Apple Carrot Whole Grain Kefir "Cupcake" Muffins

Yay! More healthy cupcakes!  These are made with carrots, apples or pineapple, kefir, and whole wheat.  Super yummy!  You can frost them with cream cheese icing or just eat them as muffins.  Very moist and delicious!






Ingredients:
2 cups grated carrots
2 cups grated apples OR 1 large can drained crushed pineapple
1 1/2 cups sugar or equivalent sugar alternative
1/2 cup coconut oil or melted butter
1/2 cup ripened milk kefir
3 large eggs
2 tsp vanilla
3 cups whole wheat flour
3 tsp cinnamon
1 tsp salt
2 tsp baking soda*

Preheat oven to 375 degrees.  Cream together sugar, eggs, oil, kefir carrots, apples, and vanilla.  In a separate bowl combine remaining ingredients and then gradually combine to carrot mixture.  Stir until well blended.  To use the kefir as leavening, let batter stand on countertop for 1-2 hours before baking.

Pour into lined muffin cups.  Bake for 20-25 minutes or until a toothpick comes out clean.

*Depending on your kefir, baking soda may not be needed.  Kefir acts as leavening.

Zucchini "Cupcake" Muffins

This healthy muffin packs in the nutrition of zucchini, whole wheat, and flax seed meal for a brain-boosting breakfast "cupcake" my kids love!

Prep: 15 minutes
Bake: 14-55 Minutes
Yield: 24 regular muffins or 48 mini muffins or 2 loaves of bread

2 3/4 cups whole wheat flour
1/4 cup ground flax seed meal
2 tsp ground cinnamon
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1/2 tsp ground nutmeg
2 cups sugar (or substitute 1 ripe, mashed banana for 2/3 cup of sugar)
3 cups finely shredded zucchini
1/2 cup cooking oil
2 eggs
1/2 tsp shredded lemon peel (optional)
1 cup chopped nuts (optional)
1 cup chocolate chips (optional)

Line muffin tins with paper wrappers. In a medium bowl combine wet ingredients and stir until well mixed. Top with dry ingredients and stir together all at once until just blended. Spoon batter into cupcake tins. Baking time will vary by size of your muffins, they are done when a toothpick comes out clean or the top cracks. Mini muffins take around 14 minutes, larger muffins will take longer.

This recipe will alternately make 2 loaves of zucchini bread, baked at 350 F for 55 minutes.

Strawberries and Cream Bars

This recipe has been shared in Martha's Everyday Food Magazine and at Pip and Ebby's blog where you can see the original recipe along with pictures. I served this dessert at my recent book club meeting and it was a huge hit. It will become a Summertime staple at my house!

Prep: 20 minutes, plus freezing time
Yield: 12-15 bars

In a blender or food processor, combine:
2 pounds strawberries, hulled and halved
3/4 cup sugar
Pinch of coarse salt

Puree until smooth. Pour into a 9x13 baking dish and transfer to the freezer. Scrape with a fork every 30 minutes until mixture is thick and slushy for about 2 total hours.

In a large bowl, using an electric mixer, beat 7 large egg whites on high speed until foamy. With mixer on medium, gradually add 3/4 cup sugar. Increase speed to high and beat until stiff, glossy peaks form, about 3 minutes.

In another medium bowl, beat the following on high speed until stiff peaks form, about 1 to 2 minutes:

2/3 cup cold heavy cream cream
1 teaspoon vanilla

With a rubber spatula, gently fold whipped cream into egg white mixture. Pour over the strawberry mixture and smooth the top with a rubber spatula. Freeze until firm, about 4 hours (or, covered, up to 3 days), before cutting into 12 squares.

Shrimp Kabobs

Prep: 15 minutes
Yield: 6 large Skewers

Ingredients:
1 lb frozen cooked shrimp, thawed under cold running water
2 small zuchinni, cut in thick slices
1 yellow bell pepper cut into 1 inch chunks
4 roma tomatoes, cut in thick slices
1 onion, cut in 1 inch chunks
1/4 cup cooking oil
1 tbs fresh minced garlic
1 cut lime

Alternate shrimp and vegetables on skewers. Combine oil and garlic to allow flavors to marry. Brush kabobs with oil and garlic mixture and cook over medium heat until shrimp is warmed through and veggies are tender. Spritz with lime and serve.

