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Best and Brightest Fruit Salad

Ingredients
•    1 green apple, cored and chopped
•    1/2 cup Bing Cherries, pitted and cut
•    1 nectarine or peach, pitted and sliced
•    1 stalk celery, chopped
•    1/2 cup dried cranberries
•    1/4 cup chopped walnuts
•    1 container  (6 oz.) nonfat Greek vanilla yogurt
•    1/4 cup tart cherry juice
•    1 tsp lemon zest

Recipe Provided By:
Meridan Zerner, MS,RD,CSSD,LD
Dietitian
Cooper Clinic/Cooper Fitness Center
Female Focus Program Dietitian
http://www.cooperaerobics.com/For-Individuals/PersonalFitness/Preston-Road-Dallas/Female-Focus.aspx

Burger Cake

This cake will be the “talk of the party.”  You’ll be using easy cake mixes, so don’t let the length of this recipe intimidate you.

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Ingredients:
YELLOW CAKE LAYER
1 (18.25-ounce) package yellow cake mix
3 egg whites
1 egg
2 tablespoons canola oil
1 1/3 cups water
1 cup confectioners’ sugar
2 to 3 tablespoons skim milk
1 9-inch) round Brownie Layer (recipe follows)
1 envelope whipped topping mix
1/2 cup cold milk
1 teaspoon yellow food coloring
1 1/2 cups sliced strawberries
4 kiwis, peeled and thinly sliced
1/4 teaspoon poppy seeds

Directions:
1. Prepare Yellow Cake Layer:  Preheat oven 350°F.  Coat two 9-inch round cake pans with nonstick cooking spray.
2. In large mixing bowl, beat together cake mix, egg whites, egg, oil and water until well mixed.  Pour batter into prepared pans.  (You’ll need only one yellow layer for this recipe-save remaining batter for another use like cup cakes).
3. Bake 25-30 minutes or until the top springs back when touched.  Cool layers in pan on wire rack 10 minutes, then turn onto wire racks to cool.
4. To assemble, when cake has cooled, split layer in half into two 9-inch rounds with long, serrated knife.  Place bottom half on serving plate.
5. In small bowl, mix together confectioners’ sugar and enough milk to form spreading consistency.  Spread half of mixture on top of yellow cake layer. Top with cooled Brownie Layer.
6. In mixing bowl, beat together whipped topping mix, cold milk, yellow food coloring until topping is very thick, forms peak. Spread remaining half of confectioners’ sugar mixture on top of brownie layer to help the next layer of fruit stay in place.
7. Cover with sliced strawberries and kiwis. Top with whipped topping mixture, making sure that fruit is showing on all sides. Carefully place remaining half of yellow cake layer on top of fruit and whipped topping.  Sprinkle with poppy seeds and refrigerate until ready to serve.

BROWNIE LAYER
1 (18.25-ounce) package brownie mix
1/3 cup canola oil
1/4 cup water
2 eggs

1. Brownie Layer:  Preheat oven to 350°F.  Coat 9-inch round cake pan with nonstick cooking spray.
2. In large mixing bowl, beat together brownie mix, oil, water, and eggs until well mixed.  Pour batter into prepared pan, bake 25-30 minutes or until top springs back when touched.  Cool in pan 10 minutes, then turn out onto wire rack to cool completely before using.

Makes 20 servings

Calories 331, Protein (g) 4, Carbohydrate (g) 53, Fat (g) 12, Calories from fat (%) 32, Saturated Fat (g) 3, Dietary Fiber (g) 1, Cholesterol (mg) 37, Sodium (mg) 361, Diabetic Exchanges: 3 other carbohydrate, 2.fat

Burger Soup

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Years ago we made this for a house full of kids, and everyone raved about it—it’s a great way to get veggies into their diets.

Makes 8 servings

1 pound ground sirloin
1 onion, chopped
1 teaspoon minced garlic
1 (15-ounce) can tomato sauce
1 (141/2-ounce) can chopped tomatoes
4 cups water
Salt and pepper to taste
1 tablespoon Worcestershire sauce
1 bay leaf
1 cup sliced peeled carrots (in rings)
1 (11-ounce) can corn niblets, drained
1/3 cup rice, uncooked

1. In large pot, cook meat, onion, and garlic until meat is done. Drain any excess liquid.
2. Add tomato sauce, tomatoes, water, salt, pepper, Worcestershire sauce, bay leaf, and carrots. Bring to boil, lower heat, cook 10 minutes.
3. Add corn and rice, continue cooking over medium heat until rice is done and carrots are tender, 30 - 40 minutes. Add more water if too thick. Serve.

