Salmon is a great source of heart healthy fat. While you may enjoy salmon sautéed in olive oil with a side of steamed vegetables, your children may turn their noses up at this healthy meal. Thankfully, there are ways to make salmon more appealing to children. The key is use salmon to prepare foods and recipes they already love.

Salmon Sticks
Serves 4
1 pound of thick salmon filets
1 cup of flour
4 egg whites, beaten
2 cups of bread crumbs
2 tablespoons of ranch dressing mix
Cooking spray

1. Cut the salmon into sticks about 2 inches long and half an inch wide.
2. Place the flour and egg whites in separate shallow dishes.
3. In a third shallow dish, combine the bread crumbs with the ranch dressing mix.
4. Dip the salmon sticks in the flour, then the egg whites and the seasoned bread crumbs.
5. Spray a cookie sheet with cooking spray and place the sticks in a single layer. Spray with additional cooking spray and bake at 400 degrees until cooked through, about 20 to 30 minutes.
6. Turn the sticks halfway through the cooking process.
7. Serve with a salad or baked French fries.

Salmon Tacos
Serves 4
1 pound of salmon, deboned and trimmed of skin
½ teaspoon of cumin
½ teaspoon of chili powder
1/8 teaspoon of cayenne pepper
1/8 teaspoon of sea salt
Olive oil
Whole wheat tortillas
Shredded lettuce
Salsa

1. In a small bowl, mix the spices together and sprinkle them onto the salmon.
2. Coat the bottom of a large skillet with olive oil and sauté salmon until cooked through and browned on both sides.
3. Use two forks to break apart the salmon and then top each tortilla with a ¼ of the salmon.
4. Top with lettuce, tomatoes and salsa.
5. Serve with baked tortilla chips.

These recipes are only a starting point for introducing your children to salmon. Play around with this wonderful ingredient and discover more recipes your children will love. As they get older, they'll be more apt to eat salmon on salads and even by itself.

Juvenile osteoporosis used to be a very rare condition. Unfortunately, many children aren't getting the amount of calcium they need each day. For this reason, juvenile osteoporosis has become a well-known condition. The causes may be poor nutrition found in school meals and the fact that children choose to reach for pop rather than milk. Thankfully, as a parent, there are things you can do to prevent this horrible condition. It all begins with providing your family with meals and snacks that are high in calcium. Here are a few recipes to get you started.

The Breakfast Parfait
Serves 4
This is both fun and packed with calcium. Best of all, you can prepare this breakfast in a reusable container so that kids can enjoy it on the go.

4 cups of non-fat yogurt (any flavor)
2 cups of calcium fortified cereal (any flavor)
2 cups of sliced strawberries
1 cup of slivered, toasted almonds

1. Layer the yogurt, cereal and strawberries in tall parfait glasses.
2. Serve with calcium fortified orange juice or low-fat milk.

Black Bean and Salmon Wraps
Serves 4
This makes the perfect calcium-rich substitute for school lunches.

4 whole wheat tortillas
4 tablespoons reduced-fat sour cream
12 ounces of grilled or baked salmon, skin removed
4 cups of canned black beans, rinsed and drained
8 tablespoons of grated parmesan cheese
2 cups romaine lettuce, shredded
1 large tomato chopped

1. Spread each tortilla with a tablespoon of sour cream.
2. Add 3 ounces of salmon, 1 cup of beans, 2 tablespoons of cheese, ½ cup of romaine and some chopped tomatoes to each tortilla.
3. Roll each tortilla and wrap in aluminum foil for easy transport.
4. Serve with baked sweet potato chips and non-fat milk.

Fat-Free Yogurt Shakes
Serves 4
Kids will forget all about sugar-laden sodas when they can have a milkshake instead.

1 cup of non-fat milk
4 tablespoons sugar-free, calcium-fortified chocolate syrup
1 cup of berries, chopped
4 cups of fat-free frozen yogurt (any flavor)

Add ingredients to blender in the order they're listed and blend until smooth.

Winter family meals don't always have to be loaded with calories and carbs. Warm up everyone in your household with these tasty yet simple recipes.

