It’s hard enough to get food on the table without having to battle your kids to try and get them to eat it. Here are some recipes that are simple to make and appealing to people of all shapes and sizes, from the biggest adult to the smallest child.
Kids love smoothies. Their vibrant colors and delicious flavors are attractive to everyone. Best of all, smoothies are easy to make: blend and done.
Blueberry Peach Smoothie
- 1 cup nonfat plain Greek yogurt
- ½ cup unsweetened almond milk
- ½ cup frozen blueberries
- ½ cup frozen peach slices
- ½ cup old-fashioned rolled oats
- 1 tablespoon honey
- ½ teaspoon vanilla extract
Put all your ingredients in a blender, and puree until smooth. (1)
- 1 cup frozen strawberries
- ¾ cup plain low-fat yogurt
- ½ cup fresh orange juice
- 1 tablespoon honey
- 1 tablespoon flaxseed meal
Combine all your ingredients in a blender and blend it up. (2)
Peanut Butter Chocolate Protein Shake
You can convince kids to eat just about anything if there is chocolate in it. Chocolate doesn’t always mean it’s bad for you; chocolate is actually an excellent source of antioxidants. (3) This chocolate protein shake is a delicious addition to any meal
- 2 scoops of any chocolate protein powder
- 1 cup unsweetened almond milk, soy milk or skim milk
- 1 banana
- 2 tablespoons peanut butter
- 3-5 ice cubes
Plop all your ingredients in a blender and mix away (4)
A great breakfast food and snack, granola is a meal you can make and store. It can keep your family fed healthily for weeks. That is if you can keep it in your pantry.
- 4 cups rolled oats
- ⅓ cup honey
- 1 tablespoon vegetable oil
- Pinch of salt
- 1 tsp vanilla
- 1 egg white
Grease 3 baking sheets and preheat your oven to 300F.
In a small bowl beat your egg white until frothy. Heat your honey, oil, salt and vanilla in a medium saucepan until completely combined. The mixture should be runny.
In a large bowl combine oats, saucepan contents and egg white.
Mix well then pour onto baking sheets. Spread out raw mixture as necessary.
Bake for 20-45 minutes or until your granola is golden and crunchy. Note: your granola should not be too sticky. Rotate the pans after 15 minutes to ensure they are evenly cooked.
Allow to cool completely before storing or eating. To store keep in an airtight container at room temperature. (5)
Muffins can be misleading but that isn’t such a bad thing. They sound sugary. However the right kind of muffins are full of nutrients that will help your kids grow up strong.
Lemon Poppy Seed Muffins
- ½ cup butter
- ¼ cup honey
- 2 eggs
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- 2 Tablespoons fresh lemon juice
- 1 small lemon, zested
- 1 ¼ cup baking flour
- 2 Tablespoon unsweetened almond milk
- 2 teaspoons poppy seeds
Preheat the oven to 350 °F. Line a mini muffin pan with cupcake liners .
In a medium bowl whip butter with hand mixer. Add sugar and eggs until combined. Then add and combine baking powder, vanilla extract, lemon juice and zest from small lemon.
Slowly add baking flour while continuing to beat mixture. Slowly add almond milk. Continue to beat mixture until fully combined.
Fold in poppy seeds.
Spoon 1 Tablespoon of batter into each cupcake liner.
Bake for 8 – 10 minutes or until toothpick comes out clean. (6)
Blueberry muffins are classics. They make a great on the go breakfast or a healthy after school snack that you can be proud to feed your kid.
- 1 ½ cups, plus 1 tablespoon white whole wheat flour
- ¾ cup old fashioned rolled oats
- ½ cup lightly packed light brown sugar
- 1 tablespoon baking powder
- ½ teaspoon ground cinnamon
- ½ teaspoon kosher salt
- 1 cup plus 2 tablespoons non-fat milk
- ¼ cup unsalted butter
- 2 large eggs
- 2 teaspoons pure vanilla extract
- 1 cup fresh blueberries
Place your oven rack in the center of the oven and preheat it to 400 °F. Lightly grease your muffin tin with oil or butter and set it aside.
