Cooking healthy for your kids

* Eat together. Children like to eat with the
rest of the family.

* Designate a family dinner night.

* Keep the television off when eating. Young
children are easily distracted.

* Eat around the table, not side by side at
the counter, standing or in the car.

* Keep mealtime conversations positive.

* Serve age appropriate servings. Let
children ask for seconds.

* Introduce new foods with favorite foods.

* Provide your child with some freedom to
choose his or her own food.

* Variety is key to good nutrition. Offer
foods with a variety of colors and
textures.

* Eat slowly and take time to savor every
bite.

* Relax. Don't bribe or reward with food.

* Make a shopping list with your children.
Shopping is a good time to reinforce what
your kids are learning in school.

* Allow kids to help with meal preparation.
Children are more likely to eat foods they
help to prepare.

* Don't force a child to eat. Provide them
with the freedom to eat in his or her own
way.

Chicken on a stick

Breaded chicken is a good bet for finicky eaters, and this variation, grilled and served on a skewer, makes it even more appealing to kids. Add your child's favorite dipping sauce, and there might not be any left for the adults!

Ingredients

4 boneless, skinless chicken breast halves, pounded 1/2 to 3/4 inch thick
Salt and pepper
24 (10-inch) bamboo skewers, soaked in water for 30 minutes
3 tablespoons peanut or vegetable oil
2 tablespoons barbecue sauce
1 1/4 cups plain dried bread crumbs

1. Cut each chicken breast lengthwise into 1/2-inch-wide strips and sprinkle with salt and pepper. Fold the chicken strips slightly and weave them onto the skewers.

2. Prepare a charcoal fire or set a gas grill to medium-high, close the lid, and heat until hot -- about 10 to 15 minutes.

3. In a small bowl, stir together the oil and the barbecue sauce. Spread the bread crumbs on a sheet of waxed paper. Lightly brush the sauce mixture over the chicken strips and then roll them in the bread crumbs.

4. Grill the chicken fingers uncovered until they're no longer pink inside, about 2 to 4 minutes per side on a gas grill.

5. Serve with the dipping sauce of your choice. Serves 6 to 8.

If your family hasn't tried tomatillos yet, this crowd-pleasing casserole is a great way to introduce the green fruit. covered in the refrigerator.

RECIPE INGREDIENTS:
For the Sauce:
2 pounds tomatillos
1 tablespoon vegetable oil
1 cup chopped white onion
1/3 cup chopped cilantro, lightly packed
1 (4-ounce) can diced green chilies, drained
1 teaspoon ground cumin
1 1/2 teaspoons sugar
1/2 teaspoon salt
1 1/4 cups chicken broth
1/2 cup whipping cream

For the Enchiladas:
12 (6-inch) corn tortillas
2 tablespoons vegetable oil
3 cups shredded cooked chicken
1 1/2 cups grated Cheddar
1 1/2 cups grated Monterey Jack
1/2 cup finely chopped onion
1/2 teaspoon salt

1. To make the sauce, husk the tomatillos and rinse them under warm water to remove any stickiness and dirt. Broil the tomatillos on a foil-lined baking sheet 1 to 2 inches from the heat, turning them once, until they are softened and slightly charred, about 7 to 9 minutes.

2. Heat the oil in a large skillet over medium heat. Add the white onions and sauté until golden brown, about 5 minutes.

3. Transfer the tomatillos to a blender and add the sautéed onions, cilantro, green chilies, cumin, sugar, and salt and puree until smooth.

4. Return the tomatillo sauce to the skillet and cook it over medium heat until thickened, about 5 minutes, stirring frequently to prevent sticking. Add the broth and cream and continue cooking until the sauce is slightly thickened and not watery, about 5 to 8 minutes. Add more salt if desired.

5. To make the enchiladas, brush both sides of the tortillas lightly with oil and lay them on a cookie sheet in stacks of two. Heat them in a 375°F oven just until they're soft and pliable, about 3 minutes.

6. In a large bowl, combine the chicken, half of the Cheddar, half of the Monterey Jack, the chopped onion, and the salt. Add 1/2 cup of the sauce to the chicken mixture and toss to combine.

