Monday, September 15, 2014


Recipe contributed by eat well and lose weight by better Holmesd and Gardens (more than 500 delicious satisfying recipes), published by Houghton Miffin Harcourt. You can view its website at

1. Fruit and nut oatmeal
In a small saucepan combine 1/2 cup fat free milk and 1/2 cup apple juice, bring to boiling. Stir in 3 dried apricot, diced; 1/2 cup quick cooking rolled oats (not instant); 1/8 teaspoon pumpkin pie spice. Reduce heat/ Simmer 2 minutes or until thickened, stirring constantly. Remove from heat. Cover and let stand for 2 minutes. Sprinkle with 1/2 tablespoon chopped walnuts, toasted.
Per serving, 335 calories, 10 fat (1 g sat. fat) 2mg cholesterol, 54g sodium, 43g carb. 13g sugar, 5g fiber, 12g pro.

2.  Bombay chicken salad
In a samll bowl combine 1 cup shredded cooked chicken breast, 1/2 cup chopped celery, 2 table spoon of raisins, and 2 tablespoons slivered almonds. Add 1/3 cup plain fat free Greek yogurt, 1/2 tablespoon curry powder, and 1/2 tablespoon black pepper. Toss until coated. Divide mixture among 3 romaine leaves, roll up. Serve with 1 medium tangerine.
Per serving: 455 cal., 11g fat (2g sat.fat), 119 mg chol.,172g sodium, 35 carb. 25g sugar, 6g fiber, 55g pro.

3. Choco;ate-covered Banana bites
Cut 1 medium banana into 1 inch chuncks. Drizzle with 1 ounce dark chocolate, melted. Free on a parchment-line tray for 2 - 24 hours
Per serving: 248 cal., 11g fat (7g tran. fat), 1mg chol., 2mg sodium, 42 g carb., 25g sugar, 5g fiber, 3g pro.

4. Roasted vegetables with Couscous
Preheat oven to 450 degree F. In a bowl toss together 2 cup cubed acorn squash; half of large onion. sliced; half of a red sweet pepper, diced; 1/2 cup cherry tomatoes; 1tablespon olive oil; 1 clove garlic minced; a pinch salt; and a pinch of chili powder. Spread mixture on a parchment lined bake in sheet. Roast for 25 to 45 minutes or until squash is tender and vegetables are slightly browns on edges. Serve over 1/2 cup cooked whole wheat couscous. Sprinkle with 2 tablespoon feta cheese and black pepper. Drizzle with 2 tablespoon light balsamic vinaigrette salad dressing.
Per serving: 436 cal., 11g aft( 4g sat. fat) 17 mg chol., 666 mg sodium, 79g carb. 12g sugar, 3g fiber, 13g pro.

5. Choco-Nana Smoothie
In a blender combine 1 small banana, one 6-ounces carton vanilla fat-free yogurt, 1/2 cup of fat free milk, 2 tablespoons chocolate syrup, and 1/2 teaspoon vanilla. If desired, add ice. Cover and blend. Serve with half of whole grain English muffin spread with 1 tablespoon peanut butter.
Per serving: 454 cal., 10g fat(2g sat. fat). 6mg chol., 409 mg sodium, 78g carb., 52 g sugar, 6g fiber, 19g pro.

6. Golden squash bisque
In a saucepan cook 1/2 cup chopped onion in 1 teaspoon canola oil. Add a 12 ounces package frozen pureed winter squash, 1/2 cup reduced sodium chicken broth, and 3/4 teaspoon curry powder. Simmer for 2 minutes; whisk in 1/2 cup plain fat-free yogurt. Enjoy 1 cup of soup sprinkled with 1/2 teaspoon fresh thyme (refrigerate remaining 1 cup for another meal). Serve  with 1 slice whole grain bread topped with 1 ounce goat cheese and 2 tomatoes slices. if desire, add black pepper, Serve with 4 ounces fruit cup.
per serving; 448 cal., 13g fat(6g sa.t fat), 24mg chol., 460g sodium, 30g sugar, 9g fiber, 20g pro.

7. Hunnus and carrots
Sprinkle 1/4 cup hummus with a dash smoke paprika. Serve with 1 ounce whole wheat crackers and 1 cup baby carrots.
Per serving: 2085 cal., 8g fat (1g sat. fat), 257mg sodium, 24g carb., 6g sugar, 6g fiber, 10g pro.

8. Mediterranean Shrimp Paltter
In a saucepan cook 2/3 cup Israeli couscous according to package direction, except substitute reduced sodium chicken broth for water. Place half of the couscous in a storage container for another use. Stir 1/4 teaspoon each dried oregano and shredded lemon peel into the remaining couscous. In a small bowl stir together 2 tablespoon fat-free Greek yogurt, 1 tablespoon shredded cucumber, 1/4 teaspoon snipped fresh mint, and a dash salt. In a small skillet heat 1 teaspoon olive oil over medium high heat. Add 3 ounce uncooked peeled and deveined shrimp and 1 clove garlic, minced. Cook and stir for 2-3 minutes or until shrimp are opaque. Stir 1/4 teaspoon each dried oregano and shredded lemon peel into mixture. Serve shrimp with couscous and yogurt mixture.
per serving; 366 cal., 10g fat (2g sat/ fat), 131 mg chol., 569 mg sodium, 40g carb, 3g fiber, 27g pro.

