ChopChop Magazine SuperChefs Custom Issue Spring 2016

™

Green Everything – from Pasta and Salads to Soups and Smoothies

Using Vegetables to the Max

OUR MISSION

ChopChop’s mission is to inspire and teach kids to cook and eat real food with their families.

SALLY SAMPSON PATTI MCKENNA CATHERINE NEWMAN VIC DEROBERTIS CARL TREMBLAY CATRINE KELTY GINA HAHN CHRIS POWERS SHARON SPRAGUE STACY CIARAVELLA EVILEE EBB ABBY REICH HANA NOBEL

Founder/President Executive Director Editor Creative Director Photographer Food Stylist Copy Editor Graphic Designer Marketing Business Development Business Development Special Projects Associate Special Projects

Contributors: BIRDY NEWMAN, ADAM RIED, VAYU MAINI REKDA

TECHNICAL REVIEW AND ENDORSEMENT PROVIDED BY

WHAT MATTERS TO US

We believe that cooking and eating together is vital to every family’s health and happiness, as well as a vital component in resolving the widespread problems of obesity, hunger, and poor nutrition.

We believe that teaching children to cook sets them up for a lifetime of wellness, and to that end we work to get our magazine into the hands of kids who most need it.

SUBSCRIBE!

When you subscribe, not only do you get our awardwinning magazine, but your money also helps us donate ChopChop to communities in need. A one-year subscription costs $14.95; two years costs $24.95.

Subscribe now and you’ll never miss another issue.

DONATE!

Want to help our non-profit? Support our mission to get ChopChop to organizations that serve those most at risk by donating at www.chopchopmag.org/donate or for more information, info@chopchopmag.org

All recipes by Sally Sampson and Catherine Newman, unless otherwise attributed.

CONTACT US Customer service and subscriptions: 877-297-0962 or customerservice@chopchopmag.org or write to: PO Box 1981 Williamsport, PA 17703-1981 Editorial inquiries: 617-924-3993 or write to: 695–697 Belmont Street, Belmont MA 02478 Copyright © 2016 ChopChop Kids, a 501 (c)(3) corporation. ISSN 2169-0987.

24th printing, printed by R.R. Donnelley in Strasburg, VA, February 2016. Printed in the U.S.A.

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The American Academy of Pediatrics does not endorse specific products or brands that may be included in this magazine.

BOARD OF DIRECTORS Connie Askin National Director of Development, Year Up, Boston, MA Peter Nirenberg, CEO Image Architects, Short Hills, NJ Sally Sampson ChopChop Magazine, Watertown, MA Lisa Simpson, MD, MPH President and CEO, Academy Health, Washington, DC Andrew Steinberg President, CEO and Chairman, Modern Publishing, New York, NY Shale Wong, MD, MSPH University of Colorado School of Medicine, Aurora, CO Barry Zuckerman, MD Chief of Pediatrics, Boston Medical Center, Boston, MA ADVISORY BOARD Urit Chaimovitz Designer, Boston, MA David Cutler, PhD Kennedy School of Government, Cambridge, MA Teresa DeLuca Physician Executive, New York, NY Mollie Katzen Cookbook author, Berkeley, CA Ann Marchetti AWMarchetti Consulting, Fort Lauderdale, FL Vivien Morris, MS, RD, MPH Chairperson, Mattapan Food and Fitness Coalition, Mattapan, MA Natalie Digath Muth, MD, MPH Pediatrician, Children’s Primary Care Medical Group, San Diego, CA Ellen Rome, MD, MPH Cleveland Clinic, Cleveland, OH William C. Taylor Cofounder and Founding Editor, Fast Company, Wellesley, MA Helen Veit Historian, Michigan State University, East Lansing, MI John Willoughby Writer, editor, and cookbook author, Cambridge, MA Fiona Wilson University of New Hampshire, Durham, NH NUTRITION ADVISORY BOARD Christina D. Economos, PhD Friedman School of Nutrition Science and Policy, Tufts University, Boston, MA Shirley Huang, MD The Children’s Hospital of Philadelphia, Philadelphia, PA David Ludwig, MD, MPH Children’s Hospital Boston, Boston, MA Walter Willett, MD, MPH Harvard School of Public Health, Boston, MA

TABLE OF CONTENTS Issue 24, Spring 2016

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Departments 4 Dear Reader 5 Mailbox 6 ChopChop Jr. Lettuce and Hummus Roll-ups 11 Think Again!

Asparagus gets a crispy, cheesy coating.

12 Trash to Treasure Eating How to use every part of a vegetable 16 Kitchen Skill Stripping kale from its stems

18 Do-It-Yourself Croutons Everyone’s favorite salad topping—from scratch!

18 Kitchen Science Why avocados turn brown 20 What’s Different?

Can you tell what’s been changed in these two pictures?

26 DigDig Grow garlic greens 30 MyPlate, Our Plate 31 Try This Now All about composting 35 Taste Test Going green 36 Quick Bites Instant snacking 37 Scrumptious Word Search 38 Solutions Puzzled? We’ve got answers.

