These are the basic ingredients that we enjoy at home. Walnuts give a nutritional punch of ESSENTIAL omega-3 fatty acids that your body cannot make and promote heart and brain health. Walnuts have ALA (Alpha linolenic acid converts to EPA and DHA- the omega 3 fatty acids found in cold water fish). What a great way to get these essentials into your children's bodies. Add any ingredient you like. Start with 2-3 cups of oats to 1/2 c chopped cherries and 1/2 cup finely chopped walnuts - then use your preference in ratio- there is no right or wrong.

Step 1:
Preheat oven to 350 degrees F
Step 2:
Chop cherries and chop walnuts
Step 3:
In a bowl, stir together oats, cherries and walnuts 
Step 4:
Drizzle oat mixture with honey and stir until it touches most ingredients-start with 4 T honey and add  more to your preference
Step 5:
Line a cookie sheet with parchment paper or spray with cooking spray and spread mixture in one layer across the cookie sheet
Step 6:
Bake until golden brown and stirring occasionally

​Cool granola and serve. Sprinkle on fruit and yogurt. 
Once you determine your favorite ratio, make more in bulk and store in your freezer. 

Kathryn Scoblick
Health Inspires.

These salmon croquettes make a simple, healthy and fast meal; complete with a fresh, green side salad. I grabbed some triple washed organic spinach out of the fridge and threw in some pumpkin seeds and dried cranberries and let the kids choose their dressing. 

Ingredients:

• 2-6 oz. can wild Alaskan salmon 

• 20 saltine crackers crushed
• 1 cup your preferred combination finely chopped carrot, red, yellow and/or orange bell pepper, and onion (mine is approx. 1/4 c carrot, 1/4 c onion, 1/2 c bell peppers) 
• 2 small lightly beaten eggs
• 1/2 tsp salt
• 1/2 tsp pepper
• olive oil for cooking

Step 1:
Add first 6 ingredients to bowl and mix well until smooth consistency.

Step 2: 
Form 3-6 evenly sized balls and make sure they are sticking together (if not, add a little more egg). Flatten slightly into patties, about 1 inch thick.

Step 3:
Heat just enough olive oil in skillet to cook patties.  It does not need to cover the entire bottom of the pan. 

Step 4:
Add patties to skillet, turning once, until brown on each side and cooked through.

Tips:
​Canned salmon: I buy Costco’s Bear & Wolf brand and the ingredients are Alaskan pink salmon and salt.  You can use your leftover salmon following food safety rules.  Oil:  I do not "fry" my croquettes...it is more like using just enough oil to cook through and make them brown on each side.  

Health Inspires. 

Sweet! With food manufacturers adding sugar to most of their processed food products to keep you coming back for more, this 10 minute recipe will keep those fake food cravings at bay, nourish your body and make you feel great! There is nothing wrong with adding a little flavor at home, when you are cooking fresh, REAL foods.

• 2 lbs. baby zucchini and baby patty pan squash 
• (you may choose to add baby carrots to the mix for a total of 2 lbs.)
• 2 T olive oil
• 1 T unsalted butter
• 2 tsp sugar
• sea salt and ground black pepper to taste
• sprinkle dill if you like

Step 1:
Clean veggies and steam, covered on stove until barely tender (4-8 minutes or so).  If you are using carrots too, steam separately as they may take slightly longer to soften.  Then steam the squash. 

Step 2:
In a large skillet, add olive oil and butter until just melted, add vegetables to the pan and sprinkle in sugar, salt and pepper. 

Step 3:
Gently toss sand stir veggies over moderately low heat until heated through, sugar and salt dissolved and veggies are glazed (for about 4 minutes or so).

Health Tip:
Rethink your snack. Veggie leftovers are your healthy afternoon snack, or your go to food when you feel hungry and meal time is hours away.

