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Archive for February, 2008

Knowledge is Power

Few occupations enjoy as much respect and authority as the medical profession. This is not only true in our society where only academically trained and licensed professionals can practice what is known as Western medicine. Most cultures around the world hold the practitioners of medicine in high esteem as people whose knowledge and skill endow them with special powers.

This attitude is quite understandable. We all are deeply invested in our faith in the art of medicine. There’s little else that is as important to us as our health. When we fall ill, we’re ready to give anything to get well again. Almost all other concerns in life pale by comparison.

So, it is only natural that, when we get sick, we are all too willing to hand ourselves over to the care of medical professionals and institutions that we trust to have the knowledge and power to restore our health. In my experience, most patients have nearly unlimited trust in the abilities of the medical profession once they depend on it. I certainly was brought up in the belief that doctors “knew exactly what to do” and that their “orders” had to be followed without questioning – and, for the most part of my life, I did just that. Read more »

Healthy Foods Your Kids Will Love – Great Salad Ideas

Great Salad Ideas

Farmers Market Salad

Take your kids for a trip to the local farmers market once in a while. There, they can learn first hand about fresh naturally grown foods. Luscious heirloom tomatoes, giant cucumbers, bright yellow ears of corn, colorful bell peppers, sweet carrots and mixed salad greens – all waiting to be taken home to be tossed together and sprinkled with a favorite dressing.

Makes 4 servings

Ingredients:
1 large heirloom tomato, diced into bite-sized pieces
1/2 medium cucumber, diced into bit-sized pieces
1 ear yellow or white corn, husk and silk removed
1 small sweet red pepper, diced into bite-sized pieces
1 bunch baby carrots, washed and diced into bite-sized pieces
2 cups mixed salad greens, washed and torn into pieces
1/4 cup Balsamic Vinaigrette Dressing, or to taste (see recipe below)

Wash and dry all salad ingredients. Prepare tomato, cucumber, red pepper, carrots and salad greens as directed. Lightly steam the corn and let cool. Remove corn kernels from the husk. Combine all ingredients in a large bowl. Add vinaigrette dressing  to taste.

Balsamic Vinaigrette Dressing:

Ingredients:
2 tbsp. balsamic vinegar
1 tbsp. red wine vinegar
1 tsp. Dijon mustard
1/2 tsp. light brown sugar
1/4 tsp. salt
Black pepper to taste
1/4 cup extra-virgin olive oil

Mix everything but the oils together in a small bowl. Slowly pour in oils. Whisk until blended.

Asian Noodle Salad with Chicken

Although, this salad recipe is borrowed from Asian cooking traditions, feel free to add more seasonal vegetables from your own region. For an even  lighter version, you can use baked tofu in place of chicken. Sprinkle on a few roasted peanuts for extra crunch. This recipe calls for white chicken breast meat rather than darker, fattier leg and back meat. For additional “savings,” you can reduce the amount of oil by half and use light (low sodium) soy sauce.

Makes 6 servings

Ingredients:
2 medium-sized carrots, peeled, cut in thin matchsticks (about 2 cups)
1 pound fresh mien noodles or dried vermicelli
Asian Vinaigrette (see recipe below)
3/4 pound chicken breast, cooked, cut into bite-size pieces
3 or 4 scallions, white and green parts, sliced on the diagonal
1/3 cup cilantro, coarsely chopped

Bring a large pot of lightly salted water to a boil. Place the carrots in a medium bowl and scoop 1 cup of boiling water over them. Allow to sit for a minute, drain, then set aside. Cook noodles until tender –  about 3 to 4 minutes for fresh noodles, about 10 minutes for dried ones. Drain in a colander, rinse under cold water and shake off the excess moisture. Meanwhile, make the Asian Vinaigrette (see recipe below). Place the noodles in a large bowl along with the chicken, carrots, scallions and cilantro. Pour the vinaigrette over the mix and toss gently to coat the noodles.

Vinaigrette for Asian Noodle Salad with Chicken

Makes about 1 cup

Ingredients:
6 tbsp. light soy sauce
3 tbsp. red wine vinegar
3 tbsp. golden brown sugar, packed
1 tbsp. balsamic vinegar
1/2 oz. fresh ginger, grated (about 3 tbsp.)
Pinch of red pepper flakes or to taste
1 tbsp. each of sesame and peanut (or canola) oil

Mix everything but the oils together in a small bowl. Slowly pour in oils. Whisk until blended.

Potato Salad

Traditional potato salad recipes are typically rich in mayonnaise and dressing, which makes them yummy but also heavy. Here is a lighter alternative.

Makes 6 servings

Ingredients:
1 1/2 pounds small red potatoes
3/4 cup plain fat-free yogurt
3 tbsp. white wine vinegar
1 tbsp. fresh dill, minced
1 tbsp. fresh parsley, minced
1 tbsp. fresh tarragon, minced
1/2 medium onion, chopped
1 celery rib, chopped
1 small carrot, coarsely grated

Cook the potatoes until tender but firm. Cool and slice. In a large bowl, combine remaining ingredients. Add potatoes and stir well until coated. Chill in the refrigerator for several hours.

Black-eyed Pea Salad

This simple but colorful dish can be served with lettuce as a salad or as a side dish.

Makes 8 servings

Ingredients:
8 oz. black-eyed peas, washed (about 1-1/3 cups)
3 cups vegetable or unsalted chicken broth
1 stalk celery, chopped finely
1 carrot, peeled and chopped finely
1/4 red onion, chopped finely
1/4 red pepper, chopped finely
1/2 tsp. salt
1/4 tsp. black pepper
2 tbsp. fresh parsley for garnish, chopped
3/4 cup citrus dressing (recipe below)

Wash and sort peas and place them in a pot with the cold broth. Bring to boil, then reduce heat to simmer for 35 to 40 minutes. Peas should be tender but not mushy. Prepare the remaining vegetables. Make the dressing as instructed below.

To assemble the salad, drain the peas (do not rinse). Gently toss the warm peas with the dressing and the vegetables. Spread the salad out on a large roasting pan or baking sheet with the edges slightly raised. Refrigerate for 2 to 3 hours. Add salt and pepper to taste. Sprinkle with parsley (if desired) before serving.

Citrus Dressing for Black-eyed Pea Salad

Makes about 1 cup

Ingredients:
Juice of 1 orange, 1 lemon, and 1/2 lime (about 3/4 cup total)
1-1/2 tsp. cornstarch
2 tbsp. apple cider vinegar
1 tsp. sugar
1/4 tsp. salt
1/8 tsp. pepper
1-1/2 tsp. walnut oil

In a small pan, bring juice to a simmer. Dissolve cornstarch in vinegar with sugar and other seasonings. Stir mixture into the juice. Simmer until thickened. Remove from heat and stir in the oil. Chill until ready to use. Whisk the dressing before tossing it in the salad.

Healthy Foods Your Kids Will Love – Great Soup Ideas

Great Soup Ideas

Vegetable Soup

You can’t go wrong with a vegetable soup made from scratch. Fresh seasonal veggies cooked in rich, flavorful stock make this a delicious choice for healthy eating.

Makes 8 servings

Ingredients:
1 medium onion, sliced 1-inch thick, grilled, then diced
2 leeks, diced (white part only)
1 carrot, diced
2 stalks celery, diced
1 turnip and 1 potato, peeled and diced
2 cloves garlic, minced
1 tbsp. olive oil
6 cups chicken or vegetable stock (preferably homemade)
1 cup green cabbage, shredded
2 cobs of corn, grilled, then removed from cob
1 yellow squash, sliced into 1/2-inch strips, grilled, then diced
1 zucchini squash, sliced into 1/2-inch strips, grilled, then diced
1 cup fresh green beans, cut into 1-inch pieces
2 medium plum tomatoes, peeled, seeded, then diced
Salt and pepper to taste
1 tsp. fresh parsley and thyme (each), chopped

Grill onions, corn, squash and zucchini until tender. Cook leeks, carrot, celery, turnip and garlic in olive oil over medium heat for 3 to 5 minutes. Add stock and bring to simmer. Add potatoes and cook until tender. Add cabbage and green beans. Cook for about 5 minutes. Add corn, squash and tomatoes. Cook until heated through. Season to taste.

Corn Chowder

Corn chowder is popular with kids (and other family members) for its deliciously creamy taste and texture. None of that gets lost when made with fresh sweet corn and broth, instead of using dairy products. This way you can cut out considerable amounts of fat. Purée half of the soup you’re making to maintain its creamy texture. Enjoy!

Makes 4 servings

Ingredients:
3 cups chicken or vegetable broth
1 tbsp. unsalted butter
1/2 large yellow onion, chopped
1/2 tbsp. garlic, minced
1/2 tsp. salt, 1/4 tsp. pepper
3 to 4 ears of corn, shaved
1 large potato, peeled and diced
1 roasted red pepper, diced

Warm the stock over low heat. Heat butter in a pan. Add onions and garlic. Sauté both over medium heat until they begin to soften, about 3 minutes. Sprinkle with 1/4 teaspoon salt and a pinch of pepper. Add corn, potatoes and 2 cups of stock. Lower heat, cover the pan and simmer until the potatoes are tender, about 10 minutes. Drain a cup of the corn-potato mixture into a small bowl, stir in the red pepper and set aside. Place the rest of the corn-potato mixture in a blender and purée until smooth, adding the remaining stock with each batch. Pour through a fine strainer and return to the pan over low heat. Add the corn-potato and pepper mixture, 1/4 teaspoon salt and a pinch of pepper. Cook over medium-low heat until heated through, about 10 minutes. Serve hot.

Lemon Chicken Soup

This is real comfort food. When it’s cold or rainy outside, it’s nice to feel the warmth of home-made soup filled with tasty ingredients. To keep fat content as low as possible, you should use only white meat chicken. Get low sodium and fat-free broths, or make your own. Add onion and garlic, but hold the oil.

Makes 6 servings

Ingredients:
16 oz. skinless, boneless chicken breast
7 cups chicken broth, low sodium, nonfat
1 lemon, juice and grated rind
1 large yellow onion, chopped
2 cloves garlic, pressed
2 cups frozen corn
2 large tomatoes, chopped
1/2 cup green onions, chopped
1/4 cup fresh cilantro leaves or to taste
1 bay leaf
1/8 tsp. salt
1/8 tsp. pepper

Place chicken and bay leaf in a pot and cover with cold water. Bring to boil and simmer for 30 minutes. Remove chicken and chop when cooled down. In another pot, bring chicken broth to simmer. Add chicken, lemon juice and grated rind. Add chopped onion and garlic. Cook for 5 minutes. Add corn, tomatoes, green onion and cilantro. Simmer 15 to 20 minutes. Skim off the fat. Season to taste. Serve hot.

Cream of Tomato Soup

Here’s a new twist. To make this popular soup lighter, you can replace the traditionally used cream with a low fat béchamel sauce.

Makes 6 servings

Ingredients:
3 cups milk, low fat
1/2 medium yellow onion, coarsely chopped
1 clove garlic, finely chopped
2 sprigs of fresh thyme
1 bay leaf
1/2 tsp. salt
1/4 tsp. pepper
2 tbsp. unsalted butter
1/4 cup all-purpose, unbleached flour
2 28-oz. cans whole tomatoes with juice, puréed
Pinch of sugar (optional)

Combine milk, onion, garlic, thyme and bay leaf in a medium-sized saucepan and bring to a boil. Reduce heat and simmer for 15 minutes. Then pour through a strainer. Return to saucepan and keep warm over low heat. Heat tomato purée in another pan. Add 1/4 teaspoon salt and sugar (if desired). Melt butter in a saucepan. Whisk in flour to make a roux. Cook over medium low heat for 2 to 3 minutes. Slowly mix 1 cup of seasoned milk and 1/4 teaspoon salt into the roux to make a paste. Add the remaining milk and tomato purée, a cup at a time, until all the different liquids are included. Continue cooking over medium-low heat until slightly thickened, for about 5 minutes. Serve hot.

Healthy Foods Your Kids Will Love – Great Meat, Poultry & Fish Ideas

Great Meat, Poultry & Fish Ideas

Grilled Chicken & Apple Sausage

Most kids love an outdoor barbecue that includes hot dogs, coleslaw, potato salad and corn-on-the-cob. Prepared in “old-fashion” style, these foods are typically high in calories and fat, though. Here are some suggestions for lighter and healthier alternatives.

Makes 1 serving

Ingredients:
1 chicken & apple sausage
1 serving of coleslaw recipe
1 serving of potato salad recipe
1 ear corn on the cob

Grill the sausage(s) on the barbecue. Coleslaw can be a great accompaniment, and you can make your own from scratch. Instead of mayonnaise and salad dressing, use low-fat or nonfat mayonnaise and sour cream, which is much lighter and tastes just as good. The potato salad can also be made leaner by skipping the mayo and using fat-free yogurt instead. Let your kids enjoy the corn, but keep to one ear and don’t “butter” it up.

Meatloaf

Meatloaf is a popular dish for family dinners, but it can be high in fat and calories. This version keeps the fat content down without sacrificing taste and texture. This recipe combines ground turkey breast with ground chuck and uses turkey bacon instead of regular bacon; it also replaces eggs with egg substitute. Trust me, your kids will enjoy! 

