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Ingredients:
Directions
YIELD: SERVES 4
TOTAL TIME: 15 min
This eye-appealing recipe was
designed for kids but it can be
fun for adults also. It is simple
to make and quite nutritious
with fruits, veggies, and
protein. This recipe is gluten
and dairy free for individuals
with Celiacs or sensitive stomachs. With a dish like
this, kids would not only have fun, but they will also
enjoy the fresh ingredients. Providing plenty of
vitamin A, this recipes is not only easy on the eyes,
its good for the eyes!
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Ingredients
4 eggs
2 cups cooked brown rice
4 medium to large red tomatoes for stuffing
6 oz. mozzarella soy cheese from Trader Joes
1/2 cup steamed broccoli florets
1/2 cup cooked yellow corn kernels
1 large shredded carrot
2 diced tomatoes
4 black olives each cut in half
1 celery stalk
Directions
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2.
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Ingredients
Directions
This eye-pleasing recipe
was inspired by one of the
greatest childrens books
ever written The Very
Hungry Caterpillar. With
a plate like this, how can a
child say no to this? This
recipe is gluten free for
kids (and kid-at-heart
adults) who have Celiacs.
It also has a variety of fruit, so your child will have a
couple of choices. A much healthier alternative than
your typical desserts like putting, it provides much
needed vitamins and fiber. Feel free to change up the
fruits that make up head, for instance, raspberries or
cherry.
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Food
Total
Cost
Total
amount
Servings in
container &
amount per
serving
Cost Per
Serving
(amount of
serving)
Amount
in recipe
Cost for
entire
recipe
Recipe
Servings
Cost for
1
serving
$.99
1
cucumber
1 serving of 1
cucumber each
$.99/1 serving
= $.99
1/4
cucumber
1/4 cucumber
= 1/4 serving
1 serving
$.25/1
serving =
$.25
1 serving
$.14/1
serving =
$.14
1 serving
$.12/1
serving =
$.12
1 serving
$.05/1
serving =
$.05
1 serving
$.07/1
serving =
$.07
1 serving
$.07/1
serving =
$.07
1 serving
$.09/1
serving =
$.09
1 serving
$.47/1
serving =
$.47
Cucumber
1/4 x $.99 =
$.25
$2.48
10 oz.
18 servings of 1
tomato each
$2.48/18
servings = $.14
1 tomato
Cherry
Tomato
$.99
1 stalk
8 servings of 1
stem each
$.99/8
servings= $.12
1 stem
$.79
8 carrots
8 servings of 1
carrot each
$.79/8
servings= $.10
carrot
Celery
Carrots
1 x $.14 =
$.14
1 stem = 1
serving
1 x $.12 =
$.12
carrot =
serving
x $.10 =
$.5
$.89
1 bunch
7 servings of
1 radish each
$.89/7 servings
= $.13
radish
Radish
radish =
servings
x $.13 =
$.07
$1.60
4 apples
4 servings of 1
apple each
$1.60/4
servings = $.40
1/6 apple
Apple
Peanut
Butter
1 tomato = 1
serving
1/6 apple =
1/6 servings
1/6 x $.40 =
$.07
$2.50
16 oz.
14 servings of 2
Tbsp. each
$2.50/14
servings = $.18
1 Tbsp.
1 Tbsp. =
serving
x $.18 =
$.09
Hummus
$4.74
10 oz.
10 servings of 2
Tbsp. each
$4.74/10
servings = $.47
2 Tbsp.
2 Tbsp. = 1
servings
1 x $.47 =
$.47
Food
Total
Cost
Total
amount
Servings in
container &
amount per
serving
Cost Per
Serving
(amount of
serving)
Amount
in recipe
Cost for
entire
recipe
Recipe
Servings
Cost for
1 serving
$2.80
4
tomatoes
4 servings of 1
tomato each
$2.80/4 servings
= $.70
4 tomatoes
4 tomatoes
= 4 servings
4 servings
$2.80/4
servings =
$.70
Tomato
4 x $.70 =
$2.80
$2.75
16 oz.
