Read an Excerpt
Be Good to Your Body
Healthy Eating & Fun Recipes
By Roz Fulcher
Dover Publications, Inc.Copyright © 2012 Dover Publications, Inc.
All rights reserved.
6-Minute Healthy Potato Chips
1 russet potato
non-stick cooking spray
glass plate (or parchment paper)
seasoning of choice
Cut a piece of parchment paper (or use a glass plate). Have a helper slice 1/3 of a russet potato in paper-thin slices using a sharp knife, mandoline or peeler. Place slices on plate in a single layer and spray with your non-stick cooking spray Season to taste and heat in microwave for 6 minutes on "high".
Results may vary depending on your microwave. You want them to be lightly golden. Repeat the process until you have used your entire potato.
15 Bean Soup
Soak dry beans in a large pan of wafer overnight or for at least 8 hours. Drain beans and replace with 2 quarts water and add ham hocks. Bring to a boil and reduce heat. Simmer for 2 hours uncovered. After simmering, add onions, tomatoes, chili powder, lemon juice and garlic. Serve with cornbread.
Ants on a Log
1. Wash celery and cut into 5-inch lengths.
2. Spread organic peanut butter in the u-shaped part of the celery from one end to the other.
3. Press raisins into the peanut butter.
Gnats on a log- Replace raisins with currants.
Ladybugs on a log- Replace raisins with dried cranberries.
Ants on vacation- No raisins.
Ants on a snowy log- Replace peanut butter with low fat cream cheese.
Bag o' Bugs
Place graham crackers in a plastic bag and seal it shut. Crush crackers into a fine sand by using a large spoon or rolling pin. Add dried fruits and sugar-free gummy worms to your "soil". Dig through with a spoon to catch your bugs and eat 'em!
You will need:
2 graham cracker sheets
dried cranberries (ladybugs)
sugar-free gummy worms
sealable plastic bag
The Bell Pepper
Stuffed Bell Peppers
4 large bell peppers
1 lb lean organic ground beef
1 small onion chopped
1 1/2 cups tomato sauce
1/2 tsp sea salt
2 tbsp Worcestershire sauce
1 cup cooked brown rice
1 cup low fat shredded cheese
Preheat oven to 375 degrees. Cut tops off of peppers and remove seeds. Place hollowed peppers in a baking dish coated with non stick spray. Set aside and heat 2 tspns of olive oil in a large skillet and brown beef. Drain fat and add diced onion. Saute for 3 minutes.
Add salt, pepper, w. sauce, half the cheese and rice. Cook for 2 minutes to warm through. Remove from heat and spoon mixture into hollowed peppers. Pour tomato sauce into the baking dish. Cover with foil and bake for 45 minutes. Remove foil, top with remaining cheese and cook an additional 15 minutes.
No Bake Honey Bars
1 1/2 cups peanut butter
1 cup honey
5 cups dry cereal
3/4 Cup brown sugar (optional)
1/2 cup dried fruit and/or nuts
Combine pb, honey and brown sugar in a sauce pan. Bring to a boil, stirring constantly. Remove from heat and add remaining ingredients. Mix well. Use a greased spatula to press mixture into a 9" × 12" × 2" pan. Let cool and cut into squares.
1/2 cup whole wheat flour
1/2 cup rolled oats
1/2 tsp baking soda
1/4 tsp cinnamon
1/4 cup olive oil
1/4 cup apple sauce
3 tbsp honey
1/2 tsp vanilla extract
1/2 cup dried fruit
non-stick cooking spray
Spray 8" × 8" × 2" baking dish with nonstick spray. In a bowl combine flour, oats, baking soda, cinnamon and set aside. In another bowl, mix oil, apple sauce, honey and vanilla extract. Stir wet ingredients into the flour. Stir in fruit bits and spread mixture into pan. Bake at 350 for 15 to 20 minutes until toothpick comes out clean. Cool and cut into bars.
Here's a fun way to create a delicious and easy soup using your favorite vegetables and a blender. This recipe calls for broccoli but carrots, asparagus, cauliflower, squash and parsnips work great as well. Try combining veggies for another taste experience.
Break broccoli up into "florets" and place into a pot. Add water and salt. Boil until soft (about 20 minutes).
Have an adult helper ladle slightly cooled broccoli and water into a blender.
Blend until thick and smooth.
Pour soup into bowls and add a small nob of organic butter. Add pepper to taste.
The Brussels Sprout
A bag of fresh brussels sprouts
cleaned and outer leaves removed
2 tbsp olive or coconut oil
unrefined sea salt
fresh ground pepper
Preheat oven to 400 degrees.
Chop stems off of Brussels sprouts and slice each in half length wise. In a bowl mix oil, salt and pepper. Toss Brussels sprouts in oil mixture and spread onto a baking sheet. Roast in oven for about 20 minutes or until browned.
Remove from oven and serve as a sidedish.
