just for kids

june 98

When a child is diagnosed with diabetes, the first order of business is to focus on the immediate treatment program prescribed by his/her physician. Later, when you and your child have learned more about diabetes and its insulin injections, blood testing, diet, and exercise, you can start teaching basic skills so that your child can take an active part in the treatment. This includes learning, at an appropriate age, how to prepare a simple lunch for themselves, friends, or even you. Since we make our living writing recipes and cookbooks, we taught our children to cook when they still needed to stand on a chair to reach the counter. You can start this early or after you've been able to teach them rudimentary cooking skills such as weighing, measuring, mixing, and the use of the microwave. Teach them that vegetables and fruits need to be washed before using and patted dry with a paper towel. The use of sharp knives to slice or chop comes later after you've observed their small motor skills and he/she is old enough to understand the concept of "sharp and will cut you." Teach them how to peel an onion or scallion. Before your child makes the recipe for the first time, read the recipe aloud with them, explaining any words that they don't immediately understand. Never leave a child to make a recipe unattended until you are convinced that they are up to the task. Besides, it's fun to be together while they explore the adventures to be had by learning to cook. And, the satisfaction on their sweet faces when they sit down to their "my-made" lunch virtually guarantees few crumbs left on the plate. To start your child with his/her own collection of recipes, you can print out these recipes, gluing each to a separate page of 3-holed notebook paper and placing the recipes in a binder that's decorated with their favorite cartoon character or sport. We've given you several recipes before that are suitable for the child to fix; print those out also, adding them to the notebook. In future months we'll continue to add to your child's notebook of healthy, delicious recipes. Turkey Ham and Apple Sandwich (makes 1 serving) 2 slices raisin bread 2 teaspoons (10 ml) reduced-fat mayonnaise 1 teaspoon (5 ml) prepared mustard (optional) 2 ounces (60 g) sliced deli turkey ham 1 small apple, cut in half, cored, and thinly sliced 1 lettuce leaf, washed and drained on paper towels 1. Lay bread slices on a cutting board. In a small bowl, combine mayonnaise and mustard, if using 2. Spread the mayonnaise mixture on the top side of each bread slice. 3. Fold each turkey ham slice into quarters and place on 1 slice of bread. Arrange the apple slices on top of the turkey ham. Cover with the lettuce leaf. 4. Place the second slice on top of the lettuce, mayonnaise side down. 5. Serve at once, or cut into half or quarters and serve. Per serving: 304 calories (24% calories from fat), 15 g protein, 8 g total fat (2.2 g saturated fat), 45 g carbohydrate, 5 g dietary fiber, 45 mg cholesterol, 896 mg sodium Diabetic exchanges: 2 lean meat, 3 carbohydrate (2 bread/starch, 1 fruit) Gooey Tuna Dogs (makes 2 servings) 1 2-ounce (60 g) can water-packed tuna, drained 1 tablespoon (15 ml) dill pickle relish 2 scallions, white part only, chopped 2 tablespoons (30 g) shredded reduced-fat Cheddar cheese 1 tablespoon (15 ml) reduced-fat mayonnaise 2 hot dog buns 1. In a small bowl, flake tuna with a fork. Stir in dill pickle relish, scallion, cheese, and mayonnaise. 2. Partially open hot dog buns and fill each with half of the tuna mixture. 3. Wrap each filled bun with microwave-safe plastic wrap or waxed paper. 4. Microwave on MEDIUM (50% power for 90 seconds or until cheese melts. 5. Carefully unwrap the buns and cut in half or leave whole. Serve warm. Per serving: 187 calories (29% calories from fat), 11 g protein, 6 g total fat (1.9 g saturated fat), 21 g carbohydrate, 1 g dietary fiber, 14 mg cholesterol, 500 mg sodium Diabetic exchanges: 1 lean meat, 1 1/2 carbohydrate (1 1/2 starch) Pizza Fondue (makes 1 serving) 1/4 cup (60 g) shredded part-skim mozzarella cheese 2 tablespoons (30 g) shredded fat-free Swiss cheese 1/2 cup (120 g) reduced-fat jarred spaghetti sauce without meat 1 2-ounce (60 g) French roll 1. To make the Pizza Fondue, place the cheese and half of the spaghetti sauce in a microwave-safe dish. Cover and microwave on MEDIUM (50%) power until cheese begins to melt, about 90 seconds. Carefully remove cover and stir in remaining spaghetti sauce. 