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SNAP4CT Blog

Holiday Cooking with Kids

12/10/2020

6 Comments

 
Holiday Cooking with Kids
The holidays are a perfect time to get kids cooking! When children help out in the kitchen, they  develop important skills they will use for the rest of their lives. It can also help kids learn to choose healthy meals and snacks. In this month's blog, we breakdown tasks that are appropriate for kids at all age levels (with adult supervision, of course) and easy holiday recipes to make together as a family. Keep reading to learn more!

Before You Get Started

  • Start simple. Make recipes with a few steps until you learn what your child can do.
  • Know your kid. Adjust the tasks you assign based on your child's skills. Only you will know when your child is ready to use adult knives, the oven, and stove.
  • Supervise. Make sure kids know the rules for safety from the start. Only allow children to cook with an adult around.
  • Be patient. Avoid taking over tasks. Give children time to learn and make mistakes. Let them master simple tasks before moving on to complex ones.
  • Have fun! Things are sure to get messy, but that's OK. Enjoy this time together as a family.
Kids cooking with parent
Child washing hands with parent

Kids 2 years old and younger can:

  • Watch you cook from some place safe (highchair, playpen, or bouncer)
  • Play with plastic measuring cups, spoons, and containers
  • Learn to say the names and colors of foods
  • Smell foods and taste small amounts of foods safe for young children
  • Scoop and pour dry ingredients like dried beans and rice

Kids 3 - 5 years old can:

  • Wash fresh fruits and vegetables
  • Tear, snap, or break foods
  • Pluck fruits and leaves from stems
  • Help stir ingredients in a bowl like in this Sweet and Salty Trail Mix
  • Arrange foods on a plate
  • Peel oranges and bananas for Banana Bread or Chocolate Dipped Bananas
  • Squeeze juice from citrus fruits to make Fruit Dip
  • Use a cookie cutter
  • Help set the table for dinner
  • Scrape and rinse plates
Child and parent washing greens

Kids 6 - 8 years old can:

  • Read a recipe
  • Measure ingredients
  • Crack and beat eggs
  • Peel fruits and veggies for recipes like Simple Roasted Carrots
  • Grate cheese and vegetables
  • Mash foods like potatoes for Creamy Garlic Mashed Potatoes or apples for Applesauce
  • Scoop batter to make muffins like these Blueberry Muffins
  • Cut soft foods with a plastic or dull butter knife
  • Dry and put away dishes
Children snacking

Kids 9 - 13 years old can:

  • Open cans to make these delicious Dark Chocolate Black Bean Brownies
  • Use electric tools like blenders and mixers
  • Drain cooked pasta or veggies in a colander like in this Green Beans with Tomatoes and Basil
  • Remove trays from the oven using oven mitts
  • Work with small paring knives to cut foods like collards for our Smothered Greens
  • Wash dishes by hand or load a dishwasher
Teens eating together
When all other skills are mastered, let your child:
  • Follow recipes and make simple meals by themselves
  • Cook on a stove top with medium heat to make recipes like Homemade Eggnog
Remember: Every child is different! Yours may be ahead of or behind these suggestions. You know your child best.

Want More Information?

  • Find more kid friendly kitchen tasks from the Academy of Nutrition and Dietetics
  • Get healthy, budget friendly Hanukkah, Christmas, and Kwanzaa recipes from SNAP-Ed Connection
  • Read our 7 healthy holiday swaps and 10 healthy baking hacks for tips to make your family's favorite holiday foods a little bit healthier.
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4 Easy Steps to Making a Casserole

11/19/2019

0 Comments

 
Build a Better Casserol
​Winter is a great time for casseroles! Casseroles make a delicious meal or side dish, especially for holiday parties and gatherings with family and friends. They are portable, easy to prepare, and you can customize them any way you like. Just follow these simple instructions and you’ll have a nutritious, balanced meal that won’t break the bank.  

How to Make Your Casserole

  1. Grease a 13 x 9 or 2 quart baking dish with cooking spray, vegetable oil, or butter.
  2. Choose ingredients from the groups below and mix together in your baking dish. Cover with a heat-resistant lid or aluminum foil.
  3. If you are ready to bake, preheat oven to 350°F and bake for 20-50 minutes until the casserole is heated through. Add any extra toppings like cheese in the last 10 minutes so they do not burn.
  4. If you are not ready to bake, place the covered dish in the refrigerator for up to 3 days before baking. You can also freeze a casserole for up to 2-3 months. Just thaw in the refrigerator 1-2 days before you are ready to bake. 