22 Green Sandwich Well, except for the bread. And the tomato.

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Awesome Recipes

24 Green Garlic Cream Cheese A tasty spread for crackers or cucumbers 27 Minty Sun Tea No boiling water needed

8 Frambled Green Eggs Half fried, half scrambled, wholly delicious

28 Parsley Pesto A zippy green sauce with a humble star ingredient

15 Green Gazpacho A cool soup for warm days

29 Triple Green Pasta Pesto and two kinds of peas make a vibrant dish.

19 Green Goddess Dressing Creamy and tangy, for salads or dipping 16 All Kale Caesar We’ve swapped out the usual lettuce for a more robust green.

32 Green Pineapple Smoothie The frothiest, frostiest drink!

34 Green Apple Fro-Yo Freeze up a batch of this 3-ingredient dessert.

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WINTER 2011

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Dear Reader,

hat does green mean to you? It’s a color, of course. It’s a leafy vegetable too.

And it’s a way of thinking about the planet—caring enough to recycle, say, or to walk somewhere instead of driving. Our green-themed issue is about all of these green meanings, and even though it started as kind of a joke about how obsessed we are with eating our greens (“What if we did an all-green issue?”), now we think it’s one of our favorite issues ever. It’s bursting with green-colored recipes that are full of green fruits and vegetables. It’s packed with (not green) kids wearing green clothes and tasting different green foods, sometimes for the first time ever! And it’s full of green ideas for growing things and wasting as little as possible.

Spring is here! Hopefully, the grass is starting to grow where you are. But even if it’s not, we’ve got plenty of green to spare.

Warmly,

Learn the Lingo!

Here are some of the cooking terms you might see in our recipes.

If you come across others you don’t know, look them up! (You knew we were going to say that.) t $PSFE means with the stem and hard center part removed. t %JDFE means cut up into cubes or squares about the size of dice. t .JODFE means finely chopped. t " QJODI is the small amount you can pinch between your finger and thumb.

t 1JUUFE or seeded means with the pits or seeds removed. t 4BVUÏ means to cook something gently in a little oil. t 4JNNFS means to cook at a very gentle boil. t 5P UBTUF means taste it to see whether you want to add more of something. t 5PTT means to mix together lightly.

Learn the Key! At the top of each recipe, you’ll find a key code. Here’s how to read it: ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES

ADULT

“Yes” means you need an adult to help you. “No” means you can do it by yourself. Always get help from your adult when a recipe calls for using a knife, food processor, blender, or stove.

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HANDS-ON TIME

This is how long it takes to work on the recipe, including gathering your kitchen gear and preparing the food.

During hands-on time, you can’t do anything other than work on the recipe.

❚ TOTAL TIME: 1 HOUR

❚ MAKES: 6 SERVINGS

TOTAL TIME

This is how long it takes to make the recipe from start to finish, including the time for cooking and baking when you may be able to do something else—like clean up! In recipes that do not involve cooking, this may be the same as HANDS-ON TIME.

MAKES

This number will usually tell you how many people the recipe serves. But sometimes we’ll tell you how much the recipe makes.

Mailbox Dispatches from our loyal ChopChop readers.

By ZOE

By AUTUMN

Join the fun!

Write to us at: ChopChop 695–697 Belmont Street, Belmont MA 02478. Please include an adult’s email address and phone number.

Find more on our Facebook page in our photo album “Mailbox”!

By LUNA

By A.C.

By RACHAEL

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RECIPES JUST RIGHT FOR THE LITTLEST COOKS

Lettuce and hummus roll-ups

For a great hummus recipe, go to www.chopchopmag.org/ recipe/lemony-hummus

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WASH your hands with soap and water and dry them.

CLEAN the countertop.

Calvin rolls up hummus in a lettuce leaf— and then tastes his creation.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Safety Tip

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HEALTHY START

Frambled Green Eggs

WASH your hands with soap and water and dry them.

CLEAN the countertop.

Frambled eggs are half fried and half scrambled, which makes them super easy to make. (You really can’t mess them up!) Green beans with eggs might sound strange, but it’s a delicious combination, and it makes a great breakfast or lunch (or even—why not?—dinner). ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 2 SERVINGS

KITCHEN GEAR Medium-sized skillet Measuring spoons Cutting board Sharp knife (adult needed) Measuring cup Rubber spatula Toaster (adult needed) 2 small plates INGREDIENTS 1 tablespoon olive oil 1 cup chopped green beans 4 large eggs 2 slices whole-wheat bread, toasted Salt and pepper to taste

Safety Tip 8

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INSTRUCTIONS 1. Put the skillet on the stove and set the heat to medium. Add the olive oil.

2. Add the green beans and cook until they turn bright green, about 3 minutes.

3. Crack the eggs into the skillet with the green beans (if that’s too tricky, crack them into a cup first), and cook until the edges of the eggs start to firm up, about 1 minute.

4. Using the rubber spatula, break the egg yolks and mix them with the whites.

Cook until the eggs are just set, about 2 minutes.

5. Put the toast on the plates. Top each piece of toast with half the egg and green bean mixture and then sprinkle with salt and pepper. Serve right away.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Or else

No green beans? No problem!

