A Patriotic Dessert

Get ready for the 4th of July with one of our favorite easy-to-make desserts, Apple Blueberry Walnut Crisp. Made with red delicious apples and blueberries and then topped with vanilla ice cream or frozen yogurt, this red, white, and blue dessert is the perfect ending to any July 4th feast. The fact that it’s bursting with great nutrition makes it even better!
Watch us cook up this mouth-watering dessert at http://www.mealmakeovermoms.com/flash/tvAppleBlueberryCrisp.html

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) or 1 cup frozen wild blueberries

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

Preheat the oven to 400°F.
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.
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.
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 fat, (1.5g saturated, 2.3g omega-3), 105mg sodium, 30g carbohydrates, 4g fiber, 4g protein, 10% vitamin C

Nachos with a Twist

Last week, Janice was out in Portland, OR visiting family. While she was there, she was a guest on the local ABC morning show talking about tips for eating healthy on a budget. In contrast, that evening, she went to a sports bar to watch the Red Sox game and to sample some of the local "cuisine." We put the word cuisine in quotes because what she ate was a bit odd to say the least: deep-fat fried Tater Tots topped with some sort of "cheese sauce" (notice the quotes again) and a few chopped tomatoes. Though Janice admits the greasy Tachos tasted pretty good, she wouldn't make a habit out of eating them (lest she clog up her arteries and require a new plus-size wardrobe). If your mouth is watering and you'd like to make this dish at home, be sure to use a lowfat cheese (we like Cabot) and one of our favorite all-natural Best of the Bunch Tot brands: Ian's Alphatots or Cascadian Farm Spud Puppies.

For more of our kid-friendly food favorites, check out the Best of the Bunch at:
http://www.mealmakeovermoms.com/club/best.html

Breakfast: Better Late Than Never!

Now that school is out (or almost out for our kids), your alarm clock may be taking a much-needed summer siesta. If sleeping late means you and your crew are skipping breakfast and grabbing a mid-morning donut on your way to camp or the beach, consider making our Chocolaty Pumpkin Bars instead! Packed with nutrient-rich ingredients like pumpkin and pecans, this delicious "belated breakfast" treat will keep you fueled until lunchtime rolls around.

Get the recipe and watch our video clip of Chocolaty Pumpkin Bars at: http://www.mealmakeovermoms.com/flash/tvChocolatyPumpkinBars.html

Popcorn Green Beans

Plain steamed green beans can be boring, but when you toss them in a hot wok or skillet with canola oil, kosher salt, and pepper, they're downright irresistible. The inspiration for this recipe came from Liz's friend Marcia who, at the request of her kids, Julia and Ben, makes this crunchy side dish at least once a week.

The reason we call this recipe "popcorn" green beans is because Marcia's kitchen smells like popcorn when she makes it (we're not sure why, but it really does!). We just returned from the market with the season's freshest green beans and tested the recipe. Now all of you can make it at home. Let us know what you think!

Popcorn Green Beans

Makes 4 to 5 Servings

2 tablespoons canola oil

1 pound green beans, washed and trimmed

1/4 teaspoon kosher salt (we like Diamond Crystal)

Freshly ground pepper

Heat the oil in a wok or large skillet over medium-high heat. Add the green beans and toss until well coated with the oil. Add the salt and a pinch of pepper and continue to cook, stirring frequently, for 3 minutes. Sample the green beans and season with additional salt and pepper to taste. Continue to cook for 2 to 3 more minutes until the green beans are crisp-tender. Eat and enjoy!

Fish is Brain Food!

Last week, the 13-year-old winner of the Scripps National Spelling Bee stated with confidence that he almost always eats fish before a competition because, “it’s good for the brain.” Evan O’Dorney, who often orders a tuna salad sandwich from Subway, is clearly one smart cookie!

Recent studies confirm a link between seafood and brain development. One study from Rush University Medical Center in Chicago found that a diet rich in seafood reduces the rate of cognitive deterioration in the elderly. For those of us (especially overworked cookbook authors) who experience signs of cognitive deterioration on a daily basis, this is great news!

To get more seafood into your diet, try this super-easy recipe.

Scoop-It-Up Tuna Salad
Makes 2 Servings

One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 tablespoons light canola mayonnaise
Salt and pepper

Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers

Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.

Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A

Watch a video clip of this recipe on MealMakeoverTV.com:
http://www.mealmakeovermoms.com/flash/tvTunaSalad.html

Meal Makeover Mom Cooking Party

Last night, Betsy, a mom from Milton, MA, hosted a Meal Makeover Mom Cooking Party. She and friends Ashley and Ruth from the SoBo (South of Boston) Moms Group got together to share a glass of wine and cook a few recipes from our book. Since Betsy let us know about the party ahead of time, we made a plan to call her house via speakerphone to join in on the fun! The moms had plenty of questions ranging from how to choose the best cooking oils to fresh ideas for preparing last-minute meal for the whole family. We hope more of you will follow their lead by hosting your own cooking party. Click the following link for our party planning page: http://www.mealmakeovermoms.com/party/index.html