Recipes For Kids Who Hate Vegetables

How many times have you seen your child standing with the pantry door open or even the fridge
while just looking for something to snack on. If parents don't purchase the high calorie fattening
none healthy foods then the children wont eat them. BUT we all know kids love to snack so why
not keep some healthy snacks ready for them when they get the urge to snack? Sweet breads
made with fruit or vegetables are not only healthy but are so good any child would be happy to
eat them. Put a few slices in a baggie and store where the child will look. Let them eat the slices
as is or toast them for a warm snack. Kids seem to eat healthier when they can fix their own snacks,
so let them do so. You may need to be with them to see they don't get hurt or burned on the toaster
but make it look as if you are there to do something else. Kids like to feel independent...

Here is a bread kids love as is or you can even use it to make french toast for breakfast.

Apricot Orange Bread

1 egg and a little margarine are used in this low-saturated-fat, low-cholesterol, low-sodium,and low carb bread.But it still has a rich taste that even the kids love.
You can use this for a light dessert or for a snack. I also sometimes like a slice toasted with a pat of butter for breakfast.

Ingredients

1 (6 oz) package of dried apricots cut into small pieces
2 Cups water
2 Tbsp margarine
1 Cup sugar(or baking Splenda)
1 egg, slightly beaten
1 Tbsp freshly grated orange peel
3-1/2 Cups sifted all-purpose flour
1/2 Cup nonfat dry milk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/2 Cup orange juice
1/2 Cup chopped pecans, (Option) (or your choice of nuts)

Directions

Preheat oven to 350º F.
Lightly oil two 9x5-inch loaf pan.

Cook apricots in water in a covered medium-size saucepan for 10-15 minutes or until tender but not mushy. Drain; reserve 3/4 cup liquid. Set apricots aside to cool.

Cream together margarine and sugar.

By hand, beat in egg and orange peel.

Sift together flour, dry milk, baking powder, soda, and salt.
Add to creamed mixture alternately with reserved apricot liquid and orange juice.

Stir apricot pieces and pecans into batter.
Turn batter into prepared pans.
Bake for 40-45 minutes or until bread springs back when lightly touched in center.
Cool 5 minutes in pan. Remove from pan and completely cool on wire rack before slicing.

I received an email from a reader of this lens who has a child with Diabetes.
It seems he wants to eat Pizza but she is afraid it will raise his blood sugar
because it is high in carbs.
I have found a tortilla that has only 5 gm of carbs and it makes a great pizza crust.
You can use purchased pizza sauce and add any meat and vegetable topping and
still keep it under 45 g of carbs(suggested by dietitians) You can even add pureed
vegetables to the sauce. I suggest you look at another of my lens to get an idea for more
low carb foods, entrees, side dishes, desserts and snacks by clicking here---> Low Carb Recipes

Yellow Squash Muffins
Who said children wouldn't eat squash? They will if they don't know it's in there, and
I'm not about to tell them. I just love to watch them eat this healthy muffin and see their smiles.
Believe it or not your kids will ask for more of these once they get a taste of them.

Ingredients

2 lb. yellow/summer squash (about 8 med.)
2 eggs
1 C. sugar
3/4 C. butter or margarine
3 C. all purpose flour
1 Tbs. + 2 tsp. baking powder
1 tsp. salt

Directions

Trim off squash ends. Cut squash into 1-inch slices. Cook in boiling water for 15-20 minutes or until tender. Drain well and mash. Measure enough to equal 2 cups. Combine 2 C. mashed squash, eggs, butter or margarine; stir well, set aside. Combine remaining dry ingredients in large mixing bowl. Make a well in center. Add squash mixture to dry ingredients stirring just until moistened. Spoon batter into greased muffin pans filling 3/4 full. Bake at 375 degrees for 20 minutes.

Spiced Pear Bread

Who would have thought pears would be so good when used in bread... and best of all the kids love this toasted and topped with a few warm pear slices. Try it when making french toast or serve it warm with a pat of butter for a mid-day snack .Anyway you choose, it will be a tasty and healthy treat.

The pears add a delicious moistness to this spiced bread.

Ingredients

3 1/2 C. flour
1 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
1 1/2 tsp. cinnamon
1 tsp. ground ginger
1 tsp. ground nutmeg
1/2 tsp. cloves
2 C packed brown sugar
1 C. vegetable oil
1/2 C. molasses
2 tsp. vanilla extract
4 eggs
3-4 pears, peeled, cored and diced
1 C. chopped walnuts (optional)

Directions

Preheat oven to 350 degrees. Grease and flour two loaf pans. In a bowl, combine the first eight ingredients. In a separate large mixing bowl, combine brown sugar, vegetable oil, molasses, vanilla, and stir in flour mixture. Pour into prepared loaf pans. Bake for 55-65 minutes or until done. Cool in pans for 15 minutes. Remove from pan and cool completely.

Every parent wants to be sure their child(ren) get the most from their snacks.
These Orange Crunchy Grahams are great tasting and they are nutritional.
And since they require no cooking you can let the kids have a go at making them.
They seem to enjoy them more when they get to make their own snacks.
You will not only be the "best" Mom on the block you will feel better knowing that
these snacks are actually good for them. Now if you can get them to do the cleaning up ,
you've got a few minutes to rest.

