KidFit Online

Before the weather gets too cold, Fall is the perfect time to get your family moving and set healthy habits that will last all winter!  Here are some activities you and your family can do this fall:

• Rake Leaves!  Raking leaves burns about 150 calories for a half an hour of hard work!  After everything has been raked, let the kids jump and play in the leaves–it’s a timeless fall activity that everyone loves!  Just be sure to dispose of your leaves in an economically friendly way–leaf and lawn bags are available at your nearest home improvement store.

• Take the family for a walk around the neighborhood or to a local park to see the magnificent colors of fall.
• Go to the a farm or farmer’s market one last time before they close for the winter!  Sweet potatoes, cotton, and popcorn can usually be picked until the end of November, and many farms have mazes and hayrides through the fall as well.
• Stuck with a rainy Fall day?  Get cozy, read a book together and sip some hot apple cider or hot chocolate made with skim milk! If you’re feeling adventurous, make an apple or pumpkin pie with Splenda!

Ragin’ Cajun Bean-and-Cheese Dip

Recipe courtesy of 3-A-Day™ of Dairy

Makes 16 servings
Prep Time: 40 minutes
Cook Time: 35 minutes

Ingredients
1 (14.5-ounce) can chili-seasoned diced tomatoes
1/4 cup water
1 teaspoon hot sauce
2 teaspoons Cajun seasoning
2 (16-ounce) cans pinto or red kidney beans, rinsed, drained and mashed with a fork
1 cup chopped green bell pepper
1/2 cup diced reduced-fat smoked sausage
Cooking spray
4 cups (16 ounces) freshly shredded reduced-fat sharp
Cheddar cheese, divided
Baked tortilla chips

Directions
Combine tomatoes and next six ingredients. Spoon mixture into a 2-quart casserole dish coated with cooking spray.

Bake at 350 degrees Fahrenheit for 30 minutes or until bubbly. Top with cheese; bake an additional 5 minutes or until cheese melts. Serve with baked tortilla chips.

Nutrition Facts per serving
Calories: 120; Total Fat: 5 g; Saturated Fat: 3 g; Cholesterol: 20 mg; Sodium: 440 mg; Calcium: 20% Daily Value; Protein: 11 g; Carbohydrates: 9 g; Dietary Fiber: 2 g

Touchdown Taco Salad

Makes 8 servings
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients
1/2 lb. lean ground beef
1 1/2 cups (6 ounces) shredded Cheddar cheese, divided
1/2 cup salsa, divided
8 cups salad greens
1 cup chopped tomato
1 1/2 cups black beans

Directions
Brown beef in large non-stick skillet; remove from heat. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended. Spoon onto serving platter. In a large bowl, toss together salad greens, tomatoes, black beans and remaining cheese and salsa. Spoon salad over meat mixture and serve.

Nutritional Facts per serving:
Calories: 180; Total Fat: 10 g; Saturated Fat: 6 g; Cholesterol: 35 mg; Sodium: 300 mg; Calcium: 20% Daily Value; Protein: 14 g; Carbohydrates: 10 g; Dietary Fiber: 4 g

Pigskin Potatoes

Recipe created by 3-A-Day™ of Dairy

Makes 8 servings
Prep Time: 1 hour and 35 minutes
Cook Time: 10 min

Ingredients
8 (8-ounce) medium baking potatoes
Cooking spray
2 cups coarsely chopped roasted chicken
2 cups (8 ounces) freshly shredded reduced-fat sharp Cheddar or Pepper Jack cheese, divided
1-2 canned chipotle peppers, minced plus 1 tablespoon liquid from can
1 tablespoon taco seasoning
1/2 cup reduced-fat sour cream
1/2 cup chopped chives

Directions
Prick potatoes with a fork. Bake for 1 hour at 425 degrees Fahrenheit. Let cool slightly.

Cut potatoes in half lengthwise; scoop out pulp for other desired use, leaving a 1/2-inch shell. Place potato shells on a baking sheet; spray inside of shells with cooking spray. Bake at 425 degrees Fahrenheit for 15 minutes or until crisp.

Combine chicken, 1 cup cheese, chipotle pepper and liquid, taco seasoning and sour cream; divide evenly among potato shells. Bake at 425 degrees Fahrenheit for 5 minutes. Top with remaining cheese and bake an additional 5 minutes or until cheese melts. Sprinkle with chives.

Note: For fans desiring a less spicy ’skin, use one chipotle pepper and substitute water for the liquid from the can.

Nutritional Facts per serving:
Calories: 270; Total Fat: 9 g; Saturated Fat: 6 g; Cholesterol: 55 mg; Sodium: 430 mg; Calcium: 25% Daily Value; Protein: 21 g; Carbohydrates: 26 g; Dietary Fiber: 2 g

Cheese Stuffed Turkey Burger

Mix up the offense by serving different cheeses inside these burgers like Swiss, blue or Colby.
Recipe created by 3-A-Day™ of Dairy

Makes 4 servings (1 burger)
Prep time: 12 minutes
Cook time: 10 minutes

Ingredients
1 1/4 pounds lean ground turkey breast
2 tablespoons cornmeal
1/4 cup egg substitute
1/4 teaspoon seasoned salt
1/2 teaspoon chili powder
4 slices Monterey Jack cheese (1 ounce each)
4 tablespoons lowfat plain yogurt
4 tablespoons salsa
4 thick slices red onion
arugula or lettuce
4 hamburger buns, toasted

Directions
Mix turkey, corn meal, egg substitute, seasoned salt and chili powder in a medium bowl. Divide mixture evenly into 8 patties. Top four patties with a slice of cheese and cover with remaining 4 patties. Press edges together to seal in cheese.

Grill burgers over medium-hot coals about 5 minutes each side.

Mix yogurt and salsa together in a small bowl. Place a burger on each bun and top with onion, arugula and salsa mixture.