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Recipes

Breakfast

Bumps-on-A-Bagel

This is a scrumptious way to get a serving of fruit.

Details

  • Serves: 4
  • Serving Size: 1/2 bagel
  • Prep Time : 10 min
  • Ready Time : 10 min

Ingredients

  • 2 bagels, split
  • 2 small ripe bananas
  • Cinnamon
  • 1/2 cup California raisins

Procedure

Toast bagels. In medium bowl, coarsely mash bananas. Spoon onto bagel halves; sprinkle with cinnamon. Top each with 2 tablespoons raisins; press gently.

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Chocolate Peanut Butter Smoothie

Ingredients:

  • 1 cup fat-free chocolate milk or low-fat chocolate soy milk
  • 1 ripe banana
  • 1 tablespoon peanut butter
  • 4 to 6 ice cubes

Directions:

Combine all the ingredients in a blender or a food processor; blend until smooth.


Egg and Sausage Muffins

The muffin cups alone make an easy breakfast or snack to go. You can also add veggies like broccoli or spinach.

Prep time: 5 minutes
Cook time: 7 minutes
Bake time: 12 to 15 minutes
Yield: 6 Servings

Ingredients:

  • Cooking spray
  • 1/2 of a 12-oz package of bulk turkey or pork sausage meat, thawed
  • 8 eggs
  • 1/4 cup low-fat milk
  • 1/4 tsp salt, or to taste
  • Pinch of black pepper
  • 6 English muffins
  • 2 tomatoes

Directions:

  1. Preheat oven to 350°F and spray a 12-cup muffin pan with cooking spray.
  2. In a large skillet, brown the sausage until it’s crispy, breaking it up with a wooden spoon as it cooks. Cool slightly, and crumble into small chunks.
  3. In a medium mixing bowl, beat eggs and milk together. Add salt and pepper, and stir in crumbled sausage.
  4. Ladle mixture into prepared muffin cups. Bake for 12 to 15 minutes, or until set. Let cool, then loosen gently and remove to a plate.
  5. Split and toast the English muffins. Cut tomatoes into about 12 thin slices. Place a slice on each toasted muffin half, and top with an egg-sausage muffin. Serve hot, 2 per person.

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Jazzed-Up Pizza

There are endless spin-offs of traditional pizza. Spread 2 tablespoons fruit jam or nut butter on a small whole wheat pita (leaving a “crust” at the edges), and top with sliced bananas or strawberries. Or use a base of half a whole-grain English muffin, and add cream cheese and almond slices.

Another idea: top a pancake with scrambled eggs and slices of chicken sausage.

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Kicked-Up Quesadilla

These healthy quesadillas get a bright, fresh kick from the addition of tangy Granny Smith apples. Prepped and ready in less than 5 minutes, it’s the perfect meal to munch as you head out to the car.

What you need:

  • 2 flour tortillas (regular or whole-wheat)
  • 1/2 cup grated sharp cheddar
  • several thin slices of a Granny Smith apple

Sprinkle an even layer of cheese over one tortilla. Scatter the apple slices on top of the cheese and top with the remaining tortilla. Microwave for 30 seconds or until the cheese melts. For a crisper tortilla, use a large skillet and crisp for 1-2 minutes on both sides, until the cheese is melted. Cut into 6-8 wedges.

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SILVER DOLLAR OAT PANCAKES

Combines the tastes of applesauce and oatmeal into delicious little pancakes!

Total Time: 25 minutes
Makes: 4 servings
Serving Size: 5 pancakes

Ingredients:

  • 1/2 cup all-purpose flour
  • 1/2 cup quick-cooking oats
  • 1-1/2 teaspoons sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 egg
  • 3/4 cup buttermilk
  • 1/2 cup cinnamon applesauce
  • 2 tablespoons butter, melted
  • Maple syrup or topping of your choice

Directions:

  • In a large bowl, combine the dry ingredients. In a small bowl, beat the egg, buttermilk, applesauce and butter; stir into dry ingredients just until moistened.
  • Pour batter by 2 tablespoonfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown. Serve with syrup.