INGREDIENTS

2 Tbsp. creamy peanut butter
1 Tbsp. orange marmalade*
1/4 cup Grape-Nuts Cereal*
2 honey graham crackers, broken crosswise in half (4 squares)
1/4 cup raisins

DIRECTIONS

MIX peanut butter, marmalade and cereal until well blended.
SPREAD evenly onto graham squares; sprinkle each with 1 Tbsp. of the raisins.

TIPS & SUGGESTIONS

*Substitute:
Prepare as directed, using your favorite flavor of marmalade or jam.
You can use bran flakes in place of the Grape-nut cereal

Nutrition Bonus:
These nutritious snacks are made extra crunchy with Grape-Nuts Cereal, a good source of iron.

Kids love making and eating these healthy snacks.
The fun part is when they tell their friends that they are having "Ants on a Log" for a snack.

Ants on a Log

Ingredients

* 5 stalks celery
* 1/2 cup peanut butter (For those allergic to nuts use cream cheese)
* 1/4 cup raisins

Directions

Cut the celery stalks in half.
Spread with peanut butter.
Roll in raisins (and/or crushed nuts)

Eggplant "French Toast "

I found this simple and tasty recipe while searching for an old recipe using eggplant. It really got me to thinking of how we tend to not think of how we can use vegetables in ways that are quiet different from the norm. I also noticed that the eggplant that has the less seeds has a better taste and texture. To my surprise the kids really did like them and even asked for more.

Ingredients:

1 eggplant (or 3-4 small Italian eggplant) The less seeds the better the taste.
salt **
2 eggs
1 tsp vanilla
Sugar or any cooking artificial sweetener to taste (Start with a small amount and increase if needed.)
butter

Instructions:

Peel eggplant and cut into slices.
Sprinkle a small amount of salt on the eggplant.
Turn eggplant pieces over and sprinkle a small amount on the other side.
Let eggplant rest for two minutes.
Mix eggs, vanilla and sugar in a bowl.
Melt butter in frying pan on med. heat.

Put your eggplant in egg mixture and poke holes in it with a knife or fork.
This allows the mixture to permeate the eggplant.
Cook "french toast" until golden brown.
Then flip and do the same on the other side.
Top your french toast with your choice ,cinnamon, nutmeg, cream cheese, cocoa, nut butter or low sugar fruit
and/or with maple syrup.

** Do not skip this, the salt is used to take away the bitter taste of the eggplant.

Here is the nutrition value of eating eggplant

Nutrient RDI highest RDA of DRI
Vitamin A 3000 IU 10,000 IU
Vitamin C 60 mg 90 mg
Calcium 1000 mg 1300 mg (Kids need an extra amount of Calcium to make their growing bones stronger)
Iron 18 mg 18 mg
Vitamin D 400 IU 600 IU
Vitamin E 30 IU 15 mg (33 IU of synthetic)
Vitamin K 80 %u03BCg 120 %u03BCg
Thiamin 1.5 mg 1.2 mg
Riboflavin 1.7 mg 1.3 mg
Niacin 20 mg 16 mg
Vitamin B6 2 mg 1.7 mg
Folate 400 %u03BCg 400 %u03BCg
Vitamin B12 6 %u03BCg 2.4 %u03BCg
Biotin 300 %u03BCg 30 %u03BCg
Pantothenic acid 10 mg 5 mg
Phosphorus 1000 mg 1250 mg
Iodine 150 %u03BCg 150 %u03BCg
Magnesium 400 mg 420 mg
Zinc 15 mg 11 mg
Selenium 70 %u03BCg 55 %u03BCg
Copper 2 mg 900 %u03BCg
Manganese 2 mg 2.3 mg
Chromium 120 %u03BCg 35 %u03BCg
Molybdenum 75 %u03BCg 45 %u03BCg
Chloride 3400 mg 2300 mg

Peanut butter and jelly is so passé. To add some grown-up variety to your child's lunch , try this turkey (or ham) and apple sandwich.

Ingredients:

2 slices raisin bread
1 tsp mustard (optional)
2 tsp reduced-fat mayonnaise
2 oz sliced deli turkey or ham
1 small apple,cored, cut in half, and thinly sliced
1 lettuce leaf, washed and drained

Instructions:

1. In a small bowl, combine mayonnaise and mustard (if you're using it).
2. Spread the mayonnaise mixture on each slice of bread.
3. Layer on the turkey or ham slices.
4. Stick the apple slices on top of the turkey or ham, and then cover that with the lettuce leaf.

Nutritional Info (Per Serving)

* 304 calories (24% calories from fat)
* 15g protein
* 8g total fat (2.2g saturated fat)
* 5g carbohydrate
* 5g dietary fiber
* 45mg cholesterol
* 896mg sodium

Begin the day right: these banana-yogurt pancakes have just 14 grams of carbohydrates (in each serving). This is an easy and delicious twist on plain old pancakes-so good you may even use them for a dessert, just add fresh fruit a dollop of whipped cream, oh sooo good!

