Healthy Kids Here Cookbook 2021

Page 1

PRODUCED IN PARTNERSHIP WITH IDEA’S CHILD NUTRITION PROGRAM



SPRING

50

INTRODUCTION

6

FOCUSING ON SEASONAL PRODUCE

8

Springtime Frittata

52

HARVEST CALENDAR

10

Chocolate Oatmeal

54

FALL

18

Citrus Herb Sugar Snap Peas

55

Chunky Monkey French Toast

20

Cherry Tomato & Cucumber Salad

56

Breakfast Potatoes

23

Asparagus & Chicken Stir Fry

58

Quinoa Florentine

26

Taco Pasta

59

Cinnamon Apple Bread

28

Fresas Con Crema

62

Sweet Potato Chips

29

Chocolate Banana Ice Cream

65

Crispy, Baked Chicken Nuggets

31

Buffalo Cauliflower Wings

32

Pineapple Smoothie

68

Pumpkin Parfait

34

Breakfast Burrito

70

36

Carrot Fries

71

Cinnamon Oatmeal Pancakes

38

Cowboy Caviar

73

Sweet Potato Breakfast Bowl

39

Grilled Chicken Kabobs

74

Cider-Glazed Carrots with Walnuts

42

Summer Veggies & Chicken Packs

76

Broccoli Crisps

43

Mango Fruit Dip

77

Rustic Mashed Potato Soup

44

Grilled Peaches

78

Marinara & Pasta

46

Gingersnap Apple Dippers

47

Cinna-Baked Apples

48

WINTER

SUMMER

66

3



5



IDEA’s Healthy Kids Here Program launched in 2014 with a focus on Food, Fitness, and Forever. • Food: Increase student access to healthy & nutritious foods • Fitness: increase the amount of time students spend being physically active in and outside of school • Forever: educating IDEA Team & Family on health, fitness, and nutrition Through collaborative efforts by members of our Health Services team, Child Nutrition, Program Innovation, and Student Advocacy teams we’ve seen tremendous growth and success as we work to become the healthiest school district in America. This year’s cookbook is organized by season to allow families to shop and cook with produce that are farm fresh, easy to find, and more affordable than out of season produce. We hope our IDEA Team & Family use this book to bond, create memories, and learn new skills in the kitchen. Sincerely, The Healthy Kids Here National Committee P.S. Show us your cooking skills by posting pictures on your social media with #HealthyKidsHere. 7



It’s about thyme you focus on seasonal produce! When you're cooking with the fruits and vegetables that are being harvested that season, you’re more likely getting produce that’s fresh and local- saving you money and helping out your local farmers! Seasonal produce is more nutritious when it's freshly harvested and spends less time getting to and from your grocery stores. Crops that are picked when they are the ripest also taste better and are full of flavor. When you eat seasonal produce, it also means that your diet has more diversity! Eating different fruits and vegetables helps promote healthy gut bacteria and ensures you get a variety of vitamins and nutrients. Each of the recipes in this year’s cookbook features seasonal fruits and vegetables to help you pick a tasty meal to try out as a family!

9


Crops Apples Asparagus Beets* blackberries Blueberries Broccoli* cabbage* cantaloupe* carrot* cauliflower* celery corn VEGETABLES WITH * ARE GROWN ON IDEA FARMS


Fall

Winter

September

october

november

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december

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january

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Spring february

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march

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april

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Summer may

June

July

august

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Crops cucumber*

Fall

Winter

September

october

november

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eggplant* kale* lettuce*

december

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january

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Spring february

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mango mushrooms

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onion* peaches peppers* pecans

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march

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april

may

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pineapple potato VEGETABLES VEGETABLES WITH WITH * ARE * ARE GROWN GROWN ON ON IDEA IDEA FARMS FARMS


Summer June

July

august

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Crops pumpkin* Radish* Spinach* squash* strawberries sugar snap peas* sweet potato swiss chard* tomato watermelon Zucchini VEGETABLES WITH * ARE GROWN ON IDEA FARMS


Fall

Winter

September

october

november

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Spring

Summer

december

january

february

march

april

may

June

July

august

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Fall


You really autumn know what’s cooking this Fall! As families start getting ready for school, fall crops are getting ready to be harvested. Cooler weather helps apples, pumpkins, and squash ripen and taste their best. Apples are full of fiber and Vitamin C that can improve heart health, help to prevent Type 2 Diabetes, and help lower cholesterol. Pumpkin is loaded with Vitamin A that can help your immune system, antioxidants that lower risk of chronic diseases, and it has a high water content that helps your body stay hydrated. Squash contains Vitamin A & C, as well as a mineral called manganese that helps keep your bones strong and helps your body process fats and carbohydrates.

19


Servings: 4

Prep Time: 5 MIN.

Ingredients:

Cook Time: 10 MIN.

2 large egg whites

8 slices firm whole-wheat bread

1 large egg

½ –1 banana, thinly sliced

¾ cup milk of your choice

3 tablespoons nut butter of your choice

½ teaspoon salt ¼ teaspoon vanilla extract 2 teaspoons butter, margarine, or plant based butter

Fun Fact

Nut butters are high in heart-healthy fats and protein which help you stay fuller for longer. Add almond butter or peanut butter to your french toast for a twist on this tasty treat! For an allergen-friendly alternative add sun butter, a nut butter made from sunflower seeds.

½ teaspoon cinnamon Optional: maple syrup and fresh berries, for topping

Instructions:

Preheat the oven to 200°F. In a deep plate, beat the eggs, milk, salt, cinnamon, and vanilla with a whisk until blended. In a 12-inch nonstick skillet, melt 1 teaspoon butter/margarine on medium heat. Take your bread slices and create nut butter sandwiches. Each sandwich should have about 1 tablespoons of nut butter and a few banana slices. Dip the bread slices, one at a time, in the egg mixture, pressing the bread lightly to coat both sides well. Place 3 or 4 slices in the skillet, and cook until lightly browned, 3 to 4 minutes. Flip and cook until lightly browned on the second side, 3 to 4 minutes. Transfer the french toast to a cookie sheet; keep warm in the oven. Repeat with remaining butter or margarine, bread slices and egg mixture.

