Attachment O Stimuli for Focus Groups - Team Nutrition Cooks! Family Handouts

Team Nutrition Cooks!

Corn and
Zucchini
Pancakes

FAMILY
HANDOUT

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
PAGE 1

Dear Family,

Today, your child made Corn and Zucchini Pancakes as part of a cooking activity. He or she practiced many
basic cooking skills. Included here is the recipe we made today. Give it a try at home for a snack or as a side to a
meal—your child would love the chance to show off his or her new skills! If you’d like, you can share a picture of
your prepared recipe with us on Twitter: @Team Nutrition #CornandZucchiniPancakes.
Some of the skills we covered in our cooking
activity are:
❏ How To Crack an Egg
❏ How To Whisk
❏ How To Rinse
❏ How To Grate
❏ How To Use a Can Opener
❏ How To Use a Colander
❏ How To Chop
❏ How To Measure Wet and Dry Ingredients
❏ How To Stir
❏ How To Use a Stovetop Safely
❏ How To Cool Food Safely
❏ How To Set a Table
❏ How To Serve Family Style

Ask your child about today’s activities. Here are some
questions to get the conversation going:
• What did you cook today?
• What steps did you follow to make the pancakes?
• Are corn and zucchini pancakes something we can make at
home?
• Do we have the kitchen tools we need to make these
pancakes?
• What other ingredients do we need to make the pancakes?
• What could we serve with these pancakes to include other
food groups?
Make meals and memories together! It’s a skill your child will
use for life. You can also watch a video that shows many of the
skills in this activity at
http://www.fns.usda.gov/tn/team-nutrition-cooks.

Allergy Notes:
• This recipe contains eggs.
• This recipe contains
wheat (flour).
• If using vegetable oil,
make sure that the source
is specified and that
there is no peanut allergy
warning on the label.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
PAGE 1

Corn and Zucchini
Pancakes
Eat this as a snack or a side to a meal.

Total Time: 35 minutes • Hands-on Time: 35 minutes
Yield: 12 pancakes • Serving Size: 2 pancakes

INGREDIENTS

3 medium-sized zucchini, trimmed
and shredded
1 ½ cups canned, fresh,
or frozen corn
3 large eggs, whisked
1 cup whole-wheat flour
¼ teaspoon salt
½ teaspoon baking powder
3 scallions, trimmed and chopped
1 ½ tablespoons oil



INSTRUCTIONS

1. Wash your hands with soap and
water, then gather all your kitchen
tools and ingredients and put
them on a clean counter or other
cooking surface.
2. Put the shredded zucchini, corn,
and eggs in a large bowl and mix
well.

3. Add the flour, salt, baking powder,
and scallions and mix well.

4. Put the skillet on the stove and
turn the heat to medium. When
the skillet is hot, add the oil. If
Nutrients per serving:
using a nonstick skillet, follow
Calories: 190; Total Fat: 8 g;
manufacturer’s instruction on
Saturated Fat: 2 g; Sodium: 176 mg;
preheating. For nonstick skillets,
Potassium: 440 mg;
the oil should be added before
Total Carbohydrate: 26 g;
the skillet is heated.

Dietary Fiber: 4 g; Sugars: 3 g;
Protein: 8 g; Vitamin A: 601 IU (70 RAE); 5. Using the ¼-cup measuring cup,
Vitamin C: 9 mg; Vitamin D: 0.1 mcg;
scoop the mixture from the bowl
Calcium: 74 mg; Iron: 2 mg
and spread it into a round, flat
nest on the skillet. Repeat to fill
the skillet, leaving room between
the pancakes.

6. Cook until the bottoms are
golden, about 5 minutes. Turn
the pancakes over and cook 5
more minutes. Repeat with the
remaining mixture.

TOP THIS: 

Serve with 1 teaspoon plain
low-fat yogurt per pancake.

SHOPPING LIST:

Refrigerated Section
❏ 3 large eggs

Baking Section
❏ 1 (2-lb) bag of whole-wheat
flour

Produce Section
❏ 3 medium-sized zucchini
(
 Zucchini usually look like a
cucumber: long, cylindrical,
and green. The color varies
between dark and light green,
and sometimes includes streaks
of yellow. When picking out
zucchini at the store or farmers’
market, look for ones that
are firm, without any marks
or decaying areas. The skin
should be shiny.)
❏ scallions
Canned Vegetables
❏ 1 (15.25 ounces) can of corn,
or frozen corn. You will need
at least 6.5 ounces of corn
for this recipe. Buy canned
vegetables labeled “reduced
sodium,” “low sodium,” or “no
salt added.” If you want to add
a little salt it will likely be less
than the amount in the regular
canned product.

