Fit4Allkids

Though most kids get sufficient grains, dairy and protein in their daily diets, research has shown that kids are not getting near enough of the other two food groups - vegetables and fruit.

That's why Fit4Allkids has partnered with Pinellas County Schools through a USDA grant to teach middle school students about the importance of vegetables and fruits for long term health. The program gives them hands-on exprience cooking recipes that are not only delicious, but loaded with nutrients found in these beneficial plants.

Listed below are the recipes students have been cooking this year. View our helpful food prep videos and then make a date with your family to prepare one together!

Chef Anita would love your feedback and photos. Send to ajimen10@jhmi.edu.

2015-16 Recipes

Dragon Noodles

Ingredients:
1 T. canola oil
12 oz. broccoli slaw
1 T. minced ginger
¼ cup canola oil
¼ cup rice wine vinegar
1 T. sesame oil
2 T. soy sauce
1 lemon, zest and juice
½ tsp. salt
2 T. sugar
¼ tsp. chili sauce (optional)
8 oz. angel hair pasta
2 cups shredded chicken (about ½ a rotisserie chicken)
1 T. cup black sesame seeds (optional)

Directions:
1. Cook the pasta according to the directions, drain, and rinse with cook water.
2. Turn the skillet 300° and add 1 tablespoon of oil. Add the slaw and ginger and sauté for 5-6 minutes until the vegetables begin to wilt, but still remain crisp.
3. Meanwhile whisk the oils, vinegar, soy, lemon zest & juice, salt, chili sauce & sugar together in a large bowl.
4. Toss the pasta in the dressing.
5. Add the vegetables, chicken & sesame seeds to the pasta and toss. Taste and adjust seasoning if necessary.

 

Tangy Tuna Melts

Ingredients:
2 cans of chunk light tuna, drained
1 small carrot, grated
2 green onions
1 stalk of celery, diced
1 tsp. fresh lemon juice
1 clove of garlic minced
½ cup chopped parsley
2 T. sweet pickle relish (or diced sweet pickle)
¼ tsp. salt
Pinch of pepper
1/3 cup light mayo
1½ ripe avocados
6 Campari tomatoes, sliced
6 slices of Monterey jack cheese
6 slices of whole grain bread

Directions:
1. Put the first 9 ingredients in a bowl and use a fork to break up the tuna and mix all the ingredients well.
2. Add the mayo and mix evenly.
3. Preheat the skillet to 275°.
4. Spread each slice of bread with half an avocado and place the tomato slices on top of the avocado.
5. Spread the tuna salad evenly over the tomatoes, then top each sandwich with a slice of cheese.
6. Put the sandwiches open faced in the skillet and cover, cooking until the cheese is melted and the bread is toasted on the bottom.

Fajita Quesadilla

Ingredients:
1 large onion, sliced
1 red pepper, sliced
1 banana pepper, sliced
Olive oil
1 tsp. salt
1 tsp. oregano
1 tsp. cumin
2 tsp. chili powder
1 rotisserie chicken (about 4 cups)
8 10" whole wheat tortillas
2 cups grated cheese (jack, cheddar or "Mexican" blend)
½ bu. cilantro, coarsely chopped
About 3 T. butter

Directions:
1. Heat skillet to 350° (medium high) and add enough oil to just coat the bottom of the pan. Add the sliced peppers and onions and cook, stirring occasionally until they are wilted and beginning to brown, about 15 minutes. (don't stir too much because you want some caramelizing)
2. Remove the veggies to a bowl and mix in the chicken and spices. Let the pan cool enough to wipe it clean with a paper towel.
3. Heat the skillet to medium low, 250°-300°. Add about one teaspoon of butter and swirl to coat the pan. Put 1/8 of the chicken mixture on half of a flat tortilla and sprinkle with ¼ cup of cheese and 1-2 tablespoons of cilantro. Fold over to create a half circle and place the tortilla in the skillet. Repeat, cooking 2 quesadillas at a time, carefully flipping the quesadillas after 2-3 minutes so that the tortillas brown and the cheese melts.
Optional - top with guacamole, salsa and/or sour cream!

