Embed Size (px)
Citation preview
Apple Chips
4 large apples2 Tbsp. sugar2 tsp. cinnamon
Preheat oven to 225˚F.Wash apples and dry completely. Slice apples crosswise using a sharp knife so they are about 1/8-inch thick. Arrange apple slices in a single layer on two parchment-lined baking sheets Mix sugar and cinnamon in a small bowl, then sprinkle evenly over apple slices.Bake on the top rack of the oven until apples are dry and crisp, about 2 hours. Remember to flip them after 1 hour so both sides are even. Remove from oven and let ‘chips’ cool completely before munching!
INGREDIENTS
DIRECTIONS
PowerUp your meal!Take an adventure and pick
your own locally-grown apples at an apple orchard!
Serves: 8Serving Size: 1/4 cup
KIDS IN THE KITCHENCrispy, crunchy apple chips make a healthy, flavorful snack for the lunch box or after school! Kids can help make this snack by:• Washing and drying the apples. • Lining up apples on baking sheets.• Combining the sugar and cinnamon, then sprinkling the mixture over the
apple slices.
NutritionPer serving size of 1/2 cup: 50 calories; 14 g carbohydrate; 4 g fiber
Roasted Rainbow Veggies
2 cups chopped vegetables1 Tbsp. extra virgin olive oilSalt, pepper and garlic, to taste1/2 tsp. of salt
Preheat oven to 400˚F.Wash and dry vegetables. Cut off stalks and break or cut into bite-sized pieces. Coat the vegetables lightly with extra virgin olive oil by tossing them together in a bowl.Arrange pieces in a single layer on a rimmed baking sheet and sprinkle with the salt, pepper, and garlic mixture. Bake in oven for 20-25 minutes, or until the vegetables turn slightly brown. Serve immediately as a delicious side to any family meal!
INGREDIENTS
DIRECTIONS
PowerUp your meal!Try this recipe with veggies such as cauliflower, carrots, sweet potatoes, mushrooms and parsnips. Roasting
brings out the sweet flavor in veggies! For an extra boost, play
around with different combinations of spices: dried oregano, cumin,
or cayenne pepper.
Makes 4, 1/2 cup serv-ings
KIDS IN THE KITCHENWhile the knife-work should be left to adults, kids can help make this treat by: -Washing and drying the vegetables. -Coating vegetables with extra virgin olive oil. -Arranging vegetables on baking sheet. -Sprinkling spices over vegetables.
NutritionPer serving: 40 calories; 3 g carbohydrates; 3 g fat; 150 mg sodium; 1 g fiber
Zaney Cinnamon Bread (or Muffins)
1 cup all purpose flour1/2 cup whole wheat flour 1/2 cup sugar1/4 tsp. salt1/8 tsp. baking soda2 tsp. low sodium baking powder1 Tbsp. cinnamon
1/4 tsp. nutmeg1 egg, beaten1 Tbsp. vanilla extract1/3 cup vegetable oil1/2 cup unsweetened applesauce1-1/2 cups grated zucchini
INGREDIENTS
Preheat oven to 350˚F. Mix the dry ingredients in a large bowl and mix well. Combine egg, oil, applesauce, vanilla, and zucchini in a small bowl and stir well. Gently stir dry ingredients into zucchini mixture. Spray a 9-inch loaf pan or a 12-cup muffin tin with cooking spray and pour in the batter. Bake for about 25-30 minutes, or until a toothpick inserted in the middle of the loaf/muffins comes out clean.
DIRECTIONS
PowerUp your meal!Try adding 1/4 to 1/2 cup
chopped nuts to pack a protein punch!
Serves:12 Size: 1 muffin or 1 slice (1/12 loaf)
KIDS IN THE KITCHENKids can help with this spicy-sweet recipe by: - Mixing the dry ingredients in one bowl and the liquid ingredients in a different bowl. - Pouring the batter into the loaf pan or scooping it into a muffin tin using a 1/4 measuring cup.
NutritionPer serving size of 1 muffin or slice: 160 calories; 6 g fat; 1.5 g fiber.
Overnight Apple Cinnamon Oatmeal
2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
1-1/2 cups fat-free milk1-1/2 cups water1 cup uncooked steel-cut oats2 Tbsp. brown sugar
1 Tbsp. butter, cut into 5-6 pieces (optional)
1/2 tsp. cinnamon1 Tbsp. ground flax seed1/4 tsp. saltCooking spray
INGREDIENTS
Mix all ingredients in a crock pot or slow cooker. Cover, and cook on low for 7-8 hours. Spoon oatmeal into bowls and add optional sprinkles immediately before serving. Store leftovers in refrigerator.
To reheat single servings, put 1 cup cooked oatmeal in microwave proof bowl and add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute or until hot. Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.
DIRECTIONS
PowerUp your meal!For new flavors, sprinkle with chopped nuts, fresh berries, bananas, honey, or almond
butter!
Serving Size: ¾ cup Serves: 7
KIDS IN THE KITCHENKids can get creative by brainstorming extra, fun toppings to add to this yummy breakfast! Young chefs may also help place ingredients into the slow cooker and scoop the finished product into bowls.
NutritionPer 3/4 cup serving: 156 calories, 27 g carb
Rusty French Fries (Sweet Potato Fries)
4 large sweet potatoes, peeled1-2 tsp. olive oilSalt
1 tsp. powdered garlic1/2 tsp. ground cinnamon1/2 tsp. cumin or chili
powder
Preheat oven to 450˚F.Wash and peel sweet potatoes. Slice diagonally into thick, even wedges. Lightly coat with olive oil.Combine spices and sprinkle over sweet potatoes. Transfer potatoes to the baking sheet, spreading them out in a single layer. Bake until tender and golden brown, usually about 25 minutes. Let cool before serving as a delicious snack or side to any family meal!
INGREDIENTS
DIRECTIONS
PowerUp your meal!Spiced, oven-roasted sweet
potatoes are loaded with nutrients
and fiber that put regular “fries”
to shame. They make a great side
dish to a turkey burger or whole
wheat wrap!
Serves: 8
KIDS IN THE KITCHENWhile the knife-work should be left to adults, kids can help make this treat by:-Washing, peeling and drying the potatoes.-Pouring the olive oil over the potatoes.-Arranging potatoes on baking sheet and sprinkling with spices.
Crispy Kale Chips
1 bunch kale1 tsp. olive oil1 tsp. salt
Optional: shreddedParmesan
Preheat oven to 250 degrees F. Wash kale and dry. Using a knife, carefully remove the thick inner stems from the leaves, leaving long strips; cut the strips in half. Arrange the leaves dark side up in a single layer on two baking sheets. Lightly mist or drizzle kale with oil. Sprinkle with salt OR Parmesan cheese. Bake about 40-60 minutes, until kale is crisp or cheese is golden.
INGREDIENTS
DIRECTIONS
PowerUp your meal!This is a great substitute for
your potato chip cravings. Serve
with a glass of low-fat milk for a
nutritious and tasty snack!
Serves: 6
PREPARATIONLine a non-insulated cookie sheet with parchment paper.
KIDS IN THE KITCHENWhen kids are involved in the preparation process, they are more likely to eat the finished product! Get your kids involved by:-Washing/tearing kale.-Placing kale on the cookie sheet.-Serving and eating!
NutritionPer serving: 50 calories; 1 g total fat; 8 g carbohydrates; 1.5 g fiber
PowerUp Chicken Tenders
Canola oil cooking spray1/2 cup sliced almonds1/4 cup whole wheat flour2 tsp. paprika1/2 tsp. garlic powder1/2 tsp. dry mustard
1/4 tsp. saltDash of freshly ground pepper1 - 1/2 tsp. extra virgin olive oil4 large egg whites1 pound chicken tenders (or boneless
chicken breast, cut into strips)
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray. Grind almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor or blender for 1 minute or until the almonds are finely chopped and the paprika is mixed throughout. With the motor running, blend in oil. Pour the mixture into a shallow dish. Whisk egg whites in a second shallow dish. Dip chicken tenders so they are covered in egg whites. Transfer each tender to the almond mixture and coat evenly with crumbles. Place tenders on the prepared rack and coat with cooking spray on both sides.
