Setting the Table

Setting the Table Healthy and Sustainable Cooking for Jewish Families

Recipe Book and Family Program Guide

Setting the Table:

Healthy and Sustainable Cooking for Jewish Families Recipe Book & Family Program Guide for New & Young Families Authors: Liz Traison, Daniel Infeld Contributing Authors: Judith Belasco, Anna Hanau, Linda Lantos, Lyvia Larish, Molly Weingrod Recipe Contributors: Leah Koenig, Becca Linden, Eli Margulies, and Rikki SaNogueira Adapted Recipes: Beet and Barley ‘Risotto’ with Goat Cheese, from Fresh Food Fast by Peter Berley; Goat Cheese Pie, from Local Flavors by Debra Madison; Sweet Potato Gnocchi, from Cooking with Amy blog; and Fettuccine ‘Alfredo’, from Pinch of Yum blog Photo credit: Daniel Infeld, Shoshana Lief Hazon Jewish Food Education Staff: foodeducation@hazon.org

Setting the Table is generously supported by UJA-Federation of New York Hazon|125 Maiden Lane, Suite 8B|New York, NY 10038| 212-644-2332 Hazon.org| www.jcarrot.org Copyright ©2011, 2014. All Rights Reserved.

Hazon creates healthier and more sustainable communities in the Jewish world and beyond.

About Hazon The word hazon means vision We work to create a healthier and more sustainable Jewish community, and a healthier and more sustainable world for all.

We were founded in 2000 and we have grown every year since, by pretty much all metrics. We are based in New York City and at the Isabella Freedman Jewish Retreat Center in Falls Village, CT, and we have staff in San Francisco, San Diego, Boulder, Denver and Philadelphia. We welcome participants of all religious backgrounds and none, and we work closely with a wide range of institutions and leaders across the Jewish world. If you’re interested in talking to us about how we might work together in the future – and especially about how we might be of use in your community. Please be in touch with info@hazon.org!

We effect change in three ways: 1. Transformative Experiences such as immersive multi-day programs that directly touch people’s lives in powerful ways: • Retreats at Isabella Freedman on all of the Jewish holidays, plus silent meditation retreats, Artfest, LGBT programming, and others • Multi-day food programs, including the Hazon Food Conference and the Hazon Israel Sustainable Food Tour • Multi-day bike rides, including our New York, Golden Gate, and Israel Rides • Teva Outdoor Education Programs, Shomrei Adamah and Achdoot for 4th-8th graders • The 3-month Adamah Fellowship program for 20-somethings • Our Intentional Communities Conference

2. Thought-Leadership that is changing the world through the power of new ideas and fresh thinking. We include in this category writing, teaching, curriculum-development and advocacy: • The JOFEE Report. JOFEE stands for Jewish Outdoor, Food, and Environmental Education, which has fostered a conversation about how we strengthen Jewish life, and create a more sustainable world for all

3. Capacity-Building which means not just working with people as individuals, but explicitly supporting and networking great projects and partners in North America and Israel: • Our local and regional staff are working closely with a range of institutions and leaders to support and strengthen Jewish life, including by launching a series of one-day Jewish Food Festivals around the country, and by utilizing our Food Audit Toolkit and Food Guide in Jewish institutions • The Hazon CSA Network is the largest faithbased network of Community-Supported Agriculture projects in North America • We give out mini-grants to support the JOFEE field • We’re planning to do more work to develop a JOFEE network, and we’re particularly interested in supporting and networking alumni of Adamah, Teva, Urban Adamah and other immersive JOFEE programs • Our Siach network helps to strengthen Israel-diaspora working relationships in relation to Shmita, intentional communities, and sustainable food systems • Through fiscal sponsorship of Makom Hadash we help to incubate, house, and network great young organizations in the Jewish world

• Resources on Jews, Food, and Contemporary Issues, including curricula materials for adults and kids and JFEN, the Jewish Food Education Network • Our blog, the Jew and the Carrot • New resources and events exploring Shmita—the sabbatical year in Jewish life

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Introduction Hazon’s mission is to create a healthier and more sustainable world for the Jewish community and beyond. Central to this concept is the idea that there is an intrinsic connection between food, health, and Jewish tradition. It is important for our bodies and our souls to be nourished both with nutrient-rich food and with meaningful traditions. In 2011, Hazon began to think about how we could apply this idea to new parents and young families. New parents very quickly transition from thinking for themselves to providing for a new life, and the preparation and activation can be overwhelming. Especially when thinking about how we want to feed our families Jewishly.

It is for that reason that Hazon, the largest Jewish environmental organization in North America, with generous support from UJA-Federation of New York, created Setting the Table: Healthy and Sustainable Cooking for Jewish Families. This new edition of our curriculum is designed to provide parents with the tools to prepare easy, healthy recipes for family meals through a Jewish lens.

This resource, complete with easy recipes and tips for involving kids in the kitchen, can be given directly to young families, or it can be turned into classes using the suggested program structure.

Run Setting the Table as a one-time family education program or as a series throughout the year.

The Leader’s Guide provides fabulous sample lessons on holidays like Shabbat and Passover, as well as on everyday eating. The Guide also features ancient and contemporary Jewish texts focused on the experience of a family dinner table with discussion questions – to help you to think about how you want to build family rituals around the table.

However you use it, we hope this guide will help you and those in your community to learn more deeply about the connections between food, healthy eating, and Jewish tradition. We hope it will also provide you with the tips and skills to be able to achieve your goals in the kitchen and around the table.

Please keep us posted as to when and how you utilize this curriculum in your community, and be in touch with foodeducation@hazon.org with any questions. We look forward to hearing from you!

B’tayavon – ‫ – בתיאבון‬Happy eating!

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Table of Contents Introduction................................................................................................................................. 4 Leader’s Guide............................................................................................................................ 6 Tips to Prepare for Setting the Table................................................................................. 7 Program Outline....................................................................................................................... 8 Suggested Programs............................................................................................................11 Recipes.........................................................................................................................................13 10-15 Minute Recipes...........................................................................................................14 20-25 Minute Recipes...........................................................................................................23 30 Minute Recipes.................................................................................................................27 40 Minute Recipes.................................................................................................................32 1 Hour Recipes........................................................................................................................37 Thought Texts............................................................................................................................40 Guilt Free...................................................................................................................................41 Choni Ha’Maagal....................................................................................................................42 The Importance of Family Dinners..................................................................................43 Shabbat Blessing for Children...........................................................................................44 The Radish Eater.....................................................................................................................45 Shavuot: Learning Together..............................................................................................46 The Four Children of the Passover Haggadah.............................................................47 Division of Responsibility in Feeding Toddlers to Teens..........................................48 Tips for Involving Kids in the Kitchen............................................................................49 Make Your Passover Seder More Kid-Friendly.............................................................50 How to Create Healthy Mishloach Manot.....................................................................51 Offering Gratitude Before and After Meals..................................................................52 Eat the Rainbow.....................................................................................................................53 Kids in the Kitchen: Prepping and Cooking.................................................................55 Kids in the Kitchen: Serving...............................................................................................56 Kids in the Kitchen: Cleaning.............................................................................................57

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Leader’s Guide Setting the Table is designed either as a series of classes or a stand-alone two hour class in which new and expectant parents learn how to cook delicious, healthy, and seasonal meals – and to engage and wrestle with Jewish tradition. It’s also filled with great recipes for busy parents, tips for involving kids in the kitchen, and thought texts for when you want to dig a bit deeper. Ultimately, after using this guide, we hope readers and participants will see Jewish tradition as inextricably connected to their food choices.

To run Setting the Table in your community, use the following guidelines to ensure a smooth, interesting, and meaningful program. The class works best when childcare is provided, so parents can fully focus on the class. However, it can easily be adapted to incorporate older children into the lessons.

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Tips to Prepare for Setting the Table In the week before your program, here are some important questions to consider: • Who is coming to your class? Do they have any special dietary requirements?

• Are children being asked to participate in this class? Or is childcare being provided?

• Do you fully understand the Kashrut policy of your facility, if applicable?

• Does the teacher of the class know what equipment, preparation, and cooking materials they can and cannot use in the host facility? Does he or she know how to use the oven?

• Have the ingredients been ordered to be delivered, or arranged to be bought?

• What clean up materials are available in your host facility?

On the day of your program, consider these helpful reminders: • Make sure everything is set up at least ten minutes in advance, so you are ready for any early arrivers.

• Is there a compost bin or garbage can set up? Make sure people know where to put their food scraps and trash!

• When people arrive, invite them to make a name tag for themselves (and their child, if applicable).

• Once most of the group has arrived, instruct them to wash their hands (so that they will be clean for cooking).

• Pass out any fliers, recipes or other paper at the end of class; if you try to pass out recipes during the cooking section they will likely get ruined. Have spare copies available for during the cooking portion of the program or write out the recipe on a poster board so that parents can easily follow along.

Materials Food – Make sure to obtain ingredients in advance and purchase enough so that everyone will have some to cook. To ensure that all the delicious food prepared during the program doesn’t go to waste, you can also purchase take-home containers so that parents can take home what they’ve made in class, or ask participants to come with their own containers. You may also want to set out a few snack options to have available before and during class.

Utensils – It’s important for the teacher to make sure everyone has enough cooking and eating utensils to share. Once you’ve chosen a recipe to use, read through it carefully taking note on which utensils you will need. The most common utensils include: knives, cutting boards, mixing bowls, measuring cups and spoons, and oven mitts. But make sure to double check what else you might need for a particular recipe (like a food processor, oven, blender, or immersion blender).

Additional Supplies Name tags – Name tags are a great way for the community to come together. Make nametags by writing names on stickers, or using recycled materials like empty cereal boxes. Cut the boxes into squares, and punch two holes to thread yarn or ribbon. Make sure to have markers available for people to write their names, and yarn available to make it wearable. We suggest bringing a sign in sheet for your records as well.

Study sheets and recipe sheets – If you plan to use the thought texts included below, make sure to copy them ahead of time ensuring that you have at least one for every person. You should also have copies of the recipe available for everyone to take home.

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Program Outline Suggested timeline – Approximately 2 Hours Arrival and Registration – 10 minutes Welcome and Introductions – 10 minutes Cooking – 60 minutes Eating and Discussion – 30 minutes Cleanup and Wrap up – 10 minutes

1. Arrival and Registration – 10 min As participants arrive, have nametag-making supplies available and any other registration and sign-in materials. Participants should be given the opportunity to shmooze and meet each other as they trickle in. In addition to having supplies for the cooking class ready, make sure to have kid-and-parent friendly nosh available—cooking can take time, and people may get hungry while they wait!