 

Coconut Curry

Ingredients:
1 can of coconut milk
½ cup chicken broth
1 tsp. salt
1 T. cornstarch
1 T. sugar
1 T. curry powder
½ lb. ground chicken or pork
2 cloves of garlic, minced
1 stalk of broccoli, cut into bite-sized pieces
(peeled stem included)
2 carrots, peeled and sliced
¼ lb. snow peas, cut in half diagonally
½ bu. green onions, cut into 1 ½ "pieces
1 sm. yellow squash
2 cups cooked brown rice
2 T. chopped fresh basil

Directions:
1. Mix the first 6 ingredients together in a medium bowl. Set aside.
2. Turn the skillet to 300° add 1 tablespoon of oil and the chicken. Cook until the chicken is no longer pink, then remove it from the pan and reserve.
3. Add a tablespoon of oil to the skillet and the garlic, broccoli and carrots. Cook for 3-4 minutes covered, stirring occasionally.
4. Add the remaining vegetables and continue to cook until the vegies are crisp-tender, about 3-4 minutes more.
5. Turn the heat to 350°, and add the liquid mixture. Cook, stirring, until the liquid thickens slightly, then add the rice and basil, mixing so the rice is evenly distributed. Enjoy!

Spicy Italian Frittata

Ingredients:
1 T. olive oil
~2 cups eggplant, diced (half of a medium)
1 medium zucchini, diced
1 cup onion, diced (half of a medium)
2 hot Italian turkey sausage
2 cups chopped fresh spinach
¼ chopped sun-dried tomatoes
½ tsp. oregano
¼ tsp. garlic powder
¼ tsp. pepper
½ tsp. salt
8 eggs
½ tsp. salt
4 oz. grated Italian blend cheese (1 cup)

Directions:
1. Preheat skillet to 300° and add oil. Add the eggplant, zucchini and onions and cook, stirring occasionally until they begin to soften.
2. Remove the casings from the sausage and add to the skillet. Break up the sausage with the spatula and continue to cook until the sausage is no longer pink and the veggies are soft.
3. Add the spinach, tomatoes, spices and ½ teaspoon of salt and continue to cook until the spinach is wilted.
4. Reduce the heat to 250°. Whisk the egg and ½ teaspoon of salt together and pour over the veggies mixture in the skillet. Shake the skillet to evenly distribute the mixture. Cover and cook for 4 minutes.
5. Remove the lid and sprinkle the cheese over the frittata. Cover again and continue to cook for another 3-4 minutes, until set.

Hearty Vegetable Soup

Ingredients:
Oil for sautéing
½ cup diced onion
2 celery stalks, diced
6-8 oz. smoked turkey sausage, diced
1-1 ½ c. butternut squash, peeled & cut into 1" cubes
1 potato, diced
1 c. cauliflower florets
1 ear of corn (about 1 cup)
2 leaves of kale, chopped (about a cup)
4 c. chicken or vegetable stock
½ tsp. dried rosemary
Black pepper to taste

Directions:
1. Heat a soup pot over medium low heat.
2. Add oil, wait a minute for it to heat, then add onions & celery. Stir, cover the pot & continue to "sweat" until crisp-tender, stirring occasionally for about 6-7 minutes.
3. Add the remaining vegetables cover & continue to cook for another 6-8 minutes until the squash and potatoes are beginning to soften.
4. Add the stock, sausage and seasoning & increase the heat to medium high. Simmer until vegetables are tender. Taste & adjust seasoning if necessary. (You should not have to add salt because the stock and sausage are salty enough. If using a stock without salt, you may need to add a little)
Note: This soup is excellent eaten immediately, but improves on the second day - make ahead or double the recipe to insure leftovers!

 

2014-15 Recipes

Apple/Fennel/Chicken Salad

Ingredients:
½ cup light mayo
1 tablespoon fresh lemon juice
2 tablespoon white or rice vinegar
1 teaspoon honey
½ teaspoon salt
1 apple
½ fennel bulb, thinly sliced
1 cup chopped kale, stems and spines removed
2 cups cabbage, thinly sliced
2 cups shredded cooked chicken*
1/3 cup Craisins
1/3 cup crumbled blue cheese
¼ cup chopped walnuts (optional)

Directions:
1. In a large bowl, whisk together the first 5 ingredients.
2. Cut the apple into sticks about 1½" - 2", and add to the dressing.
3. Add the remaining ingredients and toss to evenly coat.
4. Enjoy as an entrée salad or wrap filling.
*Great with leftover turkey also!