Tips and Tricks:

These were a huge hit with my family.  I like to drizzle with hot sauce for a bit of a kick.

Chicken Pasta Salad with Poppy Seed Dressing

I have a weakness for pasta salad.  This is one that my husband, mom, grandma and kids all loved.  Guess what, its super healthy too.


Serves 4
Dressing:
1/2 cup fat free sugar free vanilla yogurt
2 tsp vinegar
1 tsp grated lemon zest 
1/2 tsp poppy seeds
1/4 tsp salt
1/4 tsp pepper

Salad:
6 Oz dry whole grain penne pasta
12 oz cooked skinless chicken breast, cubed
3 oz spinach cut in bite size pieces
1 small red bell pepper, chopped
1 small red onion, halved & slivered
1/4 cup almonds, dry roasted
1 to 2 tbs milk, optional

In a small bowl, whisk together dressing ingredients. Set aside.
Prepare the pasta according to package directions, omitting the salt.  Drain.  Rinse under cool water until cool.  Drain well.

In a large bowl, stir together pasta, chicken, spinach, bell pepper, and onion.  Pour the dressing over the salad, tossing to coat.  Serve sprinkled with almonds and refrigerate up to 4 hours, sprinkling with almonds just before serving.  Add milk if salad is dry after refrigeration to add moisture.

Nutrients per serving:
Calories: 364, Total fat 7.5g, Saturated fat 1g, trans fat 0g.  Polyunsaturated fat 2g, monounsaturated fat 3g, cholesterol 73 mg, sodium 238 mg.  Carbs 40g, Fiber 6 g, sugars 6g, protein, 35 g.

Tips and Tricks:

I substituted regular (not sugar free) low fat yogurt because I try to keep chemical sweeteners out of my home.  I didn't have lemon zest, so I used lemon juice in place of the zest and vinegar.  There was no spinach in the store, so I bought arugula and wilted it slightly, it gave a delicious, nutty flavor to the salad.

Tomato and Roasted Red Bell Pepper Soup

I served this soup at a lunch with my mom and grandma, it was a big hit, with lots of flavor and very few calories.


Serves 4

1 14.5 oz can no salt added diced tomatoes, undrained
1 3/4 cup fat free, low sodium chicken broth
1/2 cup roasted red bell peppers, drained if bottled  (to make, roast bell peppers under broiler until skin starts to black, peel  and chop)
1 tbs dried basil
1 1/2 tsp dried oregano
1/8 tsp crushed red pepper flakes
2 tsp olive oil
1/4 tsp sugar
1/8 tsp salt


In saucepan stir together tomatoes with liquid, broth, roasted peppers, basil, oregano, and red pepper flakes.  Bring to a boil over high heat.  Reduce and simmer, covered, for 10 minutes.  Remove from heat, stir in oil, sugar and salt..

Nutrients per serving:
Calories, 57, Fat 2.5g, Saturated fat, 0.5g,  Trans fat 0.0 g, Polyunsaturated fat 0.5 g, monounsaturated fat 1.5g, cholesterol 0mg, sodium 127 mg, carbohydrates 7 g, fiber 1g, Sugars 4g, Protein 2g.
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Six Week Bran Muffins

These muffins are called "six week" because the batter will safely keep in the fridge (in a sealed container) for a long time. It makes a big batch, but it won't take you six weeks to use it up, enjoying hot fresh muffins in the morning!

1 1/2 cups chopped dates, raisins, craisins, or golden raisins
5 tsp Baking Soda
2 cups boiling water
1 cup butter
4 eggs
5 cups flour
2 cups sugar
1 quart buttermilk
2 cups 40% bran flakes
2 cups All Bran cereal
1 tsp salt
1 cup walnuts (optional)

In a bowl mix dates or raisins with baking soda. Over this pour 2 cups boiling water and let cool. In a separate bowl, cream butter and sugar. Add eggs, one at a time. Stir in buttermilk alternately with flour and salt add bran flakes and All Bran and stir until moistened. Then, add the baking soda mixture. Stir just until moistened--do not overmix! Put in well greased muffin tins. Bake at 400 degrees for 20 minutes.