Bake for 20 to 25 minutes, or until golden brown, crispy and no longer pink in the center.
INGREDIENTS
DIRECTIONS
PowerUp your meal!Serve these high protein strips with a side of veggies, sliced
apples and a whole grain roll for a complete family meal.
Serves: 4
KIDS IN THE KITCHENKids can help prepare this tasty, heart-healthy meal by:- Chopping and grinding the almonds, flour, spices, and oil in the blender.- Cracking, separating and whisking egg whites.- Coating the chicken tenders in egg wash and almond mixtures.
- Be sure to wash hands and utensils after handling raw eggs or poultry.
NutritionPer serving: 175 calories; 4g fat; 4g carbohydrates; 27g protein; 1g fiber
Magic Meatballs & Spaghetti
4 oz. lean ground beef
4 oz. hot Italian sausage
1/3 cup bulgur wheat (the magic ingredient!)
1/2 cup very hot water
1 medium onion, finely chopped
2 large egg whites, lightly beaten
3 cloves garlic, finely chopped
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
1 cup whole wheat bread crumbs
INGREDIENTS: Meatballs
PowerUp your meal!To make fresh, high-fiber bread
crumbs: cut off crusts from firm,
whole grain bread. Tear the bread
into pieces and blend in a food
processor until coarse crumbs
form.
Serves: 6
4 cups prepared marinara sauce
1/2 cup fresh basil leaves, or chopped fresh parsley (2 Tbsp. dried)
1 lb. whole wheat spaghetti or linguine
1/2 cup freshly grated Parmesan or Romano cheese
INGREDIENTS: Sauce & Spaghetti
NutritionPer serving: 620 calories; 19 g fat; 9 g carbohydrates; 27 g protein; 18 g fiber; 568 mg sodium; 405 mg potassium.
To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until bulgur is tender and the liquid is absorbed, about 30 minutes. Preheat oven to 350°F. Coat a rack with cooking spray and place it over a baking sheet lined with foil. Mix ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, bread crumbs and the soaked bulgur in a large bowl. Tear off chunks of this mixture and roll into 1-inch meatballs (will yield about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with a paper towel to remove any oil or moisture.*
To prepare sauce and spaghetti: Put a large pot of water on the stove to boil. Bring sauce to a boil. Add meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley). Meanwhile, cook spaghetti until just tender, 8 to 10 minutes. Drain and transfer to a serving bowl. Cover noodles with sauce and meatballs and top with low-fat grated cheese.
* Be sure to wash hands and utensils after handling raw meat and eggs.
DIRECTIONS
Chicken Little Dip (Hummus)
INGREDIENTS
PowerUp your meal!Serve dip with veggies or whole
grain crackers as a high protein
afternoon snack. It also makes a
great sandwich spread!
Serves: 8
Drain chickpeas and set aside liquid from can. Combine chickpeas and remaining ingredients in blender or food processor.
Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Serve with assorted fresh vegetables.
DIRECTIONS
1 16 ounce can of chickpeas or
garbanzo beans
1/4 cup liquid from can of chickpeas
3-5 Tbsp. lemon juice, to taste
1-1/2 Tbsp. tahini
1/2 tsp. cayenne pepper
2 cloves garlic, crushed
1/2 tsp. salt
KIDS IN THE KITCHENKids can help:- Opening cans.- Measuring ingredients.- Pushing buttons on the food processor.
Nutrition85 cals, 3.5 grams protein, 2 fat, 14 grams carb.
PowerUp Parfait
INGREDIENTS
PowerUp your meal!Even though it tastes like dessert,
this parfait is packed with calcium,
protein and fruit!
Serves: 4
Place 1/4 cup of blueberries in bottom of clear serving bowl or small glass.
Top with 1/2 cup yogurt and 3 tablespoons of granola. Alternate layers until full.
Enjoy!
DIRECTIONS
2 cups fresh blueberries, mango, strawberries or any fresh fruit
2 cups non-fat vanilla Greek yogurt
1/2 cup granola (or graham cracker crumbs)
KIDS IN THE KITCHENThis yummy parfait is easy & fun for kids to make, from start to finish!
Nutrition215 calories, 9 grams protein, 8 grams fat, 28 grams carb.
PowerUp Chicken Pockets
INGREDIENTS
PowerUp your meal!Try adding sliced grapes or apples
to your pocket for even more fun
and fruit! Serve with raw veggies
and milk for an easy sandwich
supper.
Serves: 4
Combine all ingredients and mix well. To serve: Slice open pita, stuff a little spinach into pocket, top with chicken salad and more spinach.
Alternate: Wrap ingredients in a whole grain tortilla instead.
DIRECTIONS
4 mini-whole grain pitas (such as Joesph’s Bakery Whole Grain Flax)
1 cup baby spinach (or arugula)
1 -1/2 cups cooked chicken, diced
1/4 cup non-fat Greek yogurt, plain
1- 1/2 Tbsp. mayonnaise
1 stalk of celery, diced fine
1/4 cup dried cranberries
1/4 tsp. cinnamon
1 Tbsp. of honey, or less to taste
3 Tbsp. slivered almonds,
dry toasted
1/4 tsp. salt
Fresh pepper to taste
KIDS IN THE KITCHENGet kids involved in the action! - Measuring ingredients.- Mixing together.- Stuffing pitas with spinach and chicken salad.
Nutrition335 calories, 4 grams protein, 8 grams fat, 3.7 fiber
Pear Salad
2 medium pears, chopped, not peeled (about 3 cups)1 Tbsp. lemon juice10-12 oz. mixed salad greens (about 10 cups), torn1 cup fresh raspberries, blueberries or blackberries (optional)1/4 cup chopped walnuts or almonds1/4 cup reduced-fat raspberry salad dressingOptional: 2 ounces blue or feta cheese, crumbled
In a large salad bowl, mix chopped pears with lemon juice to prevent browning.Add salad greens and nuts. Pour dressing over salad and toss. Optional: Top with feta or blue cheese and a few fresh berries.
INGREDIENTS
DIRECTIONS
PowerUp your meal!This great fall recipe combines
fruits with nuts and sweet raspberry dressing for a yummy
salad that the whole family will love! Try different fruit
combinations depending on the season.
Serves 5Serving size 2 cups
KIDS IN THE KITCHENKids can help with every step of this tasty salad recipe!
NutritionPer serving: 158 calories; 7 g fat; 23 g carbohydrates; 5 g fiber; 3 g protein.
Roasted Pumpkin-Apple Soup
4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see PowerUp Tip)
4 large sweet-tart apples, unpeeled, cored and cut into eighths
2 Tbsp. olive oil 1/2 tsp. salt, dividedFreshly ground pepper 6 cups low sodium chicken broth or vegetable broth1/3 cup chopped walnuts, toasted
Preheat oven to 450°F.Toss pumpkin (or squash), apples, olive oil, 1 tsp. salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes until very tender and starting to brown, 15 to 20 minutes more.
INGREDIENTS
DIRECTIONS
PowerUp your meal!To make it easier to cut a pumpkin or squash, pierce in several places with a fork; microwave on high for 1-3 minutes (check often). This will soften the outisde of the squash,
making it easier to cut.
Serves 12Serving size 1 cup
KIDS IN THE KITCHENKids can help by combining the cold ingredients and scooping soup into the bowls. Leave cutting the squash to the adults.
NutritionPer serving: 170 calories; 8 g fat; 25 g carbohydrates; 3 g protein; 6 g fiber
Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Top with nuts (optional).
DIRECTIONS CONTINUED...
Pumpkin Soup
3 cups pumpkin puree in a can (or fresh cooked pumpkin pureed in a food processor)
3 cups homemade vegetable or chicken stock, or low sodium canned vegetable or chicken broth
1 tsp. ground ginger 1/2 tsp. allspice 1/4 tsp. freshly grated nutmeg 2 Tbsp. honey 1-2 Tbsp. chipotle peppers minced or red pepper flakes to
taste (optional)3/4 cup fat free Greek yogurt, plain1/2 cup toasted pumpkin seeds, for garnish Cilantro leaves, for garnish Salt and freshly ground pepper 1 tsp. ground cinnamon
INGREDIENTS
PowerUp your meal!PowerUp the meal by serving with
a protein-packed salad (try our pear salad with raspeberry dressing
topped with nuts) and a slice of whole wheat bread.
