Kids’ Activities
WARM & TASTY COLD-WEATHER TREAT Need something healthy to warm you up? Kids can make this healthful recipe — adult supervision and/or assistance may be necessary depending on your child’s age — which is nutritious and satisfying and ideal for a cold-weather break.
Bean and Cheese Quesadillas • 15 ounce can black beans rinsed and drained • 1/2 tsp ground cumin • 1 ounce shredded reduced fat cheddar cheese • 8 8” lowfat flour tortillas • 4.5 ounce can minced green chilies drained • 1/4 cup mild salsa • 2 tbsp minced cilantro • 1/2 cup nonfat plain yogurt • vegetable cooking spray Step 1 Place the beans in a large bowl and mash with a fork. Add the cumin and mix well. Set up all ingredients in an assembly line to be layered in sequence on the tortillas. Step 2 Place one tortilla on a plate and spread evenly with
about 1/3 cup of the mashed beans. Next spread about 2 tbsp green chiles over the beans, followed by tbsp salsa and a teaspoon of minced cilantro (optional). Step 3 Sprinkle evenly with 1 tbsp of cheese. Place another tortilla on top. Repeat procedure with remaining 3 quesadillas. Step 4 Spray a large nonstick skillet with vegetable oil, and heat over medium-high heat. Cook quesadillas until golden drown- about 3 minutes on each side. Step 5 Cut each quesadilla into 4 wedges and serve warm with a dollop of nonfat yogurt on top. We recommend serving with a salad. • TK More recipes: bannerhealth.com/recipes
ENJOYING WINTER FAMILY FUN Ready for a change of venue? Whether you’re heading up north for sledding or skiing or off to a local ice-skating rink, always keep safety in mind when it comes to winter activities. Use appropriate, well-fitting gear and be sure to heed a few of these tips from healthychildren.org, the website of the American Academy of Pediatrics:
Ice Skating etiqutte: • Advise your child to: - Skate in the same direction as the crowd - Avoid darting across the ice - Not chew gum or eat candy while skating - Consider having your child wear a helmet while ice skating.
Sun Protection • The sun’s rays can still cause sunburn in the winter, especially when reflecting off snow. Make sure to use sunscreen on your child’s exposed skin.
Sledding rules: • Sledding feet first or sitting up, instead of lying down head-first, may prevent head injuries. • Consider having your child wear a helmet. • Use steerable sleds, not snow disks or inner tubes. • Sled slopes should be free of obstructions like trees or fences, be covered in snow, not ice, not be too steep (slope of less than 30º), and end with a flat runoff. • TK
In General • Set reasonable time limits on outdoor play to prevent hypothermia. Be sure to have children warm up periodically.
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TOTALKID
Winter 2014