Frozen Vegetables: Stock up on
frozen vegetables for quick and
easy cooking in the microwave.
❏ frozen corn (if not using
canned corn)
Staples From Your Pantry
❏ salt
❏ baking powder
❏ oil

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Wash Your Hands

Washing our hands helps keeps foods safe and prevents germs from spreading. Everyone must wash
their hands before any tasting or cooking begins. Remind your child to keep his or her clean hands away
from the mouth, nose, face, or other places on the body.
1. Take off all jewelry.
2. Wet your hands with clean, running water and apply soap.
3. Lather your hands by rubbing them together with the soap.
Be sure to lather the backs of your hands, your palms,
between your fingers, and under your fingernails.
4. Scrub your hands for at least 20 seconds. Need a timer?
Hum the "Happy Birthday" song from beginning to end
twice.
5. Rinse your hands well under clean, running water.
6. Dry your hands using a clean towel or air-dry them.
7. Turn off the faucet with a paper towel, not your bare hands.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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Skills We Used Today

During the activity, your child learned about and may have practiced some of the skills that follow.
Encourage him or her to show you these skills and to help out in the kitchen. Depending on the age of
your child, he or she may need supervision when practicing these skills. You can use these skills when
making other recipes as well. As a reminder, you and your child should wash your hands and wipe down
surfaces before cooking or practicing cooking skills.

How To Crack Eggs

While your child is still learning, he or she might let some of the shell fall into the egg whites and yolk. That’s okay!
Eggshells are easy to remove. If the shell falls in, have your child use a fork or slotted spoon to remove the eggshell.
An adult can help if neccessary.
These are the steps your child followed in
this activity:
1. Make sure the eggs are not broken or cracked.
2. Crack eggs, one at a time, into a bowl or mug. It’s
important to crack eggs into their own bowl, separate
from other ingredients, and not directly into the pan,
so that if any shell falls into the bowl it can be easily
removed.
3. Crack the egg at the midpoint between the two ends of
the egg by hitting it quickly against the rim of the bowl. 
4. Try to crack the egg in one hit so that there are fewer
eggshell pieces that may fall into the bowl. There
should be one big crack. If it doesn’t work the first
time, that’s okay!
5. Hold the egg over the bowl with the cracked part
facing up.
6. Put your thumbs on either side of the crack and gently
pull the shell apart to allow the egg to slide into the
bowl. 
7. Pour the egg from its mug into the larger bowl where
the other ingredients will go. You should do this after
each egg.
8. Make sure to thoroughly wash everything that the raw
egg touches with hot, soapy water. Wash your hands
after touching raw eggs too.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Whisk

Whisking is beating or stirring eggs
quickly to combine the yolk and egg
white. Your child can use a whisk
or a fork to do the whisking. While
your child is still learning, he or she
might need some help to clean up
spills or make sure the egg mixture
is fully combined.
These are the steps your child
followed in this activity:
1. When all the eggs are in the
bowl, use your wrist to move the
fork or whisk quickly in a circular
motion.
2. Stop whisking when the eggs
are blended together and are
pale yellow. 

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Rinse

Rinsing zucchini removes dirt and
germs from the skin.
These are the steps your child
followed in this activity:
1. Rinse zucchini under cold
running tap water and scrub the
peel with a clean vegetable brush
while rinsing. Rub the zucchini
gently so they don’t bruise.
2. Dry with a paper towel.

How To Grate

Take this opportunity to talk about safety,
including asking your child to take his or her
time and keep his or her eyes on the grater at
all times. An adult should grate or cut up the
last part of all foods so your child’s fingers do
not get too close to the grater. Adults should
wash and dry graters.
These are the steps your child followed in
this activity:
1. Cut off the ends of the zucchini before
grating.
2. Place the grater on a cutting board to catch
the grated zucchini.
3. Hold the grater firmly with one hand.
4. Hold the zucchini at the end away from
the grater and keep fingers away from
the grater.
5. Use the side of the grater with the largest
holes to grate the zucchini.
6. Slowly rub the zucchini up and down the
grater. Stop two inches from the end of the
zucchini, so that your fingers will not get too
close to the grater. Ask an adult to grate or
cut up the last part.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Use a Can Opener

Take this opportunity to talk about safety, including
asking your child to take his or her time and keep his or
her eyes on the can opener at all times. An adult should
assist with washing the sharp lid.
These are the steps your child followed in this
activity:

How To Use a Colander

1. Set the can on a flat, hard surface. Clean off the lid of
the can so dirt and dust on top won’t fall into the food.
2. Pull apart the two handles of the can opener.
3. Flip the can opener over and look at the two wheels
on the bottom of the opener. One is jagged (bumpy
on the edges) and one is smooth on the edges.
4. With the help of an adult, place the smooth (cutting)
wheel against the inside of the rim at the top of the
can and close the two handles.
5. Hold both handles in one hand and place your other
hand on the wing or knob of the can opener.
6. Slowly twist the wing or knob with one hand while
squeezing the handles closed with your other hand.
This should cut into the can’s lid and roll around
its edge.
7. Continue to turn the wing until the can opener has
gone all the way around the top of the can.
8. Pull apart the handles of the opener.
9. Very carefully lift the lid out of the can. (You may need
to pry it out with a fork.) Carefully rinse the lid, since it
will be sharp, and put it in your recycling bin.

While your child is still learning, he or she might need
some help to make sure food is fully rinsed and drained.
A colander is a metal or plastic bowl with holes in it to
let water drain out. Colanders are used to strain liquids
(usually water) away from foods, such as pasta.
• Pour the corn from the can into the colander and rinse
the corn with cold running water.
• Gently shake the colander to help the water drain out.
• Stop rinsing when the water runs clear.
The colander is also used to drain the liquid out of the
zucchini. Zucchini has a lot of water and too much water
would keep the pancakes from becoming crispy
These are the steps your child followed in this
activity:
1. Let the zucchini sit in a colander for 10 minutes over
a bowl. Press the zucchini toward the bottom of the
colander to squeeze out any extra water.
2. Pour the extra water into the sink.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Measure

It is important to measure correctly when following a recipe so that it will work. While your child is still learning,
he or she may need some help cleaning up spills or making sure the measurements are correct. Help your child
double-check his or her measurements before putting the ingredients in a recipe.
The measuring tools your child learned about today are measuring cups and measuring spoons.
•
•
•

•
•
•

Measuring cups are used for larger amounts and measuring spoons are used for smaller amounts.
Measuring cups are divided into fractions of cups—usually 1 cup, ½ cup, ⅟3 cup, ¼ cup.
There are two different kinds of measuring cups, one for measuring liquids and one for dry ingredients.
• Liquid measuring cups are usually made of clear glass or plastic, and sometimes have a pour spout.
They are filled even with the measurement line on the side of the cup.
• Dry measuring cups (usually shorter and not transparent) are meant to be filled to the top and then leveled
off using the straight edge of a knife or fork. “Leveled off” means that the dry ingredients are even with the
top of the measuring cup so that the measurement is accurate.
Measuring spoons are divided into fractions of tablespoons and teaspoons — usually ¼ teaspoon,
½ teaspoon, 1 teaspoon, and 1 tablespoon. Sometimes ⅟8 teaspoon and ½ tablespoon are included.
Tablespoons are abbreviated “TBSP” on the spoon and are bigger than teaspoons. Teaspoons are
abbreviated “TSP” on the spoon.
Measuring spoons can be used for dry or liquid measurements. Level off dry ingredients on a measuring
spoon the same way you would on a measuring cup.

These are the steps your child followed in this activity:

How To Measure Flour:

1. Place the 1-cup dry measuring cup on a flat surface.
2. Use a spoon to scoop the flour from the bag or
container and fill the measuring cup.
3. Push down gently to make sure there are no air
pockets, but don’t pack the cup too solidly.
4. Level off using a straight edge.

How To Measure Corn:

1. Place the ½-cup dry measuring cup on a flat surface.
2. Use a spoon to scoop the corn from the colander and
fill the measuring cup.
3. Push down to make sure there are no air pockets.
4. Level off using a straight edge.
5. Repeat 2 times.

How To Measure Oil:

1. Pour the oil into the ½-tablespoon measuing spoon.
2. Repeat 2 times.

How To Measure Salt:

1. Pour salt from the container into the ¼-teaspoon
measuring spoon.
2. Level off using a straight edge.

How To Measure Baking Powder:

1. Use the ½-teaspoon measuring spoon to scoop
baking powder from the can.
2. Level off using a straight edge.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Chop

Take this opportunity to talk about knife safety, including
teaching your child to go slowly and to keep an eye on the
knife at all times. Your child should always cut on a cutting
board to avoid damaging the countertop and use a non-slip
cutting board for safety. Adults should wash and dry the
knives. Your child can use a butter knife.
These are the steps your child followed in this activity:
1. Hold the knife in the hand you use to write with, and grip it
firmly around the handle. Chop one scallion at at time.
2. Use your other hand to steady the scallion, keeping your
fingers curled under, away from the knife. Pay attention to
where the knife is; as it moves forward, your hand holding
the scallion should move backward. The distance between
the knife and the hand holding the scallion should always
stay the same.