For a morning class, it can be nice to have some sliced fruits, like apples or pears available. A tray of cheeses with crackers can be a great treat for an evening or morning class. For a more substantial evening treat, set out a tray of crudités (like carrot, celery, and cucumber sticks) and pita with hummus.

For an extra-special treat at the end of the day, set out some chocolate bars for parents to enjoy while cooking.

2. Welcome and Introductions – 10 min An opening circle is a great way to start these classes because they build community—which is often part of what parents are looking for in coming to a class like this. To run an opening circle, the leader of the program should introduce themselves and ask an opening question. Moving down the circle, each participant should introduce themselves and their children.

Suggested Opening Circle Questions: • What is a favorite food or go-to meal in your house?

• What brought you here today?

• What is one of your favorite Shabbat or holiday memories?

3. Cooking – 60 min In the cooking section, parents learn essential cooking skills and are exposed to new food and recipe ideas. Look around in your community for a local chef or accomplished home cook to teach this section of the class. Parents may want to feel that they are really learning new skills, like how to hold a knife or tips for cutting onions, and recipes, from an expert. Check out the recipes section (pg 13) for a variety of simple and delicious recipes. It’s best to do this section of the lesson in an industrial kitchen, if you have access to one. If not, set up stations for each person or set of parents around a large table.

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4. Eating and Discussion – 30 min Now that the food is prepared, it’s time to sit down and eat together. Jewish tradition encourages study, so it is not surprising that we are taught that even our dinner tables should be a site of Jewish learning.

There is a Jewish tradition that comes from Pirkei Avot, The Ethics of Our Fathers, that a meal is not complete without the sharing of words of Torah. In this case, the idea of discussing Torah does not have to be taken literally, but can include any meaningful conversation. Use this opportunity to engage with one of the texts from the Thought Text section (pg 40) that follows. Use the guiding questions that follow each text to engage parents in a discussion that will be meaningful to the group.

5. Clean Up and Wrap Up – 10 min In the clean up stage, it is helpful to have a plan so that one person isn’t stuck doing all the work. If you want to ask members of the group to help clean up, make sure you have clear roles and instructions for how to help. This is also the time for parents to pack up leftovers in reusable containers.

To wrap up your program, it can be helpful to do a closing circle. Like an opening circle, this is a quick go around where people can share an answer to a question from the program leader.

Suggested Closing Circle Questions: • What was your favorite part of the class?

• What is something new you learned?

• What is one thing you might try at home now?

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Suggested Programs While you can use the Program Outline for any combination of recipes and Thought Texts, below are a few specific programs with themes and structures. They each include a related recipe, Thought Text, and tip for kids. They are designed to be accessible to a broad range of audience members, including busy parents looking for easy recipes, food educators looking to integrate Jewish tradition into their programs, and Jewish institutions looking to bring innovative programming into their communities. Feel free to use these suggested programs or to create your own by selecting from the recipes, texts, and tips that follow these lessons.

Holiday Programs Shabbat: Finding Meaning in Tradition Shabbat is a time when families have the chance to come together, share special meals, and discuss and reflect on the week. During the cooking section of the program, bake the challah recipe. Next, lead a discussion using the Blessing for the Children text, which is traditionally said on Friday nights. Use the tip of Offering Gratitude Before and After Meals for a way to bring the kids in to the meal in a fun and special way.

Recipe: Challah, page 37 Thought Text: Blessing for Children, page 44 Kids in the Kitchen: Offering Gratitude Before and After Meals, page 52

Purim: Exploring Feasting and Balance Traditionally, Purim is a time for celebration through feasts and parties. However, finding a healthy way to celebrate can be tricky. Use this sweet and savory hamentaschen recipe to start the conversation about healthy consumption, followed by a discussion on an excerpt from The Blessing of A Skinned Knee

by Dr. Wendy Mogel. Provide parents with a take-home sheet with tips on how to create healthy and kidfriendly mishloach manot (gift baskets) to bring the program all together.

Recipe: Sweet and Savory Hamentaschen, page 35 Thought Text: The Blessing of a Skinned Knee: Guilt Free, Dr. Wendy Mogel, page 41 Kids in the Kitchen: How to Create Healthy Mishloach Manot, page 51

Passover: And You Should Teach Your Children Passover marks one of the most widely celebrated holidays in Jewish tradition. It’s composed of two very important pieces: the retelling of the story of the exodus from Egypt, and the eating of delicious and symbolic foods. In this program, we explore the ways in which we can keep even very young children involved in the experience by offering foods they can eat like sweet potato gnocchi and finding other ways to keep them engaged in the Seder with tips from Amy Deutch. The text from Rabbi Jonathan Sacks asks parents to think about the meaning of the ‘four children’ section of the Hagaddah.

Recipe: Sweet Potato Gnocchi, page 32 Thought Text: The Four Children of the Passover Hagaddah, Rabbi Jonathan Sacks, page 47 Kids in the Kitchen: How to Make Your Seder more Kid friendly, Amy Deutch, page 50

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Eating Everyday Programs Eating Together: Tips and Texts for Family Meals While many families have the custom of eating meals together on Shabbat, dinner is a great opportunity for families to spend time together every day. Meals shared with family and friends not only support healthy family dynamics, but have also been shown to aid in digestion. Use the text, The Importance of Family Dinners by Elinor Ochs for a discussion on meaningful meal times. In this program, our Chicken Tagine recipe enables family members to both have a communal and individual meal, and our Kids in the Kitchen section offers a variety of ways for kids to engage in the cooking process.

Recipe: Chicken Tagine, page 39 Thought text: The Importance of Family Dinners, Elinor Ochs, page 43 Kids in the Kitchen: Prepping and Cooking, page 55

Our Food Relationships Recognizing that food is an integral part of Jewish tradition, it is important to figure out how, as Jews, we create our own healthy relationships to food. In this program we offer a recipe for Mediterranean Pizza that everyone can enjoy by having each member make their own pizza. We also suggest looking at Ellyn Satter’s Division of Responsibility in Feeding to talk about creating healthy food relationships in our own home. We suggest the tips for helping with serving reading for fun ways to involve kids in the kitchen.

Recipe: Mediterranean Pizza, page 30 Thought text: Division of Responsibility in Feeding, Ellyn Satter, page 48 Kids in the Kitchen: Serving, page 56

Meals on the Go: How to Make the Most of Snack Time As anyone with little ones knows, many meals are eaten on the go. In this program learn to make the most of snack time with a delicious Edamame Dip that both kids and parents can enjoy. A short story by Martin Buber shares a lesson on mealtime behavior. Additionally, in the Eat the Rainbow handout kids will learn how to pick from a variety of colorful foods to keep their tummies full and happy.

Recipe: Edamame Dip, page 15 Thought Text: The Radish Eater, Martin Buber, page 45 Kids in the Kitchen: Eat the Rainbow, Dr. Lyvia Larish, page 53

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Recipes

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10-15 Minute Recipes Blueberry Soup Serves 4 Not only is this fruit soup a great option for little ones and grown-ups, it’s easy and delicious to make. This refreshing soup is perfect for warm summer nights. Feel free to be creative with this recipe, using whatever berries and fruits, fresh or frozen, are a favorite in your home or use whatever you can find locally at your Farmers market. This is a great make-ahead dish that will last you for the week.

Ingredients 2 cups orange juice 2 cups yogurt 1 teaspoon cinnamon, or to taste Add blueberries, raspberries, or other fruit of your choice (add more to your family’s taste)

Instructions 1. Combine orange juice, yogurt and cinnamon in a bowl. Mix well with an egg beater or whisk.

2. Add fruit into the soup and toss to coat. Serve immediately or put into the refrigerator for up to 1 week.

Want to make more of this dish? It’s super easy to do. Make sure to use equal parts orange juice and yogurt to alter serving size.

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Edamame Dip for Kids and Parents Serves 8 Little kids are often on the go, and as a result, most of their meals are eaten on the road too. This edamame dip makes the perfect to-go food because it’s packed with healthy ingredients and vitamins, and is hard to spill! It’s also a great snack for parents and care-takers – no need to feel guilty about eating the leftovers!

Ingredients 1 12oz package shelled edamame, fresh or frozen 1/2 cup roughly chopped spinach 1/2 cup plain yogurt 1 avocado pitted and roughly chopped 1/2 cup water 1/4 cup lemon or lime juice (1- 2 lemons or 2- 3 limes) 1-2 teaspoons salt Carrots, cucumbers, jicama, crackers or pita chips (for serving)

Instructions 1. If edamame is frozen, prepare according to directions on package.

2. Place drained edamame into a food processor, pulse 5-7 times.

3. Add spinach, pulse 3 more times.

4. Add yogurt, avocado, water, lemon or lime juice, and salt and pulse until smooth. Add more water for a smoother texture.

5. Serve with sliced carrots, cucumber, and jicama, or with crackers and pita chips.

To spice up this dip for grown-ups, add in additional flavorings such as hot sauce, sesame oil, ground cumin, and/or chopped garlic.

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5-Ingredient Hummus Serves 5 Hummus is a delicious, nourishing treat. With its roots in Middle Eastern culture, hummus has become a staple in Jewish kitchens. It’s great as a condiment to spread on a sandwich or with chopped vegetables for a healthy snack. Because of its smooth and creamy texture, it’s great for infants too!

Ingredients 3 15-ounce cans of chickpeas 2 cloves of garlic 1 lemon, juiced Pinch of salt 3 tablespoons of olive oil or until the hummus reaches your desired consistency

Instructions Combine all ingredients into a bowl, use an immersion blender or blender until hummus reaches creamy, smooth consistency. Store in the refrigerator for up to 1 week.

To spice up this recipe for grown-ups, add tehina paste (made from sesame seeds), cayenne pepper, or cumin seeds. This simple recipe will leave your family asking for more!

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Israeli Salad Serves 6 This classic salad is easy, healthy and a guaranteed crowd pleaser! To turn this salad into a meal, prepare 1 cup of bulgur, quinoa, or millet according to package instructions for a delicious and filling tabbouleh salad.

Ingredients 6 small cucumbers (or 2 large cucumbers), diced 4 tomatoes, seeded and diced 1/2 red onion, finely sliced 1/2 cup parsley, chopped 4 tablespoons mint, minced (optional) 4 tablespoons extra-virgin olive oil 1 lemon, juiced Salt and pepper to taste

Instructions 1. Chop and dice cucumbers, tomatoes, red onion, parsley and mint according to instructions above and toss in a bowl with oil and lemon juice.

