(Family Features) During a period when many families are spending more time at home than normal, eating healthier is likely a popular goal. One of the many aspects to focusing on better nutrition starts with a better breakfast.
To help boost you and your family’s immunity, try focusing on protein- and fiber-packed morning meals that are low in sugar. That doesn’t have to mean hours of prep in the kitchen or stocking up on uncommon ingredients.
Instead, you can start with simple recipes that call for just a handful of inclusions. Additionally, when your menu is centered around less complicated dishes, it allows an opportunity to get kids involved in the kitchen with tasks like measuring yogurt for a parfait, pouring milk in a pudding recipe or simply pulling ingredients out of the pantry and refrigerator.
To help start your healthy breakfast plan on the right foot, consider these tips from Dr. Jonathan Clinthorne and the experts at SimplyProtein:
Factor in fiber. When it comes to supporting immunity with nutrition, one of the underappreciated nutrients is dietary fiber. Fiber feeds gut bacteria, which helps produce numerous compounds that accelerate the development of immune cells and boost their function. The immune system performs better when people replace highly refined, low-fiber carbohydrates with fiber-rich carbohydrates.
Pick ingredients packed with protein. It’s important to consume adequate protein when looking to boost immune function as protein energy malnutrition is linked to poor immune function and can impair the ability of the immune system to fight viruses and bacteria. Add foods to your diet like SimplyProtein’s line of non-GMO, gluten-free bars and bites. The snacks include 11 or more grams of protein and just 0-3 grams of sugar without artificial sweeteners, artificial flavors or artificial preservatives for nutritious treats to help make busy lives simpler.
Build a balanced breakfast. People burn more energy through a process known as “diet-induced thermogenesis” when they consume high-calorie breakfasts rather than high-calorie dinners. This can ultimately help with weight loss and suggests that eating more food early in the day is better for you than eating a large amount before bedtime. For example, these recipes for Yogurt Parfait, Chia Seed Pudding and Avocado Toast provide protein and energy with simple at-home prep.
Skip the sugar. Avoid the post-lunch sleepy feeling by ditching sugar. Instead, focus on low-glycemic snacks that won’t spike blood sugar, helping to control your appetite.
Feel fuller longer. Eating immune supportive foods like vegetables, berries, nuts, seeds and protein-rich snack bars can help keep you full and satisfied while avoiding less nutritious alternatives.
Easy Additions for a Balanced Breakfast
Whether your morning meal is a lavish spread for the whole family or a simple snack before logging on for a workday, these simple add-ons can add flavor without sacrificing nutrition:
- Dairy, such as milk or yogurt
- Fruit, such as bananas, strawberries, blueberries, blackberries and more
- Quick solutions, such as SimplyProtein Cookie Bars, Crispy Bars or Crunchy Bites
- Eggs (for a time-saving solution, try using a muffin tin to create egg cups for ready-to-go breakfasts throughout the week)
- Seeds or nuts
- 2 slices whole-wheat bread
- 1 avocado, halved and sliced
- 2 poached eggs
- salt, to taste
- pepper, to taste
- 1/2 cup crushed SimplyProtein Barbecue Crunchy Bites
- Toast bread slices.
- Divide avocado slices among toast. Place one egg on each piece of toast then sprinkle with salt and pepper, to taste.
- Top toast with crushed crunchy bites.
- 1 cup Greek vanilla yogurt
- 1/2 cup assorted fruit, such as strawberries, blueberries and kiwi
- 1 tablespoon shaved almonds
- 1 SimplyProtein Chocolate Chip Cookie Bar, crumbled
- shaved coconut (optional)
- In bowl, layer yogurt, fruit and shaved almonds. Top with crumbled cookie bar and shaved coconut, if desired.
Chia Seed Pudding
- 3 teaspoons chia seeds
- 1 cup almond milk
- 1 SimplyProtein Lemon Crispy Bar
- In glass jar or bowl, stir chia seeds and almond milk. Let rest 5 minutes then stir again.
- Cover pudding in refrigerator; allow to set 1-2 hours or overnight.
