As First Lady of Arkansas, I care deeply about the well-being of the children of our State. They are our future and our greatest responsibility.
Unfortunately, childhood obesity continues to be a major problem in Arkansas. Almost 38 percent of Arkansas children and teens are overweight or obese, compared to 29 percent nationwide. Being overweight not only contributes to other health problems, it also affects academic performance. Overweight and obese children have lower grades and test scores. The obesity epidemic is not something we can ignore; fighting it requires a persistent focus and daily efforts to reform our eating and fitness routines.
School holiday and birthday parties, as well as the treats you provide your children at home, need to be closely monitored for nutritional value. As you prepare snacks and treats for your children, I encourage you to contribute healthy foods. Consider recipes high in fruits, trail mix, or vegetables with low-fat dip, and serve water, milk, and juice instead of soda. It's essential that we celebrate students' successes and achievements, but we must be sure to do so in ways that are beneficial to their health and that set a good example they will follow for years to come. When your children are home from school on weekends or snow days, make sure they remain active. Take family walks or utilize facilities at local community centers, gyms, or Boys and Girls Clubs.
Below, you will find some of my favorite easy-to-prepare recipes that children can bring to class celebrations, as well as other tips for healthy living.
Chicken Wraps
4 whole wheat wraps
2 cups store bought rotisserie chicken, shredded
½ cup shredded carrots
1 avocado thinly sliced
1 cup baby spinach leaves
¼ cup your favorite low fat or fat free dressing
Lay out 4 wraps and top each with ½ cup of shredded chicken. Top with carrots, avocado, and spinach leaves. Drizzle each with 1 tablespoon of dressing. Roll up tightly and cut on the diagonal. Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch or the next day.
Grilled Smores
8 whole graham crackers
½ cup nutella
¼ cup marshmallow creme
2 small ripe bananas sliced ¼ inch thick
2 tablespoons chopped salted roasted hazelnuts
4 – 8 inch squares of parchment paper
4 – 12 inch squares heavy duty foil
Light grill. Spread 4 crackers with nutella; spread remaining 4 with marshmallow creme. Press bananas on to the nutella and sprinkle with hazelnuts. Sandwich the graham crackers together. Wrap them in the parchment paper and then in foil.
Grill over moderate heat about 10 minutes turning once or twice, until the marshmallow creme is gooey. Remove from foil and peel back parchment and serve.
Fruit Crunch Cup
¼ cup quick oats
1 Tbsp. sunflower seeds
1 Tbsp. pumpkin seeds
1-2 Tbsp. honey or maple syrup
6 heaped tablespoons natural yogurt
½ tsp. vanilla extract
6 strawberries, hulled, and thickly sliced (can use sliced bananas or other berries fresh or frozen)
Put the oats in a dry skillet and toast over medium-low heat three minutes, turning the oats occasionally with a spatula. Add the sunflower and pumpkin seeds to the pan and toast another two minutes, tossing the skillet frequently until the oats and seed are light golden. Remove the skillet from the heat and stir in the honey or maple syrup. This will sizzle at first, but keep stirring until the oats and seeds are coated. Leave to cool slightly to allow the mixture to crisp up. Mix the yogurt with the vanilla extract. Put a layer of the oat mixture in the bottom of a tall lidded cup. Top with half the yogurt and half the strawberries. Repeat with another layer of each. For packing in your lunch box, this can be made the day before. Refrigerate overnight. Makes one serving.
Tuna Patties
2 slices of whole wheat bread
7 oz. canned tuna in spring water, drained
1 small onion, grated
1 tsp. dried oregano
1 Tbsp. All-purpose flour, plus extra for dusting
1 medium egg, beaten
salt and pepper
2 Tbsp. sunflower oil
Place the bread in a food processor or blender and process into breadcrumbs. Transfer to a mixing bowl with the tuna, onion, oregano, flour, and egg. Season and chill one hour to allow the mixture to firm up. Lightly cover a plate and your hands in flour. Divide the tuna mixture into six and form into pattie shapes, then dust with more flour. The mixture is quite loose, but will firm up when cooked. Heat half the oil in a skillet and cook three of the patties for three minutes on each side until golden. Next, drain on paper towels. Repeat with the remaining patties, adding more oil if necessary. Let cool before packing in an air tight container, placing a sheet of waxed paper between each pattie. Serve with whole-wheat bun and your favorite accompaniments. Makes six.
