Kids Cooking Class

I had the first of four cooking classes today. It will be a new group each week, and they seemed to really enjoy preparing and eating the food, so I thought I should share the recipes. I went simple and basic because it is 6-9 year olds and 10-13 year olds and I wanted them to feel capable of creating their lunch.

Taco Salad Wraps

Serves: 6

Ingredients:

1 can (15 1/2 oz) black beans, rinsed and drained

2 teaspoons olive oil

1 teaspoon ground cumin

1/4 teaspoon chilli powder

1/2 teaspoon salt

6 whole wheat flour tortillas (10 inches in diameter)

3 tomatoes seeded and cut into 1/4 inch pieces

1 cup shredded cheddar cheese

6 large lettuce leaves

1 cup salsa

Directions:

1. With a fork, mash together beans, olive oil, cumin, chilli powder, and salt in a medium bowl.

2. Spread 2 tablespoons bean mixture on each tortilla halfway between the center and bottom edge. Top with 1-2 tablespoons each diced tomato, salsa, and cheese. Cover with lettuce leaf.

3. Fold/roll tortilla.

Banana Berry Smoothie

Serves: 2

1 serving = 1 1/3 c

Ingredients:

1/2 banana, peeled and sliced

1 c unsweetened frozen berries (blueberries)

1/2 cup 1% or skim milk

1/2 cup 100% orange juice

Directions:

1. Place all ingredients in a blender container. Put lid on tightly.

2. Blend until smooth. If mixture is too thick, add 1/2 cup cold water and blend again.

3. Pour into 2 glasses and serve.

This lunch allowed the kids to put what they wanted on their tortillas (some were skeptical of the beans, but others tried them and were impressed) and gave them foods from all four food groups!

Steph Wheler
www.nutrishus.com