The SNEAKER© Project

RecipesPutting Kids in the Kitchen

The SNEAKER© Project began in 2003, and since then, Hospital for Special Surgery’s Education Division has conducted several SNEAKER© programs reaching over 6,851 New York City children. The SNEAKER© Project was first sponsored by the Indirect Vitamins Purchasers Antitrust Litigation Settlement, administered by the New York State Attorney General. Support continues through funding from the New York State Osteoporosis Prevention and Education Programs (NYSOPEP).

SNEAKER© is designed to provide culturally sensitive nutrition education information to English, Chinese and Spanish speaking children and their families in New York City. Each SNEAKER© education session differs in format, ranging from small group sessions to large groups attending health fairs, but the focus remains on achieving these key SNEAKER© educational goals:

To appreciate the importance of calcium intake and the various forms of calcium and Vitamin D.

To understand the value of consuming whole grain and other high fiber foods

To recognize the perceived versus real amounts of sugar hidden in certain foods and beverages

To learn the definition of portion control and understand portion sizes

To identify healthy food options for the school cafeteria, fast food restaurants and home

In 2005, the bilingual SNEAKER© cookbook was published and has been the recipient of several awards and distinctions for print media. The SNEAKER© cookbook includes recipes submitted from children who participated in SNEAKER© programs and is designed based on the project objectives of providing children and parents with healthy, easy and low-cost recipes.

A SNEAKER© coloring and activity book was produced in early 2009 which contained activities designed to educate children about eating in a safe and healthy way.

The SNEAKER©

Project Super Nutrition Education for All Kids to Eat Right

Hi! I’m Susie Sneaker! I’ll be giving helpful tips to keep these recipes healthy and delicious!

Check out our SNEAKER© website at www.hss.edu/SNEAKER for more tips and fun!

Table of ContentsBeveragesFruit Smoothie .......................................................................................Page 3Smoothie .................................................................................................Page 4Strawberry Smoothie ...........................................................................Page 5

SnacksSmash ......................................................................................................Page 6Refreshing Ginger Fruit Salad ...........................................................Page 7

LunchGrilled Cheese ......................................................................................Page 8 Tomato with Eggs .................................................................................Page 9

DinnerChicken Soup ..................................................................................... Page 10Double Coated Chicken ................................................................... Page 12Veggie Pasta ....................................................................................... Page 13

Miscellaneous Reading Food Labels ........................................................................ Page 14Finding Fiber ....................................................................................... Page 15Serving Sizes Equivalents ................................................................ Page 16Sizing Up Sugar ................................................................................. Page 17

Thank you! Thank you!A very special thank you to all those who were instrumental in developing the 2nd Edition of the SNEAKER Cookbook!

Alane ClemensWeb Associate Coordinator, Publications and Communications Education, Hospital for Special Surgery

Marcia EnnisDirector, Publications and Communications Education, Hospital for Special Surgery

Ms. Barbra MinskyFourth Grade Teacher, PS 140

Jalak Patel, MSDirector, Public and Patient Education Education, Hospital for Special Surgery

Class 4-312 at P.S. 140 in the Lower East Side

Laura Robbins, DSWSenior Vice President, Education & Academic Affairs Hospital for Special Surgery

Ms. Gandolfa SantosParent Coordinator, PS 140

Robyn Wiesel, CHESProgram Coordinator, Public and Patient Education Education, Hospital for Special Surgery

New York State Osteoporosis Prevention and Education Programs (NYSOPEP)

Cover image and fruit & vegetable icons drawn by Vidushi Jain.

Page 2

Healthy Note: Use 1% milk and vanilla frozen yogurt to make this recipe healthier.

AISHA SAYS... “It’s my favorite because it’s healthy, tastes great, and you get a full serving of fruit.”

Timing & Number of Servings: This recipe takes 5 minutes to prepare, 5 minutes to put together and serves 2 people. The nutrition label is based on 1 serving.

