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Baked Egg Puffs

(WITH YELLOW SQUASH OR BUTTERNUT SQUASH)

My children love these cute, puffy little egg soufflés. I make them in ramekins (or small coffee cups) so that we each get our own individual puff. One of these makes a full meal for a child whether for breakfast, lunch, or dinner.

Prep: 5 minutes • Total: 20 minutes • Serves 4

Nonstick cooking spray

2 large eggs

4 large egg whites

½ cup yellow squash or butternut squash puree

2 tablespoons shredded reduced-fat Cheddar cheese

2 tablespoons all-purpose flour

½ teaspoon baking powder

¼ teaspoon salt

1. Preheat the oven to 400°F. Coat 4 (½-cup) ramekins or coffee cups with cooking spray and set on a baking sheet.

2. In a large bowl, whisk the eggs, egg whites, squash puree, cheese, flour, baking powder, and salt until combined. Divide the mixture among the ramekins or cups and bake until the tops are puffed up and the eggs are no longer runny in the center when pierced with the tip of a knife, 13 to 15 minutes. Serve immediately.

Sascha: Wow, I get my own little cup? Fun!

Julian: Mine is puffier than yours.

Oatmeal

(WITH PUMPKIN OR SWEET POTATO)

You can also prepare this in the microwave for a hearty but healthy breakfast. Stir the ingredients into a microwave-safe bowl and cook for 2 minutes.

Prep: 10 minutes • Total: 13 minutes • Serves 2

1 cup nonfat (skim) milk

¼ cup firmly packed light or dark brown sugar

¼ cup canned pumpkin or sweet potato puree

1 teaspoon pure vanilla extract (optional)

¼ teaspoon cinnamon or pumpkin pie spice

1 cup old-fashioned oats

2 teaspoons natural peanut butter (optional)

Dried fruit and nuts (optional)

Pure maple syrup, for serving

1. In a small saucepan, combine the milk, sugar, pumpkin, vanilla, if using, and spice. Bring to a gentle boil and stir in the oatmeal. Reduce the heat and simmer for 2 to 3 minutes, until the oatmeal is soft and creamy. Stir in the peanut butter, if using.

2. Spoon the oatmeal into bowls, sprinkle with dried fruit and nuts, if you like, and serve warm with maple syrup.

Variation

Add 2 tablespoons of sweet potato to 1 cup of oatmeal. Next add ¼ cup of nonfat milk and ¼ cup of water. Add cinnamon to taste, and top with maple syrup or brown sugar.

Jessica: Kids love to pour their own syrup out of a little plastic medicine cup, which comes with most over-the-counter children’s medicines.

MEALTIME

Meatball Soup

Chicken Nuggets

Italian Meatloaf

Mashed Potatoes

Beef Stew

Chicken Salad

Rice Balls

Mozzarella Sticks

Homemade Ketchup

Aloha Chicken Kebabs

Pita Pizzas

Deviled Eggs

Tofu Nuggets

Chicken Alphabet Soup

Macaroni and Cheese 1

Macaroni and Cheese 2

“Buttered” Noodles

Burgers 1

Tuna Salad

Burgers 2

Spaghetti Pie

Pasta with Bolognese Sauce

Spaghetti with Meatballs

Ranch Dressing

Greek Dip

Quesadillas

Salsa Dip

Creamy Potato Soup

Lasagna

Grilled Cheese Sandwiches

Avocado Spread

Twice-Baked Potatoes

Waffle Sandwiches

Pink Pancakes

Tortilla “Cigars”

Sloppy Joes

Tacos

Turkey Chili

Couscous

Meatball Soup

(WITH CARROT AND SWEET POTATO)

This is real comfort food. If I’m short on time or don’t have vegetable purees, I finely chop the carrot and sweet potato, raw, in the food processor—it works just as well.

Prep: 20 minutes • Total: 35 minutes • Serves 10

3 ounces whole-wheat pasta shapes, such as bowties or wagon wheels

Nonstick cooking spray

1 tablespoon olive oil

1 small onion, chopped

2 cloves garlic, chopped

1 (28-ounce) can whole peeled tomatoes, with their juice

¼ cup carrot puree

1½ teaspoons salt

3 cups reduced-fat low-sodium beef or chicken broth

3 slices whole-wheat bread, cubed

1 large egg, lightly beaten

¼ cup sweet potato puree

¼ cup nonfat (skim) milk

2 tablespoons grated Parmesan, plus more for serving

¼ teaspoon pepper

¼ teaspoon paprika

½ pound lean ground turkey

1. Cook the pasta in a large pot of boiling salted water according to package directions until al dente. Drain in a colander and set aside.

2. Coat a large pot with cooking