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Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products. The peppers, herbs, and spices season the rice nicely. This fat-free and lactose-free side dish can be served with practically anything. Pre...

Note: This recipe is especially for kids with lact...

Prep time: 20 minutes Ingredients: 6 c. fresh spinach, torn in bite-size pieces ½ c. mandarin oranges 1 c. strawberries, sliced 4 oz. soy blue cheese crumbles ¼ c. cashews Dressing: 3 tbsp. red wine vinegar 3 tbsp. orange juice 1½ tbsp. canola oil...

Prep time: 20 minutes Ingredients: 6 c. fresh spi...

Prep time: 10 minutes Ingredients: nonstick cooking spray 2 eggs 2 tbsp. skim milk 1 tbsp. onion, chopped 2 tbsp. red tomato, diced 1 tbsp. cheddar cheese Utensils: stove (you'll need help from your adult assistant) skillet bowl whisk or fork spat...

Prep time: 10 minutes Ingredients: nonstick cooki...

Note: This recipe is for anyone following a vegetarian (meat-free) diet. This recipe may take a bit of time to cook, but it's well worth it. The calories are significantly reduced because zucchini and squash are used in this recipe instead of pasta. ...

Note: This recipe is for anyone following a vegeta...

Note: You can use raisins instead of blueberries to make cinnamon-raisin oatmeal squares. Prep and cook time: 25 minutes What you need: 1½ cups quick oats ½ cup whole-wheat flour ½ teaspoon baking soda ½ teaspoon salt 1 teaspoon cinnamon ½ cup fresh...

Note: You can use raisins instead of blueberries t...

Note: Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife. Prep time: 90 minutes What you need: 1¼ pounds butternut squash, cubed 1½ tablespoons red bell pepper, chopped 1¾ teaspoon jalapeño pepper, c...

Note: Get a grownup's help with this recipe, which...

Note: Parfaits can be made up to 2 days in advance. Prep time: 5 minutes What you need: ½ teaspoon cocoa powder 1 teaspoon vanilla extract 2 teaspoons honey 1½ cups low-fat or fat free Greek yogurt 2 cups fresh or frozen raspberries ¼ cup shaved dar...

Note: Parfaits can be made up to 2 days in advance...

Prep time: about 20 minutes Ingredients: ¾ c. flour 1 tbsp. sugar 1 tsp. baking powder ½ tsp. salt 1 tbsp. margarine 1 egg ¾ c. milk ½ c. blueberries, washed and drained extra margarine for the pan Utensils: stove (you'll need help from your adult...

Prep time: about 20 minutes Ingredients: ¾ c. flo...

Note: You'll want to keep these sandwiches refrigerated. They'll keep for 8 hours, tightly wrapped. Prep time: 5-10 minutes What you need: ¾ cup light cream cheese, slightly softened half a large cucumber, thinly sliced 8 slices of whole-wheat bread...

Note: You'll want to keep these sandwiches refrige...

Note: Get a grownup's help with this recipe, which requires using the oven/stove. Prep time: 55 minutes What you need: 1 box whole-wheat penne pasta (14 ounces) 3 cups of raw broccoli florettes ¾ cup of precooked chicken strips (4 ounces) ½ cup redu...

Note: Get a grownup's help with this recipe, which...

Note: If you don't have quinoa, substitute brown rice or whole-wheat couscous, but be sure to adjust the cook time as needed. Prep Time: 20 minutes What you need: 1½ cups low-sodium vegetable stock or water 1 cup quinoa, thoroughly rinsed and draine...

Note: If you don't have quinoa, substitute brown r...

Note: 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. Prep time: 30 minutes What you need: 1½ c. shredded zucchini (about 2 small) 2 c. whole-grain pancak...

Note: You don't have to peel the zucchini before s...

Prep time: about 1 to 2 hours Ingredients: 1 8-oz. container of your favorite flavor of yogurt Utensils: small paper cups wooden popsicle sticks (available in craft stores) plastic wrap Directions: Pour yogurt into paper cups. Fill them almost t...

Prep time: about 1 to 2 hours Ingredients: 1 8-oz...

Prep time: 15 minutes Ingredients: 1 apple 1 banana 1/3 c. red seedless grapes 1/3 c. green seedless grapes 2/3 cup pineapple chunks 1 cup nonfat yogurt ¼ c. dried coconut, shredded Utensils: knife (you'll need help from your adult assistant) 2 wo...

Prep time: 15 minutes Ingredients: 1 apple 1 bana...

Note: Try carrot or celery sticks on the side! Prep time: 5-10 minutes What you need: 4 whole-wheat wraps (8 inches) 2 cups store-bought rotisserie chicken, shredded ½ cup shredded carrots 1 avocado, thinly sliced 1 cup baby spinach leaves ¼ cup of ...

Note: Try carrot or celery sticks on the side! Pre...

Prep time: 35 minutes Ingredients: 2 eggs 1 c. milk ¼ c. banana (about 1 banana), mashed with a fork ¼ c. peanut butter 1/3 c. vegetable oil ¼ c. frozen apple juice concentrate, thawed (left out of the freezer until it's soft) ¼ c. nonfat dry milk 2...

Prep time: 35 minutes Ingredients: 2 eggs 1 c. mi...

Prep time: about 1-2 hours Ingredients: 2 c. plain yogurt ½ c. canned crushed pineapple (packed in its own juice instead of packed in syrup) 1 can frozen pineapple or orange-pineapple juice concentrate, thawed Utensils: medium-sized bowl mixing sp...

Prep time: about 1-2 hours Ingredients: 2 c. plai...

Note: These are great warm from the skillet or cold, packed for lunch with a container of sauce for dipping. Prep Time: 10-15 minutes What you need: 4 whole-wheat tortillas (8 inches) 2/3 cup fresh or frozen spinach, finely chopped 2/3 cup part-skim...

Note: These are great warm from the skillet or col...

Prep time: about 30 minutes Ingredients: 1 tbsp. yeast ½ c. warm water 1 tsp. honey 1-1/3 c. flour 1 tsp. salt Utensils: oven (you'll need help from your adult assistant) small bowl mixing spoon medium-size bowl cutting board, sprinkled with flour...

Prep time: about 30 minutes Ingredients: 1 tbsp. ...

Note: Frittatas can be served hot or cold, so enjoy it warm for dinner and pack it cold for lunch. Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife. Prep time: 25 minutes What you need: 3 egg white...

Note: Frittatas can be served hot or cold, so enjo...

Prep time: 1 to 2 hours Ingredients: ½ c. milk 1 c. sliced peaches (they can be either fresh or canned) 1 tsp. sugar Utensils: ice cube tray blender (you'll need help from your adult assistant) serving dishes Directions: Pour the milk into an ic...

Prep time: 1 to 2 hours Ingredients: ½ c. milk 1 ...