These Popsicles can also be made with fresh or frozen berries. Just omit the peach or apricot and add ½ cup of berries to the blender in the first step. —Malena
Light cream cheese, 4 ounces
Milk (skim), 2 cups
Pineapple, 5 slices, divided
Peach or apricot, 1, peeled, pitted, and chopped
Honey, 2 tablespoons
Sweetened shredded coconut, 2 tablespoons
Prep Time: 10 minutes | Total Time: 5 hours | 8 Servings (one Popsicle each)
1 Combine the cream cheese, milk, three slices of the pineapple, the peach, and honey in a blender and blend well.
2 Finely chop the two remaining pineapple slices and add to the blender. Blend lightly to somewhat break down the pineapple, but do not blend completely.
3 Add the shredded coconut and process gently. Do not blend completely.
4 Pour the mixture into plastic Popsicle molds and freeze for about 5 hours.
Calories, 102
Total fat, 3.7 g
Saturated fat, 2.2 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.2 g
Monounsaturated fat, 0.9 g
Total carbohydrate, 15 g
Dietary fiber, 1 g
Sugars, 13 g
Protein, 4 g
Sodium, 90 mg
Serve these delicious cakes hot with a side of applesauce, either homemade or store-bought. Kids will love this sweet and savory combination. When my children were small, they often requested it! —Maya
Pink salmon packed in water, 1 (15-ounce) can
Soda or saltine crackers, 6 to 8, crushed
Eggs, 2
Dried parsley, 1 teaspoon
Salt and ground black pepper, to taste
Prep Time: 15 minutes | Total Time: 30 minutes | 6 Servings (one medium-sized cake each)
1 Drain the salmon, reserving the water. Place the drained salmon in a bowl and crush into small pieces with a fork, removing the large bones.
2 Add the crushed crackers, eggs, parsley, salt, and pepper and mix thoroughly. If the mixture is too dry, add the drained salmon water a little at a time, adding no more than 4 tablespoons. Do not let the mixture get too thin or it will not hold together.
3 Using your hands, form medium-sized balls and flatten into small cakes.
4 Coat a frying pan with nonstick cooking spray and fry half the cakes until golden brown. Press the cakes down with a spatula while they are cooking.
5 Remove the cakes from the frying pan to a paper towel-lined plate. Add more cooking spray if needed and repeat this process for the second batch.
Calories, 128
Total fat, 5.4 g
Saturated fat, 1.2 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.5 g
Monounsaturated fat, 1.5 g
Total carbohydrate, 2 g
Dietary fiber, 0 g
Sugars, 0 g
Protein, 16 g
Sodium, 344 mg
This is a great recipe for parties and family gatherings during the summer. Other seasonal fruits can be used in place of watermelon, such as peaches, other melons, papaya, or any combination of berries. For younger children, you can omit the chili powder or use less. —Maya
Watermelon, cubed, 4 cups, chilled
Chili powder, 1 teaspoon
Salt, to taste
Limes, 3, divided
Prep Time: 5 minutes | Total Time: 5 minutes | 4 Servings
1 Place the chilled watermelon into individual glasses or glass bowls.
2 Mix the chili powder and a pinch of salt together. It is best to put the mixture in a salt shaker to better control the amount of spice being sprinkled onto the watermelon.
3 Juice two limes. Sprinkle the watermelon with lime juice and the chili powder mixture, according to the child’s preference.
4 Cut the remaining lime into wedges and serve with the watermelon.
Calories, 49
Total fat, 0.4 g
Saturated fat, 0.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.1 g
Monounsaturated fat, 0.1 g
Total carbohydrate, 12 g
Dietary fiber, 1 g
Sugars, 10 g
Protein, 1 g
Sodium, 9 mg
This recipe would also be good with other seasonal fruits, such as peaches, bananas, or any combination of fresh or frozen berries. —Maya
Granola, ½ cup
Raisins, 3 tablespoons
Honey, 2 tablespoons
Mango, 1, peeled, pitted, and cubed
Strawberries, 8, hulled and chopped
Blueberries, ½ cup
Nonfat plain or vanilla yogurt, 2 cups
Prep Time: 15 minutes | Total Time: 15 minutes | 4 Servings
1 Combine the granola, raisins, and honey in a small bowl. Set aside.
2 Combine the mango, strawberries, and blueberries in a separate bowl.
3 Cover the bottom of each serving glass with a layer of the fruit mixture.
4 Add a layer of yogurt and top with another layer of fruit.
5 Sprinkle a few tablespoons of the granola and raisin mixture on top. Garnish with strawberries or other fruit if desired.
