The Healthy Teen Cookbook: Around the World in 80 Fantastic Recipes

By Remmi Smith

Nutritious, delicious, and easy-to-cook recipes for today’s busy and heavily-scheduled teens from “one of the finest young chefs ever” (Harry Connick, Jr.).

Remmi Smith, a teen chef who hosts two cooking shows—Culinary Kid and Cook Time with Remmi—and serves as a national Student Ambassador for a leading food services company, has written a cookbook encouraging teens to take up healthy cooking as a new pastime.

Through the colorful, easy-to-read, 220-page book, Remmi sets out to inspire teens to adopt healthy eating habits by introducing them to the glorious pastime of cooking. The book takes the reader on a culinary journey across the seven continents, highlighting a country and its top food items in each one. Each section features geographic descriptions, a full menu (from appetizer to dessert), fun facts, brain teasers, personal tips, and delicious photos of the recipes—making it a geography lesson, a cookbook, and a social studies class all in one.

What’s most evident in this book is Remmi’s passion for cooking. What’s most appealing is her genuine writing style and ability to relate to other teens. Remmi’s recipes include a lot of vegetables and she uses fruits to add natural sweetness while going light on spices to make the dishes more appealing to children and teens.

“I want to inspire teens to get in the kitchen and have some fun, cook healthy and enjoy life and the love of food,” Remmi says. “You can explore the world through food. Writing this book was a really big adventure for me and I hope it will be an adventure for everyone else.”

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Mar 14, 2018
• ISBN: 9781633536661

Remmi Smith

Remmi is a 2016 “Global Teen Leader” for “Three Dot Dash” of the We Are Family Foundation. Remmi was named “Top 20 Entrepreneurs” by Teen Business. Huffington Post and Food Tank named her as their “20 Young People Changing the Food System.” Additionally she was featured on their international list of “101 Innovators Creating a Better Food System.” Remmi was one of “3 Newcomers Finding a Better Way to Feed the World.” Remmi is a speaker for Independent Youth and is also a Junior Board Member. Recently named the only Teen Mentor for Thrive15 online university for entrepreneurs taught by millionaires, moguls and every day success stories. Remmi is named “Top 20 to Watch” by The Century Council along with Business Leaders, Congressmen, Elite Athletes, and Olympians. Remmi travels all over the country giving appearances at National School Board Associations, Congress, Google, Facebook, Disney, and places of family entertainment to mention a few. She is the author of Global Cooking for Kids which won a Gold Addy Award. Her Italian Salad Dressing is sold at Whole Foods Market and other specialty stores in retail and bulk. She is a monthly columnist for International Amazing Kids. She represents the national No Kid Hungry2 campaign and she promotes awareness of the child hunger issue in all the work she does. She is a featured chef in Ramin Ganeshram’s Future Chef.

Book preview

Copyright © 2018 Remmi Smith

Published by Mango Publishing Group, a division of Mango Media Inc.

Photo credit © D2 Branding

Cover Design: Elina Diaz and Morgane Leoni

Layout & Design: Morgane Leoni

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The Healthy Teen Cookbook: Around the World in 80 Fantastic Recipes

Library of Congress Cataloging

ISBN: (hardcover) 978-1-63353-665-4, (e-book) 978-1-63353-666-1

Library of Congress Control Number: 2017915645

BISAC category code: YAN014000 YOUNG ADULT NONFICTION / Cooking & Food

Printed in the United States of America

When appropriate, we have acknowledged the sources of our reference material in this document. We have attempted our best efforts in ensuring the accuracy of the information presented; we do not assume, and hereby disclaim, any liability for loss or damage caused by errors, omissions, or data interpretation, whether such errors, omissions, or interpretations result from negligence, accident or other causes. All registered trademarks are the property of their respective owners.