Substitute 2 cups chopped fresh spinach or kale for the beans, and cook just until bright green (about 1 minute) before adding the eggs.

Fancy that!

Add 2 tablespoons grated cheese and/or 1 tablespoon chopped fresh herbs, like basil or cilantro, when you mix the yolks with the whites.

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

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Makayla and Soley eat their eggs on toast.

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THINK AGAIN!

Think you hate asparagus? Think again.

You don’t find a lot of people who feel so-so about asparagus. It’s one of those vegetables that people seem to either love or hate. If you’re in the non-loving camp—especially if you’ve only had them boiled or steamed—try roasting them. They end up browned and a little crispy (instead of soggy), and in this recipe the cheese helps make them even crunchier and more delicious. Add a tangy squeeze of lemon, and we’re pretty sure you’ll become one of the lovers!

Cheesy Roasted Asparagus Making this for someone else? Give them ketchup and call it “asparagus fries,” if you think that will encourage them to try it!

WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 20 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR INGREDIENTS Rimmed baking sheet 1 bunch asparagus, tough ends snapped off (see Measuring spoons below) Tongs 2 tablespoons olive oil Box grater ¼ teaspoon salt Sharp knife (adult needed) ½ cup grated Parmesan cheese Cutting board ½ lemon Oven mitts INSTRUCTIONS 1. Turn the oven on and set the heat to 450 degrees.

2. Put the asparagus on the baking sheet, drizzle with the olive oil and sprinkle with the salt. Use the tongs or your clean hands to coat them with the oil and spread them out.

3. Put the baking sheet in the oven and roast until the asparagus turns bright green, 5–10 minutes depending on whether your asparagus are thin or thick.

4. Remove the baking sheet from the oven. Sprinkle the cheese over the asparagus and toss well.

5. Return the baking sheet to the oven and roast until the cheese melts and turns golden, about 2 minutes.

6. Squeeze the lemon over the asparagus and serve.

Gabriel grasps that this asparagus is finger food.

How to

The bottom ends of asparagus stalks are woody. To remove them, bend each raw stalk near the bottom until it snaps. (It’ll break off at just the right point.)

Safety Tip 10

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Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

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DID YOU KNOW? The part of asparagus you eat is the plant’s shoot, after it pushes out of the ground. If you didn’t eat it, the plant would grow into a large, feathery fern with inedible red berries.

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Do you know the expression “waste not, want not”? We like to expand the idea of what parts of plants and vegetables are edible. That way we waste less food and enjoy a greater range of flavors and textures.

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STEMS

When you’re using soft herbs such as cilantro and parsley, their crisp, flavorful stems can be chopped and added right into your dish, or slivered for a soup garnish.

STALKS

ZEST

Broccoli stalks are sweet and delicious: chop and add them in with the heads, or grate them solo into a raw slaw. Stripped kale stems can be sliced, then cooked until tender with olive oil, garlic, and a splash of water.

There’s an even more intense punch of flavor in citrus rind than in its juice. If you’re following a juice-only recipe, take a minute first to wash and grate the zest of the orange, lemon, or lime into a small jar of olive oil. Shake it up, and you’ll have a tasty citrus oil to use when making salad dressing.

SEEDS

You can roast and eat the seeds of any winter squash, not just pumpkins. Simply clean and dry them, then toss them with a bit of oil and salt on a baking sheet and roast in a 300 degree oven until crisp and golden, about 25 minutes, stirring halfway through. Snack away—or use the seeds as a garnish.

LEAVES

Dark green leek tops can be steamed, buttered, and served as a side, or slivered and added to stocks and soups. Any healthy-looking broccoli or cauliflower leaves can be chopped and used along with the florets.

Celery leaves from inside the bunch are a great go-to herb: chop them to flavor a cooked dish or salad, or to garnish soup.

TOPS

Clean, healthy beet, turnip, or radish greens can be cooked like spinach—with or without their chopped roots—in a little olive oil with a chopped garlic clove and a splash of water.

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Green Gazpacho

WASH your hands with soap and water and dry them.

CLEAN the countertop.

We’ve decided to give this Spanish dish a green twist! Typical gazpacho is a cold soup made from tomatoes, but we’ve swapped in some of our other favorite fruits and vegetables along with tangy yogurt or buttermilk.

Make it on the first warm day of spring! ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 4 SERVINGS (ABOUT 4 TO 5 CUPS)

KITCHEN GEAR Cutting board Sharp knife (adult needed) Peeler Measuring spoons Measuring cup Food processor or blender (adult needed) Mixing bowl Stirring spoon INGREDIENTS ¾ cup seedless green grapes 1 small English cucumber, chopped, or 1 regular cucumber, peeled and chopped ½ Granny Smith apple, scrubbed, cored, and chopped 1 scallion, roots trimmed off, green and white parts chopped 2 tablespoons chopped fresh dill or basil leaves ½ cup plain yogurt or buttermilk ½ cup cold water ¼ teaspoon salt Pinch of black pepper INSTRUCTIONS 1. Put the grapes, cucumber, apple, and scallion in the bowl of the food processor fitted with the steel blade, and quickly pulse until well chopped.