Ingredients:

2 cups all-purpose flour, sifted
1 tbsp baking soda
1 packet sugar substitute
1 large and very ripe banana, mashed
8 oz fat-free plain yogurt
1/2 cup milk (preferably skim milk)
1/2 tbsp canola oil
1 tsp vanilla extract
4 egg whites, beaten to soft peaks
butter-flavored cooking spray

*** You can add nuts to the batter to make it a bit crunchy.
****Try different fruits or berries in the batter to change the flavor.

Instructions

1. After sifting the flour, combine it with the baking soda and sugar substitute in a large bowl.
2. Stir in the yogurt, banana, milk, oil, and vanilla. Stir until just moistened (don't over-mix).
3. In two parts, gently fold in the beaten egg whites.
4. Lightly coat a non-stick skillet with cooking spray. With a ladle, make 4-inch pancakes. Cook until the bubbles come to the top of the pancake. Turn and continue to cook until browned. Keep warm in the oven while you cook the rest of the pancakes.

Nutritional Info (Per Serving)

* 76 calories (7% calories from fat)
* 3g protein
* 1 total fat (0.1 saturated fat)
* 14g carbohydrates
* 1g dietary fiber
* 0 cholesterol
* 236mg sodium

Have you ever met a kid that didn't like lasagna or spaghetti? I sure haven't.
So this lasagna recipe should make them happy. Serve it up with some
Texas toast and a glass of fat free milk. They will never know there are hidden
healthy vegetables in it. If they can't see them they will never suspect they are in such a tasty dish. And I will never tell....

Stove Top Lasagna

- 1 tablespoon extra-virgin olive oil
- 1 medium-size onion, finely chopped (about 1 1/2 cups)
- 3 to 4 garlic cloves, finely minced
- 1 pound lean ground turkey breast
- 3/4 Puree # 3 (recipe below)
- 1 (6-ounce) can tomato paste
- 1/4 cup oat bran
- 1/2 teaspoon each dried basil and oregano
- 9-ounce box uncooked lasagna noodles, roughly broken into strips
- 1 jar (24-26ounces) marinara sauce (or **spaghetti sauce)

- 1 cup part skim shredded mozzarella

Heat the oil over medium heat in a deep skillet or earthenware pot. Add the onions and garlic and cook until they are slightly translucent, about 10 minutes. Add the turkey or beef, stirring to break it up, and cook for about 5 minutes, until the meat is no longer red.

In a medium bowl, combine the Puree #3 and tomato paste until mixture turns brownish in color.

Add to skillet, and stir in the oat bran, basil, and oregano. Add broken noodles on top of meat mixture, then top with tomato sauce.

Fill empty tomato sauce jar three-quarters full of water (about 2 1/2 cups) and add to skillet. Stir to combine. Bring to boil and then reduce to simmer, cover, and cook for 30 minutes, stirring occasionally.

Add cheese on top, do not stir again; cover for 3 to 5 minutes until cheese is melted. Serve hot.

Puree #3
- 2 cups raw baby spinach leaves*
- 2 cups broccoli florets, fresh or frozen
- 1 cup sweet green peas, frozen
- 2 to 3 tablespoons water

To prepare on the stove top, pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the spinach and broccoli, and steam for about 10 minutes, until very tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Drain.

To prepare in the microwave, place the broccoli and spinach in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes, until very tender. Add peas for last 2 minutes of cooking. Drain.

Place the vegetables in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree.

Don't have a food processor? Don't worry you can make the puree in your blender.
** If using spaghetti sauce do not use the 1/2 teaspoon each dried basil and oregano unless you like a spicier dish.

This recipe doesn't really have any rice in it, but it still taste like rice pudding.
Isn't it wonderful what we can do with cauliflower? Try this just once and see
what your kids says about it. I bet they like it just as much as the real thing.

Ingredients:

* 1/2 cup finely grated (riced) RAW cauliflower
* 1/2 cup Splenda
* 1/4 cup Brown Sugar Twin
* 4 oz. cream cheese
* 2 egg yolks
* 1 cup heavy whipping cream
* 1 teaspoon vanilla extract
* 1/2 teaspoon nutmeg
* 1/8 teaspoon ground cloves
* 1/4 teaspoon cinnamon (option)

Mix 1/4 cup of cream with sweeteners, extracts, spices, and cauliflower. Heat in microwave for 1 1/2 minutes. Let stand for 15 minutes. Beat egg yolks with 1/4 cup of cream; set aside. Pour remainder of cream in sauce pan, add cream cheese and cook on medium heat, stirring constantly, until thickened. Add cauliflower mixture and egg mixture to pan and stir to rethicken. Pour into 4 small ramekins or pudding dishes and refrigerate 1-3 hours. Serve and enjoy!

This bread is great as a breakfast toast or a snack.
Kids will gobble this up fast, so making 2 loaves of this healthy dish
means you may even get a slice, but don't count on it....