9. Santa fe  breakfast wrap
In a small bowl whisk 2 eggs, 2 tablespoon milk, and 1/8 teaspoon each salt and black paper. lightly coat a medium skillet with nonstick cooking spray; heat over medium heat. Pop your egg mixture into skillet. Cook, stirring egg from edges toward center of skillet. When center is set, remove from heat; fold in half avocado, chopped. Spoon mixture onto 9- inch whole grain tortilla; add 2 tablespoons salsa and 1 teaspoon chopped green onion.
Per serving; 484g cal., 25g fat(6g satured fat), 425 mg chol., 1,159 mg sodium, 45g carb., 5g sugar, 11g fiber, 21g pro.

10. Nutty 'N' spict noodle
In a small bowl whisk together 1 tablespoon reduced sodium soy sauce, 2 teaspoon peanut butter, 1 teaspoon lime juice, 1/8 teaspoon sesame oil, and a dash crushed red pepper. Toss mixture with a cup cucumber, and 1/4 cup shredded carrot. Cover and chill up to 2 hours. Serve with orange.
Per serving; 38/2 cal., 8 g fat (1g sat sat. fat), 0mg chol., 623 mg sodium, 64 carb., 21 g sugar, 9 g fiber, 16g pro.

11.  Spicy tortolla chip
preheat oven to 350 degree F. In a small cup combine 1/4 teaspoon each chili powder and garlic powder and a dash od salt. Cut one 8 inch tortilla into wedges; coat with non stick spray and sprinkle with chili powder mixture. Bake for 8 - 10 minutes or until lightly browned. Meanwhile for salsa, combine 1/2 cup chopped tomatoes, 2 table spoons finely chopped onion, 2 teaspoon lime juices, 1and 1/2 teaspoons sipped fresh cilantro, and 1 teaspoon finely chopped jalapeno pepper. Serve with tortalla wedges and 1 ounce of reduced cheddar cheese.
Per serving; 2743 cal., 9g fat (4g sat. fat), 15mg chol., 660mg sodium, 23 carb., 5g sugar, 12g fiber, 17g pro.

12. Sweet fire salmon
Preheat oven to 450 degree F. Combine 1/2 teaspoon each chili powder and brown sugar, Sprinkle mixture over one 3 ounces salmon fillet; rub in. Roast salmon for 15 minutes or until it fakes with a fork. Meanwhile, in a small microwave-safe bowl combine 1/2 cup cooked brown rice; 1/4 frozen peas, thawed; and 1 green onion, sliced. Microwave for 1 minute. slice half of a cucumber; drizzle 2 teaspoon cider vinegar and 1/2 teaspoon olive oil. Serve salmon with rice mixture, cucumber mixture and lime wedges.
Per serving; 370 cal., 15g fat (3g sat. fat), 47mg chol., 72 mg sodium, 36g carb., 7g sugar, 5g fiber, 23g pro.

13. Rice pudding
In a small saucepan stir together 1/2 cup cooked brown rice, 1/2 cup fat free milk, 2 table and 2 teaspoons raisins, 2 teaspoons cinnamon sugar. Heat over medium heat string often. Sprinkle with a teaspoon sliced almonds, toasted. Serve with 6 ounces carton vanilla low fat yogurt.
Per serving; 408 cal., 8 fat (2g sat. fat), 10mg chol., 148 mg sodium, 72g carb., 44g sugar, 4g fiber, 16g pro.

14. Tuna spinach salad
In a small brawl stir together 1 green onion, sliced 1 teaspoon light mayo; 1 teaspoon lemon juice; 1/2 teaspoon snipped dill;  and 1 clove garlic minced. Add 3 ounces drain water packed tuna; toss. Arrange 1 cup spinach on  a plate. Arrange 1 roman tomato sliced on spinach top with tuna mixture. Add 1/2 tablespoon sliced almonds. Serve with 1 ounce whole grain crackers and a pear.
Per serving; 357 cal., 12 fat (2 g sat. fat), 64 mg chol., 516 mg sodium, 35 g carb., 20 g sugar, 8g fiber, 24g pro.

15. Veggie Omelet
In a medium skillet heat 1 teaspoon olive oil over medium heat. Add 2 cups fresh spinach; 2green onions, sliced; and half of red sweet pepper, sliced. Cook for 1 minute or until spinach is wilted. spoon mixture into a bowl; set aside. Wipe skillet clean; coat skillet with non-sticking cooking spray and heat over medium high heat. Beat 2 eggs and edge toward center of the skillet.  when center is set but still gloss, add 1 ounce crumbled goat cheese and the vegetables. Fold in half and turn out onto the plate. Serve with whole grain dinner roll. Per serving; 403 cal., 25g fat (10 sat. fat) 445 mg chol., 476mg soldium, 24 carb., 7g sugar, 5g fiber, 24g pro.