2. Season with salt and pepper and serve immediately.

If you plan to make this recipe ahead of time, prepare all ingredients but keep them in separate containers until serving to ensure the ingredients stay crisp and delicious.

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Raw Kale Salad Serves 6 Kale is a superfood, and like most plant foods, it’s even more nutrient-potent when eaten raw. Calciumrich, and one of the strongest liver detoxifiers of the dark leafy greens, kale also possesses properties that neutralize carcinogens. The salt massaged into the leaves helps break down the kale so that it’s easier to chew and digest, and so its nutrients are more readily available. Massaging kale is a fun activity to do together with your kids. This salad is an important reminder though – chew your food! The more you chew, the easier time your body will have digesting the food you eat – especially greens!

Ingredients 1 bunch curly green kale 1 tablespoon coarse sea salt 2 tablespoons lemon juice, freshly squeezed 1-2 cloves garlic 3 tablespoons olive oil, or to taste Pinch of red pepper flakes (optional)

Instructions 1. Wash and dry kale leaves. Rip pieces of leaves off of stem; don’t worry too much about shape or size.

2. Sprinkle sea salt and massage well into kale for 2-3 minutes. The salt helps break the leaves down as if they were cooked a little bit, making them easier to chew and easier to digest (plus tasty!). You can use more salt if you want, but beware that it can be easy to go overboard.

3. Massage in lemon juice, which also aids in breaking down the leaves a bit.

4. Pound garlic in a mortar and pestle (or bowl) with a small pinch of salt and the olive oil, mashing it until it forms a paste. Add red pepper flakes.

5. Add olive oil and garlic mixture to kale and massage again to marry flavors.

For added crunch, toast some pumpkin seeds in the oven for 10 minutes and add those too. And if you want more spice, add a small pinch of cayenne pepper and olive oil to your pumpkin seeds while they toast. Other nice additions to this salad could be: avocado, sunflower seeds, anchovies, walnuts, a crumbly

cheese or freshly grated parmesan, or grated carrot or beet for color.

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Salsa Verde Yields approximately 1 cup This fabulous side dish can easily become part of your repertoire and take a meal from blasé to boisterous.

It can accompany so many things – pasta, fish, whole grains, and vegetables. It takes the white bean dip (p.22) from good to great. While its strong flavors and piecemeal quality make it better for adults than babies, it can be a good way to introduce your toddler to stronger flavors, like fresh garlic and lemon. Or keep it for yourself and enjoy the fact that some things are still just for you!

Ingredients 1 bunch flat leaf parsley (curly parsley will work too) 4 tablespoons olive oil, or to taste Zest and juice of 1 lemon (about 2 teaspoons, and 3 tablespoons respectively) 1-2 cloves garlic, minced and mashed Sea salt and pepper, to taste

Instructions 1. Finely chop parsley.

2. Add lemon zest, salt, and pepper.

3. Mix mashed garlic and olive oil together. Combine with parsley-lemon mix. Eat on everything!

Any good salsa verde varies, and you should feel empowered to tweak this recipe as you like with more or less of anything. Parsley is the traditional herb, but many different herbs can be used instead or in addition to parsley – mint, dill, thyme, tarragon, cilantro, etc.

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Seasonal Salad with Raisin Vinaigrette Serves 4

A simple green salad doesn’t have to be boring. The key to making a salad feel fun is having lots of different colors and textures. If you don’t have the ingredients this recipe calls for, find other fruits and veggies that will give your salad an extra depth. If you have a salad spinner, now is the time to use it! Your lettuce will never be drier than when your child gets to spin away!

Fall Salad Ingredients Salad greens of your choice, like arugula 1 large sweet potato or yam 1 tablespoon olive oil Pinch of salt 1 cup pecans (or walnuts) 1 tablespoon maple syrup 1 teaspoon raw sugar Seeds of 1 pomegranate 2 ripe pears

Instructions 1. Toss washed and diced sweet potato with olive oil and salt, and place on a baking tray at 400°F until sweet potato is soft on the inside, and slightly crispy on the outside, about 15 minutes. Set aside to cool.

2. Toss pecans with maple syrup and sugar. Place on a lightly oiled baking tray and bake at 375°F until pecans are toasted, about 5-10 minutes. Remove from oven and cool.

3. Cut pomegranate in half and put in a bowl of cold water, extract seeds, which will fall to the bottom of the bowl. Get rid of membranes and skins, and drain seeds.

4. Cut pears into thin slices or small dices.

5. Arrange salad green, sweet potatoes, pecans, pears, and pomegranate in a large bowl or on individual salad plates. Dress with Raisin Vinagrette recipe on following page.

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Raisin Vinaigrette Ingredients Yield: about 1 cup 1 cup golden raisins 4 tablespoons white wine vinegar 2 tablespoons water, plus 8 tablespoon warm water, or more as needed 3 teaspoons whole grain mustard 5 1/2 teaspoons capers, plus 1 teaspoon caper brine 1 minced shallot 2 teaspoon lemon juice 1 heaping teaspoon ground cumin

Instructions 1. In a small pot, heat raisins, wine vinegar, and 2 tablespoons water.

2. Bring to a quick boil, turn off heat, and let steep. Cool to room temperature.

3. Add mustard, capers, shallot, lemon juice, and cumin.

4. Pulse in a food processor, adding oil in a thin stream. Add warm water, as necessary, to thin to desired consistency.

Salad can become a hearty and satisfying highlight of any meal when you incorporate a variety of raw and cooked ingredients. Get inspired by whatever is in season. Add toasted nuts or seeds or cooked beans and grains to turn your salad into a whole meal.

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White Bean Dip Serves 8 Finally, a hummus alternative worth the bother! This recipe is no bother at all really, especially if you use canned beans. Fresh beans are low on labor, but a bit demanding on time. However, fresh beans are entirely worth it, especially since they freeze well, and are much more flavorful. This white bean dip is an easily edible and digestible food for baby, and delicious for the whole family.

Ingredients 2 cans white beans or 1 cup dried white beans 2 garlic cloves 1 cup bean broth (from cooking beans, or use water for canned beans), plus more to taste 1 cup olive oil, plus more to taste Juice of 2-3 lemons, (about 6 – 9 tablespoons), or to taste Pinch of salt

Instructions 1. Drain canned beans retaining 1 cup of the bean water. Rinse the beans well. If using dried beans, prepare according to package directions.

2. Using a food processor, chop garlic with a pinch of salt.

3. Add beans, bean broth or water, olive oil, and lemon juice, and blend until it’s creamy.

4. Taste and adjust balance of flavors to your liking.

This dip can be integrated into other foods for toddlers—if you thin it a bit with broth you can use it as a white sauce for pasta. This bean dip is also wonderful on crackers or whole grain bread, and is also great on veggies.

It’s a great source of protein for the whole family, and is rich in iron which is so important for the pregnant mother.

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20-25 Minute Recipes Lemon Herb Couscous Serves 4-6 Couscous is a great go-to dish because it cooks in no time. Just boil water, throw in the tiny little morsels and allow it to sit for 5 minutes. This recipe is easy to throw together during a busy weeknight, especially if you have a little one who can pick and tear the herbs for you.

Ingredients 1 medium onion, finely chopped 2 tablespoons olive oil 1 clove garlic, minced 1 1/2 cups vegetable broth, chicken broth, or water 1 cup whole wheat couscous 1/2 cup finely chopped fresh parsley or cilantro 1/2 cup finely chopped fresh basil 1/3 cup finely chopped fresh mint 1 lemon - zest and juice, or more to taste Salt to taste

Instructions 1. SautĂŠ onion in oil in a medium sized saucepan over medium heat, stirring occasionally, until golden - about 3 minutes. Add garlic and cook, stirring, for 30 seconds. Add water and broth and bring to a boil.

2. Stir in couscous, then cover and remove from heat. Let couscous stand, covered, 5 minutes, then fluff with a fork.

3. Stir in herbs, lemon juice, and one teaspoon of the lemon zest. Season with salt to taste and add more lemon juice or zest as desired.

For a heartier version of this yummy meal, use hardier herbs like thyme and rosemary. Additionally, serve this dish with some sautĂŠed or steamed veggies for a delicious meal.

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Granola: Create your own Signature Blend Yields approximately 4 cups The great thing about granola is that it’s easy to make, and can serve as a delicious, hardy breakfast or snack. It’s also very easy to substitute ingredients and spices so that it suits the taste buds of your family. Using the recipe suggestions below makes a super flavorful and healthy granola, or you can pick and choose which ingredients you and your family like best to create your own family recipe!

Ingredients Basics: 4 cup rolled oats (not instant) 1/2 cup real maple syrup 1/3 – 1/2 cup extra virgin olive oil or other oil of your choice 1 teaspoon salt Nuts and Seeds: Mix nuts and/or seeds in any combination totaling 1 1/2 - 2 cups: Raw pumpkin seeds Raw sunflower seeds Pecans Walnuts Pistachios Almonds Hazelnuts Cashews Sesame seeds

Instructions

Dried Fruit: add any combination totaling 1 – 1 1/2 cups: Dried apple rings, cut into bite sized pieces Coconut flakes or chips Dried cranberries Raisins (if using golden raisins, add after the granola has baked) Currants Dried cherries Dried apricots, cut into bite sized pieces (add to granola after it is baked) Optional spices and flavorings: select 1-3 from the list below 1/2 - 1 teaspoon cinnamon 1/2 - 1 teaspoon cardamom 1/2 - 1 teaspoon allspice 1/8 – 1/4 teaspoon ground cloves Zest of 1/2 orange Zest of 1 lemon 1 teaspoon vanilla extract

1. Preheat oven to 300ºF. 2. In a large bowl, combine oats, dried fruit and seeds and mix well.

3. In another bowl, combine maple syrup, oil, salt and any spices/flavorings.

4. Pour wet mixture over oats and mix until all ingredients are well coated.

5. Spread mixture in one even thin layer on two sheet pans. Bake for 12-15 minutes, stirring twice during the baking process and rotating the pan if the granola is browning unevenly. Be careful not to overcook—the oats should be very lightly browned and may still be a bit wet when they come out of the oven. They should crisp up as they cool.

6. Allow the granola to fully cool, then store in an airtight container for up to 3 months. Enjoy for breakfast with milk, as a snack, or serve with yogurt and fresh fruit.

Some delicious combinations: cinnamon, apple, walnut, and raisin; cardamom, pistachio, apricot, and coconut; cherry, allspice, vanilla, pumpkinseed, and pecan; cranberry, lemon zest, almond, sunflower seed, and allspice.