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Lunch

ALMOND-CRUSTED CHICKEN FINGERS

Instead of batter-dipped, deep-fried nuggets, coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection.

Total Time: 20 minutes

Makes: 4 servings

Ingredients:

  • Canola oil cooking spray
  • 1/2 cup sliced almonds
  • 1/4 cup whole-wheat flour
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 large egg whites
  • 1 pound chicken tenders, (see Ingredient Note)

Directions:

  1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Honey, Almond Butter & Banana

Spread 2 slices of whole-wheat bread with almond butter or peanut butter. Top 1 bread slice with a drizzle of honey (for kids 1 and up) and a layer of banana slices. Cover with the other slice, butter side down.

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KIDS-ONLY PEPPERONI PIZZA BAGELS

Quick & easy for the kids to make.

Prep Time: 5 minutes

Total Time: 15 minutes

Makes: 4 servings

Serving Size: 1 pizza bagel

Ingredients:

  • 4 plain bagels, split
  • 24 slices of pepperoni
  • ½ cup shredded mozzarella cheese
  • ½ cup marinara sauce

Directions:

  1. Heat oven to 350ºF.
  2. Place bagels, cut-sides up, on baking sheet sprayed with cooking spray.
  3. Top with remaining ingredients.
  4. Bake 10 minutes or until cheese is melted.

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PANKO-CRUSTED FISH STICKS

These fish sticks are easy, kid-friendly and coated in crunchy panko break crumbs. Don’t forget to serve with the dipping sauce and lemon wedges for a great weeknight dinner.

Total Time: 20 minutes

Makes: 4 servings

Serving Size: 5 fish sticks and about 1 1/2 tablespoons sauce

Ingredients:

  • 1 tablespoon 2% reduced-fat milk
  • 2 large eggs, lightly beaten
  • 1 pound halibut fillets, cut into 20 (1-inch) strips
  • 1 cup panko (Japanese breadcrumbs)
  • 3/8 teaspoon kosher salt, divided
  • 3/8 teaspoon freshly ground black pepper, divided
  • 2 tablespoons canola oil, divided
  • 1/4 cup light sour cream
  • 3 tablespoons canola mayonnaise
  • 2 tablespoons finely chopped bread-and-butter pickles
  • 2 teaspoons minced capers

Directions:

  1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
  2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.
  3. Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl. Serve sauce with fish.

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Pear & Avocado

Mash 1/2 ripe avocado in a bowl. Add a squeeze of fresh lemon juice and season to taste with salt and pepper. Spread the avocado evenly on 2 slices of sourdough bread. Add a layer of thinly sliced Bosc or Asian pear to 1 bread slice. Cover with the other slice and press gently to adhere. Swap in pomegranate seeds for the pear, if you like.

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Turkey Pinwheels

Serves: 1

Directions:

Spread dollop of store-bought hummus on whole-wheat tortilla, then layer a slice of
turkey and some spinach leaves. Roll up and cut.

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Dinner

BAKED MAC AND CHEESE

Make a batch the old fashioned way and convince the kids that cheese comes in colors other than orange.

Prep Time: 15 minutes

Total Time: 45 minutes

Makes: 6 servings

Ingredients:

  • 3 cups uncooked macaroni
  • 1 tablespoon butter
  • 2 tablespoons flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 cups milk
  • 1 cup shredded Cheddar cheese
  • ½ cup grated Parmesan cheese
  • ½ cup dry bread crumbs
  • 2 tablespoons butter
  • ¼ cup shredded Cheddar cheese
  • 3 tablespoons grated Parmesan cheese

Directions:

  1. Cook macaroni according to package directions.
  2. Drain and set aside.
  3. In a large, nonstick pan, melt butter over medium heat.
  4. Stir in flour, salt and pepper until smooth. Cook one minute.
  5. Gradually stir in milk.
  6. Bring the mix to a boil and cook for two minutes, until thickened.
  7. Remove from heat and stir in cheese, until melted. Mix cheese sauce into macaroni.
  8. Lightly coat a 1½-quart baking dish with cooking spray.
  9. Add macaroni, cover and bake for 20 minutes.
  10. While macaroni is baking, mix together bread crumbs, remaining butter and cheeses.
  11. Remove macaroni from oven and sprinkle with bread crumb mixture.
  12. Bake uncovered for 10 more minutes or until golden brown.

