NURTURING NATURE in the wonder years

Linking Healthy Lifestyles and School Readiness

healthy habits

HEALTHY FUN Recipes for Nutritious Snacks and Nature-Centered Play

a program of Action for Children

NURTURING NATURE i n t h e w o n d e r y e a rs

Linking Healthy Lifestyles and School Readiness This downloadable is a production of Nurturing Nature in the Wonder Years: Linking Healthy Lifestyles and School Readiness, a program of Action for Children, in collaboration with Columbus Public Health and Early Childhood Quality Network/ The Ohio State University, Franklin Park Conservatory and Botanical Gardens, and Children’s Hunger Alliance.

What are some of your favorite childhood memories? Do your memories include mixing and making yummy foods? Do you remember cracking open your first egg to mix into a batter, and then licking the batter off the spoons? What about making apple salad with crunchy apple pieces, celery, raisins and pecans?

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Did you help plant a vegetable (or flower) garden? Eat the sweet beans right off the vine? What about seeing the tomato plants flower and then turn into juicy ripe tomatoes? Were you able to

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go blackberry picking or pick your own pumpkin out in a large field? Did you run and play in your neighborhood with other kids big and small? Play hop-scotch? Jump rope? Marbles? Kick ball? Shoot hoops? Hula hoop? Bicycle? Skate? Fly kites? Did you ever make daisy chain necklaces? Search for four-leaf clovers? Lie lazily in the grass gazing at cloud “pictures” and watch as they moved by and re-formed into other shapes? Did you stay out until it was dark or until you were called inside for supper? Did you return later to star gaze? 1

Many of the experiences you remember as a child are being lost to our children today as our culture becomes more sedentary, more screen-based, more isolated from the natural world and each other. As our children are brought into an overly scheduled , fast-paced world, filled with fast foods or with foods made from ingredients that read more like a chemistry list, they are being denied many of the experiences that we treasure from our childhood. We can do something about this - nurture healthy habits. This downloadable Healthy Habits Healthy Fun is an adaptation of our Nurturing Nature in the Wonder Years through Healthy Habits recipe and activity printed booklet. The recipes and activities are the offerings of local

educators, who participated in the Healthy Habits program. The gardening resources and tips were contributed by OSU Master Gardener, Joanne Dole. The recipes contain nutritious, “made from scratch” snacks, incorporating a wide variety of cultures. The activities, which include gardening tips and resources, are easy and fun ideas for getting children outdoors and moving.

Note: For children under the age of four, recipes may contain foods that are a choking hazard (such as dried fruits, raw vegetables, fruit chunks, etc.). Adult supervision is necessary.

Let nature be your guide! We hope you will enjoy using this downloadable Healthy Habits Healthy Fun with your child/children - nurturing their healthy habits! Action for Children Nurturing Nature Staff

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QUICK LINKS Downloadable Recipes & Activities

Banana Snack

Whole Wheat Baking Mix

Taco Cups

Wonder and Curiosity

Apple Shake-Ups

Muffins & Biscuits

Homemade Matzoh

Outdoor Activities

Fresh Microwave Applesauce

Pancakes, Waffles & Coffee Cake

Spiders

Kitchen Activities

7 Healthy Habits

Aano Baraawe & Sisin

Yogurt Sundaes

Beginning Gardeners

Five Food Groups

Apple Cake

Scoopy the Salad

Resources

Banana Snack for Toddlers Ingredients: • Bananas • Peanut butter • Raisins

Directions:

layer and spread each half with a thin Cut a banana in half lengthwise, lves chopped raisins, then put the ha e som h wit Top r. tte bu ut an pe of ized pieces. back together and cut into bite-s

Other ideas:

e cheese, egg

cottag pped ham, spinach with cream or • Deviled egg halves (fill with cho yolks, etc – don’t add extra salt) ces • Fruit filled bar cookies, cut into pie

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• Chopped fruit fun shapes with cookie cutters • Toasted cheese sandwiches cut into

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s p U e k a h S Apple Ingredients: • Apple namon • Sugar cin

Supplies: • Ziploc bagstic for children) • Knife (pla

s. (Or cut it e c ie p e : iz s s n r io t dle Direc cut it into tod r toddler use a plastic d n a le p p a e Peel an s have your old d n a s 2 tablespoon e 1c li e s c r la e P g r la .) s o e c int to smaller pie f cinnamon into a Ziploc in it t u c o t e o knif t ½ teaspoon d shake to u n o a b , a g a d b n a e h r t a l of sug le pieces, sea apples from the bag p p a w fe a d d bag. Ad ove the coate m e R . s le p p coat the a and eat. QUICK LINKS