Calories, 233
Total fat, 3.0 g
Saturated fat, 0.4 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.5 g
Monounsaturated fat, 0.7 g
Total carbohydrate, 46 g
Dietary fiber, 3 g
Sugars, 35 g
Protein, 8 g
Sodium, 84 mg
These Popsicles are an easy and healthy treat. Use whatever seasonal fruits you can find, such as peaches, pineapple, mango, papaya, or any kind of fresh or frozen berries. This is a fun recipe to make with kids. —Maya
Any fruit, coarsely chopped, 2 cups
Low-fat vanilla Greek yogurt, 1 cup
Honey, 1 tablespoon, optional
Almond extract, ½ teaspoon, optional
Prep Time: 5 minutes | Total Time: 4 hours | 4 Servings (one Popsicle each)
1 Put all the ingredients in a blender and process until smooth.
2 Pour the mixture into plastic Popsicle molds and freeze for 4 hours.
Calories, 71
Total fat, 0.2 g
Saturated fat, 0.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.0 g
Monounsaturated fat, 0.0 g
Total carbohydrate, 12 g
Dietary fiber, 1 g
Sugars, 10 g
Protein, 6 g
Sodium, 24 mg
This is one of my kids’ favorite recipes and a great way to get children to eat salad. Mexican crema can be found at any Hispanic market. —Malena
Boneless, skinless chicken breasts, 2
Limes, 3, divided
Taco seasoning, 1 tablespoon
Salt, ¼ teaspoon
Ground black pepper, ¼ teaspoon
Canola or olive oil, 1 tablespoon
Onion, ½, coarsely chopped
Garlic, 1 clove, chopped
Tomatoes, 2, diced
Lettuce, ½ head, chopped
Frozen corn, 1 cup, thawed, or 1 (8.5-ounce) can whole kernel corn, drained
Black beans, 1 (15-ounce) can, drained and rinsed
Reduced-fat Cheddar cheese, shredded, 1 cup
Classic Pico de Gallo (page 30) or store-bought salsa, 1 cup
Reduced-fat sour cream or Mexican crema, ½ cup
Corn tortilla chips, crumbled, 1 cup
Prep Time: 20 minutes | Total Time: 30 minutes | 6 Servings
1 Season the chicken with the juice of one lime, the taco seasoning, and the salt and pepper.
2 Heat the canola oil in a frying pan and sauté the onion until it is translucent. Add the garlic and cook for 1 to 2 minutes.
3 Add the chicken and cook, covered, over medium-high heat until golden brown and cooked through, about 10 minutes. Remove from heat and shred or cut into bite-sized pieces.
4 In a large glass bowl or casserole dish, arrange all the ingredients in layers, starting with the shredded chicken and continuing with tomatoes, lettuce, corn, black beans, cheese, salsa, and sour cream. Top with crumbled tortilla chips. Cut the remaining two limes into wedges and serve alongside the salad.
Calories, 303
Total fat, 12.2 g
Saturated fat, 4.6 g
Trans fat, 0.0 g
Polyunsaturated fat, 2.2 g
Monounsaturated fat, 4.4 g
Total carbohydrate, 29 g
Dietary fiber, 6 g
Sugars, 7 g
Protein, 22 g
Sodium, 466 mg
For an added splash of color and flavor, garnish this dish with cherry tomatoes or any kind of sliced tomatoes. Kids love this dish, and they have no idea they are eating spinach! The pesto can also be served with vegetables or crackers, as an appetizer. —Malena and Maya
Bowtie pasta or other small pasta, 10 ounces
Spinach leaves, 2 cups
Fresh basil leaves, ¼ cup
Pine nuts or walnuts, 1/3 cup
Garlic, 1 clove
Olive oil, 1/3 cup
Parmesan cheese, shredded, ½ cup
Salt and ground black pepper, to taste
Prep Time: 15 minutes | Total Time: 25 minutes | 6 Servings
1 Cook the pasta according to the instructions on the package. When ready, drain and set aside.
2 While the pasta is cooking, wash the spinach and basil thoroughly and dry.
3 In a food processor, combine the spinach, basil, and pine nuts. Begin to blend. Add the clove of garlic and continue blending.
