Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
2. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
4. Garnish with chives if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
• Honey is not recommended for children under 1 year old.

Skillet Granola

Skillet Granola

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 1/3 cup

Ingredients

1⁄3 cup vegetable oil
3 Tablespoons honey
1⁄4 cup powdered milk
1 teaspoon vanilla
4 cups uncooked, old fashioned rolled oats
1⁄2 cup sunflower seeds
1 cup raisins

Directions

1. Warm oil and honey in a skillet for one minute over medium heat (300 degrees in an electric skillet). Add powdered milk and vanilla.
2. Stir in oats and sunflower seeds, and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown.
3. Take off heat. Stir in raisins.
4. Cool mixture. Store in an airtight container (jar or plastic bag).

Notes

• Try baking this dish instead. Once the first six Ingredients are combined transfer to a baking pan and bake at 325 degrees Fahrenheit for twenty minutes or until golden brown, stirring half way through.
• Try adding any of these Ingredients: one teaspoon cinnamon, chopped nuts, dried fruit, wheat germ, or coconut.
• Serve with milk, yogurt, ice cream, and/or fresh or canned fruit.
• Honey is not recommended for children under 1 year old.

Sautéed Leeks and Apples

Sautéed Leeks and Apples

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper

Directions

1. Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all Ingredients. Serve warm.
4. Refrigerate leftovers within 2 hours.

Chinese Spicy Noodles

Chinese Spicy Noodles

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 package (16 ounces) spaghetti, uncooked
2 Tablespoons oil
1 medium onion, finely diced (about 1 cup )
6 cloves minced garlic or 1 1/2 teaspoon of garlic powder
2 Tablespoons curry powder
1 Tablespoon chili paste
2 Tablespoons soy sauce
2 cups shredded cabbage (1/3 head)
1 cup shredded carrot
1 cup shredded zucchini
6 green onions, thinly sliced
2 large tomatoes, coarsely diced
1⁄4 cup honey
1⁄2 cup peanuts
lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

Kiwi, Banana and Apple Salad

Kiwi, Banana and Apple Salad

Prep time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

4 1⁄2 teaspoons lime juice (about 1 lime)
1 1⁄2 teaspoons oil
1 1⁄2 teaspoons sweet onion, minced
1 teaspoon vinegar
1 teaspoon honey
1⁄8 teaspoon salt
2 medium kiwis, peeled
1 medium banana
1 medium apple [3” diameter] (or pear)
1 Tablespoon fresh mint, chopped (optional)

Directions

1. Mix lime juice, oil, onion, vinegar, honey and salt in a medium bowl.
2. Chop kiwis, banana and apple into small cubes.
3. Add fruit and mint (if using) to the dressing; toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Mashed Carrots

Mashed Carrots

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups sliced carrots (about 6 to 8 fresh) or two cans (14.5 ounce each) or frozen (16 ounces)
2 teaspoons butter or margarine
2 teaspoons honey or brown sugar
1⁄4 teaspoon salt
1⁄8 teaspoon pepper
1⁄2 teaspoon seasoning (optional) - see Notes below

Directions

1. Cook carrots until they are very soft.
   Fresh - Steam or boil.
   Frozen - Follow package Directions or microwave, steam or boil.
   Canned - Rinse and drain. Add a small amount of water and heat in a saucepan or in the microwave.
2. Drain carrots if needed. Put carrots in a medium bowl. Mash with a fork until smooth.
3. Stir in butter, honey, salt and pepper.  Add seasoning if desired.
4. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite seasoning! Try one of these: chili powder, curry powder, onion powder, dried thyme, and dried sage.
• Honey is not recommended for children under 1 year old.

