Food Hero Monthly

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ find and remove small rocks, seeds or plant parts from dry split peas.

❁ Rinse split peas in a colander under cool running water.

❁ Wash, peel or chop vegetables.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ swish greens in a bowl of water to remove dirt.

❁ tear or cut leaves away from thick or tough stems

• Tomatoes are in season between July and September, so they taste great and cost less.
• Look for tomatoes that are bright in color and have no darkened areas or bruises under the skin. They should feel firm (not soft), but give slightly when you press on them. 

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ grate cheese with a box grater.

❁ measure and mix ingredients.

❁ sprinkle cheese and filling on tortillas.

❁ cut quesadillas with a pizza cutter.

❁ Watch for sale prices and coupons.

❁ Compare cost per ounce to decide which package is the best buy.

❁ Sliced or grated cheese may cost more than cheese in a block.

❁ 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.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ rinse berries under cool running water.

❁ mash berries with a fork or potato masher.

❁ measure and mix ingredients.

❁ Choose shiny, firm strawberries with a bright red color. Berries at room temperature should smell like strawberries. Attached green caps help berries stay fresh longer.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ safely handle the sharp lids when opening cans.

❁ measure ingredients.

❁ use a spatula to break up ground beef as it browns.

❁ Color of ground beef can vary from dark purple-red to a bright red on surfaces exposed to oxygen. Darker color on the inside does not mean poor quality or spoilage.

❁ Watch for sale prices on meat. Stock up if you can cook or freeze within a few days.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ wash produce under cool running water.

❁ measure and mix ingredients.

❁ slice or chop produce on a cutting board by cutting down and away from their fingers and body

❁ Select firm, crisp stalks with as much white and light green as possible. (The dark green portion is not edible.) Avoid leeks with yellow or withered tops.

❁ Fresh leeks are generally available year round.

❁ Choose turnips that are smooth skinned without cuts or soft spots. They should be firm and heavy for their size.

❁ Choose slightly firm, unblemished fuzzy kiwifruit. Size of the fruit does not affect the taste.

❁ Press the outside of the fruit with your thumb. If it gives to a little pressure, it’s ripe. If the kiwi feels hard, it’s not ready to eat but could be ripened at home.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ wash produce under cool running water.

❁ measure ingredients and stir them together.

❁ peel or cut vegetables.

❁ Look for cranberries that range in color from light to dark red and are plump, glossy, and firm. White berries mixed in with the red do not need to be discarded. They are mature and have a milder flavor.

❁ Avoid berries that are shriveled, soft or decaying.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ wash kale in a deep bowl of water.

❁ strip the leaves off the stem.

❁ measure and mix ingredients.