Easy "Kid Tested" Healthy Recipes and Tips

What does color do to help our children get good nutrition?

Color can be very effective, fun, inviting and can give a festive feeling to mealtime.

Just get a little creative. Look at the beautiful colorful table setting pictured above and you may leave off the stemware where children are concerned-if you wish. Just setting such a pretty and colorful table makes you want to come and enjoy the meal.

We can use color, also with our fresh whole foods.

Red watermelon, purple plums, red juicy apples, orange sweet potatoes, green and multicolored salads. All these colors are appetizing and makes our mouth water just thinking about them.

So, don't forget to use color.

Tuna-Tomato Lunch This is a delicious yet nourishing favorite of mine

One of the best meals that I just love is picking some good juicy vine ripe tomatoes, slice the end with the stem, scoop out the tomato into a bowl, add drained tuna, minced onion and your favorite seasoning. Mix with good quality mayonnaise, pile back into tomato, arrange on a plate of good lettuce leaves, garnish with a couple of orange slices and a couple of different colored vegetable sticks. Prepare one tuna-tomato salad plate per person. Yummm it's good.

Smoothies, can be wonderful delicious foods, only limited by your creativity and imagination. Use the best ingredients to get the best smoothies.

My grandson loves Strawberry Smoothies. Here are a few of them:
Strawberry Fruit Smoothie Recipes

Ingredients:
6 large strawberries
1/2 cup of plain yogurt
1/2 cup cottage cheese or milk

Directions:
First Blend strawberries and milk or cottage cheese together until strawberries are well blended, than add yogurt and whip for just a little bit so smoothie remains thick. A few frozen strawberries or ice cubes thrown in are helpful.

Strawberry Smoothie Tips

For frozen strawberries, add some Stevia to the smoothie to create a sweeter taste. Do not blend strawberries too much to create a very fruity smoothie and where you can fully enjoy the strawberry taste.

Slushy Strawberry Smoothie Recipe

Ingredients:
4 large strawberries
1-2 drops of liquid Stevia
1/2 cup of whole milk
1 cup of ice cubes

Directions:
Blend strawberries with milk on low speed till well smooth, than add ice cubes and blend on high. Add Stevia and blend on high speed for about 1 minute. The texture should be slushy and smooth.

Fresh Sun Sweetened Strawberries

Strawberry smoothies are the most popular fruit smoothie recipes. They are simple to make and are very abundant most seasons.

Ingredients:
6 large strawberries
1/2 cup of your favorite yogurt
1 cup of whole milk

Directions:

Just blend all three ingredients and you have a fresh fruit smoothie. Additional fruits may be added like bananas.

Cherry Smoothies

Because cherries have a sharp, sweet taste that goes well with many other flavors, adding different ingredients will increase the taste of smoothies. Fruits like kiwi and pineapple will give an tangy, sweet taste that is very good. Adding other berries like blueberry, strawberry, or raspberries will lighten up the smoothie as well as make it extra healthy. Cherries also go well with most yogurt and ice cream flavors as well. For fruits like honey due melons, cantaloupes, and watermelons, adding cherries into smoothie mixes with these fruits will sharpen the flavor from these fruits. Cherries mix well with most ingredients for smoothies.

Cherry Smoothie Recipe

This recipe combines two favorites of many people, fresh cherries and an orange..

1 sweet orange peeled and sliced
1/2 cup pitted cherries
1/2 cup pitted and sliced cherry pieces
1/2 cup ice cubes
1/2 1 frozen banana

Directions:

Blend the unsliced cherries, ice cubes and banana until a smooth texture is formed. Sprinkle the sliced cherry pieces into your cup and pour the smoothie on top. Sprinkle more cherry pieces on top and enjoy your very cherry smoothie.

Yogurt & Cherry Smoothie Recipe

1/2 cherry yogurt
1 cup of pitted cherries
1/2 banana
1/2 cup milk

Directions:

Blend the milk with the banana and yogurt on high for 1 minute. Add the cherries and blend on low speed for 30 seconds. The smoothie should have a red color due to the cherries

Fresh or fresh frozen pineapple Smoothies

Selecting either type of pineapple for your smoothie will give a similar taste but different texture. A fresh pineapple offers a natural sweet and tangy taste that the canned version just can't compare to. The fresh version, however needs to be well sliced and blended. If fresh pineapple is available, it is recommended that it is used. Cutting up fresh pineapple and storing it in the refrigerator is a viable option for your quick smoothie sessions. When fresh pineapple is readily available prepare and freeze some for your smoothies I enjoy using both fresh and fresh frozen -mixed. Ice cubes.can also be added when blending for good texture and during hot weather for a refreshing tangy sweet smoothie.

