Better Food for Kids: Your Essential Guide to Nutrition for All Children from Age 2 to 6

Better Food for Kids: Your Essential Guide to Nutrition for All Children from Age 2 to 6

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Product Details

ISBN-13: 9780778800453
Publisher: Rose, Robert Incorporated
Publication date: 09/28/2002
Pages: 256
Product dimensions: 7.00(w) x 10.00(h) x 1.00(d)

About the Author

Joanne Saab and Daina Kalnins are registered dietitians with The Hospital for Sick Children. Together they have more than 20 years' experience in pediatric nutrition and research, providing advice to both parents and physicians. Daina is also the mother of two young children, both of whom were consulted extensively in creating the recipes for this book.

Margaret Howard, who supplied many of the recipes in this book (and in Better Baby Food) is a registered dietitian, as well as a food and nutrition consultant. She has authored and co-authored a number of other cookbooks.

Read an Excerpt


Rice and Tofu


Serves 8

Delicious as a complete meal, or as a tasty accompaniment to chicken or fish, this dish makes tofu into something special. In fact, it's so good, you may want to double the recipe.


2 tbsp (25 mL) butter, divided
2 cups (500 mL) cooked rice
1 egg, lightly beaten
4 oz (125 g) firm tofu, drained and cubed
1/3 medium onion, diced
1/2 cup (125 mL) cooked diced carrots
1/2 cup (125 mL) cooked green peas

  1. In a saucepan metl 1 tbsp (15 mL) butter over medium-high heat. Add rice and cook, stirring, for 3 minutes or until cooked through. Transfer to a bowl and set aside.

  2. Using same pan, melt 1 tsp (5 mL) butter. Add egg and scramble until cooked. Transfer to another bowl and set aside.

  3. Wipe pan clean, and melt another 1 tsp (5 mL) butter. Add tofu and cook, stirring, for 2 minutes or until lightly browned. Transfer to another bowl and set aside.

  4. Wipe pan clean, and melt remaining 1 tsp (5 mL) butter. Add onion and cook for 2 minutes or until softened. Add reserved rice, egg and tofu. Stir in carrots and peas. Cook mixture until heated through. Serve immediately.


KITCHEN TIP

For flavor variety, sprinkle with light soy sauce or teriyaki sauce.

Try different vegetables, such as zucchini, corn, spinach. Diced cooked chicken or beef can also replace tofu.

NUTRITIONAL ANALYSIS

per 1/2-cup (125 mL) serving

Energy: 119 kcal

Protein: 4.8 g

Carbohydrate: 15.1 g

Fat: 4.5 g

Calcium: 6% CDV

Iron: 21% CDV

Table of Contents


Introduction
Acknowledgements
Advice in Brief
About the Recipes in this Book

Nutritional Advice
  1. Feeding Your 2- to 4-year-old
  2. Feeding Your 4- to 6-year-old
  3. Essential Foods and Nutrients
  4. Important Vitamins and Minerals
  5. Vegetarian Diets
  6. Avoiding Food Contamination
  7. Conventional VS Organic Foods
  8. Food Allergy and Intolerance
  9. Disturbances in Bowel Function
  10. Choking Hazards
  11. Childhood Obesity
  12. Daycare and Nutrition
  13. Dental Care for Kids
  14. Food To Go

Recipes
  1. Breakfast
  2. Lunch
  3. Dinner
  4. Snacks
  5. Desserts

Appendices

References and Resources
Index

Recipe

Rice and Tofu

Serves 8

Delicious as a complete meal, or as a tasty accompaniment to chicken or fish, this dish makes tofu into something special. In fact, it's so good, you may want to double the recipe.

2 tbsp (25 mL) butter, divided
2 cups (500 mL) cooked rice
1 egg, lightly beaten
4 oz (125 g) firm tofu, drained and cubed
1/3 medium onion, diced
1/2 cup (125 mL) cooked diced carrots
1/2 cup (125 mL) cooked green peas

  1. In a saucepan metl 1 tbsp (15 mL) butter over medium-high heat. Add rice and cook, stirring, for 3 minutes or until cooked through. Transfer to a bowl and set aside.

  2. Using same pan, melt 1 tsp (5 mL) butter. Add egg and scramble until cooked. Transfer to another bowl and set aside.

  3. Wipe pan clean, and melt another 1 tsp (5 mL) butter. Add tofu and cook, stirring, for 2 minutes or until lightly browned. Transfer to another bowl and set aside.

  4. Wipe pan clean, and melt remaining 1 tsp (5 mL) butter. Add onion and cook for 2 minutes or until softened. Add reserved rice, egg and tofu. Stir in carrots and peas. Cook mixture until heated through. Serve immediately.

KITCHEN TIP
For flavor variety, sprinkle with light soy sauce or teriyaki sauce.

Try different vegetables, such as zucchini, corn, spinach. Diced cooked chicken or beef can also replace tofu.

NUTRITIONAL ANALYSIS
per 1/2-cup (125 mL) serving

Energy: 119 kcal
Protein: 4.8 g
Carbohydrate: 15.1 g
Fat: 4.5 g
Calcium: 6% CDV
Iron: 21% CDV

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