Grilled Buffalo Shrimp Skewers
If your family loves the flavor of Buffalo hot wings but want to avoid the fat and calories, try these super simple grilled Buffalo shrimp skewers. These are easy for kids to help make, and the butter in the sauce cools down the heat from the hot sauce.
1 lb shrimp, cleaned and peeled (32 shrimp)
Salt & Pepper
8 wooden skewers
Dried parsley
Blue Cheese Salad Dressing (optional)
Sauce
1/2 cup Buffalo wing sauce, bottled
1 Tbsp butter
Soak skewers in water for approximately 5 minutes.
Clean, peel, and skewer shrimp, (4 shrimp per skewer).
Sprinkle shrimp with salt and pepper. Grill on high heat, 1-2 minutes per side until shrimp turn pink.
Place sauce ingredients in a microwave safe dish. Microwave for 1-2 minutes on 50% power until butter is melted and sauce is warm.
Remove from heat and baste each side with sauce.
Sprinkle with dried parsley and serve with a side of Blue Cheese salad dressing as dip.
Your kids will love this smooth creamy soup with a hint of lemon, garlic, and Parmesan cheese. We combined several concepts to create this delicious (and nutritious) soup that your family will love.
Roasted Lemon Cauliflower Soup
Step 1: Roast Your Cauliflower
1 head cauliflower, cleaned and cut into bite sized pieces
2 Tbsp. EVOO
Juice from 1/2 fresh lemon
3 garlic cloves, minced
2 Tbsp. grated Parmesan cheese
Salt and Pepper to taste
Preheat oven to 400 degrees. Wash cauliflower and spread in single layer on parchment paper on baking sheet.
Mix oil, lemon juice, garlic, and salt and pepper in a small bowl. Drizzle over cauliflower and bake for 30 minutes until soft. Remove from oven and sprinkle with Parmesan cheese.
Step 2: Make Your Soup
2 Tbsp. EVOO
3 garlic cloves, minced
1 onion, chopped
Juice from 1/2 lemon
4 cups chicken broth or stock
Parsley, dried (garnish)
While cauliflower is roasting, saute onion and garlic in extra virgin olive oil until onion is soft and fragrant. Squeeze in lemon juice. Add roasted cauliflower, and chicken stock. Using an immersion blender, blend until soup is smooth. Serve garnished with a pinch of dried parsley.
We bumped up the nutrition and fiber content while reducing heavy creams, butter and fats to make this tuna casserole a healthy, cheesy, family favorite. Shhhh...don't tell your kids this is actually good for them!
Healthy Cheesy Tuna Casserole
Butter flavored cooking Spray
8 oz. dry whole wheat penne pasta (about 3 cups dry)
2 Tbsp. butter
1 medium onion, chopped
2 Tbsp. Flour
1 3/4 cups low-fat chicken broth
1 cup nonfat milk
1 cup frozen peas
2 (5 oz) tins of white tuna
1 cup reduced fat sharp cheddar cheese, shredded
2 Tbsp. seasoned bread crumbs
2 Tbsp. Parmesan Reggiano grated cheese
Salt and pepper
Preheat oven to 375 degrees. Spray a 9 x 13 glass dish with nonstick butter flavored cooking spray.
Cook pasta according to package directions, cook until el dente (slightly firm). Drain pasta and set aside.
Using the same pasta pot, melt butter and saute onions for about 5 minutes until soft. Sprinkle with flour and stir to combine.
Slowly pour chicken stock into onion mixture stirring to dissolve flour. Pour in milk and bring to light simmer. Add peas and continue to simmer for about 5 minutes until liquid begins to thicken.
Add canned tuna and stir. Remove from heat and add cheese. Stir until cheese melts. Season the cheese sauce with salt and pepper to taste.
Fold the pasta into the cheese mixture and spoon into sprayed baking dish. Sprinkle with bread crumbs and Parmesan/Reggiano cheese.
Bake for 20-25 minutes until bubbly. Broil for another few minutes to brown the bread crumbs on top.
Here's a quick and healthy meal in a skillet that will please even the pickiest eaters.
Shrimp and Three Cheese Tortellini
2 lbs. shrimp, cleaned and deveined (fresh or thawed)
1 bag fresh or frozen 3 cheese tortellini (whole grain is healthiest)
1 Tbsp. Olive Oil
2 Tbsp. butter
3 garlic cloves, minced
1/2 cup chopped chives or green onions
1 Tbsp. dried parsley
1 Tbsp. dried basil
1 bunch fresh asparagus, bite sized pieces
1 cup cherry tomatoes, cleaned and halved
Juice from one lemon
Salt and pepper
In a large pot, cook pasta according to package directions. Transfer to a colander. Using the same pot, heat oil and butter and saute garlic, onions, parsley, basil and asparagus until asparagus is tender to the fork. Add salt and pepper to shrimp, and then saute with asparagus mixture until shrimp turn pink. Squeeze juice of one lemon over mixture and add salt and pepper to taste. Add the tortellini back to the pot and carefully blend with large spoon until mixture is heated through. Serve with toasted garlic bread and a side salad.
Start your day with a heart healthy breakfast of whole grains and natural antioxidants with this super easy recipe that kids love. Here's how...
