Waching daily Aug 30 2018

Hi, everyone. I'm Maria and

this is Julissa and also Ethan.

We are going to be making

an amazing salad today with

a vinaigrette dressing. What do

you think a vinaigrette is?

It contains oil, vinegar

and herbs.

That's correct. The mixed

greens, cucumber, and tomato

in our salad are part of the

Vegetables Food Group.

This is shown as the

green-shaded section of the

MyPlate icon. Then we're

going to add this yummy apple

from the Fruits Group, shown as

the red section on my MyPlate.

MyPlate reminds us to make

half of our plates fruits

and vegetables.

What else do you think that

we can add?

Maybe low-fat cheese.

Low-fat cheese is from the

Dairy Food Group. So the

dressing is not part of any of

the food groups, although

the oil inside the vinaigrette

does have essential nutrients.

Are we ready to make our salad?

Yeah.

Perfect.

So the first step is you're

going to wet your hands

with running water.

Now apply soap, and you're

going to scrub your hands

for about 20 seconds.

Or, another tip you can do,

is you can sing

"Happy Birthday" twice.

Under your nails, behind the

hand get in-between

your fingers.

Then you can rinse your

hands off.

And now you're going to use the

paper towel to turn

off the faucet.

There you go!

We're going to go ahead and

start with cleaning these herbs.

Do we wash them the same way

we wash our hands?

No, we don't use any soap or

detergent on vegetables or

fruit. So we're just going to

run this under some cool water

over here and make sure that

they're all clean. And you're

going to make sure that the

water runs through them.

That's going to be cool

water, okay?

And then, what's this?

A colander!

Very good.

So we're ready to prepare our

rinsed cucumber for our salad.

So what we're going to do is,

we're going to hold the

cucumber like this firmly and

we're going to use this.

What's this?

A peeler.

Very good. You can see the

blade in the middle is the one

that's going to actually cut it

like a knife, and then the ones

on the edges are going to

prevent from us going into

the cucumber.

To make it look pretty, we're

going to partially peel it, so

we have alternating strips of

green and white.

Hold it firmly, but not too

tight, leaving some strips of

green for color and nutrition.

Now, to slice the cucumber,

first we make sure we have our

cutting board so that we have a

sturdy surface that

won't wobble.

Ask an adult to first cut the

cucumber in half lengthwise.

This will help the cucumber

lie flat when you slice it

into pieces.

Then we're going to lay it flat.

Now, with one hand holding

one end of the cucumber we

use the same hand we write

with to hold our knife and grip

it firmly around the handle.

And we take one slice at a time.

Good job, Ethan.

I kind of feel that you do it

better than I do.

What are we going to add to the

salad first?

Apples.

Perfect.

So, we going to put the apples..

First we make sure that we

have our cutting board,

so that we have a sturdy

surface that won't wobble.

We take one slice at a time,

placing the flat side of the

apple slice down.

With one hand holding the

knife and one hand holding

the apple, keep our other

hand's fingers curled so only

our knuckles show.

We take our knife and we

make a downward motion,

cutting the apple.

The pieces of the apple should

be about the same size as dice,

like you use in a board game.

That's why this kind of

chopping is called dicing.

The tomatoes, then we're also

going to put 1/4 cup of cheese,

the low-fat cheese that,

remember, we did that earlier.

Let's go over some knife safety.

Never leave knives in the sink,

and always have an adult clean

the knife and also dry it

for you.

All right, so now we're going

to make our vinaigrette.

As you can see, we have our

oil, we have our vinegar...

and then we have our teaspoons

and tablespoons.

And they are in fractions of

1/4, 1/2, 1 tablespoon, and also

1/8, as you can see here,

and these are used for dry

and also wet ingredients.

So we're going to begin first

with the vinegar.

Can you help me with that?

Yeah.

Okay.

So we're going to do 1

tablespoon of vinegar.

And then make sure that you

fill it all the way to the top.

That's really important,

for it to be precise.

And make sure you hold it

steady so we don't make a mess,

too. Okay?

Perfect.

Now we're going to have oil.

You want to help me with that?

Yeah.

Perfect.

So there's that, and we'll move

the bowl over here. Make sure

it's all the way to the

top, and we don't want

to make a mess.

Remember we had talked about

that this has good, what?

