Serves 4

Ages 12-15

• 16-ounce package frozen chopped spinach
• 1/4 cup green bell sweet peppers
• or
• 1/4 cup broccoli florets
• 1/4 cup onion
• 2 cups (16 ounces) liquid egg substitute
• 3/4 shredded reduced-fat mozzarella cheese

Kid: Preheat oven to 350 degrees. Put the foil cups in the muffin pan. Spray each cup with cooking spray.

Adult: Unwrap the spinach and place in a glass bowl. Microwave on high for 2 1/2 minutes. Use potholders to remove the bowl from the microwave. Set aside to cool.

Kid: When the spinach is cool enough to handle, pick up a handful. Squeeze out the liquid over the sink. Put the spinach in the medium mixing bowl. Repeat until all the spinach is squeezed dry and has been added to the bowl.

Adult: Using kitchen shears to snip up the bell peppers. If you’re using broccoli, chop it into pieces slightly smaller than bite-sized. Add to the mixing bowl. Chop the onion and add it to the mixing bowl.

Kid: Add the egg substitute and cheese to the bowl.  Mix everything with the whisk.

Together: Using a measuring cup, put 1/4 cup of the mixture in each foil cup. If there’s extra, divide it evenly among the cups. Each foil cup should have almost the same amount.

Adult: Put the muffin pan in the oven. Bake for 20 minutes.

Adult: Stick a table knife blade into the centers of several muffins. If nothing sticks to the knife when you pull it out, the eggs are done. If the knife isn’t clean, continue baking another 3 minutes. Test with a knife again. Serve when fully cooked.

Ages 8-11

Serves 6

• 1/2 cup crushed unsalted soda crackers, divided
• 16-ounce can cream style corn, no salt added
• 16-ounce package frozen chopped broccoli, thawed
• 1 egg, beaten
• 1 tablespoon trans-fat-free margarine, room temperature

Adult: Preheat the oven to 350F. Spray the casserole dish with cooking spray.

Kid: To crush the crackers, put them in a plastic bag. Roll the bag with the rolling pin until the crackers are in fine crumbs. Put 1/4 cup of the cracker crumbs in the mixing bowl. (Keep the rest in the plastic bag until you need them.)

Adult: Open the can of corn. Add it to the mixing bowl.

Together: Add the broccoli, egg and pepper. Mix everything up.

Adult: Spoon the corn mixture into the casserole dish. Smooth out the top with a spoon.

Kid: In a small bowl, mix together the margarine and the remaining crushed crackers. Sprinkle on top of the filled casserole dish.

Adult: Put the dish in the oven. Bake for 45 minutes. Using potholders, take the casserole out of the oven and transfer to a trivet or potholder so it doesn’t burn your counter or tabletop. Cut into 6 pieces and serve.

After signing up for a free account, parents and children will be able to accept fun Kids Cook Monday quests, which will encourage them to start the week by cooking and sharing a healthful meal with their family. In addition, Kids Cook Monday recipes are now available via ZisBoomBah’s “Flip It” game. In “Flip It”, children flip virtual cards to learn about new fruits and vegetables. As kids become more interested in these new, healthy ingredients, their parents will receive Kids Cook Monday recipe suggestions using those new foods. The recipes include child-friendly steps, additional information about the ingredients and the ability for parents and children to rate and share the dish with others.

“Studies have shown that frequent, periodic health messages which tap into the rhythm of the week can be effective and that Monday is a key day in starting and sustaining behavior change,” says Peggy Neu, president of The Monday Campaigns. “We’re thrilled to be working with ZisBoomBah on an initiative that couples this insight with fun, interactive messages. When kids are excited about family dinner, everybody wins.”

Consistent prompts to actively engage in family dinners can have a host of positive effects. Experts agree that cooking and eating with your family can help combat the rise of childhood obesity, which has tripled in the last 30 years.  A 2010 study in Pediatrics found that children who regularly ate dinner with their family were less likely to be obese. According to The National Center on Addiction and Substance Abuse at Columbia University, frequent family dinners can also reduce a child’s likelihood of trying drugs and alcohol. In addition, children who help in the kitchen build critical life skills, learn the connection between whole ingredients and the meal on their plate and more likely to try new and nutritious foods.

