Healthy Fall Food Favorites

Written by lyricsmama on October 16, 2013 – 12:15 PM -

Halloween is only weeks away and festive fall treats are popping up everywhere. All though the various sweet and sugary temptations are hard to resist, you don’t have to break your diet to enjoy the seasonal fare. Certified nutritionist, personal trainer and exercise physiologist, Franci Cohen, has provided recipes for fall foods that won’t break your belt.

Pumpkin Cranberry Mini Breakfast Muffins


– 1 cup all-purpose flour
– 1 cup oat flour (or fresh oats finely ground into a flour)
– 3/4 cup sugar
– 1 tsp baking soda
– 1/4 tsp salt
– 1 1/2 tsp cinnamon
– 1/4 tsp nutmeg
– 1 1/4 cups canned pumpkin puree
– 1 large egg, lightly beaten
– 1/4 cup canola oil
– 1 cup nonfat milk
– 1 cup fresh cranberries

1. Preheat oven to 350 degrees.
2. Spray a mini muffin pan with nonstick cooking spray.
3. In a large bowl, combine flour, sugar, baking soda, salt, cinnamon, and nutmeg.
4. Combine pumpkin, beaten egg, oil and milk in a separate bowl.
5. Make a well in dry ingredients and ddd pumpkin mixture and stir until combined. Lastly, fold in cranberries.
6. Fill muffin cups and bake for 17-22 minutes.


Lowfat Individual Apple Pies in their own shell


(Image credit: Google images)

– Pie crust
– 6 Granny Smith apples
– 1/4 cup sugar
– 1 Tbsp brown sugar
– 1/2 tsp cinnamon

For the filling:
1. Pre heat oven to 375 degrees.
2. Cut off the top of 4 apples and remove the inside with a spoon or scooper. Be very careful, as to not puncture the peel!
3. With the 2 additional apples, remove the skin and slice very thinly. These apple pieces will be the filling for the mini apple pies.
4. Throw the apple slices in a blow and mix with sugars and cinnamon. Scoop mixture evenly into each of the 4 hollow apples.

For the topping:
1. Roll out pie crust and slice into 1/4 inch strips. Note: You can also add a strip of pastry inside the top of the apple almost like a liner to add a little more texture and
sweetness to the pie.
2. Cover the top of the apple in a lattice pattern with pie crust strips.
3. Place apples in an 8×8 pan and add just enough water to the cover the bottom of the pan. Cover with foil and bake for 20-25 minutes.
4. Remove foil and bake for an additional 20 minutes or until crust is golden brown and sliced apples are soft


Ghostly Chocolate Pretzel Rods:


(Image credit: Google images)

– 1 box salted pretzel rods
– 16 oz fine white baking chocolate
– An edible ink black baking marker
– Wax paper

1. Melt chocolate in double boiler or on the stove.
2. Dip 1 end of a pretzel rod into melted Chocolate to cover pretzel approx. 2″ down
3. Lay chocolate covered pretzels on wax paper-lined tray
4. Repeat with remaining pretzels until all are covered in chocolate
5. Place baking tray in freezer for 5 minutes until chocolate hardens
6. Remove pretzel tray from freezer and using baking markers, draw scary ghostly faces on the pretzels.

Your ghostly pretzel rods are ready to eat!

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Posted in halloween, healthy ideas, healthy recipes, healthy snacks, recipes | 3 Comments »

Recipes Kids Will Love In Honor Of #NationalGarlicDay

Written by lyricsmama on April 19, 2013 – 8:18 AM -

Today, Friday, April 19th is National Garlic Day!

If you’re like me, you’re always searching for fun, yummy recipes to cook with the family, it can be hard to get the kids to try new foods – but sometimes just using the right ingredients can REALLY make a meal much healthier (and more delicious)!

National Garlic Day marks a day devoted to an ingredient that really packs a punch of flavor, helps the kids keep the vampires away and is scientifically proven to be a heart-healthy superfood. Just one clove can keep the family heart-healthy.

