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Cilantro Ranch Dip By Chef George Kyrtatas
INGREDIENTS: 1 clove garlic
1/2 tsp. salt
1 cup plain yogurt
1/2 cup buttermilk
3 tsp. cilantro
1/4 cup red onion, diced fine
1/4 cup red bell pepper, diced fine
1 tsp. fresh oregano
Your choice of sliced vegetables
METHOD: 1. Mash the garlic and salt to a paste with the side of a chef's knife.
2. In a medium bowl, whisk together the garlic, yogurt, buttermilk, cilantro, onion, bell pepper and oregano.
3. Store covered, in the refrigerator, for up to 3 days.
4. Serve with veggies like snow peas, sliced carrots, broccoli florets, snap peas and red or green bell pepper sticks.
Serves 8
NUTRITION FACTS: Per Serving: calories 45, fat 1g, protein 2g, 7g carbohydrate 7g, dietary fiber 1g
Apple Oatmeal Crisp By Chef George Kyrtatas
INGREDIENTS:
1/2 cup water
1 1/2 cups light brown sugar, separated
1/4 stick butter, melted
1/4 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. nutmeg, separated
2 pounds apples, peeled, cooked and drained
3/4 cups wheat flour, whole grain
1 cup oatmeal
1 stick butter, sliced
METHOD:
1. Preheat the oven to 350 degrees F.
2. In a mixing bowl, combine the water, 3/4 cup brown sugar, melted butter, salt, cinnamon and 1/4 teaspoon of grated nutmeg, whisk until smooth.
3. Place the apples in a 9”x2” glass baking dish (10 cup) and pour the liquid mixture over the apples. Mix well.
4. In a mixing bowl, combine the remaining 3/4 cup brown sugar, remaining 1/4 teaspoon nutmeg, flour, oatmeal, and butter. Using your fingers, work the mixture together until it resembles a coarse crumb-like mixture. Sprinkle the oatmeal topping over the top of the apple mixture.
5. Bake for 1/2 hour, or until the apples are tender and the crust is golden.
6. Remove from the oven and cool completely. Place a spoonful of the crisp into each serving container and cover tightly with a lid
Serves 12
NUTRITION FACTS: Per Serving: calories 182, fat 6g, protein 1g, carbohydrate 32g, dietary fiber 2g
INGREDIENTS:
1/2 pound nitrite-free bacon (8 to 10 slices)
(KIWI note: you can substitute turkey or veggie bacon instead)
4 tsp. light canola mayonnaise
8 slices 100% whole wheat bread
8 romaine lettuce leaves, washed and dried
4 thin slices tomato
METHOD:
1. Cook the bacon according to package directions until crispy. Pat well between paper towels to remove excess fat.
2. To make the sandwiches, spread 1 tsp. mayonnaise on the bread.
3. Layer evenly with 1 lettuce leaf, 1 tomato slice, 2 to 3 slices bacon, and 1 more lettuce leaf. Slice, wrap in plastic wrap to keep fresh.
Serves 4
NUTRITION FACTS: Per serving: calories 260, fat 11g (3g saturated fat), protein 14g, carbohydrate 25g, sodium 740g, fiber 4g
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