Instructions

• Step 1: Make spiced scrambled eggs Make spicy scrambled eggs. Whisk four egg whites and two whole eggs in a medium bowl. Mix in the garlic, 1/4 cup of chopped onion, one chopped hot pepper, 1/4 cup cottage cheese, and mixed herbs. Add the egg mixture to a preheated non-stick pan. When the eggs begin to set, stir them with a wooden spoon. When they’re fluffy, serve the eggs with the bread.
• Step 2: Make a banana protein shake Make a banana protein shake by blending the milk, 1/2 cup oats, the banana, and the protein powder until the mixture is smooth.
• Step 3: Make seared salmon Make seared salmon by preheating the olive oil in a cast iron pan, seasoning the salmon with salt and pepper, and placing the salmon in the pan for three minutes. After 3 minutes, flip the salmon, and cook it for 3 more minutes.
• Step 4: Make vegetable turkey wraps Make vegetable turkey wraps. Mix 14 cup of sliced onions, 1/2 cup of chopped red bell pepper, greens, smoked turkey, corn, and ranch dressing in a bowl. Top the tortillas with 1 cup of the turkey mixture, roll it up, and eat.
• TIP: Tortillas can also be warmed according to package directions.
• Step 5: Make oatmeal pancakes Make oatmeal pancakes. Mix 1/2 cup cottage cheese, 1/2 cup oatmeal, one egg, four egg whites, the cinnamon, and the vanilla extract in a medium bowl. Pour the batter onto a nonstick griddle to form pancakes. Flip them over when they begin to bubble and let them cook through. Load up on the protein, bulk up and build your muscles!
• FACT: Bodybuilders should consume roughly 1 gram of protein per pound of body weight.

You Will Need

• 3 large whole eggs and 8 egg whites
• 1 garlic clove
• finely chopped
• Onion
• Peppers
• 3/4 cup cottage cheese
• Mixed herbs
• 2 slices whole wheat bread
• 1 c. skim milk
• 1 c. oats
• Banana
• 2 scoops whey protein powder
• 1 tbsp. olive oil
• Salmon fillet
• 2 c. salad greens
• 2 c. smoked turkey breast
• 1/2 c. fresh corn kernels
• 3 tbsp. light ranch dressing
• 4 8-inch flour tortillas
• 1 tsp. cinnamon
• 1 tsp. vanilla extract

Instructions

• : Handle dry ice with gloves, and use no more than 1 gram of dry ice if you are using a plastic bottle to avoid exploding your container.
• Step 1: Cut up fruit Cut up hard fruits such as apples, oranges, and grapes — these store carbon dioxide best.
• Step 2: Add dry ice Add a small handful of dry ice to the bottom of the pressure cooker. Remember that dry ice is extremely cold and can burn your skin — use gloves when handling.
• TIP: Use a wide-mouth bottle if you don’t have a pressure cooker — just be sure to use a piece of ice about half the size of your thumb to avoid an explosion.
• Step 3: Add fruit to pressure cooker Pile the fruit on the insert tray and lower it into the pressure cooker, making sure there is room enough from the carbon dioxide gas to flow around the fruit.
• Step 4: Seal pressure cooker Seal the pressure cooker and let it sit for about 30 minutes to an hour. The pressure-release valve of a pressure cooker will make the process safer.
• TIP: If you’re using a bottle, tighten the cap and refrigerate the fruit overnight.
• Step 5: Remove fruit and enjoy Remove your carbonated fruit, toss the dry ice, and enjoy it as a light snack, or add it to fruit juice and other drinks for a splash of fizzy fun.
• FACT: Drugstore soda fountains first appeared in the late 1800s, but it wasn’t until 1920 with the passage of Prohibition that their popularity exploded.

You Will Need

• Fruit
• Pressure cooker
• Gloves
• Dry ice
• Plastic bottle (optional)

