KidFit Online

Servings: 8

Ingredients:

• 1/4 cup instant oatmeal
• 1/4 cup all-purpose flour
• 1/3 cup firmly packed light brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 1/2 Tbsp margarine
• 4 Granny Smith apples
• 2 cups vanilla nonfat frozen yogurt

Directions:

1. Preheat the oven to 375 degrees F.
2. Spray an 8×8-inch baking pan with cooking spray.
3. In a bowl, thoroughly combine the oatmeal, flour, brown sugar, cinnamon, nutmeg, and margarine.
4. Peel, core, and thinly slice the apples.
5. Spread the apple slices evenly over the surface of the baking pan.
6. Sprinkle the oatmeal-flour mixture over the apples.
7. Bake in the preheated over for 30 minutes or until the apples are tender and the topping is golden brown.
8. Serve warm, topping each serving with 1/4 cup frozen yogurt.

For more information visit Mama’s Health.

Servings: 8

Ingredients:
- 4 green apples

- 1 cup nut butter (cashew, almond or peanut butter)

- Almond Slivers

Directions:

1. While the is pre-heating to 325 degrees F, spray the bottom and sides of a 13″ x 9″ baking pan with a non-stick cooking spray.

2. Combine all ingredients in a large bowl. You may want to use your hands to make sure that the mixture is evenly moistened.

3. Fold the mixture into the baking pan and pack it down evenly with a flat spatula (no slits).

4. Place the pan into the oven and bake for 16-20 minutes until golden brown.

5. When the pan is still a bit warm, cut into small bars or squares. The granola bars can be stored in a plastic container for up to a week or frozen in zip-lock bags to enjoy later.

Tips: For a change of pace, try caramel, butterscotch or white chocolate chips instead.  Or add in some dry fruit like raisins or cherries.

Read more: How to Make Your Own Healthy Granola Bars Kids Will Love | eHow.com http://www.ehow.com/how_4681113_granola-bars-kids-will-love.html#ixzz0yqoRMuMD

Pint-Size Banana Raisin Pancakes

Ingredients

• 2 very ripe, medium bananas, peeled
  1 egg
  3/4 cup lowfat milk
  1 tablespoon vegetable oil
  1 cup pancake and waffle mix
  1/2 cup raisins
  1/8 teaspoon ground cinnamon
  1 recipe Warm Tropical Fruit Topping
  

Directions

1. 1. Break up bananas into a mixing bowl.
   2. With back of fork, mash until smooth, about 1 cup.
   3. Add egg, milk, and oil; combine.
   4. In another mixing bowl, combine pancake mix, raisins, and cinnamon.
   5. Add pancake mix to banana mixture and stir until moistened.
   6. Heat skillet over a medium high heat.
   7. Measure 1/4 cup batter and pour into skillet.
   8. Cook as many pancakes at one time as you can.
   9. Brown the underside of the pancake and when bubbles appear on the surface, carefully flip pancakes over and continue cooking for another minute.
   10. Slide pancakes onto a platter while you continue cooking the remaining batter.
   11. Spoon Warm Tropical Fruit Topping over hot pancakes.

Nutritional InformationPer Serving:

• 221 calories	6g protein	5g fat (1g sat.)
  36g carbohydrate	312mg sodium	35mg cholesterol

Recipe and nutritional content provided by Dole at http://www.dole.com/SuperKids/Recipe/BreakfastRecipes/BreakfastRecipesDetails/tabid/722/Default.aspx?contentid=2458

Preparation time: 5 minutes

Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter.

Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top.

Optional: garnish with more cereal on top.

Nutrition Information per serving: calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg

Each serving provides: An excellent source of fiber, and a good source of vitamin C, folate, magnesium and potassium.

Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

This 4th of July, invite your kids to turn frozen yogurt into edible, festive Uncle Sam healthy top hats. This is a healthy finale to your 4th gathering.