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Seasonal Slaw Serves 4-5 This crunchy slaw is a great way to make use of seasonal ingredients – or feel free to use whatever crunchy veggies you might have in the fridge (even the stems of broccoli!). If you have a food processor, this colorful slaw will really take no time at all. Just chop the veggies into even chunks, and use the grater blade.

Ingredients 4 tablespoons olive oil 4-5 tablespoons freshly squeezed lemon juice 1 teaspoon fennel seeds, toasted (ground or left whole) Coarse sea salt, to taste 1 large fennel bulb, trimmed, sliced very thin 5 cups thinly sliced green cabbage 2 red apples, unpeeled, cored, and cut into matchsticks 5 tablespoons raisins

Instructions 1. In a bowl, whisk together oil, lemon juice, and fennel seeds. Season with salt and pepper.

2. Add fennel, cabbage, apple, and raisins, and toss to combine. You can add some of the fennel fronds as well.

3. Refrigerate for 15 – 45 minutes.

Want to spice up this recipe? Use a vegetable like kohlrabi or chayote (available at most health food stores) for a unique and refreshing take on this salad.

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Sweet Date Coconut Truffles Makes 10-12 truffles These delicious bite sized truffles are a fantastic, naturally sweet snack or dessert (and are great to have around if you are expecting and have sudden cravings for sweets). The key to this recipe is using dates that are soft and pliable, and that still maintain a good amount of their moisture. These truffles are gluten-free, dairy-free, and can be prepared nut-free. Rolling the the truffle balls in coconut is a fun activity that the whole family can do together.

Ingredients 2 generous cups of soft dates, pits removed (medjool dates are highly recommended) 1 cup raisins 2 cups shredded unsweetened coconut, divided into two 1 cup portions 1/2 cup slivered almonds or shelled pistachios 1/4 teaspoon cinnamon or cardamom (optional)

Instructions 1. Place dates, raisins, 1 cup coconut, and nuts (if using), into a food processor and mix until all of the ingredients come together in a ball. If the dough is too dry, add a few additional moist dates or a bit of water 1 teaspoon at a time.

2. Remove dough from the food processor and form 1-inch balls. Roll the balls in the remaining cup of shredded coconut to coat.

Don’t worry about sticking to closely to the exact ingredients—dried cherries or cranberries may be substituted for raisins and another sticky dried fruit, like prunes, can be used instead of dates. The idea is to end up with something that can stick together. For a more decadent treat, dip each truffle into melted chocolate.

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30 Minute Recipes .

Fruity Breakfast Muffins Makes 12 muffins Muffins are a great breakfast option, and a filling snack time food as well. Since all of the prep work in this recipe is mixing, this can be a great opportunity to invite your child into the kitchen. Make sure to measure out everything in advance, and call your child in to help when everything is ready to mix together.

Ingredients 1 1/2 cups whole-wheat pastry flour 1/2 teaspoon salt 2 teaspoons baking powder 2 eggs 2 tablespoons honey 1 teaspoon pure vanilla extract 1/4 cup coconut oil 3/4 cup fresh squeezed orange juice 1 large banana, sliced 1/2 cup berries (frozen is fine)

Instructions 1. Heat oven to 400°F. Mix dry ingredients and wet ingredients separately, then mix together until combined, being careful not to over mix.

2. Line a muffin pan with liners and fill 2/3 to 3/4 of the way with batter.

3. Add banana slices and berries (chop up larger berries like strawberries) to each cup and push in gently with a finger or spoon.

4. After the filling has been added to each muffin, slide the tray into the oven and bake for 10-15 minutes or until a toothpick comes out clean. Serve warm or at room temperature. Muffins can last in the freezer for 3 months (make sure to cool before freezing).

Make these muffins extra fun by purchasing fun colored or patterned muffin tin liners at a local craft store.

You can also purchase tiny muffin trays or a muffin tray in fun shapes to make this an extra special treat.

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Beet and Barley “Risotto” with Goat Cheese Serves 4 Traditionally, risotto is a slow cooked dish that involves a lot of standing and stirring over a pot. This recipe is a twist on the basic risotto concept. It uses different grains than traditional starchy Arborio rice. This recipe highlights beautiful fall root vegetables, and is an easy one-dish meal for any age (and easy to puree for babies who can’t chew yet). Pearl barley is a great source of plant protein, especially for babies who aren’t ready to chew legumes yet, or for toddlers who enjoy plain grains. Aside from legumes, beets are one of the most iron-rich plant foods available, which is important for pregnant moms who are storing a lot more blood in their bodies, as well as for postpartum moms who need to renew their iron stores.

Ingredients 5 cups water 3 tablespoons olive oil 1 1/2 cup diced onion 1 teaspoon coarse sea salt 1 1/2 cup pearl barley 1 tablespoon peeled and minced fresh ginger

4 medium/large beets (red or golden), peeled, and cut into 1/2 inch dice 2 tablespoons rosemary, minced 6 cups thinly sliced Swiss chard leaves 6 ounces fresh goat cheese, cut into pieces Freshly ground black pepper, to taste Freshly grated Parmesan for serving (optional)

Instructions 1. Combine barley, beets and water in a pot, with a pinch of salt if desired, and bring to a boil over high head. Once the ingredients are boiling, turn town the heat to a low simmer and continue to cook for about 25 minutes until beets and barely are tender.

2. Warm the oil in a saucepan or pot (wide and shallow is best, but anything will do), add onion and 1 teaspoon of salt, sauté. When the onion starts to color and soften, add ginger and rosemary, sauté two minutes.

3. Add the sautéed ingredients to the pot of cooked barely and beets.

4. When everything is cooked through, add in sliced chard and let it wilt for a minute or two. Turn off the heat. Stir in the goat cheese until it melts in, season with salt, pepper, and parmesan, and serve.

Don’t have beets on hand? Try turnips, rutabagas, or parsnips instead. Accompany either of these with a salad or a slaw and you’ve got a lovely meal that isn’t too hard to get onto the table!

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Goat Cheese Pie Serves 6 There’s something about goat cheese fresh out of the oven that’s simply delicious and comforting. This pie is particularly wonderful in the fall or spring when leeks are at their peak—it’s got that fresh start-ofsomething-new feeling. The pie is great right out of the oven, at room temperature the next day, or even cold two days later. It’s also great to bring to picnics or potlucks.

Ingredients 1 whole wheat pie/tart shell 2 large leeks (or 6 slender ones) 1 tablespoon unsalted butter 6 ounces goat cheese 2 medium eggs 1/2 cup whole milk 1/2 cup créme fraiche Sea salt and freshly ground pepper, to taste Chopped thyme leaves to garnish

Instructions 1. Preheat oven to 400°F; take goat cheese out of the fridge so it has a chance to soften.

2. Slice leeks in half lengthwise, cut into half-moons crosswise, and wash well in bowl of water (dirt hides in those layers). When washed, move into strainer, and don’t bother drying.

3. Melt butter in a pan, add leeks with clinging water, and sauté over medium heat until tender, about 10 to 15 minutes. Season with salt and pepper.

4. Beat goat cheese with eggs until smooth-ish. Stir in milk, crème fraiche, a pinch of salt and pepper (if you have white pepper, use that).

5. Put leeks into a pie shell (with a slotted spoon so you don’t take too much liquid with you). Pour egg mixture over leeks, and bake until golden and puffed, about 30 to 40 minutes. When done, scatter thyme leaves on top, and serve.

This recipe holds up well in the freezer. Double, or even triple, the ingredients and make a few extra pies to store in the freezer for a delicious meal at the end of a very busy day. Try it in Spring with roasted potatoes and a lemony arugula salad for a delicious dinner - or breakfast!

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Mediterranean Pizza Serves 4 This is a versatile recipe that is fun for the whole family. Especially if you have picky eaters, this recipe can create shalom bayit (peace in the house) by giving everyone their own pizza to make. Chop up the veggies below (or use your family’s favorites) and put them in small bowls and allow each member of your family to make his or her own pizza.

Ingredients 1 pre-made frozen pizza crust, thawed before use 1 cup pesto (bottled or homemade) 1 cup sun-dried tomato 1 can artichoke hearts 1 cup wilted spinach 1/2 cup Kalamata olives 4 ounces feta cheese 4 ounces mozzarella cheese (or other pizza cheese), grated Olive oil (approximately 1 tablespoon)

Instructions 1. Preheat oven to 350°F. 2. Brush thawed pizza dough with olive oil, then spread pesto sauce evenly over the dough leaving 1/2-1 inch border for a crust.

3. Top with olives, sundried tomatoes, artichoke hearts, wilted spinach. Then cover with cheeses.

4. Place pizza in oven for 10 minutes, or until cheese has started to become bubbly and brown.

5. Allow pizza to cool before slicing.

Spice it up! Make these pizza toppings something your family will really love. Add seitan strips for a chicken texture, bell peppers, walnuts or pine nuts, or fresh basil. Try the pesto on taco shells or tortillas too, adding beans, avocados and chopped tomatoes for fresh flavors.

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Strawberry Rhubarb Crumble Serves 6 Desserts are delicious, but they can also be a lot of work. The great thing about crumbles is that they are super easy to make, and the process is the same no matter what fruit goes in. The topping for this crumble is simple to make. Invite your kids into the kitchen to use their hands to crumble up the ingredients into a crumbly topping, and then have them sprinkle it on top of the fruit.

Ingredients

Crumble Topping:

Filling:

1/2 cup all-purpose flour

1 1/2 pounds trimmed and sliced rhubarb

3/4 cup rolled oats (not instant)

1/2 cup sliced strawberries

1/4 cup packed brown sugar

1/3 cup sugar, or more to taste

1/2 teaspoon cinnamon

1 teaspoon orange zest

1/2 teaspoon ginger powder (optional) Pinch of salt 7 tablespoons cold, unsalted butter or non-hydrogenated margarine, cut into small pieces

Instructions 1. Preaheat the oven to 375°F. 2. Combine rhubarb, strawberries, sugar and orange zest in a 2-quart sauce pan set over mediumhigh heat. Cook, stirring occasionally, until rhubarb is tender, 5-7 minutes. Remove from heat and set aside.

3. In a bowl, mix flour, oats, brown sugar, cinnamon, ginger powder and salt. Add the butter or margarine and, using your fingers or a food processor, incorporate the ingredients until the mixture resembles coarse crumbs. (Do not overmix - the mixture will look like sand if it is overmixed).