Below, you’ll find some tasty, delicious and completely kid-and-heart-friendly recipes from Chef Anthony Stewart at the Pritikin Longevity Center that include a little of this flavorful “super ingredient” to make dishes amazing! Using favorite staples like chicken, hummus and pasta, adding some garlic (with some healthy guidelines from Chef A and Pritikin) these dishes pack a lot of flavor that everyone in the family will love.

Creamed Spinach Hummus Dip

Creamed Spinach Hummus Dip

A rich and creamy variation of a classic hummus dip, this dish combines the spinach the kids “hate” to eat and adds a mix of delicious spices to serve up a fun treat! Snack on this with veggies or whole wheat pita chips or serve with dinner.


· 15 oz. garbanzo beans, cooked and drained
· ¼ cup lemon juice (adjust according to taste)
· 1 tablespoon fresh garlic, minced
· 1/8 cup fresh parsley, chopped
· ½ cup fresh dill, chopped
· 1 cup Creamed Spinach
· 1 dash Tabasco
· 1/8 teaspoon white pepper
· ½ cup chopped celery


· Puree all ingredients in food processor.
· If mixture is too thick, add 1 tablespoon water.
· Serve with raw vegetables or whole wheat pita chips.

Pasta Primavera in Roasted Garlic & Caramelized Onion Sauce

Pasta Primavera in Roasted Garlic & Caramelized Onion Sauce

Who doesn’t love pasta? Using spring’s freshest ingredients, try this recipe to add a punch of flavor to a regular dish of pasta during a family dinner night or when cooking for friends.


· 1 cup carrots, julienned (cut into long thin strips)
· 1 cup zucchini, julienned
· 1 cup yellow squash, julienned
· 1 cup sliced domestic mushrooms
· 1 red onion, julienned
· ¼ cup chopped fresh garlic
· 1 cup sliced asparagus
· 1 cup arugula leaves, chiffonade (stack leaves and roll tightly, then cut across with a sharp knife to produce fine ribbons)
· 1/8 cup basil leaves, chiffonaide
· 1/8 cup Italian parsley, chopped
· 2 cups Roasted Garlic & Caramelized Onion Sauce
· Salt-free Italian seasoning, to taste
· Black pepper to taste
· 2 pounds cooked whole-wheat pasta


· In large hot nonstick skillet, sauté carrots, zucchini, squash, mushrooms, and onions till slightly browned, about 2 minutes. Add garlic. Sauté 30 seconds.
· Add asparagus. Continue sautéing till asparagus is tender. (Time depends on thickness of asparagus.)
· Add arugula, basil, parsley, roasted garlic/onion sauce, salt-free Italian seasoning, and black pepper. Heat.
· When heated, add just-cooked pasta. Toss and serve.

Roasted Garlic & Caramelized Onion Sauce


· 2 large yellow onions, sliced
· 2 cups whole peeled garlic cloves, roasted*
· 1 tablespoon thyme, leaves picked and chopped
· 1 tablespoon rosemary, leaves picked and chopped
· ¼ cup white wine
· 2 lemons, juiced
· 1 chipotle pepper (left whole)
· 1 pint low-sodium vegetable stock


· Place garlic cloves on a nonstick sheet in the oven and bake at 350 degrees for 12 to 15 minutes on one side, then 5 minutes on the other, till brown.
· Heat a large nonstick skillet to smoking hot. Add onions, and lower heat to medium.
· Cook onions until brown and sweet. Add roasted garlic, thyme, and rosemary.
· Cook over low heat for 4 minutes. Add wine and lemon juice.
· Continue cooking till mixture is reduced about two-thirds.
· Add chipotle pepper and stock. Bring to a boil, lower heat, and simmer for 20 minutes.
· Remove chipotle pepper. Puree.

Blackened Chicken

blackened chicken

A favorite at the Pritikin Longevity Center with both parents AND kids, this extra-crunchy-extra-flavorful chicken can be great on the grill or in the oven and served with veggies or other tasty sides!


· 1 pound boneless, skinless chicken breast
· ¼ teaspoon cayenne
· ¼ teaspoon granulated onion
· ¼ teaspoon granulated garlic
· ¼ teaspoon chili powder
· ¼ teaspoon cumin, ground
· ¼ teaspoon coriander, ground
· ¼ teaspoon black peppercorns, ground
· 1 tablespoon paprika
· ½ teaspoon thyme


· Coat chicken in spice.
· In a hot skillet brown chicken with no oil or water.
· When edges brown, flip and cover cook until cooked though.
· Time depends on the thickness of the chicken.

