Recipes

Check out Arizona’s Nutrition Network website Eat Well Be Well for ideas on healthy eating and living. Another great resource for healthy eating and living is Chop Chop Magazine. Click on the links below to visit the sites!

AzNN Eat Well Be Well

Chop Chop Magazine

 

Banana Pops (APR 2014)

This frozen treat will leave your kids wanting more! banana pops

Ingredients:

  • 1 medium banana
  • 1 Tablespoon peanut butter
  • 2 Tablespoons chopped roasted peanuts (unsalted)

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Wash hands with warm water and soap
  2. Peel banana and cut in half
  3. Put a popsicle stick in the center of each half
  4. Spread banana halves with peanut butter.
  5. Pour chopped peanuts onto a plate and roll banana halves in peanuts
  6. Wrap in plastic wrap or foil and freeze before serving
  7. Enjoy!

Nutrition Information (per serving):

Number of Servings: 2 servings

Serving Size: 1/2 banana pop
Calories……………………………………153
Fat…………………………………………..9g
Sodium…………………………………….38mg
Carbs……………………………………….17g
Sugars………………………………………8g
Protein……………………………………..5g

Source: eatwellbewell.com

Peanut Butter Cranberry Granola Bites (MAR 2014)Peanut-Butter-Cranberry-Granola-Bites

This is a great recipe for little helpers. Getting your kids involved with the cooking process is great for picky eaters, as they are more likely to try the foods they help prepare.

Ingredients:

  • 1/4 cup honey
  • 1/4 cup peanut butter
  • 1 teaspoon vanilla extract
  • 1 and  3/4 cups rolled oats
  • 1/2 cup dried cranberries

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Heat the honey and peanut butter in a small saucepan until melted and creamy. Stir in the vanilla.
  2. Pour over the oats and cranberries in a bowl. Stir until everything is coated.
  3. Press the mixture very firmly into an 8×8 pan that has been sprayed with non stick spray. Let it cool completely.
  4. Cut into 16 even bars. Eat this way or squeeze each bar tightly in your fist to a round granola bite.
  5. Store in a sealed container.

Nutrition Information (per serving):

Number of Servings: 8

Serving Size: 2 granola bites
Calories……………………………………197
Fat…………………………………………..6g
Sodium…………………………………….37mg
Carbs……………………………………….33g
Sugars………………………………………17g
Protein……………………………………..5g

Source: sheknows.com

Garden Frittata (MAR 2014)

Add veggies to your egg dishes for a healthy nutrient boost.

Ingredients:

  • 1 ½ Teaspoons vegetable oil (olive oil works too!)garden frittata
  • ½ cup chopped onion
  • 1 clove garlic, minced
  • 1 medium tomato, chopped
  • 3 cups fresh spinach
  • ½ Teaspoon Italian seasoning (optional)
  • ⅛ teaspoon black pepper (optional)
  • ¼ Teaspoon salt (optional)
  • 4 large egg whites

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Heat oil in skillet. Add onion, garlic and tomato and sauté until soft.
  2. While onion is cooking, steam spinach in a pan with a small amount of water. Cook until spinach is wilted, drain.
  3. Add Italian seasonings, pepper and salt to the beaten egg whites. Add egg whites to the onion mixture.
  4. Stir in the spinach.
  5. Cover with a tight fitting lid and turn heat to low.
  6. Cook for 15 minutes and check for firmness when done.

Nutrition Information (per serving):

Number of Servings: 3 Servings

Serving Size: 1/3 frittata
Calories……………………………………72
Fat…………………………………………..3g
Sodium…………………………………….296mg
Carbs……………………………………….7g
Sugars………………………………………3g
Protein……………………………………..6g

Source: eatwellbewell.org

Quinoa-Stuffed Tomatoes (FEB 2014)

Stay heart healthy with this fun-to-eat recipe.

Ingredients:Stuffed_Tomato

  • 4 medium (2½ inches) tomatoes, rinsed
  • 1 Tbsp olive oil
  • 2 Tbsp red onions, peeled and chopped
  • 1 cup of cooked mixed vegetables—such as peppers, corn, carrots, or peas
  • 1 cup of quinoa, rinsed
  • 1 cup of low-sodium chicken broth
  • ½ ripe avocado, peeled and diced
  • ¼ tsp ground black pepper
  • 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Preheat the oven to 350 ºF
  2. Cut off the tops of the tomatoes and hollow out the insides. (Save the pulp for other use; i.e. tomato soup, sauce, or salsa.) Set tomatoes aside.
  3. Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften, about 1–2 minutes.
  4. Add cooked vegetables, and heat through, about another 1–2 minutes.
  5. Add quinoa, and cook gently until it smells good, about 2 minutes.
  6. Add chicken broth, and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7–10 minutes.
  7. When the quinoa is cooked, remove the lid and gently fluff quinoa with a fork. Gently mix in the avocado, pepper, and parsley.
  8. Carefully stuff about ¾ cup of quinoa into each tomato.
  9. Place tomatoes on a baking sheet, and bake for about 15–20 minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later).
  10. Serve warm and enjoy!

