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Recipes


Banana:

Good source of Potassium.

Banana Grahams

Ingredients:
  • 1 whole banana
  • 1/3 cup peanut butter
  • 2 whole graham crackers
  • Honey (to drizzle)
Instructions:
Mash the banana and peanut butter in a small bowl with a spoon. Put a spoonful of mixture onto half of a graham cracker, drizzle honey and top it with the other half to make a sandwich. Refrigerate for 1 hour for a different texture.

Broccoli:

Good source of Protein.

Broccoli Cheese Nuggets

Ingredients:
  • 2 heads of broccoli, chopped, steamed and drained
  • 2 eggs
  • 8 oz sharp cheddar cheese, finely grated
  • 1/2 tsp salt
  • 1 cup Italian breadcrumbs
Instructions:
Place steamed broccoli and eggs in a blender, and blend until pureed. Pour puree into a large bowl, and stir in the cheese, salt and 1/4 cup of the breadcrumbs. Spread half of the breadcrumbs onto the surface of a large cutting board. Press puree on top of the breadcrumbs, pressing it down until it's approximately 1/2" thick. Spread remaining breadcrumbs on the top of the broccoli-cheese mixture. Use a pizza cutter to slice nuggets into diamond shapes. Transfer to a lightly greased cookie sheet and bake in an oven preheated to 425 degrees for 8-10 minutes. Allow to cool slightly before serving.

Cantaloupe:

Very good source of Vitamin A and Potassium.

Melon Balls with Honey Lime Yogurt

Ingredients:
  • 1 small ripe cantaloupe
  • 1/2 cup freshly squeezed orange juice
  • 1 tbsp honey, or to taste
  • Juice of 1 large lime, about 1 tbsp, or to taste
  • 2 cups plain yogurt
Instructions:
Use melon baller to scoop out balls from cantaloupe, and place in bowl. Toss well with orange juice. Chill. In medium bowl, whisk honey and lime juice until honey is liquefied. Whisk in yogurt, taste and add more honey or lime according to taste. Drizzle yogurt over melon balls, and enjoy!

Carrots:

Very good source of Vitamin A.

Carrot-Mango Smoothie

Ingredients:
  • 1/2 cup carrot juice
  • 1/4 cup frozen mango chunks
  • 1/4 cup ice cubes
Instructions:
Combine ingredients in a blender. Blend on medium speed until smooth, about 30 seconds. Pour into a glass, and enjoy!

Cauliflower:

Good source of dietary fiber.

Popcorn Cauliflower

Ingredients:
  • 1 head cauliflower
  • 1 tbsp olive oil
  • Pinch of salt
  • 1 tbsp Parmesan Cheese
  • Any other seasonings you like on popcorn
Instructions:
Preheat oven to 425 degrees. Wash, dry, and chop up cauliflower into small, popcorn sized pieces. Spread onto parchment-lined baking sheet and toss with olive oil and salt. Roast for 25 minutes. Remove from oven and toss with parmesan cheese or any other preferred popcorn-toppings, and enjoy!

Celery:

Good source of Calcium.

Ants on a Log

Ingredients:
  • 5 stalks celery
  • 1/2 cup peanut butter
  • 1/4 cup raisins
Instructions:
Cut the celery stalks in half lengthwise. Spread with peanut butter. Sprinkle with raisins, and enjoy!

Cherry Tomato:

Good source of Vitamin C and Potassium.

Sautéed Cherry Tomatoes

Ingredients:
  • 2 tablespoons olive oil, divided
  • 2 pints cherry or grape tomatoes
  • Salt and pepper
  • 2 garlic cloves, minced
  • 1 tablespoon minced fresh basil
Instructions:
Heat 1 Tb. olive oil in a 12-inch skillet over medium-high flame until it just starts to smoke. Add tomatoes, and season with salt and pepper. Saute, shaking pan frequently, until tomatoes soften and skins just begin to wrinkle, about 2 minutes. Stir in the garlic and continue to shake the pan until garlic is fragrant. Off heat, stir in the basil and remaining 1 Tb. olive oil, then serve.