Fruit SmoothieSubmitted by student, Aisha, and parent, Brenda

USA

Ingredients: 2 bananas4 ounces strawberries2 mangos

6 ice cubes1 cup half & half2 tablespoons cod liver oil

Directions: 1. Cut up all of the fruit and place it in a blender.2. Pour in the half & half and blend until smooth. 3. Put in the ice cubes and cod liver oil and blend until smooth.

Utensils: Knife • Blender • Measuring spoon • Measuring cup

Page 3 Beverages

Healthy Note: Use fresh pineapple instead of pineapple juice for less sugar in this recipe.

CHRISTIAN JR. SAYS... “It’s a family recipe that me and my dad did.”

Timing & Number of Servings: This recipe takes 5 minutes to prepare, 2 minutes to put together and can feed 3 people. The nutrition label is based on 1 serving.

SmoothieSubmitted by student, Christian Jr., and parent, Christian Sr.

USA

Directions: 1. Wash all fruit. 2. Cut strawberries, bananas and pineapple into small pieces. 3. Place all ingredients into blender. 4. Blend until smooth. 5. Pour into glass and enjoy!

Ingredients: ½ cup low-fat yogurt3 ounces blueberries½ cup strawberries

3 ounces pineapple juice1 whole banana1 cup low-fat milk

Page 4 Beverages

Utensils: Blender • Knife • Measuring cups

ANABELLE SAYS... “I like it because it’s refreshing and delicious.”

Timing & Number of Servings: This recipe takes 10 minutes to prepare, 5 minutes to put together and feeds 2 people. The nutrition label is based on 1 serving.

Strawberry SmoothieSubmitted by student, Anabelle, and parent, Evelyn

Ingredients:1½ cups orange juice1 banana, sliced1 cup frozen strawberries1 cup frozen raspberries

½ teaspoon vanilla extract1 cup plain yogurtFresh strawberries or raspberries for garnish

Utensils: Blender • Measuring cups • Teaspoon • Knife

Directions: 1. Combine all fruits (except those saved for garnish) in a blender and mix until smooth and creamy. 2. Pour into pretty glasses and garnish with strawberries or raspberries.

Page 5 Beverages

Healthy Notes:1. Use low-fat yogurt to make this recipe healthier.2. Try using crushed ice instead of orange juice for less sugar.

MARIA SAYS... “My favorite recipe is smash. It’s from my family.”

Timing & Number of Servings: This recipe takes 20 minutes to prepare, 30 minutes to cook and can feed as many as you like. The nutrition label is based on 1 serving.

SmashSubmitted by student, Maria, and parent, Josefina

Ecuador

Ingredients:1 tablespoon oil1/4 teaspoon salt1 teaspoon butter

Block of white cheese10 or more green plantains

Directions: 1. Peel ten or more green plantains and then cut into small pieces. 2. Add oil to a frying pan and put it on medium heat, cook the plantains for 10 minutes. 3. While plantains are cooking, take half of the white cheese and cut into small pieces, placing the pieces on a plate. 4. When the plantains are ready, mash them with the fork. 5. On a plate, place plantains and cheese, and add salt and butter to taste. 6. Roll everything up in a large bag or several smaller ones.

Utensils: Fork • Pan • Smasher • Knife • Plate • Measuring spoons

Page 6 Snacks

Healthy Note:Did you know most of the calories in plantains come from sugar? Beware of hidden sugars!

Healthy Note:Try using crushed ice instead of ginger ale for a fresh take on this recipe.

MICHELLE SAYS... “I like this recipe because it’s very tasty and yummy.”

Timing & Number of Servings: This recipe takes 20 minutes to prepare and it feeds 13 people.The nutrition label is based on 1 serving.

Refreshing Ginger Fruit SaladSubmitted by student, Michelle

Ingredients: 1/3 cup ginger ale1 tablespoon honey (or light brown sugar)½ cup grated lime peel2 teaspoons fresh lime juice2 nectarines (halved, pitted and sliced)

½ cup seedless green grapes, halved½ cup seedless red grapes, halved½ cup fresh raspberries½ cup fresh blackberries

Directions: 1. In a large bowl, mix ginger ale, honey, lime peel and lime juice. 2. Add remaining ingredients and stir gently to combine. 3. Cover and refrigerate at least one hour before serving.

