PowerUp your meal!
Apple Chips
Take an adventure and pick
your own locally-grown
apples at an apple orchard!
INGREDIENTS
4 large apples
2 Tbsp. sugar
2 tsp. cinnamon
Serves: 8
Serving Size: 1/4 cup
DIRECTIONS
Preheat oven to 225˚F.
Wash apples and dry completely. Slice apples crosswise using a sharp knife
so they are about 1/8-inch thick. Arrange apple slices in a single layer on two
parchment-lined baking sheets
Mix sugar and cinnamon in a small bowl, then sprinkle evenly over apple slices.
Bake on the top rack of the oven until apples are dry and crisp, about 2 hours.
Remember to flip them after 1 hour so both sides are even. Remove from oven and
let ‘chips’ cool completely before munching!
KIDS IN THE KITCHEN
Crispy, crunchy apple chips make a healthy, flavorful snack for the lunch box or
after school! Kids can help make this snack by:
• Washing and drying the apples.
• Lining up apples on baking sheets.
• Combining the sugar and cinnamon, then sprinkling the mixture over the
apple slices.
Nutrition
Per serving size of 1/2 cup: 50 calories;
14 g carbohydrate; 4 g fiber
PowerUp your meal!
Roasted Rainbow Veggies
INGREDIENTS
2 cups chopped vegetables
1 Tbsp. extra virgin olive oil
Salt, pepper and garlic, to taste
1/2 tsp. of salt
Try this recipe with veggies such as
cauliflower, carrots, sweet potatoes,
mushrooms and parsnips. Roasting
brings out the sweet flavor in
veggies! For an extra boost, play
around with different combinations
of spices: dried oregano, cumin,
or cayenne pepper.
Makes 4,
1/2 cup servings
DIRECTIONS
Preheat oven to 400˚F.
Wash and dry vegetables. Cut off stalks and break or cut into bite-sized pieces.
Coat the vegetables lightly with extra virgin olive oil by tossing them together in a
bowl.
Arrange pieces in a single layer on a rimmed baking sheet and sprinkle with
the salt, pepper, and garlic mixture. Bake in oven for 20-25 minutes, or until the
vegetables turn slightly brown.
Serve immediately as a delicious side to any family meal!
KIDS IN THE KITCHEN
While the knife-work should be left to adults, kids can help
make this treat by:
-Washing and drying the vegetables.
-Coating vegetables with extra virgin olive oil.
-Arranging vegetables on baking sheet.
-Sprinkling spices over vegetables.
Nutrition
Per serving: 40 calories; 3 g carbohydrates; 3 g fat;
150 mg sodium; 1 g fiber
PowerUp your meal!
Zaney Cinnamon
Bread (or Muffins)
Try adding 1/4 to 1/2 cup
chopped nuts to pack a protein
punch!
INGREDIENTS
1 cup all purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1/4 tsp. salt
1/8 tsp. baking soda
2 tsp. low sodium baking powder
1 Tbsp. cinnamon
DIRECTIONS
1/4 tsp. nutmeg
1 egg, beaten
1 Tbsp. vanilla extract
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1-1/2 cups grated zucchini
Serves:12
Size: 1 muffin or
1 slice (1/12 loaf)
Preheat oven to 350˚F. Mix the dry ingredients in a large bowl and mix well.
Combine egg, oil, applesauce, vanilla, and zucchini in a small bowl and stir well.
Gently stir dry ingredients into zucchini mixture. Spray a 9-inch loaf pan or a 12-cup
muffin tin with cooking spray and pour in the batter. Bake for about 25-30 minutes,
or until a toothpick inserted in the middle of the loaf/muffins comes out clean.
KIDS IN THE KITCHEN
Kids can help with this spicy-sweet recipe by:
- Mixing the dry ingredients in one bowl and the liquid ingredients in a
different bowl.
- Pouring the batter into the loaf pan or scooping it into a muffin
tin using a 1/4 measuring cup.
Nutrition
Per serving size of 1 muffin or slice: 160 calories; 6 g fat;
1.5 g fiber.
PowerUp your meal!
Overnight Apple
Cinnamon Oatmeal
For new flavors, sprinkle with
chopped nuts, fresh berries,
bananas, honey, or almond
butter!
INGREDIENTS
2 apples, peeled, cored, cut into
1/2-inch pieces (2-1/2 to 3 cups
chopped)
1-1/2 cups fat-free milk
1-1/2 cups water
1 cup uncooked steel-cut oats
2 Tbsp. brown sugar
1 Tbsp. butter, cut into
5-6 pieces (optional)
1/2 tsp. cinnamon
1 Tbsp. ground flax seed
1/4 tsp. salt
Cooking spray
Serving Size: ¾
cup Serves: 7 DIRECTIONS
Mix all ingredients in a crock pot or slow cooker. Cover, and cook on low for 7-8
hours. Spoon oatmeal into bowls and add optional sprinkles immediately before
serving. Store leftovers in refrigerator.
To reheat single servings, put 1 cup cooked oatmeal in microwave proof bowl and
add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking
for another minute or until hot. Recipe can be doubled in 6-quart or larger slow
cooker. Increase cooking time 1 hour.
KIDS IN THE KITCHEN
Kids can get creative by brainstorming extra, fun toppings to add to this yummy
breakfast! Young chefs may also help place ingredients into the slow cooker and
scoop the finished product into bowls.
Nutrition
Per 3/4 cup serving: 156 calories, 27 g carb
PowerUp your meal!
Rusty French Fries
(Sweet Potato Fries)
INGREDIENTS
4 large sweet potatoes,
peeled
1-2 tsp. olive oil
Salt
Spiced, oven-roasted sweet
potatoes are loaded with nutrients
and fiber that put regular “fries”
to shame. They make a great side
dish to a turkey burger or whole
wheat wrap!
1 tsp. powdered garlic
1/2 tsp. ground cinnamon
1/2 tsp. cumin or chili
powder
Serves: 8
DIRECTIONS
Preheat oven to 450˚F.
Wash and peel sweet potatoes. Slice diagonally into thick, even wedges. Lightly
coat with olive oil.
Combine spices and sprinkle over sweet potatoes. Transfer potatoes to the baking
sheet, spreading them out in a single layer. Bake until tender and golden brown,
usually about 25 minutes.
Let cool before serving as a delicious snack or side to any family meal!
KIDS IN THE KITCHEN
While the knife-work should be left to adults, kids can help make this treat by:
-Washing, peeling and drying the potatoes.
-Pouring the olive oil over the potatoes.
-Arranging potatoes on baking sheet and sprinkling with spices.
PowerUp your meal!
Crispy Kale Chips
This is a great substitute for
your potato chip cravings. Serve
with a glass of low-fat milk for a
nutritious and tasty snack!
INGREDIENTS
1 bunch kale
1 tsp. olive oil
1 tsp. salt
Optional: shredded
Parmesan
Serves: 6
PREPARATION
Line a non-insulated cookie sheet with parchment paper.
DIRECTIONS
Preheat oven to 250 degrees F. Wash kale and dry. Using a knife, carefully remove
the thick inner stems from the leaves, leaving long strips; cut the strips in half.
Arrange the leaves dark side up in a single layer on two baking sheets. Lightly mist
or drizzle kale with oil. Sprinkle with salt OR Parmesan cheese. Bake about 40-60
minutes, until kale is crisp or cheese is golden.
KIDS IN THE KITCHEN
When kids are involved in the preparation process, they are more
likely to eat the finished product! Get your kids involved by:
-Washing/tearing kale.
-Placing kale on the cookie sheet.
-Serving and eating!
Nutrition
Per serving: 50 calories; 1 g total fat;
8 g carbohydrates; 1.5 g fiber
PowerUp your meal!
PowerUp Chicken Tenders
Serve these high protein strips
with a side of veggies, sliced
apples and a whole grain roll for
a complete family meal.
INGREDIENTS
Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole wheat flour
2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. dry mustard
DIRECTIONS
1/4 tsp. salt
Dash of freshly ground pepper
1 - 1/2 tsp. extra virgin olive oil
4 large egg whites
1 pound chicken tenders (or boneless
chicken breast, cut into strips)
Serves: 4
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and
coat it with cooking spray. Grind almonds, flour, paprika, garlic powder, dry mustard, salt and
pepper in a food processor or blender for 1 minute or until the almonds are finely chopped
and the paprika is mixed throughout. With the motor running, blend in oil. Pour the mixture
into a shallow dish. Whisk egg whites in a second shallow dish. Dip chicken tenders so they
are covered in egg whites. Transfer each tender to the almond mixture and coat evenly with
crumbles. Place tenders on the prepared rack and coat with cooking spray on both sides.
