Judy Baar TopinkaIllinois State Comptroller

Susana A. MendozaChicago City Clerk

Dear Friends:

We understand the importance of a well-rounded meal in our daily lives. More importantly,we have acknowledged the need to provide our children with the nourishment they requireto excel both physically and mentally. That is why we have collaborated to create theCulinary Kids Initiative.

Culinary Kids Initiative educates grade school children, from grades 3 through 8, on theimportance of a healthy diet. Although, it sometimes appears easier to pick up fast food, wewill demonstrate how healthy alternatives are both easy and affordable. In addition, we willprovide healthy substitutes to the junk food choices.

Culinary Kids will be educational and fun. Our participating kids will experience theexcitement of planting their own garden. Chefs from some of our culinary schools,restaurants and organizations will demonstrate, using food from the kids’ gardens, how tocreate healthy and enjoyable meals. We may even inspire a future chef!

Culinary Kids will demonstrate how easy, affordable and satisfying it is to follow a healthydiet. It’s a known fact that a proper diet fuels our children for a successful educationalexperience. Eating healthy today, contributes to being healthy tomorrow. Let’s get started!

JUDY BAAR TOPINKA SUSANA A. MENDOZA

STATE OF ILLINOISOFFICE OF THE COMPTROLLER

CITY OF CHICAGOOFFICE OF THE CITY CLERK

Chicago Bears/NFL Play 60. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Consortium to Lower Obesity in Chicago Children 5-4-3-2-1-GO! . . . . . . . 2Chicago Fire . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3-6Chicago Sky Basketball Drills & NBA/WNBA Fit Fact Sheet . . . . . . . . . 7Chicago Blackhawks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Culinary Kids Food Facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9-12Breakfast Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13-20Lunch Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21-29Dinner Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30-38Seek & Find Word Puzzle. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39Culinary Kids Certificate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Acknowledgements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . back cover

Letter from Illinois State Comptroller Topinka and Chicago City Clerk Mendoza

CULINARY KIDS HEALTHY NUTRITION GUIDE

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NBA/WNBA FIT FACT SHEET______________•NBA/WNBA FIT is the league's comprehensive health and wellness plat-form that encourages physical activity and healthy living for children andfamilies through programs, events, and products. •By engaging the NBA/WNBA family in programs and events, FIT uses fit-ness as a leadership tool that encourages youngsters to lead by exampleby being active, eating well and making good life decisions.

CHICAGO SKY BASKETBALL DRILLS______________Figure Eight Dribble Drill-Directions: Stand with your feet spread apart at a distance slightly morethan shoulder width. This gives you a wide base, and hence, good balance. Start dribbling the ball ata low height with your right hand. While dribbling, move the right hand backwards around your rightleg in a circular motion until you cannot move the right hand around anymore. At this point, dribblethe ball between your legs and get it frontward from the right hand to the left hand. Then while stilldribbling, move the ball around your left leg, and then between your legs frontward to the right hand.Repeat this process. The aim should be to make an imaginary figure-of-eight sideways.Purpose: This drill improves the ball control, which is a major factor in playing the game properly.Double Dribble Drill-Directions: This is a simple basketball drill for children and can be used as agood warm up exercise. The kids are supposed to dribble two balls at the same time for five minutesnonstop. As they start getting good at it, increase the difficulty level by telling them to concentratesomewhere in the distance, like the hoop, and dribble both the balls without looking.Purpose: This drill enhances the dribbling ability of both hands and improves movement while learningadvanced moves.Heads-up Direction Change Drill-Directions: This drill is employed to develop the kids' ability todribble the ball without looking. While the players dribble, they are supposed to move in the directionto which the coach points. Words should not be used, as the kids are supposed to keep their eyes onyour movements.Purpose: This helps in developing the ability to dribble with the head up. This is very important asthe player is always aware of the positions of his team-mates as well as the opponents, thereby enhancing the vision of the player.One-On-One Drill-Directions: This is a simple drill that requires two players. One plays offense,while the other plays defense. The offensive player tries to score by either beating the defender andgoing for a lay-up shot, or by shooting. The job of the defensive player is to prevent the offensiveplayer from scoring, by anticipating what the offensive player would be doing next.Purpose: This drill helps in improving the basic defensive skills of a player by creating an exactgame-like situation.Running Between the Cones-Directions: Take a set of cones and set them up, forming an abstractfigure. Run between the cones as fast as you can but without missing a gap. Do this backwards andsideways as well. As you get better, make this activity more difficult; for example, set the cones in afigure of eight, and try to reduce the time you take to complete a round.Purpose: This drill trains the body to quickly change direction and improves footwork.

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Why does your body need healthy food?A car doesn’t run if it doesn’t have gas. Justlike a car you need energy (fuel) for yourbrain to think, and your body to grow,play, fight illness, and heal. When youeat your body uses healthy food as fuel,burning it to produce energy. “Brain Food” can befound in the foods that contain carbohydrates,proteins, dairy, fruits, vegetables and healthy fats.You need to eat Brain Food everyday.

CarbohydratesBread, pasta, rice, cereal, tortillas, popcorn and crackers are allexamples of grains. Whole grains are the best grains for you. Thesefoods are rich in carbohydrates, the main source of energy for yourbody. Carbohydrates are turned into energy or fuel so that your bodycan be active but also for your lungs to breathe, your heart to beat andfor your eyes to blink.

d Food for thought– Fill your empty tank with breakfast every morning. Starting your day off with a healthy meal will give you a burst of energy and you will be

ready to learn.

ProteinRed meat, poultry (like chicken or turkey), fish, eggs, peanut butter,beans (legumes) and nuts are all sources of protein. As you grow,protein helps build and repair the millions of cells in your body. Proteinalso helps to keep muscles, skin, hair and nails healthy.