- Crumble lemon crispy bar and mix into pudding or cut into sticks for dipping.
(Family Features) Snacks are a way of life for people of all ages, but especially children, who consume about 25% of their daily calories from snacks, according to research published in the “Journal of Nutrition Education and Behavior.” Providing nutritionally balanced snacks for your children at home can make for a happy and healthy day.
Planning snacks that are as delicious as they are healthy is a winning solution, and snacks are a simple way to add more nutrition to your child’s diet.
For example, low-fat and fat-free dairy foods are essential to children’s growth and overall wellness. They provide calcium and vitamin D, two nutrients kids don’t get enough of, according to the 2015 Dietary Guidelines for Americans. The guidelines recommend 2-3 servings of low-fat and fat-free dairy foods every day, depending on the child’s age.
Giving kids a role in the preparation can give them added incentive to enjoy healthy treats, and these recipes are all easy enough that kids can make them on their own (or with minimal assistance). Giving your kids the ability to play a role in the kitchen and create is a gift that can last a lifetime. The culinary skills they develop early in life can give them the confidence and know-how to cook nutritious meals for themselves as teens and adults.
Dairy: Did You Know?
Dairy foods can add taste and versatility to your plate, but they also deliver a unique package of essential nutrients important for good health.
- Milk has a unique combination of nine essential nutrients: protein; calcium; potassium; phosphorus; vitamins A, D and B12; riboflavin and niacin. Each of these nutrients is a key ingredient of milk and they all work together to help keep bodies healthy.
- Milk, cheese and yogurt are good sources of high-quality protein, which is essential for growth and maintenance of muscle and other proteins within the body.
- Enjoying dairy foods like milk, cheese and yogurt as part of a healthy diet is associated with many health bonuses, including reduced risk of heart disease, Type 2 diabetes and high blood pressure.
Get more ideas to get kids cooking and snacking smart at milkmeansmore.org.
Red, White and Blue Greek Yogurt Bark
Prep time: 5 minutes
- 3 cups plain non-fat Greek yogurt
- 1/3 cup honey, plus additional for drizzling (optional)
- 1 teaspoon vanilla
- 1/2 cup strawberries, sliced into rounds
- 1/2 cup blueberries
- 1/2 cup raspberries, halved
- In medium mixing bowl combine Greek yogurt, 1/3 cup honey and vanilla.
- On parchment paper-lined baking sheet, spread Greek yogurt mixture to 1/4-inch thickness. Press strawberries, blueberries and raspberries into yogurt. Freeze at least 3 hours. Break into pieces upon removing from freezer.
Peanut Butter Yogurt Dip
Prep time: 5 minutes
- 3/4 cup vanilla Greek yogurt
- 1/4 cup peanut butter
- 1 dash cinnamon
- apples, graham crackers or other dipper of choice
- In bowl, six Greek yogurt, peanut butter and cinnamon until smooth.
- Serve with apples, graham crackers or another dipper of choice.
Good Morning Yogurt Parfait
Prep time: 5 minutes
- 1/2 cup sliced or diced fruit, any variety
- 6 ounces low-fat or fat-free vanilla yogurt
- 1/4 cup granola or other cereal (optional)
- In small bowl or cup, layer fruit and yogurt, starting with fruit on bottom. Top with cereal or granola, if desired.
- Note: This recipe can be made using low-fat or non-fat cottage cheese sweetened with honey and cinnamon.
Frozen Banana Pops
Prep time: 2 hours
- 4 large bananas, peeled
- 8 wooden ice pop sticks
- 2 cups vanilla non-fat Greek yogurt
- 1/2 cup creamy natural peanut butter
- Cut each banana in half and carefully insert wooden ice pop stick in bottom of each , about one-third into banana. Place bananas on large baking sheet lined with parchment paper. Freeze bananas until partially frozen, about 30 minutes.
- Carefully dip each banana in tall pint glass of vanilla yogurt to coat, leaving 1/2-inch at bottom of banana uncoated. Return yogurt-coated bananas to parchment paper-lined baking sheet and freeze until completely firm, about 1 hour.