Combine the pumpkin puree and 2 cups of the stock in a medium saucepan and bring to a boil over high heat. Add the spices, honey, and chipotle and reduce the heat to medium-low for 20 minutes. Whisk in more stock if needed to thin.
Remove the soup from the heat and let sit 2 minutes. Whisk in the yogurt and season with salt and pepper. Garnish with pumpkin seeds and cilantro leaves (optional).
DIRECTIONS
Roasted Sprouts(Brussels Sprouts)
1 1/2 pounds Brussels sprouts2-3 Tbsp. extra virgin olive oil1 Tbsp. fresh thyme (1 tsp. dried) 1 large shallot, chopped1/2 cup pecan halves (optional)Freshly ground black pepper1/2 tsp. balsamic vinegar1/4 tsp. salt
INGREDIENTS
PowerUp your meal!These flavorful sprouts shine as a mouthwatering side dish
to any entree!
Serves: 4
Preheat oven to 400°F.Trim the brown bottoms off the sprouts and remove any yellow leaves. Cut larger sprouts into 4 pieces and smaller sprouts in half. In a large bowl, toss the Brussels sprouts with olive oil, thyme, shallots, pecans, salt and a few grinds of pepper. Spread on a sheet pan and roast in the oven until sprouts are tender on the inside and crisp on the outside, 20-30 minutes, flipping the sprouts every 7-8 minutes.Remove from oven, sprinkle with remaining seasonings and enjoy!
DIRECTIONS
KIDS IN THE KITCHENKids can help by tossing ingredients together in a large bowl!
Little Sweeties
INGREDIENTS
PowerUp your meal!This fun, colorful side dish is packed with plenty of fiber, vitamin A, and potassium. Serve it with chicken and a
fresh salad for a colorful family meal..
2 medium onions, diced2 garlic cloves, minced2 medium sweet potatoes, peeled and cut into 16 equal
pieces3 cups low-sodium vegetable stock4 cups spinach greens, kale, or other dark leafy greens,
washed, stems discarded 1/4 tsp. cayenne pepper1-1/2 Tbsp. cider vinegar1 Tbsp. fresh or 1 tsp dried thymesalt and pepper, optional2 Tbsp. olive oil
In a medium sized pot, heat olive oil over medium heat. Add the onions and cook until just beginning to change color, 3 minutes. Add the cayenne pepper and garlic and cook until fragrant, 1 minute. Season lightly and stir to combine.Stir in the stock, vinegar, and thyme. Bring to a simmer, then add the chopped greens and sweet potatoes; cook, stirring occasionally, until the greens are tender and the potatoes cooked through. The potatoes will thicken the stock and also make it slightly sweet. Season to taste.
DIRECTIONS
CauliMash
3 cups cauliflower (approx. 1 head)3/4 cup fat free Greek or yogurt, plain1/4 cup low fat cream cheeseSalt and pepper to taste 1 tsp. paprika
INGREDIENTS
PowerUp your meal!CauliMash is the “veggie”
version of mashed potatoes. Serve it on the side of your
favorite meal.
Serves 6
DIRECTIONS Trim hard stems and leaves from cauliflower. Cut flowerets, leaving no more than 2” of stem, and place into 1” of boiling salted water for 15 minutes until tender. Drain well.
Place hot cauliflower in mixing bowl. Mash with potato masher while adding yogurt and cream cheese (or prepare in food processor.) Add salt and pepper to taste. Spoon mash into 1-quart \casserole. Dash with paprika.
DIRECTIONS CONTINUED...
While the oven and knife work should be left to parents, kids can mix ingredients for many of the steps, including mashing the cauliflower.
KIDS IN THE KITCHEN
Butternut Squash Lasagna
1 Tbsp. olive oil2 medium onions, chopped1 pound fresh mushrooms, sliced 2 pounds butternut squash, peeled,
seeded, cut into 1/2-inch-thick slices2 cups vegetable broth4 Tbsp. chopped fresh thyme (4 tsp. dried thyme)2 15-oz. containers part ricotta cheese (or cottage cheese)2 cloves garlic, minced2 cups grated mozzarella cheese, divided2 cups grated Parmesan cheese, divided3 large eggsCooking spray1 9-ounce package no-boil lasagna noodles
INGREDIENTS
PowerUp your meal!This new version of lasagna is more colorful and flavorful than the original! Serve with
whole grain bread and milk for a balanced, meatless meal.
Serves 8
Sauté oinions until soft, then add mushrooms to pan, cooking until tender. Transfer mushroom mixture to bowl; set aside.
Add squash, broth and 1/2 of the thyme to same skillet. Cover and simmer over medium heat until squash is tender, about 6 minutes. Mix ricotta/cheese, 1 cup mozzarella cheese, 1 -1/2 cups Parmesan cheese, garlic, and remaining thyme in large bowl. Mix in eggs.
Arrange noodles on the bottom of a pan. Arrange 1/3 of squash mixture over ricotta. Sprinkle with 1/3 of mushrooms and 1 cup mozzerella. Top with three more noodles. Repeat layers twice.
Place the last three noodles on top, spread remaining ricotta mixture over, and sprinkle with remaining Parmesan. Cover with foil, that has been sprayed with non-stick spray.
DIRECTIONS
1 small butternut squash1 Tbsp. fresh thyme, chopped1 head curly leaf lettuce or curly endive1 large orange, cut into segments2 Tbsp. balsamic vinegar1 shallot, diced4 Tbsp. virgin olive oilSalt and freshly ground pepper
INGREDIENTS
PowerUp your meal!Try adding different types of nuts and vegetables, and pair
with a slice of whole grain bread for a fun, filling meal.
Roasted Squash Salad
Preheat oven to 350°F. Toss the squash, thyme, salt, a few good cranks of pepper, and 1 Tbsp. olive oil in a large bowl. On a foil-lined pan, spread out the squash and bake until caramelized, stir after 10 minutes to prevent burning. Remove from the oven and set aside. Season to taste. In a small bowl, whisk together the balsamic and olive oil, then add the diced shallots. In a medium bowl, combine the lettuce, squash, orange segments and dress lightly with the vinaigirette. Season to taste. Serve and enjoy immediately!
DIRECTIONS
16 mini apple-cinnamon whole grain rice cakes 3 Tbsp. natural peanut butter8 banana slices
INGREDIENTS
PowerUp your meal!Try brown rice cakes which are full of whole grain and
nutrition. Also, try other types of natural nut butters such as maple almond butter or pumpkin seed butter…yum!
Mini Banana Bites
DIRECTIONS Spread half of rices cakes with peanut butter and top each with a banana slice. Close the sandwiches with the remaining rice cakes.
Serves 8
Kids can help by slicing bananas with a table knife, smearing peanut butter onto the rice cakes, and placing banana slices on top!
KIDS IN THE KITCHEN
NutritionTwo mini Sandwiches per serving: 150 calories; 6 g total fat; 20 g carbs; 1 g fiber; 4 g protein.
1 cup rolled oats1 cup wheat flakes* or whole wheat flaked
cereal (like Wheaties or Raisin Bran)1 cup sunflower seeds or chopped nuts1/2 cup honey1 cup dried cranberries or any dried fruit1 pinch salt
INGREDIENTS
PowerUp your meal!*Did You Know? Wheat flakes are whole grain wheat kernels that have been steamed and
rolled, much like oatmeal! Look for them in natural-food stores.
DIRECTIONS Preheat oven to 400°F. Spread oats, wheat flakes, and seeds (or nuts) on a baking sheet. Bake until fragrant and starting to brown, about 10 minutes. Coat a 9-inch pie pan with cooking spray. Cook 1/2 cup honey in a large saucepan over medium-high heat without stirring until large, foamy bubbles form and contents start to darken at the edges, 2 to 4 minutes.
Serving Size 10 wedges
PowerUp Snack Wedges
As this recipe involves high temperatures and hot items, preparation should be left to adults. Kids can be ready to devour the finished product!