Makes 6 servings

Ingredients:
3/4 cup egg substitute (Egg Beaters or similar product)
3/4 cup onion, minced
3/4 cup yellow bell pepper, minced
1/2 cup ketchup
1/3 cup saltines, low fat
4 tsp. Worcestershire sauce
1-1/2 tsp. salt
1/2 tsp. pepper
1-1/2 pounds ground chuck
1-1/2 pounds ground turkey breast
6 slices turkey bacon

In a large bowl, whisk together egg, onion, bell pepper, half of the ketchup, saltines, Worcestershire sauce, salt and pepper. Fold in ground chuck and ground turkey until combined. Form the mixture into two 8-inch by 4-inch loaves on a baking sheet. Spread ketchup over the loaves. Cut the turkey bacon slices and drape them over the length of the loaves. Bake until internal temperature reaches 170º.

Fish ‘n Chips

Even kids whose palate is not ready yet for “fishy” tastes enjoy “Fish ‘n Chips.” Unfortunately, both, the fish and the chips, are deep-fat fried. This can be improved upon by making a few adjustments. In this recipe, the fish is dredged in a crumb mixture rather than beer batter and baked (both the fish and the chips) instead of fried. Try it! Your kids won’t notice the difference.

Makes 6 servings

Ingredients for Fish:
1 cup seasoned breadcrumbs
1/2 cup all-purpose, unbleached flour
1/2 tsp. salt
1/4 tsp. paprika
1/4 tsp. black pepper
Pinch of cayenne pepper
1 cup milk, low fat (1%)
1/4 cup liquid egg substitute
6 cod filets, 4 oz. average size

Preheat oven to 425º. Combine all dry ingredients in a shallow pan. Whisk milk and egg substitute together in a small bowl. Dip fillets in the milk mixture and roll in the crumb mixture. Spray fish with oil. Cook on a baking sheet until golden brown and cooked through (but not dry), about 12 minutes. Serve it in the “British tradition” with malt vinegar instead of fatty tartar sauce. Add homemade oven fries (chips). See recipe below.

Chips (Oven Fries)

Makes 6 servings

Ingredients for Chips:
6 Russet potatoes
1-1/2 tbsp. olive oil
3/4 tsp. seasoned salt

Preheat oven to 425º. Slice potatoes lengthwise into 1/2-inch sticks. Soak in cold water for 20 to 30 minutes. Rinse and pat until completely dry. Toss potatoes in a large bowl. Add oil and salt. Lay potatoes out in a single layer on baking sheets. Bake for 10 minutes. With a spatula, loosen and turn them. Continue to bake until all chips are tender inside and golden brown on the outside, about 10 minutes.

Beef Sliders

Sliders are mini-burgers and they are becoming more and more popular. To keep them light, use only extra lean ground beef  with as little fat as possible. Caramelized onions may not be favored by all kids – so, they’re optional. Serve sliders with a fresh Farmers Market Salad to add more good stuff to the meal.

Makes 6 sliders

Ingredients:
1 pound extra lean ground beef
2 tbsp. parsley, chopped
1 tbsp. Worcestershire sauce
Salt and freshly ground black pepper
Olive oil spray for skillet or grill
3 to 4 medium shallots, finely sliced (optional)
1 tbsp. olive oil, for caramelizing onions
6 Mini whole-wheat buns, toasted
6 lettuce leaves, washed and dried
6 slices tomato
Ketchup

In a medium-size mixing bowl, combine the ground beef, parsley, Worcestershire sauce, a dash of salt and freshly ground black pepper. Mix with your hands and divide into six patties. Spray a large skillet lightly with olive oil. Add sliders and cook over medium heat, turning them at least once, until golden brown on the outside and cooked through on the inside, about 3-4 minutes on each side. Removed sliders from the pan and keep warm.

Place sliced shallots into another skillet, add a tablespoon of oil and cook until softened, stirring them occasionally, 8 to 10 minutes. Season the shallots with salt and freshly ground black pepper.

Split and toast the buns.

Place one patty on each toasted bun and top with it a scoop of caramelized shallots (optional), one slice of tomato and one lettuce leaf. Serve with ketchup, if desired.  

Oven “Fried” Chicken

Fried chicken is the “other fast food.” Regrettably, it contains lots of fat and calories. This low fat version cuts back on the bad stuff, but it’s as tasty as ever. Use only the breast meat of the chicken and soak it in buttermilk to keep the meat moist and limit fat. Oven “fried” chicken is not dipped in frying oil and, therefore, has significantly less fat and fewer calories than its traditional cousin.

Makes 6 servings

Ingredients:
1 cup Corn Flakes® crumbs
1/2 cup all-purpose, unbleached flour
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. paprika
Pinch of cayenne pepper
6 chicken breasts, on the bone (4 to 6 oz. each)
1 cup buttermilk, low fat, chilled
Olive oil cooking spray

Preheat oven to 475º. Combine all dry ingredients in a pan. Remove skin and fat pads from chicken breasts. Soak in buttermilk for about 15 minutes. Remove breasts from buttermilk, one at a time. Roll in the bread crumb mixture. Spray chicken lightly with oil and roast in a single layer on a baking sheet until golden brown and cooked through, about 30 minutes or to an internal temperature of 155º. Indulge.

Shrimp and Vegetable Stir-Fry

This is a quick and easy recipe the whole family can enjoy. If you have time to chop individual vegetables, that’s great. Otherwise, use a 16-ounce packet of  Birds Eye® frozen  ”Stir-Fry Vegetables.”

Makes 4 servings

Ingredients:
1/2 pound deveined shrimp. Thaw, wash and pat dry before cooking
Low-sodium soy or teriyaki sauce
Olive oil
1 16-ounce packet of Birds Eye® Stir-Fry Vegetables (Asparagus, Carrots, Pasta, Broccoli Sticks, Cauliflower and Green beans)

Keep vegetables frozen until ready to use. In large skillet or wok, heat 1 teaspoon oil over medium-high heat. Add vegetables and stir-fry 5 minutes or to desired texture, stirring occasionally. Add shrimp and stir-fry for 2 to 3 minutes. Add soy or teriyaki sauce to taste and stir-fry an additional 1-2 minutes, stirring occasionally. Do not overcook the shrimp. To serve, spoon hot mixture over cooked brown rice. Enjoy!

Healthy Foods Your Kids Will Love – Great Breakfast Ideas

Great Breakfast Ideas

Waffles with Fruit and Bacon

Warm homemade waffles, topped with fresh fruit and with crispy bacon on the side are a traditional favorite at many breakfast tables. For reduced fat and calorie content in the waffles (or lower fat Bisquick® and similar lower fat products), you may wish to try this recipe. Hold the butter topping and replace regular syrup with a low-cal version, or better yet, fresh fruit syrup. For additional savings, instead of regular bacon, serve Canadian bacon or turkey bacon that is 99% fat free.

