Recipes to help you make the most of mealtime

Zucchini bread
Zucchini bread

More Info

Dietary GuidelinesThe Mayo Clinic offers these daily recommendations for school-age children:AGES 4 to 8GirlsCalories: 1,200-1,800, depending on growth and activity levelProtein: 3-5 ouncesFruits: 1-1.5 cupsVegetables: 1.5-2.5 cupsGrains: 4-6 ouncesDairy: 2.5 cupsBoysCalories: 1,200-2,000, depending on growth and activity levelProtein: 3-5.5 ouncesFruits: 1-2 cupsVegetables: 1.5-2.5 cupsGrains: 4-6 ouncesDairy: 2.5 cupsAGES 9 to 13GirlsCalories: 1,400-2,200, depending on growth and activity levelProtein: 4-6 ouncesFruits: 1.5-2 cupsVegetables: 1.5-3 cupsGrains: 5-7 ouncesDairy: 3 cupsBoysCalories: 1,600-2,600, depending on growth and activity levelProtein: 5-6.5 ouncesFruits: 1.5-2 cupsVegetables: 2-3.5 cupsGrains: 5-9 ouncesDairy: 3 cupsAGES 14 to 18GirlsCalories: 1,800-2,400, depending on growth and activity levelProtein: 5-6.5 ouncesFruits: 1.5-2 cupsVegetables: 2.5-3 cupsGrains: 6-8 ouncesDairy: 3 cupsBoysCalories: 2,000-3,200, depending on growth and activity levelProtein: 5.5-7 ouncesFruits: 2-2.5 cupsVegetables: 2.5-4 cupsGrains: 6-10 ouncesDairy: 3 cups

We all know the importance of nutrition when it comes to our health, but did you know that it also plays a big role in the classroom?

"Healthy students are better on all levels of academic achievement: academic performance, education behavior and cognitive skills and attitude," reports the Centers for Disease Control and Prevention. "Lack of adequate consumption of specific foods, such as fruits, vegetables or dairy products, is associated with lower grades among students."

Still, it can be hard to come up with a healthy dinner, let alone a week's worth, when you're bouncing from work to school to after-school activities with your kids. We can't do anything about the back-to-school time crunch, but we can offer some healthy recipes to help take your mind off things while offering mind-boosting benefits for your entire family. Here's a school week's worth of recipes that pack in healthy substitutes and hidden veggies to keep you going morning, noon and night.

Buffalo Veggie Quinoa Meatloaf

"This recipe is hearty, healthy and guilt-free."

Prep: 15 minutes

Ready in: 1 hour, 35 minutes

Servings: 4

What you need:

1/2 cup water

1/4 cup quinoa

1 tablespoon olive oil, or as needed

1 small sweet yellow onion, chopped

1 sweet potato, chopped

1 cup chopped kale, or more to taste

1/2 red bell pepper, chopped, or more to taste

1 pound ground buffalo (bison) meat

2 eggs

1 tablespoon Worcestershire sauce, or more to taste

1 tablespoon minced garlic, or more to taste

1 tablespoon ketchup, or more to taste

1 1/2 teaspoons salt

1 teaspoon ground black pepper

1 pinch dried oregano, or more to taste

1 pinch dried basil, or more to taste

1 pinch dried thyme, or more to taste

1 tablespoon barbecue sauce, or to taste

What you do:

1. Preheat oven to 375 Fahrenheit. Grease a 9-by-5-inch loaf pan.

2. Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10-15 minutes.

3. Heat olive oil in a skillet over medium heat. Cook and stir onion, sweet potato, kale and red bell pepper until tender, 10-15 minutes.

4. Combine buffalo meat*, eggs, Worcestershire sauce, garlic, ketchup*, salt, black pepper, oregano, basil and thyme together in a bowl. Add vegetable mixture and quinoa to buffalo mixture and mix well. Transfer mixture to the prepared loaf pan and top with a thin layer of barbecue sauce.

*Cook's Note: Bison is lower in fat and fuller in flavor than traditional beef. Substitute tomato paste for ketchup, if desired.

5. Bake in the preheated oven until no longer pink in the center, about 1 hour. An instant-read thermometer inserted into the center should read at least 160 Fahrenheit.

>>> Nutrition Facts

Per serving: 265 calories; 8.1 g fat; 22.4 g carbohydrates; 25.4 g protein; 136 mg cholesterol; 1103 mg sodium

Garlic Mashed Cauliflower

"This recipe is so easy and healthy. I love mashed potatoes, and when I started the South Beach Diet and couldn't have them, I had to find an alternative. This is an awesome alternative, and people who hate vegetables love it."

