Cookbook Keiki Can Cook
Cookbook Keiki Can Cook
Cookbook Keiki Can Cook
* Staff and participants of Hawaii WIC for their time and input, for obtaining permission for
this project from Northeast Valley WIC, and for making recommendations on recipes that will
appeal to local tastes.
For more information about Keiki Can Cook! Fun Recipes to Make with Kids or to obtain a copy, contact:
Primary Prevention Branch, Chronic Disease Prevention and Health Promotion Division
Hawaii State Department of Health
1250 Punchbowl Street, Room 210
Honolulu, HI 96813
808-586-4488
We hope that you and your family have fun preparing these recipes together. Enjoy!
BREAK IT UP
HOW TO GET KIDS INVOLVED
Involving children in meal planning and cooking at a young age is a great
way to instill a love for delicious, homemade food! Here are some ideas
on how to include kids of all ages in the kitchen. Remember to choose
age appropriate jobs and keep safety in mind at all times.
* Point out fruits and * Read the list to adult * Take a portion of the list
Grocery vegetables from the shopper and cross the and retrieve those items by
Shopping grocery list items off as they are put in themselves
* Choose a new fruit or the cart * If old enough to drive,
vegetable to try * Choose a new fruit or do a small grocery trip
vegetable to try on their own
* Keep track of the money
saved each week
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63
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1 cup soy milk or other milk
1 cup frozen strawberries 2
1 banana, quartered and frozen
10
4
2 whole wheat pita bread Letting your child spread the peanut butter on the
pita allows her to develop her skills and gives her
4 tablespoons peanut butter a sense of accomplishment.
NUTRITIONAL INFORMATION ( per serving ) CALORIES 192; FAT 8.9g ; PROTEIN 7g; CARB 25g; FIBER 4g;
CALCIUM 20mg; IRON 1mg; VITAMIN A (RE) 3mcg; VITAMIN C 33mg; FOLATE 35mcg
6
NUTRITIONAL INFORMATION (per serving) CALORIES 170; FAT 1.5 g; PROTEIN 3g; FIBER 1g; CALCIUM 130mg; IRON 1mg;
VITAMIN A (RE) 50mg; VITAMIN C 0mg
12
1
cooking spray
1 slice whole wheat bread
1 teaspoon butter It is important to completely cook the egg yolk for
1 egg kids since some eggs may be contaminated with
salmonella.
salt and pepper to taste
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cooking spray
1 whole egg plus 1 egg white
cup lowfat milk
1 tablespoon canola oil
4
¼ cup whole wheat flour
¼ teaspoon salt
2 cups assorted fruit, chopped
2 tablespoons maple syrup or fruit preserve
1. Preheat oven to 400°F. Coat a muffin tin with cooking spray, set aside.
2 In a bowl, beat together eggs, milk, and oil. Add flour and salt, beat until
smooth.
3. Divide batter among muffin tin, to make 4 servings
4. Bake for 25 minutes or until brown and puffy. Turn oven off and let stand in
oven for 5 minutes.
5 Remove puffs from muffin tin. Place on plates, spoon fruit into center,
and drizzle with maple syrup or fruit preserve.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 152; FAT 5.5g; PROTEIN 5g; CARB 22g; FIBER 3g; CALCIUM 63mg; IRON 1mg; VITAMIN A (RE) 33mcg; VITAMIN C 53mg; FOLATE 30mcg
