Healthy kid recipes and snacks can be easy to make and great tasting as well! One of the most troublesome health issues we are dealing with today in the U.S. is obesity. Obesity amongst children and adults has been consistently on the rise over the past several decades. This article will offer suggestions and a selection of healthy recipes and snacks. I’ve also added links to wholesome meals and reliable resources to help make healthier lifestyle choices and suggestions on how to do so. Let us combat obesity one pound at a time!
Sometimes all we need is a little nudge, encouragement or suggestions as to where to look for fresh ideas and dependable information. I do hope you make the time to check out the information provided below.
Healthy Recipe Ideas
Weld School District in Greeley, Colorado, created Chic’ Penne, a dish full of cheesy, chicken-y goodness. Whole wheat pasta and broccoli pump up the nutrition and black pepper gives it a little kick.¹
No, porcupine isn’t one of the ingredients in Porcupine Sliders! These are actually turkey burgers with brown rice, celery and wheat roll. The turkey is packed with protein and brown rice and wheat roll and whole grains. The recipe is created by the South Education Center Alternative School in Richfield, Minnesota.¹
Crunchy Hawaiian Chicken Wrap
Mount Lebanon Elementary School in Pendleton, South Caroline, created a crunchy-spicy-sweet recipe with Hawaiian flair. Try their Crunchy Hawaiian Chicken Wraps! Contains whole wheat tortillas, broccoli slaw, chopped spinach leaves, diced chicken and much more.¹
Mover over tater tots, here come Tasty Tots. A team from Bellingham, Massachusetts, came up with this recipe, which was a hit with students. Would you believe the secret ingredient is chick peas?¹
Stir-Fry Fajita Chicken
Kayenta United School District in Arizona combined Southwest flavors with an Asian technique — stir frying. A fajita usually comes with a tortilla, but this recipe for Stir-Fry-Fajita Chicken serves it over rice, which you should prepare before starting this dish.¹
Chicken-noodle soup is a perfect meal for a cold or rainy day and a classic for kids and adults alike. Nothing beats homemade or soup from a can that contains chicken, noodles, carrots, celery and onions. You can add whole wheat rolls with a glass of milk, soy milk or water to help quench their thirst.
Banana Breakfast Smoothie
The Power Granola contains flax-seed which is a great source of omega-3 fatty acids, and are essential for both the brain development and heart health of your child. Serve in a bowl of milk, as a topping with yogurt or oatmeal, as a snack by itself.²
Ham and Cheese Breakfast Sandwich with Mango Chutney
The Ham and Cheese Breakfast Sandwich is loaded with protein from egg, calcium from cheese, and fiber with B vitamins from the whole-wheat muffin. For a touch of sweetness, spread your favorite jelly or jam over the bottom half of each sandwich.²
Flaky Buttermilk Biscuits
These tender, old fashioned Flaky Buttermilk Biscuits are much lower in fat and sodium than fast-food biscuits and are just as tasty.²
Crown these lightly spiced Banana-Cinnamon Waffles with cinnamon sugar, sliced bananas, and/or a drizzle of maple syrup.²
Quick Breakfast Burritos
This quick and healthy Breakfast Burritos is a great way to get kids to eat breakfast, even if they are dashing toward the bus stop.
Turkey Sloppy Joe’s
Our Turkey Sloppy Joe version has as much flavor with less saturated fat. Roll up your sleeves for this neat, nourishing rendition of a meat-and-tomatoes favorite. Use ground turkey as a smart stand-in for ground chuck in a range of recipes; it provides plenty of meaty flavor, with less saturated fat.³
Spanish Chicken and Rice
This Spanish Chicken and Rice recipe gets a Spanish twist. You can freeze this meal and give your family a comfy favorite on even the busiest weeknight.³
An American Classic! Try this crispy BLT Burger with bacon and melted cheese on burger. You can substitute beef with ground turkey or chicken for a change and healthier selection.³
Delicious and healthy Pizza Roll-Ups. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on high until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up; let cool for 10 minutes before slicing into pieces, if desired.³
8 Simple Do-It-Yourself Snacks for Kids and Anyone!
Making your own snacks to have at home or take with you is usually your best, most budget-friendly choice. Try making these:
- Prepare low-fat popcorn sprinkled with Parmesan cheese.
- Trail mix ingredients: ¼ cup each… dried cranberries, sunflower seeds, raisins, dried pineapple, granola of your choice, whole-grain cereal and your favorite chopped nuts.
- Try a low-fat ice cream or yogurt and top with your favorite fresh fruit.
- Whole-grain crackers and cheese make for a nice snack.
- Snack on cooked or raw vegetables with a low-fat dressing; adding a hard-boiled egg is great for protein.
- Bowl of whole wheat cereal with soy milk or low-fat milk.
- Hummus with whole wheat pita bread or whole wheat pita chips.
- Try a whole wheat English muffin with a hard-boiled egg.
Be Creative in Choosing Healthy Meals and Snacks
- You can substitute hamburg with ground chicken or turkey when preparing a variety of meals (i.e.-Spanish Rice, Sloppy Joe or meatloaf).
- As parents, you can help your children make better food choices by being the power of example (all things in moderation and choose low-fat or single snack packs).
- Have healthy snacks available to eat at any time during the day to help avoid eating junk food.
- By planning your meals ahead with use of a menu, it will help to keep everyone on track.
- When preparing meals, make enough to freeze. Then when you don’t have time to prepare a home-made meal, you can always choose from your freezer.
- Sometimes snacking mid-morning and mid-afternoon can help to eat balanced meals throughout the day.
- At times, purchasing snacks that are prepackaged by portions can be helpful in limiting calories.
- Ask your friends for suggestions on healthy meals and snacks; swap recipes. Adding new additions to your meals can keep things fresh and exciting.
Feel free to contribute your ideas or suggestions with us. I’ve also added several links below with good recipes and useful information for the entire family.
The Food Network
Meal Makeover Moms
¹Kids Health.org from Nemours — Dependable information for parents, kids, teens and educators; KidsHealth.org.
²Cooking Light.com — Contains assorted recipes, nutritional news, healthy living and more; CookingLight.com.
³Delish.com — This website offers delicious recipes, menus and a variety of healthy information; Delish.com.
Child with Salad — Image credit: ilona75 / 123RF Stock Photo
Oatmeal with Apples — Image credit: timolina / 123RF Stock Photo
Healthy Family Meal — Image credit: stockbroker / 123RF Stock Photo
And God said: “Behold I have given you every seed-bearing
plant upon the earth, and all the trees that have in themselves
the ability to sow their own kind, to be food for you…” ~Genesis 1:29