Meet One for Health's Julia, star of our "Julia with Child" video series, as she discusses her approach to healthy cooking. This interview was conducted by Boston University's PR Lab group
team member Samantha Kizner
and includes OFH Executive Director Bruce Campelia.
Scroll down to see the 10 video collection and enjoy this terrific series covering healthy cooking with easy food prep steps.
team member Samantha Kizner
and includes OFH Executive Director Bruce Campelia.
Scroll down to see the 10 video collection and enjoy this terrific series covering healthy cooking with easy food prep steps.
Cooking for Health
Best Way to use the “Julia with Child “ Videos
(and Other Nutrition/Cooking videos)
(Suggestions for Parents, Clubs, and Instructors)
1. First Week: Watch the video then talk about it. Prepare a small snack related to video
2. Second week: Stop and Start Video to cook along with “Julia with Child” (or other video)
Notes:
(and Other Nutrition/Cooking videos)
(Suggestions for Parents, Clubs, and Instructors)
1. First Week: Watch the video then talk about it. Prepare a small snack related to video
2. Second week: Stop and Start Video to cook along with “Julia with Child” (or other video)
Notes:
- The instructor may need to prepare some of the ingredients ahead of time to shorten the sessions or to show how they look in advance.
- There is a lot of great information for the viewer to learn and discuss. In an eight-week session the instructor can use four videos, each one twice.
- Some of the videos (e.g. Tzatzki and Chicken Salad) are re-usable with different main ingredients the next time (e.g. tuna instead of chicken, mayonnaise instead of yogurt).
- By using each video over two sessions, the kids will be able to learn things they may have missed the first time around, and the information will be absorbed better in fertile soil. After all, we are trying to plant great seeds for their future.
Tzatziki Sauce
Yield: 3 cups
Prep time: 20 minutes
Total time: 20 minutes
Tools:
1 Grater*
1 Strainer
3 Mixing Bowls
Fork
Ingredients:
¾ English cucumber (Any variety cucumber will work great. If using a Persian Cucumber, which are usually smaller, use about 1 ½ cucumbers.)
2 cups plain greek yogurt or regular yogurt (I use nonfat but 2% or full fat are ok too)
1 teaspoon salt
A few dashes of pepper
1 teaspoon apple cider vinegar (white vinegar works well too)
4-5 cloves minced fresh garlic or 1-1¼ tsp garlic powder
1 tablespoon olive oil
1 teaspoon minced fresh dill or fresh mint or 1 teaspoon of each (If using dried dill or mint, use ¼ teaspoon)
Yield: 3 cups
Prep time: 20 minutes
Total time: 20 minutes
Tools:
1 Grater*
1 Strainer
3 Mixing Bowls
Fork
Ingredients:
¾ English cucumber (Any variety cucumber will work great. If using a Persian Cucumber, which are usually smaller, use about 1 ½ cucumbers.)
2 cups plain greek yogurt or regular yogurt (I use nonfat but 2% or full fat are ok too)
1 teaspoon salt
A few dashes of pepper
1 teaspoon apple cider vinegar (white vinegar works well too)
4-5 cloves minced fresh garlic or 1-1¼ tsp garlic powder
1 tablespoon olive oil
1 teaspoon minced fresh dill or fresh mint or 1 teaspoon of each (If using dried dill or mint, use ¼ teaspoon)
Chicken Salad
Yield: 6 servings
Prep time: 20 minutes
Total time: 25 minutes
A wonderful lunch time staple, chicken salad can be served as a sandwich, in a wrap, over a green salad or served alongside sliced vegetables or chips. This is a VERY flexible recipe and can be altered based on taste and what is available in your kitchen. The chicken can be also substituted with canned tuna to make a delicious tuna salad.
Ingredients:
2-12.5 ounce cans white meat chicken, drained of excess water
½ cup chopped apple
⅓ -½ cup chopped celery
⅓ cup finely chopped pickles (any kind! You can also substitute 2 tablespoons relish if you have that)
¼ cup regular mayonnaise
¼ cup plain nonfat Greek yogurt (or regular yogurt. Just make sure it’s PLAIN)
1 teaspoon mustard (any kind!)