Instructions

• Step 1: Make a BLT hamburger Make a BLT turkey burgers. Preheat the grill to medium-high heat. Mix 1 tablespoon mustard, 1/4 cup ketchup, and 1/4 cup light mayonnaise in a small bowl and set aside. Form 1 1/4 pounds of ground turkey into four 3/4-inch burgers. Wrap each burger with two slices of turkey bacon.
• Step 2: Grill and serve Grill until cooked through, about 6 minutes on each side. During the last 2 minutes of cooking, toast the buns on the grill. Put the burger on the bun, drizzle with mustard sauce, and top with tomato, onion and lettuce.
• TIP: Make mini burgers for a kid-sized meal.
• Step 3: Make fruit salad with couscous Make fruit salad with couscous. Whisk 1 tablespoon vinegar, 2 teaspoons of finely-chopped shallots, 2 tablespoons orange juice, 2 tablespoons of extra-virgin olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Fold in 1 cup blueberries and raspberries, 1 cup chopped nectarines, 2 tablespoons chopped almonds, and 2 cups whole-wheat couscous. Kids will love it for lunch or as a side dish.
• Step 4: Make healthy chicken fingers Make healthy chicken fingers. Preheat the oven to 375 degrees Fahrenheit. Mix 1 cup flour, 1 teaspoon salt, 1/2 teaspoon pepper, and 1/4 teaspoon baking powder in a shallow bowl. Beat an egg in another shallow bowl. Dredge 1 pound of chicken breast in flour, then in the egg, and back in the flour. Be sure to shake off excess flour.
• Step 5: Bake for 15 minutes Place on a baking sheet and lightly spray with cooking spray. Bake for 15 minutes, turn them over, spray, and bake for five more minutes. Make dipping sauce by combining the 1/4 cup spicy brown mustard and 1/4 cup honey in a small bowl. Dip and enjoy.
• FACT: A toddler should get between 1,000 and 1,400 calories a day, depending on size, activity level, and age.

You Will Need

• Condiments
• Ground turkey
• Turkey bacon
• Hamburger buns
• Vegetables
• Cider vinegar
• Orange juice
• Extra-virgin olive oil
• Fruits
• Whole-wheat couscous
• Flour
• Baking powder
• Egg
• Chicken
• rinsed and blotted dry
• Mini burger buns (optional)

Instructions

• Step 1: Chew some beef jerky Chew on some beef jerky; it’s high in protein. Just choose low-sodium brands.
• Step 2: Have some French fries Nibble on some French fries — but make them at home so you can fry them in canola or safflower oil rather than the corn oil used in many eateries, which is full of saturated fat.
• TIP: Oven fries are even healthier.
• Step 3: Pig out on pork rinds Pig out on pork rinds. Yes, they’re made from pigskin and they’re usually deep-fried. But they have no carbs, lots of protein, and nearly half the fat is unsaturated.
• TIP: Buy microwave pork rinds; they’re better for you than deep-fried.
• Step 4: Pop some popcorn Pop some popcorn. It’s a whole grain, making it a great source of fiber — as long as you don’t pop it in oil or drown it in butter.
• Step 5: Be a coco-nut Indulge in some coconut. Even though it contains a lot of saturated fat — the kind that raises your bad cholesterol — researchers have found that it raises your good cholesterol even more, so in the end you come out ahead. Just be aware that it is high in calories.
• TIP: Pair coconut with dark chocolate, which contains heart-healthy antioxidants.
• Step 6: Order a pizza Order a pizza without guilt: the cheese is chock full of calcium and the tomato sauce delivers the antioxidant lycopene. Add some vegetable toppings, request a thin crust, and enjoy!
• FACT: France has the fewest junk food junkies, with only 19 percent of French people agreeing with the statement, “I like the taste of fast food too much to give it up.”

You Will Need

• Beef jerky
• French fries
• Pork rinds
• Popcorn
• Coconut
• Pizza
• Microwavable pork rinds (optional)
• Dark chocolate (optional)

Instructions

• Step 1: Reduce fat Reduce the fat in baked goods by using half the amount of butter, oil, or shortening and using applesauce, mashed banana, or prune puree for the other half. In recipes that call for whole milk, use fat-free milk instead.
• TIP: Look for ready-made fruit-based fat replacers in the baking aisle of your grocery store.
• Step 2: Cut sugar Cut the amount of sugar in a recipe by one-third to one-half and add sweetness-enhancing spices such as cinnamon, cloves, and nutmeg, or flavorings such as vanilla or almond extract.
• Step 3: Go easy on the salt Go easy on the salt. Unless the recipe uses yeast, which requires salt for leavening, reduce the amount of salt by one-half or eliminate it completely.
• Step 4: Use whole grain-pasta Use whole-grain pasta instead of enriched pasta. Not only will you reduce the number of calories; you’ll triple your fiber intake.
• Step 5: Employ healthy cooking techniques Employ healthy cooking techniques such as broiling, grilling, and steaming instead of frying. Use nonstick pans and cooking spray to reduce added fat and calories.
• Step 6: Switch to lean meats Eat lean cuts of beef and pork, turkey, and seafood.
• Step 7: Reduce portion size Reduce the portion size of meals that are still higher in fat, salt, or sugar despite replacements. Bon appetit!
• FACT: The recommended intake of fiber is about 20 grams to 35 grams a day. Most Americans only get about half that, with 14 to 15 grams consumed per day.

