Brighter Bites Cookbook by Brighter Bites

C B

K K

WHERE DELICIOUS MEETS NUTRITIOUS Keep food fun and fresh year-round, from A to Zucchini

BRIGHTER BITES SMOOTHIE, 67

Hello, and welcome to the first-ever Brighter Bites cookbook!

Weâ&#x20AC;&#x2122;re here to show that whatâ&#x20AC;&#x2122;s inherently good can taste incredibly great when combined with a little creativity, an open mind, and a few helping hands. For even more recipes and resources, take a peek at www.brighterbites.org.

MEET BRIGHTER BITES

Two Women, One Bright Idea Planted in Houston, Texas—and taking root nationwide— Brighter Bites is a nonprofit that delivers fresh fruits and vegetables directly into families’ hands, while teaching them how to use and choose a different type of fast food. The idea for Brighter Bites occurred to founder Lisa Helfman in the fall of 2011. For several years, she and her family took part in a weekly produce co-op, and she watched as her little boys began asking to swap their breakfast bagels for apples, and steal bites of Swiss chard off of her dinner plate. The pinnacle moment came when her son Drew rejected a piece of birthday cake at a party, claiming it was too sweet—and requesting blueberries instead. He was six. This was big. Working at the time as an attorney at Texas Children’s Hospital, Lisa couldn’t help but wonder what kind of influence this kind of co-op might have on all kids—especially if it were free to families. She was inspired to try to replicate

the positive impact she’d witnessed in her own household in underserved communities, where obesity is high and access to fresh produce is low. Because nutrition education in these communities is often equally lacking, Lisa’s vision was to bring a produce co-op to schools in these neighborhoods that included an educational component—and that made all this good stuff fun. She created a collaborative partnership with Dr. Shreela Sharma, an epidemiologist and dietitian at UTHealth School of Public Health, and together they launched the program now known as Brighter Bites. Today, Brighter Bites operates programs in Houston, Dallas, Austin, New York City, Washington, D.C., and Southwest Florida.

FOUNDERS LISA HELFMAN AND DR. SHREELA SHARMA

MEET BRIGHTER BITES

How We Work Every week, Brighter Bites heads to kid-centric sites like schools and summer camps and distributes fresh, seasonal produce for participants to pick up and take home. PRODUCE DISTRIBUTION

NUTRITION EDUCATION

Families receive two bags of 20–25 pounds of fruits and vegetables, along with recipe cards, nutrition education materials, and ideas for preparation. During produce pickups, our staff and volunteers create a fun food experience for the whole family, demonstrating colorful recipes and passing around smiles and samples that incorporate the week’s fresh produce. These pages feature our most delicious, nutritious, and family-friendly recipes from over the years. Simplicity and substance are the focus: short, plant-based ingredient lists that are easy to prepare and yield bright, beautiful dishes that show even the most skeptical eaters that healthy food can be happy, too!

FUN FOOD EXPERIENCE

The best part? We know this works. Part of Shreela’s role in launching Brighter Bites with Lisa was to develop the rigorous criteria and robust research platform we’ve been using to study our program since its inception. She and her team at UTHealth have published numerous papers on the success of the behavior change occurring in participating families—a recent study shows that two years after participating in the program, an average Brighter Bites family consumes 19 additional servings of fresh fruits and vegetables over one week. Since 2012, we’ve been privileged to deliver over 22 million pounds of produce and hundreds of thousands of effective educational materials— including many tips and tools you will find in this cookbook.

ALL WELCOME We operate for 16 weeks during the school year and 8 weeks during the summer, where little helpers like these at Garfield Elementary (Houston, Texas) help us bag produce for families to take home and enjoy.

Table of Contents

DIPS & SALSAS

Better Than Ranch Dip, 13 Poblano Salsa, 14 Popping Pomegranate Salsa, 17 Put-it-on-Anything Pesto, 18 Super Duper Sweet Potato Dip, 21 Watermelon Salsa, 22

BRIGHTER BITES & BUDGETS

Our recipes are made to be healthy, tasty, and budget friendly. For every recipe in this cookbook, the combined cost of the recipe is less than $6. Plus, did you know that eating in season can save you money? These little icons on each recipe page indicate the season(s) when a dish will taste its most delicious— and often cost the least—because the fruits and vegetables it calls for grow best that time of year.

SMOOTHIES

Brighter Bites Smoothie, 67 Hulk Smoothie, 68 Pineapple Crush Smoothie, 71 Pumpkin Spice & Everything Nice Smoothie, 72 Un-Beet-Lievable Smoothie, 75

WINTER 8

SPRING

SUMMER

FALL

Tip Sheet: Build a Smoothie, 76

SOUPS & SALADS

ENTREES & SIDES

Fiery Tomato Basil Soup, 26

Crafty Mac ’n Cheese, 49

Tip Sheet: Build a Soup, 28

Homemade Spaghetti Sauce, 50

Apple Cider Vinaigrette, 30

Quick & Easy Pickled Vegetables, 53

Bringing The Heat Honeydew Salad, 33

Sautéed Brussels Sprouts with Apples & Pecans, 54

Broccoli & Grape Salad, 34

Sneaky Mashed Potatoes, 57

Can’t Be Beet Salad, 37

Veggie Pizza, 58

Minty Grapefruit Salad, 38 Perfect Pear & Brussels Sprouts Salad, 41

Zucchini Pizzas, 61 Tip Sheet: Build a Healthy Plate, 62

Texas Corn & Blueberry Salad, 42 Tip Sheet: Build a Salad, 44

DESSERTS & BAKED GOODS

MORE TIPS & TOOLS

Apple Cake, 80

Healthy on a Budget, 96

Banana Ice Cream, 82

Kids in the Kitchen, 98

Carrot Cupcakes, 84

Stock the Pantry, 101

Frozen Fruit Pops, 86

Eat-in-Season Index, 102

Jack-O’-Lantern Loaf, 88

Index, 103

Sweet Potato & Zucchini Muffins, 90 Un“Beet”able Brownies, 92 9

Dips & Salsas BETTER THAN RANCH DIP, 13 POBLANO SALSA, 14 POPPING POMEGRANATE SALSA, 17 PUT-IT-ON-ANYTHING PESTO, 18 SUPER DUPER SWEET POTATO DIP, 21 WATERMELON SALSA, 22

Whether blended into savory spreads or diced into garden-crisp toppings, seasonal fruits and vegetables make for amazingly flavorful dips and salsasâ&#x20AC;&#x201D;and are a great way for kids to eat good-for-you foods. Taste-tested and loved by our Brighter Bites families, these homemade recipes use easy-to-find healthy ingredients. Serve them as a smart snack with sliced vegetables or as a colorful addition atop an entree of chicken or fish. 10

FRESH IDEAS Each family and teacher walks away with a pair of bags that contains ~50 servings of fresh, seasonal produce, plus tips and tools for how to use it.

DIPS & SALSAS

Better Than Ranch Dip

SERVES 8

INGREDIENTS

2 cups plain, nonfat Greek yogurt ½ tbsp dried parsley ½ tsp ground black pepper

½ tsp garlic powder ½ tsp onion powder ½ tsp dried dill weed ¼ tsp sugar

½ tsp salt DIRECTIONS

1. Pour all of the ingredients into a bowl and mix until blended. 2. Serve with fresh vegetables like carrots or broccoli for dipping.