1 teaspoon lemon juice
½ teaspoon salt
1 tablespoon chopped fresh dill (or 1 teaspoon dried dill)
Oatmeal Banana Cookies
Yield: 12 cookies
Prep time: 10 minutes
Total time: 25 minutes
Have a hankering for something sweet but don’t want all of the added sugar of a traditional cookie? These are the perfect alternative. Delicious dipped in a cold glass of milk.
Ingredients:
1 large overripe banana (or 2 medium)
1 cup Quick Oats
½ cup favorite Mix-Ins (semi-sweet chocolate chips, golden raisins, butterscotch chips, yogurt chips, unsweetened coconut… make it your own!)
Directions:
Yield: 12 cookies
Prep time: 10 minutes
Total time: 25 minutes
Have a hankering for something sweet but don’t want all of the added sugar of a traditional cookie? These are the perfect alternative. Delicious dipped in a cold glass of milk.
Ingredients:
1 large overripe banana (or 2 medium)
1 cup Quick Oats
½ cup favorite Mix-Ins (semi-sweet chocolate chips, golden raisins, butterscotch chips, yogurt chips, unsweetened coconut… make it your own!)
Directions:
- Preheat oven to 350 degrees.
- In a large bowl, mash banana with a fork to an almost liquid consistency.
- Using a spoon or fork, stir in quick oats until completely combined.
- Stir in mix ins! I used ¼ cup semi-sweet chocolate chips and ¼ cup golden raisins.
- Line a cookie sheet with parchment paper or lightly grease with coconut oil/ olive oil or avocado oil.
- Form 12 cookie shape balls and space out on cookie sheet.
- Bake for 12-15 minutes until cooked through and golden brown.
- ENJOY!!!
Lentil Curry
Yield: 6 servings
Prep time: 5 minutes
Total time: 25 minutes
An easy vegan dish packed with filling, nutritious ingredients and lots of amazing
flavor. Wonderful with quinoa, brown rice or steamed vegetables.
Ingredients:
1 cup dry lentils (2 ½ cup cooked lentils)
1 15 oz can tomato sauce
1 15 oz can of diced tomatoes
1/4-1/3 cup canned coconut milk
1 tbsp Curry Powder
1 cup raw spinach (optional)
Directions:
1. Rinse dry lentils. Follow the directions on the dry lentils to thoroughly cook
them.
2. If necessary, drain excess water from cooked lentils.
3. In a sauce pan, combine lentils and tomato sauce.
4. Drain tomatoes of their juice and add to lentil mix.
5. Add coconut milk to desired taste. Stir in curry power.
2
6. Simmer over low heat for 10-15 minutes, occasionally stirring. The sauce
should thicken as it cooks.
7. If adding, mix in raw spinach, letting it cook. (This should only take a few
minutes.
8. Enjoy over quinoa, steamed vegetables or with a whole wheat tortilla!
Delicious with a dollop of tzatziki sauce.
Yield: 6 servings
Prep time: 5 minutes
Total time: 25 minutes
An easy vegan dish packed with filling, nutritious ingredients and lots of amazing
flavor. Wonderful with quinoa, brown rice or steamed vegetables.
Ingredients:
1 cup dry lentils (2 ½ cup cooked lentils)
1 15 oz can tomato sauce
1 15 oz can of diced tomatoes
1/4-1/3 cup canned coconut milk
1 tbsp Curry Powder
1 cup raw spinach (optional)
Directions:
1. Rinse dry lentils. Follow the directions on the dry lentils to thoroughly cook
them.
2. If necessary, drain excess water from cooked lentils.
3. In a sauce pan, combine lentils and tomato sauce.
4. Drain tomatoes of their juice and add to lentil mix.
5. Add coconut milk to desired taste. Stir in curry power.
2
6. Simmer over low heat for 10-15 minutes, occasionally stirring. The sauce
should thicken as it cooks.
7. If adding, mix in raw spinach, letting it cook. (This should only take a few
minutes.
8. Enjoy over quinoa, steamed vegetables or with a whole wheat tortilla!
Delicious with a dollop of tzatziki sauce.
Whole Wheat Tortillas
Yield: 6-8 servings
Prep time: 10 minutes + 20 minutes rest time
Total time: 45 minutes
These are delicious used for quesadillas, tacos, wraps or as an accompaniment to a savory soup or dip. You may want to make a double batch as they go very quickly in our household!