Store leftovers in a tight container in refrigerator for up to six weeks.

Oatmeal Applesauce Struesel Muffins

I am craving muffins today, so I'm trying these out. I found the recipe at Cooks.com. I'm going to use whole wheat flour & regular rolled oats instead of quick. I'll let you know how they turn out!

1 1/2 c. quick oatmeal
1 1/4 c. flour
3/4 tsp. cinnamon
1 tsp. baking powder
1 tsp. baking soda
1 c. unsweetened applesauce
1/2 c. skim milk
1/2 c. brown sugar
3 tbsp. veg. oil
1 egg white

Mix together in order given. Top with the following:

1/4 c. oatmeal
1 tbsp. brown sugar
1/8 tsp. cinnamon
1 tbsp. melted butter

Bake in a preheated 375F oven for about 15 minutes, or until done (depends upon the size of the muffins).

Tips and Tricks:
These just came out of the oven and they are good but could stand a few small improvements--next time I will add a dash of salt to the recipe and use a whole egg, not just the white. I think this will improve the flavor. I didn't get a chance to try the whole wheat as planned because I'm out of flour in my freezer. Serve them with butter & honey for the best taste.

Meals In A Jiffy

Recently, I posed a question to the members of an online forum I belong to. "You have ten minutes to get dinner on the table. What do you make?"

Overwhelmingly, the answers were things like hot dogs or macaroni and cheese or canned soup. Things, in other words, that are quick but not necessarily healthy.

Hot dogs or macaroni and cheese or canned soup make a quick and easy dinner every once in awhile, but what if your consistently pressed for time? A friend of mine with two kids in school, sports and other activities, who also commutes an hour each way to her full time job, and who is a single mom, says that she rarely has time to put a lot of effort into making dinner. She says, "My schedule means I don't have the time or the energy to cook a complicated meal, but I also don't want my kids to eat a lot of processed foods that are unhealthy." Her solution was to invest in a copy of Rachael Ray's 30 Minute Meals cookbook, and then further slash the time spent cooking by buying convenient versions of healthy ingredients. Precooked and precubed white meat chicken, for example, or shredded cheese over block cheese or prewashed bagged salad.

Tonight, I fed my family Panko Crusted Chicken with salads, steamed peas and baked potatoes. The meal actually took me about fifteen minutes to cook, because I was also refereeing a disagreement over a toy between my kids. But had I been able to give dinner my undivided attention, it would have been on the table in ten minutes.

Here's how: I used Perdue chicken tenders over chicken breast, because they are smaller and thinner, thus cook faster. I used a pastry brush to apply a thin layer of ranch salad dressing to the chicken, rolled them in panko (Japanese bread crumbs) and then cooked them in olive oil in a skillet. While the chicken cooked, I scrubbed and pierced a couple of potatoes, then microwaved them on high for 8 minutes. Then I made the salads. When the potatoes were done, I used my Pampered Chef microwave steamer to cook the peas for 5 minutes.

By the time the peas were cooked, the chicken was nice and crispy and the potatoes had cooled enough to eat. Dinner was served!

This meal did require some forethought, because I already had my meat thawed and my lettuce and other produce washed and ready to chop. But it required very little of my time to make it and I felt good that I had prepared a healthy and tasty meal.

I also like the Perdue Perfect Portions chicken breasts because they can be baked in ten minutes without thawing them. I also utilize instant brown rice and frozen vegetable mixes to make fast and easy stirfries on busy nights.

How about you? Given the Ten Minute Meal challenge, what would you make?

Make It Healthier

From the Mayo Clinic: 5 Ways to Make Over Your Recipes for Health

1. Reduce the amount of fat, sugar and sodium
   

   With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. By cutting fat and sugar, you also cut calories. How much can you leave out without affecting the flavor and consistency of the food? Apply the following general guidelines:

   • Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana, pureed pumpkin, or prune puree. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of your local grocery store.
   • Sugar. Reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food.
   • Sodium. Reduce salt by one-half in baked goods that don't require yeast. For foods that require yeast, don't reduce the amount of salt, which is necessary for leavening. Without salt, the foods may become dense and flat. For most main dishes, salads, soups and other foods, however, you can reduce the salt by one-half or eliminate it completely.

