Recipes Pumpkin Chocolate Chip Pancakes Ginger Drizzle Cookies Garden Turkey Meatballs Grab-and-Go Breakfast Bars Teriyaki Salmon in Foil Almond Sugar Cookies Shells with Shrimp & Edamame Spinach Mashed Potatoes Clementine Creamsicle Smoothie Apple Blueberry Walnut Crisp Shrimp & Black Bean Tacos Carroty Lentil Soup with Bacon CanDo Clam Chowder Silky Chocolate Bread Pudding One-Pot Rice & Beans Cowboy Breakfast Wraps Tasty Tofu Nuggets Spooky Pumpkin Bundt Cake Corny Salmon Cakes Zucchini Squiggle Squares Super Sweet Potato Salad Pulled Pork Primavera Sandwiches Catfish Minestrone Fish Sticks in a Flash Mom's Makeover Meatloaf Chicken Mexicali Sunny Broccoli Slaw Oatmeal Power Breakfast Flax & Easy Vinaigrette Blueberry Muffins Scrumptious Salmon Melts Whole Enchilada Bake Chocolaty Pumpkin Bars Mexican Lasagna A-Plus Alphabet Soup Carrot-Top Tuna No-Crabs Allowed Cakes Snappy Pork Stir-Fry Walnut-Crusted Salmon No-Nonsense Nuggets Bulgur & Carrot Pilaf Banana Chocolate Chip Muffins
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Recipes

Pumpkin Chocolate Chip Pancakes
Makes 4 to 5 Servings (about 14 pancakes total)

1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed
2 tablespoons granulated sugar
2 to 3 tablespoons mini chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large omega-3 eggs, beaten
1 1/4 cups 1% lowfat milk
1/2 cup canned pure pumpkin
1 teaspoon vanilla
4 teaspoons canola oil

Whisk together the flours, flaxseed, sugar, chocolate chips, baking powder and salt in a large bowl until well combined. Set aside. Whisk together the eggs, milk, and pumpkin in a separate bowl until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch cakes. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 3 to 4 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes. Repeat with the remaining oil and batter.

Nutrition Information per Serving: 320 calories, 10g fat (2.5g saturated, 1g omega-3 fats), 400mg sodium, 46g carbohydrate, 4g fiber, 11g protein, 80% vitamin A, 25% calcium, 15% iron

1. Preheat the oven to 375°F. Lightly oil or coat two large baking sheets with nonstick cooking spray and set aside.
2. Whisk together the all-purpose flour, whole wheat flour, almonds, baking powder, cinnamon, and salt in a large bowl and set aside.
3. In a separate bowl, combine the sugar, canola oil, eggs, honey, and vanilla, and beat on medium speed until well blended, about 2 minutes. Scrape down the sides of the bowl if necessary.
4. At low speed, gradually beat in the dry ingredients until just combined.
5. Place the 3 tablespoons granulated sugar on a plate or in a shallow bowl. Roll the dough into 1-inch balls and coat evenly with the sugar. Place the cookies on the prepared baking sheets, leaving space in between. Flatten the cookies gently with the back of a fork.
6. Bake for about 8 minutes, until golden brown. Transfer the cookies to a wire rack and cool for 5 minutes before serving. Repeat with the remaining batter.

Tip: If the batter gets too sticky, chill in the refrigerator for about 10 minutes.

Nutrition Information per Serving: 90 calories, 5g fat (0g saturated, 0.3g omega-3, 3g monounsaturated), 30mg sodium, 11g carbohydrates, 1g fiber, 2g protein

Shells with Shrimp & Edamame
Makes 5 servings

10 ounces dried medium shells, (about 2 1/2 cups)
1 1/2 cups frozen shelled edamame, thawed
1 tablespoon olive oil
2 cloves garlic, minced
One 16-ounce bag frozen shrimp, thawed (any size is fine)
2 tablespoons lemon juice (the juice of half a lemon)
One 15-ounce can tomato sauce
1/2 cup grated Parmesan cheese
Salt and pepper to taste

1. Cook the pasta shells according to package directions. Add the edamame at the beginning, and cook along with the pasta. When the pasta and edamame are done, drain and return to the saucepan.
2. Meanwhile, while the pasta is cooking, heat the oil in a large nonstick skillet over medium heat. Add the garlic and cook until golden, 30 seconds to 1 minute.
3. Add the shrimp and lemon juice, and cook until heated through, an additional 1 to 2 minutes.
4. Mix the shrimp (and its juices), tomato sauce, and Parmesan cheese into the cooked pasta. Season with salt and pepper, heat through, and serve.

Tip: Any pasta shape is fine for this dish, but the shells are nice because they “trap” the edamame!

Nutrition Information per Serving: 430 calories, 9g fat, 2g saturated fat, 490mg sodium, 57g carbohydrate, 5g fiber, 30g protein, 30% iron

Spinach Mashed Potatoes
Makes 12 servings

5 pounds potatoes, peeled and cut into 1/2-inch cubes (about 10 cups)
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
One 6-ounce bag prewashed baby spinach
1 to 1 1/2 cups all-natural chicken broth
1/2 cup grated Parmesan cheese
2 ounces light cream cheese (1/4 of an 8-ounce block)
1 tablespoon butter
1 teaspoon kosher salt
Pepper and salt

1. Place the potatoes in a large saucepan. Add enough water to cover. Cover with a lid and bring to a boil. Reduce the heat and cook, covered, at a simmer until tender, 12 to 15 minutes.
2. While the potatoes are cooking, heat the oil in a large nonstick skillet over medium heat.  Add the garlic and sauté until golden, about 1 minute.  Add the spinach and cook, stirring frequently until wilted, about 5 minutes.  Place on a cutting board and coarsely chop.
3. When the potatoes are done, drain and return to the pan.  Add the broth, Parmesan cheese, cream cheese, butter, and salt.  Mash with a potato masher until smooth.  Gently mix in the cooked spinach.
4. Season with pepper and additional salt to taste.