7. Spread a third of the remaining sauce in the bottom of a 9- by 13-inch baking dish. Place 1/4 cup of the chicken mixture in the center of a tortilla. Roll up the tortilla and place it seam side down in the baking dish. Repeat with the other tortillas. Pour the rest of the sauce over the enchiladas. Sprinkle the remaining Monterey Jack and Cheddar on top of the casserole.

8. Bake the casserole until the enchiladas are heated through and the cheese is bubbly and starting to brown, about 20 to 30 minutes. Serves 6 to 8.

This easy no-bake dish offers the cheesy goodness of a traditional lasagna without the lengthy prep time.

RECIPE INGREDIENTS:
1 1/4 cups ricotta
1/4 cup water
1/2 teaspoon salt
1/4 cup grated Parmesan
1 1/2 cups shredded mozzarella
1 pound lean ground beef
1 medium zucchini, diced (about 1 cup)
1 (26-ounce) jar pasta sauce
6 oven-ready lasagna noodles
1. In a medium bowl, mix together the ricotta, water, salt, Parmesan, and 1/2 cup of the mozzarella. Set the mixture aside.

2. Brown the beef in a large skillet set over medium-high heat until it's no longer pink, about 5 minutes, breaking up any clumps with a wooden spoon. Drain any fat, if needed. Add the zucchini. Stir in 2 cups of the pasta sauce. Reduce the heat to medium-low.

3. Top the mixture with 2 lasagna noodles, set in the center. Break 2 more noodles into medium-size pieces and fill in the edges. Gently spread the cheese mixture over the noodles. (The noodles may begin to curl in the skillet, but the cheeses will hold them down.) Lay on the 2 remaining noodles. Pour the rest of the sauce into the skillet and spread it evenly, then sprinkle on the remaining cup of mozzarella.

4. Cover the skillet and simmer the lasagna over medium-low heat until the noodles are tender, about 20 minutes. Remove the skillet from the heat and let the lasagna cool for 5 minutes. Cut the lasagna into squares and serve. Makes 6 servings.

Ingredients:

2 6-oz. salmon steaks (a normal portion size for meat and fish is 3 oz.)
butter or vegetable oil cooking spray or fat-free canola cooking spray

Directions:

Preheat the broiler. Cover the broiling pan with aluminum foil and lightly grease the foil with butter or vegetable oil cooking spray.
Place the steaks on the pan and broil the salmon for 5 minutes. Turn the steaks carefully and broil the other side for 4 to 5 minutes or until the fish is firm but still springy and a bit translucent in the center.

Serve immediately topped with the sauce of your choice.

Try this fast and easy topping on fish or chicken dishes.

Orange Ginger Sauce

Ingredients:

1/4 c. orange juice
2 tsp. ginger juice or 1/2 tsp. ground ginger
1 tbsp. fresh cilantro, chopped
1/2 tsp. Asian sesame oil

Directions:

Place all of the ingredients in a small saucepan and mix well.
Bring the sauce to a boil just before serving.

Ingredients:

2 9-oz. packages of fresh ravioli
2 small jars roasted red peppers
1/2 c. walnuts, chopped
1/2 c. Parmesan cheese
about 1/2 c. fresh basil, chopped
2/3 c. olive oil for mixture
olive oil for frying

Directions:

Place peppers, walnuts, cheese, and basil in blender or food processor and puree until smooth.
Slowly drizzle in olive oil and continue to puree. Set mixture aside.
Heat a small amount of olive oil in a large pan.* When olive oil is bubbling, spread ravioli in pan. When bottoms of ravioli are browned, bubbly, and a bit crunchy (after about 2 minutes), flip them over.

Fry other side of ravioli. When ravioli are finished, spread them on paper towels to drain extra oil.

Spread ravioli and red pepper pesto mixture on plates.

*Note: You can also boil ravioli in water instead of frying to cut some of the fat.