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e c u a s le p p A e v a Fresh Microw

ar d brown sug e k c a p ly rm ½ cup fi itted if apples are Ingredients: ples, • 1/3 to p e om a g in k o o c (this could bnot too tart) ized s m iu d e d m e • 6 – 8 cored and thinly slic sweet and peeled, salt 1/8 teaspoon •¬ r te a on w • ¼ cup round cinnam g n o o p s a te •½ rotic wrap. Mic s la p h it w r apples le. Cove quart cassero tender. Stir to break the 5 1. a Directions: in r te les and wa pples are Cool. Combine app 6 to 8 minutes, or until a r nd cinnamon. a fo , h lt a ig s h t r, a a g u ve s wa t of esired amoun apart. Add d cups. The children in my class use an apple peeler/corer, Yield: about 4 with supervision, to peel, core, and slice the apples. Sugar need not be added if apples are sweet and not too tart. I supervise the children while they use a potato masher to mash the apples after they have cooled. In this way they see the change

Note:

from apple to sauce occur.

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7 Healthy Habits for Healthy Children • Limit TV and other screen time (American Academy of Pediatrics recommends no TV for children under 2 and no more than 2 hours a day for preschoolers.) • Encourage at least 1 hour of physical activity each day. • Nurture nature through outdoor activities. • Serve meals with fruits, vegetables and fiber. • Provide nutritious snacks. Allow children three and over to help you prepare. Even toddlers can help. • Children need to drink lots of water especially when they are engaged in active play. “Water first for thirst.” • Eat at least one meal a day as a family and allow for “face time” and conversation.

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water

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5 Food Groups: 2 Snacks Let children know that eating something from each food group is a healthy habit. ENJOY!!

Snack #1 Supplies: : ts n ie ers d Ingre • Cookie Cutt • Tortillas • Bologna ces • Cheese Sli and e of bologna, c li Directions: s a , lla ti r ild a to se the Give each ch cheese. Allow them to u ced in any shape h ic w d a piece of sli n a s a s to make cookie cutter they choose. at, tains the me n Note: o c h ic w d n a this s Discuss that airy groups. d d n a , d a e r b QUICK LINKS

Snack #2 Supplies: Ingredients: • Grater • Carrots (washed) • Mixing bowl • Can of crushed pineapple Directions: Place grater over a bowl. Supervise children as they take turns passing the carrots back and forth over the grater to shred them. When each child has had a turn, add the crushed pineapple to the shredded carrot. Stir and serve.

Note: Discuss that this salad contains the fruit and vegetable groups. 7

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M g in k a B t a e h W le o h Quick & Easy W Ingredients: flour 8 cups whole wheat pastry 5 tablespoons baking powder 1 tablespoon salt

er 2 cups non-fat dry milk powd r ¾ cup oil & ¾ cup butte

Directions: with fingers to ge bowl. Cut in oil and butter lar a in ts ien red ing y dr ine Comb container in the refrigerator. d ere cov y htl tig a in ore St make fine crumbs. s or Note: cuits and pancakes or waffle bis s, ffin mu for t ien red ing y This mix is the ke r. and snacks faster and easie cake. It makes breakfasts Mix is also easy to do. Including children in using the

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Muffins Ingredients:

ole Wheat • 3 cups Wh Baking Mix (see page 8) ns brown • 4 tablespoo sugar or water • 1 cup milk

Biscuits

• 1 egg ns melted • 3 tablespoo il butter or o cup fruit; • Optional: 1 ped ½ cup chop nuts/seeds; nnamon ci 1 tablespoon

Ingredient s: • 3 cups W ho • 1 cup mil le Wheat Baking M k or water ix (see pag e 8) Directions : Stir milk o r water in to spoonfuls onto greas Mix until moistened . ed cookie for 10 min sheet. Bak Drop by utes. e at 450 d egrees

er and Directions: r, melted butt tened. te a w r o k il ois Beat sugar, m to Mix until m in r ti s d n a r . egg togethe ients, if used d e r g in l a n o ti Fold in op t 425 s and bake a p u c in ff u m d Fill 12 grease 20 minutes. degrees for

