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Cooking for People on the Go:

Kid-Friendly Recipes that Adults Will Love to Eat

By Barbara Day, M.S., R.D., C.N.

In an effort to get kids (and adults, too) to eat more fruits and vegetables, a new national call-to-action movement, Fruits & Veggies — More Matters™ ( www.fruitsandveggiesmorematters.org ), was launched in March.

The new public health initiative to increase fruit and vegetable consumption replaces the Five-A-Day program. The Web site includes recipes, serving ideas, shopping advice for busy moms, activities and tips for getting children involved and exploring different varieties of fruits and veggies.

Vegetable Pasta with Fresh Tomatoes

Satisfying and robust in flavor, this vegetable-filled, all-in-one dinner needs only crusty bread and a beverage to complete the menu. Each serving provides an excellent source of vitamin A, vitamin C, folate, and fiber, and is a good source of calcium, magnesium and potassium.

Per Serving: 340 calories, 12 grams protein, 6.3 grams of fat, 60 grams of CHO, 7 grams of fiber, 371 mg sodium.

Preparation Time: 30 minutes

Serves: 4

Ingredients

• 3 medium zucchini, washed and ends removed
• 1 medium onion, peeled and chopped
• 2 cloves garlic, peeled and chopped
• 1 tbsp. olive oil
• 1 tbsp. dried leaf basil, crushed
• ½ tsp. coarsely ground black pepper
• 2 cups prepared no-fat pasta sauce
• 1 cup fresh tomatoes
• 8 ozs. dried pasta, shape of choice
• 1 tbsp. chopped fresh parsley or basil
• grated Parmesan cheese, optional

Instructions

Cut zucchini in quarters lengthwise and cut into 1/2–inch pieces. Place zucchini, onion, garlic and olive oil with seasonings in a large, deep skillet and sauté over MEDIUM heat until soft. Add prepared sauce, mix well, and let simmer for 5 minutes. Stir in ½ cup chopped tomato and allow to heat thoroughly. In a separate pot, cook pasta as directed on package. Drain well and place in a large serving bowl. Add sauce and mix gently. Top with the reserved ½ cup chopped tomatoes and chopped herbs. Serve hot.

Shopping List

• 3 medium zucchini
• 1 medium onion
• 2 cloves garlic
• olive oil
• dried leaf basil
• coarsely ground black pepper
• prepared no-fat pasta sauce
• fresh tomatoes
• 8 ozs. dried pasta, shape of choice
• chopped fresh parsley or basil

Credit: Recipe was developed for Produce for a Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. www.fruitsandveggiesmorematters.org

Chicken Florentine

Inspired by a classic, this easy, modern, light-in-calories main dish is healthy and delicious. Each serving provides an excellent source of vitamin A, vitamin C, folate, and fiber, and is a good source of calcium, magnesium and potassium.

Per Serving: 221 calories, 30 grams protein, 7 grams of fat, 9 grams of CHO, 3 grams of fiber, 268 mg sodium.

Preparation Time: 30 minutes

Serves: 4

Ingredients

• 4 cups firmly packed baby spinach leaves, stems removed and washed or one 10 oz. package frozen, chopped spinach
• 1 tsp. dried thyme leaves, crushed or fresh equivalent
• 1 tbsp. olive oil
• 2 cloves garlic, peeled and chopped
• ½ cup finely chopped onion
• 1 tbsp. flour
• 1 cup low-sodium chicken broth
• salt and pepper, optional
• 4 grilled or roasted chicken breasts, shredded or chopped (about 4 cups chopped)
• 2 lemons, to yield 2 tbsp grated lemon peel and 4 lemon wedges for garnish

Instructions

Prepare spinach and place in large skillet over MEDIUM heat and cook, covered, until fresh is wilted or frozen is heated through. Spinach should have a dark, rich green color. Do not over cook or the spinach will change color. Remove spinach and drain well. In same skillet, heat thyme with oil, garlic, and onion and sauté onion until onion is transparent. Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed. Return chopped spinach to sauce and mix well. Heat and adjust seasonings, if desired. Stir half the chicken into sauce. To serve, spoon equal amounts in four small casseroles. Top each with equal portions of remaining chicken and ½ tbsp. grated lemon peel. Place in preheated 300 degrees F oven for 10 minutes. Serve piping hot with a lemon wedge.