 

Black Bean Salsa with Tomato and Avocado

Ingredients:
Juice of a lime
½ tsp. cumin
¼ tsp. chili powder
½ tsp. salt
15 oz. can of black beans, drained
1 c. cherry tomatoes, quartered
2 ripe avocados, diced
2-3 green onions, thinly sliced
2 T. chopped cilantro
Tortilla chips

Directions:
1. Whisk the first 4 ingredients together in a medium bowl.
2. Add the remaining ingredients to the bowl and gently fold with a rubber spatula. Serve with chips.

 

Butternut Spinach Risotto

Ingredients:
1 T. olive oil
2 c. butternut squash, peeled and cut into ½" cubes
1 c. onion, diced
1 clove garlic, minced
2 c. cooked brown rice
¼ tsp. rosemary
½ tsp. dried sage
¼ tsp. salt
1 c. chicken or vegetable broth
2 c. young spinach leaves
½ c. grated jack cheese*

Directions:
1. Turn skillet to 350º. Add oil and tip to coat the bottom of the skillet.
2. Add the squash and stir with a spatula. Cover the skillet and continue to cook the squash for 5-6 minutes, stirring every couple of minutes.
3. Add the onions and garlic, cover, and continue to cook another 4-6 minutes, until the onions are translucent and the squash is tender.
4. Uncover and add the rice, herbs and salt, stirring to evenly mix.
5. Add the broth, bring to a simmer, and reduce heat to 300º. Stir until most of the liquid is absorbed.
6. Add the cheese and spinach and continue to stir until the consistency is creamy, spinach is wilted, and the cheese is melted.
* Substitute cheddar or Swiss for a stronger cheese flavor.

 

Couscous, Garbanzo & Pear Salad

Ingredients:
2 T. vinegar
½ tsp. mustard
¼ c. olive oil
¼ tsp. cumin
1 tsp. salt
1 tsp. sugar
1 c. dry couscous, cooked according to instructions
1 sm. can of garbanzo beans (1 c.)
4 oz. feta cheese, crumbled
2 celery stalks, thinly sliced
1 pickling cucumber, diced
1 ripe pear, cored & diced
¼ c. chopped parsley

Directions:
1. Combine the first 6 ingredients in a medium bowl and whisk until well blended.
2. Add the remaining ingredients to the bowl and mix together.

 

Italian Dressing

Ingredients:
1 tsp. Dijon mustard
¼ cup vinegar
1 tsp. salt
¼ tsp. pepper
¼ tsp. thyme
½ tsp. oregano
½ cup olive oil

Directions:
1. Put all the ingredients except the oil into a bowl and whisk.
2. Slowly drizzle in the olive oil, whisking constantly until the dressing is blended.

 

Raspberry Vinaigrette

Ingredients:
2 tsp. Dijon mustard
¼ cup raspberry vinegar
1 tsp. salt
¼ tsp. pepper
½ cup canola oil

Directions:
1. Put all the ingredients except the oil into a bowl and whisk.
2. Slowly drizzle in the oil, whisking constantly until the dressing is blended.

 

Creamy Herb Dressing

Ingredients:
¾ cup buttermilk
¾ cup light mayo
2 T. vinegar
½ tsp. salt
¼ tsp. pepper
2 green onion, cut into chunks
½ cup parsley leaves
¼ cup dill leaves
1 clove garlic

Directions:
1. Put all the ingredients into the blender and blend until smooth.

 

Fresh and Fruity Parfait 

Ingredients:
4 cups sliced strawberries
2 oranges
3 T. sugar
1 c. low fat ricotta
4 oz. reduced fat cream cheese, softened at room temperature
¼ cup low fat Greek yogurt or sour cream
3 T. sugar
1 T. orange zest
½ tsp. vanilla

Directions:
1. Zest the orange to make one tablespoon and set aside.
2. Put the strawberries in a bowl with the sugar. Cut the rind off the oranges, then cut the sections and add to the strawberries. Set aside, stirring occasionally so that the sugar dissolves and the fruit becomes juicy.
3. In another bowl, mash the cream cheese and ricotta together with the back of a spoon until smooth. Add the remaining ingredients and blend well.
4. Put a heaping tablespoon of fruit in the bottom of each of six serving dishes. Spoon a tablespoon of the ricotta mixture over the fruit. Repeat, making two more layers, dividing the last of the fruit and ricotta evenly among the dishes on the last layer.