You Will Need

• Applesauce
• mashed banana
• or prune puree
• Fat-free milk
• Cinnamon
• cloves
• and nutmeg
• Vanilla or almond extract
• Whole-grain pasta
• Nonstick pans and cooking spray
• Lean meats
• Smaller portion sizes
• Fruit-based fat replacers (optional)

Instructions

• Step 1: Jump-start your morning Jump-start your morning with low-fat protein foods such as peanut butter, hard boiled eggs, nuts, or lean slices of poultry or meat.
• TIP: Protein will keep you feeling full longer.
• Step 2: Enjoy low-fat dairy products Enjoy low-fat dairy products, such as low-fat yogurt, skim milk, and low-fat cottage cheese.
• Step 3: Start your day with whole grains Start out your day with whole grains such as a whole-wheat bagel, low-fat bran muffins, hot or cold whole-wheat cereals, or crackers.
• TIP: Choose a cereal with at least 5 grams of fiber per serving.
• Step 4: Satisfy your hunger Satisfy your hunger with a healthy fruit parfait. Mix your favorite fruit and granola with low fat-yogurt.
• Step 5: Kick off the morning Kick off the morning with fresh fruits and vegetables. Add fresh fruit to a multigrain pancake or to cold cereal.
• Step 6: Boost your energy Boost your energy with a morning smoothie. Toss the banana, blueberries, crushed ice, yogurt, and honey in a blender for 45 seconds, or until smooth. This snack is full of antioxidants and vitamins.
• Step 7: Eat smart Eat smart if you are on the go. Grab a granola bar, trail mix, string cheese, hard-boiled eggs, or orange slices. Stay alert and healthy by making breakfast the most important meal of your day.
• FACT: Cheerioats, now known as Cheerios, were introduced in the 1940s as the world’s first ready-to-eat oat cereal.

You Will Need

• Low-fat protein
• Low-fat dairy products
• Whole grain foods
• Fruit parfait
• Fresh fruits and vegetables
• 1 ripe banana
• cut in pieces
• 2 c. blueberries
• 1/2 c. crushed ice
• 2 c. low-fat yogurt
• 1/4 c. honey
• Granola bar
• Trail mix
• String cheese
• Hard-boiled egg
• Orange slices
• Equipment:
• Blender
• Cereal with 5 grams of fiber (optional)

Instructions

• Step 1: Make a chickpea salad Make a chickpea salad. Toss the chickpeas, chopped celery, tomatoes, scallions, olives, olive oil, fresh basil, lemon juice, and 1/8 teaspoon pepper in a large bowl. Serve the salad at room temperature.
• TIP: Make the salad in advance and store it in the refrigerator for up to 3 days.
• Step 2: Make a raisin and carrot salad Make a raisin and carrot salad. Mix the raisins, yogurt, grated carrots, and fat-free dressing in a small bowl. Refrigerate for a couple of hours to let the flavors blend, and eat with pita bread or as a side salad.
• Step 3: Make oven fries Make oven fries. Preheat your oven to 450 degrees Fahrenheit. Place the canola oil, paprika, chili powder, and potatoes in a large bowl and toss. Place the fries in a single layer on a baking sheet for 25 to 30 minutes, turning halfway through. Remove them from the oven and sprinkle them with salt.
• Step 4: Make turkey tomato stew Make turkey tomato stew. Add the sliced carrots and celery, chicken broth, canned tomatoes, onion, tomato paste, minced garlic, dried basil, and 1/4 teaspoon pepper in a large pot. Bring it to a boil, reduce heat, and simmer uncovered for 30 minutes. Then add the peas and turkey, and simmer for 15 additional minutes. Divide leftovers into single-serving containers and store in the refrigerator or freezer.
• FACT: 80 to 90 percent of the world’s chickpeas come from India.

You Will Need

• 1 16-oz. can chickpeas
• rinsed and drained
• 3 celery stalks
• finely chopped plus 1 c. celery
• sliced
• 3 plum tomatoes
• diced
• 3 scallions
• sliced thinly
• 1/2 c. olives
• pitted and chopped
• 1 tbsp. olive oil
• 8 basil leaves
• shredded
• Juice from 3 lemons
• 3/8 tsp. pepper
• 3 tbsp. raisins
• 1 tbsp. nonfat plain yogurt
• 2 small carrots
• grated plus 1 c. carrots
• sliced
• 1 tbsp. fat-free dressing
• 2 tbsp. canola oil
• 1/2 tsp. paprika
• 1/2 tsp. chili powder
• 1 large potato
• sliced into strips
• 1 large sweet potato
• sliced into strips
• 1/2 tsp. salt
• 1 10.5-oz. can low sodium
• fat-free chicken broth
• 1/2 c. onion
• chopped
• 1 tbsp. tomato paste
• no salt added
• 1 garlic clove
• minced
• 1 tsp. dried basil
• 10-oz. package frozen peas
• 3 1/2 c. turkey breast
• chopped