Bake for 20 to 25 minutes, or until golden brown, crispy and no longer pink in the center.
KIDS IN THE KITCHEN
Kids can help prepare this tasty, heart-healthy meal by:
- Chopping and grinding the almonds, flour, spices, and oil in the blender.
- Cracking, separating and whisking egg whites.
- Coating the chicken tenders in egg wash and almond mixtures.
- Be sure to wash hands and utensils after handling raw eggs or poultry.
Nutrition
Per serving: 175 calories; 4g fat; 4g carbohydrates;
27g protein; 1g fiber
PowerUp your meal!
Magic Meatballs & Spaghetti
INGREDIENTS: Meatballs
4 oz. lean ground beef
4 oz. hot Italian sausage
1/3 cup bulgur wheat (the magic
ingredient!)
1/2 cup very hot water
1 medium onion, finely chopped
To make fresh, high-fiber bread
crumbs: cut off crusts from firm,
whole grain bread. Tear the bread
into pieces and blend in a food
processor until coarse crumbs
form.
2 large egg whites, lightly beaten
3 cloves garlic, finely chopped
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
1 cup whole wheat bread crumbs
INGREDIENTS: Sauce & Spaghetti
4 cups prepared marinara sauce
1/2 cup fresh basil leaves, or chopped fresh parsley (2 Tbsp. dried)
1 lb. whole wheat spaghetti or linguine
1/2 cup freshly grated Parmesan or Romano cheese
Serves: 6
DIRECTIONS
To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until bulgur is
tender and the liquid is absorbed, about 30 minutes. Preheat oven to 350°F. Coat a rack
with cooking spray and place it over a baking sheet lined with foil. Mix ground beef, sausage,
onion, egg whites, garlic, oregano, salt, pepper, bread crumbs and the soaked bulgur in a
large bowl. Tear off chunks of this mixture and roll into 1-inch meatballs (will yield about 24).
Place the meatballs on the rack and bake for 25 minutes. Blot well with a paper towel to
remove any oil or moisture.*
To prepare sauce and spaghetti: Put a large pot of water on the stove to boil. Bring sauce
to a boil. Add meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or
parsley). Meanwhile, cook spaghetti until just tender, 8 to 10 minutes. Drain and transfer to a
serving bowl. Cover noodles with sauce and meatballs and top with low-fat grated cheese.
* Be sure to wash hands and utensils after handling raw meat and eggs.
Nutrition
Per serving: 620 calories; 19 g fat; 9 g carbohydrates; 27 g protein;
18 g fiber; 568 mg sodium; 405 mg potassium.
PowerUp your meal!
Chicken Little Dip (Hummus)
Serve dip with veggies or whole
grain crackers as a high protein
afternoon snack. It also makes a
great sandwich spread!
INGREDIENTS
1 16 ounce can of chickpeas or
garbanzo beans
1/4 cup liquid from can of chickpeas
3-5 Tbsp. lemon juice, to taste
1-1/2 Tbsp. tahini
1/2 tsp. cayenne pepper
2 cloves garlic, crushed
1/2 tsp. salt
DIRECTIONS
Drain chickpeas and set aside liquid from can. Combine chickpeas and
remaining ingredients in blender or food processor.
Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until
thoroughly mixed and smooth.
Serve with assorted fresh vegetables.
Serves: 8
KIDS IN THE KITCHEN
Kids can help:
- Opening cans.
- Measuring ingredients.
- Pushing buttons on the food processor.
Nutrition
85 cals, 3.5 grams protein,
2 fat, 14 grams carb.
PowerUp your meal!
PowerUp Parfait
Even though it tastes like dessert,
this parfait is packed with calcium,
protein and fruit!
INGREDIENTS
2 cups fresh blueberries,
mango, strawberries or any
fresh fruit
2 cups non-fat vanilla Greek
yogurt
1/2 cup granola (or graham
cracker crumbs)
DIRECTIONS
Place 1/4 cup of blueberries in bottom of clear serving bowl
or small glass.
Top with 1/2 cup yogurt and 3 tablespoons of granola.
Alternate layers until full.
Enjoy!
Serves: 4
KIDS IN THE KITCHEN
This yummy parfait is easy & fun for kids to make,
from start to finish!
Nutrition
215 calories, 9 grams protein, 8 grams fat, 28 grams carb.
PowerUp your meal!
PowerUp Chicken Pockets
Try adding sliced grapes or apples
to your pocket for even more fun
and fruit! Serve with raw veggies
and milk for an easy sandwich
supper.
INGREDIENTS
4 mini-whole grain pitas (such as
Joesph’s Bakery Whole Grain Flax)
1 cup baby spinach (or arugula)
1 -1/2 cups cooked chicken, diced
1/4 cup non-fat Greek yogurt, plain
1- 1/2 Tbsp. mayonnaise
1 stalk of celery, diced fine
1/4 cup dried cranberries
1/4 tsp. cinnamon
1 Tbsp. of honey, or less to taste
3 Tbsp. slivered almonds,
dry toasted
1/4 tsp. salt
Fresh pepper to taste
DIRECTIONS
Combine all ingredients and mix well. To serve: Slice open pita, stuff a
little spinach into pocket, top with chicken salad and more spinach.
Alternate: Wrap ingredients in a whole grain tortilla instead.
Serves: 4
KIDS IN THE KITCHEN
Get kids involved in the action!
- Measuring ingredients.
- Mixing together.
- Stuffing pitas with spinach and chicken salad.
Nutrition
335 calories, 4 grams protein, 8 grams fat, 3.7 fiber
PowerUp your meal!
Pear Salad
This great fall recipe combines
fruits with nuts and sweet
raspberry dressing for a yummy
salad that the whole family
will love! Try different fruit
combinations depending on the
season.
INGREDIENTS
2 medium pears, chopped, not peeled (about 3 cups)
1 Tbsp. lemon juice
10-12 oz. mixed salad greens (about 10 cups), torn
1 cup fresh raspberries, blueberries or blackberries (optional)
1/4 cup chopped walnuts or almonds
1/4 cup reduced-fat raspberry salad dressing
Optional: 2 ounces blue or feta cheese, crumbled
Serves 5
Serving size 2
cups
DIRECTIONS
In a large salad bowl, mix chopped pears with lemon juice to prevent browning.
Add salad greens and nuts. Pour dressing over salad and toss.
Optional: Top with feta or blue cheese and a few fresh berries.
KIDS IN THE KITCHEN
Kids can help with every step of this tasty salad recipe!
Nutrition
Per serving: 158 calories; 7 g fat; 23 g carbohydrates;
5 g fiber; 3 g protein.
PowerUp your meal!
Roasted Pumpkin-Apple Soup
To make it easier to cut a pumpkin
or squash, pierce in several places
with a fork; microwave on high for
1-3 minutes (check often). This will
soften the outisde of the squash,
making it easier to cut.
INGREDIENTS
4 pounds pie pumpkin or butternut squash, peeled, seeded
and cut into 2-inch chunks (see PowerUp Tip)
4 large sweet-tart apples, unpeeled, cored and cut into
eighths
2 Tbsp. olive oil
1/2 tsp. salt, divided
Freshly ground pepper
6 cups low sodium chicken broth or vegetable broth
1/3 cup chopped walnuts, toasted
Serves 12
Serving size 1
cup
DIRECTIONS
Preheat oven to 450°F.
Toss pumpkin (or squash), apples, olive oil, 1 tsp. salt and pepper in a large bowl.
Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes
until very tender and starting to brown, 15 to 20 minutes more.
DIRECTIONS CONTINUED...
Transfer about one-third of the pumpkin (or squash) and apples to
a blender along with 2 cups broth. Puree until smooth. Transfer to
a Dutch oven and repeat for two more batches. Heat through over
medium-low heat, stirring constantly to prevent splattering, for about
6 minutes. Top with nuts (optional).
KIDS IN THE KITCHEN
Kids can help by combining the cold ingredients and scooping soup into the
bowls. Leave cutting the squash to the adults.
Nutrition
Per serving: 170 calories; 8 g fat; 25 g carbohydrates;
3 g protein; 6 g fiber
PowerUp your meal!
Pumpkin Soup
PowerUp the meal by serving with
a protein-packed salad (try our
pear salad with raspeberry dressing
topped with nuts) and a slice of
whole wheat bread.
