Celebrate the first full week of spring! Leftover ham from Easter celebrations pairs especially well with springtime favorites like peas and carrots. Enjoy the change of seasons this week with healthy, balanced recipes that capture these flavor combinations.

Kohlrabi + Ham Gratin, Sugar Snap Peas with Mint and Apple Carrot Muffins. Keep springtime on the menu all week long with Cabbage, Carrot and Pineapple Salad, Ham + Cheese Tea Biscuits, Chilled Carrot Ginger Soup and Penne with Spring Peas, Onions and Ham.

"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit our new website, HealthyEating.org.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

KOHLRABI + HAM GRATIN

3 pounds kohlrabi (5-6 medium), trimmed, peeled and thinly sliced

1 1/3 cups low-fat milk, divided

3 tablespoons all-purpose flour

1/2 cup thinly sliced smoked ham, cut into strips

1/4 cup shredded sharp cheddar cheese

1/2 teaspoon salt

1/4 teaspoon freshly ground black or white pepper

Pinch of freshly grated nutmeg

1/3 cup fresh breadcrumbs, preferably whole-wheat

SUGAR SNAP PEAS WITH MINT

2 teaspoons olive oil

3/4 pound sugar snap peas, trimmed

3 green onions, chopped

1 clove garlic, chopped

1/8 teaspoon each salt and pepper

1 tablespoon chopped fresh mint

APPLE CARROT MUFFINS

1 3/4 cups bran cereal with raisins

1 1/4 cups all-purpose flour

3/4 cup sugar

1 1/4 teaspoons baking soda

1 teaspoon ground cinnamon

1/4 teaspoon salt

1 egg

3/4 cup buttermilk

1/4 cup canola oil

3/4 cup finely chopped peeled tart apple

3/4 cup grated carrots

1/4 cup chopped walnuts

FEATURED FAMILY MEAL

KOHLRABI + HAM GRATIN

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/80532/kohlrabi-ham-gratin.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 1 1/2 hours

Number of Servings: 6

If you haven't tried kohlrabi, which tastes like a mild, sweet turnip, this gratin is an excellent place to start - after all, what doesn't taste good with cheese sauce on it? Kohlrabi that are less than 3 inches in diameter will give you the most tender results.

Ingredients:

3 pounds kohlrabi (5-6 medium), trimmed, peeled and thinly sliced

1 1/3 cups low-fat milk, divided

3 tablespoons all-purpose flour

1/2 cup thinly sliced smoked ham, cut into strips

1/4 cup shredded sharp cheddar cheese

1/2 teaspoon salt

1/4 teaspoon freshly ground black or white pepper

Pinch of freshly grated nutmeg

1/3 cup fresh breadcrumbs, preferably whole-wheat (see Cook's Note, below)

Preparation:

1. Preheat oven to 400 degrees. Put a large pot of water on to boil. Coat a 1 1/2-quart gratin dish or similar-size shallow baking dish with cooking spray.

2. Cook kohlrabi in the boiling water until tender, 20 to 25 minutes. Drain.

3. Heat 1 cup milk in a small saucepan over medium heat until steaming. Whisk flour and the remaining 1/3 cup milk in a small bowl to make a smooth paste; stir into the hot milk and cook, whisking constantly, until the sauce bubbles and thickens, 2 to 3 minutes. Remove the pan from the heat and stir in ham and cheese. Season with salt, pepper and nutmeg.

4. Distribute the cooked kohlrabi in the prepared dish. Pour the cheese sauce over the top, spreading evenly. Sprinkle with breadcrumbs.

5. Bake the gratin until bubbling and golden on top, 30 to 40 minutes.

Cook's Notes: To make fresh breadcrumbs, trim crusts from firm whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.

To Make Ahead: Prepare through Step 4; cover and refrigerate for up to 1 day.

SUGAR SNAP PEAS WITH MINT

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/56646/sugar-snap-peas-with-mint.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: Less than 15 minutes

Number of Servings: 4

Simple and quick to prepare. Sugar snap peas are quickly fried with green onion and garlic, and tossed with fresh mint leaves. Wonderful use for spring garden vegetables. Serve hot or at room temperature.

Ingredients:

2 teaspoons olive oil

3/4 pound sugar snap peas, trimmed

3 green onions, chopped

1 clove garlic, chopped

1/8 teaspoon each salt and pepper

1 tablespoon chopped fresh mint

Preparation:

1. Heat oil in a large skillet over medium heat. Add the sugar snap peas, green onion and garlic. Season with salt and pepper.

2. Stir-fry for 4 minutes, then remove from heat and stir in the mint leaves.

APPLE CARROT MUFFINS

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7786/apple-carrot-muffins.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 15 to 30 minutes

Number of Servings: 12

These fruity muffins are moist, tender and taste almost like carrot cake. They freeze well, too.

Ingredients:

1 3/4 cups bran cereal with raisins

1 1/4 cups all-purpose flour

3/4 cup sugar

1 1/4 teaspoons baking soda

1 teaspoon ground cinnamon

1/4 teaspoon salt

1 egg

3/4 cup buttermilk

1/4 cup canola oil

3/4 cup finely chopped peeled tart apple

3/4 cup grated carrots

1/4 cup chopped walnuts

Preparation:

1. Preheat oven to 400 degrees. In a bowl, combine the first six ingredients.

2. In a small bowl, beat the egg, buttermilk and oil.

3. Stir into dry ingredients just until moistened.

4. Fold in apple, carrots and walnuts.

5. Fill paper-lined muffin cups or cups coated with nonstick cooking spray three-fourths full.

6. Bake for 20-23 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack. Serve warm.

ADDITIONAL RECIPES:

CABBAGE, CARROT AND PINEAPPLE SALAD

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/82512/cabbage-carrot-and-pineapple-salad.aspx

HAM + CHEESE TEA BISCUITS

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/34546/ham-cheese-tea-biscuits.aspx

CHILLED CARROT GINGER SOUP

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/48043/chilled-carrot-ginger-soup.aspx

PENNE WITH SPRING PEAS, ONIONS AND HAM

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/15578/penne-with-spring-peas-onions-and-ham.aspx

For more healthy meal planning made simple, go to www.healthyeating.org

���

� 2013, Dairy Council of California

See more at www.healthyeating.org

Order Reprint