Instructions

• Step 1: Make a feta and herb dip Make a feta and herb dip. Puree the feta cheese, yogurt, beans, 1 tablespoon lemon juice, garlic salt, and pepper in a food processor until smooth. Add 1/4 cup each mint, dill, chives, and parsley, and blend again. Serve the dip with fresh vegetables.
• Step 2: Make Mexican-style coleslaw Make Mexican-style coleslaw. Whisk the vinegar, 2 tablespoons oil, 1/3 cup cilantro, and salt in a large bowl. Toss in 1 1/2 cup grated carrots and cabbage.
• Step 3: Make carrots Marsala Make carrots Marsala. Combine the wine, water, 10 sliced carrots, the remaining olive oil, and 1/8 teaspoon pepper in a large saucepan. Bring it to a boil, cover, reduce heat, and simmer for 10 minutes, stirring occasionally. Place the Marsala on a platter and sprinkle it with 1 tablespoon parsley.
• Step 4: Make broiled sole with mustard sauce Make broiled sole with mustard sauce. Mix the mustard, mayonnaise, 1 tablespoon parsley, and 1/8 teaspoon pepper in a small bowl.
• Step 5: Cook the sole Place the sole on a baking sheet and spread the mustard sauce evenly over the fillets and broil the fish 3 to 4 inches from the heat for 4 minutes. Then arrange them on a platter, garnished with lemon wedges.
• FACT: Each year, about 1.6 million cases of diabetes are diagnosed in people aged 20 or older.

You Will Need

• 1/2 c. crumbled feta cheese
• 3/4 c. nonfat plain yogurt
• A 15-oz. can white beans
• 3 tbsp. lemon juice
• 1 tsp. garlic salt
• 1 3/4 tsp. freshly ground pepper
• Fresh herbs
• Fresh vegetables
• 1/4 c. rice vinegar
• 3 tbsp. extra virgin olive oil
• 1/4 tsp. salt
• Carrots
• 6 c. sliced green cabbage
• 1/4 c. Marsala wine
• 1/3 c. water
• 4 garlic cloves
• minced
• 8 boneless
• skinless chicken thighs
• 2 tbsp. Dijon mustard
• 3 tbsp. low-fat mayonnaise
• 1 1/2 lbs. sole fillets
• 1 large lemon
• cut in wedges

Instructions

• Step 1: Make light fare Make light summer fare in the dog days of summer with linguine from whole grains mixed with eggplant, or pasta with chicken or shrimp.
• Step 2: Barbecue everything Barbecue more than hot dogs and hamburgers. Prepare kebobs or put shrimp and plank-grilled salmon on the barbecue with assorted vegetables or fruit. Shortcut the effort with grilled vegetables on Focaccia for a healthy meal in minutes.
• TIP: Fruits and vegetables are best for certain seasons — use strawberries in spring, peaches in summer, and sweet potatoes in winter.
• Step 3: Fix fresh snacks Fix fresh fruit and homemade trail mix snacks. Save time with pre-washed bagged lettuce, and cut up some cucumbers, tomatoes, grapes, and apples to grab on the run.
• Step 4: Make salad the meal Make salad the meal, with garden veggies and chicken, dried fruit, almonds, and nuts. Make fruit salads to accompany meals all summer.
• TIP: Insist the family drink water instead of soda to stay properly hydrated.
• Step 5: Go exotic Go exotic. Make gazpacho with lime chicken or throw together tomatoes, various colors of bell peppers, red onions, and baby spinach for a gazpacho salad with red wine vinaigrette.
• Step 6: Blend slushies Blend up seedless watermelon and freeze it to treat the family with slushies later. Try putting together a frozen limeade pie for a nice surprise. Be cool and stay well fed.
• FACT: From 2002 to 2008, farmers converted to organic systems and increased organic cropland at an annual rate of 15 percent.

You Will Need

• Food
• Recipes
• Imagination

Instructions

• Step 1: Make a stir-fry Make a stir-fry. Heat one tablespoon vegetable oil in a large skillet and cook the cubed chicken until it’s no longer pink and set it aside. Add a second tablespoon of vegetable oil to a skillet and cook a package of frozen stir-fry vegetables. Then add the chicken and stir fry sauce and heat them through. Serve it with cooked rice.
• Step 2: Prepare soup Prepare vegetable soup using assorted frozen vegetables, like corn, peas, bell peppers, carrots, potatoes, and green beans. Add chicken broth and whole grain pasta shells for a hearty meal.
• Step 3: Try a spinach side dish Try a tasty spinach side dish. Saute minced garlic in olive oil and add frozen spinach leaves, cooking until tender. Top with pepper and grated Parmesan cheese.
• Step 4: Have healthy fish tacos Have delicious, healthy fish tacos. Cook frozen fish sticks or filets, wrap them in a corn tortilla, and add salsa fresca, shredded cabbage, and sliced avocado.
• Step 5: Reach for shrimp Reach for frozen shrimp, which is perfect when paired with whole grain angel hair pasta or linguine. Top it with marinara or white wine sauce.
• Step 6: Have dessert Have dessert using frozen fruit, yogurt, and low-calorie sweetener to make a smoothie. You don’t have to sacrifice your health and can eat straight out of the freezer.
• FACT: Clarence Birdseye is credited with inventing the quick-freezing method used for modern frozen foods in 1924.

