Kids in the Kitchen
Fresh Ingredients Are Building Blocks for Healthy Snacks
There's something about spring and summer that makes you crave fresh produce. But it's not always easy to get the kids to follow your lead. Allowing them to help you in the kitchen may be a great way to open their eyes - and taste buds - to new flavors. The Delta Garden Study at the Arkansas Children's Hospital Research Institute shares the following recipes they use with middle school students across the state. Both win rave reviews!
Cilantro Carrot Salad
- 8 medium carrots
- ¼ cup cilantro
- 2 tablespoons apple cider vinegar or red wine vinegar
- 4 tablespoons olive oil
- ½ teaspoon Dijon mustard
- Salt and pepper to taste
- 1 teaspoon honey - optional
- Wash and peel the carrots, then shred them with a grater or food processor and place in a medium bowl.
- Tear the leaves from the cilantro and add to the shredded carrots.
- In a separate bowl, blend the vinegar, olive oil and mustard (and honey if desired).
- Pour the vinaigrette over the carrots and cilantro.
- Toss and season with salt and pepper.
- Serve room temperature or chilled.
Cucumber Yogurt Dip
- 2 cups plain whole milk yogurt
- 1-2 cucumbers, diced small (about 1⁄2 cup or more)*
- 1 clove garlic, minced
- 2 tablespoons fresh dill, minced
- ½ teaspoon white wine vinegar
- 1 teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoons fresh green chives or green onions, chopped finely-optional
- ½ teaspoon red pepper flakes-optional
- Note: Remove seeds from cucumbers if tough.
- Mix all ingredients in a bowl.
- Adjust salt and pepper to taste.
- Serve with assorted vegetables for dipping: celery, snap peas, green beans, carrots, peppers, tomatoes, broccoli, cauliflower, roasted beets and/or boiled potatoes.