Nutrition Information (per serving):

Number of Servings: 4 Servings

Serving Size: 1 tomato with 3/4 cup of stuffing
Calories……………………………………299
Fat…………………………………………..10g
Sodium…………………………………….64mg
Carbs……………………………………….46g
Sugars………………………………………0g
Protein……………………………………..10g

Source: healthyeating.nhlbi.nih.gov

TASTY TOTS (FEB 2014)

Looking for a hearty snack? Try this tasty recipe.tasty tots

Ingredients:

  • 5 cups fresh sweet potatoes, peeled, coarsely shredded
  • 2⅓ cups canned, unsalted garbanzo beans (chickpeas), with liquid
  • ½ cup fresh green onions, finely chopped
  • 2 tablespoons vegetable oil
  • ½ teaspoon salt
  • ½ teaspoon granulated garlic
  • ¼ teaspoon ground black pepper
  • ½ teaspoon onion powder
  • ½ teaspoon ground cinnamon

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Preheat oven to 350°F.
  2. Place shredded potatoes on a large baking pan sprayed with nonstick cooking spray. Bake 350°F for 20 minutes or until slightly tender. Do not overcook.
  3. Increase oven temperature to 400°F.
  4. In a food processor or blender, puree garbanzo beans, including the liquid until smooth.
  5. In a medium bowl, combine shredded sweet potatoes, pureed garbanzo beans, green onions, vegetable oil, salt, garlic, pepper, onion powder, and cinnamon. Mix well. Cover and refrigerate for 40-45 minutes to make tots easier to form.
  6. Spray a large baking sheet with nonstick cooking spray. Using a cookie scoop or spoon, roll 36 tots. Place 1 inch apart on baking sheet. Lightly flatten the tops of the tots with a spoon or a fork. Bake at 400°F for 10-12 minutes or until lightly brown. Serve hot.

Nutrition Information (per serving):

Number of Servings: 6 Servings

Serving Size: 6 tots each
Calories……………………………………160
Fat…………………………………………..5g
Sodium…………………………………….220mg
Carbs……………………………………….21g
Sugars………………………………………1g
Protein……………………………………..7g

Source: eatwellbewell.org

Curly Kale Slaw (JAN 2014) curly kale slaw beauty

Start the New Year off right with this healthy kale salad.

Ingredients:

  • 6 large kale leaves, washed, the excess water shaken off
  • 1 garlic clove, peeled and pressed through a garlic press or minced
  • 2 tablespoons fresh lemon juice (from about half a lemon)
  • 2 tablespoons olive oil
  • 1⁄4 teaspoon salt
  • freshly grated Parmesan cheese (if you like garlic)
  • 1⁄2 cup toasted walnut pieces (if you like) (To toast the walnuts, put them on a small baking sheet in a 350-degree oven until they are fragrant and look a shade darker, around 5 minutes)

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Strip the ruffly leaves off of the kale’s stems by grasping the bottom of each stem and pulling your hand up along it forcefully. The leaves will come off and leave behind the tough stems, which you can throw away.
  2. Stack and bunch the leaves together on the cutting board and use the knife to cut across the stack so that you end up with skinny slivers of kale.
  3. Put the garlic, lemon juice, oil, and salt in the large bowl, then add the kale and toss it all around with the tongs. Taste it, and add more lemon, oil, or salt if it needs it, to make the flavors bright and yummy.
  4. Add the Parmesan cheese and walnuts, if you’re using them, and serve.

Nutrition Information (per serving with out cheese and walnuts):

Number of Servings: 6 Servings

Serving Size: 1 cup
Calories……………………………………130
Fat…………………………………………..6g
Sodium…………………………………….290mg
Carbs……………………………………….19g
Sugars………………………………………0
Protein……………………………………..6

Source: chopchopmag.org

APPLE AND TURKEY PITA (DEC 2013)

What to do with all that leftover turkey!?!? Make a lunch out of it, of course! Easy and healthy (my two favorite meal time qualities).

Ingredients:

  • 1 cup sliced onion
  • 1 tablespoon lemon juice
  • 2 cups sliced red bell pepper
  • 2 cups sliced green bell pepper
  • 1 tablespoon vegetable oil
  • 1/2 pound turkey breast, cut into thin strips
  • 1 medium apple, cored and sliced
  • 6 whole wheat pitas, lightly toasted
  • 1/2 cup low fat plain yogurt (optional)

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. In a nonstick skillet, saute onion, lemon juice and bell peppers in oil until crisp-tender
  2. Stir in turkey and cook until turkey is fully cooked (cook to 165 degrees Fahrenheit)
  3. Remove from heat and stir in apple.
  4. Fold each pita in half and fill with apple mixture; drizzle with yogurt.