2. Cover and return to the microwave, cooking on MEDIUM (50%) power until mixture is hot and bubbly, another 30 to 45 seconds. 3. Carefully cut the roll into bite-sized pieces. Place on 1 side of a dinner plate. 4. Uncover the Pizza Dip; stir again. Place the dish on the dinner plate and using a fork, dip the bread pieces into the pizza dip and eat. Per serving: 291 calories (19% calories from fat), 18 g protein, 6 g total fat (3.2 g saturated fat), 40 g carbohydrate, 4 g dietary fiber, 18 mg cholesterol, 989 mg sodium Diabetic exchanges: 1 1/2 lean meat, 2 carbohydrate (2 bread/starch), 2 vegetable Editors note: If an adult with diabetes is also eating this fondue, they will need to limit their sodium intake to no more than 1,400 g for the rest of the day Turkey Tortilla Wrap (makes 1 serving) 1 7-inch (17.5 cm) fat-free flour tortilla 1 teaspoon (5 ml) prepared or Dijon mustard 1 ounce sliced deli turkey breast 1 ounce (30 g) shredded reduced-fat Jack cheese 1. Place the tortilla on a paper towel and microwave on HIGH (100%) power to 30 seconds. Transfer tortilla to a work surface. 2. Spread the top of the tortilla with mustard and arrange half of the turkey to within 1/2-inch (1.25 cm) of the edge. 3. Evenly sprinkle the cheese over the turkey and top with remaining turkey. 4. Roll up like a burrito and loosely wrap in microwave-safe plastic wrap or waxed paper. 5. Microwave on HIGH power (100%) power for 45 to 60 seconds, until tortilla is warm and cheese is melted. Carefully unwrap and cut in half or leave whole. Serve warm. Per serving: 222 calories (24% calories from fat), 17 g protein, 6 g total fat (3.6 g saturated fat), 25 g carbohydrate, 1 g dietary fiber, 31 mg cholesterol, 895 mg sodium Diabetic exchanges: 2 lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch) Editors note: If an adult with diabetes is eating this tortilla wrap, they will need to limit limit their sodium intake to no more than 1,500 mg for the rest of the day. Lunch in a Jacket (makes 1 serving) 1 5-ounce baking potato, scrubbed and pricked several times with a fork 1/4 cup (35 g) frozen mixed vegetables 1/2 tablespoon (7.5 ml) water 2 tablespoons (15 g) shredded reduced-fat cheddar cheese 1/2 teaspoon (2.5 ml) dry-roasted sunflower seeds 1. Place the potato on a paper towel in the center of the microwave oven. Microwave on HIGH (100%) power for 4 1/2 to 4 1/2 minutes, until potato is tender when pierced with a fork. Remove from oven and let stand for 4 to 5 minutes. 2. Meanwhile, place the vegetables and water in a small microwave-safe dish. Cover and microwave on HIGH (100%) power for 2 to 3 minutes, until just tender. 3. Carefully open the potato by cutting a slit in the top and gently pushing the potato from both ends (protect fingers with hot pads or paper towels) to loosen and the potato pulp. Fluff the potato with a fork. 4. Spoon the hot vegetables into the potato. Top with cheese and sunflower seeds. Serve warm. Per serving: 183 calories (17% calories from fat), 9 g protein, 4 g total fat (1.9 g saturated fat), 31 g carbohydrate, 4 g dietary fiber, 10 mg cholesterol, 136 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable Ants on a Log (makes 2 servings) 1 large celery rib, washed 3 tablespoons (45 g) reduced-fat cream cheese 12 dark raisins 1. Fill the celery with the cream cheese. Top with the raisins. 2. Cut into 4 "logs" and serve. Per serving: 69 calories (51% calories from fat), 3 g protein, 4 g total fat (2.5 g saturated fat), 6 g carbohydrate, 1 g dietary fiber, 13 mg cholesterol, 85 mg sodium Diabetic exchanges: 1/2 carbohydrate (1/2 fruit), 1 fat Strawberry Shake (makes 1 serving) 1/3 cup (47 g) frozen low-fat, sugar-free vanilla yogurtTD> 1/4 cup (40 g) crushed ice 1/4 cup (60 ml) skim milk 6 large fresh strawberries, stemmed and cut in half 1/4 teaspoon (1.25 ml) vanilla extract 1. In a blender, combine the frozen yogurt, crushed ice,and milk, turning the machine off and on several times until blended, about 1 minute. 2. Add the strawberries and vanilla. Blend for another 30 seconds, until strawberries are finely chopped. 3. Pour into a tall glass and serve with 2 straws, if desired. Per serving: 114 calories (4% calories from fat), 5 g protein, trace total fat (0.1 g saturated fat), 23 g carbohydrate, 1 md cholesterol, 66 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)