How To Stir

These are the steps your child followed in this activity:

1. Put the mixing spoon into the bowl, making sure it reaches
to the bottom of the bowl.
2. Slowly move the spoon in a circle. Make sure the spoon
touches the food at the sides and bottom of the bowl, so that
all the ingredients are mixed together.
Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Use a Stovetop Safely
Teach your child how to use a stovetop safely by talking about the points below:
• Different stovetops have different ways to turn on the heat.
• If the stove uses gas, you will have to turn the knob to light the burner before choosing the temperature.
• On a gas stove, you will see the flame on the burner.
• With electric and induction stovetops, turn the knob directly to the temperature you want. You will not see
a flame on the burner.
• We strongly recommend that you or another adult be the one to turn on the stove. You can explain and
describe each step to your child.
• Make sure the handle of your pot is turned inward, toward the center of the stove. Otherwise, you
could accidentally knock the pot off the stove, causing serious burns.
• Never walk away from food cooking on the stove or leave it unattended.
• Use pot holders, not towels, which can catch fire, when moving any hot skillet, pan, or lid.
• Keep your cooking area neat. Do not keep flammable items, like dish towels, papers, or cardboard packages,
near the stove.

How To Cook Pancakes

Take this opportunity to talk about stovetop safety, using
the points listed in the “How to Use a Stovetop Safely”
box above. Your child may need help knowing when to
flip the pancake and when the pancake is fully cooked.
Put the skillet on the stove and turn the heat to medium.
When the skillet is hot, add the oil. If using nonstick
pans, follow manufacturers’ instruction on preheating.
For nonstick pans, the oil should be added before the
pan is heated. 
➤ SAFETY TIP: Hot oil can splatter and cause burns.
Be sure to stand a safe distance from the pan and
pour the oil slowly.

These are the steps your child followed in this
activity:
1. Using the ¼-cup dry measuring cup, scoop the
zucchini mixture from the bowl and spread it into
a flat circle on the skillet. It should make a circle
that’s about 2 inches wide and ¼ inch thick. It will look
more like a small silver-dollar pancake than a
full-size pancake. Repeat to fill the skillet, leaving
space between the pancakes.
2. Cook until the bottoms are deeply golden, about
5 minutes, then turn the pancakes over using the
spatula and cook 5 more minutes.
3. When both sides are golden, remove the pancake
with the spatula and put it on a plate. Repeat with the
remaining mixture, adding more oil if needed. You should
end up with 12 pancakes.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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How To Cool Food Safely

It is important to let food you have just cooked cool
before eating it to avoid the risk of burns. Be sure to talk
about safety, including waiting until food cools off before
eating it and putting hot kitchen tools somewhere safe.
Your child may need help removing the pan from the
stovetop, putting the hot pancakes onto a plate, and
putting kitchen tools somewhere safe to cool off.

These are the steps your child followed in this
activity:
1. Ask an adult to remove hot food and kitchen tools
from the stove so they can cool faster.
2. Use pot holders or oven mitts to move hot dishes so
that you don’t burn yourself.
➤ SAFETY TIP: Put hot kitchen tools on a trivet
or cooling rack so that they don’t damage the
countertop.

How To Set A Table

While your child is still learning,
he or she might get the place
settings a little confused and
need some help. Set up a
sample place setting for your
child to follow. After showing the
correct place setting, give your
child the necessary supplies and
have him or her set the table.
These are the steps your child
followed in this activity:
1.Put the napkin and fork on the
left side of the plate. The fork
should lie on top of the napkin.
2. Place the knife next to the
plate on the right side. The
blade should face the plate.
3. The spoon belongs on the
right side of the knife.
4. The cup goes above the knife
and spoon.

How To Serve Family Style

Food is not usually cooked in individual servings: most
dishes are made in a large batch and will be divided into
portions. When a large serving dish is passed around
the table from which diners can help themselves, this is
called “family style.”
When serving family style:
• Make sure to use clean serving utensils that no one
has eaten from or cooked with.

