Delicious Recipes
Is it hard for you to get your kids to eat healthy? Well, then take a look at these recipes:
Breakfast: Strawberry Smoothie
Prep time: 5 minutes
Ingredients:
2 ice cubes
1 c. milk
1/3 c. cottage cheese
2/3 c. frozen strawberries
1½ tsp. sugar
1 tsp. vanilla extract
Utensils:
blender (you'll need help from your adult assistant)
serving glass
measuring cups and spoons
Directions:
Pour all of the ingredients into the blender.
Put the lid on the blender and blend for 45 to 60 seconds until smooth.
Pour your smoothie into a glass and enjoy.
Serves: 1
Lunch: Mini Pizza
Prep time: about 15 minutes
Ingredients:
1 standard-sized bagel, cut in half
tomato sauce
shredded mozzarella cheese
toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)
seasonings like oregano, basil, and pepper
Utensils:
oven (you'll need help from your adult assistant)
knife (you'll need help from your adult assistant)
baking sheet
Directions:
Preheat the oven to 325° F.
Spread tomato sauce on each bagel half.
Sprinkle the shredded cheese all over the tomato sauce on each half.
Add your favorite toppings.
Put a light sprinkling of seasonings on each half.
Put your bagel halves on the baking sheet.
Bake in the oven on low heat for about 5 to 8 minutes. You'll know they're done when the cheese
is bubbly.
Let cool for a minute, then enjoy your tiny pizzas!
Serves: 1
Snack: Amazing Applesauce
Prep time: 10 minutes
Ingredients:
2 small red apples
2 tbsp. lemon juice
2 tsp. sugar
2 pinches of cinnamon
Utensils:
knife (you'll need help from your adult assistant)
blender or food processor
measuring spoons
serving bowls
Directions:
Peel the apples and cut them into small pieces. Throw out the core.
Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture
is very smooth.
Pour the mixture into two small bowls and stir in the sugar and cinnamon.
Enjoy your awesome applesauce!
Serves: 2
Dinner: Chicken Wraps
Ingredients:
4 whole-wheat wraps (8 inches)
2 cups store-bought rotisserie chicken, shredded
½ cup shredded carrots
1 avocado, thinly sliced
1 cup baby spinach leaves
¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)
Utensils:
Cutting board
Sharp knife
Measuring cups
Directions:
Place wraps side by side on a flat surface. Divide chicken into four portions (about ½ cup each).
Place a portion of chicken on each wrap.
Top each wrap with carrots, avocado, and spinach. (Have an adult help with the chopping.)
Drizzle dressing evenly over each wrap.
Roll each wrap up tightly and cut on the diagonal.
Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch the next day.
Serves: 4
Dessert: Peanut Butter Muffins
Prep time: 35 minutes
Ingredients:
2 eggs
1 c. milk
¼ c. banana (about 1 banana), mashed with a fork
¼ c. peanut butter
1/3 c. vegetable oil
¼ c. frozen apple juice concentrate, thawed (left out of the freezer until it's soft)
¼ c. nonfat dry milk
2¼ c. flour
1½ tsp. baking powder
1 tsp. baking soda
nonstick cooking spray
Utensils:
oven (you'll need help from your adult assistant)
fork
small bowl
large bowl
mixing spoon
muffin/cupcake tin
paper muffin/cupcake liners
wire rack
measuring cups and spoons
Directions:
Preheat oven to 350° F (180° C).
In a small bowl, break the eggs and use a fork to beat them a little bit.
In a large bowl, combine the milk, mashed banana, peanut butter, vegetable oil, apple juice, dry
milk, and the eggs from the small bowl. Mix with a mixing spoon until the mixture is creamy.
Add the flour, baking powder, and baking soda into the large bowl. Mix again.
Line a muffin tine with paper liners or lightly spray with nonstick spray. Spoon in the muffin
mix. Fill each muffin cup about 2/3 of the way up.
Bake for about 15 minutes.
When your muffins are finished baking, remove from muffin tin and cool them on the wire rack.
Then it's time to taste and share!
Serves: 12
So now you have a whole days worth of delicious and healthy recipes!
"Recipes for the Whole Family." Kids Health. 4 October 2010. Web.