DairyMilk, calcium fortified soymilk, yogurt, cheese and cottagecheese are all examples of dairy. These foods provideyou with calcium, the essential mineral that helps yourbones grow in length and density, and helps build healthy teeth. You need 3 servings from the dairy group everyday.

d Food for thought- Kids have about 20 teeth by the time they turn 3years-old. When you are an adult, you should have 32 teeth.Fruits and VegetablesThink of the colors of the rainbow – apples and redpeppers, oranges and carrots, yellow squash andbananas, green beans and kiwi, blueberries andbeets. Eat at least 5 servings a day of colorful fruits and vegetables so your body has the essential vitamins it needs. How many colors have you had today?Fruits and vegetables also provide your body with fiber. Fiber is a naturalpart of plant foods and helps keeps your engine clean and running smoothly.Fiber comes from the seeds and skin of fruits and vegetables, or from wholegrains such as wheat and oats. As a general rule you should be eating fiberequal to your age plus five grams every day. So if you are 10 years old you

should eat 10 + 5 = 15 grams per day! dFood for thought– Vitamin A in carrots helps you to see.VitaminC in oranges helps your body heal if you get a cut.

Healthy Fats and OilsAlthough not a food group, healthy fats help your body to store vitamins,help your brain to develop and your body to grow. Your body also useshealthy fats as “backup” fuel. Choose healthy fats such as olive oil,canola oil, avocados, olives and nuts. dFood for thought- Did you know that an avocado is afruit not a vegetable and is packed with healthy fats?

Picture your dinner plateMake 1/2 of your plate fruits and vegetables, the other 1/2 whole grains and protein. Add a glass milk or slice ofcheese and you are good to go!

Water, water, everywhere!Your body needs water to survive. Water helps you swallow anddigest food, it even keeps your body temperature normal. Yourblood is mostly water, which is how your body moves nutrients

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and oxygen to all of your cells. You lose water when you sweat so youshould always drink water before, during and after physical activity.Quench your thirst with water or low-fat milk not soda. dFood for thought!–Approximately 70% of your body is made up of water!

Read the LabelThe first three items listed on a food label are themain ingredients. Ever notice that processed foodshave a really long list that goes on and on and on?The best foods for you are the ones that are theleast processed and have the fewest ingredients. Afood label also tells you the serving size. When youpick up a candy bar, notice the food label, it usuallyshows two servings. So find a friend and share it! dFood for thought- A calorie is a unit of measurejust like an inch or a pound. Calories measure howmuch energy food gives your body.

Variety is the s pice of life! Trying new things is the key to healthy eating because no single food cansupply all the nutrients your body needs to stay healthy. Why not have“New Food Mondays” and try something new each week with your family.If you are a picky eater it might be as simple as substituting penne pastafor spaghetti noodles. For a more adventurous eater try edamame orButternut Squash Mac and Cheese (hint the recipe is in this book). Giveeveryone in the family a chance to pick a newfood item. You might be surprised to see whatthey choose. d Food for thought! Did you know by the timeyou are an adult you will have 10,000 taste buds?Your taste buds are always evolving.

What about treats?Many treats such as soda and cookies contain lots of added sugar, salt, fatand calories. Getting too much of these things can simply slow you down.

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You can still enjoy fries, chips, cookies, candy, and cakebut in moderation. Yes, have treats but make suremost of what you eat is a variety of foods thatinclude low-fat dairy, lean meat, whole grains, and fruits andvegetables. Healthy eating will fuel your brain and help youperform your best.

dFood for thought!–A can of soda can have up to ten teaspoonsof sugar! That is a lot of empty calories and is not good for yourteeth either. Save soda for special occasions.

Snack Attack!Healthy snacks are really important for kids your age. They keep yourevved up in between meals and give you extra fuel before you exercise.Here are some great healthy snacks for when your tummy starts rumbling! Instead of reaching for a soda choose water, 100% juice or low-fat milk.Make your own flavored water by adding your favorite fruit such as lemons,limes or oranges. Stop munching on chips and try whole grain crackers and string cheese orhummus with vegetables.Keep the cookies in the cookie jar and grab apples withpeanut butter or a fruit smoothie.Take a pass on the candy and make your own trail mix withpeanuts, chocolate chips, raisins and whole grain cereal. Ortry yogurt with a little granola.

Fast Food Portions! Beware of portions that may be larger than you need. Any item that says“big” “deluxe” “super” or “mega” just means it’s filled with all those thingsyou don’t need like excess sodium, fat and calories. You have learned about nutrition and a healthy eating. Challenge yourself

to choose healthy foods, drink water and get plenty of exercise.The following recipes will help you get started on a healthyand nutritious lifestyle.

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MyPyramid.govSTEPS TO A HEALTHIER YOU

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Honey Granola with Blueberries and Vanilla YogurtRecipe Yield: 4 servingsAmount Item Notes2/3 cup Oatmeal Oats1/4 cup Almonds Sliced1/4 cup Pecans Chopped1/4 cup Rice Krispies4 tbl. Raisins1 tbl. Vegetable Oil1 1/2 tbl. Honey1/2 tsp. Vanilla Extract1/2 tsp. Cinnamon GroundPinch Nutmeg GroundPinch Salt1 cup Blueberries4 cups Vanilla Fat Free YogurtDirections: Preheat oven to 300 degreesCombine all the dry ingredients Into a bowl. In another bowl, combine the oil, honey, vanilla, cinnamon, nutmeg and salt. Combine the two mixes together into one bowl.Spread onto a cookie sheet. Bake in the oven for 10 minutes. Remove fromthe oven and stir it all up. Then return it back to the oven and continue tocook for another 10 minutes and/or until golden brown. Remove from theoven and cool completely before enjoying.For each serving, place one (1) cup of yogurt in a bowl, top with a 1/4 cup of the granola and 1/4 cup of blueberries. Eat up!Fun Fact: Blueberries are considered a true super food. They are full ofgreat vitamins and minerals to make you stronger and havemore energy.Per Serving– Calories 384, Fat 13.1 g (Sat 1.4 g, Poly 3.7 g,Mono 7.3 g), Protein 18.5 g, Carbohydrates 51 g, Fiber 4.2 g,Cholesterol 4.9 g and Sodium 206 mg