You Will Need

• Vegetable oil
• Skinless
• boneless
• cubed chicken
• Frozen foods
• Stir-fry sauce
• Rice
• Chicken broth
• Whole grain pasta
• Corn tortillas
• Shredded cabbage
• Salsa fresca
• Sliced avocado
• White wine or marinara sauce
• Yogurt
• Low-calorie sweetener

Instructions

• Step 1: Make a turkey quinoa salad Make a turkey quinoa salad. Combine an 8 3/4-ounce can of corn, a 5-ounce can of turkey, a 15-ounce can red kidney beans, 1/2 cup green onion, 1 small bell pepper, chopped, 2 cups quinoa, 1/4 cup fresh cilantro, and 1/3 cup ranch dressing in a large bowl.
• Step 2: Make iced peach-blueberry soup Make a cold peach-blueberry soup. Blend a 15-ounce can of peaches, a 15-ounce can of blueberries, 1/4 teaspoon of cinnamon, 1/4 teaspoon cardamom, 1 tablespoons of lemon juice, and an 8-ounce container of plain fat-free yogurt in a blender for 45 seconds. Place in bowls and top with 1/3 cup toasted almonds.
• TIP: Place the canned peaches and blueberries in the refrigerator ahead of time so they are cold.
• Step 3: Make Mexican sloppy joes Make sloppy Joes. Brown 1 1/4 pounds of lean ground turkey or beef over medium-high heat in a large skillet. Add one 15 1/2-ounce can of sloppy Joe sauce, a 7-ounce can of corn, and 1 cup of kidney beans. Cook for 3 to 4minutes. Put a tortilla in a soup bowl and ladle the sloppy jJoe mixture into the middle, and top with tomatoes and cheese.
• Step 4: Make frozen pear fudge pops Make frozen pear fudge pops. Blend a 15-ounce can of pears, 1/2 teaspoon vanilla extract, a 3 1/2-ounce box of instant chocolate pudding, and 1 1/2 cups of 2 percent milk in a blender on medium-high for one minute. Pour into paper cups. Insert a Popsicle stick and place in the freezer until solid, about 3 hours.
• FACT: The Gerber Products Company took over the baby food market in 1928, when they introduced the first successful baby food.

You Will Need

• Canned foods
• Fresh vegetables
• Quinoa
• cooked and cooled
• Herbs and spices
• Ranch dressing
• Lemon juice
• Yogurt
• Sliced almonds
• toasted
• Lean ground beef or turkey
• Sloppy Joe sauce
• Corn tortillas
• Vanilla extract
• Instant chocolate pudding
• Milk
• 3-oz. cups
• Popsicle sticks

Instructions

• Step 1: Make a Greek salad with chicken Make a Greek salad with chicken. Whisk olive oil, 1/2 teaspoon dried oregano, 1/8 teaspoon salt, 1/8 teaspoon ground pepper, 1/2 teaspoon garlic powder, and the red wine vinegar in a salad bowl. Add the chicken, lettuce, cucumber, tomato, red onion, feta cheese, and olives and toss. Serve with pita bread and hummus.
• Step 2: Make sweet potato fries Make sweet potato fries. Preheat your oven to 450 degrees Fahrenheit and place 2 teaspoons canola oil, 1/4 teaspoon salt, a pinch cayenne pepper, and the sweet potato wedges in a bowl and toss to coat. Then place on a baking sheet and bake for 10 minutes, turn, and bake for 10 more minutes.
• Step 3: Make spiced Pinto beans Make spiced pinto beans. Saute a clove of chopped garlic, jalapeno, white onion, and 1/2 teaspoon chili powder in 2 teaspoons canola oil until soft. Then add the broth, beans, 1/4 teaspoon cumin, and 1/4 teaspoon salt. Mash half of the beans with a fork and simmer until heated through. Then add the cilantro and serve hot.
• TIP: You can substitute water for the broth.
• Step 4: Make a vanilla-cherry milkshake Make a vanilla-cherry milkshake. Blend the ice cream, cherries, milk, and vanilla extract until the mixture is smooth. Then grab a spoon because this milkshake is thick and delicious.
• FACT: “Canola” is an acronym that comes from the words Canada, oil, low, and acid.

