Vegetarian and plant-based diets that contain adequate calories and a variety of foods can meet all of the nutritional needs of kids and teens and are associated with health advantages. Even so, when it comes to designing a vegetarian diet, a few key nutrients deserve special attention. On page 4-5 Dorothy explains what these key nutrients are and how to easily get them. Page 10- 11 shows useful tools for the young cook and secrets of successful cooks. Kids Can Cook is perfect for kids who want to try their hand at creating their own tasty meatless dishes and for parents who want recipes that are nutritious and easy to prepare. Below is a recipe from the book. It was a hit with my hubby and other family members. Notice the yummy homemade salsa on the side.
Makes 8 Servings
8 gluten-free brown rice tortillas
1 pound fresh organic baby spinach
1 cup grated pepper jack rice cheese
2. Steam baby spinach until slightly soft.
3. Heat a skillet or griddle, and cook the tortillas one at a time. 30 seconds on a side.
Spread a little spinach and about 2 tablespoons of grated cheese on half the tortilla,and fold the other half over. Continue until all the tortillas are filled.
4. Cook about 1 minute on each side, until the cheese melts.