Whole Wheat Blueberry Pancakes
1/3 cup Kodiak Cakes Pancake Mix
1/3 cup water
1/4 cup frozen blueberries
Nonstick butter cooking spray
Mix the pancake mix with water and stir until a smooth batter forms. Gently fold in the blueberries. Heat a nonstick pan over medium low heat. Spray the pan with cooking spray and pour batter to approximately 4" in diameter. Flip when cake is bubbly on top. Continue to cook on second side until lightly browned. Transfer to a plate and repeat with remaining batter. Top with maple syrup or your favorite topping.
Can't get your kids to each spinach? Try this super easy, super delicious soup recipe that will become an instant family favorite. (And for those SUPER picky eaters, this soup can be blended silky smooth so that even the "die-hard anti-veggie eater" won't see ANY spinach). :)
Cream of Spinach Soup with Hint of Curry
1 large potato, peeled and diced
6 Tbsp. olive oil, divided
1/2 cup chopped chives
5 oz. package organic baby spinach
1/3 cup flour
2 tsp curry powder
4 cups fat-free chicken or veggie broth
1 cup non-fat sour cream or Greek yogurt
Salt & Pepper
Croutons
Boil potato until soft. Mash until smooth and set aside.
Meanwhile, in a soup pot, saute 3 tablespoons of oil with chives and spinach until spinach wilts. Remove mixture to a bowl.
Mix flour and curry powder together.
In the same pot, add 3 more tablespoons of olive oil. Add the flour mixture stirring to form a roux.
Carefully add the broth, a little at a time, and stir until mixture is smooth.
Using a ladle, scoop about 1/2 cup of the soup mixture out and mix with the sour cream or yogurt until smooth.
Add the potatoes to the soup pot and blend with an emulsion blender.
Add the spinach mixture back to the pot and blend again if you prefer a smooth soup.
Add the sour cream mixture at the very end and stir until well-blended. Add salt and pepper to taste.
Heat soup thoroughly and serve with crunchy croutons on top.
-Adapted from: AllRecipes.com
Your kids will love this nutritious meal that is delicious and healthy and also packed with the cheesy goodness they crave!
Grilled Cheese and Apple Sandwich
2 slices whole grain bread
1 tsp. Dijon mustard or honey mustard
1 oz. shredded reduced-fat cheddar cheese
1 apple, washed and sliced thin
Butter or butter spray
Spread mustard on one slice of bread. Top with cheese and thinly sliced apples to make a single layer of apples. (Save the rest of the apples for an accompaniment to the sandwich). Place second slice of bread on top and butter or spray the top piece of bread. Place sandwich, buttered side down, into a nonstick pan on medium low heat. Butter or butter spray second side of bread while first side is toasting. When lightly browned, gently flip the sandwich until toasted on second side and cheese is melted. Transfer to a plate, cut sandwich in half, and serve with remaining cut apples.
Empower your kids and have fun too on "Make Your Own Pizza" night! Give your kids healthy topping choices and let them create their own masterpiece. Here's how...
Make Your Own Pizza
6 Whole Grain Pitas (one per serving)
1 ½ cups pizza sauce (1/4 cup per serving)
1 ½ cups shredded mozzarella cheese (1/4 cup per serving)
Assorted toppings such as turkey pepperoni, mushrooms, onions, ham, bacon bits, pineapple tidbits, tomatoes, olives, banana peppers, spinach, etc.
Preheat oven to 400 degrees. Place pita on parchment paper on baking sheet. Spread pizza sauce on pita coming close to the edge. Add favorite toppings and top with shredded cheese.
Bake in oven for 8-10 minutes or until cheese bubbles. Cool slightly and cut with pizza cutter into 4 pieces.
Best Kids Chili Ever!
My kids aren't big fans of chili, but this recipe keeps them coming back for more. We sold out of 5 gallons of chili in less than 2 hours at the recent chili cook-off, and many of our customers came back for seconds! This chili is slightly on the sweet side, not spicy at all, and has a fun twist with added pasta, all-natural wieners, and topped with shredded cheese and Goldfish crackers.
1 tsp grapeseed oil
1 sweet onion, chopped fine
2 cloves garlic, pressed
1 lb. extra lean ground beef (93/7)
1 1/2 tsp. chili powder
1/2 tsp. cumin powder
1/4 tsp. pepper
1 small can vegetarian baked beans
1 - 24 oz Italian Garden Spaghetti Sauce
2 all-natural wieners (Oscar Mayer, no preservatives, all-beef), sliced thinly
1 - 8 oz package of fresh, whole wheat 3 cheese tortellini
Toppings: shredded cheese & Goldfish crackers
Heat oil in pan and saute onion and garlic until soft and translucent. Transfer to a bowl. In same pan, brown the beef, chili powder, cumin powder, and pepper. When no longer pink, fold the onion and garlic in. Transfer to a pot or crock pot.
Add the baked beans, spaghetti sauce, and thinly sliced wieners. Simmer over low heat for approximately 2 hours, stirring occasionally, (adding a bit of water if necessary to thin the sauce).
Add the tortellini and gently fold with a large spoon. Allow the tortellini to cook and soften about 8-10 minutes.
Serve in a bowl and top with shredded cheese and Goldfish crackers.
Fresh Tomato Crustini
1 Garden Ripe Tomato, sliced
2 Slices Wheat French Bread
Olive Oil
Sea Salt and Cracked Pepper
Dried Oregano
Fresh Parmesan Cheese
Toast or grill bread until crunchy and slightly dry. Brush toast with olive oil using a basting brush. Place tomato slices on top. Sprinkle with salt, fresh cracked pepper and dried oregano. Top with freshly grated Parmesan cheese and another dusting of oregano.
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