Buttermilk Waffles

Makes about 6 servings

Ingredients:
1 cup all-purpose flour
1 cup whole-wheat flour
½ tsp. baking powder
½ tsp. baking soda
1 tsp. salt
1 whole egg and two egg whites, well beaten
2 Tbsp. melted butter
2 cups low fat buttermilk, room temperature
Vegetable spray, for waffle iron

Preheat waffle iron according to the manufacturer’s instructions. Whisk the dry ingredients – flour, baking powder, soda and salt - together in a mixing bowl and set aside. In a separate bowl, whisk eggs with buttermilk and melted butter. Gradually stir this mixture into the dry ingredients mixture until combined. Do not beat. The batter should still have some small lumps of flour which will disappear as the waffles bake. Allow batter to rest for 5 minutes. Use a spatula to gently push the batter from the bowl onto a preheated waffle maker. Bake according to waffle maker manufacturer’s instructions.

Veggie Omelette

Omelettes are popular breakfast choices for the entire family. Unfortunately, most omelettes are prepared with whole eggs and butter, which makes them high in fat and cholesterol. It doesn’t have to be this way. You can have the same yummy taste with this much lighter version.

Makes 1 serving

Ingredients:
1 whole egg and two egg whites, well beaten (or 1/2 cup of Egg Beaters)
2 spring onions, chopped (white part only)
2 tbsp. red bell pepper, chopped
2 tbsp. tomato, seeded, chopped
2 tbsp. zucchini, chopped
2 tbsp. mushrooms, chopped
Salt, to taste
Ground black pepper, to taste

Heat a skillet coated with olive oil cooking spray over medium heat. Saute the onions until they are soft. Add the remaining vegetables and saute until soft. Whisk the egg mixture and add salt and pepper to taste.  Coat the skillet with olive oil cooking spray and heat over medium heat. Add the egg mixture, allowing it to cover the bottom of the pan. Cook for 3 minutes or until the bottom begins to set. When nearly cooked, top half the omelette with the sauteed vegetables. Carefully fold the other half over the filling and cook until cooked thoroughly, approximately 2 to 3 minutes.

Bacon and Egg Breakfast Burrito

This tasty dish from south of the border can be enjoyed as breakfast or as a school lunch. If you don’t have the time to prepare an elaborate breakfast, you can cook and crumble the turkey bacon the night before and keep it refrigerated. Then make the eggs and assemble the burrito quickly in the morning. 

Makes 1 serving

Ingredients:
1 whole egg and two egg whites, well beaten
2 slices turkey bacon, cooked and crumbled
1 whole-grain tortilla, warmed in the microwave
1 Tbsp. salsa

Scramble the beaten egg mixture with the cooked and crumbled turkey bacon. Add salsa and wrap in a warm tortilla.

Granola with Yogurt and Fruit

This breakfast is quick and easy to make, and it is also very healthy. But be aware that both regular granola and yogurt can be high in fat and carbs. Here is a lighter alternative.

 Makes 1 serving

Ingredients:
1/2 cup low fat granola
6 ounces yogurt, Dannon® Light ‘n Fit
1/2 cup mixed seasonal berries (blueberries, strawberries, raspberries)

Healthy Foods Your Kids Will Love – Great Pasta & Pizza Ideas

Great Pasta & Pizza Ideas

Macaroni & Cheese

This all-time favorite family dish can easily be done with reduced calorie and fat content and no loss of its rich taste and texture. This recipe uses 1% milk instead of cream and a high quality “light” cheese for less fat.

Makes 6 servings

Ingredients:
3 cups elbow macaroni
2-1/4 cups milk, low fat (1%)
2 tbsp. all-purpose, unbleached flour
5 oz. Cheddar cheese, reduced fat, grated (about 1-1/2 cups)
Salt and pepper to taste
1 tbsp. butter
1/4 cup breadcrumbs
1/2 oz. Parmesan cheese, reduced fat, grated (2 to 3 tbsp.)

Preheat oven to 375 degrees. Coat a medium-size baking dish lightly with oil. Bring a pot of lightly salted water to boil. Add macaroni and cook until tender, about 8 minutes. Drain. Combine milk and flour. Simmer over medium heat until slightly thickened. Remove and add Cheddar cheese and salt and pepper to taste. Stir in macaroni, coating them evenly with the cheese sauce. Scrape the macaroni and cheese into the baking dish. Melt butter in a small skillet. Add breadcrumbs and cook over medium heat until golden, about 4 minutes. Sprinkle over macaroni and cheese. Add Parmesan. Bake until golden, about 30 minutes.

Baked Penne Pasta Italiano

This is as Italian as it gets. To keep things light and easy, you can serve the pasta with boneless and skinless chicken breast and replace regular cheese with lower fat versions. This alone will help you cut back significantly on calories and fat. Mama mia, what a meal!

Makes 6 servings

Ingredients:
16 oz. penne pasta
1 tbsp. olive oil
12 oz. chicken breast, boneless and skinless
2 garlic cloves, crushed
2 14.5-oz. cans tomatoes, diced
2 tbsp. dried basil, 1 tbsp. dried oregano
1 tsp. salt, 1/2 tsp. freshly ground pepper
1 bunch spinach, stemmed and washed (about 3 cups)
8 oz. mozzarella cheese, low fat, grated
15 oz. ricotta cheese, nonfat
1/3 cup Parmesan cheese
4 seconds, cooking oil spray

Preheat oven to 400º. Boil pasta until just done. Drain, rinse, and set aside in a large bowl. Heat a nonstick sauté pan. Add olive oil. Place chicken in the pan and sauté until brown. Remove and allow to cool off. Dice the chicken into 1/4-inch cubes and add to the pasta bowl. Add garlic and sauté until brown. Add tomatoes and dried herbs. Simmer for 10 minutes. Season with salt and pepper. Add sauce, spinach, mozzarella and ricotta cheese. Mix well. Place everything in a greased baking dish and sprinkle with Parmesan cheese. Bake until brown on top, about 25 minutes.

Zucchini Fettuccine

This pasta dish is a great way to add more vegetables to your child’s diet. Fresh salad greens with a light dressing and a slice of garlic bread complete this easy and nutritious meal that can be enjoyed by everyone in the family.

Makes 4 servings

Ingredients:
1 pound fettuccine pasta
1 tsp. salt
2 tbsp. olive oil
2 to 3 cloves garlic, finely chopped
Zest of 1 lemon
4 small zucchini, shredded
Salt and freshly ground black pepper
1/4 cup chopped flat-leaf parsley
1/4 cup chopped mint

Place a large pot of water over high heat. When the water reaches a boil, add one teaspoon of salt and drop in the pasta. Cook the pasta according to package directions. When cooked, drain the pasta and set aside.

Place a large skillet over medium-low heat and add two tablespoons of olive oil. Add garlic into the pan and sauté until golden, about 1 minute. Then add lemon zest and continue cooking for another 30 seconds. Add zucchini last and cook until tender, 2-3 minutes. Season with salt and freshly ground black pepper. To serve, toss the veggies and herbs with the cooked pasta.