Variations:
• Plant City - 3 cups of strawberries and 2 cups of blueberries, and use the zest of a lemon instead of the orange zest
• Stone Fruit - Use one each of sliced peaches, plums, nectarines and apricots, plus 12 cherries pitted and halved, with lemon zest

 

Mediterranean Pasta

Ingredients:
2 chicken Italian sausage links
1 tablespoon olive oil
1 tablespoon minced garlic
1 cup diced zucchini
1 cup diced summer squash
1 cup diced eggplant
½ cup diced onions
2 large tomatoes
1 teaspoon oregano
¼ teaspoon salt
4 ounces whole wheat penne (1 ½ c. dry), cooked according to instructions on box
2 tablespoon shredded parmesan cheese

Directions:
1. Turn the skillet to 350º. Add the olive oil. Remove the casings from the sausages and add to the skillet. Break the sausage into small pieces with the spatula and cook until almost all pink is gone.
2. Add the garlic, squashes, eggplant and onion and spread evenly in the pan. Cover the skillet, lower the temperature to 300º, and continue for about 6 minutes, stirring occasionally.
3. Meanwhile, dice the tomatoes.
4. Add the tomatoes, oregano and salt to the skillet. Cook another 3-4 minutes, until tomatoes are starting to fall apart. Add the pasta and toss to reheat.
5. Turn off the skillet, sprinkle the parmesan over the pasta, and serve.

 

Minestrone

Ingredients:
1 T. olive oil
2 celery stalks, diced
½ med. onion, diced
2 carrots, peeled and diced
½ of a fennel bulb, diced
2 cloves of garlic, minced
½ lb. lean ground beef
1 med. zucchini, diced
1 15 oz. can of diced tomatoes (fire-roasted, if available)
1 15 oz. can of cannellini beans
1 tsp. oregano
1 tsp. dried basil
½ tsp. thyme
½ tsp. black pepper
¼ tsp. chili powder
½ tsp. salt
4 cups vegetable or chicken broth
1 c. uncooked pasta

Directions:
1. Heat the pot to medium low (250°- 300°). Add the oil and the celery, onion, carrots, fennel and garlic, stir, and cover. Let the veggies "sweat" for 4-5 minutes stirring once.
2. Add the ground beef and zucchini, and cook uncovered until the meat is no longer pink, breaking it up with a spatula.
3. Add the tomatoes, beans, spices and broth, turn the heat to medium high. When the soup is simmering, add the pasta and continue to cook until the pasta is tender, about 6-7 more minutes, reducing the heat to medium low (between 200°and "warm").

 

Peace Patch Hash

Ingredients:
1 tablespoon olive oil
1 large potato, diced
½ cup green beans, diced*
½ cup onion, diced
1 cup zucchini, diced*
1 cup yellow squash, diced*
½ teaspoon salt
Pinch of pepper
½ teaspoon dried thyme
½ tablespoon butter
4 eggs, beaten

Directions:
1. Heat skillet to 350º. Add the olive oil, tilt to coat the bottom of the pan, and add the potatoes. Cook for about 5-6 minutes uncovered, stirring every couple of minutes, until the potatoes start to brown.
2. Add the green beans and onion and mix. Turn the temperature to 300º and cook for another 3-4 minutes with the lid on.
3. Add the squashes and seasoning. Continue to cook, covered, until the vegetables are softened, about 5-7 more minutes.
4. Using the spatula, push the vegetables to one side and add the butter. When the butter is melted, add the eggs to the butter side, then mix the eggs and vegetables together.
5. Continue to cook, stirring with the spatula, until the eggs are cooked solid.
*You can change these vegetables to whatever is available, such as hard squashes, greens, carrots, peppers or eggplant. Just keep it to about 2½ cups altogether.

  

Tropical Salsa

Ingredients:
1 quarter pineapple, peeled & diced
1 half mango, diced
½ small papaya, peeled & diced*
½ red bell pepper, diced
½ cup red onion, finely diced
¼ cup chopped cilantro
Serrano chili, seeded & minced
Juice of a fresh lime juice
½ tsp. salt
*Use 2 kiwis if papaya is not available.

Directions:
1. When all fruits and vegetables are prepared, put them into a bowl, squeeze the lime juice over them and sprinkle with salt. Gently fold with a spatula.
2. Serve with scoop chips.

