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Approved Recipes - all taste tested by families
Healthy Food Recipes for Kids
Take a look at our Book of RecipesAll are FAMILY Approved, meaning all have been taste-tested by families and given thumbs up for tasting good! They are healthy food recipes for kids.


BREAKFAST

NEW PROTEIN SMOOTHIE
PREHEAT: nothing
PAN: none

- 8 ounces rice or almond milk, original, calcium enriched
- 1 scoop protein powder, plain or vanilla (egg or whey based)
- 3 heaping tablespoons peanut or almond butter, additive-free
 - 1 banana, frozen
Puree thoroughly in blender. Serve.

OPTIONS: Add 1/2 teaspoon flaxseed oil

3 COLORS: white, brown, yellow
FOOD CIRCLES: Nuts, Egg or Dairy, Fruit (+ Essential Fatty Acids, flaxseed oil)

Number of Servings: 2-3
Serve with: Blueberry Waffles
Comments: "My kids love this. Really fills them up." (mother of two)

GROCERY LIST
- rice or almond milk, plain or vanilla, calcium enriched
- protein powder, egg or whey based
- peanut or almond butter, no added sugar
- banana

OPTIONS:
Flaxseed oil
WAKE-UP SMOOTHIE

PREHEAT: nothing
PAN: none

- ½ cup fruit of choice, fresh, washed, or frozen
- 1 cup yogurt (low-fat), plain or fruit of choice
- ½ cup 100% apple juice
- 2 ice cubes
Combine in blender and puree. Serve.

OPTIONS: Add ½ teaspoon flaxseed oil
Add ¼ teaspoon 100% vanilla extract

3 COLORS: white, golden, fruit color
FOOD CIRCLES: fruit, dairy (+ essential fatty acids option: flaxseed oil)

Number of Servings: 1-2
Serve with: Breakfast burritos, water
Comments: “Was good!” (mother of two)

GROCERY LIST
- Fruit of choice, fresh or frozen
- Yogurt (low-fat), plain or fruit of choice
- 100% apple juice

OPTIONS:
- flaxseed oil
- 100% vanilla extract
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Take a look at our Book of RecipesLUNCH

PUMPKIN SOUP
Lots in ingredients but worth your extra effort. Kids love this soup on a cold day. Freeze some for another chilly day!

PREHEAT: burner, medium temperature

POT: large

- 1 tablespoon 100% olive oil
 - 1 onion, medium, chopped
 - 4 garlic cloves
- 4 potatoes (Russet), washed and quartered
- 4 carrots, washed, chopped
- 2 apples (large), washed, quartered
- 1 tablespoon ginger, fresh shredded
Saute in pot until onions are transparents.

- 1/4 teaspoon cinnamon
 - 1/4 teaspoon nutmeg
 - 1/2 teaspoon seasoned salt
 - 6 cups vegetable or chicken broth, low-sodium
- 1 1/2 cans (20 ounces) 100% pumpkin, additive-free
Add to pot. Cover and simmer for 20 minutes. Strain vegetables and fruit from pot and puree in blender. Return to liquids in pot. Stir and serve.

OPTIONS:
Replace Russet potatoes with sweet potatoes
Add 2 tablespoons basil leaves, chopped
Top with dollop of low-fat sour cream and sprig of mint.

4+ COLORS: white, orange, green or red, brown (+green option)
FOOD CIRCLES: essential fatty acids, vegetables, fruit (+ options)

Number of Servings: 6-8
Serve with: Sandwich of choice (Egg Salad!)
Comment: "Excellent!" (mother of two)

GROCERY LIST
 - 100% olive oil, cold-pressed
- onion
- garlic cloves
- russet potatoes
- carrots
- apples
- ginger, fresh
- cinnamon, finely ground
- nutmeg, finely ground
- seasoned salt
- vegetable or chicken broth, low-sodium
 - 100% pumpkin, canned, additive-free

OPTIONS
- sweet potatoes
- basil leaves
- yogurt, low-fat, plain

WILL’S FAVORITE TUNA CHEESE MELT SANDWICH

PREHEAT: toaster oven, 325 degrees Fahrenheit
PAN: toaster oven pan

- 1 can tuna, white albacore or Tongol, in spring water
Drain well. Put into medium size bowl. Break (mash) into little
pieces with a fork.

- 1/3 cup canola mayonnaise
- 1 celery stalk, washed, finely chopped
- 1 teaspoon seasoned salt
Stir into tuna until it is smooth.

- 4 slices whole-grain bread
- 1 tablespoon canola mayonnaise
Spread mayonnaise on bread slices. Spread tuna mixture evenly
on top.

- ½ grated white cheese of choice (low-fat)
Sprinkle over tuna mixture. Cover with second slice of bread.
Place in oven. Heat through until cheese is melted. Serve.

OPTIONS:
Leave as open-faced sandwich using one slice of bread.
Replace tuna with finely chopped cooked chicken or turkey.
Add finely chopped onions, lettuce, minced parsley, and/or sliced
tomato.

4+ COLORS: white, cream, green, tan (+ colors from options)
FOOD CIRCLES: fish, essential fatty acids, vegetables, grain,
dairy (+ fruit option)

Number of Servings: 2-3
Serve with: Carrot sticks, fresh fruit (washed), water
Comment: “Will now lives in Australia. He still looks forward to this
sandwich.” (mother of four)

GROCERY LIST
- Tuna, albacore or Tongol, in spring water
- Canola mayonnaise
- Seasoned salt
- Celery
- Bread, whole-grain
- White cheese of choice (low-fat)

OPTIONS:
- onions
- lettuce
- parsley
- tomato
- chicken or turkey, cooked
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Take a look at our Book of RecipesSNACKS

MUNCHIE MIX

PREHEAT: nothing

PAN: none

- 1/2 cup soy nuts, honey roasted
 - 1/2 cup nuts of choice, raw and chopped
 - 1/2 sunflower seeds, raw
- 1/2 cup dried cranberries
- 1/2 cup whole grain pretzel sticks
 - 1/2 cup cereal of choice (healthy version - additive-free)
Combine in bowl. Mix together and serve.

