Rhubarb Cake 04/25/2010
 
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Rhubarb is a spring delight.  Pair it up with some cinnamon and brown sugar for a special spring treat that has calcium, vitamins A, C, protein and fiber.  Don’t forget though, this is a treat. 
  • ½ cup butter
  • 1 cup sugar
  • 1 large egg
  • 1 tsp. real vanilla extract
  • 2 cups unbleached flour or whole wheat flour
  • 1 tsp. non-alum baking soda
  • ¼ tsp. salt
  • 1 cup buttermilk
  • 2 cups chopped rhubarb
  • 1 tbs. Flour

TOPPING
  • ¼ cup butter
  • 2 tsp. cinnamon
  • 1 cup brown sugar

GREASE 9 x 13 pan and preheat oven to 350F.

Cream butter and sugar in bowl til fluffy.  Add egg and vanilla.  In separate bowl, sift flour, soda and salt.  Alternately add flour mix and cup of buttermilk to butter mixture, beginning and ending with flour.  Toss rhubarb with 1 tablespoon of flour and add to the batter.  Pour into pan.  FOR TOPPING:  Combine butter, cinnamon and brown sugar together until crumbly.  Sprinkle over batter and bake in over for 35-45 mins.  


(Recipe adapted from Five Reasons to Love Rhubarb, Jen Arnold, Pastry Chef)
 
 
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This pasta is quick for when there’s little time- and hungry kids!
  • 1 pkg. (about 8 oz.) whole wheat or vegetable ROTELLE pasta (this pasta is shaped like a wagon wheel)
  • 2 cups mild taco sauce – use an organic sauce if available
  • 1 cup salsa – choose your heat (mild, medium or hot)
  • 1 can black beans – rinsed and drained of water
  • 1.5 cups frozen corn (such as sweet or peaches and cream)
  • ¼ cup finely chopped red pepper
  • 1 cup shredded cheese (such as a Mexican blend, Monterey Jack, cheddar, etc.)
Cook pasta to package directions, drain, and keep aside with 1 cup of the pasta water reserved aside as well. In a large pot, cook taco sauce, salsa, beans, corn and peppers until hot.  Stir in drained pasta, ½ cup of the cheese and reserved cup of pasta water.  Cook over low heat til hot through and transfer to serving dish.  Sprinkle on remaining ½ cup of cheese mix and place sliced avocado and fresh chopped cilantro over top.  Serve immediately.  


(Recipes adapted from Womans’ World Magazine,)
 
 
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Leeks are delicious in soups and mixed with other veggies such as green beans.
  • 1 tbs. butter
  • 2 leeks, use the white and lighter green parts only, cut them into slices (about 2 cups)
  • 1.5 lbs. Green beans (use fresh ones, trimmed)
  • ¼ cup white wine or low-sodium chicken broth
  • 1 tbs. Fresh tarragon, chopped
  • ½ tsp. each salt and pepper 
In large saucepan or skillet pan, melt butter at a medium heat and add leeks.  Cover and cook – stir occasionally until leeks are soft (about 5 min.).  Remove from pan, cover to keep warm.  

To same pan or skillet, add green beans, wine ¼ cup water, tarragon, salt and pepper.  Cover and cook, stirring occasionally until beans are tender (about 7 minutes).  Uncover and cook until water reduces a little – about 1 min.  Serve on platter with reserved leek mixture poured over top of beans.  Serve with grilled fish or chicken for a light and quick spring meal.

(Recipes adapted from Womans’ World Magazine, 4/12/10)

 
 
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Can’t get the kids to eat their turnips? Try baked turnip fries.

  • 6-8 medium white turnips, peeled
  • Natural Oil  (use olive – it tastes best)
  • Sea Salt

  1. Peel and chop turnip into French-fry-like strips and brush with oil to coat lightly. 
  2. Place on baking sheet and lightly salt with sea salt. 
  3. Bake at 350-375o for 20 minutes or more (depending on how thick you cut strips) until fries are very tender. 
  4. Serve hot and season with salt to taste.

(Recipe Adapted from Return to the Joy of Health, by Zoltan Rona)
 
 
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It’s maple syrup time in the Northeast.  Enjoy a wholesome way to enjoy this natural treat for a special breakfast occasion.  (But remember, it’s a treat – not for every weekend).

