Celebrate National Nutrition Month with Delicious, Healthy Recipes

Transcription

1 Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address the root causes of food insecurity and access to proper nutrition and healthy food. To learn more about IAFC s Healthy Food Program or to donate to IAFC follow these links: Healthy Food Program; Donate Now! Healthy Breakfast Recipes Page 1-2 Healthy Lunch Recipes Page 3-5 Healthy Dinner Recipes Page 5-7 Healthy Snack Recipes Page 8-10 Healthy Breakfast Recipes Breakfast Burrito 1 1/3 cups black beans (cooked, mashed with 1 teaspoon canola oil, or use canned vegetarian refried beans) 2eggs (scrambled) 4 tortillas, corn 2 tablespoons red onion (chopped) 1/2 cup tomatoes (chopped) 1/2 cup salsa, low-sodium 4 tablespoons yogurt, non-fat plain 2 tablespoons cilantro (chopped) 1

2 Directions 1. Mix beans with egg, onion and tomatoes. 2. Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds. 3. Divide bean mixture between the tortillas. 4. Fold each tortilla to enclose filling. 5. Place on microwave-safe dish and spoon salsa over each burrito. 6. Microwave on high for 15 seconds. 7. Serve topped with yogurt and cilantro. Peanut Butter Banana Breakfast Shake 1 cup milk (fat free or 1%) 1/2 cup banana (frozen, slices) 1 tablespoon peanut butter 1/4 teaspoon cinnamon (ground) 1/2 teaspoon vanilla extract cocoa powder (as needed, sweet, optional) 1. Combine all ingredients in a blender and blend until smooth and creamy. 2. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired. Banana in a Blanket 1 ( 6inch) whole wheat tortilla 1 tablespoon reduced-fat smooth peanut butter 1 medium banana 1 teaspoon honey 1. Lay tortilla on a plate. Spread peanut butter evenly on tortilla. 2. Drizzle honey on top of peanut butter 3. Peel and place banana on tortilla and roll the tortilla. 2

3 Healthy Lunch Recipes Spinach Salad Serves: 4 6 cups fresh spinach ½ cup mandarin oranges ½ cup blueberries 1 cup strawberries 4 oz. blue cheese crumbles (optional) ¼ cup cashews Favorite low-fat salad dressing 1. Wash and dry spinach and fruit. 2. Tear spinach into bite size pieces. 3. Slice strawberries. 4. Mix fruit and spinach together. 5. Sprinkle cashews, blue cheese, and dressing over salad. 6. Divide into 4 portions and serve. Tender Home-made Chicken Nuggets Prep/total time: 25 minutes serves: 4 1/2 cup seasoned bread crumbs 2 tablespoons grated Parmesan cheese 1 egg white 1 pound boneless skinless chicken breasts, cut into 1-inch cubes 1. In a large re-sealable plastic bag, combine bread crumbs and cheese. 2. In a shallow bowl, beat the egg white. 3. Dip chicken pieces in egg white, then place in bag and shake to coat. 4. Place in a 9-in. x 11-in. x 1-in. baking pan coated with cooking spray. 5. Bake, uncovered, at 400 for minutes or until no longer pink, turning once. 3

4 Roasted Vegetable Pasta Prep time: 10 minutes Cook time: 20 minutes Serves: 6 adults or 9-12 children 2 cups (6 ounces) whole grain or regular noodles 1 pound chicken breast (chopped) 1 16-ounce bag frozen vegetables (broccoli, spinach, medley, etc.) Shredded parmesan cheese 2 tablespoons butter or oil Salt, pepper, garlic, and any other seasonings you like 1. Boil a large pot of water with a dash of salt. 2. Cook the pasta according to the package directions. Drain and set aside. 3. Meanwhile, melt butter or oil in a pan and cook the chicken over medium-high heat, stirring occasionally, until chicken is no longer pink (5-8 minutes). 4. Add the vegetables to the pan with the chicken. Add salt, pepper, and other seasonings to taste as desired. 5. Continue cooking the chicken and vegetables, stirring occasionally, until vegetables are crispy-tender (6-9 minutes). 6. Add the pasta to the pan to reheat it. 7. To serve, sprinkle with shredded Parmesan cheese. Enjoy! Baked Barbecue Tofu 1 (14 oz.) package extra-firm tofu ½ cup barbecue sauce Cooking Spray 1. Press tofu for 30 minutes. 2. Cut into 1/2-inch thick slices and then quarter each slice. 3. Pour barbecue sauce into an 8-inch square baking dish. 4. Place tofu in dish and gently toss to coat. 5. Let tofu marinate in sauce for 1 hour (or more), turning occasionally. 4

5 6. Preheat oven to 400 degrees. 7. Spray a rimmed baking sheet with oil or cooking spray. 8. Place tofu on baking sheet (do not discard barbecue sauce!) and bake for 20 minutes. 9. After 20 minutes, turn tofu over and brush with additional barbecue sauce. 10. Bake 20 minutes more or until tofu is browned on edges. 11. Toss tofu in remaining barbecue sauce and serve. Healthy Dinner Recipes Mama s Meatloaf Servings: 6 1 pound ground beef, extra lean ½ cup tomato paste ¼ cup onion, chopped ¼ cup green pepper ¼ cup red pepper 1 cup fresh tomatoes, blanched, chopped ½ teaspoon mustard, low sodium ¼ teaspoon ground black pepper ½ teaspoon hot pepper, chopped 2 cloves garlic, chopped 2 scallions, chopped ⅛ teaspoon nutmeg, ground 1 teaspoon orange rind, grated ½ teaspoon thyme, crushed ¼ cup bread crumbs, finely grated 1. Preheat oven to 350 F. 2. Mix all ingredients together. 3. Place in 1-pound loaf pan (preferably with drip rack) and bake, covered, for 50 minutes. 4. Uncover pan and continue baking for 12 minutes. 5

