Recipes for Healthy Kids

Ingredients:

1 3/4 cups low-fat (1 per cent) milk

2 tsp. unsalted butter

1/8 tsp. salt

1 cup old-fashioned rolled oats

1/4 cup dried apricots

1/4 cup raisins

3 Tbsp. lightly packed brown sugar, divided

1/2 Golden Delicious apple, peeled and cored

3 Tbsp. chopped walnuts

Directions:

Preheat the oven to 350 degrees.

In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk steams, about 1-2 minutes. Mix in salt and oats and set aside.

Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred apple into oats and mix to combine.

Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and nuts. Bake 15 minutes longer, or until oats are chewy. Divide oatmeal among four bowls. Serve immediately.

Makes 4 Servings. Per serving: 280 calories, 8 g. total fat (2 g. saturated fat), 45 g. carbohydrate, 9 g. protein, 4 g. dietary fiber, 280 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 medium yellow or white potato, peeled

   and cut into bite-size pieces

1 medium red pepper, seeded and chopped

2 cups cauliflower florets, cut into bite-size pieces

1 Tbsp. extra virgin olive oil

1/2 tsp. garlic granules or powder

1/4 tsp. onion granules or powder

Salt and freshly ground black pepper, to taste

2 Tbsp. skim or reduced-fat (2%) milk

1/4 cup Parmesan cheese

2 Tbsp. minced fresh Italian parsley for garnish

Directions:

Preheat oven to 400 degrees. Spray a 9-inch baking dish with canola or olive oil cooking spray and set aside. In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion granules. Add salt and pepper to taste. Transfer vegetables to prepared baking dish. Drizzle milk evenly over top. Sprinkle with cheese. Cover tightly with foil and bake for 30-40 minutes, or until vegetables are tender.

If desired, brown cheese by placing dish under broiler for 30 seconds, watching carefully. Garnish with parsley and serve hot as side dish.

Makes 6 Servings. Per serving: 66 calories, 3 g. total fat (<1 g saturated fat), 8 g. carbohydrates, 3 g. protein, 2 g. dietary fiber, 64 mg. sodium.

–From the American Institute for Cancer Research

Ingredients for salmon:

2 Tbsp. light teriyaki sauce

¼ C. mirin (or sweet rice wine)

2 Tbsp. rice vinegar

2 Tbsp. scallions (green onions), rinsed and minced

1½ Tbsp. ginger, minced (or 1 tsp ground)

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

Ingredients for vegetables:

1 bag (12 oz) frozen vegetable stir-fry

½ Tbsp peanut oil or vegetable oil

½ Tbsp garlic, minced (about 1 clove)

1 Tbsp ginger, minced (or 1 teaspoon ground)

1 Tbsp scallions (green onions), rinsed and minced

1 Tbsp lite soy sauce

 Directions:

1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes).  Set aside until step 7.

2.  Preheat oven to 350 ºF.

3.  Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger.  Mix well.  Pour over salmon, and marinate for 10-15 minutes.

4.  Remove salmon from the marinade, and discard unused portion.

5.  Place salmon on a baking sheet, and bake for 10-15 minutes or until fish flakes easily with a fork in the thickest part (min. internal temp. of 145 °F).

6.  Meanwhile, heat oil in a large wok or sauté pan.  Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute.

7.  Add vegetables, and continue to stir fry for 2-3 minutes or until heated through.  Add soy sauce.

8. Serve one (three ounce) piece of salmon with 1 cup of vegetables.

Tip:  Try serving with steamed rice or Asian-style noodles.

Per serving: Calories-253; total fat-11 g.; saturated fat-2 g.; cholesterol-50 mg.; sodium-202 mg.; total fiber-3 g.; protein-21 g.; carbohydrates-16 g.; potassium-584  mg.

–From the National Heart Lung and Blood Institute

Ingredients:

3/4 cup uncooked brown rice

2 tablespoons olive oil, divided use

12 ounces boneless sirloin steak, all visible fat discarded, thinly sliced and cut into 2-inch-long strips

1 medium onion (about 6 ounces), cut into 1/2 inch wedges

8 ounces medium-large button mushrooms, quartered

4 medium garlic cloves, minced

1 14.5-ounce can no-salt-added stewed tomatoes, undrained

1/2 cup dry red wine (regular or nonalcoholic)

2 tablespoons soy sauce (lowest sodium available)

1 tablespoon balsamic vinegar

2 teaspoons dried basil, crumbled

1 1/2 teaspoons dried oregano, crumbled

1/4 teaspoon salt

Directions:

Prepare the rice using the package directions.

