6 Easy Lunch Kabobs!

Running out of healthy lunch ideas? Getting tired of making the usual lunch? Try these amazing Kabobs for anyone and everyone in the family!

Picture from Mom on Timeout Blog

Pepperoni Pizza (Fresh Mozzarella, Pepperoni Slices, Cherry Tomatoes, Flat bread)

Salami Caprese ( Salami, Marinated Mozzarella Balls, Basil Leaves, Cherry Tomatoes)

Turkey Club (Slices of Turkey, Bacon, Sourdough Bread, Avocado, Swiss Cheese, Lettuce)

Chicken Cobb Salad (Lettuce, Grilled Chicken, Avocado, Cherry Tomatoes, Bacon, Boiled Egg)

Chicken Quesadillas (Cheddar Cheese, Tortilla, Grilled Chicken)

BLT (Sourdough Bread, Bacon, Lettuce, Cherry Tomatoes)

These recipes were found on Mom on Timeout Blog. Follow this link for the full details. 

Squash Soup

This soup is perfect for a cold night and contains tons of delicious vegetables. To make this meal a My Plate meal, add a whole grain roll and sliced fruit for dessert!

Ingredients

1 tablespoon olive oil

2 onion (medium, chopped)

2 carrot (medium, chopped)

2 garlic clove (minced)

1 cup tomato puree (canned)

5 cups chicken or vegetable broth, low-sodium

4 cups winter squash (cooked)

1 1/2 tablespoons oregano (dried)

1 1/2 tablespoons basil (dried)

Directions

1. In a large saucepan, warm oil over medium heat.

2. Stir in onions, carrot and garlic.

3. Cook for about 5 minutes, covered.

4. Stir in the tomato puree, chicken broth, cooked squash, and herbs.

5. Bring soup to a simmer and cook, covered, for 30 minutes.

This recipe was found on the USDA's What's Cooking Website. Click here to view the original recipe.

Looking for Heart Healthy Recipes?

The American Heart Association has a wonderful website for heart healthy recipes. The following two recipes are not only heart healthy, but are kid-friendly, nutritious and delicious!

Add a side salad to this meal to really 'amp-up' your veggies!

Would you like to take a look at the American Heart Association's other recipes? Click here.

Healthy Thanksgiving Ideas: Desserts

SWEET POTATO APPLE CAKE

Serves 9

Sweet potatoes and apples add moistness and natural sweetness to this simple cake. 

Ingredients:


Natural cooking spray 
1 cup whole wheat pastry flour 
1 teaspoon baking soda 
1/2 teaspoon salt 
1/2 teaspoon ground cinnamon 
1 teaspoon ground nutmeg 
1/2 cup brown sugar 
1 egg 
1 large apple, peeled, cored and grated 
1 (3/4-pound) sweet potato, peeled and grated 
1 teaspoon vanilla extract 
1/2 cup chopped walnuts

Method:

Preheat oven to 350°F. Lightly oil an (8-inch) baking pan with cooking spray; set aside. 

In a large bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg; set aside. In a second large bowl, whisk together sugar and egg until well combined. Stir in apple, sweet potato, vanilla and walnuts and then add apple mixture to flour mixture and stir to combine. 

Transfer batter to prepared pan and bake until cake pulls away from the edges and is deep golden brown, 40 to 50 minutes. Set aside to let cool and then cut into squares and serve.

Nutrition:

Per serving (about 4oz/104g-wt.): 190 calories (45 from fat), 5g total fat, 0.5g saturated fat, 25mg cholesterol, 300mg sodium, 34g total carbohydrate (4g dietary fiber, 17g sugar), 4g protein

GINGERSNAP COOKIES

Makes 48 cookies

An excellent gift from the kitchen, this is a spicy, snappy mix for deliciously simple homemade cookies. Package this cookie mix for gift giving with our downloadable gift tag.