Variation:
The recipe on the back of this 32 oz. squash bag called for leeks, fresh basil and feta cheese. I believe it is as simple as sautéing the cleaned, sliced leeks with the squash in olive oil and then adding fresh sliced basil and sprinkling with feta cheese.  I have never tasted anything that doesn't taste amazing with feta cheese!  

Health Inspires.

Ingredients

Salad:

• 3 T (1/4 c) feta cheese
• 1 cup cherry or grape tomatoes
• 1 cup fresh cooked or low sodium canned chickpeas, rinsed
• 3 cups fresh baby spinach

Dressing:

• 2 teaspoons extra-virgin olive oil
• 1/2 tsp juice from a lemon 
• Sea salt and ground black pepper, to taste

Serves 2-4 (or one really large salad/meal)

Instructions

Step 1
Combine first four ingredients in a medium to large bowl.

Step 2
Combine olive oil and lemon in a separate small bowl until blended.  Add salt and pepper to taste.

Step 3
Pour olive oil mixture over spinach combination and toss until well coated.  Serve.

Fun Recipe Facts in its Entirety: 

• Calories:  489  
• Total Fat: 12 g
• Saturated:  4 g (from feta cheese)
• Monounsaturated Fat:  6.5
• Polyunsaturated Fat: 1.5
• Protein: 20 g
• Fiber:  15 g
• Sodium (1/8 tsp salt):  279 g

This is a basic mango salsa that you can add and subtract ingredients to your preference.  I like this basic recipe on a chip or over tilapia.  It is fresh and delicious.  

Ingredients:

• 1-2 Mangos

• 1 Red Bell Pepper

• 1 Can of Black Beans

• Lemon

• Olive oil  (variation is to squeeze twice as much lime juice than lemon and skip the olive oil)

Chop up mango and bell pepper and place in a bowl.  Rinse the can of black beans and stir into the mango and red bell pepper bowl.  Squeeze lemon, (and possibly lime), and drizzle in a little olive oil.  Mix all ingredients.  Add salt and pepper to taste but it is unnecessary for this salsa. 

Add a finely chopped jalapeño and cilantro for REAL flavor!  Let the Mango be the most abundant ingredient and add the other ingredients for color, your taste and more nutrition!

Serve over fish or chicken, eat as a snack or side dish, or as a chip dip.

Pita Pizza is a fast, satisfying and super easy meal that both kids and adults will love.  Having your pre-made meatballs in the freezer come in handy for this recipe to pack a punch for satiation.  

Improvise for the picky eaters.  Allow them to make their own.  Maybe they prefer their spinach leaves on the side as a salad.  Start with the Kangaroo brand whole wheat flat bread and the toppings are endless.  This is  a healthier, less expensive and faster pizza than ordering pizza delivery.


Ingredients: 

• 1 package whole wheat pita rounds (flatbread) (I like Kangaroo brand “flatbread” (pita)-come in packages of 5 rounds)

• 1 jar sun-dried tomato pesto  (freeze leftovers for another time)

• 1 or 2 tomatoes seeded and chopped 

• 2 cups fresh spinach leaves chopped

• Optional- “My Meatballs” sliced in round thins 

• Traditional crumbled feta cheese

• Parmesan cheese

• Olive oil for drizzling

Step 1
Preheat Oven to 350 degrees

Step 2
Take out 1 round pita per person and spread desired amount of sun-dried tomato pesto on one side of each pita

Step 3
Choose from desired toppings in order of 1) sliced meatballs 2) tomatoes 3) spinach 4) feta cheese and then drizzle olive oil over each (about 2 tsp oil each pita)

Step 4
Place in preheated oven.  Bake for 8-10 minutes or until pita breads are crisp 

Step 5
Sprinkle with parmesan cheese, cut pizza style and serve

Health Inspires.

Basic, Easy and Delicious!

Bruschetta is simply an open faced sandwich, bread rubbed with garlic and topped with olive oil, salt and pepper.  The extra toppings are endless.  Make it as an appetizer, or add some substance like chicken, and make it a meal.  