16. berry delicious waffles
prepare 2 frozen multi grain waffles according to package direction. Top with 1/2 cup fresh berries, 2 tablespoons Mable syrup and 1 tablespoon sliced almond, toasted. Serve with 3/4 plain fat free yogurt mixed with tablespoon honey.
per serving; 478 cal/. 5 g fat (1g sat. fat), 0mg chol., 500mg sodium, 61 g carb., 60g sugar, 5g fiber, 21g pro.

17. Moroccan Couscous salad
Toss together 3/4 cup cooked Israeli (large pearl) couscous; 4 steamed asparagus spears, cut into 1 inch piece; 2 tablespoon vinaigrette salad dressing; 1 tablespoon chopped kalamata olives and  if desire, 1/2 teaspoon snipped fresh thyme. Top with 2 ounces roasted salmon. Serve with a medium apple.
Per serving; 493 cal., 13g fat (2 g sat. fat), 31mg chol., 605md sodium, 75g carb., 24g sugar, 9g fiber, 20g pro.

18. Berry lemon Crème
Let 1/2 cup frozen berries thaw slightly; coarsely mash berries. Fold berries into one 6 ounces carton lemon low fat yogurt. Spoon into a small freezer safe dish. Cover and freeze 4-24 hours. Remove from freezer 20 minutes before serving.
Per serving; 148 cal., 2g fat(2g sat. fat), 15 mg chol., 128 mg sodium, 21 carb., 12g sugar, 3g fiber, 9g pro.

19. Italian Cupbroad soup
In a mediun sauce pan heat 2 teaspoon olive oil over medium heat. Add 1/4 cup sliced carrot and 1 onion sliced, halved; cook until onion is tender. Add 1 small clove garlic, minced; cook for 1 minute more. Add 1 cup reduced sodium chicken broth; 1 small tomato, chopped; and 1/4 teaspoon dried Italian seasoning, crushed. bring to boiling, add 1/4 cup dried whole grain rotini or penne pasta. Reduce heat. Cook, covered, about 11 minutes or until pasta is tender. Stir in 1cup chopped fresh spinach and 1/2 cup can cannellini (white kidney) beans, rinsed and drained. Cook  and store until spinach is wilted. If desire, add additional reduced-sodium chicken broth to make desire consistency. Sprinkle with 1 teaspoon shredded Parmesan cheese. Serve with a whole grain roll.
Per serving; 396 cal., 12g fat (2g sat. fat)4mg chol., 1,181 mg sodium, 59g carb., 10g sugar, 13g fiber, 20g pro.

20. Breaskfast Continenrtal
Split and toast multigrain English muffin. Spread 1 tablespoon apple butter and 1 tablespoon creamy butter onto muffin, halves, set aside. In a small bowl beat together 1 egg and 1 tablespoon water. Coat a small skillet with non stick cooking spray and heat over medium heat; pour the egg mixture into hot skillet. Cook and stir just until egg is cooked through but still glossy and moist., sprinkle with 1 table spoon shredded traduced fat cheddar cheese, Serve with English muffin.
Per serving; 413 cal., 16g fat(4g sat. fat), 225mg chol., 514 mg sodium, 53g carb., 26g sugar, 6g fiber, 18g pro.

21. Colorful Chef's salad
In a salad bowl toss together 2 cups torn mixed greens; 1 medium ripe pear, diced; 2 tablespoons dried cranberries; and 2 tablespoons light balsamic vinaigrette dressing. Top with 3 ounces grilled chicken strips and 1 tablespoon chopped walnuts.
Per serving; 371 cal. 11g fat(2gsat. fat), 65mg chol., 458 mg sodium, 50g carb., 34g sugar, 8g fiber, 23g pro.

22. Pizza porcorn
Microwave one 100 calories bad microwave popcorn according to the directions. carefully open bag. Add 2 tablespoons grated Parmesan cheese; 1/4 teaspoon oregano, crushed and if desire, a dash red pepper flakes. Shake to disperse seasoning. Pour into a bowl.
Per serving; 144mg cal., 4g fat (2g sat. fat), 9mg chol., 323 mg sodium, 0g sugar, 3g fiber, 7g pro.

23. Ginger Pork Stir-Fry
For sauce, in a small bowl combine 2 teaspoon reduced sodium soy sauce; 2 tablespoon honey; 1 teaspoon grated fresh ginger; 1 teaspoon toasted sesame oil; and 1 clove garlic, minced. In a large non stick skillet heat 1 teaspoon canola oil over medium high heat. Add 3 ounces diced pork tenderloin; stir fry 1 minute or just until pork lose its pink color. Remove from skillet; set aside. Add 2 cups purchased precut stir-fry vegetables or frozen stir fry vegetables, thawed, and the sauce to skillet. Cook and stir for 5-6 minutes or until vegetables are tender. Return pork to the skillet. Cook for 2 -3 minutes more or until pork is cooked, through. Serve with 1/2 cup quinoa.
Per serving; 435g clal, 13g fat(2g sat. fat), 55mg chol., 49 mg sodium, 54g carb., 22g sugar, 9g fiber, 26g pro.