15
cooking spray
2 eggs, beaten
½ teaspoon vanilla extract 4
½ teaspoon cinnamon
¼ cup lowfat milk
4 slices whole wheat bread
2 bananas, sliced
1. Spray medium skillet with cooking spray. Heat over medium-low heat.
2 In a shallow bowl, mix together eggs, vanilla, cinnamon, and milk.
3 Dip bread into mixture for a few seconds, turn to coat.
4. Cook until golden brown on both sides. Cut into fun shapes
5 Top with sliced bananas.
16
2 eggs
1 (15-ounce) canned pumpkin
2 ½ cups lowfat milk
2 tablespoons canola oil
2 cups whole wheat flour
2 tablespoons brown sugar
1 tablespoon baking powder
1 teaspoon pumpkin pie spice
½ teaspoon salt
cooking spray
6
17
1 cup lowfat plain yogurt
½ teaspoon vanilla extract
2 cups assorted fruit, chopped
½ cup mini-shredded wheat biscuit cereal, 2
(or other cereal) coarsely crushed
1 tablespoon almonds, sliced (optional)
cinnamon to taste
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2
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cooking spray
2 eggs, beaten
1 cup cooked broccoli, chopped
½ cup cooked whole wheat macaroni 2
¼ cup Parmesan cheese, grated
1. Coat a medium skillet with cooking spray. Heat over medium heat
2 In a small bowl, mix together eggs, broccoli, and macaroni
3. Scramble until fluffy.
4 Sprinkle with Parmesan cheese.
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4
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1 egg
2 tablespoons brown sugar, packed
½ teaspoon vanilla extract
2 large ripe bananas, mashed 18
23
cup whole wheat flour
23
4 tablespoons quick rolled oats
½ cup water 2
1 teaspoon raisins
¼ teaspoon cinnamon
½ teaspoon sliced almonds
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7
TOFU BANANA
PUDDING
16 ounces silken tofu
3 ripe bananas (mash 2, slice 1)
2 tablespoons sugar
1 teaspoon vanilla
1 Combine tofu, 2 mashed bananas, sugar, and vanilla. Blend until smooth.
2. Pour into serving bowl or dishes.
3. Cover and refrigerate until chilled.
4 Top with sliced bananas just before serving
5. Refrigerate leftovers within 2 hours
NUTRITIONAL INFORMATION (per serving)
CALORIES 90; FAT 1.5g; PROTEIN 3g; CARBS 16g; FIBER 1g; You can try this healthful pudding for breakfast!
CALCIUM 50mg; IRON 1mg; VITAMIN A (RE) 0mcg; The tofu provides protein for a great start to
VITAMIN C 5mg the day.
Recipe and photo courtesy of Food Hero. For more great Ideas, go to: www.foodhero.org
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1 tablespoon salad dressing
1 bell pepper, stem and seeds removed
1 stalk of celery, cut into strips
2
1 carrot, cut into strips
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1 ripe mango, mashed
2
3 cup plain lowfat yogurt
4
Making fruit kabobs with your child is a fun way to
teach patterns.
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2
BANANA POPS
1 large banana, cut into ½ inch pieces Kids love making their own snacks at the table.
Recipe and picture courtesy of Food Hero. For more great ideas, go to: www.foodhero.org
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4
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cooking spray
5 tablespoons butter
¼ cup brown sugar, packed
2 tablespoons honey
1 ½ cup rolled old fashioned oats 8
¼ cup dried mango, chopped
¼ cup raisins
¼ cup dried cranberries
Having your child help measure the different
¼ cup pumpkin seeds ingredients is an early introduction to math.
¼ teaspoon salt
1. Preheat oven to 350°F. Coat a 8-inch square pan with cooking spray.
Set aside.
2. In a small saucepan over low heat, melt together butter, sugar, and
honey. Remove from heat.
3 In a large bowl, mix together oats, mango, raisins, cranberries, pumpkin
seeds, and salt.
4. Pour warm mixture into bowl, stir until well mixed.
5 Spoon mixture into baking pan, pressing down with a potato masher to
even out the bars.
6. Bake in oven for 20 minutes or until golden brown. Remove, cool, and
cut into bars.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 243; FAT 11g; PROTEIN 5g; CARB 32g; FIBER 2g; CALCIUM 23mg; IRON 2mg; VITAMIN A (RE) 68mcg; VITAMIN C 0mg; FOLATE 4mcg
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3 cups water
1 cup dry pinto beans, rinsed and
soaked overnight
onion powder to taste
6
garlic powder to taste
salt and pepper to taste
½ cup cheddar cheese, shredded
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RANCH DIP
1 cup low-fat cottage cheese
1 cup low-fat plain yogurt, depending on
thickness desired
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon of garlic powder or 2 cloves of
garlic, minced.