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

47 calories; 4 grams carbohydrate; 0 grams fat; 8 grams protein; 0 grams dietary fiber DIPS & SALSAS

Poblano Salsa

SERVES 16

INGREDIENTS

DIRECTIONS

6 poblano peppers

1. Preheat oven to 425°F.

6 tomatillos, dehusked

2. Wash the poblano peppers and tomatillos. Pat them dry and place on a baking sheet lined with parchment paper.

1 cup chopped cilantro ½ cup diced yellow onion ½ cup chicken broth (low sodium) 4 garlic cloves, chopped ½ tsp salt 1 tsp olive oil ½ cup plain nonfat Greek yogurt (optional)

3. Bake for 30 minutes. After 30 minutes, remove the baking pan from the oven and carefully flip over the poblano peppers (so the bottom side is now up) and return the baking sheet to the oven. Bake for an additional 15 minutes. 4. Remove from the oven, set the tomatillos to the side, and place the peppers in a gallon-size Ziploc bag. Seal the bag and allow the peppers to cool. 5. Remove the charred skin from the poblanos by rubbing it off with a paper towel.

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

20 calories; 3.7 grams carbohydrate; 0.5 grams fat; 0.8 grams protein; 0.7 grams dietary fiber 14

DIPS & SALSAS

6. Once the skin is removed, cut the poblano peppers in half and cut out the stem and seeds. 7. Place the poblanos, tomatillos, cilantro, diced onion, chicken broth, garlic, and salt in a blender and blend until smooth. 8. On the stove, heat the olive oil in a large saucepan on medium-high heat. Add the poblano sauce and allow to simmer for about 5 minutes.

TIP For a creamy sauce, add the Greek yogurt

to the saucepan with the poblano sauce and stir until smooth. Serve the poblano sauce as a dip with baked tortilla chips or whole-wheat pita, or as a sauce with grilled chicken or fish.

DIPS & SALSAS

Popping Pomegranate Salsa

SERVES 4

INGREDIENTS

Seeds of 1 pomegranate (approx. 1 cup) 2 large pears, diced 2 tbsp shallots, finely diced ¼ cup cilantro, finely chopped

Juice of 1 lime 2 tbsp pomegranate juice ¼ tsp salt tsp garlic powder tsp black pepper

DIRECTIONS

1. Add all of the ingredients into a bowl and mix until well incorporated. 2. Serve over chicken or fish or as a snack with whole-wheat pita chips.

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

114 calories; 29 grams carbohydrate; 1 gram fat; 1 gram protein; 5 grams dietary fiber DIPS & SALSAS

Put-it-on-Anything Pesto

SERVES 12

INGREDIENTS

DIRECTIONS

7 cups spinach

1. Thoroughly wash the leeks before using by slicing the leek and placing the sliced pieces into a bowl of water.

½ cup almonds, whole or crushed Juice of 1 lemon ¾ cup sliced leeks (white and pale green parts) ¼ cup extra virgin olive oil ½ tsp garlic powder ½ tsp salt tsp black pepper

2. Once the dirt is removed, dry the sliced leeks in a paper towel. 3. Place the spinach, almonds, and lemon juice in the food processor or blender. Process until finely chopped. 4. Add the remaining ingredients and process until the pesto has a smooth texture. 5. Serve as a spread on sandwiches, a sauce for pasta, a topping for grilled chicken, or as an appetizer with carrot sticks. You may substitute green onions for the leeks in this recipe. TIP

NUTRITION FACTS FOR ONE SERVING (APPROX. 2 TBSP)

83 calories; 3 grams carbohydrate; 8 grams fat; 2 grams protein; 1 gram dietary fiber 18

DIPS & SALSAS

Super Duper Sweet Potato Dip

SERVES 4

INGREDIENTS

DIRECTIONS

2 medium sweet potatoes

1. Preheat oven to 375°F.

1 tbsp olive oil

2. Rinse and peel sweet potatoes. Chop into bite-size pieces.

cup plain nonfat Greek yogurt 1 tsp honey ¼ tsp salt Crackers or pita chips

3. Place sweet potatoes in bowl and toss with olive oil. 4. Spread potatoes in single layer on baking sheet lined with aluminum foil. 5. Roast for 25–30 minutes or until potatoes are tender. Mash and allow to cool. 6. In a medium bowl mix potatoes, yogurt, honey, and salt together until combined. 7. Serve with crackers or pita chips.

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

114 calories; 16 grams carbohydrate; 3 grams fat; 5 grams protein; 2 grams dietary fiber DIPS & SALSAS

Watermelon Salsa

SERVES 4

INGREDIENTS

2 cups seedless watermelon, diced ½ bunch cilantro, chopped

½ red onion, diced

½ tsp salt

Juice of 1 lime

1 jalapeño, seeded and diced (optional)

2 bell peppers, diced

DIRECTIONS

1. Place all ingredients in a bowl and mix well. 2. Serve with chips. This salsa is also great on top of salad, chicken, or fish!

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

47 calories; 11 grams carbohydrate; 0.4 grams fat; 1 gram protein; 2 grams dietary fiber 22

DIPS & SALSAS

Soups & Salads FIERY TOMATO BASIL SOUP, 26

CANâ&#x20AC;&#x2122;T BE BEET SALAD, 37

TIP SHEET: BUILD A SOUP, 28

MINTY GRAPEFRUIT SALAD, 38

APPLE CIDER VINAIGRETTE, 30

PERFECT PEAR & BRUSSELS SPROUTS SALAD, 41

BRINGING THE HEAT HONEYDEW SALAD, 33

TEXAS CORN & BLUEBERRY SALAD, 42

BROCCOLI & GRAPE SALAD, 34

TIP SHEET: BUILD A SALAD, 44

Soups and salads offer a year-round way to turn any ingredients you have on hand into delicious, nutrient-packed, easy-to-make dishes. Plus, they offer a fun and simple way for kids to help prep food and flex their creativity in the kitchen. Take a peek at our Build a Soup and Build a Salad tip sheets, then explore your fridge, pantry, and produce basket to transform the ingredients you love into wholesome snacks, sides, or full meals. 24

SOUPS & SALADS

TIPS & TOOLS Our team (and a few little helpers) add nutrition handbooks, tip sheets, and recipes to the bags that incorporate the week's fresh produce.

SOUPS & SALADS

Fiery Tomato Basil Soup INGREDIENTS

½ large onion, chopped 1 medium carrot, chopped 1 tbsp olive oil 1 garlic clove, minced 2 lbs tomatoes, chopped 1½ cups vegetable broth (low sodium) ¼ cup + 2 tbsp basil, chopped ½ tbsp tomato paste 1 tsp honey 1 tsp salt ¼ tsp pepper ¼ cup nonfat Greek yogurt

SOUPS & SALADS

SERVES 4

DIRECTIONS

1. Heat a large stock pot to low and add the olive oil, onions, and carrots to pot. 2. Sauté for 10 minutes or until the onions are tender and translucent. 3. Add the garlic and cook for 1 minute. Then add the tomatoes, vegetable broth, ¼ cup basil, tomato paste, honey, salt, and pepper. 4. Bring the soup up to a boil, then lower the heat to a low simmer, and cook for 30–40 minutes, uncovered, or until the tomatoes are very tender.

5. Pour half of the soup mixture into a blender or food processor. Blend or process until soup appears smooth. 6. Add the rest of the soup and the Greek yogurt and blend until everything is smooth and wellincorporated. 7. Serve topped with the remaining 2 tbsp of chopped basil and with a side of whole-wheat bread, crackers, or pita.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

104 calories; 16 grams carbohydrate; 4 grams fat; 4 grams protein; 4 grams dietary fiber SOUPS & SALADS

SERVES 4 TIP SHEET

Build a Soup Not only are soups a tasty meal for the whole family, they’re also a smart way to pack in nutrition—without putting in too much time in the kitchen. Make sure you use lean meats for protein, and no-sodium or low-sodium broth. Then let whatever else you have on hand—beans, greens, grains, spices, and seasonal veggies—lead the way.