Creamy Buttermilk Mashed Potatoes
Serves 8 to 10

5 pounds russet potatoes
1 to 2 cups fat-free buttermilk
Sea salt, to taste
Fresh ground pepper, to taste
Chives, to taste
½ cup low-fat parmesan cheese

1. Boil the potatoes until fork tender.
2. Mash the potatoes with enough buttermilk to make the potatoes slightly runny.
3. Stir in the seasonings and chives.
4. Pour the potatoes into a casserole dish, top with parmesan cheese, and bake at 350 degrees until the top becomes golden brown.
Note: You can mash these potatoes ahead of time and then bake them when you're ready to serve.

Broccoli Roasted with Garlic and Onions
Serves 8

4 large bunches of broccoli, trimmed and prepped
4 cloves of garlic, minced
2 large red onions, cut into thin rings
½ cup olive oil
Fresh ground pepper, to taste
Sea salt, to taste

1. Toss the broccoli, garlic and onions with olive oil and seasonings.
2. Spread the mixture out on a large cookie sheet.
3. Roast at 425 degrees for 15 to 20 minutes or until desired texture is achieved.
Note: You can use bags of fresh broccoli florets if you are short on time.

Also don't forget to make simple changes, such as serving whole wheat rolls.

Many people enjoy the tradition of serving appetizers on Christmas Eve. As the family gathers round, do you feel good about what you're serving? Or do you worry about all the fat and calories? It's no secret that popular holiday appetizers, such as sausage balls or pigs in a blanket, are loaded with fatty ingredients. What's a hostess to do? How can you satisfy your family, while giving them healthy options as well? The following recipes are meant to be served along with family favorites. By no means do I suggest taking away everyone's beloved snacks. People have been tossed from family parties for far less than that.

Christmas Pita Chips
These make a wonderful substitute for high-calorie chips and other dip-able foods.

10 large loaves of pita bread
Olive oil
Cayenne pepper, to taste
Dried parsley, to taste

1. Preheat the oven to 350 degrees.
2. While the oven is heating, cut each loaf of pita bread into 8 wedges.
3. Spread the wedges out in a single layer on cookie sheets.
4. Brush the wedges with olive oil and sprinkle with spices.
5. Bake at 350 degrees until the wedges start to turn brown and crisp, about 10-15 minutes.
6. Serve with your favorite holiday dips.

Festive Low-Fat Bean Dip
This dip looks so festive due to the colorful ingredients. Best of all, your family will never realize that it's low in fat.

Four 15-ounce cans of fat-free refried beans
Chopped jalapenos, to taste
2 cups of 2-percent shredded cheddar cheese
1 cup of reduced-fat sour cream
1 jar of salsa
½ cup green onions, chopped

1. Mix the refried beans with the jalapenos. Spread the mixture into a casserole dish and bake at 350 degree until the beans are heated through.
2. Top the beans with cheese and continue to cook until the cheese melts.
3. Allow the mixture to cool slightly before topping with sour cream, salsa, and green onions.
4. Serve with Christmas Pita Chips or baked tortilla chips.

I hope these recipes are a hit are your Christmas Eve party.

Merry Christmas!

Old man winter is not only beating on the door, he's about to rip it off the hinges. If you have to eat one more bowl of soup, you're going to scream. Obviously you want to serve your family a delicious and healthy meal that's satisfying on a cold evening, but you're almost out of ideas. How can you come up with a meal that warms chilly bones without boring the taste buds? Why not try one of these recipes? They're not only healthy, but they'll warm you up after a cold winter's day.

Chicken and Onions with Brown Rice
Serves 4

1 pound chicken tenders, cut into bite sized pieces
2 large onions, sliced
Olive oil
1 jar of chicken gravy
Fresh ground pepper, to taste
4 cups of cooked brown rice

1. Place the chicken and onions in a large skillet, add enough olive oil to cover the bottom of the skillet, cover and cook over medium-high heat until the onions are translucent and the chicken is cooked through.
2. Once the chicken is cooked, add the jar of chicken gravy and pepper.
3. Cook until heated through and serve over brown rice.
4. Serve with a side salad and whole wheat rolls.