24. Swiis Morning Muesli Bowl
In a medium bowl stir together one 6 ounce carton vanilla fat-free yogurt; 1/2 cup uncooked rolled oata; 1 table spoon dried mango, diced; 1 tablespoon golden raisins; 2 tablespoon chopped walnuts; and 1/4 teaspoon ground cinnamon.
Per serving; 830 cal., 8g fat( 1g sat. fat), 3 mg chol., 102mg sodium, 55g carb., 25g sugar, 6g fiber, 16g pro.

25. New age Succotash
 in a salad bowl gently toss together 1/2 cup cooked brown rice; 1/3 cup chopped red sweet pepper; 1/4 cup canned no-salt-added black bean, rinsed and drained; 1/4 cup frozen corn, thawed; and 2 tablespoons light lime vinaigrette salad dressing. Top with 1/2 cup shredded cooked chicken seasoned with 1/2 teaspoon salt-free fieta lime seasoning.
Per serving; 403 cal., 22 fat(3 g sat.fat), 62 mg chol., 356 mg sodium, 47g carb., 6g sugar, 7 g fiber, 28g pro.

26. Tropical fatansy
In a small serving bowl combine 1/2 cup cubed mango; 1/2 cup croasely chooped fresh or canned pineapple (juice pack), drained; and 1 kiwifruit, peeled and slice. Top with 1/2 cup vanilla low fat yogart and 1 tablespoon chopped walnuts, toasted.
Per serving; 291 cal., 7g fat (2g sat. fat), 6 mg chol., 86 mg soldium, 53g carb., 44g sugar, 5g fiber, 9g pro.

27. Pizza Primavera
Pre heat oven to 475 degree F. Line a baking sheet with parchment pepper; set aside. In a medium bowl combine 4 fresh asparagus spears chopped; 1/2 of green sweet pepper, chopped; 1/2 medium onion, sliced; 2 fresh mushrooms sliced; 1 teaspoon olive oil and a pinch salt. Place mixture on prepared baking sheet. Roast for 10 minutes remove from  baking sheet. Place 1 single-serving whole wheat flatbread on the baking sheet; sprinkle with 2 tablespoons grated Pecorino-Romano cheese. Top with the roasted vegetables and 6 cherry tomatoes, halves. Sprinkle with 2 tablespoon shredded mozzaralla cheese. Bake 5 minutes or until cheese is melted. Serve with 1 cup mixed green and 1 cup grapes tossed with 2 tablespoons light vinaigrette dressing.
per serving; 453 cal., 18g fat (4g sat. fat) 18 mg chol., 974 mg sodium, 66mg carb, 37 g sugar, 16g fiber, 22g pro.


Recipes contributed by Good Food to go by Brenda Bradshaw and Cheryl Mutch, MD. published by random house Canada, you can view its website at

1 Sun butter and Jam Pinwheels
Sunbutter is the brand name of organic sunflower seed butter. This recipe can be made with any seed, soy or nut butter, if your school permits. Prepare thse pinwheel the nigh before and refigerate over night.
One 8 inch whole wheat soft flour torilla
2 tbsp. Sunbutter; or other seed, soy or nut butter
1/2 tbsp. fruit-sweetened jam
The night before, spread sunbutter over tortilla. Spreadjam over sunbutter and roll up. With a sharp night , slice into 1 inch rounds, discarding end. a Pack in reusable container and refrigerate over night.
Yield; serve 1 or 2 young children.

2. Turkey and Swiss Cheese Pinwheels
These are quick to whip up and can be made either the night before or in the morning. Instead of turkey and Swiss cheese, you can use ham and Cheddar cheese. or use whatever meat you have on hand, slicing it  as thin as possible.
1 tbsp. light cream cheese
One 8 inch whole wheat soft flour tortilla
1tsp. mustard (optional)
2 tbsp. shredded Swiss cheese
2 thin slices cooked turkey, torn into pieces
the nigh before, evenly spread cream cheese over tortilla. Spread mustard (if using) over cream cheese and evenly scatter with cheese and turkey. Roll up tighly. With sharp knife, slice into 1-inch round, discarding end. Pack in reusable container and refrigerate overnigh.
Yield; Serve 1 or 2 young children.

4 ingredients (Save time and Money) More than 400 quick, easy and delicious recipes using 4 or fewer ingredients by Kin McCosker and Rachel Berminham, the international bestseller authors. Published by Atria book. You can view its website at

1. Minted lamb balls
A recipe from Janette McCosker
Serves 4
1 pound of ground lamb
2 teaspoons curry powder
Leaves of 6 sprog mint, chopped
Mix all ingredients together and roll into bite size balls. Fry in nonstick skillet until crunchy on outside (this means the meat is cooked well on the inside)
Optional These are lovely served with raita as dipping sauce.

