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Kids' Meal Ideas
to Dr. Fuhrman on the local Alan Handelman show: Super Immunity -
Disease-Proof Your Child - Eat to Live!)
Check out these recipes in our PRINT Family
Carrboro/ Hillsborough) & Durham County
July 2013: Jen's Refrigerator
Pickles (click to p. 15)
So easy and fun to make with kids!
Read about Blue Morpho Butterflies at the Life + Science Museum's Magic
Butterfly House in Durham on p. 10
Todd Boyette, the Director of Morehead Planetarium & Science Center on
Be Green Popsicle &
Kale Man (click to p. 17)
read about Local Farmers' Markets on p. 15 (Chapel Hill/
Healthy French Toast & Strawberries: (click to p. 17)
Also read about the ReCYCLEry in Carrboro on p. 15
Spinach Apple Salad w/
Toasted Walnuts (click to p. 15)
· Read a great
short story by Lyle, a Carrboro Elementary 5th grader (The
King, the Staff and the Walrus) on p. 10
Pizza Bagel Snacks(click to p. 15)
· Read about the Wild
Horses of Corolla, NC (Outer Banks) on p. 5
Grapes in a Canoe(click to p. 15)
FUN kids' snacks made with
celery, peanut butter or almond butter, red grapes & thin pretzel sticks
Fortune Cookies (click to
Cranberry Oat Bran Muffins
(click to p. 14)
There is nothing like fresh
lemonade on a hot, summer day, and it's so easy to make!
6 lemons, freshly squeezed,
seeds removed (about 1 cup)
3/4 cup sugar (regular or superfine)
1 cup crushed ice
4 cups water
Place all of the
ingredients in a blender and blend until smooth. (If you don't have
a blender, just mix the ingredients well.) Makes 1 1/2 quarts.
Serve with ice and enjoy! (Add strawberries before blending for beautiful,
natural pink lemonade.)
Click here for great lunch ideas from
Whole Foods Kids
Fresh cooked oatmeal makes a
healthy, satisfying breakfast! For steel cut oatmeal, soak the oatmeal in the cooking
water overnight and then cook for 5-10 minutes. Regular oatmeal
can be cooked in 5 minutes or so without soaking.
Make it even YUMMIER
by adding one of the following: a teaspoon of vanilla, some maple syrup,
cinnamon, diced apples, raisins, walnuts, FRESH FRUIT.
For a two-serving
pot of oatmeal, add a teaspoon of vanilla an a teaspoon of cinnamon for
yummy flavor without the sugar. Add diced apples while cooking for
a naturally sweetened flavor (or you can add the diced apples to the
oatmeal after it has cooked it you prefer crunchy apples.)
Other healthy toppings to add to the cooked oatmeal: a sprinkling of walnuts; a
dash of wheat germ; a dash of ground flax seed; a handful of
blueberries. Try something new every time!
Serving Idea: Place little
measuring bowls with different toppings and let the children
decide which nuts or fruits they would like to mix in. (Also try
sunflower seeds, a swirl of maple syrup for a little sweetness or a tiny
bit of brown sugar. Truly though, the fruit gives the oatmeal a perfect
sweetness without any other sweetener.)
Oatmeal is a great healthy
For a quick and easy meal try making soft bean &
cheese tacos. (Heat up some tortillas, spread with refried beans,
sprinkle with cheese.) Serve with rice, guacamole, chopped tomatoes,
and sour cream for a quick and easy favorite. Saute some onions
and green peppers for fajitas.
Mashed, cooked Black Beans
Guacamole (buy ready-made, or mash fresh avocados with a little lemon
juice and a pinch of salt)
Onions and Green Peppers
Trader Joe's Pumpkin
Pancakes - HEALTHIER, YUMMY version!
Trader Joe's Pumpkin Pancake
mix is available seasonally (Fall and Winter months).
Here's our tip for making
them yummy and healthier: Substitute 1 container (4
oz.) of Trader Joe's organic apple sauce for the butter called for in
(You can use the applesauce
1:1 instead of melted butter. If you are making the entire box,
then use 4 oz. of organic apple sauce rather than 1 stick of melted
butter. Trader Joe's sells individual 4 oz serving organic
applesauce in 4 packs; we keep a 4 pack in our
pantry for baking. The Chapel Hill Trader Joe's is located in the
Village Plaza between 15-501 and Franklin St.