Casserole Ingredients

Whole Grains / Starch 

Whole Wheat Pasta Picture
Brown Rice Picture
Quinoa Picture
2 cups of cooked pasta, rice, quinoa, other whole grain, or potatoes
- Whole Wheat Pasta
- Brown Rice
- Quinoa
-Sliced/Diced Potatoes

​Protein ​​

Lentils Picture
Grilled Chicken Picture
Beans Picture
2 cups cooked meat, beans, or approximately 2 cans of fish
- Beans / Legumes (Chickpeas, Black Beans, Lentils)
- Diced Chicken or Ham
- Ground Turkey
- Lean Ground Beef
-Sliced Chicken Sausage
- Canned Tuna or Salmon

​Vegetables 

Broccoli Picture
Chopped Peppers Picture
Peas Picture
2 cups of chopped fresh, frozen (thawed and drained), or canned (drained) veggies
- Broccoli
- Cauliflower
- Spinach
- Green Beans
- Peppers
- Corn
-Peas

- Mushrooms
- Squash or Zucchini

​Sauce 

Tomato Sauce Picture
White Sauce Picture
Tomato Soup Picture
2 cups of sauce (or enough to cover the other ingredients)
- Canned Tomatoes or Tomato Sauce
-Basic White Sauce (Made with Butter, Flour, and Milk)
- 1 Can Low Sodium Cream Soup (Cream of Mushroom, Chicken, Potato, Tomato, etc. Thinned with Nonfat Milk)
​- Salsa

Seasonings

Diced Onions Picture
Cilantro Picture
Sliced Black Olives Picture
1–2 teaspoons of dried spices, 2-4 teaspoons of fresh herbs
 [Learn more about 
using herbs  or seasoning blends.]

- ¼  Cup Chopped Onions or Scallions
- ¼  Sliced Black Olives
- ½​  Cup Chopped Celery
- 1-2 Cloves Chopped Garlic 
- Onion, Garlic, or Curry Powder
- Herbs like Oregano, Basil, Cilantro, Thyme, Marjoram, or Tarragon
- Salt and Pepper (To Your Liking)

Toppings (Optional)  

Parmesan Cheese Picture
Chopped Nuts Picture
Bread Crumbs Picture
- ¼ Cup Shredded Low Fat Cheese
- 2-4 Tbsp Parmesan Cheese
- ¼ Cup Chopped Nuts
- ¼ Cup Bread Crumbs
​- Nonfat Sour Cream or Plain Yogurt (Add After Baking)

Classic Casserole Ideas

​Rice & Beans Casserole
Brown Rice + Black Beans + Green Onions + Corn + Salsa + Garlic + Low Fat Monterey Jack Cheese + Nonfat Sour Cream
 
Baked Italian Pasta 
Whole Wheat Pasta (Rotini or Elbows) + Lean Ground Beef + Spinach + Tomato Sauce + Garlic + Parmesan Cheese
 
Green Bean Casserole (No Grains or Protein)
Green Beans + Cream of Mushroom Soup + Onion Powder + Bread Crumbs 
Bean and Rice Botana Picture

Healthy Casserole Tips

  • Use cheese sparingly. Cheese is delicious! But, it can add lots of calories, fat, and sodium to your dish.
  • Look for lower sodium and reduced fat canned soups and sauces, and rinse and drain canned vegetables to remove extra salt.  
  • Casseroles are a great way to use leftovers! If you make extra grains and pasta, save them in the fridge. You will be able to assemble them into a casserole in minutes.
  • You can make casseroles in the microwave. In a glass dish using the 50% power setting, microwave the casserole for 10-30 minutes checking frequently to see if it is warm throughout.  

Casserole Recipes

Would you rather just use a recipe? We’ve got loads of casserole recipes. Here are a few favorites: 
Curried Chicken & Rice Picture
Curried Chicken & Rice
Fajita Chicken Bake Picture
Fajita Chicken Bake
Salmon Pasta Bake Picture
Salmon Pasta Bake
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How to Make Perfect Hard Boiled Eggs

4/18/2019

3 Comments

 
Picture
​We really like eggs here at SNAP4CT! They were even featured as one of the "Cheapest Protein Foods." As you can probably guess - eggs are inexpensive! Hard boiled eggs make a quick, healthy snack. Here are some tips on making (and eating) the best hard boiled eggs:  

6 Easy Steps for Making Hard Boiled Eggs

  1. Place the eggs in a pot.
  2. Pour water into the pot until the eggs are covered.
  3. Put the pot on the stove with a cover.
  4. Turn the heat on medium/high and cook until the water starts to boil.
  5. Once the water is boiling, remove the pot from the heat and let sit for 6 minutes with the cover still on.
  6. When the 6 minutes is up, rinse the eggs with cold water and peel.
Picture of eggs

​Egg Tips:
  • Start with cool, room temperature water. This makes it easier to peel when you are done.
  • To make a soft boiled egg, let it sit for 4 minutes after boiling.
  • ​If you don't have a cover for the pot you're using, you can use tinfoil.