2. Mozzarella Cubes
Serves 4
8 ounces mozzarella cheese
2 eggs
1 cup Ritz cracker crumbs
1/4 cup extra-virgin olive oil
Cut mozzarella into 1 inch cubes. Lightly beat the eggs. Dip the cheese cubes into egg and then into crackers' crumbs. Heat the oil in a skillets. (The oil is ready when 1 inch cube of bread sizzles immediately after being dropped into it). Fry the cheese cubes until golden brown.
Tips: for best result, ensure mozzarella is cold and make cracker crumbs in a food processor.

3. Lemon-Rosemary Baked Olives
1 pound pitted green block olives
Zest of lemon
2 springs rosemary leaves only
2 cloves garlic, thinly sliced
Preheat the oven over 400 degree F. Place olives in a baking dish and with a rolling pin, gently push down so skin splits. Mix in lemon Zest, rosemary and garlic. Bake for 15 minutes and serve warm.
Optional: Drizzle 1 tablespoon of olive oil over olives before baking.

4. Kahlua Dip
Serves 8
1 cup sour cream
3 tablespoons brown sugar
1/4 cup Kahlua
Fresh seasonal fruit for dipping, strawberries, pineapples, apples, cantaloupe
Combine sour cream, sugar and Kahlua in bowl, cover and chill for 30 minutes. Before serving, transfer to the serving bowl, place on a platter and surround with fresh fruits to dip.

5. Rissoles
Makes 8
From playgroup chef extraordinaire, Anie Watkins
1 pound extra lean ground beef
2 medium onions diced
2 medium eggs
1/4 cup purpose flour
preheat a Panini press or electric grill. Mix beef, onions and eggs and season with salt and pepper. Divided into 8 portions and roll into ball. Roll in flour. Place between the frill plates and cook until done.

6. Quick meat loaf
Serve  hot with vegetables, salad or mashed potatoes. This is also great to freeze
Serves 4
1 pound extra lean beef
3 eggs, slightly beaten
3/4 cup bread crumbs
5 tablespoon tomato paste
Preheat the oven to 350 degree F. line a loaf pan with parchment paper. Mix beef, eggs, bread crumbs and 4 tablespoon od tomato paste together and place in the loaf pan. Spread remaining 1 tablespoon of tomato paste on top of the meat loaf. Bake for 50 minutes or until  lightly browned on top.
optional: For more zing, add 1 teaspoon curry powder. To get your 5 - vegetable quota for the day, add shredded carrots, diced sweet potato, diced mushrooms, peas, and corn to the mix before baking.

7. Sloppy Joes
Serves 4
Sooo nice!
1 pound lean ground beef
1/2 onion, chopped
1 green bell pepper chopped
3/4 cup ketchup
In a nonstick skillet, brown beef, onion and bell pepper over medium heat. Season with salt and pepper. Stir in ketchup and mix thoroughly. Reduce heat and simmer for 20 minutes.
Optional: Add in teaspoon dry mustard.

8. Healthy Hamburgers
Serves 4
4 beef patties ( 5 ounces each)
4 rye bread rolls
3 ounces grated Cheddar cheese
4 lettuce leaves
Broil or grill burgers. Cut roll in half. Sprinkle cheese on the bottom half of rolls. Top with with burgers and lettuces.

9. Gourmet pizza
Serves 1
3 tablespoons peach chutney
1 pita
3 slices prosciutto, torn into strips
3 bocconcini, torn into strips
preheat the oven to350 degree F. Spread peach chutney over pita. Top with prosciutto and bocconcini. place on a pizza pan or directly on the oven rack, and bake for 10 to 15 minutes.

10. Derby Chicken salad
Serves 4
I love this American classic
12 ounces skinless, boneless chicken breasts, cooked and cubed
4 ounces bacon, coarsely chopped and cooked until crisp
2 avocado, diced
10 cherry, tomatoes, halves
Toss all ingredients together in a serving bowl and season with cracked black pepper to taste.

11.Chili Dogs
Serve 4
4 hot dogs, split lengthwise
1 can ( 10 ounces) beef broth
1 can (14 ounces) chili corn, carne
4 hot dog roll split and roasted
In a skillet, brown hot dogs. Add broth and 1/4 cup water and cook over medium heat, stirring occasionally, for 8 minutes. in a separate saucepan, heat the chili corn carne. place drained hot dogs in toasted rolls and spoon the chili carne on top.

12. Chantilly soup
Serves 4 to 6
4 cups fresh or frozen green peas
1/2 cup chopped parsley
2 scallions, chopped
6 cups vegetable broth
In a large saucepan, combine all the ingredients
and bring to a boil. Reduce heat and simmer for 10 minutes, or until the vegetables are quite tender. Remove from the heat and let cool before pureeing in a blender.

13. Beef Koftas
Makes 4 to 6
1/2 cup chunky peanut butter.
2 teaspoon curry powder
1 egg
1 pound lead ground beef
Warm peanut butter in the microwave on high for 30 seconds to soften. Mix to curry powder and egg. Add to ground beef and combine. Roll mixture into fat sausage shapes using 1/2 cup of mixture for each kofta. Broil or grill until cooked
Optional: Serve as a burger or on pita bread with satay sauce and salad or separately as a patty with vegetables. Yummmmm!