Prep: 15 minutes

Ready in: 25 minutes

Servings: 4

What you need:

1 head cauliflower, cut into florets

1 tablespoon olive oil

1 clove garlic, smashed

1/4 cup grated Parmesan cheese

1 tablespoon reduced-fat cream cheese

1/2 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

What you do:

1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover and steam until tender, about 10 minutes.

2. Meanwhile, heat olive oil in a small skillet over medium heat. Cook and stir garlic until softened, about 2 minutes. Remove from heat.

3. Transfer half of the cauliflower to a large food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt and black pepper.

>>> Nutrition Facts

Per serving: 98 calories; 5.7 g fat; 8.4 g carbohydrates; 5.2 g protein; 7 mg cholesterol; 372 mg sodium

Vegan Avocado Pasta with Blackened Vegetables

"It's a delightful sensory experience, and also kind of healthy, if you believe in that sort of thing. Also, this recipe would make a great paleo dinner with some spiraled veggie pasta."

Prep: 30 minutes

Ready in: 1 hour, 10 minutes

Servings: 8

What you need:

2 heads broccoli, cut into 1-inch florets

2 red bell peppers, cut into 1/2-inch chunks

1 yellow onion, thinly sliced into rings, rings separated

3 tablespoons olive oil

2 limes, juiced

1/2 teaspoon salt

For the pasta

1/2 teaspoon salt

2 pounds penne pasta

For the sauce

4 avocados, peeled, pitted and chopped

2 limes, juiced

3 cloves garlic, peeled

1/2 teaspoon salt, or more to taste

1/2 cup chopped fresh cilantro

For the garnish

1 cup cherry tomatoes, halved (optional)

4 fresh cilantro stems, or to taste (optional)

1 pinch sea salt to taste (optional)

Freshly ground black pepper

What you do:

1. Preheat oven to 450 Fahrenheit. Combine broccoli, red bell peppers* and yellow onion in a large bowl. Add olive oil, juice of 2 limes and 1/2 teaspoon salt. Toss to coat. Spread vegetables onto a baking sheet.

*Cook's Note: Zucchini and mushrooms are both great in this dish, too; just not as pretty as broccoli and red bell peppers.

2. Roast vegetables, stirring 1 or 2 times, in the preheated oven until edges begin to blacken, about 30 minutes. Remove from oven and cool slightly.

3. Fill a large pot with water and 1/2 teaspoon salt; bring to a boil. Stir in penne and return to a boil. Cook pasta uncovered, stirring occasionally, until cooked through but still firm to the bite, about 11 minutes. Drain.

4. Blend avocados, juice of 2 limes, garlic and 1/2 teaspoon salt in a food processor or blender* until sauce is smooth, scraping down sides as needed. Add 1/2 cup chopped cilantro and pulse until just incorporated.

*Cook's Note: If using a blender, you may want to dice the avocados before blending so that the mixture processes more evenly.

5. Gently toss pasta, roasted vegetables and sauce together in a large bowl. Garnish with cherry tomatoes, cilantro stems, sea salt and black pepper.

>>> Nutrition Facts

Per serving: 675 calories; 23 g fat; 105.6 g carbohydrates; 20.4 g protein; 0 mg cholesterol; 520 mg sodium

Super Veggie Chicken and Wild Rice Casserole

"An updated version of your mom's chicken casserole with lots of hidden veggies to please even the pickiest eaters."

Prep: 5 minutes

Ready in: 1 hour, 35 minutes

Servings: 8

What you need:

2 medium carrots, diced

3 cups chopped cooked chicken

1 (6-ounce) package Long Grain & Wild Rice Original Recipe

1 (8-ounce) package fresh mushrooms, chopped

1/2 medium onion, diced

1 cup fresh or frozen peas, thawed

1 cup packed fresh spinach, chopped

2 1/2 cups chicken broth

1 (10.75-ounce) can reduced-fat condensed cream of mushroom soup

1 cup shredded Cheddar cheese

What you do:

1. Preheat oven to 350 Fahrenheit. Lightly oil a 9-by-13-inch baking dish.

2. Place carrots* in a microwave-safe bowl. Add 1 tablespoon water. Cover tightly with plastic wrap; poke holes in wrap to vent. Microwave on high for 1 minute. Drain.

*Cook's Note: You can use frozen peas and carrots and skip the microwave step. Actually, you can use any veggies your family likes. Broccoli and zucchini would both work great!

3. Combine chicken, rice* and contents of seasoning packet, carrots, mushrooms, onion, peas and spinach in a bowl. Stir in broth and soup. Pour mixture into prepared baking dish. Cover with foil.

