Tasty Treats for Tots

By Lexie Kramber

Sometimes it can be really hard to get your kids to eat healthy foods, especially because of the way some of them taste. With these recipes, your kids won't even know that these recipes are beneficial to their health and growing bodies, and they'll be running to the dinner table!

Berry Tasty Muffins

Prep time: about 40 minutes

What you need:

  • 1 c. flour
  • 1 c. oatmeal
  • 3 tbsp. sugar
  • 1 tsp. salt
  • 4 tsp. baking powder
  • 1 c. blueberries, washed
  • 1 egg
  • 1 c. milk
  • ¼ c. vegetable oil
  • nonstick cooking spray

Equipment and supplies:

  • oven (you'll need help from your adult assistant)
  • mixing spoon
  • 2 large bowls
  • fork
  • muffin/cupcake tin
  • paper muffin/cupcake liners
  • wire rack for cooling muffins
  • measuring cups and spoons

What to do:

  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
  3. Mix in blueberries.
  4. In another bowl, break the egg and use a fork to beat it just a little bit. Then add the milk and vegetable oil, and mix.
  5. Add egg mixture to the dry ingredients in the large bowl.
  6. Using a mixing spoon, mix about 25 or 30 times. Don't mix too much! Your muffin mixture should be lumpy, not smooth.
  7. Line a muffin tin 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.
  8. Bake for about 20 minutes.
  9. When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
  10. Enjoy your berry tasty muffins!
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Chicken Salad and Greens

What you need:

  • ½ cup plain, nonfat Greek-style yogurt
  • ¼ cup low-fat mayonnaise
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 large celery stalk, finely chopped
  • ¼ cup red onion, finely chopped
  • 1/3 cup grapes, cut in half
  • 2 cups leftover roasted chicken, chopped into ½-inch pieces
  • 4 cups romaine lettuce, coarsely chopped

Equipment and supplies:

  • Mixing bowl
  • Knife for chopping
  • Bowls for serving

What to do:

  1. In a large bowl, combine yogurt, mayonnaise, salt, pepper, celery, red onion, grapes, and chicken.
  2. Mix gently until everything is well coated in dressing.
  3. Divide lettuce between four bowls.
  4. Top each bowl with some chicken salad. Serve cold.
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Tiny Pizzas

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:

  1. Preheat the oven to 325° F.
  2. Spread tomato sauce on each bagel half.
  3. Sprinkle the shredded cheese all over the tomato sauce on each half.
  4. Add your favorite toppings.
  5. Put a light sprinkling of seasonings on each half.
  6. Put your bagel halves on the baking sheet.
  7. Bake in the oven on low heat for about 5 to 8 minutes. You'll know they're done when the cheese is bubbly.
  8. Let cool for a minute, then enjoy your tiny pizzas!
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Baked Honey Mustard Chicken

Ingredients

  • 6 skinless, boneless chicken breast halves
  • salt and pepper to taste

  • 1/2 cup honey

  • 1/2 cup prepared mustard

  • 1 teaspoon dried basil

  • 1 teaspoon paprika

  • 1/2 teaspoon dried parsley


Directions

Preheat oven to 350 degrees.

  1. Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
  2. Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.
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Old-Fashioned Spaghetti & Meatballs

Ingredients

Meatballs

  • 1/3 cup bulgur
  • 1/2 cup hot water
  • 4 ounces lean ground beef
  • 4 ounces hot Italian sausage
  • 1 medium onion, very finely chopped
  • 2 large egg whites, lightly beaten
  • 3 cloves garlic, very finely chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 cup fresh breadcrumbs, preferably whole-wheat (see Tip)

Sauce & Spaghetti

  • 4 cups prepared marinara sauce
  • 1/2 cup slivered fresh basil leaves, or chopped fresh parsley
  • 1 pound whole-wheat spaghetti, or linguine
  • 1/2 cup freshly grated Parmesan, or Romano cheese (1 ounce)