Utensils: Mixing bowl • Large spoon • Measuring spoons • Measuring cups

Page 7 Snacks

Healthy Notes:Low-fat cheddar cheese is a great way to add some calcium while reducing the amount of salt in your diet!

THALIA SAYS... “I like this recipe because I like cheese.”

Timing & Number of Servings: This recipe takes 2 minutes to prepare, 6 minutes to cook and will feed 1 person. The nutrition label is based on 1 serving.

Grilled CheeseSubmitted by student, Thalia, and parent, Adela

USA

Ingredients: 2 tablespoons Smart Balance® low-fat butter1 slice low-fat American cheese

2 slices wheat bread

Directions: 1. Heat frying pan and melt a tablespoon of butter. 2. Take 1 slice of bread and place on top of melted butter. 3. Place cheese onto bread and add another slice of bread on top of cheese. 4. Cook on one side for 3 minutes on medium/high heat. 5. Take a spatula and flip sandwich onto other side, adding another tablespoon of butter to the pan. 6. Cook for another 3 minutes and remove from the pan, allow to cool and cut in half.

Page 8 Lunch

Utensils:Frying pan • Spatula • Knife

JEREMY SAYS... “This recipe is my favorite because it’s a family recipe.”

Timing & Number of Servings: This recipe takes 3 minutes to prepare, 7 minutes to cook and feeds 2 people. The nutrition label is based on 1 serving.

Tomato with EggsSubmitted by student, Jeremy, and parent, Andrea

China

Ingredients: 1 large tomato3 small eggsKetchup

Soy sauceSugarOlive oil

Utensils: Wok • Big wooden spoon • Knife

Directions: 1. Place a little oil on the wok. 2. Heat the wok and crack the eggs, then scramble them in the wok. 3. When cooked, take eggs out and place them into a bowl. 4. Clean the wok, place additional oil in it, and heat again.5. Cut the tomato into 8 pieces and put them in the wok. 6. Put a little water, sugar, soy sauce and ketchup to taste in the wok. 7. Cover the wok for 2 minutes. 8. Place eggs back into the wok with tomatoes and mix together.

Page 9 Lunch

Healthy Note:Try using light soy sauce to lessen your sodium intake.

AMBER SAYS... “I like it because it tastes good and I think it’s the healthiest soup I can eat.”

Timing & Number of Servings: This recipe takes an 45 minutes to prepare, 1 hour to cook and can feed 10 people. The nutrition label is based on 1 serving.

Chicken SoupSubmitted by student, Amber, and parent, Nick

Ingredients: 2 heads garlic, smashed1 bunch scallions, chopped2 red bell peppers, chopped3 to 4 medium carrots, chopped8 to 12 ounces mushrooms, chopped1 head broccoli, chopped8 to 12 baby potatoes, cut (or 4 to 5 medium potatoes) ½ cooking pumpkin

2 to 3 stalks celery, chopped1 small can tomato sauce1/4 cup olive oil1 bunch cilantro or parsley, minced1 bunch basil, minced4 teaspoons salt or 2 teaspoons AdoboDash cumin1 whole chicken

Directions: 1. Fill a large pot a quarter of the way full with cold water and set on high heat. 2. When the water is boiling, add 2 tablespoons of olive oil, 1 teaspoon of salt, tomato sauce, half of minced herbs, scallions, pepper and ALL of mashed garlic. 3. Let boil on high heat for 10 minutes. 4. Place the chicken in pot and reduce heat to medium. 5. After chicken has been cooking for 20 minutes, add carrots, celery and potatoes. 6. Reduce heat to medium and add 6 cups of water. 7. Add remaining salt, pepper and Adobo to taste. 8. After 20 minutes, add broccoli, mushrooms and the rest of the minced herbs, scallions and red peppers.

