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- Fresh vegetables dipped in ranch dressing or peanut butter (as long as there are no peanut allergies)

- Low-sugar cereal with milk

- Pretzels and string cheese

- Mini bagel sandwich made of lean turkey, lettuce and a dab of mayo or mustard

- Pita bread stuffed with tuna, tomato slice and sprouts

- Fresh fruit dipped in yogurt

Cooking Techniques - How to Do Stuff

* Measure dry stuff!
Lightly spoon dry ingredients, like flour, into a measuring spoon or dry measuring cup until slightly over-full. Level off with a flat butter knife or spatula. With brown sugar, firmly pack it into a dry measuring cup using the back of a spoon, then level off.

* Measure wet stuff!
Place a see-through liquid measuring cup on the counter and pour in liquid. Read the cup’s markings at eye-level for accurate measurement.

* Stop the rolling!
To cut a food that enjoys rolling around, like a cucumber, slice a small part off long-ways. Then the food will sit still on its cut surface for easier, safer slicing.

* Get the knack to crack!
To crack a raw egg, bang its center against a sturdy bowl or kitchen sink corner to create a slight crack. Stick your clean thumbnails into the crack while holding the egg in both of your hands. Pull the shell sections apart, making sure a bowl is ready for the raw egg to plop into!

* Peel with zeal!
To peel a hard-boiled egg, crack its shell all over inside the kitchen sink. Roll egg between hands to loosen shell. Hold it in one hand and peel it with your other thumbnail, thumb and forefinger.

* Chop, chop!
Chop onions, peppers, cucumbers and other veggies by placing the knife handle in your writing hand while gripping the back part of the blade closest to the handle between your thumb and forefinger. While holding food steady with your other hand (keep your fingers curled under!), cut using a slight rocking movement away from your body with the knife, keeping the blade point on the cutting board when possible. You can also chop herbs this way, but roll them in a tight bundle first for easier chopping.

* Whisk away!
Hold the whisk like it’s a giant pencil. Draw fast “figure 8s” in the mixture that you’re whisking to draw air into it.

* Toss and turn!
Pinch together, pick up, gently turn and release food with tongs until the food, such as salad, is well combined. Alternately, use two spoons, two forks or one of each.

Printed with permission from the International Food Information Council (IFIC) Foundation www.ific.org.