. MEASURE 1/2 cup wholemeal self-raising flour.

8. SIFT both cups of flour into the large bowl.

9. STIR the grated cheese into the flour.

10. MELT the butter in the
microwave, medium heat for about
20 seconds.

11. MEASURE 1/3 of a cup of milk.

12. MIX the milk, butter, carrot and zucchini
together in a medium bowl.

13. GENTLY STIR the vegetable mixture into the flour
mixture just until evenly moistened.

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14. DROP a heaped spoon full of mixture onto baking
trays – 3 cm apart.

15. BAKE in the oven for 8-10 minutes or until golden
brown.

16. SERVE warm as a snack or with soup or garden
salad for lunch/dinner.

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Cinnamon Apples

Ingredients                  Serves 4

4 apples
1T water
½ teaspoon ground cinnamon
1 c natural yoghurt

Equipment

Chopping board
Knife
Medium microwave bowl
Stirring spoons
Measuring cup

Method

  1. Cut apples into ¼’s and remove the core. Slice into thin wedges.
  2. Place apple, cinnamon and water in a microwave safe bowl and mix.
  3. Cover with cling film with holes in it and microwave on HIGH for 1 minute. If not
     soft, microwave in 30 second bursts until you get the right texture.
  4. Serve into cups for tasting.
  5. Can be topped with ¼ c yoghurt.

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Mango Sorbet

Ingredients                Serves 4

500g frozen mango
juice of ½ lime

Equipment

blender
serving cups

Method

  1. Place chopped fruit into the bowl of a food processor.
  2. Process the mango and lime juice until it becomes granular. Scrape
     down slides and process again.
  3. Repeat 4-5 times until smooth and creamy.
  4. Spoon into serving cups.

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Mini Pizza’s

Ingredients                   Makes 10

Pizza Dough
150g Baking Flour
50g Wholemeal Flour
1 t Yeast
110g warm water
Salt
Olive Oil
                                            Equipment
Tomato Base
Garlic                                      Kitchen scales
Tinned tomato                               Large mixing bowl
Onion                                       Measuring jug
                                            Grater
Topping                                     Chopping board
350g Cheddar cheese, grated                 Knifes
1/2 capsicum, diced                         Dessert spoon
50g mushrooms                               Baking tray
Basil                                       Baking paper

Method

  1.   Heat oven to 230°C. Line baking trays with baking paper.
  2.   Grate cheese.
  3.   Dice capsicum place in bowl.
  4.   Dice mushroom place in bowl.
  5.   Press dough into a small round.
  6.   Spread tomato base onto dough.
  7.   Top pizza base with cheese and capsicum and mushroom.
  8. Bake for 10 minutes or until golden brown. Serve warm.

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Vegetable Bugs

Ingredients                  Makes 8
2 celery sticks
1 small cucumber
1/3 cup cream cheese
1/2 punnet cherry tomatoes, cut in half
chives

Equipment

chopping board
sharp knife
butter knife
tray or plate to serve

Method
1.   CUT celery into 7 cm sticks.

2. CUT cherry tomatoes into halves.

3. CUT cucumber into half, length ways.

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4. CUT cucumber into thin slices.

5. CUT chives into 2cm pieces.

5. SPREAD cream cheese to fill the celery with a butter
knife.

6. PLACE a cherry tomato half on one end of the celery
stick as a head.

7. PLACE 4 cucumber slices on the celery stick as wings.

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8. CUT 2 small dots into the head and stick chives in as
antennae.

9. SERVE your vegetable bugs on a plate.

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