Applesauce works great as a
melted butter replacement for pancake mixes, and when make pancakes from scratch. We don't notice any difference in
texture; the pancakes taste the same or better. Over time
replacing melted butter with applesauce will save your family a HUGE
amount of unnecessary fat and cholesterol, without giving up flavor or
Here are our favorite versions:
1. Super Healthy & Delicious Version: Combine 1 cup
frozen organic baby spinach, 1 cup frozen blueberries, and 1 banana (and
add water or orange juice until you have the consistency you like) for
a delicious, healthy treat. Serves 2. This is a great
way to pack in the healthy benefits spinach; kids LOVE this blueberry
2. Combine 1 cup frozen organic
blueberries, 1 banana, and 1 cup organic vanilla or plain yogurt in a
blender, and blend on high speed. Makes 2 servings.
Frozen Ice Cream "Fluff" (better than ice cream; no
need for sugar - really yummy!)
This delicious treat
is another healthy alternative from Dr. Joel Fuhrman. Our
kids enjoy it as much as they like ice cream. Just PEEL and
then freeze ripe bananas and have them ready in the freezer for a
quick and delicious treat.
1 banana per person
(Peel and freeze ripe bananas in a plastic bag or pyrex bowl or
other freezer-friendly container.)
For each banana, add 1/4 cup vanilla soy milk (we sometimes
substitute low fat milk instead of soy milk)
Add a dash of vanilla extract, optional
Place the soy milk in the food processor, with the S blade in place. Turn the machine on and
add slices of frozen banana. Makes a delicious, healthy!
ice cream treat that kids love.
Fuhrman's Famous Anti-Cancer Soup (aka KIDS-FAVORITE-SOUP) Our
kids LOVE this soup! The base is 5 pounds of juiced carrots (or
buy carrot juice). No need to dice the onions,
zucchini or leeks; they are placed in the pot after removing the outer
skins/inedible parts, and they are essentially steamed until soft.
The soup is then blended together with the addition of carrot and celery
juice. Not having to chop the veggies but rather placing them in
the pot whole ends up saving a LOT of time. Most importantly,
kids and grown-ups love this soup and don't mind having leftovers re-heated
the next day!
Breakfast for Dinner
For a change of pace (or when you
just can't think of what to cook), try making breakfast for dinner! Kids
enjoy the novelty of having omelets, scrambled eggs, pancakes, waffles,
fresh fruit, and orange juice, etc. for dinner. You may find that you
already have everything you need to throw something together in the fridge and
Make sweet potato fries as a special treat for
yourself and your kids! Slice sweet potatoes lengthwise into thick fries
(or use a french fry cutter), spray them with cooking oil or brush
lightly with olive oil, sprinkle salt or garlic salt and pepper. Bake at 450 degrees for 30 minutes or until brown on bottom. Turn and bake another 15 minutes or until crisp and tender when tested with fork.
Blueberries - USDA
researchers have found that our of 30 fruits and vegetables studied, the
blueberry is the top defender of body cells against free radicals (free
radicals cause aging and diseases in the body). Even better,
blueberries are delicious! For more info visit www.blueberry.org.
Click for LOCAL
BLUEBERRY PICKING in Chapel Hill, Hillsborough, Durham, North Carolina!
the HEALTHY KIDS Challenge:
Help Support Healthy Kids
through Healthy Eating
WEBSITE FOR ASPIRING JUNIOR CHEFS! For lots of information
for aspiring young chefs (including recipes, nutrition information,
great mini-math lessons, and mini-lessons about the types of food served
in different parts of the world along with recipes for each geographic
region), see the Culinary Institute of America's website for kids at www.CIAKids.com.
Blue Ocean Institute Guide to Ocean Friendly Seafood - Some fish
species are high in mercury or other dangerous contaminants; other fish
species are being over-fished or captured using methods that threaten to
eliminate the species. The Blue Ocean Institute Guide to Ocean
Friendly Seafood includes red flag notes for fish species for which one
or more consumption advisories exist from state agencies, the U.S. Food
and Drug Administration, and the Environmental Protection Agency, or
where consumption concerns of certain fish species have been highlighted
in scientific studies. The guide also has a color-coded fish key
showing which fish species are relatively abundant, those where problems
exist with the farming methods, and those where the species are being
overfished, have a high rate of "bycatch" (ensnaring other
creatures), and poor management etc.
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