You Will Need

• Vegetable oil
• Seasonings
• Red wine vinegar
• 1 1/4 c. chopped cooked chicken
• Vegetables
• 1/4 c. feta cheese
• 1/4 c. sliced black olives
• Pita bread
• Hummus
• 1 large sweet potato
• cut into wedges
• 1/2 jalapeno
• minced
• 2 tbsp. vegetable broth
• 1 c. canned pinto beans
• 1 c. reduced-fat vanilla ice cream
• 2 1/4 c. frozen
• pitted cherries
• 1 c. nonfat milk
• 1 tsp. vanilla extract

Instructions

• Step 1: Review your traditional recipes Review your traditional recipes with a pencil in hand, marking problematic ingredients. As you look at the recipes, consider whether you can substitute for — or omit — the things you can’t eat.
• TIP: At first, try modifying recipes that contain very little flour or gluten-containing ingredients. You may be able to omit the flour without ruining the recipe.
• Step 2: Consider pasta dish substitutions Consider pasta dish substitutions. Gluten-free pasta made from brown rice is an option — so are traditional Asian rice noodles.
• Step 3: Consider baked goods Know that you can still enjoy baked goods. Instead of wheat flour, use gluten-free flour substitutes like millet, soy, white or brown rice, tapioca, or garbanzo bean flour in your recipe.
• Step 4: Consider main courses Consider main courses. You can flour or bread meats with cornmeal, potato flakes, crushed potato chips, gluten-free cereal, or gluten-free bread crumbs.
• Step 5: Consider soups When making soups, instead of the gluten flour usually used to thicken soups, use cornstarch instead. Making sauces or gravies? Tapioca and tapioca starch can be used as gluten-free thickeners. So can arrowroot, cornstarch, and potato starch. Smooth gravies can be prepared with sweet rice flour. Now enjoy your favorite foods gluten-free.
• FACT: The first cookbook was published in Italy in 1474.

You Will Need

• Traditional recipes
• Pencil
• Pasta dish substitutions
• Baked good substitutions
• Main course substitutions
• Soup substititions
• And sauce and gravy substitutions

Transcript

Woman: Want to subtract fat when baking?

Man: Health to go!

Woman: Substitute three ripe mashed bananas for every half cup of butter, lard, shortening or oil, or one cup of applesauce per one cup of fat. Rich!

Instructions

• Step 1: Get the kids involved Give your children a list of healthy options. If they insist on an empty calorie treat like potato chips or cookies, see if you can find a recipe for a more nutritious, homemade version – like baking thinly-sliced yams brushed with a little olive oil until they’re crisp, or making cookies out of natural peanut butter.
• TIP: Use applesauce instead of butter in baked goods. Make cookies and muffins with oats, dried fruit, and nuts.
• Step 2: Plan your shopping Plan your shopping list for a week’s worth of after-school snacks before going to the grocery store. Decide whether you will prepare snacks ahead of time or make them daily.
• TIP: If time is an issue, prepare snacks ahead of time and package them individually for ease of availability.
• Step 3: Make a dip Make a dip to accompany some of the snacks. For fruit, make a sweet dip with flavored yogurt or apple sauce. For veggies make a low-calorie ranch dip. Grains such as baked tortilla chips or whole wheat crackers go well with salsa or hummus.
• Step 4: Plan activities Make snack time interactive. Let the kids construct their own kid-sized pizzas, or pile assorted fruits onto toothpick skewers for a fruit kabob.
• TIP: Use low-fat mozzarella and a whole-grain English muffin or pita for kid-sized pizza.
• Step 5: Try frozen snacks Freeze bananas and then roll them in low-fat chocolate sauce and nuts. Make your own frozen pops out of pure pureed fruit. Or offer them a handful of frozen grapes. Anything fruity that comes out of the freezer will seem like an ice cream treat.
• Step 6: Be open to non-traditional snacks Don’t become boxed in by what you feel a ‘snack’ should look like. It can be a petite portion of whatever your child likes to eat. The important thing is that it’s nutritious and not too caloric. Happy noshing!
• FACT: A healthy after-school snack helps active kids with fast metabolism to concentrate better on homework.

You Will Need

• Planning time
• Shopping time
• Counter space
• Assorted dairy products
• Fruits
• Vegetables
• Grains

