Lunchbox Black Bean Dip

- 1 can black beans, drained and rinsed

- 1/2 cup mild salsa

- 1 clove garlic, chopped (can substitute a sprinkle of garlic powder)

- 2 tbsp. sour cream

- 2 tbsp. chopped cilantro (optional)

- Salt to taste

- Shredded Monterey jack or cheddar cheese

Mix first 6 ingredients in food processor. Process until smooth. Spoon a few tablespoons of teh dip into a small lunch box container, top with cheese. Pack alongside pita chips of fresh veggies for dipping.

Chicken Fries!

The vast majority of kids don't argue when you put french fries in front of them. I mean, what's not to like? It's crispy, deep-fried goodness. I think my last requested death-bed meal just might be french fries fried in duck fat. But I digress.....although it is getting progressively better, my 17 month old rarely eats much of anything that's not in french-fry form: oven baked fries and sweet potato fries are a definite fave along with Veggie Straws that come in the Costco jumbo-mega bag.

All those are semi-healthy but lacking in protein and other nutrients...clearly :) So I decided to venture out a create a recipe that incorporated lean protein with the family favorite--fries! And thus, my friends, chicken fries were born. Don't offend me and automatically think of Burger King's chicken fries. YUCK!! MSG, deep-fried nastiness. You know me, semi-healthy is my motto!! :)

Give this a try. I can almost guarantee your little ones will like it...and you might even surprise some others. My very picky hubby commented, "Man, you should sell these!" :-) Brookey commented, "I love these cuz they're like chicken nuggets!" Buddy ate them dipped them in ketchup and then rubbed the ketchup all over his head. Overall, it was a very well-received meal at the Rooneys :)

Chicken Fries

2-boneless skinless chicken breasts, cut into pieces OR 1/2-3/4 lb. pre-ground chicken
3/4 cup panko
1 large egg
1/2 cup flour
Oil (enough to coat the bottom of a large skillet)
Salt, pepper, seasoning

- Place chicken breast pieces into a food processor and pulse about 10 times until well-ground. Season with 2 teaspoons of sea salt. Add 1 teaspoon pepper, 1 teaspoon onion powder OR a few teaspoons of pre-made seasoning such as Montreal.

- Place flour in a shallow dish. Beat egg and place in a separate shallow dish.

- Place panko in a third dish and season with salt/pepper or seasoning.

- With your hands, shape ground chicken into "french-fry"-looking strips. Dip in flour, then egg, then roll in panko. Place on a tray lined with waxed paper. Once you have them rolled in panko you can continue to shape them into more of a fry shape--they're easier to shape at this point. Repeat to make approx. 16-20 "fries."

- Coat the bottom of a skillet with oil (just enough to coat the skillet...this is NOT deep frying)

- Pan-fry chicken fries until golden brown, about 3-4 minutes each side.

- Serve with homemade ranch dip

**You can make these the night before or earlier in the day and just fry them up when you're ready. Just store them in fridge on a baking sheet lined with waxed paper.

Sweet Potato Fries

Another kid-tested recipe! Actually, Will-Tested. You have no idea how ecstatic it makes me when that child actually eats something. With this recipe, he ate at least a whole sweet potato in one sitting. Of course, it had to be in french fry form. What kid won't devour a fry?? I am beginning to think I need to work on some other "fry" recipes....chicken fries, tofu fries, green bean fries??! Stayed tuned! :)

Baked Sweet Potato Fries

2-medium sweet potatoes, cut into 1/4" strips
1-tablespoon olive oil
1-tablespoon salt
Cooking spray

Preheat oven to 400. Spray a cookie sheet with cooking spray. Cut sweet potatoes into quarter inch strips. Put strips into a large bowl and toss with olive oil and salt.

Spread sweet potatoes in an even layer on sprayed cookie sheet. Generously spray the tops with cooking spray (this is a key step to ensure them are crispy on the outside).

Bake at 400 degrees for about 20-25 minutes, flipping once. Fries should be slightly browned, slightly crispy on the outside and soft on the inside. Serve with ketchup...of course!!!!

Healthy Cupcakes?

I am no Betty Crocker. But with a little help, I can scrape by and bake something my family will (usually) eat. In this recipe, I used a store-bought cake mix. Store bought cake mix is not the healthiest thing you can eat, I will admit that. It has additives (but no MSG!!) but usually they compose 1% or less of the ingredients. So it's not horrible. The sugar content is not awful--about 11 grams/cupcake. And if you choose to use the mix and doctor it up as I have, you get a balance of super healthy ingredients to cancel out the sugar and additives. It's all about balance!!

You'll notice there is tofu, yes, tofu in the mix that takes the place of 2 eggs. Flax seed is also added to take the place of oil. In fact, flax seed can be used in place of oil in most recipes. The rule of thumb is 3 tablespoons of flax seed = 1 tablespoon of oil. Flax is a good source of fiber as well as OMEGA-3 oils.