brain foodbrain food

Sweet Potato Pancakes with Maple Cranberry SauceRecipe Yield: Approximately 20 small pancakesAmount Item Notes1 1/2 cups Flour3 tsp. Baking Powder1/2 tsp. Salt1/2 tsp. Nutmeg Ground1 1/2 cups Sweet Potatoes Mashed, cooled2 each Eggs Slightly beaten1 1/4 cups Buttermilk1 tsp. Orange Zest1 tsp. Vanilla1/4 cup Vegetable Oil1 lb. Cranberries Frozen1 cup Maple Syrup1/2 cup Brown Sugar1/2 cup Water1 tsp. Cinnamon2 tbl. Vegetable OilDirections for Cranberry Sauce: Combine all ingredients in a small sauce pan and bring to a boil. Reduce heat to medium and simmer until cranberries start to pop. This will takeabout 14 minutes. Cool completely.Directions for Pancakes: In a large bowl, combine flour, baking powder, salt and nutmeg.Whisk together thoroughly. In a separate bowl, combine the sweet potatoes, eggs,buttermilk, orange zest, vanilla and vegetable oil. Whisk together until smoothly combined.Take your sweet potato mix and fold it into the dry flour ingredients. Stir to just combine,you do not want to over mixIn a large skillet, heat remaining vegetable oil until hot. Drop heaping tablespoons of batterinto the hot skillet and cook, turning once until both sides are brown. Remove from skilletand serve warm with cranberry sauce.Fun Facts: Not only are sweet potatoes great tasting, they are also good for you. They areconsidered by some to be the world’s healthiest food. High in Vitamins A and C, sweetpotatoes are also low in fat and a great source of fiber, which is yummy for tummy. So let’sgo make the “World’s Healthiest Food” Pancake this morning!Per Pancake- Calories 94, Fat 3.5 g, Protein 2.2 g, Carbohydrates 13.5 g, Fiber 1.1 g,Cholesterol 17 mg and Sodium 104 mgSauce: Calories 78, Fat 1.4 g, Protein .1 g, Carbohydrates 17.0 g, Fiber 1.1 g and Sodium 3 mg

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Cinnamon and Dried Cranberry Breakfast CookiesRecipe Yield: 10 CookiesAmount Item Notes2 cups Quick Cooking Oats2 tsp. Ground Cinnamon 1 cup Low Fat Peanut Butter1/4 cup Honey1/4 cup Apple Sauce1 each Banana, Large Mashed1 tsp. Vanilla1 1/4 cups Dried Cranberries (Craisins) ChoppedDirections: Preheat oven to 325 degreesCombine all ingredients in a large bowl. Mix until thoroughly combined. Thedough should be sticky and firm. Take 1/4 cup of the mix and place it onto anoiled cookie sheet. Continue to do this until all the dough is used up. Pressdown each cookie until about 1/2 inch thick. The cookies will not spread muchwhile baking. Make sure you have some space between each cookie so theybake evenly. Bake for approximately 15 minutes until edges are golden brown.Cool completely before removing from the cookie sheet.Fun Facts: Dried cranberries are high in fiber to help keep your enginerunning smoothly. Add them to homemade trail mix for a healthy afterschoolsnack!Per Serving– Calories 309, Fat 11 g (Sat 1.8 g, Poly 3.3 g, Mono 5.2 g),Protein 7.9 g, Carbohydrates 49 g, Fiber 5.0 g, Cholesterol 0 g and Sodium 178 mg

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Apple Pie OatmealRecipe Yield: 2 Half-cup servingsAmount Item Notes1/2 tbl. Light Butter1 1/2 cups Granny Smith Apples Peeled, Cored and Chopped1/2 tsp. Nutmeg Ground1 tbl. Honey3 tbl. Apple Juice1 cup Cooked oat Meal, Plain Keep warm1/4 cup Fat Free Milk2 1/2 tsp. Ground Cinnamon1 tsp. Honey1 tsp. SaltDirections: Melt butter in a skillet over medium heat. Once melted, addapples, 1 1/2 teaspoons of cinnamon, nutmeg and honey. Cook until applesare soft and tender. Once soft, turn off heat and add the apple juice,oatmeal, milk, honey, salt and the remaining teaspoon of cinnamon. Reheatuntil hot. Serve immediately.Fun Facts: Oatmeal is good for your heart because of the oats and it isloaded with vitamins from the apples. Oh yeah, it tastes amazing, too! Who doesn’t like apple pie? Per Serving– Calories 280, Fat 3.9 g (Sat .7 g, Poly 1.1 g, Mono .9 g), Protein 5.7 g, Carbohydrates 62.4 g, Fiber 9.1 g, Cholesterol .6 g and Sodium 112.7 g

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Top Secret SmoothieRecipe Yield: 4 individual 16-ounce servingsAmount Item Notes1 cup Pineapple Chopped1 cup Strawberries Tops cut off1/4 cup Blueberries1 each Apple Seeded and chopped2 cups Baby Spinach1 each Banana Peeled and chopped1 cup Greek Yogurt, Plain4 tbl. Honey1 cup Orange Juice1 cup Ice Cubes

Directions: Place all ingredients in a blender and mix until smooth(approximately 4 minutes). Serve and drink immediately. Yum!Fun Fact: Did you know that this Smoothie is loaded with antioxidants tomake you healthy? Protein and iron provide for strong bones. It tastes soyummy that no one, except Popeye, will even know it contains spinach. Don’ttell anyone…it’s Top Secret!Per Serving– Calories 219, Fat 1.4 g (Sat 0.8 g), Protein 6.8 g, Carbohydrates48.4 g, Fiber 3.6 g, Cholesterol 3 mg and Sodium 31 mg.