Pasta Primavera

This Pasta Primavera recipe comes with lots of fresh vegetables and a minimal amount of oil and cheese. You can enjoy this delicious meal without regrets!

Makes 6 servings

Ingredients:
1 pound penne or spiral pasta
1 tsp. salt
2 carrots, peeled and cut into thin strips
2 medium zucchini, cut into thin strips
2 yellow squash, cut into thin strips
1 onion, thinly sliced
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
2 tbsp. cup olive oil
Salt and freshly ground black pepper
1 tbsp. dried Italian herbs
10 cherry tomatoes, halved
1/2 cup grated Parmesan

Preheat oven to 450 degrees Fahrenheit. In a large mixing bowl, toss all of the vegetables with the olive oil, salt, pepper and dried herbs to coat. Transfer vegetables in a single layer on a large baking sheet. Bake until the carrots are tender and the vegetables begin to brown, stirring repeatedly for about 20 minutes.

Meanwhile, place a large pot of water over high heat. When the water is brought to a boil, add a teaspoon of salt and drop in the pasta. Cook the pasta until it is al dente, or according to package directions. Drain, but reserve one cup of the cooking liquid. Toss the pasta with the vegetable mixtures in a large bowl and combine. Toss in the cherry tomatoes and the reserved cooking liquid to moisten. Season the pasta with salt and pepper to taste. Sprinkle with the Parmesan and serve hot.

Healthy Foods Your Kids Will Love – Great Ideas for Special Occasions

Great Ideas for Special Occasions

Birthday Party

An important part of every child’s upbringing are birthday parties. These should be happy events. High-calorie foods, such as cake and ice cream, are typically part of those special occasions, and you should be confident that your child’s body can handle the extravaganza. If you prefer to stay with healthier choices,  try a carrot cake. Unfortunately, your regular carrot cake is also high in fat. To slim it down, you can use prune puree or applesauce, which will  keep the cake moist, and cut down on oil. Serve with non-fat frozen yogurt instead of regular ice cream.

Carrot Cake

Makes 12 servings

Ingredients:
1/3 cup pitted prunes + 2 Tbsp. hot water (or 1/3 cup prune puree)
1 cup unbleached white flour
1/3 cup whole wheat flour
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 1/2 tsp. cinnamon
1 large egg
1 large egg white
3/4 cup sugar
1/2 tsp. lemon zest
2 tsp. canola oil
2/3 cup unsweetened applesauce
2 tbsp. corn syrup
1 cup grated carrot (from 1 medium/large carrot)
1/3 cup golden raisins
nonstick cooking spray

Frosting:
3 oz. reduced-fat cream cheese (at room temperature)
1/2 cup powdered sugar, sifted
1/2 tsp. lemon juice
1/2 tsp. vanilla extract

Preheat oven to 350 degrees.  Process prunes with hot water in a food processor until smooth. Pour in a large mixing bowl and set aside. Sift flour, baking powder, baking soda, salt and cinnamon into another mixing bowl. Lightly beat egg and egg white and add to the bowl with the prune puree. Whisk together with sugar, zest, oil, applesauce and corn syrup until smooth.  Add dry ingredients to wet ingredients and mix well. Stir in raisins and carrot.  Pour batter into 8″ x 8″ nonstick baking pan coated with nonstick cooking spray. Bake for about 40 minutes or until top is springy to the touch. While cake is baking, beat powdered sugar gradually into the cream cheese, then add lemon juice and vanilla and beat until smooth. Remove the cake from the pan and cool it on a rack before frosting. Store in the refrigerator and serve cold.

Slumber Party

Sleep-overs are wonderful events in a child’s life. The prospect of having friends over to play with until bed-time can be a thrill. Perhaps, it gets a bit adventurous if sleeping outdoors or in a tent in the backyard is involved. There can be a gathering around an outside fireplace or open camp fire with scary story telling and marshmallows roasting. The possibilities are endless. It may be a good idea, though, not to get the kids so exited that they can’t fall asleep eventually. So, if you serve snacks and treats in the later hours, make sure they’re not laden with sugar which pumps up their energy. And keep portion sizes under control too. Full little stomachs right before bed may cause you a restless night. Chances are the kids are going to be so busy having fun that they won’t need a huge meal, just lots of good grab and go snacks. Here are a few suggestions for snacks that don’t have to be refrigerated, so you can keep them outside.

Ingredients:
Air-popped popcorn
Pretzels
Trail mix*
Fruit roll-ups
Frozen juice bars
Hummus dip and veggies (baby carrots, celery, cherry tomatoes, broccoli)
Water and non-caffeinated diet sodas

*It can be fun to let the kids put together their own trail mix. Just provide an assortment of dried fruit, raisins, nuts and seeds and some small plastic bags.

Picnic

When was the last time you enjoyed an old-fashioned family picnic? Remember the days when your mom filled a gigantic picnic basket with delicious sandwiches, pasta, potato salad, coleslaw, cakes and other desserts. Remember the whole family spreading out comfortably on blankets or camping chairs, having a ball. Remember how ravenous you felt after a swim in the cold lake and how wonderful everything tasted because you were soo hungry? If you don’t have childhood memories like these, it may be time to start creating some for the next generation.

Ingredients:
Oven roasted turkey sandwiches (with all your favorite fixings)
Pasta salad
Potato salad
Coleslaw
Assorted veggies (baby carrots, celery, cherry tomatoes, broccoli) for a dip of your choice
Watermelon wedges
Fruit bars
Water, fruit juice, diet sodas

Especially in warm weather, use a cooler for the drinks and perishable items (turkey, pasta, potato salad, coleslaw and dip) and keep non-perishable foods (potato chips, fruit, etc.) separate from perishable ones.

Holiday Season

All cultures in every part of the world have holidays. No matter what and how you celebrate, holidays are about family and food. For kids, this is an especially magic time full of  wonder and expectation. It is also the time when everyone, kids and adults alike, tend to indulge a little bit too much in all the delicious holiday traditions. So, don’t let your guard down all the way. Here are some ideas how to navigate the treacherous terrain of buffets and dinner tables at the most wonderful time of the year.

Ingredients:
Creamy feta and spinach dip with raw vegetables or baked pita chips
Roast turkey (with your favorite stuffing and fixings)
Baked ham (with assorted mustards)
Mashed potatoes
Glazed carrots
Salad with light balsamic vinaigrette
Assorted whole-grain bakery rolls
Relish tray (sweet pickles, olives, peppers, green onions)
Frozen yogurt & fruit parfait

Graduation Party

Accomplishments deserve to be celebrated. Graduations from kindergarten, grade school, high school and college are important milestones in a child’s life. Proud parents want to acknowledge the hard work and success of their young ones by throwing them a great party. Everything should be perfect at such occasions, including the food. Here are some suggestions for a Mexican theme.