Baked Apples and Bananas
Carrot Patch Snack
For each "carrot patch", spoon 3 tablespoons of hummus into a small paper cup.
Take 3 to 4 carrots and use a tooth-pick to poke a hole in the top of each one. Insert a sprig of parsley into each hole.
Take your carrots and "plant" them in the hummus.
For a fun presentation, place your cups into a mini terracotta pot that can be taken home to plant a little garden.
1 12 oz package dark chocolate chips
1 tbsp coconut oil
1 bag of your favorite pretzels (rods, twists, sticks)
Assorted sprinkles (opt.)
Line a baking sheet with wax paper. Place chocolate chips and shortening in a microwave-safe dish. Microwave on high for 30 second increments for about 1.5 minutes. Stir after each 30 seconds to prevent from burning. Carefully remove bowl and stir chocolate until smooth.
Take each pretzel and dip half of it in the chocolate mix and place on wax paper. Leave space between each pretzel. Place in fridge for 30 minutes to harden chocolate. If using sprinkles, add while chocolate is still soft so that they will stick.
You will need:
2 halved boneless/skinless
chicken breasts cut into chunks
1 cup natural bread crumbs
1 cup corn flakes
3 egg whites
1 teaspoon sea salt
1. Preheat oven to 375 degrees. Place cornflakes in a plastic bag and crush finely with a rolling pin. Mix crushed cornflakes with bread crumbs and salt in a shallow bowl.
2. In another bowl, whisk egg whites. Coat each chicken chunk lightly in egg mixture.
3. Next, dip into bread crumbs, coating evenly. Place nuggets on lightly greased baking tray and bake for 20 minutes or until golden and cooked through.
Most supermarket chicken nuggets are full of additives or processed meats. They are usually cooked in hydrogenated vegetable oil and trans fats.
Honey Mustard Dipping Sauce
1 tablespoon Dijon mustard
1 1/2 teaspoons honey
Mix ingredients and serve with nuggets.
Creamy Crab Soup
Melt butter in a 3-quart saucepan. Stir in flour, seafood seasoning, salt and curry powder. Cook until thick and bubbly. Gradually add milk and whisk until mixture is hot but DO NOT boil.
Add crabmeat to soup. Stir in parsley. Cook and stir just until crab is heated through. If too thick, thin soup with additional milk. Garnish with parsley.
Cucumber Yogurt Boats
Halve cucumbers lengthwise and scoop out the seeds. A melon bailer works well for this. Mix low-fat plain yogurt with sugar, salt and cumin. Spread into hollowed cucumbers and serve.
1 cup plain low-fat yogurt
1/2 tsp raw sugar
1/8 tsp salt
a dash of cumin (roughly 1/16 tsp)
Egg in a Nest
Use a biscuit cutter (or glass) to cut a hole in the center of your slice of bread. Coat bottom of non-stick pan with olive oil and heat to medium heat. Place your slice of bread in the pan and break an egg into the hole. When the white of egg is set, flip the bread over with a wide spatula. Continue cooking until egg is firm.
Remove from pan and sprinkle with grated cheese (opt.)
Carrots with Peanut Sauce
In a bowl, mix all ingredients together with a fork or whisk.
Add water as needed to make sauce smooth. Serve with carrot sticks. Apple slices and celery also go well with this sauce.
Cherries with Brown Sugar Dip
In a bowl stir sour cream (or yogurt) together with brown sugar and cinnamon. Rinse cherries and serve with your dip. Strawberries also work well with this dip.
3 organic eggs
2 tbsp low fat milk
handful of chopped ham
1/2 chopped green onion
1 cup shredded low fat
Place milk and eggs into a bowl and whisk well. Add all ingredients and give it a good stir.
Grease a pan with olive oil and set to a high heat and pour in egg mixture.
When edges are cooked, fold in half with a spatula. Heat for another couple of minutes and then serve.
Eggs are a good source of high-quality protein, which helps supply the amino acids our bodies need. Eggs also provide an important nutrient called "Choline" which is important for brain function.
Fizzy Fruit Slushie
1. Combine juice and cut fruit and place in a glass baking dish, cover and freeze for at least 6-8 hours.
2. Remove from freezer and let stand at room temperature for 10-15 minutes. With a spoon scrape mixture to make a slush.
3. Fill glasses half full and top with seltzer.
Top with a fruit wedge and serve with a spoon.
1 lb white fish (tilapia, cod, halibut)
lime pepper seasoning
12-24 fresh corn tortillas
low-sodium salsa (optional)
4 cups shredded red cabbage
1 lime cut into wedges
cilantro for garnish
Sprinkle fish with lime pepper and pan fry in a non-stick skillet on medium heat until cooked through-about 5 minutes on each side. With a little bit of olive oil, heat corn tortillas on a hot griddle until warm and softened.
