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Happy Recipes for Everyone
- 1. Table of ConTenTs Introduction 1 Nutrition Facts Breakfast 11 Lunch 25 Sandwiches, Salads, and Soups Time-Saving Tips and Healthy Choices 49 Dinner 57 Poultry, Meat, Seafood, Vegetarian, and Pasta Healthy Snacks and Desserts 109 Recipe Resources 124
- 2. 2 nuTriTion faCTs Fruits and vegetables Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily. Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable: Food Serving Size Fruits such as apples, oranges, bananas, and pears 1 medium-sized piece Raw, cooked, canned, or frozen vegetables 1/2 cup Cut fruit 1/2 cup Raw leafy vegetables such as lettuce and spinach 1 cup Dried fruits such as raisins, apricots, and mangoes 1/4 cup Cooked peas or beans (canned or dried) 1/2 cup
- 3. 4 Whole grains Whole grains contain vitamins, minerals, and other nutrients that are important for a teen’s health and growth. Today, many foods such as white bread and white rice are made with refined grains, which are low in fiber and other nutrients found naturally in grains. Instead, it’s best to eat a variety of whole grain foods. Ideas include: Food Serving Size Whole grain bread 1 slice Whole grain pasta 1/2 cup Brown rice 1/2 cup Foods made with bulgur (cracked wheat) such as tabouli salad 1 cup Some ready-made whole grain breakfast cereals 1/2 cup Whole barley, which can be added to soups Check the Nutrition Facts label
- 4. 12 Springtime Cereal Serves 2 Ingredients 3/4 cup -wheat and barley nugget cereal 1/4 cup -100% bran cereal 2 teaspoons - toasted sunflower seeds 2 teaspoons - toasted sliced almonds 1 tablespoon - raisins 1/2 cup - bananas, sliced 1 cup - strawberries, sliced 1 cup -low-fat raspberry or strawberry yogurt Directions 1 Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl. Add the raisins, the bananas, and half of the strawberries. 2 Gently stir in the yogurt and divide between 2 bowls. Scatter the remaining strawberries over the top and enjoy! calories: 352 total Fat: 6g Fiber: 8g carbohydrates: 69g sodium: 272mg CDC Fruits & Veggies - More Matters. www.fruitsandveggiesmatter.gov
- 5. 13 Cinnamon French Toast Serves 2 Ingredients 4 slices - cinnamon bread 4 - egg whites or equivalent egg substitute 1 teaspoon - vanilla extract 1/8 teaspoon -nutmeg Cinnamon Powdered sugar Syrup Directions 1 Spray pan with non-stick spray. Crack egg whites into a bowl, discarding the yolks. Add vanilla and nutmeg. Whip well. Dip bread into egg mixture, coating both sides. 2 Over medium heat, toast bread. Sprinkle cinnamon on each side of the bread. When done, sprinkle with powdered sugar and serve. If desired, top with syrup. calories: 360 total Fat: 3g Fiber: 3g cholesterol: 0mg sodium: 780mg Copyright Mayo Foundation for Medical Education and Research. All rights reserved. Used with permission from www.MayoClinic.com.