KIDS IN THE KITCHEN
Tip: the bubbles will begin small and increase to about 1/2 inch or larger when the honey is done. Immediately pour the toasted oat mixture into the honey, add cranberries, salt, and any other desired fruit, and stir mixture until completely coated. Quickly press the granola into the prepared pie pan using a heat resistant spatula coated with cooking spray. Let cool for 30 minutes, then cut into wedges and transfer to a wire rack to cool completely.
DIRECTIONS CONTINUED...
NutritionPer serving: 220 calories; 7 g total fat; 38 g total carbohydrate; 4 g fiber; 5 g protein.
Red and White Sandwich
1 Tbsp.low fat cream cheese1/4 tsp. honey1/8 tsp. freshly grated orange zest2 slices very thin whole-wheat sandwich bread2-3 large strawberries, sliced
INGREDIENTS
PowerUp your meal!Spice it up with a dash of cinnamon in place of the
orange zest, or swap out the cream cheese for natural
peanut butter! As a meal, serve with crunchy veggie sticks,
and milk.
Serves 1
DIRECTIONS Mix cream cheese, honey, and orange zest in a bowl.Spread bread with the cheese mixture and top with sliced strawberries. Cover with second piece of bread.
KIDS IN THE KITCHENKids can help by slicing strawberries with a table knife, mixing the wet ingredients in a bowl, smearing this spread on whole wheat bread, and topping with sliced strawberries.
NutritionPer serving: 128 calories; 4 g total fat; 18 g total carbohydrate; 4 g protein.
PowerUp Stir Fry
1 pound skinned and boned chicken breast (or shrimp, beef or other meat)
1 clove garlic, minced (or 1/4 tsp. prepared garlic)1/2 cup chopped onions or sliced green onions1 Tbsp. soy sauce2 Tbsp. vegetable oil (canola or sesame oil work well)
1/4-1/2 cup low sodium chicken broth6-8 cups of any “bite size” veggie mixture* 2 Tbsp. stir fry sauce1-8 oz. can water chestnuts (optional)Brown rice, cooked per package instructions (or whole grain pasta)
INGREDIENTS
PowerUp your meal!Make a yummy meatless meal by using tofu for meat or just sprinkling peanuts or walnuts on top of stir fried veggies.
Serves 6-8
DIRECTIONS
KIDS IN THE KITCHEN-Choosing and washing fresh veggies-Measuring rice and water and liquid ingredients-Scooping the final product onto plates
Prepare brown rice according to package directions (may take 40 minutes to cook). Cut chicken into bite size pieces. Mix with garlic, onions and soy sauce for 15 or more minutes. Wash and chop veggies into bite size pieces. Put in bowl and set aside. Heat oil in a wok or large skillet over medium/high. Stir fry chicken (with onions and garlic) stirring constantly until cooked thoroughly. Add veggie mixture and chicken broth. Reduce heat and cover to “steam” veggies with chicken for 3-5 minutes.
Breakfast Crunch
1/2 cup dried cranberries1/2 cup raisins1/2 cup dried apricots or chopped dates1/2 cup rolled oats (dry, plain oatmeal)3 cups whole grain cereal such as Cheerios, raisin bran, shredded wheat, or Bran Chex (or any combination of cereals)1 cup sesame sticks, whole grain crackers (broken) or pretzel sticks1/2 cup honey roasted almond slices, walnuts, or sunflower seeds (optional)
DIRECTIONSCut apricots into eights. Combine all ingredients and mix well.
INGREDIENTS
PowerUp your meal!Breakfast Crunch is an
energy-packed, grab-n-go snack! Serve with a glass of low-fat milk or water and be
on your way!
Serves 8
KIDS IN THE KITCHENKids can help prepare this recipe by combining ingredients and mixing well! Divide the mix into six separate bowls or baggies for a convenient snack on the go.
PowerUp Rainbow Pizza
1 6-8 inch whole wheat tortilla or pita pocket, slightly toasted2-3 Tbsp. canned low sodium tomato paste1.4 cup shredded low moisture, part-skim mozzarella cheese1/4 cup baby spinach leaves3 Tbsp. sweet red pepper, chopped1 Tbsp. pine nuts (optional)2 Tbsp. freshly chopped basil leaves1 clove garlic, minced1 Tbsp. balsamic vinaigrette
INGREDIENTS
PowerUp your meal!Not a fan of peppers?
Switch up the veggies or add additional flavors! Some yummy alternatives include tomatoes, onion, broccoli,
mushrooms, and olives.
Serves 1
KIDS IN THE KITCHENTurn this recipe into a cooking adventure! Chopping should be left to parent, but
kids can help make this delicious meal by:• Washing and drying fresh veggies• Spreading tomato paste and ingredients onto pizza• Helping check the pizza (with an adult) to decide if cheese is melted.• Setting the table and serving the family!
Apple Pecan Cobbler
5 cups firm apples (like Gala), sliced3/4 cup white sugar1/2 tsp. ground cinnamon1/2 cup pecans, chopped1/2 cup all-purpose flour1/2 cup whole wheat flour 1 tsp. baking powder1/4 tsp. salt1 egg, beaten1/2 cup nonfat plain Greek yogurt2 Tbsp. unsalted butter, melted
INGREDIENTS
PowerUp your meal!PowerUp this tasty cobbler
with even more nutrients and fiber with these tips:
Add extra chopped nuts and dried fruits in the crunchy
topping.
Serves 1
Preheat oven to 325°F. Grease an 8”x8” cake pan. Slice apple into medium-sized pieces and spread evenly in pan. In a large bowl, mix together 1/4 cup sugar, cinnamon and 1/4 cup pecans. Sprinkle over the apples. In the same bowl, mix together flour, 1/2 cup sugar, baking powder and salt. In a separate bowl, whisk together egg, yogurt and melted butter. Pour milk mixture into flour mixture and stir until smooth. Pour mixture over apples, then sprinkle top with 1/4 cup pecans. Bake 50-55 minutes.
Preparation
NutritionPer serving: 130 calories; 4 g fat; 21 g carbohydrates (1 g fiber, 13 g sugar); 2 g protein.
Any chunk of fruit will work, melon, grapes, berries, star fruit.For bananas, apples, pears or other fruit that brown, just dip the skewer in orange juice to help keep it from browning. Optional: Serve with vanilla yogurt as a dip.
Fresh Fruit SkewersINGREDIENTS
PowerUp your meal!For a holiday twist, alternative green grapes with red strawberries and put a “star fruit” on top!
Serves 1
PREPARATION Use wooden spears or even toothpicks to skewer a variety of colorful fruits!
8 cups chilled water1 cucumber (thinly sliced)4 large fresh mint leaves
Cool Cucumber MintHydration Station
INGREDIENTS
Fresh Tip!Infused water will stay fresh in the fridge or with ice for the day, but start fresh with a new batch each day.
DIRECTIONS• Use a clear pitcher or dispenser• Clean fruits and veggies under clean, running water, rub briskly with your hands or a veggie brush.• Slice ingredients (as suggested)• Combine ingredients. • Refrigerate 4-6 hours. Serve over ice.
KIDS IN THE KITCHENLet kids use theirimaginations to dreamup fruity combinations.Kids can also squeeze,twist and toss thefruit into the water.
Zu-Canoes
2 medium 2-inch-wide zucchini1/2 teaspoon salt, divided1/2 teaspoon freshly ground pepper, divided1 tablespoon extra-virgin olive oil1 tablespoon white-wine vinegar1 tablespoon minced shallot1 cup quartered grape tomatoes1/2 cup diced mozzarella cheese, preferably fresh1/4 cup thinly sliced fresh basil
INGREDIENTS
KIDS IN THE KITCHENKids can help by washing the
zucchini, scooping out the pulp and finding, measuring and mixing the ingredients
Serves: 4
Paddle your way to these yummy
NutritionPer serving: 87 calories; 4 g fat ; 7 g carbohydrates; protein; 2 g
Recipe by EatingWell.com
1. Wash zucchini. Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. Finely chop the pulp; set aside.2. Place the zucchini halves in a microwave-safe dish. Sprinkle with 1/4 tsp. each salt and pepper. Cover and microwave on High until tender-crisp, 3 to 4 minutes. (OR steam in a steamer basket over 1 inch of boiling water in a large skillet or pot.)3. Whisk oil, vinegar, shallot and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add tomatoes, cheese, basil and the reserved zucchini pulp; toss to combine. Divide the filling among the zu-canoes.