INGREDIENTS
3 cups pumpkin puree in a can (or fresh cooked pumpkin
pureed in a food processor)
3 cups homemade vegetable or chicken stock, or low sodium
canned vegetable or chicken broth
1 tsp. ground ginger
1/2 tsp. allspice
1/4 tsp. freshly grated nutmeg
2 Tbsp. honey
1-2 Tbsp. chipotle peppers minced or red pepper flakes to
taste (optional)
3/4 cup fat free Greek yogurt, plain
1/2 cup toasted pumpkin seeds, for garnish
Cilantro leaves, for garnish
Salt and freshly ground pepper
1 tsp. ground cinnamon
DIRECTIONS
Combine the pumpkin puree and 2 cups of the stock in a medium
saucepan and bring to a boil over high heat. Add the spices, honey,
and chipotle and reduce the heat to medium-low for 20 minutes.
Whisk in more stock if needed to thin.
Remove the soup from the heat and let sit 2 minutes.
Whisk in the yogurt and season with salt and pepper.
Garnish with pumpkin seeds and cilantro leaves (optional).
PowerUp your meal!
Roasted Sprouts
(Brussels Sprouts)
These flavorful sprouts shine
as a mouthwatering side dish
to any entree!
INGREDIENTS
Serves: 4
1 1/2 pounds Brussels sprouts
2-3 Tbsp. extra virgin olive oil
1 Tbsp. fresh thyme (1 tsp. dried)
1 large shallot, chopped
1/2 cup pecan halves (optional)
Freshly ground black pepper
1/2 tsp. balsamic vinegar
1/4 tsp. salt
DIRECTIONS
Preheat oven to 400°F.
Trim the brown bottoms off the sprouts and remove any yellow leaves. Cut larger
sprouts into 4 pieces and smaller sprouts in half. In a large bowl, toss the Brussels
sprouts with olive oil, thyme, shallots, pecans, salt and a few grinds of pepper.
Spread on a sheet pan and roast in the oven until sprouts are tender on the inside
and crisp on the outside, 20-30 minutes, flipping the sprouts every 7-8 minutes.
Remove from oven, sprinkle with remaining seasonings and enjoy!
KIDS IN THE KITCHEN
Kids can help by tossing ingredients together in a large bowl!
PowerUp your meal!
Little Sweeties
INGREDIENTS
This fun, colorful side dish is
packed with plenty of fiber,
vitamin A, and potassium.
Serve it with chicken and a
fresh salad for a colorful family
meal..
2 medium onions, diced
2 garlic cloves, minced
2 medium sweet potatoes, peeled and cut into 16 equal
pieces
3 cups low-sodium vegetable stock
4 cups spinach greens, kale, or other dark leafy greens,
washed, stems discarded
1/4 tsp. cayenne pepper
1-1/2 Tbsp. cider vinegar
1 Tbsp. fresh or 1 tsp dried thyme
salt and pepper, optional
2 Tbsp. olive oil
DIRECTIONS
In a medium sized pot, heat olive oil over medium heat. Add the onions and cook
until just beginning to change color, 3 minutes.
Add the cayenne pepper and garlic and cook until fragrant, 1 minute.
Season lightly and stir to combine.
Stir in the stock, vinegar, and thyme. Bring to a simmer, then add the chopped
greens and sweet potatoes; cook, stirring occasionally, until the greens are tender
and the potatoes cooked through. The potatoes will thicken the stock and also
make it slightly sweet. Season to taste.
PowerUp your meal!
CauliMash
CauliMash is the “veggie”
version of mashed potatoes.
Serve it on the side of your
favorite meal.
INGREDIENTS
3 cups cauliflower (approx. 1 head)
3/4 cup fat free Greek or yogurt, plain
1/4 cup low fat cream cheese
Salt and pepper to taste
1 tsp. paprika
DIRECTIONS
Trim hard stems and leaves from cauliflower. Cut
flowerets, leaving no more than 2” of stem, and place
into 1” of boiling salted water for 15 minutes until tender.
Drain well.
Serves 6
DIRECTIONS CONTINUED...
Place hot cauliflower in mixing bowl. Mash with potato masher while adding yogurt
and cream cheese (or prepare in food processor.) Add salt and pepper to taste.
Spoon mash into 1-quart \casserole. Dash with paprika.
KIDS IN THE KITCHEN
While the oven and knife work should be left to parents, kids can mix ingredients
for many of the steps, including mashing the cauliflower.
PowerUp your meal!
Butternut Squash Lasagna
INGREDIENTS
This new version of lasagna
is more colorful and flavorful
than the original! Serve with
whole grain bread and milk for
a balanced, meatless meal.
1 Tbsp. olive oil
2 medium onions, chopped
1 pound fresh mushrooms, sliced 2 pounds butternut squash, peeled,
seeded, cut into 1/2-inch-thick slices
2 cups vegetable broth
4 Tbsp. chopped fresh thyme (4 tsp. dried thyme)
2 15-oz. containers part ricotta cheese (or cottage cheese)
2 cloves garlic, minced
2 cups grated mozzarella cheese, divided
2 cups grated Parmesan cheese, divided
3 large eggs
Cooking spray
1 9-ounce package no-boil lasagna noodles
Serves 8
DIRECTIONS
Sauté oinions until soft, then add mushrooms to pan, cooking until tender. Transfer
mushroom mixture to bowl; set aside.
Add squash, broth and 1/2 of the thyme to same skillet. Cover and simmer over
medium heat until squash is tender, about 6 minutes. Mix ricotta/cheese, 1 cup
mozzarella cheese, 1 -1/2 cups Parmesan cheese, garlic, and remaining thyme in large
bowl. Mix in eggs.
Arrange noodles on the bottom of a pan. Arrange 1/3 of squash mixture over ricotta.
Sprinkle with 1/3 of mushrooms and 1 cup mozzerella. Top with three more noodles.
Repeat layers twice.
Place the last three noodles on top, spread remaining ricotta mixture over, and sprinkle
with remaining Parmesan. Cover with foil, that has been sprayed with non-stick spray.
PowerUp your meal!
Roasted Squash Salad
INGREDIENTS
1 small butternut squash
1 Tbsp. fresh thyme, chopped
1 head curly leaf lettuce or curly endive
1 large orange, cut into segments
2 Tbsp. balsamic vinegar
1 shallot, diced
4 Tbsp. virgin olive oil
Salt and freshly ground pepper
Try adding different types of
nuts and vegetables, and pair
with a slice of whole grain
bread for a fun, filling meal.
DIRECTIONS
Preheat oven to 350°F.
Toss the squash, thyme, salt, a few good cranks of pepper, and 1 Tbsp. olive oil in a
large bowl.
On a foil-lined pan, spread out the squash and bake until caramelized, stir after 10
minutes to prevent burning. Remove from the oven and set aside. Season to taste. In a
small bowl, whisk together the balsamic and olive oil, then add the diced shallots. In
a medium bowl, combine the lettuce, squash, orange segments and dress lightly with
the vinaigirette. Season to taste.
Serve and enjoy immediately!
PowerUp your meal!
Mini Banana Bites
Try brown rice cakes which
are full of whole grain and
nutrition. Also, try other types
of natural nut butters such
as maple almond butter or
pumpkin seed butter…yum!
INGREDIENTS
16 mini apple-cinnamon whole grain rice cakes
3 Tbsp. natural peanut butter
8 banana slices
DIRECTIONS
Spread half of rices cakes with peanut butter and top
each with a banana slice. Close the sandwiches with
the remaining rice cakes.
Serves 8
KIDS IN THE KITCHEN
Kids can help by slicing bananas with a table knife, smearing peanut butter onto
the rice cakes, and placing banana slices on top!
Nutrition
Two mini Sandwiches per serving: 150 calories; 6 g total fat;
20 g carbs; 1 g fiber; 4 g protein.
PowerUp your meal!
PowerUp Snack Wedges
*Did You Know? Wheat flakes
are whole grain wheat kernels
that have been steamed and
rolled, much like oatmeal! Look
for them in natural-food stores.
INGREDIENTS
1 cup rolled oats
1 cup wheat flakes* or whole wheat flaked
cereal (like Wheaties or Raisin Bran)
1 cup sunflower seeds or chopped nuts
1/2 cup honey
1 cup dried cranberries or any dried fruit
1 pinch salt
Serving Size
10 wedges
DIRECTIONS
Preheat oven to 400°F. Spread oats, wheat flakes, and seeds (or nuts) on a baking
sheet. Bake until fragrant and starting to brown, about 10 minutes. Coat a 9-inch
pie pan with cooking spray. Cook 1/2 cup honey in a large saucepan over mediumhigh heat without stirring until large, foamy bubbles form and contents start to
darken at the edges, 2 to 4 minutes.