Ingredients:
2/3 cup lime juice
1 tablespoon salt-free seasoning blend
1 tablespoon ground cumin
1 teaspoon chili powder
1 teaspoon pepper
1/2 teaspoon garlic powder
1 pound boneless skinless chicken breasts, cut into 1/4-inch strips
1 large onion, halved and thinly sliced
1 medium green pepper, julienned
1 medium sweet red pepper, julienned
6 flour tortillas (8 inches), warmed

Directions:
In a small bowl, combine the first six ingredients; set aside 2 tablespoons. Pour remaining marinade into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for 30 minutes, turning occasionally.

Drain and discard marinade. In a large skillet coated with cooking spray, sauté onion and peppers until crisp-tender; remove and set aside. Add chicken and reserved marinade to skillet; cook for 3-5 minutes or until no longer pink. Return vegetables to pan; heat through. Serve on tortillas.

It is really common for kids to be picky about what they eat and to turn their nose up at healthy foods. These top 10 tips will help even the pickiest eater enjoy healthy mealtimes.

1. Get them excited about healthy food:
Let them smell, touch, taste, ask questions and try fruits, veggies, yogurts and other healthy foods in the kitchen. Ask them what they think of the foods and let them know their opinions count.

2. Get them involved in the kitchen:
Let them help you with small, kid-safe jobs in the kitchen such as mixing ingredients. Be sure to thank them for their help.

3. Give them a say in what they eat:
Help your kids make the right food and drink choices from an early age. If they have a say in decisions they will be more excited about what they eat. It's a great way to get them to take charge of their health.

4. Take them grocery shopping with you:
Get your kids involved in shopping decisions. It may take a little more time in the supermarket but it is likely to lead to less tantrums at meals.

5. Keep the junk food out of the house:
Your kids can't eat unhealthy snacks if you don't buy them. Kids will moan at first but soon they will get hungry and reach for the apple instead of the chips.

6. Add healthy food when you can:
Find ways to add healthy foods into foods your child already likes. You can put blueberries in pancakes, chopped fruit on cereal, or small pieces of broccoli in macaroni and cheese.

7. Help them learn:
Encourage your kids to draw or doodle pictures of healthy foods or write a poem. Post on the fridge and make sure they know you are proud.

8. Sit down together:
Try to set aside your meals as family time. Turn off the TV and enjoy eating together.

9. Keep healthy snacks on hand:
Bring healthy snacks when you pick them up from school, after sports practice, and at other times when you know their stomachs will be grumbling.

10. Make healthy food and meals fun:
Try cutting up food into fun shapes or making faces out of fruit and vegetables. Putting healthy snacks such as oatmeal cookies or dried fruit into a fun bag can turn healthy foods into a cool snack for your child.

Packing a healthy lunch for your children is a great way to get them the nutrients they need to power through the school day.

Unfortunately, lunch boxes are often filled with packaged 'convenience' foods like full-calorie soda, chips, and cookies. This can add up to a lot of excess fat, sugar, sodium and calories that may contribute to long-term health problems like high blood pressure, diabetes, and obesity.

When deciding what to put in your child's lunch box, it's a good idea to include foods from different groups. Focusing on variety not only makes lunches more interesting, but also helps your children enjoy a balanced lunch that will provide the energy and nutrients they need to grow, play, learn and stay healthy.

The basics for a healthy lunch box:

1. One serving of vegetables or salad and one serving of fruit (fresh, canned or dried can all count).

2. One serving of a low-fat or fat-free milk or dairy item such as a low-fat cheese stick, a yogurt cup, or some cottage cheese.

3. One serving of meat, chicken, fish, eggs, peanut butter, beans or another protein source.

4. A healthy drink such as water or 100% juice.
Easy, quick ways to pack a balanced healthy lunch with punch!

Healthy Sandwiches

* Swap the white bread for whole wheat varieties for added boosts of fiber. Whole wheat bread can also be more filling.

* If your kids are bored with the traditional sandwich, try whole wheat pita or flatbread/tortilla wraps that you can quickly turn into sandwich swirls.

* Switch from bologna, salami, pastrami or corned beef, and other fatty luncheon meats to low-fat alternatives such as lean turkey or chicken breast.

* Sneak veggies like lettuce, cucumbers, or shredded cabbage in between slices of lean turkey or ham on a sandwich or in a wrap.