14. healthy Hot dogs
Serves 4
4 chicken sausages (about 4 ounces each)
4 wraps
3 ounces shredded cheese of your choice
1 cup shredded carrot, diced tomato or sautéed onion
Broil or grill sausages. Sprinkle wraps with cheese and vegetables of choice. add sausages, roll up and serve
Optional: Serve with ketchup or barbecue sauce, Scrummy!

4 ingredients Kids (Simple, healthy, fun in the kitchen) by Kim McCosker, the international bestselling author of 4 ingredients, one pot, one bowl. Published by Atria Smart Book. You can view her website at

1. Dinosaur Eggs
Once upon a time when I was making these in my kitchen, my beautiful then 5 year-old came in, looked up quizzically at me and said, "Mum, they look like dinosaur eggs!" No longer were they Apricot Balls, but forevermore Dinosaur eggs!
Makes 40
21/2 cups finely shredded coconut
14 ounces dried apricots, finely chopped
1 can (1/4 ounces) condensed milk
Measure out its cup of coconut and set aside on a wide, flat plate.
Place the remaining coconut in a bowl and stir in the apricots and condensed milk. With wet hands, roll 2 teaspoons of mixture into a "dinosaur egg" and roll in the reserved coconut. Refrigerate or freeze.

2. Play date party
These are a fun addition to any lunch box, or you can use the same idea for gorgeous party bags filled with candy, fresh or dried fruit, popcorn, cereal or crackers!
Makes 2
3 ounces green grapes
3 ounces red grapes
1/4 cup popped popcorn
8 pretzels
Into 2 resalable plastic bags place the grapes in one side and popcorn and pretzels on the other.
Clamp them into center with a clothespin.
Tips: To make these, you will also need a few crafts bit 'n' bobs wooden clothespins, colored pipe cleaners paint and stick on googly eyes  (or you can draw your own). I also use the clothespin "buddies" to hang my boys artwork from a piece of string in their bedrooms.

3. Taco popcorn
Serves 6 - 8
8 cups popped popcorns
3 tablespoons butter, melted
2 teaspoons taco seasoning mix
Place the popcorn in a large bowl. In a small bowl mix together the butter and taco seasoning (start with 1 teaspoon and taste before adding more). Drizzle over popcorn and toss to coat thoroughly. Serve immediately.
Variation: To make a delicious Chill Cheese Popcorn
Take 2 tablespoons melted butter, add 11/2 teaspoon chil powder,1/2 tea spoon garlic salt, 1/4 teaspoon onion powder and mix in 8 cups freshly chopped popcorn. Serve sprinkled with finely grated Parmesan cheese.

3. Tickle Pink
I love smoothies. They are quick and easy way to add a variety of fruit to your kids's diets. Here is one of my boy' FAVES!
Makes 2
4 cups watermelon cubes
2 cups frozen strawberries
1/2 cup lemon yogurt
1 cup crushed ice
Pop all ingredients into a blender and blend until smooth
Variation: Bananas and raspberries make a nice team in smoothies, as does 1 frozen banana, 5 frozen strawberries, the juice of 1 orange and a cup of soy milk..... Deeeeelish!

4. Baby BLTS
Makes 12
12 hero rolls for whole wheat hoagies
12 slices bacon
1/4 head iceberg lettuce, torn
2 tomatoes, thinly sliced
preheat oven to350 degree F
Split the rolls without cutting all the way through and bake until just toasted, about 5 minutes. Meanwhile, in a large skillet, cook the bacon until crisp. Drain on paper towels. Just before serve, fill the rolls with bacon, lettuce and tomatoes.
Optional: Brush mayonnaise or barbecue sauce before filling.
Create a BLAT by adding a fresh slice creamy avocado.
There are 3 safe ways to defrost bacon; overnight in refrigerator, in cold water and in the microwave. never defrost bacon on the kitchen counter or at room temperature.

5. Chicken and Spinach rolls
This recipe was sent to me from members of junior Squad of Golf Queensland. Rising superstars on the course and in the kitchen.
Makes 12
14 ounces of ground chicken
3 ounces of baby spinach
1 can (8.25 ounces) cream style corn
2 sheets frozen puff pastry, thawed
Preheat oven to 400 degree F, Line a baking sheet with parchment paper. In a large nonstick skillet, place 2 tablespoons water and cook the ground chicken over medium high heat until though, stirring to break up about 4 minutes. let cool, then stir in spinach and corn and season to taste. Lay the pastry
on a flat, clean surface and cut in half, forming 4 square sheet. Spoon one-quarter to the chicken mixture down the long edge of 1 piece of pastry. Roll to enclosed the filling and cut into 3 pieces. Gently score the surface of each 3 or 4 times. Repeat with the remaining pieces of pastry and chicken mixture. Pace the rolls on the baking sheet seam side down and bake until browned about 30 minutes.
Optional: Brush with a beaten egg before baking for glistening shine.

