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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.


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.

A simple sauce and a seasoning rub makes these pork tenderloins and mashed potatoes taste like heaven!

Pork + sauce

Servings: 4

What you need:

4-6 thick boneless pork tenderloins

1 tsp of cumin

1 tsp of garlic powder

1 tsp of salt

1 tsp of pepper

⅓ cup of shallots or onion

¾ c pomegranate juice (or cranberry juice)

1 tablespoon of sugar

1 tablespoon of balsamic vinegar

Run seasoning on pork. Heat pan with 2 tablespoons of olive oil. Grill pork. When cooked through, remove from pan, set aside and cover in foil to keep warm. In the same pan, grill the onions for 1 minute. Add the vinegar, juice and sugar. Stir for 5 minutes until slightly thickened. Drizzle sauce on top of pork and mashed potatoes. YUM!


MONSTER MASH POTATOES (makes 4 servings)

4 large Idaho potatoes

½ cup 1% low fat milk (+ more if needed to loosen the mixture)

½ stick butter

salt & pepper

Peel and cube potatoes. Place in a pot filled with cold water while chopping to prevent browning. Over medium heat, cook the potatoes until tender (use a fork to determine this). Drain the water, keeping the potatoes in the pot. Add the milk and butter. Whip the potatoes with a hand-held blender or a potato masher until fluffy.

Nutritionist Jill Castle shows teens how to make this homemade chicken soup that’s perfect for a school lunch or dinner.

Servings: 4-6

What you need:

2 cooked chicken breasts, shredded

3 chicken bouillon cubes or 3 teaspoons chicken bouillon granules

1 Tablespoon olive oil

1 large onion, chopped

3 carrots, sliced

3 stalks celery, chopped

1 teaspoon thyme

1 teaspoon basil

32 oz. chicken broth

2 cups wide egg noodles

salt & pepper to taste

To cook chicken: Poach chicken by placing breasts in a large skillet; cover with water and 3 chicken bouillon cubes (or 3 teaspoons chicken granules). Bring to a simmer over medium to low heat and let cook, turning over the breasts, about 20 minutes or until cooked through. Chicken will be white. Set aside to cool, and shred by hand.

For the Soup: Saute the onions in olive oil over medium heat until they become translucent. Add the carrots, celery and herbs; saute until soft, about 4 minutes. Add broth and chicken, heating until it starts to boil. Turn down the heat and add the noodles and simmer until cooked through, about 6 minutes.

Nutritionist Jill Castle demonstrates a delicious, easy-breezy way to get the recommended daily intake of veggies!

* To learn how to make a Caesar Salad Wrap, go HERE

Servings: 4

What you need:

1 head Romaine Lettuce, washed and cut into bite-size pieces

½ cup Parmesan cheese, grated

Homemade croutons (below)

Caesar salad dressing (below)


Place lettuce, croutons, and Parmesan cheese together in a large salad bowl. Add Caesar dressing and toss. Serve immediately.


Homemade Croutons

Leftover bread such as French, Italian or sourdough, cut into 1” cubes

2 Tablespoons Olive oil

1 teaspoon Kosher salt


Heat the oil in a skillet over medium heat. Add the bread cubes to the pan, sprinkle with salt and toss. Brown over medium heat, stirring and flipping the croutons until crunchy (about 10 minutes).


Caesar Salad Dressing

¾ cup mayonnaise

1 tablespoon lemon juice

1 teaspoon Worcestershire sauce

1 clove garlic, minced

¼ teaspoon salt

1/8 teaspoon pepper

½ cup Parmesan cheese

2 tablespoons milk


Add ingredients to a food processor (or whisk by hand) and blend thoroughly. Add more milk to thin dressing if necessary.

Welcome to Kate’s Kitchen with Teens.

Who thought a grilled cheese could be THIS good and healthy!

Servings: 1 grilled cheese

What you need:

2 slices of whole grain bread

1 slice each of american, cheddar, mozzarella cheese

¼ avocado

2 pats (teaspoons) butter

Heat a grill pan over medium heat. Spread each slice of bread with butter. Place 1 slice butter side down on the hot griddle. Add cheese and avocado. Cover with second piece of bread, butter side up. Flip when bread is browned. Cook until browned and cheese is melted.

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).

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.

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


1/4 cup thinly sliced green onions

1/4 cup chopped fresh cilantro

6 tablespoons plain nonfat Greek yogurt

Nutritionist Jill Castle shows teens how to make a homemade pizza that is healthier, faster, tastier, and less expensive than ordering a pizza for delivery.

Servings: 4-6

What You Need:

1 pre-made whole grain pizza crusts (from the deli)

1-2 teaspoons olive oil

1 medium onion, chopped

1 green pepper, small dice

1 pound lean hamburger meat (90% lean or more)

1 can fire-roasted diced tomato, drained

1 small can of tomato paste

1 teaspoon each of basil and oregano

salt and pepper

1 package of pre-sliced mozzarella cheese (or shredded)


Pre-heat the oven to 450 F. Knead and stretch the dough into a pizza dough shape. (Watch video for instructions). Spray the cookie sheet with cooking spray and lay the dough on top, making sure to make a rim around the edges. In a large skillet, saute the onions and green pepper in oil until the onion is soft and translucent. Add the hamburger meat and cook until browned through. Add the drained tomatoes, turn off the heat and mix. Spread the tomato paste over the dough and sprinkle the herbs, salt and pepper on top. Add the meat mixture and top; lay the sliced mozzarella on top of hamburger. Bake in the oven for about 15 minutes, or until crust is browned along the edges.