Nutrients?

And now we're going to do one

more of those.

Perfect.

That's good.

<Maria laughs>.

Has to be perfect.

Exactly.

It has to be perfect.

And then we're going to go

ahead now and we're going

to put our herbs in.

And so we're going to have 1

tablespoon of our herbs.

We take 1 tablespoon.

There you can hold as well.

Put it in there.

This is going to give our salad

a really nice taste, too.

Now the salt.

The salt's very important

because it's going to give a

little bit of flavor.

We also don't want to put too

much salt.

It's going to be 1/4 teaspoon

of salt.

I'll just use the back of the

knife to, uh...

Yes.

And now we're going to have

a pinch of pepper.

Okay.

So the pinch of pepper is

basically just going to be

just a little pinch, like that.

Great! We're all set.

We can either whisk this or we

can put it in a jar.

We're going to dress the

salad now.

Okay, so you want to

Who wants to do the...

All right.

Here you go.

So pour it over.

Perfect.

Now we're going to mix it

all together.

Okay.

So make sure that, when you're

mixing it, that you get all

the sides.

Make sure you mix it

really well.

And after really taking our time

to make a delicious salad,

now let's enjoy it.

How do we like it?

Good.

For more infomation >> Team Nutrition Cooks! Salad With Vinaigrette Dressing Video - Duration: 6:10.

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Team Nutrition Cooks! Scrambled Eggs With Spinach Video - Duration: 4:42.

Hi, I'm Charlie and today Ethan,

Bella and I are making

scrambled eggs with spinach

and toast.

You don't have to wait

till breakfast to eat these.

Me and my mom sometimes

cook these for dinner, too.

Eggs can be made at any time

of the day.

To make the dish,

we're going to use eggs

from the Protein Food Group

of MyPlate, spinach from

the Vegetables Group,

and whole-wheat bread

from the Grains Group.

The MyPlate icon

reminds us that we need

foods from all 5 food groups

to be healthy and grow.

This recipe includes 3 of the

5 food groups. You can add a

glass of low-fat milk and a

fruit and have a MyPlate meal.

The first thing you want to do

in working in the kitchen is

to wash your hands.

So the first step is you're

going to wet your hands

with running water.

Now apply soap, and

you're going to scrub

your hands for about

20 seconds.

Or, another tip you can do,

is you can sing

"Happy Birthday" twice.

Under your nails,

behind the hand get

in-between your fingers.

Then you can rinse

your hands off.

And now you're going to

use the paper towel to turn

off the faucet.

There you go!

Inside this shell are a lot

of different possibilities.

Eggs can be cooked so many

different ways and used in

lots of different recipes.

So what's inside here needs

to get into the pan.

That's right.

We need to crack the shell

to get that egg we're

going to cook.

Make sure the egg isn't

already broken or cracked.

So you're going to take the egg,

and you're going to hold it like

this: two fingers on the side

and one on top, and you're

going to crack it against a hard

surface such as this bowl.

And you want to get one big

crack, so you want to hit it

kind of hard... like that.

Using both thumbs, you're

going to separate the shell then

empty the egg into the bowl.

The empty shell goes into the

garbage, and we wash the cutting

board in hot, soapy water to

make sure no raw egg is on

there before using it again.

We should also wash our

hands again in case we touched

some of the raw egg.

Are we ready to whisk?

This is what we use to

scramble our egg, right?

Yeah. It's a whisk,

and it mixes the egg yolk and

the egg white together.

If you don't have a whisk,

you can also use a fork.

You're going to move in a

circular motion, just like that,

and what you want to do is you

want to break the yolk, so you

can mix the egg whites and

the egg yolks together.

And you know it's done when

everything's an even,

pale, yellow color.

After we've used the whisk

or fork, we wash it before

we use it to whisk

anything else.

To make scrambled eggs

with spinach, you need

1/2 cup of spinach.

So you're going to grab it

and you're going to pack the

spinach until it reaches the

half-cup line.

You want to fit as much

as you can, because when you

cook the spinach it will shrink.

So I just got to, like,

push down?

Yeah, just keep pushing it down.

That's perfect.

Let's toast our bread,

so it's ready when our

egg is finished.

The toaster has coils on the

inside that heat up when you

plug in, and it warms the bread.