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Corn Flake French Toast with Strawberriesand Honey Greek Yogurt SauceRecipe Yield: 2 servingsAmount Item Notes1 tbl. Vegetable Oil4 slices Whole Wheat Bread1 cup Egg substitute2 cups Corn Flakes Crushed1 cup Strawberries Sliced2 tbl. Honey1/2 cup Non Fat Greek Yogurt2 tbl. Fat Free Milk

Directions: In separate bowls, place the corn flakes in one and the eggsubstitute in the other. Take a piece of wheat bread and submerse it in theegg. Remove the bread, press it in the corn flakes to coat both sides. Repeatwith remaining slices of bread. Heat skillet on medium high heat withvegetable oil. Add bread slices and sauté until golden brown on one side, flipover and cook on the other side until golden brown (approximately 3 minutesper side). Remove from heat.Combine Honey, Honey Greek Yogurt sauce and milk together, whisking until smooth.Place two pieces of French Toast on a plate and drizzle with 1/4 cup ofyogurt sauce. Place 1/2 cup of strawberries on top. Serve at once.Fun Facts: Did you know the protein that you get from the yogurt, milk andegg substitute will help build strong bones? You will be well on your way atbecoming the next Chicago Bears superstar!Per Serving– Calories 488, Fat 9.1 g (Sat.9, Poly 3.1 g, Mono 4.5 g), Protein 25.5g, Carbohydrates 77 g, Fiber 4.9 g,Cholesterol 1.9 mg and Sodium 743 mg.

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Turkey, Bacon, Egg and Cheddar Cheese CupcakesRecipe Yield: 4 servingsAmount Item Notes4 each Large Eggs Scrambled, whisked4 pieces Whole Wheat Bread Cut into a circle to fit the

bottom of your muffin pan8 pieces Turkey BaconPinch Salt and Pepper1/2 cup Low Fat Cheddar Cheese Shredded1 Medium Cupcake Pan

All-Purpose Pan SprayDirections: Preheat oven to 350 degrees. Spray your cupcake pan with panspray, coating the sides and bottom completely. Place round piece of bread inthe bottom of each pan. Wrap two slices of turkey bacon around the sides of each of the four cupcake tins. So that is two (2) pieces of bacon percupcake. Pour 1/4 of the scrambled eggs in each of the four cupcakes.Season with a little salt and pepper. Sprinkle 1/4 of the cheese on eachcupcake.Place cupcake tin in the oven and bake for 20 minutes until golden brown.Use a rubber spatula to slide around sides of cupcake pan to release eachcupcake. Serve immediately.Fun Facts: Eggs are considered the best source of protein for us. The proteinin eggs is the easiest form for us to digest. Even egg yolks, although high incholesterol, have great benefits. They contain certain items that help us seebetter (Carotenoids) and also make us happier (Choline). But this does notmean you can eat eggs every day. We should only be eating three (3) eggsper week to stay healthy.Per Cupcake– Calories 212, Fat 8.8 g (Sat 3.1 g), Protein 18.7 g,Carbohydrates 12.4 g, Fiber 1.9 g, Cholesterol 191 mg and Sodium 544 mg

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Turkey Sloppy Joes with Sweet PotatoesRecipe Yield: 4 servingsAmount Item Notes1 tbl Olive Oil1 each Yellow Onion, Medium Diced1/2 each Green Bell Pepper Diced1/2 each Red Bell Pepper Diced1 lb. 99% Fat Free Turkey Ground1 1/4 cup Tomato Sauce 1 cup Ketchup3 tbl Tomato Paste2 tbl Brown Sugar1 tbl Red Wine Vinegar3 tsp. Worcestershire Sauce2 tsp. Chili Powder1 tsp. Garlic PowderTo Taste Salt and Pepper2 each Sweet Potatoes Peeled and cut into 1/2” sticks2 tbl Olive Oil1/2 tsp. CinnamonTo Taste Salt and Pepper4 Whole Wheat Hamburger BunsDirections: Preheat oven to 450 degreesTo make Sloppy Joes: Place skillet on medium heat. Add Olive Oil, onion andpeppers. Cook until onions become translucent and soft. Add ground turkeyand continue to cook, stir constantly until turkey is fully cooked. Then addthe tomato sauce, ketchup, paste, brown sugar, cider vinegar, Worcestershire,chili powder, garlic powder, salt and pepper. Lower heat to a simmer andcook for an additional 12 minutes or until sauce has reduced and it coats the meat nicely.Divide meat between the four hamburger buns and serve.For the Sweet Potatoes: In a plastic bag, add sweetpotatoes, Olive Oil, cinnamon, salt and pepper.