DIRECTIONS
PowerUp Pops
3/4 cups chopped seedless watermelon 2 tablespoons lime juice1 tablespoons sugar (optional)1 cup fresh blueberries
INGREDIENTS
Kids in the Kitchen:Kids can help by measuring
ingredients and dividing the blueberries among the
freezer-pop molds.
Makes 10 (3 ounce) Watermelon-
Blueberry Ice Pops
Ready, Set, Blast off
NutritionPer serving: 29 calories; 0 g fat 8 g carbohydrates; 0 g protein
1. Puree watermelon, lime juice and sugar to taste in a food processor or blender until smooth.2. Wash and divide blueberries among freezer-pop molds. Top with the watermelon mixture. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
DIRECTIONS
Recipe by EatingWell.com
“Green” Pizza
1 pound prepared pizza dough, preferably whole-wheat2 cups chopped broccoli florets1/4 cup water5 ounces arugula (any tough stems removed) chopped (about 6 cups)Pinch of saltFreshly ground pepper to taste1/2 cup prepared pesto1 cup shredded part-skim mozzarella cheese
Use cooler-weather vegetables like broccoli andarugula as an unconventional pizza topping. Arugula adds a slightly bitter, peppery taste—for a milder flavor, use spinach instead.
INGREDIENTS
PowerUp your meal!
Serve with wedges of freshtomato tossed with vinegar,
olive oil, basil andfreshly ground pepper.
Makes 6 servings
Nutrition323 calories; 13 g fat; 33 g carbohydrates; 15 g protein; 3 g fiber Recipe by EatingWell.com
KIDS IN THE KITCHENKids can help by letting them help to roll out thepizza dough, spread the pesto over the crust andsprinkle on the cheese.
1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
DIRECTIONS
8 cups chilled water2 cups of mixed berries (raspberries, strawberries sliced, blueberries)2 limes (thinly sliced)
Berry Lime SurpriseHydration Station
INGREDIENTS
Fresh Tip!Infused water will stay fresh in the fridge or with ice for the day, but start fresh with a new batch each day.
DIRECTIONS• Use a clear pitcher or dispenser• Dream up a fun fruity combination• Clean fruits and veggies under clean, running water, rub briskly with your hands or a veggie brush.• Slice ingredients (as suggested)• Combine ingredients. • Refrigerate 4-6 hours. Serve over ice.
KIDS IN THE KITCHENLet kids use theirimaginations to dreamup fruity combinations.Kids can also squeeze,twist and toss thefruit into the water.
Trail Mix
1/2 cup whole grain cereal such as Cheerios or Raisin Bran1/2 dried cranberries1/2 cup raisins1/2 cup honey roasted almonds*1/2 cup sunflower seeds1/2 cup diced dried apricots
INGREDIENTS
PowerUp your meal!This Powered Up recipe provides
3 of the 5 food groups! Toss in some extra yummy fruit, protein packed nuts or seeds, or crunchy granola, then serve with a glass
of low-fat milk or water to PowerUp all day long!
Serves 6
DIRECTIONS Dice apricots and mix all ingredients in a large bowl.Portion and scoop into 6 small bowls or airtight
NutritionPer serving: 164 calories; 5 g fat; 29 g carb; 2 g protein
KIDS IN THE KITCHENKids can help prepare this recipe by combining in-gredients and mixing well! Count to six and divide up the mix into separate bowls for breakfast or baggies for a protein packed snack on the go.
Bagels Gone Bananas
2 tablespoons natural nut butter, such as almond, cashew or peanut
1 teaspoon honey1 whole-wheat bagel, split and toasted1 small banana, sliced
INGREDIENTS
PowerUp your meal!This handheld breakfast powers kids up with a
yummy mix of protein, fruit and whole grains. It’s ready
in just 5 minutes and is easy to eat on go!
Makes 2 servings, ¾ bagel each
Stir together the nut butter and honey in a small bowl. Divide the mixture between bagel halves and top with banana slices.
DIRECTIONS
Recipe by EatingWell.com
Kids in the Kitchen: Kids can help by finding, measuring and mixing the ingredients. Spreading the nut butter mixture on the bagel or layering the bananas is a simple task for any kiddo.
KIDS IN THE KITCHEN
Nutrition284 calories; 10 g fat; 44 g carbohydrates; 8 g protein; 6 g fiber
Wake Up Smoothie
1 1/4 cups orange juice, preferably calcium-fortified1 banana 1 1/4 cups frozen berries, such as raspberries,
blackberries, blueberries and/or strawberries 1/2 cup low-fat silken tofu, or low-fat plain yogurt
INGREDIENTS
PowerUp your meal!Shake up your wake up — with this quick and tasty
smoothie! It’s power-packed with nutrition and energy in
every satisfying sip.
Makes 3 servings, 1 cup each
Combine orange juice, banana, berries, tofu (or yogurt) in a blender; cover and blend until creamy. Serve immediately.
DIRECTIONS
Recipe by EatingWell.com
Kids can help toss in the fruit, measure out ingredients and push the buttons on the blender. We all know how kids love to push buttons!
KIDS IN THE KITCHEN
NutritionPer serving: 139 calories; 2 g fat; 33 g carbohydrates; 4 g protein; 4 g fiber
Hide – N – Seek Fruit
1/2 cup vanilla pudding1/2 cup plain yogurt1 cup bite-sized fruit pieces (such as strawberries,
grapes, orange sections, or pineapple chunks)
INGREDIENTS
PowerUp your meal!Serve this sweet, simple treat as a dessert or a fruity snack. Choose fruit that is in season, or use well-drained canned
fruit all year round!
Makes 3 “kid sized” servings
Divide fruit between three small bowls or custard cups.Stir together custard and pudding.Spoon 1/3 of pudding mixture over each bowl of fruit.Top with a little whipped cream and a cherry!
DIRECTIONS KIDS IN THE KITCHENKids can get involved with this fun fruity dish by helping measure the ingredients, mixing them together, and scooping the finished product into servings dishes.
Fruit Grunt
Filling• 6 cups fruit, cut into 1/2-inch slices• 1/4 cup honey• 2 tsp. lemon juice• 1/8 tsp. ground cloves
Topping• 1/2 cup white, whole-wheat flour• 2 Tbsp. sugar• 1/2 tsp. baking powder• 1/4 tsp. baking soda• 1/4 tsp. salt• 1/4 cup buttermilk• 1 Tbsp. canola oil• 1 tsp. sugar mixed with 1/4 tsp. ground cinnamon
INGREDIENTS
PowerUp your meal!Try this fun, oven-free
dessert with any type of fruit or combination of fruit, fresh or frozen! For extra power,
serve warm with a dollop of frozen yogurt.
Makes 3 “kid sized” servings
Kids can help in this recipe by measuring and mixing the cut fruit and the flour mixtures!
KIDS IN THE KITCHEN
DIRECTIONS
NutritionPer serving: 194 calories; 3 g fat; 42 g carbohydrates; 4 g fiber.
Filling• Combine the fruit, honey, lemon juice and cloves in a 10-inch skillet with a lid. Bring to a boil, uncovered, stirring frequently. Reduce heat to a gentle simmer and cook until starting to soften, 5 minutes.Topping• Mix flour, sugar, baking powder, baking soda and salt in a medium bowl. Mix buttermilk and oil, and drizzle over the dry ingredients until evenly moistened.• Drop 6 equal portions of batter (about 1 tablespoon each) onto the surface of the bubbling fruit. Sprinkle with cinnamon sugar.• Cover the skillet and cook for 15 minutes. Do not lift the lid. The biscuits should be puffed and firm to touch. If necessary, cook for an additional 5 minutes. Let cool, uncovered, for about 20 minutes, then enjoy!