Cilantro:

Good source of Vitamin A and Iron.

Turkey Meatballs with Cilantro

Ingredients:
  • 1/3 cup fine breadcrumbs
  • 1/2 cup milk
  • 1 1/2 pounds ground turkey
  • 1/2 cup chopped green onions
  • 1/3 cup chopped fresh cilantro
  • 2 garlic cloves, pressed
  • 1 egg
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp fine sea salt
  • 1/2 tsp freshly ground black pepper
  • 1 tbsp olive oil
Instructions:
Combine the breadcrumbs and milk in a small bowl, and soak for 10 minutes. In large bowl, combine the turkey, onions, cilantro, egg, cumin, paprika, salt, and pepper. Add breadcrumb mixture and mix until combined. Form 1 1/2 inch meatballs. Heat the oil in a nonstick pan over medium-high heat. Arrange meatballs in pan and cook until browned on all sides and cooked through, about 7 to 10 minutes.

Cucumbers:

Good source of Vitamin A and Potassium.

Cream Cheese Cucumber Sailboats

Ingredients:
  • 1 carrot, shredded (about 1/2 cup divided)
  • 1/2 cup cream cheese
  • 2 cucumbers, cut in half lengthwise, seeded
  • Salt and pepper
  • Snow peas
Instructions:
Reserve 2 tablespoons of carrots, and mix the remaining carrots with cream cheese. Spoon mixture into cucumber shells. Top with reserved carrots. Cut each cucumber half into 5 pieces to serve. Add snow peas on top as "sails", and decorate with any other cut up vegetables to decorate sailboat.

Grapes:

Good source of Vitamin C and Vitamin K.

Frozen Grapes

Ingredients:
  • 1 bunch of washed and drained grapes
  • Snack baggies
  • Yogurt (optional)
Instructions:
Pat dry grapes. Put a serving of grapes in each baggie. Place baggies in the freezer for at least 4 hours. Serve plain or with yogurt.
Note: For younger children cut grapes into quarters.

Green Apple:

Good source of fiber.

Cinnamon Apple Chips

Ingredients:
  • 2 cups unsweetened apple juice
  • 1 cinnamon stick
  • 2 apples
Instructions:
Heat oven to 250 degrees F. Combine apple juice and cinnamon stick in a pot; bring to a low boil. Core the apples. Slice off 1/2-inch from top and bottom of apples and discard. Cut gently crosswise into very thin rings. Drop the apple slices into boiling juice; cook 4 to 5 minutes or until slices appear translucent and lightly golden. Remove the apple slices from juice and pat dry with a paper towel. Arrange the slices on cake-cooling racks, being sure none are touching. Place the racks on the middle shelf in oven; bake for an hour until apple slices are lightly browned and almost dry to touch. Let chips cool on racks completely before storing in container.

Green Bell Pepper:

Very good source of Vitamin A and Potassium.

Bell Pepper Egg-in-a-Hole

Ingredients:
  • 1 tsp olive oil
  • 1 green bell pepper, cut into 4 rings about inch thick
  • 4 large eggs
  • Coarse salt and ground pepper
  • 2 tsp grated Parmesan
  • 4 slices multigrain bread, toasted
Instructions:
In a large skillet, heat olive oil over medium-high. Add bell pepper, then crack 1 egg into the middle of each pepper ring. Season with salt and pepper, and cook until egg whites are mostly set but yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for over easy. Sprinkle with Parmesan and place each egg on a slice of toast. Enjoy!

Green Onion:

Good source of Calcium and Vitamin A.

Green Onion and Ham Roll-ups

Ingredients:
  • Ham slices
  • Cream cheese
  • Green onion
Instructions:
Wash off green onion, and towel dry. Cut off bottom, and discard. Spread layer of cream cheese onto ham slice. Place green onion on slice, and roll up. Slice into bite-sized pieces, and enjoy!

