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MORNING STAR • SEPTEMBER 4 - 10, 2008

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Kids are back in school and want only the best foods for lunch As you can imagine, my inORETTA NORR box is loaded with food related stuff. E-mails from food magazines and Web sites and sales promotions from cookware companies and cookbook publishers arrive at a pace that necessitates Nutritional analysis per sandmaking judicious use of the old wich: 307 calories, 13g fat (2.5 “delete” button. At this time of saturated), 40g carbohydrates, 5g year, there’s a unifying theme to fiber, 11g protein the hundreds of featured recipes — how to fix nutritious lunches California-Style Tuna Salad for school kids that they’ll actualRolls ly eat and not trade off for someThese roll-ups are great for thing unhealthy or, worse, toss in school and burst with tuna and the trash. veggies. If your child likes In their book, Real Food for wasabi’s heat, add an extra 1/4 Healthy Kids, Tanya Steel and teaspoon to the tuna mixture. If co-author Tracey Seaman offer wasabi is too spicy, use black lots of tips and kid-tested, trashpepper instead. Makes 4 servings proof, trade-proof recipes. A few of my favorite tips are: 1 can (6 ounces) light tuna fish, Looks Count: The way food preferably packed in water, is presented affects how flavor is drained and flaked perceived. Try to make the food 3 tablespoons mayonnaise look attractive and package in 1/4 teaspoon wasabi paste or “cool” containers that reflect the freshly ground black pepper, personality of your child. to taste Tap into Kid Power: Ask Two 10-inch flour tortillas your children to identify five 2 medium leaves Boston lettuce items that they would like to see 1 Kirby cucumber, peeled and in the lunchbox. Allow them to coarsely shredded lengthwise plan, help fix and package the (without seeds) meals. That will improve chances 1 medium carrot, peeled and that they’ll actually get eaten. coarsely shredded Never Too Cool for School: 1/2 of a ripe avocado, peeled, No matter how old, include a pitted and sliced 1/2-inch funny or encouraging note, a thick photo or even a silly drawing to be reminded of just how much Combine the tuna, 2 tableyou love them. spoons mayonnaise and wasabi Kids are indeed the toughest paste in a small bowl and mix critics but even the pickiest will until blended. find the following foods worthy Lay the tortillas on a work of their approval. surface. Spread 1/2 tablespoon mayonnaise on each tortilla and Peanut Butter Berry-Wich arrange the lettuce on top of Peanut butter goes well with both; arrange cucumber, carrot, more than just jam, and this inand avocado lengthwise in rows teresting combination proves it. near one edge. Spoon the tuna in This is delicious with whatever a line next to the vegetables fruit is in season. Serves 1 (away from the edge). Roll each tortilla up snugly into a cylinder. 2 slices whole-wheat bread or ba- Cut crosswise in half. nana bread Nutritional analysis per serv1 tablespoon natural peanut buting: 247 calories, 10g fat, (2g ter saturated), 24g carbs, 3g fiber, 1 tablespoon softened Neufchâ15g protein tel (reduced-fat) cream cheese 2 medium strawberries, hulled Turkey Pinwheels and sliced All the other kids at school will 1 teaspoon honey be jealous when they get a look at these delicious, colorful, Lay the bread slices on a work healthful wraps. Serves 2 surface. Spread the peanut butter on one slice and the cream 1 large whole-wheat wrap (11 to cheese on the other. 12 inches), or 2 smaller wraps Arrange strawberry slices in (8 inches), or a 12-by 9-inch an even single layer on top of the rectangular lavosh (a soft, peanut butter. Drizzle the honey thin Armenian flatbread) on the berries and then place the 1 tablespoon mayonnaise other slice of bread with the 1 lightly packed handful rinsed cream cheese on top. Cut into baby spinach leaves halves or quarters. 1 tablespoon dried cranberries

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The Practical Gourmet

2 medium carrots, ends cut off, peeled and coarsely shredded 2 slices Swiss cheese, such as Jarlsburg (2 ounces) 2 thin slices store-bought roasted turkey breast (2 ounces) If necessary, warm the wrap in a 350°F oven for 2 minutes to soften before filling. Lay the wrap on a work surface and spread the mayonnaise all over. Sprinkle the spinach leaves, cranberries and carrots evenly on top. Arrange the Swiss cheese and turkey in even layers over the vegetable layer. Fold in the side edges and then roll up snugly from the bottom. Cut crosswise into four even pieces and wrap tightly in plastic. Nutritional analysis per piece (1/2 of wrap): 350 calories, 15g fat (5g saturated), 36g carbohydrates, 4.5g fiber, 15.5g protein

F ITTING! F O SF 1

$ 50T LEN C TA N

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Extreme Granola Makes about 7 cups 3/4 cups pecans 1/2 cup natural almonds 4 cups old-fashioned rolled oats 1/4 cup sesame seeds (optional) 1 stick (8 tablespoons) unsalted butter 1/3 cup maple syrup, cane syrup or honey, at room temperature 1/4 teaspoon fine salt 3/4 cup chopped dates 1/2 cup dried blueberries or raisins Preheat the oven to 375°F. Line a large shallow baking sheet with foil. Spread the pecans and almonds on the sheet and roast for 8 to 10 minutes, until lightly toasted. Transfer the nuts to a board, let cool and chop. Reduce the oven temperature to 300°F. Pour the oats and

sesame seeds, if using, in a mound on the same baking sheet. Melt the butter in a small bowl in the microwave; stir in the maple syrup and salt and drizzle on top of the oats. Stir well with a rubber spatula and then spread out the oats in an even layer. Bake the oats for 30 minutes, stirring once with the spatula halfway through, until the oats are lightly colored. Let cool; the mixture will crisp as it cools. Add the dates, blueberries, and reserved nuts and toss. Nutritional analysis per 1/2 cup: 298 calories, 16g fat (4.5g saturated), 34g carbohydrates, 4.5g fiber, 6.5g protein Note: The United States Department of Agriculture created a food pyramid of daily guidelines for kids. It’s available online at mypyramid.gov.

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September 4, 2008_L  

BULLETIN BOARD 21 CHURCH 26 CLASSIFIEDS 33 EDUCATION 10 ELECTION ‘08 50-55 ENTERTAINMENT 30 FINAL WORD 59 FRANK CALIO 58 GOURMET 31 HEALTH 1...

September 4, 2008_L  

BULLETIN BOARD 21 CHURCH 26 CLASSIFIEDS 33 EDUCATION 10 ELECTION ‘08 50-55 ENTERTAINMENT 30 FINAL WORD 59 FRANK CALIO 58 GOURMET 31 HEALTH 1...