6 Asian-Style Chicken Wraps Servings: 4 Sauce 1 small jalapeño chili pepper, rinsed and split lengthwise remove seeds and white membrane, and mince (about 1 tablespoon); for less spice, use green bell pepper 1 tablespoon garlic, minced (about 2 3 cloves) 3 tablespoon brown sugar or honey ½ cup water ½ tablespoon fish sauce 2 tablespoons lime juice (or about 2 limes) Chicken 1 tablespoon peanut oil or vegetable oil 1 tablespoon ginger, minced 1 tablespoon garlic, minced (about 2 3 cloves) 12 ounces boneless, skinless chicken breasts, cut into thin strips 1 tablespoon lite soy sauce (low-sodium) 1 tablespoon sesame oil (optional) 1 tablespoon sesame seeds (optional) Wrap 1 (small) head red leaf lettuce, rinsed, dried, and separated into single leaves large enough to create wrap 8 fresh basil leaves, whole, rinsed and dried 2 cups bok choy or Asian cabbage, rinsed and shredded 1. To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat. Remove from heat, and let sit in hot saucepan for 3 5 minutes. Chill in refrigerator for about 15 minutes or until cold. 2. Prepare the chicken by heating oil in a large wok or sauté pan. Add ginger and garlic, and stir fry briefly until cooked but not browned, about 30 seconds to 1 minute. 3. Add chicken, and continue to stir fry for 5 8 minutes. 6

7 4. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil. Remove from the heat, and cover with lid to hold warm in hot sauté pan. 5. Assemble each wrap: Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together. Serve two wraps with ¼ cup sauce. Jambalaya Servings: 9 14 ounces low-fat turkey kielbasa 1 pound boneless, skinless chicken breast Nonstick cooking spray 1 medium celery stalk, chopped 2 small onions, chopped 4 cloves garlic, chopped 1 small bunch green onions, chopped 1 medium green bell pepper, chopped 1 14 ½-ounce can of diced tomatoes, no salt added 1 ½ cups uncooked brown rice 4 cups water 2 cubes, low-sodium chicken bouillon 1 bay leaf 1 ½ teaspoons cayenne pepper 3 tablespoons parsley, finely chopped 1. Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks. 2. Spray a medium-sized pan with nonstick cooking spray. Brown the sausage and chicken over medium heat and remove from the pan. 3. Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes. 4. Put the cooked meat back into the pot; add the rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper. Bring to a boil. Cover, reduce heat, and let simmer for about 50 minutes* or until the water is evaporated. 5. Stir in parsley and serve warm. 6. *Instant brown rice will take less time. 7

8 Healthy Snack Recipes Kale Chips Servings: 6 1 bunch kale 1 tablespoon olive oil 1 teaspoon salt 1. Preheat oven to 350 degrees F 2. Line a cookie sheet with parchment paper 3. With a knife carefully remove the leaves from the thick stems and tear into bite size pieces 4. Wash and dry kale thoroughly 5. Drizzle kale pieces with olive oil and sprinkle with salt 6. Bake until the edges brown but are not burnt 10 to 15 minutes. Watch these carefully in the oven because they can burn easily. Sweet Potato Oven Fries 4 servings 3 large sweet potatoes 2 tablespoons olive oil Salt to taste Other seasonings and spices, optional (see note) 1. Preheat the oven to 425 degrees F. 2. Peel the potatoes (or scrub really well and leave the skins on) and cut them into long, ½ inch-thick fry shaped strips. 3. Combine sweet potatoes in a large mixing bowl with the oil and toss well to coat. Sprinkle with a little salt. 4. Transfer the sweet potatoes to a nonstick or parchment-lined baking sheet. 8

9 5. Bake, stirring gently every 10 minutes, until the potatoes are crisp and lightly browned, about 25 to 30 minutes. Serve at once. * Note: use salt-free herb and spice seasoning blend, dried rosemary, paprika, or whatever seasonings you like, although these are just as tasty when served with simply salt or ketchup. Fruit Juice Pops 1 (6 oz.) can of frozen juice concentrate 2 cups plain yogurt ½ blue berries 8 strawberries ( sliced) 2 teaspoons vanilla 6 (5 oz.) paper cups 6 wooden sticks 1. Place fruit at the bottom of 6 paper cups 2. Mix the rest of the ingredients together in a medium bowl and pour into cups. 3. Insert a wooden stick in each cup for a handle (a piece of foil or plastic wrap over the cups will help hold the stick in place.) 4. Freeze until firm. (Note: to remove the pop, hold the paper cup under tap water for a few seconds.) Ants on a Log Celery sticks Peanut butter or hummus Dried cranberries, raisins, sunflower seeds, or any other fruit or vegetable 1. Cut celery stalks into sticks 9

10 2. Spread peanut butter or hummus on top of the celery sticks. 3. Place dried cranberries, raisins, sunflower seeds, or any other fruit or vegetable on top of the spread. 4. Eat! We can t wait to see your favorite recipes too! Don t forget to add your recipes in the comments section on Facebook or add your recipe when you share our Facebook post! Keep sharing the healthy food love, by making a tax deductible donation to Illinois Action for Children in honor of National Nutrition Month by clicking HERE! Happy National Nutrition Month! From: Illinois Action for Children! 10