Ingredients:

• 1 Wafer ice cream cone
• Frozen yogurt
• Blue fruit leather
• Light ready-made whipped cream
• Blueberries
• Red and Blue decorating gel
• 1 Red m&m
• Light white frosting

Instructions:

1. Place one scoop of frozen yogurt on a plate and return it to the freezer to harden. Meanwhile, construct an Uncle Sam top hat out of a wafer ice cream cone.

2. Use light frosting to attach blue fruit leather around the base of the cone. Squirt vertical strips of red decorating gel down the sides and blue gel on the top.

3. Remove the ice cream-scoop “head” from the freezer and top with the Uncle Sam hat. Working quickly so the ice cream doesn’t melt, add blueberry eyes and a red M&M’s nose. Finally, add a light whipped cream beard. To do this, have your child hold the canister upside down while squirting on a long white beard.

4. Serve up your Uncle Sam ice cream cone immediately. Makes 1.

All information provided by http://familyfun.go.com/4th-of-july/4th-of-july-recipes/4th-of-july-dessert/uncle-sam-ice-cream-cones-686849/ 

Note: Recipe has been slightly modified to meet the nutritional goals and standards of Kid Fit.

Pizza is only minutes away if you have hamburger buns handy. This recipe makes 8 small pizzas – just right for a family with small kids.

Ingredients

• 4 whole-wheat or regular hamburger buns
• Olive oil for brushing
• 3/4 cup (175 mL) tomato or pizza sauce
• Selection of toppings: chopped chicken or ham, lean cooked sausage meat, sweet peppers, tomatoes, onion, Thinly sliced zucchini, baby spinach leaves, mushrooms, fresh chopped herbs such as basil and oregano.
• 1 1/2 cups (375 mL) grated Cheddar or mozzarella cheese (about 4 oz./ 120 g)

Cooking Instructions

1. Split the hamburger buns, slice off the rounded surface of the top buns.
2. Lightly brush both sides of each halved bun with olive oil. Place on low-flame BBQ and toast until the bottoms are browned at edges.
3. Transfer the buns to a platter or cookie sheet, toasted side up.
4. Spread a heaping tablespoon of tomato sauce on each; add other toppings, finishing with the grated cheese.
5. Put buns back on the BBQ and close the lid. Cook until cheese is melted, about 2 minutes. Check occasionally that buns are not scorching.

Quick Breakfast Taco
Makes 1 serving
Active time: 15 minutes
Prep time: 15 minutes

Ingredients

- 2 corn or flour tortillas
- 1 tablespoon salsa
- 2 tablespoons shredded reduced-fat Cheddar cheese
- 1/2 cup liquid egg substitute, such as Egg Beaters (or 2 whole eggs)

From EatingWell:  May/June 2008, EatingWell for a Healthy Heart Cookbook, The EatingWell Diet (2007)

Almond-Crusted Chicken Fingers

Makes 4 servings
Prep time: 20 minutes
Cook time: 40 minutes

Ingredients

- Canola oil cooking spray
- 1/2 cup sliced almonds
- 1/4 cup whole-wheat flour
- 1 1/2 teaspoons paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry mustard
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1 1/2 teaspoons extra-virgin olive oil
- 4 large egg whites
- 1 pound chicken tenders, (see Ingredient Note)

Directions

1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Ingredient note:

Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Wagon Wheel Alfredo

Makes 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

• 8 oz. dried small pasta wheels
• 1 1/2 cup 1% lowfat milk
• 3 tbsp. flour
• 2/3 cup grated Parmesan cheese
• 1/2 cup reduced-fat sour cream
• 4 oz. lean deli ham, diced
• 1 1/2 cups frozen peas, thawed

Directions

Cook the pasta according to package directions. Drain and set aside. Return the saucepan to the stove (do not place over heat just yet). Add the milk and flour and whisk until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 2 minutes. Add the Parmesan cheese and sour cream and stir until well blended. Stir in the pasta, ham, and peas, heat through.