* Use peanut butter in moderation: 2 tablespoons (about the size of a ping pong ball) provides about 190 calories and 16 grams of fat.

* Try using a thinner layer of peanut butter and substituting jelly with banana or thin apple slices for a healthier spin on an old favorite.

* Skip high-fat mayonnaise. Consider a small serving of reduced fat mayonnaise or skip it entirely and try using something with more flavor and fewer calories like mustard instead.

Pack a Salad

* Make it colorful: start with a base of dark greens then load up on bright veggies such as pepper, cucumbers, tomatoes and carrots.

* A salad can be more than just a side item. To make it the main entrée, include a lean protein like hard boiled eggs, beans or grilled chicken.

* Pack low-fat or fat-free dressing in a separate container to prevent the whole thing from getting mushy. Kids can drizzle it right on the salad before eating.

* If you're not a fan of washing, chopping, and preparing salad, consider making it easier by buying bags of lettuce or precut carrots or make extra salad for dinner and just pack the leftovers for lunch the next day.

Easy Entrées

Make a cold pasta salad made from whole wheat noodles leftover from the previous night's dinner-put in a portable container and voila!

Mix plain brown rice with canned beans or shredded lean meat for a high dose of protein and fiber.

Pack hummus with fresh veggies and whole wheat pita triangles or flatbreads for dipping.

Include low-fat or fat-free cottage cheese with carrots, cherry tomatoes, fresh berries, or melon. This makes for a calcium-rich, high-protein lunch.

Healthy Drinks

If you pack juice, make sure it's 100% juice. All fruit drinks are required to list the "% juice" on the label. Many juice drinks contain no more than 10% juice and are mixed with a lot of sugar.

Water and low-fat milk are the best drinks for children. They can be frozen to help keep foods in the lunch box cool and will usually be defrosted for drinking by lunch time.

Energy Snacks

Swap traditional fried chips for baked potato or corn chips.

Pack salt-free, dry-roasted almonds, hazelnuts, or walnuts to provide kids with a dose of heart-healthy essential fatty acids-be sure to cap the serving at ¼ cup since nuts are high in calories.

Try a lowfat or light yogurt in exchange for the full calorie varieties targeted at children. If you'd prefer to avoid artificial sweeteners, try packing fat-free plain yogurt mixed with fresh fruit.

Select whole grain granola bars that are low in fat and sugar - take a look at the food label and choose the ones that contain less than 1g of saturated fat per serving and are no more than 35% sugar by weight. To figure the percentage of sugar per serving, divide the grams of sugar by the gram weight of one serving and multiply this number by 100.

Aim to make snack treats occasional rather than everyday items. A small serving of animal crackers are lower in fat and sugar than regular cookies, doughnuts, brownies and other baked goods.

Packing a quick lunch when there's no time

Piece together things that don't need any preparation - whole piece of fruit, a lowfat yogurt, individual packs of baby carrots, and sliced turkey wrapped in a tortilla is a great balanced lunch.

Save time by packing leftover rice, beans, chicken, salad, and other healthy options into lunch containers at dinner time.

If you're looking for pre-packaged lunches, aim for those with no more than a few hundred calories and the least amount of saturated fat, transfat, and sodium.

Your child's stomach is small and needs age appropriate portions at meals and snacks. Don't force your child to eat, but let them stop eating when they're full and teach them to say "no thanks" once they have reached their limit.

Telling kids to eat nutritious foods is one thing, but showing them is the best teacher!

1. whole wheat crackers and toppings - try sliced cheese, cream cheese, egg salad, tuna salad, peanut butter, peanut butter and jelly, or pepperoni. Make your own Lunchables by layering ham or turkey and cheese!

2. celery and/or carrots with dip - popular dips among kids may include ranch, hummus, creamy italian dressing, bean dip, cream cheese, and other soft cheeses. Try other raw vegetables too, like cucumbers, zucchini and bell pepper slices.

3. fresh fruit - different varieties of melon cut into chunks, whole strawberries and pineapple wedges are fun and colorful. Use rounded toothpicks to let kids make their own kabobs or mix several fruits together to make a quick fruit salad; add a dollop of fat free whipped topping.

