Recipes for Healthy Kids

Ingredients:

Canola oil spray

3 Tbsp. canola oil

1/3 cup unsweetened applesauce

1/2 cup sugar

2 eggs

1 tsp. vanilla

1 cup fresh blueberries

1 cup chopped fresh strawberries

1 cup whole-wheat flour

1 cup unbleached all-purpose flour

2 tsp. baking powder

1/4 tsp. salt

1/2 cup fat-free milk

Directions:

Preheat oven to 375 degrees. Spray 12-cup muffin tin with canola oil and set aside. In medium bowl, whisk together oil, applesauce, sugar and eggs. Add vanilla, blueberries and strawberries. In separate bowl, blend together flours, baking powder and salt. Fold in half flour mixture, then half milk. Add remaining flour and milk, folding in just until blended. Scoop batter into prepared tins. Bake 25-30 minutes or until golden brown and inserted toothpick comes out dry. Allow muffins to cool for 20 minutes before removing from pan.

Per serving (one muffin): 165 calories, 5 g. total fat (<1 g. saturated fat), 28 g. carbohydrates, 4 g. protein, 2 g. dietary fiber, 133 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 cup Arborio rice

2 1/2 cups water

1/4 tsp. salt

1/4 cup (1 ounce) plus 1 Tbsp. grated Parmesan cheese, divided

1 large egg, beaten

1 Tbsp. extra virgin olive oil

1/2 cup chopped onion

1 cup chopped green bell pepper

2 garlic cloves, finely chopped

2 cups thinly sliced mushrooms

1/2 tsp. ground black pepper

Salt to taste

1 cup tomato sauce

1 tsp. dried basil

1 tsp. dried oregano

1 cup (4 ounces) shredded part-skim milk mozzarella cheese

Directions:

Preheat oven to 425 degrees F. Coat 12-inch round pizza pan, or baking sheet, with cooking spray.

In medium saucepan, combine rice, water and salt. Bring to boil over medium-high heat, reduce heat, cover, and cook until rice is soft, 18 minutes.

In large mixing bowl, combine hot rice with 1/4 cup of Parmesan cheese and egg and use fork to mix until well combined. Mound rice mixture in center of prepared pan. With back of fork, spread rice out to cover pan, then make edge neat.

Bake crust until surface feels dry and firm, 18 to 20 minutes.

Meanwhile, heat oil in medium skillet over medium-high heat. Add onion, green pepper and garlic, and cook, stirring frequently, until onion is translucent, 5 minutes. Add mushrooms and pepper and cook until all moisture has evaporated from mushrooms and they are browned, about 12 minutes, stirring more frequently toward the end. Add salt to taste.

Spread mushroom mixture over rice crust. Spoon tomato sauce over vegetables. Sprinkle on basil and oregano, then mozzarella and remaining tablespoon of Parmesan cheese. Bake pizza in oven until cheese is melted and starts to brown, about 15 minutes.

Remove from oven and let stand 5 minutes. Cut pizza into four wedges. Serve immediately.

Makes 4 servings. Per serving: 290 calories, 12 g. total fat (6 g. saturated fat), 29 g. carbohydrate, 14 g. protein, 2 g. dietary fiber, 430 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

16 oz. whole-wheat linguine pasta

4 cups fresh baby spinach, loosely packed

2 Tbsp. pine nuts or slivered almonds

3 garlic cloves, peeled

Small handful of basil leaves, without stems

1 tsp. dried Italian seasoning

3 Tbsp. Parmesan cheese, grated

Salt and freshly ground black pepper, to taste

1/8 cup fat-free, reduced-sodium chicken broth (or vegetable broth)

1/4 cup extra virgin olive oil

2 Tbsp. lemon juice

2 plum tomatoes, diced

Directions:

Cook pasta according to package directions. Drain, place in a large serving bowl, cover to maintain warmth and set aside.

Meanwhile, place spinach, nuts and garlic in a food processor or blender. Pulse until chopped. Add basil, Italian seasoning, cheese, salt and pepper. Pulse to mix. Slowly add broth, olive oil and lemon juice. Process until well blended.

Add pesto to warm pasta and toss gently to coat. Top with tomatoes and serve.

Makes 8 servings. Per serving: 310 calories, 11 g. total fat (1.5 g. saturated fat), 45 g. carbohydrate, 9 g. protein, 6 g. dietary fiber, 260 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1/4 cup finely chopped fresh cilantro

1/2 tsp. oregano

1/2 tsp. cumin

2 cloves garlic, crushed

3/4 tsp. Kosher salt

1/2 tsp. fresh ground black pepper

Juice of 1 orange

2 limes juiced

4 Tbsp. extra virgin olive oil, divided

2 pounds turkey breasts or thighs, skin removed

Directions:

Mash cilantro, spices, garlic, salt and pepper to create paste. Mix paste with citrus juices, and 2 tablespoons olive oil. Put marinade in sealable plastic bag and add turkey. Marinate for at least 2 hours. Don’t marinate overnight – this may be too long for turkey and cause it to be tough or grainy.