Ingredients:

* 3 cups all-purpose flour
For a healthier bread substitute 1 cup of flour with whole wheat flour.
* 1 tablespoon plus 2 teaspoons pumpkin pie spice
* 2 teaspoons baking soda
* 1 1/2 teaspoons salt
* 3 cups granulated sugar
* 1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin
* 4 large eggs
* 1 cup vegetable oil
* 1/2 cup orange juice or water
* 1 cup sweetened dried, fresh or frozen **cranberries

Directions:

PREHEAT oven to 350° F. Grease and flour two 9 x 5-inch loaf pans.

COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries. Spoon batter into prepared loaf pans.

BAKE for 60 to 65 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely.

Recipe makes two loaves.

FOR THREE 8 x 4-INCH LOAF PANS:
PREPARE as above. Bake for 55 to 60 minutes.

FOR FIVE OR SIX 5 x 3-INCH MINI-LOAF PANS:
PREPARE as above. Bake for 50 to 55 minutes.

** You can try other fruits with this recipe. Get creative, mix in some nuts or mix in another fruit.

Who would have thought that you could hide vegetables in something your kids love to eat? Make a double batch of these great tasting pancakes and freeze them for later. Since we are always pressed for time boxed pancake mix has become a staple in most every ones food pantry. So here's some healthy recipes using this staple.

Banana Pancakes:

- 1 large egg
- 3/4 cup low-fat milk
- 1 tablespoon canola or vegetable oil
- 1 large banana, mashed
- 1/4 cup Puree #1(see * Make-Ahead Recipe below)
- 1 cup boxed pancake mix
- 1/4 cup wheat germ

In a large mixing bowl, whisk together the egg, milk, oil, mashed banana, and the Puree #1.
Add boxed pancake mix and wheat germ, mixing just until combined (don't over mix - leave small lumps).
If the batter is too thick, add a little more milk 1 Tablespoon at a time)

*Make-Ahead Recipe: Veggie and fruit puree #1
This makes about 2 cups of puree.
Double the recipe if you want to store another cup of puree.
Store in refrigerator up to 3 days, or freeze one-quarter cup
portions in sealed baggies or small plastic containers.

- 1 medium sweet potato or yam, peeled and rough chopped;
- 3 medium to large carrots, peeled and sliced into thick chunks;
- 2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially the carrots, are very tender. If the carrots aren't thoroughly cooked, they'll leave little nuggets of vegetables which will give them away to the keen eyes of some children. ,

Drain the potatoes and carrots and put them in the bowl of the food processor with two tablespoons of water. Use the water they were cooked in if any is left. Puree on high until smooth. If necessary, use the third tablespoon of water to make a smooth puree but try to use the least amount of water possible..

Nutrition Facts
Serving Size 1

Calories: 256
Total Fat: 7.6g
Fiber: 3.2g
Total Carbohydrates: 39.2g
Sugars: 7.3g
Protein: 8.6g
Sodium: 443mg

Looking for more great recipes?
Looking for recipes for Diabetics or Just to lose weight?
You can find them here....

It's here again Charlie Brown, Halloween and the Great Pumpkin.
Wondering what you can do with your pumpkin ? Make some warm pumpkin soup, of course. It's nutritious, and delicious.

Makes 5 servings (serving size: 1 cup)

Ingredients:

* 2 teaspoons stick margarine
* 1 cup chopped onion
* 3/4 teaspoon dried rubbed sage
* 1/2 teaspoon curry powder
* 1/4 teaspoon ground nutmeg
* 3 tablespoons all-purpose flour
* 3 (10 1/2-ounce) cans low-salt chicken broth
* 1 tablespoon tomato paste
* 1/4 teaspoon salt
* 3 cups cubed peeled fresh pumpkin (1 pound)
* 1 cup chopped peeled McIntosh or other sweet cooking apple
* 1/2 cup evaporated skim milk
* Sage sprigs (optional)

Preparation

Melt margarine in a Dutch oven over medium heat.
Add onion; sauté 3 minutes.
Add sage, curry powder, and nutmeg; cook 30 seconds.
Stir in flour; cook 30 seconds.
Add broth, tomato paste, and salt, stirring well with a whisk.
Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally.
Remove from heat; cool slightly.

Place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven; add milk. Cook until thoroughly heated. Garnish with sage sprigs, if desired.

The first time my daughter served these pancakes to her sons they looked at them and asked what happened to the pancakes Mom; Why are they brown? After she told them they were chocolate pancakes and got them to taste them they wanted more. The youngest likes his with peanut butter instead of regular dairy butter. While the oldest eats his with cool whip topping with sprinkles of chocolate chips or fruit. Just let the kids decide what they want on top, if anything at all. There is no need to cover these delicious tasting pancakes with syrup.

Chocolate Pancakes:

- 1 large egg
- 3/4 cup low-fat milk
- 1 tablespoon canola or vegetable oil
- 1/2 cup Puree #2(see *Make-Ahead Recipe below)
- 1 cup boxed pancake mix
- 1 tablespoon unsweetened cocoa powder
- 1/4 cup oat bran
- 1/4 cup semi-sweet chocolate chips, optional

In a large mixing bowl, whisk together the egg, milk, oil, and Puree #2. Add boxed pancake mix, cocoa powder, and oat bran, and chocolate chips, if using, mixing just until combined (don't over mix - leave small lumps). If the batter is too thick, add a little more milk.