Submitted by: Casandra Mendiola, CNP Culinary Supervisor

NUTRITION PER SERVING Calories

175

Fat

6g

Saturated Fat

1g

Cholesterol Sodium Carbohydrates

47mg 216mg 24g

Sugars

4g

Fiber

5g

Protein

8g


21



Servings: 4

Prep Time: 5 MIN.

Ingredients:

Cook Time: 10 MIN.

1 ½ pounds potatoes

¼ teaspoon paprika

2 tablespoons butter

Pinch of cayenne pepper

2 tablespoons olive oil

Fun Fact

Potatoes are the 5th most important crop in the world and contain about 80% water- making it a vital part of most cultures around the world.

1 clove of garlic ½ teaspoon garlic powder ½ teaspoon onion powder

Instructions:

NUTRITION PER SERVING

Peel potatoes and cut them into 4 pieces. Put quartered potatoes on a microwave-safe plate and heat in microwave for 3.5 to 4.5 minutes with a microwave-safe lid.

Calories

Let potatoes cool to room temperature and then dice up into ½ inch pieces.

Saturated Fat

Place butter, olive oil, and 1 clove of smashed garlic into your pan/skillet over medium-high heat. Allow butter to melt completely. Add the potatoes in a single layer, season with a pinch of salt & pepper, cayenne, garlic powder, onion and stir to coat evenly. Cook the potatoes for 8-10 minutes, flipping & tossing them every 2 minutes to ensure browning. Serve immediately & enjoy!

Fat

185 10.4g 3.8g

Cholesterol

12mg

Sodium

41mg

Carbohydrates

21.9g

Sugars

1.7g

Fiber

3.4g

Protein

2.4g

23



25


Servings: 5-6

Prep Time: 15 MIN.

Cook Time: 45 MIN.

Ingredients: One (2-pound) butternut squash, peeled, seeded, and cut into chunks (about 3 cups)

4 cups vegetable broth or water

5 tablespoons extra-virgin olive oil

¼ cup dried cranberries (2 tablespoons for garnish)

2 teaspoons fresh thyme leaves, roughly chopped

1 tablespoon white wine vinegar

1 teaspoon cinnamon

3 cups baby spinach

½ cup pistachios, without shells

¼ cup roasted pepitas or roasted pumpkin seeds

1½ cups quinoa

Kosher salt and freshly ground black pepper

Fun Fact Quinoa has almost twice the amount of protein that is normally found in oats? It is considered a complete protein and is a good source of potassium, antioxidants & hearthealthy fats! Plus, its gluten free!

Instructions: Position an oven rack in the center of the oven and preheat to 400°F. Line a rimmed baking sheet with foil and set aside.

NUTRITION PER SERVING Calories

561

Fat

16g

Saturated Fat

1.6g

Put the pistachios on a small baking sheet and toast until fragrant, about 5 minutes. Let cool.

Cholesterol

0mg

While the squash is in the oven- rinse the quinoa in cold water using fine-mesh strainer. Bring the broth/water to a boil and stir in the quinoa. Simmer, uncovered, until a small white spiral becomes visible in each grain, about 9 minutes.

Sodium

Drain the quinoa and transfer it to a medium bowl. Add the remaining 2 tablespoons olive oil, the roasted pistachios, cranberries, vinegar, ½ teaspoon salt and pepper to taste.

Sugars

Place the spinach in a large mixing bowl and toss with the hot squash until slightly wilted. Add the quinoa mixture and toss again. Serve warm or at room temperature. Garnish with pepitas and extra cranberries, if desired.

Fiber

12g

Protein

14g

Place the squash in a medium bowl and add 3 tablespoons of olive oil, the thyme, 2 teaspoons of salt, cinnamon, and season with pepper to taste. Mix until the squash is well coated. Transfer the squash to the prepared baking sheet and spread out into a single layer. Place in oven, stirring about halfway through cooking time, about 15 minutes. Roast until a knife can easily slide through the squash, about 30 minutes total.

Submitted by: IDEA's Child Nutrition Program

Carbohydrates

64mg 95g 291g


27


NUTRITION PER SERVING

Servings: 8-10

Prep Time: 15 MIN. Cook Time: 1 hr.

Ingredients: Dry

Wet

Calories

283

Fat

5g

Saturated Fat

6g

Cholesterol

3mg

1 cup shredded apples of choice 2 large eggs

Sodium

1.5 cups whole wheat flour

½ cup maple syrup

½ cup brown sugar

1 cup unsweetened applesauce

Carbohydrates

43g

1 teaspoon ground cinnamon

½ cup plain unsweetened almond milk

Sugars

28g

¼ teaspoon ground ginger ¼ teaspoon ground nutmeg 1 teaspoon baking soda

1 teaspoon vanilla extract 2 tablespoons melted coconut oil

Instructions:

Preheat oven to 350ºF and spray a loaf pan with nonstick cooking spray. In a medium size bowl, mix all the dry ingredients until they are combined. Set aside. In a separate bowl, mix all the wet ingredients together (except for the coconut oil). Slowly add dry ingredients to wet ingredients and mix until smooth. Finally, fold the melted coconut oil into the batter. Pour batter into bread pan and top with oats. Bake for 40 minutes and then cover the bread with tin foil. Place bread back into the oven and bake for another 20 minutes. Remove from the oven and let cool for at least 30 minutes before slicing and enjoy!

176 mg

Fiber

3g

Protein

5g


NUTRITION PER SERVING Calories

Servings: 5

(a serving is 10 chips)

Prep Time: 10 MIN.

Cook Time: 20 MIN.

Ingredients:

1 ½ lbs. sweet potatoes ½ cup olive oil Salt

Instructions:

Preheat the oven to 300°F. Line several baking sheets with parchment paper and set aside. Slice sweet potatoes as thinly as possible to make “chips” (you can use a knife or mandolin slicer with parent supervision).

