Its very important for you kids to maintain a healthy diet because as
they say "Health is Wealth." So be good and forget those junk food for a
while as we bring to you recipes that are healthy, nutrient-rich, high
fiber, low fat, low sugar and not to forget, delicious. So what keeps you
waiting? Try your hands at these right now.
1) TORTILLA PINWHEEL
1 package dry Ranch-style dressing mix
8 oz. Low-fat cream cheese
Sliced deli ham
The cream cheese needs to be softened and mixed with 1/2 package dry
ranch-style dressing mix. Spread the cream cheese mixture on tortilla. Lay a
slice of deli ham on the tortilla and roll it up. Cut into pinwheels. Dip in
your favorite salsa. Serve.
2) FLOWER EGGS
Low-fat cheese slices (optional)
Smart Balance or other low-fat buttery spread
Preheat oven to 350. Take a muffin tin and coat it with buttery spread. You
can use as many 'holes' as you need. Push a piece of bread down into the
muffin tin so that the corners stick up from the hole and it forms a cup that
can hold the egg. Crack an egg into each bread flower. Bake for about 12-15
minutes. You can top them with a slice of low-fat cheese.
3) FRUIT DESSERT
1 cake, without frosting
1 bag frozen mixed berries
Sliced almonds, lightly toasted
Light whipped topping
Follow the package instructions and let the bag of frozen berries thaw. You
may add a tablespoon of sugar, but it is optional. Toast the almonds lightly.
Assemble the ingredients in individual bowls. Place a slice of cake at the
bottom. Add plenty of berries with the juice. Top with light whipped topping,
and warm sliced almonds.
4) EASIEST PIZZA
Low-fat mozzarella cheese
Jar of low-crab pizza sauce
Preheat the oven to 400 degrees. Place a sheet of foil on a cookie sheet or
pizza pan. Spray with nonfat cooking spray. Place the tortillas on the foil.
Spread the sauce, cheese, and pepperoni on each pizza. Bake for about 12-15
minutes until they turn crispy and bubbly.
5) LOW FAT ALFREDO SAUCE
4 Tbs light butter or buttery spread
1 1/4 cup 1% milk
3/4 cup low-fat parmesan cheese product
1 Tbs flour
Melt butter in a saucepan and add flour as for a cream sauce. Add milk after
stirring for 1 minute. Heat and whisk until the sauce thickens slightly. Add
parmesan cheese and salt to taste. Serve immediately.
6) SUGAR FREE CHOCOLATE YOGURT POPS
8 ounces plain nonfat yogurt
1/4 cup sugar-free cocoa mix
4 6-ounce paper cups
Combine yogurt and cocoa in a bowl and mix well. Spoon into paper cups and set
the cups in a muffin tin. Insert a wooden popsicle stick in the middle of each
cup. Freeze until it becomes solid. To serve peel away the paper cup and eat
7) NUMBER SALAD
1 handful of toasted coconut
2 tablespoons orange juice concentrate
3 orange sections
4 apple slices
5 diced sized cubes mild cheese
6 banana slices
7 small cubes melon
8 seedless grapes
Cut the fruit. Put each ingredient into a separate small dish or bowl. Count
out the salad ingredients into one large bowl. Stir 9 to 10 times and your
number salad is ready!
8) ITALIAN HERB BISCUITS
1 c whole wheat flour
1/2 c soy flour
1 T baking powder
1 c oat flour
2 T Italian herbs
1/4 t black pepper (optional)
3/4 c milk or unsweetened soy milk
1/3 c olive oil
Preheat oven to 425° F. Keep a nonstick cookie sheet ready. Mix the dry
ingredients thoroughly in a large mixing bowl. Gently stir in the wet
ingredients and knead until they are well blended. Pat dough into little
rounds about 1/2" thick and 2" diameter and place on a cookie sheet. Bake for
about 10 minutes until they turn golden brown.
9) CINNAMON RAISIN WAFFLES
3/4 c whole wheat pastry flour
3/4 c whole wheat flour
1/2 c wheat germ
2 t baking powder
1/4 t salt
1/4 t baking soda
1 t cinnamon
1 1/2 c milk
1/3 c applesauce
1/4 c canola or safflower oil
2 large eggs
1/2 t vanilla
1 c raisins
In a large bowl mix the dry ingredients. Combine wet ingredients in a separate
bowl. Pour wet ingredients over dry ingredients and gently combine them.
Gently fold in the raisins. Don't be too rough with the batter or the waffles
would be tough. Spoon batter into waffle maker and cook as per manufacturer's
instructions. Cook a little longer for crisper waffles. Serve immediately or
keep warm on the rack of a 200° F oven.
10) MUDPUDDLE DIP
1 bar (4 oz.) milk chocolate broken into small pieces
2 tablespoons milk
1 medium USA pear, cored and sliced
Place milk and chocolate pieces in small microwave-safe bowl. Microwave at
medium (50%) for 30 seconds. Stir the mixture and microwave 30 seconds longer.
Serve pear wedges with chocolate sauce for dipping.