4. Pour cooked rhubarb mixture to an 8x8-inch glass dish and spread crumble topping evenly over fruit. Bake until topping is golden brown and fruit is bubbling, about 30 minutes. Remove from oven and let cool for 5-10 minutes before serving.

Make this strawberry rhubarb recipe in the early summer, when strawberries are their juiciest. Use other berries in the late summer, and substitute apples for a fall dish. No matter what fruits you choose, this will be sure to be a crowd pleaser!

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40 Minute Recipes Kosher for Passover

Sweet Potato Gnocchi

Serves 3-4 During Passover, it’s easy to get stuck in a matzah pizza rut. This recipe is scrumptious and unique, especially during these matzah filled days. The gnocchi are soft and easy to chew for little ones,

Ingredients: 1 cup mashed sweet potato (hot or cold) 1/4 cup ricotta 1/2 cup matzah meal 1/4 cup potato starch 1 teaspoon kosher salt For sauce: 1/2 cup unsalted butter 10 fresh sage leaves

Instructions 1. Boil 1 large or 2 medium sweet potatoes in a pot until fork tender. Drain and let cool slightly. Remove skins (they will slide off easily). Put potatoes into a bowl and mash with a fork until smooth.

2. Add ricotta, matzah meal, potato starch, and salt to the bowl with the potatoes, and mash together all ingredients.

3. When the dough is well mixed, break it into 4 even pieces.

4. Roll each piece to a log 10 inches long. Then cut each log into smaller pieces (about 15 per roll).

5. Using a fork, press down in a rolling motion flattening them slightly and make indentations.

6. Boil in salted water until they rise to the surface.

7. In a large sauce pan, melt the butter and then add the sage leaves. After a few minutes add the gnocchi and cook until the sage leaves are crisp and gnocchi is slightly crisp on the outside.

Gnocchi is surprisingly easy to make. To make this an everyday meal, use flour instead of matzah meal. This recipe could also be served with a traditional marinara sauce, or a yummy cream sauce for a very special occasion!

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Fettuccine ‘Alfredo’ Serves 8 For some kids, it can be a challenge to get them to eat anything but pasta. This recipe turns an indulgent dish into a healthy one, by making an alfredo sauce out of cauliflower instead of cream, making it a great dinner for both kids and parents.

Ingredients 1 lb. uncooked fettuccine noodles 3 small heads of cauliflower 6 cups vegetable broth 6 cloves garlic, minced 1 tablespoon butter 1 teaspoon salt

Pinch of nutmeg (or cinnamon) Pinch of black pepper 1 tablespoon olive oil 1/2 cup heavy cream (or coconut milk) 1 cup starchy boiling water from pasta pot

Instructions 1. Chop the cauliflower. Bring the vegetable broth to a boil over medium high heat and add cauliflower.

Cook until cauliflower is soft, about 15 minutes. The longer you cook it, the smoother the sauce will be.

Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and sauté for 4-5 minutes or until soft and fragrant.

2. As the garlic and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to directions on package, reserving 1 cup of the starchy water to add to the sauce later.

3. Transfer cauliflower to a blender with about 2 cups of the broth. You may need to do this in batches depending on the size of your blender. Add the sautéed garlic, salt, nutmeg, and black pepper and puree until very smooth, about 5 minutes. Stream the olive oil into the blender. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter/garlic skillet.

4. Add the cream and cook over low heat. Add the starchy pasta water (or regular water if you’re not making pasta) and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.

5. The sauce will “dry out” a little bit as it cools on the pasta. Adding a little water to the leftovers will help make it creamy again. Use 1 cup of sauce per half a pound of noodles.

Cauliflower makes a healthy replacement for lots of other foods too. Instead of serving mashed potatoes, try making cauliflower mash by steaming cauliflower until it’s fork tender, draining the liquid, and then adding an additional 1/4 - 1/2 cup of milk or water. Using an immersion blender, mash up the cauliflower until it’s nice and creamy!

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Red Lentil Soup with Greens Serves 4-6 This soup is the ultimate in versatility. It’s the perfect Winter dinner—with greens and the possible addition of a side of brown rice – it’s a complete meal. Dress it up or down for your kids—make plain lentils when they’re just eating pureed foods, or make it spicier for yourself and the rest of the family. Adding greens makes this nutritious soup a powerhouse!

Ingredients 1 teaspoon olive oil

1-2 tomatoes, diced (1 cup)

1 onion, diced small (1 cup)

1 cup split red lentils, rinsed and drained

1/2 teaspoon kosher or sea salt

4 cups water or stock

1 clove garlic, minced (1 tsp) 1 large carrot, diced small (1 cup)

2 cups baby spinach or kale, washed, chopped into bite sized pieces

1 teaspoon ground cumin

Juice of 1/2-1 lemon

1/4 teaspoon red pepper flakes (optional)

Salt and pepper to taste

Instructions 1. In a medium saucepan, heat the olive oil over medium heat. Once the oil shimmers in the pan, add the chopped onion and ½ tsp salt, and sauté until translucent, about 5 minutes. Add the garlic and carrot and cook for another 3-5 minutes, until they start to soften.

2. Add the cumin and red pepper flakes, if using. Sauté for about 2 minutes, until cumin is very fragrant, but not burning. Add 1⁄2 cup of water. Turn up the heat to reduce the water. When the water has cooked off, add the chopped tomatoes, lentils and remaining water or stock.

3. Turn heat up to high, bring soup to a rapid boil, and reduce to low and cover. Cook for 20 minutes, or until lentils are cooked through. They will fall apart on their own, naturally creating a pureed soup.

4. Turn off heat, uncover pot, and add the spinach or kale to the top of the lentils. Cover and allow greens to wilt.

5. Stir in greens, taste, and add lemon juice, additional salt and pepper to taste. Let cool a bit before serving.

Don’t be afraid to experiment with the spices—curry, turmeric, and coriander, for example. Let your preschooler wash the vegetables. Your child might also be able to tear up the kale for you—a great time saver! This recipe also freezes very well and can keep in the refrigerator for up to one week.

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Sweet and Savory Hamentaschen Makes approximately 24 cookies Hamentaschen are delicious cookies that are traditionally served on Purim, but not everyone makes them the same way. Sephardic Jews from the Middle East make cookies called menanas, ma’amoul, and makrud, which are filled with dates, whereas Jews from Syria create circular treats out of sesame seeds and butter to symbolize Esther’s jewelry. Ashkenazi Jews from Austria or Hungry have a tradition of making kindii (little children), representing a baby wrapped in a blanket—and Haman’s large family. Traditionally, in Western Europe Jews made gingerbread men on Purim. Jews from Eastern Europe made 3-cornered hamentaschen to remind us of the shape of Haman’s hat, which we have brought to you below!

Sweet Ingredients Dough: 1 cup butter (2 sticks), room temperature 1 1/4 cup sugar 3 eggs 1/4 cup orange juice 1 1/2 teaspoons vanilla extract 3 cups unbleached all-purpose flour, plus up to 1 cup extra

1 cup whole-wheat pastry flour (you can use all-purpose flour exclusively, if you don’t have whole wheat pastry flour. Don’t substitute regular whole-wheat flour because it will make the dough too tough).

1/2 teaspoon salt 2 1/2 teaspoons baking powder Filling: 2 cups of fruit preserves, any flavor (avoid jelly, as it tends to become runny when baked)

Instructions 1. Preheat the oven to 375°F. In a mixing bowl, or a stand mixer, cream the butter and sugar together. Add the eggs and blend until smooth. Stir in orange juice and vanilla.

2. In a separate bowl, combine the dry ingredients. Fold them into the wet ingredients and mix to make a firm but soft dough. Ideally, wrap in plastic and form into a disk and refrigerate for a few hours for the dough to firm. If you don’t have a few hours, then cover and let the dough rest for about 30 minutes to allow the flour to absorb the moisture 3. Line a large baking sheet with parchment paper. Divide the dough into 3 or 4 flattened discs and work with one portion at a time. Roll out the dough onto a lightly floured board to a thickness of 1/4 inch. Add extra flour to the work surface, to the dough, and to the rolling pin so it is not sticky. Use a 3-inch cookie or biscuit cutter, and cut as many rounds as you can.

Transfer each round to the baking sheet.

4. Fill each round with 1 teaspoon of your desired filling. Wet the rim with water. Fold 3 sides of each circle together, creating triangles.

5. Bake in the center or top of the oven for about 12-15 minutes, or until golden brown. Cool on the baking sheets or cooling racks. Note: These cookies can be re-rolled until all of the dough has been used up. It is a very ‘forgiving’ dough. The dough can be frozen in 2 layers of plastic wrap until needed.

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Savory Ingredients Dough:

Filling:

1 cup unbleached all-purpose flour

3/4 cup tomato sauce

1/2 cup whole wheat pastry flour

3/4 cup shredded mozzarella cheese

1/2 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon baking powder 1/4 cup olive oil 1 egg + 1 egg yolk 2 tablespoons water

Instructions 1. Preheat oven to 375°F. Combine the flour, sugar, salt, and baking power in a stand mixer, food processor, or mixing bowl. Pulse or mix on low to combine.

2. In a separate bowl, combine the oil, egg and egg yolk, and water. Add these to the dry ingredients. Mix or pulse to combine, but do not over mix. Over mixing might cause the oil to separate from the dough and will make it tough.

3. Turn the dough out onto a lightly floured surface and form into a disk. If you have time, wrap in plastic wrap and refrigerate for 30 minutes to allow the flour to absorb all the moisture.

4. Line a large baking sheet with parchment paper. Divide the dough into 3 or 4 flattened discs and work with one portion at a time. Roll out the dough onto a lightly floured board to a thickness of 1/4 inch.

Add extra flour to the work surface, to the dough, and to the rolling pin so it is not sticky. Use a 3-inch cookie or biscuit cutter, and cut as many rounds as you can. Transfer each round to the baking sheet.

5. Fill each round with 1 teaspoon of tomato sauce and top with 1 pinch (approximately 1 teaspoon) of shredded cheese. Wet the rim with water. Fold 3 sides of each circle together, creating triangles.

6. Bake in the center or top of the oven for about 12-15 minutes, or until golden brown. Cool for a few minutes on baking sheets and enjoy. Best eaten while still hot so that the cheese is still melted!

This hamentaschen dough stores very well in the freezer. Make the dough up to a month in advance and store it in a disc in your freezer—just remember to defrost it before it is time to make the cookies!

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1 Hour+ Recipes Challah Makes 2 medium-sized challahs There is nothing like the aroma of fresh bread baking in the oven. This recipe can be prepared by hand, without the aid of a stand mixer. The process of transforming a bowl of flour, water, eggs, oil, and yeast into beautiful elastic dough can be therapeutic and deeply satisfying. These traditional loaves are an integral part of the Jewish Shabbat mealtime rituals. Leftover homemade challah also makes the best challah French toast!