After boiling, this is what your egg will look like when you let it sit in the covered pot for...

4 minutes
5 minutes
6 minutes
Egg with Runny Yoke
Very runny yolk
Soft Boiled Egg
Hard/runny yolk
Hard Boiled Egg with Hard Yoke
Hard yolk

Make Them Egg-stra Tasty!​​

Seasoned Hard Boiled Egg
Get creative and perk up your egg with the following tips:
​
+  Try one of our savory Sodium Free Spice Blends 
+  Sprinkle with hot sauce
+  Season with garlic powder
+  Add a dash of salt & pepper 
+  Use an egg as the protein in a Build -Your-Own Salad

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How to Set Up a Kitchen for Less Money

12/27/2018

5 Comments

 
Picture
​It's cheaper to eat at home than to eat out. But it may not feel that way if your kitchen lacks some basic tools. Don’t get overwhelmed! You really don’t need fancy equipment to make healthy meals. We’ll help you set up your cooking space so that you eat well and spend less. 

Where to Find Inexpensive Kitchen Tools

​Many basic kitchen tools can be purchased at a dollar store or at large discount stores. Oftentimes it is less expensive to buy things in a set. A cookware set that has pots, pans, and serving utensils is often cheaper than buying pieces separately. Yard sales and thrift stores also have very good quality kitchen products for less money. You don’t need to buy everything at once. It helps to set a budget for new kitchen tools or appliances, or to watch for sales.  

Multipurpose Kitchen Items - Save Money & Time

Picture
Some household basics can have many uses, saving you money and space.
  • Large Ovenproof/Microwavable Plate – even just a single plate can help you make a variety of meals from sandwiches to salads, pasta dishes, pita pizza, and more. 
  • Coffee Mug – a mug can be used for eating whole grain cereal, or heating oatmeal, soup, or chili, or even making a single portion of a healthy dessert.
  • Kitchen Shears/Scissors – kitchen scissors allow you to cut veggies, fruits, and even meats, all without needing a cutting board. Just be sure to always clean them thoroughly after using on raw meat.
  • Hot Pot – a hot pot quickly cooks pasta, brown rice, soups, and steamed vegetables, and costs less than $10. 

The Kitchen Basics

Following are some of the most common and useful tools for cooking, serving, and eating healthy meals at home. You don't need everything on these lists, and you don't need large quantities either. In fact, having fewer utensils and tableware actually means less to clean and less to store.
​

Tableware for Serving Food

  • Bowls
  • Plates
  • Utensils (Spoons, Forks, and Knives)
  • Cups / Glasses
  • Large Serving Spoon
Picture

Cookware & Bakeware

  • Medium/Large Skillet (and/or Large Glass Casserole Dish for Microwave)
  • Medium/Large Pot
  • Baking Sheet
  • Baking Dish (9" x 13" is the most common size)
  • Spatula
  • Oven Mitt
  • Food Thermometer
Picture

Food Prep Tools

Picture
  • Can Opener
  • Cutting Knife
  • Medium/Large Mixing Bowl
  • Measuring Cup(s)
  • Measuring Spoons
  • Cutting Board​
  • Strainer/Collander
  • Cheese/Vegetable Grater

Food Storage Containers

Picture
  • Glass Containers with Lids
  • Storage Bags or Plastic Wrap
  • Recycled Food Jars or Mason Jars​​

Appliances

  • Oven or Large Toaster Oven
  • Microwave
  • Electric Skillet (if you don’t have a stove burner)
  • Hand Mixer
  • Food Processor or Blender
  • Crock Pot (optional, but a great time-saver)
Picture

Keeping Your Kitchen Tools Organized

Picture
If you have limited storage space, or move a lot, you can put all your kitchen supplies in plastic storage bins. They help keep your tools clean when not in use. And, clear bins help you see where everything is. We have some in our tiny SNAP4CT kitchen that keep us organized.

It can seem expensive to buy kitchen tools. However, it is worth the effort. The health benefits and cost savings of eating healthy meals at home really do add up $$$. Start with a few items and add as you go. Before you know it you'll be a kitchen pro. 

The following recipes need just one pot to make...

Skillet Noodles with Veggies
​Skillet Noodles and Beef
​ with Spinach
Picture
One Pot Mac & Cheese
Picture
One Pot Pasta with Veggies

And, here are recipes that only need one pan or dish...

Picture
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Husky Nutrition at UConn Health
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Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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    • Recipe Categories >
      • Kid Friendly Recipes
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      • Vegetarian Recipes
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      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
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