Fuel for your kids and yourself

Morning Power Smoothie (4)

INGREDIENTS

2 cups frozen almond milk

1 cup fat-free plain yogurt

2 fresh frozen bananas, peeled and chopped

1/2 cup powdered protein supplement

1 bunch of curly leaf parsley

4 tablespoons flax seed

1/2 cup honey

1 cup fresh frozen strawberries

1/2 cup fresh frozen blueberries

1/2 cup fresh frozen raspberries

DIRECTIONS

Pour almond milk in ice trays and freeze overnight along with all other fruit ingredients. In the morning, add all ingredients to a blender. Slowly increase speed of your blender until you bring it to max and continue to blend until all ingredients are smooth. Be careful not to blend too long so as to lose the frozen texture.

Popeye’s Blueberry Muffins (12)

INGREDIENTS

3/4 cup all-purpose flour

3/4 cup whole wheat flour

3/4 cup white sugar

1/4 cup oat bran

1/4 cup quick cooking oats

1/4 cup wheat germ

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1 cup blueberries

1 cup finely chopped spinach

1 banana, mashed

3/4 cup low-fat buttermilk

1 egg

1-1/2 tablespoon flaxseed oil

1 teaspoon vanilla extract

DIRECTIONS

Preheat the oven to 350 degrees F. Grease a 12-cup muffin pan or line with paper muffin cups. In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, oat bran, quickcooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries, spinach and walnuts. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top. Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.

Lunch Box Calzone with Invisible Broccoli Sauce (2)

INGREDIENTS

1 package active dry yeast

1 cup warm water

1 tablespoon olive oil

1 teaspoon white sugar

1 teaspoon salt

2-1/2 cups all-purpose flour, divided

1 teaspoon olive oil

1/2 cup ricotta cheese

1 can pizza sauce

1 cup broccoli florets

1-1/2 cups shredded part skim mozzarella cheese

1/2 cup crumbled turkey sausage

1/2 cup sliced fresh mushrooms (optional)

6 to 8 fresh basil leaves

1 egg, beaten

DIRECTIONS

To make dough: In a small bowl, dissolve yeast in water. Add the oil, sugar and salt; mix in 1 cup of the flour until smooth. Gradually stir in the rest of the flour, until dough is smooth and workable. Knead dough on a lightly floured surface for about 5 minutes, or until it is elastic. Lay dough in a bowl containing 1 teaspoon olive oil, then flip the dough, cover and let rise for 40 minutes, or until almost doubled.

To make filling: While dough is rising, bring pizza sauce and broccoli to a boil over medium heat and simmer for 5 minutes. Pour pizza sauce into a blender and blend until smooth. Transfer to a bowl and refrigerate. In a separate bowl combine the ricotta cheese, mozzarella cheese, sausage and mushrooms. Mix well, cover bowl and refrigerate to chill. Preheat oven to 375 degrees F. When dough is ready, punch it down and separate it into 2 equal parts. Roll parts out into thin circles on a lightly floured surface. Spoon 2 tablespoons of sauce onto dough and spread allowing 1/2 inch of dough to remain uncovered. Fill each circle with 1/2 of the cheese/meat filling and fold over, securing edges by folding in and pressing with a fork. Brush the top of each calzone with egg and place on a lightly greased cookie sheet. Bake at 375 degrees F for 30 minutes. At school ask to have the calzone microwaved uncovered for 1 minute.

Crunchy Ranch Chicken Wraps (4)

INGREDIENT

1/2 cup ranch dressing

1/4 cup reduced-fat sour cream

1 (1-ounce) packet taco seasoning mix, divided

1 tablespoon mild chunky salsa

2 cups chopped baked breaded chicken tenders

4 garlic and sundried tomato wraps shredded Romaine lettuce

1 tomato, chopped

1 (4-ounce) can sliced black olives

1 avocado – peeled, pitted and diced (optional)

1 cup shredded Colby-Monterey Jack cheese

DIRECTIONS

Combine ranch dressing, sour cream, 1 teaspoon taco seasoning and salsa in a small bowl. Cover and refrigerate until serving. Cook chicken tenders according to package directions. Allow to cool, then coarsely chop, then toss with remaining taco seasoning. Cover bowl loosely with wax paper or plastic wrap. Warm the wraps in a skillet for about a minute on each side to make them pliable. Spread ranch mixture over wrap. Place two scoops of chicken on the tortilla and top with lettuce, tomato, olives, avocado and cheese. Roll the wrap over the mixture and wrap in aluminum foil.

SHOPPING LIST

almond milk
fat-free plain yogurt
low-fat buttermilk
ricotta cheese
reduced-fat sour cream
shredded part skim mozzarella cheese
shredded Colby-Monterey Jack cheese
eggs
3 fresh bananas
honey
fresh strawberries
fresh blueberries
fresh raspberries
fresh spinach
broccoli florets
sliced fresh mushrooms (optional)
fresh basil leaves
romaine lettuce
1 tomato
1 avocado (optional)
powdered protein supplement
1 bunch of curly leaf parsley
4 flax seed
all-purpose flour
whole wheat flour
white sugar
oat bran
quick cooking oats
wheat germ
baking powder
baking soda
salt
flaxseed oil
olive oil
vanilla extract
1 package active dry yeast
1 can pizza sauce
ranch dressing
packet taco seasoning mix
mild chunky salsa
breaded chicken tenders
turkey sausage
garlic and sundried tomato wraps
1 (4-ounce) can sliced black olives

Chef John Strand of Accents – Personal Chef Services specializes in elegant in-home dinners and weekly meal services, “making your home your favorite place to eat.” He can be reached via e-mail from his Web site at www.accentspcs.com.