Orange Pineapple Smoothie Recipe

the flavors of Oranges and Pineapples seem to blend well together in many products including smoothies. The orange pineapple smoothie uses some juice to blend together the natural pineapple flavor.

1 sweet orange peeled and sliced
1/2 cup sliced fresh pineapple
1/2 a banana
1/2 cup of orange-pineapple juice or banana-orange-pineapple juice
1/2 cup of ice

Directions:

Blend the banana with the ice and juice till slushy. Add the oranges and pineapples slices and blend on high for around 1 minute until pineapples are finely blended. Enjoy your tropical smoothie.

My daughter and i enjoy
Chocolate Smoothies

There are several kinds of these also.

Here's one I make all the time.

Ingredients

1-scoop Chocolate Glyco-Slim, low glycemic meal replacement
1/2 scoop good quality whey protein
1/2 tsp organic chocolate-optional
1 tsp Ambrotose or any supplements you need for your diet (I add extra nutrition)
8 oz milk or water
ice cubes-optional
1-2 drops Stevia-optional

Blend, throw in a few ice cubes, and enjoy.
You may add 1/2 banana or any other flavor you wish to this, let your taste guide you.
With smoothies, the possibilities are endless.

For Glyco-Slim--Ambrotose Nutritional Supplements

Peanut Butter Banana Shake
Makes 1 serving

Prep Time: 3-5 minutes

Ingredients:

1 cup fat free or lowfat milk
1/2 cup frozen banana slices
1 tablespoon peanut butter
1 TB Whey Protein powder--optional
1/4 teaspoon ground cinnamon
1/2 teaspoon vanilla extract

Preparation:
1. Combine all ingredients in a blender and blend until smooth and creamy.
2. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.

Nutritional Facts:
Calories: 270
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 220 mg
Calcium: 35% Daily Value per serving for people 6-12 years old
Protein: 15 g
Carbohydrates: 35 g
Dietary Fiber: 3 g

Nutritional Notes: Having breakfast is the best way to start your day. When you wake up your body has gone a long time without food. It needs nourishment so you can be at your best. A lot of people say they don't have time in the morning and skip breakfast. But by mid-morning they are out of energy or snacking on unhealthy foods.

This quick and easy recipe provides some great "energy foods" - milk, bananas and peanut butter. Milk contains vitamins A and D along with protein and calcium. Milk and bananas both contain potassium, a mineral that is part of your body's electrical system. This electrical system keeps your muscles working and your heart beating. Peanuts are packed with essential vitamins and minerals. They are rich in protein, which your body uses as building blocks. Peanut butter is excellent for your heart because it has "the good oils" that helps to lower bad cholesterol and raise good cholesterol.

Look at the beautiful Kid Approved and Kid Friendly way fruit is presented. This is sure to make a hit with kids, moms and everyone else too.

Whether your fruit kabobs are on a watermelon rind, or in a plate, or stuck on something else they look and will taste fantastic and the skewers means they have their own individual servers. It makes for a nice and festive presentation at a party.

Use any fruits you wish-this is the time to let your imagination go! Let Your Kids help decide which ones you use.

Ingredients:
1 watermelon
cantaloupe
pineapple
grapes
blueberries

Begin by scooping out 1/2 of a watermelon, after it dries some, turn it over.

You can use any kind of fruit you like, the grapes and blueberries act as cute little 'stoppers' for the bigger fruits. Basically, just cut your fruit into bite sized chunks, then skewer.

Poke the skewers into the marked holes that you made on the outside of the watermelon shell.

Eventually it will look like this picture.

You can use any kind of fruit you like, the grapes and blueberries act as cute little 'stoppers' for the bigger fruits. Basically, just cut your fruit into bite sized chunks, then skewer.

Poke the skewers into the marked holes that you made on the outside of the watermelon shell.

Eventually it will look like this.

This was found at Just Jenn Recipes. com.

Be sure to check it out.

Baja Bruschetta

Prep time 5 min Total time is 15--Quick, delicious meal in just minutes

This meal will take you less time than going to McDonalds, and is much better.

Makes 6 servings
Prep Time: 5 min
Cook Time: 10 min
Total Time: 15

Normally I do not recommend bread, so when you use this, if it is alright for your family, Do not slice the French bread very thick. It is a base not the main part of the meal. Too much bread adds sugar to the diet.