152

Fat

9g

Saturated Fat

1g

Cholesterol Sodium

0mg 46mg

Carbohydrates

17g

Sugars

3g

Fiber

2g

Protein

1g

Pile all cut sweet potato chips into a bowl and pour olive oil on top. Stir to coat each piece. Lay the chips onto the baking sheets in a single layer. Sprinkle the chips with a pinch of salt and bake for 20-25 minutes until the edges are crisp and golden. Remove from oven and let cool for 5 minutes. Keep chips stored in plastic bag for easy snacking!

Submitted by: Sofia Lim, IDEA Quest Alumni/Health & Wellness Intern

29



Servings: 4

Prep Time: 10 MIN.

Ingredients:

2 large skinless boneless chicken breasts, cut into even bite sized pieces

Cook Time: 30 MIN. NUTRITION PER SERVING

2 tablespoons grated parmesan cheese

Calories

1/2 teaspoon kosher salt and black pepper (to taste)

Fat

3.2g

Saturated Fat

0.8g

2 tablespoons panko

Cholesterol

7mg

Instructions:

Carbohydrates

2 teaspoons olive oil 6 tablespoons whole wheat Italian seasoned breadcrumbs

olive oil spray

Sodium

56

361mg 3g

Preheat the oven to 425°F. Spray a baking sheet with olive oil spray.

Sugars

0.3g

Add breadcrumbs, panko, and parmesan cheese in a bowl; mix thoroughly; set aside.

Fiber

0.2g

Protein

3.2g

Put cut chicken pieces in a bowl, season with salt and pepper. Then pour olive oil on and toss/stir to coat evenly. Put a few pieces of chicken at a time in the breadcrumb bowl to coat, then place coated nuggets on the baking sheet. Lightly spray the tops of the nuggets with olive oil spray, bake 8-10 minutes. Flip nuggets over, cook for 5 more minutes. Enjoy!

Submitted by: Eva Rodriguez, Healthy Kids Here Program Manager 31


Servings: 4

Prep Time: 5 MIN.

Ingredients:

Cook Time: 40 MIN.

¾ cup all-purpose flour

1 head cauliflower

1 teaspoon paprika

¼ cup buffalo sauce or hot sauce

2 teaspoons garlic powder

2 tablespoons coconut oil or vegetable oil

1 teaspoon salt ½ teaspoon pepper

1 tablespoon honey

¾ cup milk or milk alternative

Instructions:

Preheat the oven to 425˚F. Line a baking sheet with parchment paper. In a large bowl, add the flour, paprika, garlic powder, salt, pepper, and milk, and stir until well-combined. Break the head of cauliflower into florets, about 1½-inches wide. Add the cauliflower florets to the batter, making sure each piece is evenly coated. Arrange the coated cauliflower on the baking sheet. Bake for 20 minutes, flipping halfway. Meanwhile, in a small bowl, combine the buffalo sauce, coconut oil, and honey and stir until evenly combined. Brush the buffalo sauce mixture on the cauliflower and bake for another 20 minutes.

Submitted by: Elliott Nguyen, Director of Procurement and family

NUTRITION PER SERVING Calories

208

Fat

8.2g

Saturated Fat

6.5g

Cholesterol Sodium Carbohydrates

4mg 1005mg 29.7gg

Sugars

8.6g

Fiber

2.8g

Protein

5.7g


33


Servings: 6

Prep Time: 10 MIN.

Ingredients:

Cook Time: n/a

2 cups Non-fat, vanilla yogurt

1 teaspoon ground cinnamon

2 cups Non-fat, plain Greek yogurt

¼ teaspoon ground ginger

1.5 cups low sugar granola (cinnamon or plain)

3 tablespoons brown sugar

29 oz. canned pumpkin

1/3 cup pepitas (shelled, roasted pumpkin seeds)

Did you know?

Pumpkins are a powerhouse squash that are low in fat, rich in fiber, and are full of essential vitamins and minerals. Enjoy pumpkins as part of your favorite vegetable soup, as a roasted vegetable side dish or as a dessert!

1 1/8 cup almond milk

Instructions:

In a large bowl, mix canned pumpkin, almond milk, brown sugar, ginger, and cinnamon. Stir together until fully mixed.

NUTRITION PER SERVING

In a separate bowl, mix equal parts Greek yogurt and vanilla yogurt. Stir until completely mixed.

Calories

270

In a separate bowl, mix granola and pepitas to make the topping.

Fat

6.2g

In a large cup, layer the pumpkin mixture and yogurt:

Saturated Fat

1.4g

Bottom layer: 1/4 cup pumpkin mixture

Cholesterol

4.9mg

Middle layer: 1/2 cup yogurt

Sodium

175mg

Top layer: 1/4 cup pumpkin mixture

Carbohydrates

34.6g

Top with 2/3 cup of crunchy granola mix and enjoy! Parfaits will keep in the fridge, covered, for 2-3 days.

Sugars

23.9g

Fiber

4.2g

Submitted by: Daniela Villareal, CNP Executive Chef

Protein

1.8g


35


Winter


Can’t snow us down! Colder weather may mean less sunshine during the day but it gives us the chance to make filling, hearty foods to keep us warm. Winter is a great time for citrus and staple vegetables like broccoli and potatoes to ripen and add flavor and warmth to our recipes. • Broccoli is packed with Vitamin C, antioxidants, and minerals that help reduce inflammation, protect against cancer, and lower cholesterol. • Sweet Potatoes are one of the best sources of Vitamin A that can help your body fight off illnesses. They can also help folks manage diabetes and contain magnesium which help fight off depression and stress. • Oatmeal is a whole-grain food that are a great source of carbohydrates, fiber and have more protein than most other grains. It’s a heart healthy option for your breakfast that can also help you feel full and control blood sugar.

37


NUTRITION PER SERVING Calories

Servings: 20

Prep Time: 35 MIN.

Cook Time: 35 MIN.