* Make Ahead : Veggie and fruit puree #2

Makes about 1 cup of puree

- 3 cups raw baby spinach leaves*
- 1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)
- 1/2 teaspoon lemon juice
- 1-2 tablespoons water

Raw baby spinach is best to use for this puree (has milder flavor); if you must use frozen spinach, only use 1 cup of it.

Thoroughly wash the spinach, Yeah it may say pre-washed but we moms want to be sure. If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain.

Fill the bowl of your food processor with the spinach, blueberries, lemon juice, and 1 tablespoon of water; puree on high until as smooth as possible. If necessary, use another tablespoon of water to smooth-out the puree.

This recipe makes about 1 cup of puree; double it if you want to store another cup. It will keep in the refrigerator up to 3 days, or you can freeze 1%u20444-cup portions in sealed plastic bags or small plastic containers.

Nutrition Facts:

Serving Size 1 pancake
Calories: 226
Total Fat: 7.5g
Fiber: 3.1g
Total Carbohydrates: 34.6g
Sugars: 5.4g
Protein: 8.2g
Sodium: 442mg
Cholesterol: 61mg

Basic whole grain/yogurt Pancakes:

- 1 large egg
- 3/4 cup low-fat milk
- 1 tablespoon canola or vegetable oil
- 1/2 cup plain yogurt
- 1 cup boxed pancake mix
- 1/4 cup wheat germ
- 1/4 cup fruit of choice mixed in batter or use for topping

Directions:

In a large mixing bowl, whisk together the egg, milk, oil, and yogurt.
Add boxed pancake mix wheat germ and fruit mixing just until combined (don't over mix - leave small lumps).
If the batter is too thick, add a little more milk.

Nutrition Facts
Serving Size 1

Calories: 235
Total Fat: 8.5g
Fiber: 1.8g
Total Carbohydrates: 30.7g
Sugars: 3.9g
Protein: 9.1g
Sodium: 447mg

*For a healthier pancake add a dollop of yogurt with fruit on top.
Or mix fruit in batter.

Brown Sugar and Cinnamon Pancakes:

- 1 large egg
- 3/4 cup low-fat milk
- 1 tablespoon canola or vegetable oil
- 1 tablespoon brown sugar, packed
- 1/2 teaspoon cinnamon
- 1/4 cup oat bran
- 1 cup boxed pancake mix

In a large mixing bowl, whisk together the egg, milk, oil, brown sugar, and cinnamon.
Add the oat bran and boxed pancake mix, mixing just until combined (don't over mix - leave small lumps).
If the batter is too thick, add a little more milk.

Nutrition Facts
Serving Size 1

Calories: 218
Total Fat: 7.2g
Fiber: 1.9g
Total Carbohydrates: 33.0g
Sugars: 5.9g
Protein: 7.4g
Sodium: 434mg

*Tip: add a juicy fruit topping and there is no need for syrup.

Glazed Coin Carrots
Great side dish or for snack

2 pounds carrots, cut into 1/4-inch slices (12 to 14 medium)
1/2 teaspoon salt, if desired
2/3 cup packed brown sugar (or Splenda Brown Sweetener)
1/4 cup butter or margarine
1 teaspoon grated orange peel
1/2 teaspoon salt

1. Heat 1 inch water to boiling in 3-quart saucepan. Add carrots and, if desired, 1/2 teaspoon salt. Cover and heat to boiling; reduce heat. Simmer covered 12 to 15 minutes or until carrots are tender.
2. While carrots are cooking, heat brown sugar, butter, orange peel and 1/2 teaspoon salt in 10- or 12-inch skillet over medium heat, stirring constantly, until sugar is dissolved and mixture is bubbly. Be careful not to overcook or the mixture will taste scorched. Remove from heat.
3. Drain carrots. Stir carrots into brown sugar mixture. Cook over low heat about 5 minutes, stirring occasionally and gently, until carrots are glazed and hot.

Special Touch
Want this dish to look really special? Cut the carrots into diagonal slices or julienne strips. Be sure to decrease the cooking time because the carrots will have more surface area and cook more quickly.

Variation
Add another flavor dimension to this veggie side dish by stirring in 1 teaspoon finely chopped gingerroot with the orange peel.

Sprinkle in some nuts or coconut flakes for a healthy snack.

Nutrition Information:
1 Serving: Calories 160 (Calories from Fat 55 ); Total Fat 6 g (Saturated Fat 4 g); Cholesterol 15 mg; Sodium 380 mg; Total Carbohydrate 28 g (Dietary Fiber 3 g); Protein 1 g

You don't have to peel the zucchini before shredding it for this recipe. It won't affect the taste and the peel will provide some extra fiber. This is one the kids will
like to help with if they are old enough.

What you need:

* 1½ cups shredded zucchini (about 2 small)
* 2 cups whole-grain pancake or biscuit mix
* 1 teaspoon cinnamon
* 1 teaspoon allspice
* 2 eggs
* 3/4 cup brown sugar
* 1/4 cup unsweetened applesauce
* 2 teaspoon fresh lemon juice
* powdered sugar (enough to dust the muffins)

Preheat oven to 375° Fahrenheit.