Contents

COOKBOOK MASTER INTRODUCTION

Remmi’s 10 Tips to Becoming a Great Cook

About the Recipes

CONTINENT OF NORTH AMERICA

Tourtière with Sweet and Spicy Ketchup

Mexican Chopped Salad

Albondigas Soup (Meatball Soup)

Honduran Baleadas

Picadillo

Soup Joumou

Curry Shrimp and Rice

Puerto Rican Family Feast

Barbadian Pickled Cucumber Salad (A Pickle)

Chicken and Potato Roti

Caribbean Flank Steak

Papaya Salsa

CONTINENT OF SOUTH AMERICA

Sudado de Pollo (Colombian Chicken Stew)

Peruvian Beef and Rice Timbale

Papas Rellenas (Stuffed Potatoes)

Chilean Pastel De Choclo (Corn Pie)

Flank Steak with Chimichurri Sauce

CONTINENT OF EUROPE

Cod en Papillote with Lemon Egg Sauce

Icelandic Potatoes

Norwegian Family Feast

Cabbage Rolls (Kaalikääryleet) with Cranberry Sauce

Cucumber Salad with Yogurt

Pierogi with Toasted Walnuts

Polenta Ratatouille (mămăligă)

Stuffed Artichokes (Punjeni Artichoke)

Stuffed Bell Peppers (Punjene Paprike)

Meatballs with Yogurt Sauce (Qofte)

Stuffed Peppers with Cottage Cheese

Saffron Rice Pilaf

Greek Salad

Meat and Vegetable Casserole (Moussaka)

Seafood Paella

CONTINENT OF AFRICA

Moroccan Orange Salad

Chicken Tagine with Lemon Couscous and Yogurt

Kushari (Egyptian Rice, Lentils, and Macaroni)

Jollof Rice with Chicken

Tanzanian Family Feast

Shrimp Mozambique

Vanilla Bean Fruit Salad

Romazava (Madagascar Beef and Greens Stew)

Bunny Chow (Chicken Curry Bread Bowl)

Carrot Sambal

CONTINENT OF ASIA

Beef Stroganoff with Buttered Noodles

Qurutob

Sabich (Israeli Sandwich)

Chicken Biryani (Chicken and Rice)

Indian Raita

Congee (Rice Porridge)

Chinese Vegetable Fried Rice

Japanese Ramen

Green Papaya Salad (Tham mak hoong)

Kerabu (Cucumber Fruit Salad)

Kari Ayam (Chicken Curry)

CONTINENT OF AUSTRALIA

Australian Family Feast

CONTINENT OF ANTARCTICA

Interview with Wendy Trusler

Roasted Garlic in Herbed Oil

White Bean Bruschetta

Cabbage and Pasta

Savory Stuffed Onions

Chicken Wellington

Blueberry Galette

Turkey Curry Soup

Potato Salad

Interview with Carol Devine

ACKNOWLEDGMENTS

ABOUT THE CHEF

Hi!

First, thank YOU so much for picking up this cookbook and trying it out! I’m Remmi Smith, author of the cookbook you hold in your hands, as well as another called Global Cooking for Kids. Before you get into the really good stuff, I figure I should tell you a little bit about myself. I am seventeen-years-old, and I love food. I love to cook and I love to eat, but most importantly, I love to share my love of food with others! I began in the kitchen at the tender age of four-years-old. Granted, back then, I was doing more eating than I was cooking. But soon my mom assigned me easy tasks like washing fruits and vegetables or mixing salads. (I took these assignments very seriously at four years old; you wouldn’t have spotted a speck of dirt on any produce that passed through my sink.) Soon, I became hooked on being in the kitchen, and I spent most of my early childhood there. My mom began to teach me basic cooking skills and I ran with them. By the time I was seven-years-old, I could make a full meal on my own. (It was meatloaf, which is not exactly spectacular, but a win is a win.) Flash forward a whole decade—boy that makes me feel old—I have now had two cooking shows, two cookbooks published, and my own salad dressing line, with no slowdown in sight. Now, enough about me, let’s focus on the food.

While writing this cookbook, I had three main goals in mind: (1) to make cooking and eating as healthy and fun as possible; (2) to ensure that teens will be able to do it; and (3) to take you on a global adventure! Hopefully, by the end of reading this cookbook and making these dishes, I will have succeeded in these goals, and you’ll be able to show off your fancy, new kitchen skills.