YOU’LL NEED

DIRECTIONS

1 tbsp olive oil

1. Place the olive oil and protein in a large stockpot and cook until the meat is brown. If using beans or lentils, add them in step 3.

1 lb protein 4 cups vegetables 4 cups broth Herbs and seasonings to taste 1 cup greens 2 cups precooked whole grains

2. Add the vegetables and cook for another 5–10 minutes. 3. Pour in broth, herbs, and seasonings and bring to a boil. 4. Once at a boil, lower to a simmer and cook for 30–45 minutes. 5. Add the greens and whole grains and heat for another 5 minutes. Serve and enjoy! Make soups in larger quantities, and freeze or refrigerate the leftovers to feed your family another time.

TIP

SOUPS & SALADS

SAMPLE INGREDIENTS

PROTEIN

Canned lentils or beans (low sodium), chicken, turkey VEGETABLES

Potatoes, sweet potatoes, yuca, tomatoes, mushrooms, corn, carrots, onion, winter squash, summer squash BROTH

Vegetable, chicken, turkey (low sodium) HERBS & SEASONINGS

Basil, thyme, rosemary, oregano, bay leaf, garlic GREENS

Spinach, kale, Swiss chard, collard greens WHOLE GRAINS

Brown rice, quinoa, barley

SOUPS & SALADS

Apple Cider Vinaigrette

SERVES 5

INGREDIENTS

¼ cup extra virgin olive oil 2 tbsp water 2 tbsp apple cider vinegar Juice of 1 lemon (about 2 tbsp) 2 tsp honey

¼ tsp salt ¼ tsp ground black pepper ¼ tsp dried thyme tsp garlic powder tsp ground cinnamon tsp ground ginger

DIRECTIONS

1. In a clean glass jar, combine the ingredients by shaking well. 2. Serve as the dressing on your favorite salads.

NUTRITION FACTS FOR ONE SERVING (APPROX. 2 TBSP)

99 calories; 3 grams carbohydrate; 10 grams fat; 0 grams protein; 0 grams dietary fiber 30

SOUPS & SALADS

Bringing the Heat Honeydew Salad

SERVES 6

INGREDIENTS

1 medium honeydew melon, chopped

½ tbsp olive oil

bunch cilantro, chopped

Juice of ½ lime

1 jalapeño, seeded and diced

¼ tsp salt

1 tbsp honey

¼ tsp chili powder or Sriracha

3 tbsp pepitas or chopped peanuts

DIRECTIONS

1. Place melon and jalapeño in a medium bowl. 2. In a separate small bowl, whisk together honey, olive oil, lime juice, salt, and chili powder. 3. Pour dressing over melon and jalapeño and toss. 4. Top with cilantro and pepitas or peanuts.

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

136 calories; 24 grams carbohydrate; 4 grams fat; 4 grams protein; 2 grams dietary fiber SOUPS & SALADS

Broccoli & Grape Salad

SERVES 4

INGREDIENTS

4 cups broccoli, chopped into bite-size pieces 1 cup grapes, cut in half 2 tbsp red onion, finely diced

¼ cup raisins

¼ tsp honey

1½ tbsp extra virgin olive oil

tsp salt tsp black pepper

½ tbsp apple cider vinegar

DIRECTIONS

1. Combine the broccoli, grapes, red onion, and raisins into a large mixing bowl. 2. Whisk the apple cider vinegar, olive oil, honey, salt, and pepper in a separate bowl. 3. Once well incorporated, add dressing to broccoli mixture and toss until well coated.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1

CUPS)

137 calories; 22 grams carbohydrate; 6 grams fat; 3 grams protein; 3 grams dietary fiber 34

SOUPS & SALADS

Can’t Be Beet Salad

SERVES 4

INGREDIENTS

DIRECTIONS

2 medium beets

1. Preheat oven to 375°F.

2 medium oranges

2. Remove beet leaves and wash beets.

Juice of 1 lime

3. Wrap each beet in aluminum foil and place on baking sheet.

1 tbsp olive oil 1 tbsp honey ¼ tsp salt ¼ tsp black pepper

4. Roast beets for 45–60 minutes or until fork slides easily into the middle of the beet. Let cool and unwrap beets from foil. 5. Use paper towel to rub skin off beet and cut into small chunks. Place in a medium bowl and set aside. 6. Peel, segment, and chop oranges. Place oranges in bowl with beets. In a small bowl, whisk together lime juice, olive oil, honey, salt, and pepper. Drizzle over beets and oranges and toss to combine.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

100 calories; 18 grams carbohydrate; 4 grams fat; 1 gram protein; 3 grams dietary fiber SOUPS & SALADS

Minty Grapefruit Salad

SERVES 8

INGREDIENTS

DIRECTIONS

3 large or 4 small grapefruits

1. Cut away grapefruit peel and white part. Then cut each grapefruit segment from the membranes and place grapefruit segments in a serving dish.

2 tbsp mint, finely chopped 1 tsp honey

2. Squeeze juice from each of the grapefruit membranes into another bowl. 3. Add mint and honey to the juice and whisk the sauce together. 4. Pour the desired amount of sauce over the grapefruit segments and serve. Mix the remaining sauce with water or club soda for a refreshing beverage!

TIP

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

60 calories; 15 grams carbohydrate; 0 grams fat; 1 gram protein; 2 grams dietary fiber 38

SOUPS & SALADS

Perfect Pear & Brussels Sprouts Salad

SERVES 4

INGREDIENTS

DIRECTIONS

3 cups shredded Brussels sprouts

1. Thoroughly wash the pear and Brussels sprouts before using.

1 large pear, diced (approx. 1½ cups)

2. Chop the pear into small pieces. Cut the stem off of the Brussels sprouts, then cut them in half and place in the food processor.

cup dried cranberries ¼ cup sliced almonds 1½ tbsp extra virgin olive oil ¼ tsp salt

3. Pulse the food processor so the Brussels sprouts are roughly chopped. 4. In a large mixing bowl, add the pear, Brussels sprouts, and all other ingredients and mix until well-incorporated. Serve and enjoy!

¼ tsp garlic powder ¼ tsp dried thyme tsp nutmeg tsp black pepper

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

181 calories; 27 grams carbohydrate; 9 grams fat; 4 grams protein; 6 grams dietary fiber SOUPS & SALADS

Texas Corn & Blueberry Salad INGREDIENTS

DIRECTIONS

2½ cups fresh corn kernels (about 3 ears)

1. Cut fresh corn kernels from the cob.

SERVES 4

1 cup fresh blueberries

2. Combine the corn, blueberries, and cucumbers in a large mixing bowl.

¼ cup cucumber, finely diced

3. Combine lime juice, olive oil, salt, and pepper in a small bowl and whisk until combined.

2 tbsp lime juice

4. Add dressing to corn mixture and toss until coated.

1 tsp extra virgin olive oil ¼ tsp salt

You may use 1½ cans of corn (no salt added) in this recipe.

TIP

tsp black pepper

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

117 calories; 25 grams carbohydrate; 2 grams fat; 3 grams protein; 4 grams dietary fiber 42

SOUPS & SALADS

SERVES 1 TIP SHEET

Build a Salad A healthy salad begins with lots of leafy greens, then layers in a colorful variety of vegetables and even fruits. Sprinkle in nuts, seeds, and cheese for extra texture and nutrition, and always make your own salad dressings to avoid added sugar and other unknown ingredients. Top your salad with added protein, and serve on a pretty plate.