Get a large mixing bowl and stir 1 1/2 cups white whole wheat flour, rolled oats, brown sugar, Baking powder, cinnamon, and salt. In another bowl, whisk the milk, butter, eggs, and vanilla together. Dig a small hole in the center of the dry ingredients, pour the wet ingredients in the well, then carefully stir by hand, until blended.
Toss the blueberries with the remaining tablespoon of flour. Fold them into the batter, leaving any excess flour in the bottom of the bowl.
Divide the batter into the prepared muffin cups. Bake for 18 to 20 minutes or until golden brown. You can tell they are done by sticking a toothpick into in the center. If it comes out clean it’s done.
Remove the muffins from oven, and let them cool in the pan. After 10 minutes transfer them to a rack to cool completely. (7)
Not all muffins are sweet and while this muffin may not look the most appealing it’s mmm…mmm good. This is a moist savory muffin and it’s super satisfying.
- 3 cups grated fresh zucchini
- 2/3 cup melted unsalted butter
- 1 1/3 cup sugar
- 2 eggs, beaten
- 2 teaspoons vanilla
- 2 teaspoons baking soda
- Pinch salt
- 3 cups all-purpose flour
- 2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
- 1 cup walnuts (optional)
- 1 cup raisins or dried cranberries (optional)
Preheat your oven to 350 °F. Get a large bowl and combine the sugar, eggs, and vanilla. Stir the grated zucchini in first and then add the melted butter next.
In a different bowl, mix the dry ingredients, the flour, baking soda, nutmeg, cinnamon, and salt. Stir these ingredients into the wet mixture. add walnuts, raisins or cranberries if using them now. Stir in any added ingredients.
Grease your muffin pan. Using a spoon to distribute the muffin dough equally into the muffin cups. fill them up to the top.
Bake the muffins on the middle rack until they turn golden brown, or until the top of the muffin bounce back when you press on it. This should take about 20 to 25 minutes. Test with a long toothpick or a thin bamboo skewer to make sure the center of the muffins are done.
Set muffin tin on wire rack to cool. After 5 minutes remove the muffins from the tin let them cool for another 20 minutes. (8)
Everyone loves fries. This recipe makes some delicious baked fries that are surprisingly healthy.
- 4 medium potatoes
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1⁄8 teaspoon salt
- 1⁄ 8 teaspoon pepper
- 1⁄8 teaspoon cayenne pepper
- 2 tablespoons herbs
- 1/4 cup parmesan cheese
Preheat the oven to 425 °F.
Wash and peel the potatoes. Cut them in half lengthwise, and then into as many thin strips as possible. The thinner they are the crunchier your fries will be.
lay fries out in a single layer on sheets. With a basting brush coat both sides of the fries with olive oil.
Sprinkle fries with garlic powder, onion powder, salt, pepper and any other optional items you might like.
Put fries in the preheated oven and bake for 30-45 minutes or until golden brown with some crispy edges. You may want to cook longer for a crispier fry. (9)
Hummus with pita makes a wonderful snack. Now you can make your own. Impress your friends and family with this recipe.
- One 15-ounce can chickpeas, well drained
- ¼ cup lemon juice
- ¾ teaspoon kosher or sea salt
- 1-2 cloves garlic, finely minced
- ¼ cup plain yogurt
- 3 tablespoons extra virgin olive oil
- ¼ teaspoon smoked paprika
- minced fresh parsley
In a food processor, combine the chickpeas, lemon juice, salt, garlic and yogurt. Process for about a minute. Open the food processor and scrape the sides. While the processor is running, pour in the olive oil. After another minute taste and check for smooth consistency. If the hummus is too thick, add 1 tablespoon of water. Just before serving, sprinkle with smoked paprika and fresh parsley. (10)
There are lots of healthy recipes out there to try. This is just a starter pack of ones that you’ll be able to get the whole family to eat. After trying these recipes you will have quite the portfolio of healthy meals to choose from: smoothies, muffins, fries, hummus and granola.