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Recipes get keiki started with helping out in kitchen

  • CINDY ELLEN RUSSELL/CRUSSELL@STARADVERTISER.COM

    To use dried chickpeas: Soak 1 cup of beans overnight, then place in a slow cooker with 32 ounces water and a teaspoon of salt. Cook on high 3 hoursor until tender. Drain liquid. Makes 3 cups.

Trying to get your keiki active in the kitchen? The National Kidney Foundation of Hawaii’s first children’s cookbook is filled with great recipes, created to foster good habits by making eating and cooking healthy a fun family activity.

Each recipe has one highlighted step easy enough for a child, to motivate keiki to try the dishes they create. The recipes were submitted by individuals and organizations in the community.

Cost per book is $10 (in-person pickup) or $15 (online purchase including shipping). Proceeds will be used to reproduce the cookbook as well as fund programs such as cooking classes for kids and families. Visit kidneyhi.org/ keiki-cookbook or call 593-1515.

Sample these delicious recipes from the “Cooking With Keiki Cookbook.”

CHICKEN QUINOA SALAD

  • 1 cup uncooked quinoa
  • 2 cups water
  • 2 tablespoons olive oil
  • 5 stalks green onion, finely chopped
  • 1/2 bell pepper, diced
  • 1-1/2 cups halved cherry tomatoes
  • 2 medium boneless, skinless chicken breasts, diced
  • 1 avocado, diced
  • Juice of 1 lemon
  • Salt and pepper, to taste

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover and simmer until quinoa is tender and water is absorbed, 10 to 15 minutes. Set aside.

Heat oil in a skillet over medium. Add green onions, bell pepper and tomatoes; saute until soft. Add chicken and cook 5 to 6 minutes, until fully cooked. Remove from heat.

Combine quinoa and sauteed ingredients in large bowl. Fold in avocado and lemon juice. Season with salt and pepper. May serve hot or cold. Serves 4.

Approximate nutritional analysis, per serving: 360 calories, 16 g fat, 2.5 g saturated fat, no trans fat, 70 mg cholesterol, 45 mg sodium, 30 g carbohydrate, 6 g fiber, 3 g sugar, 27 g protein

———

SQUASH AND TURKEY CHILI

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 1/2 cup fat-free, reduced-sodium chicken broth
  • 1 large carrot, cut in 3/4-inch slices
  • 2 cups peeled and seeded butternut squash, cut into 1-inch pieces
  • 1 (28-ounce) can low-sodium whole, peeled tomatoes
  • 2 cups diced cooked turkey breast
  • 1 cup red kidney or black beans, rinsed and drained
  • 1/4 cup chopped fresh cilantro
  • 1/2 teaspoon cumin
  • 1 teaspoon chili powder, or to taste
  • 1/2 teaspoon cinnamon
  • Salt and freshly ground black pepper, to taste
  • Hot sauce or salsa (optional)

In small Dutch oven, heat oil over medium-high. Add onion and saute until translucent, 2 minutes. Add broth, carrots and squash. Lower heat and simmer until tender, about 4 minutes.

Add tomatoes; cover and cook over medium-low 10 minutes. Add turkey, beans, cilantro, cumin, chili powder and cinnamon. Simmer on low until squash is tender and turkey is heated through, 15 to 20 minutes. Season with salt and pepper. Add hot sauce or salsa, if desired. Serve over brown rice or whole wheat pasta. Serves 6.

Approximate nutritional analysis, per serving: 160 calories, 3.5 g fat, 0.5 g saturated fat, no trans fat, 25 mg cholesterol, 270 mg sodium, 19 g carbohydrate, 5 g fiber, 6 g sugar, 17 g protein

———

CHICKPEA HUMMUS

  • 1-1/2 tablespoons minced garlic
  • 1/2 teaspoon kosher or coarse salt
  • 3 cups canned chickpeas (garbanzo beans), drained and rinsed
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1/4 cup tahini
  • Ground rosemary, for garnish
  • Ground sage, for garnish

Place garlic and salt in a mortar and grind with pestle into a coarse, grainy paste. Scrape into large bowl. Add chickpeas, olive oil, lemon juice and tahini. Use a potato masher to create a thick, smooth, creamy spread. Scrape into serving bowl or small plate and dust with rosemary and sage. Serves 9.

Approximate nutritional analysis, per serving: 170 calories, 11 g fat, 1.5 g saturated fat, no trans fat or cholesterol, 220 mg sodium, 14 g carbohydrate, 4 g fiber, 2 g sugar, 5 g protein

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