FOR SALAD, YOU’LL NEED

FOR DRESSING, YOU’LL NEED

2 cups greens or lettuce

½ tbsp olive oil

1 cup vegetables (raw, roasted, grilled)

1 tsp acid

½ cup fresh fruit or 2 tbsp dried fruit (with no added sugar)

½ tsp honey

3–4 oz protein

Dash of salt and pepper Pinch of fresh or dried herbs

2 tbsp healthy fat (optional) DIRECTIONS

1. Whisk the salad dressing in a small bowl or cup. 2. Pour over the salad ingredients in another bowl. 3. Toss until the dressing is well-incorporated. 44

SOUPS & SALADS

SAMPLE INGREDIENTS

GREENS OR LETTUCE

Kale, spinach, mixed greens, Swiss chard, arugula, Romaine lettuce VEGETABLES

Bell peppers, tomatoes, radishes, pumpkin, carrots, butternut squash, corn, yellow squash, asparagus, broccoli, Brussels sprouts, cucumber, celery, zucchini, red onion, beets, potatoes, cauliflower FRUIT

Berries, apples, oranges, apricots, peaches, mango, pineapple, pears, grapes, figs, plums PROTEIN

Chicken, turkey, fish, shrimp, eggs, beans, lentils, quinoa HEALTHY FAT

Avocado, nuts, seeds, low-fat cheese ACID

Balsamic vinegar, apple cider vinegar, lemon or lime juice

SOUPS & SALADS

Entrees & Sides CRAFTY MAC ’N CHEESE, 49 HOMEMADE SPAGHETTI SAUCE, 50 QUICK & EASY PICKLED VEGETABLES, 53 SAUTÉED BRUSSELS SPROUTS WITH APPLES & PECANS, 54 SNEAKY MASHED POTATOES, 57 VEGGIE PIZZA, 58 ZUCCHINI PIZZA, 61 TIP SHEET: BUILD A HEALTHY PLATE, 62

From satisfying sides to classic components of main meals, these recipes put the tools in your hands to make any weeknight dinner or family feast a success. Keep your entrees exciting by mixing up textures and swapping in seasonal veggies, and try our Build an Entree tip sheet for ways to combine different foods and flavors into well-balanced meals. 46

ENTREES & SIDES

MADE BY HAND Staff and volunteers in every Brighter Bites city carefully prepare thousands of recipe samples each week for families to taste at produce distributions.

ENTREES & SIDES

Crafty Mac ’n Cheese

SERVES 4

INGREDIENTS

DIRECTIONS

3 cups cauliflower, chopped

1. Place the cauliflower and carrots in boiling water and cook until tender, about 7–8 minutes.

1 cup carrots, chopped

2. Drain out the water and allow the vegetables to cool. Then combine the cauliflower and carrots in food processor with the milk and blend until it makes a puree.

cup nonfat milk 2 cups dry whole-wheat elbow pasta ¾ cup shredded low-fat mozzarella cheese ½ tsp salt tsp ground black pepper

3. Cook pasta according to package directions and then drain the water, saving ½ cup for later use. 4. In a saucepan over medium-high heat, add pureed veggie mix with the ½ cup pasta water and cheese and stir until the cheese melts. 5. Add the cooked elbow pasta into the pan with the sauce and stir well to combine. Season with salt and pepper and serve.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1

CUPS)

303 calories; 52 grams carbohydrate; 5 grams fat; 16 grams protein; 3 grams dietary fiber ENTREES & SIDES

Homemade Spaghetti Sauce

SERVES 10

INGREDIENTS

DIRECTIONS

2 tsp extra virgin olive oil

1. Heat oil in a skillet over medium heat. Add onion, carrot, and celery and cook, stirring occasionally, until the onion is beginning to brown (5–8 minutes).

1 large onion, finely chopped 1 large carrot, finely chopped 1 stalk celery, finely chopped 4 cloves garlic, minced, or ½ tsp garlic powder 1 tbsp Italian seasoning 1 can (28 oz) crushed tomatoes, no salt added

2. Stir in garlic and Italian seasoning; cook for about 30 seconds. 3. Add canned tomatoes and cook until thickened (about 4–6 minutes). Stir in salt. 4. Add to whole-wheat spaghetti pasta and top with extra veggies. Store extra spaghetti sauce in an airtight container and refrigerate.

TIP

½ tsp salt

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

45 calories; 9 grams carbohydrate; 1 gram fat; 2 grams protein; 2 grams dietary fiber 50

ENTREES & SIDES

Quick & Easy Pickled Vegetables

SERVES 12

INGREDIENTS

2 cups water

Pinch of whole black pepper

½ cup white (or apple cider) vinegar

1 garlic clove, cut in half

1½ tbsp granulated sugar 2 tsp salt

1 cucumber, sliced (or 1½ cups of radish, carrots, okra, cauliflower, red onion)

1 bay leaf (optional: recommended for cauliflower, carrots, and radishes)

DIRECTIONS

1. Combine the water, vinegar, salt, and sugar into a mixing bowl and whisk together until sugar and salt are dissolved. 2. Add garlic, black pepper, and optional bay leaf to vinegar mixture. 3. Chop or slice vegetables into desired size and place in jar. Cover the vegetables with the vinegar mixture and close jar. 4. Let the jar sit in the refrigerator for at least one day before eating. Pickled vegetables will last in the refrigerator for 4–7 days.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 PICKLE)

12 calories; 3 grams carbohydrate; 0 grams fat; 0 grams protein; 0 grams dietary fiber ENTREES & SIDES

Sautéed Brussels Sprouts with Apples & Pecans

SERVES 6

INGREDIENTS

DIRECTIONS

1 lb Brussels sprouts

1. Wash the Brussels sprouts and trim the stems off the sprouts. Slice the sprouts into thin rounds (there will be about 8 cups).

2 tsp olive oil ½ tsp salt ¼ tsp ground black pepper 2 cloves garlic, minced 1 medium apple, diced (about 1 cup) ¼ cup pecans, chopped

2. In a large sauté pan on medium-low heat, add the olive oil. Next, add the Brussels sprouts and cook for about 10 minutes, stirring frequently. The sprouts will begin to brown and soften. 3. Add salt, pepper, and garlic and cook for another 2 minutes, continuing to stir. 4. Add the apples and pecans and sauté for another 2 minutes, stirring frequently. 5. Once the ingredients are well incorporated and the Brussels sprouts are tender, remove from heat and serve immediately.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

91.4 calories; 11.8 grams carbohydrate; 4.8 grams fat; 3.1 grams protein; 4 grams dietary fiber 54

ENTREES & SIDES

Sneaky Mashed Potatoes

SERVES 8

INGREDIENTS

1 head cauliflower, chopped

¼ cup butter (made with canola or olive oil)

2–3 garlic cloves, finely chopped

2½ lbs potatoes, peeled and cubed

½ cup low-fat plain Greek yogurt

¼ tsp paprika (optional)

¼ cup olive or canola oil

¼ cup skim or low-fat milk

Salt and pepper to taste

DIRECTIONS

1. Boil potatoes and cauliflower together until tender. 2. Drain and mash potatoes, cauliflower, oil, and butter. 3. Add rest of ingredients, mix thoroughly, and enjoy!