Wash zucchini and remove ends.
Shred zucchini using largest holes on grater.
Place grated zucchini on paper towels and squeeze to remove water.
Measure 1½ cups of squeezed-dry zucchini.

Line a 12-cup muffin tin with paper liners.
In a large bowl, mix whole-grain pancake mix (or biscuit mix) with spices.
In a separate bowl, whisk together eggs, brown sugar, applesauce, and lemon juice.
Fold the egg-sugar mixture and shredded zucchini into the pancake-spice mixture; do not over-mix.
Fill each muffin cup 2/3 full with batter.
Bake 10-15 minutes or until golden.
Remove muffins from tin and cool on a wire rack.
13. Sprinkle muffins with a dusting of powdered sugar.

Makes about a dozen muffins.

Mac & Cheese
(Quick fixes for boxed macaroni & cheese)

Macaroni and cheese - the most asked for, if not the most popular of American comfort foods that kids really love. The convince of using the packaged version is that its not only fast but has a cheesy taste and creaminess which offers the opportunity for sneaky moms or dads to slip in extra nutrition that even the pickiest eaters wont detect.

TIP: Yellow macaroni and cheese usually contains yellow food dye, whereas the white version does not. If your child insists on yellow, you can add a slice of yellow American or cheddar cheese and a dash of paprika to the white cheese sauce, which will help safely change the color to yellow without affecting the taste.

Each of the nutritional boosters listed here have been kid tested and have proven to be undetectable in taste, texture and color. Start by adding the least amount recommended of just one of the nutritional boosters listed below. Add a little more each time you serve this dish.

- 2 to 4 tablespoons # 3 Puree (see Make-Ahead Recipe below)
- 2 to 4 tablespoons #1 Puree (see Make-Ahead Recipe below)

Prepare macaroni and cheese according to directions on package. Add * #3 Puree into the cheese sauce, mixing until well blended. If sauce becomes too dry, simply add an extra tablespoon of milk and extra cheese.

OR... Prepare macaroni and cheese according to directions on package. Add **#1 Puree into the cheese sauce, mixing until well blended. This one works best with an extra slice of American cheese or 1/4 cup of grated cheddar melted into the sauce to help mask the carrots, which have a bit more distinguishable taste, in the puree.

Don't fret if you don't have a food processor You can use your blender to make the puree.

* #3 Puree

- 2 cups cauliflower, cut into florets
- 2 small to medium zucchini, peeled and rough chopped
- 1 teaspoon fresh lemon juice
- 1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Use the second tablespoon of water to make a smooth (but not wet) puree.

** #1 Puree
- 1 medium sweet potato or yam, peeled and rough chopped;
- 3 medium to large carrots, peeled and sliced into thick chunks;
- 2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially the carrots, are very tender. If the carrots aren't thoroughly cooked they may leave little orange bits that can be detected in this dish

Drain the potatoes and carrots and put them in the bowl of food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

Serving Size 1
(Recipe makes 5 servings)

Calories 298
Calories from Fat 59 (19%)
Total Fat 6.6g 10%
Saturated Fat 3.8g 18%
Monounsaturated Fat 1.8g
Polyunsaturated Fat 0.5g
Trans Fat 0.0g
Cholesterol 19mg 6%
Sodium 551mg 22%
Potassium 277mg 7%
Total Carbohydrate 39.3g 13%
Dietary Fiber 1.8g 7%
Sugars 1.5g
Protein 19.7g 39%
Vitamin A 220mcg 4%
Vitamin B6 0.2mg 8%
Vitamin B12 0.5mcg 8%
Vitamin C 7mg 13%
Vitamin E 0mcg 0%
Calcium 287mg 28%
Iron 1mg 10%

***Tip: Make both purees and use 2 tablespoons of each in this recipe. You can freeze the puree to use in other dishes.

I have yet to meet a child that didn't like Mac & Cheese...so when making this dish just add some frozen mixed vegetables, like cauliflower, broccoli, peas and/or carrots, which help to boost this high-fat, low-fiber entree. Don't assume your kids won't like it -- everything tastes better when it's doused in cheese! The best way to do this is to chop the veggies so fine they can't pick them out. Or you can puree them and add them to the cheese sauce. When using the Mac & cheese from a box it's easier to add these veggies when they have been pureed in a blender. You can even add bite size chicken or ham to make this a meal they will ask for over and over.

If you rather make it yourself here's one I tried
that the kids really like. It's colorful as well as delicious.

1 box of low carbohydrate or whole-wheat macaroni
1 8 oz. package light sharp shredded cheddar cheese
6 oz. light creamy havarti cheese, shredded (or similar soft cheese)
3 Cups fresh spinach- julienne
1 ripe tomato, cubed
1 small red pepper, seeded and julienne
1 bunch green (spring) onions, chopped (optional)
1 red onion, chopped(optional)
1 cup fresh parsley, chopped
2 tsp. dried, grated nutmeg
1 tsp. dried, grated cayenne pepper(optional)
1/2 stick of butter
2 cups skim milk
2 eggs, beaten
Salt and pepper to taste
Cooking spray

Directions

Preheat oven to 350 degrees.
Spray a 9 x 11 baking dish with cooking spray, set aside.