2. Transfer the mixture to the mixing bowl and stir in the dill, yogurt or buttermilk, water, salt, and pepper. Taste the soup.

If it needs a pinch of salt, add it.

3. Cover and refrigerate at least 2 hours (to let the flavors blend) and up to 4 days.

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Soley watches Soriya stir in the buttermilk.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

DID YOU KNOW?

Safety Tip

An English cucumber, also called a hothouse cucumber, is a variety of cucumber that has fewer seeds and a thinner skin than a traditional cucumber.

When you buy them, they’re wrapped in plastic to protect their fragile skin (the skin of regular cucumbers is often waxed, which is why we like to peel them).

ll sharp knive tove or oven, with a and ), the s s, ap elp ssor hot p h e c l i d Get a o r ingr n n p ces ( a an a edients. blender and food dult’s permission www.chopchopmag.org

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All Kale Caesar

The hearty texture of kale adds a new dimension to the classic Caesar salad, which is usually made with romaine lettuce. You’ll have plenty of dressing left over for more salads, since you won’t use it all. And if you’re worrying about those anchovies, don’t! You’ll hardly notice they’re in there (unless you want to). If you don’t have anchovies, we’ve found that a splash of Asian fish sauce works well too. ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 30 MINUTES ❚ MAKES: 4 SERVINGS

Kitchen Skill: Stripping Kale Leaves Off of the Stems

KITCHEN GEAR Blender or food processor (adult needed) Cutting board Sharp knife (adult needed) Measuring spoons Measuring cups Grater Large mixing bowl Lidded container Tongs or salad servers

Strip the ruffly leaves off of the kale’s stems by grasping the bottom of each stem and pulling your hand up along it forcefully.

The leaves will come off and leave behind the tough stems, which you can throw away—or prepare as a trash-to-treasure side dish (p. 12)!

INGREDIENTS 2 garlic cloves, peeled 2 to 3 anchovy fillets ½ teaspoon Dijon mustard ½ cup fresh lemon juice (about 2 lemons) ½ cup olive oil ¼ teaspoon salt Black pepper 6 cups kale leaves, stripped off of their stems ¼ cup grated or shaved Parmesan cheese 1 cup croutons (page 18) INSTRUCTIONS 1. Make the dressing: Put the garlic cloves, anchovies, mustard, and lemon juice in the blender or food processor fitted with the steel blade and process until thoroughly combined. While the machine is running, very, very gradually add the olive oil through the feed tube, at first 1 tablespoon at a time, then gradually increasing the amount until you’ve added it all. Add the salt and add pepper to taste. Use right away, or pour into the container, cover, and refrigerate up to 2 weeks.

2. Stack and bunch the kale leaves together on the cutting board and use the knife to cut across the stack so that you end up with skinny slivers of kale.

3 . Put the kale, croutons, and cheese in the bowl and drizzle with about a quarter of the dressing. Toss (“toss” means to mix together lightly) and taste the salad and add more dressing if it needs it, then toss again.

Safety Tip

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Makayla separates the tender kale leaves from the tough stems.

Or else

No food processor? No problem! Finely mince the garlic and anchovies with a sharp knife, then shake the dressing ingredients together in a lidded jar.

Fancy That!

Add grilled salmon, chicken, or tofu to make this side dish a main meal.

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

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WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

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KITCHEN SCIENCE

Why Do Avocados Turn Brown?

BY VAYU MAINI REKDAL

Do-It-Yourself Croutons Make the most of what you’ve got by transforming stale bread into a crunchy, delicious salad topper. ❚ ADULT: YES ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 15 MINUTES ❚ MAKES: 2 CUPS

KITCHEN GEAR Large bowl Measuring spoons Sharp knife (adult needed) Cutting board Tongs Rimmed baking sheet Oven mitts INGREDIENTS 2 tablespoons olive oil ¼ teaspoon salt 2 slices whole-grain bread (stale is fine), cut into 1-inch squares

Safety Tip

INSTRUCTIONS 1. Turn the oven on and set the heat to 375 degrees.

2. Put the oil and salt in the bowl and stir them together.

3. Add the bread squares and toss with tongs or your hands until the squares are completely coated with oil.

4. Spread the bread out on the baking sheet, put it in the oven and bake until the croutons are just starting to brown, about 5 minutes.

5. Carefully take the baking sheet out of the oven and use tongs to flip the croutons over, then put them back in the oven and bake until deeply browned and crisp, another 5 or so minutes.

6. Let the croutons cool completely before serving.

They can be stored in an airtight container up to 3 days.

Have you ever cut an avocado in half and left it for a while?

The avocado changes color from vivid green to dull brown, making it look not so tasty.

This could pose a problem in the Green Goddess dressing, where the browning of the avocado would transform the Green Goddess into a Boring Brown Monster. Luckily, this does not happen because we add acid in the form of lemon juice or vinegar, which stops the browning process.

How? Like all plants, avocados are full of cells and molecules.

When you cut the avocado in half, you break some of the cells, allowing molecules to leave the cells, including small chemical factories known as enzymes. These are proteins that specialize in transforming one molecule into another.