Nutrition Information per Serving: 200 calories, 3.5g total fat, 1.5g saturated fat, 200mg sodium, 36g carbohydrate, 3g fiber, 6g protein, 70% vitamin C

Clementine Creamsicle Smoothie
Makes 3 servings (total yield 3 1/2 cups)

2 Clementines from Spain, peeled and sectioned
1 ripe banana
1 cup lowfat vanilla yogurt
3/4 cup orange juice
3 to 4 ice cubes
1/2 teaspoon vanilla extract

1. Place the Clementines, banana, yogurt, juice, ice cubes, and vanilla extract in a blender. Process until smooth.
2. Pour into three individual glasses. Strain as desired.

Nutrition Information per Serving: 160 calories, 1.5 grams Total Fat, 0.5 grams Saturated Fat, 33 grams Carbohydrate, 2 grams Fiber, 5 grams Protein, 55 milligrams Sodium, 90% Vitamin C, 15% calcium

Apple Blueberry Walnut Crisp
Makes 6 Servings

Filling:
3 large red or golden delicious apples (about 2 pounds), peeled and cut into 1/2-inch pieces (about 4 cups)
2 tablespoons packed brown sugar
2 tablespoons whole wheat flour
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 pint blueberries (1 cup)

Crisp topping:
3/4 cup walnuts, very finely chopped
1/4 cup old-fashioned or quick-cooking oats
2 tablespoons packed brown sugar
2 tablespoons whole wheat flour
2 tablespoons ground flaxseed
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons canola oil

1. Preheat the oven to 400°F.
2. Combine the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently toss in the blueberries. Place the apple mixture in an 8 x 8-inch baking dish and set aside.
3. To make the topping, combine the walnuts, oats, brown sugar, whole wheat flour, flaxseed, cinnamon, and salt in a medium bowl. Add the canola oil and stir until the dry ingredients are well coated.
4. Spread the topping evenly over the fruit mixture. Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil if the topping browns too quickly).

Nutrition Information per Serving: 260 calories, 16g total fat, 1.5g saturated fat, 2.3 g omega-3 fat, 105mg sodium, 30g carbohydrate, 4g fiber, 4g protein

Shrimp & Black Bean Tacos
Makes 6 Servings

12 taco shells
1 tablespoon canola oil
1 pound fresh or frozen medium cooked shrimp, thawed
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon chili powder
One 15 1/2-ounce can black beans, drained and rinsed
1 1/2 cups frozen corn kernels, thawed
1 cup mild salsa
One 8-ounce can crushed pineapple, very well drained
1 cup preshredded reduced-fat Cheddar cheese

Toppings (optional):
1 avocado, peeled, pitted, and sliced
1 tomato, chopped
1/2 cup reduced-fat sour cream
1 cup shredded lettuce

Preheat the oven to 350°F. Bake the taco shells according to package directions. While the shells are baking, heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, cumin, garlic powder, and chili powder and cook about 1 minute. Add the beans, corn, salsa, and pineapple and heat through, about 2 minutes. Add the cheese and heat until melted. Place about 1/3 cup of the shrimp filling into each of 12 taco shells using a slotted spoon to remove any excess liquid. Serve with optional toppings.

NOTE: Use a soft flour tortilla if your children find hard taco shells difficult to bite into.

Nutrition Information per Serving: 390 calories; 13g fat (3g saturated fat, 0.5g omega-3 fat); 620mg sodium; 42g carbohydrates; 6g fiber; 27g protein; 20% calcium; 20% vitamin C; 20% iron

Carroty Lentil Soup with Bacon
Makes 8 Servings

1 tablespoon canola oil
1 small onion, finely diced (about 1/2 cup)
2 large carrots, peeled and shredded (about 2 cups)
1 garlic clove, minced
One 32-ounce carton all-natural chicken broth
3 cups water
One 1- pound bag dried lentils, cleaned and rinsed
One 8-ounce can tomato sauce with basil, garlic & oregano (such as Hunt’s)
1 bay leaf
1/2 teaspoon dried thyme
1/8 teaspoon black pepper
6 slices cooked all-natural bacon, crumbled
Salt and pepper
1/2 cup grated Parmesan cheese

Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the onion and carrots and cook, stirring frequently, until soft, about 5 minutes. Stir in the garlic and cook for 1 additional minute. Add the broth, water, lentils, tomato sauce, bay leaf, thyme, and black pepper and stir to combine. Bring to a boil then cover, reduce heat, and simmer until the lentils are tender, 30 to 35 minutes. Discard the bay leaf, mix in the bacon, and season with salt and pepper to taste. Serve in individual bowls and top with Parmesan cheese.

Nutrition Information per Serving (about 1 cup): 280 calories, 6g total fat, 1.5g saturated fat, 550mg sodium, 40g carbohydrate, 15g fiber, 19g protein, 70% vitamin A, 20% vitamin C, 35% iron

Can-Do Clam Chowder
Makes 4 to 5 Servings

One large sweet potato, peeled and cut into 1/2-inch cubes (about 3 cups)
3 tablespoons canola oil
3 tablespoons all purpose flour
2 1/2 cups SilkEnhanced Soymilk *
1 1/2 cups frozen corn kernels, thawed
Two 6 1/2 cans chopped clams (with their juices)
2 teaspoons Worcestershire sauce
1 teaspoon onion powder
Pepper to taste

Steam the sweet potato until tender, about 8 minutes. Set aside. Heat the canola oil over medium heat. Gradually whisk in the flour. Cook over medium heat for 2 minutes until golden. Gradually whisk in the soymilk (at first, it will appear very lumpy so keep whisking until smooth). Raise the heat to medium high and continue to whisk for about 5 minutes until the mixture comes to a simmer. Stir in the sweet potato, corn, clams, Worcestershire sauce, and onion powder. Let simmer 5 minutes, stirring occasionally. Season with pepper to taste.
* Enhanced Silk Soymilk is fortified with vitamins, minerals and omega-3 fats. If you cannot find it use Original Silk Soymilk.

