Need some quick, easy, kid-friendly and nutritious recipes? Here are some fan favorites prepared in a healthy manner that will leave kids happy and satisfied! Let your child choose the items and build it themselves. Getting them involved is fun for both of you and may even help a "picky" eater eat more because they were somewhat in control of their own meal. I may have included ingredients such as low-fat cheese for healthier options but if your little one is underweight and needs the extra calories, don't go light. I also have a great handout from the Academy of Nutrition and Dietetics on 25 Fun and Healthy Snacks for Kids. If you are interested, leave a comment on this blog with your email and I will send it to you.
1.) Pizza: Toast the bread then add the toppings and toast some more. (toaster ovens work great)
a. Crusts: choose whole wheat English muffins, whole wheat pitas, or whole wheat pre-made pizza crust
b. Sauce: any pasta or pizza sauce, sun-dried tomato paste, pesto, drizzle of olive oil, or hummus
c. Toppings: promote the veggies!! You can add any vegetables really, just let your child choose their favorites. Some ideas include: corn, artichokes, roasted red peppers, mushrooms, tomatoes, black olives, garlic, or left over veggies from a previous meal. Other good options include shrimp, smoked salmon, tofu, veggie burger, Canadian bacon, grilled chicken breast, turkey sausage, turkey pepperoni or turkey bacon, low-fat mozzarella cheese or feta cheese.
2.) Burgers - doesn't have to be McDonalds
a. Burger: Frozen veggie burger, salmon burger, turkey burger or chicken burger (white meat only)
b. Bun: whole wheat bun, whole wheat tortilla, whole wheat pita pocket
c. Veggies: tomato slices, roasted red peppers, onions, pickles, baby spinach
d. Condiments: avocado, mustard, wasabi, hot sauce, ketchup, BBQ sauce, hummus, bean dip, salsa
3.) Bean Burritos
a. Spread fat free or vegetarian refried beans down the center of a whole wheat or corn tortilla. Top with salsa and sprinkle with low-fat cheese. Add leftover chicken or any other lean meats or seafoods as well as fresh salsa and diced avocado. Roll it up and enjoy! Dip in non-fat plain Greek yogurt instead of sour cream.
4.) Quesadilla
a. Place a whole wheat or corn tortilla in a skillet and top with a small amount of low-fat shredded cheese. Add other toppings such as drained and rinsed canned beans, leftover chicken, shrimp, tofu or ground turkey meat, diced onions, bell peppers, mushrooms, corn, salsa. Fold in half and cook until the cheese is melted. Dip in non-fat plain Greek yogurt. You can also make these in the oven on a cookie sheet.
5.) Soup, Salad, and Bread (or a ½ of a sandwich or fruit)
a. Choose a healthy soup option such as lentil, black bean, split pea, minestrone, tomato, and butternut squash. Choose soup with less than 500 mg of sodium and 3 grams of fat per cup. Trader Joes, Amy’s and Imagine Natural Organics are good brands.
b. Pair with a salad from a pre-washed salad bag, top with your favorite salad toppings and dressing.
c. Add whole grain crackers and cheese, warm whole grain bread and hummus, a bowl of fruit or a half of your favorite sandwich.
*** For more fun ideas, check out these sites (the first two are awesome!!)
http://blog.superhealthykids.com/
http://kidshealth.org/kid/recipes/index.html
http://familyfun.go.com/recipes/
http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids
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