4 With the motor running, gradually add the olive oil. When the ingredients are blended, add the cheese and continue blending until the mixture is uniform. Season with salt and pepper, to taste.
5 Combine the pesto sauce and pasta. Mix and serve.
Calories, 367
Total fat, 20.3 g
Saturated fat, 3.5 g
Trans fat, 0.0 g
Polyunsaturated fat, 4.4 g
Monounsaturated fat, 11.0 g
Total carbohydrate, 37 g
Dietary fiber, 2 g
Sugars, 3 g
Protein, 10 g
Sodium, 69 mg
I think of this recipe with delight. When my sisters and I were children, our mother would serve the potatoes in the shape of a sun with potato “rays” all around. Sometimes she made a face on the potatoes with cooked vegetables. Little did we know, she was trying to pack as many nutrients as possible into our meals! —Maya
Potatoes, 6 large
Sweet potato or yam, 1, quartered
Carrots, 1 to 2, chopped
Butter, 3 tablespoons, divided
Canned cooked pumpkin, 1 cup, or 1 (14-ounce) bag frozen pumpkin, thawed
Kosher salt, to taste
Milk (skim), 1 cup plus 2 tablespoons, warmed, divided
Prep Time: 20 minutes | Total Time: 45 minutes to 1 hour | 6 Servings
1 Peel and cut each potato into four to six pieces. Place in a pot with water to cover and bring to a boil. Cook until potatoes are soft. Drain well.
2 Meanwhile, fill a separate pan with water and bring to a boil. Add the sweet potato and carrots and cook until soft. Drain well.
3 Melt 1 tablespoon of the butter in a pan. Lightly sauté the cooked pumpkin. Add the sweet potato and carrots with a pinch of salt and cook for 10 minutes.
4 Place the pumpkin, sweet potato, and carrots in a blender with 2 tablespoons of the milk and blend thoroughly, making sure the mix doesn’t get too runny. Set aside.
5 When the potatoes are cooked, drain the water and mash them. Add the remaining 2 tablespoons of butter and ½ cup of the warm milk. Beat with an electric hand mixer until creamy.
6 Add the remaining ½ cup of warm milk and the pumpkin mixture to the mashed potatoes. If you want a marbleized, two-color appearance, lightly fold the vegetable mixture into the potatoes with a spoon or spatula. Otherwise, mix well with the hand mixer. Taste and adjust seasoning as necessary.
Calories, 255
Total fat, 6.1 g
Saturated fat, 3.8 g
Trans fat, 0.2 g
Polyunsaturated fat, 0.3 g
Monounsaturated fat, 1.5 g
Total carbohydrate, 46 g
Dietary fiber, 5 g
Sugars, 7 g
Protein, 6 g
Sodium, 96 mg
This is an easy recipe that kids will love to help prepare. These pizzas can also be made with sliced olives, other vegetables, or other herbs or spices. —Maya
Whole wheat tortillas (8-inch), 8
Pizza sauce, 1 cup
Dried oregano, 1 teaspoon
Red onion, ½, finely chopped
Red bell pepper, 1, stemmed, seeded, and cut into strips
Green bell pepper, 1, stemmed, seeded, and cut into strips
Pineapple tidbits in 100 percent juice, 1 (8-ounce) can, drained
Reduced-fat mozzarella cheese, shredded, 1 cup
Parmesan cheese, grated, 2 to 3 tablespoons
Prep Time: 10 minutes | Total Time: 20 minutes | 8 Servings
1 Preheat oven to 350 degrees.
2 Place the tortillas on baking sheets. Spread 2 tablespoons of pizza sauce on each tortilla. Rub the oregano between your fingers and sprinkle over the tortillas.
