Music to the ears of parents
MORE PLEASE........ when you serve your kids healthy foods.
The following 10 recipes are healthy and appealing to kids.
Most are super fast and easy to make.
1) MUFFIN IN A MUG
This one is not only a “Healthy More Please “
but it has 3 extra bonuses built in
1- can be make ahead and kept in freezer
2- total of 7 minutes for healthy breakfast
3- is portable for those who eat and run
WHEAT FREE BAKING MIX
This is the make ahead part, make it in bulk and keep in the freezer.
4 cups Almond meal/flour
1 cup Golden Flaxseeds, ground
¼ cup Coconut Flour
2 teaspoons Baking Soda
THE MUFFIN - makes one
1/2 cup WHEAT FREE BAKING MIX
1/4 tsp. ground cinnamon
Sweetener of choice equivalent to 1 tbs. sugar
Pinch of sea or regular salt
1 egg - gently whisked
2 tbs. milk
1 tbs. butter, melted
1/4 cup frozen or fresh berries or fruit of your choice
In a medium bowl, combine all of the ingredients in the order listed.
Mix all ingredients together just enough to combine.
Use a rubber spatula to scrape the mixture into a large mug or a 10-ounce ramekin.
Microwave on high power for 2 minutes,
or until a wooden pick inserted in the centre comes out clean.
(If using fresh berries, microwave for 1 1/2 minutes.)
Allow to cool for 5 minutes.
2) APPLE SANDWICHES WITH GRANOLA AND PEANUT BUTTER
2 small apples, cored and cut crosswise into 1/2-inch thick rounds
1 teaspoon lemon juice (optional)
3 tablespoons peanut or almond butter
2 tablespoons semisweet chocolate chips
3 tablespoons granola
If you won't be eating these tasty treats right away,
start by brushing the apples slices with lemon juice to keep them from turning brown.
Spread one side of half of the apple slices with peanut or almond butter
then sprinkle with a few chocolate chips and granola.
Top with remaining apple slices, pressing down gently to make the sandwiches.
Transfer to napkins or plates and serve.
COLD TREAT ON A HOT DAY
These colourful treats are easy to make and totally portable.
and since they’re on a stick, there’s no fumbling around with plates and forks.
3) FROZEN FRUIT SALAD KABOBS
makes 12 skewers
- these can be soft so it is best to frame them with a grape and a blueberry
6 orange segments (from 1 large orange), cut in half
12 - 2.5 cm sized chunks of pineapple
1 large kiwi, peeled and cut into 12 - 2.5cm chunks
24 large blueberries
12 red seedless grapes
Lay out 12 bamboo skewers.
Prepare your fruit.
Slide a grape to the top of the stick,
a grape then
next add chunks of orange, pineapple, kiwi, 2 blueberries, and a grape.
Repeat for each skewer.
Put in freezer and pull out when ready to eat.
They should be eaten frozen as they can get soggy if left to thaw.
4) CELERY FRUIT STICKS
4 celery stalks - Cut them into portion sized strips
1/3 creamy peanut butter or any of the peanut free butters such as almond / cashew etc.
3 Tbl plain Greek yoghurt
In small bowl stir together peanut butter and yoghurt.
Spread in celery stalks.
Lightly press on top any variety of things
Chose from the following
or mix and match.
grapes/ strawberries / pineapple / peanuts / coconut / cranberries / raisins / walnuts
5) GRAPE CATERPILLARS
You simply thread grapes onto a skewer and attach mini chocolate chips
with a bit of icing for the eyes.
The children could easily help with this snack!
6) PEANUT BUTTER PUDDING POPS
1 1/2 cups whole milk
3 tablespoons white sugar
2 tablespoons cornstarch
1 pinch salt
1 teaspoon vanilla extract
3/4 cup peanut butter
In a saucepan over medium heat, heat milk until bubbles at edges.
In a bowl, combine sugar, cornstarch and salt.
Add 1/4 cup of the hot milk to the cornstarch mixture,
then whisk well until all the liquid is incorporated and there are no lumps.
Pour the cornstarch mixture into the milk, whisking to combine.
Continue to cook and stir until mixture thickens
enough to coat the back of a metal spoon, about 8 to 10 minutes.
Do not boil. Remove from heat, stir in vanilla extract and peanut butter.
Pour the pudding into the pop molds to within 1/4 of the top,
leaving room for the pudding to expand.
Place the tops on the mold and freeze until frozen solid, about 4 hours.
To remove from molds, run under hot water
to slightly melt the side of the pudding pop, then twist the stem top and remove.