CHICKEN AND BEAN BURRITOS

A healthy twist to your one of your favorite Mexican dishes.

Total Time: 20 minutes

Makes: 4 servings

Serving Size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream

Ingredients:

  • 3/4 pound chicken breast tenders, cut into 1-inch pieces
  • 1/2 cup pre chopped onion
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 teaspoons canola oil
  • 1/2 cup lower-sodium canned black beans, rinsed and drained
  • 1 garlic clove, minced
  • 2 (10-inch) flour tortillas
  • 1 ounce pre shredded Monterey Jack cheese (about 1/4 cup)
  • Cooking spray
  • 1/2 cup pico de gallo
  • ¼ cup reduced-fat sour cream

Directions:

  1. Combine first 6 ingredients in a bowl; toss well.
  2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally. Add beans and garlic; cook 2 minutes or until heated, stirring frequently. Divide chicken mixture evenly among tortillas. Top each burrito with 2 tablespoons cheese. Roll up each burrito jelly-roll fashion.
  3. Heat a large skillet over medium-high heat. Coat both sides of burritos evenly with cooking spray. Place burritos in pan; cook 2 minutes on each side or until browned. Cut burritos in half. Top with pico de gallo and sour cream.

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LEMON-GRILLED CHICKEN BREAST

Keep chicken breasts on hand, and you’ll always have options.

Prep Time: 30 minutes

Total Time: 45 minutes

Makes: 7 servings

Serving Size: Half a breast

Ingredients:

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 7 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Cooking spray

Directions:

  1. Prepare grill to medium-high heat.
  2. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
  3. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.

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Pasta and Meatballs

This tastes just like the canned version, but with more control over ingredients you
can be sure of what your child is eating. Make a doubled batch and freeze to have
on-hand for lunch when children are home for the summer.

Hands-On Time: 10 minutes
Ready In: 20 minutes
Yield: 6 servings

Ingredients:

  • 1 pound ground beef or turkey
  • 1 large egg
  • 1 slice bread
  • 1 teaspoon salt
  • 2 Tablespoons milk
  • 1 cup small pasta, uncooked
  • 1 can (10 3/4 ounces) condensed tomato soup
  • 1/4 cup water
  • 1/4 cup grated Parmesan cheese

Directions:

  1. Set slice of bread in a medium bowl and pour milk over it to soften.
    Add ground meat, salt and egg and combine well.
  2. Form meat mixture into small meatballs – about 1/2 teaspoon each.
    Drop into boiling water and cook for 5 minutes. Drain and set aside.
  3. Cook pasta according to package directions and drain well. Set aside
    with meatballs.
  4. Combine soup, water and Parmesan and heat through. Add pasta and
    meatballs and serve.

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TWO-POTATO MASH

This sweet-and-salty blend is a delicious way to obtain vitamin A, an important nutrient for eye health.

Prep Time: 17 minutes

Total Time: Varies

Makes: 12 servings

Serving Size: About 2/3 cup

Ingredients:

  • 2 pounds sweet potatoes
  • 1 cup fat-free sour cream, divided
  • 1/4 cup packed brown sugar
  • 1/4 cup butter, divided
  • 1 teaspoon kosher salt, divided
  • 1/4 teaspoon ground cinnamon
  • 1 (22-ounce) bag frozen mashed potatoes (such as Ore-Ida)
  • 2 1/4 cups fat-free milk
  • 1/2 teaspoon black pepper

Directions:

  1. Pierce sweet potatoes with a fork; arrange in a circle on paper towels in microwave. Microwave at high 12 minutes or until tender, rearranging potatoes after 6 minutes. Let stand for 5 minutes. Peel potatoes; mash. Add 1/2 cup sour cream, sugar, 2 tablespoons butter, 1/2 teaspoon salt, and cinnamon, stirring until blended. Keep warm.
  2. Heat mashed potatoes in a large microwave-safe bowl according to package directions, omitting salt and fat. Add milk, remaining 1/2 cup sour cream, remaining 2 tablespoons butter, remaining 1/2 teaspoon salt, and pepper, stirring to combine. Spoon sweet potato mixture over mashed potatoes, swirling with a spoon. (Do not blend in completely.)