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Toss well and spread evenly on a cookie sheet that has been sprayed withpan spray. Place in oven and cook for 20 minutes. Remove cookie sheet fromoven and turn each sweet potato stick. Place back in oven and bake foranother 20-25 minutes or until browned on the edges.Remove and divide amongst the four plates.Fun Facts: Multiple personalities – Did you know that Sloppy Joes are calledmultiple different names across the United States? Some of these are: SloppyJanes, Slushburgers, Wimpies, Yum Yums and Steamers. So the next time youwant to stump your Mom, ask her for a Slushburger and see her reaction.Then you can explain to her and be the smart one.Per Serving– Calories 498, Fat 16.4 g (Sat 3.0 g, Poly 1.2 g, Mono 7.6 g),Protein 34 g, Carbohydrates 62.4 g, Fiber 10 g, Cholesterol 0 mg and Sodium 573.9 mg

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Happiness is sharing lunch with a friend. j

Ham and Cheese Pin Wheels with Baby CarrotsRecipe Yield: 4 servingsAmount Item Notes2 each 10” Flour tortillas Cut in half, length wise8 oz. Reduced Sodium Deli Ham Sliced thinly into 12 slices4 oz. Reduced Fat Cheddar Cheese Sliced thinly into 8 slices1/2 cup Light Cream Cheese Whipped1 lb. Baby CarrotsDirections: Lay tortilla halves down on flat work surface. Spread 1/4 ofcream cheese on each tortilla half. Be sure to spread evenly and stop 1/2”from the edges. On each tortilla, put three slices of ham, spread evenly overcream cheese. Repeat the process with the cheese. Position each tortilla halfin front of you with the rounded part closest to your body. Start rolling thetortilla away from you which will make a pin wheel look. Complete this withthe rest of the tortillas. Cut each sandwich into 4 slices and serve with 4 oz. of baby carrots each.Fun Facts: Carrots are rich in Vitamin A, which helps us see well. Also, whilebeing low in calories, the carrot contains many forms of antioxidants thatkeep us healthy and hopping around like a Bunny Rabbit!Per Serving– Calories 330, Fat 11.6 g (Sat 11.6 g, Poly .1 g, Mono .6 g),Protein 20.2 g, Carbohydrates 35 g, Fiber 1 g, Cholesterol 43.5 mg andSodium 837 mg

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Chicken and Apple Salad with GrapesRecipe Yield: 4 servingsAmount Item Notes2 cups Chicken Breast, cooked Cubed1 cup Granny Smith Apples Diced1/2 cup Celery Diced1/2 cup Red Grapes Halved1/4 cup Peanuts Chopped1/4 cup Low Fat Mayonnaise1/4 cup Fat Free Greek Yogurt1 squeezed Lemon Juice Approx. 1 tsp.1 tbl. HoneyTo Taste SaltTo Taste Black Pepper1/2 tsp. Cinnamon4 slices Raisin Bread ToastDirections: In a bowl, combine chicken breast, apple, celery, grapes andpeanuts. In a separate bowl, whisk together mayonnaise, Greek yogurt, lemonjuice, honey and cinnamon. Whisk until smooth. Add dressing mix to thechicken mix and stir to combine. Salt and pepper to taste. Divide into four portions and serve on a piece of raisin bread toast.Fun Facts: The phrase, “An apple a day keeps the doctor away” is really true!Apples are a great source of Fiber and Vitamins A & C. When eating an apple,keep the skin on as about half the nutrition is in the skin. Plus, as an appleripens, there is actually more flavor and aroma that comes from the skinthan anywhere else. So that’s the “Skinny” of it!Per Serving– Calories 368, Fat 12.8 g (Sat 2.3 g, Poly 4.8 g, Mono 5.0 g), Protein 24.9 g, Carbohydrates 40.5 g, Fiber 4.3 g, Cholesterol 57.8 g andSodium 272.3 mg

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Grilled Peanut Butter and Banana Quesadillaswith Strawberry SalsaRecipe Yield: 4 servingsAmount Item Notes2 each 10” Flour Quesadillas2 each Bananas, ripe Cut into 1/4” slices1 cup Peanut Butter

1 cup Strawberries Chopped1/4 cup Kiwi Peeled, chopped1/4 cup Green Apple Chopped1/4 cup Raspberries1 tbl Honey2 tsp. Lime Juice, fresh2 tbl. Mint ChoppedDirections for the Salsa: Place all ingredients together in a bowl and stir to combine. Allow to sit for at least 30 minutes before serving.Directions for the Quesadillas: Lay tortillas flat on cutting board. Spreadeach tortilla with 1/2 cup of peanut butter. Place slices of one full bananaon top of the peanut butter. Fold over so it looks like a large taco. Meanwhile,heat a skillet over medium heat until hot. Spray the skillet with cookingspray. Place one quesadilla at a time in the skillet and cook until goldenbrown and crisp, turning once, on both sides.Cut each tortilla into six pieces. Divide three slices of quesadilla on eachplate. Provide a half cup of salsa per serving. Fun Facts: Did you know that the peanut butter and banana sandwich wasmade famous by the entertainer Elvis Presley? He must have known thatbananas are high in Potassium and Electrolytes. Also, peanut butter is packedwith Protein, Vitamin E and keeps you from feeling hungry. So to Elvis,“Thank you. Thank you very much!”Per Serving– Calories 615, Fat 13.6 g (Sat 6.1 g, Poly 7.2 g), Protein18.7 g, Carbohydrates 64 g, Fiber 8 g, Cholesterol 0 mg and Sodium573.9 mg

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Butternut Squash Mac and CheeseRecipe Yield: 4 servingsAmount Item Notes2 1/4 cups Butternut Squash Cubed3/4 cup Vegetable Stock3/4 cup Fat Free Milk1 clove Garlic Peeled2 tbl. Fat Free Greek Yogurt1/2 tsp. Black Pepper3/4 cup Reduced Fat Swiss Cheese Shredded1/4 cup Parmesan Cheese Grated3/4 cup Elbow Macaroni Uncooked1/2 cup Cheddar Cheese Finely ShreddedDirections: Combine squash, stock, milk and garlic in a sauce pan. Cook overmedium high heat until squash is soft and falling apart. Place squash mixturein a blender with the Greek yogurt and pepper. Blend until smooth (Becareful, as hot liquids in a blender can explode and cause serious burning, solet Mom or Dad do this part). Blend until smooth.Cook macaroni, while squash is being blended up, according to the directionson the package. Once the squash is smooth, turn off the blender and pour the puree into abowl. Add the Swiss, Parmesan and Cheddar. Stir until melted through. Oncethe noodles are cooked, strain then add to the squash mixture. Stir togetherwell, let sit for one minute and then serve to eat.Fun Facts: Although Kraft popularized Mac and Cheese back in 1937, therehave been records of a type of mac and cheese being made over 600 yearsago. I am sure it is not as yummy as this recipe!Per Serving– Calories 312, Fat 9.8(Sat 5.9 g, Poly .5g, Mono 2.7 g), Protein 19.2 g,Carbohydrates 37.8 g, Fiber 4.3 g, Cholesterol 1.9 mg and Sodium 495 mg