  • 2-3 large baking apples, peeled, cored and sliced
  • ½ cup brown sugar
  • 2 tablespoons maple syrup
  • 1 tsp. ground cinnamon
  • ½ tsp. ground allspice
  • 8 slices wholegrain or multigrain bread (sliced thick if desired)
  • 3-4 eggs (or use 2 egg yolks and 4 egg whites)
  • 1 cup skim milk
  • 1 tsp. natural vanilla

  1. Add a little butter if desired (just a bit) to a frying pan and heat apple slices until tender.  Add brown sugar, maple syrup and spices. 
  2. Stir and cook til sugar dissolves. 
  3. Pour apple mixture into a glass baking dish and put bread on top. Reserve this aside. 
  4. In separate bowl, combine eggs, milk and vanilla.  Pour over the bread mixture, cover and refrigerate overnight. 
  5. In the morning, remove from fridge and and let stand 45 minutes. 
  6. Preheat oven to 375o and bake French toast 30-35 minutes til firm and golden. 
  7. Remove from oven and cut out French toast slices. 
  8. Cover with apple mixture from the baking dish. 
  9. Add a little maple syrup if desired. You can also add fruits on top as garnish.
Makes 8 servings.
(Recipe Adapted from Rise and Dine Canada, by Marcy Claman)
 
 
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Here is one of Kristy Harvey's favorite recipes from Tosca Reno’s book, Eat-Clean Diet for Families and Kids:

Healthy Mac and Cheese, Believe It!
Yield: 9 cups
Prep Time: 25 minutes
Cook Time: 30 minutes

Ingredients:
2 T olive oil
2 T whole wheat flour
¾ cup cooked, mashed sweet potato or regular potato
¾ cup low fat milk (heated until just warm)
1 cup yogurt cheese
2 T parmesan cheese
Sea salt
Freshly ground black pepper
¾ pound whole-grain noodles

Preparation:
  1. Cook macaroni noodles according to instructions on package. Drain and set aside.
  2. Meanwhile, heat olive oil over medium heat in a medium skillet. Add flour. Using a wire whisk, make a paste (called a roux). Don’t let the roux burn. Add the warm milk gradually, whisking all the while until you see the sauce begin to thicken. Add the mashed sweet or regular potato. Keep stirring.
  3. Now add the grated parmesan cheese, yogurt cheese, sea salt and pepper. Your sauce should look smooth. When that mixture is nicely heated through, add the drained, cooked noodles. Stir to coat the noodles. Serve piping hot.
 
 
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Are you a meat and potatoes man?  It doesn’t have to be fattening or boring.  This is a one-pot meal that has only 2 grams of fat.  Dig in!
  • 1 pound turkey breast, cut into bite sized chunks
  • 2 potatoes, cut into cubes
  • 2 onions, chopped
  • 1.5 cups sliced carrots
  • 1 cup sliced parsnips
  • 1.5 tsp. Dried thyme
  • 1/8 tsp. Fresh ground pepper
  • 1.5 cups of water
  • 1 cup skim milk
  • 2 tablespoons unbleached flour

  1. Sauté turkey in a little olive oil (just enough so turkey doesn’t stick to pot).  Sauté until well browned and cooked through – about 8 minutes. 
  2. Remove cooked turkey and reserve in a dish. 
  3. Add the vegetables, and water to pot. 
  4. Bring to a boil over medium-high heat.  Reduce heat to low. 
  5. Cover and let cook about 10 minutes, stirring occasionally til veggies are tender.
  6. Return reserved turkey to the pot.
  7. In a separate bowl, whisk milk and flour.  Add to stew, and cook, stirring constantly until stew thickens and boils. 
  8. Cook for 2 minutes more, reduce heat to low. 
  9. Serve immediately and freeze leftovers.

5 servings, Cal: 241, Fat: 2g, Sodium:  105 mg.
(Recipe Adapted from Men’s Health, Quick and Healthy Cooking for Men)
 
 
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Low in fat and packed with vitamin A, this soup will be a perfect start to a welcome spring meal!
  • 1 Tablespoon oil (preferably olive)
  • 5 cups of carrots, chopped into small pieces
  • 1 cup Yukon gold potatoes, cut into small pieces
  • 1 cup onion, chopped
  • 1 cup chopped celery (2 stalks)
  • 1 teaspoon fresh ginger, peeled and minced
  • 1.5 teaspoons salt
  • 3 cups low-sodium chicken broth (use organic if possible)
  • 1 tablespoon fresh mint

Heat oil over medium heat, add vegetables, ginger and salt.  Stir occasionally until just soft (about 5-7 minutes)

Add broth and cover to bring to a boil.  Reduce heat to medium and cook til veggies are quite tender – about 45 minutes.  Cool slightly.  Purée soup with blender or hand blender until smooth and return soup to pot and heat on low.   Stir in mint and garnish with fresh mint leaves if desired.

