Healthy Recipes

Kid Friendly

Baked Apples

6 Servings

Core apples from stem side through the center but not entirely through. Cream butter and sugar. Stir in remaining ingredients and place a spoonful of stuffing in each apple. Place in a greased baking pan with just a bit of water. Bake about 1 hour at 325°

Calories 292 per baked apple

Protein 1g, Carbs 40g, Fat 16g, Sat Fat .44g, Fiber 6.7g, Sodium 1.9mg, Cholesterol 30mg, Phytosterols 31mg

Beneficial Nutrients

Vit A 117 IU, B3 .23mg, B5 .17mg, B6 .11mg, Vit C 12mg, Vit E 1.3 IU, Calcium 25mg, Magnesium 17mg, Potassium 319mg

Cook Time: 1 hour

Ingredients

  • 6 large baking apples
  • 6 Tbsp butter softened
  • 2 tsp raw sugar (turbinado)
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground cardamon
  • 1/4 C raisins
  • 1/4 C chopped pecans

Banana Peanut Butter Triangles

4 Servings

Preheat oven to 400°. Mix bananas, honey, vanilla, and peanut butter together until smooth. Spread half of mixture on 2 pieces of wheat bread. Place 2 more pieces of the bread on top to make 2 sandwiches. Spread remaining mixture on top of sandwiches. Top with the last 2 slices of bread making 2 triple-decker sandwiches. Cut each sandwich into 4 triangles and place onto ungreased cookie sheet. Sprinkle ground cinnamon lightly on the triangles and bake for 10 minutes – serve warm. For a variation and even more nutrition, substitute almond butter or cashew butter for the peanut butter.

Calories 365 per 2 triangles

Protein 16g, Carbs 42g, Fat 17g, 0 TransFat

Beneficial Nutrients

B1, B2, B3, B5, B6, Calcium 156mg, Iron 4.8mg, Magnesium 17mg, Potassium 235mg

Cook Time: 10 minutes

Ingredients

  • 2 bananas, mashed
  • 1 Tbsp honey
  • 1/2 tsp pure vanilla extract
  • 1/2 C natural peanut butter
  • 6 pieces whole grain bread
  • Ground cinnamon

Chocolate Banana Protein Bars

Makes 8 Bars

Mix ingredients in a large mixing bowl. Pour into a greased 9x13 non-aluminum cake pan. Bake at 300° for 25 minutes or until firm. Let cool and cut into bars.

Calories 224 per 3.7 oz bar

Protein 9.4g, Carbs 32g, Fat 7.2g, Sat Fat .95g, Phytosterols 7mg, Fiber 4.2g, Sugar 18g, Sodium 60mg

Beneficial Nutrients

B1.23mg, B2 .28mg, B3 1.8mg, B5 .32mg, B6 .28mg, B12 .2mcg, Calcium 140mg, Iron 2mg, Magnesium 43mg, Potassium 349mg, Selenium 7.3mcg

Cook Time: 25 minutes

Ingredients

  • 2 1/2 C banana
  • 1 tsp ground cinnamon
  • 2 Tbsp unsweetened cocoa powder
  • 2 large eggs beaten
  • 4 oz chocolate almond milk
  • 1 1/2 C old fashioned oatmeal (not instant)
  • 1/4 cup raw turbinado sugar
  • 1 Tbsp extra virgin olive oil
  • 1/3 cup + 2 tbsp protein powder (whey or rice protein)

Lunch on a Stick

Kabobs are a fun alternative to sandwiches and kids like to help make them. Thread any combination of the above on wooden skewers. Try to include meat, dairy, vegetable and fruit on each skewer. Of course since you are using wooden skewers, this may not be a good option for younger children.

 

Ingredients

  • Cubes of cheese (cheese without dyes: mozzarella, muenster, brick, farmer)
  • Grape tomatoes
  • Chunks of fresh bell pepper
  • Chunks of zucchini
  • Chunks of cucumber
  • Chunks of kohlrabi
  • Grapes
  • Cubes of cooked turkey or chicken

No Bake Granola

4 Servings

Let the kids help in making this recipe. Combine honey and peanut butter in large saucepan. Heat until melted. Remove from heat. Add oats, nuts, carrots, coconut and carob chips. Mix well. Spread evenly in greased 8”x 8” square pan. Cool completely. Refrigerate unused portion.

Calories 515 per 5 oz serving

Protein 16g, Carbs 52g, Fat 29g, Fiber 9.45g, Sodium 64mg

Beneficial Nutrients

Vit A 7824 IU, B1 .50mg, B2 .13mg, B3 1.25mg, B6 .26mg, Folate 49 mcg, Vit E 2 IU, Calcium 63.5mg, Iron 4.08mg, Magnesium 126mg, Potassium 412mg, Selenium 19mcg, Zinc 2.5mg

 

Ingredients

  • 2/3 C honey
  • 1 C peanut butter
  • 1/2 cup carob chips
  • 1/2 cup chopped nuts
  • 1/2 cup grated carrots
  • 1 tsp ground cinnamon
  • 1/2 cup coconut
  • 1/2 tsp ground nutmeg
  • 2 1/2 cups rolled oats

Spicy Sweet Potato Fries

4 Servings

Peel sweet potatoes and cut them lengthwise (like french fries). Preheat oven to 375°. Combine garlic salt, sea salt and red pepper in amounts that suit your taste. Spray a glass baking dish with olive oil cooking spray and arrange the potato strips in a single layer. Coat the potatoes with the olive oil spray. Sprinkle the seasonings on the potatoes and back for half an hour. Flip fries over and spray with the olive oil cooking spray and sprinkle with more seasonings. Bake for another half hour.

Calories 69 per 1/4 of recipe

Protein 1g, Carbs 16g, Fat .23g, Phytosterols 8mg, Fiber 2g, Sodium 350mg

Beneficial Nutrients

Vit A 13134 IU, B2 .10mg, B5 .38mg, B6 .17mg, Vit C 15mg, Calcium 14.6mg, Magnesium 6.8mg, Potassium 137mg

Cook Time: 1 hour

Ingredients

  • 2 large sweet potatoes
  • Olive oil cooking spray
  • 1/4 tsp ground red pepper
  • 1/4 tsp garlic salt
  • 1/2 tsp sea salt