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When kids help make healthy food, they are more likely to try it. Show kids how to:
❁ rub apples under cool running water.
❁ choose apples at the store.
When kids help make healthy food, they are more likely to try it. Show kids how to :
❁ set the timer for cooking rice.
❁ package cooked rice to store in the refrigerator or freezer.
❁ chop fruits, veggies or proteins for a rice bowl.
When kids help make healthy food, they are more likely to try it.
Show kids how to :
❁ pull the husk and silk off the corn.
❁wash vegetables under cool running water.
❁ swish greens in a bowl of water to remove dirt.
❁ peel or cut fruit or veggies.
❁ measure and stir ingredients for salad dressings.
Show kids how to:
❁ measure and mix ingredients together.
❁ wash and cut up fruits and vegetables for dipping.
❁ scrub sweet potatoes under cool running water.
❁ prick whole sweet potatoes with a fork before baking or microwaving.
❁ mix sweet potato cubes with oil and seasonings before roasting.
❁ tear or cut leaves away from thick or tough stems
Cook grains in large batches to use later:
❁ Divide cooked, cooled grains into single-use amounts in freezer bags or containers. Label and date. Refrigerate or freeze.
❁ Use refrigerated cooked grains within 3-4 days. Use frozen cooked grains within 2-3 months.
❁ rinse blueberries under cool running water.
❁ lightly beat an egg.
❁ sprinkle toppings on crisps or sundaes.
❁ peel bananas. Try starting at the end away from the stem. The skin is less fibrous and easier to pull apart.
❁ mash bananas with a fork. A flat dish or plate might make mashing easier.
Show kids how to:
❁ measure and mix ingredients.
❁ crumble tofu or cut it into slices, cubes or sticks.
❁ peel hard-cooked eggs.
❁ cut or tear bread into cubes.
❁ mix ingredients together.
❁ roll or pat dough into shapes with a rolling pin or clean hands.
❁ grate cheese or slice veggies and fruit.
❁ spread the sauce with the back of a spoon.
❁ find and remove small rocks or other seeds and plant parts from dried lentils.
❁ use a colander to rinse lentils under cool running water.
❁ wash or chop vegetables.
❁ grate cheese with a box grater.
❁ sprinkle cheese and filling on tortillas.
❁ cut quesadillas with a pizza cutter.
❁ wipe off can lids before opening.
❁ use a can opener and safely handle sharp edges.
❁ wash pears under cool running water.
❁ safely use a can opener.
❁ Watermelon is a classic summer treat. Just slice into triangles and eat.
❁ Cut into bite-size pieces and add to fruit salads.
❁ Freeze chunks of watermelon to use as edible ice cubes in water, lemonade or iced tea.
❁ wash strawberries under cool running water and pull off the green caps.
❁ cut strawberries into slices, chunks, or even fun shapes. Ripe strawberries cut easily.
Asparagus cooks quickly. Cook it until just barely tender. Thicker stalks take longer to cook. Overcooked or reheated cooked asparagus may become bitter and stringy or mushy.
❁ Boil or blanch in enough water to cover the stalks.
❁ Steam over boiling water.
❁ wash produce under cool running water.
❁ slice or chop produce on a cutting board by cutting down and away from their fingers and body
❁ wash produce under cool running water. A vegetable brush works well on turnips.
❁ use a vegetable peeler to remove only a thin layer of skin from vegetables.
❁ measure ingredients and stir them together.
❁ peel or cut vegetables.
❁ peel fruit or vegetables with a peeler to take off only a thin layer.
❁ measure and mix ingredients
❁ wash kale in a deep bowl of water.
❁ strip the leaves off the stem.
✿ Peaches are a tasty snack eaten whole, chopped, or sliced.
✿ Add cut peaches to yogurt, cold cereal, or oatmeal to add sweetness and flavor.
✿ Peaches can be mixed into the batter of pancakes, waffles, muffins, or bread.
✿ Grill fresh peach halves for a simple dessert.
OSU Extension Service
Family & Community Health
Oregon State University
106 Ballard Hall
Corvallis, OR 97331
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Oregon State University