Cal.: 82, Protein: 2g, Fat: 2g, Carbs: 14 g, Fiber: 3g, Sugar: 5 g.
(Recipe adapted from Woman’s World Magazine)
 
 
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After a long and hectic week, one of the most enjoyable weekend activities can be savoring a Sunday morning in the kitchen. Cooking a delicious (and, of course, healthy!) breakfast can be fun for the whole family. While thinking outside of the Bisquick box can be difficult at first, putting a nutritious spin on your family’s favorite meals is totally worth the effort.

Plus, unlike traditional bacon-and-egg meals that leave you feeling like you need to crawl back in bed, these morning pick-me-ups will give your family the energy they need to keep going all day!


Green Eggs and Ham (makes 4 servings)
  • 4 slices Canadian bacon
  • 4 handfuls baby spinach
  • 8 large eggs, beaten
  • 1 ripe avocado, cut into pieces
  • ½ cup shredded mozzarella cheese
Cut bacon into small pieces. Sautee bacon and spinach on medium heat until spinach is wilted and ham is warm all the way through. Add eggs and stir until eggs are cooked to desired consistency. Sprinkle cheese throughout until melted. Remove from heat. Add avocado. 

Now you have a delicious breakfast perfect for St. Patrick ’s Day, full of fiber, vitamins, protein and healthy fat — and not a bottle of food coloring in sight!


Better French Toast (makes 4 servings)
  • 4 eggs, beaten
  • 5 egg whites, beaten
  • 1 tsp. cinnamon
  • 1 tsp. vanilla flavoring
  • Splash of milk 
  • 4 slices whole-grain bread
  • Organic Maple Syrup

Mix first 5 ingredients in large bowl. Soak bread in mixture until well absorbed. Place in non-stick skillet and “fry” until golden brown on each side. Top with organic syrup and, if desired, a bit more cinnamon.

The protein in the eggs combined with the fiber of the bread keeps tummies full until lunch, while cinnamon can help regulate blood sugar throughout the day.

Whole-Grain Pancakes (makes 9 pancakes)
  • 1 ½ cups rolled oats
  • ¾ cup whole-wheat flour
  • 1 cup buckwheat flower
  • 1 ¼ Tbsp. baking powder
  • 1/8 tsp. sea salt
  • 4 egg whites
  • 2 ½ cups buttermilk 
  • 1 Tbsp vanilla
  • 1 ½ Tbsp honey
  • 1 tsp. cinnamon
  • 1 cup fresh raspberries
  • Organic Maple syrup
Place eggs, buttermilk, vanilla, and honey into bowl. Combine all dry ingredients, except raspberries, into another bowl, and add wet ingredients slowly, until just blended. Let sit for 30 minutes, so oatmeal can soften. Cook on griddle or in pan until edges are slightly brown.  Top with maple syrup and raspberries.

These pancakes are also great heated up the next day, so make a big batch on Sunday, and have a special breakfast on Monday too!

Making memories in the kitchen doesn’t have to leave your family feeling bloated. Teach your kids about the health benefits of the ingredients going into their breakfasts and why they are so important. Now that’s a Sunday morning worth remembering! 
 
 
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Kraft has come with a great recipe for those busy nights when you need to cook something up quickly...especially when you have hungry kids!
Ingredients:
  • 1/3 cup grated parmesan cheese
  • 1 pouch Extra Crispy Original Coating Mix (Shake'N Bake from Kraft)
  • 4 small boneless skinless chicken breasts
  • 1 small onion, chopped
  • 1/4 cup Extra Virgin Olive Oil Tuscan Italian Dressing
  • 2 tomatoes, chopped
  • 2 tbsp. chopped fresh basil
  • 1/2 cup Mozzarella shredded cheese
Instructions
  • Heat oven to 400F
  • Add parmesan cheese to the coating mix in a plastic shaker bag
  • Shake gently to mix cheese and coating
  • Coat the chicken with the mix and bake chicken
  • While chicken is baking , cook onions and Italian dressing in large skillet in medium-high heat until onions are crisp-tender.
  • Stir in tomatoes until heated through
  • Stir in basil and keep warm
  • Once chicken is baked, take out, and top off with the sauce and shredded cheese.
  • Serve with hot cooked rotini and steamed vegetables
Serves 4