7) FRESH FRUIT POPSICLES
1 peach, cut into 12 mm (1/2-inch ) slices (1/2 cup)
2 kiwis, peeled and sliced into 6mm (1/4-inch ) rounds
3/4 cup strawberries, finely chopped
1/2 cup blueberries
1/2 cup raspberries
1 1/2 to 2 cups of fruit punch or 100 percent white-grape juice
Combine fruit in a mixing bowl
and arrange the mixture into eight 3-ounce popsicle molds.
Pour enough juice into each mold to just cover fruit.
Insert popsicle sticks and freeze until solid (about six hours).
8) STRAWBERRY BROWNIES
These brownies are light and crumbly, with a punch of strawberry flavour.
1 cup melted butter (cooled)
1 tbs. vanilla extract
1 lb strawberries (sliced fresh, divided)
1 cup sugar
1/2 cup cocoa powder
11/2 cups cake flour (needed)
Preheat oven to 350 degrees F (175 degrees C).
Lightly grease a 9 inch pie plate.
Whisk together egg, melted butter, and vanilla in a large bowl.
Puree about 1/4 cup of the sliced strawberries and whisk into the butter.
Sift together the sugar, cocoa powder, and cake flour.
Fold into the butter, and mix until well incorporated.
Use more flour if needed
to end up with a mixture in between a cake batter and a cookie dough
(the strawberries will add additional moisture).
Gently fold in the remaining sliced strawberries
and pour the batter into prepared pie plate.
Bake in preheated oven until a toothpick inserted into the centre comes out clean,
30 to 40 minutes.
9) CRANBERRY ORANGE BARS
1 cup chopped nuts (walnuts, pecans, almonds or hazelnuts)
or old-fashioned rolled oats, divided
3/4 cup whole-wheat pastry flour (see Tip)
3/4 cup all-purpose flour
1/2 cup sugar
1/2 teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
1 large egg
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 teaspoon almond extract
5 cups cranberries, fresh or frozen, divided
1/2 cup orange juice
3/4 cup sugar
1/4 cup cornstarch
1 1/2 teaspoons freshly grated orange zest
1 cup orange segments
1 teaspoon vanilla extract
Combine 3/4 cup nuts (or oats), whole-wheat flour, all-purpose flour,
sugar and salt in a food processor; pulse until the nuts are finely ground.
Add butter; pulse until well incorporated.
Whisk egg, oil, 1 teaspoon vanilla and almond extract in a small bowl.
With the motor running, add the mixture to the food processor.
Process, then pulse, scraping down the sides, if necessary,
until the mixture begins to clump, 30 to 45 seconds (it will look crumbly).
Measure out 1/2 cup of the mixture and combine in a bowl
with the remaining 1/4 cup chopped nuts (or oats).
Set aside for the topping.
Preheat oven to 400¦F.
Generously coat a 9-by-13-inch baking dish with cooking spray.
To prepare fruit filling & assemble bars:
Combine 3 cups cranberries, orange juice, sugar
and cornstarch in a large saucepan.
Bring to a simmer over medium heat, stirring constantly,
until the mixture is very thick, 4 to 5 minutes.
(It may take up to 10 minutes to get a thick result if you start with frozen fruit.)
Stir in the remaining 2 cups cranberries,
orange zest, orange segments and 1 teaspoon vanilla.
Transfer the dough to the prepared baking dish.
Spread evenly and press firmly into the bottom to form a crust.
Spread the fruit filling over the crust. Sprinkle the reserved topping over the filling.
Bake the bars for 15 minutes.
Reduce oven temperature to 350°
and bake until the crust and topping are lightly brown 25 to 30 minutes more.
Let cool completely before cutting into bars, at least 1 1/2 hours.
TIPS & NOTES
Make Ahead Tip:
- Cover and refrigerate the crust and topping (Steps 1-2) for up to 1 day.
- Cover or individually wrap and refrigerate the cooled bars for up to 5 days.
Store in the freezer.
To segment citrus, with a sharp knife remove the skin and white pith from the fruit.
Working over a bowl, cut the segments from their surrounding membranes.
10 ) ZUCCHINI PIZZA BITES
This quick and easy snackable version comes with it’s own slice of zucchini.
4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagonal)
Spray olive oil
2 tbs. pizza sauce
1/4 cup part skim mozzarella
salt and pepper
Cut zucchini about 1/4 inch thick. Spray both side lightly with oil
and season with salt and pepper.
Broil or grill for about 2 minute on each side.
Top with sauce and cheese and broil for an additional minute or two.
(Careful not to burn cheese)
Absorb what is useful
Discard what is not
Add what is uniquely your own
Until next time
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