(http://kidshealth.org/parent/nutrition_fit/nutrition/afterschool_snacks.html)

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.

Set the example of good communication by maintaining an open dialogue with your child. Ask questions that encourage them to talk to you about their concerns, achievements, and hopes, and sincerely listen to what they tell you. Knowing that they can talk to you openly will increase their confidence.

When you ask them how their day was, don’t just accept “fine” as an answer. Ask specific questions that invite them to share with you. Instead of “How was your day?” ask them “What did you read in class today?” or “What happened at recess?” By asking specific questions you show your child that you really care what is going on in their lives, even when you’re not there.

Once you start this dialogue, it will be easier for your kids to come to you with something that is bothering them without having to ask them about it first. This is an important part of communication because there are some problems all of us—not just our children—need help solving. They can’t be afraid to go to you to ask for help.

The same goes for school. If you teach your children that teachers are people they should look up to, they will have more respect for them. As a result of that respect they will forge better relationships with their teachers, and then won’t be afraid to ask for help if something goes over their head.

A child that lacks the confidence to ask questions is at great risk of falling behind in class. If they don’t ask questions and participate, not only will this affect their grades but also their ability to grasp the material being taught. Everyone learns at a different pace, but with good communication skills your child won’t be afraid to ask for help when he needs it.

Outside of the classroom, good communication is important to how your child makes friends. If he is too shy to talk to others, he is going to have a hard time meeting new people. If you teach your child communication through the environment you create at home, they can carry those skills with them to the schoolyard.

Good communication, for children especially, is all about being comfortable. They are not going to put themselves forward in a situation where they feel awkward or embarrassed. Creating a comfortable environment helps your child feel more at ease and enables him to overcome his shyness. Your child may find this environment in a sport, activity, or hobby that he enjoys. Isabel Zaleski-Linde has noticed an improvement in her daughter Meadow’s communication level since Meadow began karate class.

“Meadow’s level of shyness has decreased. She’s no longer afraid to be in a crowd and she opens up to me a lot more,” Isabel said. “She has much more confidence in herself and seems to be a lot more outgoing.”

Joining karate class has given Meadow a comfortable environment where she can build her confidence. She is treated with respect, she is learning about confidence, persistence, and self-control, she is surrounded by her fellow classmates, and—most importantly of all—she is having fun. Finding something that your child enjoys doing will help him gain confidence and overcome his shyness, thus increasing his communication skills.

Contributed by Solomon Brenner author of Black belt Parenting “the art of raising your child for success” This week we are inviting your family for a free focus and concentration seminar.  call to reserve your limited spot 215-355-5003

Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
* 3 cups fat-free milk
* 2 1/2 tablespoons all-purpose flour
* 6 ounces (1 1/2 cups) reduced-fat, mild shredded Cheddar cheese
* 3/4 cup light shredded Mozzarella cheese
* 1/2 cup grated Parmesan cheese
* 8 ounces elbow macaroni, cooked and drained

Directions
Preheat oven to 350 degrees. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk; stir well. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens. Add 1 cup (combined) of the Cheddar, Mozzarella and Parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of mac and cheese mixture into each muffin cup. Top with reserved 1/2 cup shredded Cheddar. Bake 15 minutes or until golden brown. Let cool for 5 minutes before serving.

Nutrition Facts per serving
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value; Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g.

Mac with Colby Jack

Makes: 6 servings
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients
* 1 cup uncooked elbow macaroni
* 1 medium tomato
* 1/2 medium green bell pepper
* 1/2 small onion
* 1 tablespoon butter
* 1 tablespoon all-purpose flour
* Fresh ground black pepper
* 1 1/4 cups 1% low-fat milk
* 8 ounces lowfat Colby Jack* cheese, shredded

Directions
Preheat oven to 400 degrees F and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

Melt butter in a sauté pan and add panko breadcrumbs. Season with salt and pepper. Stir over medium heat until golden brown. Let cool and add 1/2 cup of cheddar until combined.*

In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.

In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to baking dish.

Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of oven for 20 to 25 minutes, or until golden and bubbling.

*Can be made one day in advance and refrigerated.

Nutrition Facts per serving
Calories 410; Total Fat 11 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 610 mg; Calcium 35% Daily Value; Protein 21 g; Carbohydrates 58 g; Dietary Fiber 2 g.