Ingredients 1/2 to 1 cup lukewarm water 1/4 cup + 2 tablespoons oil 2 cups whole wheat pastry flour 2 cups unbleached bread flour or all-purpose flour 1 1/2 teaspoons salt 2 1/4 teaspoons instant yeast (1 packet) 1/2 cup honey or agave nectar 2 large eggs, beaten 2 tablespoons of poppy seeds or sesame seeds (optional) Eggwash: 1 egg beaten with 1 tablespoon water and a pinch of salt (optional)

Instructions 1. Combine all ingredients and knead until you have a soft, smooth elastic dough. Start with 1/2 cup water and add more if the dough seems dry. The challah dough can be mixed and kneaded by hand, in a mixer with a dough hook, or using a bread machine.

2. Place the dough in a lightly oiled bowl, and turn to coat. Cover the bowl loosely with plastic wrap or a clean kitchen towel. Allow the dough to rise until it doubles in size (1-2 hours). You can also let it rise overnight in the refrigerator.

3. Line a baking sheet with parchment paper or lightly grease with oil. Gently punch down the dough.

For one large challah divide the dough into three equal pieces. For two challot, divide the dough in half, and then divide each half into three equal pieces. Shape each piece into a log, cover the dough and allow it to rest for 10 minutes.

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4. Roll each piece of dough into strands of even lengths. Place three piece of dough side by side on the prepared baking sheet and braid them, squeezing the ends together. Slightly tuck the ends underneath. Cover the braid gently with lightly greased plastic wrap or a kitchen towel, and allow it to rise for 45 minutes to 1 hour. At this point the bread should grow and puff out a bit, but not double in size.

5. Near the end of the bread’s rise, preheat the oven to 375°F. If you are using egg wash, brush challah with the egg, water, and salt mix. Sprinkle with sesmae or poppy seeds.

6. Place the challah in the middle rack of the oven. Check on the challah after 20 minutes. If it appears that the crust is browning too rapidly, create a tent with foil and bake the challah for an additional 10-20 minutes. Baking time will depend on the size of the load. The challah is ready when the crust is golden and a hollow sound is made when the challah is tapped on the bottom. If a thermometer is available, you can check for an internal temperature of 190°F. Remove the challah from the oven and cool. Enjoy!

Traditionally, challah is braided to represent unity, each strand weaving under and over the others with no clear beginning or end. However, if your little one is too young to braid invite them into the kitchen to make their own original challah shape. There is a longstanding tradition of parents and children baking challah together for Shabbat!

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Chicken Tagine Serves 4-6

A tagine is a traditional Moroccan clay cooking vessel with a bowl-like base and conical top, designed to produce condensation to steam the vegetables to a delicious, stew-like consistency. This traditional dish can be easily recreated by using a dutch oven or other casserole dish.

Ingredients 2-3 lbs. chicken pieces, or a whole chicken cut into eighths

1 cup chicken stock, vegetable stock, or water 1 cup crushed tomatoes

2 medium onions, chopped

2 tablespoons of honey

1 lb carrots cut into chunks

1 lemon, juiced, or more to taste

4 cloves of garlic, chopped

Salt and ground black pepper to taste

8 ounces dried apricots*

Optional:

4 ounces currants or raisins*

1 cup olives, coarsely chopped

2 teaspoons ground cumin*

Garnish with:

1 tablespoon ground cinnamon*

1 bunch of cilantro or parsley leaves, chopped

1/2 teaspoon turmeric*

1/4 cup sliced or slivered almonds, toasted*

1/2 teaspoon ground coriander*

*Don’t have all of these on hand? Feel free to mix and match for an equally flavorful dish.

Instructions 1. Preheat oven to 400°F. 2. Mix all of the ingredients except the almonds, cilantro or parsley in a cooking tagine (traditional Moroccan cooking vessel with a conical lid), a sealed casserole, or a large baking dish that can be covered with tin foil. Ensure that the chicken pieces are well coated.

3. Put the lid on the tagine (or seal the casserole/baking dish with a lid or some aluminum foil).

4. Bake for 40 minutes.

5. Check on chicken. Reduce heat to 350°F and continue to bake until the chicken is fully cooked and the carrots are soft (15 - 30 minutes depending on the size of the chicken pieces).

6. Optional: Remove lid and place the chicken tagine under the broiler with the skin side up to brown the chicken pieces. Take care not to burn the dried fruit.

7. Taste the tagine and adjust for seasoning adding more salt, pepper, lemon juice or honey as needed.

8. Garnish with cilantro or parsley and toasted almonds.

For a vegetarian version, replace the chicken with cooked chickpeas or seitan (savory wheat gluten), and any combination of hearty vegetables cut into large chunks such as: sweet potato, butternut or kabocha squash, cauliflower, parsnips, turnips, or rutabaga. Serve with lemon herb couscous for a delicious and balanced meal. For added depth of flavor, sauté the onions in a pan with 1-2 tablespoons oil on a medium flame until lightly golden. Mix in the spices and stir for about 1 minute, until spices are fragrant. Then proceed with the recipe above.

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Thought Texts

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Guilt Free Most people have trouble cultivating a guilt-free celebration of food. It’s not that we don’t love to eat, it’s just that so many of us believe that if food is not nutritious, it is inherently bad. Any pleasure we derive from ‘bad’ food must be a guilty pleasure—there’s no room here for a carefree celebration of chocolate éclairs. If we spend our mealtimes counting nutrients and assessing our food on the good-bad scale, our food theology is in conflict with the Jewish principle of celebrations.

—Dr. Wendy Mogel, The Blessing of a Skinned Knee

Questions for Discussion • Do you resonate with the idea that it can be difficult to have a guilt-free celebration of food? When do you celebrate with food in your own life?

• What do you think Mogel means here when she says, “our food theology is in conflict with the Jewish principle of celebrations”?

• How might you try to instill a healthy relationship to food within your family?

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Choni Ha’Maagal Rabbi Johanan said: Throughout the days of his life, this righteous man [Choni] was troubled about the meaning of the verse, “A song of ascents: When the Lord restored the fortunes of Zion, we were veritable dreamers.”(Ps. 126:1) He said: Is it possible for a man to dream continuously for seventy years?

One day he was journeying on the road and he saw a man planting a carob tree.

He asked him, How long does it take [for this tree] to bear fruit?

He replied: Seventy years.

He then further asked him: Are you certain that you will live another seventy years?

He replied: I found [ready grown] carob trees in the world; as my forefathers planted these for me so I too plant these for my children.

– Talmud Bavli, Masekhet Ta’anit 23a

Questions for Discussion • What food traditions do you want to pass along to your children?

• How does or could our tradition of valuing our children and their future inform our choices about what food we buy and eat?

• In what ways might you be ‘planting carob trees’ for the future generally, and specifically in relationship to food? In what ways were carob trees planted for you?

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The Importance of Family Dinners While narratives are told among family members in numerous settings, dinnertime is a preserved moment for this activity in many American families. Dinnertime is a time when adults and children often come together after being apart throughout the day, a somewhat unique time period for many families wherein there is some assurance of a relatively captive audience for sounding things out. Dinnertime is thus an opportunity space – a temporal, spatial, and social moment which provides for the possibility of joint activity among family members. Families use this opportunity space in different ways: some talk more than others; some talk only about eating; other use the moment to make plans or recount the day’s events.

Whatever direction the talk takes, dinnertime is a potential forum for generating both knowledge and social order/disorder through interaction with other family members. Dinnertime provides a crystallization of family processes, what activity theorists might call a ‘generically primary example’ of family life.

—Elinor Ochs, Detective Stories at Dinnertime: Problem Solving through Co-Narration

Questions for Discussion • What are your memories of family dinners growing up?

• What is your vision for family dinners in your family?

• How might you find ways to make time for family dinners as your family grows?

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Shabbat Blessing for Children :Lx¤n§ W¦ § ie§ dF̈d§i Lk§ xä§ ¤i

Jewish tradition brings us many beautiful rituals that help to create a special family atmosphere around the Shabbat table. From the special blessings that we say over the food, to singing together around the table, to spending time together as a whole family, ritual helps us to separate Shabbat from the rest of the week.

:J̈¤Pgi ª e¦ Li¤l ¥̀ eip̈R̈ | dF̈d§i x ¥̀ï

In many homes, parents will ritually bless their children each week before Shabbat dinner. Some families say the blessing to all of their children at once, and some families say it to their children separately. Some

:mFlẄ L§l mUï ¥ e§ Li¤l ¥̀ eip̈R̈ | dF̈d§i `V̈¦i sons, say: May God make you like Ephraim :dX© ¤ pn§ k¦ e§ m¦ix©t§ ¤̀ M§ midŸl¡ ¦ ` Ln§ U§ ¦ i To and Menashe.

Ye’simcha Elohim ke-Ephraim ve’chi Menashe

daughters, say: May God make you like :d`¥ ¨ le§ lg¥ x¨ dẅa§ x¦ dx¨ÜM§ midŸl¡ ½¦ ` Kni ¥ U§ ¦ i To Sarah, Rebecca, Rachel and Leah.

Ye’simech Elohim ke-Sarah, Rivka, Ra-chel ve-Lay’ah

:Lx¤n§ W¦ § ie§ dF̈d§i Lk§ xä§ ¤i

May God bless you and protect you.

Ye’varech’echa Adonai ve-yish’merecha

:J̈¤Pgi ª e¦ Li¤l ¥̀ eip̈R̈ | dF̈d§i x ¥̀ï

May God shine God’s face on you and be gracious to you.

Ya’eir Adonai panav eilecha viy-chuneka

:mFlẄ L§l mUï ¥ e§ Li¤l ¥̀ eip̈R̈ | dF̈d§i `V̈¦i Yisa Adonai panav eilecha, Ve-yaseim lecha shalom

May God turn God’s face toward you and grant you peace.

:dX© ¤ pn§ k¦ e§ m¦ix©t§ ¤̀ M§ midŸl¡ ¦ ` Ln§ U§ ¦i :d`¥ ¨Questions le§ lg¥ x¨fordDiscussion ẅa§ x¦ dx¨ÜM§ midŸl¡ ½¦ ` Kni ¥ U§ ¦i

• What qualities do you hope your children have when they grow up?

• What blessings do you hope to confer on your children?

• What would it mean for your children to live in peace?