4. apple slices and dip - use an apple slicer or cut into slices with a knife and sprinkle with a little lemon juice to keep them from turning brown. Serve with peanut butter, fat free whipped topping, yogurt, sugar free caramel dip, or other fruit dips.

5. tortilla roll ups and pinwheels - spread with peanut butter or peanut butter and jelly, roll up then slice into 1" pieces to make pinwheels. use a layer of cream cheese and a slice or two of turkey or ham, or layer with spreadable cheese and various vegetables, roll up and eat.

6. trail mix - make your own by mixing together peanuts, raisins, chocolate chips, mini pretzels, granola, and other sweet and salty ingredients. Keep the high sugar sweets to a minimum.

7. granola & yogurt - granola makes a great snack on its own, but it's also very tasty when you stir it into a container of yogurt. Look for different flavors available at your local grocer.

8. cheese sticks - String cheese is very popular with kids. You can also find colby sticks and cheddar sticks at the store. You can also cut your own from any of your favorite cheeses!

9. pretzel sticks & cheese - cut your child's favorite cheese(s) into cubes and give him pretzel sticks to pick them up with. Safer than toothpicks and edible too. You can also try dipping pretzels in cheese sauce or bean dip.

10. popcorn - make the light butter or unbuttered kind and sprinkle with parmesan cheese while it's still hot. Try season salt, cinnamon sugar, and anything else you can think of to spice it up.

11. cheese quesadillas - sandwich shredded or packaged sliced cheese in between two tortillas. Heat in the microwave until cheese is melted. For younger kids with smaller appetites, use only one tortilla, layer half of it with cheese, fold over and heat.

12. mini pizzas - spread tomato paste or spaghetti sauce onto a toasted english muffin, sprinkle with shredded mozzarella cheese and any other toppings you like. Heat in the broiler for a minute or two until cheese is bubbly.

13. quick breads and muffins - best when made from scratch, these are wonderful when popped into the microwave for a few seconds and dotted with a little butter. Muffins and quick breads are easy to make and there are many varieties including zucchini, banana, blueberry, and more.

14. smoothies - a great way to sneak in extra dairy and fruit. Pour 1 cup of milk into a blender, add enough frozen fruit to reach top of milk, add an 8 ounce container of yogurt, blend until smooth. Mix and match flavors, try frozen pineapple and vanilla yogurt, frozen strawberries and banana yogurt, or frozen cherries and cherry yogurt.

15. bagels, toast, english muffins - spread bagels with different flavored cream cheese and cut into bite sized wedges. Make toast and sprinkle with cinnamon sugar, cut into triangles. Toast an english muffin and spread with peanut butter and jelly or layer with a slice of cheese.

16. cereal - toasted "O's", fruit circles, and other finger cereals and great as a snack. You don't have to limit a bowl of cereal to breakfast, this makes a fun and different snack for hungry kids as well.

17. yogurt - keep a variety of flavored yogurts, containers, squeezable and drinkable are all available.

18. bananas and peanut butter - slice a banana lengthwise down the middle. Spread each slice with peanut butter. Cut into bite size pieces and serve with round toothpicks or pretzels.

19. parfaits - layer fresh cut up fruit with yogurt and a little granola. Your kids will think they are getting dessert!

20. sugar free gelatin and puddings - if you do need a quick to grab snack sugar free gelatins and puddings are much better than a handful of chocolate cookies. Keep a small supply on hand and out of reach.

21. rice cakes - serve plain or spread with peanut butter or Nutella (chocolate and hazelnut spread). Rice cakes come in many varieties and flavors.

22. pita wedges & hummus - cut a pita pocket into small wedges, warm in the microwave and spread with cream cheese or your favorite hummus.

23. graham crackers - graham crackers are a tasty substitution for cookies. They are perfect for spreading peanut butter or dipping into applesauce.

24. tortilla chips & salsa, - serve unsalted tortilla chips with homemade salsa. Mix together chopped tomato, chopped green onion, a little garlic salt and chopped fresh cilantro.