½ teaspoon onion powder
2 sprigs of parsley, chopped or 1 teaspoon
dried parsley flakes
* For a chunky dip, mix cottage cheese, yogurt and seasonings of your choice.
* For a smoother dip, mash cottage cheese with a fork before adding yogurt.
* For a smooth dip, blend all ingredients in a blender.
NUTRITIONAL INFORMATION ( per serving with ½ cup veggies pictured )
CALORIES 40; FAT 0g; PROTEIN 3g; CARB 7g; CALCIUM 75mg;
IRON 0mg; VITAMIN A (RE) 810mcg; VITAMIN C 9mg
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1 cup pretzel sticks
3 cups cereal
3 cup raisins
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6 large eggs, hard-boiled
2 teaspoons mustard
1 teaspoon vinegar
3 tablespoons light mayonnaise
2 cups cauliflower, steamed
and puréed
salt and pepper to taste
1 bell pepper, cut into triangles
paprika (optional)
1 Peel shells from eggs, slice in half, and remove cooked yolks.
2 In a medium bowl, mix together egg yolks, mustard, vinegar, mayonnaise,
and pureed cauliflower, mashing the yolks. Season with salt pepper.
3 Scoop mixture back into the eggs.
4 Place bell pepper triangle onto each egg. Sprinkle with paprika if desired.
37
cooking spray
4 boneless, skinless chicken breasts
1 ½ cups plain bread crumbs
1 teaspoon ground cumin
2 teaspoons chili powder 6
½ teaspoon salt
½ teaspoon dried oregano
¼ teaspoon cayenne pepper
½ cup whole wheat flour
2 eggs, beaten
1. Preheat oven 375°F. Coat baking sheet with cooking spray, set aside.
2. Cut chicken into strips.
3 In a small bowl, stir together bread crumbs, cumin, chili powder, salt,
oregano, and cayenne pepper. Transfer to a shallow dish.
4 Dredge chicken strips in flour, shake off excess. Dip in egg and then coat
with egg.
5 Place on baking sheet. Bake for 30 minutes or until cooked though and
golden brown.
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3 cup
dry lentils, picked over and rinsed
1 cup carrots, peeled and diced
6 red potatoes, diced
4 tablespoons green onions, chopped
4 cups low sodium vegetable broth
½ teaspoon curry powder
½ teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground cumin
1. Heat a large saucepan over medium-high heat. Add all ingredients. Bring to
a boil and reduce to simmer.
2. Simmer covered for 30 minutes, stirring every 5 minutes until tender. Add
more broth as needed.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 382; FAT 0.6g; PROTEIN 16g; CARB 79g;
FIBER 10g; CALCIUM 44mg; IRON 6mg; VITAMIN A (RE)
651mcg; VITAMIN C 36mg; FOLATE 81mcg
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TOFU SCRAMBLE
14 ounces of extra firm tofu
1 cup onion, chopped
1 cup bell pepper (any color), chopped
1 teaspoon oil
10 ounces frozen chopped spinach,
thawed and drained
1 teaspoon of garlic powder or
4 garlic cloves, minced
½ teaspoon salt
½ teaspoon pepper
1 ounce ( ¼ cup ) chedder cheese
Recipe and photo courtesy of Food Hero. For more great ideas, go to www.foodhero.org
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cooking spray
2 tablespoons hoisin sauce
2 tablespoons soy sauce
1 tablespoon water
1 (14-16 ounce) package firm tofu, rinsed and
4
drained, cut into ½-inch thick shapes
½ cup whole wheat flour
¼ cup cornmeal
¼ teaspoon dry mustard
½ teaspoon salt
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SUPER SOUP
1 tablespoon olive oil
1 onion, chopped
4 cloves garlic, minced
5 tomatoes, diced
2 potatoes, peeled and diced
6
5 cups low sodium vegetable broth
1 tablespoon ground cumin
½ lime, juiced
1 (15-ounce) can black beans, drained Letting your older child peel the potatoes helps
build fine motor skills.