About 25 minutes before the rice is ready, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 2 minutes, or until no red shows on the outside, stirring frequently. Transfer the beef with any accumulated juices to a plate.

Add 1 teaspoon oil to the skillet, swirling to coat the bottom. Cook the onions for 4 minutes, stirring frequently and reducing the heat if needed so the onion doesn’t burn. Stir in the mushrooms. Cook for 2 minutes, or until the onions begin to brown on the edges, stirring occasionally. Stir in the garlic. Cook for 15 seconds, stirring constantly.

Stir in the tomatoes with liquid, wine, soy sauce, vinegar, basil, and oregano. Bring to a boil on medium high. Reduce the heat and simmer, covered, for 10 minutes, or until the onions are just tender.

Stir in the salt and beef with any accumulated juices. Cook for 1 minute to heat the beef. Remove from the heat. Stir in the remaining 1 tablespoon plus 1 teaspoon oil.

Makes four servings, per serving: calories-398; total fat–12 g.; saturated fat–3 g.; polyunsaturated fat–1.5 g.; monounsaturated fat–7.5 g.; cholesterol–46 mg.; sodium–404 mg.; carbohydrates–41 g.; sugars–9 g.; fiber–6 g. and protein– 25 g.

–From the American Heart Association’s Face the Fats campaign.

Ingredients:

1 c. fat free sour cream

2 tsp. dried dill

3 Tbsp. scallions, finely chopped

2 Tbsp. Dijon mustard

2 Tbsp. lemon juice

1 ½ lbs. salmon fillet with skin, cut in center

½ tsp. garlic powder

½ tsp. black pepper

As needed, fat free cooking spray

Directions:

Whisk sour cream, dill, onion, mustard and lemon juice in small bowl to blend.

Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.

Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper. Spread with the sauce.

Bake salmon until just opaque in center, about 20 minutes.

Makes six servings. Per serving: Calories: 196, Total fat: 7 g., Saturated fat: 2 g., Cholesterol: 76 mg, Sodium: 229 mg., Total fiber: less than 1 g., Protein: 27 g., Carbohydrates: 5 g., Potassium: 703 mg.  

–from the National Heart Lung and Blood Institute

Ingredients:

2 Tbsp. canola oil

2 cups chopped onion

2 garlic cloves, finely chopped

1 large red bell pepper, seeded and coarsely chopped

2 Tbsp. chili powder

1/4 tsp. cayenne pepper, or to taste

1 Tbsp. ground cumin

1 tsp. dried oregano

1/2 tsp. cinnamon (optional)

3 cans (15 oz. each) of 3 different types of beans (such as kidney beans, black beans or chickpeas), rinsed and drained

1 cup frozen or drained canned corn

1 can (28 oz.) crushed tomatoes

1 cup low sodium tomato or vegetable juice

Salt and freshly ground black pepper, to taste

3 cups (about 1 lb.) diced cooked turkey

Hot sauce (optional)

4 cups cooked brown rice

Directions:

In large, deep pot, heat oil over medium-high heat. Stir in onion, garlic and bell pepper. Saute‚ about 4 minutes, stirring often, until onion is translucent, garlic is golden and bell pepper is softened. Add chili powder, cayenne, cumin, oregano and cinnamon and cook for 30 seconds, stirring constantly. Stir in beans, corn, tomatoes and tomato juice. Bring to boil, reduce heat to medium-low and simmer gently, partially covered, for 45 minutes, stirring occasionally. Season to taste with salt and pepper.

Stir in turkey and simmer until heated through. Adjust seasonings by adding more salt and pepper and hot sauce, to taste. Serve over cooked brown rice.

Makes 8 servings. Per serving: 435 calories, 8 g total fat (1 g saturated fat), 62 g carbohydrate, 29 g protein, 13 g dietary fiber, 581 mg sodium.

–From the American Institute for Cancer Research

Ingredients:

1/2 cup uncooked brown rice

2 tablespoons walnut pieces

1/2 cup finely chopped red bell peppers

1/4 cup frozen green peas, thawed

1/4 teaspoon salt

Directions:

Cook the rice using the package directions, omitting the salt and margarine.

Meanwhile, heat a small skillet over medium-high heat. Dry-roast the walnuts for 4 minutes, or until beginning to lightly brown, stirring constantly. Transfer the walnuts to a sheet of aluminum foil or a plate to prevent overcooking.

When the rice is tender, stir in the walnuts and the remaining ingredients.

