Here's a super quick recipe for healthy pizza. These little treats are a fun way to add vegetables to your family's meal. This brand of tapenade (olive spread) contains veggies, plus each pizza has carrots and tomatoes, too.
1 Tbs grated carrot, chopped pepper (or other summer veggies from your garden)
1 or 2 thin slices of tomato OR 2 Tbs spaghetti sauce
2 Tbs grated mozzarella cheese, part-skim or 2%
Place muffin halves on a cookie sheet. Spread with olive tapenade. Then add other ingredients, in order. Put pizza under the broiler until the cheese melts completely.
These breakfast bars are easy to make and store well in the freezer. If you prepackage them in small baggies, they make a great on-the-go breakfast.
2 cups oats
1 cup whole-wheat flour
1/2 cup canola oil
1/2 cup brown sugar
1 cup walnuts
1 cup blueberries (or 1/2 cup dried)
1/2 cup nonfat dry milk
1 teaspoon vanilla
1 teaspoon cinnamon
1/4 teaspoon salt
2 eggs
Mix all ingredients in a large bowl using a spoon or electric mixer. Pat into oiled or nonstick 9 x 12 baking dish. Bake at 350 degrees for 1/2 hour. Slice into squares or bars.
Variations:
Use pecans, peanuts or almonds in place of walnuts.
Use 1/2 cup raisins or diced apricots in place of blueberries.
Think your family will never go for whole wheat? Try this bread. I’d estimate there are less than six children in the entire United States who will turn down a warm, freshly baked roll that they helped make. In fact, I brought these rolls to my son’s kindergarten class (at his request, not mine!) instead of cupcakes for his birthday. I was expecting a serious protest—but the kids loved them. Even if you have been frustrated making your own bread in the past, try this. This recipe is very easy—and forgiving if you get something wrong.
1 cup warm water
1 package yeast (2 1/4 teaspoons)
1 tablespoon honey (or white sugar or brown sugar)
3 cups white whole-wheat flour**
1 teaspoon salt
2 tablespoons olive or canola oil
Mix together yeast and water. Let it get foamy. Add in other ingredients and mix well. Add a bit of extra flour, and knead the dough about 20 times. Cover it and let it rise for between 30 minutes and 2 hours. Punch it down (literally punch it!). Shape it into a round loaf, about 18 little buns or into whatever other shape you prefer. Let it rest for between 10 minutes and overnight (in the fridge). Bake at 425 degrees, 40 minutes for a loaf and 20 minutes for rolls.
**If your store doesn’t carry white whole-wheat flour, substitute with half whole-wheat/half unbleached flour.
Variations:
Roll it out flat to use as healthy whole-wheat pizza dough. Top with bottled spaghetti sauce, grated 2% cheese and toppings of your choice.
Roll into snakes, and shape it like pretzels. Then quickly dip each pretzel in water and sprinkle with coarse salt. Bake about 10 minutes, depending on the size of the pretzels. This is a fun activity for kids.
For delicious apple bread, add 1/2 cup walnuts or pecans, 1/2 cup dried apple pieces (chopped) and cinnamon.
Add up to 1/2 cup flaxseeds, sunflower seeds or oatmeal.
One of my all-time favorite one-dish dinners! This is quick and easy to make—and quick and easy to clean up. 3 cups brown rice (leftover or make some instant)
1 16-ounce jar salsa (mild, medium or hot—it’s up to you!)
1 can black or pinto beans, drained and rinsed
1 cup frozen corn kernels
1 cup sour cream
1 cup reduced-fat shredded cheddar cheese
1 avocado, diced (optional)
Mix rice, salsa, beans and corn together in microwavable dish. Cover and heat about 6 minutes, or until hot. Sprinkle with cheese and microwave 1 or 2 minutes more to melt the cheese. Spread with sour cream and sprinkle with diced avocado, if desired.
This is extremely easy, healthy dessert and very popular with kids . . . creamy, smooth and icy cold. Plus, the ingredients are easy to keep on hand for a last-minute dessert.
1 16-ounce (1-pound) bag frozen strawberries
1 6- or 8-ounce container plain or strawberry-flavored yogurt (for a sweeter sorbet)
Place both ingredients in a food processor fitted with a steel blade. Process until all the berries are pulverized and the mixture looks smooth and fluffy. Serve immediately.