Serves 6

Ages 8-11

• 1 15 ounce can black beans, rinsed and drained
• 1 cup quinoa, well rinsed
• 1 cup frozen corn, thawed
• 1 red bell pepper, chopped
• 1 cup chopped fresh mango,
• 1/4 cup chopped red onion
• 1/2 cup freshly chopped cilantro
• 1 jalapeño, seeded and diced
• 1 lemon, juiced
• 1 1/2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon turmeric

Adult: Place 1 1/4 cups of water in a medium pot over medium heat. Add the quinoa, bring to a simmer and reduce heat to low. Cover and cook for 30-35 minutes, or according to package directions. Transfer to a large mixing bowl.

Kid: Add the beans, corn, bell pepper, mango, onion, cilantro and jalapeño together in a small bowl.

Together: Whisk the lemon juice, olive oil, garlic, cumin, chili powder and cumin together in a small bowl. Dress the salad and toss, taking care to ensure all ingredients are evenly incorporated.

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment. Available June 2012.

Ages 12-15

Serves 8

To make the whole-wheat honey crust:

• 1.5 teaspoons active dry yeast
• 1 teaspoon honey
• 1 1/2 teaspoons extra virgin olive oil
• 1 3/4 cups whole-wheat flour

To complete the Veggie Medley Pizza:

• 1 teaspoon cornmeal
• 1/2 cup marinara sauce
• 1 cup shredded reduced fat cheddar cheese
• 1 1/2 cups your favorite vegetables, chopped bite size
• 1/4 medium onion, finely chopped
• fresh herbs*, for garnish

*Optional. Fresh basil, rosemary or cilantro all work well here.

To make the whole-wheat honey crust:

Kid: Stir the yeast and honey together with 3/4 cup warm water in a medium mixing bowl. Let stand 10 minutes.

Adult: Lightly oil a large mixing bowl. Coat a large flat surface with a light layer of flour.

Kid: After 10 minutes, add the olive oil and flour in with the yeast honey mixture and mix until it comes together and forms a dough consistency.

Together: Tip the dough onto the floured flat surface. Knead the dough for about 10 minutes. Transfer the dough to the oiled bowl and let rise for 1 hour.

Adult: After the dough has risen, roll it out so that it is 14 inches in diameter.

To complete the Veggie Medley Pizza:

Adult: Preheat the oven to 400 degrees. Sprinkle a pizza stone or baking sheet with the cornmeal.

Together: Spread the marinara sauce evenly over the pizza dough. Sprinkle with cheese and top with the veggies, onion, spices and herbs, if using.

Adult: Transfer the pizza to the oven and bake 20-25 minutes, or until the cheese is melted and the veggies are cooked through. Let cool for a few minutes, cut into 8 slices and enjoy!

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment. Available June 2012.

Serves 4

Ages 12-15

To make the chicken apple salad:

• 2 chicken breasts
• a little salt and pepper, for preparing the chicken
• 8 cups lettuce, chopped
• 6 slices bacon, cooked and chopped
• 2 apples, thin sliced
• 1/4 cup peanuts, chopped

To make the peanut vinaigrette:

• 1/6 cup balsamic vinegar
• 1/6 cup olive oil
• 1/6 cup peanut butter
• 1/6 cup water
• 1 tablespoon honey
• 1/4 teaspoon ginger
• 1/4 teaspoon cinnamon
• 1/2 teaspoon curry powder

Adult: Preheat an oven to 350 degrees. Season the chicken with a little salt and pepper. Transfer to a baking sheet, place in the oven and bake for 30 minutes, or until the chicken is cooked through. Let cool and slice into bite sized pieces.

Kid: Pour the balsamic vinegar, olive oil, peanut butter, water and honey together in a food processor or blender. Season the vinaigrette with the ginger, cinnamon and red curry powder. Pulse until well blended.

Together: Arrange 2 cups of lettuce of each plate. Top each lettuce pile with equal amounts of the sliced apples, bacon and chicken breast slices. Sprinkle each with the chopped peanuts and drizzle with the peanut vinaigrette.

Ages 4-7

Serves 4

• 1 cup jasmine rice, rinsed
• 2 avocado, pitted and cut into small chunks, pits reserved
• 1 carrot, cut into matchsticks
• 1 stalk celery, finely chopped
• seasoned rice vinegar, to taste

Adult: Place 1 1/2 cups water into a medium pot over medium-high heat. Add the rice and bring to a boil. When water boils, cover the pot and turn heat down to low. Cook for about 15 minutes, or until the water has been absorbed. Uncover, fluff with a fork and transfer to a medium mixing bowl.

Together: Add the carrot matchsticks and celery to the rice. Toss with a few shakes of seasoned rice vinegar, taking care to ensure the rice vinegar is evenly distributed. Gently spoon the rice veggie mixture into the empty avocado pits. Serve 1/2 stuffed avocado pit per person and enjoy!

