Menu-Planning
Increase the amounts and variety of fruits and vegetables offered because fruits and vegetables differ in nutrient content.
Offer a dark green or deep orange vegetable three to four times a week.
Plan a vitamin C-rich vegetable or fruit daily.
Increase fresh and frozen vegetables as much as possible (canned vegetables are higher in sodium).
Try using herbs, spices, and lemon in the place of salt.
Offer more cooked dried beans and peas. Explore the great variety available.

Culinary Techniques for Preparing Dry Beans
Wash beans thoroughly in a colander to remove all traces of dirt.
Discard any damaged beans or debris. All dry beans must be soaked in water to soften the bean and remove substances in the beans that affect flavor and cause flatulence.

Soaking Methods:
Quick Hot Soak: Cover beans with water and bring to a boil. Boil 2
minutes. Remove from heat. Cover the pot and soak for one hour.
Overnight Cold Soak: Add 1 3⁄ 4 quart cold water to every 1 pound of dry
beans. Cover and refrigerate overnight.

Discard the soaking water that contains flatulence-producing sugars, and cover the beans with fresh water before cooking.
Bring soaked beans to a boil and then reduce to a simmer. Properly  stored and soaked beans will be tender and ready to use after simmering for 45 to 60 minutes.
Add 2 tablespoons of oil to the cooking water for each pound of beans to avoid foaming.
Add acidic foods, such as tomatoes, to the beans after they are tender because acids tend to toughen the skin.
Avoid overcooking which reduces nutrients, results in poor texture, color, and flavor.
Bean Math
Dry beans will expand 2 1⁄ 2 to 3 times their original size after cooking.
One cup of dried beans will yield 2 to 3 cups of cooked beans.
One pound of dried beans measures 2 cups.
Rice: Brown and White
Brown rice is a 100% whole grain food and is milled to retain the rice bran layer.
Whole grains are a good source of vitamins and fiber.
White rice is milled to remove the bran layer for a milder taste and texture. Try half white and half brown rice mixed
Culinary Techniques for Preparing Rice

Measure or weigh the amount of rice to be cooked. Put rice into a 12x20x2 inch pan.
Add hot liquid to the rice. Seasoned liquid (stock or juice) add more flavor than plain water.
Enhance the rice with onions, garlic, celery, carrots, mushrooms, herbs, spices, and other seasonings.
Cover pans tightly and steam or bake. White rice cooks in about 25 to 30 minutes. Brown rice cooks in about 40 to 50 minutes

Keep in mind:
Plan activities with the goal of guiding healthy eating behaviors.
Stimulate all senses with food-based activities.
Make cooking fun and enjoyable.
Use cooking to develop many skills, such as math, measuring, timing, and life skills.
Develop science skills, including chemistry, physics, and predicting outcomes.
Build on kids’ curiosity and  introduce new foods to serve at meals or snacks.
Develop team building skills.
Create an awareness of different cultures

Safety Tips in the Kitchen
Wash hands with warm soapy water before anyone handles or eats food.
Suggest singing the alphabet song while hand washing (20 seconds) to ensure that hands are clean.
Clean the counter or table where food will be prepared with warm, soapy water.
Take special care when handling sharp utensils, such as knives, cheese graters, and can openers.
Use caution near a stove. Always turn pot handles toward the back of the stove.
Have a fire extinguisher close by in case of an unexpected fire.
Clean up spills as soon as they happen.
Stay in the kitchen while the stove or oven is in use.
Use dry pot holders or oven mitts to handle hot pots and pans. Heat travels through damp or wet pot holders and oven mitts.
Let’s Get Cooking: Here’s what every kid should know about getting started in the kitchen.
Tie back long hair to keep it from getting in your way.
Roll up your shirt sleeves and wear an apron to keep your clothes clean while you cook.
Rinse and dry off fruits and vegetables before you use them. Handle delicate-skinned fruits and vegetables, like berries and tomatoes, gently.
Give tougher-skinned produce, like potatoes and carrots, a good scrub.
Clear off and clean a space big enough to work comfortably.
Clean up work surfaces and equipment as you use them. Being neat while you cook makes for easy cleanup and easy cooking.
Have fun!

How to Follow a Recipe
Carefully read the recipe from start to finish before you start cooking.
Make sure you have enough time to complete the recipe without rushing.
Assemble all the equipment called for in the recipe.
Gather the ingredients called for in the recipe.
Prepare your ingredients as they are described in the ingredient list. This may include measuring and chopping and is called miseen place*.
Begin cooking.