DIRECTIONS CONTINUED...
Tip: the bubbles will begin small and increase to about 1/2 inch or larger when
the honey is done. Immediately pour the toasted oat mixture into the honey, add
cranberries, salt, and any other desired fruit, and stir mixture until completely
coated. Quickly press the granola into the prepared pie pan using a heat resistant
spatula coated with cooking spray. Let cool for 30 minutes, then cut into wedges
and transfer to a wire rack to cool completely.
KIDS IN THE KITCHEN
As this recipe involves high temperatures and hot items, preparation should be left
to adults. Kids can be ready to devour the finished product!
Nutrition
Per serving: 220 calories; 7 g total fat; 38 g total
carbohydrate; 4 g fiber; 5 g protein.
PowerUp your meal!
Red and White Sandwich
INGREDIENTS
Spice it up with a dash of
cinnamon in place of the
orange zest, or swap out the
cream cheese for natural
peanut butter! As a meal, serve
with crunchy veggie sticks,
and milk.
1 Tbsp.low fat cream cheese
1/4 tsp. honey
1/8 tsp. freshly grated orange zest
2 slices very thin whole-wheat sandwich bread
2-3 large strawberries, sliced
DIRECTIONS
Mix cream cheese, honey, and orange zest in a bowl.
Spread bread with the cheese mixture and top with sliced
strawberries. Cover with second piece of bread.
Serves 1
KIDS IN THE KITCHEN
Kids can help by slicing strawberries with a table knife, mixing the wet
ingredients in a bowl, smearing this spread on whole wheat bread, and topping
with sliced strawberries.
Nutrition
Per serving: 128 calories; 4 g total fat; 18 g total
carbohydrate; 4 g protein.
PowerUp your meal!
PowerUp Stir Fry
Make a yummy meatless meal
by using tofu for meat or just
sprinkling peanuts or walnuts
on top of stir fried veggies.
INGREDIENTS
1 pound skinned and boned chicken breast (or shrimp, beef or other
meat)
1 clove garlic, minced (or 1/4 tsp. prepared garlic)
1/2 cup chopped onions or sliced green onions
1 Tbsp. soy sauce
2 Tbsp. vegetable oil (canola or sesame oil work well)
1/4-1/2 cup low sodium chicken broth
6-8 cups of any “bite size” veggie mixture*
2 Tbsp. stir fry sauce
1-8 oz. can water chestnuts (optional)
Brown rice, cooked per package instructions (or whole grain pasta)
Serves 6-8
DIRECTIONS
Prepare brown rice according to package directions (may take 40 minutes to
cook). Cut chicken into bite size pieces. Mix with garlic, onions and soy sauce
for 15 or more minutes. Wash and chop veggies into bite size pieces. Put in bowl
and set aside. Heat oil in a wok or large skillet over medium/high. Stir fry chicken
(with onions and garlic) stirring constantly until cooked thoroughly. Add veggie
mixture and chicken broth. Reduce heat and cover to “steam” veggies with
chicken for 3-5 minutes.
KIDS IN THE KITCHEN
-Choosing and washing fresh veggies
-Measuring rice and water and liquid ingredients
-Scooping the final product onto plates
PowerUp your meal!
Breakfast Crunch
Breakfast Crunch is an
energy-packed, grab-n-go
snack! Serve with a glass of
low-fat milk or water and be
on your way!
INGREDIENTS
1/2 cup dried cranberries
Serves
1/2 cup raisins
1/2 cup dried apricots or chopped dates
1/2 cup rolled oats (dry, plain oatmeal)
3 cups whole grain cereal such as Cheerios, raisin bran, shredded wheat,
or Bran Chex (or any combination of cereals)
1 cup sesame sticks, whole grain crackers (broken) or pretzel sticks
1/2 cup honey roasted almond slices, walnuts, or sunflower seeds (optional)
DIRECTIONS
Cut apricots into eights. Combine all ingredients and mix well.
8
KIDS IN THE KITCHEN
Kids can help prepare this recipe by combining ingredients and mixing well! Divide
the mix into six separate bowls or baggies for a convenient snack on the go.
PowerUp your meal!
PowerUp Rainbow Pizza
Not a fan of peppers?
Switch up the veggies or
add additional flavors! Some
yummy alternatives include
tomatoes, onion, broccoli,
mushrooms, and olives.
INGREDIENTS
1 6-8 inch whole wheat tortilla or pita pocket, slightly toasted
2-3 Tbsp. canned low sodium tomato paste
1.4 cup shredded low moisture, part-skim mozzarella cheese
1/4 cup baby spinach leaves
3 Tbsp. sweet red pepper, chopped
1 Tbsp. pine nuts (optional)
2 Tbsp. freshly chopped basil leaves
1 clove garlic, minced
1 Tbsp. balsamic vinaigrette
Serves 1
KIDS IN THE KITCHEN
Turn this recipe into a cooking adventure! Chopping should be left to parent, but
kids can help make this delicious meal by:
• Washing and drying fresh veggies
• Spreading tomato paste and ingredients onto pizza
• Helping check the pizza (with an adult) to decide if cheese is melted.
• Setting the table and serving the family!
PowerUp your meal!
Apple Pecan Cobbler
PowerUp this tasty cobbler
with even more nutrients and
fiber with these tips:
Add extra chopped nuts and
dried fruits in the crunchy
topping.
INGREDIENTS
5 cups firm apples (like Gala), sliced
3/4 cup white sugar
1/2 tsp. ground cinnamon
1/2 cup pecans, chopped
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 tsp. baking powder
1/4 tsp. salt
1 egg, beaten
1/2 cup nonfat plain Greek yogurt
2 Tbsp. unsalted butter, melted
Serves 1
Preparation
Preheat oven to 325°F. Grease an 8”x8” cake pan. Slice apple into medium-sized
pieces and spread evenly in pan. In a large bowl, mix together 1/4 cup sugar,
cinnamon and 1/4 cup pecans. Sprinkle over the apples. In the same bowl, mix
together flour, 1/2 cup sugar, baking powder and salt. In a separate bowl, whisk
together egg, yogurt and melted butter. Pour milk mixture into flour mixture
and stir until smooth. Pour mixture over apples, then sprinkle top with 1/4 cup
pecans. Bake 50-55 minutes.
Nutrition
Per serving: 130 calories; 4 g fat; 21 g carbohydrates
(1 g fiber, 13 g sugar); 2 g protein.
PowerUp your meal!
Fresh Fruit Skewers
For a holiday twist,
alternative green grapes
with red strawberries and
put a “star fruit” on top!
INGREDIENTS
Any chunk of fruit will work, melon, grapes, berries, star fruit.
For bananas, apples, pears or other fruit that brown, just dip the
skewer in orange juice to help keep it from browning.
Optional: Serve with vanilla yogurt as a dip.
PREPARATION
Use wooden spears or even toothpicks
to skewer a variety of colorful fruits!
Serves 1
Fresh Tip!
Cool Cucumber Mint
Hydration Station
Infused water will stay fresh
in the fridge or with ice for
the day, but start fresh with
a new batch each day.
INGREDIENTS
8 cups chilled water
1 cucumber (thinly sliced)
4 large fresh mint leaves
DIRECTIONS
• Use a clear pitcher or dispenser
• Clean fruits and veggies under clean, running water, rub briskly with your hands or a veggie brush.
• Slice ingredients (as suggested)
• Combine ingredients.
• Refrigerate 4-6 hours. Serve over ice.
KIDS IN THE KITCHEN
Let kids use their
imaginations to dream
up fruity combinations.
Kids can also squeeze,
twist and toss the
fruit into the water.
KIDS IN THE KITCHEN
Paddle your way to these yummy
Zu-Canoes
Kids can help by washing the
zucchini, scooping out the
pulp and finding, measuring
and mixing the ingredients
INGREDIENTS
Serves: 4
2 medium 2-inch-wide zucchini
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
1 tablespoon white-wine vinegar
1 tablespoon minced shallot
1 cup quartered grape tomatoes
1/2 cup diced mozzarella cheese, preferably fresh
1/4 cup thinly sliced fresh basil
Nutrition
Per serving: 87 calories; 4 g fat ; 7 g carbohydrates; protein; 2 g
Recipe by EatingWell.com
DIRECTIONS
1. Wash zucchini. Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice
off the backs so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell.
Finely chop the pulp; set aside.