Shopping List

• Fresh baby spinach leaves or one 10 oz. package frozen, chopped spinach
• dried thyme leaves, crushed or fresh
• olive oil
• 2 cloves garlic
• onion
• low-sodium chicken broth
• 4 chicken breasts
• 2 lemons

Credit: Recipe was developed for Produce for a Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. www.fruitsandveggiesmorematters.org

Potato Salad Cha Cha Cha

Tasty and colorful, this potato salad gets a south-of-the-border makeover. Each serving provides an excellent source of vitamin C and fiber, and is a good source of potassium.

Per Serving: 239 calories, 7 grams protein, 7.9 grams of fat, 37 grams of CHO, 8 grams of fiber, 469 mg sodium.

Preparation Time: 25 minutes

Serves: 6

Ingredients

• 1 1/3 pounds (4 medium) potatoes, cut into ¾-inch cubes
• 3 tbsp. vegetable oil
• 2 ½ tbsp. lime juice
• 1 ½ tbsp. bottled mild jalapeno sauce
• 1 ½ tsp. chili powder
• ½ tsp. salt (optional)
• 15 oz. can black beans, rinsed and drained
• 7 oz. can vacuum-packed whole kernel corn, drained
• 1 cup diced tomatoes (fresh or canned, drained)
• ½ cup green onions

Instructions

In a large saucepan, cook potatoes, covered, in 2 inches boiling water 10 to 12 minutes or until just tender. Drain and cool. Meanwhile, in a large bowl, whisk together oil, lime juice, jalapeno sauce, chili powder and salt, if desired. Add potatoes and remaining ingredients. Toss gently to mix thoroughly. *Optional ingredients not included in dietary analysis.

Shopping List

• 1 1/3 pounds (4 medium) potatoes
• vegetable oil
• lime juice
• bottled mild jalapeno sauce
• chili powder
• 15 oz. can black beans
• 7 oz. can vacuum-packed whole kernel corn
• tomatoes (fresh or canned)
• green onions

Credit: Recipe was developed for Produce for a Better Health Foundation (PBH), courtesy of United States Potato Board. www.fruitsandveggiesmorematters.org

Fun in the Sun Banana Split

Per Serving: 160 calories, 3 grams protein, 0.9 grams of fat, 38 grams of CHO, 3 grams of fiber, 64 mg sodium.

Preparation Time: 15 minutes

Serves: 1

Ingredients

• ¼ cup fat-free vanilla ice cream
• ½ medium banana
• ¼ canned crushed pineapple, drained
• ¼ cup fresh strawberries
• 2 tbsp. sweetened whole grain cereal
• ½ tsp. shredded coconut

Instructions

To prevent the ice cream from melting, cut up all ingredients before removing ice cream from the freezer. Split the banana slice in half, lengthwise. Scoop the ice cream into a bowl. Place the banana slices on opposite sides of the bowl. Place pineapple on the top of the ice cream then add sliced strawberries. Sprinkle with cereal and then garnish with shredded coconut. You can substitute ice cream with non-fat or flavored yogurt.

Shopping List

• fat-free vanilla ice cream
• medium banana
• canned crushed pineapple
• fresh strawberries
• sweetened whole grain cereal
• shredded coconut

Credit: From Cool Fuel Cookbook for Kids. Recipe is courtesy of Produce for a Better Health Foundation (PBH) and Shoney's. www.fruitsandveggiesmorematters.org

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of Kentuckiana HealthFitness and Kentuckiana Healthy Woman. She is the former sports nutrition consultant to the University of Louisville Athletic Department and the United States Navy SEALs. She is the author of “Fast Facts on Fast Food For Fast People” (ISBN 0-9631538-6-2) and “High Energy Eating Sports Nutrition Workbook for Active People” (ISBN 0-9631538-5-4). In addition, Barbara has a private practice specializing in sports nutrition and has a weekly health and fitness radio show on WKJK 1080 AM. She serves on the advisory board of the Mayor's Healthy Hometown Movement Advisory Committee. She is a member of PE4Life, Coalition for a Healthy and Active America, the American Dietetic Association, NAWBO and Greater Louisville, Inc. She is a runner, cyclist, hiker and grandmother.