Light Cheddar and Macaroni

Makes 8 servings
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients
* 3/4 pound elbow macaroni
* 2 teaspoons unsalted butter
* 2 cups panko breadcrumbs (found in most grocery stores or your local Asian market)
* 1/2 cup coarsely grated Cabot 50% Light Cheddar
* 1 tablespoon fresh thyme
* 1 tablespoon unsalted butter
* 3 tablespoons all-purpose flour
* 2 3/4 cups lowfat milk
* 1 cup chicken stock
* 1 cup coarsely grated Cabot 50% Light Cheddar
* 1 cup coarsely grated Cabot 50% Light Jalapeño Cheddar
* 2 teaspoons Dijon mustard
* 1 tablespoon fresh thyme
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground black pepper

Directions
Preheat oven to 400 degrees F and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

Melt butter in a sauté pan and add panko breadcrumbs. Season with salt and pepper. Stir over medium heat until golden brown. Let cool and add 1/2 cup of cheddar until combined.*

In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.

In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to baking dish.

Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of oven for 20 to 25 minutes, or until golden and bubbling.

*Can be made one day in advance and refrigerated.

Nutrition Facts per serving

Calories 410; Total Fat 11 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 610 mg; Calcium 35% Daily Value; Protein 21 g; Carbohydrates 58 g; Dietary Fiber 2 g.

Mac & Cheese Casserole Cups

Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
* 3 cups fat-free milk
* 2 1/2 tablespoons all-purpose flour
* 6 ounces (1 1/2 cups) reduced-fat, mild shredded Cheddar cheese
* 3/4 cup light shredded Mozzarella cheese
* 1/2 cup grated Parmesan cheese
* 8 ounces elbow macaroni, cooked and drained

Directions
Preheat oven to 350 degrees. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk; stir well. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens. Add 1 cup (combined) of the Cheddar, Mozzarella and Parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of mac and cheese mixture into each muffin cup. Top with reserved 1/2 cup shredded Cheddar. Bake 15 minutes or until golden brown. Let cool for 5 minutes before serving.

Nutritional Facts per serving
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value; Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g.

Makes 4 servings
Prep Time: 60 minutes
Cook Time: 15 minutes

Ingredients
1 tablespoon olive oil
1/2 cup chopped shallots or 1 cup chopped white onion
2 teaspoons ground cumin
2 teaspoons ground mustard
1 teaspoon ground coriander
28 ounces chopped fresh plum tomatoes or one 28-ounce can plum tomatoes, roughly chopped
2 tablespoons tomato paste
1 tablespoon minced garlic
3 cups low-fat milk
1 cup fat-free low sodium chicken (or vegetable) broth
1 cup cooked lentils
¼ cup chopped fresh cilantro, without stems
Salt to taste

Directions
Heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add shallots and sauté for about 3 minutes or just until softened but not browned. Add spices and cook for one minute or until fragrant. Carefully add tomatoes, tomato paste and garlic. Simmer until the tomatoes are softened, about 4 minutes. Add milk and broth; simmer, stirring occasionally, for another 4 minutes.

Carefully transfer mixture in batches to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils, stirring to incorporate. Heat through and stir in cilantro. Season to taste with salt and freshly ground pepper.

If fresh tomatoes aren’t in season, use canned plum tomatoes. They’ll add robust flavor and deep rich color. Lentils add texture to the soup as well as lots of fiber!

Nutrition Facts per serving
Calories: 230, Fat: 6.6g, Saturated Fat: 1.5g, Cholesterol: 10mg, Sodium: 410mg, Calcium: 30%, Daily Value, Protein: 13g, Carbohydrates: 28g.

Cream of Broccoli Soup

Makes 6 servings
Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients
1 1/2 cups water
3 cups finely chopped fresh broccoli
2 teaspoons canola oil
1 cup chopped onion
1 tablespoon chopped garlic
1 tablespoon flour
3 cups fat-free milk
1/2 teaspoon celery seeds
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 teaspoon cayenne pepper
3/4 cup Parmesan cheese

Directions
Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.

In a large skillet, heat the oil and sauté the onion and garlic until translucent, about 5 minutes. Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes. Add the milk, broccoli and spices and stir well.

Cook until hot, but do not allow the milk to boil. Top each serving with 1 teaspoon Parmesan cheese.

Yield: 1 cup per serving

Nutrition Facts per serving
Calories: 146, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 10 mg, Sodium: 370 mg, Calcium: 35.5% Daily Value, Protein: 11 g, Carbohydrates: 15 g.

