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.
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.
Granola
4 ½ cups old-fashioned oats, uncooked
1/3 cups sliced almonds
½ cups shredded sweetened coconut
2 teaspoons cinnamon
¼ teaspoon salt
½ cup honey
¼ cup apple juice
½ cup raisins
½ cup dried cranberries
Preheat oven to 350.
Combine oats, almonds, coconut, cinnamon and salt
in a large bowl. Whisk together honey and apple juice;
pour over oat mixture and stir to coat thoroughly.
Spread mixture in an even layer on a large baking sheet.
Bake 25 to 30 minutes until golden brown, stirring twice
during baking time. Let cool; add raisins and cranberries.
Makes 12 2/3 cup servings.
Buttermilk Pound Cake with Glaze
1 ¼ cups sugar
1 ¼ cups Splenda granular for baking
¾ cup butter or margarine, softened
1 tsp. vanilla
3 eggs, slightly beaten
4 egg whites
½ cup applesauce
3 cups all-purpose flour
1 tsp. baking powder
¼ tsp. salt
1 cup buttermilk
Vegetable cooking spray
Heat oven to 350 degrees. Spray flour loaf or tube pan.
Beat the sugar, Splenda, butter, vanilla, eggs and applesauce
on low speed, scraping bowl constantly for 30 seconds.
Beat on high speed, scraping bowl occasionally, for 5 minutes.
Beat in the flour, baking powder and salt alternately with
buttermilk on low speed. Pour batter into pan. Bake until
wooden pick inserted in center comes out clean for 60 to 70
minutes. Cool 20 minutes and remove from pan. Drizzle with
Buttermilk Glaze. Serves 16
Buttermilk Glaze: Combine 2 Tlbs. powdered sugar and 1 tsp.
buttermilk in a small bowl until smooth. Drizzle over cake.
Grown-Up Grilled Cheese Sandwich
4 slices of whole grain bread
2 tlb. Whole grain mustard
1 cup shredded Cheddar cheese
6 slices turkey bacon, cooked
1 Granny Smith apple, cut into ¼ inch slices
Spread mustard evenly over the sides of bread that are facing up. Sprinkle half the cheese on two of the bread slices. Arrange the bacon and apple slices over the cheese and sprinkle with the remaining cheese. Place the remaining bread slice on top and press gently. Spray a skillet with nonstick cooking spray and place over medium heat. Place the sandwiches carefully in the skillet. Cook for 3 to 5 minutes or until the bottom bread is golden brown, pressing down gently with a spatula. Turn the sandwiches over with the spatula and cook until golden brown. Remove the sandwiches to a work surface and carefully cut into triangles. Serve warm.
Grilled Broccoli-Cheese Sandwich
Combine four chopped broccoli florets with one tlb. of water in a microwave-safe bowl.
Cover and microwave on high for one min.
Remove bowl, drain broccoli, and season with garlic salt to taste.
Layer one slice of Swiss cheese, broccoli, and a second slice of cheese on bread slice.
Top with another slice of bread to make a sandwich.
Grill like you did for the Grown-Up Grilled Cheese Sandwich.