Vegetable & Parmesan Fritters
These cheesy fritters taste delicious dipped into a Tomato Salsa.
8 oz. zucchini, coarsely grated ( can use lightly teamed chunks of broccoli, peas or corn)
3 Tbsp. finely grated Parmesan cheese
1 egg, beaten
2 Tbsp. white all-purpose flour
2 Tbsp. sunflower oil
salt and pepper
Squeeze the zucchini in a dish-towel to remove any moisture. Mix the zucchini with the parmesan, egg, and flour. Next, season. Heat half of the oil in a skillet. Add two tablespoons of the zucchini mixture for each fritter to make six total. Cook in two batches for two to three minutes on each side until set and golden. Drain on paper towels and let cool. Makes six.
Chicken Burgers
These burgers are low-fat and high in protein. They are delicious cold and can be served with a bun or solo with salsa. Instead of chicken, you could also substitute turkey.
1 small onion
2 Tbsp. chopped alfalfa sprouts
1 small carrot, finely grated
1 apple, cored, then grated with skin
1 lb. ground chicken or turkey
1 small egg, lightly beaten
all-purpose flour, for dusting
salt and pepper
olive oil, for brushing
Put onion, alfalfa sprouts, carrot, apple and ground chicken in a mixing bowl. Stir or use your hands to break it up and mix everything together. Add the egg and seasoning and mix again by hand. Lightly cover a plate and your hands with flour. Divide the mixture into six and shape each portion into a circular flat burger. Place the burgers on a plate, cover with plastic wrap and chill 30 minutes. Heat the broiler to medium and line a baking sheet with foil. Lightly brush the foil with oil and place the burgers on top. Brush the top of the burgers with oil and broil about 8 minutes on each side until golden. Makes 6 patties.
Oven-Baked Carrot Fries
1 ½ lbs. carrots
1 tsp. sugar
2 Tbsp. olive oil
½ tsp. salt
2 Tbsp. finely chopped fresh rosemary
Pinch of pepper
Preheat oven to 425. Line a shallow pan with foil. Using a sharp knife, slice away the tip and end of each carrot; peel each completely. Cut carrots in half cross-wise, then cut length-wise, then cut length-wise again.
In a mixing bowl, combine the carrot sticks, oil, rosemary, salt and pepper. Stir till all are evenly coated. Place carrots in pan, spreading sticks out as much as possible. Bake for 20 minutes or until carrots are tender. Serve hot or at room temperature. Makes 4 servings.
Applesauce Oat Pancakes
½ cup all-purpose flour
½ cup quick-cooking oats
1 ½ tsp. sugar
1 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
1 egg
¾ cup butter milk
½ cup cinnamon applesauce
2 Tbsp. butter, melted
In a large bowl, combine the dry ingredients. In a small bowl, beat the egg, buttermilk, applesauce and butter; stir into dry ingredients just until moistened.
Pour batter by 2 tablespoonfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown. Serve with your favorite syrup. Serves 4.
Black Bean Burgers
1 can (19oz.) black beans, drained and rinsed
1 ½ cups diced mushrooms
½ cup plain rolled oats
2 cloves garlic, chopped
1 egg, slightly beaten
1 Tbsp. cumin
¼ tsp ground black pepper
6 100% whole-grain buns
6 Tbsp. spicy mustard
1 tomato, sliced
1 cup baby spinach
Cooking spray
Preheat grill or skillet to medium. Place half the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin, and pepper. Process until well mixed. Add remaining beans and pulse the machine until they are combined into the mixture. Form into 6 patties.