Honeydew:

Good source of Vitamin B6 and Vitamin C.

Melt-In-Your-Mouth Honeydew

Ingredients:
  • 1 honeydew
  • Raspberry Sorbet
  • Chocolate Chips
Instructions:
Cut the honeydew in half, and discard the seeds. Place honeydew in freezer for about 15 minutes to chill. Pack each half with raspberry sorbet. Using a chilled knife, slice into halves, keeping sorbet side up. Insert row of chocolate chips, to resemble watermelon seeds, and enjoy!

Iceberg Lettuce:

Good source of Vitamin B6 and Iron.

Iceberg Strawberry Salad

Ingredients:
  • 1 head of iceberg lettuce, chopped to bite-size pieces
  • 1 cup of quartered strawberries
  • Parmesan cheese, shaved
  • Balsamic or fruit vinaigrette
Instructions:
Mix together lettuce, strawberries and cheese. Top with preferred dressing.

Jalapeño:

Very good source of Vitamin A and Potassium.

Grilled Jalapeño Poppers

Ingredients:
  • 10 fresh large jalapeño peppers
  • 1 cup finely shredded Monterrey Jack and mild Cheddar cheeses
  • 1 cup finely shredded smoked aged Cheddar cheese
  • 10 bacon strips (preferably thick center cut and honey smoked)
  • 20 wooden toothpicks
Instructions:
Let grill reach about 200 degrees. Place jalapenos on grill for a minute, just to soften them up a bit, so that the peppers are more flexible. Cut a small slit on the side of the jalapenos, and slice the edge and remove the vein and seeds. Remove as much of the white as possible. Stuff the jalapenos with the different cheese. Wrap each stuffed jalapeño with the bacon, and secure with a toothpick. Place poppers on a flat griddle grilling tray. This will help keep the peppers from charring, due to the falling bacon fat. Cook until bacon is crispy and cheese is melted. Enjoy!

Jicama:

Good source of Potassium and Vitamin C.

Jicama Fries

Ingredients:
  • 1 medium-sized jicama
  • 1 tbsp olive oil
  • 1/4 to 1/2 tsp salt
  • 1/4tsp garlic powder
  • Sealable bag
Instructions:
Slice raw jicama into strips resembling a French fry. Place in sealable bag with the olive oil. Add the salt and garlic powder. Shake bag to combine. Enjoy!

Kiwi:

Good source of Dietary Fiber and Vitamin E.

Kiwi Graham Crackers

Ingredients:
  • A couple of slices of Kiwi
  • 1 tbsp cream cheese
  • 1graham cracker
Instructions:
Spread graham cracker with cream cheese and top with Kiwi Slices...Delish!

Lemon:

Good source of Potassium and Vitamin C.

Lemon Buttermilk Ice Pops

Ingredients:
  • 3/4 cup sugar
  • 5 tbsp fresh lemon juice
  • 2 tbsp grated lemon peel
  • Pinch of salt
  • 1 2/3 cups buttermilk
Instructions:
Whisk sugar, lemon juice, lemon peel, and salt in small bowl until sugar dissolves. Whisk in buttermilk. Divide mixture among 8 ice pop molds. Cover and freeze until firm, at least 6 hours.

Orange:

Excellent source of Vitamin C and Dietary Fiber.

Orange Cream Slush

Ingredients:
  • 1/2 cup of freshly squeezed orange juice
  • 1/4 cup milk
  • 2 tbsp white sugar
  • 8 ice cubes
Instructions:
Combine the orange juice, milk, sugar, and ice cubes in a blender. Blend until smooth, and enjoy!

Pear:

Good source of Vitamin C and Dietary Fiber.

Pear "French Fries"

Ingredients:
  • Pears, washed
  • Peanut butter, yogurt or favorite dipping sauce.
Instructions:
Using French fry cutter or knife, slice pears into French fry shapes. Serve with favorite dipping sauce, and enjoy!