12 slices crusty French bread (not too thick)
1/2 -inch thick vegetable cooking spray- or just a little olive oil
1 1/4 cups (5 oz.) finely shredded mixture of mild Cheddar and skim Mozzarella cheeses, divided
1/2 cup refrigerated salsa
1/4 cup green onions, chopped
2 tablespoon sliced black olives, drained
1/2 cup fat free sour cream

1. Preheat oven to 375° F. Spray both sides of sliced bread lightly with cooking spray and arrange on baking sheet.
2. Arrange on serving plate and spoon salsa evenly over slices.
3. Sprinkle 3/4 cup cheese over top of sliced bread and bake for 10 minutes or until bread is golden and cheese is melted.
4. Scatter remaining cheese, green onions and black olives over top and serve with sour cream.

Nutritional Facts:
Calories: 160
Saturated Fat: 3 g
Cholesterol: 27 mg
Sodium: 371 mg
Calcium: 20% Daily Value per serving for people 6-12 years old
Protein: 8 g
Carbohydrates: 14 g
Dietary Fiber: 1 g

Nutrition Notes: Preparing food can be entertaining and educational. These colorful Baja Bruschettas sound fun and they're good for you, too. Three servings of dairy foods provide protein for growth, calcium to build bones and other vitamins and minerals for good health. The cheese and yogurt in this recipe, along with a glass of low-fat milk, supplies one of your three daily servings. In addition, onions are vegetables; and the salsa contains vegetables full of nutrients. Though you may not realize it, olives are actually a fruit that has nutrients like vitamin C. The French bread provides fiber which is another important part of a healthy diet. Add a salad or some raw vegetable sticks and some fresh fruit to help you reach your nine daily servings a day of fruits and vegetables.Carbohydrates: 25 g

There are only 200 calories per serving and very little saturated fat.

Preparing food can be fun, interesting and educational. These colorful confetti quesadillas just sound fun, but they're good for you too. It's important to get three servings of dairy foods a day for important bone-building calcium and other minerals. By using cheese and yogurt, these quesadillas provide the equivalent of one of these servings. Add a salad or some raw vegetable sticks and some fresh fruit to help you reach your recommended 5 servings a day of fruits and vegetables. It's a delicious, colorful and nutritious meal that's also simple to put together.

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Taco Salad

I love this one:
Makes 8 servings
Prep time: 10 minutes
Cook Time: 20 minutes

Ingredients:
1/2 lb. lean ground beef
1 1/2 cups (6 oz.) shredded Cheddar cheese, divided
1/2 cup salsa, divided
8 cups salad greens
1 cup chopped tomato
1 1/2 cups black beans

Preparation:
1. Brown beef in large non-stick skillet; remove from heat.
2. Drain the beef to reduce fat content. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended.
3. Spoon onto serving platter.
4. In a large bowl, toss together salad greens, tomatoes, black beans and remaining cheese and salsa.
5. Spoon salad over meat mixture and serve.

Nutritional Facts:
Calories: 180
Total Fat: 10 g
Saturated Fat: 5 g
Cholesterol: 35 mg
Sodium: 300 mg
Calcium: 20% Daily Value per serving for people 6-12 years old
Protein: 14 g
Carbohydrates: 10 g
Dietary Fiber: 4 g
Dietary Fiber: 1 g

Nutrition Notes: Exercise is very important. You should have regular physical activity, 60 to 90 minutes most days, and reduce the amount of time in front of the T.V. or playing video games. In order to do your best you need protein and this recipe is packed with it. The lean ground beef, Cheddar cheese and black beans are all good sources of protein. Why is protein so important? Your body needs it to build not only muscle but all body tissues, and it's involved in other body functions too.

When you drink a glass of milk with this taco salad you'll get half of your daily requirement of calcium which is needed to build strong bones.

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Roast Beef-n-Cheese Quesadilla

Makes 4 servings, 2 wedges each
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:
2 ounces sliced lean roast beef
4 (8-inch) W. W- low carb or low GI tortillas
3/4 cup reduced fat Cheddar cheese, shredded
1/4 teaspoon ground black pepper
3 tablespoons of mild mustard
8 small sprigs fresh thyme (optional)

Preparation:
1. Divide roast beef among 2 of the tortillas.
2. Sprinkle cheese, onion, thyme and pepper on roast beef.
3. Top each with another tortilla, firmly pressing together. Spray top and bottom of each quesadilla with butter flavored cooking spray.
4. Heat a large nonstick pan over medium-high heat. Cook quesadillas in batches, while gently pressing down with spatula for 3-5 minutes per side or until golden brown.
5. Cut each quesadilla into 4 wedges. Serve warm with a dollop of horseradish sauce and, if desired, thyme sprigs on each wedge.