½ cup cilantro, chopped, divided
4 cups fresh spinach leaves, chopped
hot sauce to taste
salt to taste
1. In a large pot, sauté onions in oil over medium-high heat until tender.
2. Add garlic and tomatoes, cook for 2 minutes, stirring often.
3. Add potatoes, broth, cumin, and lime juice. Bring to a boil, then reduce to a
simmer for 30 minutes or until potatoes are cooked.
4. Add beans, cilantro, spinach, hot sauce, and salt. Simmer until heated through.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 172; FAT 3.2g; PROTEIN 6g; CARB 33g; FIBER 6g;
CALCIUM 82mg; IRON 3mg; VITAMIN A (RE) 364mcg; VITAMIN C
34mg; FOLATE 50mcg
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2 slices whole wheat bread
½ tablespoon butter
¼ cup mozzarella cheese, shredded 1
¼ cup seedless grapes, sliced
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½ cup hummus
1 cucumber, cut into strips
2 carrots, shredded
1 cup spinach leaves
2 whole wheat tortillas, halved
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1 cup ricotta cheese
¼ cup Parmesan cheese, grated
1 ½ cups mozzarella cheese, shredded and divided
1 pound ground turkey 6
1 zucchini, diced
1 (26-ounce) jar pasta sauce
6 no-boil lasagna noodles, preferably whole wheat
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½ cup cooked chicken, shredded
¼ cup carrots, shredded
2 tablespoons barbecue sauce
2 teaspoons ranch dressing
1
1 whole wheat bun
1 romaine lettuce leaf
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1
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2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
½ pound mushrooms, chopped 12
2 carrots, peeled and chopped
1 green bell pepper, chopped
1 (15-ounce) can diced tomatoes, undrained
1 (14-16 ounce) package firm tofu, rinsed,
drained, and mashed
1 (4-ounce) can tomato paste
6 tablespoons barbecue sauce
12 whole wheat buns, toasted
12 lettuce leaves
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1 tablespoon lemon juice
¼ cup lowfat plain yogurt
¼ cup light mayonnaise
1 teaspoon curry powder
2 cooked chicken breasts,
shredded
1 celery, diced
1 apple, diced
¼ cup raisins
Being creative with food can inspire kids to try
new things. This recipe also works on bread or 4 lettuce leaves, washed and dried
crackers.
4 ice cream cones
1 In a medium bowl, whisk together lemon juice, yogurt, mayonnaise, and curry
powder.
2 Add chicken, celery, apples, and raisins. Mix until coated.
3 Line 4 cones with lettuce. Scoop chicken mixture into cones.
4
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2 cups dry whole wheat pasta
or brown rice pasta
1 tablespoon olive oil
1 clove garlic, minced
6 carrots, peeled and chopped
6
1 cup frozen peas
1 (5-ounce) can tuna in water,
drained and flaked
¼ cup lowfat plain yogurt
¼ cup lemon juice
¼ cup Parmesan cheese, grated
¼ cup parsley, chopped
salt and pepper to taste
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8 ounces dry whole wheat pasta
1 tablespoon olive oil
3 cloves garlic, minced
4 cups broccoli, cut into small pieces 8
¼ cup low sodium vegetable broth
1 lemon, juiced and zest grated
¼ cup sliced almonds, toasted
¾ cup Parmesan cheese, grated
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1 spaghetti squash, halved lengthwise
and seeded
3 tablespoons olive oil, divided 4
2 cloves garlic, minced
1 cup marinara sauce
2 tablespoons basil, chopped
Parmesan cheese, grated (optional)
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6 small red potatoes
½ cup broccoli florets, steamed, and chopped
¼ cup cheddar cheese, shredded
¼ cup light sour cream 6
1 tablespoon chives, chopped
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1 tablespoon olive oil
1 tablespoon ginger, minced
2 cloves garlic, minced
2 heads broccoli, cut into florets
¼ cup water 4
2 oranges, peeled, sectioned and seeded
1 tablespoon low sodium soy sauce
1. In a large skillet, over medium-high heat, sauté ginger and garlic in olive oil
until fragrant.
