Delicious Recipes: Fueling Growing Bodies

Providing nutritious and delicious meals for kids is essential for their growth and overall health. Here are a few recipe ideas that combine both nutrition and taste:

Veggie-packed pasta Recipe:

Ingredients:

• Whole wheat pasta
• Assorted vegetables (e.g., bell peppers, zucchini, carrots, broccoli)
• Tomato sauce (low sodium)
• Olive oil
• Garlic
• Grated Parmesan cheese (optional)

Instructions:

• Cook the pasta according to package instructions.
• In a separate pan, sauté minced garlic in olive oil.
• Add the chopped vegetables and cook until slightly tender.
• Stir in the tomato sauce and simmer until heated through.
• Toss the cooked pasta with the vegetable sauce.
• Serve with a sprinkle of Parmesan cheese on top.

Rainbow fruit skewers with yogurt dip:

Ingredients:

• Assorted fruits (e.g., strawberries, pineapple chunks, grapes, kiwi, blueberries)
• Greek yogurt
• Honey (optional)

Instructions:

• Cut the fruits into bite-sized pieces.
• Thread the fruit pieces onto skewers in a colorful pattern.
• In a small bowl, mix Greek yogurt with a drizzle of honey for sweetness.
• Serve the fruit skewers with the yogurt dip on the side.

Quinoa and vegetable stir-fry:

Ingredients:

• Quinoa
• Assorted vegetables (e.g., bell peppers, snap peas, carrots, corn)
• Tofu or chicken (diced)
• Low-sodium soy sauce
• Sesame oil
• Garlic powder
• Ginger powder

Instructions:

• Cook quinoa according to package instructions.
• In a pan, heat sesame oil and add diced tofu or chicken.
• Stir-fry the protein until cooked through, then set aside.
• In the same pan, add the chopped vegetables and cook until crisp-tender.
• Return the protein to the pan and add cooked quinoa.
• Season with low-sodium soy sauce, garlic powder, and ginger powder.
• Stir-fry until well combined and heated through.

Baked chicken nuggets:

Ingredients:

• Skinless, boneless chicken breasts (cut into nugget-sized pieces)
• Whole wheat breadcrumbs
• Parmesan cheese
• Paprika
• Garlic powder
• Egg (beaten)
• Olive oil (or cooking spray)

Instructions:

• Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
• In a bowl, mix breadcrumbs, Parmesan cheese, paprika, and garlic powder.
• Dip each chicken piece into the beaten egg, then coat with the breadcrumb mixture.
• Place the coated chicken nuggets on the baking sheet.
• Lightly drizzle olive oil or spray with cooking spray over the nuggets.
• Bake for 15-20 minutes or until golden brown and cooked through.

These recipes offer a balance of essential nutrients, including whole grains, lean protein, and a variety of colorful fruits and vegetables. Feel free to modify the recipes based on your child’s preferences and any dietary restrictions they may have.