Middle-school program empowers students with food skills to last a lifetime.

On a typical Tuesday, the aroma of tasty food wafts throughout the hallways at Auburn Middle School. There are sights and sounds of onions being chopped, cheese being grated and dough being rolled out. Giggles can be overheard among questions, including: “Is this enough?” and “Am I doing this right?”

None of this is coming from the cafeteria. Credit the Cooking Matters class taught by Katherine Lary, a nutrition educator at Healthy Androscoggin, which meets after school for two hours, once a week, for six weeks.

“Cooking is one of the most useful and valuable skills that we can teach our children,” stated Lary. “It is important to expose them to healthy foods in a positive way. Children who are involved with meal preparation are more apt to at least try the meal they helped create, influencing food preferences and cooking habits for future meals.”

So, what are some of the recipes they are learning?

“Mostly meals they enjoy eating,” said Lary with a smile. “But with a bit of a twist. For example, tacos stuffed with ground turkey, beans and lots of vegetables; macaroni and cheese with whole-wheat pasta, reduced-fat cheese and mashed acorn squash; homemade granola with oats and dried fruits — all making the meal just as delicious, but much more nutritious by making a few substitutions.”

This kids-in-the-kitchen program isn’t just about learning to cook.

“Lessons cover meal preparation, grocery shopping, food budgeting and nutrition. Students practice fundamental food skills, including proper knife techniques, reading ingredient labels and making a healthy meal for a family of four on a $10 budget,” Lary said.

One mission of the program is teaching self-sufficiency.

“It gives them confidence to be able to prepare snacks and meals by themselves. . . . They are better prepared for school after a healthy breakfast, so basic skills such as boiling water or cooking eggs in various ways is important to healthier eating habits,” Lary said.

Safety matters as well.

“We teach them safely first. . . . Food safety is a big piece of our work,” explained Lary. “The importance of hand washing as well as rinsing fruits and vegetables is mentioned at every class, followed by knife safety, which is always a priority.”

The program’s students seem focused, eager to learn and excited to stay after school . . . even when it means doing the dishes.

On a recent Tuesday, students made pizza and fruit salad. As Lary opened all the bags of fruits, vegetables, sauce, cheese and dough that Hannaford Supermarket donated, not only did she review ingredient labels, she prompted students to guess the purpose behind each ingredient.

Many students were quite conversant about healthy eating and smart shopping.

Hands were raised throughout the room to Lary’s questions. “We’ll add spices to the sauce, so we don’t need the salt.” “Whole-wheat dough is better for us.” “Block cheese is less expensive than buying it grated.” “Almonds add protein to the fruit salad, and the fruit is in season making it fresher and less expensive.”

Students then got together in groups, chopping fruits and vegetables, grating cheese, rolling dough and cooking sauce. And as the aroma from the pizza in the oven made a few stomachs rumble, there were discussions as to what they have learned, as well as how to substitute ingredients at home.

“My dad worked in a four-star restaurant,” said Andrew Pape. “And now we try to make those recipes with different ingredients because I have learned to cook healthier meals with foods that make our bodies stronger.”

Ben Gilpatrick boasted about how his dad is already helping out in preparing healthier meals.

“He made spaghetti sauce and used ground turkey instead of hamburger to make it healthier. I didn’t know the difference; I think it was the first time he did it, but I wouldn’t know!”

“I’ve learned to at least taste new things,” said Dante Garcia. “And I’m surprised at how many foods I’ve actually liked that I wouldn’t normally have tried.”

Lary recommends the following to get your children and the whole family to eat more diverse and healthier foods:

* Offer nutrient-dense foods that help kids feel fuller, longer. That means less processed foods, and those made with refined flours, sugars and artificial ingredients. Instead, pick foods that naturally offer the things a healthy body needs, such as protein, iron, calcium, vitamins and minerals. By providing a selection of foods — lean protein, whole grains, nuts, legumes, fruits and vegetables — children will get the nutrients they need.

