All Posts By

Whitney Wasso

Nutrition

Everyday Activities Can be Just as Beneficial as Going to the Gym?

January 20, 2014

According to a new study, short stretches of physical activities such as raking leaves, taking the stairs, etc throughout the day can be just as useful as going to the gym. More than 6,000 American adults were looked at by researchers and found that this “active lifestyle approach” seems to be just as effective as planned exercises in preventing high blood pressure, high cholesterol and etc. “Our results suggest that engaging in an active lifestyle approach, compared to a structured…

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Nutrition

Chicken Noodle Soup

January 15, 2014

Chicken Noodle Soup Hands-On Time: 10min Cook Time: 35min Ready In: 45min Yield: 4-6 This recipe is my go to when I’ve got sick kids or we need a comforting and filling supper. I usually use rotisserie chicken when I make this, or any other leftover chicken I have on hand, and I add lots of vegetables and noodles to make it extra chunky. Grandma was right, chicken soup really is a cure-all, especially when it can be made from…

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Nutrition

Confetti Soup

January 13, 2014

Here’s another receipe that you need a grownup’s help b/c you need to use the oven/stove and chopping with a knife. Prep time: 1 hour What you need: 2 teaspoons canola oil 2 cups raw carrots, diced 1/3 cup raw kale, chopped ¼ cup onion, chopped ¼ cup celery, chopped ½ teaspoon black pepper 3½ cups water 2 tablespoons raw parsley ¼ teaspoon whole fennel seed Pinch of crushed red pepper 1 pound black-eyed peas ½ pound turkey ham ½…

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Nutrition

Fish Sticks

January 13, 2014

 Everyone loves a great Fish Stick…and its easy to make too…just try these easy steps! Makes: 4 servings Active Time: 30 minutes Total Time: 40 minutes INGREDIENTS Canola oil cooking spray 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs 1 cup whole-grain cereal flakes 1 teaspoon lemon pepper 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/4 teaspoon salt 1/2 cup all-purpose flour 2 large egg whites, beaten 1 pound tilapia fillets, cut into 1/2-by-3-inch strips PREPARATION Preheat oven…

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Nutrition

Bean and Roasted Pepper Burgers

January 12, 2014

Have you every had a bean burger?  It tastes great…and is less fat and healthier than ground beef.  Try it out..you’ll love it like I do! Bean and Roasted Pepper Burgers Prep Time 15min Bean burgers can be dry, but this one uses richly flavored and textured roasted red peppers to add body and moisture to the chickpeas. What you’ll need   1 15 ounce can of chickpeas, drained 1/2 cup jarred roasted red peppers plus 2 Tablespoons liquid from…

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Nutrition

Central Valley Harvest Cake

January 9, 2014

This receipe you may want to get mom or dad’s help with like I did…bc you need to use the oven/stove and chopping with a knife. Prep time: 90 minutes What you need: 1¼ pounds butternut squash, cubed 1½ tablespoons red bell pepper, chopped 1¾ teaspoon jalapeño pepper, chopped 2½ tablespoons yellow onion, diced 5 tablespoons applesauce 5 tablespoons black beans, drained 3½ teaspoons fresh oregano 1/8 teaspoon kosher salt 3 tablespoons extra virgin olive oil 2 tablespoons red quinoa…

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Nutrition

Berry Tasty Muffins

January 7, 2014

Another fav receipe…why not try it at home yourself. Berry Tasty Muffins Prep time: about 40 minutes What you need: 1 c. flour 1 c. oatmeal 3 tbsp. sugar 1 tsp. salt 4 tsp. baking powder 1 c. blueberries, washed 1 egg 1 c. milk ¼ c. vegetable oil nonstick cooking spray Equipment and supplies: oven (you’ll need help from your adult assistant) mixing spoon 2 large bowls fork muffin/cupcake tin paper muffin/cupcake liners wire rack for cooling muffins measuring cups…

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Nutrition

Buffalo Chicken Tenders

January 6, 2014

Here’s one of my favorite things to make at home….you can try it too! Buffalo Chicken Tenders Prep Time 25 minutes Cook Time 20 minutes   How did we make a finger-licking chicken recipe more family-friendly? First, we replaced the traditional bone-in chicken wings with boneless strips of white meat, then we swapped in oven-baking for deep-frying. That gave us a lower-fat dish that’s also easier for kids to help prepare. Finally, we whipped up a simple blue cheese dip,…

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Nutrition

Healthy snacks for kids: 10 child-friendly tips

January 1, 2014

If you’re like most parents running from home to school to work with the kids, its hard to plan in advance for eating healthy.  So we’ve made it easy for you with a few healthy snace ideas kids will love. Consider 10 tips for quick-and-healthy snacks. Snacking is a major pastime for many kids — and that’s not necessarily bad. Nutritious snacking can help your child curb hunger throughout the day, as well as provide energy and important nutrients. Find…

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Nutrition

Banana Bread

December 30, 2013

MY FAVORITE!!!! Banana Bread What you need: 2 eggs 1¾ c. sifted flour 2 tsp. baking powder ¼ tsp. baking soda ½ tsp. salt 1/3 c. vegetable oil 2/3 c. sugar 1 c. mashed bananas (about 3 bananas) Equipment and supplies: oven (you’ll need help from your adult assistant) measuring cups and spoons mixer sifter spatula small bowl medium-size bowl large bowl bread pan coated with nonstick cooking spray What to do: Preheat the oven to 350°F (180°C). Beat eggs…

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Nutrition

Disappearing Zucchini Muffins

December 22, 2013

My mom likes this one…and you might too. Note: You don’t have to peel the zucchini before shredding it for this recipe. It won’t affect the taste and the peel will provide some extra fiber. Prep time: 30 minutes What you need: 1½ c. shredded zucchini (about 2 small) 2 c. whole-grain pancake or biscuit mix 1 tsp. cinnamon 1 teaspoon allspice 2 eggs ¾ c. brown sugar ¼ c. unsweetened applesauce 2 tsp. fresh lemon juice powdered sugar (enough…

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Nutrition

Creamy Cheese Cucumber Sandwiches

December 20, 2013

Note: You’ll want to keep these sandwiches refrigerated. They’ll keep for 8 hours, tightly wrapped. Cream Cheesy Cucumber Sandwiches Recipe Prep time: 5-10 minutes What you need: ¾ cup light cream cheese, slightly softened half a large cucumber, thinly sliced 8 slices of whole-wheat bread Equipment and supplies:   Large knife Cutting board Plastic wrap (optional) What to do:   Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich). Place about 4 cucumber slices on 4…

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