Steak with Roasted Potatoes
Serves 4

4 medium potatoes, cut into bite sized pieces
½ cup olive oil
Garlic powder, to taste
Onion powder to taste
Sea salt, to taste
Fresh ground pepper, to taste
16-ounce sirloin steak, trimmed of fat and cut into thin strips
1 bunch of green onions, chopped

1. Toss the potatoes with the olive oil and seasonings. Roast at 425 degrees for 30 minutes.
2. Turn the potatoes over and top with steak strips.
3. Cook for 15 to 30 minutes, depending on how you like your steak.
4. Toss with green onions and serve.
5. Add a salad and rolls to round out the meal.

Winter meals don't have to be boring. There are several meals that warm the soul without putting your taste buds to sleep.

There's no denying the fact that nuts are filled with heart-healthy fats. Unfortunately, it can be hard to eat a handful of nuts day after day. No matter how much you love almonds or walnuts, they can get boring after a while. Thankfully, nuts make a great addition to thousands of recipes. The following recipes will give you a starting point that hopefully encourages you to add nuts to more of your favorite dishes.

Fall Flavors Trail Mix
Serves 8
This trail mix is the perfect afternoon snack. Package in zip-top bags, and it's ready to go where you go. Best of all, your kids will love finding this snack in their lunchbox.

1 cup of pecan halves, coarsely chopped
1 cup of pumpkin seeds
1 cup of dried cranberries
1 cup of dried apple wedges, chopped
½ cup of mini dark chocolate chips

1. Toast the pecans and pumpkin seeds in a skillet over medium heat until they smell nutty, about 5 minutes.
2. After the nuts have cooled, toss with the cranberries, apples and mini chocolate chips.
3. Store in an airtight container until ready to serve.

Brown Rice with Cherries and Almonds
Serves 4
This rice makes a wonderful side dish, and the leftovers also taste great cold as a quick lunch.

1 cup of dry brown rice
1 ½ cups of low-sodium chicken broth
1 cup of dried cherries
4 ounces of slivered almonds

1. Cook the rice according to package direction using the chicken broth in place of water.
2. In the meantime, toast almonds in a skillet over medium heat until they smell nutty.
3. Halfway through the cooking process, add the dried cherries to the rice.
4. Serve with grilled chicken.

Nuts don't have to be eaten by themselves to be heart-healthy. You can actually combine them with other healthy ingredients to create recipes your family will love. Be creative and add nuts to some of your favorite recipes. You could end up with a new family favorite.

You don't have to be a vegetarian to understand the importance of meatless meals. You also don't have to choke down tofu in order to enjoy the benefits of a meatless meal. Meat-free meals are packed with nutrition, are affordable to prepare and can be prepared quickly. What's not to love? The following are just a few recipes to get you started.

Spicy Egg Burritos
Serves 4
1 cup of egg substitute
4 ounces of pepper jack cheese, shredded
2 - 4 tablespoons of pickled jalapenos, sliced
2 cups of chili beans, heated
4 whole wheat tortillas
8 tablespoons of reduced-fat sour cream

1. Cook the egg substitute according to the package directions.
2. Right before the eggs are done, add the cheese and jalapenos.
3. Heat the tortillas in the microwave under a damp paper towel for 30 to 60 seconds or until softened.
4. Top the tortillas with the eggs, beans and sour cream.
5. Fold the sides of the tortilla in and roll.
6. Serve with salsa for dipping.

Mexican Bean Pizza
Serves 4-6
1 whole wheat pizza crust
1 large can of fat-free refried beans
1 cup of Mexican cheese blend
2 tomatoes, chopped
2 cups of shredded lettuce
1 cup of salsa
½ cup of reduced-fat sour cream

1. Top the pizza crust with the refried beans and cheese.
2. Bake according to the package directions or until cheese has melted.
3. Top with tomatoes, lettuce, salsa and sour cream.
4. Serve immediately.