   Other ingredients may contain sugar, fat and sodium, and you can decrease them as well. For example, if the recipe calls for 1 cup shredded cheddar cheese, use 1/2 cup instead. Or use less soy sauce than is indicated to decrease the amount of sodium in the food.

2. Make a healthy substitution
   

   Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup. The Mayo Clinic has more tips on Ingredient Substitutions

3. Delete an ingredient

   In some recipes, you can delete an ingredient altogether; likely candidates include items you add out of habit or for appearance, such as frosting, coconut or nuts, which are high in fat and calories. Other possibilities include optional condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of sodium, sugar, fat and calories.

4. Change the method of preparation

   Healthy cooking techniques - such as braising, broiling, grilling and steaming - can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or sodium. If your recipe calls for frying the ingredients in oil or butter, try baking, broiling or poaching the food instead. If the directions say to baste the meat or vegetables in oil or drippings, use wine, fruit juice, vegetable juice or fat-free vegetable broth instead. Using nonstick pans or spraying pans with nonstick cooking spray will further reduce the amount of fat and calories added to your meals.

5. Change the portion size

   No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions have less fat, calories and sodium and allow you to eat a wider variety of foods during a meal. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need.

Smooth & Creamy Broccoli Cheese Soup

Yield: 5 servings
Prep: 30 minutes

2 tablespoons margarine
1/2 cup chopped onion
3/4 cup chopped celery
2 (10 oz.) packages frozen broccoli, thawed enough to separate
2 cups fat-free chicken broth
1 cup nonfat milk
1/2 lb. processed reduced-fat cheese (Velveeta), cubed
salt and pepper to taste

In medium saucepan, heat the margarine. Add onion, celery and cook until wilted. Add broccoli and broth. Quickly bring to a boil. Cover and simmer until broccoli is tender, about 5 minutes. Puree in blender (will need to do in two batches). In the saucepan, stir together the broccoli puree, milk and cheese. Add salt and pepper to taste, and then heat. If the soup is thicker than you like, add more broth or milk and re-season.


Tips & Tricks:
Use low fat cheddar in place of processed cheese. Add 1 tbs flour just after adding the cheese, which helps the cheese blend in smoothly.

Nutrition Facts:
Calories: 230.5
Fat: 10.9 g
Carbohydrates: 16.6 g
Protein: 18.7 g

Beef Stew with Mushrooms

Prep: 45 minutes, plus 8 hours in slowcooker
Yield: 8 servings

4 teaspoons canola oil, divided
2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
3/4 pound white mushrooms
3 tablespoons all-purpose flour
2 cups beef broth
4 large carrots, peeled and cut into 1-inch pieces
1 large onion, chopped
1 clove garlic, minced
1 1/2 tablespoons Dijon mustard
1 teaspoon caraway seeds
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 bay leaf

1. Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.
2. Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in beef broth; bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.
3. Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.
4. Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.

NUTRITION INFORMATION: Per serving: 272 calories; 9 g fat (3 g sat, 4 g mono); 72 mg cholesterol; 16 g carbohydrate; 27 g protein; 2 g fiber; 359 mg sodium.

Tips & Tricks:
The original recipe calls for beer, which I substituted for beef brother since my family does not drink alcohol or cook with it.

Wok Seared Chicken and Vegetables

Prep: 35 minutes
Yield: 4 servings

2 teaspoons coriander seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 tablespoon cornstarch
3/4 teaspoon salt
1/2 teaspoon ground turmeric
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
3 tablespoons canola oil, divided
2 large carrots, cut into 1/4-inch-thick slices
1 large green bell pepper, cut into 1-inch cubes
1 small red onion, cut into 1/2-inch cubes
4 large cloves garlic, thinly sliced
3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1 tablespoon lime juice
1/2 cup firmly packed fresh mint leaves, finely chopped

Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.

Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.

Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

Tips & Tricks
This cooks fast, so pre measure your ingredients!