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Creamy Tomato Soup and Grilled Cheese SticksRecipe Yield: 4 servingsAmount Item Notes1 each Onion Medium-size, 1/2” diced2 cloves Garlic Chopped2 tbl. Olive Oil1 can Crushed Tomatoes 28-ounce can3 cups Vegetable StockTo Taste Salt and Pepper4 slices Whole Wheat Bread4 slices Reduced Fat American Cheese2 tbl. Light Butter, SpreadableDirection for the Soups: In a medium, over medium heat, cook onions untiltranslucent (About 4 minutes). Add garlic. Continue to cook until garlic isfragrant and lightly browned. Add tomato and vegetable stock. Return to aboil and reduce heat to a simmer. Simmer for 15 minutes until reduced byhalf. Season to taste with salt and pepper.Directions for Grilled Cheese Sticks: Preheat a medium skillet on mediumhigh heat. Spread butter on outside of the individual slices of bread. Placetwo in skillet, butter side down. Place two slices of cheese on each piece ofbread. Put the remaining two slices of bread on top of the cheese, butterside facing up, to make a sandwich. Cook on both sides until golden brown,flipping once. Move sandwiches to a cutting board and slice each one intofour (4) sticks. Serve two (2) sticks with each bowl of tomato soup.Fun Facts: Did you that tomatoes are actually a fruit? Well they are!Tomatoes are packed with healthy vitamins and minerals to help you grow!Per Serving– Calories 277, Fat 13.2 g (Sat 3.4 g, Poly 2.5 g, Mono 5.7 g),Protein 10 g, Carbohydrates 32.9 g, Fiber 5.3 g, Cholesterol 10 mg and Sodium 1,349.5 mg

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Corn Dog MuffinsRecipe Yield: 6 muffinsAmount Item Notes1/4 cup Canola Oil1 Cup Yellow Corn Meal1/2 cup Flour1 tsp. Salt1 tsp. Sugar1 tbl. Baking Powder1/2 tsp. Baking Soda1 cup Buttermilk1 each Large Egg2 each Whole Turkey Hog Dogs1 can Pan SprayMedium size Muffin PanDirections: Preheat oven to 425 degreesIn a large bowl combine all of the dry ingredients together. Whisk to fullyincorporate all ingredients. In another bowl, whisk together the Buttermilkand egg. Whisk until smooth. Stir dry ingredients into the buttermilk mixture until combined. Mix inCanola Oil and stir until all is combined and batter is smooth.Spray your muffin pan with pan spray. Cut the hot dogs into 1-inch pieces.Spoon batter into muffin pan and fill slightly more than half way. Do thisuntil all of the batter is used. The amount of muffins the recipe will makedepends on the amount of batter used in each pan space. Once all the batteris divided, stick a piece of hot dog in the middle of the Corn Muffin batter.Place in the oven and bake for approximately 10-12 minutes or untilcornbread is done. Remove from the oven and cool slightly. Serve withketchup or mustard. Fun Fact: Did you know that the first Saturday in March is “National CornDog Day”? How about those puppies!Per Serving– Calories 273, Fat 15 g (Sat 2.5 g, Poly 3.2 g, Mono 5.8 g),Protein 8 g, Carbohydrates 27 g, Fiber 2.7 g, Cholesterol 50 mg and Sodium 293 mg

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Chicken Pot Pie MakeoverRecipe Yield: 4 servingsAmount Item Notes2 tbl. Light Butter½ cup Onion Diced1 cup Carrot Diced3 cloves Garlic Diced1 tsp. Thyme Fresh, chopped1/3 cup Flour1 cup Potato Diced2 ½ cups Chicken Broth Low Sodium and Fat2 cups Rotisserie Chicken Diced1 cup Peas Frozen1 tsp. Dash½ tsp. Black Pepper

Cooking Spray1 can Buttermilk Biscuits Raw in the tubeDirections: Melt butter in medium pot. Add onions, carrots and garlic. Cook untiltranslucent and soft (approximately 4 minutes). Add thyme and flour. Stir well toincorporate the flour (it will be thick). Continue to cook at medium heat for aboutone (1) minute. Add potatoes and cook for one (1) minute more. Slowly whisk in thechicken broth. Bring to a boil and then reduce to a simmer. Simmer for twelve(12) minutes, stirring constantly. Add chicken breasts and peas and bring back to asimmer. Simmer for five (5) minutes. Remove from heat and add Dash and pepper.Pour mixture into a medium casserole dish that has been sprayed with cookingspray. Open biscuits, brake pieces off and place on top of casserole (leave a 1” gapbetween each piece). Once all of the biscuit mix is on top of the casserole, lightlyspray top with cooking spray. Place Pot Pie in the oven with a cookie sheetunderneath to prevent any boiling over. Baked for forty minutes or until top isgolden and mixture is bubbling.Remove from oven and let cool for fifteen (15) minutes before serving.Fun Facts: The term “Pot Pie” is only used in North America. In Europe, a“Chicken Pot Pie” is simply called “Pie”. Don’t want to confuse it and eat it fordessert. Yikes! In 1995, KFC broke the World’s Record with a Chicken Pot Pieweighing 22, 100 pounds. Grab a fork and dig in!Per Serving– Calories 557.8, Fat 8.6 g (Sat 2.1 g, Poly 2.7 g, Mono 2.8 g), Protein34.7 g, Carbohydrates 84.6 g, Fiber 3.8 g, Cholesterol 525 mg and Sodium 1661.8 mg