Nutrition Information: 320 calories, 14g fat, 1g saturated fat, 760mg sodium, 35g carbohydrates, 10g sugar, 4g fiber, 14g protein, 260% vitamin A, 40% vitamin C, 25% calcium, 15% iron

Silky Chocolate Bread Pudding
Makes 8 Servings

Perfect for your dinner guests or for an after-school snack, this simple bread pudding is a sweet indulgence.

1 1/2 cups Chocolate Silk Soymilk
4 large omega-3 eggs, beaten
3 tablespoons sugar
7 slices whole grain cinnamon raisin swirl bread (Pepperidge Farm), sliced into 1/2-inch cubes (about 6 cups)

Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan with nonstick cooking spray and set aside. Whisk together the soymilk, eggs and sugar in a large bowl. Stir in the bread cubes and let stand at room temperature for 10 minutes. Stir occasionally to make sure all the bread is covered with the egg mixture. Arrange the mixture evenly in the prepared pan and bake for 35 to 40 minutes, until puffed and set. Transfer to a wire rack and cool for 5 minutes before slicing. Top with lowfat vanilla frozen yogurt if desired.

Nutrition Information per Serving: 180 calories, 5g fat, 1g saturated fat, 160mg sodium, 26g carbohydrates, 8g sugar, 2g fiber, 7g protein, 20% vitamin A, 25% calcium, 20% iron

Kitchen Note: For a variation, add one half cup of chopped pecans or mini chocolate chips to the pudding

Nutrition Information per Serving: 330 Calories, 5 grams Total Fat, 2.5 gram Saturated Fat, 630 milligrams Sodium, 58 grams Carbohydrates, 10 grams Fiber, 18 grams Protein

Cowboy Breakfast Wraps
Makes 4 servings

One 6-ounce bag pre-washed baby spinach or 4 cups packed baby spinach
1 tablespoon olive oil
Pinch of salt
5 large eggs, beaten
1/2 cup pre-shredded reduced-fat Cheddar cheese
Four 8-inch flour tortillas
1/4 to 1/2 cup mild salsa

Heat the oil in a large nonstick skillet over medium-high heat. Add the spinach and cook, stirring occasionally until the spinach wilts, 3 to 5 minutes. Season with salt. Add the eggs and cheese and cook, stirring frequently, until the eggs are set, about 2 minutes. Stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds. Assemble the wraps by placing a quarter of the egg mixture on each tortilla. Top with 1 to 2 tablespoons of salsa and wrap burrito style.

Nutrition Information per Serving: 320 Calories, 14 grams Total Fat, 3 gram Saturated Fat, 560 milligrams Sodium, 30 grams Carbohydrates, 4 grams Fiber, 16 grams Protein

Tasty Tofu Nuggets
Makes 3 Servings

One 14 or 16-ounce package extra-firm tofu, drained
3 tablespoons lite teriyaki sauce
1 tablespoon lite soy sauce
1 tablespoon brown sugar
1 tablespoon sesame oil
1/2 teaspoon garlic powder
1/4 teaspoon ground ginger
1/2 cup dried bread crumbs

Arrange several layers of paper towel on a cutting board. Place the tofu on the towels and cut into bite-size cubes. Blot well with additional paper towels to absorb extra liquid. Whisk together the teriyaki sauce, soy sauce, brown sugar, sesame oil, garlic powder, and ginger in a large, shallow bowl or dish. Add the tofu, toss to coat, and marinate for 5 minutes. Preheat the oven to 425°F. While the oven is heating, arrange the bread crumbs on a plate. Roll the tofu gently in the bread crumbs and coat evenly. Place the nuggets on a large baking sheet and cook until lightly browned, about 15 minutes.

Nutrition Information per Serving: 260 Calories, 11 grams Total Fat, 1.5 gram Saturated Fat, 500 milligrams Sodium, 22 grams Carbohydrates, 2 grams Fiber, 17 grams Protein

Spooky Pumpkin Bundt Cake
Makes 16 Servings

1 1/4 cups sugar
1 cup all purpose flour
1 cup whole wheat flour
1/2 cup unsweetened cocoa, sifted
1/4 cup wheat germ or ground flaxseed
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
One 15-ounce can pure pumpkin
3 large eggs (preferably omega-3 eggs), beaten
One 8-ounce carton lowfat vanilla yogurt, 1 cup
1/2 cup canola oil
1 teaspoon vanilla
1/2 cup currants
2 tablespoons confectioners sugar, optional

Preheat the oven to 350°F. Coat a 12-cup bundt pan with nonstick cooking spray and set aside. In a large bowl, whisk together the sugar, all-purpose flour, whole wheat flour, cocoa, wheat germ, baking soda, cinnamon, and salt. In a medium bowl, combine the pumpkin, eggs, yogurt, canola oil, and vanilla and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the currants. Pour the batter into the prepared bundt pan. Bake about 1 hour, or until a toothpick inserted into the center of the cake comes out clean. Cool in the pan for about 15 minutes on a wire rack. Remove from the pan and cool completely on the wire rack. Dust the top of the cake with confectioners sugar if desired. Garnish with a mini pumpkin in the middle and serve with vanilla lowfat frozen yogurt if desired.

Nutrition Information per Serving: 240 Calories, 9 grams Total Fat, 1 gram Saturated Fat, 180 milligrams Sodium, 37 grams Carbohydrates, 3 grams Fiber, 5 grams Protein, 80% Vitamin A

Corny Salmon Cakes
Serves 4

Two 6-ounce cans boneless, skinless pink salmon, drained and finely flaked
1 cup dried bread crumbs, divided
3/4 cup pre-shredded reduced-fat Cheddar cheese
3/4 cup frozen corn kernels, thawed
1/3 cup light canola mayonnaise
2 tablespoons ketchup
1 large egg, beaten
1 tablespoon canola oil

Combine the salmon, 1/2 cup bread crumbs, cheese, corn, mayonnaise, ketchup, and egg in a bowl and mix until well blended. Shape the mixture into 8 patties and coat with the remaining 1/2 cup bread crumbs. Heat half the oil in a large nonstick skillet over medium heat. Cook the patties until golden brown, 5 minutes. Add the remaining oil to the skillet, flip the patties and cook an additional 4 to 5 minutes.