6. Chicken Orchard Sammy
Transform the humble sandwich into a lunch box favorite!
Makes 2
1/2 cup shredded poached or roasted chicken
4 dried apricots, finely chopped
2 tablespoons  mayonnaise
2 slices multigrain bread
In a bowl, mix together the chicken, apricots and mayonnaise. Use as a sandwich filling for 2 slices of bread. Slice the sandwich before serving or wrap tightly and pop it into a lunch box.
Optional: Add a lettuce leaf for color and crunch!

7. Cinderella's Pumpkin Soup
Anastasia and Drizella will covet this soup too!
Serve 4
1 tablespoon butter
1 leek (white part only), washed and sliced
9 ounces pumpkins or butternut squash, peeled and cut into cubes
2 cups vegetable broth
In a saucepan, melt the butter. Add the leek and sate until soft and lightly golden. Add the pumpkins and cook for 2 minutes. Add the broth and bring to a boil. Reduce to simmer, cover and cook until the pumpkin is tender, about 8 minutes. Allow the soup to cool slightly before poring it into the blender. Blend until nice and smooth.
This soup is equally delicious with additions of corns, garlic, chopped onion and or potato and spices such as ground coriander, cumin and nutmeg.

8. Fancy fingers
stack your fancy fingers on top of one another to some amazing skyscraper sandwich!
Serves 2
2 slices of your little one's favorite cheese
2 slices ham
6 slices bread, crusts removed
1/2 cup shredded lettuce
Place a slice of cheese and ham onto each of 2 slices of bread. Cover each with another slice of bread, add lettuce and top with a final slice of bread. Cut each in thirds and stack one on top of another to serve.
Use filling with different texture -- softened cream cheese with salmon and dill stirred in; hard boil egg mashed with a little mayonnaise; Cottage cheese with raisins, scallions or pineapple; peanut butter and jelly; All make delicious filling for these 'fingers".

9. Hot-diggity dogs
Make 4
4 hot dogs
1 can (13.7 ounces) baked beans
4 split-top hot dog buns
1/2 cup shredded white Cheddar cheese
In a saucepan of simmering water, cook the hot dogs until heated through, 5 -7 minutes. meanwhile, in a small saucepan, warm the baked beans. Place the drained hot dogs in the burns and top with the baked beans and cheese.
Try another topping for the diggity Dog! Make a quick salsa tomatoes, red bell peppers and cilantro. Caramelized onions, crispy bacon and cheese are delicious additions, or simply serve with kechup and mustard.

10. Lunch box Sushi
Serves 2
4 slices multigrain bread ( preferably with flax), crusts remove
1 tablespoons mayonnaise
1/2 avocado. mashed
1/2 cucumber, thinly sliced lengthwise
With a rolling pin, gently roll the bread to flatten slightly. Down the middle of each side, spread a little mayonnaise and avocado. Place cucumber strips on top and roll tightly. Cut into third. pack them tightly into a lunch container; cut sides up and seams touching so the roll don't spring open.
A variety of filling can be used for lunch Box Sushi. Here are some of my favorite combinatios
Avocado, shredded chicken and thin slice of Swiss or provolone cheese
Cream cheese, salmons and thin cucumber slice
Cottage cheese, thinly sliced carrots and raisins
egg and lettuce
Egg salad
Grated apple, raisins and cream cheese
Ham, Swiss or provolone cheese and finely shredded lettuce
Peanut butter and thinly sliced carrot
Tuna, mayonnaise and finely shredded lettuce.

Recipe contributed by Everything Busy Moms' Cook Book By Susan Whetzel Published by Adamsmedia. You can view its website at

1. Chicken and corn soup
cayenne pepper adds a bit of spice to this nourishing chicken and vegetables soup. You can replace the frozen corn with your favorite type of corn in this recipe, including canned cream corn.
Serves 4
2 tablespoon olive oil
2 shallots, peeled, chopped
5 cups chicken broth
2 cups frozen corn
1/2 tablespoon salt
1/8 tablespoon cayenne pepper
1 teaspoon ground cumin
1 leftover chicken breast, shredded
1/4 cup chopped fresh parsley
1. Heat the olive oil in a saucepan over medium heat. Add the shallots and sauté until soften, about 2 minutes.
2 Add the chicken broth. Bring to a boil.
3. Add the frozen corn. Return to a boil.
4. Stir in salt, cayenne pepper and cumin.
Add shredded chicken breast pieces. Stir in the fresh parsley. Simmer for a minute and serve hot.

2. Instant mashed potato salad
For more tart favor, feel free to increase the amount of white wine vinegar to 1 tablespoon.
Serves 4
4 cups boil water
8 ounces instant favored mashed potatoes
2/3 cup mayonnaise
3 tablespoon sour cream
2 tablespoon white wine vinegar
1 teaspoon dried dill
4 hard boiled eggs, peeled, chopped
2 ribs celery, thinly sliced
1. Pour boiled water in a large bowl. Add the instant favored mashed potatoes, stirring with a ford to make sure they are completely covered. Cover and let sit for 5 minutes while preparing the mayonnaise dressing.
2. In a medium bowl, stir together the mayonnaise, sour cream, with vinegar, and dried dill.
3. In a large bowl, combine the mashed potatoes with mayonnaise dressing, chopped eggs and celery.
4. Chill until ready to serve.

