Kale Salad

Kale Salad

Prep time: 15 minutes
Makes: 10 cups
Serving Size 1 cup
Chill Time: 1 hour

Ingredients

8 cups chopped kale (about 1 large head)
1 can (15 ounces) fruit in 100% juice (try pears, peaches, mandarin oranges, apricots, pineapple)
1⁄2 cup 100% fruit juice, reserved from canned fruit
1 Tablespoon vegetable oil
1⁄4 teaspoon each salt and pepper
1⁄4 cup unsalted sunflower seeds (optional)

Directions

1. Wash kale and pat dry. Remove rib from the middle of each leaf. Chop or tear leaves into bite sized pieces and place in a large bowl. Drain and chop fruit if pieces are large. Add to kale.
2. In a small bowl, combine fruit juice, vegetable oil, salt, pepper, and sunflower seeds, if desired. Mix well.
3. Add dressing to the kale and fruit and stir to combine. Cover and refrigerate for at least 1 hour before serving.
4. Refrigerate leftovers within 2 hours

Notes

• To soften the kale and improve the flavor, before adding the fruit in step 1, rub the torn leaves together until the kale becomes dark green and fragrant, about 3 to 5 minutes, OR prepare the salad a day ahead and refrigerate.

Kiwi, Banana and Apple Salad

Kiwi, Banana and Apple Salad

Prep time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

4 1⁄2 teaspoons lime juice (about 1 lime)
1 1⁄2 teaspoons oil
1 1⁄2 teaspoons sweet onion, minced
1 teaspoon vinegar
1 teaspoon honey
1⁄8 teaspoon salt
2 medium kiwis, peeled
1 medium banana
1 medium apple [3” diameter] (or pear)
1 Tablespoon fresh mint, chopped (optional)

Directions

1. Mix lime juice, oil, onion, vinegar, honey and salt in a medium bowl.
2. Chop kiwis, banana and apple into small cubes.
3. Add fruit and mint (if using) to the dressing; toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Watermelon Salsa

Watermelon Salsa

Prep time: 15 minutes
Makes: 32 tablespoons
Serving Size 2 tablespoons

Ingredients

2 cups small cubes of watermelon
1⁄4 cup chopped green onions
1⁄4 cup red onion, finely chopped
1 Tablespoon rice vinegar
1 Tablespoon chopped cilantro
1⁄4 teaspoon ground cumin

Directions

1. In a medium bowl, mix all of the Ingredients.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve salsa with burritos, tacos, fish or grilled meat.
• Try adding corn, chile peppers, or chopped avocado.
• If you do not have vinegar, try lemon or lime juice.

Watermelon Cooler

Watermelon Cooler

Prep time: 5 minutes
Makes: 3 cups
Serving Size 1 cup

Ingredients

3 cups cubed watermelon, with seeds removed
1⁄2 cup orange juice

Directions

1. Place watermelon and juice in blender. Put lid on tightly.
2. Blend until smooth.
3. Drink immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Juice from 1/2 orange (about 1/4 cup)

Roasted Bell Peppers

Roasted Bell Peppers

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 8 bell pepper halves
Serving Size 2 bell pepper halves

Ingredients

4 bell peppers
2 teaspoons vegetable oil
1⁄2 teaspoon italian seasoning
1⁄2 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper

Directions

1. Preheat oven to 450 degrees.
2. Wash bell peppers and remove tops and seeds. Cut peppers in half and rub with vegetable oil. Place cut side up on a rimmed baking sheet and sprinkle with Italian seasoning, garlic powder, salt and pepper.
3. Roast until peppers are tender and blistered in spots, about 30 to 35 minutes.
4. Refrigerate leftovers within 2 hours.