*Cook's Note: Did you know you can substitute cauliflower for rice? The nonstarchy alternative packs in more fiber along with high amounts of Vitamin C, potassium, and detox agents that could help lower your risk for cancer. See below for a cauliflower "rice" you can use in place of the packaged wild rice in this recipe.

4. Bake, covered, for 45 minutes. Remove foil and bake until hot and bubbling, about 45 more minutes. Top with shredded cheese just before casserole is done.

>>> Nutrition Facts

Per serving: 285 calories; 9.6 g fat; 25 g carbohydrates; 23.2 g protein; 57 mg cholesterol; 851 mg sodium

Roasted Cauliflower "Rice"

"Super-low in carbs, yet such a satisfying dish, you will forget it's made from a vegetable and not a grain."

Prep: 20 minutes

Ready in: 47 minutes

8 servings

What you need:

Cooking spray

2 heads cauliflower, cut into 1/2-inch pieces

1 1/2 tablespoons avocado oil

3/4 teaspoon salt, divided

What you do:

1. Preheat oven to 450 Fahrenheit. Line 3 baking sheets with aluminum foil and lightly spray with cooking spray.

2. Fill a food processor 1/4 of the way with cauliflower pieces. Pulse 8-12 times, until cauliflower is the size of rice grains. Transfer to a large bowl. Repeat with remaining cauliflower pieces.

3. Drizzle avocado oil over cauliflower "rice"; toss until well-distributed.

4. Spread 2 1/2 cups of the rice in an even layer on each lined baking sheet.

5. Roast* rice until golden, about 16 minutes. Remove from oven, stir well and spread out again. Return to oven and roast for 6 minutes. Remove from oven, stir well and spread out again. Continue roasting until browned, about 5 minutes more.

*Cook's Note: There are two reasons I opted for roasted riced cauliflower in place of sauteed: 1) more flavor, and 2) better texture.

6. Season each sheet of roasted rice with 1/4 teaspoon salt and place in a large container*.

*Cook's Note: You can absolutely do this with just 2/3 of a raw cauliflower. That would be about 1 batch. I always make a lot of this and freeze some as it's a big staple in my kitchen.

>>> Nutrition Facts

Per serving: 59 calories; 2.8 g fat; 7.6 g carbohydrates; 2.8 g protein; 0 mg cholesterol; 261 mg sodium

Pad Thai Quinoa Bowl

"This recipe uses quinoa, which is gluten-free, high in protein and fiber, and has a nice nutty flavor."

Prep: 30 minutes

Ready in: 1 hour

Servings: 8

What you need:

4 cups low-sodium chicken broth

2 cups quinoa, rinsed and drained

1 tablespoon coconut oil, divided

1 large boneless, skinless chicken breast, cut into thin strips

3/4 cup shredded cabbage

1/2 cup edamame

1/4 cup diced broccoli stems

2 carrots, cut into matchsticks

2 green onions, chopped

3 eggs

1 teaspoon sesame oil

For the Thai peanut sauce

1/4 cup natural peanut butter

1/4 cup reduced-sodium soy sauce

3 tablespoons rice vinegar

2 tablespoons chili garlic sauce

2 tablespoons chopped fresh ginger

3 cloves garlic, minced

1 teaspoon sesame oil

1/2 cup salted peanuts, chopped

3 tablespoons chopped fresh cilantro

What you do:

1. Bring chicken broth and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender*, 15-20 minutes. Set aside.

*Cook's Note: You can tell when quinoa is cooked because it will increase in size and seem more transparent with a ribbon around the edges. Make sure all the liquid is cooked off.

2. Heat 1 1/2 teaspoons coconut oil in a wok or large skillet over medium-high heat. Add chicken; stir until cooked through, about 5 minutes. Remove chicken from wok.

3. Heat remaining 1 1/2 teaspoons coconut oil. Add cabbage, edamame, broccoli, carrot,and green onions and saute until vegetables soften slightly, 2-3 minutes.

4. Whisk eggs with sesame oil in a small bowl. Push vegetables to the sides of the wok to make a well in the center; pour eggs in and stir to scramble, about 3 minutes.

5. Combine peanut butter, soy sauce, rice vinegar, chili garlic sauce, ginger, garlic and sesame oil together in a small bowl. Pour Thai peanut sauce over vegetable and egg mixture in the wok.

6. Return chicken to the wok and add quinoa. Mix well to combine. Stir in chopped peanuts and cilantro and serve.

>>> Nutrition Facts

Per serving: 393 calories; 17.9 g fat; 37.3 g carbohydrates; 23 g protein; 88 mg cholesterol; 651 mg sodium

The Best Vegetarian Chili in the World

"It's ready in no time, and packed with vegetables, beans - and flavor!"