Radish:

Good source of Dietary Fiber and Vitamin C.

Radish Bruschetta

Ingredients:
  • 4 Radishes, cut into slices
  • Cream cheese
  • Small French bread, cut into slices
Instructions:
Spread cream cheese on top of French bread slices. Top with radish slices. Sprinkle with salt and pepper if desired.

Red Apple:

Good source of Vitamin C.

Apple Smiles

Ingredients:
  • 1 red medium apple cored and sliced about 1/3" wide, not skinned
  • Creamy peanut butter
  • Tiny marshmallows
Instructions:
Cut the red apple into slices to resemble lips. Spread peanut butter on apple slices. Place mini marshmallows on top of the peanut butter to resemble teeth. Place another apple slice on top, and enjoy!

Red Bell Pepper:

Good source of Vitamin B6 and Vitamin E.

Cheese and Bell Pepper Quesadilla

Ingredients:
  • 1 tbsp of olive or vegetable oil
  • 3 red bell peppers, sliced into strips
  • 1/2 tsp cumin
  • Dash of salt and pepper, to taste
  • 1/2 tsp lime juice
  • 2 1/2 cups cheese, grated
  • 8 tortillas
  • Salsa (optional)
Instructions:
Cook the pepper in oil over medium heat in a large skillet. Add cumin, salt and pepper, and lime juice. Cook until peppers are just soft, about 5 minutes. Place 4 flour tortillas flat on a baking pan. Place a thin layer of pepper on tortilla. Add a thick layer of cheese, and cover with another flour tortilla. Bake at 375 degrees for about 10 minutes, or until cheese has melted. Slice into fourths, and top with salsa if desired. Enjoy!

Red Cabbage:

Good source of Iron.

Cabbage and Corn Fritters

Ingredients:
  • Small Red Cabbage
  • 2 tbsp chopped shallots or white onion
  • 2 cups sifted self-rising flour
  • 1 can creamed corn
  • 2 lightly beaten eggs
  • 1/2 cup milk
  • 1 tsp salt
  • Extra Virgin Olive Oil
Instructions:
Thinly shred 1/4 of small cabbage. Mix with the chopped shallots, flour, creamed corn, eggs, salt and milk. Stand 10 minutes. Pan-fry fritters in butter or oil until golden each side. Serve hot, topped with cream cheese and chopped chives.

Red Onion:

Good source of Vitamin C and Calcium.

Red Onion Fruit Salsa

Ingredients:
  • 1 mango, peeled, seeded, cut into inch pieces
  • 1 peach, peeled, seeded, cut into inch pieces
  • 2 kiwi fruits, peeled, cut into wedges
  • 3 tbsp finely chopped red onion
  • 3 tbsp freshly squeezed lime juice
  • 1/4 tsp salt
  • 1 tsp granulated sugar
Instructions:
In a medium bowl, combine mango, peach, kiwi fruit, onion, lime juice, salt, sugar, and mint and cilantro, adjusting flavors to your taste. Cover and refrigerate for at least 2 hours. Enjoy!

Romaine Lettuce:

Good source of Calcium and Iron.

Chicken Lettuce Wraps

Ingredients:
  • 4 oz can of chicken
  • 1 stalk of celery, medium chopped
  • 1 medium apple, medium chopped
  • 1 green onion, diced
  • 1/3 cup red cabbage, chopped
  • 1 1/2 tbsp Italian salad dressing
  • Romaine lettuce, 2 inner leaves
Instructions:
Combine chicken, celery, apple, green onion, red cabbage, and salad dressing. Divide chicken and roll in lettuce wrap, enjoy!

Russet Potato:

Good source of Vitamin B6 and Vitamin C.

