Nutritionist Jill Castle shows teens how to give their metabolisms a protein and vitamin boost when they’re needing a quick snack or meal!

Servings: 2 potatoes

What you need:

2 large Idaho potatoes

1 package broccoli–steam in the bag

Cheddar Cheese Sauce:

½ tablespoon butter

½ tablespoon flour

½ cup low fat milk

½ cup cheddar cheese (+ more as desired)

Pre-cooked turkey bacon, chopped into “bits”

Wash and dry potatoes; pierce with a fork several times. Cook potatoes in microwave oven on the “potato” setting, or for 6-8 minutes. Remove and set on a plate. Cook broccoli according to package directions. Chop the bacon or use kitchen scissors to cut into small bits. Meanwhile, make the cheddar sauce by melting the butter in a small saucepan. Add the flour, mixing with butter for about 2 minutes or until flour is browned. Slowly add milk, whisking as you go. Continue to whisk while the sauce thickens. When it is thick, add the cheese and continue to stir until melted through. Cut the potatoes down the middle and open them wide. Top with cooked broccoli, then cheese sauce, and bacon bits.

Nutritionist Jill Castle shows you how to make this hearty, healthy calzone.

Servings: 1 calzone, 2 servings

What you need:

1 pre-made pizza dough

1 package of sliced turkey pepperoni

½ cup of skim milk ricotta cheese

1 ½ cups of shredded mozzarella cheese

2 teaspoon dried basil

Heat the oven to 375 F. Separate the dough into two parts, and roll out each one into a thin circle, about the size of a dinner plate. Combine the ricotta cheese, mozzarella cheese and the basil in a separate bowl. Layer ¼ of the pepperoni on one half of the dough round. Add ½ of the cheese mixture on top and spread; layer ¼ of the pepperoni on top. Fold over into a half circle and pinch edges together, securing further with the tines of a fork. Do the same with the remaining dough round, cheese and pepperoni. Place both calzones on a greased cookie sheet and bake for about 30 minutes.

Did you know that kale is one of the most nutritious foods on the planet? Paired with Thai turkey sliders, nutritionist Jill Castle shows you how to have a true home run for lunch or dinner!

Servings: 10-12 turkey sliders

What you need:

1 pound ground turkey

¼ cup Panko bread crumbs

2 Tablespoons soy sauce

1 Tablespoon ginger paste

2 Tablespoons sesame oil

2 scallions (green onions), thinly sliced

Bakery-style dinner rolls

Mix ground turkey, Panko, soy sauce, ginger paste, sesame oil, and scallions together in a large mixing bowl. Roll mixture into 10-12 small balls and press into a 2-inch circle. Bake on a cookie sheet in a 400° F oven for 15 minutes, or grill until done. Serve on a dinner roll.

KALE CHIPS

1 bunch kale, leaves rinsed and patted dry

1 tablespoon olive oil

1 teaspoon Kosher salt

Preheat oven to 350F. Line a baking sheet with parchment paper. Use scissors to trim stems off kale. Tear kale, rinse and dry in salad spinner. Drizzle kale with olive oil and sprinkle salt over the kale, as evenly as possible. Bake until edges are brown (but not burnt!), about 10-15 minutes.

Nutritionist Jill Castle shows you how to make this delicious, whole-grain chicken caesar wrap in minutes!

Serving: 1 wrap

What you need:

½ cup shredded chicken

caesar salad (recipe HERE)

caesar salad dressing (recipe HERE)

flour tortilla wraps

Spread a flour tortilla with caesar salad dressing. Add shredded chicken and about 1 cup of salad. Wrap the tortilla into a tube and secure with a toothpick. Slice in half at a diagonal and serve.

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.

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 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 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.

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).