2. Add broccoli and water. Cover skillet and cook until crisp-tender.
3. Sitir in orange sections and soy sauce. Cook until heated through
NUTRITIONAL INFORMATION ( per serving )
CALORIES 174; FAT 4.6g; PROTEIN 9g; CARB 32g;
FIBER 11g; CALCIUM 176mg; IRON 2mg; VITAMIN A (RE)
193mcg; VITAMIN C 311mg; FOLATE 192mcg
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2 limes, juiced
zest from 1 lime
1 tablespoon honey
¼ cup olive oil
2 mangos, chopped
1 medium jicama, or other crunchy
vegetable chopped
1 cucumber, seeded and chopped
1 red bell pepper, chopped
¼ cup cilantro, chopped
chili powder to taste
4 salt to taste
1 In a large bowl, whisk together lime juice, zest, and honey. Continue
whisking, slowly drizzle in oil.
2 Add mangos, jicama, cucumber, red bell pepper, and cilantro. Toss to coat.
3 Season with chili powder and salt.
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1 head cauliflower, cut into florets
1 pound dry whole wheat macaroni pasta
or brown rice pasta
2 tablespoons butter 8
¼ cup flour
2 ½ cups lowfat milk
1 tablespoon Dijon mustard
2 cups sharp cheddar cheese, shredded
salt and pepper to taste
1. Bring a large pot of water to a boil. Add cauliflower and cook until crisp
tender. Using a slotted spoon, transfer cauliflower to a large bowl.
2. In the same pot of boiling water, cook pasta according to package directions.
Drain and add pasta to bowl with cauliflower.
3. In another large saucepan, melt butter over medium heat.
4. Whisk in flour and cook for 1 minute. Whisk in milk and cook until thickened,
about 5 minutes. Whisk in mustard. Remove from heat.
5 Stir in cheese and season with salt and pepper.
6 Mix cheese sauce with cauliflower and pasta.
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2 teaspoons olive oil
½ onion, chopped
2 cloves garlic, minced
¼ teaspoon red pepper flakes 4
1 head cauliflower, separated into florets
½ lemon, juiced
zest of a ½ lemon
salt to taste
1. In a small skillet, heat oil over medium-low heat. Sauté onions until tender.
Add garlic and red pepper flakes. cook until fragrant.
2. Remove from heat. Set aside to cool completely.
3. In a large saucepan, steam cauliflower in a steamer basket until crisp tender.
4. Place cooked cauliflower in a bowl.
5 Mix in lemon juice and zest to the onion mixture.
6 Pour over cauliflower, add salt, and toss to mix.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 67; FAT 2.5g; PROTEIN 3g; CARB 10g; FIBER 4g;
CALCIUM 39mg; IRON 1mg; VITAMIN A (RE) 8mcg; VITAMIN C
70mg; FOLATE 86mcg
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3 cups cooked brown rice
1 cucumber, seeded and diced
1 red bell pepper, diced
1 yellow bell pepper, diced 6
1 orange bell pepper, diced
½ avocado, diced
3 green onions, chopped
¼ cup soy sauce
1 ½ tablespoons sugar
This is a great salad to teach colors to your toddler.
1 tablespoon olive oil
pepper to taste
1 In a large bowl, mix rice, cucumber, bell peppers, avocado, and green onions.
2 In a separate smaller bowl, whisk together soy sauce, sugar, olive oil, and
pepper.
3 Add dressing to salad and toss
together.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 208; FAT 5.9g; PROTEIN 5g; CARB 36g; FIBER
5g; CALCIUM 36mg; IRON 1mg; VITAMIN A (RE) 198mcg;
VITAMIN C 167mg; FOLATE 40mcg
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1 cup water
2 ears fresh corn, kernels removed
2 zucchinis, diced
1 red bell pepper, diced
2 tablespoons olive oil
1 lime, juiced
½ teaspoon honey
¼ cup cilantro, chopped
2 green onions, minced
salt and pepper to taste
1. In a large saucepan, bring water, corn, and zucchini to a boil. Add red bell
cook until crisp-tender, about 1 minute. Drain vegetables and set aside in a
large mixing bowl.
