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Healthful recipes children can cook.

Hold the mayo, the fries, and the double cheeseburgers. Diet can make a big difference in curbing the cholesterol levels of children. With about 30 percent of America's youngsters reportedly having abnormally high levels, it's time to call for limits on fat, cholesterol, salt, and sugar. Such a diet should also have a positive effect on weight-conscious student bodies. (Another new survey, this one studying 7,000 children, indicated that one in five weighed at least 20 percent more than his ideal weight!)

Recommended foods include whole-grain cereals and breads, pasta, frozen yogurt, chicken, fish, and turkey. The trick, of course, is to make the "good " foods attractive and fit to be tried.

Among the most appealing are these mini-pizzas, spaghetti, oatmeal-apple muffins, cornmeal waffles, and frozen yogurt sticks.


(Makes 4 mini-pizzas) 4 whole-wheat English muffins 1 cup tomato sauce 1/8 teaspoon oregano 1/8 teaspoon basil 1/2 cup grated mozzarella cheese Extra toppings: chopped green

pepper, zucchini slices,

Parmesan cheese, sliced onion,

or sliced mushrooms Cut each muffin in half and toast. Combine tomato sauce, oregano, and basil in small bowl. Top each muffin with 2 tablespoons tomato-sauce mixture. Sprinkle I tablespoon cheese on each muffin. Add your choice of extra toppings listed above. Arrange muffins on baking sheet and place under broiler 1-2 minutes or until cheese melts. (An adult should help with oven use.) Serve immediately.

Confetti Spaghetti Salad

(Makes 6 servings) 1 cup low-fat yogurt 1/2 cup light mayonnaise 1 teaspoon oregano Black pepper to taste 1/2 pound cooked whole-wheat spaghetti 1 cup flaked tuna in water, drained 1/2 cup sliced cooked carrots 1/2 cup chopped celery 1/2 cup cooked peas 1/2 cup cooked green beans, cut in

1" pieces 1/2 cup grated Parmesan cheese Mix yogurt, mayonnaise, oregano, and pepper. Toss in cooked spaghetti, tuna, and vegetables. Mix in cheese. Chill and serve.

Oatmeal-Apple Muffins

(Makes 12 muffins) 2 ounces Egg Beaters or Scramblers

or 2 egg whites 1 cup skim milk 3 teaspoons polyunsaturated oil 1 cup whole-wheat flour 3 teaspoons baking powder 1 cup uncooked rolled oats 1 cup raisins 1 cup peeled, chopped sweet apples Preheat oven to 425 degrees F. and grease muffin tins. (An adult should help with oven use.) Mix egg whites, milk, and oil in bowl. Add dry ingredients and mix. Fold in raisins and apples. Place batter in muffin tins; fill each 3/4 full. Bake about 20 minutes or until centers seem dry.

Cornmeal Waffles

(Makes 4 waffles) 1 cup high-lysine or regular cornmeal 1 cup whole-wheatflour 2 teaspoons baking powder 1/3 cups low-fat buttermilk 3 ounces Egg Beaters or Scramblers

or 3 egg whites 2 tablespoons melted margarine 1/2 cup chopped walnuts Blend cornmeal, flour, and baking powder together in mixing bowl. Make a well in center and add buttermilk and egg whites. Beat just to moisten flour. Beat in melted margarine. Fold in walnuts. Five rounded tablespoons make one waffle.

Icebergs on Sticks

(Makes 5 popsicles) 1 8-ounce cup plain, nonfat

yogurt 1 6-ounce can unsweetened fruit-juice

concentrate Dash vanilla, if desired 3-ounce paper cups Wooden sticks Combine ingredients in big bowl. Mix well. Fill paper cups 1/4 full, and place in freezer. When mixture has begun to freeze, insert wooden stick into each cup for handle. Return to freezer. When popsicles are frozen solid, peel off paper cups and eat ! French Toast

(Makes 2 servings) 2 ounces Egg Beaters or Scramblers

or 2 egg whites 2 tablespoons wheat germ 2 tablespoons water 1 teaspoon vanilla 1 teaspoon honey 2 tablespoons Puritan (canola) oil 4 pieces cracked wheat bread In small bowl beat eggs; then stir in wheat germ, water, vanilla, and honey. Heat oil in skillet over medium heat. Dip each bread slice into egg mixture. Place in frying pan and cook until bread is brown on both sides. Top with fresh crushed apricots, blueberries, or cinnamon.

Oven French Fries

(Makes 4 servings) 4 unpeeled potatoes, washed 2 tablespoons Puritan (canola) oil Paprika Cut washed potatoes into 1/3" sticks (do not peel). Toss sticks in salad bowl with vegetable oil. Place potatoes on greased baking sheet. Sprinkle with paprika and bake at 450 degrees F. for 8 minutes; then reduce heat to 350 degrees and cook 10 minutes longer.

Leprechaun Soup

(Makes 4 servings) 1 carrot, scrubbed 2 small potatoes, scrubbed 4 stalks celery with green tops 5 whole green onions 4 tomatoes 2 bay leaves in cotton spice bag 4 cups water 5 low-sodium beef bouillon cubes 1/4 cup chopped cabbage 1 cup peas, 1 cup corn Cut carrots, potatoes, tomatoes, celery, and onion into small pieces. In big pot, heat water, and bouillon cubes. Add vegetables. Cover and simmer for about one half hour. Always remove bay leaves before eating.
COPYRIGHT 1989 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1989 Gale, Cengage Learning. All rights reserved.

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Publication:Saturday Evening Post
Date:Apr 1, 1989
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