OPTION: replace dried cranberries with raisins or add other dried fruit

3+ COLORS: tan, brown, red (+option color)
FOOD CIRCLES: nuts, seeds, fruit, grains

Number of Servings: 6+
Serve with: Fresh fruit, smoothie, water
Comments: EASY! Kids love to munch on this. (mother of two)

GROCERY LIST
 - soy nuts, honey roasted
- raw nuts of choice, chopped
- sunflower seeds, raw
- dried cranberries
- whole-grain pretzel sticks
- cereal , additive-free (healthy version)


HANDS-ON SNACKS*

NUT BUTTERS
- Peanut, almond, soy, sesame (tahini)
- Nut butter partners: 100% jam or jelly,
100% raw honey**, applesauce

Nut butter toppings: Shredded carrots, raisins, dried cranberries, shredded coconut (unsweetened), dash of cinnamon

Foods for nut butter spreads: Whole-grain bread (toasted!), bagels, English muffins, sliced bananas, celery stalks, sliced apples, whole-grain or nut crackers

CRUNCHY CRACKER OR RICE CAKE TREATS
Crackers and rice cakes: Whole-grain crackers, nut crackers, or rice cakes (see Better Choices Grocery List)

Spreads:Tuna salad, egg salad, chicken salad, turkey salad, cream cheese (low-fat) and olives, hummus, nut butter, white cheese of choice (low-fat), cottage cheese (low-fat), salsa, bean dip, spinach dip, chili.

MEAT ROLL-UPS
Meat slice roll-ups: Golden roasted turkey, turkey salami, turkey bologna, chicken slices

Roll-up fillers: White cheese slices (low-fat), soy (veggie) cheese slices, lettuce, spinach, cream cheese (low-fat), shredded carrots, a bit of canola mayonnaise, a bit of mustard

Layer any of above fillers on meat slices. Roll them up tightly. Kids love to eat these. (For those on-the-run mornings, give them these for breakfast!)

NUMBER OF COLORS: depends on chosen foods
FOOD CIRCLES: depends on chosen foods. Many include
essential fatty acids.

Number of Servings: depends on amount prepared
Serve with: water
Comment: Customize for your kids by mixing and matching with
their help.

GROCERY LIST
Depends on which snack you choose.

* Choose additive-free, low-fat, low-sodium foods.
** Please note that raw honey is not recommended for children three years and younger.
---------------------------------------------------------------------------
Take a look at our Book of RecipesDINNER

SUPER EASY TURKEY CHILI Crock Pot Winter Meal

PREHEAT: Crock Pot, low temperature

POT:Crock Pot

- 1 pound turkey, freshly ground
- 1 onion, finely chopped
- 1/2 teaspoon seasoned salt
- 2 teaspoons chili powder
- 1 tablespoon Worcestershire sauce
- 1 (15 ounce) can tomato sauce
- 2 (16 ounce) cans black or kidney beans, drained and rinsed
- 1/2 cup milk green peppers, finely chopped
- 1 tablsepoon parsley, minced
Put all in crock pot. Cover and cook for 68 hours. Serve.

OPTIONS: Replace ground turkey with ground chicken or lean ground beef
Add 1/2 teaspoon cayenne pepper
Top with 1/2 cup white mozzarella cheese

5 COLORS: tan, white, red, green, brown or black
FOOD CIRCLES: poultry, vegetables, fruit, legumes (+dairy option)

Number of Servings: 4-6
Serve with: Garlic bread, salad, water
Comment: "Mom, it is really good. Very Good!" (mother of two)

GROCERY LIST
- turkey, freshly ground
- onion
- seasoned salt
- chili powder
- Worcestershire sauce
- tomato sauce
- black or kidney beans, canned
- green peppers, mild
- parsley, fresh

OPTIONS
- chicken, freshly ground
- beef, lean freshly ground
- mozzarella cheese

CITRUS ALMOND FISH

PREHEAT: burner, medium temperature
PAN: heavy frying pan, large

- 4 garlic cloves, crushed
- ½ cup water
- 1 teaspoon tamari sauce (low-sodium) or Bragg liquid aminos
- 1 tablespoon 100% olive oil, extra virgin
Place in heated skillet. Sauté until garlic is soft.

- 2 tablespoons almonds, slivered
Add to sautéed garlic. Stir and cook until slightly golden.

- 1 pound FRESH fish of choice (washed, pat dried)
- 1 lime
Check for fish bones. Place fish in wide bowl (pie plate). Squeeze fresh lime juice over fish, covering both sides. Place fish in skillet with garlic/almond sauce. Cook about 5 minutes per side, until fish is opaque. Serve.

5 + COLORS: white, brown, golden, tan, green (+ color of chosen fish)
FOOD CIRCLES: vegetables, water, legumes (beans), essential fatty acids, nuts, fish, fruit

Number of Servings: 2-3
Serve with: Peas, angel hair pasta, salad, water
Comment: “Unbelievably easy, fast, and sumptuous. Delicious!” (mother of two)

GROCERY LIST
- Garlic cloves
- Tamari sauce (low-sodium) or Bragg liquid aminos
- 100% olive oil, extra virgin
- Almonds, slivered
- Fish of


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