2 In a separate bowl, whisk together olive oil, lime juice, honey, cilantro, and
green onions.
3 Pour dressing over vegetables and season with salt and pepper.
NUTRITIONAL INFORMATION ( per serving )
CALORIES 131; FAT 7.9g; PROTEIN 3g; CARB 16g; FIBER 3g;
CALCIUM 25mg; IRON 1mg; VITAMIN A (RE) 172mcg; VITAMIN C
100mg; FOLATE 62mcg
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6 medium russet potatoes, peeled and cut into
chunks
1 ½ cups lowfat milk
3 tablespoons butter 6
4 cloves garlic, minced
salt and pepper to taste
1 tablespoon chives, chopped (optional)
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3 cups frozen strawberries
2 cups orange juice, divided
3 mint sprigs (optional)
small paper cups, ice cube trays,
or popsicle molds
12 popsicle sticks
1. Purée strawberries, 1 cup orange juice, and mint in a blender until smooth.
2 Fill cups or molds halfway with strawberry purée. Cover with foil.
3 Make a small slit in the center of the foil, insert sticks and freeze.
4 Once frozen, pour remaining orange juice into cups. Return to freezer.
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BREAD PUDDING IN
THE MICROWAVE
1 tablespoon butter or margrine
3 slices whole wheat bread 6
½ cup packed brown sugar
½ cup raisins
3 eggs slightly beaten
1 ¼ cups nonfat or 1% millk
1 teaspoon cinnamon Vanilla or lemon yogurt taste great alongside
this bread pudding.
¼ teaspoon salt
1 teaspoon vanilla
Recipe and picture courtesy of Food Hero. For more great ideas, go to: www.foodhero.org
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8 graham cracker squares, finely ground
¼ cup raisins
¼ cup smooth peanut butter 4
2 tablespoons honey
4 teaspoons unsweetened coconut
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¼ cup sugar
2 tablespoons cornstarch
1/
8 teaspoon salt
4
Since it is not safe for kids to be near a hot stove,
you can use this time to teach them about kitchen
safety.
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¼ whole watermelon
1 cup strawberries
1 cup grapes
½ cup melon
20 popsicle sticks
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2
10 strawberries, frozen
1 cup lowfat plain yogurt
½ cup lowfat milk
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4 bananas, peeled and cut into thirds
12 popsicle sticks
1 (12-ounce) bag semi-sweet chocolate chips 12
2 cups cereal of choice
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2 tablespoons orange juice
½ lemon, juiced
1 tablespoon sugar
¼ teaspoon cinnamon 4
4 oranges, peeled and sliced
1 In a small bowl, whisk together orange juice, lemon juice, sugar and
cinnamon.
2 Add orange slices and toss together.
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1 cup almonds, sliced and toasted
1 (3-inch) thick round slice seedless
watermelon, rind removed
2 cups lowfat vanilla yogurt
1 cup blueberries
1 cup strawberries, sliced
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The End
FIND THESE RESOURCES AT:
www.healthyhawaii.com/eat-healthy
NONDISCRIMINATION IN SERVICES
We provide access to our programs and activities without regard to race, color, national origin, language,
age, sex, religion or disability. Write or call the Chronic Disease Prevention and Health Promotion Division
or our Affirmative Action Officer at P.O. Box 3378, Honolulu, HI 96801-3378 or (808) 586-4614 (voice/TTY)
within 180 days of the problem.
This publication was supported by the Cooperative Agreement Number DP14-1422PPHF14, funded by
the Centers for Disease Control and Prevention (CDC). Its contents are solely the responsibilities of
the authors and do not necessarily represent the official views of the CDC.
SUGGESTED CITATION
Hawaii State Department of Health. (2018). Keiki Can Cook: Fun Recipes to Make with Kids. Chronic
Disease Prevention and Health Promotion Division, Primary Prevention Branch.