This delicious fruit smoothie is a nutritious way to get your fruit intake for the day!

Servings: 2 smoothies

What you need:

1 cup 100% juice (orange, clementine, apricot, etc)

1 cup frozen fruit (mango, pineapple, peaches, or mixture etc)

½ cup Greek vanilla yogurt

Add each ingredient to a blender and mix well. Serve and enjoy!

Welcome to Kate’s Kitchen with Teens.

This dish takes less than 20 minutes and is a big hit at the dinner table!

Servings: 4-6

What you need:

2 tablespoons olive oil

3 tablespoons soy sauce

1 medium onion, chopped

3 cloves garlic, minced

2 teaspoons ginger, minced

1 package of julienned carrots (washed and ready to cook/steamer bag)

1 package of snap peas (washed and ready to eat)

1 yellow pepper, chopped

1-2 pounds large, peeled and deveined raw shrimp

In a wok or large pan with deep sides, heat olive oil and soy sauce together over medium high heat. Add the onion and saute until soft; add garlic and ginger and saute for 1 more minute. Add more oil for veggies, if needed. Add the carrots, snap peas, pepper and cook for 8-10 minutes or until veggies are softened (a shorter time will give you crunchier vegetables). Add the raw shrimp and saute everything together until the shrimp is cooked through (will appear pink).

Nutritionist Jill Castle show teens how to make this delicious, wholegrain flatbread that requires only 6 ingredients!

Servings: Makes 1 flatbread, 2 servings

What you need:

1 large Naan or pre-made flatbread (whole grain)–the bigger, the better

1-2 teaspoons olive oil

4 ounces fresh goat cheese (reserve 1 ounce)

3 ripe mission figs (divided: 1 fig chopped and 2 figs thinly sliced)

2 ounces prosciutto, thinly sliced

⅓ cup arugula

Preheat the oven to 450 F. Place the Naan or flatbread on a pizza stone or parchment paper covered cookie sheet. Rub olive oil over the crust. Sprinkle crumbled goat (or spread with a knife thinly) and chopped fig evenly over the crust. Layer the prosciutto on top of goat cheese and sliced figs. Bake in the oven for 10-12 minutes, or until warmed through and prosciutto is crispy on the sides. Remove from the oven and top with arugula.

Be the hit of the party with this super easy, crazy good trail mix!

Servings: 12

What you need:

1 box of Oatmeal Squares cereal (or other squarish cereal)

2 cups light salt peanuts (1 container)

2 cups raisins (or other dried fruit)

1 bag of waffle pretzels

2 cups (or more or less) M & M’s

Mix and store in a large Ziploc bag or airtight plastic container.

This healthy roast beef wrap only takes minutes to make!

Servings: 1 wrap

What you need:

1 large sandwich wrap

1-2 tablespoons of cream cheese

2-3 ounces of deli roast beef

3 strips of roasted red pepper

⅓ cup packed mesclun salad

Kosher salt and pepper

Assemble: Spread the cream cheese onto the wrap. Layer the beef and sprinkle with salt and pepper.  Add the red pepper and lettuce, and roll up. Cut in half to serve.

Welcome to Kate’s Kitchen with Teens.

A homemade pizza is healthier, quicker and less expensive than delivery or frozen pizza!

Servings: 4

What you need:

Cooking spray

1 pre-made pizza dough (whole wheat or white)

1 tablespoon olive oil

1 clove garlic

¼ tsp. oregano

1 ½ cups of whole tomatoes (1-15 ounce can)

⅓ cup of packed fresh basil leaves (torn)

3 ounces of fresh mozzarella, thinly sliced

salt and pepper to taste

Pre-heat the oven to 450 F. Roll out the dough into a round circle to fit the pizza stone. Spray the pizza stone with cooking spray. Place the dough on the pizza stone and let it rest. Heat the olive oil in a small to medium size skillet over medium-low heat. Add the garlic and oregano and saute for 1 minute (do not burn the garlic!); add the tomatoes, crushing them as you go and let them simmer for 5 minutes, until thickened. Spread the sauce over the dough. Add the fresh basil and mozzarella slices on top. Bake for 12-15 minutes or until crust is browned on the edges and the cheese is melted.

Nutritionist Jill Castle shows teens how to make simple and savory fish tacos that are better than the food truck’s!

Topping:

1/4 cup thinly sliced green onions

1/4 cup chopped fresh cilantro

6 tablespoons plain nonfat Greek yogurt

• 1 teaspoon grated lime rind

• 1 1/2 teaspoons fresh lime juice

• 1/4 teaspoon salt

• 1 garlic clove, minced

• Tacos:

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon ground red pepper

• 1/8 teaspoon salt

• 1/8 teaspoon garlic powder

• 1 1/2 pounds tilapia

• Cooking spray

• 8 (6-inch) corn tortillas

• 2 cups shredded cabbage

• Preheat oven to 425°.

• To prepare topping, combine the first 8 ingredients in a small bowl; set aside (refrigerate).

• To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place tilapia on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon topping.

Welcome to Kate’s Kitchen with Teens.

A healthy salad to-go makes a great lunch or after-school snack.

Servings: 1 salad

What you need:

3 cup mason jar or similar

Layer into the jar in this order:

2 tablespoons Italian salad dressing

⅛ cup shredded carrots

2 cups lettuce (mesclun)

⅛ cup cucumber

⅛ cup tomato

⅛ cup yellow pepper

How to assemble: Put the dressing on the bottom, followed by the heavier veggies (carrots, cucumber, etc..) and add the lettuce last. When you are ready to eat the salad, shake the jar, mix the ingredients, and enjoy!

Nutritionist Jill Castle shows teens how to make this easy, delicious hummus for a snack or lunch that’s packed with protein!

Servings: 4 pita pockets

What you need:

2 large Pita pockets, cut in half

⅓ cup of hummus (recipe below)

2 cups lettuce, chopped

½ cup tomatoes, chopped

½ cup feta cheese, crumbled

½ cup cucumber, diced

½ cup Greek olives, pitted and chopped

juice of one lemon

¼ cup olive oil

Kosher salt and pepper

Make the salad:

Prep the pita bread and set aside. In a large bowl, combine the lettuce, tomatoes, feta, cucumbers and olives. Whisk the lemon juice and olive oil together; sprinkle a pinch of Kosher salt and pepper.

Hummus:

1/4 cup fresh lemon juice, about 1 large lemon

1/4 cup tahini

Half of a large garlic clove, minced

2 tablespoons olive oil, plus more for serving

One 15-ounce can chickpeas, drained and rinsed

1/2 to 1 teaspoon kosher salt, depending on taste

1/2 teaspoon ground cumin

2 to 3 tablespoons water

In a food processor, mix the lemon juice and tahini together for several minutes. Stop periodically to scrape down the sides. You want a whipped look. Add the garlic and olive oil and process for a couple of minutes, continuing to periodically scrape down the sides. Add half of the chickpeas, and blend. Scrape the sides and add the remainder of chickpeas and process, about a minute. Add the cumin and ½ teaspoon of salt. Taste and correct with salt. If too thick, add the water and process.