Green Beans with New Potatoes
Serves 8
2-pound bag of frozen green beans
16 small new potatoes
½ cup of garlic infused olive oil
½ cup water

1. Boil the green beans for 5 minutes and drain.
2. Toss the green beans with new potatoes and olive oil.
3. Pour water into a slow cooker followed by the beans and potatoes.
4. Cook on low for 8 hours.
5. Serve with whole wheat rolls.

Meatless meals don't have to be boring. They also don't have to strain your pocketbook.

Let's face it. In a few days, you'll be faced with pounds of leftover turkey. While you could serve it with the traditional Thanksgiving sides, over and over again, you know that's not healthy. Thankfully, there are hundreds of healthy ways to serve leftover turkey. Here are a couple of ideas to get you started.

Hot Open-Faced Turkey Sandwiches
Serves 4
This makes a great, quick lunch after hitting all those Black Friday sales. If you don't have time to prepare dressing, use some of the leftovers.

• 1 pound of leftover turkey breast, skinned and shredded
• 1 jar of turkey gravy
• Fresh ground pepper, to taste
• 8 pieces of whole wheat bread, toasted
• 2 cups of prepared, low-fat dressing mix

1. Place the turkey and gravy in a saucepan, season with pepper and heat over medium-high heat until bubbly.
2. Top each slice of toasted bread with ¼ cup of the dressing.
3. Top with the turkey and gravy and serve.

The Leftover Turkey Salad
Serves 4
This recipe takes advantage of cooked leftovers and some of the extra ingredients you may have leftover, such as celery and pecans.

• One 4 x 4-inch square of leftover dressing
• 8 cups of romaine lettuce
• 4 stalks of celery, cleaned and sliced
• 1 cup of pecans, toasted
• 1 pound of turkey breast, skinned and chopped into bite sized pieces
• Salad dressing of your choice

1. Cut the dressing into bite sized cubes and toast in the oven until golden brown and crispy.
2. In the meantime, combine the lettuce and celery in a large bowl.
3. Top with pecans, turkey, dressing croutons and salad dressing.
4. Serve with leftover rolls.

Don't let the day after Thanksgiving be the beginning of a free for all that lasts until New Year's. Instead, turn those leftovers into healthy meals that are quick and easy. After all, who wants to spend the day slaving away when they could be shopping or hanging ornaments on the Christmas tree?

Is there anything more satisfying than a casserole on a cool evening? Not only are casseroles the perfect comfort food, but they're also extremely easy to make. In only a few minutes, you can prepare a casserole and help the kids with their homework. Thirty minutes to an hour later, you'll have a delicious meal that your entire family will enjoy. Here are a couple recipes to help get you started.

Lean Beef and Vegetable Pasta Bake
Serves 4

• 1 pound of 93-percent lean ground beef
• Fresh ground pepper, to taste
• Sea salt, to taste
• Olive oil
• 2 green peppers, chopped
• 1 large onion, chopped
• 8 ounces of sliced mushrooms
• 2 tablespoons, minced garlic
• 8 ounces penne pasta
• 16-ounce jar of organic pasta sauce
• 4 ounces of 2-percent mozzarella cheese

1. Cook ground beef and season to taste.
2. In the meantime, cook the vegetables and garlic in olive oil until slightly tender.
3. Boil pasta according to package directions.
4. Combine the meat, vegetables, sauce and pasta. Pour into an 8-inch dish that has been coated with cooking spray.
5. Top with cheese and bake at 400 degrees until the cheese is browned and bubbly.
6. Serve with whole wheat garlic bread and a side salad.

Chicken Mushroom Casserole
Serves 4

• 1 pound of boneless, skinless chicken breast
• Olive oil
• 8 ounces of sliced mushrooms
• 1 cup of frozen pearl onions, thawed
• 1 jar of chicken gravy
• 1 teaspoon of dried thyme
• Fresh ground pepper, to taste
• 1 refrigerated pie crust

1. Cook chicken in a skillet until cooked through and cut into bite-size pieces.
2. In the meantime, sauté the mushrooms in olive oil.
3. Combine the chicken, mushrooms, onions, gravy and seasonings.
4. Pour a quarter of the mixture into four large, oven-safe coffee mugs.
5. Roll out the prepared crust and use a large cookie cutter or paring knife to cut four circles of crust.
6. Top the mugs with the crust and bake at 350 degrees until the crust is golden brown.