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

269 calories; 35 grams carbohydrate; 13 grams fat; 5 grams protein; 5 grams dietary fiber ENTREES & SIDES

Veggie Pizza

SERVES 4

INGREDIENTS

DIRECTIONS

4 whole-wheat tortillas

1. Turn the oven on high broil, and place the 4 tortillas on baking sheet.

1 bell pepper, diced 1 yellow squash or zucchini, diced ½ medium onion, diced ¼ cup tomato sauce (no salt) ¼ cup low-fat shredded mozzarella cheese Cooking spray

2. Broil on high for 2 minutes, flip the tortillas, and broil on high for another minute. 3. Remove the pan from the oven and turn the oven on low broil. 4. Spread 1 tbsp of tomato sauce on each tortilla. Top with the vegetables and 1 tbsp of cheese on each. 5. Place back in the oven and broil on low for 1½–2 minutes, or until the cheese has melted.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 PIZZA)

127 calories; 20 grams carbohydrate; 4 grams fat; 6 grams protein; 4 grams dietary fiber 58

ENTREES & SIDES

Zucchini Pizzas INGREDIENTS

DIRECTIONS

3 medium zucchinis

1. Turn on oven broiler, or preheat to 425°F.

Pinch of salt and pepper

2. Wash zucchini and cut into slices about ¼-inch thick.

1 small jar low-sodium pizza or marinara sauce ¼ cup part-skim shredded mozzarella cheese Other vegetable toppings (onion, bell pepper, olives, or mushrooms)

SERVES 6

3. Lightly sprinkle both sides with salt and pepper, and place on baking sheet. 4. Spread a small amount of sauce on each zucchini slice, then top with cheese and your choice of veggies. 5. Broil on high for 3–5 minutes, or bake until cheese is melted. Serve immediately! TIP Eggplant, yellow squash, or any other

summer squash may also be used for the “crust” of this pizza.

NUTRITION FACTS FOR ONE SERVING (4 MINI PIZZAS)

83 calories; 10 grams carbohydrate; 4 grams fat; 3 grams protein; 3 grams dietary fiber ENTREES & SIDES

SERVES 1 TIP SHEET

Build a Healthy Plate

Dairy

Fruits & Veggies

Grains

Protein

An entree, or main course, is your everyday opportunity to create a balanced MyPlate meal. MyPlate is a visual guide from the United States Department of Agriculture (USDA) that helps us incorporate a healthy amount and variety of foods each time we eat. Try to fill one-half of your plate with vegetables and fruits, one-fourth of your plate with a starch or whole grain, and the final fourth of your plate with a protein.

YOU’LL NEED

3–4 oz protein (grilled, baked, or sautéed) 2 cups vegetables (raw, grilled, roasted, sauteéd, or steamed)

½ cup starch

1 tsp lemon juice

2 tbsp garnishes (optional)

Dash fresh or dried herbs, garlic powder, salt, pepper

½ tsp extra virgin olive oil

DIRECTIONS

Place protein, veggies, and starch on a dinner plate and top with optional garnish, olive oil, lemon juice, and seasonings.

ENTREES & SIDES

SAMPLE INGREDIENTS

PROTEIN

Chicken breast, turkey breast, fish, beans, eggs VEGETABLES

Tomatoes, corn, carrots, broccoli, Brussels sprouts, cauliflower, green beans, summer squash, asparagus, bell peppers, onions, greens STARCH

Brown rice, quinoa, one whole-wheat tortilla, one slice whole-wheat bread, sweet potato, potato, winter squash GARNISHES

Nuts and seeds, avocado, crumbled cheese

ENTREES & SIDES

Smoothies BRIGHTER BITES SMOOTHIE, 67 HULK SMOOTHIE, 68 PINEAPPLE CRUSH SMOOTHIE, 71 PUMPKIN SPICE & EVERYTHING NICE SMOOTHIE, 72 UN-BEET-LIEVABLE SMOOTHIE, 75 TIP SHEET: BUILD A SMOOTHIE, 76

Mix up your menu with colorful concoctions as easy to make as they are to drink. Smoothies are an especially smart solution for picky eatersâ&#x20AC;&#x201D;as tasty as a treat, but also chock full of fruits and vegetables that make them nutritional superheroes. Invite your family into the kitchen to help blend your own healthy rainbow of flavor with our Build a Smoothie tip sheet. 64

SMOOTHIES

SMASHING SUCCESS Culinary Education Manager Christina Blick presents the Hulk Smoothie, one of the most popular “brighter bites” (or samples) that we share as part of our fun food experience.

SMOOTHIES

Brighter Bites Smoothie

SERVES 2

INGREDIENTS

DIRECTIONS

1 red beet, peeled and shredded

1. Wash all fresh produce. Remove kale leaves from stem.

1 small apple, chopped 1 medium carrot, peeled & chopped Handful (about 1 cup) fresh or frozen berries, no sugar added

2. Place all ingredients in a blender and blend until smooth. Enjoy! TIP Any fruit or veggies you already have

can be added to make this drink delicious and nutritious!

Handful (about 1 cup) fresh kale, spinach, or other leafy greens ½–1 cup cold water

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

112 calories; 28 grams carbohydrate; 0 grams fat; 3 grams protein; 6 grams dietary fiber SMOOTHIES

Hulk Smoothie

SERVES 5

INGREDIENTS

DIRECTIONS

¾ cup water

1. Wash all fruits and vegetables. Remove stems from kale, and remove tops from strawberries if using fresh. Slice apple into chunks, removing core.

1 banana 2 cups kale (or spinach) 1 medium apple 2 cups strawberries (fresh or frozen)

2. Place all ingredients in a blender and blend until smooth. Enjoy! TIP Add more or less of each ingredient to fit

your family’s taste.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

97 calories; 18 grams carbohydrate; 1 gram fat; 4 grams protein; 4 grams dietary fiber 68

SMOOTHIES

Pineapple Crush Smoothie

SERVES 2

INGREDIENTS

1 cup pineapple chunks (fresh or frozen) ½ cup sliced ripe banana ½ cup orange juice ½ cup water DIRECTIONS

Place all ingredients in a blender and blend until smooth. Enjoy!

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

121 calories; 31 grams carbohydrate; 0 grams fat; 1 gram protein; 3 grams dietary fiber SMOOTHIES

Pumpkin Spice & Everything Nice Smoothie

SERVES 6

INGREDIENTS

6 frozen ripe bananas

1 tsp ground cinnamon

2 cups water

¼ tsp ground nutmeg

1 can (15 oz) pumpkin puree

¼ tsp ground cloves ¼ tsp ground ginger

2 tbsp honey DIRECTIONS

Place all ingredients in a blender and blend until smooth. Enjoy!

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

156 calories; 40 grams carbohydrate; 1 gram fat; 2 grams protein; 6 grams dietary fiber 72

SMOOTHIES

Un-Beet-Lievable Smoothie

SERVES 4

INGREDIENTS

1½ cup frozen strawberries 1 small red beet, peeled and chopped 1 carrot, chopped (about ½ cup)

1 container (5.3 oz) nonfat vanilla Greek yogurt ½ cup orange juice ¼ cup water

DIRECTIONS

Place all ingredients in a blender and blend until smooth. Enjoy!

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 CUP)

78 calories; 16 grams carbohydrate; 0 grams fat; 4 grams protein; 3 grams dietary fiber SMOOTHIES

SERVES 2 TIP SHEET

Build a Smoothie Sneak extra produce into your kid’s diet (and your own!), and load your smoothie with vitamin-rich greens and ripe, seasonal fruit. If your craving is out of season, try frozen fruits or vegetables instead. Avoid added sugars in any fruit and in your liquid base— stick to honey for all-natural sugar. Mix in more fun and flavor with seeds, spices, and any new ingredients you want to take for a spin.

YOU’LL NEED

2 frozen bananas

1 cup greens

1 cup liquid

2 tbsp protein (optional)

1 cup fruit

Other add-ons

½–1 cup vegetables DIRECTIONS

Place all items in a blender and blend until smooth! Add more liquid or ice if necessary.