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Pancakes or Waffles Ingredients:

page 8) • 3 cups Whole Wheat Baking Mix (see • 2 cups milk or water • 2 eggs

Directions: Beat together all ingredients until mixed. For pancakes: Cook on hot griddle (375 degrees) until bubbles appear, turn over and cook until steam no longer comes out. For waffles: Bake in a hot waffle iron until steam no longer escapes. QUICK LINKS

Coffee Cake

Ingredients:

Topping: • 2 cups Whole Wheat Baking Mix • 2 tablespoons brown (See page 8) sugar • ¼ cup brown sugar • ¼ cup Whole Wheat Baking Mix (See page 8) • 1 egg • 1 teaspoon cinnamon • 2/3 cup milk or wate r • 1 tablespoon butter • 2 tablespoons oil or melted butter

Directions: Beat together sugar, eg g, milk and melted bu tter and stir into Mix just until moistene d. Spread batter into gr eased 8” square pan. In a small bowl, mix to pping ingredients until crumbly. Sprinkle over batter. Bake at 40 0 degrees for 20 to 25 minutes.

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Aano Baraawe Ingredients: • 1 cup milk • 1 cup dry milk powder (Nido) • 1 cup sugar • 1 teaspoon cardamom powder

Directions: Grease baking pan and set aside. Boil the milk over a medium heat. . Add sugar and lower the heat while stirring Simmer until it thickens. Then add the milk the powder and stir until it comes together and color changes to caramel color. Add cardamom and mix well. Put the mixture in a greased baking pan. Cut in any desired shape when cooled. QUICK LINKS

Sisin Ingredients:

Sisin is another candied nut brittle made with sesame seeds, and is we ll favored by young and old.

• 1 cup sugar • 2 cups of sesame se

eds

Directions: Grease a baking pan with oil. Set aside. Put the sugar in a pa n and cook over a med ium heat. Stir with a wooden spoon until the mixture becomes th ick (about 5 minutes). Add the sesame seed s and keep stirring. W hen the mixture starts to caramelize int o a golden color, remov e from heat. Continue to stir until th e mixture comes toge th er. Spread the sesame m ixture into the pan. Ro ll flat. When cool, cut into de sired shape. 11

Apple Cake Ingredients:

) ut in small cubes (c s le p ap s p cu 3 • purpose) • 2 cups flour (all • 1 cup olive oil • 3/4 cup sugar • 3 eggs

se (1/3 less fat) • 8oz cream chee owder • 1 tsp. baking p • 1 tbsp. cinnamon • 1 tsp. vanilla • 1/2 tsp. salt (chopped) • 1/2 cup walnuts

Supplies: • bundt pan • whisk

ix with whisk.) (M s. ut ln a w nd a ples edients except ap pples and walnuts. a gr in ed ll p a op ix ch m l e th ow b d In a re. ther ad spray. Add mixtu are blended toge l oi s g nt in ie ok ed co gr in h it ll w a pan After . Grease bundt ke because oven es ca re e eg th d in 0 40 fe ni to k a king Turn oven k if ready by stic ec h C . es ut in m Bake for 40 . ENJOY! temperatures vary

Directions:

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Taco Cups • ¼ cup salsa Ingredients: ey or pork • 2 packages (8 oz each) • 1 pound ground beef, turk /seasonings refrigerator biscuits • 1 package (1 oz) taco spice se • ½ cup (2 oz) cheddar chee • 1 ¼ cups water Directions: Stir in taco spice and t. fa ain dr ; bly um cr til un at s. In medium skillet, brown me d cook, uncovered, 10 minute an low to at he ce du re il; bo water. Bring to a eased muffin cup. Spoon gr a o int it cu bis ch ea s es pr Separate biscuits and n cup; sprinkle with cheese. ffi mu ch ea o int at me of s nt equal amou oven for 12 minutes. Bake uncovered, in 350 degree t on top of cup. Salsa is for dipping or to pu Makes about 16 taco cups. 13 QUICK LINKS

This matzoh is not in accordance with Passover law although the custom of making it is quite authentic. While this is an instructive recipe, it is not appropriate to use at the Passover seder. Still, it is rustic and historic and a nice, fun, pre-Passover baking project.

Homemade Matzoh Ingredients: • 2 cups all-purpose flour • 1 cup wholewheat flour • spring water

Note: Jelly, jam or cream cheese spread on matzoh is delicious.