Nutrition Facts Per serving: 271 calories; 14 g fat (2 g sat, 7 g mono); 63 mg cholesterol; 13 g carbohydrate; 25 g protein; 4 g fiber; 524 mg sodium; 514 mg potassium.

Nutrition bonus: Vitamin A (140% daily value), Vitamin C (70% dv), Iron (20% dv), Fiber (16% dv), Potassium (15% dv).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 3 lean meat, 1 1/2 fat

Cream Soup Mix

A lot of quick and easy recipes, or recipes for things to cook in a crockpot call for canned cream soup. Depending on the brand you buy, cream soups can pack a wallop when it comes to fat and sodium. For example, 1/2 cup of Campbell's condensed cream of chicken soup has 120 calories, 8 grams of fat (2.5 grams saturated fat) and 870 mg of sodium. The 98% fat-free version still contains 590 mg of sodium and the Healthy Request version has 460 mg.

If you're watching your fat or salt intake, or just don't have the storage space for canned goods, try this mix instead.



2 cups nonfat dry milk powder
3/4 cup cornstarch
1/4 cup reduced-sodium chicken bouillon granules
1 teaspoon onion powder
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon white pepper

In a small bowl, combine all ingredients. Store in an airtight container in a cool dry place for up to 1 year.

To use, whisk 1 1/4 cups water with 1/3 cup dry mix. Bring to a boil over medium heat, cook and stir for 20 minutes or until thickened. Use in place of one 10 3/4 oz can of condensed cream soup.

Nutrition Facts
1/3 cup mix equals 149 calories, 1 g fat (o sat. fat), 5 mg cholesterol, 168 mg sodium, 25 g carbohydrate, 0 g fiber, 10 g protein
Diabetic Exchanges
1 starch, 1 fat-free milk

Yummy Ways To Prepare Veggies

My son is super picky, and he went through a phase where he didn't want to eat any vegetables at all. Luckily, it was short lived and he eats much better now, but there are still some veggies he won't eat.

Many kids and a lot of adults fall short of the eight servings of vegetables recommended by nutritionists, and one of the biggest reasons is because people don't like the way vegetables taste. Fortunately, there are easy ways to dress up those same old carrots. Here are some ideas from Prevention magazine for preparing vegetables so they taste good, yet maintain their healthfulness.

POTATOES

Twice baked potatoes with broccoli: Scoop the flesh out of baked potatoes, mash with steamed broccoli and cottage cheese, then stuff filling back into skin.

Low-fat potato salad: Toss steamed, quartered new potatoes with green beans and dress with honey mustard and olive oil.

Gnocchi: Check the refrigerated section at the grocery store for these pasta made with potatoes. Serve with steamed peas and pesto.

If you don't like potatoes, try cauliflower. The texture is similar, and it makes a great base for cream soups.

CARROTS

Honey Carrots: Steam carrots until just tender. Add butter and honey for a sweet side dish.

Sandwich Topping: Finely shred carrots and mix with peanut butter, then spread on whole grain bread for a crunchy sandwich.

Carrot fries: Slice carrots lengthwise and coat with olive oil, salt and pepper. Roast at 450 for 30-40 minutes for a nutritious twist on french fries.

If you don't like carrots, try butternut squash. This vegetable becomes sweeter when you cook it. Or slice it and toss it into stews, soups or pasta dishes.

TOMATOES
Insalata caprese: Serve sliced tomatoes with fresh mozzarella and fresh basil. Drizzle with olive oil and balsamic vinegar.

Roasted Tomatoes and Chicken: Quarter plum tomatoes, coat with olive oil, salt and pepper and roast at 400 for 20 minutes. Serve over grilled chicken.

Southwestern rice: toss brown rice with canned diced tomatoes and chilies. Serve with shredded cheese.

If you don't like tomatoes, try red bell peppers. Serve raw with dip, or roast with onions, or puree to add to sauces.

BROCCOLI
Dips: Microwave florets until tender and serve with ranch dressing or melted cheddar cheese.

Vegetable salad: Microwave florets and let cool, then combine with grape tomatoes, lemon juice and olive oil.