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Fish Stick Sandwiches with PicklesRecipe Yield: 4 servingsAmount Item Notes3 fillets Tilapia Cut into 4 pieces each1 cup Egg Substitute2 cup Corn Flakes Crushed½ tsp Dash½ tsp Paprika½ tsp Black Pepper¼ cup Parmesan Cheese Shredded

Cooking Spray1 piece Lemon Halved for squeezing out juice8 pieces Dill Pickle Slices¼ cup Fat Free Mayonnaise4 Whole Wheat Hamburger BunsDirections: Preheat oven to 400 degreesIn one bowl mix together egg, dash, paprika and black pepper, whisk untilsmooth. In another bowl combine corn flakes and parmesan cheese. Diptilapia sticks first in to the egg mixture and then into the corn flakemixture. Press in the breading so that it sticks well. Repeat with remainingtilapia. Place fish sticks on a lined baking sheet that is sprayed with cooking spray.Then spray the fish sticks on top with cooking spray.Bake the fish sticks for 10-12 minutes, flipping once half way through, oruntil golden brown and cooked through and fish is flaky. Remove from theoven and place three sticks on a hamburger bun that has 1 oz of mayonnaisespread on it. Top the fish with 2 pickle slices and then eat immediately.Fun Facts: Tilapia contains a high amount of Omega-3, which is great foryour heart health.Per Serving: Calories 368.8, Fat 9.9 g (Sat 2.1g, Poly 3.1 g, Mono 2.1 g)Protein 31.6 g, Carbohydrates 37.6 g, Fiber 34 g, Cholesterol 51.2 mg andSodium 922.1 mg

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Individual Cheese and Veggie PizzasRecipe Yield: 4 servingsAmount Item Notes4 pieces English Muffins Split in Half½ cup Prepared Pizza Sauce1 cup Low Fat Mozzarella Cheese Shredded½ cup Tomato Diced8 pc Mushroom Sliced and Cooked¼ cup Onions Diced and CookedDirections: Preheat oven to 425 degrees.Lay english muffin halves on a flat work surface. Divide pizza sauce on eachenglish muffin half. Divide the vegetables into 8 portions and sprinkle on topof the pizza sauce. Place 1oz of mozzarella cheese on each muffin half.Place mini pizza’s on a lined cookie sheet and bake in the oven for 10 minutesor until the cheese is melted and lightly browned. Cut each pizza in half andserve warm. Each portion is 2 halves of English muffin pizza.Fun Facts: The largest pizza in the world was created by five Italian chefs.It measured 131 feet diameter and weighed over 51,000 pounds.Per Serving– Calories 248, Fat 7.9 g (Sat 3.8 g, Poly .8 g, Mono 2.2 g),Protein 11.7 g, Carbohydrates 31.8 g, Fiber 2.6 g, Cholesterol 22.1 mg andSodium 562.7 mg

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Mini Turkey Burgers with Baked French FriesRecipe Yield: 4 servingsAmount Item Notes1 lb 99% Lean Ground Turkey1/3 cup Cheddar Cheese Shredded2 pc Green Onions Small Dice2 tbl Soy Sauce1 tbl Ketchup1 tsp Garlic Powder½ tsp Black Pepper8 pc Small Dinner Roll (1 oz size)

Pan Spray3 pc Medium Russet Potato Cut into thick fries½ tbl White Sugar2 tbl Olive Oilto taste Saltto taste Black PepperFor the Turkey Burgers: Combine all of the ingredients in a mixing bowl. Mixuntil combined together. Form 8 Turkey patties with each patty being about 2oz.Heat a skillet and spray with pan spray. Brown Burgers on both sides and cookto 165 degrees. Place patties on burn with toppings. A serving is two perperson.For the Fries: Pre-heat the oven to 450 degrees. Toss the sliced potatoes withsugar and place in a colander to sit for 20 minutes. You want to release some ofthe liquid from the potatoes. Drain liquid and dry potatoes.In a plastic bag toss the potatoes with olive oil, salt and pepper. Place the slicedpotatoes on a cookie sheet lined with foil and sprayed with pan spray. Make surethe fries are lying flat on the pan. Place in the oven and bake for 20 minutes.Remove from the oven, carefully flip the fries over and place back in the oven.Bake for 20 minutes more or until crispy and brown. Remove from oven anddivide into 4 portions. Serve with ketchup.Fun Facts: By mixing the cheese into the burger will help ensure that the turkeyburger stays moist.Per Serving: Calories 531, Fat 17.1 g (Sat 4.8 g, Poly 1.4 g, Mono 7.6 g), Protein37.1 g, Carbohydrates 57.5 g, Fiber 5.2 g, Cholesterol 74.9 mg and Sodium 825 mg

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Pretzel Crusted Chicken Fingers with BBQ SauceRecipe Yield: 4 servingsAmount Item Notes4 each 4 oz Chicken Breasts cut into strips ½” thick½ cup Egg Substitute2 ½ tbl Honey Mustard2 cups Pretzels Crushed½ cup Parmesan Cheese Grated¼ tsp Paprika½ tsp Dehydrated Onions