Fat Saturated Fat

Ingredients:

Cholesterol

2 cups all-purpose flour

2 cups milk

Sodium

1/4 cup packed brown sugar

2 large eggs

1 tablespoon baking powder

1/4 cup vegetable oil, plus more for skillet

Carbohydrates

1 teaspoon salt 1/2 teaspoon ground cinnamon 2 cups old-fashioned rolled oats

Instructions:

In a food processor, combine flour, sugar, baking powder, salt, cinnamon, and 1 cup oats. Pulse a few times to grind oats. In a large bowl, whisk milk, eggs, and oil together. Add the dry ingredients from the food processor to the bowl and 1 cup oats. Whisk until ingredients is mixed together completely. Heat a large skillet or pan over medium heat. Lightly oil skillet. Drop 2-3 tablespoons of batter in skillet and cook until a few bubbles have burst, about 2 minutes. Flip pancake and cook until brown on both sides. Repeat until all batter is done.

Sugars Fiber Protein

426 14.6g 3.7g 69mg 456mg 61.6g 10g 4g 12.7g


Servings: 4

Prep Time: 10 MIN.

Cook Time: 25 MIN.

Ingredients: 1 tablespoon olive oil

1 ½ teaspoons paprika

4 eggs

Pepper, to taste

4 medium sweet potatoes, peeled & diced into bite sized pieces (about 2 cups)

½ teaspoon thyme

¾ cup diced turkey ham ¼ red bell peppers, diced ¼ green bell peppers, diced

¼ teaspoon onion powder

Fun Fact No need to peel sweet potatoes, to enjoy them! The skin of sweet potatoes is a source of beta-carotene which helps your body get the Vitamin A it needs. Just scrub under cool, running water and cook.

1/8 cup shredded mozzarella cheese green onion for garnish (optional)

Instructions: Preheat oven to 400˚F. Heat a large skillet, preferably cast iron, over medium heat and add oil. Once warm, add sweet potatoes to the skillet and cooked to get a golden color about 2 mins. Add ham, peppers, and seasonings to pan and mix to coat. Remove from heat and allow to cool for 2 mins. And spread out evenly over the bottom of the pan. Crack eggs over the top of the even mixture. a. If cooking in a cast iron skillet: Put the entire skillet in the 400-degree oven to bake the eggs to preference, about 10-15 minutes. b. If cooking in a stovetop pan: you can cook the eggs by covering the pan and cooking over medium-low heat until the eggs are done.

NUTRITION PER SERVING Calories

399

Fat

29g

Saturated Fat

15g

Cholesterol Sodium

204 mg 461mg

Carbohydrates

17g

Sugars

5g

Remove from oven and sprinkle with cheese and green onions.

Fiber

4g

Serve hot and enjoy!

Protein

15g

39



41


Servings: 6

Prep Time: 15 MIN.

Ingredients:

Cook Time: 25 MIN.

1/8 cup packed light brown sugar

½ teaspoon paprika

3 tablespoons apple cider vinegar

½ cup toasted walnut pieces

2 tablespoons unsalted butter

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon kosher salt

Did you know?

Walnuts are the oldest tree food known to humankind! Even the ancient Greeks & Romans knew that they were a nutritional powerhouse of healthy fats and vitamins.

Instructions:

Place carrots in a large saucepan with water to cover and bring to a boil over high.

NUTRITION PER SERVING

Reduce heat to low, and simmer until tender, 3 to 5 minutes. Drain and set aside.

Calories

399

Combine brown sugar, apple cider vinegar, butter, salt, and paprika in a large nonstick skillet over low; cook, stirring often, until butter melts.

Fat

29g

Saturated Fat

15g

Increase heat to medium-high and bring to a boil. Reduce heat to medium; add carrots. Cook, stirring constantly, until carrots are glazed, and sauce is syrupy, 3 to 4 minutes.

Cholesterol Sodium

204 mg 461mg

Remove from heat. Stir in walnuts; sprinkle with chopped parsley and toss to combine. Serve immediately.

Carbohydrates

17g

Sugars

5g

Submitted by: Casandra Mendiola, CNP Culinary Supervisor

Fiber

4g

Protein

15g


NUTRITION PER SERVING

Servings: 4

Prep Time: 10 MIN.

Cook Time: 20 MIN.

Ingredients:

6 cups broccoli, cut into bite-size pieces (florets) 2 tablespoons olive oil 1/2 teaspoon salt 1/2 lemon, juiced 2 tablespoons Parmesan cheese

Calories

203

Fat

8.6g

Saturated Fat Cholesterol Sodium

1g 0mg 342mg

Carbohydrates

38.9g

Sugars

42.8g

Fiber

4.8g

Protein

1.9g

Instructions:

Preheat oven to 400˚F. Rinse broccoli and pat dry. Place broccoli florets on a baking sheet and drizzle with oil and lemon juice. Sprinkle with salt, use your hands to coat evenly. Bake for 10-15 minutes. Remove from oven and sprinkle with parmesan cheese, stir to evenly coat. Enjoy!

43


Servings: 4

Prep Time: 5 MIN.

Ingredients:

Cook Time: 20 min.

2 potatoes, diced

1/8 teaspoon pepper

2 cup chicken or veggie broth

1 garlic clove, minced

2 cup milk of choice

2 green onions, chopped (for garnish)

1 1/3 cup dry instant mashed potato flakes 1 ½ teaspoon salt

Did you know?

Potatoes were the first vegetable grown in space? In October 1995, NASA astronauts aboard the Space Shuttle Columbia grew 5 small potatoes from tubers in the Astroculture plant growth facility.

1 tablespoon shredded cheddar cheese

Instructions:

Fill heavy bottomed pot with broth and milk. Bring to a rolling boil. Add diced potatoes and boil for about 10 min - until tender. Once potatoes are cooked, turn off heat. Pour in potato flakes and salt, pepper and garlic. Using a spoon and/or large whisk, stir rapidly until potato flakes are dissolved. Leaving cooked potato as chunky as desired for texture. Garnish with Chopped Green onions and shredded cheese.