Ingredients:

1 1/4 cups packed dark brown sugar 
2 1/4 cups all-purpose flour 
3/4 teaspoon baking powder 
1/4 teaspoon baking soda 
1/4 teaspoon sea salt 
1 3/4 teaspoons ground ginger 
1 1/4 teaspoons ground cinnamon 
1/4 teaspoon ground cloves 
3/4 cup (1 1/2 sticks) unsalted butter, melted 
1 egg

Method:

Spoon brown sugar into a 1-quart jar and press down until you have an even layer. Whisk together flour, baking powder, baking soda and salt in a bowl; spoon into jar over brown sugar. Sprinkle ginger, cinnamon and cloves over the top. Seal jar until ready to use. 

To make the cookies, preheat oven to 350°F. Pour cookie mix into a large bowl and stir in butter and egg. Roll dough into balls the size of large marbles and place an inch apart on ungreased baking sheets. Bake in the middle of the oven until firm and lightly browned on edges, about 14 minutes. Transfer cookies to racks to cool. 

Nutrition:

Per serving (1 cookie): 70 calories (25 from fat), 3g total fat, 2g saturated fat, 10mg cholesterol, 30mg sodium, 10g total carbohydrate (0g dietary fiber, 6g sugar), 1g protein

FROSTED SPICED CUPCAKES

Makes 16

It's hard to believe when you taste them, but these sweet treasures are gluten free, egg free and dairy free. They're also perfect for birthday parties, holidays or any occasion where there's a reason to celebrate with moist, delicious cupcakes. 

Ingredients:

For the Cupcakes 

1/2 cup canola oil 
1/2 cup unsweetened almond milk or other non-dairy milk 
1 (6-ounce) container plain coconut milk yogurt 
3/4 cup sugar 
1 tablespoon egg replacer, such as Ener-G, mixed with 1/4 cup warm water 
2 cups white rice flour 
1/2 teaspoon xanthan gum 

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon, plus more for sprinkling

1/2 teaspoon ground nutmeg

1/8 teaspoon ground cloves

For the Frosting

1/4 cup vegan margarine, softened 
1 1/2 cups powdered sugar 
1 to 2 tablespoons unsweetened almond milk or other non-dairy milk 
1/4 teaspoon gluten-free vanilla extract

Method:

Preheat oven to 350°F. For the cupcakes, whisk together oil, almond milk, yogurt, sugar and egg replacer-water mixture in a large bowl. In a separate large bowl, mix together rice flour, xanthan gum, baking powder, baking soda, salt, cinnamon, nutmeg and cloves. Add flour mixture to milk mixture and stir to combine. Spoon batter into 16 paper-lined standard muffin tins, filling each about two-thirds full. Bake until cooked through and light golden brown, 20 to 25 minutes. Transfer cupcakes to a wire rack and set aside to let cool completely. 

For the frosting, put margarine, sugar, almond milk and vanilla in a large bowl and beat with an electric mixer until well combined and fluffy, about 1 minute. Spread frosting on cupcakes, sprinkle cinnamon over the top and serve. 

Nutrition:

Per serving (1 cupcake/about 3oz/75g-wt.): 250 calories (90 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 170mg sodium, 39g total carbohydrate (1g dietary fiber, 22g sugar), 1g protein

RAW APPLE CRISP

Serves 8

A simple mixture of nuts, raisins and spices makes a delicious topping for Honeycrisp apples.

Ingredients:
4 Honeycrisp apples, cored and chopped

1/4 cup orange juice

3/4 cup pecan halves

3/4 cup hazelnuts

3/4 cup raisins

3/4 teaspoon ground ginger

3/4 teaspoon ground cinnamon

Method:

Put apples in an 8-inch square baking dish or 2-quart casserole dish. Drizzle with orange juice, toss until the fruit is coated and smooth the top. In a food processor, combine pecans, hazelnuts, raisins, ginger and cinnamon and pulse just until chopped. Spoon the nut mixture over the apple mixture and serve.

