Fruity Chicken Kebabs

Maureen M., a supermom of four boys from Massachusetts sent us an email with these adorable photos. As you can see, her kids were thrilled when she let them create their own fruit and chicken kebabs for lunch. The photos inspired us to feature our Fruit & Chicken Kebab recipe in this week's Cooking with the Moms radio podcast. Tune in and listen as we share recipes and ideas for lunch box makeovers.

Here's what Maureen had to say:

"Thank you Meal Makeover Moms! I tried the kabob idea that I saw on your website and it was a HUGE hit! My little men so enjoyed creating their "stick lunches" and gobbled them all up! I took pictures to share with you. You are Brilliant!"

We'd like to thank Maureen for getting in touch and sending photos. We hope more of you will do the same! To watch a video demo of this recipe click here.

Beans are a Vegetable: Who Knew?

Many people are surprised to learn that beans are actually a vegetable. Whether it's black, pinto, cannellini, or garbanzo beans, they're a good source of fiber, protein, iron, potassium and folate. Beans are versatile and can be added to soups, salads, pasta dishes, salsas, dips ... even desserts! Here's a recipe featuring beans that we created just this week.

Farfalle Salad with Chick Peas & Broccoli
Makes 5 to 6 Servings

8 ounces dried farfalle pasta
2 cups small broccoli florets
1 cup grape tomatoes, sliced in half
One 7 3/4-ounce can garbanzo beans (chickpeas), drained and rinsed
1/2 cup crumbled feta cheese
1/4 cup Italian salad dressing
2 tablespoons chopped fresh basil

1. Cook the pasta according to package directions. Two to three minutes before the pasta is done, add the broccoli. Bring back to a boil and cook until the pasta is done. Drain and place in a large bowl.

2. While the pasta is still warm, add the tomatoes, chickpeas, feta cheese, salad dressing, and basil and stir to combine. Serve warm or refrigerate for a cold salad. Garnish with basil leaves as desired.

Nutrition Information per Serving: 280 calories, 5g fat (2.5g saturated, 0.3g omega-3), 350g sodium, 42g carbohydrate, 4g fiber, 11g protein, 20% vitamin A, 45% vitamin C, 10% calcium, 10% iron

* Click here for printer-friendly version

Share your favorite bean recipe by posting it to our blog.

Juiced Over Jigglers

We recently received a blog post asking us if we had any makeover ideas for Jell-O Jigglers. We've had a lot of fun in the kitchen the past couple of weeks and wanted to share what we came up with. In case you don't know, traditional Jell-O Jigglers, according to the directions on the back of the box, are made with four packages of fruit-flavored Jell-O and water or apple juice. When you crunch the numbers, it turns out that each small, hand-held Jiggler square has 3 teaspoons of added sugar plus a laundry list of artificial colors. To make this recipe healthier and all natural, we used plain gelatine, real, 100% fruit juice, frozen fruit and just 1 tablespoon of sugar for the entire recipe (our squares have just 1/8 teaspoon of added sugar).

We made two versions: one with frozen mango and mango juice and the other with strawberry kiwi juice and frozen strawberries. Here's what our kids had to say about the recipe:

Leah: "Absolutely, super fab-u-lo-so. They're just too good."

Simon: "These are addicting. Can I have them for a snack in my lunch box tomorrow?"

If your kids love Jigglers you'll love this easy makeover. With real fruit in every squishy, squiggly, bite this is one recipe where you'll want your kids to ask for more!

Juicy Strawberry Jigglers

Makes 24 Jiggler Squares

1 1/2 cups strawberry kiwi juice, divided

1 cup frozen strawberries

2 envelopes unflavored gelatine

1 tablespoon sugar

In a blender, blend together 1 cup of juice and the frozen fruit until smooth. Pour into a small saucepan and bring to a boil. Stir occasionally to break up any frothy bubbles. Meanwhile, place the remaining 1/2 cup juice in a large bowl. Sprinkle the gelatine over the juice and let stand 1 minute. Add the hot juice and stir until the gelatine completely dissolves, about 5 minutes. Stir in the sugar. Pour the mixture into an 8 X 8-inch pan. Refrigerate until firm, about 3 hours. To serve, cut into squares (use an off-set spatula).

