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
- ¼ cup butter
- 2 tsp. cinnamon
- 1 cup brown sugar
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)
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)
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
- Peel and chop turnip into French-fry-like strips and brush with oil to coat lightly.
- Place on baking sheet and lightly salt with sea salt.
- Bake at 350-375o for 20 minutes or more (depending on how thick you cut strips) until fries are very tender.
- Serve hot and season with salt to taste.
(Recipe Adapted from Return to the Joy of Health, by Zoltan Rona)
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 minutesIngredients:
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
Freshly ground black pepper
¾ pound whole-grain noodlesPreparation:
- Cook macaroni noodles according to instructions on package. Drain and set aside.
- 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.
- 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.
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
- 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.
- Remove cooked turkey and reserve in a dish.
- Add the vegetables, and water to pot.
- Bring to a boil over medium-high heat. Reduce heat to low.
- Cover and let cook about 10 minutes, stirring occasionally til veggies are tender.
- Return reserved turkey to the pot.
- In a separate bowl, whisk milk and flour. Add to stew, and cook, stirring constantly until stew thickens and boils.
- Cook for 2 minutes more, reduce heat to low.
- 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)
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
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!
- 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
- 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
This is a great recipe to start cooking with your child! Not only will they learn how to cook, it tastes great and very simple to do..Low-fat, whole grain pita pizza
- 1 medium whole grain pita
- 2 ounces cheese (cheddar or mozzarella), shredded
- 3 Tbsp tomato sauce
- Favourite pizza toppings (mushrooms, bell peppers, pineapple, onion, lean meat, etc.)
Preheat oven to 450 degrees. Place pita on a baking sheet. Spread tomato sauce over the pita. Add desired toppings and sprinkle with cheese. Have the kids do all the safe prep (vegetables, meat etc.) and have fun with making shapes and faces. Bake for 6-8 minutes and enjoy!