Healthy Children - March 2013

 

Kid Friendly Recipes

Trees in a Broccoli Forest

This fun recipe allows kids to be creative with their food.

Makes 4 servings
Ingredients
2 carrots, peeled
3 cups of broccoli florets
4 cherry tomatoes
3 Tbsp parsley leaves
Dipping Sauce
¼ cup plain non-fat yogurt
¼ cup low-fat sour cream
2 teaspoons honey
2 teaspoons spicy brown mustard
Preparation
1. To prepare dipping sauce, combine yogurt, sour cream, honey and mustard in a small bowl.
2. Hold carrots against cutting board and trim off ends. Cut each carrot in half, crosswise, then lengthwise to make four pieces. Arrange each plate by putting two carrot pieces side-by-side in the center. Arrange broccoli around the carrots forming a cluster. Arrange the tomates at the top of the plate.
3. Spoon dip around the base of the carrots and sprinkle with parsley.
Nutrition Info Per Serving
Calories 73
Fat 1.5g
Sodium 88mg
Carb 13g
Fiber 3g
Vitamin A 180%
Vitamin C 100%
Calcium 10%
Iron 4%

Fruity Breakfast Parfait

Breakfast is an easy time to include fruit in a child’s diet. This easy breakfast parfait is as fun for kids to make as it is to eat!

Makes 4 servings
Ingredients
2 cups chopped fresh or canned pineapple
1 cup frozen raspberries, thawed
1 cup low-fat vanilla yogurt
1 firm, medium banana, peeled and sliced
1/3 cup chopped dates
1/4 cup sliced almonds, toasted
Preparation
1. In glasses, layer pineapple, raspberries, yogurt, banana, and dates.
2. Sprinkle the top with almonds.
Nutrition Info Per Serving
Calories 207
Fat 4.2g
Sodium 42mg
Carb 41g
Fiber 5g
Protein 5.6g
Vitamin A 2%
Vitamin C 70%
Calcium 15%
Iron 4%

Carrot and Raisin Sunshine Salad

This salad is colorful and provides kids with many important nutrients, including vitamin A. It makes a good snack, side dish, or dessert.

Makes 4 to 6 servings
Ingredients
1 pound carrots (5-6) peeled and shredded
½ cup raisins
1 carton (8 oz.) low-fat vanilla yogurt
4-6 iceberg lettuce leaves
Preparation
1. Mix all ingredients together except lettuce leaves in a mixing bowl
2. Cover with plastic wrap and refrigerate for 15 minutes.
3. Toss again before serving. Serve on lettuce leaves.
Nutrition Info Per Serving
Calories 126
Fat 1g
Sodium 95mg
Carb 28g
Fiber 3g
Protein 4g
Vitamin A 310%
Vitamin C 10%
Calcium 10%
Iron 4%

*Vitamin A, Vitamin C, Calcium and Iron listed as % of daily value based on 2,000 calories

Seeing Is Believing

Model healthy eating habits to kids by eating fruits and vegetables often. Kids tend to follow the actions of older family members.

Keeping Your Toddler Safe

  • Modify the shape and texture of firm foods. To avoid choking, cut grapes into quarters, chop apples and firm fruits into very small pieces, and cook carrots and hard vegetables until soft, then cut into small pieces.
  • Keep an eye on small children when they are eating. Small children may eat in a hurry, stuff too much food in their mouths, or chew their food inadequately which may cause a child to choke.
  • Prevent injuries by prohibiting children from running or playing when chewing food. Feed small children only when they are sitting down and are in a relaxed atmosphere. Train toddlers to chew their food thoroughly before swallowing.

 

To find out how many fruits and vegetables you need, plus more recipe ideas, please visit www.fruitsandveggiesmatter.gov