Nutrition:

Per serving (about 4oz/106g-wt.): 220 calories (130 from fat), 14g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g total carbohydrate (4g dietary fiber, 17g sugar), 3g protein

"HEALTHIFIED" PUMPKIN PIE

53% less fat, 80% less sat fat, and 24% fewer calories than the original recipe. Not an ounce of deliciousness was sacrificed in this healthified classic Thanksgiving dessert. The real secret’s in the crust.


Prep Time:25 min
Start to Finish:2 hr 25 min

Serves 8

Ingredients:

Pastry 

1 1/4 cups Gold Medal® all-purpose flour
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup vegetable oil
3 to 4 tablespoons fat-free (skim) milk

Filling

3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 teaspoon vanilla

Instructions:

Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.

In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.

Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.

High Altitude (3500-6500 ft): Use 9 1/2-inch deep-dish pie plate. Increase fat-free (skim) milk for pastry to 1/4 cup.

Nutrition:

1Serving: Calories 250 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 190mg; Total Carbohydrate 38g (Dietary Fiber 2g, Sugars 20g); Protein 7g Percent Daily Value*: Vitamin A 170%; Vitamin C 2%; Calcium 15%; Iron 10% Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat; 1 Fat Carbohydrate Choices: 2 1/2

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes andhttp://www.eatbetteramerica.com/

Healthy Thanksgiving Ideas: Side Dishes

During the weeks leading up to Thanksgiving, we will post some tasty, healthy Thanksgiving meal ideas. Our first day of ideas will be for the side dishes. Who says Thanksgiving has to be all about the turkey?

Enjoy!

BASIC MILLET WITH ONION AND PARSLEY

Serves 4 to 6

This also makes a terrific recipe for other small grains like quinoa or amaranth. Just be sure to adjust the cooking time so grains are tender but not mushy.

Ingredients:

1 cup millet
6 cups water
2 tablespoons low-sodium vegetable or chicken broth
1 cup chopped onion
1/2 cup chopped parsley

Method:

Place millet and water in a large saucepan. Bring to a boil, reduce heat to medium low and simmer until tender, about 30 minutes. Drain well.

Heat broth in a large skillet over medium heat. Add onion and cook until softened, 3 to 4 minutes. Add parsley and cook 1 minute more. Stir in cooked millet and toss gently to combine. Serve immediately.

Nutrition:

Per serving (about 13oz/368g-wt.): 170 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 30mg sodium, 33g total carbohydrate (4g dietary fiber, 2g sugar), 5g protein

CHESTNUT AND WHEATBERRY SALAD

Serves 10

A healthful and festive salad using rich, nutty chestnuts. Try grapes instead of raisins for a fresh alternative; 1 1/2 cups halved crisp red grapes will do the trick. Make sure to plan ahead and allow time for soaking the wheat berries.

Ingredients:

1 1/2 cups wheat berries
3 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 1/2 cups jarred roasted chestnuts, chopped
2 carrots, grated
3/4 cup raisins
1 cup chopped fresh mint

Method:

Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse wheat berries and place them in a large saucepan. Cover by several inches with fresh water and bring to a boil. Lower heat, cover and simmer until wheat berries are tender and some break open, about 1 hour. Drain and cool.
In a large bowl, whisk together vinegar and soy sauce. Add wheat berries and toss. Add chestnuts, carrots, raisins and mint and toss again. Serve room temperature or chilled.

Nutrition:

Per serving (about 3oz/90g): 200 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 43g total carbohydrate (6g dietary fiber, 11g sugar), 6g protein

GREEN BEANS WITH PECANS AND CLEMENTINES

Serves 8

If Clementines are unavailable, substitute 1/3 cup freshly squeezed juice and a little zest from a navel orange.