Nutrition Information per Serving:
10 calories, 0g fat, 0mg sodium, 2g carbohydrate, 2g sugar, 1g protein, 10% vitamin C

Juicy Mango Jigglers

Makes 24 Jiggler Squares

1 1/2 cups tropical mango juice blend, divided

1 cup frozen mango

2 envelopes unflavored gelatine

1 to 2 tablespoons sugar

In a blender, blend together 1 cup of juice and the frozen fruit until smooth. Pour into a small saucepan and bring to a boil. Stir occasionally to break up any frothy bubbles. Meanwhile, place the remaining 1/2 cup juice in a large bowl. Sprinkle the gelatine over the juice and let stand 1 minute. Add the hot juice and stir until the gelatine completely dissolves, about 5 minutes. Stir in the sugar. Pour the mixture into an 8 X 8-inch pan. Refrigerate until firm, about 3 hours. To serve, cut into squares (use an off-set spatula).

Nutrition Information per Serving:
15 calories, 0g fat, 0mg sodium, 4g carbohydrate, 3g sugar, 1g protein, 10% vitamin C

A Flavorful Lunch Box Idea

Packing a healthy school lunch your kids will actually want to eat can be a tall order, driving even the most dedicated moms (and dads) off the deep end! A few weeks ago, Liz's 7th grader, Josh, requested an Italian sub for lunch. His request came out of left field but Liz, being the dutiful mom that she is, stopped by the market for some all-natural luncheon meats ... and then got cooking. Her high-flavor creation was a hit ... not just with Josh but also with Carolyn, Janice's high school daughter.

A Sub to Love
Serves 1

One 6-inch whole wheat sub roll, halved
1 to 2 romaine lettuce leaves, trimmed and divided
2 thin slices deli salami
1 to 2 slices deli turkey
1 slice provolone cheese
1/2 teaspoon Italian dressing
Freshly ground black pepper, optional

Layer one side of the roll evenly with half the lettuce, the salami, turkey, cheese, dressing, pepper as desired, and the remaining lettuce. Place the remaining roll half firmly on top. Slice in half, wrap in plastic wrap or place in a zip-top bag and pack in your child's lunch box.

Nutrition Information:
320 calories, 13g fat (5g saturated), 920mg sodium, 36g carbohydrate, 5g fiber, 17g protein, 10% vitamin A, 20% calcium, 10% iron

The Best Snack Cake Ever!

Celebrate autumn’s best apples with this easy-to-make snack cake. Perfect in a lunch box or as an after-school treat, your kids will love every healthy bite. The Meal Makeover secrets in this recipe include the whole wheat flour, flaxseed, omega-3 eggs, and of course, the apples.

Apple Butterscotch Cake
Makes 15 servings

1 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup granulated sugar
1/4 cup ground flaxseed or wheat germ
1 teaspoon baking powder
1 teaspoon pumpkin pie spice or cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
3 large omega-3 eggs, beaten
1/2 cup unsweetened applesauce
1/2 cup canola oil
2 large Golden Delicious apples, unpeeled, cut into quarters, cored, and coarsely grated (about 2 packed cups)
1/3 cup butterscotch chips

Heat the oven to 350°F. Spray a 9 X 13-inch baking pan with nonstick cooking spray and set aside. Whisk together the two kinds of flour, sugar, flaxseed, baking powder, pumpkin
pie spice, baking soda, and salt in a large bowl. Whisk together the eggs, applesauce, and oil in a separate bowl. Stir in the apples until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the butterscotch chips. Pour the batter into the prepared baking pan; smooth with a rubber spatula. Bake about 35 minutes, or until the top is golden and a toothpick inserted in the center comes out clean. Cool on a rack before cutting.

Nutrition Information per Serving: 220 calories, 11g fat (3g saturated fat), 160mg sodium, 28g carbohydrates, 2g fiber, 4g protein

Calling All Snackers

If you have a toddler, you probably spend a lot of time preparing and serving snacks. Toddlers have tiny tummies and need lots of mini meals to stay energized (and happy) throughout the day.

Right now, we are working on a magazine article featuring healthy snack ideas for little kids -- especially those between the ages of 2 to 4. Although we have plenty of yummy and nutritious suggestions -- fruit smoothies, Banana Chocolate Chip Muffins, apples dipped in peanut butter, whole grain cinnamon swirl toast -- we are on the lookout for even more ideas. What are your favorite go-to snacks? What do you pack when you're on the run and need a portable nibble for your toddler? What's your child's favorite after-school "treat?"

Share your snack suggestions by posting to our blog!

Banana Chocolate Chip Muffins
Makes 12 Muffins (or 24 Mini Muffins)

1 cup all-purpose flour
1/2 cup whole wheat flour
1/4 cup wheat germ or ground flaxseed
2 teaspoons baking powder
1/4 teaspoon salt
2 ripe bananas, mashed (about 1 cup)
2 large eggs, beaten
1/2 cup packed brown sugar
1/3 cup canola oil
1/3 cup 1% lowfat milk
1 teaspoon vanilla
1/2 cup mini chocolate chips

Preheat the oven to 350°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Whisk together the all-purpose flour, whole wheat flour, wheat germ, baking powder, and salt in a large bowl. Combine the bananas, eggs, sugar, oil, milk, and vanilla in a medium bowl and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the chocolate chips. Spoon the batter into the prepared muffin cups. Bake about 20 minutes or until the muffins are light golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving. To make 24 mini muffins, bake about 14 minutes.

