Think Variety; Think Color:

10 Minute Veggie Soup 

From the Cool Fuel for Kids Cookbook

This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Soups

Think Variety; Think Color:

Preparation time: 10 minutes; allow to rest for 5 minutes before serving

Serves: 6

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

Combine chicken broth, diced tomatoes, basil, and onion powder. Bring to a simmer and add pasta and frozen vegetable mix (broccoli, cauliflower, and carrot mix is great in this recipe). Cook for 6 minutes and remove from heat.

Note: Pasta will not be cooked all the way through. Let soup sit for 5 minutes, and pasta will become soft. Soup will then be ready to serve.

From the Cool Fuel for Kids Cookbook

Credit: Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Fig, Apple, and Chicken Stir-Fry

Preparation Time: 30 minutes or less

2/3 cup low-sodium chicken broth 2 tablespoons light soy sauce 1 tablespoon water 2 teaspoons cornstarch 1/2 teaspoon sugar 1 tablespoon + 2 teaspoons canola oil 12 oz. (3) boneless, skinless chicken breast halves, cut into bite-size chunks 8 dried figs, chopped 1 medium red apple, cored and cut into 1/2-inch cubes 4 oz. snow peas, trimmed 1 medium carrot, cut diagonally into thin slices 2 cups bok choy, cut into 1-inch pieces 1 scallion, sliced rice or noodles for serving (optional)

To make the sauce: In a small bowl, whisk together the broth, soy sauce, water, cornstarch, and sugar until blended and smooth. To make the stir-fry: Heat a large skillet or wok over high heat until hot. Add 1 tablespoon of the oil and the chicken; stir-fry until the chicken is no longer pink and the juices run clear. Transfer the chicken to a bowl. Add 1 teaspoon oil to the skillet. Add the dried figs, apple, snow peas, and carrot; stir-fry for 3 minutes. Add to the chicken in the bowl. Add the remaining 1 teaspoon oil, bok choy, and scallion to the skillet; stir-fry for 1 minute. Return the chicken mixture to the skillet along with 1/2 cup of the sauce. Stir-fry until the sauce thickens and boils. Serve with rice or noodles, if desired.

Serves:  4
1 Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
Nutrition Information per Serving:
Calories: 250 Total Fat: 7.4g Saturated Fat: 0.9g % of Calories from Fat: 26% % of Calories from Saturated Fat: 3%		Protein: 23g Carbohydrates: 24g Cholesterol: 50mg Dietary Fiber: 5g Sodium: 383mg
Each serving provides: An excellent source of vitamin A, vitamin C and a good source of folate, calcium, magnesium, potassium and fiber.

Spinach and Bow Ties

2 cups (4oz) uncooked bow tie pasta 2-10oz boxes frozen, chopped spinach 3 tablespoons ranch dressing 2 tablespoons shredded, reduced fat cheddar cheese
Cook pasta according to directions on package. Drain and cool. Microwave spinach on high for 2-3 minutes until thawed. Drain well. Combine drained spinach, cooked pasta and dressing in a casserole dish. Top with shredded cheese and microwave on high for 3-4 minutes.
Serves:  4
1 Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
Nutrition Information per Serving:
Calories: 209 Total Fat: 7.2g Saturated Fat: 1.3g % of Calories from Fat: 31% % of Calories from Saturated Fat: 5%		Protein: 11g Carbohydrates: 29g Cholesterol: 6mg Dietary Fiber: 6g Sodium: 259mg
Each serving provides: An excellent source of vitamin A, vitamin C, calcium, magnesium and fiber, and a good source of potassium.

Galloping Good Eggplant 

From the Cool Fuel Cookbook for Kids

This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Side Dishes

Think Variety; Think Color:

Preparation time: 25 Minutes

Serves: 1

Cups of Fruits and Vegetables per Serving: 1 ½

Spray skillet with cooking oil. Sauté eggplant, mushrooms, and tomatoes in skillet until tender but cooked. Drain off extra juice and top with shredded or ‘peeled’ cheese. Let it melt.

Each serving provides: An excellent source of vitamins A and C, and a good source of potassium, calcium and fiber.

From the Cool Fuel Cookbook for Kids

Credit: Recipe is courtesy of Produce for Better Health Foundation and Shoney's, Inc. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Tropical Fruit Snacking Cup 

The distinct flavors of the tropics are intense in this refreshing, healthy, fruity snack.

This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Snacks

Think Variety; Think Color:

Preparation time: 30 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

Combine all ingredients and chill for 30 minutes. To serve, spoon into chilled or frosty glasses, serve cold and enjoy.

*Chef's Notes: Fruit nectars are available in the canned juice area of most grocery stores. They are fruit beverages that have high levels of both fruit juice and pulp and carry a more concentrated fruit flavor.  

Each serving provides:  An excellent source of vitamin C, and a good source of vitamin A, potassium and fiber.

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 139	Carbohydrates: 36g
Total Fat: 0.7g	Cholesterol: 0mg
Saturated Fat: 0.1g	Dietary Fiber: 4g
% of Calories from Fat: 4%	Sodium: 4mg
Protein: 2g