Skip the long drawn out meals and let your casserole do the work.

How do you get your children to eat more fiber? Whole grain bread is often a challenge. Instead, children want to munch on sandwiches made with fluffy white bread. But what if there were easy ways to get fiber into your children? What if you could turn some of their favorite meals into high-fiber meals? Best of all, what if your children never knew they were eating a healthy meal? Well, guess what? You can prepare a high-fiber meal that your children will love. Best of all, it takes less than an hour to prepare.

They'll Never Know Chili
Serves 8 to 10

• olive oil
• 2 large onions, chopped
• 2 large green peppers, chopped
• 2 tablespoons minced garlic
• ½ tablespoon chili powder
• fresh, ground pepper, to taste
• 1 ½ cups hot water
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 15-ounce can of chopped tomatoes
• 2 (15-ounce) cans of tomato sauce
• 2 (15-ounce) cans of black beans
• 2 (15-ounce) cans of kidney beans
• hot pepper sauce, to taste

1. Heat olive oil in a large pot. Add onions, peppers, garlic, ½ tablespoon of chili powder and ground pepper. Sautee until the onions become translucent.
2. In the meantime, mix 2 tablespoons of chili powder and cumin with the hot water.
3. Once the vegetables are cooked, add the chopped tomatoes, tomato sauce and seasoned water.
4. Drain the beans, rinse them thoroughly and add them to the pot.
5. Season with hot sauce and simmer for 15 to 20 minutes or until the flavors have combined.

Hidden Fiber Sundaes
Serves 4

• 8 apricots, cut in half lengthwise and pitted
• 2 cups of fat-free vanilla frozen yogurt
• 1 cup of healthy granola

1. Grill the apricots until slightly brown.
2. Top with frozen yogurt and granola.

Meals can be high-fiber without your children knowing it. The key is to change recipes so that they contain high-fiber ingredients. Just imagine it, a healthy meal that doesn't have your children packing their bags and running off to grandma's house.

Cooler weather makes you crave hearty meals. This is one time you won't find what you're looking for in a fast food restaurant. Instead, you need to spend a few minutes in the kitchen. You don't have to slave over a stove to prepare a hearty meal. Best of all, you don't have to slip into those elastic waistband pants to enjoy a hearty meal. There are several hearty meals that are actually good for you.

20 Minute Beef and Vegetable Soup
Serves 4 to 6

1 pound 93-percent lean ground beef
1 large onion, chopped
4 cans of reduced-sodium condensed tomato soup
4 cans of water (use the soup cans)
2 to 3 cups of frozen mixed vegetables, depending on the thickness you prefer

1. Brown ground beef with onions until the ground beef is cooked through and onions are translucent.
2. Stir in the tomato soup, water, and frozen vegetables.
3. Cook until heated through.
4. Serve with side salad and whole wheat rolls.

Cheesy Chicken with Broccoli
Serves 4

4 boneless, skinless chicken breasts
1 can reduced-fat cream of mushroom soup
1/3 can of milk (use soup can)
4 ounces of 2-percent shredded cheddar cheese
Fresh cracked pepper, to taste
2 cups of frozen broccoli, thawed
4 cups of cooked brown rice

1. Bake chicken in a deep pan at 425 degrees until cooked through, about 30 minutes.
2. In the meantime, combine the soup, milk, cheese and pepper in a large bowl.
3. Add the broccoli to the soup mixture and pour over the cooked chicken.
4. Bake for another 10 minutes or until the cheese has melted.
5. Serve over top brown rice.

Tip: Microwavable rice saves time and dirty dishes.

Hearty meals don't have to be loaded with fat and calories. They also don't have to take hours to cook. Even on a Monday night, you can have a hearty meal that you can feel good about serving to your children. Best of all, you didn't have to grab your wallet and head for the drive thru.