Ingredients:
Salsa and assorted cut veggies (baby carrots, celery, cherry tomatoes, broccoli)
Nachos and baked tortilla chips
Taco bar:
  • Spicy ground beef in a crock pot (Extra lean beef with Mexican seasoning mix)
  • Lettuce, tomatoes, cheese, black beans, salsa, olives and onions in bowls
  • Warm corn taco shells in a basket
Cup cakes
Water, lemonade, diet soft drinks

Healthy Foods Your Kids Will Love – Great Vegetable Ideas

Great Vegetable Ideas

Oven Roasted Vegetables

Roasted vegetables make wonderful side dishes and are easy to make in the oven or on the outdoor barbecue. This easy recipe can be done quickly and without much effort.

Makes 4 servings

Ingredients:
4 cups of mixed vegetables (suggested combinations below), washed and cut into same-size pieces
  • Yellow or green zucchini
  • Green, yellow or red bell peppers
  • Green beans, asparagus or eggplant
  • Mushrooms and onions, cut in quarters
2 teaspoons olive oil
2 teaspoons balsamic or other good red-wine vinegar
1/2 teaspoon dried herbs (see below for suggestions)
1/2 teaspoon salt

Heat oven to 350 degrees. Toss all ingredients together in a large bowl. Arrange in a single layer on a cookie sheet. Roast, stirring once or twice, until all vegetables are tender. Cooking time varies from 10 minutes for soft vegetables, like asparagus, to 20 minutes or more for onions and other dense vegetables.

Suggested herb combinations:
Thyme and garlic for “Provencal” style
Oregano and rosemary for “Italian” style
Sage with poultry dishes
Sesame oil, garlic and chopped cilantro for Asian dishes
Curry powder, coriander, turmeric and paprika for East Indian dishes

Glazed Carrots

A butter and sugar reduction gives carrots a candy-like glaze. In this lighter version, orange juice is used in place of the glaze and cornstarch serves as thickener, instead of the traditional reduction of chicken stock and butter.

Makes 4 servings

Ingredients:
2 cups carrots, peeled and sliced on the bias in 1/4-inch slices
3 tbsp. orange juice
1 tbsp. honey
1 tsp. cornstarch
1/2 tsp. salt
1/2 tsp. freshly ground black pepper

Cook or steam carrots until slightly crunchy. Set carrots aside. In a sauté pan, add honey and two tablespoons of orange juice. Heat. Add carrots to the pan until heated through. In a small bowl, dissolve cornstarch in the remaining orange juice. Add this mixture to the pan and bring to boil until the sauce reaches the desired thickness.

Mashed Potatoes

This is a lighter version of a popular all-time classic. There’s no need to take away its great taste and texture. Simply substitute evaporated low fat milk for cream and reduce the amount of  butter by half. Serve and enjoy.

Makes 6 servings

Ingredients:
2 pounds yellow potatoes, peeled, cut in chunks
1/2 cup evaporated milk, low fat, scalded
1 tbsp. unsalted butter
Salt and pepper to taste

Place potatoes in a large pot and cover with water. Bring to boil. Lower heat and simmer until tender, about 20 minutes. Drain. Use a potato masher to work in milk and butter. Add salt and pepper to taste.

Coleslaw

Coleslaw is a great side dish for all sorts of delicious foods, such as barbecued hot dogs, steaks or chicken breasts. Unfortunately, traditional coleslaw (the one you buy ready-made at the deli counter) is rich in real mayonnaise and creamy salad dressings, both of which you want to cut back on whenever possible. Here is a healthier alternative made from scratch and using light mayonnaise and nonfat sour cream.

Makes 6 servings

Ingredients:
1/2 large green cabbage, finely shredded (about 4 cups)
3/4 tsp. salt
1/8 tsp. pepper
1/2 cup sour cream, nonfat
1/4 cup mayonnaise, low fat
2 tsp. sugar
1/2 tbsp. curry powder (optional)
1/2 tbsp. cider vinegar
1 small red onion, finely chopped (about 1/2 cup)
1/2 cup currants, soaked in hot water for 10 minutes
1 large red apple, peeled, finely chopped (about 1 cup)

Place cabbage in a large colander over a steel bowl. Add salt and pepper. Cover and refrigerate for several hours. Rinse cabbage and spin dry in a lettuce spinner. Whisk together sour cream, mayonnaise, sugar, curry powder, vinegar and salt and pepper to taste. Boil water in a pot. Drop in onion for 15 seconds, rinse under cold water and shake off excess water. Chop finely. Drain currants. In a bowl, toss all ingredients together and coat well. Cover and chill for one hour.

Healthy Foods Your Kids Will Love – Great Snack Ideas

Great Snack Ideas

Cheese and Crackers

Snacks too can be part of a healthy diet. If you offer snacks to your kids, do so at least one hour before a regular mealtime and keep the portion sizes small. An individually wrapped stick of “ low moisture mozzarella ” string cheese provides a one ounce serving, which is perfect for a snack. Serve the cheese with multigrain crackers for a good balance of protein, fat and carbs that will keep your kids going. Add fresh pear and apple slices for extra health benefits.

Makes 1 snack

Ingredients:
1 piece Sargento® reduced fat string cheese, approx. 1 ounce 
1 serving of Nabisco® Premium, low sodium, multigrain saltine crackers

By serving one ounce of reduced fat string cheese instead of regular Cheddar cheese, you can cut back as much as 60 calories and more than 6 grams of fat. A single serving of Nabisco® Premium, Low Sodium, Multigrain Saltine Crackers has 60 calories and 1.5 grams of fat – compared to 1 serving of Nabisco® Triscuit crackers at 130 calories and 5 grams of fat per serving. Your total savings could be as high as 70 calories and 4 grams of fat, and your kids won’t even notice the difference.

Milk and Cookies

Not even Santa Claus can resist this one. Unfortunately, regular chocolate chip cookies and whole milk also contain a lot of calories and fat (just look how fat Santa is). Fig Newtons® or gingersnap cookies and a glass of 1% milk are better choices.

Makes 1 snack

Ingredients:
2 Fig Newtons®, fat-free cookies
8 ounce glass of 1% Milk

One 2-ounce chocolate chip cookie has approximately 280 calories and 14 grams of fat. Two Fig Newtons®, fat-free cookies have 136 calories and no fat.  An 8-ounce glass of whole milk has 150 calories and 8 grams of fat compared to 130 calories and only 2.5 grams of fat in 1% milk. Both glasses of milk have the same amount of protein, calcium and other important nutrients.

Yogurt and Peach Popsicle

Popsicles are quick and easy to make. Almost any soft, ripe fruit (peaches, banana, mango, papaya, berries, etc.) will work. Try this recipe for the whole family to enjoy! 