Veg-Out Chil i
1 tablespoon vegetable oil1 cup onions, chopped3/4 cup carrots, chopped (about three carrots)3 cloves garlic, minced1 cup red bell pepper, chopped1 cup green bell pepper, chopped3/4 cup celery, chopped (3 stalks)1 tablespoon chili powder1 1/2 cups fresh mushrooms, chopped (1 package)1 28-ounce can whole peeled tomatoes with liquid1 19-ounce can kidney beans with liquid1 11-ounce can whole kernel corn 1 tablespoon ground cumin
INGREDIENTS
PowerUp your meal!Serve up with whole grain tortilla chips and shredded
cheese. Pair up with fruit salad for a complete meal. ORWrap chili in whole grain tortillas and serve with
sliced apples.Serves 6
4 1/2 tablespoons fresh oregano or 1 1/2 tablespoons dried oregano
4 1/2 tablespoons fresh basil or 1 1/2 tablespoons dried basil
DIRECTIONS
NutritionPer 1 3/4 cup serving: 210 calories, 4g fat, 10g fiber, 8g protein
Heat vegetable oil in a large saucepan over medium heat. Sauté onions, carrots and garlic until tender. Stir in red pepper, green pepper, celery and chili powder. Cook until veggies are tender, 6 minutes. Stir in mushrooms and cook 4 minutes. Stir in tomatoes, kidney beans and corn. Season with cumin, oregano and basil. Bring to a boil and reduce heat to medium. Cover and simmer for 20 minutes, stirring occasionally.
When kids are involved in the preparation process, they are more likely to eat the finished product! Get your kids involved in this process by:-Washing/peeling vegetables-Opening cans-Stirring in ingredients
KIDS IN THE KITCHEN
CREAMY RANCH DRESSING
1/2 cup non-fat Greek yogurt1/4 cup low-fat buttermilk1/4 cup low-fat mayonnaise1 clove garlic, minced1/2 tablespoon onion powder1 tablespoon fresh chives, snipped1 tablespoon Italian parsley, mincedDash of Worcestershire sauce 1 teaspoon fresh lemon juice
INGREDIENTS
PowerUp your meal!Try slicing and dipping these
veggies in your Creamy Ranch Dressing: -Baby carrots, red & green bell peppers slices, sliced jicama, broccoli and cauliflower (tell your kids
they are trees!)Serves: 9
Serving size: 2 tablespoons
DIRECTIONS
NutritionPer serving size of 2 tablespoons: 25 calories, 1g total fat, 2g protein.
Combine ingredients in a bowl and whisk well to combine. Taste for seasoning, adjust and store in sealed container in refrigerator for up to a week.
When kids are involved in the preparation process, they are more likely to eat the finished product! Kids can help by snipping the chives (with kid-friendly scissors), dumping the ingredients into the bowl and stirring the dressing!
KIDS IN THE KITCHEN
Breakfast Burrito
6 corn tortillas (6 inch)1 tablespoon olive oil1 small onion, chopped1 clove garlic, minced1/4 teaspoon ground cumin6 eggs, beaten1/2 cup prepared salsa (or make your own salsa), divided1 cup shredded reduced-fat cheddar cheese
INGREDIENTS
PowerUp your meal!Toss black beans into the
burrito to pump up its power. Spoon up a yummy side of
mango slices and add a cold cup of milk to top
off the meal!
Serves: 6
Kids can get creative by thinking up other veggies to toss into this yummy burrito. Young chefs can also use their brain power and math skills to count tortillas and measure out the ingredients.
KIDS IN THE KITCHEN
DIRECTIONS
NutritionPer serving: 230; Fat: 12 g; Carbohydrates: 18 g; Fiber: 2g; Protein: 13 g
1. Preheat oven to 350 degrees F.2. Wrap stacked tortillas in aluminum foil and heat in oven 15 minutes or until hot. To microwave, wrap a stack of tortillas lightly in paper towels and heat (about 6-7 seconds per tortilla).3. In a frying pan over medium heat, add the oil. Then add onion, garlic and cumin; sauté until onion is soft. Pour in beaten eggs and 1/4 cup of the salsa; scramble egg mixture until eggs are cooked (with no visible liquid); remove from heat.4. Spoon scrambled egg mixture equally into center of each warm tortilla; sprinkle with cheese (2 tablespoons each). Roll up tortillas and serve them with remaining salsa and cheese.
Pizza
5 oz. (about 5 cups) fresh (or frozen, defrosted) baby spinach2 Tbs. water3/4 cup fresh tomatoes, chopped1 cup part-skim ricotta1/2 tsp. garlic powder1 thin prepared pizza crust (preferably whole wheat)1/2 cup shredded reduced-fat mozzarella2 Tbs. grated parmesan1 Tbs. olive oilSalt and Pepper, to taste
INGREDIENTS
PowerUp your meal!
Serve with wedges of freshtomato tossed with vinegar,
olive oil, basil andfreshly ground pepper.
Makes 6 servings
Nutrition320 calories; 9 g fat; 45 g carbohydrates; 15 g protein; 5 g fiber
KIDS IN THE KITCHENKids can help by sprinkling the water on thespinach,spreading the ricotta mixture on crust and adding the pizza toppings.
1. Heat oven to 450 degrees. Put spinach in a microwave-safe dish. Season to taste, and sprinkle with water. Cover and cook on high for one to two minutes. Drain cooked spinach well.2. Mix ricotta and garlic powder in a small bowl. Place the pizza crust on an ungreased baking sheet. Spread the ricotta mixture on pizza crust. Top pizza with cooked spinach, tomatoes, mozzarella and parmesan. Drizzle with olive oil.3. Bake for approximately 10 minutes, or until cheese is melted. Cool slightly and cut each pizza in half. Serve.
DIRECTIONS
Mixed Greens Salad with Mustard Vinaigrette
24 spears Asparagus6 Cups Washed Mix of Greens; Spring Greens or Mesclun1/4 Smaller Red Onion, very thin sliced1 Red Bell Pepper, Julienned Fine
INGREDIENTS
PowerUp your meal!
Make it a meal by simply adding roasted chicken or
grilled salmon!
Makes 6 servings
Nutrition per serving with 1 Tbsp vinaigrette110 calories; 9 g fat; 7 g carbohydrates; 3 g protein; 5 g fiber
Blanch Asparagus for 1 Minute. Shock in cold water and drainIn this beautiful bowl, toss the asparagus, greens, onions, red pepper with vinaigrette. Salt and pepper to taste
DIRECTIONS
KIDS IN THE KITCHENKids can help by measuring, pouring and whisking the ingredients.
1/2 cup white vinegar1 tablespoon honey1 tablespoon prepared Dijon-style
mustard1/2 teaspoon ground black pepper
2 teaspoons salt2 teaspoons minced garlic1 cup vegetable oil4 drops hot sauce
Mustard Vinaigrette
In a small bowl, whisk together the vinegar, honey, mustard, pepper, salt, garlic, oil and hot sauce until thoroughly combined. Chill until serving. Serve over mixed greens and vegetables.
DIRECTIONS
Minted Pea Spread
Pea Spread
2 cups fresh or frozen (thawed) green peas1/4 cup packed mint leaves1/4 cup packed flat leaf parsley leaves1/3 cup olive oil 2 tablespoons grated parmesan cheese2 tablespoons lemon juiceSalt and freshly ground pepper to taste
Chive Cream
1 cup non-fat Greek yogurt3 T. chives, minced
INGREDIENTS
PowerUp your meal!
This yummy spread makes a hearty dip for a snack.
The green color can make a family meal fun…so enjoy this new way to serve peas.
Makes 24 servings
Nutrition45 calories; 3.5 g fat; 2 g carbohydrate; 2 g protein; 1 g fiber
KIDS IN THE KITCHENKids can help measure ingredients and blend pea spread together.
Combine peas, herbs, oil, cheese and lemon juice in a processor and purée until smooth. In a separate small bowl, mix yogurt and chives together.
To serve, spoon pea spread and dot with chive cream.
Serve as a dip with whole grain pitas, pita chips or crackers. Spread on toasted baguette or in a wrap.
DIRECTIONS
Turkey Spinach Wrap
1 whole wheat wrap (8”)2 ounces of sliced turkey2 Tbsp. shredded low-fat cheese3/4 cup fresh baby spinach1 Tbsp. mustard2 tsp. honey
INGREDIENTS
Mix honey and mustard. Spread on whole wheat wrap. Place turkey, cheese on honey mustard. Place spinach on top of the cheese. Roll it up and enjoy.