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touch their child’s head while they say the blessings, and some stand in a circle holding hands. Some families recite the traditional brachot, and some families use their own special blessings.

The Radish Eater At the third meal on the Sabbath, an intimate and holy gathering, the hasidim at Rabbi Wolf’s table carried on their conversation in a low voice and with subdued gestures so as not to disturb the zaddik (holy man) who was deep in thought. Now, it was Rabbi Wolf’s wish and the rule in his house that anyone could come in at any time, and seat himself at his table. On this occasion too, a man entered and sat down with the rest, who made room for him although they knew that he was an ill-bred person.

After a time, he pulled a large radish out of his pocket, cut it into a number of pieces of convenient size, and began to eat with a great smacking of lips. His neighbors were unable to restrain their annoyance any longer. “You glutton,” they said to him.

“How dare you offend this festive board with your tap-room manners?"

Although they had tried to keep down their voices, the zaddik soon noticed what was going on. “I just feel like eating a really good radish," he said. “I wonder whether anyone here could get me one?” In a sudden flood of happiness which swept away his embarrassment, the radish eater offered Rabbi Wolf a handful of the pieces he had cut.

—Martin Buber, Tales of the Hasidim

Questions for Discussion • How is a meal eaten with others different than a meal eaten alone?

• There are plenty of ways to eat around a table. What do table manners look like in your home?

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• There is an important lesson here to not “yuck someone else’s yum.” What are ways we can teach this idea to our children?

Shavuot: Learning Together Jewish tradition teaches that the Torah was given to us on Shavuot. Many celebrate this momentous event by taking extra time to learn during the holiday, even staying up all night studying at a Tikkun Leil Shavuot.

Even though most families with young children won’t be studying until the wee hours of the morning, you can still make special time to learn as a family. The dinner table is the perfect place to do it too! We are taught that, If three have eaten at one table and have spoken over it words of Torah, it is as if they had eaten from the table of God, for it is written (in Ezekiel 41:22) He said to me, his is the table that stands before God. ­

—Pirkei Avot 3:4

The phrase “words of Torah” doesn’t need to be taken literally, it can truly be any meaningful conversation or one where someone else learns something, and the dinner table is the perfect place for this to happen.

Questions for Discussion • What types of discussions happen at your meals?

• How are discussions different on your weekday dinners versus your Shabbat meals versus your afternoon lunches with friends or coworkers?

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• How might we encourage our children to share their thoughts or about their day at the table?

• In what ways does or could your dinner table feel “holy” and special?

The Four Children of the Passover Haggadah The four children are a vignette of the Jewish people. One asks because he wants to hear the answer. A second asks because he does not want to hear the answer. A third asks because he does not understand.

The fourth does not ask because he doesn’t understand that he doesn’t understand. Ours has never been a monolithic people.

Yet there is a message of hope in this family portrait. Though they disagree, they sit around the same table, telling the same story. Though they differ, they stay together. They are part of a single family. Even the rebel is there, although part of him does not want to be. This too is who we are.

The Jewish people is an extended family. We argue, we differ, there are times when we are deeply divided.

Yet we are part of the same story. We share the same memories. At difficult times we can count on one another. We feel one another’s pain. Out of this multiplicity of voices comes something none of us could achieve alone. Sitting next to the wise child, the rebel is not fated to remain a rebel. Sitting next to the rebel, the wise child may share his wisdom rather than keep it to himself. The one who cannot ask will in time learn how. The simple child will learn complexity. The wise child will learn simplicity. Each draws strength from the others, as we draw strength from belonging to a people.

-Rabbi Jonathan Sacks, Rabbi Jonathan Sack’s Haggadah

Questions for Discussion • In what ways can you identify any of the characteristics of the four children in yourself or your family?

• What do you hope your child might gain from sitting next to you at the table? What do you gain from your child? How have you been impacted by sharing meals with the people who are next to you?

• How does or could the Jewish tradition of story-telling, particularly over meals, play a role in your family?

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Division of Responsibility in Feeding The Divison of Responsibility for Infants: • The parent is responsible for what • The child is responsible for how much (and everything else) • The parent helps the infant be calm and organized and feed smoothly, paying attention to information coming from the baby about timing, tempo, frequency and amounts

The Divison of Responsibility for Toddlers through Adolescents: • The parent is responsible for what, when, where • The child is responsible for how much and whether

Parents' Feeding Jobs: • Choose and prepare the food • Provide regular meals and snacks • Make eating times pleasant • Show children what they have to learn about food and mealtime behavior • Not let children graze for food or beverages between meal and snack times • Let children grow up to get bodies that are right for them

Fundamental to parents' jobs is to trust children to decide how much and whether to eat. If parents do their jobs with feeding, children will do their jobs with eating: • Children will eat • They will eat the amount they need • They will learn to eat the food their parents eat • They will grow predictably • They will learn to behave well at the table Copyright © 2010 by Ellyn Satter. Published at www.EllynSatter.com.

Questions for Discussion • How is this divison of responsibility similar to or different from how you ate with your family as a child?

• Why does Satter choose to describe these guidelines as “responsibilities”? What does it mean for parents to have responsibility to their children?

• Why is it important for parents to trust their children to decide how much and whether to eat?

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Kids in the Kitchen

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Make your Passover Seder More Kid-Friendly Prepare

Whenever going into a new situation, kids do better when they know a little bit about what's going to happen. In this case, you want to explain that the seder is a special meal, that there might be a lot of talking, and that it celebrates the story of the Exodus from Egypt. Get some books that tell the story and you can read in advance such as Afikomen Mambo by Rabbi Joe Black and Passover Magic by Roni Schotter.

Hagaddah-it-up

Have your kids make their own hagaddot. They can draw matzah, a seder plate, themselves singing the Four Questions, the 10 plagues, Moses meeting Pharaoh, crossing the Red Sea to freedom, etc. It might be nice for you to ask your child to describe the picture to you, and write a sentence about that picture on the bottom (for reference later so that you're not confused by pages of scribble from your 2-year-old). Then simply attach the pages together (staples or three-hole punch and ribbon or yarn to tie it up) and you've got a hagaddah that your child can share with all of the seder guests, and use to follow along.

Snacks

One of the first steps of the seder is eating karpas, the parsley, which we dip in saltwater. Kids LOVE dipping stuff. And actually, one of the Four Questions is about dipping: Why on this night do we dip twice, when usually we don't even dip once? Dipping your food in sauces and condiments was once a sign of royalty— the opposite of being a slave. So to celebrate our freedom, we do a lot of dipping! Your kids can really get into this one. Set up platters of cut veggies and fruit at each of the kids' plates, with assorted dips (from simple salad dressing to almond butter to honey. Be as creative as you'd like!) This way, your kids are dipping and snacking and enjoying themselves.

Music & Four Questions

If your child is the youngest attending the seder, he or she has a very special job: the Four Questions.

Now, not every kid is going to learn all four questions in Hebrew when they're two years old. But they can probably sing Ma nishtana ha-laila hazeh if you practice with him that one line enough. If it's a song, it's fun!

So sing it again and again, or, better, listen to it on Shira Kline's album, Shirlala Pesach. This album is a fun way to cover the Passover story, the seder, and she even sings the Kiddush for you! Listening to it enough will help you and your kids know the songs of the seder and be able to participate in them—or maybe even lead them!

Afikomen

This is the best part of the seder when you're a kid. And everyone can participate—even the littlest ones who only know peekaboo. You can think of the afikomen hunt as peekaboo with matzah. In the beginning of the seder, an adult hides half of the middle matzah, which is then called the afikomen, and it's the kids' job to find it. Before the seder, get your kids excited about finding the afikomen. Remind the kids that the afikomen search comes after dinner--and they get a prize. Speaking of which, you better work on what you're going to get them. With all this preparation work, you're setting the expectations high!

Add Special Surprises!

Give out plastic frogs during the 10 plagues; provide small gifts (play jewelry or other small treats) if a child asks a question during the seder; leave the room and come back dressed like Pharaoh. Passover is the retelling of a rich and ancient story; keep your child—and other guests—guessing what is next!

Adapted from How to Survive a Seder With Kids by Amy Duetsch www.kveller.com

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How to Create Healthy Mishloach Manot On Purim, we have the custom of sending out mishloach manot (gift baskets) to friends and family, neighbors, teachers, and other community members. The idea behind sending gift baskets is to pack them full with goodies to ensure that everyone has enough food to be eaten during the day. Additionally, they are also meant to increase friendship and love between members of the community. Too often, mishloach manot are stocked full of sugary snacks. Here are some ideas to spread love and health to your community.

1. Edible Groggers – Another Purim mitzvah is to make noise whenever we hear Haman’s name in the book of Esther. In your mishloach manot basket, you can include a healthy crunchy snack like carrots, celery, or pita chips.

2. Send Fair Trade Chocolate – Chocolate is sweet and nourishing, and some people even say it’s healthy. In keeping with one of the themes of the holiday, it’s important to think about who might be producing this sweet treat. Look for Fair Trade chocolates to include.

3. Add Color – Tuck in a few beautiful locally grown apples, beets, carrots, or other fruits and veggies into your basket, right next to your hamentaschen. Spring is right around the corner, so Purim is a great time to celebrate the winter harvest.

4. Make a recycled mask – Any time before you are ready to send out your baskets, you can have your little ones decorate masks out of used or recyclable materials, like newspapers and magazines. Add these into your basket for an extra special gift.

5. Send Seeds – Purim is one month before Passover, so pick up some seed packets like parsley or micro-greens so that your community can start growing their karpas in time for Passover.

6. Bonus For Grown Ups: Drink Sustainably - Don’t forget to drink sustainably this Purim. For some celebratory Whiskey for Purim, check out the Koval Distillery in Chicago for organic spirits. Or mix your drinks using freshly-squeezed juices (orange, grapefruit, carrot/ginger, wheat grass – it’s up to you!), natural sodas, ginger beer, or even homemade seltzer. And if you’re going alcohol-free, these delicious mixers taste just as great on their own.

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Offering Gratitude Before and After Meals In Jewish tradition, there is an idea to try to say 100 blessings every day. There are plenty of opportunities to say brachot (blessings); they are said traditionally during prayer, upon seeing a beautiful and wondrous sight, even after going to the bathroom. Most commonly, however, are the blessings said before and after eating. The idea behind these blessings is to offer gratitude and say thank you for the food on our plate.