Preparation

  1. To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
  2. Preheat oven to 350°F. Coat a rack with cooking spray and place it over a baking sheet lined with foil.
  3. Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large bowl; mix well. Form the mixture into 1-inch meatballs (about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with paper towel.
  4. To prepare sauce & spaghetti: Put a large pot of lightly salted water on to boil. Bring sauce to a simmer in a Dutch oven. Add the meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley).
  5. Meanwhile, cook spaghetti (or linguine) until just tender, 8 to 10 minutes. Drain and transfer to a serving bowl. Top with the sauce and meatballs and serve with grated cheese.

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Strawberry Ice Cream Sandwiches

Ingredients

  • 6 tablespoons nonfat strawberry frozen yogurt
  • 4 graham cracker squares (2 1/2 inches each)


Preparation

  1. Sandwich 3 tablespoons frozen yogurt between 2 graham cracker squares. Repeat with the remaining 3 tablespoons frozen yogurt and graham crackers. Eat immediately or wrap and freeze until solid.
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Parmesan Fish Sticks

Ingredients

  • 1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 egg whites
  • 1 cup grated Parmesan
  • 1 cup seasoned bread crumbs
  • Olive oil, for drizzling
  • 1/3 cup reduced fat mayonnaise
  • 1/3 cup lowfat plain yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh parsley or chives



Directions

Fish sticks

Dipping Sauce

For the Fish Sticks:

Preheat the oven to 450 degrees F.

Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.

Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.

Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.

Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.

Arrange the fish sticks on a serving platter and serve with the dipping sauce.

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Mixed Berries and Banana Smoothie

Ingredients

  • 1 cup frozen mixed berries
  • 1 frozen ripe banana
  • 1/2 cup low-fat vanilla yogurt
  • 1/4 cup orange juice
  • 1 teaspoon honey (optional)


Directions

Combine all ingredients together in a blender and puree until smooth.

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Light Chicken Enchiladas

Ingredients


Directions

Preheat the oven to 450 degrees F. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the jalapeno, garlic, thyme and half of the onion. Cook, stirring, until soft, about 3 minutes. Add the chicken, 1 teaspoon salt and 3/4 cup water. Bring to a boil, then cover and cook until the chicken is tender, about 6 minutes.

Remove the chicken to a plate. Transfer the cooking liquid and vegetables to a blender; add the tomatoes and allspice and puree with the lid ajar. Wipe out the skillet, add the remaining 1 tablespoon olive oil and place over medium-high heat. Add the tomato mixture and cook until slightly reduced, 6 minutes. Pour into a baking dish.

Brush the tortillas with olive oil and put on a baking sheet; bake 5 minutes. Shred the chicken. Top each tortilla with chicken and cheese, then roll up and arrange in the baking dish, seam-side down, spooning some sauce on top. Bake until the cheese melts, 4 minutes.

Toss the herbs, remaining onion, and salt to taste. Sprinkle on top.

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Bacon Wrapped Asparagus Bundles

Ingredients

  • 1 1/2 pounds asparagus spears, trimmed 4 to 5 inches long tips
  • Extra-virgin olive oil, for drizzling
  • A few grinds black pepper
  • 4 slices center cut bacon or pancetta
  • Chopped chives or scallions, optional garnish


Directions

Preheat oven, if using, to 400 degrees F.

Lightly coat asparagus spears in extra-virgin olive oil. Season the asparagus with black pepper. Take a quick count of the spear tips. Divide the total number by four. Gather that number of spears and use a slice of bacon to wrap the bundle and secure the spears together. Repeat with remaining ingredients.

To grill, place bundles on hot grill and cover. Cook 10 to 12 minutes until bacon is crisp and asparagus bundles are tender.

For oven preparation, place bundles on slotted broiler pan. Bake 12 minutes.

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MEG | 5 TIPS FOR PICKY EATERS!
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