When the enzymes are exposed to the air outside the cell, they react with oxygen and change the color of some of the avocado molecules, making them brown. Vinegar or lemon juice slows down this process by preventing the enzymes from reacting with oxygen; the enzymes simply do not work very well in acidic environments.

That’s why we add lemon juice or vinegar to the Green Goddess dressing: it not only provides delicious tangy flavor, but also prevents the browning from happening on a molecular level.

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

Green Goddess Dressing

This flavorful dressing is delicious on a salad or in a sandwich, or you can put some in a bowl and dip raw vegetables into it. It’s traditionally made with mayonnaise, but avocado adds all the creamy richness—plus loads of flavor and a gorgeous green color! ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 1 CUP

KITCHEN GEAR Cutting board Sharp knife (adult needed) Measuring spoons Measuring cup Blender or food processor (adult needed) Lidded container

WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

INGREDIENTS ½ ripe avocado, pitted, peeled, and chopped 1 garlic clove 2 scallions, roots trimmed off, green and white parts chopped 2 tablespoons white wine vinegar or fresh lemon juice ¼ cup plain Greek yogurt ¼ cup fresh parsley or basil leaves, chopped 1 tablespoon chopped fresh tarragon leaves or 1 teaspoon dried tarragon ¼ cup olive oil ½ teaspoon salt INSTRUCTIONS 1. Put the avocado, garlic, scallions, vinegar or lemon juice, and yogurt in the blender or food processor fitted with the steel blade. Put the top on and process until smooth.

2. Add the parsley or basil, and tarragon and process until smooth.

3. Add the olive oil and salt, and process until completely blended. Taste the dressing on a piece of lettuce. Does it need more vinegar? A pinch of salt?

If so, add it, then blend again.

4. Use right away or cover and refrigerate up to 3 days.

Or else

No tarragon? Try substituting the leaves from inside a bunch of celery. It won’t taste the same, but it will be delicious.

Safety Tip

DID YOU KNOW?

Not everyone agrees on when and where this dressing was invented, but one theory suggests that the chef of the Palace Hotel in San Francisco created it in 1923 to commemorate a play called—you guessed it—The Green Goddess.

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

WHAT’S DIFFERENT?

We found 9 changes in the picture on the next page.

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Can you find them all?

Solution on page 38. www.chopchopmag.org

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Green Sandwich

Looking to change up your school lunch? Try making this green sandwich!

You can vary the ingredients, of course, according to what you like and have on hand. And you can make it even greener by using a spinach wrap instead of bread (and by leaving out the tomato). ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: 1 SANDWICH

KITCHEN GEAR Toaster (adult needed) Small spoon Fork Cutting board Sharp knife (adult needed)

Or else

INGREDIENTS 2 slices whole-wheat or multigrain bread, toasted ¼ ripe avocado, pit removed Salt Black pepper 4 or 5 thin cucumber slices 2 thin tomato slices 1 large lettuce leaf 1 slice cheese (any kind)

Swap in a spoonful of hummus, a sliced hard-cooked egg, or a piece of turkey for the cheese.

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WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

INSTRUCTIONS 1. Use the spoon to scoop the avocado out of the peel. Put the scooped avocado flesh on one piece of toast and use the fork to mash it gently and spread it so it covers the toast.

2. Sprinkle the avocado with a tiny bit of salt and pepper.

3. Arrange the cucumber slices over the avocado, then add the tomato slices, lettuce leaf, and cheese.

4. Top with the other slice of toast and gently press down to help the sandwich hold together. Cut the sandwich in half and serve right away.

Soley, Makayla, and Stella eat sandwiches made the way they like them.

Safety Tip 23

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Get an

adult’s rmission pe

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the stove or oven, and sor), s hot e ingr roc edients. (blender and food p www.chopchopmag.org

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Green-Garlic Cream Cheese Try dolloping this zippy spread on cucumber slices for a satisfying snack.

Or spread it on a whole-grain bagel, rice cake, or crackers, and top with whatever crunchy vegetables you like. ❚ ADULT: NO ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 10 MINUTES ❚ MAKES: ¾ CUP

KITCHEN GEAR Clean scissors Measuring spoons Medium-sized bowl Fork Rubber spatula Lidded container

WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

INGREDIENTS 1 (4-ounce) package cream cheese, softened at room temperature 2 tablespoons plain Greek yogurt 1 tablespoon finely snipped green garlic shoots (page 26) or chives or scallions ¼ teaspoon salt

Makayla snips up some scallion greens for the spread.

INSTRUCTIONS 1. Put all the ingredients in the bowl and mash with the fork until combined.

2. Scrape into the lidded container and refrigerate up to 5 days.

Try This It’s actually easier to snip up garlic greens (or chives) with scissors than to chop them with a knife. We love kitchen scissors and use ours all the time, but any clean pair of scissors will do. Just wash and dry them well before and after using them in the kitchen.

Safety Tip 24

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Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

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DIGDIG

Grow Garlic Greens

Have you ever cut into a fresh garlic clove and seen a little green shoot inside? That’s a sprout, and it means that your garlic is ready to grow fresh green shoots. Use them like chives to add a fresh, herby, garlicky greenness to any dish that already has garlic in it. Or make our GreenGarlic Cream Cheese (page 25).