* Pick foods lower in fat or leaner options, such as ground turkey or chicken. And when choosing other meats, make sure to remove the extra fat. Consider other options like nuts, seeds, beans or lentils as a source of protein. These options are less expensive and great for our bodies.

* Allow kids to pick some of the healthy foods they will be eating. Giving kids a say in their diets will make them more likely to enjoy their lunches and cut back on snack foods. Eating meals regularly will keep energy levels up during school and make kids less likely to reach for unhealthy snacks to fill hunger gaps.

* Make small changes that add up. Switching from white bread to whole grain breads, and opting for low-fat instead of full-fat dairy products, can make a world of difference.

* Remember, beverages count too. Giving children a healthy lunch and then packing a sugar-filled, high-calorie drink negates your efforts. Water is always the best option for a healthy drink. Low-fat milk and real fruit juice consumed in moderation also make healthy alternatives to sugary beverages.

Teaching children of all ages is an investment that pays off in a multitude of ways, according to Lary.

“Learning about the foods we eat and what we are putting into our bodies is helpful. These kids and all the other people educated through the Maine SNAP-Ed programs (Supplemental Nutrition Assistance Program) are learning valuable skills that they can take with them for the rest of their lives,” she said.

Kid-friendly recipes

Pizza

Makes one, 12-inch pizza.

Ingredients:

1 large onion

1 medium green pepper

1 medium red bell pepper

8 ounces of mushrooms

2 medium tomatoes

6-ounce block of mozzarella cheese

1 tablespoon canola oil

1 refrigerated whole-wheat pizza dough

1/4 teaspoon basil

1/4 teaspoon dried oregano

8-ounce can tomato sauce, no salt added

Instructions:

Simmer sauce, basil and dried oregano over low heat.

Rinse and peel onion. Rinse peppers, mushrooms and tomatoes and dice all vegetables into desired size.

Grate cheese.

Spray non-stick spray on cookie sheet or pizza pan and shape dough in center.

Spread a layer of the pizza sauce and sprinkle cheese evenly.

Top with vegetables and bake 15-20 minutes or until bubbly.

Let rest for two minutes and cut with a sharp knife.

Fruit salad

Makes six 1-cup servings

Ingredients:

(Use either fresh or frozen)

2 cups strawberries

1 cup blueberries

1 cup mango chunks

1 medium banana

1 kiwi

15-ounce can pineapple chunks in juice

Reserved juice from pineapple

1 tablespoon honey

1/2 cup shredded, toasted coconut

1/2 cup slivered almonds

Instructions:

Peel and slice banana and kiwi and add all fruit together, mix.

In a small pan, add pineapple juice and honey and heat until honey melts; allow to cool for 5-10 minutes.

Pour sauce over fruit and add coconuts and almonds.

Turkey tacos

Makes 16 tacos.

Ingredients:

1 medium carrot, small sweet potato or small zucchini

1/4 head lettuce

1 large tomato

7 ounces low-fat cheddar cheese

15-ounce can low-sodium pinto beans

1 pound lean ground turkey

15-ounce can, chopped or crushed tomatoes, no salt

1 tablespoon chili powder

1 teaspoon garlic powder

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon ground black pepper

16 taco small shells

Instructions:

Rinse, peel and grate carrot, sweet potato, or zucchini and squeeze dry with paper towels. (If using zucchini, there is no need to peel.)

Rinse and shred lettuce; rinse, core and chop tomatoes.

Grate cheese.

In a colander, drain and rinse beans.

Coat a large skillet with non-stick spray, heat over medium-high heat and brown turkey.

Add grated veggies, beans, canned tomatoes and spices; stir well.

Reduce heat to medium and cook until thickened, about 20 minutes.

Add 2 tablespoons cooked meat mixture to each shell. Top with 1 tablespoon grated cheese, 1 tablespoon shredded lettuce and 1 tablespoon fresh tomatoes.