26. animal crackers - another great substitution for cookies

27. dried fruit - everyone knows about raisins, but don't forget all the other wonderful dried fruits available. Dried cranberries, plums, mangos and other tropical fruits are sweet like candy. Due to their natural sugar content they should be served in moderation but definitely in place of processed sweets.

28. bread - bread sticks fresh from the oven are yummy, as are sliced pieces of french bread with cream cheese, or bread and butter cut into squares and sprinkled with cinnamon sugar or garlic salt.

29. cereal & granola bars - another great option for quick grab and go snacks, cereal and granola bars come in a wide variety of flavors.

30. applesauce - you'd be surprised at the different flavors available in applesauce these days!

31. pita pocket stuffers - fill pita pockets with cheese and ham, turkey and lettuce, or even bananas and peanut butter

Attn. Kids!

If you're hungry, grab your apron and get cooking! Making food yourself - with a little help from a parent - is a great way to learn about food and meal preparation.

Mini Pizzas

Ingredients:

1 standard-sized bagel, cut in half
tomato sauce
shredded mozzarella cheese
toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)
seasonings like oregano, basil, and pepper

Directions:

Set the oven to low heat.
Spread tomato sauce on each bagel half.
Sprinkle the shredded cheese all over the tomato sauce on each half.
Add your favorite toppings.
Put a light sprinkling of seasonings on each half.
Put your bagel halves on the baking sheet.
Bake in the oven on low heat for about 5 to 8 minutes. You'll know they're done when the cheese is bubbly.
Let cool for a minute, then enjoy your tiny pizzas!

Incredible Edible Veggie Bowls

Ingredients:

1 green, yellow, or red pepper, washed
1 bunch of celery, washed
1 carrot, washed and peeled
your favorite salad dressing

Directions:

Cut the pepper in half (from side to side). Clean out the seeds and gunk from the inside. Now you have two pieces. One will be your pepper-shaped bowl.
Cut the other half of the pepper into skinny slices.
Cut the carrot into skinny sticks about 4" long.
Cut celery into skinny sticks so each one is about 4" long.
Put a little salad dressing in the bottom of your pepper bowl.
Put celery sticks, carrot sticks, and pepper slices into the pepper bowl.
Now you've got a portable veggie treat! You can pull out the veggies and eat them with a little dressing. Then when you're finished with the veggies, it's time to eat the bowl!

Fabulous French Toast

Ingredients:

1 egg
1/4 c. milk
dash of vanilla extract
1 tbsp. margarine
2 pieces of bread

Directions:

Crack the egg into a medium-size bowl and beat well. Then mix in the milk and vanilla extract.
Put the margarine in a frying pan. Heat the pan on the stovetop on medium heat. It's hot enough when the margarine starts to bubble.
Dunk each piece of bread in the egg mixture. Make sure the bread is totally covered.
Cook the bread in the frying pan on low heat until the underside is light brown (about 5 minutes).
Use a spatula to flip the bread over, and cook again for another 5 minutes.
Use the spatula to transfer the French toast to a plate.

Perfect Peachy Freeze

Ingredients:

1/2 c. milk
1 c. sliced peaches (they can be either fresh or canned)
1 tsp. sugar

Directions:

Pour the milk into an ice cube tray and freeze until solid.
Pop the "milk cubes" out of the tray and put them into the blender. Then put the peaches and sugar into the blender.
Put the lid on the blender and blend on high speed until everything is all mixed together and very smooth.
Pour your Perfect Peachy Freeze into serving dishes and serve right away.

Stawberry Smoothie

Ingredients:

2 ice cubes
1 c. milk
1/3 c. cottage cheese
2/3 c. frozen strawberries
1 1/2 tsp. sugar
1 tsp. vanilla extract

Directions:

Pour all of the ingredients into the blender.
Put the lid on the blender and blend for 45 to 60 seconds until smooth.
Pour your smoothie into a glass and enjoy.

Fun Fruit Kabobs

1 apple
1 banana
1/3 c. red seedless grapes
1/3 c. green seedless grapes
2/3 cup pineapple chunks
1 cup nonfat yogurt
1/4 c. dried coconut, shredded

Directions:

Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
Spread coconut onto another large plate.
Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
Repeat these steps with another skewer.