Taste of Health Francesca Ballicu | 5 years ago

Healthy, Easy, Kid Friendly Recipes

You want wholesome. You want easy. And you probably want a break from cooking every now and again. The solution?

The next time your family asks “What’s for dinner?” show them this. Then, put them in charge. Who knows, maybe it could become a new tradition? This meal plan will help your family make dinner using healthy, easy recipes your kids can make – all with little-to-no prep work on your end. We’ll start with a colorfully delicious salad, followed by a quick, filling entrée and a cool, mouth-watering dessert. “When kids cook, it can boost confidence and build a variety of basic skills,” says Gail Corteville, RD, LDN, a clinical nutrition manager with Carolinas HealthCare System. “Aside from helping kids develop math and motor skills, it encourages them to try new, healthy foods throughout their lives. And that’s always a good thing.” Now, go relax a little while someone else takes care of dinner. 

Apple Cinnamon Waldorf Salad

High in fiber with a perfect mix of sweet, chewy and crunchy, this salad bursts with flavor. And the benefits of apples are plenty: They can improve gut health and the polyphenols can help regulate blood-sugar levels. What you need
  • Spinach or mixed greens
  • 3 medium apples
  • 1 medium pear
  • 1 stalk celery
  • 1 cup grapes
  • 1 cup dried cranberries
  • ½ cup sliced almonds
  • 1 cup plain Greek yogurt
  • 1 tablespoon honey
  • 1 teaspoon brown sugar
  • ½ teaspoon cinnamon
  • 1 tablespoon light mayonnaise
How to make it Chop apples, pear and celery; slice grapes in half. Put in large bowl with almonds and dried cranberries. In a separate bowl, mix the yogurt, honey, brown sugar, cinnamon and mayo for the dressing. Pour over salad. Recipe: superhealthykids.com

Tijuana Torta

This Mexican-style torta (think burrito sandwich) uses mashed black beans and guacamole as a base, but the kids can also add some shredded rotisserie chicken and cheese for added calcium. Get dad to grill some corn on the cob or try it with microwavable Spanish rice. What you need
  • 1 15-ounce can black or pinto beans, rinsed
  • 3 tablespoons prepared salsa
  • 1 tablespoon chopped pickled jalapeño
  • ½ teaspoon ground cumin
  • 1 ripe avocado, pitted
  • 2 tablespoons minced onion
  • 1 tablespoon lime juice
  • 1 16- to 20-inch-long baguette, whole-grain
  • 1 ⅓ cups shredded green cabbage
How to make it Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl. Cut baguette into four equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you're left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Top with optional ingredients. Cut each in half and serve. Recipe: eatingwell.com

Frozen Nutty Banana Nibbler

This healthy take on the traditional ice cream sandwich entices your sweet tooth with a mix of Greek yogurt and peanut butter. What you need
  • 5 medium ripe bananas
  • 1 tablespoon all-natural creamy peanut butter
  • 2 ounces nonfat vanilla Greek yogurt
Recipe: BigOven.com How to make it Peel one banana and mash it with the peanut butter and yogurt. Set aside. Peel other bananas, cut into half-inch thick slices. Smear the banana, peanut butter and yogurt mixture on half the banana slices and top with the other halves. Place on a wooden cutting board or a plate and freeze for at least two hours.
Having a little help in the kitchen is awesome, but wouldn’t it be great if you also had some help managing your family’s health? With MyAtriumHealth, it’s easier and quicker than ever to manage your family’s health anywhere.* Once you sign up for this free online tool, you can schedule an appointment, view your doctor’s notes or request a prescription refill.  You can also access eVisit, Carolinas HealthCare System’s new online care option for dozens of common conditions. For just $35, eVisit connects you to a medical professional from home, at work or on the go. And those are just a few ways MyAtriumHealth makes life a little easier – just like when someone else is in charge of dinner. *Must be a Carolinas HealthCare System patient to have access to MyAtriumHealth. Do you wish you had a community to inspire you and support the choices you make to improve your family’s nutrition habits? Now you do. Join the conversation, or start your own, using #TasteOfHealth.