Tips For Preparing Healthy Keiki Meals

Sam Choy
By Sam Choy
Wednesday - June 17, 2009
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This week Chef Roger Stettler joins us in the kitchen to offer tips on cooking healthy food for the keiki.

This show aired originally in May 2008.

HOMEMADE GOURMET BABY FOOD

Always wash your hands before preparing food. Use clean cutting board, equipment and containers to cook and store food.

Wash and peel fruits and vegetables and remove seed before using.

To cook: Boil, steam, or bake then blend or mash.


Wash fresh fruit. Cook with just a little boiling water until soft. Puree and strain if there are any lumps. Cut food into cubes and add a little water or fruit juice. Blend in a blender to desired consistency. Do not add salt, sugar or fat. If the baby food is too thin, add baby rice cereal to thicken the mixture. If the baby food is too thick, OK to add fruit juice, formula or juice from the cooked vegetables.

Suggested vegetables: carrots, squash, sweet potatoes, peas, green beans, spinach, cauliflower and beets.

Suggested fruits: banana, pears, peach, apricots, cantaloupe and apples.

Suggested recipe: After spinach is cooked and blended, add small cubes of salmon for a healthy meal.

Cover and refrigerate or freeze cooked food after it is cooled down immediately after it is prepared.

Keep pureed food in a covered container in the refrigerator for no more than three days.

TODDLER WHOLE WHEAT MACARONI AND CHEESE

* 5 ounces whole wheat penne rigate (any preferred brand, shape)
* 2 ounces carrots
* 2 ounces bell peppers
* 7 ounces fresh cream
* 2 ounces cream cheese
* 1 ounce grated Parmesan cheese
* 4 fresh Italian basil leaves

Take a medium-size pot, fill with water, add about a half tablespoon salt and bring to a boil.

Boil pasta till al dente for about six to eight minutes depending on the brand and shape of the pasta; check the box for suggested boiling time. Strain the pasta and spread it out on a plate or tray to cool off.


Cut carrots and bell peppers into brunoise (very finely chopped), or place them into a food processor.

Wash the basil leaves and chop finely.

Heat a sauté pan over medium high heat; add the carrots and bell peppers and a touch of water. Sweat the vegetables for about 2 minutes; add the cream and bring to a boil, reduce the cream for about 3 minutes. Add the cream cheese and keep boiling till the cheese is dissolved. Keep boiling if you prefer the sauce thicker.

Add the pasta and basil and bring back to a boil. Finish off with Parmesan cheese. There is no need for additional salt, since there is enough flavor in the cheese.

Makes two servings.

(Watch “Sam Choy’s Kitchen” Saturdays at 6:30 p.m. on KHNL News 8.)

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