8 servings of 1
cup each
$2.75/8 servings
= $.34
2 cup
Brown Rice
$1.99
1 doz.
12 servings of 1
egg each
$1.99/12
servings= $.17
4 eggs
$1.79
10 oz.
1 servings of 1
cup each
$1.79/1.25
servings= $1.43
cup
Egg
Corn
1 head
4 servings of
cup each
$1.79/4 servings
= $.45
cup
Broccoli
cup = .4
serving
4 servings
4 servings
cup = 1
serving
4 servings
1 x $.45 =
$.45
$2.99
12 oz.
2 servings of 6 oz.
each
$2.99/2 servings
= $1.5
6 oz.
Soy
Mozzarella
6 oz. = 1
serving
4 servings
1 x $1.5 =
$1.5
$.79
8 carrots
8 servings of 1
carrot each
$.79/8 servings=
$.10
1 carrot
Carrots
1 carrot =
1 serving
4 servings
1 x $.10 =
$.10
$1.50
3.8 oz.
7 servings of 4
olives each
$1.50/7
servings= $.21
4 olives
4 olives = 1
serving
$.99
1 stalk
8 servings of 1
stem each
$.99/8 servings=
$.12
1 stem
1 x $.21 =
$.21
1 stem = 1
serving
1 x $.12 =
$.12
$.45
1 lemon
1 servings of 1
$.45/1 servings
2 Tbsp.
2 Tbsp. = 1
Celery
Lemon
2 x $.34 =
$.68
4 eggs = 4
servings
4x $.17 =
$.68
4 servings
.4 x $1.43 =
$.57
$1.79
Olives
2 cup = 2
servings
4 servings
4 serving
4 servings
$.68/4
servings =
$.17
$.68/4
servings =
$.17
$.57/4
servings =
$.14
$.45/4
servings =
$.11
$1.5/4
servings =
$.38
$.10/4
servings =
$.03
$.21/4
servings =
$.05
$.12/4
serving =
$.03
$.45/4
lemon each
= $.45
serving
servings =
$.11
1 x $.45 =
$.45
Olive Oil
$5.99
17 fl. oz.
34 servings of 1
Tbsp. each
$5.99/34
servings = $.18
4 Tbsp.
4 Tbsp. = 4
servings
4 servings
4 x $.18 =
$.72
Balsamic
Vinegar
$5.19
12 fl. oz.
27 servings of 1
Tbsp. each
$5.19/27
servings = $.19
2 Tbsp.
2 Tbsp. = 2
servings
4 servings
2 x $.19 =
$.38
Gluten Free
Soy Sauce
$3.41
10 fl. oz.
20 servings of 1
Tbsp. each
$3.41/20
servings = $.17
2 Tbsp.
2 Tbsp. = 2
servings
2 x $.17 =
$.34
4 servings
$.72/4
servings =
$.18
$.38/4
servings =
$.10
$.34/4
servings =
$.09
Food
Total
Cost
Total
amount
Servings in
container &
amount per
serving
Cost Per
Serving
(amount of
serving)
Amount in
recipe
Cost for
entire
recipe
Recipe
Servings
Cost for
1
serving
$1.60
4 apples
4 servings of 1
apple each
$1.60/4
servings = $.40
4 apples
4 apples = 4
servings
4 servings
$1.60/4
servings =
$.40
4 servings
$.09/4
servings =
$.02
4 servings
$.086/4
servings =
$.02
4 servings
$.27/4
servings =
$.07
4 servings
$.44/4
servings =
$.11
4 servings
$.33/4
servings =
$.08
4 servings
$.31/4
servings =
$.08
4 servings
$1.00/4
servings =
$.25
4 servings
$.98/4
servings =
$.25
Apple
4 x $.40 =
$1.60
$1.78
2 lbs.
20 servings of
1/4 cup each
$1.78/20
servings = $.09
cup
Brown
Sugar
$2.48
2.37 oz.
