Kids in the Kitchen

Ingredients:

• Can of apple pie filling

• 2 tablespoons brown sugar

• ¼ cup of instant cooking oats

• 2 tablespoons of butter

• ½ teaspoon of cinnamon

• ¼ cup of Bisquick mix

• Wax paper

• Several small microwave bowls

Directions:

1. Pour approximately half a cup of the pie filling into each dish.

2. In a separate bowl, mix your Bisquick, cooking oats, cinnamon, butter and brown sugar stirring with a spoon or fork on until clustered and clumpy.

3. Using a large spoon, spread the contents of this mixture evenly between the bowls of apple filling. Allow this crunchy mixture to stay on top of the apples. Do not mix it in.

4. When it is time to cook, cover the bowls with wax paper and heat each bowl individually in the microwave for 3-4 minutes.

5. Let the dishes stand for 10 minutes to set and cool before serving.

Ingredients:

• 8 ounces whole-wheat elbow noodles (2 cups)

• 1 1 medium sweet potato (about 12 ounces)

• 2 cups nonfat milk

• 2 tablespoons all-purpose flour

• 1 small 1 small clove garlic, minced

• 1 ¼ cups shredded sharp cheddar cheese

• 1 tablespoon Dijon mustard

• ¼ teaspoon salt

• ¼ teaspoon freshly ground pepper

• ½ cup frozen peas, thawed

• 3 tablespoons coarse dry whole-wheat breadcrumbs (see tip)

• 1 teaspoon extra-virgin olive oil

Directions:

1. Position a rack in upper third of oven; preheat broiler. Coat a 2-quart broiler-safe baking dish with cooking spray.

2. Cook noodles in a large pot of boiling water until just tender, 7 to 9 minutes. Drain; set aside.

3. Meanwhile, prick sweet potato with a fork in several places. Microwave on High until tender all the way to the center, 7 to 10 minutes.

4. Whisk milk, flour and garlic in a large saucepan. Heat over medium heat, whisking frequently, until steaming and hot, but not boiling. Remove from heat.

5. As soon as the sweet potato is cool enough to handle, cut open and scoop the flesh into the steaming milk. Puree with an immersion blender until smooth. (Alternatively, transfer to a blender and puree just until smooth, then return to the pot; use caution when pureeing hot liquids.)

6. Add cheese, mustard, salt and pepper and stir until the cheese melts. Add the pasta and peas to the sauce and stir to coat. Transfer to the prepared baking dish. Combine breadcrumbs and oil and sprinkle on the pasta. Broil on the upper rack until the top is lightly browned and crispy, 1 to 2 minutes.

Tip:

To make your own coarse dry breadcrumbs to top this baked mac & cheese, trim crusts from whole-wheat bread, tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. (One slice of bread makes about 1/3 cup dry breadcrumbs.)

Nutrition Facts:

Servings: 4

Serving Size: About 1 1/4 Cups

Per Serving:

481 calories; protein 23.9g; carbohydrates 68g; dietary fiber 9.8g; fat 14.2g; saturated fat 7.3g; cholesterol 38.5mg; vitamin a iu 10890.6IU; vitamin c 13.4mg; folate 71mcg; calcium 436.5mg; iron 3.1mg; magnesium 123.7mg; potassium 620.4mg; sodium 518.8mg; thiamin 0.5mg.

Exchanges:

4 Starch, 1/2 Nonfat Milk, 1 High-Fat Meat, 1/2 Fat

Ingredients:

• 1¼ cup cold apple juice,

• 1 ripe banana, sliced

• 1 sliced kiwi fruit

• 5 frozen strawberries

• 1½ tsp honey

Directions:

1. Combine 1¼ cup cold apple juice, 1 ripe banana, sliced, 1 sliced kiwi fruit, 5 frozen strawberries, and 1½ tsp honey.

2. Blend until smooth.

3. Enjoy!

Tip:

If you use organic kiwis for this recipe, then your super fiber drink will add high traces of vitamin C and polyphenols, absolutely free!

Instructions:

1. Place 1 tablespoon olive oil in Dutch Oven over medium-high heat.

2. Add red onion and pepper. Cook till softened.

3. Add garlic, cumin and chili powder and cook, stirring constantly for 1 minute.

4. Stir in vegetable broth, beans, tomatoes, corn and zucchini (if using).

5. Reduce heat to medium. Cover and cook 15 minutes.

6. Serve with toppings such as diced avocado, shredded cheese, yogurt or sour cream and cilantro.