Nutritional information per serving
Calories 160, Protein (g) 14, Carbohydrate (g) 21, Fat (g) 3, Calories from Fat (%) 16, Saturated Fat (g) 1, Dietary Fiber (g) 3, Cholesterol (mg) 30, Sodium (mg) 482 Diabetic Exchanges: 1.5 very lean meat, 1 starch, 1 vegetable

Chocolate Zucchini Bread

Don’t let the name startle you, I promise this is one of my absolute favorite nutritious and delicious quick breads. Of course, chocolate perks up any recipe!

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Ingredients:
2 cups all-purpose flour
3 tablespoons cocoa
1 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
3/4 cup sugar
2 eggs
3 tablespoons canola oil
1 cup applesauce
1 teaspoon vanilla extract
2 cups shredded zucchini
1/3 cup semi-sweet chocolate chips
1/2 cup coarsely chopped walnuts

Directions:
1. Preheat oven to 350°F. Coat a 9 × 5 × 3-inch nonstick loaf pan with nonstick cooking spray.
2. In a large bowl, combine flour, cocoa, baking soda, baking powder, and cinnamon.  Set aside.
3. In another bowl, whisk together sugar, eggs, and oil. Stir in applesauce and vanilla. Add dry ingredients, mixing just until moistened. Stir in zucchini, chocolate chips, and walnuts.
4. Transfer batter into prepared pan. Bake for 45-55 minutes, or until a toothpick inserted into center comes out clean. Don’t overcook. Cool in pan.

Makes 16 slices

Calories 187, Calories from fat 34%, Fat 7 g, Saturated Fat 1 g, Cholesterol 26 mg, Sodium 96 mg, Carbohydrate 28 g, Dietary Fiber 2 g, Sugars 14 g, Protein 4 g, Diabetic Exchanges: 2 starch, 1 fat

Chunky Tuna Sailboats

Tuna and apple make a great combination; your child will love to let this sandwich style meal sail into their mouth.

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Serves 4

Ingredients:
1 (9 ¼-ounce) can light tuna in spring water, drained
1 cup chopped apple
1 teaspoon lemon juice
2 Tablespoons light mayonnaise
Salt and pepper to taste
4 English muffin halves, toasted
4 pieces ruffled lettuce, optional
4 triangular reduced fat or baked tortilla chips

Directions:
1. Place tuna in bowl, flake with fork.
2. Combine apple with lemon juice, add to tuna. Add mayonnaise, salt and pepper, toss together. Chill if desired.
3. Divide tuna mixture to spread on toasted muffin halves. Lay ruffled lettuce for ocean.
4. Stick tortilla chip into tuna to form sail.

TERRIFIC TIDBIT: Serve with extra chips if desired. Try using a red or green pepper square as your sail.

Nutritional information per serving:

Calories 164, Protein (g) 13, Carbohydrate (g) 17, Fat (g) 4, Calories from Fat (%) 22, Saturated Fat (g) 1, Dietary Fiber (g) 2, Cholesterol (mg) 15, Sodium (mg) 348, Diabetic Exchanges: 1 starch, 1 lean meat, 1 fat

Creepy Crawlers

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Kids will have lots of fun making these sandwiches. They will even eat the carrot strip “legs.”

Makes 1 sandwich

2 slices bread
2 teaspoons peanut butter or enough to cover bread
1 carrot, peeled and sliced into 8 sticks
2 raisins

1. To make sandwich, cut circles out of 2 slices bread with round cookie cutter or glass. Spread peanut butter on top one circle.
2. Place 8 carrot sticks for “legs” on edge of circle, sticking out on both sides. Top with other circle of bread, and put two raisins on top for eyes.

Nutritional information per serving
Calories 217, Protein (g) 7, Carbohydrate (g) 32, Fat (g) 7, Calories from Fat (%) 29, Saturated Fat (g) 1, Dietary Fiber (g) 4, Cholesterol (mg) 0, Sodium (mg) 317 Diabetic Exchanges: 0.5 high-fat meat, 1.5 starch, 1.5 vegetable

Oatmeal Chocolate Pizza

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

A giant indulgent oatmeal cookie topped with chocolate chips and marshmallows. Haley, my daughter, and I couldn’t quit eating this treat, making it a pizza fit for people of all ages.

Makes 12–16 slices
   
1 cup light brown sugar
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 cup old-fashioned oatmeal
1/2 cup butter, melted
1 teaspoon vanilla extract
1 egg
1/3 cup semi-sweet chocolate chips
1/4 cup flaked coconut
1 1/2 cups miniature marshmallows
1/2 cup chopped pecans, optional

1.  Preheat oven 350ºF. Coat 12-14-inch pizza pan with nonstick cooking spray.
2.  In large bowl, combine brown sugar, flour, baking soda, oatmeal. Add butter, vanilla and egg; mix well.
3.  Press onto prepared pan, keeping dough 1 inch from edge of pan.
4.  Sprinkle with chocolate chips, coconut, marshmallows, pecans, if desired. Bake 10–12 minutes or until edges are set. Don’t overbake.