Cook macaroni until al dente (just done).
Strain and set aside.
In same kettle, add milk over medium heat, then cheeses and butter.
Reserve approximately ½ cup of cheese and set aside.
Cook over medium heat until cheese starts to melt.
Add all remaining ingredients, including macaroni, except for the eggs.
Mix well, and remove from heat.
Add beaten eggs slowly, stirring well.
pour mixture into prepared baking dish.
Bake for approximately one hour and 15 minutes.
In last 15 minutes of baking, sprinkle reserved cheese over top.

Pumpkin Cookies
Healthy and Delicious
Children as well as adults will love these spicy Pumpkin cookies.
They wont even know that they are good for their body. One bite
and they are hooked on these tasty treats.The beta-carotene is a
great cancer fighter. These are not just cookies that look like pumpkins
they are made from pumpkin.

Ingredients

2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree (See Ingredient notes)
3/4 cup packed light brown sugar or 1/3 cup *Splenda Sugar Blend for Baking (see Ingredient notes)
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1 cup raisins

Cooking Instructions

1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

**Ingredient Notes: As you might suspect from its orange color, pumpkin puree is an excellent source of beta carotene.

*Substituting with Splenda: For nonbaking recipes, use Splenda Granular (boxed, not in a packet). For baking, use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup.

When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

Nutritional Information per Serving
Calories 68
Carbohydrates 12g
Fat 2g
Saturated fat 0
Mono unsaturated fat 1g
Protein 1g
Cholesterol 12g
Fiber 1g
Potassium 76g

You can use a muffin pan to make individual servings or to freeze for later.
Not many kids will turn down meatloaf that looks like a muffin. My friend went even further and used mashed potatoes to spread on top like iceing. Then topped it off with carrot curly-Q's. Her kids call them meatloaf cupcakes. Only problem she has now is they want them almost every night for dinner.

Ingredients:

1/2 lb. ground lean hamburger
1/2 lb. ground lean pork (or chicken)
1 cup oatmeal (bread crumbs or crushed unsalted crackers)
1 small finely chopped onion
1/4 cup finely chopped green pepper(optional)
1 large egg
1 can mixed vegetables or vegetable soup(with liquid)(puree in blender or with mixer)
Salt to taste
Ketchup for topping

Mix all ingredients thoroughly

Shape like a loaf of bread in a baking dish, top with ketchup and bake at 350*F for 45 minutes or until done, or in microwave for 25 minutes.
Less time when using muffin pan.
Serve with a slice of cheesy bread.
For desert: Jello with fruit, topped with a scoop of Ice Cream or whipped cream

Yeah, McDonalds almost got it right when they introduced Apple dippers on their childrens menu but what child needs the extra sugar they serve up in the dip with those nutritious apple slices? None that I know of...So why not make your own and make sure your child gets the benefit of this idea without all that extra sugar. If you want sprinkle the yogurt or peanut butter with some colored coconut or sunflower seeds. Nuts are a very healthy snack.

One serving
Ingredients:

1 medium to large apple
3 Tbs of vanilla yogurt or peanut butter (crunchy or smooth)

Peal and core apple, cut into wedges lengthwise
(to keep apple from turning brown dip apple wedges into orange or lemon juice)
serve with yogurt or peanut butter.

I made these cookies with raisins because most kids like raisins and they are good for the blood, Raisins are rich with iron. And the oatmeal is good for the digestive tract as well as helps eliminate "bad" cholesterol. Just don't tell the kids that these cookies are good for them. You can use any dried fruit chopped into small pieces,
or try fresh or frozen cranberries.

Ingredients

* 1 cup (1/2 pound or 2 sticks) unsalted butter, softened, OR 1 cup shortening
* 1 cup brown sugar, packed (you can use Splenda brown sugar to make this a healthier cookie)
* 1 cup granulated sugar (or regular Splenda)
* 1 1/2 cups all-purpose flour (or substitute the 1/2 cup for whole wheat flour)
* 1 teaspoon salt
* 1 teaspoon baking soda
* 1/2 teaspoon freshly grated nutmeg
* 1 teaspoon cinnamon
* 2 large eggs, well beaten
* 1 Tbsp vanilla
* 3 cups rolled oats (Do NOT use instant.)
* 1 1/2 cups raisins
* 1/2 cup chopped walnuts or pecans(optional)

Method

1 Pre-heat oven to 350 degrees. Grease two large cookie sheets or line with parchment paper or waxed paper.

2 In a large mixing bowl, beat butter until creamy. Add sugars; beat until fluffy, about 3 minutes. Beat in eggs. Add vanilla.

3 Mix flour, salt, baking soda, cinnamon, and nutmeg together in medium bowl. Stir dry ingredients into butter-sugar mixture. Stir in raisins and nuts. Stir in oats.

4 Spoon out dough by large tablespoonfuls onto prepared cookie sheets, leaving at least 2 inches between each cookie.

5 Bake until cookie edges turn golden brown, 10-12 minutes. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store tightly covered.

Makes about 2 dozen cookies.