- Microwave peanut butter until smooth and creamy, about 30-45 seconds. Drizzle peanut butter evenly over bananas then place on baking sheet to freeze until peanut butter is firm, about 30 minutes.
- Serve immediately or wrap each banana in plastic wrap and store in freezer up to 3 months.
(Culinary.net) Feeding an entire family can be difficult enough on its own with busy evenings full of hustle and bustle. One additional factor that can cause even more headaches is dealing with a picky eater, especially a child whose preferred menu ranges from hot dogs to candy.
If you’re looking to widen the palate of your picky eater (or eaters), consider these tips to start down a path toward a more expansive slate of family meals.
Loading up your little ones’ plates with steamed veggies and sauteed fish may be a surefire way to send them to the pantry for a less nutritious snack. Instead, try combining personal favorites with small portions of foods you’d like to introduce, such as chicken nuggets alongside green beans or topping pizza with black olives.
Don’t Force It
While it can be frustrating to constantly hear “no” to fruits and veggies, forcing them upon children may turn them away for good. In addition, a struggle over eating certain foods may create a constant sense of frustration around mealtime, which may only decrease a child’s desire to expand his or her horizons.
Create a Fun Experience
Remember not every meal has to include something new. On occasion, mix up mealtime by serving your children’s favorites, even if it’s as simple as a hamburger or as creative as breakfast for dinner.
Bring Your Sidekicks to the Store
Introducing your children to the place your family’s food comes from may help them feel more comfortable with new flavors. Plus, by letting them in on the shopping process, you can have some help choosing foods they’re more likely to be willing to try.
Let Children Help Cook
Much like choosing their own ingredients increases the likelihood they’ll try something new, perhaps becoming part of the cooking process can help children see how a meal comes together. It doesn’t have to be a gourmet experience – simply seasoning roasted asparagus with salt and olive oil, for example, can introduce your up-and-coming chefs to the kitchen while helping make the cooking (and eating) process a fun adventure.
For more food tips and kid-friendly recipes, visit Culinary.net.
Photo courtesy of Getty Images
Among the many monthly expenses that are simply unavoidable, buying groceries is one of the few that's squarely in your own control. While it's a necessity you can't eliminate from your budget completely, there are some simple ways to save a few bucks during future grocery runs.
One of the easiest ways to spend more money (and time) than you intend to at the store is to go in without a list of items you need. Spend a few moments considering the meals you'd like to make in the near future then write down exactly which ingredients you need.
Evaluate Shopping Frequency
Overbuying perishables like fruits and veggies is one of the many ways food is wasted, but going to the store every day is an inefficiency all its own. Try making a grocery trip once per week on a day you have ample time to think through what you need, how much you need and how long it will last.
Say "No" to Snacks
It might be difficult to avoid the temptation, but skipping the snack aisles can improve your finances and your diet. While it's unnecessary to completely eliminate your favorite snacks, limiting your consumption of foods like potato chips, candy and more can save you money and lead to more nutritious eating habits down the line.
Avoid Unnecessary Purchases
Similar to walking past the snack section, pay careful attention to how often you load your cart with items from special stands and end-of-aisle displays. For one, these foods are unlikely to be part of your "must-have" list, and second, there's a decent chance these are specialty items with marked up prices.
Store Food Properly
While it may not directly pertain to shopping, learning how to store the foods you do purchase can help them stay fresh longer, which can help cut down on trips to buy more. Freezing meat in freezer-safe bags, keeping potatoes in a cool area and other appropriate food storage methods can lead to more efficient use.
Find more food tips and tricks at Culinary.net.
Photo courtesy of Getty Images
(Family Features) The early morning chaos and activity-packed evenings of the back-to-school season can make finding time to connect challenging. Throughout the day, there can be small windows of time that your family can make the most of – even if only for a few moments that matter.
“As a busy mom, I know how hard it can be to find time to slow down with the kids,” said Dr. Tanya Altmann, pediatrician and parenting expert. “After-school snack time is my secret weapon. It’s a time we can all pause for a few minutes before running out the door to soccer or starting homework. As a doctor, I’ll take any extra opportunity to provide the nutrients my kids need. That’s why I focus on nutrient-rich snacks, which always include milk in our house.”