Nutritional Facts:
Calories: 250
Fat: 9 g
Saturated Fat: 3.5 g
Cholesterol: 25 mg
Sodium: 10 mg
Calcium: 25% Daily Value per serving for people 6-12 years old
Protein: 15 g
Carbohydrates: 28 g

Nutrition Notes: Finger food is easy, convenient and fun, especially for kids. At lunch people are often busy, caught up in the middle of their day. But lunch is important. It's a time for your body to re-fuel to get through the rest of the day. This recipe has roast beef and Cheddar cheese - both are a great source of protein. You can also use chicken or lean turkey and still get the protein. When deciding what protein foods to put on your quesadilla, choose lean, lowfat or fat-free.

The Whole Wheat tortillas have fiber, an important part of a healthy diet and body. Fiber is found in the fruit, vegetable and grain groups. To get the most fiber, choose foods made with whole grains, like whole wheat, corn, oats and brown rice.

Ideas and Tips
Change Shape
Changing the shape of food can make it more appealing to children. Children can also help to prepare and build the food, getting them used to cooking from an early age.

1. Make sculptures or buildings using fruit or vegetables cut into flat bricks and cemented together with soft cheese, hummus, fruit spread or peanut butter.

2. Use biscuit cutters to cut sandwiches into fun shapes, or make mini sandwiches using small crackers and cheese or ham cut to size. Cut a sandwich into interlocking puzzle shapes and mix them up - the child has to put the sandwich back together before eating it.

3. Make a salad plate into a face, with red pepper lips, tomatoes for cheeks, cucumber cut into spirals using a spiral cutter for hair and lettuce for a beard, on a bed of grated pale coloured cheese.

Use Colors, both with food and In making the setting festive.

Using dips changes the colour of foods, and makes them more fun to eat - give children a pile of raw vegetables or cooked cold meat, pots of dips, including mayonnaise, tomato ketchup, yoghurt mixed with herbs, hummus, soft cheese or peanut butter, and things to dip with - forks, chopsticks or cocktail sticks.

Dessert could be dips of fruit such as apple slices, strawberries or grapes with fruit purée, fruit spread or fruit yoghurt (or chocolate sauce as a treat).

Change Taste
Some children don't want to taste new foods, or will say they don't like the taste of something they have never tried (or even something they liked the week before!)
Some children don't like vegetables, but the taste can be hidden if the vegetables are puréed - try blending vegetables into pasta sauce or soup, making home-made burgers or pizzas with lots of chopped onions and peppers, or mashing cooked vegetables in with potatoes.
Children might like to try changing the taste and colour of some foods as a game - flavour plain yoghurt with strawberry but colour it yellow, or flavour potato with mint but colour it pink. Does it still taste the same?

Another tip is: Just puree some veggies and slip them in the everyday foods you make. Don't go overboard, and chances are your kids won't know the difference! That's one way to make the things you already make have and increase in nutrition.

Last but Not Least:

Change Location

We've talked about using and changing colors, shapes, textures now...

Change Location

Have mealtime outside in the backyard.

Have a Porch Supper or Brunch

Have a picnic at the park or the beach.

Or, if there isn't time--Have one in the living room on the floor.

But, make it fun and include some changes.

You can have a theme, you may do anything you want!

Just make it fun!

Illustration is of Edible Fruit Arrangement-you may make yourself ==or buy at
Edible Arrangements online

This is a fantastic recipe. I created it for my Wellness Class-enjoy

1 cup walnuts, process in food processor until chunky-set aside

Mix dry ingredients
1 Scoop Chocolate GlycoSlim (low glycemic)
1 TB organic cocoa
¼ cup Erythritol - or to taste
1 TB Ambrotose
4-5 capsules FiberSlim -open and add to dry ingredients-optional: Americans don't have anywhere near enough good fiber in our diets, this is fantastic, along with the fiber in fresh produce

In blender
1 cup cottage cheese
½ cup heavy whipping cream
2 full droppers full Chocolate Stevia - liquid
1-2 tsp organic vanilla

Blend together, when complete add 2/3 Cup frozen cherries and the nuts, blend briefly leaving chunks of each. Serve (softserve) or freeze in 5 oz cups-add craft sticks and put in freezer. Absolutely delicious

You may adjust the ingredients for your particular needs. If you need more protein, add whey protein. If you need to lose weight, add OsoLean-I do.

For Erythritol, stevia or Now Chocolate Stevia-check below.

For the GlycoSlim, Ambrotose, FiberSlim or OsoLean- or any additional nutrition Contact Me. You may contact me with questions too. I want you to become healthier, but it might just as well taste fantastic!!