Page 10 Dinner

Chicken Soup (continued)Submitted by student, Amber and parent, Nick

Utensils: Knives • Cutting board • Large pot • Measuring spoons Mortar & pestle • Measuring cups

Directions9. Remove chicken from the broth and slice into small pieces on a cutting board. 10. Place meat and bones back into broth and let cook. 11. After another 20 minutes, add pumpkin, reduce heat to low, and cover. 12. Let cook for another half hour.

Page 11 Dinner

Healthy Notes:1. Adding broccoli will give you a boost of Vitamin C and calcium!2. Choose Adobo or salt, not both.

Healthy Note: Serve with your favorite vegetables.

Double Coated ChickenSubmitted by student, Damari, and parent, Reneka

Ingredients: 7 cups Kellogg’s® Corn Flakes, crushed1 egg1 cup fat free milk1 cup all-purpose flour

½ teaspoon salt½ teaspoon pepper½ teaspoon Mrs. Dash seasoning3 pounds chicken3 tablespoons margarine

Directions: 1. In medium mixing bowl, beat the egg and milk slightly. 2. Add flour, salt and pepper and mix until smooth. 3. Dip chicken in batter and coat with cereal. 4. Coat shallow pan with cooking oil or foil, and place chicken in a single layer formation on the pan. 5. Drizzle with margarine. 6. Bake at 350°F for an hour and a half, or until chicken is tender. Do not cover pan or turn chicken.

Timing & Number of Servings: This recipe takes 30 minutes to prepare, 1½ hours to cook and feeds 8 people. The nutrition label is based on 1 serving.

Page 12 Dinner

Utensils: Medium mixing bowl • Mixing spoon • Shallow pan • Measuring cup Measuring spoons

Healthy Note:Try this recipe without oil, the cheese gives a great taste to meal alone!

JILLIAN SAYS... “I like it because it tastes good and it’s a family recipe. We made it up.”

Timing & Number of Servings: This recipe takes 15 minutes to prepare, 15 minutes to cook and feeds 4 to 6 people. The nutrition label is based on 1 serving.

Veggie PastaSubmitted by student, Jillian

Italy

Ingredients: ½ pound whole grain pasta2 heads chopped broccoli2 medium-sized carrots1 teaspoon salt

1 teaspoon garlic powder1/4 cup grated Parmesan cheese1/4 cup extra virgin olive oil

Directions: 1. Fill a medium-sized pot halfway full with water and bring to a boil. 2. While waiting, chop broccoli and carrots into small pieces. 3. If you can steam veggies, do that while pasta is cooking. 4. Once water is boiling, add salt and a dash of olive oil. Then, add the pasta. 5. If you could not steam the broccoli and carrots earlier, put carrots in the water with pasta, wait 5 minutes, and place the broccoli in. 6. Make sure to stir every few minutes. 7. Try a piece of pasta and continue to cook if necessary. 8. When fully cooked, strain water from the pasta.9. Toss pasta, veggies, cheese and garlic powder and serve.

Page 13 Dinner

Utensils:Knife • Medium pot • Measuring cup • Spoon Colander • Measuring spoons

2. 20% or more of the calcium Daily Value (200 mg or more) is an EXCELLENT SOURCE of calcium

3. 10% or more of the calcium Daily Value (100 to 190 mg) is a GOOD SOURCE of calcium

Reading Food LabelsHow do I know How Much Calcium I am Eating? % Daily Value listed on food labels: 100% of Daily Value = 1,000 mg

Two easy ways to keep track of daily calcium intake:

1. For milligrams: Add a “zero” to the end of the Daily Value number to equal the Daily Value in milligrams

2. For % of Daily Values: Add Calcium % Daily Values to reach recommended level for age group

Page 14 Miscellaneous

Food labels and Calcium:

1. CALCIUM-FORTIFIED or CALCIUM ENRICHED food has 10% or more of calcium daily value added

Calcium Recommendations

Age (years) Calcium (mg/day)1-3 ...................................................500 mg4-8 ...................................................800 mg9-18 ............................................. 1300 mg 19-50 ........................................... 1000 mg 51 or older .................................. 1200 mg

Color is not an indication of whole grain product...a dark color is no guarantee that a product is made from whole grains. Some products are made with burnt sugar or molasses to make them look darker and seem healthier, but actually are low in fiber and extremely high in calorie.