Nutrition Information (per serving):

Number of Servings: 6 Servings

Serving Size: 1 pita with filling
Calories……………………………………210
Fat…………………………………………..6g
Sodium…………………………………….258mg
Carbs……………………………………….26g
Sugars………………………………………8g
Protein……………………………………..14g

Source: eatwellbewell.org

BUTTERNUT SQUASH AND APPLE SOUP (NOV 2013)squash soup beauty

The weather is colder and it’s time to cozy up to a cup of soup. It’s also the season for butternut squash which, with all that vitamin A, is great for your eyes. We need those strong eyes now that’s it’s a bit darker in the morning. Enjoy!

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, peeled and chopped
  • 2 garlic cloves, peeled and minced (finely chopped)
  • 1 celery stalk, chopped
  • 2 teaspoons curry powder
  • 1 teaspoon dried basil
  • 1 large butternut squash, peeled, seeded, and cubed, or 1 (20-ounce) package pre-cut squash
  • 1 tart apple, cored and cubed (with the stem and hard center part removed)
  • 8 cups chicken or vegetable broth

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Put the pot on the stove and turn the heat to medium. When it is hot, carefully add the oil.
  2. Add the onion, garlic, celery, curry powder, and basil. Cook, stirring occasionally, until the vegetables are tender, 10 to 12 minutes.
  3. Add the butternut squash, apple, and broth and raise the heat to high; bring to a boil.
  4. Turn the heat down to low and cook until the squash is very tender, 45 minutes. Set aside to cool down a bit, at least 15 minutes, at room temperature. Stir occasionally to help the mixture cool.
  5. Using the slotted spoon, very carefully remove the soup solids and put them in the blender or food processor. Do not fill more than halfway.
  6. If you are using a blender, put the top on but remove the little cap in the center. If using a food processor, leave the plunger out (both will allow the steam to escape). Cover the hole loosely with a clean dish towel. Turn the blender to the lowest speed and increase the speed as the soup purees. Gradually add the cooking liquid. Blend or process until completely smooth.
  7. Serve right away, or cover and refrigerate up to 3 days.

Nutrition Information (per serving):

Number of Servings: 8 Servings

Serving Size: 1 cup
Calories……………………………………68
Fat…………………………………………..2g
Sodium…………………………………….500mg
Carbs……………………………………….12g
Sugars………………………………………2g
Protein……………………………………..1g

Source: chopchopmag.org

SPICY JACK-O’-LANTERN SEEDS (OCT 2013)

It’s fall and I can’t help myself…I love it! Pumpkin seeds are a great source of magnesium which helps your body function fantastically! Good thing this is the season for pumpkins seeds. Carve those pumpkins, save the seeds, clean them up, and use the recipe to make your body healthy and strong. Enjoy!

Ingredients:

  • 1 cup raw, shelled pumpkin seeds
  • 3/4 teaspoon olive or canola oil
  • 1/2 teaspoon
  • 1/4 teaspoon chili powder

Directions:

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. With the help of your adult, turn the oven on and set it to 325 degrees.
  2. Put the pumpkin seeds on the baking sheet in a single layer and add the oil, salt and if you like spicy, the chili powder. Mix everything together.
  3. Put the sheet in the oven and bake until golden brown, about 30-45 minutes; with the help of your adult, use the wooden spoon or spatula to stir them every 10 minutes or so. Set aside to cool. Serve right away or store in an airtight container up to 1 week.

Nutrition Information (per serving):

Number of Servings: 4 Servings

Serving Size: 1/4 cup
Calories……………………………………180
Fat…………………………………………..16g
Sodium…………………………………….9mg
Carbs……………………………………….3.5g
Fiber………………………………………..2g
Sugars………………………………………<1g
Protein……………………………………..10g

Source: chopchopmag.org

CAULIFLOWER MAC & CHEESE (SEPT 2013)

Ready for that fall weather and some home cooked comfort? Try this Cauliflower Mac & Cheese for added nutrients and less fat. Enjoy and as always….let me know what you think!Cauliflower Mac & Cheese

Ingredients: 

  • 3 cups frozen cauliflower florets
  • 4 1/2 oz. (about 1 1/4 cups) uncooked whole wheat elbow macaroni
  • 5 wedges light creamy swiss cheese (like The Laughing Cow)
  • 1/4 cup fat-free shredded cheddar cheese
  • 1/4 cup fat-free milk
  • 2 tbsp. fat-free sour cream
  • 2 tsp. Dijon mustard
  • 1 tbsp. light whipped butter or light buttery spread
  • 1/2 cup breadcrumbs
  • 1/4 tsp. onion powder
  • 1/4 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/8 tsp. black pepper
  • Optional seasonings: additional salt and black pepper

Directions:
1. Preheat oven to 350 degrees. Spray an 8″ X 8″ baking pan with nonstick spray.

2. Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 – 3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm.

3. In a medium-large pot, cook pasta per package instructions, about 8 minutes. Drain pasta and stir into cauliflower. Cover to keep warm.

4. In a medium microwave-safe bowl, combine cheese wedges, shredded cheese, milk, sour cream, and mustard. Mix well. Microwave for 1 minute, or until cheeses have melted. Whisk until smooth.

5. Add cheese mixture to the pasta and cauliflower. Stir to coat. Transfer contents to the baking pan.

6. In a medium microwave-safe bowl, microwave butter for 20 seconds, or until melted. Add panko breadcrumbs and seasonings, and stir to coat. Evenly distribute mixture over the contents of the baking pan.

7. Bake until lightly browned, 25 – 30 minutes. Enjoy!

Nutrition Information (per serving):

Number of Servings: 4 Servings

Serving Size: 1/4th of recipe (about 1 1/3 cups)
Calories……………………………………239
Fat…………………………………………..4g
Sodium…………………………………….615mg
Carbs……………………………………….36g
Fiber………………………………………..4.5g
Sugars………………………………………6g
Protein……………………………………..12g

Source: hungrygirl.com

MAPLE SWEET POTATOES (AUG. 2013)maple-mashed-sweet-potatoes

Ingredients:

  • 2 large sweet potatoes
  • 2 tablespoons nonfat yogurt
  • 1 tablespoon maple syrup
  • 1 tablespoon orange juice

Directions:

  1. Wash hands thoroughly with warm water and soap.
  2. Wash fresh vegetables before preparing.
  3. Prick potato skins with a fork.
  4. Microwave on HIGH for 3 to 4 minutes until soft and easily pierced with a knife.
  5. Scoop out the potato pulp into a medium bowl.
  6. Mash the pulp and stir in the yogurt, maple syrup, and orange juice.
  7. Transfer to a microwave safe serving bowl.
  8. Microwave for 1 to 2 minutes to heat through.

Nutrition Information (per serving):

Number of Servings: 2 servings

Calories…………………………………………………………………………149

Carbohydrate………………………………………………………………34 g

Protein…………………………………………………………………………..3 g

Fat………………………………………………………………………………….0 g

Saturated Fat…………………………………………………………………0 g

Trans Fat……………………………………………………………………….0 g

Cholesterol…………………………………………………………………..0 mg

Fiber……………………………………………………………………………….4 g

Total Sugars…………………………………………………………………..14 g

Sodium………………………………………………………………………..91 mg

Calcium………………………………………………………………………..67 mg

Folate…………………………………………………………………………16 mcg

Iron………………………………………………………………………………..1 mg

% Calories from Fat…………………………………………………………..0%

Source: eatwellbewell.org

SLOPPY GARDEN JOES (JUL. 2013)

Ingredients: sloppy joe

  • 1 onion, chopped
  • 1 carrot, chopped
  • 1/2 green pepper, chopped
  • 1 pound extra lean ground turkey or chicken
  • One 8 ounce can unsalted tomato sauce
  • One 15 ounce can unsalted whole tomatoes, crushed
  • One 8 ounce can mushrooms
  • 1/4 cup barbecue sauce
  • Pepper to taste
  • 8 whole wheat buns

Directions:

  1. Wash hands with warm water and soap.
  2. Wash fresh vegetables before preparing
  3. Sautee onions, carrot, green pepper, and ground turkey or chicken in a pan over medium-high heat for 5 minutes
  4. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce, and pepper and bring to a boil
  5. Reduce heat and simmer covered for 10 minutes, stirring occasionally
  6. Uncover and cook for an additional 3 minutes or until thick
  7. Serve on toasted or plain buns

Nutrition Information (per serving):

Number of Servings: 8 servings, 1 sloppy joe each

Calories…………………………………………………………………………227

Carbohydrate………………………………………………………………33 g

Protein…………………………………………………………………………20 g

Total Fat………………………………………………………………………..3 g

Saturated Fat…………………………………………………………………0 g

Trans Fat……………………………………………………………………….0 g

Cholesterol…………………………………………………………………23 mg

Fiber……………………………………………………………………………….5 g

Total Sugars………………………………………………………………….10 g

Sodium……………………………………………………………………..434 mg

Calcium……………………………………………………………………….60 mg

Folate…………………………………………………………………………18 mcg

Iron……………………………………………………………………………….2 mg

% Calories from Fat………………………………………………………..11 %

Source: eatwellbewell.org

BERRY GOOD BANANA SPLIT WITH YOGURT (JUL. 2013)

Ingredients: banana split

  • 1 small banana, peeled
  • 1 cup fat free plain yogurt
  • 1/4 cup crushed whole grain dry cereal or low-fat granola
  • 1/2 cup strawberries cut in halves