Makes four ½-cup servings. Per serving: 121 calories, 3 g. total fat, 0.5 g. saturated fat, 0.0 g. trans fat, 0 mg. cholesterol, 158 mg. sodium, 21 g. carbohydrates, 2 g. fiber, 2 g. sugar, 3 g. protein

–From the American Heart Association website, www.AmericanHeart.org

Ingredients:

2 Tbsp. canola oil

2 cups chopped onion

5 garlic cloves as desired, chopped fine

1 red bell pepper, seeded and chopped coarse

2 Tbsp. chili powder

1/4 tsp. cayenne pepper, or as desired

1 Tbsp. cumin

1 tsp. dried oregano

1/2 tsp. cinnamon (optional)

3 cans (16 oz. each) of 3 different types of beans (kidney, black, garbanzo, etc.) rinsed and drained

1 cup frozen corn (or canned corn, drained)

1 can (28 oz.) crushed tomatoes, with juice

1 cup low-sodium vegetable tomato juice 

Salt and freshly ground black pepper to taste

3 cups diced cooked turkey

Hot sauce to taste

Reduced-fat sour cream and shredded cheese (optional garnish)

Directions:

Heat oil in large, deep pot over medium-high heat until hot. Stir in onion, garlic and bell pepper. Lightly saute until onion is translucent, garlic is golden and bell pepper is softened. Stir in chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring, for 30 seconds. Stir in beans, corn, tomatoes and juice.

Reduce heat to medium-low and simmer gently 45 minutes, stirring occasionally. Season to taste with salt and pepper. Stir in turkey and simmer an additional 15 minutes. Adjust seasonings as desired, adding more salt, pepper and hot sauce. Serve accompanied by reduced-fat sour cream and cheese as toppings, to taste.

Makes 10 servings. Per serving: 289 calories, 8 g fat (1 g saturated fat), 34 g carbohydrate, 22 g protein, 10 g dietary fiber, 560 mg sodium.

–From the American Institute for Cancer Research

Ingredients:

1 cup whole-wheat pastry flour

1 cup unbleached all-purpose flour

3/4 cup sugar, plus 1 Tbsp., divided

1 tsp. baking soda

1 tsp. ground cinnamon, plus 1/4 tsp.

1 tsp. ground ginger

1/8 tsp. grated nutmeg

1/2 tsp. salt

1 cup light buttermilk

1/4 cup canola oil

1 large egg

3 Tbsp. unsulfured molasses

1 cup fresh or frozen blueberries

Directions:

Preheat oven to 350 degrees. Coat a 9 x 9 x 2 inch baking pan with cooking spray. Set aside.

In large mixing bowl, whisk together whole-wheat and all-purpose flours, 3/4 cup sugar, baking soda, 1 teaspoon of cinnamon, ginger, nutmeg and salt until blended. In another bowl, whisk together buttermilk, oil, egg and molasses, until well combined and creamy. Pour wet ingredients into dry and whisk enough to mix; leaving some lumps is better than over mixing, which makes the gingerbread tough.

If using frozen blueberries, spread in one layer on paper towels and blot dry. Skip this step if using fresh berries. Add berries to the batter, folding just to distribute them. Spread batter in the prepared pan in an even layer. In small bowl, combine remaining tablespoon of sugar with remaining cinnamon and sprinkle evenly over batter.

Bake the gingerbread 35-45 minutes, or until cake begins to pull away from sides of pan and it springs back when touched lightly in the center. Set pan on a wire rack and cool gingerbread completely. Cut cake into nine squares and serve. Or, the cooled cake may be unmolded, wrapped in foil and kept at room temperature for up to 24 hours before serving.

Makes nine servings. Per serving: 180 calories, 6 g. total fat (<1 g. saturated fat), 31 g. carbohydrates, 3 g. protein, 2 g. dietary fiber, 220 mg. sodium.

–From the American Institute for Cancer Research

Ingredients:

1 jar (12 oz.) roasted red peppers, rinsed and drained

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

1/4 cup tomato paste, preferably reduced sodium

2 garlic cloves, minced

3 Tbsp. low fat mayonnaise

1 tsp. dry oregano

1 tsp. ground cumin

1/4 tsp. ground chili powder or pinch cayenne pepper

Salt and freshly ground black pepper, to taste

Directions:

Coarsely chop peppers. Place in food processor or blender and puree. Add beans, tomato paste, garlic, mayonnaise, oregano, cumin and chili powder or cayenne.

Process to smooth puree. Season to taste with salt and pepper. Let stand one hour before serving. Keeps up to 3 days, tightly covered and refrigerated.

Makes 2 1/4 cups.  Per 2 tablespoons: 32 calories, <1 g. total fat (<1 g . saturated fat), 6 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 120 mg. sodium.

–From the American Institute for Cancer Research