Makes 1 snack

Ingredients:
2 cups ripe peaches, peeled, pit removed and coarsely chopped
1 tbsp. sugar, or to taste (the riper the fruit, the less you will need)
1 cup non fat vanilla yogurt

Makes about 8 popsicles

Put peeled, pitted and coarsely chopped fruit into blender with sugar and pulse for one minute or until well blended. In a medium bowl, mix fruit with yogurt and divide mixture into popsicle molds. Add popsicle sticks. Put in the freezer and freeze until frozen hard.

Mini Pita Pocket with Cream Cheese and Veggies

This pita pocket snack provides a healthy balance of protein (cream cheese), whole-grain (pita pocket), beta carotene (shredded carrots) and heart-healthy fat (black olive).

Makes 1 snack

Ingredients:
1 mini whole-grain pita pocket, halved
1 ounce low fat cream cheese
1/4 cup Iceberg lettuce, chopped
1/4 carrot, peeled and shredded
4 thin slices cucumber
1 black olive, pitted and thinly sliced (optional)

Makes 1 serving

Spread cream cheese inside the pita pocket(s) and fill with veggies.

Popcorn

Watching movies is much more fun with something to munch on. Unfortunately, regular popcorn is typically prepared with oil and topped with butter, which makes it extremely high in calories and fat. The air-popped version is just as tasty and less heavy-handed.

Makes 1 snack

Ingredients:
3 cups air-popped popcorn

If you don’t have a popcorn machine, use a micro-waveable version.

Healthy Foods Your Kids Will Love – Great Dessert Ideas

Great Dessert Ideas

Frozen Yogurt & Fruit Parfait

Making truly “healthy” desserts can be a challenge. Try this colorful frozen yogurt and fruit parfait with layers of frozen nonfat yogurt and fresh seasonal berries, melon, kiwi and banana. You get at least two servings of fruit, and the nonfat frozen yogurt is a good source of protein and calcium, which is important to have for growing kids. 

Makes 1 serving

Ingredients:
1/2 cup mixed berries
1/4 cup melon, cut into bite size pieces
1/2 kiwi, cut into bite size pieces
1/2 small banana, peeled and sliced
1/2 cup frozen nonfat vanilla yogurt
1 Maraschino cherry (for topping)

In alternating layers, spoon fruit (try a nice color pattern) and yogurt into a tall parfait glass. Place the Maraschino cherry on top for decoration. Keep chilled or serve immediately.  

Fruit Bars

A tasty dessert completes a good meal.  But if it’s too rich, it can add lots of unnecessary calories and fat. This recipe offers you a smart “escape route” without turning you into a party poop.

Makes 12 bars

Ingredients:
1/2 cup dried cranberries, raisins, apricots, cut in small pieces
1-1/4 cups golden brown sugar, packed
3/4 cup liquid egg substitute
3/4 tsp. vanilla extract
1-1/4 cups all-purpose, unbleached flour
1/8 tsp. salt

Place fruit in a steamer basket, cover and cook over medium heat until tender, about 20 minutes. Preheat oven to 350º. Combine brown sugar, egg substitute and vanilla in a mixer. Beat until pale and fluffy. Mix with flour and salt. Add the fruit and mix in. Spray a square baking dish with oil and spread out the dough evenly. Bake until golden and puffy, about 35 minutes. Let cool down completely before cutting.

Peach Cobbler

The traditional cobbler is a fruit dish topped with a crisp biscuit. Here is how you can reduce the calorie and fat content by making a better topping and using fresh ripe peaches to avoid extra sugar.

Makes 8 servings

Ingredients for filling:
6 cups fresh peaches, sliced
1/3 cup sugar
2 tbsp. cornstarch

Ingredients for topping:
1-1/3 cup all-purpose, unbleached flour
2 tbsp. sugar
3/4 tsp. baking powder
1/4 tsp. salt
1/4 tsp. baking soda
5 tbsp. butter, chilled and cut into small pieces
1 cup sour cream, nonfat
3 tbsp. milk, nonfat
1 tsp. raw sugar

Preheat oven to 350º. Combine peaches, sugar, and cornstarch. Place in a baking dish. Mix all dry ingredients in a bowl. Add butter and whisk in until coarse. Stir in sour cream to soften dough. Spoon the dough over the fruit to form 8 dumplings. Brush each dumpling with milk and sprinkle with sugar. Bake for 30 to 40 minutes.

Chocolate Chip Cookies

Just like Grandma’s – only a little lighter. In this recipe, you can replace the eggs with liquid egg substitute and replace most of the butter with prune purée. Even granny won’t notice the difference, and she will be pleased to know that she taught you well.

Makes 18 cookies

Ingredients:
1 cup all-purpose, unbleached flour
2 tbsp. cornstarch
1/2 tsp. salt
1/2 tsp. baking soda
3 tbsp. butter, room temperature
1/4 cup prune purée
1/4 cup brown sugar
1/2 cup white sugar
3/4 tsp. vanilla
1/4 cup liquid egg substitute
1/3 cup chocolate chips

Preheat oven to 350º. Sift the flour, cornstarch, salt and baking soda together. Set aside. Whip the butter and prune paste together in the bowl of a mixer until blended, scraping repeatedly the sides of the bowl. Add sugar and beat the mixture until it is dissolved. Beat in the egg substitute until mixture is fluffy. Mix the chips into the dry ingredients and add into the egg mixture with the mixer on low speed. Work until just blended. Line a baking sheet with parchment paper or spray with nonstick spray and bake in oven for 12 to 15 minutes or until golden brown with the top springing back to the touch.

Healthy Foods Your Kids Will Love – Great Fast Food Ideas

Great Fast Food Ideas

McDonald’s® Hamburger With Fries

Fast food is a yummy treat for kids of all ages. However, exercising extra caution is especially important when you let your kids order their favorite items. It’s O.K. to make special requests and ask for modifications within reason, even in a fast food restaurant. Here are some ideas for making smarter choices at your next restaurant visit and still have as much fun.

Makes 1 meal

Ingredients:
1 regular hamburger, 3.5 oz.
1 small serving of French fries, 2.5 oz.
1 Diet Coke, 21 fl.oz.
1 Ketchup, 1 pkt.

By ordering a regular-size Hamburger instead of a Big Mac®, you can cut back 290 calories and 20 grams of fat. A small order of French fries has only half the calories of a large serving and less than half of the fat content. A Diet Coke® has zero calories, which is 250 calories less than a regular 21 fl.oz. Classic Coca Cola®. Your total savings could be as high as 770 calories and 34 grams of fat, and your kids can enjoy their meals just as much.

Kentucky Fried Chicken®

KFC’s® “Original Recipe” (OR) may be “extra tasty,” but it’s not the best choice if you want to limit calorie and fat intake. KFC’s® “Grilled Chicken” has fewer calories, fewer fat grams and less sodium than the original version.

