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Kid's Recipes - Carrot Salad Cucumber Yogurt

Kids in the Kitchen

Bring the Farm to Your Table

It's easy to cook delicious and nutritious meals with your kids! And if you have a small garden, you may even be able to pluck some of the healthiest ingredients from your own backyard.

The Delta Garden Study at the Arkansas Children's Hospital Research Institute is teaching middle school students in our state how to cook using fresh produce they grow on campus. Here are a few of their scrumptious recipes using fresh fall vegetables that are easy to find inexpensively at grocery stores, too!

Braised Greens

Ingredients

  • 2 tablespoons olive oil
  • 1⁄2 cup minced celery
  • 1⁄2 cup minced carrot
  • 1 cup minced onion, any type
  • 1 clove garlic, mashed
  • 4 sprigs fresh thyme
  • 3 cups greens (i.e. Swiss chard, kale, turnip, mustard), roughly chopped
  • 1⁄8 cup water or broth
  • Salt and freshly ground black pepper
  • 1⁄2 teaspoon red pepper flakes

Directions

  • Heat a deep skillet or shallow saucepan over medium heat. Add oil.
  • Add celery, carrot and onion and cook until vegetables barely begin to brown, about 25 minutes.
  • Add garlic and thyme and cook 2 more minutes.
  • Add water or broth and cover and simmer until greens are tender or al dente, about 8-10 minutes.
  • Season with salt and pepper.
  • Let cool and serve.

Cauliflower Dip

Ingredients

  • 1 large head cauliflower, cut into florets
  • 3 cloves garlic, peeled
  • 1 1⁄2 cups vegetable broth (or chicken broth)
  • 2 teaspoons fresh oregano, chopped
  • 1 teaspoon salt
  • 1⁄4 teaspoon freshly ground pepper
  • 1⁄8 cup feta cheese - optional

Directions

  • Place the cauliflower, garlic and broth (or water) in a sauce pan and bring to a boil.
  • Cover and reduce to a simmer for about 20 minutes.
  • Drain and place the cauliflower and garlic in a food processor or blender.
  • Add remaining ingredients, including feta if desired, and purée until smooth.
  • Serve with fresh veggie sticks or crackers.

Pumpkin Soup

Ingredients

  • 1T olive oil or unsalted butter
  • 1 onion, diced
  • 1 potato, peeled and cubed
  • 5 cups pumpkin, seeds removed, peeled and cubed
  • 4 cups water or stock (vegetable or chicken)
  • 2 sprigs thyme - optional
  • Salt and pepper to taste
  • 1⁄2 cup Swiss cheese - optional

Directions

  • Heat a large pan over medium-high heat and add the olive oil or butter.
  • Add the onion and cook until it begins to turn translucent.
  • Add the potato, pumpkin, thyme and water.
  • Cook over medium heat until the potato and pumpkin are fork tender.
  • Purée in food processor, blender or with an immersion blender.
  • Season with salt and pepper.
  • Serve with cheese sprinkled on top if desired.

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