How to Tell if a Food is a Whole Grain or Fiber-Rich Food?

Look for these foods on your nutrition labels!

Whole wheat Whole rye

Whole cornmeal Bulgar

Whole oats Whole barley Graham flour

Whole-grain cornBrown rice

How much fiber should you have in one day?Age + 5 = required grams of fiber per day (through age 20) According to the American Heart Association.

i.e. a 6 year old child should aim to consume 11 grams of fiber each day

Finding Fiber

Page 15 Miscellaneous

½ cup cooked rice, pasta or cereal =

1 muffin = 1 slice of bread = 1 pancake or waffle = 1 cup of raw, leafy vegetables = ½ cup cooked vegetables = 3/4 cup of vegetable juice = 1 small to medium baked potato = 1 medium apple or orange =

½ cup of grapes (»15 grapes) = 1/4 cup dried fruit =1 ounce of cheese =1 cup of milk or yogurt =3 ounces of cooked, lean fish, meat or chicken =

2 tablespoons of peanut butter =

2 tablespoons of salad dressing =1 teaspoon of butter or margarine =

A hockey puck or ½ of a baseball

A large egg1 audiocassette tape1 CDAn adult fistA scoop of ice creamA small (6 oz.) cupA computer mouseA baseball

A light bulb1 large egg4 diceA baseballA deck of cards or bar of soapA golf ball or ping pong ball

An ice cubeA stamp

Serving Size Equivalents1 Serving of… Looks like the size of…

Page 16 Miscellaneous

½ cup cooked rice, pasta or cereal =

1 muffin = 1 slice of bread = 1 pancake or waffle = 1 cup of raw, leafy vegetables = ½ cup cooked vegetables = 3/4 cup of vegetable juice = 1 small to medium baked potato = 1 medium apple or orange =

½ cup of grapes (»15 grapes) = 1/4 cup dried fruit =1 ounce of cheese =1 cup of milk or yogurt =3 ounces of cooked, lean fish, meat or chicken =

2 tablespoons of peanut butter =

2 tablespoons of salad dressing =1 teaspoon of butter or margarine =

A hockey puck or ½ of a baseball

A large egg1 audiocassette tape1 CDAn adult fistA scoop of ice creamA small (6 oz.) cupA computer mouseA baseball

A light bulb1 large egg4 diceA baseballA deck of cards or bar of soapA golf ball or ping pong ball

An ice cubeA stamp

To find out how much sugar you are consuming in one serving, look for sugar listed on the “Nutrition Facts” Panel of the foods you buy.

Finding Hidden Sugars

Measurement Equivalents:4 grams = 1 teaspoon 3 teaspoons = 1 tablespoon 16 tablespoons = 1 cup

Example: 1 can (12 ounces) of soda with 36 grams of sugar =

9 teaspoons of sugar, or 3 tablespoons of sugar, or 3/16 cup of sugar

Page 17 Miscellaneous

Sizing Up Sugar

Brown sugarCorn sweetenerCorn syrupDextroseFructoseFruit juice concentrates

GlucoseHigh-fructose corn syrupHoneyInvert sugarLactoseMaltose

Malt syrupMolassesRaw sugarSucroseSugarSyrup

# of grams of sugar 4 = # teaspoons sugar in 1 serving# of teaspoons of sugar 3 = # tablespoons sugar in 1 serving# of tablespoons of sugar 16 = # cups sugar in 1 serving

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Words to watch out for!

Hi again! Thanks for looking through the latest cookbook from the SNEAKER© Project.

If you’re looking for more recipes or nutrition tips, and to submit a recipe for our next cookbook, please visit our website:www.hss.edu/SNEAKER