Nutrition Information per Serving: 360 calories; 14g fat (3g saturated); 800mg sodium; 27g carbohydrates; 2g fiber; 33g protein; 210mg calcium

Zucchini Squiggle Squares
Makes 18 Squares

1 cup all-purpose flour
1 cup whole wheat flour
1/4 cup ground flaxseed or 1/4 cup wheat germ
1/4 cup unsweetened cocoa, sifted
2 teaspoons baking powder
1/2 teaspoon salt
2 large eggs, beaten
3/4 cup sugar
1/2 cup canola oil
1/4 cup 1% lowfat milk
One 10-to-12-ounce zucchini, peeled and shredded (about 1 3/4 gently packed cups)
1 ripe banana, mashed
1/2 cup mini chocolate chips

Preheat the oven to 350°F. Lightly oil or coat a 13 x 9-inch metal baking pan with nonstick cooking spray and set aside. Whisk together the flour, whole wheat flour, flaxseed, cocoa, baking powder, and salt in a large bowl. In a separate bowl, whisk together the eggs, sugar, canola oil, and milk until well blended. Stir in the zucchini and banana. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Mix in the chocolate chips. Spoon the batter into the prepared baking pan, using a rubber spatula to spread evenly. Bake about 30 minutes or until a toothpick inserted in the center comes out clean. Cool before slicing and serving.

Nutrition Information per serving: 240 Calories, 9 grams Total Fat, 1 gram Saturated Fat, 180 milligrams Sodium, 37 grams Carbohydrates, 3 grams Fiber, 5 grams Protein, 80% Vitamin A

Super Sweet Potato Salad
Makes 10 Servings

For the Salad:
3 pounds sweet potatoes (3 to 4 potatoes), peeled, sliced into 1/2-inch-thick rounds, and then quartered
1 large Granny Smith apple, cut into 1/2-inch cubes
1 cup pecans, toasted and coarsely chopped
1/2 cup dried cranberries
1 cup mini marshmallows, optional

For the Dressing:
3 tablespoons apple cider vinegar or red wine vinegar
2 tablespoons orange juice
2 tablespoons maple syrup
1 teaspoon Dijon mustard
3/4 teaspoon salt
1/2 teaspoon cinnamon
3 tablespoons canola oil
1 tablespoon flax oil

Place the sweet potatoes in a large saucepan. Add enough water to cover. Cover the saucepan and bring the water to a boil. Reduce the heat and cook, covered, at a low boil until tender, about 10 minutes. Drain, transfer to a large bowl and allow to cool, 5 to 10 minutes. While the sweet potatoes are cooling, make the dressing by whisking together the vinegar, orange juice, maple syrup, mustard, salt, and cinnamon in a bowl. Slowly whisk in the canola oil and flax oil until well blended. Set aside. To assemble the salad, add the apple, pecans, and cranberries to the sweet potatoes. Drizzle the dressing over the sweet potato mixture and toss gently. Stir in the marshmallows as desired. Serve warm or chilled.

Nutrition Information per serving: 250 Calories, 14g Total Fat, 1g Saturated Fat, 210mg Sodium, 31g Carbohydrates, 4g Fiber, 3g Protein, 330% Vitamin A, 30% Vitamin C

Pulled Pork Primavera Sandwiches
Makes 6 to 8 Servings

2 to 2 1/2 pounds pork loin or tenderloin, trimmed of all visible fat
1 large carrot, shredded (about 1 cup)
1 large red bell pepper, finely diced
1 medium onion, peeled and cut into thin wedges
One 12-ounce jar all-natural barbeque sauce
6 to 8 whole wheat hamburger buns

Add all the ingredients to your Crock-Pot and stir to combine. Cover and cook on low for 6 to 8 hours. When the meat is done, place it on a cutting board and, using a knife and fork, pull the meat into shredded pieces. Place the meat back in the slow cooker and mix with the sauce (the vegetables virtually disappear into the sauce). Serve on hamburger buns.

Nutrition Information per serving: 440 Calories, 12g Total Fat, 4g Saturated Fat, 50g Carbohydrates, 4g Fiber, 620mg Sodium, 33g Protein, 50% Vitamin A, 80% Vitamin C

Catfish Minestrone
Makes 4 Servings

1 tablespoon canola oil
1 pound farm-raised catfish fillets, cut into 1-inch thick pieces
1/2 teaspoon garlic powder
1/2 teaspoon Italian seasoning
One 32-ounce carton creamy tomato soup* (4 cups)
One 6-ounce bag prewashed baby spinach (about 4 packed cups)
1 cup dried rotini pasta
1/4 cup Parmesan cheese

Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the catfish, garlic powder, and Italian seasoning, and cook, stirring frequently, for about 3 minutes. Stir in the tomato soup and spinach (it may seem like a lot of spinach but it will quickly cook down) and bring to a boil. Add the rotini and cook at a low boil, uncovered, stirring occasionally, until the pasta is done, 15 to 20 minutes. Serve in individual bowls and top with Parmesan cheese.

* Trader Joe’s, Whole Foods, and Imagine Natural all make delicious, all-natural creamy tomato soups in 32-ounce cartons.

Nutrition Information per serving: 390 calories, 15g fat, 3g saturated fat, 0.8g omega-3 fat, 690mg sodium, 37g carbohydrate, 5g fiber, 25g protein, 50% vitamin A, 15% calcium

Fish Sticks in a Flash
Makes 4 Servings

1/2 cup cornmeal
1/2 cup Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound farm-raised catfish fillets, cut into 1-inch thick strips

Preheat the oven to 475°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Combine the cornmeal, cheese, garlic powder, and salt in a medium bowl and mix well. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading until well coated. Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes.

