Whether you have a toddler, a pre-teen or a busy teenager in your house, don’t they always seem to be hungry, asking you what’s the next meal or snack? One of the biggest challenges as a parent is finding a hearty meal that doesn’t just stick to their ribs, but gives them what their growing bodies need to stay healthy and strong. Unless you have the magic ability to put smiles on your kids’ faces by feeding them Brussels sprouts or broccoli, you’ll need to know some creative and nutritious meals they’ll ask you for time and time again.
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Feed your little ones these three recipes – breakfast, lunch and dinner – to help them grow up healthy and happy:
Breakfast of Champions
Most kids love pancakes, but all that white flour and maple syrup can cause a blood sugar spike. Try these kid-friendly whole wheat pancakes instead, and top them with natural peanut butter and sliced bananas. By replacing the white sugar in the batter with maple syrup, the pancakes will still have that traditional flavor without needing a big puddle of pure sugar on the plate.
* 1 cup whole wheat flour
* 1/2 cup whole grain oat flour
* 2 tsp. baking powder
* 2 large eggs
* 1 tsp. salt
* 1 1/4 cup milk
* 2 Tbsp. maple syrup
* 2 Tbsp. coconut oil
Whisk all dry ingredients in a medium-sized bowl.
While gently stirring, slowly pour in the milk until the
batter reaches the desired thickness. Stir in the maple
syrup.
Add coconut oil to a frying pan over low heat. Once oil is
melted, drop in 1/4 cup batter per pancake. As bubbles
begin to form, flip them over.
This makes about 6 servings.
The Modern Chicken Nugget
Whether your kids are 4 or 14, chicken is always a smart meal choice, especially when it comes to an easy dish for lunch.
Pack these healthy homemade nuggets in a lunchbox before they head to school, or serve them up for your pre-schooler at home. They’re so good you’ll enjoy eating them as a protein-rich meal too.
* 2 boneless skinless chicken breasts (16 oz.)
* 1 Tbsp. olive oil
* 5 Tbsp. whole wheat Italian breadcrumbs
* 2 Tbsp. panko
* 2 Tbsp. Parmesan cheese, grated
* Salt and pepper to taste
* Olive oil spray
Preheat oven to 425F (220C), and spray a large baking
sheet with olive oil. In a small bowl mix together
breadcrumbs, panko and Parmesan.
Slice the chicken into small, evenly sized cubes or
chunks. Sprinkle with a little salt and pepper. Drizzle
with remaining oil and toss. Coat a few pieces at a time
in the bowl of breading.
Place chicken in a single layer on the baking sheet, and
bake for 8 to 10 minutes. Flip pieces, and continue
cooking until browned, about 4 to 5 minutes. Serves 4.
Serve with ranch yogurt dressing, barbecue, honey mustard
or whatever other sauce they love – as long as it isn’t
filled with corn syrup. Include fresh broccoli, cucumbers,
cherry tomatoes, or green beans.
Kid-Friendly Tacos
Based on your family’s preference, the taco filling can be mainly meat or all vegetarian. This recipe uses ground turkey or beef, but you can replace it with soy chorizo. The trick to making food fun for kids – whether they’re excited about the menu or not – is to get them involved in the kitchen. Give them their own special spatula to stir the cooked meat for you.
Allow them to add in the cheese, avocado and lettuce to build their own tacos. Then, watch their faces light up as they take the first bite.
This recipe makes twelve soft tacos, a typical serving being two per person.
* 12 whole-wheat tortillas
* 1 package of taco seasoning mix
* 1 1/2 lb. ground turkey or lean beef
* 1 cup low-fat cheese, shredded
* 1 cup avocado, cubed
* 1 cup tomatoes, diced
In a pan over medium-low heat, cook the ground meat for
about 10 to 15 minutes, until no longer pink.
Drain the fat, and add in the seasoning along with 3/4 cup
of water. Cook until it reaches a simmer, and the
seasoning is mixed in thoroughly.
Dice the tomatoes and the avocado, and assemble on a
plate. Show your kids how to fold the tortillas, add the
cheese and veggies, and eat a healthy dinner with their
hands!
Cooking meals your children will love isn’t just about the
nutrients. It can be a fun activity to do together that
will make them feel like they have a place in the kitchen.
Bon appetit,