Ages 12-15

Serves 6

• 1 cup quinoa, rinsed well
• 2 tablespoons olive oil
• 2 tablespoons pomegranate balsamic vinegar*
• 2 tablespoons olive oil
• a squirt of lemon juice
• 1/2 teaspoon salt
• pinch of black pepper
• 1 shallot, thin sliced
• 1/3 cup walnut halves
• 1 pound broccoli, stem trimmed and cut bite size
• 1/2 cup dried cranberries
• 1/2 cup feta cheese, crumbled

*Use standard balsamic vinegar if pomegranate balsamic is not available.

Adult: Place 1 tablespoon of the oil into a saucepan over medium heat. Add the quinoa and cook for 1 minute, stirring to coat in it in the oil. Add 2 cups water, increase heat to high and bring to a boil. When water boils, reduce heat to low, cover and simmer for 15 minutes, or until the water is absorbed. When the quinoa has finished cooking, transfer to a large mixing bowl and set aside.

Kid: Whisk the pomegranate balsamic vinegar, olive oil and lemon juice together in a small bowl. Season with salt and pepper and set aside.

Adult: Place a separate skillet over medium-low heat. Add the walnuts and toast, stirring frequently, for about 4 minutes, or until the walnuts become fragrant. Transfer the walnuts to a small bowl and set aside.

Adult: Place the remaining tablespoon of olive oil to the skillet. Add the shallot and cook, stirring occasionally, for 3-5 minutes, or until the shallots begin to brown.

Together: Add the broccoli and 1/4 cup water to the skillet. Cover and cook for about 5 minutes, or until the broccoli becomes tender. Uncover and add the cranberries.

Together: Add the broccoli, walnuts and feta to the quinoa. Dress with the vinaigrette, tossing to ensure the ingredients are evenly distributed and enjoy!

Ages 12-15

Serves 4

• 2 bone-in, skin-on, split chicken breasts
• 4 ounces goat cheese
• 1/2 cup dried cranberries, divided
• 1/2 cup olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Kid: Preheat the oven to 375 degrees. Mix the goat cheese together with 1/4 cup of the cranberries in a small bowl.

Together: Pull back the skin on top of each chicken breast and stuff the goat cheese cranberry mixture in between the chicken and its skin.

Adult: Place the chicken breasts on a baking sheet and drizzle with the olive oil, making sure each breast is fully coated in oil.

Kid: Season the tops of the chicken breasts with the salt and pepper. Scatter the remaining cranberries on top of the chicken.

Adult: Bake the chicken for about 30 minutes, or until cooked through and enjoy!

Ages 12-15

Serves 6

• 3 tablespoons olive oil
• 3 small new potatoes, diced
• 2 large shallots, thin sliced
• 3 white mushrooms, diced
• 4 eggs
• 3 green onions, thinly sliced
• 1 egg white
• 1/4 cup crumbled goat cheese
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 sheet frozen puff pastry, thawed

Adult: Place the olive oil in a large skillet over medium heat. Add the potatoes and sauté for about 3-4 minutes, or until they begin to soften. Add the shallots and mushrooms and continue cooking for 6-8 minutes more, or until the veggies are well browned.

Kid: Mix the egg white and 1 tablespoon water together in a small bowl to create an egg wash. Set aside. Whisk the eggs and green onions together in a separate small bowl and pour them into the skillet, along with the goat cheese. Season with the salt and pepper. Scramble the eggs in the skillet for 3-5 minutes, or until just set, but not yet dry. Remove from heat and set aside.

Adult: Remove the puff pastry from the package and lay out on a floured surface. Roll into a rectangle 10 inches by 12 inches. Fold the puff pastry in half and transfer to the parchment on a cutting board. Using a sharp knife, make angled cuts all the way down the edges of the pastry evenly spaced approximately 1 inch apart. The center of the pastry should be about 4 inches wide. Trim the triangles from the top edges and the triangles from the bottom edges, leaving a short rectangle at the base about 4 inches wide. Transfer the parchment to the baking sheet.

Together: Arrange the filling on the puff pastry in the middle section, leaving space at the top and bottom of the pastry for folding. Fold the top edge over the filling and begin braiding the strips, laying them across the middle. When you reach the bottom, fold it over the filling and tuck the last braids under, trimming away any extra.

Kid: Apply a layer of egg wash to cover the braid, using a pastry brush.

Adult: Bake for 30-35 minutes, or until the pastry is crisp and golden. Remove from oven, allow to cool 5 minutes, slice with a sharp knife and enjoy!