Directions: Preheat oven to 450 degrees. Line two larg e baking sheets with parchment paper. Mix two flours together and add water until you have a soft, kneadable dough. Knead about five minutes. Let dou gh rest a couple of minutes. Break off egg-sized portions of dough. Str etch as thinly as you can before rolling into thin, oval slabs that are as thin as possible. Prick each slab with a fork or pastry docker. Place on baking sheet and as soon as sheet is filled with matzohs, place in oven, and bake unti l crisp and buckled, about 3 minutes. Cool and eat.

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Spiders Ingredients:

• Round crackers • Cream cheese spread • Small pretzel sticks • Raisins Directions:

side of one cracker. Spread cream cheese on top etzels cream cheese spread with pr of top on s ck sti el etz pr ce Pla t on a they are the legs sticking ou if s (a r ke ac cr e th of t ou sticking it e second cracker and place th on ad re sp se ee ch t Pu r). round spide top of the second cracker, On er. lay el etz pr e th of top face down on add the raisins for eyes. d an ad re sp se ee ch m ea cr add two drops of

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Yogurt Sundaes Ingredients:

gurt • Plain or vanilla yo kes, granola) • Cereal (oats, fla d fruit • Berries or draine dried fruit • Raisins or other

Directions:

small clear cup. a of om tt bo e th Spoon yogurt into of yogurt layer p to on t ui fr of r Put a laye rt on the “sundae.” gu yo d an t ui fr of Add layers Enjoy!

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Scoopy the Salad Ingredients: • Lettuce leaves • 1 cup of cottage cheese s, sh fruits (cherry tomatoe er slices) fre e rit vo fa of n tio lec Se • pp ans, green or red bell pe alfalfa sprouts, peas, be

Directions: cottage cheese

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on a plate. Place a large lettuce leaf cream e lettuce leaf with an ice th on se ee ch ge tta co p Scoo the cottage cheese with te ra co De n. oo sp ge lar scoop or n. ce, animal, or colorful desig vegetables to design a fa e in the refrigerator until Serve immediately or plac ack or light lunch. serving time as a salad sn

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Enjoy wonder and curiosity with your child. Experience – Discuss – Laugh – Question – Learn – Play Use all 5 senses in nature

Use all 5 senses in nutrition

• HEARING – birds, wind, wind chimes

• HEARING – sounds of cooking, e.g.,water running, pouring ingredients, eggs beaten with whisk or fork

• SEEING – shadows, colors, sun-catchers, birdfeeders, magnifying glasses • FEELING – warmth, sunshine, cold, blindfold & feel tree barks, the wind with pinwheels, kites, ribbon on sticks

• SEEING – food colors, sizes and shapes

• SMELLING – flowers - before rain & after rain, trees, rocks, grass, gravel

• SMELLING – baking, food cooking, fresh bread

• TASTING – foods grown in the garden

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• FEELING – hungry, full, excited to be sharing time with family

• TASTING – crunch, soft food, hot and cold comparisons

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OUTDOOR ACTIVITIES • Go for a SOCK WALK…what do you collect? • Go on theme walks…color, bugs, flowers, follow their lead • Water play • Allow time to dig in DIRT, pull grass, gardening • Use magnifying glass • With clay, use leaves or sticks and make animals • HIDE & SEEK…except hide a special rock or leaf • Lie down and feel 10 different textures/items…open eyes, did you guess them? • With rocks---compare sizes, shapes describe rough/soft • I SPY…something hard/soft; leaves…heavy/light, rocks…cold/hot • Printing with vegetables, fruit, flowers and paint • Create bird-feeders

DELIGHT in the DISCOVERY of the ever changing outdoors! QUICK LINKS

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KITCHEN ACTIVITIES For Young Children Note: Remind children to wash their hands before helping with food preparation and before eating. At 2, children can: • Wipe tables • Hand items to an adult • Turn pages in a cookbook • Tear lettuce

At 4, children can do all of the above plus: • Peel bananas • Set the table • Crack eggs • Help measure dry ingredients

At 3, children can do all of the above plus: • Add ingredients to a recipe • Squeeze citrus fruits • Stir batter • Name and count foods

At 5, children can do all of the above plus: • Help make sandwiches and salads • Measure liquids • Use an egg beater • Place fruits and vegetables on a serving platter

QUICK LINKS

www.mypyramid.gov

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Beginning Gardeners: Getting Started Whether you are an educator or a parent just starting to plant a garden with children, we think the following tips and resources will help you get started and make you feel more at ease. Most of all include the children in the processes (where age appropriate) and enjoy!