Cinnamon Baked Pears

Cinnamon Baked Pears

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 4 pear halves
Serving Size 1 half pear

Ingredients

2 ripe pears
3 Tablespoons walnuts, chopped
2 teaspoons honey or brown sugar
1⁄4 teaspoon cinnamon
1 Tablespoon dried cranberries

Directions

1. Cut the pears in half lengthwise. Scoop out the seeds with a spoon or melon baller.
2. Place pears in a baking dish. Fill centers with chopped walnuts and drizzle about half a teaspoon of honey or brown sugar over each pear half.
3. Sprinkle each half with cinnamon and cranberries.
4. Bake at 350 degrees for 25 to 35 minutes or until pears are soft when poked with a fork. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Cranberry Oatmeal Balls

Cranberry Oatmeal Balls

Prep time: 15 minutes
Makes: 18 balls
Serving Size 3 balls
Chill Time: 30 minutes

Ingredients

1 cup quick-cooking oats
1⁄3 cup almonds, chopped
1⁄3 cup reduced-fat peanut butter
1⁄4 cup honey
1⁄3 cup dried cranberries

Directions

1. In a medium bowl combine all Ingredients until well mixed.
2. Form oat mixture into 18 balls about 1 inch wide.
3. Place balls on a cookie sheet. Refrigerate for 30 minutes.

Notes

• Honey is not recommended for children under 1 year old.
• To avoid sticky fingers, keep the oat balls cool until ready to eat.

Strawberry Cucumber Salad

Strawberry Cucumber Salad

Prep time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 Tablespoons nonfat or low-fat plain yogurt
4 teaspoons apple cider vinegar
1 Tablespoon honey or brown sugar
1⁄4 teaspoon onion powder
1⁄4 teaspoon prepared mustard
1⁄4 teaspoon salt
1 Tablespoon lemon juice
1 1⁄2 teaspoons oil
3⁄4 teaspoon poppy seeds (optional)
2 cups strawberries, sliced
2 1⁄2 cups cucumber, sliced thinly into rounds

Directions

1. In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if using). Mix well.
2. Gently mix the dressing with the strawberries and cucumbers until evenly coated.
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Sesame Turnips and Carrots

Sesame Turnips and Carrots

Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 medium turnips
2 medium carrots
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon oil
2 Tablespoons sesame seeds
3 Tablespoons honey or brown sugar

Directions

1. Wash, peel (if desired) and cut turnips and carrots into ¼ inch cubes.
2. Combine all Ingredients in a skillet. Cook over medium-high heat, stirring often until vegetables begin to brown (caramelize).
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Roasted Honey Mustard Brussels Sprouts

Roasted Honey Mustard Brussels Sprouts

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 2 cups
Serving Size 1 cup

Ingredients

2 cups Brussels sprouts, halved
2 teaspoons margarine or butter, melted
3 teaspoons honey
1 teaspoon prepared mustard
1⁄2 teaspoon onion powder

Directions

1. Preheat oven to 425 degrees.
2. Mix margarine, honey, mustard and onion powder in a large bowl. Set aside.
3. Spread sprouts on baking pan and roast for 10 to 15 minutes or until tender.
4. Add roasted sprouts to the mustard mixture and stir until evenly coated. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Honey Mustard Green Beans

Honey Mustard Green Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon yellow mustard
3 Tablespoons honey
3 Tablespoons vinegar
4 cups green beans, canned, frozen or cooked from fresh

Directions

1. For fresh green beans, cook until tender.
2. Heat a medium saucepan or skillet over medium-low heat. Add mustard, honey and vinegar and mix well. Cook until sauce boils and becomes thick, about 10 minutes.
3. Add green beans and stir to coat evenly. Cook until beans are heated through. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.
• Honey is not recommended for children under 1 year old.

Honey Mustard Dressing

Honey Mustard Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 Tablespoons
Chill Time: 30 minutes

Ingredients

1⁄2 cup low-fat plain yogurt
3 Tablespoons nonfat or 1% milk
1 Tablespoon honey
2 teaspoons mustard

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill for 30 minutes before serving.
2. Refrigerate leftovers within 2 hours.

Notes

• For a stronger flavor, add an extra 1 to 2 teaspoons mustard.
• This recipe works with all types of mustard!
• Honey is not recommended for children under 1 year old.