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Posted in healthy cooking, healthy ideas, healthy meals for kids, recipes, recipes for kids | No Comments »

First Lady Michelle Obama and Big Bird Team Up to Help Get Kids Healthy

Written by lyricsmama on February 21, 2013 – 9:14 PM -

New Let’s Move! Public Service Announcements Filmed in the White House Encourage Kids to Eat Healthy and Get Active

[caption id="attachment_10246" align="aligncenter" width="344"]First Lady Michelle Obama and Big Bird teamed up to film two public service announcements encouraging kids to eat healthy and get active. First Lady Michelle Obama and Big Bird teamed up to film two public service announcements encouraging kids to eat healthy and get active.[/caption]

Washington, D.C. – First Lady Michelle Obama and Sesame Street’s Big Bird teamed up to film two public service announcements encouraging kids to eat healthy and get active. The new PSAs, which can be viewed HERE and HERE, are launched as part of the third anniversary celebration of Let’s Move! – Mrs. Obama’s initiative to ensure that all our children grow up healthy and reach their full potential.

The new PSAs feature Mrs. Obama and Big Bird in the White House showing kids how easy and delicious it is to eat healthy snacks like fruits and vegetables and demonstrating fun ways to get active like dancing and jumping. Sesame Workshop, the nonprofit educational organization behind Sesame Street, will distribute these PSAs to 320 PBS Stations, Sesame Workshop’s partner channels as part of their Healthy Habits for Life Initiative. The PSAs are also posted on the Sesame Street and Let’s Move! websites.

These PSAs are part of the celebration of Let’s Move!’s third anniversary. Next week, the First Lady will kick off a two day nation-wide tour celebrating the anniversary by showcasing progress and announcing new ways the country is coming together around the health of our children.

Mrs. Obama launched Let’s Move! on February 9, 2010 to unite the country around our kids’ health and create real support for families to live healthier lives. Since then parents, business leaders, educators, elected officials, military leaders, chefs, physicians, athletes, childcare providers, community and faith leaders, and kids themselves have stepped up to improve the health of our nation’s children.

Thanks to these efforts, families now have access to more information to make healthier decisions for their children. Young people now have more opportunities for physical activity in their communities. Food in schools has been dramatically improved.  More Americans now have access to healthy, affordable food closer to home. And the national childhood obesity rate has leveled off, and even declined in some cities and states.

More information on three years of healthy changes can be found here:

About Sesame Workshop:  Sesame Workshop is the nonprofit educational organization that revolutionized children’s television programming with the landmark Sesame Street.  The Workshop produces local Sesame Street programs, seen in over 150 countries, and other acclaimed shows to help bridge the literacy gap including The Electric Company.  Beyond television, the Workshop produces content for multiple media platforms on a wide range of issues including literacy, health and military deployment. Initiatives meet specific needs to help young children and families develop critical skills, acquire healthy habits and build emotional strength to prepare them for lifelong learning.  Learn more at
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Healthy Ideas…

Written by lyricsmama on January 16, 2009 – 9:54 PM -

A lot of families are trying to be healthier, and Stop & Shop wants to help you do that. Stop & Shop has launched a new program called “Healthy Ideas” which is a new food labeling project that will help show and give families the healthier options at the grocery store.

Stop & Shop wants to make it easy for shoppers to find the healthy foods, and direct them in the right direction without having to read the labels and spend too much time in the isles. They know that calories, fat, cholesterol, and sodium are things that matter when choosing healthier options so they’ve developed criteria that evaluated foods based on the FDA and USDA guidelines. They also took the time to make sure that every Healthy Ideas food has at least 10% of the daily recommended amount of one nutrient such as Calcium or Vitamin C.

Next time your out at Stop & Shop, make sure to keep an eye outs for the Healthy Ideas symbol on shelf labels, and you can know that you’re choosing healthier options for your family. For more information on the Healthy Ideas program visit

Thanks to Mom Central

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