Prep: 15 minutes

Ready in: 1 hour, 15 minutes

Servings: 8

What you need:

1 tablespoon olive oil

1/2 medium onion, chopped

2 bay leaves

1 teaspoon ground cumin

2 tablespoons dried oregano

1 tablespoon salt

2 stalks celery, chopped

2 green bell peppers, chopped

2 jalapeno peppers, chopped

3 cloves garlic, chopped

2 (4-ounce) cans chopped green chile peppers, drained

2 (12-ounce) packages vegetarian burger crumbles

3 (28-ounce) cans whole peeled tomatoes, crushed

1/4 cup chili powder

1 tablespoon ground black pepper

1 (15-ounce) can kidney beans, drained

1 (15-ounce) can garbanzo beans, drained

1 (15-ounce) can black beans

1 (15-ounce) can whole-kernel corn

What you do:

1. Heat olive oil in a large pot over medium heat. Stir in onion and season with bay leaves, cumin, oregano and salt. Cook and stir until onion is tender, then mix in celery, green bell peppers, jalapeno peppers, garlic and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in kidney beans, garbanzo beans and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes.

3. Stir in corn 5 minutes before serving and continue cooking.

>>> Nutrition Facts

Per serving: 391 calories; 7.9 g fat; 58.7 g carbohydrates; 28.2 g protein; 0 mg cholesterol; 2571 mg sodium

Garbanzo Bean Chocolate Cake

"A very good high-protein alternative to flourless chocolate cake."

Prep: 15 minutes

1 hour, 10 minutes

Servings: 12

What you need:

1 1/2 cups semisweet chocolate chips

1 (19-ounce) can garbanzo beans, rinsed and drained

4 eggs

3/4 cup white sugar

1/2 teaspoon baking powder

1 tablespoon confectioners' sugar for dusting

What you do:

1. Preheat oven to 350 Fahrenheit. Grease a 9-inch round cake pan.

2. Place chocolate chips into a microwave-safe bowl. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, reduce the power to 50 percent.

3. Combine beans and eggs in the bowl of a food processor. Process until smooth. Add sugar and baking powder, and pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corners to make sure chocolate is completely mixed. Transfer batter to the prepared cake pan.

4. Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool in the pan on a wire rack for 10-15 minutes before inverting onto a serving plate. Dust with confectioners' sugar just before serving.

>>> Nutrition Facts

Per serving: 229 calories; 8.5 g fat; 36.8 g carbohydrates; 5.2 g protein; 62 mg cholesterol; 180 mg sodium

Banana Bran Zucchini Bread

"This is extremely moist and gets you fiber from not only fruits AND veggies, but bran AND whole wheat, too! It is truly a guilt-free comfort food, and because it is low fat, it is even yummier the day after. Feel free to cut down on the sugar or maple syrup by personal preference."

Prep: 30 minutes

Ready in: 3 hours, 20 minutes

Servings: 20

What you need:

1/4 cup canned pumpkin

1 very ripe banana, mashed

1 egg

2 egg whites

1 cup maple syrup

1/3 cup raw sugar, such as turbinado or demerara

1 tablespoon vanilla extract

2 cups grated unpeeled zucchini

2 cups whole-wheat pastry flour

1 cup unprocessed bran

1 teaspoon salt

1 teaspoon baking soda

1/4 teaspoon baking powder

1 tablespoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1/4 teaspoon ground ginger

1/4 teaspoon ground allspice

What you do:

1. Preheat oven to 350 Fahrenheit. Grease a 9-by-13-inch baking pan*.

*Cook's Note: This recipe can also be baked in two 9-by-5-inch loaf pans, or in a muffin pan. Reduce baking times if you use smaller pans.

2. Stir together pumpkin*, banana, egg and egg whites in a large bowl. Beat in maple syrup, sugar and vanilla. The batter should be a bit frothy. Stir in zucchini. Set aside.

*Cook's Note: You can substitute unsweetened applesauce for plain canned pumpkin.

3. Mix flour, bran, salt, baking soda, baking powder, cinnamon, nutmeg, cloves, ginger and allspice in a separate bowl. Gradually add flour mixture to zucchini mixture, stirring just to moisten all ingredients. Over-mixing the batter will make it tough.

4. Pour batter into prepared pan. Bake until a toothpick inserted in the center comes out clean, 50-60 minutes. Cool completely before cutting into squares.

>>> Nutrition Facts

Per serving: 109 calories; 0.6 g fat; 24.6 g carbohydrates; 2.8 g protein; 9 mg cholesterol; 206 mg sodium

Recipes courtesy of allrecipes.com

Upcoming Events