Directions:

  1. Wash hands with warm water and soap.
  2. Wash strawberries before preparing
  3. Cut banana in half lengthwise (from tip to tip) or into thin slices (for small kids)
  4. Spoon yogurt into two small cereal bowls
  5. place the banana halves/slices around the yogurt.
  6. Top the yogurt with half of whole grain cereal or low-fat granola
  7. Add strawberries or other fruits
  8. Serve immediately

Nutrition Information (per serving):

Number of servings: 2 Servings (1 small cereal bowl each)

Calories……………………………………………………………………..130

Carbohydrates…………………………………………………………..27 g

Protein…………………………………………………………………………7 g

Total Fat……………………………………………………………………1.5 g

Saturated Fat……………………………………………………………….0 g

Trans Fat……………………………………………………………………..0 g

Cholesterol…………………………………………………………………5 mg

Fiber……………………………………………………………………………..3 g

Total Sugars………………………………………………………………..15 g

Sodium………………………………………………………………………..75 g

Calcium…………………………………………………………………..161 mg

Folate………………………………………………………………………17 mcg

Iron……………………………………………………………………….0.50 mg

% Calories from Fat………………………………………………………..2%

Source: eatwellbewell.org

BERRY GOOD BEVERAGE (JUN. 2013)berry

Ingredients:

  • 1 cup fat free milk
  • 1 cup frozen or fresh blueberries, strawberries, or other fruit
  • 1 cup low fat raspberry or other fruit-flavored yogurt

Directions:

  1. Wash hands with warm water and soap
  2. Wash fruits before preparing
  3. Blend milk, fruits, and yogurt until smooth
  4. Serve immediately for a refreshing drink for the summer!

Nutrition Information (per serving):

Number of Servings: 4 servings (3/4 cup each)

Calories…………………………………………………………………………..89

Carbohydrate……………………………………………………………….16 g

Protein…………………………………………………………………………..5 g

Total Fat………………………………………………………………………..1 g

Saturated Fat…………………………………………………………………1 g

Trans Fat……………………………………………………………………….0 g

Cholesterol…………………………………………………………………..5 mg

Fiber……………………………………………………………………………….1 g

Total Sugars………………………………………………………………….14 g

Sodium……………………………………………………………………….70 mg

Folate………………………………………………………………………….2 mcg

Iron………………………………………………………………………………0 mg

% Calories from Fat……………………………………………………….10%

Source: eatwellbewell.org

PEACHY PEANUT BUTTER PITA POCKETS (May 2013)Peachy_Peanut_Butter_Pita_Pockets_720_t607

Ingredients:

  • 2 medium whole wheat pita pockets
  • ¼ cup reduced fat chunky peanut butter
  • ½ apple, cored and thinly sliced
  • ½ banana, thinly sliced
  • ½ fresh peach, thinly sliced

Directions:

  1. Wash hands with soap and warm water
  2. Cut pitas in half to make 4 pockets
  3. Warm pita pockets in the microwave for about 10 seconds to make them more flexible
  4. Carefully open each pocket
  5. Spread a thin layer of peanut butter on the inside walls
  6. Fill with fresh fruits
  7. Serve at room temperatures

Nutrition Information (per serving):

Number of Servings: 1

Calories…………………………………………………………………..32.3

Calories…………………………………………………..……………….180

Carbohydrate…………………………………………………………..27 g

Protein……………………………………………………………………..6 g

Total Fat…………………………………………………………………..7 g

Saturated Fat……………………………………………………………1 g

Trans Fat…………………………………………………………………0 g

Cholesterol………………………………………………………….…0 mg

Fiber……………………………………………………………………..…4 g

Total Sugars……………………………………………………………10 g

Sodium………………………………………………………………185 mg

Calcium………………………………………………………………….7 mg

Folate…………………………………………………………………22 mcg

Iron……………………………………………………………………….1 mg

% Calories from fat………………………………………………..…35%

Source: eatwellbewell.org

BOAT LOADS OF FRUIT (Apr. 2013)

Ingredients:

  • ¾ cup fresh strawberries
  • ½ cup mixed fresh fruits (use fruits in season, or apples, bananas, red grapes, and grapes)
  • 2 tablespoons lite whipped cream
  • waffle bowls (optional)

Directions:

  1. Wash hands with warm water and soap.
  2. Wash fresh fruits with cold water before preparing
  3. Cut up any fruit that needs to be cut
  4. Place the strawberries in a blender and blend until smooth
  5. In a medium sized bowl, mix the cut up fruit together
  6. Spoon the fruit into 2 small bowls
  7. Drizzle with the blended strawberries
  8. Top each bowl with 1 tablespoon of the lite whipped cream
  9. Serve and enjoy!