Kids love to help! Let them:• measure and mix ingredients• fill the wrap and roll it up
DIRECTIONS
KIDS IN THE KITCHEN
Greek Wrap
1 cup of plain yogurt1 cup (4 ounces) of crumbled feta1/4 cup of chopped red onion2 teaspoons of lemon juice
4 flour tortillas (10 inch)2 cups of cooked, shredded chicken2 tomatoes (sliced)2 cups of salad greens
INGREDIENTS
In a small bowl, mix together the yogurt, feta, onion, and lemon juice for the dressing.
For each wrap, heat a tortilla in the microwave for 10 seconds. Spread about 1/4 of the dressing on each tortilla (to within an inch of the edge).
Next, layer 1/2 cup of chicken, several tomato slices, and 1/2 cup of salad greens over the dressing.
Fold the sides of the tortilla toward the center, bring up the bottom to cover the filling, and roll it snugly.
Tightly cover each sandwich in plastic wrap and refrigerate for up to 6 hours. Cut in half at serving time.
DIRECTIONS
PowerUp your meal!
Serve this wrap with a cup of milk and fruit for dessert.
Serves: 4
Get kids involved in the action:• measuring and mixing ingredients• layering the chicken and veggies on each wrap
KIDS IN THE KITCHEN
Mediterranean Chicken Wrap
8” Whole Wheat Tortilla2 Tbsp. Hummus (prepared, flavor of choice)6 oz Chicken (white meat, no skin)—may use
rotisserie chicken
1/2 cup Fresh Baby Spinach1/2 cup Fresh Red Peppers (julienned)Drizzle of Balsamic Vinegar
INGREDIENTS
1. Spread hummus onto tortilla2. Layer chicken, spinach and red peppers3. Drizzle with balsamic vinegar4. Wrap up tortilla and cut in half
DIRECTIONS
PowerUp your meal!
This wrap makes a great grab-and-go lunch for kids or adults. Pack along some apple or pear slices, a water and you’re out the door in
no time.
Serves: 2
Kids can help spread the hummus on the tortilla, layer the vegetables and wrap it up!
KIDS IN THE KITCHEN
Nutrition280 calories, 8 g fat, 22 g carbohydrate, 4 g fiber, 31 g protein
Fruity Oatmeal Cookie
3 mashed bananas (ripe)1/3 cup apple sauce2 cups oats1/4 cup almond milk
1/2 cup raisins (optional) 1 tsp vanilla1 tsp cinnamon
INGREDIENTS
1. Mix all ingredients together2. Spoon cookie mixture onto a pan3. Bake at 350 degrees for 15-20 minutes
DIRECTIONS
PowerUp your snack!
These chewy, tasty cookies are a sweet treat all on their own, but add a small cup of milk for a yummy balanced snack perfect for kids (and
adults, too)!
Makes: 18 Cookies
When it comes to baking - enlist the help of your kids! They’ll have as much fun mashing, measuring and mixing the ingredients as they do munching on the sweet results — and so will you!
KIDS IN THE KITCHEN
Nutrition60 calories, 1 g fat, 12 g carbohydrate, 2 g fiber, 2 g protein
Veggie Frittata
2 tsp. olive or canola oil1 onion, chopped1 cup broccoli or cauliflower, chopped1 cup asparagus, chopped 1/2 cup cooked potatoes (or cooked brown rice
or day-old whole wheat bread)8 large eggs
1/2 tsp salt1/2 tsp pepper1/4 cup fresh basil or Italian flat leaf
parsley leaves, chopped1/2 cup grated or crumbled cheese (such as
cheddar, Swiss, Feta or Parmesan)
INGREDIENTS
PowerUp your meal!
A frittata can be eaten hot or cold and makes a great make-
it-ahead breakfast, lunch or dinner! Packed with veggies and protein, simply serve it
with fruit and a cup of milk for a tasty PoweredUp meal
Serves 4
Let kids in on the action - by helping with measuring, pouring and whisking up this yummy veggie packed frittata!
KIDS IN THE KITCHEN
Nutrition60 calories, 1 g fat, 12 g carbohydrate, 2 g fiber, 2 g protein
DIRECTIONS1. Preheat oven to 350 degrees. Use a non-stick spray to grease 8x8 baking pan or 9-inch pie pan.2. Using a large skillet over medium heat, add 2 tsp of oil3. Add the chopped onion and cook until golden and softened, about 10 minutes4. Reduce heat to low, add the vegetables, including potatoes and cook about 5-10 minutes. Set aside until cool5. Put eggs, salt and pepper in a mixing bowl and mix well, with fork or whisk6. Add vegetable mixture, basil or parsley and cheese and mix well and pour into baking pan7. Bake 25-30 minutes, until top is golden and eggs are set8. Serve warm or you may cover and refrigerate up to 2 days
Fruit Kabobs with Strawberry Cream
3/4 cup sliced strawberries1/2 cup low-fat Greek vanilla yogurt1 tbsp. 1/3-less-fat cream cheese1 tsp. lemon juice12 skewers
24 1/2-inch watermelon balls or slices2 kiwifruit, each peeled and cut into 12 piecesGrapesCantaloupePineapple
INGREDIENTS
PowerUp your meal!
This recipe can be used with fresh, frozen, or canned fruit!
Whichever is in season!
Serves 6(2 kabobs each)
Kids can make this treat by: • Helping place foods in the blender. • Arranging the fruit on the skewers.
KIDS IN THE KITCHEN
Nutrition80 calories, 1 gram fat, 17 grams carbohydrate, 3 grams protein, 2 grams fiber.
DIRECTIONSPlace first 4 ingredients in a blender, process until smooth. Cover and chill. Thread watermelon, kiwi, grapes, cantaloupe and pineapple on skewers and serve with sauce.
powerup4kids.org
Banana Cream Pie Smoothie
2 medium frozen bananas
1 cup vanilla Greek low-fat yogurt
1/2 cup 1% low-fat milk
2 tbsp. graham cracker crumbs (about 1/2 cookie sheet)
1 tbsp. nonfat dry milk
1/2 tsp. vanilla extract
INGREDIENTS
PowerUp your meal!
This recipe can also be a banana cream frozen pop. Just freeze in trays with a
stick to create a frozen treat!
Serves 21 cup each
Kids can help make this treat by:• Measuring ingredients.• Adding foods to the blender.
KIDS IN THE KITCHEN
Nutrition260 calories, 3 grams fat, 46 grams carbohydrate, 14 grams protein, 3 grams fiber.
DIRECTIONSFreeze bananas with skins on. They turn black but that’s okay. Run them under water, remove peel and use the insides. (Great use for leftover bananas.)Place frozen bananas and remaining ingredients in a blender. Process until smooth. Sprinkle with graham cracker crumbs. Serve immediately.
powerup4kids.org
Fresh Fruit Cake
Seedless watermelon
Kiwi fruit (2)
Cantaloupe
Strawberries
Blueberries
INGREDIENTS
PowerUp your meal!
This is a great alternative to a birthday cake, and it is fresh and healthy. A slice of watermelon can also be used and decorated as a substitute
for a slice of cake!
Serves 8
While the knife-work should be left to adults, kids can help make this treat by:• Washing and drying the fruit.• Using the cookie cutters to make fruit shapes.• Arranging and decorating the watermelon slice or cake.
KIDS IN THE KITCHEN
Nutrition80 calories, 21 grams carbohydrate, 2 grams protein, 2 grams fiber
DIRECTIONSSlice a cross section of whole seedless watermelon, around 4 inches in thickness.Trim the green skin off all the way around so you have straight sides.Place on a serving platter. Peel kiwifruit and slice crossways.Cut 1/4 inch cross section of cantaloupe and use cookie cutters in a small star and heart shape to cut pieces out. Place around the sides and top of watermelon, and secure with a toothpick.Slice strawberries and arrange on top. Add blueberries.
powerup4kids.org
Sandwich on a Stick
Whole wheat breadCheeseCubed chicken, turkey, or hamPeppersCucumber slices
LettucePicklesCherry tomatoes8 skewers
INGREDIENTS
PowerUp your meal!
