Nutritious Recipes for Children

Kara Wood

1.Tomato Avocado Cheese Melt

Ingredients


  1. 4 slices of bread
  2. 1-2 Tbsp mayonnaise
  3. cayenne pepper, to taste
  4. 1 small Roma tomato, sliced thin
  5. 1/2 avocado, sliced thin
  6. 8 slices of cheese (your favorite kind)


Instructions

Spread a thin layer or mayonnaise on each piece of bread. Sprinkle with a pinch of cayenne pepper. Layer bread with tomato and avocado slices and top with cheese. Broil on high for 2-4 minutes, or until bread is toasted and cheese is bubbly!

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2. Baked Chicken Nuggets

Ingredients

3 skinless, boneless chicken breast

1 cup of breadcrumbs (try to use wholewheat)

1/2 cup grated Parmesan

1 teaspoon each : salt, dried thyme, dried basil

1/2 melted butter


Instructions

Start with preheating the oven to 400F. Cut the chicken into pieces of the desired size – around 1 1/2 inches. Mix the breadcrumbs, salt and spices. Dip the chicken nuggets into the melted butter, then coat them with the breadcrumbs mixture. Place a cookie sheet on your baking pan and grease it just a bit using butter or olive oil. Place the nuggets and bake for 20 minutes. Serve with a healthy low fat dipping sauce and vegetables.

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3. Mini Tuna Dinner Rolls

Ingredients

1 can of light tuna with tomato and onions

1 tablespoon frozen corn kernels

2 dinner rolls

2 teaspoons low-fat mayonnaise

2 tablespoons grated light tasty cheese

1/4 cup shredded iceberg lettuce

1/2 small carrot, grated

2 grape tomatoes, cut into quarters


Instructions

First you should preheat the oven to 400 F using the fan-forced option. Mix the tuna with the mayonnaise and corn. Placed the halved rolls on a baking tray. Fill the rolls with one half of the tuna mixture each, sparkle with cheese and bake 5-6 minutes. Coll down, top with lettuce, carrots and tomato and serve.

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4. Cauliflower Tots

Ingredients

2 cups cooked cauliflower florets, finely chopped *see note

1 large egg

1 large egg white

1/2 cup onion, minced

3 tbsp minced fresh parsley

1/2 cup reduced fat sharp cheddar cheese, grated

1/2 cup seasoned breadcrumbs

salt and pepper to taste

cooking spray


Instructions

*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside. Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.

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5. Broccoli Ham Grilled Cheese Sandwich

Ingredients


  • 2 slices Double Fiber Bread or Whole Wheat Bread
  • 1.5 oz Medium Cheddar Cheese, grated (about 1/3 cup packed)
  • 1/2 oz Parmesan Cheese, finely grated (about 2 Tbsp)
  • 1/4 cup finely chopped quality ham*
  • 6 small broccoli florets, steamed then diced into small pieces**
  • 1/8 tsp onion powder
  • 1/8 tsp garlic powder
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 1 Tbsp Extra Virgin Olive Oil, divided


Instructions


  • In a bowl, combine grated Cheddar Cheese, Parmesan Cheese, ham, steamed broccoli, onion powder, garlic powder, salt and black pepper. Layer mixture over one slice of bread then top with additional slice of bread gently pressing down. Heat a non-stick fry pan over medium low heat then drizzle 1/2 Tbsp olive oil into pan and tilt pan back and forth to evenly coat, immediately place sandwich in pan (I don't preheat the oil because the outside would darken before the inside cooks through), cover pan with lid and cook 2 - 3 minutes until bottom becomes golden brown. Carefully lift sandwich out of pan with a spatula then add remaining 1/2 Tbsp olive oil to pan and tilt to coat. Carefully flip sandwich returning to pan, cover pan with lid, and cook opposite side until bottom is golden brown and cheese has melted about 2 - 3 minutes. Serve warm.
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6. Baked Parmesan Zucchini

Ingredients

4 zucchini, quartered lengthwise

1/2 cup grated Parmesan

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon garlic powder

Kosher salt and freshly ground black pepper, to taste

2 tablespoons olive oil

2 tablespoon chopped fresh parsley leaves


Instructions

Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown. Serve immediately, garnished with parsley, if desired.

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7. Peanut Butter Banana Quesadillas

Ingredients

  • 1 8-inch whole wheat tortilla
  • 2 Tbsp natural peanut butter
  • ½ medium banana
  • 1 Tbsp semi-sweet chocolate chips


Instructions

Spread the peanut butter over the surface of the tortilla. Slice the banana very thinly and then arrange the slices over half of the tortilla. Sprinkle the chocolate chips over the banana slices and then fold the tortilla in half. Cook the quesadilla in a skillet over medium-low heat until golden brown and crispy on both sides.

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8. Healthy Chicken Noodle Soup

Ingredients

  • 1 tablespoon olive oil
    2 medium carrots, chopped
  • 3 medium celery stalks, trimmed and diced
  • 1 medium white onion, diced
  • 4 cups high quality (organic, low sodium) or home made chicken stock
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder (or 2 cloves crushed)
  • 1 teaspoon dill weed
  • 1 rotisserie chicken
  • 1 cup whole wheat egg noodles
  • 3 tablespoons fresh parsley, minced
  • Crackers, for serving

  • Instructions
  • In a pot that is able to hold at least 3 quarts, heat the olive oil over medium high heat. Add the mirepoix and saute for about 4 minutes, until the onion has softened. While the vegetables are in the pot, disassemble the chicken: Remove the skin from the entire bird, save half and throw the other half away. Pull as much meat off of the bones that you can, set aside. Throw away all of the bones and large pieces of fat. After the onion has softened, add the chicken stock, black pepper, garlic and dill weed. Bring back to a simmer over medium heat and simmer for 5-6 minutes. Add in the reserved chicken skin, 1 cup of chicken meat and the noodles. Simmer for about 10 minutes until a light foam forms. Skim this foam with a spoon. Remove and discard the skin once the 10 minutes are up. Taste now and determine if you need to add any salt or additional pepper. The rotisserie chicken should impart some salt, so you may not want to add any. I added 3 pinches to mine. Stir in the minced parsley.



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    9. Strawberry Granola Frozen Yogurt Bites

    Ingredients

    200g strawberry yogurt

    50g Granola

    6 large fresh strawberries


    Instructions

    Gather together your ingredients. Lay out approximately 12 cupcake cases or silicone muffin cups on a small baking sheet or tray (this will need to fit in your freezer, so it may be worth checking it for size before you start). Sprinkle a thin layer of granola over the bottom of each cake case. Using a spoon, dollop some yogurt on top of the granola in each cake case until all the yogurt has gone. Spread the yogurt around with the spoon to ensure it completely covers the granola. Hull each strawberry and cut it in half, then use the halves to top each cake case, pressing them down into the yogurt with the tip of your finger. Place the cups (still on the baking tray) into the freezer and leave to freeze for a couple of hours until set solid. Once frozen through, remove from the cases and serve (or bag up and pop straight back in the freezer to eat later).

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    10. Apple Sandwiches

    Ingredients

    1 large apple
    peanut butter
    granola
    mini chocolate chips or raisins, nuts, coconut, cinnamon, etc.


    Instructions

    Wash and cut apple into 4 slices. Core the apple with an apple corer or a small cookie cutter will work. {You could cut fun shapes like stars and hearts.} Spread peanut butter on one slice. Sprinkle with granola and chocolate chips. Top with another slice of apple.

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