DOLE Kids Cookbook FUN WITH FRUITS & VEGETABLES!

This was given to me by my mother on March 10, 1999. The copyright of the cookbook is 1995. A youthful way to explore eating healthy with fruits and vegetables! The pictures are colorful and delicious! It demonstrates for a child how to prep and prepare snacks and meals. 

A SUPERFOOD - FILLED DAY

  Check out an easy way to fit 10 healthy foods 
into your diet

Breakfast

• 1 cup whole-grain cereal, such as Fiber One or Post Grape Nuts, with 1/2 cup lowfat or skim milk.

  If Grape Nuts or Fiber One doesn't rock your boat I don't see anything wrong with other tasty cereals like Honey Nut Cheerios, Rice or Corn Chex, Cornflakes, Special K (vanilla is flavorful), Total, Wheaties, Honey Bunches of Oats, Quaker Oat LIFE original or brown suagr, Rice Krispies (Not to be confused with the "TREATS" version even though they are so good), KIX, Crispix, Smart Start - brown sugar, even opt for Raisin Bran Crunch with a nice combination of granola clusters with the raisins to add a healthy and delicious balance.

• Hot Black Tea

  I've never had Black Tea before but I am familiar with Green Tea and Mint Tea. I'm interested in knowing if anyone has had it before. Share your likes and dislikes in comments below

Snack

• 1 cup boiled, lightly salted edamame in the shell

Lunch

• Quinoa Salad 

COOK 1/4 cup quinoa, COOL and TOSS with 1/4 chopped red pepper, 1/4 cup shelled edamame, 1/8 diced onion, 1/8 cup dried tart cherries. For white wine vinaigrette dressing, WHISK together 2 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp Dijon mustard and a PINCH of sugar. ADD salt and pepper. MIX 2 tbsp dressing ( or more to taste ) into salad and SPRINKLE with 2 tbsp shelled sunflower seeds. SERVES 1

• Pomegranate cooler 

COMBINE 4 oz. juice with 4 oz. seltzer

It's been awhile but I've tried Pomegranate juice and if I remember correctly it is extremely tart. It will somewhat remind you of the tartness of cranberry juice if you have had it before. It's still refreshing and extremely good for you.

 Snack

• Two stalks of celery, CUT into 3-inch pieces and spread with 2 tbsp peanut butter

• Portobello Burger

 Gently RINSE 1 large cap and DRY. SLICE a few thick rounds from a medium onion. WASH and QUARTER a red pepper. MARINATE all veggies for 20 minutes in extra-virgin olive oil seasoned with minced fresh garlic, salt, pepper, and chopped rosemary (dried or fresh). BRUSH some balsalmic vinegar onto veggies and GRILL until soft, about 15 minutes on medium heat. SPREAD a whole-grain bun with Dijon mustard. PLACE mushroom on bun, TOP with equal amounts of red pepper and onion.

ADD a sliver of Parmesan. SERVES 1 

• 1/2 cup fresh cherries with 1 cup lowfat vanilla or plain low-fat yogurt sprinkled with sunflower seeds.

A  new yogurt on the market is Muller and I heard the one with fruit is exceptional so definitely try it. Another good yogurt I can not stop eating is ACTIVIA Vanilla. Buying it in the large container at Walmart for $2 was happiness for me until I couldn't find it anymore. It's been a few years, can't exactly say when the last time when I bought it in the large size. Now all I seem to find is the low-fat vanilla and it just doesn't have that same rich flavor as the original. I've tried it. Sometimes low-fat works and sometimes it just shouldn't exist. A certain amount of milkfat is what gives yogurt such a yummy flavor in the first place. If you've tried Muller, even the Greek version, what do you like or dislike about it? Share your foodie craves and tastes in the comments below.