Nutrition Information per Serving: 220 calories,10g fat (2g saturated), 140mg sodium, 31g carbohydrate, 2g fiber, 4g protein

It's Wild Blueberry Season

Maine is the largest producer of wild blueberries in the world and last week, Liz was there to experience the tiny sweet berries in all their glory. With her family, she traveled to a picturesque area called Sebasco Bay and enjoyed the local cuisine (lobsters, mussels, potatoes and blueberries, of course). If you're lucky enough to get a hold of some Maine wild blueberries, try our Blueberry Snack Muffins. You can also use frozen blueberries so don't worry if you can't find the fresh ones.

Blueberry Snack Muffins
Makes 12 muffins

Topping:
1 tablespoon sugar
1 tablespoon wheat germ
1/4 teaspoon cinnamon

Batter:
1 cup all-purpose flour
1 cup whole wheat flour
1 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large omega-3 eggs, beaten
One 6 to 8-ounce container lowfat blueberry yogurt
1/2 cup granulated sugar
1/4 cup canola oil
1 teaspoon vanilla extract
1 1/2 cups fresh or frozen wild blueberries

Preheat the oven to 350°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Prepare the topping by combining the sugar, wheat germ, and cinnamon in a small bowl. Set aside. To make the batter, whisk together the all-purpose flour, whole wheat flour, baking powder, baking soda, and salt in a large bowl. In a separate bowl, combine the eggs, yogurt, sugar, canola oil, and vanilla and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Gently stir in the blueberries. Spoon the batter into the prepared muffin cups. Sprinkle evenly with the topping. Bake about 20 minutes or until the muffins are golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving.

Nutritional Information per Serving: 190 calories, 6g fat (0.5g saturated), 31g carbohydrate, 2g fiber, 150mg sodium, 4g protein

Smart Snacking

On average, children consume over 850 snacks per year. Wow. That's a lot of nibbles! For many kids, snack time has unfortunately become junk food time. To turn snacks into the healthy mini meals they were meant to be try our new Grab-and-Go Breakfast Bars (a makeover of store-bought granola bars). This is one of our best recipes yet! In fact, it took us ten tries in the Meal Makeover Moms' Test Kitchen before we got it just right. It's super nutritious thanks to ingredients like walnuts, dried fruits, and whole grain cereals, and kids love the taste. What could be better?!

Grab-and-Go Breakfast Bars
Makes 16 Bars

1 cup quick cooking oats
1 cup shredded wheat cereal*
1 cup walnuts
1 1/2 cups dried fruit (we use a combination of dried apricots, dried plums, and dried cranberries)
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
2 large omega-3 eggs
1/3 cup honey
1 teaspoon vanilla extract
1/2 cup mini chocolate chips

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan with nonstick cooking spray and set aside.
2. Place the oats, shredded wheat, walnuts, dried fruit, cinnamon, and salt in a food processor and pulse until the mixture is finely chopped (the dried fruit will be the size of a dried pea or lentil).
3. In a large bowl, whisk together the eggs, honey, and vanilla. Add the oatmeal mixture and chocolate chips and stir to combine.
4. Transfer to the baking pan and flatten down gently with the back of a spoon or spatula to spread evenly.
5. Bake about 18 minutes until the edges turn golden brown and the bars are done. Let bars cool completely in pan before slicing and serving.

* We like Mom’s Best Naturals Toasted Wheat-fuls for this recipe.

TIP: These bars freeze really well. So, if you have leftovers, wrap individual portions in plastic baggies or aluminum foil and freeze.

Nutrition Information per Serving: 160 calories, 7g fat (1.5g saturated, 0.7g omega-3), 85mg sodium, 23g carbohydrate, 2g fiber, 3g protein

Summer Camp Kebabs

Summer is in full swing and by now, some of you may have come to the realization that YOU'RE STILL PACKING LUNCHES for the kids! If PB&J is all you can muster up (let's face it, after a school year of stuffing lunch boxes, you may be a tad bit fried), try our Fruity Chicken Kebabs. With the season's freshest berries, grapes, and melon, these fun kebabs add flavor, fun and great nutrition to any camper's lunch box.Visit our new website, http://www.mealmakeovertv.com/ and be sure to watch our video of Fruity Chicken Kebabs to see how easy they are to make.

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

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