Oriental Carrot Salad

Oriental Carrot Salad

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

SALAD
2 cups shredded carrots (about 4 medium carrots)
1⁄4 cup fine chopped green or red bell pepper
1⁄4 cup raisins or craisins
1⁄4 cup unsalted cashews or sunflower seeds

ORIENTAL DRESSING
1⁄4 cup orange juice (juice from 1/2 orange)
1 Tablespoon vegetable oil or olive oil
1 Tablespoon low sodium soy sauce
1⁄8 teaspoon ground ginger
1⁄8 teaspoon garlic powder
1 teaspoon honey or sugar

Directions

1. Combine carrots, peppers, raisins and sunflower seeds in a bowl.
2. Combine orange juice, vegetable oil, soy sauce, ground ginger, garlic powder and honey or sugar in a jar. Cover and shake to blend.
3. Add the oriental salad dressing or your favorite salad dressing. Stir to blend.
4. Refrigerate for a few hours to blend flavors.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Watermelon and Fruit Salad

Watermelon and Fruit Salad

Prep time: 20 minutes
Yield: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup watermelon, diced
2 cups strawberries, sliced
1 cup blueberries (fresh or frozen/thawed)
1⁄2 cup apple, banana or pear, diced
2 teaspoons lime juice
2 teaspoons honey or brown sugar

 Directions

1. Place watermelon, strawberries and blueberries in a serving bowl.
2. Add your choice of diced apple, banana or pear. Gently mix well.
3. In a small bowl combine lime juice and honey. Pour over fruit and toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Peanut Butter Cereal Bars

Peanut Butter Cereal Bars

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 16 servings
Serving Size 2 x 2 inch bar

Ingredients

1⁄2 cup honey
1 cup peanut butter
2 cups rice cereal
2 cups quick oats
1 cup raisins, or other dried fruit

Directions

1. In a saucepan bring honey to a boil.
2. Reduce heat to low and stir in peanut butter.
3. Add dry cereal, oats and raisins; mix well. Remove from heat
4. Lightly spray or oil an 8 inch square baking pan with cooking spray. Press into prepared 8-inch pan. When cool, cut into 16 bars.
5. Store in an airtight container for up to a week.

Notes

• Try this recipe with 4 cups of unsweetened cereal flakes instead of the rice cereal and oats.
• Honey is not recommended for children under 1 year old.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Breakfast Banana Split

Breakfast Banana Split

Prep time: 5 minutes
Yield: 2 servings
Serving Size 1/2 banana split

Ingredients

1 small banana
1⁄2 cup oat, corn, or granola cereal
1⁄2 cup low fat vanilla or strawberry yogurt
1⁄2 teaspoon honey, optional (skip for children under the age of one)
1⁄2 cup canned pineapple tidbits or chunks

Directions

1. Peel and split banana lengthwise. Place half in two separate cereal bowls.
2. Sprinkle granola over banana, reserving some for topping.
3. Spoon yogurt on top and drizzle with honey.
4. Decorate with reserved granola and pineapple.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Try other flavors of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.

Banana Boats

Banana Boats

Prep time: 5 minutes
Cooking time: 5 minutes
Yield: 1 servings
Serving Size 1 banana
 

Ingredients
1 banana with peel
1 Tablespoon crushed pineapple
1 Tablespoon coconut flakes

Directions

1. Leave the peel on the banana and make a deep cut down the long side through the peel and into the banana. Do not cut all the way through.
2. Slightly pull the cut apart to make a pocket in the banana.
3. Fill the pocket with crushed pineapple and top with coconut flakes.
4. Wrap the banana in foil. Place on a grill or near the coals of a campfire
5. Heat until warm, about 5 minutes at medium high heat.
6. Carefully remove the foil packet from the heat. Let cool slightly and remove foil. The peel may be black but the inside will be warm and delicious.
7. Refrigerate leftovers within 2 hours.

Notes

• Not grilling?  Bake the foil packets in the oven at 350 degrees for about 15 minutes.
• Try other fillings – peanut butter, chopped nuts, other fruit, a drizzle of honey or a sprinkle of cinnamon.
• Honey is not recommended for children under 1 year old.