Creamy Vegetable Barley Soup

Makes 4 servings

Ingredients
1 (15-ounce) can kidney beans, rinsed and drained
1/2 cup frozen whole kernel corn
1/2 cup medium pearl barley
1 (14.5-ounce) can diced tomatoes, undrained
1 cup fresh mushrooms, sliced
2 leeks, cleaned and sliced (or 1 cup sliced onion)
1 carrot, peeled and sliced
1 stalk celery, thinly sliced
3 cloves garlic, minced
2 teaspoons dried oregano or Italian seasoning
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1 (14-ounce) can low-sodium chicken broth
1/4 cup cornstarch
3 cups cold fat-free milk
1/4 cup fresh parsley. Chopped
4 teaspoons Parmesan cheese, shredded

Directions
In a 3 1/2- to 5-quart slow cooker, place beans, corn, barley, tomatoes, mushrooms, leeks, carrot, celery, garlic, oregano, salt (if desired) and pepper. Pour in broth, cover and cook on low heat for 8 to 9 hours (or on high heat for 4 to 5 hours).

Near end of cooking time, stir cornstarch into milk. Stir milk mixture into slow cooker until well blended. Continue cooking 20 to 30 minutes or until soup has thickened. Sprinkle with chopped fresh parsley and cheese at serving time.

Chicken Enchilada Soup

Makes 10 servings
Prep Time: 25 minutes
Cook Time: 90 minutes

Ingredients
1 16-ounce package dried navy beans
1/2 tablespoon vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon ground cumin
1 (28 ounce) can tomatoes, drained
2 (14½ ounce) cans fat-free chicken broth
1 (8 ounce) can tomato sauce
2 (4 ounce) cans chopped green chilies
½ cup chopped fresh cilantro
2 teaspoons dried oregano
2 cups chopped cooked chicken
2 cups shredded reduced-fat Colby Jack cheese, divided
10 thin corn tortillas

Directions
Soak beans according to package directions. Drain and rinse beans. Heat oil in a 6-quart pot. Add onion, garlic and cumin and sauté until onion is softened but not browned. Add drained beans, drained tomatoes and broth. Heat to a boil. Reduce heat and cover. Simmer on low heat for 1 hour, stirring occasionally. Puree mixture with a hand blender, or puree in batches in a stand-up blender and return to pot. Stir in tomato sauce, chilies, cilantro, oregano and chicken. Simmer 15 minutes. When ready to serve, stir in 1 cup cheese until melted. Serve remaining 1 cup cheese and tortilla strips on the side as soup toppings.

To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees Fahrenheit, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Nutritional Facts per serving
Calories: 350; Fat: 8 g; Saturated Fat: 4 g; Cholesterol: 40 mg; Sodium: 790 mg; Calcium: 30% Daily Value; Protein: 27 g; Carbohydrates: 42 g.

• Start traditions with the family that don’t center around food. Instead of baking cookies and cakes, give your kids a holiday craft to work on! For ideas, CLICK HERE.
• If you just can’t put down the spatula and stop making brownies, try making them with Splenda, Truvia, or another calorie-free sweetener. Applesauce can also be substituted for the use of oils in many recipes.
• It’s a perfect time to take a walk with the family! Bundle everyone up and take a walk after the sun has set—check out all of the light displays in your neighborhood.
• Many people are making their holiday gifts this year to save money, which is great, but don’t feel obligated to make something full of calories! Bake your favorite casserole for a friend, have the kids put together trail mix for relatives, or if you want to get really creative, make and film a family video and email it to all of your friends wishing them a happy holiday.

Be sure to get the kids involved this holiday season and you’re sure to end 2009 with family-filled fun!

Jeff Contino has noticed a big difference in his children because of their involvement in karate class.

“Since Luke and Jenna started at karate, they have shown an increased willingness to do activities that they have never attempted before. This includes participating in sports and other group activities,” he said. “They have also displayed an increased confidence in all aspects of their lives, such as playing together at home, involvement in school and playing with other kids.”

Your child may be too shy to try something new. Joining a new activity with another child he knows from school or the neighborhood could help ease him into it. Once he has found something he likes, he will have an increased confidence that will help him overcome his fear of trying new things and meeting new people.