NUTRITION PER SERVING Calories Fat Saturated Fat Cholesterol Sodium

Submitted by: IDEA's Child Nutrition Program

Carbohydrates Sugars Fiber Protein

135 2.5g 0g 0mg 369mg 24g 0g 2.67g 3.5g


45


Servings: 6

Prep Time: 5 MIN.

Ingredients:

Cook Time: 25 MIN.

1 ½ tablespoon olive oil

3 ½ cup water

½ cup onion, chopped

1 tablespoon garlic powder

½ zucchini, chopped

1 tablespoon chopped Garlic

4 cups crushed tomatoes

1 tablespoon Italian seasoning

¼ cup tomato paste

½ teaspoon salt

½ cup canned pumpkin puree

1 pound of whole wheat pasta of choice

Fun Fact Sauces are a great way to sneak in extra veggies! Chop veggies finely or blend into a puree to combine with sauces such as marinara for a hearty pasta dish. This homemade marinara sauce features pumpkin and zucchini but goes great with any veggie of your choice. Pair this dish with Crispy Baked Nuggets (pg. 29) and top with some mozzarella cheese for a kid-friendly chicken parmesan dish.

NUTRITION PER SERVING

Instructions:

Heat stockpot over medium-high heat, add olive oil. Add chopped onions and zucchini and cook until translucent and tender. Add crushed tomato, tomato paste, pumpkin puree, water, and seasonings to the pot and stir until smooth. Reduce heat to low and cover with a lid, stir occasionally. Meanwhile, cook pasta according to package directions. Drain. Add pasta to sauce and toss well to coat. Serve hot.

Submitted by: Daniela Villarreal, CNP Executive Chef

Calories Fat Saturated Fat Cholesterol Sodium

55.56 1.3g 0.192g 0.052mg 300.952mg

Carbohydrates

8.6g

Sugars

4.4g

Fiber Protein

1.58g 1.8g


NUTRITION PER SERVING

Servings: 4

Prep Time: 10 MIN.

Cook Time: 20 MIN.

Ingredients:

Calories

101

Fat

6g

Saturated Fat

3g

Cholesterol

1 medium apple, cut into 12 slices

Sodium

3 ounces bittersweet chocolate, melted

Carbohydrates

3 tablespoons finely crushed gingersnap cookies

18 mg 15g

Sugars

9g

Fiber

2g

Protein

Instructions:

Dip half of the apple slice into the melted chocolate. Sprinkle the crushed gingersnaps onto the chocolate. Lay dipped & covered apple slices onto a plate and let dry until chocolate is firm. Or cover and chill for up to 1 hour.

47


NUTRITION PER SERVING

Servings: 6

Prep Time: 5 MIN.

Cook Time: 20 min.

Ingredients: 6 large apples (honey crisp, Gala, or another baking apple)

Calories

263

Fat

12g

Saturated Fat ½ teaspoon ginger

1 cup old fashioned oats

2 tablespoons coconut oil melted

½ cup pecans, chopped 1 teaspoon cinnamon

5g

Cholesterol Sodium

4mg

2 tablespoons maple syrup

Carbohydrates

40g

½ cup apple juice or water

Sugars

23g

½ teaspoon nutmeg

Instructions:

Fiber

7g

Protein

3g

Preheat oven to 400˚F. Remove the core from the apples. a. Slice the tops of the apples flat and remove the stem with a sharp knife. b. Cut about half way down to remove the seeds from the center. You can peel the apples if you prefer. Grease an oven-safe baking dish with cooking spray or coconut oil, and place the apples in the dish. In a separate bowl combine oats, pecans, and spices. Add in melted coconut oil and maple syrup. Stir to combine. Divide oat mixture evenly among the center of the apples, pressing the filling in towards the center of the apples. Pour apple juice/water into the bottom of the baking dish. Cover apples with foil and bake for about 30 minutes, making sure to baste the apples with the apple juice/water every 5-10 minutes. Uncover the apples for the last 5 minutes. The apples should be fork tender when cooked. Serve with vanilla ice cream or Greek yogurt.

Submitted by: Casandra Mendiola, CNP Culinary Supervisor


49


Spring


This season puts a little spring in my step! As winter thaws and flowers begin to bloom, delicious greens also ripen and are ready to harvest. Spring is the perfect time to try out a new leafy green like kale, cabbage, or romaine! Asparagus is one of the lowest calorie foods! It’s full of Vitamin K that helps with bone health, folate that helps with cell growth, and fiber that lowers risk for heart disease, high blood pressure, and diabetes. Kale is jam-packed with Vitamins A, K, & C. It can help lower your cholesterol, fight some types of cancer, improve the health of your eyes! Sugar Snap Peas are high in Vitamin C and fiber that helps digestion. It also has loads of Vitamin A & K that helps boost your immune system and promotes healthy bones.

51


Servings: 4

Prep Time: 5 MIN.

Ingredients:

Cook Time: 18 MIN.

¾ cup all-purpose flour

1 head cauliflower

1 teaspoon paprika

¼ cup buffalo sauce or hot sauce

2 teaspoons garlic powder

2 tablespoons coconut oil or vegetable oil

1 teaspoon salt ½ teaspoon pepper

1 tablespoon honey

¾ cup milk or milk alternative

Instructions:

NUTRITION PER SERVING Calories Fat

3.8g

Cholesterol

7.2g

Sodium Carbohydrates Sugars

In a large bowl, add the flour, paprika, garlic powder, salt, pepper, and milk, and stir until well-combined.

Fiber

Meanwhile, in a small bowl, combine the buffalo sauce, coconut oil, and honey and stir until evenly combined. Brush the buffalo sauce mixture on the cauliflower and bake for another 20 minutes.

Submitted by: Megan Heron, Director of Health & Wellness and Cody Grindle, Senior VP of Information Systems

12.4g

Saturated Fat

Preheat the oven to 450˚F. Line a baking sheet with parchment paper.

Break the head of cauliflower into florets, about 1½-inches wide. Add the cauliflower florets to the batter, making sure each piece is evenly coated. Arrange the coated cauliflower on the baking sheet. Bake for 20 minutes, flipping halfway.