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Snacks

BAKED MOZARELLA BITES

Serve this quick after-school snack to your kids as an alternative to traditional fried cheesesticks.

Total Time: 18 minutes

Makes: 4 servings

Serving Size: 3 bites and 1 tablespoon of sauce

Ingredients:

  • 1/3 cup panko (Japanese breadcrumbs)
  • 3 (1-ounce) sticks part-skim mozzarella string cheese
  • 3 tablespoons egg substitute
  • Cooking spray
  • 1/4 cup lower-sodium marinara sauce

Directions:

  • Preheat oven to 425°.
  • Heat a medium skillet over medium heat. Add 1/3 cup panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Remove from heat, and place the panko in a shallow dish.
  • Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute; dredge in panko. Place cheese on a baking sheet coated with cooking spray. Bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated.
  • Pour the marinara sauce into a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella pieces.

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BLUEBERRY AND GRANOLA PARFAITS

Kids will love to assemble their own parfaits.

Prep Time: 10 minutes

Makes: 4 servings

Serving Size: 1 parfait

Ingredients:

  • 2 cups vanilla fat-free yogurt
  • 2 cups blueberries
  • 1 cup granola

Directions:

  1. Spoon 1/4 cup yogurt into each of 4 parfait glasses.
  2. Top each serving with 1/4 cup granola, 1/4 cup yogurt, and 1/4 cup blueberries.

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California Raisin Cinnamon Fruit Roll-Ups

Kids love fruit and California Raisins are fruit, so this should make a fun and healthy snack for them.

This recipe makes 14-18 roll ups

Ingredients:

  • 2 cups natural or golden raisins
  • 1 small pear, peeled and cut into pieces
  • 2 cups water
  • 3 teaspoons cinnamon

Instructions:

  1. Bring 2 cups of water to boil.
  2. Meantime, place raisins and diced pear inside a large bowl.
  3. Once water boils, pour inside the bowl. With a fork, mix ingredients around, and wait 20 minutes for raisins to plump up.
  4. Using a 1-cup measuring cup, remove 3/4 cup of liquid. Add cinnamon, and mix ingredients around.
  5. Carefully pour cinnamon-plumped fruit and liquid inside a blender or food processor, and blend well until it becomes a paste or thick puree.
  6. Preheat oven to 200 degrees F.
  7. Pour half the mixture onto a parchment paper-lined cookie sheet. Spread it thinly on first sheet with the back of a spoon. You might need to add more to cover entire baking sheet. Less is more here. Pour remaining mixture onto a second sheet.
  8. Bake in mid to lower parts of your oven for 2.5-3 hours. This is one recipe that is OK to open up the oven to check for doneness. After 2.5 hours, check every 15-20 minutes. You are looking for the fruit to peel away easily from the parchment, and has become dehydrated. Oven temperatures and cooking times will vary, so keep an eye on these after 2.5 hours.
  9. When done, remove from oven and allow to cool. Using scissors, cut into 1-inch strips across your pan. It will be sticky. Roll them up and store in an airtight container for up to 2 weeks (if they last that long)!

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CREAMY RANCH-STYLE DIP

Serve this dip with baby carrots, broccoli florets, or other fresh vegetables.

Prep Time: 20 minutes

Makes: 6 servings

Serving Size: About 2 tablespoons

Ingredients:

  • 4 ounces 1/3-less-fat cream cheese, softened
  • 3 tablespoons nonfat buttermilk
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh dill
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

Combine cream cheese and buttermilk in a small bowl, stirring with a whisk until blended. Stir in remaining ingredients.

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French Fries

These soft, yummy sweet potato fries are healthier than regular french fries.