Believe it or not but I tried this using pumpkin and they were delicious. The best part was they were so easy to throw together. The platter was empty before I could mix another batch.Try them with different nuts or fruits.

1/2 c. butter
1 c. brown sugar (or Splenda )
1/2 c. milk
1 c. "Taylor" mashed sweet potatoes
2 1/3 c. flour
1 tsp. salt
2 eggs, beaten
2 tsp. baking powder
1/2 tsp. soda
1/2 tsp. allspice
1 tsp. vanilla
1/2 c. chopped nuts
1/2 c. currants

Cream butter; add sugar, eggs, spices and then the potatoes, flour and milk a little at a time. Add nuts and currants. Roll or drop on greased cookie sheet. Bake in 350 degree oven for 15 minutes.

I have yet to meet a kid who didn't like pasta.
This one is a little different but the whole family will like the unique and delicious taste.
You can add spinach or other vegetables and no one will know it is good for them.Hey what they don't know sure wont hurt them. This may take more time than most Lasagna dishes but it is well worth the extra time. You may want to double this recipe and freeze half for next week.

Bolognese Sauce

2 oz. Diced pancetta, finely chopped
1 Medium Spanish onion or yellow onion, finely chopped
1 Stalk celery, finely chopped
1 Carrot, finely chopped
4 Tbsp unsalted butter
11 oz Ground beef
4 oz Ground pork
4 oz Ground Italian sausage
1 freshly ground clove
Dash of freshly ground cinnamon
1 tsp freshly ground black pepper
2 lb peeled and chopped tomatoes (or 1 28-oz can whole peeled tomatoes, packed in water)
1 cup whole milk
1/2 teaspoon sea salt

Béchamel Sauce

2 cups whole milk
1/4 cup unsalted butter
1/4 cup all-purpose unbleached flour

Lasagna
Enough lasagna noodles to make four layers in a 13x9-inch baking pan with the lasagna pieces overlapping each other a little bit.
Recommended 16 sheets of De Cecco brand Italian lasagna noodles.

1 cup freshly grated Parmesan cheese

Method:

Prepare the Bolognese Meat Sauce

Make the soffritto. Combine pancetta, onion, celery, and carrot in sauté pan with butter and cook over medium heat until onion turns pale gold. Add chopped frozen spinach or fresh chopped spinach,

Add the beef, pork, sausage to the soffritto, and increase the heat to med.high; cook until browned. Sprinkle with the clove, cinnamon, and pepper.

Stir in tomatoes, bring to a simmer and reduce the heat to medium. Cook over medium heat for 15 minutes. If you are using whole canned tomatoes, break them up as you add them to the sauce.

Add milk and season with sea salt. Then turn down the heat and let simmer for 2 and 1/2 hours. Stir at least every 20 minutes. Whenever the sauce simmers down to the point that it is sticking to the bottom of the pan, just add 1/4 cup of water and scrape up the browned bits from the bottom and continue to cook.

Make the Béchamel sauce.

Heat the milk until almost boiling in a heavy bottomed sauce pan. In a separate pan melt the unsalted butter with the flour over low heat. Stir rapidly with a spoon. Cook this for 1 minute and then remove from the heat. (See Wikipedia on Béchamel Sauce for more information on this sauce.)

Slowly add half the hot milk to your butter and flour mixture. During this process stir constantly.

Return the milk, butter, flour mixture to low heat until the sauce begins to thicken. Add the remaining milk slowly while stirring working it into the thickened sauce. Continue to stir until it comes to a boil.

Season with some sea salt, and continue stirring until the right consistency has developed. If any lumps form, beat them out rapidly with a whisk until they dissolve. Remove from heat.

Prepare the Lasagna

Preheat oven to 375°F. Cook the lasagna according to instructions. About 8 minutes in 6 quarts of boiling salted water. Drain, rinse with cold water. Lay the individual lasagna noodles out on kitchen towels, not touching, so they do not stick together while you layer the casserole.

Spread a little olive oil around the inside of a 13x9-inch baking pan. Make sure your baking pan is non-reactive - pyrex or stainless steel. Do not use an aluminum pan as it will react with the acidity of the sauce and ruin the flavor. Put a layer of lasagna noodles down first. Layer on a third of the bolognese sauce, then a third of the bechamel sauce. Sprinkle with grated Parmesan. Repeat two more times. Top with a final layer of noodles and sprinkle with grated Parmesan.

Put lasagna into the middle rack of a pre-heated 375°F oven. Bake for 20-30 minutes, until the top begins to get lightly browned. Remove from oven and let cool 5-10 minutes before serving.

Serves 8.

Here's a little trick to get your kids to eat more carrots.
Bake a sweet potato. Cut lengthwise, Scoop out the insides into a mixing bowl.
Save skin. Cook carrots until soft. Add carrots to the sweet potatoes.
Add some butter, honey(to taste) and a little cinnamon. Mix well
and stuff back into potato skin. Top with a few mini marshmellows then reheat.
Each time you make this you can decrease the amount of the potato until they are eating just the mashed carrots.

Looking for more healthy recipes?
Want to lose some of that winter fat?
Try this lens, these recipes work for diabetics or to help you lose weight!