Healthy cookbook for your young children

By: Maythavee Rujiragonsgul 4766 8E

Introduction
Our earth is now very advanced in technology. They may use all of the electronic materials to cook their food but if you use an old materials, it will show you that you make the earth to smile. This book is the cookbook that may lead you to the very healthy menu. I choose the easy menu for you to do. You can do at home with not so many materials. You can do with your family and take time with it. Most of the nutrition take placed in these foods. The food pyramid include meat & beans, milk, vegetables, fruits, water. Water is very essential in your life. It makes you feel fresh all the time. These foods that I choose for you is very easy you can take it as your meal. You can eat it with other side dishes. You can cook the snack when your child are hungry. You can eat it with water, tea, juice. You should not eat too much foods or you will become fat. Let begin with your first easy cook.

Content
O Breakfast meal
O O

O O

1 Lunch 2 Diet dinner for the one who 3 want to be diet Snack 4 Dessert 5 One of your main dish

PBJ Protein Oats

250 calories/ 1 servings
Ingredients
O O O O

Gastronomy
1. Combine oats and water in a small saucepan and bring to a boil. 2. Reduce heat and let oatmeal simmer until 90% of the water is absorbed. 3. Remove from heat and whisk in protein powder and vanilla. 4. Pour oatmeal into a bowl and top with peanut butter and jelly/jam.

O
O

1/3 cup old-fashioned oats 2/3 cup water 1 serving vanilla protein powder 1/2 teaspoon vanilla bean paste or extract 1 tablespoon natural peanut butter 1 tablespoon natural jam or jelly

Tuscan-Style Tuna Salad

(with some rice)
253 calories/ 4 servings Ingredients
O

Gastronomy
Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

O O O O O

2 6-ounce cans chunk light tuna, (Chunk light tuna has less mercury than canned white albacore tuna.) 1 15-ounce can small white beans, such as cannellini (When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water) 10 cherry tomatoes, quartered 4 scallions, trimmed and sliced 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 1/4 teaspoon salt

Fruit salad
150 calories/ 1 servings
Ingredient
O O O O O O O

Gastronomy
1. Boil sugar and water into a syrup. 2. Put salt down. Then wait for the syrup to cool.

1 cup sugar. water 3/4 cup. Salt 1/2 tsp. cold water 3/4 cup. Lemon juice 1/4 cup. rum or wine 1/4 cup.

3. Fill with cold water, lemon juice,

rum, fruit preparation (any size that you want) down. 4. Refrigerated, let it cool all the time. The time you want to eat it put the crushed ice into.

seasonal fruit such as a banana,

grapes add up to 5 cups.

Almond-Crusted Chicken Fingers

174 calories/ 2 servings
Ingredients
O O O O

Gastronomy
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Canola oil cooking spray 1/2 cup sliced almonds 1/4 cup whole-wheat flour 1 1/2 teaspoons paprika

O
O O O O

1/2 teaspoon garlic powder

1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 1 1/2 teaspoons extra-virgin olive oil
O

O
O

4 large egg whites

1 pound chicken tender
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Preheat oven to 475F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in food processor; process until the almonds are finely chopped, the paprika is mixed. Drizzle in oil; process until combined. Transfer the mixture to a shallow dish. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray. Bake the chicken fingers until golden brown, crispy and no longer pink 20 to 25 minutes.

Baby Tiramis
(Italian Food)
Ingredients
O O O O O O O

calories/ 6 servings

Gastronomy
Combine ricotta, sugar, vanilla and cinnamon in a medium bowl. Place 6 ladyfingers in a 9-by-5inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

1/2 cup nonfat ricotta cheese, O (4 ounces) 2 tablespoons confectioners O sugar 1/2 teaspoon vanilla extract 1/8 teaspoon ground cinnamon 12 ladyfingers, (about 1 3/4 ounces) 4 tablespoons brewed espresso, or strong coffee, divided 2 tablespoons bittersweet chocolate chips, melted

Tips : you can add some fruits and some nutrition beans. For more nutrition on your desert

CORN CHIPS, CHILI, AND CHEESE CASSEROLE

200 calories/ 1 servings Ingredient
O O

Gastronomy
Melt margarine in skillet and brown ground beef with onion. Drain. Stir in chili seasoning mix, tomato sauce, and 1 cup water. Simmer 10 minutes. Stir occasionally. Lightly grease 2-quart casserole dish. Layer 1/2 chili mixture, corn chips, then cheese. Repeat layers. Bake 20 minutes at 350 degrees.

2 tbsp. margarine 1 lb. ground beef

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O O O

1 1/4 oz. per kg. chili seasoning mix

1 cup shredded cheddar cheese 2 cups coarsely crumbed corn chips 1 medium onion, chopped

2 cans (8 oz. each) tomato sauce