213

Protein

37.7mg 7.2g 7g 1.7g


53


NUTRITION PER SERVING

Servings: 1-2

Prep Time: 5 MIN.

Cook Time: 10 MIN.

Ingredients: 1 cup milk

1⁄2 cup old fashioned oats 2 teaspoons cocoa powder 2 teaspoons sugar (younger audiences may prefer 3 tsp to make it sweeter) salt Optional: fruit, nuts

Instructions:

Heat milk and a pinch of salt in a small saucepan over medium heat until beginning to simmer. Reduce heat and add oats, cocoa and sugar. Simmer over low heat, stirring occasionally until thickened. If you want your oatmeal thick or watery, this is where you determine the consistencydon’t stop until it’s pretty much at the consistency you would like. Cover and let sit for about 5 minutes (this cook the oatmeal more thoroughly). Remove cover, stir and serve. Garnish with nuts and/or fruit if desired.

Calories

315

Fat

8.1g

Saturated Fat

3.7g

Cholesterol Sodium

20mg 273mg

Carbohydrates

39.7g

Sugars

19.5g

Fiber

5.2g

Protein

14g


Servings: 4

Prep Time: 11 MIN.

Ingredients:

12 to 16 ounces fresh snow peas 2 teaspoons salt (plus extra for seasoning, to taste) 2 tablespoons butter

Cook Time: 4 MIN.

Optional: ½ cup slivered almonds (or sliced, toasted)

Fun Fact

Sugar snap peas make an excellent snack for picky eaters! The peas and pod are all edible parts of this vegetable.

Freshly ground black pepper (to taste)

1 lemon (zested)

Instructions:

Break the stem ends off of the snow peas and pull off the strings. Rinse well.

NUTRITION PER SERVING

Fill a medium saucepan with about 2 quarts of water and 2 teaspoons of salt. Bring the water to a boil over high heat.

Calories

175

Add the snow peas and then bring the water back to a boil. Boil the pea pods for 30 to 45 seconds. Don’t overcook them or they will lose their fabulous crunch.

Fat

6g

Saturated Fat

1g

Drain the peas in a colander and wipe the pan out.

Cholesterol

Add the butter to the pan and place it over medium heat.

Sodium

When the butter begins to sizzle, add the drained snow peas. Sauté the pea pods in the butter, stirring, for about 1 minute. Add the lemon and toasted almonds (if using) and continue cooking for 1 minute. Season to taste with salt and freshly ground black pepper and then serve.

Carbohydrates

47mg 216mg 24g

Sugars

4g

Fiber

5g

Protein

8g

55


Servings: 4

Prep Time: 10 MIN.

Ingredients:

Cook Time: 1 hr.

1 medium seedless cucumber, chopped

1 tablespoon dried oregano

2 pints grape/cherry tomatoes, chopped or left whole

½ teaspoon salt

¼ cup red onion, thinly sliced ¼ cup parsley, finely chopped

NUTRITION PER SERVING Calories

1/8 cup lemon juice or Vinegar

Fat

Ground black pepper, to taste

Saturated Fat

2 tbsp extra virgin olive oil

Instructions:

In a large bowl, add cucumbers, tomatoes, onion, parsley, dried oregano, olive oil, salt, pepper and vinegar or lemon juice. Stir gently from the bottom in the center of the bowl tossing ingredients over and coating in delicious seasonings. Serve cucumber and tomato salad immediately or chill for 1 hour before serving for a cold salad.

Submitted by: Casandra Mendiola, CNP Culinary Supervisor

Cholesterol Sodium

83 7.1g 0gm 47mg 149.8mg

Carbohydrates

5.3g

Sugars

2.9g

Fiber Protein

1.1g 1g


57


Servings: 4

Prep Time: 10 MIN.

Ingredients:

1 tablespoon vegetable oil

1 teaspoon minced ginger

1 lb. boneless skinless chicken breasts, cut into 1 inch pieces

3/4 cup chicken broth

salt and pepper to taste 1 lb. asparagus stalks; trimmed and cut into 1 1/2 inch pieces 2 teaspoons minced garlic

Try this

Cook Time: 15 MIN.

Frozen vegetables make nutritious, convenient, and cost-effective additions to any stir fry!

1 1/2 teaspoons sugar 1 tablespoon soy sauce 2 teaspoons sesame oil 1 tablespoon cornstarch

Instructions:

Heat the vegetable oil in a pan over medium high heat. Season the chicken with salt and pepper to taste. Add the chicken to the pan in a single layer. Cook for 3-4 minutes per side or until browned.

NUTRITION PER SERVING Calories

218

Fat

8g

Saturated Fat

3g

Cholesterol

72mg

Add the asparagus to the pan and cook for 3-4 minutes or until tender.

Sodium

Add the garlic and ginger and cook for 30 seconds.

Carbohydrates

8g

In a small bowl, whisk together the chicken broth, sugar, soy sauce, sesame oil and cornstarch.

Sugars

3g

Fiber

2g

Pour the sauce over the chicken and asparagus and bring to a simmer. Cook for 1-2 minutes or until sauce has thickened, then serve.

Protein

446mg

27g


NUTRITION PER SERVING

Servings: 6

Prep Time: 10 MIN.

Ingredients:

Cook Time: 20 MIN.

Calories

426

Fat

5.6g

Saturated Fat

8-12 oz. large whole wheat shell pasta (or other type of whole wheat pasta)

pepper, to taste

3/4 Lb. ground turkey

1 can low-sodium black beans, drained and rinsed

1 packet of taco seasoning

1 can mild Rotel, un-drained

1/4 teaspoon cumin

1 cup low-fat cottage cheese

1/4 teaspoon onion powder

2 tablespoon chopped cilantro )

1/2 cup hot pasta water

Cholesterol

1.7g 61mg

Sodium

132mg

Carbohydrates

59.2g

Sugars

2.5g

Fiber

7.6g

Protein

34.7g

Instructions:

Cook pasta according to package directions; reserving 1/2 cup hot water. Meanwhile, brown ground beef or turkey in a large skillet over medium heat Add the taco seasoning, cumin, onion powder, some black pepper. Carefully add 1/2 cup of the hot pasta water to the skillet and stir to combine; allow to simmer for a few minutes. It should be thickened at this point. Stir in the beans, Rotel, cottage cheese and cilantro. Continue to heat over medium heat and add the drained, cooked pasta. Stir until pasta is evenly coated in sauce. The sauce should be thick and creamy, but if it isn’t, simmer for a few minutes until thickened.