3 Add onion to each tortilla and then spread out the peppers and pineapple.
4 Sprinkle with mozzarella cheese and Parmesan cheese.
5 Bake for 10 minutes or until the cheese melts.
Rubbing the oregano between your fingers will help to release its flavor.
Calories, 249
Total fat, 7.6 g
Saturated fat, 3.9 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.4 g
Monounsaturated fat, 1.1 g
Total carbohydrate, 36 g
Dietary fiber, 5 g
Sugars, 7 g
Protein, 10 g
Sodium, 723 mg
Kids and adults love pizza, and this recipe is an easy and healthy way to prepare it at home. Kids can help put the pizzas together, once you’ve chopped the ingredients. Panela cheese can be found in the cheese section of many supermarkets, not just in Hispanic markets. —Martín
Reduced-fat mozzarella cheese, shredded, 1 cup
Corn tortillas, 16
Tomato sauce, 1 cup
Green bell pepper, 1, stemmed, seeded, and finely chopped
Red bell pepper, 1, stemmed, seeded, and finely chopped
Yellow bell pepper, 1, stemmed, seeded, and finely chopped
Honey-cured ham, 4 slices, coarsely chopped, optional
Panela cheese, shredded, ½ cup
Crushed red pepper, optional
Prep Time: 15 minutes | Total Time: 25 minutes | 8 Servings
1 Preheat oven to 380 degrees.
2 Sprinkle mozzarella cheese on top of eight tortillas. Cover them with the remaining tortillas.
3 Cook the tortillas in a frying pan or on a griddle over medium heat just until the cheese melts.
4 Transfer the tortillas to a baking sheet lined with aluminum foil.
5 Brush tomato sauce on each tortilla. Add the bell peppers and ham and sprinkle with Panela cheese. Sprinkle the crushed red pepper over the pizzas.
6 Bake for 10 minutes, or until the cheese starts to brown. Serve hot.
Calories, 187
Total fat, 6.0 g
Saturated fat, 3.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.0 g
Monounsaturated fat, 1.3 g
Total carbohydrate, 27 g
Dietary fiber, 4 g
Sugars, 4 g
Protein, 9 g
Sodium, 286 mg
My mother prepared this recipe for my sisters and me when we were little. She would sprinkle the green mashed potatoes with small flowers cut out of cooked carrots and beets. My sisters and I were always delighted to eat our “beautiful green prairies sprinkled with flowers.” We never even realized we were eating spinach! What a wise woman my mother was! Maybe she will inspire you to do the same for your children. —Maya
Potatoes, 6 large
Unsalted butter, 3 tablespoons, divided
Fresh spinach, 2 cups, or 1 (10-ounce) package frozen spinach, thawed and drained well
Kosher salt, to taste
Milk (skim), 1 cup plus 2 tablespoons, warmed, divided
Prep Time: 10 minutes | Total Time: 45 minutes | 6 Servings
1 Peel and cut each potato into four to six pieces and put into a pot. Add water until potatoes are fully covered. Bring to a boil and cook until potatoes are soft.
2 Heat 1 tablespoon of the butter in a pan. Add the spinach and a pinch of salt and sauté for 3 to 5 minutes, until reduced. If using frozen spinach, cook until heated through and fragrant, several minutes. Once the spinach has reduced, place it in a blender with 2 tablespoons of the milk and blend thoroughly, making sure it doesn’t get too runny. Set aside.
3 When the potatoes are cooked, drain and mash them. Add the remaining 2 tablespoons of butter and ½ cup of the warm milk. Beat with an electric hand mixer until creamy.
4 Add the blended spinach and the remaining ½ cup of warm milk to the potatoes. If you want a marbleized, two-color appearance, lightly fold the spinach into the mashed potatoes with a spoon or spatula. Otherwise, mix well with the hand mixer. Taste and adjust seasoning as needed.
Calories, 219
Total fat, 6.0 g
Saturated fat, 3.7 g
Trans fat, 0.2 g
Polyunsaturated fat, 0.3 g
Monounsaturated fat, 1.5 g
Total carbohydrate, 38 g
Dietary fiber, 3 g
Sugars, 4 g
Protein, 5 g
Sodium, 87 mg