Enjoy!

Healthy Cupcakes
1-Boxed Cake Mix (I used Betty Crocker Strawberry--Brookey's pick!)
1- Egg
1/2-package silken tofu (about 7 oz)
1/3-cup ground (or milled) flax seed
1/2-cup water

Preheat oven to 350. Line cupcake pan with paper liners. Beat cake mix, egg, tofu and flax with an electric mixer on low speed for 30 seconds. Add water and beat on high another 2 minutes until well mixed. Fill cupcakes holders until 2/3 full. Bake for 15-20 minutes until done. Serve plain for with cream cheese frosting (recipe below).

Cream Cheese Frosting
1-package low fat cream cheese
1/2-cup powdered sugar
1-tablespoon milk
1-teaspoon vanilla
Food coloring (optional)

Let cream cheese soften to room temperature. Beat cream cheese, sugar, milk and vanilla with an electric beater until smooth and creamy. Add a few drops of food coloring for fun!

Chemical-Free Ranch-Herb Dip

Before I give you this recipe, I have to warn you about how I write recipes. I am visual, not mathematical. I don't like measurements. That's why baking is extremely tough for me! I'm more of a person who mixes a bunch of yummy stuff together...then tastes, adjusts, tastes, adjusts... until it's perfect to my liking.

I expect you to do the same when making this Ranch-Herb dip. Add more of the herbs you like, use less of what you don't like. Play with the flavors until it's perfect for you and your family.

Some notes
- Garlic: Raw garlic goes a loooong way in this recipe. I put in one clove when I made it once and Brooke pronounced the dip, "disgusting." It's delicious to a garlic-lover like me, but for kids, you might need to tone it down. You can substitute a sprinkle of garlic powder instead.

- The recipe below is for Ranch-Herb dip. You can easily thin it out and making it into a dressing by adding buttermilk or regular milk in at the very end.

- This recipe does not taste like Hidden Valley Ranch from the bottle. Sorry!!! My quest in finding alternatives to MSG'ed food doesn't always mean it will taste exactly like the "real thing." My goal is to provide healthy alternatives that are fresh & delicious. :) If you have ever had the BBQ Chicken Salad from California Pizza Kitchen, the dip tastes along the lines of that dressing.

Homemade Ranch-Herb Dip
1 cup low-fat mayo
1/2 cup low-fat sour cream
Salt (to taste)
1 splash of Worcestershire Sauce
1 clove garlic (optional, can substitute w/a little garlic power)

The Herbs (use measurements as guidelines only)
1/4 cup of flat leaf parsley (roughly chopped)
1/4 cup chives or scallions (roughly chopped)
3 tablespoons of basil leaves (roughly chopped)

Put all ingredients in a food processor and process until smooth. Refrigerate for one hour or more to allow the flavors to marry. Serve! It's SUPER the next day!

Now Eat This!

I have my first picky eater on my hands. Actually, "picky" is not the word. My little one, Will--won't eat a thing. This is the complete opposite of his big sister who has always been a good, 99th percentile-for-weight-eater! From birth, she would basically eat whatever I put in front of her. I didn't really have to get "creative" with her food. With Will, I need to start getting creative to ensure he stays his plump little self. The recipe below is one of my first successes with him. Also, some notes as I endure this "self-imposed fasting" by my little one:

1) The vast majority of kids go through phases of hearty eating and virtual non-eating. Although these phases may seem to last years, they really tend to last a few months or so.

2) I offer healthy foods at every meal, even if I am sure he won't touch it. It is important for them to see that something other than cheese and Goldfish (in Will's case!) exists in the world. Will usually won't touch anything I offer, so I bag it up and offer it again at the next meal. One time out of 100, he will try something new. For instance, yesterday he tried a big hunk of apple after refusing it 20 times previously.

3) Once you find something they really like, don't go out to Costco and buy the 4,000 pack of whatever the food is. They go through phases. Today it might be cheese, tomorrow Goldfish, the next day sugar snap peas. You never know. Not to mention if you ate only one thing for 200 days straight, you might get a little tired of it.

4) Once you find something they like don't offer it at every meal, every day. They might reach burn out quickly and you'll be back to square one. With the "smoothie" below, I am offering it to Will every other day so he doens't get bored of it.

The recipe below incorporates tofu, which is one of the healthiest things you can eat. It's packed with protein, calcium and even some iron. The protein is key if you have a self-imposed, non-meat eater like Will!!

Strawberry-Banana "Smoothie"

1-basket of fresh strawberries (frozen, thawed works too)**
1-ripe banana
1/2 cup silken tofu (NOT the kind for stir fries!!)
About 3/4 cup of milk (to desired thickness)
Pinch of sugar (optional)

**You can use any berry or combination of berries

Blend together in a blender and voila! Something they'll eat/drink :) Even though it's a drink, I feel pretty good about giving this to Will because it's fresh fruit, protein, milk and not too much sugar. Definitely more nutritional value than Goldfish crackers!!