3. Veggie-Load salad Rolls
Serves 4
1/3 cup soy sauce
1 tablespoon white vinegar
1tablespoon granulated sugar
1 tablespoon bottled minced garlic
1 tablespoon bottle chopped jalapeno peppers
11/2 cup packaged salad greens
1 cup cooked shrimp
1/4 cup chopped fresh Thai basil leaves
8 vegetable-favored tortilla wrappers
1. In a small bowl, stir together the soy sauce, vinegar, sugar, garlic and jalapeno peppers.
2. In a separate bowl, stir together the salad greens, cooked shrimp and basil leaves.
3. Lay a tortilla wrapper on the cutting board in front of you. Place about h1/4 cup of shrimp and salad mix on the bottom half of the wrapper, being careful not to come to close to the edges.
4. Rollup the wrapper like a taco, tucking in the sides. Combine filling and roll up the remainder of the wrapper.
5. Serve the roll cold with soy dipping sauce.

4. Asian Beef Rolls
The cold entrée wraps tender roast beef around crunchy coleslaw mix seasoned with Asain ingredients. Yum!
Serves 4
3 tablespoon hoisin sauce
1/4 cup plum sauce
11/2 cups coleslaw mix
1/4 chopped green onion
6 sliced cooked deli roast beef
1. In medium bowl, combine hoisin sauce and plum sauce and mix well. Stir in coleslaw mix and green onion and mix gently.
2. Place roast beef slices on work surface and divide coleslaw mixture among them. Roll up beef slices. enclosing filling. Serve immediately, or cover and refrigerate up to 8 hours before serving.

5. Chicken Fried Rice
If you don't have left over cooked chicken and rice, you can get some cooked chicken from your local deli and purchase cooked rice from any Chinese takeout place.
Serves 4
2 cooked Herbed Chicken Breast
2 tablespoon olive oil
2 cups cooked Jasmati rice
1 cup frozen snap peas, thawed
and drained
1/3 cup apricot jam
2 tablespoons soy sauce
1/4 cup water
1. remove cooked meat from chicken; discard skin and bones. Cut chicken into 1-inch piece.
2. Heat olive oil in wok or heavy skillet. Add chicken and rice, stir fry for 4-5 minutes until heated, stirring gently to separate rice grains.
3. Add peas, jams, soy sauce, and water and stir-fry for 4-5 minutes longer, until peas are hot and favors are blended. Serve immediately.

6. Turkey Pizza
Pizza is fun to make at home. use your family's favorite foods and favors to create your own specially. This one is a variation of the classic ham and pineapple pizza.
Serves 4
1 (12-14 inch) Bololi pizza crust
1 cup pizza sauce
4 pieces of turkey cutlets
1(8 ounces) can pineapple tidbits, drained
1/1/2 cups shredded Swiss cheese
1. preheat oven to 400 degree F. Pace pizza crust on a large cookie sheet and spread with pizza sauce. Cut turkey cutlets into thin strip and arrange on pizza sauce. along with well drained pineapple tidbits. Sprinkle with cheese.
2. Bake pizza for 15-20 minutes, or until pizza is hot and cheese is melted and beginning to brown. let stand for 5 minutes and then serve.
Pizza crust: There are a lots of place to buy pizza crust. the deli department at your local grocery store has Boboli pizza crust, focaccia, thin prebaked pizza crust, and refrigerated pizza dough. You can even buy pizza dough from your local pizza parlor; roll it out, bake for a few minutes at 400 degree F and then freeze for later use.

7. Spicy veggie piazza
Boboli pizza crust are available in any deli, and you can usually find plain pizza crust there too. This easy pizza is delicious severed with deli fruit salad and cold milk.
Serves 4
2 cups marinated deli vegetables
1 (12-14-inch) Boboli pizza crust
1 (10ounces) container garlic and herb cram cheese
1 cup shredded provolone cheese
1/2 cup parmesan cheese
1. Preheat oven to 400 degree F. Chop the marinated vegetable into small pieces and place in saucepan with the marinate. Bring to a simmer over medium heat. Simmer for 3-4 minutes, until vegetable are tender. Drain thoroughly.
2. place pizza crust on a cookie sheet and spread with the cream cheese. Arrange vegetable on top and sprinkle with provolone and parmesan cheese. bake for 15-18inutes, until crust is hot and crisp and cheese is melted and begins to brown.
Make your own pizza crust
Make your own pizza crust by combining 2 cups flour, 1 cup  cornmeal, 3 tablespoon oil, 1 (.75 ounce) package yeast and 11/2 cups water in a bowl. Knead thoroughly, let rise, punch down, divide in half and roll out.
prebake the crust at 400 degree F for 8-10 minutes, then cool, wrap well and freeze until ready for use

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