Who doesn't love comfort food? Unfortunately, many types of comfort food are loaded with fat and calories. How can you prepare a comforting dish that doesn't make your entire family wobble like penguins? All you need is healthier recipes. Luckily, you came to right place.

Bacon Cheese Fries
Serves 4 to 6

1 small bag of frozen seasoned French fries
4 ounces of 2-percent, shredded cheddar cheese
1/2 cup real bacon bits (ex. Hormel)

1. Heat oven according to French fry package.
2. Spray cookie sheet with nonstick cooking spray.
3. Layer French fries in a single layer and spray with additional cooking spray.
4. Bake according to package direction, turning the fries halfway through the cooking process.
5. Once done, immediately add the cheese and bacon bits.
6. Serve immediately with reduced-fat or fat-free ranch dressing.

Creamy Chicken with Vegetables and Pasta
Serves 4

1 to 2 tablespoons of olive oil
1 pound of boneless, skinless chicken breast, cut into bite sized pieces
1 can of 98-percent fat-free cream of chicken soup
1/3 can of 2-percent milk (use soup can to measure)
2 ounces of shredded cheddar cheese
Fresh ground pepper, to taste
2 cups of frozen vegetable and pasta blend

1. Cook olive oil and chicken in a skillet over medium heat until cooked through.
2. In the meantime, combine the soup, milk, cheese, pepper, vegetable and pasta blend.
3. Once the chicken is cooked, lower the heat and add the soup mixture.
4. Allow the mixture to heat until bubbly.
5. Serve a side salad and whole wheat rolls.

Almost-Sugar-Free Chocolate Peanut Butter Pie
Serves 8

1 large box of sugar-free, cook-and-serve chocolate pudding
Milk needed to prepare pudding
6 tablespoons of reduced-fat peanut butter
1 graham cracker pie crust

1. Cook pudding according to package directions for pie filling.
2. Once you take the pudding off the heat, stir in the peanut butter.
3. Pour into pie crust and refrigerate until set.
4. Serve with sugar-free whipped topping.

Slip on a pair of sweatpants and enjoy the comforts of fall.

Fall is right around the corner. You can almost smell the bonfires and hear the crackling of leaves. More importantly, you can almost taste the pumpkin pie. Unfortunately, taking time to enjoy all the pleasures of fall is something people rarely get to do. Instead, parents are usually rushing children to practices, while still trying to get a healthy meal on the table. Is it even possible to enjoy fall, with all the other things you need to do? Yes. All you need to do is
incorporate fall ingredients into your meals.

Pumpkin Pecan Pancakes with Cranberry Syrup
Serves 4

1 ½ cups of whole wheat pancake mix, plus the ingredients required by the brand you choose
¾ cup canned pumpkin
1 teaspoon pumpkin pie spice
½ cup chopped pecans
½ cup whole berry cranberry sauce

1. Prepare the pancake mix according to the package directions, making sure to stir pumpkin and spices into wet ingredients.
2. Fold pecans into batter.
3. Cook pancakes according to package directions.
5. In the meantime, heat cranberry sauce in the microwave until melted. Serve over pancakes.

Turkey Wraps with Apple Cranberry Relish
Serves 4

½ a pound of fresh cranberries
½ cup of sugar substitute (ex. Splenda)
½ cup water
Splash of orange juice
1 Granny Smith Apple
16 ounces of turkey breast, thinly sliced
4 slices of Gouda
Toasted pumpkin seeds
4 whole wheat tortillas

1. Prepare the relish early in the day by combining the cranberries, sugar
substitute, water and orange juice. Boil the ingredients in a small
saucepan until the cranberries begin to pop. Chill for at least 5
hours. Before serving, dice the Granny Smith Apple and stir into the
relish.
2. Place 4 ounces of turkey, 1 slice of Gouda, and some toasted pumpkin seeds on each tortilla.
3. Top each wrap with relish, roll the wrap, and enjoy.
4. Serve with a side salad or baked potato chips.

Tip: Warm cranberry relish can be served over frozen vanilla yogurt for a tasty fall treat.

Who said fall flavors had to be reserved for Thanksgiving? Slip on a jacket and head to the store for some tasty fall ingredients.