Most Americans, including kids, fall short on the recommended three daily servings of real milk and milk products for kids ages 9 and up, according to the USDA Dietary Guidelines Advisory Committee. Adding real dairy milk to afternoon snack time is an easy way to get kids nutrients they need to grow up strong, which is one less thing for parents to worry about.
“The great thing about milk is that kids already love it, so it’s an easy way to get protein and other essential nutrients they need to fuel their after-school activities and meals,” pediatrician Dr. Ilan Shapiro said. “It’s not a battle to get them to drink it like so many foods can be.”
You can make the most of snack time with simple, fun recipe ideas like Harvest Fruit and Oat Energy Bites, which are a quick way to fuel up. Pairing these with an 8-ounce glass of real milk provides protein and essential nutrients kids need to power through after-school homework or activities.
Snacking recipes are not only easy to make, but also easy to plan. For more tasty on-the-go recipe ideas to try this back-to-school season, and to shop for ingredients, visit milklife.com.
Recipe courtesy of Emily Caruso of Jelly Toast on behalf of Milk. Love What’s Real
Servings: 10, 2 bites per serving
- 1/2 cup milk
- 1 1/2 cups rolled oats, divided
- 2 tablespoons almond nut butter
- 2/3 cup dried apple rings, chopped (soft variety)
- 1/2 teaspoon apple pie spice
- 1 pinch salt
- 1/4 cup dried cranberries or dried tart cherries
- 2 tablespoons chopped pecans or almonds
- 1 glass milk (8 ounces each) per serving
- In bowl of food processor or high-speed blender, combine milk, 1 cup rolled oats, nut butter, dried apple rings, apple pie spice and salt. Pulse until mixture becomes fairly smooth and holds together when rolled. Transfer mixture to medium size bowl.
- Stir in remaining oats, dried cranberries and chopped nuts. Roll mixture into tablespoon-sized balls and place on parchment paper-lined baking sheet. Chill 1 hour, or until firm. Keep bites covered and refrigerated up to 3 days.
- Pair each serving with 8-ounce glass milk.
Nutritional information per serving: 190 calories; 3.5 g fat; 0 g saturated fat; 5 mg cholesterol; 12 g protein; 28 g carbohydrates; 2 g fiber; 150 mg sodium; 334 mg calcium. Nutrition figures based on using fat-free milk and include 8-ounce glass fat-free milk.
Photo courtesy of Emily Caruso of Jelly Toast on behalf of Milk. Love What’s Real
(Family Features) Save time and serve up better-for-you lunches, snacks, desserts and after-school energy boosts with these simple and affordable recipes.
By packing quick and easy lunches, you can have your kids set for each busy day without sacrificing time together. Shopping for your grade-A, back-to-school essentials at a store like ALDI means you’ll use quality ingredients to prepare fun, better-for-you lunchboxes and more.
Consider these eight recipe ideas to pack a better lunchbox. Get schooled in savings and check out aldi.us to find more back-to-school inspiration.
- Secret Veggie Turkey Nuggets – Sneak those all-important veggies into your child’s lunch with these baked nuggets that combine ground turkey, cauliflower, zucchini and onions. Add a favorite dipping sauce to the lunchbox for a tasty, nutritious midday meal.
- Bento Box Lunch – If your child is adventurous when it comes to flavors, combine a turkey sandwich roll, quinoa salad, broccoli salad and cinnamon apples in this full-flavored bento box.
- Fruit Leather Wraps – Snack time doesn’t have to mean candy and other unhealthy options. Instead, provide a sweet treat that’s all-natural with blueberries and raspberries in these fruity wraps that are both guilt- and gluten-free.
- Tropical Granola Bar – One of the most versatile snacks to enjoy nearly any time of day: granola bars. This homemade version combines dried fruit with pumpkin flax and quick oats for a sweet, nutritious treat.