SMOOTHIES

SAMPLE INGREDIENTS

BASE

2 frozen bananas LIQUID

Water, low-fat milk, almond milk, 100% fruit juice FRUIT (FRESH OR FROZEN)

Mango, pineapple, strawberries, blueberries, melon, peaches, avocado VEGETABLES

Carrots, beets, celery, cucumber, pumpkin GREENS

Spinach or kale PROTEIN (OPTIONAL)

Ground flaxseeds, chia seeds, hemp hearts, nuts OTHER ADD-ONS

Honey, cinnamon, cocoa powder

SMOOTHIES

Desserts & Baked Goods APPLE CAKE, 80 BANANA ICE CREAM, 82 CARROT CUPCAKES, 84 FROZEN FRUIT POPS, 86 JACK-O’-LANTERN LOAF, 88 SWEET POTATO AND ZUCCHINI MUFFINS, 90 UN“BEET”ABLE BROWNIES, 92

Pack some punch—and more fresh produce—into your desserts and baked goods. Equal parts delicious and nutritious, these recipes prove that fruits and vegetables can extend beyond their expected use and make your next treat a little tastier. The natural sugars in produce add sweetness, complexity, and an element of surprise that will win even your little ones over. 78

DESSERTS & BAKED GOODS

DESSERTS DONE RIGHT Brighter Bites Co-Founder Dr. Shreela Sharma perfects her signature Un“Beet”able Brownies, a post-dinner favorite of families and staff alike.

DESSERTS & BAKED GOODS

Apple Cake INGREDIENTS

1½ large red apples, thinly sliced 2 tsp cinnamon, divided 2 cups unsweetened applesauce, divided 1½ cups whole-wheat flour 1½ tsp baking powder ½ tsp baking soda ½ tsp salt ¼ tsp ground ginger ¼ tsp ground nutmeg ¼ tsp ground cloves 1 very ripe banana, mashed 1 egg ½ cup sugar 1 tsp vanilla extract

DESSERTS & BAKED GOODS

SERVES 10

DIRECTIONS

1. Preheat oven to 350Â°F and spray a 9x13" baking pan with cooking spray. 2. In a large mixing bowl, combine the sliced apples, 1 tsp cinnamon, and 1 cup of applesauce until the apple slices are evenly coated. Then, layer the apple slices on the bottom of the pan. 3. In a mixing bowl combine the dry ingredients: flour, 1 tsp cinnamon, baking powder, baking soda, salt, and spices.

5. Slowly add the dry ingredients to the wet ingredients and mix until everything is well incorporated. Pour the apple cake batter over the sliced apples and spread evenly. 6. Bake in the oven for 35 minutes and remove when done. Allow the cake to cool, then flip over onto a large platter. Slice into 24 pieces and enjoy!

4. In a separate bowl, combine the wet ingredients (egg, banana, sugar, vanilla, and the remaining cup of applesauce) and mix with a spoon or an electric mixer until well incorporated.

NUTRITION FACTS FOR ONE SERVING

(APPROX.

OF CAKE; MAKES 1 9x13 INCH BAKING PAN)

66 calories; 15 grams carbohydrate; 0.4 grams fat; 1 gram protein; 2 grams dietary fiber DESSERTS & BAKED GOODS

Banana Ice Cream

SERVES 10

INGREDIENTS

DIRECTIONS

10 very ripe bananas

1. Peel bananas and freeze overnight in a freezer bag.

½ cup lowfat milk

2. Remove the bananas from the freezer and blend in blender or food processor until smooth.

¼ cup honey ½ tsp vanilla extract tsp ground nutmeg

3. Slowly add the remaining ingredients and blend until the bananas have a “frozen yogurt” consistency. (If you have an ice cream maker, pour mixture into maker and churn until there is an “ice cream” texture.) 4. Serve immediately or store in the freezer for up to one week. Feel free to add flavorings, toppings, or mix-ins like cinnamon, cocoa powder, dried fruit, nuts, jam, coconut flakes, or fresh fruit!

TIP

NUTRITION FACTS FOR ONE SERVING (APPROX.

CUP)

137 calories; 35 grams carbohydrate; 0.5 grams fat; 2 grams protein; 3 grams dietary fiber 82

DESSERTS & BAKED GOODS

Carrot Cupcakes INGREDIENTS

1½ cups whole-wheat flour 2 tsp ground cinnamon 1 tsp baking soda ½ tsp salt 1 cup unsweetened applesauce ½ cup honey ¼ cup unsalted light butter 1 egg 2 tbsp sugar 1 tsp vanilla extract 2 cups carrots, shredded (about 5 carrots) ¼ cup raisins ¼ cup walnuts, chopped Cooking spray or paper liners

DESSERTS & BAKED GOODS

SERVES 24

DIRECTIONS

1. Preheat oven to 350Â°F. 2. In a medium bowl whisk together the flour, cinnamon, baking soda, and salt. In a large bowl mix the applesauce, honey, butter, egg, sugar, and vanilla together (preferably with an electric whisk or beaters). 3. Add flour mixture until well combined. The batter will be fairly thick at this point.

4. Add the carrots, raisins, and walnuts. Stir until everything is well incorporated. Spray a muffin pan with cooking spray or insert paper liners. 5. With a spoon, evenly divide batter to muffin pan. Bake for 22â&#x20AC;&#x201C;24 minutes or until a toothpick comes out clean and muffins are beginning to turn golden-brown on top.

NUTRITION FACTS FOR ONE SERVING (1 CUPCAKE)

89 calories; 16 grams carbohydrate; 2 grams fat; 2 grams protein; 2 grams dietary fiber DESSERTS & BAKED GOODS

Frozen Fruit Pops

SERVES 4â&#x20AC;&#x201C;5

INGREDIENTS

DIRECTIONS

1 cantaloupe, watermelon, or honeydew melon

1. Slice the melon and remove rind. Remove any seeds.

Popsicle sticks or toothpicks 1 popsicle mold, plastic cup, or ice cube mold

2. Place the fresh melon in the blender or food processor and blend until smooth. 3. Pour into popsicle molds, or any plastic container you have on hand. 4. Put the molds in the freezer and wait until they are partly frozen to push in the popsicle stick or toothpick. You may also cover the top of the molds with plastic wrap and push the toothpick through. 5. Allow to freeze for at least 3 hours.

NUTRITION FACTS FOR ONE SERVING (APPROX. 1 LARGE POPSICLE)

60 calories; 16 grams carbohydrate; 0 grams fat; 1 gram protein; 2 grams dietary fiber 86

DESSERTS & BAKED GOODS

Jack-O’-Lantern Loaf INGREDIENTS

2½ cups whole-wheat flour 1½ cups sugar 1 tbsp baking soda ½ tbsp ground cinnamon 1½ tsp salt ¼ tsp ground nutmeg ¼ tsp ground cloves ¼ tsp ground ginger cup water ¾ cup olive oil 1 can (15 oz) pumpkin puree ½ cup unsweetened applesauce 1 cup mashed ripe banana (about 1½) ½ tsp vanilla extract

DESSERTS & BAKED GOODS

SERVES 24

DIRECTIONS

1. Preheat oven to 350Â°F. 2. Whisk together flour, sugar, baking soda, cinnamon, salt, nutmeg, cloves, and ginger until well combined. Then make a well in the flour mixture. 3. In a separate bowl, blend together the water, olive oil, pumpkin, applesauce, banana, and vanilla extract with a spoon or electric mixer.

4. Pour the wet ingredients into the dry ingredients and stir until well incorporated. 5. Grease and flour baking pans. Divide mixture between two 9x5" bread pans. 6. Bake for 1 hour. (Or divide mixture in 24 muffin pans and bake for 25â&#x20AC;&#x201C;35 minutes, depending on the size.)

