Tips and Recipes

Every Kid Healthy Week

Did you know that one in three children in the U.S. are overweight or obese? Every Kid Healthy Week celebrates schools’ efforts to promote health and wellness. This year, Every Kid Healthy Week is April 23-27. This is a great opportunity for you to encourage your children to Move More! Here are some ways you can get involved with Every Kid Healthy Week:

• Host a family fitness night–talk to your child’s school about providing the space. Try activities like obstacle courses, target throws, tug-of-war, jump rope, a water balloon toss, dancing, and relay races. You may even ask a fitness instructor to lead a fitness class!
• Gather your friends and neighbors for a Family Fun Run. Remind participants that it’s about fun and fitness–not a competition!
• Involve your community in a playground or park clean-up. This may be at a community park or playground space at your child’s school. Divide up tasks like yard work and picking up trash. Ask your child’s school about resources to provide additional activities or games at the park/playground, such as a soccer goal or basketball hoop.

Remember to involve your children in Every Kid Healthy Week–this is a great chance to spend time with your family while being active together and positively impacting the health of your community! For more information, visit http://everykidhealthyweek.org/.

How else can you promote Every Kid Healthy Week?

Chicken and Broccoli Quiche

Makes 2 quiches.
6 servings per quiche.
Serving size: 1/6 quiche
Ingredients:
2 9-inch ready made pie crusts, baked
4 eggs
1 cup low-fat or skim milk
salt and pepper to taste
1/2 – 3/4 teaspoon garlic powder
1 package (10 ounces) frozen, chopped broccoli
1/4 cup shredded carrots
1/4 cup chopped onion (optional)
3/4 cup cooked, chopped chicken
3/4 cup shredded cheese
Directions:

1. Preheat oven to 350 degrees Fahrenheit. Bake pie crusts according to package directions
2. In a mixing bowl, combine eggs, milk, salt, pepper, and garlic powder. Mix well.
3. Place frozen chopped broccoli in the microwave, cook according to package directions. Pour off the liquid.  Let cool, squeeze broccoli to remove more water. Mix broccoli with carrots and onions.
4. Layer the meat, vegetables, and cheese into bake pie crusts. Pour egg mixture over the ingredients.
5. Bake at 350 degrees for 30-40 minutes or until top is browned and a knife inserted in the center comes out clean.
6. Let stand 5 minutes before cutting.

Butterfly Snacks

• Fill a re-sealable snack bag with two healthy treats (one on each side).
• Pinch the middle with a clothespin.
• You can decorate the clothespin to look like a butterfly with markers and twist ties.
• Try grapes, cheese cubes, baby carrots, celery, pretzels, oat cereal, dried cranberries, almonds and more!

Cabbage Meat Skillet Dish

Serves: 10 Serving size: 1 cup Ingredients: ·       1  pound ground turkey ·       1 medium onion, finely chopped ·       1 (8 oz.) can tomato sauce, low sodium ·       1 cup water ·       ¼ tsp black pepper ·       ½ teaspoon of your favorite seasoning mix (Italian, Asian, Curry, Greek, etc) ·       1 medium head cabbage, about 2 pounds, cut into strips ·       2 shredded carrots ·       1 ½ cups cooked brown rice Directions: • Saute meat and onions about 10 minutes. Drain excess fat. • Add tomato sauce, water, and seasoning. Cover and simmer for about 10 minutes. • Add cabbage and rice. • Stir together, mixing well. Cover; continue to cook 18-20 minutes.

Slow Cooker Enchiladas

Serves 8.  Serving size 3/4 cup.
Ingredients:
1-15 ounce jar of salsa
1 can low sodium whole kernel corn, drained
1 can black beans, drained
1 8-ounce package of low-fat cream cheese
Directions:

• Combine chicken, salsa, beans, and corn in slow cooker.
• Cook on low for 6-8 hours or high for 3-4 hours.
• When cooked shred chicken with two forks and stir.

• Cut up cream cheese and stir into the chicken mixture, it will melt.

• Serve with whole wheat tortillas, over brown rice, or to top a salad.
• You can top with cheese, olives, cilantro, or avocado.