- Peanut Butter Granola Bites – Make dessert a more nutritious venture with the classic combination of peanut butter, fruit and honey. These small bites of savory flavor can be ready in just 12 minutes for a nighttime snack the whole family can share.
- Strawberry Yogurt Bars – The nutritious combination of oats and strawberries makes for a tasty treat. This kid-friendly recipe is an easy option to make ahead and serve anytime.
- Tropical Superfruit Smoothie – It only takes six natural ingredients and five minutes to make a supercharged after-school snack.
- Carrot Pineapple Smoothie – Before diving into the evening’s homework assignments, help your little learner refuel with fruits and veggies in this creamy smoothie.
Save time by creating quick recipes made with nutritious, fresh milk
(Family Features) Summer is busy, so a helping of no-cook options, especially those you can make in advance, are welcomed by many home chefs. When you shop online for groceries and include fresh, cold milk in your basket, you can make every second of summer count.
When you mix summer favorites with real dairy milk, you serve nutrients your kids need with the flavors they love. Try these five flavorful recipes that feature fresh milk so you can “breakfast and chill” with your kids this summer.
Creamy Green Goddess Smoothie – Drink your vegetables with this take on your favorite salad that kids love, too. The goodness of this Green Goddess Smoothie starts with fresh milk mixed with avocado, spinach, banana and pineapple.
Acai Bowl – You’ll say “ahh” to acai when you blend a batch of this antioxidant-rich Brazilian berry with ice-cold, fresh milk and top your bowl with coconut, granola and fresh fruit.
Creamy Vanilla Berry Ice Pops – These Creamy Vanilla Berry Ice Pops are perfect for breakfast or as a snack. This recipe includes farm-fresh milk and in-season berries, so this homemade option is a more nutritious option than store-bought ice pops.
Berry Berry Smoothie – There’s a reason not to mess with the classics – almost everyone loves them. For an easy and delicious summertime smoothie, simply mix ice-cold milk with fresh berries, honey and vanilla. This chilled combination can satisfy even the pickiest palates.
Super Food Smoothie – Fresh ingredients, including cold milk, make this smoothie super tasty, super fast and super easy. Blend blueberries and bananas with your pantry staples, including honey and vanilla extract, for a tall, frosty glass of delicious.
(Family Features) There’s no time like a hot summer picnic to let your patriotic spirit show. These all-American snacks featuring a classic favorite fruit – watermelon – are the perfect solution for nearly any summertime celebration.
Watermelon is a patriotic picnic staple for countless reasons, not the least of which is that it’s a beloved treat that many people associate with memories from childhood. However, nostalgia isn’t the only reason adults are just as likely to gravitate toward watermelon at a summer event. Its sweet, cool and refreshing flavor also makes it a favorite for all ages.
From a practical standpoint, watermelon is also quite portable, versatile and easy to serve, and with a composition of 92% water, it’s a simple way to sneak in some extra hydration on a hot day. Another benefit is its value; watermelon is one of the best values in the produce section among fruit, and just one watermelon can feed up to three dozen people.
Serving watermelon at a party can be as simple as slicing wedges, or you can prepare a dish such as:
- A fruit basket, with the rind serving as a colorful bowl to hold the watermelon and other fresh fruits.
- A charcuterie board with a selection of fruit, cheese and protein for simple snacking.
- Creamy parfaits, perfect for a summery brunch or alternative to more traditional desserts.
- A creatively colorful and patriotic “cake” that makes for a tasty centerpiece on the dessert table.
Find more ideas for incorporating watermelon into your summer festivities at watermelon.org.
Easy Summer Thirst Quencher
A simple fruit-infused water can give your summer event an instant upgrade in no time at all. Add extra dimension and complexity to the flavor by adding some of your favorite herbs like basil and mint.
- 2 cups watermelon balls or cubes
- 1 cup other fruit, such as berries
- herbs, such as basil or mint
- Place watermelon, fruit and herbs in pitcher and cover with water. For best flavor, allow to chill in refrigerator at least 30 minutes before serving.