Prep Time: 10 minutes
Total Time: 35 minutes
Makes: 6 Servings
Serving size: 4 or 5 wedges

You’ll Need:

  • 2 pounds sweet potatoes (about 4 small)
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons chili powder
  • 1 1/2 teaspoons kosher salt

Directions:

  1. Preheat the oven to 425°F. Cut each sweet potato in half lengthwise, and
    place it flat side down on a cutting board. Cut the potato halves into 1-inch-wide
    wedges.
  2. In a small bowl, combine the oil, chili powder, and 1 teaspoon of the salt.
    Place the potatoes on a roasting pan and brush with the oil mixture. Lay the
    potatoes flesh side down on the pan and put the pan in the oven.
  3. Cook until potatoes, turning once, until soft, 20 to 25 minutes. Remove the
    pan from the oven and season with remaining1/2 teaspoon salt. Let the wedges cool
    for a bit, and serve warm.

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NO-BAKE COOKIES

Your kids will love helping you make these peanut butter-graham treats.

Prep Time: 10 minutes

Total Time: 10 minutes

Makes: 4 servings

Serving Size: 2 cookies

Ingredients:

  • 8 whole-wheat graham cracker squares, finely ground
  • 1/4 cup raisins
  • 1/4 cup smooth natural peanut butter
  • 2 tablespoons plus 2 teaspoons honey
  • 4 teaspoons unsweetened coconut

Directions:

  1. Combine ground whole-wheat graham crackers, raisins, peanut butter and honey in a small bowl.
  2. Pat into 8 cookies and press lightly in coconut.

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Mango Fro-Yo Pops

One bite of this luscious, tropically fragrant pop is like a mouthful of summer. Not to
mention they’re packed with nutrition from the fruit and yogurt for a double-superfood
whammy: vitamins a and c, phytonutrients, probiotics, protein, calcium.

Hands-On Time: 5 minutes
Ready In: 4 hours

Ingredients:

  • the flesh of 1 ripe mango
  • 1 cup vanilla yogurt
  • the juice of half a lime and a few scrapings of its zest
  • 2 tablespoons (more or less) sugar
  • 1/4 teaspoon vanilla

Directions:

  1. Whir all the ingredients in a blender until smooth.
  2. Taste the mixture for sweetness: it should taste sweeter than you want the
    finished popsicle to taste, since freezing will dull the sweetness a bit. Add
    more sugar if it needs it, or a bit more lime juice or zest if the flavors aren’t
    smacking you in the head with their vibrant excellence.
  3. Pour into popsicle molds and freeze for 4 hours.
  4. When ready to eat, run the molds briefly under hot water to dislodge the
    frozen pops before you try yoinking them out.

You can follow this exact recipe substituting other fruit: strawberries, say, or nectarines.
Just think to yourself first about whether lime is the right flavor complement, or whether
you might do better with lemon. Also, other fruits may need a bit more sugar.

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Summer Fruit Kabobs

For your next trip to the beach, pack these easy to make fruit kabobs into your cooler for something healthy to munch on. It’s a healthy treat that your whole family will enjoy, and kids will love to make this easy fruit recipe!

What You Need

Assorted fruit pieces of your choice (choose from the following):

  • watermelon, strawberries, grapes, pineapple,
    cantaloupe, honeydew
    deli turkey, cubed
    cheddar cheese, cubed
  • bendable drinking straws
  • wooden skewer

What You Do

Cut fruit into bite-size pieces. Use a wooden skewer to make a hole through the center of each piece of food before layering them onto the straw.

Turn a drinking straw upside down and fold the bendable part of the straw around, creating a handle. Slide a piece of food onto the straw, pushing it to the bottom and onto the hooked part of the straw to secure the handle. Continue layering the meat, cheese and fruit until the straw is full.

Serve chilled alongside fruity cream cheese dip.

For Dip:

  • 8 oz cream cheese, softened
  • 1 pack Dream Whip Topping, mixed according to package directions
  • 1-2 tsp sugar free drink mix – strawberry or lemon work really well

Mix Dream Whip Topping and chill until needed. Beat cream cheese and drink mix
until creamy and fluffy. Fold in Dream Whip. Refrigerate until ready to eat.

***Important Note: If you are making these kabobs to take on a picnic or to the beach, make sure to pack them in sealed, plastic containers and that they are kept well chilled.

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Recipes