• Remind your child that he or she should eat from his or
her own plate, and never directly from the serving dish,
to avoid spreading germs. No one should touch the
food with his or her fingers when serving or holding
the serving dish.
• Everyone will have his or her own plate and
eating utensil.
• Uneaten food should never get returned to the
serving dish.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
PAGE 11

My Pancake Story
Fill in the blanks and bring this home to share with your family.
Today, we made ( _________________ _________________ ). The main ingredients are ( _________________ ),
which belong in the ( _________________ ) Food Group. I learned that I should try to make
( _________________ ) of my plate fruits and vegetables. Vegetables are usually low in calories,
( _________________ ), and (_____________/_____________). They also have other nutrients that help me
grow, learn, play hard, and be healthy.
We learned that corn grows on ( _________________ ) and zucchini grows on ( _________________ ).
Farmers grow the corn and zucchini, which are then sold at ( _________________ ) or
( _________________ ). Fresh corn and zucchini are most plentiful in the United States during the
( _________________ ). However, corn can be found canned or frozen year-round. Zucchini can also be frozen.
Before we cooked, we ( _________________ ) and made sure our cooking area was ( _________________ ).
Before we ate, we also ( _________________ ).
We also learned how to read a recipe. It’s important to read it all of the way through so we know what ingredients
and kitchen tools we need, what the steps are, and how much time it will take.
When we made the pancakes, we learned to use new tools. Some of these tools were a ( _________________ ),
which is used for shredding the zucchini; a ( _________________ ), which is used to beat the eggs; and a
( _________________ ), which is used to drain liquids away from solids. With the help of the adults in the class, we
cooked the pancakes and even flipped them, once each side was golden brown. We used a tool called a
( _________________ ) to flip the pancakes.
After the pancakes were cooked and cooled, we got to eat them. They were delicious!
WORD BANK: vines, washed our hands, colander, Vegetable, fat, box grater, stalks, spatula, grocery stores,
corn and zucchini pancakes, summer, sodium/salt, clean, washed our hands, half, whisk, farmers’ markets, corn and zucchini

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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Kitchen Tools

These are the tools we need to make Corn and
Zucchini Pancakes. Can you name them all?

WORD BANK: spatula, whisk, skillet, cutting board, measuring spoons,

butter knife, bowl, measuring cups
Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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Let’s Grate

A grater isn’t just for zucchini—you can grate lots of things with this tool. You can grate cheese for a
homemade pizza, potatoes for potato pancakes, carrots for a salad, and so much more! Below are some
examples of what a grater may look like.

Multi Grater

Grater

Rotary Grater

Box Grater

Zester
To use a grater, place it on or above a
cutting board to catch the grated pieces.
Hold the grater firmly with one hand. Rub
the food up and down the side of the
grater until it is all grated—move slowly
and safely. If you’re using a rotary grater,
just turn the crank. Hold the food at the
end away from the grater and keep your
fingers away from the grater. Stop when
the food is 2 inches away from the end.
You can let an adult grate or cut up the
last part.

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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My Pancakes, MyPlate
Your child learned about MyPlate today. To remind us
of how to eat healthfully, the United States Department
of Agriculture created MyPlate. Keep MyPlate in mind
when you’re feeding your family so you end up with a
balanced meal.
The MyPlate picture reminds us to eat foods from all
five food groups for good health:
• Vegetables • Fruits • Grains • Protein Foods • Dairy.
Foods from each of these groups provide the nutrients
the body needs to stay healthy.
Most people do not eat enough fruits and vegetables.
Children and adults need to eat many types of
vegetables during the week. Eating many different fruits
and vegetables helps the body get the nutrition it needs
for good health.
The amount of fruits and vegetables a person needs to
eat each day depends on age, physical activity level,
and gender. A 10-year-old girl or boy who gets about 30
to 60 minutes of physical activity each day needs

2½ cups of vegetables and 1½ cups of fruit each day.
An active 11-year-old girl or boy who gets more than
60 minutes of physical activity each day needs more:
2½ to 3 cups of vegetables and 2 cups of fruit.
You can learn about how much of each food
group you or your family members need at
http://www.choosemyplate.gov. Remember
to “make half your plate fruits and vegetables
at meals” and you’ll be off to a good start!
Make half your plate fruits and vegetables, even on
a budget:
• Fresh, frozen, and canned fruits and vegetables are
all smart choices. Look for sales and buy some of
each to last until your next shopping trip.
• Choose frozen vegetables that do not have added fat,
salt, or sugars from creamy sauces.
• Buy canned fruits packed in “100% juice” or water.
• Look for canned vegetables that say “No added salt.”

Corn and Zucchini Pancakes
contain corn, zucchini, and
scallions, which are all vegetables.
They also contain whole-wheat
flour, which is a grain, and eggs,
which are protein foods. What food
groups are missing from your plate?

Use the lines below to write down what foods you can eat with your corn and zucchini pancakes to make a
MyPlate meal. Then draw your meal.
Fruits

Dairy

Team Nutrition Cooks! Corn and Zucchini Pancakes Family Handout
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United States Department of Agriculture – Food and Nutrition Service – April 2016 • FNS-516
USDA is an equal opportunity provider and employer.