Red, White and Blue Watermelon Parfait
- 1 cup blueberries
- 1 container (6 ounces) Greek yogurt (vanilla, lemon or coconut)
- 1 cup watermelon, plus three pieces diced watermelon
- whipped cream, for serving
- In pint canning jar, layer blueberries, yogurt and 1 cup watermelon. Top with whipped cream and garnish with three diced watermelon pieces.
Note: To make ahead or make thicker, drain Greek yogurt on paper towels to absorb some liquid.
Patriotic Fruit Salad
- 1 watermelon
- Slice 1/4 inch off bottom of watermelon, lengthwise, to create stable base.
- Use pencil to draw zig-zag lines for basket opening. Using paring knife, make cuts through rind.
- Carefully remove top section, pull out large chunks of flesh and cut them into 3-by-3-inch squares.
- Trim 3/4-inch thick slices off squares to use for cutting out stars with 1 1/2-3-inch, star-shaped cookie cutters.
- Use ice cream scoop to remove flesh from inside basket and cut scoops into quarters for fruit salad. Place in bottom of basket. Add honeydew and blueberries; stir to combine.
- Cut out white stripes from honeydew.
- Garnish top of fruit salad with watermelon stars, honeydew stripes and blueberries.
Patriotic Charcuterie Board
- 1/2 medium seedless watermelon, cut into wedges
- 1/2 cup fresh raspberries
- 1 1/2 cups fresh blueberries
- 10 strawberries (dipped in white chocolate, if desired)
- 5 ounces fresh goat cheese
- 1/2 cup toasted, salted cashews
- 2 ounces cured meats like prosciutto, pancetta, coppa, salami, soppressata, sausage or pepperoni
- 1 Honeycrisp apple, cored and sliced
- lemon juice
- fresh basil leaves
- On large board or platter, arrange watermelon, raspberries, blueberries, strawberries, cheese, cashews, meat and apples. Drizzle fruit with lemon juice. Garnish with basil leaves before serving.
Flag Kebab Cake
- 1 pint fresh, washed blackberries
- 12 wooden skewers
- 1 seedless watermelon, flesh cut into 1-inch cubes
- 1 angel food cake, cut into 1-inch cubes (white part only)
- dips, such as yogurt, chocolate, caramel or marshmallow (optional)
- Thread five blackberries on each of five skewers, followed by alternating watermelon and cake cubes.
- On remaining skewers, alternate watermelon and cake so first and last cubes are watermelon. Place skewers on platter; fruit and cake will create stars and stripes when lined properly.
- Serve with dips, if desired.
(Family Features) The summer months offer seemingly endless opportunities to enjoy the warm weather with friends and family. Serving crowd-pleasing foods and drinks can go a long way toward a successful gathering, whether you’re hosting a brunch, relaxing by the pool or throwing a backyard bash.
Regardless of the occasion, a store like ALDI has everything you need to savor summer, including entertaining items and high-quality ingredients, without the premium price tag. When you make this one-stop shop your destination for summer essentials, you can get more of what you love for less.
Find more seasonal recipe ideas like these appetizers, main dishes, desserts and drinks at ALDI.us.
Grilled Avocados with Vegetable Relish – Boost a favorite summer flavor like avocado by using your grill. Start by slicing the avocados and removing the pits before grilling flesh-side down. Fill with a vegetable relish mixture of tomatoes, bell peppers and onions then sprinkle with feta cheese.
Citrus Popping Kale Salad – This light and refreshing salad is a perfect make-ahead meal-starter. Made with a quinoa base, the combination of kale, mangoes, cranberries, toasted almonds and crumbled goat cheese provides a unique mix of flavors.
Grilled Strip Steak Skewers with Pear Slaw – Skewers are a summertime favorite that can be easily customized to meet the tastes of your guests. This version features steak marinated in a soy sauce mixture, cooked on a grill pan and served over a bed of cabbage, carrots, radishes, onions and julienned pears.
Grilled Pear and Apple Pork Tenderloin – Combining a sweet yet savory glazed pork tenderloin with a side of fresh apple and pear (or peach) wedges, this simple dish is an ideal accompaniment to a day or night spent dining al fresco.