Nutrition Information (per serving):

Number of servings: 2 servings

Calories…………………………………………………………………..32.3

Calories……………………………………………………………………..52

Carbohydrate…………………………………………………………..12 g

Protein……………………………………………………………………..1 g

Total fat……………………………………………..……………………..1 g

Saturated fat…………………………………………………………..0.5 g

Trans fat…………………………………………………………………..0 g

Cholesterol…………………………………..………………………..0 mg

Dietary fiber………………………………….…………………………..2 g

Total sugars…………………………………….………………………..8 g

Sodium…………………………………………………………………..1 mg

Calcium………………………………………………………………..12 mg

Folate……………………………………………………..…………..17 mcg

Iron……………………………………………………………..………..0 mg

% calories from fat……………………………………………………17%
SOURCE: EATWELLBWELL.ORG

TWO INGREDIENT OATMEAL COOKIES (Mar. 2013)

Ingredients:

  • 2 bananas, large and old
  • 1 cup quick oats
  • any extras you’d like (a small handful of chocolate chips, crushed walnut pieces, etc.)
  • 1 teaspoon oil

Directions:

  1. Wash your hands with warm water and soap
  2. Mash up the bananas, fresh bananas can also be used
  3. Mix the bananas and quick oats together
  4. Add more oats if the consistency is too runny
  5. Add in any extras you’d like
  6. Grease a cookie sheet with 1 teaspoon of oil
  7. Bake at 350 degrees for 15 minutes
  8. Cool, serve, and enjoy!

Nutrition Information (per serving):

Number of servings: 16 cookies (1 cooking per serving)

Calories…………………………………………………………………..32.3

Carbohydrates………………………………………………………..6.8 g

Protein…………………………………………………………………..0.8 g

Total fat…………………………………………………….…………..0.3 g

Saturated fat……………………………………………………………..0 g

Trans fat…………………………………………………………………..0 g

Cholesterol……………………………………………………………..0 mg

Dietary fiber…………………………………………………………..0.8 g

Total sugars…………………………………………………………..1.8 g

Sodium………………………………………………………………..0.4 mg

% calories from fat…………………………………….…………..10 %

BAKED SWEET POTATO CHIPS (Feb. 2013)                                                                                                

Ingredients:

  • 2-3 sweet potatoes or yams
  • Cooking spray
  • Dash of salt and pepper, if desired

Directions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Spray baking sheet with cooking spray.
  3. Thinly slice sweet potatoes into rounds and place on a baking sheet.
  4. Sprinkle just a dash of pepper and salt, if desired.
  5. Bake for 20 minutes.
  6. Turn slices over and back for an additional 10 minutes, until crisp.

Nutrition Information (per serving):

Number of Servings: 4

Calories……………………………………………………………………………87

Carbohydrate………………………………………………………………….20 g

Protein………………………………………………………………………….1.5 g

Total Fat………………………………………………………………………….0 g

Saturated Fat……………………………………………………………………0 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………0 mg

Fiber……………………………………………………………………………….3 g

Sodium……………………………………………………………………….54 mg

Source: http://www.superkidsnutrition.com/nutrition_answers/mt_cooking-with-kids.php

CRUNCHY KALE CHIPS (Jan. 2013)

Ingredients:

  • Oil spray
  • 1 pound of kale, stemmed and minced
  • Salt and pepper (optional)
  • Parmesan

Directions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Line a large baking tray with foil.
  3. Brush or spray with oil.
  4. Add the kale, making sure that it’s spread out as much as possible.
  5. Bake for 10 minutes, mixing it up once or twice during that time.
  6. Sprinkle with parmesan and bake for 10-15 minutes longer.
  7. Constant stirring will allow for the kale to shrink and crispen without getting burnt.
  8. Remove tray from oven and let the kale cool.
  9. Kale Crunch will keep for about 1-2 weeks in a covered container – no refrigeration necessary.

Nutrition Information (per serving):

Number of Servings: 4 (1 cup each)

Calories……………………………………………………………………………60

Carbohydrate………………………………………………………………..11.5 g

Protein…………………………………………………………………………3.8 g

Total Fat………………………………………………………………………….1 g

Saturated Fat……………………………………………………………….0.15 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………0 mg

Sodium……………………………………………………………………….49 mg

CONFETTI QUINOA (Dec. 2012OLYMPUS DIGITAL CAMERA

Ingredients:

  • 1 ½ cups low-sodium vegetable stock/water
  • 1 cup quinoa, rinsed and drained
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 cup frozen chopped, mixed vegetables (peas, carrots, green beans, corn, etc.)

Directions:

  1. Add vegetable stock or water to medium saucepan.
  2. Bring stock or water to a boil over medium-high heat.
  3. Stir in quinoa, salt, and pepper.
  4. Switch heat to low and cover pot with lid.
  5. Cook until liquid is evaporated and quinoa is tendered, about 15 minutes.
  6. Remove lid and stir in vegetables with a fork.
  7. Place lid back on quinoa so that the heat from the quinoa cooks the vegetables.
  8. Serve immediately or place into an airtight container and refrigerate for up to 5 days.