Place patties on grill or in skillet that has been coated with cooking spray. Cook for 3 to 4 minutes per side or until browned. Toast buns for 2 minutes. Serve bean burgers on toasted buns and top with mustard, tomato and spinach. Makes 6 servings.
Turkey Gorgonzola Burgers
1 lb. lean ground turkey
3 oz. Gorgonzola cheese, chopped
½ cup sun-dried tomatoes, drained and chopped
2 cloves garlic, minced
2 tsp. cumin powder
6 100% whole-grain buns
6 Tbsp. barbecue sauce
Shredded cabbage (optional)
Preheat grill or skillet to medium. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together and form into 6 patties. Place patties on grill or in skillet that has been coated with cooking spray, and cook 4 to 5 minutes per side or until internal temp is 165 F. Toast buns for 2 minutes. Serve burgers on buns and garnish with barbecue sauce and cabbage, if desired. Makes 6 burgers.
Veggie Chips
Potatoes
Parsnips
Carrots
Kale
Olive Oil
Salt or Sea salt
Heat the oven to 400 degrees. In a bowl, toss thinly sliced vegetables with a tablespoon or two of olive oil. Place the veggie on a generously oiled cookie sheet or two, making sure the pieces don’t overlap, and sprinkle them with salt. Some vegetables cook faster than others; you might want to keep them separated on the pan.
Bake, checking often, until the pieces are browned and crisp. Flip the pieces halfway through the cooking time. The kale takes about 8 minutes, the parsnip and carrots about 10 minutes, and the potatoes about 16 minutes.
When the chips are done, transfer them to a bowl or plate lined with paper towels to absorb any excess oil.
Basil Chicken Burgers with Pesto Mayonnaise
1 ½ pounds ground chicken
¾ cup grated sharp Cheddar (low-fat) or ½ cup finely grated Parmesan
½ tsp. salt
¼ tsp. ground pepper
½ cup mayonnaise
2 Tbs. pesto (store-bought or your recipe)
Oil for brushing the burgers
6 whole wheat burger buns
Lettuce
Sliced tomatoes
Pesto Mayonnaise
½ cup mayonnaise
2 Tbs. pesto
Line baking sheet with plastic wrap and set aside. In a large mixing bowl, combine the ground chicken, cheese, salt, and pepper, gently tossing the mixture with your hands or a large fork, until evenly blended. In a small bowl, mix the mayonnaise and pesto, then add it to the ground chicken mixture and combine until evenly blended. Shape into six patties and cover with plastic wrap and refrigerate for at least 30 minutes to firm them.
Prepare grill and make the pesto mayonnaise in a small bowl. Brush one side of each of the burgers with a little oil and place them on the grill, oiled side down. Lightly brush oil on the other side of the burgers and cook them for 5 minutes on each side, turning once, or until the meat is no longer pink inside. Serve burgers on the buns dressed with the lettuce, tomatoes, and pesto mayonnaise.
Southwestern Rice and Veggie Cakes
2 (8.5 ounce) pouches of Santa Fe microwaveable cooked whole grain rice medley
4 egg whites, lightly beaten
1 cup pre-shredded reduced-fat Mexican cheese
Blend cheese or shredded 50% less-fat jalapeno cheddar
Cooking spray
½ cup light sour cream
2 tsp. fresh lime juice
¼ tsp. chili powder
Chopped fresh cilantro (optional)
Heat a large nonstick skillet over medium-high heat. While skillet heats, combine first 4 ingredients in a large bowl; mix well. Divide mixture into 8 equal portions, shaping each into a 2-inch patty. Coat pan with cooking spray. Add 4 patties to pan; cook 3 minutes. Carefully turn patties over; cook 1 minute or until lightly browned. Repeat procedure with remaining 4 patties. While patties cook, combine sour cream, lime juice, and chili powder in a small bowl. Serve each patty topped with the sour cream mixture and garnished with cilantro, if desired. Prep time 7 minutes – Cook time 8 minutes.