So, Bella, can you put the

bread in there for me?

You can put the slice of bread

in, set the dial to how toasted

you want it.

It has either numbers or

it says; Light, Medium or Dark.

When the bread is toasted,

a spring pops the toast out.

Use your eyes and your nose

to make sure the toast

isn't burning.

And now we can toast the bread.

Now we can cook.

We'll need to add some oil to

the pan to help the eggs to cook

easily and keep them from

sticking to the pan.

There we go.

We need to have a spatula ready.

The spatula will move the eggs

around in the pan to make sure

the egg is fully cooked.

Let's add the eggs.

All right.

<sizzling>

There you go.

Now let's grab the spatula and

mix it around a little bit.

And now Bella you're going to

move it in a circular motion

just like you were whisking.

There you go.

When should we add the spinach?

Oh, we can add it now.

Cool.

Okay.

Thank you.

And mix it all up, Bella.

That's a lot of spinach.

It is, but spinach has a lot

of water in it, and once

you cook it, it shrinks.

There you go.

Just mix it all up.

You're moving the egg around

so that the egg doesn't stick

to the bottom of the pan.

The egg on the bottom,

closest to the heat,

will cook first.

Drag the spatula across

the bottom of the pan to

move the cooked egg aside,

so that the uncooked egg

can move closer to the heat.

Keep pulling the cooked egg

aside until all of the runny

egg has had a chance to cook.

You will know the egg is

cooked when there isn't

any more liquid in the pan

and the egg goes from being a

liquid to being a solid and the

whole mixture is firm

and cooked.

That's done.

All right, so we'll turn

this stove off.

Great.

And let's plate it.

There we go.

Yummy!

That looks delicious.

Good.

All right, you want to taste it?

Yeah. Okay.

Be careful to make sure it

cools down before you try it.

Is it good?

Yeah.

All right! We did it.

High five!

For more infomation >> Team Nutrition Cooks! Scrambled Eggs With Spinach Video - Duration: 4:42.

-------------------------------------------

Team Nutrition Cooks! Applesauce Video - Duration: 7:03.

Hi, I'm Charlie, and today,

Lily, Jordan and I are

making applesauce.

With all these yummy apples.

Yeah, it's so easy, you'll want

to make it yourself all

the time.

So, to make applesauce, we're

going to need apples from the

Fruits Group and water.

The Fruits Group, is shown as

the red section of the

MyPlate icon.

MyPlate reminds us to make

half our plates fruits and

vegetables for good health.

Applesauce is a fun and

delicious way to eat fruit as

part of the a meal or as

a snack.

The first thing you want to do

in working when the kitchen

is to wash your hands.

So the first step is you're

going to wet your hands

with running water.

Now apply soap, and you're

going to scrub your hands

for about 20 seconds.

Or, another tip you can do,

is you can sing

"Happy Birthday" twice.

Under your nails, behind the

hand get in-between

your fingers.

Then you can rinse your

hands off.

And now you're going to use the

paper towel to turn

off the faucet.

There you go!

They might have germs or dirt

on them, so we should

rinse them.

Yes, we should.

We're going to put them under

cold, running water.

Should we scrub them with

the scrub brush?

Yes, we should. It's kind of

like brushing your teeth,

but gently, you don't want

to mush them.

Like this?

Perfect.

Get all sides of it.

There we go, now our

apple's clean.

We can make applesauce

using apples that are peeled

or we can use apples with

the peels still on.

We're going to peel one

apple to learn how to go

about peeling fruits or

vegetables, if a recipe

calls for it.

For applesauce we would

make it with apples that have

the peel on because it's

faster and better for us.

The apple peel has fiber,

which helps us feel full and

has many other benefits for

our health.

Let's practice peeling

the apples.

Do you know what this is?

What?

It's a peeler.

A peeler works like a knife.

The sharp blade is on the

inside, and the outer edge

keeps the blade from cutting

into the apple.

Hold it firmly, but not too

tight, and keep your hands

on the bottom part of

the peeler.

You're going to go from the top

to the bottom.

Just like that.

Can I try?

Yeah.

The best way to peel apples

is to use the peeler and peel

the strips from the top to the

bottom of the apple until the

peel is gone.

It's best to peel apples over a

clean cutting board and not

over the garbage, because you

don't want your fruit to

fall in.