2. Place the zucchini halves in a microwave-safe dish. Sprinkle with 1/4 tsp. each
salt and pepper. Cover and microwave on High until tender-crisp, 3 to 4 minutes.
(OR steam in a steamer basket over 1 inch of boiling water in a large skillet or pot.)
3. Whisk oil, vinegar, shallot and the remaining 1/4 teaspoon each salt and pepper
in a medium bowl. Add tomatoes, cheese, basil and the reserved zucchini pulp; toss
to combine. Divide the filling among the zu-canoes.
Kids in the Kitchen:
Ready, Set, Blast off
PowerUp Pops
Kids can help by measuring
ingredients and dividing
the blueberries among the
freezer-pop molds.
INGREDIENTS
3/4 cups chopped seedless watermelon
2 tablespoons lime juice
1 tablespoons sugar (optional)
1 cup fresh blueberries
Makes 10 (3 ounce)
WatermelonBlueberry
Ice Pops
DIRECTIONS
1. Puree watermelon, lime juice and sugar to taste in a food processor
or blender until smooth.
2. Wash and divide blueberries among freezer-pop molds. Top with the watermelon
mixture. Insert the sticks and freeze until completely firm, about 6 hours. Dip the
molds briefly in hot water before unmolding.
Nutrition
Per serving: 29 calories; 0 g fat 8 g carbohydrates; 0 g protein
Recipe by EatingWell.com
PowerUp your meal!
“Green” Pizza
Serve with wedges of fresh
tomato tossed with vinegar,
olive oil, basil and
freshly ground pepper.
Use cooler-weather vegetables like broccoli and
arugula as an unconventional pizza topping. Arugula
adds a slightly bitter, peppery taste—for a milder flavor,
use spinach instead.
Makes 6 servings
INGREDIENTS
1 pound prepared pizza dough, preferably whole-wheat
2 cups chopped broccoli florets
1/4 cup water
5 ounces arugula (any tough stems removed)
chopped (about 6 cups)
Pinch of salt
Freshly ground pepper to taste
1/2 cup prepared pesto
1 cup shredded part-skim mozzarella cheese
Nutrition
323 calories; 13 g fat; 33 g carbohydrates; 15 g protein; 3 g fiber
Recipe by EatingWell.com
DIRECTIONS
1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking
sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet.
Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8
to 10 minutes.
3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered,
until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring,
until wilted, 1 to 2 minutes more. Season with salt and pepper.
4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle
with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10
minutes.
KIDS IN THE KITCHEN
Kids can help by letting them help to roll out the
pizza dough, spread the pesto over the crust and
sprinkle on the cheese.
Fresh Tip!
Berry Lime Surprise
Hydration Station
Infused water will stay fresh
in the fridge or with ice for
the day, but start fresh with
a new batch each day.
INGREDIENTS
8 cups chilled water
2 cups of mixed berries (raspberries, strawberries sliced, blueberries)
2 limes (thinly sliced)
DIRECTIONS
• Use a clear pitcher or dispenser
• Dream up a fun fruity combination
• Clean fruits and veggies under clean, running water, rub briskly with your hands or a veggie brush.
• Slice ingredients (as suggested)
• Combine ingredients.
• Refrigerate 4-6 hours. Serve over ice.
KIDS IN THE KITCHEN
Let kids use their
imaginations to dream
up fruity combinations.
Kids can also squeeze,
twist and toss the
fruit into the water.
PowerUp your meal!
Trail Mix
INGREDIENTS
This Powered Up recipe provides
3 of the 5 food groups! Toss in
some extra yummy fruit, protein
packed nuts or seeds, or crunchy
granola, then serve with a glass
of low-fat milk or water to
PowerUp all day long!
cup whole grain cereal such as Cheerios or Raisin Bran
Serves 6
dried cranberries
cup raisins
cup honey roasted almonds*
cup sunflower seeds
KIDS IN THE KITCHEN
cup diced dried apricots
Kids can help prepare this
recipe by combining ingredients and mixing well!
DIRECTIONS
Count to six and divide up
Dice apricots and mix all ingredients in a large bowl.
the mix into separate bowls
Portion and scoop into 6 small bowls or airtight
for breakfast or baggies for
Nutrition
a protein packed snack on
Per serving: 164 calories; 5 g fat; 29 g carb; 2 g protein
the go.
1/2
1/2
1/2
1/2
1/2
1/2
PowerUp your meal!
Bagels Gone Bananas
INGREDIENTS
2 tablespoons natural nut butter, such as almond,
cashew or peanut
1 teaspoon honey
1 whole-wheat bagel, split and toasted
1 small banana, sliced
DIRECTIONS
Stir together the nut butter and honey in a small
bowl. Divide the mixture between bagel halves and
top with banana slices.
Recipe by EatingWell.com
This handheld breakfast
powers kids up with a
yummy mix of protein, fruit
and whole grains. It’s ready
in just 5 minutes and is
easy to eat on go!
Makes 2 servings,
½ bagel each
KIDS IN THE KITCHEN
Kids in the Kitchen: Kids can help by finding, measuring and mixing the
ingredients. Spreading the nut butter mixture on the bagel or layering the
bananas is a simple task for any kiddo.
Nutrition
284 calories; 10 g fat; 44 g carbohydrates; 8 g protein; 6 g fiber
PowerUp your meal!
Wake Up Smoothie
Shake up your wake up —
with this quick and tasty
smoothie! It’s power-packed
with nutrition and energy in
every satisfying sip.
INGREDIENTS
1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries,
blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu, or low-fat plain yogurt
DIRECTIONS
Combine orange juice, banana, berries, tofu (or
yogurt) in a blender; cover and blend until creamy.
Serve immediately.
Recipe by EatingWell.com
Makes 3 servings,
1 cup each
KIDS IN THE KITCHEN
Kids can help toss in the fruit, measure out ingredients and push the buttons on
the blender. We all know how kids love to push buttons!
Nutrition
Per serving: 139 calories; 2 g fat; 33 g carbohydrates; 4 g protein; 4 g fiber
PowerUp your meal!
Hide – N – Seek Fruit
Serve this sweet, simple treat
as a dessert or a fruity snack.
Choose fruit that is in season,
or use well-drained canned
fruit all year round!
INGREDIENTS
1/2 cup vanilla pudding
1/2 cup plain yogurt
1 cup bite-sized fruit pieces (such as strawberries,
grapes, orange sections, or pineapple chunks)
DIRECTIONS
Divide fruit between three small bowls or custard
cups.
Stir together custard and pudding.
Spoon 1/3 of pudding mixture over each bowl of fruit.
Top with a little whipped cream and a cherry!
Makes 3 “kid sized”
servings
KIDS IN THE KITCHEN
Kids can get involved
with this fun fruity dish
by helping measure the
ingredients, mixing them
together, and scooping
the finished product into
servings dishes.
PowerUp your meal!
Fruit Grunt
INGREDIENTS
Filling
• 6 cups fruit, cut into 1/2-inch slices
• 1/4 cup honey
• 2 tsp. lemon juice
• 1/8 tsp. ground cloves
Topping
• 1/2 cup white, whole-wheat flour
• 2 Tbsp. sugar
• 1/2 tsp. baking powder
• 1/4 tsp. baking soda
• 1/4 tsp. salt
• 1/4 cup buttermilk
• 1 Tbsp. canola oil
• 1 tsp. sugar mixed with 1/4 tsp. ground cinnamon
Try this fun, oven-free
dessert with any type of fruit
or combination of fruit, fresh
or frozen! For extra power,
serve warm with a dollop of
frozen yogurt.
Makes 3 “kid sized”
servings
KIDS IN THE KITCHEN
Kids can help in this recipe
by measuring and mixing
the cut fruit and the flour
mixtures!
DIRECTIONS
Filling
• Combine the fruit, honey, lemon juice and cloves in a 10-inch skillet with a lid.
Bring to a boil, uncovered, stirring frequently. Reduce heat to a gentle simmer
and cook until starting to soften, 5 minutes.
Topping
• Mix flour, sugar, baking powder, baking soda and salt in a medium bowl. Mix
buttermilk and oil, and drizzle over the dry ingredients until evenly moistened.
• Drop 6 equal portions of batter (about 1 tablespoon each) onto the surface of
the bubbling fruit. Sprinkle with cinnamon sugar.
• Cover the skillet and cook for 15 minutes. Do not lift the lid. The biscuits should
be puffed and firm to touch. If necessary, cook for an additional 5 minutes.
Let cool, uncovered, for about 20 minutes, then enjoy!
