Healthy honey mustard dip

(from the National Institutes of Health)


  • ¼ cup honey
  • 2 Tablespoons brown mustard
  • 2 Tablespoons fat-free evaporated milk
  • 1 Tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)
  • 1 Tablespoon fresh chives, rinsed, dried, and chopped (or 1 teaspoon dried)


Mix and serve!

Healthy ranch dip recipe



  • 1 cup low-fat cottage cheese
  • 1 cup low-fat plain yogurt, depending on thickness desired
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon pepper
  • 1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
  • 1⁄2 teaspoon onion powder
  • 2 sprigs of parsley, chopped or 1 teaspoon dried parsley flakes


  • For a chunky dip, mix cottage cheese, yogurt, and seasonings of your choice in a bowl.
  • For a smoother dip, mash cottage cheese with a fork before adding yogurt and seasonings.
  • For a smooth dip, blend all ingredients in a blender.
  • Refrigerate leftovers within 2 hours.

Healthy Smoothie

(From The Academy of Nutrition and Dietetics)


  • 8 ounces milk (fat-free or low-fat cow, almond, or soy milk)
  • ½ cup frozen banana slices
  • ½ cup frozen blueberries
  • 1 cup fresh baby spinach
  • Cinnamon, to taste


Blend until smooth—and serve!


Use up leftover veggies at the end of each week in a stir-fry.

Try this recipe from It takes just 10 minutes to prep—and 10 minutes to cook.


  • 1 Tablespoon oil
  • 2 cups chopped vegetables (throw in a mix of leftovers!)
  • 1 clove garlic, peeled and minced or 1/4 teaspoon garlic powder
  • 2 thin slices ginger root, minced
  • 1⁄2 teaspoon salt
  • 1 cup cooked ground turkey or turkey breast cut into 1/2-inch cubes
  • 1⁄2 teaspoon sugar
  • 3 cups cooked brown rice or whole grain noodles


1. Heat oil in a medium skillet over medium heat (300 degrees in an electric skillet).

2. Add vegetables, garlic, ginger root and salt. Stir fry for 2 to 4 minutes.

3. Reduce heat to prevent scorching. Add cooked turkey and sugar. Cook until vegetables are tender and turkey is heated through, about 2 to 3 minutes.

4. Serve warm over rice or noodles.

5. Refrigerate leftovers within 2 hours.

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