Roasted Vegetables

Roasted Vegetables

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1 cup

Ingredients

1 cup fresh vegetables per person (choose one vegetable or a mix of several – see list below)
1⁄2 teaspoon vegetable oil (per cup of vegetables)
sprinkle of salt and pepper

Directions

1. Wash vegetables, peel if desired, and cut into similar sized pieces. Smaller pieces (about 1/2 inch thickness) brown more and cook more quickly. Long thin pieces (asparagus or beans) can be left whole.
2. Preheat oven to 425 degrees.
3. Prepare a baking sheet that will hold the vegetables in a single layer. A metal baking sheet without sides allows more browning. A covering of foil will make cleanup easy.
4. Toss the vegetable pieces with just enough oil to make them shine.
5. Spread the vegetables on the baking sheet in a single layer.
6. Roast until tender and slightly browned on the edges. Baking time will depend on the thickness of the pieces. Thin pieces (asparagus or beans) may take 5 minutes; pieces about 1/2 inch thick take about 15 minutes.
7. Stir or turn about halfway through the roasting to obtain more even browning.
8. Remove to a serving dish and sprinkle lightly with salt or seasoning of your choice.
9. Refrigerate leftovers within 2 hours.

Notes

• Try vegetables like: beets, Brussels sprouts, carrots, onions, sweet potatoes, peppers, asparagus, broccoli, cauliflower, green beans, squash and more.
• Try additional seasonings like: thyme, rosemary, oregano, balsamic vinegar, and lemon juice.

Glazed Squash

Glazed Squash

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings

Ingredients

cooking spray
2 pounds winter squash (try acorn, butternut, delicata, or others)
3 Tablespoons brown sugar
1⁄4 teaspoon each salt and pepper

Directions

1. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil. Lightly spray foil with cooking spray.
2. Wash the squash, cut in half and scoop out seeds. Cut into 1-inch thick slices and lay on baking sheet.
3. In a small bowl, combine brown sugar, salt and pepper. Sprinkle squash with half the seasoning mixture.
4. Bake until sugar has melted, about 4 to 6 minutes. Remove baking sheet from oven and turn squash slices over. Sprinkle remaining seasoning mixture over squash and return to the oven. Bake until squash is tender, about 15 to 20 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.

Crunchy Baked Kale Chips

Crunchy Baked Kale Chips

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup 

Ingredients

1 bunch fresh kale (about 8 cups, chopped)
1 Tablespoon canola or olive oil
1⁄2 teaspoon salt

Directions

1. Preheat oven to 350 degrees F.
2. Wash kale leaves.
3. Cut leaves off of thick stem and thoroughly dry leaves in a salad spinner or by blotting with paper towels. Discard stems.
4. Tear or cut leaves into bite sized pieces. Place in large bowl.
5. Drizzle oil over kale and toss to coat well.
6. Place kale leaves onto baking sheet.
7. Sprinkle with salt.
8. Bake until edges brown. About 10-15 minutes.
9. Serve while hot.

Mediterranean Tuna Salad

Mediterranean Tuna Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 1/2 cup

Ingredients

3 cans (5 ounces each) tuna in water, drained
1 cup carrot, peeled and coarsely grated (about 2 medium carrots)
2 cups diced cucumber
1 1⁄2 cups peas, canned and drained or thawed from frozen
3⁄4 cup low-fat Italian salad dressing

Directions

1. Place drained tuna in a medium bowl. Use a fork to break apart chunks of tuna.
2. Add carrot, cucumber, peas and salad dressing. Mix well.
3. Serve immediately or make ahead, cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

Zucchini Zowie

Zucchini Zowie

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium zucchini
1 can (14.5 ounces) diced tomatoes with juice
2 teaspoons garlic powder or 8 cloves garlic
1⁄2 teaspoon salt
1 Tablespoon parmesan cheese

Directions

1. Preheat oven to 375 degrees.
2. Wash and slice the zucchini.
3. Lay zucchini in a pie pan and pour tomatoes and juice over the top.
4. Sprinkle garlic powder, salt, and cheese on zucchini.
5. Bake uncovered for 35 to 40 minutes.
6. Refrigerate leftovers within 2 hours.