*Mise en place – Pronounced meez ahn plahs, this phrase is commonly used in professional kitchens. It means
“put in place” and refers to having all of your ingredients measured and ready to use as the recipe directs. You
might need to peel an apple, chop an onion, or shred cheese. Having your mise en place, your ingredients ready,
helps to make following a recipe easy and fun.

Resource

National Food Service Management Institute

The University of Mississippi

Yield: 8 individual pizzas
8 each Corn tortillas, 6 inches
1⁄ 2 cup Cilantro pesto, see below
8 ounces Grilled chicken strips
1 can, 15.5 ounces Black beans, canned, rinsed, drained
4 ounces Corn, frozen
2 each Green onions, washed and chopped
8 ounces Pepper jack cheese, grated
8 sprigs Cilantro, optional

1. Preheat oven to 400 °F.
2. Place corn tortillas on a baking sheet.
3. Spread 1 tablespoon of cilantro pesto on each corn tortilla. Place chicken,
black beans, corn, and cheese on each tortilla.
4. Bake for 6 to 8 minutes or until cheese is melted.

Pizza Styles
Traditional Crust Pizza
This crust is usually made by rolling or tossing the dough into a round circle then topping it with sauce and cheese. This thin, chewy crust is often found in
the neighborhood pizza parlors in New York.

Deep-Dish Pizza
A thick crust and dense toppings usually characterize deep-dish pizza, also known Chicago-style pizza. Baking time tends to take longer and one slice might
make a meal.
Thin Crust Pizza
Also know as California-style pizza, the very thin crust pizza has a cracker-like crunch. It is crispy on the bottom, bubbling on top, and never soggy or
limp.
Folded Pizza
This is basically a stuffed pizza. The uncooked crust is filled with traditional toppings then folded and baked. The calzone is typically a semi-circle shaped,
and the stromboli is rolled to resemble a loaf.
Pizza Bread
Also known as French bread pizza, it is perhaps one of the easiest to make. The French bread loaf is usually sliced down the center into two halves. The
sauce, cheese, and toppings are then placed on the flat, sliced surface.

Tips on Preparing Fresh Vegetables
To insure doneness and to prevent excess moisture seeping from vegetables and making the crust soggy, most fresh vegetables must
be pre-prepared.

Cut or chop vegetables.

Uniformly cut vegetables will cook evenly.
Bite-size pieces are easier to eat.

Precook vegetables.

Blanch vegetables, such as broccoli or cauliflower, by boiling or steaming to partial doneness. Immerse the vegetable in cold water
after blanching to prevent overcooking.

Sauté select vegetables, such as mushrooms, in a small amount of oil to release moisture and prevent a soggy crust.

Suggestions for healthful pizza toppings
Toppings are a matter of preference, but there is no limit to the toppings you use on pizzas. Be creative with lean meats and meat alternatives, vegetables, and fruits.

Meats and Meat Alternates

chicken breast strips

scrambled eggs and ham

shrimp

smoked salmon

smoked turkey

tofu

tuna fish

turkey

sausage

Vegetables
asparagus
broccoli
cauliflower
fennel
green onions
mushrooms
olives
potatoes
spinach
sweet peppers
zucchini

Fruits
apples
blueberries
cherries
peaches
pears
pineapple

Pizza from the Grill
Grilled pizza has a crisp crust, and a delicious smoky flavor. Follow these tips for a kid-pleasing pizza:
A hot, wood or charcoal-fired grill works best.
Stretch dough onto an oiled cookie sheet being careful to avoid holes in the dough.
Place dough over the hot coals, close lid, and cook 2 to 3 minutes.
Flip crust over and move to a cool side of the grill.
Add the desired toppings. Keep quantities light so they cook quickly.
Return pizza to hot side of the grill for 4 to 5 minutes.