NUTRITION FACTS FOR ONE SERVING (APPROX.

LOAF OR 1 MUFFIN)

166 calories; 25 grams carbohydrate; 7 grams fat; 2 grams protein; 2 grams dietary fiber DESSERTS & BAKED GOODS

Sweet Potato & Zucchini Muffins INGREDIENTS

1½ cups of whole-wheat flour 1 tsp baking soda 1 tsp ground cinnamon ½ tsp salt ¼ cup butter made with canola oil ¼ cup canola or olive oil ½ cup honey 1 egg 1 tsp vanilla extract 1 cup unsweetened applesauce 1 cup zucchini, shredded 1 cup sweet potato, shredded

DESSERTS & BAKED GOODS

SERVES 18

DIRECTIONS

1. Preheat oven to 350Â°F. 2. In a medium bowl, whisk together the flour, baking soda, cinnamon, and salt. In a large bowl, mix the butter, oil, honey, egg, and vanilla together (preferably with an electric whisk or beaters). 3. Add flour mixture until well combined. The batter will be fairly thick at this point.

4. Squeeze out excess water from zucchini and add applesauce, zucchini, and sweet potato to batter. 5. With a spoon evenly divide batter into 18 muffin cups that have been coated with vegetable oil spray. 6. Bake for 22â&#x20AC;&#x201C;24 minutes or until a toothpick comes out clean and muffins are beginning to turn golden-brown on top.

NUTRITION FACTS FOR ONE SERVING (1 MUFFIN)

124 calories; 18 grams carbohydrate; 5 grams fat; 2 grams protein; 1 gram dietary fiber DESSERTS & BAKED GOODS

Un“Beet”able Brownies INGREDIENTS

Cooked beets* ½ cup sugar cup canola oil cup nonfat milk 2 eggs 4 oz unsweetened applesauce 1½ tsp vanilla extract 1½ cups whole-wheat flour 3 tbsp unsweetened cocoa powder 1 tsp baking soda ¼ tsp salt ¾ cup mini semisweet chocolate chips, divided

DESSERTS & BAKED GOODS

* Roasted: 3 small–medium beets Boiled: 3 small–medium beets, peeled and cubed Canned: 1½ (15 oz) cans beets (no salt added)

SERVES 24

DIRECTIONS

1. Preheat oven to 350°F. 2. If using roasted beets, roast the whole beets in the 350°F oven for 1.5 hours. Allow to cool, then peel and chop. If using boiled beets, place the cubed beets into a medium saucepan full of boiling water. Cover, reduce to simmer, and allow to cook for about 25–30 minutes, or until tender. Once cooked, remove from heat and drain water. If using canned beets, drain them from the liquid and pat them dry. 3. Place beets in a food processor and process until pureed. 4. Place the pureed beets into a large bowl and add the sugar, canola oil, nonfat milk, eggs, applesauce, and vanilla extract.

5. Whisk the wet ingredients until well combined. Then, in a medium bowl, add the flour, cocoa powder, baking soda, and salt. Mix well. 6. Slowly add the dry ingredients to the wet ingredients and mix until everything is well incorporated. 7. Fold in half of the chocolate chips. Pour the batter into a 9x13 baking dish that has been sprayed with cooking spray. Spread the batter evenly, then top with the second half of the chocolate chips. 8. Place the brownies in the oven and bake for 25–30 minutes, or until a toothpick comes out clean. Allow to cool, slice, and enjoy!

NUTRITION FACTS FOR ONE SERVING (APPROX. ONE 2x2 INCH PIECE)

110 calories; 15.1 grams carbohydrate; 5.4 grams fat; 2.2 grams protein; 1.8 grams dietary fiber DESSERTS & BAKED GOODS

More Tips & Tools HEALTHY ON A BUDGET, 96 KIDS IN THE KITCHEN, 98 STOCK THE PANTRY, 101 EAT-IN-SEASON INDEX, 102 INDEX, 103

We believe sharing and preparing food with your family can and should be a joyful, rewarding experience. A little preparation is the secret to saving yourself time, money, and the temptation of less nutritious optionsâ&#x20AC;&#x201D;so stock up on healthy advice for thinking ahead, on a budget, and in a pinch, and make your next bite even brighter. 94

MORE TIPS & TOOLS

BRIGHT FUTURES No smiles are more contagious than those of excited kids discovering foods they never knew they might love.

MORE TIPS & TOOLS

TIP SHEET

Healthy on a Budget Keeping a healthy lifestyle doesn’t have to be expensive. Try these simple tips for shopping smart and saving money.

MAKE A LIST

To keep you from buying more than you need, bring a list to the grocery store. Also, try not to go when you’re hungry!

USE COUPONS

Look for coupons and weekly savings in the mail and newspaper, and plan weekly meals based on what’s on sale. Protein can be expensive, so buy meat when it’s on sale and freeze it for later use, or try non-meat alternatives like beans.

SHOP IN SEASON

This is when fruits and vegetables are the most flavorful, most nutritious, and most budget friendly.

BUY PRODUCE IN ITS WHOLE FORM

Packaged produce that is already washed and chopped tends to be more expensive.

MORE TIPS & TOOLS

TIP SHEET

COMPARE PRICES $

Look at the unit price to save money on items like dairy. For example, compare the price per ounce of shredded cheese versus block cheese.

BUY THE STORE BRAND

For the best value, look for whole-grain items, pantry items, canned goods, and frozen foods in the store brand.

SHOP IN BULK SECTIONS

You may find items like whole-wheat flour, brown rice, whole grains, beans, lentils, nuts, dried fruit, and spices in the bulk section of your grocery store where you can choose the amount you need.

TRY CANNED FOODS

Canned foods provide the nutrients we need and last longer than fresh items, so stock up when they’re on sale so that you always have protein, fruits, and vegetables on hand for a healthy meal. Look for foods labeled “low sodium,” “no salt added,” and “no added sugar.” MORE TIPS & TOOLS

TIP SHEET

Kids in the Kitchen Kids are more likely to try foods that they have a hand in making. Invite the whole family to help prepare your next meal. AGES 2–4

AGES 5–6

Juice citrus using a plastic juicer

Mash bananas for baking or potatoes for mashed potatoes

Tear lettuce Wash produce using a kitchen-safe stool

Measure ingredients with measuring spoons and cups

Stir, whisk, and sift ingredients Texas Corn & Blueberry Salad, 42

Jack-O’-Lantern Loaf, 88

AGES 7–9

AGES 10–13

Use a can opener

Use a chef’s knife with supervision

Mince and dice vegetables using a plastic knife

Learn to use the stovetop and oven with supervision

Grate cheese and roll out pizza dough

Prep foods (fruits, vegetables, meats, etc.) with minimal supervision

Follow a recipe Veggie Pizza, 58

MORE TIPS & TOOLS

Homemade Spaghetti Sauce, 50

MORE TIPS & TOOLS

100

MORE TIPS & TOOLS

TIP SHEET

Stock the Pantry Healthy foods can be found in the pantry, too! Make sure to avoid added sugars, and choose no- or low-sodium options. FRUITS

WHOLE GRAINS

CONDIMENTS, LIQUIDS

Applesauce

Cornmeal

Broth: chicken, vegetable

Canned fruits

Corn or whole-wheat tortillas

Mustard, hot sauce, soy sauce

Popcorn kernels

Non-stick cooking spray

Whole grains: barley, brown rice, oatmeal, quinoa

Oils: canola, olive

Dried fruits Jelly VEGGIES

Canned vegetables Salsa

Whole-grain cereals

Tomato sauce

Whole-wheat bread, crackers, and pastas

BAKING

SEASONINGS

Baking powder

Dried herbs

Baking soda

Spices: black pepper, cayenne, chili powder, cinnamon, crushed pepper, cumin, garlic and onion powder, nutmeg, paprika, salt