Zucchini Pizza Boats

Zucchini Pizza Boats

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 3 small zucchinis
Serving Size 1/2 small zucchini

Ingredients

2 medium or 3 small zucchini
1⁄2 cup tomato based pasta sauce
1⁄2 cup shredded mozzarella cheese
2 Tablespoons parmesan cheese

Directions

1. Heat oven to 350 degrees.
2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center of zucchini.
3. Place zucchini halves in a small baking dish. Spoon pasta sauce into zucchini halves. Top with mozzarella and parmesan cheeses.
4. Bake for 25 to 30 minutes or until zucchini can be pierced with a fork and cheese is bubbly and brown. Serve warm.
5. Refrigerate leftovers within 2 hours.

Mashed Carrots

Mashed Carrots

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups sliced carrots (about 6 to 8 fresh) or two cans (14.5 ounce each) or frozen (16 ounces)
2 teaspoons butter or margarine
2 teaspoons honey or brown sugar
1⁄4 teaspoon salt
1⁄8 teaspoon pepper
1⁄2 teaspoon seasoning (optional) - see Notes below

Directions

1. Cook carrots until they are very soft.
   Fresh - Steam or boil.
   Frozen - Follow package Directions or microwave, steam or boil.
   Canned - Rinse and drain. Add a small amount of water and heat in a saucepan or in the microwave.
2. Drain carrots if needed. Put carrots in a medium bowl. Mash with a fork until smooth.
3. Stir in butter, honey, salt and pepper.  Add seasoning if desired.
4. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite seasoning! Try one of these: chili powder, curry powder, onion powder, dried thyme, and dried sage.
• Honey is not recommended for children under 1 year old.

Cucumber and Tomato Salad

Cucumber and Tomato Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium cucumbers, chopped
2 medium roma tomatoes, chopped
1⁄4 cup low fat mayonnaise
1⁄4 cup low fat sour cream
2 Tablespoons dry dill weed

Directions

1. Combine cucumbers and tomatoes in a bowl.
2. Stir mayonnaise, sour cream and dill weed together.
3. Stir sauce into vegetables.
4. Refrigerate leftovers within 2 hours.

Notes

• Use fresh chopped cilantro instead of dill.
• Add 2 cups of thinly sliced radishes.

Crunchy Chicken Nuggets

Crunchy Chicken Nuggets

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 25 chicken nuggets
Serving Size about 5 chicken nuggets

Ingredients

1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1⁄2 cup barbeque sauce
3 cups cereal flakes

Directions

1. Preheat oven to 375 degrees.
2. Mix chicken and barbeque sauce in a large bowl.
3. Pour cereal flakes into a large plastic bag and crush into small pieces.
4. Place chicken pieces in the bag, reseal, and toss to coat.
5. Lightly coat a baking sheet with cooking spray. Arrange coated chicken pieces on the baking sheet.
6. Bake until crispy and golden brown and chicken is no longer pink inside, about 20 to 25 minutes.
7. Refrigerate leftovers within 2 hours.

Notes

• For a dipping sauce, mix 1/4 cup mayonnaise, 1 tablespoon honey, and 1 tablespoon whole-grain mustard.
• Honey is not recommended for children under 1 year old.
• For a home-made barbeque sauce, mix the following Ingredients:
  • 1/4 cup ketchup
  • 1/4 teaspoon each black pepper, salt, oregano, basil and thyme
  • 1 teaspoon paprika
  • 1 teaspoon parsley
  • 2 tablespoons finely chopped yellow onion
  • 1 1/2 tablespoons light brown sugar
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon dijon mustard
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon minced garlic or 1 pinch of garlic powder

Baked Zucchini Sticks

Baked Zucchini Sticks

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

4 medium zucchini
2 eggs
1⁄2 cup water
1⁄4 cup finely grated parmesan cheese
1 1⁄2 cups bread crumbs
1 Tablespoon dry Italian herbs

Directions

1. Cut zucchini into long sticks, about 3 inches long.
2. Microwave zucchini for about 3 minutes. Pat zucchini sticks dry with a paper towel.
3. Mix eggs and water together in a small bowl. Mix cheese, bread crumbs and herbs together in another small bowl.
4. Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.
5. Arrange zucchini in rows on a metal baking sheet that has been sprayed with cooking spray. Broil zucchini sticks for about 12 to 15 minutes, turning once while cooking.
6. Refrigerate leftovers within 2 hours.

