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Faster Food for Healthier Kids

Recipes

Yummy Yogurt Fruit Dip

Use as a refreshing dip for seasonal fruits. Makes a great snack or dessert.

Utensils: Ingredients:

  • 1 cup nonfat vanilla yogurt
  • 2 Tbsp brown sugar
  • 1/4 cup low-fat granola
  • 1 apple, sliced
  • 1 cup strawberries, sliced
  • 1 pear, sliced
  • 1 banana, sliced
  • 1 kiwi, peel removed and sliced
  • Other fruit, in season

Directions:

In a small bowl, stir yogurt, brown sugar and granola until well mixed. Cut fruit and place on a platter. Put toothpicks in each piece of fruit, if desired. Pick up fruit with toothpick or fingers and dip in yogurt.

Note: Can be stored in the refrigerator for up to three days.
Per serving: 35 calories, 1.4g protein, 7g carbohydrate, 0g fat

 

Creamy Vegetable Dip

Use as a low-cal dip for crunchy raw vegetables and baked potato chips. Makes a great snack.

Utensils: Ingredients:

  • 1/2 cup low-fat sour cream
  • 1/2 cup plain, nonfat yogurt
  • 1/4 cup chopped green onion
  • 1/4 bunch chopped cilantro
  • 2 carrots, peeled and sliced
  • 2 celery stalks, sliced
  • 5 broccoli florets
  • 5 cauliflower florets
  • 1/2 cucumber, peeled and sliced
  • 1 green and/or red bell pepper, sliced into strips
  • Other vegetables, in season

Directions:

In a small bowl, stir sour cream, yogurt, onion, and cilantro until well mixed. Wash and cut vegetables and place on a platter. Pick up vegetables with fingers and dip in sour cream/yogurt.

Note: Can be stored in the refrigerator for up to three days.
Per serving: 30 calories, 1.6g protein, 2g carbohydrate, 2g fat

 

TURKEY-VEGETABLE WRAPS

Servings: 4 (serving size: 1 wrap)
Total time: 15 minutes

Ingredients:

  • 2 cups coarsely chopped smoked turkey breast (about 8 ounces)
  • 2 cups gourmet salad greens
  • 1/2 cup fresh corn kernels (about 1 ear)
  • 1/2 cup chopped red bell pepper
  • 1/4 cup thinly sliced green onions
  • 3 tablespoons light ranch dressing
  • 4 (8-inch) flour tortillas or lavash
  • 1/2 cup shredded carrots (optional)
  • 1/2 cup raisins (optional)

Directions:

Place corn in boiling water for 2-3 minutes to blanch. Combine first 6 ingredients in a large bowl, tossing well to coat. Warm tortillas according to package directions or use lavash. Top each tortilla or lavash with 1 cup turkey mixture; roll up.

Cut each wrap in half diagonally.

Per serving: 246 calories, 14g protein,
8g fat, 30g carbohydrates.

FRUIT SMOOTHIE

Servings: Makes four (4) 8-ounce (or 1 cup) servings.

Ingredients:

  • 1 banana
  • 1 cup frozen fruit: blueberries, pineapple, strawberries, or a mixture
  • 1/3 package silken tofu
  • 2 cups non-fat milk or vanilla soy-milk
  • 1 cup low-fat vanilla yogurt
  • Bran and ground flax seeds can be added for  more fiber.

Directions:

Put all ingredients in the blender. Blend and enjoy.

Note: Except for the banana, this recipe can be made the night before and put in the refrigerator. In the morning, just add the banana and blend and enjoy.
Per serving: 162 calories, 10g protein, 2g fat, 27g carbohydrates

 

Dips and Tortilla Chips

 

Pico de Gallo Salad

  • Jicama
  • Lemon juice to taste
  • Cucumber
  • Chili pepper to season
  • Mango or cantaloupe

Peel and cut jicama into squares. Chop cucumber and mango or cantaloupe. Mix all ingredients together. Marinate in refrigerator for 1 hour.

 

Chili Lime Jicama

  • Jicama
  • Fresh lime juice from 1 lime
  • 1 Tbsp chili powder
  • Salt, to taste

Peel and cut jicama into sticks and place in a zip lock bag. Add chili, lime juice and salt. Shake well to coat all the sticks. Marinate in the refrigerator for 1 hour.


Cucamole (Guacamole with Cucumbers)
  • 1 cucumber, peeled and chopped
  • 1 clove garlic, minced
  • 2 Tbsp lime juice
  • 1 small avocado, chopped
  • 1 Tbsp water
  • 1/4 cup minced red onion
  • Salt
  • 2 Tbsp cilantro
  • 1 Serrano chili, seeded and minced
 

Combine all the ingredients. Salt to taste. Serve with baked tortilla chips.

 

Baked Tortilla Chips

  • 1 dozen corn tortillas
  • Butter flavored nonstick spray
  • Salt

Preheat oven to 350 degrees.

Cut tortillas into triangles. Spray baking sheet with nonstick spray. Place tortillas on baking sheet. Lightly spray the tortillas with the butter flavored cooking spray. Sprinkle salt on top.

Bake approximately 10 minutes until crispy. Check frequently so they do not burn.

Great chips to use with salsa fresco

 

Inside—Out Turkey sandwiches with Cranberry Orange Relish

Sandwich Ingredients:

  • 12 slices turkey breast
  • 1/2 C low-fat cream cheese
  • 4 bread sticks
  • leaf lettuce

Lay 4 turkey slices on a work surface, slightly overlapping each other so they measure the same length as the breadsticks. Spread the meat with 2 Tbsp of cream cheese. Place one breadstick on the edge of the turkey and roll tightly. Roll 1 or 2 lettuce leaves around the outside of the sandwich. Repeat with the remaining ingredients to make 4 turkey sandwiches. Serve immediately or wrap tightly in plastic wrap to serve later.

Serves 4
Calories: 254; Protein: 25 gm; CHO 20 gm; Fat 7 gm
Food Groups: Grain 1; Protein 2.5; Fat 1.4


Cranberry Orange relish

Ingredients:

  • 2 C fresh cranberries, washed
  • 1 whole orange cut into wedges
  • 1/4 C sugar

Directions:

Place cranberries, orange pieces (yes, skin and all!) and sugar in the bowl of a food processor or blender. Pulse several times until coarsely chopped. Let stand at room temperature for 30 minutes to allow the flavors to develop.

Serves 4
Calories: 98 Protein: 2 gm CHO: 12 gm, Fat: 1 gm
Food group servings: Fruit 1.6, Fat: 0.2

 

Ice Cream

Ingredients

  • 3/4 cup cut-up fresh fruit (strawberries, bananas, apples, blueberries, raspberries, pears, or grapes)
  • 1/2 cup non-fat or 1% fat vanilla yogurt
  • 1 teaspoon granola
  • 1 ice cream cone

Spoon half the cut-up fruit into the cone. Then spoon half the yogurt over the fruit. Place another layer with the rest of the fruit and yogurt in the cone. Sprinkle granola over the top layer.

Per serving: 159 calories, 2g fat, 29g carbohydrate, 6g protein