Nutrition Information per serving: 350 calories, 22g fat, 4.5g saturated fat, 1.4g omega-3 fat, 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium

Mom’s Makeover Meatloaf
Makes 6 Servings

One 15-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
2 large omega-3 eggs, beaten
1 large carrot, peeled and shredded (about 1 cup)
1/2 cup seasoned bread crumbs
1/3 cup ground flaxseed
1/4 cup ketchup
1/2 teaspoon garlic powder
2 tablespoons ketchup
Salt and pepper to taste

Preheat the oven to 375°F. Lightly oil or coat a 9 X 13-inch baking dish with nonstick cooking spray and set aside. Mash the beans in a large bowl using the back of a large fork or spoon until smooth but still a bit chunky. Add the beef, eggs, carrot, bread crumbs, ground flaxseed, ketchup, garlic powder, and salt and pepper to taste and mix until well combined. Place the meat mixture in the middle of the baking dish. Shape into a 6 X 8-inch rectangle, about 1-1/2 inches high. Spread 2 tablespoons ketchup evenly on the top and sides. Bake until an instant-read meat thermometer registers 160°F, 50 to 60 minutes. Let stand for a couple of minutes before serving.

Nutrition Information per serving: 280 Calories, 11g Total Fat, 3g Saturated Fat, 1.3g Omega-3 Fat, 23g Carbohydrates, 6g Fiber, 640mg Sodium, 23g Protein, 110% Vitamin A, 20% Iron

Chicken Mexicali
Makes 6 Servings

Combine the bread crumbs, ground flaxseed, cumin, chili powder, and salt in a shallow bowl and set aside. To bread the chicken, start by coating each chicken breast half in flour. Shake off excess. Dip in egg, then dredge generously in the bread crumb mixture. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook 4 minutes. Add the remaining oil, flip the chicken and cook until done, an additional 4 minutes. Flip the chicken one more time and reduce the heat to low. Top each chicken breast half with 2 tablespoons of salsa and 2 tablespoons of cheese. Cover and cook until the salsa is heated through and the cheese melts, about 2 minutes.

Nutrition Information per serving: 290 Calories, 12g Fat, 3g Saturated Fat, 1.6g Omega-3 Fat, 500mg Sodium, 14g Carbohydrates, 2g Fiber, 32g Protein

Sunny Broccoli Slaw
Makes 6 Servings

One 16-ounce bag broccoli coleslaw
1/2 cup golden raisins
1/2 cup roasted, shelled sunflower seeds
1/2 cup light canola mayonnaise
3 tablespoons red wine vinegar
2 tablespoons sugar
1 1/2 teaspoons Spectrum flax oil
1/2 teaspoon salt

Combine the broccoli cole slaw, raisins, sunflower seeds, mayonnaise, vinegar, sugar, flax oil, and salt in a large bowl and mix until well blended. Serve right away or refrigerate and serve chilled.

Nutrition Information per serving: 230 Calories, 13g Fat, .5g Saturated Fat, 1.3g Omega-3 Fat, 380mg Sodium, 25g Carbohydrates, 4g Fiber, 5g Protein, 100% vitamin C, 50% vitamin A

1/4 cup quick-cooking oats
1 tablespoon Spectrum ground flaxseed
2/3 cup 1% lowfat milk
1/4 teaspoon Spectrum cinnamon flax oil
1/4 cup blueberries
1 to 2 tablespoons chopped nuts, optional
1 teaspoon pure maple syrup, optional

Combine the oats, ground flaxseed, and milk in a microwave-safe bowl and stir to combine. Place in the microwave, uncovered, and heat on high for 90 seconds. Remove carefully and stir in the flax oil, blueberries, and nuts and maple syrup as desired.

Nutrition Information per Serving: 210 Calories, 8g Fat, 1.5g Saturated Fat, 2.1g Omega-3 Fat, 85mg Sodium, 29g Carbohydrates, 4g Fiber, 10g Protein, 60% Iron

2 tablespoons Spectrum balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon maple syrup
1/2 teaspoon minced garlic
2 tablespoons Spectrum extra virgin olive oil or canola oil
1 tablespoon Spectrum flax oil
Salt and pepper to taste

In a large bowl, whisk together the vinegar, mustard, maple syrup, and garlic. Slowly drizzle in the olive oil and flax oil and whisk until well blended. Season with salt and pepper to taste.

*For a super healthy salad, toss in 6 packed cups of baby spinach leaves, cherry tomatoes (halved), crumbled feta cheese, and toasted nuts or sunflower seeds.

Nutrition Information per Serving of Dressing: 110 Calories, 11g Fat, 1g Saturated Fat, 2g Omega-3 Fat, 6g Monounsaturated fat, 20mg Sodium, 3g Carbohydrates

Blueberry Snack Muffins
Makes 12 muffins

At a recent Meal Makeover Mom cooking party, Barbara, a mother of three young boys asked us to come up with an easy and super nutritious blueberry muffin recipe her kids would love. Barbara had been taking the boys to Dunkin Donuts most mornings for blueberry muffins and she had a feeling they were loaded with fat. At 490 calories and 18 grams of fat (including the bad-for-you trans fats), Barbara was right.

Topping
1 tablespoon sugar
1 tablespoon wheat germ
1/4 teaspoon cinnamon

Batter
1 cup all-purpose flour
1 cup whole wheat flour
1 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs, beaten
One 6 to 8-ounce container lowfat blueberry yogurt
1/2 cup sugar
1/4 cup canola oil
1 teaspoon vanilla
One 14-ounce can wild blueberries, packed in water, drained or 1 1/2 cups fresh blueberries

Preheat the oven to 350°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Prepare the topping by combining the sugar, wheat germ, and cinnamon in a small bowl. Set aside. To make the batter, whisk together the all-purpose flour, whole wheat flour, baking powder, baking soda, and salt in a large bowl. In a separate bowl, combine the eggs, yogurt, sugar, canola oil, and vanilla and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Gently stir in the blueberries. Spoon the batter into the prepared muffin cups. Sprinkle evenly with the topping. Bake about 20 minutes or until the muffins are golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving.