Yogurt Popsicles

Yogurt Popsicles

Prep time: 5 minutes
Makes: 24 popsicles
Serving Size 2 popsicles
Chill Time: 2 to 3 hours

Ingredients

1 quart low fat vanilla yogurt
1 can frozen orange juice concentrate (6 ounce can)

Directions

1. Stir all the Ingredients together.
2. Spoon into 24 popsicle molds or small waxed paper cups. Insert wooden craft sticks in the center of each popsicle.
3. Freeze about 2 to 3 hours depending on the size of the popsicle.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For variety, substitute any other frozen juice concentrate such as grape, raspberry or pineapple or use fruited yogurts. 
• Children can: open the juice, stir things together, use a spoon to fill small cups, and put the sticks in.

Overnight Oatmeal

Overnight Oatmeal

Prep time: 15 minutes
Cooking time: 6 hours
Makes: 4 cups
Serving Size almost 1 cup

Ingredients

1 cup uncooked old fashioned rolled oats
1 cup low-fat yogurt
1⁄2 cup non-fat or 1% milk
1⁄2 cup berries, fresh or frozen
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])

Directions

1. In a medium bowl, mix oats, yogurt and milk.
2. Add the fruit now or add just before eating.
3. Cover and refrigerate oatmeal mixture for 6-12 hours.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve scoops of oatmeal in small dishes or spoon into small containers with lids for grab-and-go breakfasts.

Cranberry Applesauce

Cranberry Applesauce

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 1⁄2 pounds apples, peeled, cored, and roughly chopped (about 8 1/2 medium apples [3” diameter]
1 1⁄2 cups fresh or frozen cranberries
1⁄2 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄3 cup brown sugar
2 Tablespoons lemon juice (optional)

Directions

1. In a large (5-quart) saucepan, combine all Ingredients with 1 cup water. Bring to a boil then lower heat to simmer. Cover and cook 20 to 30 minutes.
2. Remove from heat and let cool slightly. Use a potato masher or fork to mash mixture to the consistency you want. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Notes

• When frozen or fresh cranberries are not available, substitute canned cranberry sauce for the cranberries and brown sugar.  Add 1 (14 ounce) can of cranberry sauce to the saucepan after the mixture has been simmering for about 15 minutes.

Kiwi Salsa

Kiwi Salsa

Prep time: 15 minutes
Makes: 16 tablespoons
Serving Size 2 tablespoons

Ingredients

1 cup kiwi, peeled and chopped (about 2 kiwi)
2 Tablespoons onion, finely chopped (try red or sweet)
1 Tablespoon jalapeno pepper, minced (seeds removed)
1 Tablespoon cilantro, finely chopped
1 Tablespoon fresh lime juice
1⁄8 teaspoon salt

Directions

1. Combine all Ingredients in a medium bowl and stir gently to combine.
2. Refrigerate leftovers within 2 hours.

Notes

• Try with tacos, tostadas, fish, chicken, and more. 
• Texture will be best when freshly made.

Banana Bobs

Banana Bobs

Prep time: 5 minutes
Makes: 16 "bobs"
Serving Size 8 "bobs"

Ingredients

1 large banana cut into ½ inch slices
1⁄4 cup low-fat vanilla yogurt
2 Tablespoons oat and honey granola cereal

Directions

1. Divide the sliced banana pieces between two plates.
2. Place 2 tablespoons of yogurt onto each plate.
3. Place 1 tablespoon of granola cereal onto each plate.
4. Use fork to pick up a slice of banana and dip into the yogurt, then into the cereal.
5. Refrigerate leftovers within 2 hours.

Notes

• Try different flavors of yogurt.