For gas grill, clean grill rack. Set burners to high and close lid. Grill temperature should be about 500 degrees. Use indirect method by turning off burners directly beneath turkey and turning burners on either side to medium to low when cooking. For charcoal grills, use same technique, separating coals to create indirect heat.

Once fire is ready, remove excess marinade and place turkey parts on grill and cook for about 30 minutes. Turn over and brush with remaining olive oil. Continue this process–turning, basting and grilling. Total cooking time is roughly 12 minutes per pound of turkey. Use meat thermometer. Breast meat should be at 170 degrees and dark meat should be at 180 degrees.

Whether you use a gas or charcoal grill, keep lid closed as much as possible to maintain heat.

Cover turkey with foil and set aside for 5 minutes, then serve.

Makes 6 servings.  Per serving: 225 calories, 13 g. total fat (4 g. saturated fat), 13 g. carbohydrate, 24 g. protein, 0 g. dietary fiber, 350 mg. sodium.

–From The American Institute for Cancer Research (AICR)

Ingredients:

3 cups frozen baby green peas, divided

4 cups low-sodium chicken broth

2 Tbsp. extra virgin olive oil

1 small onion, finely chopped

3 Tbsp. minced flat-leaf parsley, divided

1 cup short grain brown rice

1/4 cup grated Parmesan cheese

Salt and freshly ground black pepper, to taste

Directions:

Rinse 1 cup of the peas in a colander under warm water and set aside until defrosted. Whirl them in blender or food processor with 1/2 cup water until puréed. Set puréed peas aside.

Bring the broth to a boil in a small saucepan. Set aside.

Heat the oil in a small Dutch oven or large, heavy saucepan. Sauté the onion until it is translucent, 3 minutes. Mix in 1 tablespoon of the parsley and cook 1 minute longer. Mix in rice, cooking it over medium heat until half the grains turn opaque, 1 minute. Add 1/2 cup of hot broth, and cook until the rice is almost dry, about 6-8 minutes. Pour in all the remaining broth, and the pureed peas. When the liquid boils, cover, reduce heat, and simmer the rice 20-35 minutes. Add remaining peas. Simmer, uncovered, until rice is al dente, 20-25 minutes. (The finished dish should be somewhat “soupy.”)

Off the heat, mix in the cheese and remaining parsley. Season to taste with salt and pepper and divide the risotto among four shallow, wide bowls. Serve immediately.

Makes 5 servings. Per serving: 300 calories, 9 g. total fat (2 g. saturated fat), 44 g. carbohydrate, 13 g. protein, 5 g. dietary fiber, 280 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 navel orange

1 can (15 oz.) black beans, rinsed and drained

1 small yellow bell pepper, seeded and finely chopped

1 jalapeño pepper, seeded and finely chopped

1/2 cup finely chopped cilantro leaves (stems removed)

1/2 cup finely chopped scallions, white and green parts

1 Tbsp. fresh lime juice

1 tsp. canola oil

Salt and freshly ground black pepper, to taste

Directions:

Grate 1 teaspoon of zest from orange, and set aside. Peel and section orange, holding it over a medium bowl to reserve juice. Chop sections and place them, with all juice collected into bowl. Add beans, yellow pepper, jalapeño, cilantro and scallions.

Whisk together lime juice and oil in small bowl. Mix it into salsa, tossing with fork to combine. Season to taste with salt and pepper.

Mix in orange zest. Let salsa stand 30 minutes before serving to allow flavors to develop and meld.

This salsa keeps for 24 hours, tightly covered, in refrigerator.

Makes 8 servings. Per serving: 65 calories, 1 g. total fat (0 g. saturated fat), 11 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 166 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

2 cloves garlic, diced

2 c. broccoli, chopped into florets

1 medium red onion, chopped

1 medium zucchini, sliced

1 medium yellow squash, sliced

1 medium green bell pepper, chopped

1 medium red bell pepper, chopped

1 medium tomato, chopped

2 tbsp. olive oil

2 tbsp. balsamic vinegar

1 tsp. dried basil

1 tsp. dried oregano

Feta or parmesan cheese (optional)

Directions:

Preheat oven to 450 degrees Fahrenheit (232 degrees Celsius).

Place all veggies and garlic in a large Pyrex (thick glass) dish or roasting pan.

Drizzle with olive oil and balsamic vinegar, sprinkle spices on top, and stir to coat.

Cook for about 45 minutes or until veggies are tender when you poke them with a fork.

If you like, sprinkle the mixture with feta or grated Parmesan cheese before serving.

Serves: 5

Serving size: 1 cup. Per serving: 124 calories, 4 g. protein, 6 g. fat, 17 g. carbohydrate, 2 g. fiber, 0 mg. cholesterol, 16 mg. sodium, 66 mg. calcium and 1.5 mg iron.

 Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestions:

If you don’t have olive oil, you can substitute vegetable oil. If you don’t have balsamic vinegar, you can substitute Worcestershire sauce. Try serving this over rice or pasta for an easy and tasty meal.

–From the Children’s Healthcare of Atlanta website

Ingredients:

2 cups sliced or chopped fresh strawberries

1/4 cup sugar plus 1 Tbsp. sugar, divided

4 large egg whites, at room temperature

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved good-quality dark chocolate

Directions:

Preheat oven to 250 degrees. Mix strawberries with 1 Tbsp. of sugar. Refrigerate strawberries until ready to use.

With electric mixer at medium speed, beat egg whites with cream of tartar and salt for about 1 minute, until eggs are frothy. At high speed, add sugar, 1 Tbsp. at a time, beating for 3 to 5 minutes, or until stiff, glossy peaks form. Top baking sheet with parchment paper. Drop meringue onto baking sheet in eight 3 to 4 inch rounds, smoothing edges if possible. Bake for 1 hour. Turn oven off, but leave meringues in overnight. Do not open oven door. (Meringue is always best baked on a low humidity day.)

When ready to serve, gently peel meringues off parchment paper. Top each meringue with an equal amount of strawberries. Garnish each meringue with an equal amount of shaved chocolate. Serve immediately.

Makes 8 servings. Per serving: 68 calories, 1 g. total fat (less than 1 g. saturated fat), 13 g. carbohydrates, 2 g. protein, 1 g. dietary fiber, 65 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 large roasted red bell pepper*

3 garlic cloves

1 can (14oz) cannellini beans, rinsed and drained

1 tsp. salt

3 Tbsp. low fat mayonnaise

1 Tbsp. lemon juice

Pinch cayenne pepper

Ground black pepper

8 (1 1/2-inch) potatoes, or 4 (2-inch) potatoes, preferably purple

1 medium zucchini, quartered and cut into 3-inch sticks

1/4 pound string beans, tipped

12 asparagus spears

12 1-inch cauliflower florets

Directions:

In food processor, whirl red pepper and garlic until finely chopped. Add beans and salt and whirl to a pulpy puree. Add mayonnaise, lemon juice and cayenne and whirl to blend. Season to taste with pepper. Scoop aioli into serving bowl and set aside for 30 minutes to allow flavors to meld or cover and refrigerate for up to 24 hours.

In medium saucepan, cover potatoes with cold water to a depth of 2 inches and cook over medium-high heat until potatoes are tender, 15 to 20 minutes. Drain and set aside.

Set large saucepan of water to boil over high heat. Fill large bowl with ice water. Cook zucchini for 1 1/2 minutes, remove from boiling water using slotted spoon and cool squash in ice water. Drain well. Following the same steps, and in this order, cook string beans for 2 minutes, asparagus for 1 1/2 minutes and cauliflower for 2 minutes.

To serve, arrange vegetables around aioli serving bowl on large platter.

*If possible, roast pepper yourself.

Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down, on oiled baking sheet and roast 20 to 30 minutes, until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

 Makes 4 servings. Per serving: 200 calories, 5 g. total fat ( 0.5 g. saturated fat), 32 g. carbohydrate, 9 g. protein, 8 g. dietary fiber, 440 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

12 oz salmon fillet, cut into 4 portions (3 oz each)

 4 (8-inch) whole-wheat tortillas

 For taco filling:

1 C. green cabbage (about ¼ head), rinsed and shredded

1 tsp. lime juice

1 tsp. honey

½ C. red onion, thinly sliced (or substitute white onion)

1 medium Jalapeno chili pepper, rinsed and split lengthwise-remove seeds and white membrane, and mince (about 2 Tbsp.); for less spice, use green bell pepper

1 tsp. fresh cilantro, minced (or substitute ½ tsp ground coriander)

For marinade:

½ Tbsp. corn oil or other vegetable oil

1 Tbsp. lime juice

2 tsp. chili powder

½ tsp. ground cumin

½ tsp. ground coriander

¼ tsp. salt

Directions:

1. Preheat grill or oven broiler (with the rack 3 inches from heat source) on high temperature.

2. Prepare taco filling by combining all ingredients.  Let stand for 10-15 minutes to blend the flavors.

3. To prepare the marinade, combine the oil, lime juice, chili powder, cumin, coriander, and salt in a bowl. 

4. Place salmon fillets in a flat dish with sides.  Pour marinade evenly over fillets.

5. Place salmon fillets on grill or broiler.  Cook for 3-4 minutes on each side, until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).  Remove from the heat and set aside for 2-3 minutes.  Cut into strips.

6. To make each taco, fill one tortilla with ¾ cup filling and one salmon fillet. 

Makes four servings, per serving: calories-325; total fat-11 g.; saturated fat-1 g.; cholesterol-54 mg.; sodium-395 mg.; total fiber-4 g.; protein-24 g.; carbohydrates-29 g.; potassium-614 mg.

–From  the National Heart, Lung and Blood Institute website.