Sweeteners: honey, brown sugar, sugar Vanilla extract Whole-wheat flour

Vinegars: apple cider, balsamic, white PROTEINS

Canned beans Canned chicken Canned fish Dried: beans, lentils, split peas Nuts and seeds Peanut or almond butter

MORE TIPS & TOOLS

101

Eat-in-Season Index From winter squash to summer melons, each season highlights fruits and vegetables at their tastiest and most nutritious. Take a peek at the best times to prepare each one of our recipes based on their general seasonality. YEAR-ROUND

SPRING

FALL

Apple Cider Vinaigrette, 30

Apple Cake, 80

Banana Ice Cream, 82

Apple Cider Vinaigrette, 30

Better Than Ranch Dip, 13

Banana Ice Cream, 82

Carrot Cupcakes, 84

Better Than Ranch Dip, 13

Homemade Spaghetti Sauce, 50

Brighter Bites Smoothie, 67

Sneaky Mashed Potatoes, 57

Hulk Smoothie, 68

Broccoli & Grape Salad, 34

Pineapple Crush Smoothie, 71

Can’t Be Beet Salad, 37

Sneaky Mashed Potatoes, 57

Carrot Cupcakes, 84

WINTER

Crafty Mac ’n Cheese, 49

Apple Cake, 80 Apple Cider Vinaigrette, 30

SUMMER

Fiery Tomato Basil Soup, 26

Banana Ice Cream, 82

Apple Cake, 80

Homemade Spaghetti Sauce, 50

Better Than Ranch Dip, 13

Apple Cider Vinaigrette, 30

Jack-O’-Lantern Loaf, 88

Can’t Be Beet Salad, 37

Banana Ice Cream, 82

Perfect Pear & Brussels Sprout Salad, 41

Carrot Cupcakes, 84

Better Than Ranch Dip, 13

Poblano Salsa, 14

Crafty Mac ’n Cheese, 49

Brighter Bites Smoothie, 67

Popping Pomegranate Salsa, 17

Homemade Spaghetti Sauce, 50

Bringing the Heat Honeydew Salad, 33

Jack-O’-Lantern Loaf, 88

Carrot Cupcakes, 84

Pumpkin Spice & Everything Nice Smoothie, 72

Minty Grapefruit Salad, 38

Fiery Tomato Basil Soup, 26

Perfect Pear & Brussels Sprout Salad, 41

Frozen Fruit Pops, 86

Popping Pomegranate Salsa, 17

Homemade Spaghetti Sauce, 50

Pumpkin Spice & Everything Nice Smoothie, 72

Hulk Smoothie, 68

Put-it-on-Anything Pesto, 18

Poblano Salsa, 14

Sautéed Brussels Sprouts with Apples & Pecans, 54 Sneaky Mashed Potatoes, 57 Super Duper Sweet Potato Dip, 21 Un“Beet”able Brownies, 92 Un-Beet-Lievable Smoothie, 75

Pineapple Crush Smoothie, 71 Sneaky Mashed Potatoes, 57 Sweet Potato & Zucchini Muffins, 90 Texas Corn & Blueberry Salad, 42 Un-Beet-Lievable Smoothie, 75 Veggie Pizza, 58 Watermelon Salsa, 22 Zucchini Pizzas, 61

102

MORE TIPS & TOOLS

Put-it-on-Anything Pesto, 18 Sautéed Brussels Sprouts with Apples & Pecans, 54 Sneaky Mashed Potatoes, 57 Super Duper Sweet Potato Dip, 21 Sweet Potato & Zucchini Muffins, 90 Un“Beet”able Brownies, 92 Un-Beet-Lievable Smoothie, 75

Index A

Homemade Spaghetti Sauce, 50

Quick & Easy Pickled Vegetables, 53

Hulk Smoothie, 68

Apple Cake, 80

Apple Cider Vinaigrette, 30

Jack-O’-Lantern Loaf, 88

Apples, 54, 67, 68, 80

Jalapeños, 22, 33

Banana Ice Cream, 82

Kale, 67, 68

Sneaky Mashed Potatoes, 57

Bell peppers, 22, 58, 61

Squash, 58

Beets, 37, 67, 75, 92

Leeks, 18

Strawberries, 68, 75

Berries, 42, 67, 68

Lemons, 18, 30

Super Duper Sweet Potato Dip, 21

Better Than Ranch Dip, 13

Limes, 17, 22 33, 37, 42

Sweet Potato & Zucchini Muffins, 90

Bananas, 68, 71, 72, 80, 82, 88

Blueberries, 42 Brighter Bites Smoothie, 67 Bringing the Heat Honeydew Salad, 33 Broccoli, 13, 34 Broccoli & Grape Salad, 34 Brussels Sprouts, 41, 54 C Can’t Be Beet Salad, 37 Carrots, 13, 26, 49, 50, 53, 67, 75, 84 Carrot Cupcakes, 84 Cauliflower, 49, 53, 57

Texas Corn & Blueberry Salad, 42 Tomatillos, 14

Tomatoes, 26, 50

Okra, 53

Onions, 14, 22, 26, 34, 50, 53, 58, 61

Un“Beet”able Brownies, 92

Oranges, 37, 71

Un-Beet-Lievable Smoothie, 75

Pears, 17, 41

Veggie Pizza, 58

Pineapple Crush Smoothie, 71 Pineapples, 71

Cucumbers, 42, 53

Poblano Salsa, 14

Pomegranates, 17

Grapefruit, 38

Sweet potatoes, 21, 90

Mushrooms, 61

Crafty Mac ’n Cheese, 49

Garlic, 14, 50, 54, 57

Spinach, 18, 67, 68

Corn, 42

Sautéed Brussels Sprouts with Apples & Pecans, 54

Minty Grapefruit Salad, 38

Perfect Pear & Brussels Sprout Salad, 41

Frozen Fruit Pops, 86

Melons, 22, 33, 86

Celery, 50

Fiery Tomato Basil Soup, 26

Radishes, 53

Popping Pomegranate Salsa, 17 Potatoes, 57 Pumpkin, 72, 88

W Watermelon, 22, 86 Watermelon Salsa, 22 Z Zucchini, 58, 61, 90 Zucchini Pizzas, 61

Pumpkin Spice & Everything Nice Smoothie, 72 Put-it-on-Anything Pesto, 18

Grapes, 34 MORE TIPS & TOOLS

103

Thank you for welcoming Brighter Bites into your home. We hope this cookbook fills you up with healthy, tasty ideas and continually inspires you and your family to spend the best part of the day—mealtime!—together. SPECIAL THANKS Christina Blick Manager, Culinary Education, Brighter Bites

Stefanie Cousins, MPH Director of Marketing & Communications, Brighter Bites

Heather Hochberg-Garrett, MPH, RD, LD Dietitian, Brighter Bites

Lisa Helfman Founder, Brighter Bites

Shreela Sharma, PhD, RD, LD Co-Founder, Brighter Bites

RR Donnelley Houston Printer

Sappi-McCoy North America Publisher

Principle Graphic Design Partner

Christina Blick, Kimberly Cooper, Emily Kelley, Julie Soefer Photographers

Copyright © 2019 by Brighter Bites All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Printed in the United States of America First Printing, 2019 Brighter Bites www.brighterbites.org

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is rooted in the belief that if we

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they will. and the lives they lead will be

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