Oven-Baked Fries

Ingredients:
  • 2 large Russet potatoes (about 1 3/4 lb) ; peeled and cut lengthwise to sticks
  • Kosher salt
  • 2 tbsp extra-virgin olive oil
  • Coarse salt or Lemon-fennel salt
Instructions:
Fill large pot with cold water. Drop potato sticks into water, and then remove. Drain the potatoes, rinse well, and return to the pot with enough cold water to cover 1 1/2 inches. Add 1 tsp kosher salt. Partially cover pot, and bring water to a boil. Reduce heat to calm boil for 3 minutes. Gently drain, and then dry on paper towel. Put potatoes in large bowl, add olive oil, and toss the potatoes to coat. Place on baking sheet, leaving 1/2 inch between them. Roast for about 15 minutes, then flip over for another 15 or until fries are nicely browned and crisp. Sprinkle with coarse salt or lemon-fennel salt, and enjoy!

Spinach:

High in Dietary Fiber.

Super Spinach Pasta

Ingredients:
  • 1/2 (16-oz.) package rotini pasta
  • 1/4 cup butter
  • 1/4 cup all-purpose flour
  • 2 1/2 cups 2% milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1/8 teaspoon garlic powder
  • 1 (10-oz.) block 2% sharp Cheddar cheese, shredded
  • 1 (6-oz.) package fresh baby spinach
Instructions:
Prepare pasta according to package directions. Meanwhile, melt butter in a large saucepan over medium heat. Gradually whisk in flour until smooth; cook, whisking constantly, 1 minute. Gradually whisk in milk and next 3 ingredients; cook, whisking constantly, 8 to 10 minutes or until thickened. Remove from heat. Gradually stir in Cheddar cheese, stirring until cheese is melted and sauce is smooth. Stir in spinach and hot cooked pasta.

Strawberries:

Good source of Dietary Fiber and Vitamin C.

Ladybugs on a Stick

Ingredients:
  • Whole strawberries, with tops cut off
  • Red grapes, cut in half
  • Mini chocolate chips
Instructions:
Skewer the strawberry, to act as the body of the ladybug. Slide grapes cut side down onto the top of the toothpick, to act as the head. Push the mini chocolate chips tip side down into the strawberry, to act as the spots, and enjoy!

Tomato:

Good source of Vitamin E and Dietary Fiber.

Tomato Bruschetta

Ingredients:
  • 8 roma tomatoes, diced
  • 1/3 cup chopped fresh basil
  • 1/4 cup shredded Parmesan cheese
  • 2 cloves garlic, minced
  • 1 tbsp balsamic vinegar
  • 1 tsp olive oil
  • 1/4 tsp kosher salt
  • 1/4 tsp freshly ground black pepper
  • 1 loaf French bread, toasted and sliced
Instructions:
In a bowl, toss together the tomatoes, basil, Parmesan cheese, and garlic. Mix in the balsamic vinegar, olive oil, kosher salt, and pepper. Mix together to evenly coat. Serve on toasted bread slices.

Watermelon:

Good source of Potassium and Vitamin A.

Frosted Watermelon

Ingredients:
  • Seedless watermelon, cut into 1/2 inch thick slices
  • Yogurt
  • Granola or similar cereal
Instructions:
Using favorite cookie cutter, cut shapes out of watermelon slices, or use classic cut watermelon wedges. Frost with vanilla or other flavor yogurt. Sprinkle with granola, and enjoy!

Zucchini Squash:

Good source of Vitamin E and Calcium.

Zucchini Muffins

Ingredients and Instructions:

Into a large bowl mix:

  • 2 cups all purpose flour
  • 1 cup brown sugar
  • 2 tsp. baking soda
  • 2 tsp. cinnamon
  • 1/8 tsp. nutmeg
  • 1/8 tsp. ginger
  • 1/8 tsp. allspice
  • 1/2 tsp. salt

Stir in:

  • 2 cups grated zucchini
  • 1 apple peeled, cored and grated

In another bowl, beat:

  • 3 eggs
  • 2 tsp. vanilla
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup oil (vegetable or canola)
Directions:
Stir into flour mixture until batter is just combined. Spoon into well greased muffin cups, filling to the top. Bake at 350° for 20 minutes.