Nutrition Information (per serving):

Number of Servings: 4 (1 cup each)

Calories………………………………………………………………………….190

Carbohydrate………………………………………………………………….35 g

Protein…………………………………………………………………………….7 g

Total Fat……………………………………………………………………….2.9 g

Saturated Fat……………………………………………………………………0 g

Cholesterol……………………………………………………………………0 mg

Fiber……………………………………………………………………………….5 g

Sodium……………………………………………………………………..320 mg

Sugar………………………………………………………………………………1 g

BLACK BEAN SOUP (Nov. 2012)black-bean-soup

Ingredients:

  • 2 cans (15 oz) unsalted black beans
  • 1 can (16 0z) low sodium chicken broth
  • ½ cup salsa
  • 1 Tablespoon chili powder
  • 6 Tablespoons shredded low fat cheddar cheese
  • 6 Tablespoons chopped onion
  • 3 Tablespoons chopped fresh cilantro (optional)

Directions:

  1. Wash hands with warm water and soap.
  2. Wash fresh vegetables before preparing.
  3. Wash one can of beans with a potato masher.
  4. Pour both cans of beans into medium saucepan.
  5. Add chicken broth, salsa, and chili powder.
  6. Bring to a boil and cook for 15-20 minutes, or until soup is slightly thickened.
  7. Top each serving with 1 Tablespoon cheese and 1 Tablespoon onion and fresh cilantro if desired.

Nutrition Information (per serving):

Number of Servings: 6 (approximately ¾ cup each)

Calories…………………………………………………………………………..137

Carbohydrate………………………………………………………………….22 g

Protein…………………………………………………………………………..10 g

Total Fat………………………………………………………………………….1 g

Saturated Fat…………………………………………………………………..0 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………3 mg

Fiber……………………………………………………………………………….7 g

Total Sugars……………………………………………………………………..1 g

Sodium……………………………………………………………………..322 mg

APPLE PIE IN A GLASS (Oct. 2012)IMG_3400

Ingredients:

  • 1 cup 1% low fat or fat free milk
  • 1 cup fat free vanilla yogurt
  • 2 apples
  • ½ teaspoon ground cinnamon
  • Handful of ice cubes

Directions:

  1. Wash hands with warm water and soap.
  2. Wash fresh fruits before preparing.
  3. Peel apple, cut up into cubes, and remove seeds.
  4. Add remaining ingredients and blend for one minute.
  5. Serve immediately and Enjoy! 🙂

Nutrition Information (per serving):

Number of Servings: 2 (1 cup each)

Calories………………………………………………………………………….206

Carbohydrate………………………………………………………………….44 g

Protein…………………………………………………………………………….9 g

Total Fat………………………………………………………………………….0 g

Saturated Fat……………………………………………………………………0 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………4 mg

Fiber……………………………………………………………………………….5 g

Total Sugars…………………………………………………………………..34 g

Sodium……………………………………………………………………..124 mg

Calcium…………………………………………………………………….267 mg

Folate…………………………………………………………………………6 mcg

Iron……………………………………………………………………………..0 mg

% Calories from Fat…………………………………………………………..0%

LOW FAT YOGURT & CUCUMBER DIP (Sept. 2012)tzatziki-sauce-yogurt-and-cucumber-dip

Ingredients

  • 1 (16 oz) container low-fat plain yogurt
  • 1 cucumber, peeled, seeded, and grated
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon fresh lemon juice
  • Salt and pepper to taste

Directions

  1. Line a colander with two layers of cheesecloth and place it over a medium bowl.
  2. Place yogurt on the cheesecloth and cover the colander with plastic wrap and allow yogurt to drain overnight.
  3. Lay grated cucumber on a plate lined with paper towel.
  4. Allow to drain for 1-2 hours.
  5. Combine the drained yogurt, cucumber, garlic, parsley, mint, lemon juice, salt and pepper in a bowl.
  6. Refrigerate for at least 2 hours before serving

Nutrition Information (per serving):

Number of Servings: 4 (1/2 cup each)

Calories ……………………………………………………………………………21

Carbohydrate…………………………………………………………………2.8 g

Protein………………………………………………………………………….1.6 g

Total Fat……………………………………………………………………….0.5 g

Saturated Fat……………………………………………………………………0 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………2 mg

Fiber…………………………………………………………………………….0.1 g

Sodium……………………………………………………………………….45 mg

MELON COOLERS (Aug. 2012)picture-328

Ingredients:

  • 4 cups seeded watermelon
  • 4 ice cubes
  • 1 tablespoon lime juice

Directions:

  1. Scoop 2 cups of watermelon and place in blender.
  2. Add ice to blender.
  3. Pulse until chunky mixture forms.
  4. Add another 2 cups of watermelon, lime juice, and sugar.
  5. Blend until frothy.
  6. Serve immediately and Enjoy! 🙂

Nutrition Facts (per serving):

Number of Servings: 3-4 (approximately 1 cup each)

Calories…………………………………………………………………………….13

Carbohydrate…………………………………………………………………3.4 g

Protein………………………………………………………………………..0.25 g

Total Fat………………………………………………………………………….0 g

Saturated Fat……………………………………………………………………0 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………0 mg

Fiber……………………………………………………………………………0.2 g

Sodium………………………………………………………………………1.6 mg

Calcium……………………………………………………………………..3.6 mg

Iron………………………………………………………………………….0.11 mg

% Calories from Fat………………………………….>5% No Sugar Added

Source: Cooking with Kids Curriculum

YOGURT POPS (Aug. 2012)YOGURT POPS

Ingredients:

  • 1 cup plain yogurt
  • 1 cup fresh/frozen blueberries, strawberries or pitted cherries
  • 4 (5 oz) paper cups
  • Aluminum foil
  • 4 Popsicle sticks

Directions:

  1. Mix low fat yogurt and fruit of choice together.
  2. Fill ice-pop molds (paper cups) with yogurt mixture.
  3. Cover cups with aluminum foil and insert Popsicle stick.
  4. Freeze overnight.
  5. Take out of freezer and Enjoy! 🙂

Nutrition Facts (per serving):

Number of Servings: 4 (5 oz each)

Calories……………………………………………………………………………59

Carbohydrate…………………………………………………………………2.4 g

Protein………………………………………………………………………….3.5 g

Total Fat………………………………………………………………………..1.1 g

Saturated Fat……………………………………………………………….0.25 g

Trans Fat…………………………………………………………………………0 g

Cholesterol………………………………………………………………….3.7 mg

Fiber……………………………………………………………………………0.9 g

Sodium……………………………………………………………………….43 mg

Calcium…………………………………………………………………..114.3 mg

Iron………………………………………………………………………….0.15 mg

% Calories from Fat…………………………………………………………16 %

QUICK KABOBS (Aug. 2012)KABOBS

Ingredients:

  • 1 oz roasted deli turkey
  • 1 oz dried apricots
  • 1 oz cheddar cheese (low-fat)
  • 4 grapes

Directions:

  1. Push on ingredients in any pattern onto a Kabob skewer.
  2. Enjoy! 🙂

*WARNING: Have older children help with this recipe. Kabob skewers are pointed at one end and can cause injury if not used properly. When serving to younger children, take ingredients off skewer and place the skewer out of reach.

Nutrition Information (per Serving):

Number of Servings: 1 Skewer

Calories…………………………………………………………………………..110

Carbohydrate………………………………………………………………..13.1 g

Protein…………………………………………………………………………9.8 g

Total Fat……………………………………………………………………….2.3 g

Saturated Fat…………………………………………………………………1.3 g

Trans Fat…………………………………………………………………………0 g

Cholesterol…………………………………………………………………..12 mg

Fiber…………………………………………………………………………….3.2 g

Sodium……………………………………………………………………..319 mg

Calcium……………………………………………………………………..127 mg

Iron…………………………………………………………………………..0.9 mg

% Calories from Fat………………………………………………………….17%

Source: http://www.eatingwell.com/recipes/quick_kebabs.html 

CRUNCHY SNACK MIX (Aug. 2012)Candied-PretzelTrail-Mix

Ingredients:

  • 1 cup toasted oat cereal
  • 2 cups whole grain dry cereal
  • 1 cup pretzel sticks
  • ½ cup peanuts
  • ½ cup raisins

Directions:

  1. Wash hands with warm water and soap.
  2. Put all of the food into a bowl and mix with your hands.
  3. Put 2 handfuls of your trail mix into a zip-top bag.
  4. Continue dividing up the bowl of trail mix until empty.
  5. Enjoy pre-packed trail mix baggies on-the-go! 🙂

Nutrition Information (per Serving):

Number of Servings: 10 (approximately ½ cup each)

Calories…………………………………………………………………………..221

Carbohydrate………………………………………………………………….38 g

Protein………………………………………………………………………….5.8 g

Total Fat………………………………………………………………………….6 g

Saturated Fat………………………………………………………………..0.8 g

Trans Fat…………………………………………………………………………0 g

Cholesterol……………………………………………………………………0 mg

Fiber…………………………………………………………………………….3.3 g

Total Sugars………………………………………………………………….8.4 g

Sodium……………………………………………………………………..556 mg

Calcium………………………………………………………………………35 mg

Folate…………………………………………………………………….90.6 mcg

Iron…………………………………………………………………………..5.3 mg

% Calories from Fat…………………………………………………………24%

Source: www.eatwellbewell.org