Contributed by Solomon Brenner Master instructor of Action Karate for question or Holiday specials call 1888-99 Shark Check out his Blog at http://mastersolomonbrenner.tumblr.com/

Makes 9 servings
Prep Time:15 minutes
Cook Time: 5 minutes

Ingredients
1-1/2 cup (6 ounces) shredded jalapeño Pepper Jack cheese
1-1/2 cup (6 ounces) shredded white Cheddar cheese
2 tablespoons plus 1-1/2 teaspoons cornstarch
1-1/2 cup chicken broth
1 tablespoon lemon juice
1 teaspoon minced garlic
1/4 teaspoon dried oregano leaves
1/4 teaspoon ground cumin
2 tablespoons thinly sliced green onions
2 tablespoons chopped ripe black olives

Directions
In a medium-size bowl, toss the cheese with the cornstarch.

In a medium-size heavy-bottomed saucepan, heat the chicken broth, lemon juice, garlic, oregano and cumin until barely simmering. Add the cheese, a handful at a time, stirring until the cheese is melted before adding more. When all the cheese has been added, stir in the green onions and olives.

Transfer fondue to an enamel or ceramic fondue pot and keep warm over a fondue burner. Serve immediately with fresh vegetables for dipping: sugar snap peas, baby corn, broccoli florets, asparagus spears, miniature carrots with tops, tear-drop yellow and red cherry tomatoes, jicama and tortillas wedges.

Red Pepper-Swiss Fondue

Makes 14 servings
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients
1-1/2 cups (about 6 ounces) shredded Swiss cheese
1-1/2 cups (about 6 ounces) shredded domestic Gruyere or Gouda cheese
1/4 cups (about 1 ounce) grated Parmesan cheese
2 tablespoons plus 1-1/2 teaspoons cornstarch
1 cup diced red pepper
2 tablespoons butter
1 cup vegetable or chicken broth
1 cup lowfat milk
1/4 cup lemon juice
2 tablespoons fresh dill, chopped or 2 teaspoons
dried dill weed
1/8 teaspoons ground nutmeg
Salt and ground white pepper to taste

Directions
For dipping:

Assorted filled ravioli prepared according to package directions, then drained.

In a medium-size bowl, toss the cheese with the cornstarch.

In a medium-size heavy-bottomed saucepan, cook the red pepper in the butter over medium heat 2 to 3 minutes. Add the broth and milk and heat until barely simmering. Stir in the lemon juice. Add the cheese, a handful at a time, stirring until the cheese is melted before adding more. When all the cheese has been added, stir in the dill, nutmeg, salt and pepper.

Transfer fondue to an enamel or ceramic fondue pot and keep warm over a fondue burner. Serve immediately.

Honey-Blue Cheese Fondue

Makes 6 servings

Ingredients
1/2 cup heavy cream
1 teaspoon cornstarch
1 teaspoon lemon juice
2 cups (8 ounces) domestic Gorgonzola cheese, crumbled
3 tablespoons honey
2 tablespoons walnuts, chopped and toasted
Fresh figs, dates, apricots and apples (for dipping)

Directions
In small saucepan, heat cream and cornstarch over medium heat; add lemon juice. Cook and stir until mixture thickens. Add cheese, one spoonful at a time, stirring until cheese is melted before adding more. Stir in honey.

Transfer to a ceramic fondue pot, sprinkle with toasted walnuts and keep warm over burner. Serve immediately with fruit.

Amaretto-Mascarpone Fondue

Makes 6 servings

Ingredients
2 tablespoons butter
1 1/2 cups mascarpone cheese
2 tablespoons sugar
1 1/2 tablespoons amaretto flavored liqueur or espresso coffee
1/2 teaspoon orange extract, optional
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
9 firm ripe peaches, nectarines and/or pears, cut in halves, pits and stems removed
1/4 cup butter (1/2 stick) melted

Directions
In small-size saucepan, heat 2 tablespoons butter and mascarpone cheese over low heat, stirring constantly, until melted. Stir in sugar, amaretto and orange extract; heat 1 to 2 minutes.

Transfer to ceramic fondue pot and keep warm over burner. Sprinkle with cinnamon and nutmeg.

Preheat grill or broiler. Brush lightly with melted butter. Grill fruit over medium-hot coals until just heated through, 2 to 3 minutes on each side (don’t allow fruit to get too soft.) If broiling, broil fruit 3 to 4 minutes, turning once.

For serving, use skewers to dip fruit into fondue.