WHAT YOU NEED 1 garlic bulb (ideally one that’s already got little green sprouts) 1 clear, shallow jar or cup, or a small bowl Water Scissors INSTRUCTIONS 1. Put the garlic bulb in the jar, cup, or bowl (a clear container will let you see when the water needs changing or refilling).

Arrange it so that the points of the cloves and the green sprouts (if there are any) are facing up.

2. Add just enough water to cover the bottom of the garlic and put the container in a sunny spot.

3. Change the water if it gets cloudy, and add water to keep the bottom of the bulb wet.

4. Use scissors to harvest the shoots after they get to be about 3 inches long. The bottom of the garlic will eventually send down roots and the greens should grow well for a couple of months.

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A bulb of garlic is also called a head; it’s the whole cluster of cloves— like an orange made up of segments—covered in a papery skin. If you planted the individual cloves in soil, each one would turn into a whole garlic head. In water, they will grow only the edible greens.

Photo by CATHERINE NEWMAN

QUENCH

Minty Sun Tea WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

Okay, this isn’t really sun tea—it’s fridge tea! But “sun tea” was the term people first used when they realized you could make tea without boiling the water, just by leaving it out in the sun! It turns out it’s even better if you just put it in the refrigerator. The tea comes out great, and you never have to turn the stove on. That saves energy, which makes this a doubly green recipe! ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 5 HOURS ❚ MAKES: 1 QUART

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

KITCHEN GEAR Pitcher with lid 4 glasses

INGREDIENTS 4 peppermint (herb) tea bags 4 cups water Ice cubes Lime slices

INSTRUCTIONS 1. Put the water and tea bags in the pitcher.

2. Refrigerate the tea at least 5 hours and up to overnight.

3. Put ice in the glasses, pour in the tea, garnish with lime slices, and serve.

Stella takes a good, long drink.

Safety Tip

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients. www.chopchopmag.org

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Parsley Pesto

WASH your hands with soap and water and dry them.

Do you think of parsley as a garnish? Think again! Sure, classic Italian pesto is made with basil, but you might be surprised by how good this version is. You might even like it better!

(We won’t tell anybody’s Italian grandma.)

Put the pesto on pasta (at right), or use it as a sandwich spread, or to top your scrambled eggs—or Frambled Eggs (page 8). ❚ ADULT: YES ❚ HANDS-ON TIME: 30 MINUTES ❚ TOTAL TIME: 30 MINUTES ❚ MAKES: 1 CUP

KITCHEN GEAR Colander Salad spinner Measuring cup Measuring spoons Grater Food processor (adult needed) Rubber spatula

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

To toast nuts, put them on a baking sheet in a 350-degree oven until they are fragrant and look a shade darker, about 5 minutes.

INGREDIENTS 2 medium-size bunches fresh Italian flat-leaf parsley 2 garlic cloves, peeled ¼ cup lightly toasted walnuts, pecans, pine nuts, or almonds (arrow direx for toasting) ½ cup grated Parmesan cheese ½ teaspoon salt ½ cup olive oil

INSTRUCTIONS 1. Pull the leaves off of the parsley stems and throw the stems away (or save them to add to a soup or salad). Wash the leaves really well in a sink full of cold water. Drain in a colander, then dry them in a salad spinner, if you have one, or between clean dish towels.

2. Put the parsley, garlic, nuts, cheese, and salt in the bowl of the food processor fitted with the steel blade, and process until it is well chopped. Stop and use the spatula to scrape down the sides of the bowl if everything is getting stuck.

3. While the machine is running, very, very gradually add the olive oil through the feed tube, at first 1 tablespoon at a time, then gradually increasing the amount until you’ve added it all. Add the water, 1 tablespoon at a time, and process until it is chunkysmooth.

Safety Tip

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

Triple Green Pasta

The peas add little bursts of sweetness that really make this delicious. In keeping with our green theme, we used spinach pasta here—but you can use whole-grain pasta, if you prefer. Make only half the box of pasta, if you like, and save the rest of the pesto for later in the week. ❚ ADULT: YES ❚ HANDS-ON TIME: 10 MINUTES ❚ TOTAL TIME: 30 MINUTES ❚ MAKES: 6 SERVINGS

KITCHEN GEAR Measuring cup Large pot Large spoon Colander Tongs Oven mitts Serving bowl INGREDIENTS 1 pound spinach linguine or fettuccini 2 cups sugar snap peas or snow peas, or a combination, ends snapped off 2 cups green peas (frozen is fine) 1 recipe Parsley Pesto (page 28)

INSTRUCTIONS 1. Fill the pot 2/3 of the way full with water, put it on the stove, turn the stove on, and set the heat to high.

2. When the water comes to a full, rolling boil, add the pasta and stir. When the water returns to a boil, lower the heat to medium. Set the colander in the kitchen sink.

3. Test the pasta for tenderness by carefully fishing a piece out with the tongs, running it under cold water, and tasting it. When it is almost tender, add the peas and cook for another minute, just until the peas turn bright green.

