Healthy and Yummy! Recipes
Have a grownup help you make this great cool weather breakfast that’s delicious and good for your bones, too! You’ll need:
- 1 cup fat free skim or 1% lowfat milk
- ¼ teaspoon salt
- ¾ cup water
- 1 cup quick oats
- 1 very ripe banana, mashed
- 1 tablespoon maple syrup
- 1 tablespoon chopped walnuts
In a small saucepan, combine milk, salt, and water; heat over medium heat until steaming hot, but not boiling. Add oats and cook, stirring until creamy, about 1-2 minutes. Remove the pan from the heat and stir in mashed banana and maple syrup. Divide between two bowls, sprinkle with walnuts (and a little more maple syrup if desired) and enjoy!
It's important to eat a healthy breakfast before starting your day to jump start your brain and body. You'll need an adult's help with this quick recipe, but it makes a great breakfast on the go!
- 2 eggs
- 1 large flour tortilla
- 2 tablespoons salsa
- 2 tablespoons shredded cheddar cheese
Wisk eggs with a tablespoon of water and pour into a non-stick skillet over medium heat. As eggs begin to set, use a spatula to gently break up the mixture into large soft curds. Cook until eggs are thickened, but still moist (a couple minutes). Fold in salsa and cheese. Spread egg mixture down center of tortilla. Roll tortilla around mixture and enjoy!
Looking for a fun and delicious lunch to pack for school? Try these yummy turkey roll-ups! You’ll need:
- 1/2 Tbsp mustard
- 1/2 Tbsp light mayonnaise
- 6 slices deli turkey breast
- 6 slices American cheese (or another sliced cheese)
- 6 carrot or celery sticks, cut to the same length as the turkey slices
- 6 small flour tortillas
In a small bowl, mix together mustard and mayonnaise, and then spread some on each flour tortilla. Top each tortilla with a turkey slice and a cheese slice, and then roll all three around a celery or carrot stick. Secure each roll with a toothpick, and place the roll-ups in a plastic sandwich bag. Include an apple or some raisins and a carton of milk or 100% fruit juice for a quick and healthy lunch-to-go! (Make sure you have a freezer pack in your lunch bag to keep everything cold!) Serves 2 (3 roll-ups per serving).
Getting Shakin’ Salad
This salad layers on the fun and the fabulous! You’ll need:
- 2 Tbsp non-fat, raspberry vinaigrette salad dressing
- 1 apple, diced
- 1/4 cup dried fruit bits (like raisins, dried cranberries, dried apricots)
- 2 Tbsp chopped hazelnuts or almonds
- 1 cup mixed greens
Rinse the lettuce well and drain. Rip it into bite-size pieces. Layer the ingredients in the order listed above in a container with a lid. When ready to eat, shake the cup well and grab a fork!
Creamy Fruit Dip
We don’t know why we enjoy foods we can dip and dunk, but we really do. Here’s a fun and healthy dipping treat you can whip up in minutes! You’ll need:
- 1 cup applesauce
- 1 cup low-fat or fat-free fruit yogurt
- Slices of your favorite fruits such as strawberries, apples, bananas, pears, kiwi, pineapple, or grapes
Combine the applesauce and yogurt in a bowl and mix until well blended. Pour into a serving bowl and serve with the sliced fruits.
Cool Treats for Cool Kids
Looking for something healthy to help you stay cool during the hot summer months? Try these recipes. You can use frozen pop molds found at most area discount stores, but empty yogurt containers or small paper cups and some wooden sticks also work well. After your pops are frozen, you may need to run them briefly under warm water to help them slide out of the mold (if you use paper cups, just peel the cup off the pop).
Watermelon on a Stick
You need: 1 cup seedless watermelon chunks
1 cup orange juice
1 cup water
Popsicle sticks and cups
Blend these ingredients in a blender, pour into molds, insert sticks, and freeze.
You need: 1 cup pineapple tidbits
1 small can mandarin oranges
2 cups white grape juice
Mix all ingredients (blend them if you prefer a smooth pop). Pour into cups, making sure the fruit is evenly distributed. Insert sticks and freeze.
Strawberry Orange Smoothie Pops
You need: 2 cups orange juice
1 cup fresh strawberries
1 tablespoon sugar
1/2 cup vanilla yogurt
Blend all ingredients until smooth. Pour into molds, insert sticks, and freeze.