Ingredients:
2 cups (+ extra for kneading) whole wheat flour (or any flour of your choosing)
¼ teaspoon baking powder
½ teaspoon salt
3 tablespoons olive oil, coconut oil, avocado oil or canola oil
¾-1 cup water
Directions:
Yield: 6-8 servings
Prep time: 10 minutes + 20 minutes rest time
Total time: 45 minutes
These are delicious used for quesadillas, tacos, wraps or as an accompaniment to a savory soup or dip. You may want to make a double batch as they go very quickly in our household!
Ingredients:
2 cups (+ extra for kneading) whole wheat flour (or any flour of your choosing)
¼ teaspoon baking powder
½ teaspoon salt
3 tablespoons olive oil, coconut oil, avocado oil or canola oil
¾-1 cup water
Directions:
- In a large bowl, stir together flour, baking powder and salt. Mix until thoroughly combined.
- Add oil, stirring until the mixture becomes almost pebble like.. (If using coconut oil, melt slightly in the microwave so that it is liquid form but taking care that it is not hotter than room temperature.)
- Using a spoon, hollow out the center of the mixture to make a “well.” A little at a time, add water, stirring as you go. You want the dough to be sticky but not too wet. If you add too much water, add in more flour, one ½ teaspoon at a time.
- Using your super clean hands, begin kneading the dough by using the heel of your palm to press down on the dough. Fold dough over and press again. Do this for an arm-aching 2-3 minutes or until all of the mixture is incorporated in the bowl and the outside is shiny and smooth.
- Place dough on floured (and clean) countertop or cutting board. Cover with bowl and let “rest” for at least 20 minutes.
- Cut dough into desired number of tortillas. This recipe will make 6 larger tortillas or 8 smaller.
- Roll each section into a ball and roll out using a rolling pin (or whatever handy tool you can MacGyver to thinly roll out dough!). You can decide how thin you would like your tortillas to be but, if they are thin enough to see through, that is probably too thin.
- Heat a nonstick skillet over medium heat. Spray or brush pan with oil.
- Add tortilla to the heated skillet. Once bubbles begin to appear, flip carefully using a spatula. Allow to cook on other side briefly, allowing bubbles to form once again. Remove from pan! These cook very quickly and the key is cooking them completely without overcooking so they are no longer pliable. Repeat for all of the tortillas!
- Enjoy!!
- For added flavor, feel free to add in herbs like rosemary or thyme to the dry mixture while making the dough. You can also substitute garlic salt, onion salt of any other flavoring of salt for the regular salt.
- For a boost of nutrition, you can puree a vegetable into the water. I’ve used spinach, red pepper and jalapeno and all are delicious! Use mixture the same way you would use the water in the directions.
Banana Pancakes
Yield: 1-2 servings
Prep time: 5 minutes
Total time: 10 minutes
A healthy, nutritious take on the classic breakfast treat. Perfect with sliced fruit and Greek yogurt, almond butter or a dash of maple syrup.
Ingredients:
1 ripe banana - the riper the better.
2 eggs
¼ teaspoon cinnamon (optional)
½ teaspoon vanilla extract (optional)
Coconut oil/ avocado oil/ olive oil/ butter for greasing pan
Pancake toppings of your choosing!
Directions:
Yield: 1-2 servings
Prep time: 5 minutes
Total time: 10 minutes
A healthy, nutritious take on the classic breakfast treat. Perfect with sliced fruit and Greek yogurt, almond butter or a dash of maple syrup.
Ingredients:
1 ripe banana - the riper the better.
2 eggs
¼ teaspoon cinnamon (optional)
½ teaspoon vanilla extract (optional)
Coconut oil/ avocado oil/ olive oil/ butter for greasing pan
Pancake toppings of your choosing!
Directions:
- Remove banana peel and mash with a fork until an almost liquid consistency.
- Add both eggs to the banana, lightly whipping the mixture until airy. Stir in cinnamon and vanilla if using.
- Lightly grease a skillet with oil. Heat pan completely over medium heat.
- Pour desired amount of batter into center of the pan. (I find it works best to make one at a time). Wait until the edges begin to firm up and the top seems less runny. Carefully flip pancake. Make sure it cooks all the way through. Should be golden brown in color. Repeat with the rest of batter.
- Serve with desired toppings and ENJOY!!