Serving Size = 1 muffin

Nutritional Information per Serving: 190 Calories, 6g Total Fat, 0.5g Saturated Fat, 31g Carbohydrates, 2g Fiber, 150mg Sodium, 4g Protein

Scrumptious Salmon Melts
Makes 6 snack servings or 3 meal servings

When Brandy, a mother of two from Nebraska, was in high school, her favorite after-school snack was a recipe for Tiny Tuna Melts. Today, she makes them for her own children. But according to Brandy, her recipe -- made with tuna, chopped onion and green peppers, Miracle Whip, and Kraft cheese on white bread -- was in need of a healthy makeover. We took the liberty of switching from tuna to canned salmon for added omega-3 fats, used whole wheat English muffins for extra fiber, and tossed in a shredded carrot for a kick of beta carotene. Serve our Melts as a snack or a meal.

One 6-ounce can boneless, skinless pink salmon, drained and well flaked
1 medium carrot, peeled and shredded (about 1/2 cup)
1/4 cup light mayonnaise
3 whole wheat English muffins, sliced in half and lightly toasted
1/3 cup preshredded, reduced-fat Cheddar cheese

In a bowl, combine the salmon, shredded carrot, and mayonnaise and mix well. Set aside. Arrange the English muffin halves on a baking sheet and place under the broiler until lightly toasted. Remove from the oven. Carefully, spread the salmon mixture evenly over each of the 6 muffin halves and top with the cheese. Place back under the broiler until the cheese is melted, 3 to 4 minutes.

Whole Enchilada Bake
Makes 8 servings

One 16-ounce container lowfat cottage cheese
One 10-ounce box frozen cooked winter squash, thawed
2 large eggs, beaten
3/4 teaspoon ground cumin
1/4 teaspoon chili powder
One 15-ounce can all-natural enchilada sauce (mild or medium)
Twelve 6-inch corn tortillas, cut in half
2 cups diced leftover roasted or baked chicken
One 11-ounce can corn kernels, drained and rinsed
1 1/2 to 2 cups preshredded reduced-fat Cheddar cheese

Preheat the oven to 375°. In a large bowl, mix together the cottage cheese, squash, eggs, cumin, and chili powder until well blended. Spread 1/4 cup enchilada sauce in the bottom of a 9 x 13-inch baking dish coated with cooking spray. Arrange 8 tortilla halves in the baking dish, allowing them to overlap slightly. Top evenly with 1 cup squash mixture, 1 cup chicken, half the can of corn, 1/2 cup cheese, and 1/2 cup enchilada sauce. Repeat the next layer with 8 tortilla halves, 1 cup squash mixture, 1 cup chicken, the remaining corn, 1/2 cup cheese, and 1/2 cup enchilada sauce. Top with the remaining tortillas, squash mixture, enchilada sauce, and 1/2 to 1 cup cheese. Bake, uncovered, until the casserole is heated through and bubbly, about 35 minutes.

Nutrition Information per Serving: 300 Calories, 9 grams Total Fat, 3.5 grams Saturated Fat, 28 grams Carbohydrate, 3 grams Fiber, 28 grams Protein, 690 milligrams Sodium, 30 % Vitamin A, 20% calcium

Chocolaty Pumpkin Bars
Makes 30 bars

Amber, a mother of two from Massachusetts, sent us a recipe for one of her children’s favorite afternoon treats. To give it a healthy makeover, we included some whole wheat flour for extra fiber, used a whole can of pumpkin versus the half can called for in the original recipe, and nixed the two sticks of butter for canola oil … an excellent source of health-enhancing omega-3 fats.

1 cup all-purpose flour
1 cup whole wheat flour
3/4 cup sugar
1 cup pecans, very finely chopped
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
4 large eggs, beaten
One 15-ounce can 100% pure pumpkin
1/2 cup canola oil
1/4 cup 1% lowfat milk
1/2 cup mini chocolate chips

Preheat the oven to 350°F. Lightly oil or coat a 15 x 10 x 1-inch baking pan (jelly roll pan) with nonstick cooking spray and set aside. Whisk together the flour, whole wheat flour, sugar, pecans, baking powder, cinnamon, baking soda, and salt in a large bowl. In a separate bowl, combine the eggs, pumpkin, canola oil, and milk. Add to the dry mixture along with the chocolate chips and stir to combine. Spread the batter evenly in the prepared pan and bake for 25 minutes or until a wooden toothpick inserted in the center comes out clean. Cool on a wire rack.

Nutrition Information per Serving: 140 Calories, 8 grams Total Fat, 2 grams Saturated Fat, 0.42 grams Omega-3 fat, 4.4 grams Monounsaturated fat, 16 grams Carbohydrate, 2 grams Fiber, 2 grams Protein, 95 milligrams Sodium

Mexican Lasagna
Makes 8 Servings

Mary H., a mother of three from Massachusetts, sent this recipe because she knew the packet of taco seasoning mix it called for had more sodium than a teaspoon of salt. We knew that Mary’s recipe -- made with ground beef, salsa, tortillas, and cheese – would easily survive without that packet and could greatly benefit from the addition of some nutritionally supercharged veggies.