Instructions

• Step 1: Choose whole grain pasta Buy whole grain or blend pasta. Pastas made from a mixture of whole grain and white flour have a taste and texture similar to traditional pasta but provide much better nutrition.
• TIP: Try several different whole grain and blend pastas to see which taste best and provide sufficient fiber and vitamins.
• Step 2: Choose a healthy sauce Avoid pasta sauces heavy with cream, cheese, or fatty meats. Choose a light, flavorful tomato sauce instead, or add a drizzle of extra virgin olive oil with sun-dried tomatoes and herbs.
• TIP: Check the nutrition facts on bottled pasta sauce to determine the fat content. Even some meatless tomato sauces contain a lot of fat from oil.
• Step 3: Add veggies Add vitamins and fiber to your sauce with healthy vegetables. Try roasted eggplant, peppers, or zucchini, or mix in ripe olives and mushrooms.
• Step 4: Use low-fat meats Substitute ground turkey or chicken for beef in meat sauces and meatballs, and try Italian sausage made from turkey instead of the traditional pork or veal.
• Step 5: Spice it up Reduce the need for salt in your sauce by adding other herbs and spices. Make a fiery sauce with red pepper flakes, or try adding aromatic sweet basil.
• TIP: Rinsing cooked pasta before serving reduces the vitamin content.
• Step 6: Switch to reduced-fat cheese Use reduced-fat ricotta and mozzarella in lasagna and ravioli. Try low-fat parmesan cheese on spaghetti, and limit yourself to a few sprinkles instead of a mound.
• Step 7: Eat less Enjoy pasta in moderation. The carbohydrates in pasta provide energy, but excessive portions provide too many calories and can raise blood sugar.
• FACT: Did you know? Standard pasta contains approximately 41 grams of carbohydrates per serving, compared with 31 grams in low-carb pasta.

You Will Need

• Whole grain or blend pasta
• Light pasta sauce
• Extra virgin olive oil
• Sun-dried tomatoes
• Herbs
• Vegetables
• Ground turkey or chicken
• Red pepper flakes
• Basil
• Reduced-fat cheese

Instructions

• Step 1: Get them involved Get your child involved in lunch planning and preparation. Kids are more apt to eat a meal if they’ve been allowed some input.
• Step 2: Be flexible Be flexible about what constitutes lunch. If your child prefers breakfast foods, let them take whole-grain cereal and chopped fruit and nuts, or hard-boiled eggs and turkey sausage.
• TIP: Whenever you serve a nutritious dinner that your child enjoys, set aside a portion for them to take for lunch the next day. Warm the leftovers and pack them in an insulated lunch sack to keep the meal hot for up to five hours.
• Step 3: Pack flavored milk Pack flavored milk; research shows children are more likely to drink it over the plain stuff. And even though it adds sugar to your child’s diet, some studies indicate that flavored milk drinkers do not consume more sugar or fat than plain milk drinkers.
• TIP: Do watch the overall sugar content of the lunch you pack; kids who eat a low-sugar lunch focus better throughout the afternoon, according to one study.
• Step 4: Include dips If you’re packing raw vegetables, include a tasty dip, like low-fat Ranch dressing, salsa, or hummus. Studies show kids will eat almost anything if they can dip it into something tasty. Let your child choose the vegetables and encourage them to try new ones. Include some fancy toothpicks so they can spear and dip.
• Step 5: Focus on presentation Make the food look appetizing by including fruits and vegetables in vibrant colors and cutting them into eye-pleasing shapes. A kid who turns up their nose at a carrot stick might eat carrot curls.
• Step 6: Rethink the sandwich Rethink the traditional sandwich. See if your child will eat their tuna salad between hearts of Romaine, inside a red pepper boat, or on celery stalks.
• Step 7: Don’t force any foods Don’t bother packing foods you know your child won’t eat; they’ll just get traded or thrown away. Make it your mission to give them the most nutritious alternatives they will devour.
• FACT: The typical school-age child generates 67 pounds of lunch trash over the course of the academic year, according to the Environmental Protection Agency.

You Will Need

• Your child’s opinion
• Flexibility
• Flavored milk
• Dips
• Decorative toothpicks
• An insulated lunch bag (optional) (optional)

Instructions

• Step 1: Know your facts Read the label on your ramen. These noodles are mostly carbohydrates and fat, so you will want to balance that with protein, vitamins, and minerals.
• Step 2: Discard the flavor packet Discard the flavor packet. It contains mostly sodium and is not healthy at all. If you really want the flavor, use one-quarter or less of the seasoning.
• TIP: Replace the ramen seasoning with your own mixture of spices, sauces, or stock.
• Step 3: Add protein Add a protein source to your ramen dish. Crack an egg into the boiling water for egg drop ramen, or add lean chicken or beef.
• TIP: Nuts are also a good source of protein. Stir peanuts or cashews into your noodles.
• Step 4: Add vegetables Add nutrients to your ramen by mixing in vegetables. Broccoli and carrots are chock full of vitamins, but any mix of fresh or cooked vegetables will do the trick.
• Step 5: Cook and mix Cook your noodles and additional ingredients, mix everything together, season, and serve.
• Step 6: Check online Check online for more ramen recipes. The possibilities are endless.
• FACT: If you stretched out all the noodles in a package of ramen to form a straight line, it would be about 167 feet long.