Pasta Salad: Combine florets with penne pasta and chicken tenders, then top with marinara sauce and red pepper flakes.

If you don't like broccoli, try asparagus. Wrap asparagus in chicken breasts and bake, or chop and steam, or coat in olive oil and roast.

CORN
Polenta: Top cooked polenta with marinara sauce and mozzarella cheese.

Chicken salad: Steam frozen corn, cool and combine with black beans, cooked chicken, scallions, olive oil, lime juice and garlic powder.

Creamed corn: Mix frozen corn with canned cream corn, bake until set and sprinkle with cheese.

If you don't like corn, try peas. Add to rice for a colorful side dish, or toss into soups and stews.

Lentil, Sausage & Rice Soup

This recipe comes to us from Mrs. Micah.

Yield: 10+ Servings
Prep: 2 hours

1 Sausage
2 c. dried lentils
2 c. rice (brown is healthiest)
11 c. water or chicken broth or both (if you don’t have any broth, bullion will add some flavor)
2 carrots
1 onion
1 1/2 tsp. paprika
salt & pepper to taste

If not using broth, heat water and add bullion cubes. You don’t have to make the exact amount’s worth of chicken broth, but a few cubes will add flavor. Or just pour broth into the pan. Add rice & lentils. Bring to a boil and then simmer. While water is coming to a boil, brown the sausage and add to the pot. Let simmer 1 hour, stirring occasionally. Dice carrots and onion. Add to soup along with paprika. Let simmer another 35-45 minutes, stirring occasionally. Salt and pepper to taste.

This recipe costs less than $10 to make and has at least 10 servings. Most of the cost $4 is in the sausage, so you can always add more lentils and throw in some pepper for spice. Or use leftover meat.

Moms Sound Off: Is It Okay To Hide Veggies In Food?

Last week, I introduced a new item on our sidebar, The Cook's Library, which is a list of cookbooks and magazines that we like.

One of the books I mentioned is the new book by Jessica Seinfeld, 'Deliciously Deceptive,' in which the recipes include pureed vegetables hidden inside dishes such as brownies, mashed potatoes, chicken nuggets, et cetera.

I had no idea at the time I wrote the post how controversial Seinfeld's book, and others that are similar to it, would be. The biggest complaint seems to be that people find the idea of sneaking healthy foods into kids to be dishonest, and many have said that they feel following this practice will do more harm than good, as moms should be encouraging healthy eating.

What is your opinion? Do you think it's dishonest to hide vegetables in other foods? Do you find it easy to get your children to try new foods and eat their veggies? Would you consider your kids picky eaters?

I have decided that I don't need the Deliciously Deceptive book, but not because it's a bad book or because I object to the idea of hiding vegetables. It's just because I'm a good enough cook that I don't need a recipe for macaroni and cheese, and because I'm not inclined to spend the time pureeing vegetables.

The author is clear that her book is not advocating this method as an alternative to offering vegetables in their usual form or teaching kids about healthy eating choices. Rather, she acknowledges that kids can have bizarre eating habits and that as long as you make sure healthy foods are right where they can choose to eat them, what they can't see what hurt them.

Even before this book was published, I put extra veggies in my food. Finely diced carrots in chicken salad, chopped onions in scrambled eggs, shredded zucchini in meatloaf. I serve those "beefed up" foods along with whole grains and fresh vegetables. My son has been picky in the past, so it makes me feel better knowing that even if he chooses not to eat his broccoli, he's still getting some vegetables from the other dishes I made. When he was a baby, he was briefly classified as a failure to thrive baby, due to an undiagnosed food allergy, and my pediatrician told me to "get the food into him, any way you can." I involve him in every aspect of cooking, and that has made a big difference in how well he eats, but he still has days when he doesn't eat well.

I think the difference is in using the 'hiding veggies' method as the primary way to get veggies into your kids and using is as insurance in case the usual method doesn't work. Let's face it, not every mom is comfortable in the kitchen and plenty of parents can use some guidance on how to make something healthier. As for being dishonest, don't we tell our kids that a man from the North Pole comes down the chimney every Christmas with a sack full of gifts? What's the difference?