After you've peeled the

entire apple, the peels can

go in garbage bowl, which

we will later empty into

the trash or compost bin.

Jordan, do you know what

this is?

Yes. It's an apple corer.

It cuts the apple into slices

and leaves the seeds and

core alone by itself.

That's right.

The best way to do this is to

make sure you are above the

apple so you can push down.

It is very sharp, so be careful

of your fingers when you're

pushing down.

And you're going to put it over

the apple, and you're going

to push down.

Make sure to get above it.

There you go.

Once the slices are safely

removed, take out the core

and seeds and put them

in the garbage bowl, which

we will later empty into

the trash or compost bin.

If you're having trouble with

it, don't bang it around to

get it unstuck.

Ask an adult for help.

Here, let me get this, Jordan.

I got you.

Yeah. Ooh.

Just like that.

See how it separated the apple?

Yeah.

Now remove the apple slices

for me.

Get them all out.

And it leaves us with...

Mmm.

Got it?

The core.

Now that we have our slices,

we need to cut them into

smaller pieces that are about

the same size so they will

cook evenly.

First we make sure that

we have our cutting board, so

that we have a sturdy surface

that won't wobble.

And to protect our countertops.

That's right.

We use the same hand we write

with to hold our knife, and grip

it firmly around the handle.

We take one slice at a time,

placing the flat side of the

apple slice down.

This is so that the apple

doesn't roll around when

you try and cut it.

With one hand holding

the knife and one hand

holding the apple, keep

the other hand's fingers

curled under, so only our

knuckles show.

We take our knife and we make

a downward motion cutting

the apple.

So now Jordan, why don't

you try it?

Mm-hmm.

Make your fingers like a

claw and bring it up close

to the knife.

Like this?

Just like that.

That's perfect.

There you go.

And you're just going to

keep doing that.

The pieces of the apple should

be about the same size as dice,

like you use in a board game.

That's why this kind of

chopping is called dicing.

And just like that, we've

diced apples.

Now, when we're done using

our knives, we never leave

them in the sink, because

someone using the sink may

not see them and cut themselves.

Adults can be in charge of

rinsing your knives, drying

them and putting them

away safely.

Now we're going to add

water and the apples in.

Since you're going to need

a half cup of water, let's use

this liquid measuring cup.

When we pour liquid into a

measuring cup, we make sure

it's on a flat surface.

Get eye-level to the top line

of the liquid so you can see

when it reaches half a cup.

Let's try measuring and looking

for the top of the liquid.

So, Jordan, can you pour the

water in there for me?

And, Lily, hold it steady

for me.

You want to see it when it

reaches that half cup line.

And stop.

Perfect.

And now let's get eye-level.

Get down.

Is that a half cup?

Yeah.

Perfect.

There we go.

Now that we have all our

ingredients, can we cook it?

Yes, we can.

Our applesauce is just

apples and water.

That's all we need to

make applesauce.

Let's put these

ingredients together.

There you go.

By using your hand, you can

just scoop them in.

Yeah, there we go.

Thank you.

There we go. Perfect.

Great.

Now let's take our pot with the

ingredients and bring it to

the stove.

Stovetops can get very hot,

so I'm going to pay attention

and move slowly.

It is also important to keep our

cooking area clean.

We want to make sure that we

aren't wearing anything that

hangs near the stove, like loose

clothing or long hair.

Keep oven mitts, wooden

utensils, food packaging, towels

and curtains away from the

stovetop, too.

The reason we need to heat

these ingredients is for the

water to cook the apples,

making them softer.

We turn on the burner to medium

heat and slowly bring the heat

up to the boiling

point of water,

which is 212 degrees Fahrenheit.

We can cover the pot to keep

the heat in, which also speeds

up the cooking process.

And we'll check on the apples

in about 25 minutes.

We can check to see how the

apples are doing.

Let's turn off the heat first.

When we're going to take off

the lid, we use an oven mitt

and make sure we open

it away from us.

Why don't you take the spoon

and stir?

Make a circle slowly so nothing

in the pot spills.

Make sure your spoon goes all

the way to the bottom, so that

everything is stirred.

You know why we stir?

'Cause it's fun, and it also

helps cool down the apples.

That's right.

