Note: Get a grownup’s help with this recipe, which requires using the oven/stove and chopping with a knife. Prep time: 1 hour What you need: 1-1/2 pounds sweet potatoes 3/4 cup chickpeas (also called garbanzo beans), undrained 2 tablespoons vegetable oil 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon onion powder 1/2 teaspoon cinnamon Cooking …
Note: These are great warm from the skillet or cold, packed for lunch with a container of sauce for dipping. Prep Time: 10–15 minutes What you need: 4 whole-wheat tortillas (8 inches) 2/3 cup fresh or frozen spinach, finely chopped 2/3 cup part-skim mozzarella cheese, shredded 1 cup marinara sauce (store-bought or homemade) Cooking spray …
Note: You’ll need an adult’s help because this recipe involves using a food processor and cutting. Complete this light lunch by adding your favorite cut-up veggies or a side salad. Prep time: 10 minutes What you need: 4 whole-wheat pitas 1 cup fat-free plain Greek yogurt 1/2 cup fresh or frozen spinach 1/4 of cucumber, …
Note: You’ll want to keep these sandwiches refrigerated. They’ll keep for 8 hours, tightly wrapped. Prep time: 5–10 minutes What you need: 3/4 cup light cream cheese, slightly softened half a large cucumber, thinly sliced 8 slices of whole-wheat bread Equipment and supplies: Large knife Cutting board Plastic wrap (optional) What to do: Spread each …
Note: Braeden Mannering of Delaware was invited to the White House because he won a national healthy recipe contest for creating this dairy-free recipe. (If you try this recipe, get a grownup’s help because it requires using a knife.) Prep time: 10 minutes What you need: 1 medium (4-ounce) boneless, skinless chicken breast, grilled …
Note: Get a grownup’s help with this recipe, which requires using the oven/stove and chopping with a knife. Prep time: 1 hour What you need: 1-1/2 pounds sweet potatoes 3/4 cup chickpeas (also called garbanzo beans), undrained 2 tablespoons vegetable oil 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon onion powder 1/2 teaspoon cinnamon Cooking …
Note: Nicole Medina of Florida was invited to the White House because she won a national healthy recipe contest for creating this heart-healthy recipe. (If you try this recipe, get a grownup’s help because it requires using a knife and the stove.) Prep time: 25 minutes What you need: Juice from 1 orange 1 tablespoon …
Note: Get a grownup’s help with this recipe, which requires using the oven/stove and chopping with a knife. Prep time: 30 minutes What you need: 3 cups brown rice, cooked 2 tablespoons canola oil 1/2 cup diced onion 1 pound of cooked chicken strips 1 pound squash, diced 1/2 cup red pepper, diced 8 ounces …
Note: Use single-serving bags or containers to take this snack on the go. Prep time: 5 minutes What you need: 1 cup whole grain cereal (squares or Os work best) 1/4 cup dried fruit of your choice 1/4 cup nuts, such as walnut pieces, slivered almonds, or pistachios 1/4 cup small, whole-grain snack crackers or …
Prep time: about 30 minutes What you need: 1 tablespoon yeast 1/2 cup warm water 1 teaspoon honey 1-1/3 cup flour 1 teaspoon salt Utensils: oven (you’ll need help from your adult assistant) small bowl mixing spoon medium-size bowl cutting board, sprinkled with flour baking sheet, sprayed with nonstick spray measuring cups and spoons What …
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