Cooking is not only an important life skill but an experience, which is why I want to make this book a journey for you (both literally and figuratively). After traversing a mere eighty recipes, you will have traveled through thirty-nine countries, while exploring the native cuisine of each, their cultural traditions, and their holidays! You will take a taste of each country while traipsing across all seven continents. You will be able to explore the rich history behind many of these nations, and you’ll discover the origins of dishes that you may not have known about before.

The world is your oyster (I think that is some kind of food wordplay), or rather, the world is your kitchen (that fits much better)! Try your hand at Norwegian, South African, or Polish cuisine! This book gives you the chance to travel the globe through food and culture. You can even learn about the types of food prepared in Antarctica! (We asked some penguins about their food preferences.*) Also, after reading this book, not only will you have a head full of random facts about various countries and cuisines, but you can also tell your friends that you have traveled the world without the need for a passport! I hope you enjoy this cookbook and the food you will make using it. Bon Voyage!

Hugs and Veggies,

Remmi

*Of course, I am only kidding, we conferred with humans.

About the Recipes

When selecting these recipes, I tried to pick popular dishes and ingredients that are readily available and frequently served in their respective countries. I was inspired to experiment with many dishes, and I read various recipes of the same dish before I began cooking. My preferences to customizing recipes are to use a lot of vegetables (fortunately, there is only one vegetable that I am not crazy about), add natural sweetness through the use of fruits (I’ve got a sweet spot for natural sweets), go light on spices (which makes it easier for kids to try new foods), substitute low-fat ingredients (making it healthier), include easy-to-follow steps (making it easier for kids to tackle), present some fun facts or history (which makes food interesting), and present the dish beautifully. I also try to select economical foods so that my recipes are budget-friendly, too!

Real food doesn’t have ingredients. Real food is ingredients.

—Jamie Oliver

North America has the fourth largest population among the continents and has the third largest land mass. Lake Superior is the largest freshwater lake in the world. Twenty-three countries make up North America. The United States has the largest population, Canada has the largest land mass, and Mexico City is the most populated city. This continent also has the largest island, Greenland. Let’s begin our travels around the world with the northernmost country we’ll be visiting on this continent.

CANADA

Canada is the second largest nation in the world, right after Russia. Over half of Canada’s residents have college degrees, making it the world’s most educated country. Yonge Street, the longest street in the world, starts at Lake Ontario, and runs to the Minnesota border, a distance of about 2,000 km! Approximately 77 percent of the world’s maple syrup comes from Canada.

Tourtière is a meat pie that originated in the province of Québec. This French-Canadian dish is often prepared with a combination of two or sometimes three meats, such as beef, pork, veal, chicken, or wild game like rabbit. The dish is primarily meat prepared with some kind of binder such as potatoes, oats, or breadcrumbs. Spices like cinnamon and allspice are in most, if not all, tourtière recipes. In French-Canadian homes, this dish is a must during the Christmas and New Year’s holidays.

Tourtière with Sweet and Spicy Ketchup

Prep time: 20 minutes • Cook time: 1 hour

Ingredients:

2 Tbsp. olive oil

1 cup onion (medium dice)

½ cup celery (small dice)

1½ lb. ground chuck (lean)

½ cup carrots (medium dice)

1 large Yukon Gold potato (unpeeled)

1 cup beef broth

½ tsp. cinnamon

¼ tsp. allspice

Salt and pepper to taste

2 Tbsp. flour

2 Tbsp. fresh parsley (sliced)

1 Tbsp. sage (finely chopped)

1 recipe double crust pie crust (prepared)

1 egg (white only)

1 Tbsp. water

½ cup ketchup

1 tsp. brown sugar

1 tsp. Sriracha

Directions:

Preheat oven to 350 degrees. Prepare all of the ingredients as directed. In medium pan, heat the olive oil and add the onion, celery, and ground beef. Sauté until the meat is no longer pink. Drain if there is excess grease. Add the carrots, potato, broth, allspice, cinnamon, and salt and pepper to taste. Bring to a boil and then turn down the heat. Cook until the potatoes are just crisp but tender. Additional broth or water may be needed to keep mixture moist while cooking. Add flour