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.
Veggie Wrap
Governor’s Mansion Chef Recipe
1 T spreadable cream cheese (low fat)
1 large 10 inch tortilla, regular, wheat, spinach or sundried tomato
2 T shredded carrot
2 T thinly sliced red or yellow pepper
2 T chopped red onion
¼ cup shredded Cheddar or Monterey Jack cheese
¼ avocado, peeled and sliced
¼ cup baby spinach leaves (or other greens)
¼ cup alfalfa sprouts
salt and pepper to taste
Spread cream cheese over the tortilla to within ½ inch of the edge.
Arrange all filling ingredients in a row along the center one third of the tortilla. Sprinkle with salt and pepper to taste.
Roll the tortilla up as tightly as possible to enclose the filling without tearing the tortilla. Cut in half crosswise and eat immediately, or wrap both halves in plastic wrap to pack into a lunch bag.
Vegetable Pizza
Governor’s Mansion Chef Recipe
Pizza unbaked crust
1 ½ cups ranch dressing (low fat)
2 cups shredded cheddar
½ cup shredded carrots
½ cup chopped cauliflower
½ cup chopped broccoli
½ cup chopped onion
½ cup chopped red bell pepper
½ cup slice fresh mushrooms
1 lb mozzarella cheese shredded
Preheat oven to 350. Place pizza crust on pizza pan or baking sheet, and spread with salad dressing evenly over top. Sprinkle with cheddar cheese flowed by all the vegetables. Top with mozzarella cheese and bake for 15 to 20 minutes until vegetable are tender and cheese is melted and lightly browned.
You can substitute other vegetables if you like.
Tomato Hummus
Governor’s Mansion Chef Recipe
2 cups chick peas, drained and rinsed
1 can 15 oz whole, peeled tomatoes
2 T tahini
2 ½ T fresh lemon juice
2 ½ T olive oil
¼ tsp cumin
1 clove garlic, crushed
½ tsp salt
1 ½ T basil, chopped
In blender, blend chickpeas and add tomatoes, olive oil, tahini, lemon, garlic, cumin and salt to form creamy paste-like consistency. Refrigerate 1 hour and before serving top with chopped basil.
Turkey Meatballs
Governor’s Mansion Chef Recipe
1 pound 99% fat free ground turkey
2 egg whites
¼ cup bread crumbs
¼ cup grated onion
½ tsp dried oregano
1 clove garlic minced
1 T salt
Preheat oven to 375. Combine all ingredients and mix thoroughly. Shape into golf ball size balls. A small ice cream scoop works great. Bake on parchment paper lined or non-stick cookie sheet for 30-45 minutes or until golden brown. Remove from oven and toss meat balls in barbeque sauce. Serve immediately.
KARK 4
Chef Mary Beth Ringgold’s Recipe 11-24-2009
Angel Food Cake – A light, airy sponge type cake made with stiffly beaten egg whites, but no yolks and no other fats. It is traditionally baked in a tube pan.
Ingredients:
1 ¾ cups sugar
¼ teaspoon salt
1 cup cake flour, sifted
12 egg whites (the closer to room temperature the better)
1/3 cup warm water
1 teaspoon orange extract or extract of your choice
1 ½ teaspoon cream of tartar
Instructions:
Preheat oven to 350 degrees
In a food processor, spin sugar about 2 minutes until superfine. Sift half the sugar with the salt and cake flour, setting the remaining sugar aside.
In a large bowl, use a balloon whisk to thoroughly combine the egg whites, water, extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly add the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks, sift enough of the flour in to dust the top of the foam. Using a spatula, fold in the remaining flour mixture gently. Continue until all the flour mixture is incorporated.
Carefully spoon the mixture into an un-greased tube pan. Bake for 35 minutes. Heck for doneness with a wooden skewer. (When inserted half way between the inner and outer wall, the skewer should come out dry)
Cool upside down on a cooling rack for at least an hour before removing from pan.