As a family, try to think of everyone who was involved in bringing the food to your table – from the person that planted the seed to the person who set the table. You can also practice saying the traditional brachot:

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Eat the Rainbow Eating the rainbow is a great tool to encourage kids to eat lots of different fruits and veggies, and gently encourage them to try new foods. Ask your child to identify their favorite foods in each color section, and during meal times ask them to fit as many colors as they can on their plate. Kids will get excited about how many colors they can eat!

Blue/ Purple

White

Orange/ Yellow

Green

Red

Blackberries

Avocado

Bananas

Bananas

Apples

Blueberries

Apples

Pears

Apples

Cherries

Cabbage

Grapes

Nectarines

Apricots

Cranberries

Currants

Honeydew Melon

White Peaches

Cantaloupe

Raspberries

Eggplant

Kiwi

Cauliflower

Grapefruit

Watermelon

Grapes

Limes

Garlic

Oranges

Strawberries

Plums

Pears

Ginger

Mangoes

Pomegranate

Raisins

Artichoke

Artichoke

Nectarines

Peppers

Purple Potatoes

Arugula

Jicama

Peaches

Tomatoes

Figs

Asparagus

Mushrooms

Pineapple

Radishes

Beets

Broccoli

Onions

Tangerine

Rhubarb

Purple Asparagus

Brussels Sprouts

Parsnips

Melon

Red Onion

Cabbage

Coconut

Beets

Red Potatoes

Celery

Shallots

Squash

Red Pears

Cucumber

Turnips

Corn

Lettuce

Corn

Peppers

Peas

Carrots

Peppers

Pumpkin

Spinach

Sweet Potatoes

Zucchini

Pears

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How to Create a Rainbow on Your Plate 1. Make a rainbow fruit salad with fruits of each color: oranges, strawberries, kiwi, bananas, purple grapes.

2. Sauté a medley of mixed vegetables using each color: red onions, carrots, corn, broccoli and black beans.

3. Spinach salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.

4. Make fruit-slices: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice. Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned.

5. Make a Greek-inspired salad: romaine lettuce, tomatoes, red onion, chick peas, black olives and artichoke hearts.

6. Make coleslaw: shredded green and red cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers.

7. Make an open-faced quesadilla with tortillas, refried beans, salsa, red and green peppers and grated low fat jalapeno cheese. Bake.

8. On a busy night, check out the unique combinations of veggies in the frozen section to build a meal a quick stir-fry, vegetable soup or stew, or a frittata.

9. Top a toasted English muffin with a scrambled egg slice of tomato and fresh spinach. Add grated Mozzarella and melt.

10. Try some different veggie toppings on your pizza: eggplant, olives, red peppers, mushrooms, fresh tomato, spinach, and broccoli Remember: 5 servings of fruit and vegetables each day 1 serving = ~ 1/2 cup

Make it fun: • Have kids make their own “rainbow” before grocery shopping. Let them draw a food of each color they would like to eat during the week. Incorporate those foods into their meals throughout the week • While grocery shopping have kids pick out foods with different colors to create a rainbow • Create a rainbow chart at home. After each meals kids can color in boxes using the color of the food they ate • Have older kids find recipes that use as many different colors as they can find

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Kids in the Kitchen: Prepping and Cooking From the time they are just learning to sit up, these little explorers manage to find their way into all of the nooks and crannies of the kitchen – whether it’s banging pots and pans or making a mess on the floor. With just a little bit forethought, we can find ways to involve even the youngest kids in the kitchen. Try these ideas at home: Help with menu selection – It can be a helpful tool to plan out your meals for the week on the Sunday before. Spend a few minutes with your child brainstorming ideas for the week and write them down on a chalk- or white-board. If you ask for their input, you will find meals you all can enjoy. All of the recipes included in the Setting the Table curriculum can be made simply for little ones or spiced up for grownups.

Put away groceries – Once your child has told you what they want to eat, have them help put away the food as well. Maybe they can arrange pantry products by size or shape or color. Inviting children into the kitchen, rather than telling them to stay away, is a great way to ensure lifelong healthy eating processes.

Pick herbs and veggies from the garden – Whether you have a full blown backyard garden or a few windowsill herbs, have your toddler pick herbs to add to the meal. Have them smell, touch, and even taste these herbs and sprinkle them into your dish. Allowing your child to choose what flavors they want will give them ownership over the meal, and more likely to eat it.

Sift flour – Sifting flour is a best practice whenever you’re baking something. It will help the flour, and your batter, to become soft and light. If you have a flour sifter laying around, invite your child to shift the flour into a bowl, which can be really fun for them.

Stir wet and dry ingredients –Especially in baking, recipes usually call for a bowl of wet ingredients and a bowl of dry ingredients. Have your child mix the wet and dry ingredients separately until they are fully combined. This can be a great exercise in counting, but asking them to count 10 times in one direction and 10 in the other. When your child has a little more power, you can have them combine the wet and dry ingredients – though with some dough this can be a tough job.

Spin the salad spinner – Salad spinners are useful tools and can be lots of fun for little ones. They really are just like toys! Once you’ve washed your greens – or for older kids, have them do the washing too— load it into the spinner and have your toddler push the button a few times until the salad is dry.

Tear lettuce or greens into small pieces – It is generally recommended not to cut lettuce or greens with a metal knife because the metal reacts with the nutrients in the greens to produce a bitter taste. In this case, it can be really helpful to have your child help you prepare a raw kale salad (see pg 18) or other leafy salad.

Pour liquids – Once you have measured out your liquids into a measuring cup, allow your child to pour it into a mixing bowl. Older kids can even measure out the liquids themselves. There is a great opportunity here to teach kids about practical math from an early age.

Stamp Cookies – Whether you are making hamentaschen for Purim (see pg 35 ) or cookies for dessert, offering to have your child help stamp out cookies with a cookie cutter is a great way to involve them in the kitchen. To spice up regular sugar cookies, you can purchase fun cookie cutter shapes online or at a local craft store for a very reasonable cost. When it comes time to learning letters, you can also make cookies in the shapes of different letters, and eventually, words.

Set a timer – by giving your child a responsibility in the kitchen, they will feel like they’ve taken ownership over a piece of the meal. You can purchase a creative timer on the internet or help your child set the timer on the oven. They will let you know when the timer goes off and be more inclined to eat the food you’ve made because they feel they’ve been included in the process.

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Kids in the Kitchen: Serving There are lots of fun ways to involve your child in the main part of the meal, from placemats to dishing out the food. The more that you can make your child feel like a part of the meal, the more they will be inclined to sit down and eat until they are full. These are great practices to start young and will last until your little one is all grown up!

Make placemats – Using construction paper or the inside of an empty cereal box, have your child decorate placemats for themselves and the rest of your family. You can prompt them to think about food and mealtime, or just let their creativity flow. Once they have finished, you can take their art to a local copy center and have it laminated so they will be spill resistant.

Set the Table – When your child is still really little, you can simply have them bring utensils from the drawer to the table. As they get older, and can lift heavier things, you can have them bring plates and cups as well. Additionally, you can have your child fold napkins or stick cloth napkins into fun napkin rings.

Use special cutlery – If your child isn’t ready to use more formal (and more breakable) plates just yet, take a trip to pick out special plates and utensils just for them. Having cutlery that your child is excited about, will encourage them to participate more fully in the meal. Using a special straw or bowl that your child has picked out may also encourage them to try new foods.

Share some Torah – Having conversation around the dinner table can be just as important as the meal itself. Maybe your child can share what they have learned in school or help lead a discussion with something interesting they have been learning or thinking. For example, you can make the Red Lentil Soup with Greens (see pg 34) to talk about Jacob and Esau. Whether the content is Jewishly-focused or not, the idea of having conversation around a meal is certainly an important Jewish value.

Make place cards for guests – With all the hustle and bustle of inviting guests over for meals, it’s easy for your child to seem like he or she is getting in the way. Assign him or her a special task, like making place cards for guests so they feel like a part of the process. Use holiday-themed stickers, like apples for Rosh HaShana or eggs for Passover, to make this activity extra fun.

Help scoop – With the right utensils, having your child help scoop out portions of food can be a really fun activity. Try using an ice cream scoop instead of a regular spoon to make a mound of polenta or lentils.

Play with Your Food – While this is traditionally not an encouraged practice, having fun with food may make your child a better eater. Use fun cookie cutters to make a regular sandwich into something special. Use raisins, cheeses, or small veggie sticks to make smiley faces on soups or other dishes. A positive association with certain foods or meals will mean they will want to try the food again and again.

Play pretend – Ask your child to use their imagination when thinking about their food. What if the broccoli on your plate was really a forest? What if your mashed potatoes were really a pot of gold? By arranging your food in a way that is visually appealing, your child will be much more likely to eat it. Don’t worry – this works well for adults too!

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Kids in the Kitchen: Cleaning If your child has helped you to prepare the meal, then it’s not a bad idea to have them help you clean it up either. This way they can learn from an early age what making a meal fully entails. As long as you make clean up fun, your child will likely be excited to help you in the process.

Clear the Table – Starting with their own dish and utensils, you can ask your child to move their dish from the table to the sink. Eventually, they can start to make multiple trips and clear the rest of the dishes as well. Try making clean-up into a contest, or playing fun music and singing songs together to make this an extra fun activity.

Wash the Dishes – Once your child is old enough to reach the sink, you can have them rinse dishes in the sink and load them into the dishwasher. They can also be helpful in drying the dishes. You can determine for yourself when you think this in an appropriate task for your little one.

Unload the dishwasher – If your child isn’t ready to unload the entire dishwasher all by his or herself, you can start with small tasks. Take out the utensils a handful at a time and have your child separate the forks from the knives and the spoons. You can also have them separate the dinner forks from the salad forks for an extra challenge!

Sweep up – Some kids really enjoy dancing around the floor with a broom. Kids will be especially excited to try sweeping if they have seen their parents do it before. You can purchase a child-sized broom and dust pan online or at a local hardware store to make this activity even more accessible.

Wipe the Table – Sponges come in lots of pretty colors and even shapes. Once your child is tall enough to reach the table on his or her own, or with a stool, you can teach them how to wipe down the table after a meal – making sure not to drop all the crumbs on the floor, of course!

Recycle – If you have any recyclable materials left from dinner or dinner preparation, like cans of crushed tomatoes or a box of pasta, you can ask your child to help you recycle them. Have them bring it to the recycling bin, making sure any sharp pieces are safely wrapped up. Or, save recyclable materials for art projects like placemats or vases.

Compost scraps – Composting is an easy thing to do at home and there are a growing number of compost drop off and pick up facilities. After the meal, have your child collect the compostable scraps off of everyone’s plate and carry them to your compost bin. Not only is this a helpful chore, it’s an educational one too!

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