He approves! :)

Homemade Spaghetti O's!

Brookey doesn't often ask for more of any type food unless it's candy and she's ALWAYS has seconds and thirds of these so they're kid-tested!!

Homemade Spaghetti O's
(I don't measure very well, so amounts are approx)

(1) cup (dry) whole wheat "O" pasta (Safeway chains have these in their Eating Right line, they're called "Wheat Pasta Rings)
(1) 15 oz can organic, low-sodium tomato sauce
1/3 cup of milk
(1) teaspoon butter
(1) teaspoon sugar
Pinch of garlic powder
(1) handful of shredded cheese. I have used cheddar, mozzarella and jack.

- Cook pasta 2 minutes past package instructions (for that mushy, Spaghetti O's texture); drain.
- Whisk next 5 ingredients together over medium heat. Simmer for 5 minutes and whisk in cheese.
- Combine pasta and sauce--enjoy!!!

Recipe of the Week: A New Family Fave!

My decided to venture from my normal chicken enchilada recipe and try something new. This is the new family favorite! As Brooke said, "It's so scrumptious." And the best part is, the cheese is the only mildly "bad" thing for you in the this entire recipe...but who can't live without cheese?! This one is a keeper! ENJOY IT! :-)


Healthy Chicken Enchiladas

2 cooked, shredded chicken breasts (you can also use store-bought rotisserie chicken)
1 can of whole black beans, drained and rinsed
1 cup onion, diced
1 tablespoon garlic
1/2 cup each of ANY combo of the following: frozen corn, diced red pepper, diced green pepper, diced zucchini (i just used frozen corn this time)
1/2 cup store bought salsa (i like the fresher kind from the deli)
1 small can of green chilies
2 tablespoons cilantro
2 tablespoons no MSG store-bought taco seasoning (you can also use equal parts of chili powder, cumin, onion powder and salt)
8 medium sized flour tortillas
1 cup jack cheese
1 14 oz can enchilada sauce

Preheat oven to 400.
1. Heat 1 teaspoon of olive oil in a large pan. Add onions and garlic and cook until soft.
2. Add cooked chicken; sprinkle with 1/2 of the taco seasoning until coated.
3. Add black beans, veggies, green chilies, salsa and remaining taco seasoning. Cook until flavors are combined-about 5 minute. Taste; reseason.
4. Remove pan from heat and stir in cilantro.
5. Cover the bottom of a 14x9 baking dish with enchilada sauce.
6. Lay out one flour tortilla, fill with a few tablespoons of the filling, roll and place seam side down in the pan. Repeat for all tortillas.
7. Pour remaining sauce over the enchiladas until covered.
8. Sprinkle cheese over the top. Bake for 10-15 minutes until cheese is bubbly.

** Leftover filling makes great burritos the next day! Just add some shredded lettuce and cheese! Soooo yummy.

Recipe of the Week: It's a Fiesta!

I am always looking for new, healthy recipe ideas that will satisfy me, my somewhat picky husband and a my 3 year old. I am never afraid to experiment or try a new recipe. Through lots and lots of trial and error, I have found many recipes that are "keepers" and are archived in my family recipe book. I will try and post a new healthy, family-friendly recipe each week. As you try them, feel free to let me know how your family liked them--especially the little ones!



Homemade Low-Fat Tortilla Chips and Guacamole in the Bag

Oven Baked, Low Fat Tortilla Chips
Since we have been making these chips, we can never go back to the store brand tortilla chips. They have 7 grams less fat than regular tortilla chips per serving and A LOT less sodium if you go easy on the salt.

20 small corn tortillas
Olive oil spray
Sea Salt

- Preheat oven to 375
- Spray baking sheets with olive oil spray
- Cut tortillas in triangles (quarters)
- Arrange tortillas in an even layer on baking sheets. Spray with olive oil spray and sprinkle with sea salt.
- Bake at 375 about 10-15 minutes until golden brown and crispy.
- Chips can be made ahead and stored a week or more in an airtight container or resealable plastic bag.

Guacamole in the Bag
** I know this one is kid friendly because Brooke would eat the whole bowl if we let her!

- 2 ripe avocados
- Juice of half a lime
- 2 tablespoons minced cilantro (or to taste)
- 2-4 tablespoons of canned, diced tomatoes, well drained (i know, canned tomatoes sounds weird but it really works! Of course you can use fresh, too)
- 1 teaspoon of sea salt (or to taste)
- 1-2 teaspoons store-bought guac mix

- Combine all ingredients in a large Ziploc bag; seal.
- Mash together with your hands until completely combined and desired consistency; transfer to serving bowl; taste;reseason
- Refrigerate about an hour to allow flavors to marry or serve immediately with your homemade chips!