Makes 1 meal

Ingredients:
1 order Grilled Chicken – Breast
1 order mashed potatoes, without gravy
1 order corn on the cob, 3″ size, without butter

Take time to read KFC’s® Nutrition Guide before placing your order.  Compare KFC’s® “OR Chicken” (chicken breast without skin or breading) with the regular “OR Chicken” (chicken breast regular style), and you realize that you can save 230 calories and 19 fat grams by choosing the former. An even better choice would be KFC’s® “Grilled Chicken ” which has 190 fewer calories and 17 fewer fat grams than their original chicken – breast recipe. If you order mashed potatoes on the side, hold the gravy for more calorie and fat savings. If you have corn, skip the butter too.

Taco Bell®

Understanding the restaurant lingo that restaurants use in their menus can help you avoid some regrettable mistakes when you eat out. When you read it, Taco Bell’s® Fiesta Taco Salad may sound like a good choice, but there are about 840 calories and 43 grams of fat in every serving. A much healthier choice would be to order the salad without the taco shell and save this way 370 calories and 20 grams of fat per serving.

Makes 1 meal

Ingredients:
Fiesta Taco Salad, without shell
Water or diet soda

Making healthier choices also applies to beverages. Water and diet sodas have zero calories, whereas, for example, a 16 ounce MUG Root Beer has 200 calories. The “supersized” version with 40 ounce MUG Root Beer contains a whopping 500 calories.

Wendy’s®

Chili and baked potato seem like smart choices when selecting from Wendy’s® menu, however, it all depends on the serving sizes and the added “fixings.” A small order of chili has 90 fewer calories and 3 grams less fat than a large one. If you order a plain baked potato instead of one that is topped with sour cream. You save yourself from an extra 50 calories and 3.5 grams of fat intake. Add ketchup (10 calories, zero fat) or spoon some of the chili on top of the plain baked potato instead.

It is important that your kids don’t feel deprived of having a little fun when you take them out to a fast food place. Explain the benefits of lighter eating to them in ways they can understand and make it fun to figure out the savings together.

Makes 1 meal

Ingredients:
1 small chili
1 plain baked potato
Water or diet soda

Compare our suggestions: Small chili, plain potato and diet soda (460 Calories, 6 grams fat) to a large chili, sour cream and chives baked potato and regular small Dr. Pepper® soda (790 calories, 12.5 grams fat). For additional calorie savings, you may want to split a baked potato. Wendy’s® 10-ounce baked potato is “supersized.”

Healthy Foods Your Kids Will Love – Great Fruit Ideas

Great Fruit Ideas

Berries

Fresh Berries are low in calories, loaded with flavor and a good source of fiber. They are easy to prepare and a great addition to breakfast dishes (Cereals, pancakes, waffles, French toast), fruit salads, lunch, dessert, snacks or fruit smoothies on a hot summer day.

Makes 4 servings

1 cup strawberries
1 cup raspberries
1 cup blueberries

Wash and sort berries, removing any stems or debris. Serve with nonfat vanilla yogurt – a good source of protein and calcium.

In addition to fiber, berries contain many vitamins and minerals that help your child grow and stay healthy. They are rich in antioxidants (vitamins C, E, and beta carotene, which is converted to vitamin A in the body) and phytochemicals (health-promoting plant chemicals) that enhance the body’s immune system. The amount of fruit your child needs to eat every day depends on their age, sex and level of physical activity.

Fresh Fruit Salad

Everyone enjoys a fresh fruit salad, especially on a hot summer day. This one  is loaded with health promoting antioxidant, phytochemicals (plant chemicals) and fiber. For color and variety, you can combine rich varieties of fresh fruit, both home grown and exotic, such as peaches, strawberries, blueberries, kiwi, bananas, pineapple and grapes. Don’t forget to add a refreshing dressing made of fresh lime and pineapple juice. What a treat!

Makes 4 servings

Ingredients:
3 peaches, peeled, pitted, chopped or sliced
1 basket strawberries, hulled and sliced
1 cup blueberries
1 kiwi, peeled and sliced
1 medium banana, peeled and sliced
2 slices pineapple, cubed
1 cup seedless green grapes
Juice from 1 lime (and from sliced pineapple)

Chop and slice fruits and combine in a large serving bowl. Toss gently. Add juice. Chill and serve.

Fruit Smoothie

Smoothies are nutrient-dense drinks, high in vitamins, minerals, phytochemicals and fiber. But be careful. Use low fat vanilla yogurt and seasonal ripe blueberries and strawberries to avoid adding extra sugar. Fresh peaches, melon, banana and different fruit-flavored yogurts make delicious varieties of smoothies your kids will love. Have fun experimenting.

Makes 1 smoothie

Ingredients:
1/2 cup strawberries, washed and stemmed
1/2 cup blueberries, washed and stemmed
1/2 cup low fat vanilla yogurt
3 tbsp. orange juice
1/2 cup ice

Place the fruit into a blender. Add orange juice, yogurt and ice. Blend for about 30 seconds. Pulse to let all fruit pieces reach the blades of the blender until all of the fruit is ground up. Chill or serve at room temperature.

Fruit Kabobs

Colorful and flavorful, fruit kabobs are a big hit with kids. Start with a variety of different fruits (such as grapes, melon, cherries, strawberries and pineapple) and cut them into similar size chunks. Don’t be shy to get creative. Your kids will love to help you thread their favorite fruits onto bamboo skewers.

Ingredients:
Strawberries
Grapes, seedless
Cherries, pits removed
Cantaloupe, honeydew or seedless watermelon, cut into chunks 
Pineapple, cut into chunks
Papaya, cut into chunks

Wash, peel and cut the fruit into similar size chunks and drizzle with lemon juice to prevent browning. Thread 6 or 7 pieces of fruit, alternating colors, shapes and textures onto bamboo skewers. Leave enough space at each end of the skewer for easy handling.

Fresh Fruit Cobbler

The traditional cobbler is a fruit dish topped with a crisp biscuit. Here is how you can reduce the calorie and fat content by making a better topping and using fresh ripe peaches (or other ripe seasonal fruit) to avoid extra sugar.

Makes 8 servings

Ingredients for filling:
6 cups fresh peaches, sliced
1/3 cup sugar
2 tbsp. cornstarch

Ingredients for topping:
1-1/3 cup all-purpose, unbleached flour
2 tbsp. sugar
3/4 tsp. baking powder
1/4 tsp. salt
1/4 tsp. baking soda
5 tbsp. butter, chilled and cut into small pieces
1 cup sour cream, nonfat
3 tbsp. milk, nonfat
1 tsp. raw sugar

Preheat oven to 350º. Combine peaches, sugar, and cornstarch. Place in a baking dish. Mix all dry ingredients in a bowl. Add butter and whisk in until coarse. Stir in sour cream to soften dough. Spoon the dough over the fruit to form 8 dumplings. Brush each dumpling with milk and sprinkle with sugar. Bake for 30 to 40 minutes.