4. With the help of your adult, pour the pot into the colander to drain the pasta. Put the pasta and peas in the serving bowl (or back in the pot), stir in the pesto, and serve right away. www.chopchopmag.org

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Marie, Gabriel, Selah, and Shani twirl up some very green pasta.

My Plate, our plate

Look at the Triple Green Pasta on the previous pages. Pasta is a great source of grains so we’ll color that in on MyPlate. What else should we color in?

To help us keep an eye on healthy eating, the U.S. Department of Agriculture’s MyPlate illustrates the different food groups as they might appear on a plate. Keep this picture in mind when you’re serving yourself food, so you end up with a balanced meal. (It’s okay to think about nutrition over the course of a day, and not just a single meal.) Don’t forget: avoid huge portions, skip the sugary drinks, make half your plate fruits and vegetables, and get some exercise!

t

FRUITS: oranges, grapefruit, apples, grapes, berries, bananas, melons, tomatoes VEGETABLES: lettuce, broccoli, kale, carrots, green beans, peas, plantains, squash GRAINS (at least half should be whole grains): pasta, rice, breads, tortillas, cereals, oatmeal, bulgur, cornmeal DAIRY: milk, cheese, yogurt PROTEIN: meat, chicken, fish, tofu, eggs, beans, nuts, seeds

t t t t

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Are there any spaces that are blank or partially filled-in? What are some of the ways you might complete this meal? Which of the recipes in this issue could you use? Write your ideas here:

TRY THIS NOW

Do the Rot Thing!

It’s true, we like to eat every part of the vegetable that we can (see page 12). But some parts you really can’t eat, or don’t want to. That’s where composting comes in! To make compost, you put fruit and vegetable scraps (as well as eggshells, coffee grounds, and dead leaves) in a special outdoor container and let them decompose—which basically means rot. Over time, thanks to heat, worms, and microorganisms such as bacteria and fungi, they turn into rich soil (compost) that’s perfect for growing more vegetables in!

Composting also reduces the amount of trash we dump, so it’s a great activity for people who care about the planet.

For an introduction to composting at home, go to www.epa.gov/recycle/composting-home If you can’t compost at home, or you live in a city, see if there are any compost drop-off sites nearby, or find out if there’s a compost pick-up service that will collect kitchen waste from you.

Go to findacomposter.com to search by zip code.

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SUPER SMOOTHIE

Green Pineapple Smoothie You’ll see the kale—which your body will love—but what you’ll taste is pineapple and banana. Want it even frostier? Add a couple of ice cubes to the blender. ❚ ADULT: YES ❚ HANDS-ON TIME: 20 MINUTES ❚ TOTAL TIME: 20 MINUTES ❚ MAKES: 4 SERVINGS

KITCHEN GEAR Sharp knife (adult needed) Cutting board Measuring cup Measuring spoons Blender (adult needed)

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CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Try This Save the kale stems for a pot of soup! Or chop them up and cook them in a pan with a bit of olive oil, a splash of water, and a chopped garlic clove. When they’re tender, they’ll make a tasty side dish (page 12).

INGREDIENTS 1 cup plain yogurt or almond milk 2 overripe bananas, peeled, sliced, and (ideally) frozen 2 cups pineapple chunks (fresh, frozen, or unsweetened canned) 1 cup kale leaves with their thick stems removed, or spinach leaves, washed well 1 tablespoon fresh lemon juice Pinch of salt 2 ice cubes (if your bananas weren’t frozen) INSTRUCTIONS 1. Put all the ingredients in the blender.

2. Put the top on tightly. Turn the blender to a medium setting and blend until the mixture is smooth, about 1 minute. (Add up to 1 cup cold water if the mixture is too thick to blend.)

3. Serve right away or cover and refrigerate up to 1 hour.

WASH your hands with soap and water and dry them.

Think Ahead To help make smoothies colder and thicker, it’s great to have slices of frozen banana ready to go. It’s easy: 1. Peel overripe bananas.

2. Use a butter knife to slice them into thin rounds.

3. Put the slices in a resealable plastic bag, label the bag with the number of bananas it contains, and freeze until needed.

Marie isn’t sure about the green smoothie at first, but then she likes it!

Safety Tip

ith all sharp knives, a the stove or oven, and lp w ppl sor), e s hot h e i c Get anc ingr pro and es (b an a edients. lender and food dult’s permission

SWEET TREAT

Green Apple Fro-Yo

Typically, you need an ice cream maker to make your favorite cold treat, but not this time! In this applesauce/frozen-yogurt mash-up, you are a human ice cream maker—no electricity needed! Also? It’s not really green, but we liked how it sounded. ❚ ADULT: NO ❚ HANDS-ON TIME: 5 MINUTES ❚ TOTAL TIME: 3 HOURS ❚ MAKES: 3 CUPS

KITCHEN GEAR Large metal or plastic mixing bowl Measuring cups Mixing spoon INGREDIENTS 1 cup plain Greek yogurt 1 ½ cups unsweetened applesauce (homemade or store-bought) Pinch of salt INSTRUCTIONS 1. Put the yogurt, applesauce, and salt in the bowl and stir well. Carefully put the bowl in the freezer.