Frozen Greek Yogurt with Blueberries – Summer calls for frozen treats, and you can put a healthier spin on dessert by substituting frozen yogurt for ice cream. Just blend blueberries, lemon juice and vanilla with Greek yogurt and freeze for a perfect indulgence on a warm afternoon.
Freezie Fruit Pops – Mix and match assorted fruits like kiwi, strawberries, grapes, blueberries, pineapple, peaches and more with fruit juices. Once mixed, freeze to create healthy fruit pops. For a grown-up version, substitute wine for the juice.
Very Berry Chiller with Lemonade Ice Cubes – When looking for a way to cool off on a hot summer day, reach for a combination of classic summer flavors. Freeze lemonade overnight in an ice cube tray then drop the cubes in a pitcher of blended blueberries, strawberries, blackberries and raspberries for a sweet, refreshing beverage.
SanGrita – A refreshing twist on a traditional Spanish punch, this adults-only beverage calls for blending frozen lime bars with sangria and garnishing with strawberries and blueberries to your liking.
(Family Features) As a parent, instilling healthy eating habits in your children at an early age can aid in proper growth and development. Eating well goes a long way toward maintaining a healthy weight, increasing energy levels and improving moods while also reducing risk of obesity and other chronic issues such as heart disease and diabetes later in life.
Set your children on a path to making lifelong nutritious choices with these tips:
Foster independence. Allowing your children to help with shopping and meal prep can aid in them taking ownership of what they’re eating. Start by divvying up easier tasks such as setting the table then work toward creating snacks and meals on their own. These Rainbow Fruit Parfaits are simple for kids to assemble – just set the ingredients out and let them layer – and can serve as a healthful on-the-go breakfast or after-school snack.
Offer balanced options. Children require balanced diets made up of all three major food groups, including fruits and vegetables, for proper development. Looking for the Produce for Kids logo next to nutritional, family-friendly items at the grocery store is an easy way to identify healthy food choices while also supporting local organizations that help children and families in need.
Be a role model. Typically, your children will follow your behaviors, which includes the types of foods they select at mealtimes. Eating a rainbow of fruits and vegetables can help ensure your family is getting a complete range of nutrients. For example, a recipe like this Rainbow Buddha Bowl provides a combination of fresh and roasted vegetables that can be customized to meet your family’s tastes. Thinking about how many colors you eat in a day may inspire your kids to do the same, which can foster a lifetime of healthy eating habits.
To find more healthy meal inspiration, including more than 500 registered dietitian- and family-tested recipes, visit produceforkids.com.
Rainbow Fruit Parfaits
Recipe courtesy of Produce for Kids
Prep time: 10 minutes
- 1/2 cup sliced strawberries
- 2 mandarins, peeled and segmented
- 1/2 cup chopped pineapple
- 2 kiwis, peeled and chopped
- 1/2 cup blueberries
- 1/2 cup red seedless grapes
- 1 cup vanilla Greek yogurt
- In parfait glasses, layer strawberries, mandarins, pineapple, kiwis, blueberries and grapes.
- Top each fruit parfait with yogurt.
Rainbow Buddha Bowl
Recipe courtesy of Jodi of Create Kids Club on behalf of Produce for Kids
Prep time: 30 minutes
- 1 medium sweet potato, peeled and diced
- 1 cup broccoli florets
- 1/2 small purple cabbage, sliced
- 1 tablespoon olive oil
- salt, to taste
- pepper, to taste
- 2 cups quinoa, cooked according to package directions
- 1 cup red cherry tomatoes, quartered
- 1/2 cup yellow cherry tomatoes, quartered
- 1 avocado, sliced
- 4 tablespoons yogurt ranch dressing
- Heat oven to 425° F.
- Place sweet potatoes, broccoli and cabbage on baking sheet lined with parchment paper. Toss with oil and season with salt and pepper, to taste. Bake 15-20 minutes, or until potatoes are soft.
- Divide cooked quinoa into four bowls. Top with roasted sweet potatoes, broccoli, cabbage, red tomatoes, yellow tomatoes and avocado.
- Drizzle with dressing.
Source: Produce for Kids