Suggested pizza crust variations:
Homemade whole wheat dough
Purchased, pre-baked crust
Purchased unbaked dough
Flour or corn tortilla
Pita bread
French bread
Whole wheat bagel or English muffin

Resource

National Food Service Management Institute

The University of Mississippi

Resource

National Food Service Management Institute

The University of Mississippi

Why do children need to eat more whole grains?
Whole grains are full of flavor and add texture to our diets. They provide an abundance of fiber and nutrients such as riboflavin, thiamin, niacin, folate, vitamin E, iron, magnesium, and zinc.
The USDA’s Dietary Guidelines for Americans, 2005 recommends that children and adolescents consume
whole grain products such as brown rice, oatmeal, and whole wheat products often and at least half the
grains should be whole grains.
Whole grain foods have many health benefits and are good for the whole family. The consumption of whole
grains reduces the risk for heart disease and cancer and may improve blood-glucose control in people with
diabetes. Eating oatmeal may help reduce cholesterol levels

How can you get your children to eat more whole grains?

• • Whole grains may be eaten whole, cracked, split, or ground. They can be milled into flour or used to
  • make breads, cereals, and other processed foods.
  • Start introducing whole grains when children are young.
  • Combine whole grains with familiar refined grains if children are not accustomed to eating whole grain foods.
  • Serve whole grain breakfast cereals, pancakes, and waffles.
  • Use whole wheat bagels, tortillas, and pita pockets.
  • Prepare sandwiches using whole grain breads or rolls.
  • Expand your grain repertoire with whole grain complements – such as brown rice, wild rice, and bulgur.
  • Choose whole grain pastas.
  • Feature whole grains such as wild rice or barley in soups, stews, casseroles, and salads.
  • Toast grains to bring out their nutty flavor before adding them to recipes.
  • Prepare pizza with a whole wheat crust

Menu Plannig

Plan and offer a variety of breads such as whole wheat breads and multigrain breads.
Begin slowly and gradually increase the whole wheat flour until it is greater than 50%. More leavening ingredients and liquids may be required as the amount of whole wheat flour increases.

Steps to Basic Bread Making
1. Prepare the ingredients.
2. Mix the ingredients.
3. Knead the dough.
4. Rise the dough and punch down.
5. Shape the bread and the second rise.
6. Bake, cool, and serve.

The Ingredients
Flour, yeast, and water are the core ingredients for making bread. Salt, flavorings
(such as raisins, dried cherries, nuts, seeds), and enriching agents (such as oil,
eggs, milk) may be added for taste and variety.

Flour
Flour is the primary ingredient in breads, and wheat is the most common type of flour used in bread baking. Wheat is
rich in gluten, a protein that gives dough its elasticity and strength. When flour is mixed with liquid and then kneaded,
the gluten forms and stretches to create a network that traps the carbon dioxide bubbles produced by the yeast.
Gluten gives the kneaded dough its elasticity, allowing bread to rise and contributing to the chewy texture of bread.
Whole wheat flour is made from the whole kernel of wheat and is higher in dietary fiber and overall nutrient
content than white flours. It does not have as high a gluten level, so often it’s mixed with all-purpose or
bread flour when making yeast breads.
All-purpose flour is a blend of hard and soft wheat; it may be bleached or unbleached and is one of the most
commonly used and readily accessible flour.
Bread flour is white flour made from hard, high-protein wheat. It has more gluten strength and protein content
than all-purpose flour. This is the best choice for yeast products.
Substitute a portion (try 25%) of the wheat flour with a variety of grains, such as rye, millet, oatmeal, cornmeal,
bulgur, and cracked wheat to name just a few. The higher the proportion of whole grains you add, the heavier
and smaller the loaf, since these grains contain little or no gluten.
Yeast
There can be no risen bread without yeast. Yeast is a living organism that extracts oxygen from sugars in flour to
produce carbon dioxide when it comes into contact with water. The gases that form are then released, creating
gas bubbles in the dough and making the dough rise

Resource

National Food Service Management Institute

The University of Mississippi

Culinary Technique for Cooking or Baking Fruit
Use the right form of the fruit for the recipe. The recipe will suggest the form of the fruit to use: fresh, frozen, canned,
or dried. Use the form suggested since the textures are different and affect the quality of the baked products.
Most baked fruit recipes can be prepared ahead of service time and held in the warmer. Fruit dishes that have
a crust, such as pie or cobbler should be placed in a warmer uncovered or held at room temperature until
time for service.
Savory fruit sauces should have a balance of sweet and savory and can be used for dipping chicken strips
or cheese sticks

Resource

National Food Service Management Institute

The University of Mississippi

Gnocchi (“nyo key”) is the Italian word for dumplings; in Italian, gnocchi
is the plural of gnocco, which literally means “lump.” Gnocchi may also be
purchased frozen, fresh, or dried.

Resource

National Food Service Management Institute

The University of Mississippi