We stir to make sure the heat

from the bottom and the sides

of the pot distributes evenly,

and also to make sure that food

doesn't stick to the sides

of the pot.

Now that the apples have

cooled down for 10 minutes.

I know what job you can do.

Mash the apples!

That's right.

First we got to put them in

the bowl here.

All right.

Now, Jordan, you're doing to

take that masher right there...

Let's bring this right here.

You're going to mash.

Go!

There you go.

If you don't have a masher,

you can also use a fork.

You can also do the same thing

with mashed potatoes.

That looks pretty good to me.

Here, get right over here.

Perfect.

Let's see.

Does that look mashed

to you, Lily?

Yeah.

All right that looks

pretty mashed.

Let's do it.

Cheers!

What? Oh.

All right.

Mmm.

Oh, that's good.

It's so good.

Mmm.

For more infomation >> Team Nutrition Cooks! Applesauce Video - Duration: 7:03.

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Team Nutrition Cooks! Corn and Zucchini Pancakes Video - Duration: 7:54.

Hi, I'm Naiyah, and today,

Willow, Jack and I are

making pancakes.

These pancakes are made

with vegetables, zucchini

and corn.

Are they like

breakfast pancakes?

They are.

They're good at any time really.

I like them with low-fat Greek

yogurt and skim milk at dinner.

To make these pancakes,

we're going to use zucchini,

green onion and corn from

the Vegetables Food Group.

The Vegetables Food Group

is shown as the green-shaded

section of the MyPlate icon.

And these pancakes also include

eggs, from the Protein Food

Group, and whole wheat flour,

from the Grains Group.

MyPlate reminds us to make

half our plates fruits

and vegetables.

Veggies in my pancakes?

That sounds like a great way to

eat my veggies.

That's right, so we can get

to the cooking.

So the first step is you're

going to wet your hands

with running water.

Now apply soap, and you're

going to scrub your hands

for about 20 seconds.

Or, another tip you can do,

is you can sing

"Happy Birthday" twice.

Under your nails, behind the

hand get in-between

your fingers.

Then you can rinse your

hands off.

And now you're going to use the

paper towel to turn

off the faucet.

There you go!

So we need to rinse them first

under cool, running water.

Willow, you want to come rinse?

Okay.

We're going to use this

vegetable brush so we get

all the dirt and germs off.

And you rinse them nice and

soft, you know, kind of like

brushing your teeth so you

don't mush them.

I'll rinse these green onions.

Go right ahead, Jack.

You're doing a great job.

To make these zucchini pancakes

we first grate the zucchini.

Do you kids know what this is?

A grater.

You're right, Jack.

A grater works like a knife.

The sharp blades are on all

four sides of each box.

Each side have different shapes

and will cut or shred different

ingredients in different shapes.

You can use the grater for

different ingredients like

carrots, cheese, and

the zucchini.

How does the grater make

different shapes?

If we wanted slices we're

going to use this side of

the grater.

And if we wanted our small

shreds, we're going to use this

side of the grater.

But for the zucchini, we want

the large shreds.

So this is the side we're

going to use.

We should grate over a

cutting board to catch

the zucchini pieces.

So we're going to hold the

zucchini at the end, and

move the vegetable in a

downward position.

Willow, you want to try?

When we use the grater,

we want to keep our fingers

and our knuckles and every

part of our hand away from

the sharp sides.

Great job, Willow.

And just so you know,

we should stop at about 2

inches, so you don't cut

your hand.

When we're done, we can put

all the zucchini in

the colander.

Willow, you want to help?

Put it in there just like that.

And now we want to remove

as much liquid from the

zucchini as we can, so they

can cook up really crispy.

Jack, you want to help me press?

Sure.

And then we're going to kind of

press the zucchini into the

colander and squeeze as much

liquid as possible.

Wow! Look at all the water that

came out of that.

So what we're going to do next

is we're going to take one of

the onions here, and we're

going to cut it.

So what you want to do is hold

your hand like a claw and you

want to make sure all that's

showing is your knuckles.

Just like this.

And you want to make sure you

try to keep your hand further

away from the knife, maybe

about 2 inches.

Would you like to try, Willow?

Okay.

Okay?

Get you a new one here.

Make sure you move your

hand back.

Nice.

Yeah. Good job.