Most recipes call for plum tomatoes. I like the Campari tomatoes because of their sweeter taste.

Ingredients:

• 5-6 tomatoes, seeded and diced small 
• 1 clove garlic minced
• 3 T extra-virgin olive oil
• 2 T fresh basil leaves, sliced into ribbons
• 1 T balsamic vinegar
• 1/2 baguette, sliced into 1/2-inch rounds 

Extra olive oil for drizzling on toasted bread

Directions:
Preheat the oven to 350 degrees F

1) Tomatoes:
In one bowl, add the tomatoes and basil.  In a smaller bowl, mix together the garlic, 3 tablespoons extra-virgin olive oil and balsamic vinegar.  Pour olive oil mixture over tomatoes and basil, toss, and season to taste with salt and pepper. Let sit at room temperature while you toast the bread.

2) Bread:
Slice bread in 1/2 inch slices and add to a baking sheet in a single layer. Toast in the oven until hardened on top, barely turning golden brown.  I like to turn over and toast both sides.  Remove from oven and rub each toast piece with garlic clove and drizzle with olive oil.

3) Top:
Either serve the tomatoes in a bowl and have toast on the side for self serving and topping; or top toast and serve immediately.

Variation:   Make it a delicious and easy to prepare meal.  Chop up grilled chicken and toss with the tomato and basil topping, sprinkle with parmesan or mozzarella cheese and top the toast.  Heat in oven at 350 degrees F, and serve warm.  

This recipe over brown rice is tasty and hearty!  The tomatoes give a a meatless spaghetti flavor.  Delicious!









Ingredients:

• 2 T olive oil
• 1 red onion, diced (do not get hung up on “red”; use what you have)
• 2 T minced garlic
• 1 tsp ground cumin
• 2 cans (15 oz. each) chickpeas, drained and rinsed
• 1 can (14 oz.) diced tomatoes
• 1/2 tsp dried dried thyme
• 2 tsp each honey and fresh lemon juice
• 1 3/4 cups chicken or vegetable broth
  

Brown rice for serving
1/2 cup chopped flat leaf parsley

Rice:
Cook brown rice per package directions.

Chickpeas:
Step 1:
Heat oil in heavy saucepan over medium-low heat and add onion and garlic.  Stir for about 5 minutes until wilted and not browned.  

Step 2:
Stir in cumin.


Step 3:
Add and stir in chickpeas, tomatoes, thyme, honey, lemon juice and broth.  Bring to a boil, then reduce heat.

Step 4:
Add salt and pepper and simmer for 4 minutes.

Step 5:
Taste chickpeas and adjust seasonings per your preference.  Stir in parsley.

It is easy and cost effective to make your own garbanzo beans.  Buy a bag of beans, about $1.00, rinse, place in a large saucepan with water and salt.  Follow package directions.  They will be more nutritious.  Adjust your cook time to desired firmness.

Make meatballs in larger batches and freeze them for a fast and easy homemade meal in minutes.   Having one-two meatballs with a side of sliced tomatoes may be a healthier and more satiating snack than other options lurking in your pantry.  I typically double the recipe at the very least, and use ground turkey most of the time.  

• 1.25 lb. lean ground beef or turkey (this is the weight Jenny-O turkey comes packaged)
  
• 1 c bread crumbs (I use fresh grated or Panko)
  
• 1/2 c grated parmesan cheese
  
• 1/4 c milk
  
• 2 garlic gloves crushed
  
• 1/2 tsp. salt
  
• 1/4 tsp pepper
  
• 1 egg
  

Mix all ingredients until well blended.  Not too smooth because you do not want them too dense.  Roll into medium size balls- about 1.5 inches round.  You can pan cook, but I prefer the easy and less messy route by placing them on a canola oil wiped cookie sheet.  Bake at 350 degrees for about 20-30 minutes.  Roll over once 1/2 way during cooking.  Make sure they are cooked through.