1 pound lean ground beef (90% or higher)
1 large carrot, shredded (about 1 cup)
One 16-ounce jar salsa
One 15 1/2-ounce can black beans, drained and rinsed
One 10-ounce bag or box frozen corn kernels, thawed (about 2 cups)
1 teaspoon chili powder
1 teaspoon ground cumin
Five 8-inch flour tortillas, cut in half
One 16-ounce container lowfat cottage cheese
1 1/2 cups preshredded reduced-fat Cheddar cheese

Cook the meat and carrot in a large nonstick skillet over medium-high heat, breaking up the large pieces, until no longer pink, about 5 minutes. Drain excess fat. Preheat the oven to 375°F. Add the salsa, black beans, corn, chili powder, and cumin to the skillet and stir to combine. To assemble the lasagna, arrange a third (about 2 cups) of the meat mixture in a 9 x 13-inch baking dish. Layer half the tortillas over the meat, allowing them to overlap. Spoon half of the cottage cheese and 1/2 cup of the Cheddar cheese over the tortillas and spread evenly.

Place 2 more cups of meat mixture over the cottage cheese. Layer with the remaining tortillas and cottage cheese. End with the meat mixture. Top with the remaining Cheddar cheese and bake uncovered until the cheese melts and the lasagna is heated through, about 25 minutes.

Nutritional Information per Serving: 340 calories, 7g fat, 2.5g saturated fat, 880mg sodium, 39g carbohydrate, 7g fiber, 30g protein

A-Plus Alphabet Soup
Makes 4 Servings

We’ve never met a kid who didn’t love alphabet soup. Moms love it too for its simplicity. Walk in the door, open a can, and heat it up. But read the label and you may see ingredients like monosodium glutamate and not enough protein or calories to call it a meal. With the help of Janice’s daughter Carolyn, we concocted our own homemade version brimming with colorful vegetables and hearty, iron-rich chickpeas.

2 cups all-natural chicken broth or vegetable broth (such as Imagine Natural)
1 1/2 cups water
One 8-ounce can tomato sauce
4 ounces dried alphabet pasta (about 3/4 cup)
1 1/2 cups frozen mixed vegetables, thawed
One 7 3/4-ounce can chickpeas, drained and rinsed
1/4 cup grated Parmesan cheese, optional

Add the broth, water, and tomato sauce to a medium saucepan and stir to combine. Cover and bring to a boil. Add the pasta, vegetables, and chickpeas, and boil gently, uncovered, until the pasta is done, 6 to 8 minutes. Stir occasionally. Serve in individual bowls and top with Parmesan cheese as desired.

Nutritional Information per Serving: 230 calories, 1g fat, 0g saturated fat, 670mg sodium, 46g carbohydrate, 7g fiber, 10g protein

Carrot-Top Tuna
Makes 6 Servings

If you’re trying to get your kids hooked on more heart-healthy seafood, turn to tuna. But the tuna sandwich of years gone by (and even today) was typically made with a boatload of full-fat mayonnaise, white bread, and little more. Our clever makeover weaves in both a fruit and a vegetable, pleasing mom and the kids.

Two 6-ounce cans solid white tuna in water, drained and flaked
1 large carrot, shredded (about 1 cup)
1 medium Granny Smith apple, peeled, cored and coarsely chopped (about 1 cup)
1/2 cup light canola mayonnaise
1 tablespoon honey mustard
12 slices whole wheat bread, toasted if desired
6 slices tomato, optional

Combine the tuna, carrot, apple, mayonnaise, and honey mustard in a medium bowl and mix well. Spread the tuna mixture evenly over each of 6 bread slices. Top each with 1 tomato slice as desired and 1 bread slice. Cut in half and serve.

Nutritional Information per Serving: 280 calories, 9g fat, 1g saturated fat, 600mg sodium, 33g carbohydrate, 5g fiber, 19g protein

No-Crabs-Allowed Cakes
Makes 4 Servings (2 cakes each)

Both of us have a rule at the dinner table ... “No Crabs Allowed!” So when we decided to make a vegetarian version of crab cakes, our children came up with the funny name, No-Crabs-Allowed Cakes. Instead of using crab meat, gobs of mayonnaise, and butter for frying, we invented something a bit more healthful. These cakes are so good that whenever we make them, it puts everyone in a good mood.

One 15 1/2-ounce can canellini beans, drained and rinsed
1 cup frozen corn kernels, thawed
3/4 cup pre-shredded part-skim mozzarella cheese
3/4 cup dried bread crumbs, divided
1 large egg, beaten
1/4 cup light canola mayonnaise
1 tablespoon lemon juice
1 teaspoon dried Italian seasoning
1/4 teaspoon salt
Pepper
1 tablespoon olive oil
1/2 to 1 cup pasta sauce, warmed

Mash the beans in a large bowl using the back of a fork or spoon until smooth but still a bit chunky. Add the cheese, corn, 1/2 cup of the bread crumbs, the egg, mayonnaise, lemon juice, Italian seasoning, salt, and pepper to taste and mix well to combine. Shape the mixture into eight 1/2-inch thick patties and coat with the remaining bread crumbs. Heat the oil in a large nonstick skillet over medium-high heat. Cook the patties until golden brown, about 4 minutes per side. Serve with warm pasta sauce for dipping.

Nutritional Information per Serving: 350 calories, 13g fat, 3g saturated fat, 710mg sodium, 41g carbohydrate, 6g fiber, 16g protein

Snappy Pork Stir-Fry
Makes 4 Servings

Our inspiration for this recipe came from sweet and sour pork but instead of a lot of pork, a thick gooey sauce, and only a few overcooked green bell peppers, we transformed it into a colorful and quick stir-fry. If your children have never tasted a snow pea before ... now’s their chance.