Let us know what you think? Is hiding vegetables in other foods an offensive idea, or is it one you have used in the past? What are some of your tricks for getting your kids to try vegetables (and like them)?

Spotlight On Produce: Apples

If there is one sure sign that fall is here, it's the scent of baking apples. When I was a kid, my family used to camp in the mountains and stop for homegrown apples on the way home. The smell of crockpot applesauce is one of the strongest scent memories of my childhood, and now that I'm grown, I make my own applesauce every fall.

Apples are a white-fleshed fruit with red, yellow or green skin and a crisp texture. Apples range in taste from sweet to tart, depending on the variety. The apple is a member of the rose family.

Apples are an excellent source of both soluble and insoluble fiber, as well as antioxidants and Vitamin C. Apples contain fructose, a natural simple sugar, that helps stabilize blood sugar.

Apples are in season in the northern hemisphere from late summer to early winter, but are available year round due to importing fresh fruit or cold storage. Try adding diced apples to fruit salads or dipping raw apple slices in caramel sauce for a sweet treat. Add apples to breads and muffins, or pair apples with cheese for a European-style dessert. Bake an All-American apple pie, or use applesauce to replace most of the oil in baked goods for a healthy alternative.

When selecting apples, look for rich, vibrant color and firm flesh. Pass on apples that are soft, those that have broken skin or those with bruises. Whether you choose sweet or tart apples is up to your personal preference, but tart apples, such as Granny Smith, retain their texture the best when cooked.

What are some of your favorite ways to cook with apples?

Thai Chicken-Broccoli Wraps

This delicious recipe is from the latest issue of Parents Magazine

Yield: 6 sandwiches
Prep: 20 minutes

12 oz boneless chicken breast strips
1/4 tsp garlic salt
2 cups broccoli-slaw mix
1/4 tsp ground ginger
Peanut sauce (recipe below)
3 10-inch whole wheat tortillas, warmed

Sprinkle chicken strips with garlic salt. Coat a large, nonstick skillet with cooking spray. Cook and stir seasoned chicken in hot skillet over medium-high heat for 3-4 minutes or until cooked through. Remove chicken from skillet and keep warm. Coat pan again with cooking spray, add broccoli slaw and ginger to skillet. Cook stirring constantly until vegetables are crisp-tender.

Peanut Sauce:
3 tbs peanut butter
2 tbs hot water
1 tbs reduced sodium soy sauce
1/2 tsp minced garlic
1/4 tsp ginger.

Heat over low heat, stirring constantly, until smooth.

Spread tortillas with peanut sauce. Top with chicken strips and broccoli slaw mix. Roll up each tortilla, and cut in half. Serve immediately.

Tips and Tricks:
I use fresh garlic, in place of garlic salt & stir fry with the chicken.

How Kids Can Help:
Kids can help assemble tortillas.

Nutrition Facts:
223 Calories, 19 g protein, 7 grams fat, 21g carbs, 71 mg calcium, 4g fiber.

Rustic Potato-Leek Soup

This recipe was submitted by Jen of Mythbuster Beauty. She has a great site dedicated to great skincare & beauty products, she reviews several products & companies each week! Great site, be sure to check her out!

4 pounds leeks (rinsed and and chopped into 1 inch pieces. Use only white and 3 inches of light green portion)
4 tb. butter, unsalted
1 tb. Wondra Flour, or Flour
5 cups chicken stock, or canned broth
1 bay leaf
2 lbs. red potatoes chopped

Heat the butter and I usually add some chopped bacon into a large stockpot (I love my Le Creuset pan for this), until melted and foaming. Stir in leeks and increase heat and cover for 15-20 minutes, but do not brown the leeks.

Sprinkle flour over the leeks and coat evenly until it dissolves.

Increase the heat and pour in the stock, whisking continually. Add the bay leaf, potatoes and bring to a boil. Then reduce heat and let simmer for 15 minutes. Discard bay leaf and season with salt and pepper to taste.

There are 2 variations of this soup that I haven't tried, one adds Kielbasa, and the other White Beans to this soup.

*This recipe is from a cookbook called "The Best Recipe Soups and Stews" by Cooks Illustrated.