59




Servings: 2

Prep Time: 5 MIN.

Cook Time: 1 hr.

Ingredients:

2 cups plain greek yogurt ¼ cup vanilla low-fat yogurt

How cool is this? This heart-shaped fruit is more than cute: strawberries are a potent source of vitamins, fiber & antioxidants. Together, these nutrients help protect your heart, lower your blood pressure & increase HDL cholesterol, the good kind!

1 cup frozen diced strawberries ½ cup milk of choice

Instructions:

In a large bowl coming both yogurts and milk whisk until smooth and well combined. Layer the frozen strawberries and yogurt mixture and chill in refrigerator for 1 hour. Serve cold.

NUTRITION PER SERVING Calories Fat

3.3g

Saturated Fat

0.1g

Cholesterol

Submitted by: IDEA Child Nutrition Program

192

Sodium

6.11mg 169.4mg

Carbohydrates

33.0g

Sugars

14.6g

Fiber

2.5g

Protein

10.6g


63



Servings: 2

Prep Time: 5 MIN.

Cook Time: 2 hrs.

Ingredients:

Nutrition Info

Bananas are rich in fiber, antioxidants, and nutrients- making it a healthier option for breakfast or even dessert!

4 frozen bananas, peeled 1/4 cup cocoa powder 2 tablespoons peanut butter 1/4 cup milk of choice (only use if you are making this in a food processor)

Instructions:

Place the frozen bananas, cocoa powder, almond butter, and your choice of milk into your food processor. Pulse until the bananas are mostly broken down. Scrape the sides of the food processor then continue processing on high until the ice cream is smooth and creamy. Either eat right away or freeze for 2 hours so that it is hard enough to scoop into cones. If using, sprinkle with chocolate chunks.

NUTRITION PER SERVING Calories

192

Fat

3.3g

Saturated Fat

0.1g

Cholesterol Sodium

6.11mg 169.4mg

Carbohydrates

33.0g

Sugars

14.6g

Fiber

2.5g

Protein

10.6g

65


Summer


If you can stand the heat, get in the kitchen! With the heat of summer rolling, people turn to cooking outdoors and grilling their produce! Corn, peppers, and peaches are their ripest in summer and are great grilling options. Pineapples are low in calories but high in nutrients. They contain enzymes that help digestion, minerals that fight inflammation and ease arthritis pain, and enough water content to help you stay hydrated. Carrots are a low-fat veggie packed with Vitamin A, B, and carotenoids. These vitamins and minerals reduce the risk of some cancers, help to lower cholesterol, improve eye health. Corn is a versatile veggie that contains carbohydrates to boost energy, fiber that helps digestion, and vitamins & minerals to help with cell growth and gut health.

67


NUTRITION PER SERVING

Servings: 2

Prep Time: 5 MIN.

Cook Time: 3 MIN.

Ingredients:

1 cup cubed fresh or drained canned pineapple ¼ cup frozen pineapple-orange-juice concentrate ½ cup nonfat/low fat vanilla yogurt ¼ cup water 1 cup ice cubes, crushed

Instructions:

Combine pineapple, pineapple-orange-juice concentrate, yogurt, water and ice cubes in a blender Blend until smooth. Serve immediately.

Submitted by: IDEA Child Nutrition Program

Calories

153.7

Fat

0.2g

Saturated Fat Cholesterol

0.1g 1 mg

Sodium

49 mg

Carbohydrates

32.2g

Sugars

30.6g

Fiber

1.1g

Protein

4.1g


69


NUTRITION PER SERVING Calories

Servings: 4

Prep Time: 10 MIN.

Cook Time: 30 MIN.

Fat Saturated Fat

185 10.4g 3.8g

Cholesterol

12mg

1 ½ pounds potatoes

½ teaspoon garlic powder

Sodium

41mg

2 tablespoons butter

½ teaspoon onion powder

2 tablespoons olive oil

¼ teaspoon paprika

Carbohydrates

21.9g

1 clove of garlic

Pinch of cayenne pepper

Ingredients:

Instructions:

Peel potatoes and cut them into 4 pieces. Put quartered potatoes on a microwave-safe plate and heat in microwave for 3.5 to 4.5 minutes with a microwave-safe lid. Let potatoes cool to room temperature and then dice up into ½ inch pieces. Place butter, olive oil, and 1 clove of smashed garlic into your pan/skillet over medium-high heat. Allow butter to melt completely. Add the potatoes in a single layer, season with a pinch of salt & pepper, cayenne, garlic powder, onion and stir to coat evenly. Cook the potatoes for 8-10 minutes, flipping & tossing them every 2 minutes to ensure browning. Serve immediately & enjoy!

Sugars

1.7g

Fiber

3.4g

Protein

2.4g


NUTRITION PER SERVING

Servings: 2

Prep Time: 5 MIN.

Cook Time: 25 MIN.

Calories

153.7

Fat

0.2g

Saturated Fat

0.1g

Ingredients:

Cholesterol

4 carrots

Sodium

49 mg

2 tablespoons olive oil

Carbohydrates

32.2g

Sugars

30.6g

2 tablespoon fresh parsley, chopped 2 teaspoons paprika 1 teaspoon salt 1 teaspoon pepper

1 mg

Fiber

1.1g

Protein

4.1g

Instructions: Preheat oven to 425°F and line a baking sheet with parchment paper (or foil paper). Cut carrots into french fry shape and combine in a large bowl with olive oil, parsley, paprika, salt, and pepper. In a single layer, bake for 20-25 minutes, flipping halfway.

71



Servings: 12

Prep Time: 15 MIN.