Nutrition
Per serving: 194 calories; 3 g fat; 42 g carbohydrates;
4 g fiber.
PowerUp your meal!
Veg-Out Chili
INGREDIENTS
1 tablespoon vegetable oil
1 cup onions, chopped
3/4 cup carrots, chopped (about three carrots)
3 cloves garlic, minced
1 cup red bell pepper, chopped
1 cup green bell pepper, chopped
3/4 cup celery, chopped (3 stalks)
1 tablespoon chili powder
1 1/2 cups fresh mushrooms, chopped (1 package)
1 28-ounce can whole peeled tomatoes with liquid
1 19-ounce can kidney beans with liquid
1 11-ounce can whole kernel corn
1 tablespoon ground cumin
Serve up with whole grain
tortilla chips and shredded
cheese. Pair up with fruit salad
for a complete meal. OR
Wrap chili in whole grain
tortillas and serve with
sliced apples.
Serves 6
4 1/2 tablespoons fresh oregano
or 1 1/2 tablespoons dried
oregano
4 1/2 tablespoons fresh basil or
1 1/2 tablespoons dried basil
DIRECTIONS
Heat vegetable oil in a large saucepan over medium heat. Sauté onions, carrots
and garlic until tender. Stir in red pepper, green pepper, celery and chili powder.
Cook until veggies are tender, 6 minutes. Stir in mushrooms and cook 4 minutes.
Stir in tomatoes, kidney beans and corn. Season with cumin, oregano and basil.
Bring to a boil and reduce heat to medium. Cover and simmer for 20 minutes,
stirring occasionally.
KIDS IN THE KITCHEN
When kids are involved in the preparation process,
they are more likely to eat the finished product! Get
your kids involved in this process by:
-Washing/peeling vegetables
-Opening cans
-Stirring in ingredients
Nutrition
Per 1 3/4 cup serving: 210 calories, 4g fat, 10g fiber,
8g protein
PowerUp your meal!
CREAMY RANCH DRESSING
INGREDIENTS
1/2 cup non-fat Greek yogurt
1/4 cup low-fat buttermilk
1/4 cup low-fat mayonnaise
1 clove garlic, minced
1/2 tablespoon onion powder
1 tablespoon fresh chives, snipped
1 tablespoon Italian parsley, minced
Dash of Worcestershire sauce
1 teaspoon fresh lemon juice
Try slicing and dipping these
veggies in your Creamy Ranch
Dressing: -Baby carrots, red
& green bell peppers slices,
sliced jicama, broccoli and
cauliflower (tell your kids
they are trees!)
Serves: 9
Serving size:
2 tablespoons
DIRECTIONS
Combine ingredients in a bowl and whisk well to combine. Taste for seasoning,
adjust and store in sealed container in refrigerator for up to a week.
KIDS IN THE KITCHEN
When kids are involved in the preparation process, they are more likely to eat
the finished product! Kids can help by snipping the chives (with kid-friendly
scissors), dumping the ingredients into the bowl and stirring the dressing!
Nutrition
Per serving size of 2 tablespoons: 25 calories, 1g total fat,
2g protein.
PowerUp your meal!
Breakfast Burrito
INGREDIENTS
Toss black beans into the
burrito to pump up its power.
Spoon up a yummy side of
mango slices and add a
cold cup of milk to top
off the meal!
6 corn tortillas (6 inch)
1 tablespoon olive oil
1 small onion, chopped
1 clove garlic, minced
1/4 teaspoon ground cumin
6 eggs, beaten
1/2 cup prepared salsa (or make your own salsa), divided
1 cup shredded reduced-fat cheddar cheese
Serves: 6
KIDS IN THE KITCHEN
Kids can get creative by thinking up other veggies to toss into this
yummy burrito. Young chefs can also use their brain power and
math skills to count tortillas and measure out the ingredients.
DIRECTIONS
1. Preheat oven to 350 degrees F.
2. Wrap stacked tortillas in aluminum foil and heat in oven 15 minutes or until
hot. To microwave, wrap a stack of tortillas lightly in paper towels and heat
(about 6-7 seconds per tortilla).
3. In a frying pan over medium heat, add the oil. Then add onion, garlic and
cumin; sauté until onion is soft. Pour in beaten eggs and 1/4 cup of the salsa;
scramble egg mixture until eggs are cooked (with no visible liquid); remove from
heat.
4. Spoon scrambled egg mixture equally into center of each warm tortilla;
sprinkle with cheese (2 tablespoons each). Roll up tortillas and serve them with
remaining salsa and cheese.
Nutrition
Per serving: 230; Fat: 12 g; Carbohydrates: 18 g;
Fiber: 2g; Protein: 13 g
PowerUp your meal!
Pizza
Serve with wedges of fresh
tomato tossed with vinegar,
olive oil, basil and
freshly ground pepper.
INGREDIENTS
5 oz. (about 5 cups) fresh (or frozen, defrosted)
baby spinach
2 Tbs. water
3/4 cup fresh tomatoes, chopped
1 cup part-skim ricotta
1/2 tsp. garlic powder
1 thin prepared pizza crust (preferably whole wheat)
1/2 cup shredded reduced-fat mozzarella
2 Tbs. grated parmesan
1 Tbs. olive oil
Salt and Pepper, to taste
Nutrition
320 calories; 9 g fat; 45 g carbohydrates; 15 g protein; 5 g fiber
Makes 6 servings
DIRECTIONS
1. Heat oven to 450 degrees. Put spinach in a microwave-safe dish. Season to taste,
and sprinkle with water. Cover and cook on high for one to two minutes. Drain
cooked spinach well.
2. Mix ricotta and garlic powder in a small bowl. Place the pizza crust on an
ungreased baking sheet. Spread the ricotta mixture on pizza crust. Top pizza with
cooked spinach, tomatoes, mozzarella and parmesan. Drizzle with olive oil.
3. Bake for approximately 10 minutes, or until cheese is melted. Cool slightly and
cut each pizza in half. Serve.
KIDS IN THE KITCHEN
Kids can help by sprinkling the water on the
spinach,spreading the ricotta mixture on crust
and adding the pizza toppings.
PowerUp your meal!
Mixed Greens Salad with
Mustard Vinaigrette
INGREDIENTS
Make it a meal by simply
adding roasted chicken or
grilled salmon!
Makes 6 servings
24 spears Asparagus
6 Cups Washed Mix of Greens; Spring Greens or Mesclun
1/4 Smaller Red Onion, very thin sliced
1 Red Bell Pepper, Julienned Fine
DIRECTIONS
Blanch Asparagus for 1 Minute. Shock in cold water and drain
In this beautiful bowl, toss the asparagus, greens, onions, red pepper with
vinaigrette. Salt and pepper to taste
Nutrition per serving with 1 Tbsp vinaigrette
110 calories; 9 g fat; 7 g carbohydrates; 3 g protein; 5 g fiber
Mustard Vinaigrette
1/2 cup white vinegar
1 tablespoon honey
1 tablespoon prepared Dijon-style
mustard
1/2 teaspoon ground black pepper
2 teaspoons salt
2 teaspoons minced garlic
1 cup vegetable oil
4 drops hot sauce
DIRECTIONS
In a small bowl, whisk together the vinegar, honey, mustard, pepper, salt, garlic,
oil and hot sauce until thoroughly combined. Chill until serving. Serve over mixed
greens and vegetables.
KIDS IN THE KITCHEN
Kids can help by measuring, pouring and whisking
the ingredients.
PowerUp your meal!
Minted Pea Spread
INGREDIENTS
This yummy spread makes
a hearty dip for a snack.
The green color can make
a family meal fun…so enjoy
this new way to serve peas.
Pea Spread
2 cups fresh or frozen (thawed) green peas
1/4 cup packed mint leaves
1/4 cup packed flat leaf parsley leaves
1/3 cup olive oil
2 tablespoons grated parmesan cheese
2 tablespoons lemon juice
Salt and freshly ground pepper to taste
Chive Cream
1 cup non-fat Greek yogurt
3 T. chives, minced
Nutrition
45 calories; 3.5 g fat; 2 g carbohydrate; 2 g protein; 1 g fiber
Makes 24 servings
DIRECTIONS
Combine peas, herbs, oil, cheese and lemon juice in a processor and purée until
smooth. In a separate small bowl, mix yogurt and chives together.
To serve, spoon pea spread and dot with chive cream.
Serve as a dip with whole grain pitas, pita chips or crackers.
Spread on toasted baguette or in a wrap.
KIDS IN THE KITCHEN
Kids can help measure ingredients and blend
pea spread together.
Turkey Spinach Wrap
INGREDIENTS
1 whole wheat wrap (8”)
2 ounces of sliced turkey
2 Tbsp. shredded low-fat cheese
3/4 cup fresh baby spinach
1 Tbsp. mustard
2 tsp. honey
DIRECTIONS
Mix honey and mustard. Spread on whole wheat wrap. Place turkey, cheese on
honey mustard. Place spinach on top of the cheese. Roll it up and enjoy.
KIDS IN THE KITCHEN
Kids love to help! Let them:
• measure and mix ingredients
• fill the wrap and roll it up
PowerUp your meal!
Serve this wrap with a cup
of milk and fruit for dessert.
Greek Wrap
INGREDIENTS
1 cup of plain yogurt
1 cup (4 ounces) of crumbled feta
1/4 cup of chopped red onion
2 teaspoons of lemon juice
Serves: 4
4 flour tortillas (10 inch)
2 cups of cooked, shredded chicken
2 tomatoes (sliced)
2 cups of salad greens
DIRECTIONS
In a small bowl, mix together the yogurt, feta, onion, and lemon juice for the dressing.
For each wrap, heat a tortilla in the microwave for 10 seconds. Spread about 1/4 of the dressing on
each tortilla (to within an inch of the edge).
Next, layer 1/2 cup of chicken, several tomato slices, and 1/2 cup of salad greens over the dressing.
Fold the sides of the tortilla toward the center, bring up the bottom to cover the filling, and roll it snugly.
Tightly cover each sandwich in plastic wrap and refrigerate for up to 6 hours. Cut in half at serving time.
KIDS IN THE KITCHEN
Get kids involved in the action:
• measuring and mixing ingredients
• layering the chicken and veggies on each wrap
PowerUp your meal!
Mediterranean Chicken Wrap
This wrap makes a great
grab-and-go lunch for kids
or adults. Pack along some
apple or pear slices, a water
and you’re out the door in
no time.
INGREDIENTS
8” Whole Wheat Tortilla
2 Tbsp. Hummus (prepared, flavor of choice)
6 oz Chicken (white meat, no skin)—may use
rotisserie chicken
Serves: 2
1/2 cup Fresh Baby Spinach
1/2 cup Fresh Red Peppers (julienned)
Drizzle of Balsamic Vinegar
DIRECTIONS
1. Spread hummus onto tortilla
2. Layer chicken, spinach and red peppers
3.Drizzle with balsamic vinegar
4.Wrap up tortilla and cut in half
KIDS IN THE KITCHEN
Kids can help spread the hummus on the tortilla, layer the vegetables and wrap it up!
Nutrition
280 calories, 8 g fat, 22 g carbohydrate, 4 g fiber, 31 g protein
PowerUp your snack!
These chewy, tasty cookies
are a sweet treat all on their
own, but add a small cup of
milk for a yummy balanced
snack perfect for kids (and
adults, too)!
Fruity Oatmeal Cookie
INGREDIENTS
3 mashed bananas (ripe)
1/3 cup apple sauce
2 cups oats
1/4 cup almond milk
1/2 cup raisins (optional)
1 tsp vanilla
1 tsp cinnamon
Makes:
18 Cookies
DIRECTIONS
1. Mix all ingredients together
2. Spoon cookie mixture onto a pan
3.Bake at 350 degrees for 15-20 minutes
KIDS IN THE KITCHEN
When it comes to baking - enlist the help of your kids! They’ll have as much fun mashing,
measuring and mixing the ingredients as they do munching on the sweet results — and
so will you!
Nutrition
60 calories, 1 g fat, 12 g carbohydrate, 2 g fiber, 2 g protein
PowerUp your meal!
A frittata can be eaten hot or
cold and makes a great makeit-ahead breakfast, lunch or
dinner! Packed with veggies
and protein, simply serve it
with fruit and a cup of milk for
a tasty PoweredUp meal
Veggie Frittata
INGREDIENTS
2 tsp. olive or canola oil
1 onion, chopped
1 cup broccoli or cauliflower, chopped
1 cup asparagus, chopped
1/2 cup cooked potatoes (or cooked brown rice
or day-old whole wheat bread)
8 large eggs
Serves 4
1/2 tsp salt
1/2 tsp pepper
1/4 cup fresh basil or Italian flat leaf
parsley leaves, chopped
1/2 cup grated or crumbled cheese (such as
cheddar, Swiss, Feta or Parmesan)
KIDS IN THE KITCHEN
Let kids in on the action - by helping with measuring, pouring and whisking
up this yummy veggie packed frittata!
Nutrition
60 calories, 1 g fat, 12 g carbohydrate, 2 g fiber, 2 g protein
DIRECTIONS
1. Preheat oven to 350 degrees. Use a non-stick spray to grease 8x8 baking pan
or 9-inch pie pan.
2. Using a large skillet over medium heat, add 2 tsp of oil
3. Add the chopped onion and cook until golden and softened, about 10 minutes
4. Reduce heat to low, add the vegetables, including potatoes and cook about
5-10 minutes. Set aside until cool
5. Put eggs, salt and pepper in a mixing bowl and mix well, with fork or whisk
6. Add vegetable mixture, basil or parsley and cheese and mix well and pour into
baking pan
7. Bake 25-30 minutes, until top is golden and eggs are set
8. Serve warm or you may cover and refrigerate up to 2 days
PowerUp your meal!
Fruit Kabobs with
Strawberry Cream
INGREDIENTS
3/4 cup sliced strawberries
1/2 cup low-fat Greek vanilla yogurt
1 tbsp. 1/3-less-fat cream cheese
1 tsp. lemon juice
12 skewers
This recipe can be used with
fresh, frozen, or canned fruit!
Whichever is in season!
powerup4kids.org
Serves 6
(2 kabobs each)
24 1/2-inch watermelon balls or slices
2 kiwifruit, each peeled and cut into 12 pieces
Grapes
Cantaloupe
Pineapple
DIRECTIONS
Place first 4 ingredients in a blender, process until smooth. Cover and chill.
Thread watermelon, kiwi, grapes, cantaloupe and pineapple on skewers and
serve with sauce.
KIDS IN THE KITCHEN
Kids can make this treat by: • Helping place foods in the blender.
• Arranging the fruit on the skewers.
Nutrition
80 calories, 1 gram fat, 17 grams carbohydrate, 3 grams protein, 2 grams fiber.
PowerUp your meal!
Banana Cream Pie Smoothie
This recipe can also be a
banana cream frozen pop.
Just freeze in trays with a
stick to create a frozen treat!
INGREDIENTS
2 medium frozen bananas
1 cup vanilla Greek low-fat yogurt
1/2 cup 1% low-fat milk
2 tbsp. graham cracker crumbs (about 1/2 cookie sheet)
1 tbsp. nonfat dry milk
1/2 tsp. vanilla extract
KIDS IN THE KITCHEN
Kids can help make this treat by:
• Measuring ingredients.
• Adding foods to the blender.
Nutrition
260 calories, 3 grams fat, 46 grams carbohydrate, 14 grams protein, 3 grams fiber.
Serves 2
1 cup each
DIRECTIONS
Freeze bananas with skins on. They turn black but that’s okay. Run them under
water, remove peel and use the insides. (Great use for leftover bananas.)
Place frozen bananas and remaining ingredients in a blender. Process until
smooth. Sprinkle with graham cracker crumbs. Serve immediately.
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PowerUp your meal!
Fresh Fruit Cake
This is a great alternative
to a birthday cake, and it is
fresh and healthy. A slice of
watermelon can also be used
and decorated as a substitute
for a slice of cake!
INGREDIENTS
Seedless watermelon
Kiwi fruit (2)
Cantaloupe
Strawberries
Blueberries
KIDS IN THE KITCHEN
While the knife-work should be left to adults, kids can help make this treat by:
• Washing and drying the fruit.
• Using the cookie cutters to make fruit shapes.
• Arranging and decorating the watermelon slice or cake.
Nutrition
80 calories, 21 grams carbohydrate, 2 grams protein, 2 grams fiber
Serves 8
DIRECTIONS
Slice a cross section of whole seedless watermelon, around 4 inches in thickness.
Trim the green skin off all the way around so you have straight sides.
Place on a serving platter. Peel kiwifruit and slice crossways.
Cut 1/4 inch cross section of cantaloupe and use cookie cutters in a small star
and heart shape to cut pieces out. Place around the sides and top of watermelon,
and secure with a toothpick.
Slice strawberries and arrange on top. Add blueberries.
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PowerUp your meal!
This is how you can turn your
sandwich into a snack and
make it a stick-wich!
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Sandwich on a Stick
INGREDIENTS
Whole wheat bread
Cheese
Cubed chicken, turkey, or ham
Peppers
Cucumber slices
Lettuce
Pickles
Cherry tomatoes
8 skewers
DIRECTIONS
Serves 8/
Skewers
Cut up cubes of bread, cheese, meat (1/2 inch thick). Slide the cubes onto a skewer with
other food. Set out a side of mustard or low-fat mayonnaise for dipping.
KIDS
IN THE KITCHEN
.
While the knife-work should be left to adults, kids can help make this recipe by:
• Arranging foods and placing them on the skewers
Nutrition
250 calories, 8 grams fat, 27 grams carbohydrate, 21 grams protein, 7 grams fiber.
PowerUp your meal!
Great alternative to store
bought chewy granola bars!
Store in a container or in zip
lock bags.
Fruity Oatmeal Bars
INGREDIENTS
3 well-mashed bananas
1/3 cup unsweetened applesauce
2 cups rolled oats
1/4 cup milk, almond milk or soy milk
1/2 cup raisins, craisins or dates
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Serves 16-18
2 tsp. vanilla
1 bar/serving
2 tsp. cinnamon
3 Tbsp. canola oil
1 egg OR 1 Tbsp. ground flax seeds (optional)
DIRECTIONS
Preheat oven to 350°. Mix together all ingredients. Hint: If the dough is too mushy to
handle, try mixing a tablespoon of ground flax seeds into the oatmeal and let batter sit a
few minutes. Ground flax acts as a binder. Scoop dough into a 9 by 9 pan prepared with
cooking spray. Bake for 15-20 minutes. Let cool before cutting.
KIDS IN THE KITCHEN
Kids can help make this treat by:
• Mashing bananas.
• Measuring fruits and oats and mixing.
Nutrition
110 calories, 4 grams fat, 17 grams carbohydrate, 3 grams protein, 2 grams fiber
PowerUp your meal!
Serve up this salad with some
colorful bell pepper slices or
on a bed of salad greens. You
can also use it as a filling in
a whole grain wrap, pita or
lettuce wrap for a quick
on-the-go lunch.
Tuscan-Style Tuna Salad
INGREDIENTS
•2 (6-ounce) cans chunk light tuna, drained
1 (15-ounce) can small white beans, such as
cannellini or great northern, rinsed
•10 cherry tomatoes, quartered
•4 scallions, trimmed and sliced
Serves 4
•2 Tbsp. extra-virgin olive oil
•2 Tbsp. lemon juice
•1/4 teaspoon salt
•Freshly ground pepper, to taste
(1 cup servings)
DIRECTIONS
Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a
medium bowl. Stir gently. Refrigerate, until ready to serve.
KIDS IN THE KITCHEN
Let the kids help drain and rinse the beans, measure, mix and fill up the wraps with the
salad mixture.
Nutrition
253 calories, 8 grams fat, 20 grams carbohydrate, 31 grams
protein, 6 grams fiber.
Recipe by EatingWell.com
PowerUp your meal!
Add a side of blueberries
(or toss them right into the
salad), pour a cup of water (or
milk)…and enjoy!
PowerUp Green Bean
Wheat Berry Salad
Wheat Berries – are a nutty whole grain, similar to barley that makes
the perfect base for this satisfying salad
INGREDIENTS
•1 1/2 cup cooked wheat berries
(1/2 cup uncooked)
•1 1/2 Tbsp. extra-virgin olive oil
•8 ounces cooked skinless boneless chicken
breast (or use rotisserie chicken)
•2-3 cups (12 ounces) fresh green beans,
trimmed, cut into 1 1/2-inch pieces
•2 cups fresh yellow corn kernels
(cut from 2 to 3 ears of corn)
•3 green onions, thinly sliced
•1 Tbsp. minced fresh marjoram
(or 1 tsp. dried)
•1/2 teaspoon coarse kosher salt
•2 Tbsp. white wine vinegar
•2 Tbsp. minced shallots
•1 teaspoon Dijon mustard
•3/4 cup feta cheese, crumbled
Nutrition
260 calories, 11 grams fat, 26 grams carbohydrate, 17 grams protein, 5 grams fiber.
Serves 6
KIDS IN THE KITCHEN
DIRECTIONS
Let kids be the “taste tester” for this recipe!
Have them sample the nutty flavored wheat
berries after they’ve been cooked and cooled,
the corn right off the cob and the yummy fresh
crisp green beans!
• Cook wheat berries. In a saucepan combine 1 3/4 cups water and 1/2 cup wheat
berries. Bring to a boil, reduce heat, cover and simmer for about 45 minutes or
until tender. Drain, if necessary. Set aside to cool.
• Meanwhile, cut cooked chicken breast into 1/2-inch cubes
(Use rotisserie chicken for convenience.)
• Cook green beans in saucepan of boiling water until crisp-tender, about 2-4
minutes. Drain. Rinse under cold water to cool, and drain.
• Mix wheat berries (cooked and cooled), chicken, green beans, corn and
green onions in large bowl.
• Combine olive oil, marjoram and 1/2 teaspoon coarse kosher salt in small bowl.
Whisk in vinegar, shallot and mustard. Pour over salad and toss to coat.
Season to taste with salt and pepper.
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PowerUp your meal!
Fiesta Brown Rice Salad
INGREDIENTS
•4 cups cooked brown rice
•1 medium red bell pepper, diced
•1 medium green bell pepper, diced
•1 cup corn (fresh, frozen or canned/drained)
This colorful, fiber-packed
dish looks like a party in a
bowl! Serve it up with your
favorite fruit, a cup of milk –
and let the family fiesta begin!
•1 cup black beans (cooked dried
beans or canned – rinsed and drained)
•4 Tbsp. Italian dressing
•1 tsp. Chili powder
•2 Tbsp. fresh chopped cilantro
Serves 4
DIRECTIONS
• Combine 4 cups brown rice (cooked and cooled), diced bell peppers, corn,
and black beans.
• Add 1 tsp chili powder to Italian dressing. Toss with rice mixture. Sprinkle rice salad with
chopped cilantro
KIDS IN THE KITCHEN
Challenge the kids to count how many colors they can see in this dish! Also, be sure to invite
them to help with the measuring, stirring and taste-testing all the yummy colored veggies!
Nutrition
340 calories, 6 grams fat, 66 grams carbohydrate, 9 grams protein, 8 grams fiber
powerup4kids.org
PowerUp your meal!
This simple combination roasted corn with a basil
vinaigrette - has a fresh flavor
that is pure summer! Serve
with grilled chicken or fish
along with your favorite fruit
and cup of milk.
Roasted Corn with
Basil-Shallot Vinaigrette
INGREDIENTS
3 cups fresh corn kernels
2 tablespoons olive oil
1/4 cup chopped fresh basil
1 tablespoon minced shallot
1 tablespoon red-wine vinegar
1/4 teaspoon salt
Freshly ground pepper
Serves 4
DIRECTIONS
Preheat oven to 450°F. Toss corn and oil to coat and spread out on a large baking sheet.
Bake, stirring once, until some kernels begin to brown, about 20 minutes. Combine basil,
shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm
or cold.
KIDS IN THE KITCHEN
Let kids help by: •Husking the corn
• Measuring and mixing the ingredients
Nutrition
165 Calories, 8 g Fat, 23 g Carbohydrate, 3 g Fiber, 4 g Protein
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Recipe by EatingWell.com
PowerUp your meal!
An easy salad to serve with
grilled chicken or steak
for supper or on a bed of
greens for a satisfying lunch.
Substitute white beans or
chickpeas for the black-eyed
peas if you prefer.
Cucumber & Black-Eyed
Pea Salad
INGREDIENTS
3 tbsp. olive oil
2 tbsp. lemon juice
2 tsp.chopped fresh oregano
Freshly ground pepper
Serves 6
4 cups peeled and diced cucumbers
1 (14-ounce) can black-eyed peas
(drained/rinsed)
2/3 cup diced red bell pepper
DIRECTIONS
Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add
cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room
temperature or chilled.
KIDS IN THE KITCHEN
Let kids help by: •Rounding up all the ingredients
• Whisking the dressing
Nutrition
• Measuring the ingredients
160 Calories, 10 g Fat, 12 g Carbohydrate, 3 g Fiber, 5 g Protein
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Recipe by EatingWell.com