Nutritional information per serving:
Calories 212, Calories from fat (%) 34, Fat (g) 8, Saturated Fat (g) 5, Cholesterol (mg) 28, Sodium (mg) 136, Carbohydrate (g) 33, Dietary Fiber (g) 1, Sugars (g) 19, Protein (g) 3, Diabetic Exchanges: 2 carbohydrates, 1 1/2 fat

TERRIFIC TIDBIT: Use about 1 cup assorted seasonal (Halloween, Thanksgiving or Christmas) M&M’s instead of the chocolate chips for festive holiday pizza.

Super Silly Salsa

Open up a few jars of pre-made salsa and add avocado for a fun dish that kids love! Did you know that 1/2 cup salsa = 1 serving of vegetables?

Ingredients:
2 cups salsa
1 (11-ounce) can Mexican-style corn, drained
1 avocado, diced
2 Tablespoons lemon juice

Directions:
1. Combine all ingredients in a medium bowl.

Serves 24 (2 Tablespoons)

Tidbit: Use your favorite salsa or whatever you have in the pantry.  For a treat, pick up fresh salsa in the refrigerated section of supermarket for a flavor bonus. Have fun by using red pepper squares or cucumber rounds as chips to dip.

Calories 30, Protein (g) 1, Total Carbohydrate (g) 5, Fat (g) 1, Calories from Fat (%) 11, Saturated Fat (g) 0, Dietary Fiber (g) 1, Sugars (g) 1, Cholesterol (mg) 0, Sodium (mg) 149

Sweet Potato Fries

Kids love this healthy alternative to traditional French fries. They are not fried, but baked!

Provided by dietitian and author:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Ingredients:
4 sweet potatoes (yams), peeled
2 Tablespoons olive oil
Salt and pepper to taste
Chopped parsley (optional)

Directions:
1.  Preheat oven 400°F. Coat baking sheet with nonstick cooking spray or line with foil.
2.  Cut sweet potatoes into 1/2-inch thick lengthwise strips, toss with oil. Arrange in single layer on baking sheet, bake 15-20 minutes.
3.  Turn potatoes over, bake 15-20 minutes or until golden brown all over. Season to taste, sprinkle with parsley.

Makes 4-6 servings

Calories 142, Calories from fat (%) 29, Fat (g) 5, Saturated Fat (g) 1, Cholesterol (mg) 0, Sodium (mg) 71, Carbohydrate (g) 23, Dietary Fiber (g) 4, Sugars (g) 7, Protein (g) 2, Diabetic Exchanges: 1 1/2 starch, 1 fat

White Chicken Chili

Healthy, yummy, and not too spicy!

Provided by Dietitian and ITLK Mom:
Meridan Zerner, MS,RD,LD
Dietitian
Cooper Clinic/Cooper Fitness Center

Meridan’s Nutrition Tip: Moms can use condensed skim milk in place of some of the broth for more protein and calcium in their children’s diets!

Ingredients:
2-3 large chicken breasts, cooked and diced
3 cups cooked white beans
4 cups low-sodium chicken broth
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterrey Jack cheese, optional

Directions:
In a large soup pot, add the chicken, beans, and chicken broth. Cover and simmer over medium heat. Meanwhile, spray a nonstick frying pan with cooking spray. Add the peppers and garlic and sauté until the vegetables are soft, 3 to 5 minutes. Add the mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.

Yam Biscuits

Provided by:
Holly Clegg, Author of the trim&TERRIFIC™ cookbook series and KIDS COOKING for Mommies
www.hollyclegg.com

Whip up these nutritious and delicious biscuits with pantry ingredients. Make different sizes of biscuits to match their intended use. Use to make miniature sandwiches, for breakfast or a snack.  

Makes 20 - 24 biscuits

1 (15-ounce) can sweet potatoes (yams), drained and mashed
4 cups biscuit baking mix
1/2 teaspoon ground cinnamon
3/4 cup skim milk
3 tablespoons butter or margarine, softened

1. Preheat oven 450°F. In mixing bowl, mix mashed yams with baking mix and cinnamon. Add milk and butter to mixture, stirring until blended.
2. Roll on floured surface to 1-inch thickness. Cut with 2-inch cutter or glass, and place on ungreased baking sheet.
3. Bake 10 - 12 minutes, or until golden brown. Serve hot.

Nutritional information per serving
Calories 115, Protein (g) 2, Carbohydrate (g) 17, Fat (g) 4, Calories from Fat (%) 35, Saturated Fat (g) 1, Dietary Fiber (g) 1, Cholesterol (mg) 0, Sodium (mg) 286 Diabetic Exchanges: 1 starch, 1 fat

Terrific Tidbit: For a savory biscuit, delete the cinnamon and add 1 tablespoon chopped parsley and 1 teaspoon seasoning salt or seasoning mix.