Turkey Burgers with Cranberry-Peach Chutney
1 pound ground turkey breast
1 large egg white
¼ tsp. salt
¼ tsp. freshly ground black pepper
Cooking spray
4 lettuce leaves
4 whole wheat hamburger buns
Cranberry-Peach Chutney
Combine turkey and ingredients. Divide turkey mixture into 4 equal portions shaping each into a ½-inch-thick patty. Heat a large nonstick skillet over medium heat and coat pan with cooking spray.
Add patties and cook 3-4 minutes on each side. Place 1 lettuce leaf on bottom half of each bun and top with 1 burger. Spread 2 tablespoons of chutney on the inside of each bun top; place each on top of burger.
Cranberry-Peach Chutney
1/3 cup prepared cranberry chutney
1/3 cup finely chopped peaches
1 Tbsp. finely chopped green onions
Combine all ingredients in a small bowl, stirring well to blend.
Pear and Ham Bundles
1 ripe, but not too soft pear (quartered and cored)
squeeze of lemon juice
2 slices of thin deli sliced ham, halved
Place the pear quarters on a plate, squeeze the lemon juice over them, and turn until they are coated. This will help to prevent them from browning. Wrap one strip of ham around each pear quarter. You can also use melon, nectarine, or peach. This snack is a good source of vitamin C.
Tuna Quesadilla
2 slices mozzarella cheese
1 small soft flour tortilla
3-4 Tbsp. canned water packed tuna, drained
2 slices tomato
olive oil for brushing
freshly ground black pepper
Place the mozzarella in the center of the tortilla. Top with the tuna and tomato and fold in the sides of the tortilla to make a square pocket. Brush a skillet with olive oil. Place the pocket seam-side down in the pan and fry over low heat for about three
minutes, turning once, until golden. You can also place cheese, tuna and tomato on one half of tortilla, folding over other half. Fry until golden. Finally, cut into wedges.
Smashed Bean and Carrot Spread
1 carrot, sliced
2 Tbsp. extra-virgin olive oil
2 cloves garlic, crushed
1 tsp. ground cumin
¼ tsp. ground cinnamon
1 Tbsp. ground coriander
2 pinches chili powder
1 ½ cups canned lima beans, drained and rinsed
juice of 1 lemon
salt
freshly ground black pepper
Stem the carrot until tender. Heat the oil in a saucepan and fry the garlic and spices one minute. Add the beans, lemon juice, and 2-3 tablespoons of water, then heat gently, stirring. Put the carrot in a food processor or blender with the bean mixture. Process until smooth, adding a little extra water if necessary, then season to taste.
Canned beans are a good source of low-fat protein, fiber, iron, magnesium, and B vitamins. Refrigerate for up to 5 days.
Apple Cheddar Quesadillas with Cranberry Coleslaw
Quesadillas
6 whole wheat tortillas
12 oz. shredded low-fat cheddar cheese
2 apples (Gala or Fuji), washed and sliced
2 Tbsp. butter
Sprinkle 2 to 3 Tbsp. cheese over one half of tortilla.
Place several apple slices, barely overlapping, on top of cheese.
Then sprinkle 2 more Tbsp. of cheese on top of apples and fold
tortilla in half. Repeat with remaining tortillas. Heat butter in
skillet over medium-high heat and cook quesadillas until the
cheese melts and the tortillas are golden brown on both sides.
Cranberry Coleslaw
¼ cup light mayonnaise
2 tsp. lemon juice
1 Tbsp. sugar
salt to taste
1 bag 10 oz. shredded cabbage coleslaw mix
1 large carrot, peeled and grated
1 green onions thinly sliced
1/3 cup dried cranberries
¼ cup chopped walnuts, optional
Whisk mayonnaise, lemon juice, 2 Tbsp. water, sugar and salt
together in a small bowl. Combine shredded cabbage, carrot, green
onions, cranberries and walnuts in a large bowl. Pour dressing over
cabbage mixture and toss well to coat. Allow coleslaw to sit at least
15 minutes before serving, tossing occasionally.
Serve quesadillas with coleslaw on the side.