Ingredients:

1 (15 ounce) can black-eyed peas drained and rinsed 1 lb. Roma tomatoes seeded and diced 1 teaspoon salt 1.5 cups frozen corn

Cook Time: 20 MIN.

½ cup cilantro, finely chopped 1 cup chopped cilantro or parsley, from 1 bunch

Did you know?

black eyed peas are an excellent energy source rich in fiber & protein? Pair with brown rice for a proteinpacked lunch or blend with your favorite spices for a creamy bean dip!

¼ c. lime juice Tortilla Chips

1 red onion, diced

Instructions:

Open the cans of beans and pour into a colander. Rinse gently in cold, running water. When water runs clear, drain completely, and pour into a large food container for easy mixing.

NUTRITION PER SERVING Calories Fat

0.85g

Saturated Fat

.008g

Add the remaining ingredients and mix well with a rubber spatula.

Cholesterol

Chill and serve with tortilla chips.

Sodium

Submitted by: Daniela Villarreal, CNP Executive Chef

120

0g 131mg

Carbohydrates

22.90g

Sugars

3.099g

Fiber

5.61g

Protein

5.94g

73


Servings: 4-6

Prep Time: 20 MIN.

Ingredients:

Cook Time: 15 MIN.

4 boneless skinless chicken breasts

½ teaspoon garlic powder

1 tablespoon olive oil

½ teaspoon paprika

1 teaspoon kosher salt

Optional garnish: fresh lemon wedges

Nutrition Fact Grilling foods allows you to get all the flavor you want, without the oils and fats of frying them!

½ teaspoon freshly cracked black pepper

Instructions:

Preheat the grill to medium-high heat. If using wooden skewers, soak them in water for 15 minutes before using.

NUTRITION PER SERVING

Cut the chicken breasts into 1-inch pieces. Add them to a large mixing bowl and drizzle evenly with the olive oil. Toss to combine.

Calories

180

In a separate small bowl, mix together the salt, pepper, garlic powder and paprika until combined. Sprinkle the seasoning mixture evenly over the chicken. Then toss for 1 minute, or until the chicken is evenly coated with the seasoning. Thread the chicken evenly onto the skewers.

Fat

60g

Saturated Fat Cholesterol

3g 175g

Once the grill is hot, place the chicken kabobs evenly on the grill. Cook for 10-14 minutes, turning once halfway through, until the chicken is golden brown and has an internal temperature of 165°F.

Sodium Carbohydrates

0g

Transfer the kabobs to a clean plate, and loosely tent with aluminum foil. Let the chicken rest for at least 5-10 minutes.

Sugars

0g

Fiber

0g

Serve warm while the chicken is hot and juicy, drizzled with freshly-squeezed lemon juice if desired.

Protein

310mg

32g


75


NUTRITION PER SERVING Calories

Servings: 4

Prep Time: 10 MIN.

Ingredients:

4 boneless skinless chicken breasts 2 c. grape tomatoes, halved 2 ears corn, kernels stripped 2 cloves garlic, thinly sliced

Cook Time: 30 MIN.

Fat

19.5g

Saturated Fat

5.6g

Cholesterol

15mg

2 tbsp. butter

Sodium

96mg

Kosher salt

Carbohydrates

18.5g

Freshly ground black pepper Fresh basil, for garnish

1/4 c. extra-virgin olive oil

Instructions:

Heat grill to high. Cut 4 sheets of foil about 12” long. Top each piece of foil with a chicken breast, tomatoes, corn, and garlic. Drizzle each with oil and top with a pat of butter. Season with salt and pepper. Fold foil packets crosswise over chicken and roll top and bottom edges to seal. Grill until chicken is cooked through and vegetables are tender, 15 to 20 minutes. Serve topped with basil.

244

Sugars

4.9g

Fiber

3.2g

Protein

3.5g


Servings: 1 (3/4 cup)

Cook Time: n/a

Ingredients:

1 large Ripe Mango ½ teaspoon orange zest

Fun Fact Mangoes come in many different shapes, sizes, and colors and are eaten around the world every single day. From India to islands in the Caribbean, mangoes have been a staple of a healthy diet for over 5,000 years!

½ cup low-fat plain Greek yogurt

Instructions:

Wash mango. Peel and remove fruit from pit. Put orange zest, mango and yogurt into a blender. Blend until smooth.

NUTRITION PER SERVING

Pour fruit dip into a serving dish and serve cold with chopped fruit, crackers, or even mini pancakes!

Calories

Submitted by: Casandra Mendiola, CNP Culinary Supervisor

Saturated Fat

Fat Cholesterol Sodium Carbohydrates Sugars Fiber Protein

77


Servings: 6

Prep Time: 10 MIN.

Cook Time: 18 MIN.

Ingredients:

6 peaches

3 tablespoons honey 1/16 teaspoon cinnamon

Did you know?

Despite their tiny size, peaches have many health benefits including keeping your eyes, bones, and immune system healthy. Grilled, baked, broiled or even sautéed- all are great ways to enjoy this delectable fruit! If you’re near Texas Hill Country, check out their locally grown peaches!

1/16 teaspoon salt

Instructions:

Begin by preheating your grill on high for at least 15 minutes. Meanwhile, cut your peaches in half from top to bottom, following the natural line on the peach. Separate and remove the pits. In a shallow bowl, whisk together the honey, cinnamon, and salt. Be sure to re-whisk this mixture just before you coat the peach in it. Dip each peach half in the honey mixture until it’s completely coated. At this point your grill should be hot enough. Open the lid and keep the heat on high. Place the peach halves cut side down and grill for 3-4 minutes, or until grill marks are achieved. Flip and grill another minute or so, just until the rounded side is softened. Remove from the grill with tongs and serve over yogurt or ice cream with extra honey, mint, or chopped pistachios.

Submitted by: IDEA's Child Nutrition Program

NUTRITION PER SERVING Calories

180

Fat

60g

Saturated Fat Cholesterol Sodium

3g 175g 310mg

Carbohydrates

0g

Sugars

0g

Fiber

0g

Protein

32g


79


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