Cooking with Kids

Cooking with Kids

Children learn how to pick healthy food selections and the importance of leading active lifestyles of exercising from their parents and caregivers.Taking time with your children to share with them the benefits of choosing and eating fruits and vegetables will help them to be healthy and active and prevent them from having childhood obesity.This also reminds parent and caregiver to eat healthy and be active in their own lives, which fights diseases and reduce stress and helps for a longer life.

Let’s test our flexibility by doing some flexibility exercises such as stretching which gives your body a full range of motion and to help prevent injuries.Try bending your left arm at your elbow and reach behind and across your back.Stretch while reaching across to your right shoulder without arching your back or bending forward.Hold this position for at least 20 to 40 seconds and repeat with the right arm.Do this at least 10 times on each arm. Can you feel the flexing of your muscle?

Ok, let’s talk about fruits as being one of the five good groups.Did you know that fruits gives you the most nutrition if you eat them than if you drink them?Do you know why?The skin.

Since we have learned how to pick healthy foods, exercise and learned a little about eating fruits with skin for the most nutrition, what about cooking something good and healthy for dinner!

We are going to cook Cheesy Cauliflower Tots!It tastes just like tater tots.It’s very easy to prepare and low in calories, sodium, cholesterol and fat.

Cheesy Cauliflower Tots

Nonstick cooking spray

1 head cauliflower (about 1 ½ lb.), trimmed

1 egg

1 egg white

½ cup shredded reduced-fat cheddar cheese

1/3 cup whole-wheat bread crumbs

2 scallions, white and green parts, minced

1/8 tsp salt

¼ tsp ground black pepper

  • Preheat the oven to 400 degrees F.Coat one large or two small baking sheets with cooking spray.Set aside.
  • Steam the cauliflower for 10 to 12 minutes, or until soft.Set aside to cool.Once cool, mince the cauliflower.
  • Stir the remaining ingredients into the minced cauliflower and let the mixture rest for 10 minutes.
  • After 10 minutes, stir the mixture again.Using a tablespoon, scoop the cauliflower mixture onto the prepared baking sheet.Form the mixture into the shape of a tater tot. Repeat to make 35 tots.
  • Spray the top of each tot with cooking spray.Bake for 15 minutes.Turn the tots and bake an additional 10 minutes or until they’re golden brown.

Per Serving:

Calories 80

Total Fat 3 g (Sat. Fat 1.4 g)

Cholesterol 30 mg

Sodium 160 mg

Potassium 340 mg

Total Carbohydrates 9 g (Fiber 3 g, Sugars 2 g)

Protein 6 g

Phosphorus 115 mg

5/23/2019 6:58:13 PM
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