This is how you can turn your sandwich into a snack and
make it a stick-wich!
Serves 8/Skewers
While the knife-work should be left to adults, kids can help make this recipe by:• Arranging foods and placing them on the skewers
KIDS IN THE KITCHEN
Nutrition250 calories, 8 grams fat, 27 grams carbohydrate, 21 grams protein, 7 grams fiber.
powerup4kids.org
DIRECTIONSCut up cubes of bread, cheese, meat (1/2 inch thick). Slide the cubes onto a skewer with other food. Set out a side of mustard or low-fat mayonnaise for dipping.
.
Fruity Oatmeal Bars
3 well-mashed bananas1/3 cup unsweetened applesauce2 cups rolled oats1/4 cup milk, almond milk or soy milk1/2 cup raisins, craisins or dates
2 tsp. vanilla2 tsp. cinnamon3 Tbsp. canola oil1 egg OR 1 Tbsp. ground flax seeds (optional)
INGREDIENTS
PowerUp your meal!
Great alternative to store bought chewy granola bars! Store in a container or in zip
lock bags.
Serves 16-18 1 bar/serving
Kids can help make this treat by:• Mashing bananas. • Measuring fruits and oats and mixing.
KIDS IN THE KITCHEN
Nutrition110 calories, 4 grams fat, 17 grams carbohydrate, 3 grams protein, 2 grams fiber
powerup4kids.org
DIRECTIONSPreheat oven to 350°. Mix together all ingredients. Hint: If the dough is too mushy to handle, try mixing a tablespoon of ground flax seeds into the oatmeal and let batter sit a few minutes. Ground flax acts as a binder. Scoop dough into a 9 by 9 pan prepared with cooking spray. Bake for 15-20 minutes. Let cool before cutting.
Tuscan-Style Tuna Salad
• 2 (6-ounce) cans chunk light tuna, drained 1 (15-ounce) can small white beans, such as
cannellini or great northern, rinsed • 10 cherry tomatoes, quartered • 4 scallions, trimmed and sliced
• 2 Tbsp. extra-virgin olive oil • 2 Tbsp. lemon juice • 1/4 teaspoon salt • Freshly ground pepper, to taste
INGREDIENTS
PowerUp your meal!
Serve up this salad with some colorful bell pepper slices or on a bed of salad greens. You can also use it as a filling in a whole grain wrap, pita or
lettuce wrap for a quick on-the-go lunch.
Serves 4(1 cup servings)
Let the kids help drain and rinse the beans, measure, mix and fill up the wraps with the salad mixture.
KIDS IN THE KITCHEN
Nutrition253 calories, 8 grams fat, 20 grams carbohydrate, 31 grams protein, 6 grams fiber.
DIRECTIONSCombine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate, until ready to serve.
Recipe by EatingWell.com
PowerUp Green Bean Wheat Berry Salad
• 1 1/2 cup cooked wheat berries (1/2 cup uncooked)
• 1 1/2 Tbsp. extra-virgin olive oil• 8 ounces cooked skinless boneless chicken
breast (or use rotisserie chicken)• 2-3 cups (12 ounces) fresh green beans,
trimmed, cut into 1 1/2-inch pieces • 2 cups fresh yellow corn kernels
(cut from 2 to 3 ears of corn)
• 3 green onions, thinly sliced • 1 Tbsp. minced fresh marjoram
(or 1 tsp. dried)• 1/2 teaspoon coarse kosher salt • 2 Tbsp. white wine vinegar • 2 Tbsp. minced shallots • 1 teaspoon Dijon mustard • 3/4 cup feta cheese, crumbled
INGREDIENTS
PowerUp your meal!
Add a side of blueberries (or toss them right into the
salad), pour a cup of water (or milk)…and enjoy!
Serves 6
Nutrition260 calories, 11 grams fat, 26 grams carbohydrate, 17 grams protein, 5 grams fiber.
Wheat Berries – are a nutty whole grain, similar to barley that makes the perfect base for this satisfying salad
DIRECTIONS• Cook wheat berries. In a saucepan combine 1 3/4 cups water and 1/2 cup wheat berries. Bring to a boil, reduce heat, cover and simmer for about 45 minutes or until tender. Drain, if necessary. Set aside to cool. • Meanwhile, cut cooked chicken breast into 1/2-inch cubes (Use rotisserie chicken for convenience.) • Cook green beans in saucepan of boiling water until crisp-tender, about 2-4 minutes. Drain. Rinse under cold water to cool, and drain. • Mix wheat berries (cooked and cooled), chicken, green beans, corn and green onions in large bowl. • Combine olive oil, marjoram and 1/2 teaspoon coarse kosher salt in small bowl. Whisk in vinegar, shallot and mustard. Pour over salad and toss to coat. Season to taste with salt and pepper.
powerup4kids.org
Let kids be the “taste tester” for this recipe! Have them sample the nutty flavored wheat berries after they’ve been cooked and cooled, the corn right off the cob and the yummy fresh crisp green beans!
KIDS IN THE KITCHEN
Fiesta Brown Rice Salad
• 4 cups cooked brown rice • 1 medium red bell pepper, diced • 1 medium green bell pepper, diced • 1 cup corn (fresh, frozen or canned/drained)
• 1 cup black beans (cooked dried beans or canned – rinsed and drained)
• 4 Tbsp. Italian dressing • 1 tsp. Chili powder • 2 Tbsp. fresh chopped cilantro
INGREDIENTS
PowerUp your meal!
This colorful, fiber-packed dish looks like a party in a bowl! Serve it up with your favorite fruit, a cup of milk –
and let the family fiesta begin!
Serves 4
Challenge the kids to count how many colors they can see in this dish! Also, be sure to invite them to help with the measuring, stirring and taste-testing all the yummy colored veggies!
KIDS IN THE KITCHEN
Nutrition340 calories, 6 grams fat, 66 grams carbohydrate, 9 grams protein, 8 grams fiber powerup4kids.org
DIRECTIONS• Combine 4 cups brown rice (cooked and cooled), diced bell peppers, corn, and black beans.
• Add 1 tsp chili powder to Italian dressing. Toss with rice mixture. Sprinkle rice salad with chopped cilantro
Roasted Corn with Basil-Shallot Vinaigrette3 cups fresh corn kernels2 tablespoons olive oil1/4 cup chopped fresh basil1 tablespoon minced shallot
1 tablespoon red-wine vinegar1/4 teaspoon saltFreshly ground pepper
INGREDIENTS
PowerUp your meal!
This simple combination - roasted corn with a basil
vinaigrette - has a fresh flavor that is pure summer! Serve with grilled chicken or fish
along with your favorite fruit and cup of milk.
Serves 4
Let kids help by: • Husking the corn• Measuring and mixing the ingredients
KIDS IN THE KITCHEN
Nutrition165 Calories, 8 g Fat, 23 g Carbohydrate, 3 g Fiber, 4 g Protein
powerup4kids.org
DIRECTIONSPreheat oven to 450°F. Toss corn and oil to coat and spread out on a large baking sheet. Bake, stirring once, until some kernels begin to brown, about 20 minutes. Combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm or cold.
Recipe by EatingWell.com
Cucumber & Black-Eyed Pea Salad
3 tbsp. olive oil2 tbsp. lemon juice2 tsp.chopped fresh oregano Freshly ground pepper
4 cups peeled and diced cucumbers 1 (14-ounce) can black-eyed peas
(drained/rinsed)2/3 cup diced red bell pepper
INGREDIENTS
PowerUp your meal!
An easy salad to serve with grilled chicken or steak
for supper or on a bed of greens for a satisfying lunch.
Substitute white beans or chickpeas for the black-eyed
peas if you prefer.
Serves 6
Let kids help by: • Rounding up all the ingredients • Measuring the ingredients• Whisking the dressing
KIDS IN THE KITCHEN
Nutrition160 Calories, 10 g Fat, 12 g Carbohydrate, 3 g Fiber, 5 g Protein
powerup4kids.org
DIRECTIONSWhisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.
Recipe by EatingWell.com