Note: since eggs are easier to separate when they are fresh, use the freshest eggs you can get.
***Add fresh fruit such as blueberries, strawberries, and peaches, along with a dollop of cool whip for a low calorie, healthy and flavorful dessert.
Grilled Peaches with Granola and Frozen Yogurt
Ingredients:
Cooking spray
2 peaches or nectarines, halved and pitted
4 tablespoons honey
½ cup granola
Instructions:
Spray the halved peaches with a neutral –flavored cooking spray. Place flesh side down on a grill pan. Grill about 5 minutes until softened. Place on a plate and drizzle with honey. Finally, sprinkle granola and top with a small scoop of frozen yogurt
Today’s THV This Morning 11-23-2009
Representative Kathy Webb’s Recipe
Healthy Chicken Noodle Soup
8 cups homemade chicken stock (or low sodium, no MSG organic brand)
1 T soy sauce
1/2 cup shredded carrots
1/2 cup thinly sliced onions
1/2 cup diced celery
1 cup cooked chicken breast, chopped
6-8 ounces Pad Thai noodles, cooked.
Bring stock to boil. Add soy sauce, vegetables and chicken. Reduce to simmer. Heat through, add noodles. When noodles are warm, remove from heat and serve. Makes about 4 servings.
Today’s THV This Morning 11-23-2009
Representative Kathy Webb’s Recipe
Fresh Vegetable Spring Rolls
1 red bell pepper, thinly sliced
1 small red onion, thinly sliced
1 carrot, shredded
1 small head red cabbage
1 cucumber, sliced and quartered
15 romaine lettuce leaves, cut in half (with ribs removed)
1 pack of thin Rice noodles (cook small amount and set aside)
1 pack of Rice Wrappers
Basil, chopped
Cilantro, chopped
Mint, chopped (optional)
Low Sodium soy sauce (for dipping)
Peanut Sauce (for dipping)
Assemble all ingredients. Wrap one to two pieces of each ingredient and a pinch of rice stick noodles in a lettuce leave. Soak rice wrapper in lukewarm water. When soaked through, wrap lettuce mix in center and close. Allow to dry. Dip in choice of sauce. One package of rice wrappers makes 25 spring rolls.
KATV’s Good Morning Arkansas 11-17-2009
Mark Abernathy’s Recipe
Healthy Energy Snack Bars
In a saucepan, heat until it starts to bubble.
½ cup honey
½ cup peanut butter (or other nut butter)
2 tbsp. maple syrup
1 tbsp. canola oil
¼ cup Splenda brown sugar
½ tsp. cinnamon
1 tsp. vanilla
In separate bowl, mix together:
2 cups quick or rolled oats
2 cups brown rice cereal (or Rice Crispies)
½ cup chopped peanuts
½ cup chopped apricots
½ cup raisins or chopped figs
½ cup wheat germ
1 tsp. salt
Spread mixture into a 9 x 13 casserole dish sprayed with PAM of other non-stick spray. Cover with wax paper and press down firmly and evenly. Refrigerate and cut into squares. Enjoy!
Breakfast Cookie
Cream together:
1 stick butter, softened
1 cup brown sugar
Whisk together:
1 tsp. vanilla
½ cup applesauce
2 eggs
Mix together:
1 ½ cup flour
1 tsp. baking soda
½ tsp. salt
1 tsp. cinnamon
½ cup chopped walnuts or other kinds of nuts
1 cup any kind of dried-fruit mix, or two or three of your favorite kinds of dried fruit
3 cups rolled oats
Combine the cream and applesauce mixture and slowly add to the flour mixture.
Drop the cookie dough by spoonfuls onto an ungreased cookie sheet.
Bake at 350 degrees for 17 to 18 minutes.
Remove from cookie sheet to cooling rack.
PB&C (Peanut Butter and Carrots)
Cut raw carrots into sticks or other shapes
Spread with plain or crunchy peanut butter or
Spoon peanut butter into small individual bowl and dip carrots into it.