Right, and next we want to take

our can opener, and you have

two handles.

So you want to latch it

on... <click> Hear that click?

Yes.

That means you can turn.

All right.

...just going to turn it a

little here. And would you

like to turn the rest?

Sure.

All right, Jack.

Would I?

And then you don't want to do

it all the way around.

Okay.

Leave just a little bit open.

Yup. Right there.

Then we're going to take the

handles and open it.

And you can use a fork, you

can use a spoon, and you're

just going to strain it.

Okay.

all the liquid out, get it

all out.

Then, we're going to do 1 1/2

cups of corn.

And put it into this bowl.

Okay. So it's 3 half cups.

Absolutely.

One.

Just make sure that doesn't

overflow, and you can use your

fork or your spoon to make

sure it's not overflowing.

That's one. Two, right.

Two, that's good. All right.

Three.

That's three.

Now we have three.

All right. 1 1/2 cups.

We can put this in our mix

and move on.

So now it's time to crack

the eggs.

Eggs are glue for our pancakes.

So what you're going to do is

grab your egg.

You're going to hold it with

your thumb and your second

and third finger.

You'll crack the eggs, one at

a time, into the small bowl...

and then pour each of them

into the larger bowl, one

at a time.

This way, if parts of the

eggshell fall into the bowl

when you crack it,

it'll be easier

to take the eggshell out of the

smaller bowl than the

bigger bowl.

This recipe requires 3 eggs.

Now we're ready to whisk.

All right.

So we take our whisk and we

use our wrist and turn it in a

circular motion like this.

What it does is it mixes our

white and our yolk together.

And, if you don't have a whisk,

you can use a fork.

So now we have everything

and we're going to put it

all together.

So, we're going to start with

our green onions and mix it

with the zucchini.

Oh so like that?

Just like that.

And then we're going to stir our

whole wheat flour there and

measure 1 cup.

So why is this flour brown?

Whole wheat contains an entire

kernel, bran, germ,

endosperm -- and it makes

our pancakes healthier.

And then you get it to the top,

you want to shave it off with

your butter knife there.

With the back of the butter

knife, you just shave it

right off.

Okay.

Perfect, Jack, and just put it

right into the bowl.

All right.

We need 1/4 teaspoon of salt

and 1/2 teaspoon of

baking powder.

1/2 teaspoon?

Then we're going to mix our

canned corn and our eggs.

All this?

Yes.

And our eggs.

Here you go.

And now we are ready to stir.

Would you like the honor?

I would like the honor.

All right.

Good job.

Am I doing it correctly?

Just like that.

Let me help you out here.

Okay.

You just want to pick it up a

little and mix it all together.

All right.

Just like this.

And then next, we'll

get to cook.

Are you ready for that?

Oh, yes.

We have our pan on the burner

and we're going to set it

to medium.

So we're going to measure

1 1/2 tablespoons of oil.

That's good right there.

Now that we have our oil,

we're going to take 1/4 cup

of our mix, we're going to drop

it into the pan, we're going to

take this spoon and just smooth

it out a little here.

And then would you like

to try, Jack?

Yes!

Okay, cool. You go ahead.

Okay.

Good Job.

You got the smoothing.

I got the smoothing, yes.

Willow, would you like one too?

Okay.

Good job. Good job.

Press it in there.

Put it right in the pan, then

you want to press a little.

Make sure you're not too close.

You don't want to burn

yourself here.

What we're going to do now

is take our timer and put it on

a 5-minute set.

So then, in 5 minutes, we can

flip each one of them over.

And now we're going to flip

to the other side.

Our 5 minutes are up.

So I'll flip one, and then

I'll let you kids flip one

as well.

Look at that, right?

Golden.

Good. Okay, want to try?

Sure.

Good job. Nice flip.

All right, Willow, want to try?

Yup, just like that.

That looks good.

Okay, then what we're going

to do is set the timer again to

another 5 minutes.

Okay.

And when that five minutes is

up, we can eat our pancakes.

And now we're going to eat

our pancakes, so good.

Are you going to try some

yogurt, Jack?

Sure.

Just a little teaspoon.

Mmm.

How's yours, Willow?

Good.

Good?

For more infomation >> Team Nutrition Cooks! Corn and Zucchini Pancakes Video - Duration: 7:54.