Basic tips for beginning gardeners: 1) Start small (4'x4' is a good size to begin). You can always grow it larger. 2) Choose a spot away from tree roots and in full sun (minimum 6 hours/day). The spot you choose should not have standing water during rainstorms. 3) Remove grass. Turn soil over. Mix in compost. (Create a barrier so grass doesn't grow from the lawn into your bed.) 4) Remove all weeds and prepare bare soil. 5) Collect mulch (chopped leaves, dried grass clippings, straw). Place mulch (3-4" thick) between your rows as you plant them. 6) When seedlings are about 2" tall, bring mulch up close to the plants (but not touching the stems) to prevent weeds from germinating. 7) Keep a close watch on your plants to tend to their watering and weeding needs. 8) For any difficult issues, you may want to go to your local gardening store and ask for their helpful advice. QUICK LINKS

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Resources for beginning gardeners: Beginning gardening http://www.organicgardening.com/learn-and-grow/beginners-guide-organic-gardening-farming This website offers very easy and practical sources to guide you through your journey in developing a garden. Many essential topics for successful gardening are addressed, such as “Planting Seeds,” “Transplanting,” “Managing Weeds,” and “Controlling Pests.” Each topic area provides specific steps to follow. The six essential tools for gardening are described. The website includes a guide for basic organic gardening.

What to plant - when and how http://sproutrobot.com/ Growing Your Groceries! On this easy to navigate site, you can find the specific plants that you can grow in your own zipcode. Just enter your zipcode, and find a list of plants. Choose whether you will plant in a container or in a planting bed. Instructions for each are offered with step-by-step directions that include sketches of the directions. So great for young readers to help you! There is an option to sign-in to the site and get a personalized planting calendar and seeds! Check out this very visually appealing and easy to navigate site.

Beginning composting http://www.organicgardening.com/learn-and-grow/composting-101 Does the thought of composting scare you? Won’t it smell stinky? Won’t it attract bugs? From this site learn the basics of composting and how to turn kitchen scraps into super-fertile soil. Learn how to make a compost pile that creates the optimal conditions for decomposition. Composting 101 takes you through the importance of the following topics: air, water, carbon ingredients, nitrogen ingredients, carbon and nitrogen ratio, building a compost pile and cold black gold. You don’t need to be a chemist or a scientist to read through these steps and begin your own compost pile in your backyard or at your child care setting. And, best of all, the children will have great learning experiences with decomposition, environmental stewardship and making a difference for our earth…and no neighbors will complain of odors! Try it out and see for yourself. QUICK LINKS

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Resources for beginning gardeners (cont’d): Soil basics http://sproutrobot.com/soil If you’re most interested in some quick and easy tips regarding soil basics, check out this website. Sprout Robot will provide you with instructions for preparing your soil for planting, how to prepare raised beds, potting soil basics and how to plant directly in the ground. Please don’t overlook the value of healthy soil. Remember, soil provides the essential nutrients to grow healthy plants, just as nutritious foods are essential to healthy bodies.

News and views for gardening with children at home or school http://www.kidsgardening.org Take the time and peruse this site for many valuable ideas and suggestions to make gardening with children fun and memorable. Featured on this site are kid garden news articles, grants and fundraising announcements, school gardening ideas, and family gardening resources. The website also includes general resources, such as children’s books and activities, to enhance the gardening experience. The site also includes a kids shop for purchasing gardening tools and materials specially designed for children. Register and get weekly news and updates on your computer. This site could easily become your “one-stop shop” for gardening with children.

Note: Our special thanks to Joanne Dole, OSU Master Gardener, for these tips and resources.

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downloadable andHealthy play activities These downloadable recipes and play activitiesThese have been adapted recipes from the Habits: havefor been fromNature the Healthy Healthy Fun booklet. The booklet was produced theadapted Nurturing in theHabits: Wonder booklet. The booklet was Years Through Healthy Habits program, fundedHealthy by theFun Cardinal Health Foundation.

NURTURING NATURE in the wonder years

Linking Healthy Lifestyles and School Readiness

Funded by:

produced for the Nurturing Nature in the Wonder Years Through Healthy Habits program, funded by the Cardinal Health Foundation.

Presented by:

YOUR

SOURCE

For Early Learning and Child Care Services