Cooking Spray½ cup Favorite BBQ SauceDirections: Preheat oven to 425 degrees.Line a cookie sheet with aluminum foil and spray with pan spray, set aside.In a bowl combine the egg substitute and the honey mustard, whisk untilsmooth. In a separate bowl mix together pretzels, parmesan, paprika andonions.Take the chicken strips and dip them in the egg mixture. Then coat them inthe pretzel mixture, making sure to press the coating evenly onto thechicken. Lay each piece on the prepared cookie sheet leaving a 1” space inbetween each one. Once all the chicken is coated, spray each piece with thepan cooking spray.Place the cookie sheet in the oven and bake for 15-18 minutes or until theinternal temperature reaches 165 degrees. Remove from oven and divide into4 portions. Serve with your favorite BBQ Sauce.Fun Fact: Pretzels have been around for over 1,400 years. WOW! So I guessthe question is, “Which came first, the chicken, egg or pretzel?”Per Serving– Calories 307, Fat (Sat 1.7g, Poly .3g, Mono .8g), Protein 22.5 g,Carbohydrates 40g, Fiber 1.4g Cholesterol 39.7 g, and Sodium 702mg

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Spaghetti and Turkey MeatballsRecipe Yield: 4 servingsAmount Item Notes1 lb. 99% Lean Ground Turkey¼ cup Egg substitute¼ cup Bread Crumbs 1 tsp. Garlic Powder1 tsp. Dehydrated Onion Flakes3 tbl. Ketchup¼ cup Parmesan Cheese3 tbl. Parsley Chopped2 cups Whole Wheat Spaghetti Cooked2 cups Prepared Pasta SauceDirections: Preheat oven to 425 degrees.Directions for the Meatballs: Place all ingredients for the meatballs in abowl and mix together until combined. The key to making meatballs soft isnot to over mix. Divide the mixture into sixteen 1 ½ ounce sized balls. Placeon a lined cookie sheet that has been sprayed with cooking spray. Bake inoven for 12-14 minutes or until cooked through and the internal temperatureof the meatball reaches 165 degrees.Heat up spaghetti sauce in a sauce pan. Separately cook the pasta accordingto the instructions on the box. Place ½ cup of spaghetti on the plate, addfour (4) of the turkey meatballs and ½ cup of the heated sauce. Enjoy!Fun Facts: The world’s largest bowl of spaghetti was made in March, 2010. Itused a swimming pool as a bowl and contained more than 13,780 pounds ofpasta. That’s alotta pasta!Per Serving– Calories 453, Fat 7.9 g (3.1 g), Protein 41.6 g, Carbohydrates55.9 g, Fiber 6.7 g, Cholesterol 73 mg and Sodium 626 mg

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Veggie Taco BarRecipe Yield: 4 servingsAmount Item Notes1 tbl Olive Oil½ cup Onions Diced2 cloves Garlic Chopped1 piece Zucchini Diced1 small Red Bell Pepper Diced½ cup Black Beans Canned, drained, and rinsed1 tsp Chili Powder½ tsp Cumin½ tsp Salt1 tbl Tomato Paste

Toppings:½ cup Lettuce Shredded½ cup Tomato Diced½ cup Low Fat Sour Cream Shredded1 pc Avocado Diced½ cup Fat Free Sour Cream2 pieces Limes Quartered1 cup Picante Sauce Pick your favorite

8 pc Soft Corn TortillaDirections: Place all of toppings in separate bowls for the taco bar. Place inrefrigerator to keep cool.Heat olive oil in a skillet. Add onions and cook until translucent. Add garlicand cook for one more minute. Add zucchini and red bell pepper and continueto cook until they are soft and slightly wilted. Add black beans and continueto cook until heated through. Reduce heat to low and stir in water, chilipowder, cumin, salt and tomato paste. Simmer for 4 minutes for the flavorsto develop and for the water to reduce. Remove the skillet from heat whenall of the liquid is gone and the vegetable mixture is hot.Take paper towels and dampen them under water. Completely wrap thepaper towels around the tortillas. Place the paper towel wrapped tortillas

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in the microwave and cook on high for 30 seconds. Check tortillas to see ifthey are hot and easy to bend. If not, place back in microwave for 15 moreseconds. At this point the tortillas should be ready.Remove the toppings from the refrigerator, then grab the hot vegetablemixture and make yourself delicious tacos.Fun Facts: Did you know that October 4th is “National Taco Day”? But don’twait until then to eat these healthy, delicious tacos, go and make some fordinner tonight!Per serving– Calories 429, Fat 15.7 g (Sat 3.4g), Protein 16.0 g,Carbohydrates 60 g, Fiber 13.5g, Cholesterol 11 mg and Sodium 480 mg

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For more information concerning Illinois State Comptroller Judy Baar Topinkaand Chicago City Clerk Susana Mendoza’s Culinary Kids Initiative, pleasecontact Chuck Hagopian, Jr, of the Office of the Illinois State Comptroller, at (312) 814-1053 or Julia Ellis, Office of the City Clerk, at (312) 744-7787.

H U W Y U W F N I F F U M JF G M E A T L I I T C E O SZ R S K N N L R S U I C A AT A E R A U E E C H H D T LR N I U N T O U T I J O M AU O R T A S M O C T T T E DG L R W B B O K J A U R A TO A E T E M E P M D A C L YY P B R S N B O A P P L E JN E E L B A T E G E V N U U

Find and circle these Culinary Kids words:AppleBananaBerriesChicken

CucumberFish

GranolaLettuceMuffin

NutsOatmealSalad

SmoothieTomato

TurkeyVegetableWaterYogurt

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State Comptroller Judy Baar Topinka and City of Chicago Clerk Susana A. Mendoza would like to thank the following who contributed to the success

of the Culinary Kids Healthy Nutrition Guide.

MICHAEL KINGSLEYArea Executive ChefSodexo Leisure Services

Kristen Alfonsi MS, RD

Food and nutrition expert. Advocate for healthy eating.Wife, mom and short order cook.

CHICAGOBOTANICGARDEN

Quality of Daily Life Solutions

Thank you! • Thank you! • Thank you! • Thank you! • Thank you! • Thank you! • Thank you!

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