Creamy Taco Sauce:
3/4 cup low fat mayo
3/4 cup plain yogurt
1 tsp seafood seasoning
juice of 1 lime
For each taco, place shredded fish on 2 overlapping tortillas. Top with cabbage and a generous spoonful of cream sauce. Add a spoon of low-sodium salsa, a squeeze of lime juice and sprinkle with cilantro. Fold taco in half and enjoy.
Take a plain jug of ice water and turn it into an exciting beverage, perfect for a hot summer day.
*Slice strawberries or mash raspberries with a fork and add to jug.
*Scrunch (bruise) mint leaves and toss in water along with sliced lemons or limes.
*Add sliced cucumbers to water for a refreshing taste.
Frozen Grape Pops
These make a perfect treat on a hot day.
Wash your grapes and pat dry with a paper towel. Carefully slide your grapes (about 4-6) onto a lollipop stick. Place your grape sticks in a plastic baggie and freeze for at least an hour. Pineapple chunks and blueberries also work well for this frozen treat.
Here is a simple but delicious way to eat yogurt on a hot summery day. Gently spoon your favorite yogurt into paper cups and cover with plastic wrap.
Insert a popsicle stick (or spoon) through the wrap. Place in a freezer for several hours to harden.
Fun Fruit Pizza
1. Preheat oven to 350 degrees.
2. Take cream cheese out of fridge to soften.
3. Place cookie dough on nonstick cookie sheet and press 1/4" thick.
4. Bake 15-20 minutes or until golden brown.
5. Wash and slice fruit while cookie is baking.
6. After cookie dough has cooled, spread cream cheese mixture on top of cookie.
7. Arrange fruit slices on top of cream cheese mixture in a fun pattern.
4 cups assorted fruit (blueberries, raspberries, strawberries, kiwi fruit,
bananas-or fruits of your choice).
18 oz. ready made cookie dough
8 oz low-fat cream cheese
1/3 cup sugar (optional)
Whole Wheat Cookie Crust
1 cup (2 sticks) softened butter
1/4 cup sugar
2 cups white whole wheat flour
Cream butter and sugar. Stir in flour and finish with your hands. It may seem too crumbly at first but stick with it and it will form together. Continue with #3 of recipe.
Preheat oven to 375 degrees. Take a few heads of garlic and cut 1/2" off the top of the heads. Peel off any loose papery skin. Place garlic in a small baking dish cut side up. Drizzle 1 teaspoon of olive oil over the top of each bulb and let it sink in between the cloves. Cover with tin foil and bake for 45 minutes. Cloves will be brown on tips and and soft throughout. Roasted garlic loses its sharp bite and turns into a sweet, mellow flavor.
Equal parts nuts and raisins with a small addition of pretzels and chocolate morsels.
This trail mix is ideal for long hikes because it replenishes calories on active days. It is also a healthy choice for road trips.
In a small saucepan, combine both the flavored and unflavored gelatin mixes. Pour cold water into the pan and stir with a spatula until you have a pastelike consistency. Heat pan on medium-low to melt paste, stirring until mixture is dissolved and you have a more waterlike texture. Pour mixture into a miniature candy mold of your choice. Place mold in freezer for 10 minutes to firm your gummi candy. Remove from freezer and enjoy.
Have fun recreating your favorite lunchtime sandwich into a kebob. Have an adult helper cube bread, cheese, meat and vegetables into bite-sized pieces. Carefully "thread" onto a wooden skewer.
4 oz multi-grain macaroni
3 tblspns olive oil
3 tblspns whole wheat
1/2 tspn sea salt
1/8 tspn pepper
2 cups lowfat skim milk
1/2 cup shredded low fat
Preheat oven to 350 degrees. Coat an 8×8 baking dish with non-stick spray. Cook macaroni according to package directions. Place olive oil in a large sauce pan on medium heat. Add flour, paprika, salt and pepper. Add milk, whisking constantly. Continue cooking and stirring for 5 minutes until thickened. Stir in cheese and when it is melted, add macaroni coating evenly. Pour into the baking dish and top with bread crumbs. Bake for 15 minutes until hot and bubbly.
Muesli is a cereal made from whole oats, nuts and dried fruit. It is high in dietary fiber, protein and healthy sugars.
To prepare a good muesli build your mixture as follows:
10% nuts and seeds
10% dried fruit
Party Potion 'N Mix
2 cups unrefined sugar
2 quarts water
2 envelopes of lime drink packet
1 quart gingerale
1 large can of pineapple juice
Mix all ingredients in a large punch bowl.
1 cup toasted cereal (wheat, corn or oats)
1 cup goldfish crackers (or cheese crackers)
1 cup dried cranberries
1 cup cashews or favorite nuts
1 cup dark chocolate chips
1 cup miniature pretzel twists or sticks
Take all ingredients and mix into a large bowl.
Excerpted from Be Good to Your Body by Roz Fulcher. Copyright © 2012 Dover Publications, Inc.. Excerpted by permission of Dover Publications, Inc..
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