 

Confetti Fritters with Hoisin Sauce

Ingredients for Fritters:
3 cups finely shredded cabbage (sometimes called angel hair)
1 cup finely grated, peeled sweet potato
1 packed cup finely chopped kale
3-4 green onions, sliced
1 clove garlic, minced
about ½" - 1" fresh ginger, peeled and minced
¼ cup flour
½ tsp. salt
3 eggs
Canola oil for frying

Ingredients for Sauce:
3 T. hoisin
¼ c. soy sauce
¼ tsp. ground ginger

Directions:
1. When all the vegetables are prepped, turn the skillet on to 350°.
2. Mix the first six ingredients together in a mixing bowl.
3. Sprinkle the flour and salt over the vegetable and toss well with your hands.
4. Whisk the eggs until well blended and pour over the veggies. Mix with your hands or tongs.
5. Put 2 tsp. oil in the skillet. Using a ¼ cup measuring cup, drop 4 mounds of batter in the skillet. Cook for 2-3 minutes until nicely browned before flipping. Press down on the browned side and continue to cook another 2-3 on the second side. Repeat until all the mixture is used.
6. Meanwhile, mix the sauce ingredients in a small bowl. Serve the sauce on the side.

 

Sweet Potato & Sausage Soup

Ingredients:
Oil for sautéing
1 cup diced onion
3 celery stalks, diced
2-3 carrots, sliced
2 sweet potatoes, peeled & cut into 1" cubes*
4 c. chicken or vegetable stock
8 oz. smoked turkey sausage
1 can small white beans, drained
1 tsp. dried thyme
Black pepper to taste

Directions:
1. Heat a soup pot over medium low heat.
2. Add oil, wait a minute for it to heat, then add onions, celery & carrots. Stir, cover the pot & continue to "sweat" until crisp-tender, stirring occasionally for about 10-12 minutes.
3. Add the sweet potatoes, cover & continue to cook for another 6-8 minutes until the potatoes are beginning to soften. Meanwhile, cut the sausage in 4 lengthwise, then in ½ inch pieces.
4. Add the stock, sausage and remaining ingredients & increase the heat to medium high. Simmer until heated through. Taste & adjust seasoning if necessary. (You should not have to add salt because the stock and sausage are salty enough. If using a stock without salt, you may need to add a little)

*Sweet potatoes may darken soon after cutting them so don't peel & cut ahead of time, wait until they are just about to be added.

Note: This soup is excellent eaten immediately, but improves on the second day - make ahead or double the recipe to insure leftovers!

 

Sloppy Josés

Ingredients:
½ med. onion, diced
½ red peppers, diced
3 celery stalks, diced
2 med. carrots, peeled & diced
1 T. olive oil
1 lb. ground turkey
1/3 c. minced raisins
3 T. paprika
¼ tsp. cumin
½ tsp. oregano
½ tsp. salt
¼ tsp. pepper
3 T. tomato paste
½ c. chicken stock
1/3 c. green olives
6 whole wheat hamburger buns

Directions:
1. Heat the skillet to 350°. Add the oil, and vegetables. Cook, stirring occasionally, until the veggies are crisp-tender and translucent, about 6-8 minutes.
2. Add the turkey and cook until the meat is no longer red, breaking up the clumps and stirring as it cooks, for about 5-6 minutes.
3. Add the remaining ingredients, except for the rolls, and continue cooking another 3-4 minutes until it is well-mixed. Check seasoning and add more salt if necessary.
4. Divide the mixture between the 6 buns. You may need forks!

This is also good over brown rice or mashed sweet potatoes.

Chinese Chicken Slaw

Ingredients:
2 tablespoons hoisin sauce
2 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon grainy mustard
1 small summer squash
1 small zucchini
½ cucumber, peeled and seeded
2 cups chopped kale, stems and spines removed (packed cups)
2 cups cabbage, thinly sliced
2 cups shredded cooked chicken
1/3 cup basil leaves, thinly sliced

Directions:
1. In a large bowl, whisk together the first 4 ingredients.
2. Cut the summer squash, zucchini and cucumber into sticks about
1½" - 2", and add to the dressing.
3. Add the remaining ingredients and toss to evenly coat.
*Enjoy this as an entrée salad, or fill a moistened rice paper wrap to serve as a summer roll.


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