Variations:
Replace strawberries with frozen blueberries, raspberries, cherries or peaches.
Use any flavored yogurt, including lemon or vanilla.
Use plain yogurt, and add honey or a tablespoon of frozen fruit juice concentrate.
Add a squeeze of fresh lemon, lime or orange juice.
These nutritious, whole-wheat waffles make a wonderful breakfast, but they are also great for a quick dinner.
2 cups nonfat milk
3 eggs
1 zucchini, grated
2 cups white whole wheat flour (try King Aurthur's brand)
2 teaspoons baking powder
1/4 teaspoon salt
Beat first 3 ingredients together, with a wire whisk or a fork, until well blended. Add dry ingredients and mix gently until well combined (but don't overmix). Cook according to your waffle-makers instructions (if you still have them). Enjoy topped with formerly frozen berries microwaved until warm, a dash of powdered sugar (optional) and some pecans or walnuts.:
Variation: Replace the zucchini with 1/2 cup of canned pumkin puree.
Kids love burritos, and it's a great way to use fresh summer veggies. This recipe can be changed to fit your own family favorites - almost any vegetables works in a burrito when smothered with salsa!
1/2 cup green or red peppers, chopped
1/2 cup corn
1/2 summer garden veggie, chopped (squash, cabbage or broccoli work well)
1/4 cup onion, chopped
1-2 garlic cloves, minced
1 tablespoon olive oil
1/4 cup parsley, chopped
2 large tomatoes, chopped
1 cup brown rice, cooked
1 15-ounce can pinto beans mashed (or 1 can nonfat refried beans)
1 16-ounce jar salsa
1 cup 2% cheddar cheese, grated
salt and pepper to taste
6 10-inch whole wheat flour tortillas (any size works well)
Preheat oven to 350 degrees. Cook the brown rice according to package directions. Lightly saute peppers, onions or other summer vegetables of choice in the oil, and set aside. Mix the salsa, chopped tomato and parsley together. In a large bowl, mix together the sauteed vegetables, half the tomato/salsa mixture, the beans, and the cooked brown rice. Spread the mixture down the center of each tortilla. Roll up and place seam down in an oiled 9 X 13 glass baking dish. Spread a thin layer of nonfat sour cream across the top of the burritos, then top with the rest of the tomato/salsa mixture (add more salsa if you wish). Cover with foil and bake for 20 minutes. Uncover and cover with the cheese. Baked for 20 minutes more or until the cheese is bubbly (stick under broiler for a few minutes if desired). Serve with extra toppings at the table like salsa, green onion, nonfat sour cream, or nonfat yogurt. Hint: Leftovers freeze very well.
Variations:
Don't bake the tortillas. Instead, warm the beans in a small bowl. Put the other ingredients in individual serving bowls: chopped tomatoes, sauteed veggies, salsa, cheese, brown rice, and parlsey. Warm the tortillas (warm between wet paper towels for 10 seconds per tortilla in the microwave). Let each person put their own choice of ingredients on a tortilla and roll it up for eating.
A great way to start the day. Freezes very well, and can be carried frozen in a cooler to keep other foods cold. Kids love to eat a smoothie with a spoon when it is still slushy.
1 cup still frozen strawberries
1 cup fresh, sliced peaches
1/2 cup nonfat milk or 100% fruit juice (orange, pineapple or grape work well)
1/2 cup nonfat plain yogurt
Place all in a blender. Blend until smooth. Add extra juice or milk as needed for the right texture. Freeze extras.
Variations:
Frozen bananas work great in place of the strawberries.
Use frozen blueberries, raspberries, or blackberries.
Use pre-flavored sweetened yogurt.
Add honey or sugar to sweeten.
Add lemon or lime juice.
Do you have a Smart or In-Between recipe to share? Let us know!
Also, be sure to visit the Feeding the Kids blog, from Pamela Gould, co-author of Feeding the Kids.
Note: All recipes are copyrighted by Mancala Publishing, LLC. For permission to reprint recipes on your website, or in your newsletter or magazine, please e-mail reg@feedingthekids.com.