Ingredients

1 small shallot, chopped

1 1/2 teaspoons Dijon mustard

1/4 teaspoon sea salt
Zest and juice of 3 Clementines

1 1/2 pounds green beans, trimmed

1/2 cup pecans, toasted and chopped

Method

In a blender, combine shallot, mustard, salt and Clementine juice and blend until smooth. Set aside. Steam beans on a steamer rack set over simmering water until bright green and barely tender, about 6 minutes. Transfer to a large bowl and drizzle with citrus dressing. Sprinkle with pecans and Clementine zest to taste and serve.

Nutrition

Per serving (about 4 oz/111g): 80 calories (50 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 9g total carbohydrate (4g dietary fiber, 3g sugar), 2g protein

CHARD WITH SHERRY VINEGAR AND WALNUTS

Serves 8

A few tablespoons of unsalted pumpkin seeds would make a festive garnish to this sweet and tangy greens dish; use them in place of or in addition to the walnuts if you like.

Ingredients:

1/2 cup raisins
2 tablespoons sherry vinegar

2 bunches Swiss chard, preferably rainbow, stems removed, leaves sliced

1 red onion, sliced

1/4 teaspoon sea salt

1/4 cup walnuts, toasted and chopped

Method:

Put raisins and vinegar in a small bowl with 1/4 cup boiling water. Set aside to let soak 10 minutes.

Heat a large pot over medium-high heat. Drain and reserve raisins; add liquid to the pot. Add chard a few handfuls at a time, stirring and letting the chard cook down until all of it fits in the pot. Add onion and salt, lower heat to medium, cover and cook until onion and chard are tender, 10 to 12 minutes. Stir in raisins and cook 1 minute longer. Top with walnuts and serve.

Nutrition:

Per serving (about 2oz/49g): 70 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 13g total carbohydrate (2g dietary fiber, 8 sugar), 2g protein

ESPECIALLY GOOD SWEET POTATOES

Serves 8

Everybody will say how good this is--and nobody will know how good it is for you. If you happen to have leftovers, it's also great for breakfast or dessert. For an extra sweet touch, add chopped fresh pineapple or use pineapple juice instead of orange juice.

Ingredients:

3 sweet potatoes (about 21/2 pounds), peeled and cut into 1/4-inch-thick rounds
1/2 cup raisins*
1/2 cup unsweetened flaked or shredded coconut
11/2 teaspoons freshly grated nutmeg
3/4 cup unsweetened soy milk*
1/2 cup orange juice

Method:

Preheat oven to 375°F. Layer sweet potatoes, raisins, coconut and nutmeg in a 9 x 13-inch casserole dish and then drizzle all over with soy milk and juice. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.

Nutrition:

Per serving (about 5oz/140g-wt.): 140 calories (20 from fat), 2.5g total fat, 1.5g saturated fat, 0mg cholesterol, 45mg sodium, 29g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein

SMASHED POTATOES WITH STILTON

Serves 8

This is a rich side dish, ideal for serving with holiday roasts. Buy a larger wedge of Stilton (this recipe needs only about 1 1/2 ounces) and serve the remainder at another meal with quince spread or a jar of cranberry chutney.

Ingredients:

2 1/4 pounds small red potatoes, scrubbed and halved

2/3 cup warm milk

2 tablespoons unsalted butter
1/2 teaspoon sea salt
1/4 cup crumbled Stilton cheese
1/4 cup finely chopped toasted walnuts

Method:

Put potatoes in a large saucepan and cover with cold salted water by 1 inch. Bring to a boil over high heat, lower heat and simmer, covered, until very tender when pierced with the tip of a knife, 12 to 15 minutes. Drain and return potatoes to the pan. Add milk, butter and salt; mash with a potato masher or large fork just until mixed and chunky.

To serve, reheat potatoes if necessary (add more water or milk if they seem too stiff). Spoon onto a platter and sprinkle with Stilton and walnuts.

Nutrition:

Per serving (about 6 oz/160g): 190 calories (60 from fat), 7g total fat, 3.5g saturated fat, 10mg cholesterol, 240mg sodium, 27g total carbohydrate (3g dietary fiber, 3g sugar), 5g protein

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes