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A Multicultural Cookbook: Our Favorite Foods Made Healthy!. Brought to you by: The Sixth Grade Cooking Healthy Club at PS 4 & Mrs. Herrera & Mrs. Kellar-Jackson. Table of Contents. Made Healthful by: Abraham B. Potato Omelet (Spain). Ingredients. 4 large eggs 1lb potato

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a multicultural cookbook our favorite foods made healthy

A Multicultural Cookbook: Our Favorite Foods Made Healthy!

Brought to you by:

The Sixth Grade Cooking Healthy Club at PS 4

&

Mrs. Herrera & Mrs. Kellar-Jackson

made healthful by abraham b

Made Healthful by: Abraham B

Potato Omelet

(Spain)

ingredients
Ingredients
  • 4 large eggs
  • 1lb potato
  • ¼ cup of olive oil
  • ¼ teaspoon Mrs. Dash
directions
Directions
  • Wash and cut potatoes into thin slices.
  • In a large baking dish, saturate potato slices in olive oil.
  • In a large bowl, separate egg whites from yolks. (Dispose of yolks-too much cholesterol) whisk egg whites well, and then add to the baking dish with the potatoes, mixing well.
  • Cover with tin foil & bake, 30 minutes @ 375 degrees until potatoes are a golden brown, then remove from the oven & spread out on a paper-towel covered platter so that much of the oil can be removed.
  • Using a skillet, cover the bottom of the pan with a thin layer of oil, about 1 teaspoon.
  • Once omelet seems to be cooked, about 10 minutes, use large plate to tip the omelet out of the skillet. After adding a little more oil to the skillet , slide the omelet in again, this time putting it in top side down cooking it until the under-side is also a golden color.
  • Serve hot or cold. Delicious & healthy!!!!!!

To make this recipe healthy, I replaced pan frying with oven baking, eggs with egg whites and removed salt from the recipe. Delicious & healthy!!!

made healthful by jessica
Made Healthful by:Jessica

Fruit Muffins

(New Zealand)

ingredients10
Ingredients:
  • 2 ORGANIC eggs
  • 250g ORGANIC unbleached flour
  • 1 tablespoon of baking powder
  • 1 teaspoon of ground cinnamon
  • ¾ cup of low fat milk
  • 4 tablespoons of vegetable oil
  • 4 tablespoons of honey
  • 125g of chopped apples
preparation
Preparation
  • Preheat oven to 190 degrees C.
  • Lightly grease 12-cup muffin tin or line with muffin cups.
  • Separate the egg yolks from the egg whites. Discard the egg yolks. Then, lightly beat the egg whites.
  • In a separate bowl, dry ingredients thoroughly.
  • In a separate bowl , mix together skim milk, oil , honey and apples.
  • Gently fold in egg whites to the wet mixtures.
  • Add the wet mixtures to the dry ingredients.
  • Fold together until just moistened. Batter will be lumpy.
  • Fill greased muffin tins 2/3 full.
  • Bake about 20 minutes until lightly browned.

To make this recipe healthy, I replaced whole milk with skim milk, eggs with organic egg whites, sugar with honey and flour with organic unbleached flour. Delicious & healthy!!!

made healthful by cruz f

Made Healthful by: Cruz f

Breakfast Shake

(Brazil)

ingredients14
Ingredients
  • 1 cup of ORGANIC fat-free milk
  • 1 ripe banana,
  • 1 pouch Carnation French Vanilla Breakfast
  • 1 ½ to 2 teaspoons instant coffee granules
  • 3 ice cubes
  • You’ll also need
  • A blender
  • A tall glass & straw (optional)
directions15
Directions
  • Place a tall glass in the freezer.
  • Slice banana thinly.
  • Place banana, milk, French vanilla instant breakfast, coffee granules, and ice cubes in the blender.
  • Blend on “chop” for 30 seconds .
  • Remove the glass from the freezer.
  • Pour mixture from blender into glass.
  • Insert straw & enjoy!

To make this recipe healthy, I replaced hormone treated whole milk with organic skim milk and removed cream from the recipe. Delicious & healthy!!!

fatoosh syria
Fatoosh(Syria)

Made Healthful by:

Salam S

ingredients18
Ingredients
  • 1 head of romaine lettuce
  • 1 red pepper
  • 4 tomatoes
  • 16 black olives
  • 2 garlic cloves
  • 1tsp olive oil
  • 2tsp white vinegar
  • 1 large seedless cucumber
  • Pita bread
directions19
Directions
  • Cut the lettuce into strips.
  • Cut the red pepper into thin slices.
  • Slice the 4 tomatoes any size.
  • Sprinkle the 16 black olives.
  • Slice the cucumbers into thick slices.
  • Cut the garlic cloves into think slices.
  • Put all ingredients in a large mixing bowl and toss lightly.
  • Mix 1tsp of olive oil & 2 tsp of vinegar, Then poor over salad. Toss again, lightly.
  • Coat the pita bread with oil and toast until it looks burnt then crush it around.
  • Cut into bite size pieces and sprinkle generously over salad.
  • Enjoy!

To make this recipe healthy, I replaced frying the pita with toasting it, reduced the oil and removed the salt. Delicious & healthy!!!

made healthful by jordy e

Made Healthful by: Jordy E

Pumpkin Soup

(Ecuador)

ingredients22
Ingredients
  • 2 large butternut squash
  • 2 tablespoons coriander seeds
  • 2 dried chilies
  • 2 tablespoons olive oil
  • 10 slices pancetta, cut into 1/2-inch pieces
  • A bunch fresh sage
  • 11 ounces chestnuts
  • 1 onion, finely chopped
  • About 2 3/4 pints ORGANIC low sodium chicken stock
  • 4 tablespoons fat free sour cream
  • Extra-virgin olive oil (drizzle like garnish)
directions23
Directions
  • Preheat the oven to 400 degrees F.
  • Cut the squash in half and remove the seeds, reserving these for later.
  • Smash up the coriander and chili, nice and fine, and sprinkle over the squash. Drizzle with a little oil and roast in a hot oven until nice and soft.
  • Coat the pancetta with olive oil & bake for 10 minutes with half the sage leaves.
  • Add the chestnuts and the onion and bake for about 15 minutes.
  • By this time the squash will be ready, so spoon it out into the pan, leaving the skin behind.
  • Cover with the stock and bring to the boil.
  • Remove half the mixture and blend until smooth, then pour back into the roasting pan in the oven.
  • Take the rest of the sage leaves and the reserved squash seeds and fry them in a little oil until crisp.
  • To serve, spoon a little fat free sour cream on top of the soup, sprinkle with a little of the crisp sage and seeds, and finish with a good drizzle of extra-virgin olive oil. Enjoy!

To make this recipe healthy, I replaced frying with baking, vegetable oil with olive oil, higher fat sour cream with a low fat substitute, chicken broth with organic low sodium broth and removed the salt from the recipe. Delicious & healthy!!!

ingredients26
Ingredients
  • 2 medium-sized onions, chopped
  • Extra Virgin Olive Oil
  • 1-ounce I Can’t Believe its Not Butter
  • 1 sprig dried thyme
  • 2 1/2 pounds best end of ORGANIC lamb, cut into large pieces
  • 7 carrots, chopped lengthways into 2-inch pieces
  • 2 tablespoons pearl barley
  • 5 cups LOW SODIUM ORGANIC chicken stock
  • Freshly ground black pepper
  • 1 bouquet garni (parsley, thyme, and bay leaf)
  • 12 medium potatoes
  • 1 bunch parsley, leaves finely chopped
  • 1 bunch chives
directions27
Directions
  • In a large heavy-bottomed saucepan, cook the onions in oil, on medium-high heat until they are translucent.
  • Add the dried thyme and stir.
  • Add the lamb and brown on a high heat to seal in juices.
  • Add carrots, and pearl barley.
  • Pour in the chicken stock so that it almost covers the meat and vegetables.
  • Season with pepper and add Bouquet garni.
  • Cover and cook on low heat for 2 hours, being careful not to boil.
  • Place potatoes on top of the stew, cover and cook for 30 minutes until the meat is falling beautifully off the bones and the potatoes are fork tender.
  • Serve the stew in large flat soup bowls, next to the potatoes or garnish with parsley and chives.

To make this recipe healthy, I replaced hormone treated lamb with organic lamb meat, replaced vegetable oil with extra virgin olive oil, chicken broth with low sodium organic chicken broth and removed the butter & salt from the recipe. Delicious & healthy!!!

made healthful by kora s

Made Healthful by: Kora S

Chicken Soup

(Croatia)

ingredients30
Ingredients
  • 3 pounds organic chicken breast
  • 2 peeled carrots
  • 5 stems of Parsley root
  • ¼ cup of pumpkin oil
  • 4 peeled potatoes
  • Pepper to taste
  • Vegetable seasoning to taste
  • ¼ cup of light sour cream
  • Six cups of cold water
directions31
Directions
  • Add water to a large pot & bring to a boil.
  • Add the chicken & simmer over medium heat for 60 minutes.
  • Add carrots, potatoes, sour cream, pumpkin oil, pepper, vegetable seasoning and parley.
  • Lower the heat and simmer over low heat for about 60 minutes.
  • Drain the ingredients out of the soup and serve it.
  • Suggestion-add some cooked noodles. Such as the “No Yolks” ,brand of egg noodles, made without the yolks!

To make this recipe healthy, I replaced a whole chicken with organic chicken breast with a low fat substitute, sour cream with a light sour cream and removed the salt from the recipe. Delicious & healthy!!!

daniel leon

Daniel Leon

Made Healthful by: Daniel L

Vegetarian Fava Bean Soup

(Egypt)

ingredients34
Ingredients
  • 1 cup white skinless dried fava beans
  • 1 garlic clove
  • 3 cups water
  • 1 tablespoon olive oil
  • 1 pinch ground cumin
  • white pepper
  • Fresh parsley for garnish
  • 1 tablespoon fresh minced parsley
  • lemon juice
directions35
Directions
  • Two days ahead, place the beans in a bowl with plenty of water to cover to soak. Change water now and again.
  • Drain the soaked beans and put them in a large saucepan with the garlic and water.
  • Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for at least 1 hour, until the beans are very ,very tender and literally disintegrating to form a soup.
  • Depending on the beans, you might need to cook the beans another full hour, adding additional water — don't worry, you can't overcook them.
  • Mash with a fork to get a nice soupy consistency, adding water as necessary to thin the soup to your liking.
  • Whisk in the olive oil and cumin, then season with salt and pepper.
  • Let simmer a few more minutes to blend the flavors.
  • Ladle the soup into bowls and garnish with the minced parsley and lemon pulp.
  • Serve the soup with more lemon slices on the side and toasted pita bread.

To make this recipe healthy, I removed the salt from the recipe and used naturally dried beans instead of canned beans (no preservatives). This soup is already very healthy. Delicious & healthy!!!

organic guacamole mexico
ORGANIC Guacamole(Mexico)

Made Healthful by: Mrs. Herrera

ingredients38
ingredients
  • 4 ORGANIC avocados (Hass)
  • ½ ORGANIC lemon
  • 1 ORGANIC small white onion
  • 1 teaspoon water
  • 1 ORGANIC small jalapeño (if desire)
  • 2 ORGANIC table spoons cilantro
  • ½ teaspoon Mrs. Dash
directions39
directions
  • Finely Chop onion, cilantro and jalapeno . Onion can be chopped slightly larger.
  • Mash guacamole in a large mixing bowl.
  • Add chopped cilantro, lemon Juice, water, chopped onion, chopped jalapeño and Mrs. Dash.
  • Mix delicately together for chunky or mix vigorously for a smooth consistency.
  • served on whole grain bread or with whole grain chips . Enjoy!!!

To make this recipe healthy, I replaced the pesticide treated produce with ORGANIC, pesticide-free alternatives and the salt with Mrs. Dash. Delicious & healthy!!!

made healthful by mrs kellar jackson

Made Healthful by: Mrs. Kellar-Jackson

Rice Crispy Treat Snack

(U.S.A.)

ingredients42
Ingredients
  • 3 tablespoons I Can’t Believe Its Not Butter
  • 1 package (10 oz. or 4 cups) regular marshmallows
  • 6 cups Rice Krispies Cereal
directions43
Directions

1. In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat. 2. Add KELLOGG'S RICE KRISPIES cereal. Stir until well coated.3. Using buttered spatula or wax paper evenly press mixture into 13 x 9 x 2-inch pan coated with cooking spray. Cool. Cut into 2-inch squares. Best if served the same day.MICROWAVE DIRECTIONS (great for in school preparation):In microwave-safe bowl heat butter and marshmallows on HIGH for 3 minutes, stirring after 2 minutes. Stir until smooth. Follow steps 2 and 3 above. Microwave cooking times may vary.

To make this recipe healthy, I replaced the butte with I Can’t Believe Its Not Butter! , reducing the calories, fat and cholesterol. Delicious & healthy!!!

made healthful by mrs kellar jackson44

Made Healthful by: Mrs. Kellar-Jackson

Vegetable Dumplings

(China)

ingredients45
Ingredients
  • 1/2 pound firm tofu
  • 1/2 cup coarsely grated carrots
  • 1/2 cup shredded Napa cabbage
  • 2 tablespoons finely chopped red pepper
  • 2 tablespoons finely chopped scallions
  • 2 teaspoons finely minced fresh ginger
  • 1 tablespoon chopped cilantro leaves
  • 1 tablespoon LOW SDIOUM soy sauce
  • 1 tablespoon hoisin sauce
  • 2 teaspoons sesame oil
  • 1 ORGANIC egg, lightly beaten
  • 1/4 teaspoon freshly ground black pepper
  • Bowl of water, plus additional water for steamer
  • 35 to 40 small wonton wrappers
  • Non-stick vegetable spray, for the steamer
directions46
Directions
  • Preheat the oven to 200 degrees F.
  • Cut the tofu in half horizontally and lay between layers of paper towels.
  • Place on a plate, top with another plate, and place a weight on top (a 14-ounce can of vegetables works well). Let stand 20 minutes.
  • After 20 minutes, cut the tofu into 1/4-inch cubes and place in a large mixing bowl.
  • Add the carrots, cabbage, red pepper, scallions, ginger, cilantro, low sodium soy sauce, hoisin, sesame oil, organic egg, and pepper. Lightly stir to combine.
  • To form the dumplings, remove 1 wonton wrapper from the package, covering the others with a damp cloth.
  • Brush the edges of the wrapper lightly with water.
  • Place 1/2 rounded teaspoon of the tofu mixture in the center of the wrapper.
  • Shape as desired. Set on a sheet pan and cover with a damp cloth.
  • Repeat procedure until all of the filling is gone.
  • Using a steaming apparatus of your choice, bring 1/4 to 1/2-inch of water to a simmer over medium heat.
  • Spray the steamer's surface lightly with the non-stick vegetable spray to prevent sticking.
  • Place as many dumplings as will fit into a steamer, without touching each other.
  • Cover and steam for 10 to 12 minutes over medium heat.
  • Remove the dumplings from the steamer to a heatproof platter and place in oven to keep warm.
  • Repeat until all dumplings are cooked.

To make this recipe healthy, I replaced hormone treated eggs with organic eggs, high sodium soy sauce with low sodium soy sauce and removed the salt from the recipe. Delicious & healthy!!!

diego m

Diego M

Poached chicken with spaghetti

ingredients49
Ingredients
  • 1 large ORGANIC roasting chicken about 5-6 ½ pounds
  • lemon
  • 1 onion stuck with 3 cloves
  • 3 sprigs of parsley
  • 3 leaves of fresh sweet basil
  • Cold water to cover. Mrs. Dash and ground black pepper
  • 1 large onion, finely chopped
  • 2 cloves of chopped garlic
  • 2 tablespoons of Smart Balance
  • 2 one pound cans of Italian tomatoes
  • 2 tablespoons of chopped parsley
  • 1 ½ pounds of organic whole grain spaghetti
  • Freshly grated reduced fat parmesan cheese
  • Cold water to cover
directions50
directions
  • Rub the inside of the chicken with half a lemon
  • Fill the inside of the chicken with the onion stuck cloves, 3 parsley sprigs, thyme sprig, and 2 leaves of sweet basil
  • Cover with cold water; bring to a boil and then skim
  • Add Mrs. Dash and pepper to taste, reduce heat, cover and simmer 50 -60 minutes or until tender.
  • Remove the meat from the bones and set aside; return the carcass to the pot and simmer till the broth is reduced by half
  • Sauté the chopped onion and garlic in the Smart Balance.
  • Add the Italian tomatoes and cook down until thicker
  • Add the remaining basil and 2 tablespoons of chopped parsley. Add salt and pepper to taste
  • Mix this with the chicken meat and add the broth after removing the carcass; simmer over a very low flame for 30 minuets
  • Cook the whole grain spaghetti in boiling, seasoned water till “al dente”
  • Drain and place in a large bowl. Ladle the sauce and chicken over the pasta and sprinkle freely with reduced fat parmesan cheese

To make this recipe healthy, I replaced hormone treated chicken with organic chicken, bleached pasta with whole grain pasta, butter with Smart Balance, salt with Mrs. Dash and cheese with reduced fat cheese. Delicious & healthy!!!

made healthful by harry f

Made Healthful by: Harry F

Grilled Chipotle Chicken Quesadillas

(Mexico)

ingredients53
Ingredients
  • 4 boned skinned chicken breast haves
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper
  • 1 canned chipotle chile in adobo sauce, drained and minced
  • ¼ cup fat free sour cream
  • ¼ cup of low fat mayonnaise
  • 2 cups grated reduced fat Monterey Jack Cheese
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon lime juice
  • 8 corn tortillas (6 inches each)
directions54
Directions
  • Brush chicken breasts with olive oil and sprinkle with Mrs. Dash.
  • Lay chicken on a grill pan over medium heat.
  • Cook chicken 4 to 5 minutes per side or until cooked through.
  • Slice cooked chicken breasts into ¼ inches , thick slices.
  • Keep grill on grill pan hot.
  • In a small bowl, whisk together chipotle chilies, fat-free sour cream, low fat mayonnaise, lime juice, cilantro.
  • Spread 1 tbsp of chipotle, lime juice on each of the tortillas .
  • Top 4 of the tortillas each with ½ cup of reduced fat cheese and a quarter of the chicken slices then cover with the remaining tortillas.
  • Serve immediately.

To make this recipe healthy, I replaced hormone treated chicken with organic chicken breast meat, replaced vegetable oil with olive oil, chicken higher fat sour cream, mayonnaise and cheese with a low fat substitute and removed the butter & salt from the recipe. Delicious & healthy!!!

made healthful by jonathan c

Made Healthful by: JONATHAN C

SHEPARDS PIE

(England)

ingredients57
Ingredients
  • 1 lb. ORGANIC lean, minced beef
  • 1 large onion, yellow
  • 8 oz. carrots
  • 4 large baking potatoes
  • 4 oz. reduced fat cheddar cheese
  • 16 oz. low sodium ORGANIC beef broth
  • Mrs. Dash & pepper
directions58
Directions
  • Preheat oven to 350 degrees.
  • Boil potatoes until cooked then mash, adding pepper & Mrs. Dash to taste. Set aside.
  • Dice carrots and onions, then sauté with beef until cooked.
  • Drain off excess fat.
  • In oval oven-safe dish, place filling and pour low sodium beef stock over it.
  • Spread a thick layer of the mashed potatoes over the top, be sure to cover mixture completely-edge to edge.
  • Sprinkle with the grated, reduced fat cheese.
  • Heat in oven, uncovered, about 30 minutes, or until hot and potatoes are golden brown .
  • Let cool 10 minutes before serving.

To make this recipe healthy, I replaced hormone treated beef with organic beef, replaced whole milk cheese with reduced fat cheese, beef broth with low sodium organic beef broth, and salt with Mrs. Dash. Delicious & healthy!!!

made healthful by antonio b

Made Healthful by: Antonio B

Chicken Stew

(Columbia)

ingredients61
Ingredients
  • 7 cloves garlic
  • 3 medium carrots, chopped
  • 1 red bell pepper, cored, seeded, and chopped
  • 1 green bell pepper, cored, seeded, and choppe7 cloves garlic
  • 3 medium carrots, chopped
  • 1 red bell pepper, cored, seeded, and chopped
  • 1 green bell pepper, cored, seeded, and chopped
  • 1 small Spanish onion, chopped
  • 1 habenerochile, chopped
  • 2 cup chopped fresh cilantro leaves
  • 1 gallon water
  • 3 low-sodium chicken bouillon cubes
  • 1 tablespoon ground cumin
  • 3 to 4-pounds of organic chicken breast, cut into 8 pieces
  • 1 small yucca, peeled and cut into 2-inch pieces
  • 1 green plantain, peeled and cut into 2-inch pieces
  • 5 all-purpose potatoes, halved
  • 2 ripe plantains, peeled and cut into 3-inch pieces
  • 4 ears corn, cut in 3 pieces
directions62
Directions
  • In a blender, puree the garlic, carrots, peppers, onion, chile, and 1 cup cilantro.
  • In a large pot, combine the puree with the water, bouillon cubes, and cumin.
  • Bring to a boil, lower the heat, and simmer for 30 minutes.
  • Add the organic chicken and simmer for another 20 minutes.
  • Add the yucca and green plantain and simmer for 10 minutes more.
  • Add the potatoes, ripe plantain, and corn and simmer for another 15 minutes.
  • In a blender, combine the remaining 1 cup cilantro and a little of the stew broth and puree. Stir the puree into the soup and serve.

To make this recipe healthy, I replaced hormone treated chicken with organic chicken breast meat and removed the salt from the recipe. Delicious & healthy!!!

ingredients65
Ingredients
  • 1 14-inch pizza dough or shell
  • 1/2 can organic, all-natural pizza sauce (such as Muir Glen)
  • 4 oz. fontina low fat cheese shredded
  • 4 oz. smoked mozzarella cheese, shredded
  • 1/4 cup turkey pepperoni
  • 1 cup sliced mushrooms
  • 1 tsp. dried oregano
  • 1/2 tsp. dried basil
directions66
Directions
  • Preheat oven to 450 degrees.
  • Prepare Pizza crust as directed on packaging.
  • Spread pizza sauce on top of flattened dough.
  • Sprinkle half of the cheese.
  • Spread the turkey pepperoni, sliced mushrooms evenly
  • Finally, spread the other half of the cheese and the spices.
  • Bake 15-20 minutes or until bubbly.

To make this recipe healthy, I replaced pepperoni with a turkey alternative, higher fat cheeses with a low fat substitute, used organic tomato sauce and removed the salt from the recipe. Delicious & healthy!!!

made healthful by emily m

Made Healthful by: Emily M

Chicken RopaVieja

(Cuba)

ingredients69
ingredients
  • 1 1/2 pounds ORGANIC skinless, boneless chicken breast
  • 1 small onion cut into four pieces
  • 1 tomato cut into four pieces
  • 1 carrot, peeled and cut into pieces
  • 2 cloves peeled garlic
  • 2 tablespoons olive oil
  • 2 cloves minced garlic
  • 1 small onion sliced thin
  • 1/2 green bell pepper (remove seeds & slice thin)
  • 1/2 red bell pepper (remove seeds & slice thin)
  • 1/4 cup tomato puree
  • 1/4 cup dry white wine
  • 1 teaspoon ground cumin
directions70
directions
  • Place chicken, onion, tomato, carrot, and 2 cloves of garlic into a large pot.
  • Add water to cover, then bring to a boil.
  • Skim and discard the foam that has floated to the surface. Reduce heat to medium-low, and simmer uncovered until the chicken is tender, 30 to 40 minutes.
  • Place the chicken into a bowl and shred it into strips as thick as a pencil, then set aside.
  • Strain the cooking liquid and discard the vegetables.
  • Heat the olive oil in a large skillet over medium heat.
  • Stir in the garlic, onions, green peppers, and red peppers. Cook and stir until the vegetables have softened, 3 to 4 minutes.
  • Stir in tomato puree, white wine, chicken, and enough of the reserved broth to create a thick sauce.
  • Season with cumin and pepper.
  • Simmer for about 5 minutes more to reduce the sauce slightly and coat the shredded chicken.

To make this recipe healthy, I replaced hormone treated red meat with organic chicken and removed salt from the recipe. Delicious & healthy!!!

made healthful by arithe f

Made Healthful by: Arithe F

Flan

(Dominican Republic)

ingredients73
Ingredients

Custard:

  • 8 organic egg yolks
  • 1-14oz. Can of sweetened condensed milk
  • 1-12oz. Can of evaporated milk
  • 1 tbsp of vanilla

For the Caramel:

  • 2 cups of sugar
  • 1 cup of water
  • 1tbsp of vanilla

Topping optional:

Raisins -about ¼ of a cup

directions74
Directions
  • Pre heat oven to 350 degrees.
  • Combine the organic eggs, condensed milk, evaporated milk and vanilla. Beat with whisk until all of the ingredients are well combine and set the custard aside.
  • In a small pan heat the sugar, water and vanilla until the mixture boils and becomes a light brown color. When the brown, amber color begins to develop immediately remove the caramel from the heat and pour it directly onto the flan casserole. Give it a swirl so that all sides of the casserole get coated with the flan.
  • At this point you can also add your raisins to the caramel so that they can stick to it and be held in place.
  • Once the caramel has had a few minutes to rest and harden, strain the egg mixture through a fine strainer.
  • Cover casserole with foil and place into bigger pan and hot water into the bigger pan until it reaches midway up the casserole with flan mixture.
  • Bake for 60 minutes, removing the foil from the casserole after and bake additional 60 minutes.
  • Check the middle of the flan with a tooth pick. If the tooth pick comes out clean, take the flan out of the oven and let it cool. If it doesn’t, cook 5 more minutes & recheck.

To make this recipe healthy, I replaced hormone treated eggs with organic eggs and reduced sugar in the recipe. Delicious & healthy!!!

made healthful by amanda s

Made Healthful by: Amanda S

Banana Coconut Bake

(Ghana)

directions77
Directions
  • Preheat oven to 375 degrees.
  • Cut bananas crosswise into halves.
  • Cut each half lengthwise into halves and arrange them into a small 9 inch greased pie plate or casserole dish.
  • Dot with I Can’t Believe its not Butter.
  • Drizzle with orange juice and lemon juice.
  • Sprinkle with brown sugar and coconut .
  • Bake for about 10 minutes or until coconut is golden brown.
  • Remove from oven and let cool.

To make this recipe healthy, I replaced butter with I Can’t Believe its Not Butter and sugar with orange juice. Delicious & healthy!!!

made healthful by jennifer p

Made Healthful by: Jennifer P

Vanilla Pudding

(Japan)

ingredients80
Ingredients
  • 2 cup skim milk
  • 2/3 cups of ORGANIC sugar
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 2 table spoons Smart Balance

For Sauce

  • 6 tablespoon ORGANIC sugar
  • 2 tablespoon water
directions81
Directions
  • Coat the individual pudding molds with Smart Balance.
  • Heat 2 tbsp of water in a sauce pan.
  • Add 6 tbsp of sugar and simmer until the sauce is browned.
  • Pour some sauce in the molds.
  • Put skim milk in a medium pan and bring to a boil.
  • Dissolve sugar in the milk and add vanilla extract. Remove from the heat .
  • Separate egg whites from yolks. Discard yolks.
  • Lightly beat egg whites in a bowl .
  • Gradually add warm milk in the egg mixture .
  • Run the egg mixture through a strainer .
  • Scoop out any bubbles from the surface of the egg mixture.
  • Pour egg mixture over the sauce .
  • Place the pudding molds in a steamer and steam for about 15-20 minutes on low heat.
  • Remove from heat and let cool.
  • Remove pudding from the mold and serve on plates.

To make this recipe healthy, I replaced whole milk with skim milk, eggs with organic egg whites, and sugar with organic sugar. Delicious & healthy!!!

mooncakes china

Emily M

Mooncakes

(China)

ingredients84
Ingredients

Filling:

  • 1 pound of red Azuki beans
  • water
  • ¾ cup olive oil
  • 1- ¾ cups of packed brown sugar
  • Water-shortening dough:
  • 2 cups of flour
  • 10 tablespoons of water
  • 5 tablespoons of Smart Balance

Flaky dough:

  • Red food coloring
  • 1 cup of flour

To make this recipe healthy, I replaced lard with Smart Balance, butter with olive oil, and removed the salt. Delicious & healthy!!!

directions85
DIRECTIONS
  • Soak red beans in water to cover 2 hours. Drain and discard the water.
  • Cover with 8 cups fresh water and bring to a boil, then simmer over low heat 1-1/2 hours or until skins open.
  • Strain the beans and discard the skins. Place the strained beans in several layers of cheesecloth and squeeze out any excess water.
  • Place in a saucepan with the olive oil and sugar.
  • Cook, stirring continuously, until most of the moisture has evaporated. Set aside & let cool.
  • Mix ingredients for the water-shortening dough and the flaky dough separately until smooth.
  • Divide dough into 20 equal portions.
  • Wrap one portion of flaky dough inside each portion of water-shortening dough.
  • Roll out each piece of dough, then fold in thirds to form three layers.
  • Roll out again, and once more fold in thirds to form three layers.
  • Flatten each piece of dough with the palm of your hand to form a 3" circle.
  • Place one portion of filling in the center. Gather the edges to enclose the filling and pinch to seal.
  • Place the filled packet in the mold, gently pressing to fit.
  • Invert and remove the mold.
  • Dilute red food coloring with water and pour onto a damp paper towel on a plate.
  • Take some food coloring onto the cookie-design stamp, then press on top of the mooncake.
  • Repeat process for remaining mooncakes.
  • Arrange mooncakes on a baking sheet.
  • Bake 20 minutes at 350 degrees. Let cool before serving.
made healthful by herbert s

Made Healthful by: Herbert S

Lotsa Berries Cake

(Greece)

ingredients88
Ingredients

1-cup Smart Balance

1 cup chopped pecans

3 cup fresh strawberries, sliced and well drainer

3 cups fresh blueberries

3 cups fresh blackberries

3 cups raspberries

2-cups all-purpose flour

2 tsp vanilla

1-cup apple sauce

2 oz pkgs. low fat cream cheese

4-cups powdered sugar

2 tsp lemon juice

directions89
Directions
  • Mix together Smart Balance, flour, apple sauce, and pecans.
  • Press into a 12-inch pizza pan and bake at 350 degrees until edges are light golden brown set aside to cool completely.
  • In a large bowl, mix cream cheese, powered sugar, and vanilla.
  • Gently spread onto cooled crust.
  • Mix Gently spread onto cooled crust.
  • Mix strawberries, blueberries, raspberries and blackberries remaining powdered sugar, and lemon juice.
  • Spread onto cream cheese layer and chill.
  • Cut into rectangular servings. Enjoy!

To make this recipe healthy, I replaced butter with Smart Balance and sugar with apple sauce. Delicious & healthy!!!

organic dulce de leche argentina

ORGANIC Dulce de Leche(Argentina)

Made Healthful by: Jason L

ingredients92
Ingredients
  • 1 quart ORGANIC skim milk
  • 1 1/2 cups of ORGANIC sugar
  • 1 ORGANIC vanilla bean, split and seeds scraped
  • 1/2 teaspoon ORGANIC baking soda
  • Fresh ORGANIC fruits of your choice!
directions93
Directions

To make this recipe healthy, I replaced all ingredients with organic options and the whole milk with skim milk. Delicious & healthy!!!

Combine the milk, sugar, vanilla bean and seeds in a large, 4-quart saucepan and place over medium heat.

Bring to a simmer, stirring occasionally, until the sugar has dissolved.

Once the sugar has dissolved, add the baking soda and stir to combine.

Reduce the heat to low and cook uncovered at a bare simmer. Stir occasionally, but do not re-incorporate the foam that appears on the top of the mixture.

Continue to cook for 1 hour.

Remove the vanilla bean after 1 hour and continue to cook until the mixture is a dark caramel color and has reduced to about 1 cup, approximately 1 1/2 to 2 hours.

Strain the mixture through a fine mesh strainer.

Serve as a topping or dip with your favorite cubed fruits!

Store in the refrigerator in a sealed container for up to a month.

made healthful by johanna o

Made Healthful by: Johanna O

Apple Cake

(Romania)

ingredients96
Ingredients
  • 5 apples, peeled and cut
  • 3 ORGANIC eggs
  • 1 ½ cups brown sugar
  • 1 ½ cup water
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1 tablespoon vanilla extract
  • 2 cups all-wheat flour unprocessed
  • ¾ cup chopped walnuts
  • Fat free vanilla frozen yogurt
directions97
Directions
  • Preheat oven to 350 degrees.
  • Grease and flour a 9x13inch pan.
  • Cut the apples into 1 inch wedges. Set aside in a large bowl.
  • Separate the egg whites from the yolks.
  • Whisk together the egg whites and brown sugar until blended.
  • Mix in the baking soda ,water, apples and walnuts.
  • Pour batter into prepared pan.
  • Bake in the preheated oven for 55 minutes , or until a toothpick inserted into the center of cake comes out clean.
  • Allow to cool slightly.
  • Serve warm with fat free vanilla frozen yogurt (optional).

To make this recipe healthy, I replaced ¾ cup oil with 1 ½ cups water and eggs with organic egg whites. Delicious & healthy!!!

made healthful by priscilla s

Made Healthful by: Priscilla S

Apple Walnut Crisp

(Russia)

ingredients100
Ingredients
  • 7 cups of apples
  • ½ teaspoon nut meg
  • 2/3 cups unbleached flour
  • 4 tablespoons Smart Balance
  • ½ cup packed brown sugar
  • 3 table spoons walnut chopped
  • 1 table spoon cinnamon
directions101
Directions
  • Preheat oven 375 degrees
  • Coat inside of 8 inch square pan with cooking spray and then flour.
  • Arrange apples in prepared pan. Set aside.
  • In a large mixing bowl combine flour, brown sugar, cinnamon, and nutmeg.
  • Stir in walnuts.
  • Sprinkle mixture evenly over apples.
  • Bake for 30 min. or until apples are tender and topping in crispy.
  • Let cool for 10 minutes & serve warm.

To make this recipe healthy, I replaced butter with Smart Balance, and reduced the sugar by increasing the apples. Delicious & healthy!!!

made healthful by sydney a

Made Healthful by: Sydney A

Up Side Down Chocolate Cake

(Germany)

ingredients104
Ingredients
  • 1 ½ cup of packed brown sugar
  • ¼ cup of unsalted butter, cubed
  • 2/3 cup flaked coconut
  • ¼ cup apple juice
  • 1/3 cup I Can’t Believe its Not Butter
  • 4 ounces of German sweet chocolate, melted
  • 2 organic eggs
  • 1 teaspoon of vanilla extract
  • 1-1/2 cup of wheat flower
  • ½ teaspoon of baking soda
  • ½ baking powder
  • ¾ cup of evaporated milk
  • Fat free whipped topping (optional)
directions105
Directions
  • In a saucepan over low heat, cook, and stir ½ cup brown sugar and I Can’t Believe Its Not Butter until the sugar is dissolved.
  • Spread into a greased 9” square baking pan.
  • Sprinkle with pecans and coconut. Drizzle with evaporated milk, set aside.
  • Whip (mix quickly) unsalted butter and apple juice until light and fluffy.
  • Separate egg yolks & egg whites. Discard yolks.
  • Beat in the chocolate, egg whites and vanilla.
  • Combine the remaining dry ingredients in a large bowl.
  • Gradually add in the whipped mixture and the light buttermilk to the dry ingredients, alternating and beating well after each addition.
  • Pour over topping you previously spread into pan.
  • Bake at 350º for 40-45 minutes or until a toothpick is inserted near the center comes out clean.
  • Cool for 5-10 minutes before inverting onto a serving plate.
  • Served with fat free whipped topping if desired.

To make this recipe healthy, I replaced butter with I Can’t Believe Its Not Butter, the bleached sugar with apple juice, the eggs with organic egg whites and the ice cream with fat free whipped topping. Delicious & healthy!!!

common healthy substitutions
Common Healthy Substitutions
  • Replace butter with….

I Can’t Believe Its Not Butter or just reduce the amount of butter and add some skim milk!

  • Replace sugar with….

Juice, apple sauce, fruit puree

  • Replace lard with….

I Can’t Believe Its Not Butter or just reduce the amount of butter and add some skim milk!

  • Replace oil with….

Milk, water, a healthier oil, like Extra Virgin Olive Oil,

  • Replace bleached/processed foods with….

ORGANIC, pesticide free, untreated products

  • Replace salt with….

Mrs. Dash or increase other seasonings

  • Replace eggs with….

ORGANIC egg whites

  • Replace red meat with….
  • ORGANIC, hormone free chicken breast meat
slide108

I hope you’ve enjoyed our recipes! If you have a recipe that you altered to make healthful, submit it to Mrs. Kellar-Jackson at Jkellar@WNYSchools.net . We will add them to our web pages and recipe book!

Mrs. Elizabeth Herrera & Mrs. Jodi Kellar-Jackson