You Will Need

• Ramen noodles
• A source of protein
• Vegetables
• A computer with internet access
• Spices
• sauces
• or stock (optional)
• Peanuts or cashews (optional)

Instructions

• Step 1: Eat oatmeal Eat oatmeal. It’s fast, healthy, filling, and affordable. Dress it up with a spoonful of jam, a sprinkling of nuts or dried fruit, a dollop of peanut butter, or a drizzle of maple syrup.
• TIP: Instant oatmeal takes just a couple of minutes to make but can be packed with sugar, so look for plain varieties.
• Step 2: Eat non-fat yogurt Reach for a non-fat yogurt. It’s full of protein and calcium, and it’s great with some banana, granola, raisins, or nuts. It’s also a smart dessert.
• Step 3: Eat nut butters Know your nut butters. Peanut butter sets the standard, but there’s also almond, cashew, and even soybean butter. Try a spoonful on apples, celery, whole-grain crackers, and even plain pasta.
• Step 4: Use whole grain pitas & tortillas Use whole grain pita bread and tortillas for eating on the go. They’re perfect for holding scrambled eggs, tuna salad, or cheese and lean deli meat.
• Step 5: Scramble eggs Scramble some eggs. Crack them into a mug, beat in milk or water, and microwave for about a minute. Top with cheese, onions, and lean ham or chicken, and pair with a whole-grain bread, bagel, or English muffin.
• Step 6: Bake a potato Bake a potato. Stab a potato with a fork and microwave it for 8 to 10 minutes, flipping it halfway through. Carefully slice and top the hot potato with cheese, chicken, and sour cream.
• FACT: Studies show that the average first-year college student gains about half a pound a week!

You Will Need

• Instant oatmeal
• Non-fat yogurt
• Peanut butter or other nut butters
• Whole grain pita and tortilla
• Eggs
• A whole potato
• Garnishes like nuts
• fruit
• maple syrup
• granola
• cheese
• and sour cream
• Whole-grain offerings like crackers
• pasta
• bread
• bagels
• and English muf
• And deli meat or tuna

Instructions

• Step 1: Put beans in cookies Puree white beans and substitute them for half the butter in your cookie recipes. Voila! Less fat and more fiber.
• Step 2: Mix veggies with meat The next time you make kid-friendly meatloaf, throw whatever vegetables you have on hand into the food processor and mix them in with the chopped meat. Do the same with hamburgers and spaghetti sauce.
• TIP: Research proves that kids don’t notice when steamed broccoli and cauliflower are blended into pasta sauce.
• Step 3: Add kick to cake Add pureed spinach, beets, or prunes to a brownie or chocolate cake mix. For white and yellow cakes, use pureed carrots or apples.
• Step 4: Make squash mac ‘n’ cheese Bake a whole squash, mash it, and stir it into your favorite mac ‘n’ cheese dish.
• Step 5: Add crunch to salads Add crunch to salad favorites like tuna and chicken by mixing in shredded cabbage.
• Step 6: Swap avocado for mayo Mash and whip a ripe avocado until smooth and use it in place of mayonnaise.
• TIP: Don’t give up on trying to get your kids to eat their vegetables voluntarily. One study showed that children often have to be shown a vegetable 10 to 15 times before they’ll try it.
• Step 7: Fortify your potatoes Fortify mashed potatoes by blending in some pureed cauliflower.
• Step 8: Make pumpkin pancakes Fold pumpkin into your morning pancakes.
• Step 9: Punch up a smoothie Sneak pureed carrots into a fruit smoothie.
• Step 10: Make veggie muffins Make muffins more nutritious by adding grated zucchini and carrots.
• FACT: Mothers who eat fruits and vegetables when they’re pregnant and then breastfeed boost their children’s chances of liking those foods.

You Will Need

• Time
• Ingenuity
• A food processor

Instructions

• Step 1: Combine rum, milk, and pineapple Combine three ounces of coconut rum, two ounces of low-fat milk, and three tablespoons of crushed pineapple in a blender.
• Step 2: Blend Add a handful of ice and blend on high speed.
• Step 3: Pour into a glass Pour the contents of the blender into a Collins glass.
• Step 4: Serve with a straw Serve with a straw and enjoy it guilt-free… well, close enough!
• FACT: ‘Piña colada’ is Spanish for ‘strained pineapple.’

You Will Need

• 3.0 oz coconut rum
• 2.0 oz low-fat milk
• 3.0 tbsp crushed pineapple
• A blender
• Ice
• A Collins glass
• A straw

Instructions

• Step 1: Combine vodka and diet cola Combine two ounces of vodka and three ounces of diet cola in the Collins glass with ice.
• TIP: Substitute rum for vodka for a Cuba libre light.
• Step 2: Stir slowly Stir slowly.
• Step 3: Garnish with lime Garnish with a lime wedge, and made a toast to skinny bitches everywhere!
• FACT: An ounce and a half of vodka or rum has about 95 calories, compared to 100 calories in a bottle of light beer or 120 calories in a glass of chardonnay.

You Will Need

• 2.0 oz vodka
• 3.0 oz diet cola
• A Collins glass
• Ice
• A lime wedge
• 2.0 oz rum (optional)