1 pound boneless center cut pork chops or pork tenderloin
1 cup orange juice
1/4 cup packed brown sugar
2 tablespoons lite soy sauce
1 tablespoon cornstarch
1 tablespoon Hoisin sauce
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
4 teaspoons toasted sesame oil
2 to 3 large carrots, sliced thin on the diagonal (2 to 3 cups)
One 6-ounce box frozen snow peas, thawed
1/2 cup cashews

Trim the pork of all visible fat, slice into very thin strips, and set aside. Whisk together the orange juice, brown sugar, soy sauce, cornstarch, Hoisin sauce, ginger, and garlic powder in a bowl until well blended. Set aside. Heat 2 teaspoons of the oil in a large nonstick skillet or wok over medium-high heat. Add the pork and cook, stirring frequently, until no longer pink, 3 to 5 minutes. Remove the pork to a plate and cover with foil to keep warm. Add the remaining oil to the skillet. Add the carrots and stir-fry until crisp-tender, about 5 minutes. Add the snow peas and cook an additional 1 minute until heated through. Re-whisk the orange juice mixture and add to the skillet with the cooked pork and cashews. Bring to a simmer, stirring constantly. Continue to simmer and stir gently until the mixture thickens slightly, about 2 minutes.

Nutritional Information per Serving: 430 calories, 18g fat, 4g saturated fat, 490mg sodium, 39g carbohydrate, 4g fiber, 28g protein

Walnut-Crusted Salmon
Makes 4 Servings

For a lot of people, ordering a seafood dinner means a meal of fried fish & chips or perhaps a simple piece of baked white fish topped with a mixture of cracker crumbs and butter. Well, it’s time to rethink your “catch of the day.” If you’re looking to get hooked on something new, choose salmon, the king of the sea when it comes to healthy omega-3 fats. For a double dose, we created a delicious topping with walnuts … another source of omega-3s.

1/2 cup walnuts, coarsely chopped
2 tablespoons dried bread crumbs
1 tablespoon all-fruit apricot jam
1 tablespoon balsamic vinegar
1 1/4 pounds salmon fillet, skinned
Salt and pepper

Preheat the oven to 400°F. Combine the walnuts and bread crumbs, arrange on a plate, and set aside. Mix together the jam and vinegar in a small bowl and mix well. Season the salmon with salt and pepper. Brush both sides with the jam mixture. Coat both sides evenly with the walnut mixture, pressing the extra breading evenly over the top. Place on a baking dish and bake until the fish is cooked through and flakes easily with a fork, 15 to 20 minutes depending on the thickness of the salmon.

Nutritional Information per Serving: 360 calories, 20g fat, 2.5g saturated fat, 180mg sodium, 8g carbohydrate, 1g fiber, 35g protein

No-Nonsense Nuggets
Makes 4 Servings

Chicken nuggets are perfect when you’re in a pinch but a lot of the frozen brands out there are made with processed chicken and a thick layer of greasy breading. With our No-Nonsense Nuggets you know exactly what you’re getting. Serve them with ketchup and don’t feel guilty because ketchup contains lycopene, an antioxidant that may ward off heart disease and certain cancers.

3 cups corn flakes
1/3 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Pinch of pepper
1 pound skinless, boneless chicken breast halves, cut into nugget-size pieces
1/4 cup all-purpose flour
2 large eggs, beaten

Preheat the oven to 425°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Place the corn flakes in a resealable plastic bag and crush to a fine texture using a rolling pin or the bottom of a small saucepan, or place in a food processor and pulse several turns until finely crushed. Combine with the Parmesan cheese, salt, onion powder, garlic powder, and pepper in a medium bowl. To bread the chicken, coat in flour, shaking off excess. Dip in the egg, then coat well in the corn flake mixture. Arrange the chicken on the baking sheet and cook until golden brown, about 12 minutes.

Nutritional Information per Serving: 290 calories, 7g fat, 3g saturated fat, 510mg sodium, 25g carbohydrate, 1g fiber, 31g protein

Bulgur & Carrot Pilaf
Makes 5 Servings

Are you stuck in a rice rut? While rice is easy to make (hey, you can even boil it in a bag!) and children usually like it, eating it night after night can get a bit monotonous. To shake things up a bit at your table, try bulgur. Bulgur is made from fiber-rich whole wheat kernels that have been steamed, dried, and crushed.

1 tablespoon olive oil
1 tablespoon butter
2 ounces fine egg noodles (about 1 cup)
1 large carrot, shredded (about 1 cup)
1 cup bulgur
2 cups all-natural chicken broth or vegetable broth (such as Imagine Natural)

Heat the oil and butter in a medium saucepan over medium-high heat. When the butter melts, add the noodles and cook, stirring constantly, until lightly browned, about 2 minutes. Stir in the carrot and bulgur. Add the broth and bring to a boil. Reduce the heat and simmer, covered, stirring frequently, until the liquid is absorbed, about 20 minutes.

Nutritional Information per Serving: 200 calories, 6g fat, 2g saturated fat, 270mg sodium, 32g carbohydrate, 7g fiber, 6g protein

Banana Chocolate Chip Muffins
Makes 12 Muffins

When most people hear the word, “muffin,” they think, “healthy.” When we hear the word, however, we think, “donut.” The original recipe for chocolate banana muffins came from Liz’s neighbor who wanted to cut the 2 sticks of butter from her children’s favorite after-school treat without changing the flavor too dramatically. What we came up with sets a good example for what a muffin should be!

1 cup all-purpose flour
1/2 cup whole wheat flour
1/4 cup wheat germ
2 teaspoons baking powder
1/4 teaspoon salt
2 ripe bananas, mashed (about 1 cup)
2 large eggs, beaten
1/2 cup packed brown sugar
1/3 cup canola oil
1/3 cup 1% lowfat milk
1 teaspoon vanilla
1/2 cup mini chocolate chips

Preheat the oven to 350°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Whisk together the all-purpose flour, whole wheat flour, wheat germ, baking powder, and salt in a large bowl. Combine the bananas, eggs, sugar, oil, milk, and vanilla in a medium bowl and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the chocolate chips. Spoon the batter into the prepared muffin cups. Bake about 20 minutes or until the muffins are light golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving. To make 24 mini muffins, bake about 14 minutes.

Nutritional Information per Serving: 220 calories, 10g fat, 2g saturated fat, 140mg sodium, 31g carbohydrate, 2g fiber, 4g protein