29 servings of 1
tsp each
$2.48/29
servings=
$.086
1 tsp
$3.72
1.1 oz.
13.53 servings
of 1 tsp each
$3.72/13.53
servings= $.27
1 tsp
Cinnamon
Nutmeg
1 x $.09 =
$.09
1 tsp = 1
serving
1 x $.086 =
$.086
1 tsp = 1
servings
1 x $.27 =
$.27
$18.65
3 lbs.
42 servings of
cup each
$18.65/42
servings = $.44
cup
Almonds
cup = 1
servings
1 x $.44 =
$.44
$5.88
24 oz.
4.44 servings of
1 cup each
Dried
Cranberries
Butter
cup = 1
serving
$9.99
16 sticks
16 servings of 1
stick each
$5.88/4.44
servings =
$1.32
cup
$9.99/16
servings = $.62
stick
cup =
serving
x $1.32 =
$.33
stick =
serving
x $.62 =
$.31
Strawberries
$2.99
12
strawberries
12 servings of 1
strawberry each
$2.99/12
servings = $.25
4
strawberries
4
strawberries
= 4 servings
4 x $.25 =
$1.00
Fruit Wrap
$.49
1 wrap
1 serving of 1
wrap each
$.49/1 serving
= $.49
2 wrap
2 wrap = 2
serving
2 x $.49 =
$.98
Grain: According to ESHA, Tim got 17 g of carbohydrates which was 6.5% of his recommended daily
carbohydrate intake of 258 grams per day. According to MyPlate, Tim got 0 oz. out of 6 oz. which was 0% of
his daily grains from this meal. This is because the carbs provided from this dish was from fruits and vegetables
which have their own respective categories in MyPlate.
Protein: ESHA gave Tim 7 grams of protein out of the 23 grams he needs per day. This was 31% of his
daily protein. Most of the protein came from the peanut butter, but there were also small amounts from the
veggies and humus. MyPlate gave Tim 2 oz., 39% of the 5 oz. recommendation.
Vegetable: MyPlate gave the meal .83 cups out of the 2.5 cups recommended for vegetables. This
provided 33% of Tims vegetables. This came from the cucumber, radish, and celery. ESHA doesnt record a
vegetable group, but did give the dish a lot of fiber, B vitamins, vitamin C, vitamin A and a ton of Biotin.
Fruit: An apple slice provided a small amount of fruit for this dish, providing Tim with .27 cups, 18% of
his recommended fruit of 1.5 cups in MyPlate. ESHA listed it as carbs, fiber and vitamins.
Dairy: No dairy in MyPlate, giving Tim 0% for the appetizer. ESHA gave Tim 5% of Tims calcium
though, which came from the veggies.
Grain: There wasnt any grain from this dish, so MyPlate gave Tim 0% for grains, but it did have apple
and other sugars so carbohydrate from ESHA was 47 grams, giving Tim 18% of the 258 grams he needs per
day.
Protein: The dish provided Tim with 2.5 grams of protein, which probably came from the almonds in the
filling of the baked apple. This provided 11% of Tims 23 gram protein need. MyPlate gave the dish 12% with
.62 oz out of 5 oz.
Vegetable: No veggies were in the dessert besides the strawberry leaves for garnish, but we didnt really
expect Tim to eat those.
Fruit: We figured Tim would eat the whole dessert, since hes a kid, so Tim got a lot of fruit from this
dish. He got about 2 cups out of the 1.5 he needed, so that gave him 137 % of his daily fruit needs. ESHA
provided the specific micronutrient information: about 6 grams of fiber, 25% of vitamin A, 38% of vitamin E,
and 33% of vitamin C.
Dairy: Even though butter was used for the filling, MyPlate didnt record any dairy, which makes sense
because butter doesnt provide much calcium or other nutrients besides fat. So Tim got only 3% of his calcium
from this dish, according to ESHA and 0% dairy according to MyPlate.