-------------------------------------------

Team Nutrition Cooks! Grain Bowls Video - Duration: 4:54.

Hi, I'm Rosie.

And I'm Jack, and this is Bella.

We're going to make

quinoa today.

Quinoa is a seed that's eaten

like a grain.

What does it taste like?

Quinoa has a nutty flavor that

will go really nicely with some

other veggies in our grain bowl.

But you can also cook other

types of grains the same way

that we will cook our quinoa.

You just have to adjust the

cooking time.

Grains are shown as the

orange-shaded section of

the MyPlate icon.

Whole grains are good for our

health in so many ways.

The dietary fiber in our whole

grains, like quinoa, help us

feel full and helps keep our

digestive tract healthy.

What I really like about quinoa

is that it takes a lot less time

to cook than rice, so I don't

have to wait as long.

So the first step is you're

going to wet your hands

with running water.

Now apply soap, and you're

going to scrub your hands

for about 20 seconds.

Or, another tip you can do,

is you can sing

"Happy Birthday" twice.

Under your nails, behind the

hand get in-between

your fingers.

Then you can rinse your

hands off.

And now you're going to use the

paper towel to turn

off the faucet.

There you go!

We're using pre-rinsed quinoa.

So let's measure out 1 cup.

Why don't you do this with a

dry measure cup?

So, you just to spoon

it in. Just like that.

And then when you get it to the

top, you want to shave it off

with your butter knife there.

The back of the butter knife,

you can shave it right off.

Okay.

Looks good.

So now let's measure the water.

The liquid measure allows you

to measure different fractions

of the cup.

This is one-quarter, this

is half a cup, and 3/4

measure mark.

That's so you can pour liquids

and measure.

And the spout makes it easy

to pour liquid.

When we pour liquid into a

measuring cup, we make sure

it's on a flat surface.

Get eye-level to the top line

of the liquid so you can see

when it reaches half a cup.

Let's try measuring and looking

for the top of the liquid.

So, Jordan, can you pour the

water in there for me?

And, Lily, hold it steady

for me.

You want to see it when it

reaches that half cup line.

And stop.

Perfect.

And now let's get eye-level.

Get down.

Is that a half cup?

Yeah.

Perfect.

Let's start to boil the water

that's going to cook our quinoa.

When the quinoa is cooking

and absorbs the water, the

quinoa will get bigger, and

we'll have three cups of

quinoa after it's cooked.

And stovetops are very hot,

so we need to keep our stove

area very clean.

It's important to have more

water than grains when cooking

because grains absorb water.

Different grains have

different ratios...

...so, for quinoa, the ratio is

1 cup of uncooked quinoa

to 2 cups of water.

We turn on the burner to

"high" to get the water to

start boiling quickly.

How do we know when the water

is boiling?

When we heat water, all of the

molecules begin to move, and

they move faster and faster

until we start to see bubbles.

Once we see bubbles, then

we know that the temperature

has reached 212 degrees

Fahrenheit when the water

is bubbling.

I can see the water bubbling.

Can we add the quinoa now?

Okay, so we want to make sure

that the bubbles don't get too

big and jump out of the pot,

so once we see that it's reached

its boiling point, we can lower

the heat to prevent it

from overflowing.

And once we lower the heat,

we change the water from

boiling to simmering.

Okay.

Now the water isn't

bubbling anymore.

Right.

When we add things to boiling

water, the temperature gets

really low because the quinoa

we added isn't as hot as the

boiling water we added it to.

So now it's time to cook

our quinoa.

All we have to do is cover

the pot...

...and I'm going to put 15

minutes on the timer.

All right.

And we'll just check back in

15 minutes.

It's been 15 minutes.

Can I check on the quinoa now?

Do you remember how to open

the lid?

You open it out away from your

face with these mitts to let out

the hot steam.

And there's your quinoa.

So we can tell the quinoa

is done because all the liquid

is absorbed. And it looks like

quinoa has popped like

popcorn kernels.

Grains go well with so many

things, it's so easy to top them

off with other foods.

Here's a bowl for Bella.

Thank you.

You're welcome.

And one for Jack.

Thank you.

And we get to choose a protein

to mix in.

Can I put in broccoli, carrots,

and some fruit too?

Yes, it's a bowl made of four

different MyPlate foods.