2. After 1 hour, using a fork, stir the mixture, being careful to get the more-frozen edges mixed in with the soft center.

Repeat every half hour, until the mixture is frozen but still creamy, about 3 hours. Serve right away.

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WASH your hands with soap and water and dry them.

CLEAN the countertop.

GATHER all your kitchen gear and ingredients and put them on the counter.

SCRUB all the fruits and vegetables and lay them out on a clean dish towel to dry.

PREPARE your ingredients, which means you may have to do something before you get started with the instructions.

Going Green

TASTE TEST

What happens when you really pay attention to the way food tastes, without using cues about how it looks, or whether you think you’re going to like it or not? This taste test helps you open your mind to flavor—especially the flavor of green things! Plus, it’s just a whole lot of fun to try guessing.

Calvin feeds Gabriel a green bean while Selah and Marie look on.

Below, Marie gets a taste from Selah.

To do this taste test, you’ll need a partner, a blindfold, and a bunch of little dishes. Pick about a half dozen green foods, and put a little in each dish (slice or wash anything that needs it). Some ideas to try: green peas, edamame, green beans, asparagus, green olives, arugula, avocado, spinach, cucumbers, broccoli, zucchini, lima beans, fresh herbs, pesto, pickled jalapeños, capers, lime wedge, green apple, pear, celery, green pepper, green grapes, cabbage, Brussels sprouts, kiwi, honeydew melon. (We know you’ll find others!)

Blindfold your partner, then give them a little taste of each food, one at a time. Can your partner guess what each food is? Ask them to say something about the flavors they notice. Is anything surprising about any of the foods?

Now switch off, with your partner picking new green foods (if you have them) or using the same ones.

Safety Tip

Get an adult’s permission and help with all sharp knives, appliances (blender and food processor), the stove or oven, and hot ingredients.

QUICK BITES Celery sticks

Pistachios and pumpkin seeds

Green olives

Green grapes

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SCRUMPTIOUS WORD SEARCH

T S P W E N P M G B E A N L F

Z F K Q P E H P A R S L E Y M

WORDS HIDDEN ABOVE Solution on page 38

A U V F D K E D D J L G B G D

P S C W T P Z P E P P E R A I

PARSLEY DILL ZUCCHINI PEPPER

TABLE TALK

P F P C L M I Y P E A R O S L

L Z Y A H C K S I L D A C E L

E A R I R I U K T X I A C H C

PEA ASPARAGUS AVOCADO SCALLIONS

L V X Z W A N C A A L T O A Z

L O I I B M G I U L C A L Z Q LIME APPLE KIWI GRAPES

Start a conversation at your dinner table about nature. t 8IBU JT ZPVS GBWPSJUF XBZ UP FOKPZ CFJOH PVUTJEF t 8IBU JT POF UIJOH ZPV BSF EPJOH UP IFMQ UBLF DBSF PG UIF QMBOFU t 8IBU JT TPNFUIJOH ZPV IPQF UP TUBSU EPJOH TPPO

P C B P J O V U I M E H I T F

D A W E R A L O S L B I I R N

G D Y A G Z N I I U U E O O A

O O S C Y S F M V W B Q R X G

PISTACHIO PEAR OLIVE BROCCOLI

R O C J D T E O L E T T U C E

T S Q Z H G V A Q G R A P E S

BEAN LETTUCE CUCUMBER KALE

GREAT MANNERS

The idea of what’s polite is not always clear.

If someone were visiting you from another country, and they used table manners that were typical for their culture but considered rude in yours (ate with their hands, for example), what would you do?

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SOLUTIONS FROM PAGE 20

Numbers show changes in the picture.

Changed items are listed below.

1. Herbs substituted 2. Avocados rotated 3. Cucumbers rotated 4. Pepper swapped 5. Pepper swapped 6. Grapes off bunch 7. Apple rotated 8. Scallions rotated 9. Kiwi cut

EDIBLE VOCABULARY

BY BIRDY NEWMAN

T S P W E N P M G B E A N L F 38

Z F K Q P E H P A R S L E Y M

A U V F D K E D D J L G B G D

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P S C W T P Z P E P P E R A I

P F P C L M I Y P E A R O S L

L Z Y A H C K S I L D A C E L

E A R I R I U K T X I A C H C

L V X Z W A N C A A L T O A Z

L O I I B M G I U L C A L Z Q

P C B P J O V U I M E H I T F

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D A W E R A L O S L B I I R N

G D Y A G Z N I I U U E O O A

O O S C Y S F M V W B Q R X G

R O C J D T E O L E T T U C E

T S Q Z H G V A Q G R A P E S

We’ve written “green” in 10 different languages. Can you match the word to its language?

1. vèt

a. Icelandic

2. matomato

b. Haitian

3. kijani

c. Javanese

4. verde

d. Maori

5. grænt

e. Croatian

6. ijo

f. Hungarian

7. zöld

g. Danish

8. grøn

h. Swahili

9. zelena

i. Vietnamese

10. màu xanh lá

j. Spanish Answers: 1 b; 2 d; 3 h; 4 j; 5 a; 6 c; 7 f; 8 g; 9 e; 10 i

FROM PAGE 33

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