During this coronavirus pandemic, many of us are at home with our families and we need to find ways to entertain the kids (young and old) while keeping everyone healthy. A great way to bond with your young ones is to cook with them. Take this opportunity to teach them how to cook, a skill that will benefit them throughout their lifetime. According to one study from the Journal of Nutrition Education and Behavior, kids with strong cooking skills are more likely to eat healthier as an adult. And, many parents find that when their kids are involved in the making of a meal (whether it’s the cooking, shopping, or growing of the food) the kids are more likely to try the food – which can be a good trick for those picky eaters out there. Here are some ideas for nutritious foods that you and your family can make together this week!
Peanut Butter Balls (from thehealthymaven.com)
- 1 1/2 cups rolled oats
- 1/2 cup vanilla whey protein powder (about 2 scoops)
- 1/2 tsp cinnamon
- 1 T chia seeds
- 1/2 cup smooth natural peanut butter (or any nut butter)
- 3 T natural honey
- 1 tsp vanilla extract
- 1/3 cup raisins, chocolate chips, craisins or preferred add-in
- 2–4 T liquid (almond milk, milk, water etc…)
- Add oats, protein powder, cinnamon and chia seeds to a large bowl.
- Add in peanut butter, honey and vanilla extract. Stir to combine.
- Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.
- Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
- Roll into balls using hands.
- Place in a container to set in the fridge for at least 30 minutes.
- Store in fridge until ready to eat.
Baked Parmesan Zucchini Fries (from damndelicious.net)
- 4 zucchini, quartered lengthwise
- 1/2 cup freshly grated Parmesan
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 2 tablespoon chopped fresh parsley leaves
- Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
- In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
- Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
- Serve immediately, garnished with parsley, if desired.
Salad in a Jar
- Chopped lettuce
- Diced Bell Peppers
- Diced Cucumbers
- Diced Avocado
- Sliced Carrots
- Sliced Celery
- Layer your favorite salad ingredients in a Mason Jar
- Cover the Mason Jar and save the salads in the refrigerator for up to 7 days
- When you’re ready to eat one, pull it out of the fridge, add in your favorite salad dressing, and shake!
Cookie Cutter Fruit Salad
- Slice the cantaloupe and water melon into sheets. Core the apples and slice them into rings.
- With your favorite cookie cutters, cut shapes into the cantaloupe, watermelon, and apples.
- Halve the grapes
- Mix together all the ingredients and enjoy!
Mini Pepper Pizzas (from delish.com)
- 4 bell peppers, halved and cored
- 1 tbsp. extra-virgin olive oil
- Kosher salt
- Freshly ground black pepper
- 1/2 c. pizza sauce
- 2 c. shredded mozzarella
- 1/2 c. finely grated Parmesan
- 1/3 c. mini pepperoni
- 1 tbsp. chopped parsley
- Preheat oven to 350°. On a sheet tray, drizzle peppers with olive oil and season with salt and pepper.
- Spoon sauce onto each pepper half. Sprinkle with mozzarella and Parmesan and top with pepperoni. Bake for 10 to 15 minutes, until the peppers are crisp-tender and the cheese is melted.
- Garnish with parsley before serving.
- Greek Yogurt
- Decorations (sprinkles, dark chocolate chips, raisins, shredded coconut, nuts)
- Core and slice the apples into rings.
- Spread Greek yogurt over the apples to resemble a donut with icing
- Decorate your ‘donuts’ with whatever you’d like!
Baked Kale Chips (from foodnetwork.com)
- 1 head kale, washed and thoroughly dried
- 2 tablespoons olive oil
- Sea salt, for sprinkling
- Preheat oven to 275 degrees
- Remove the ribs from the kale and cut into 1 ½ inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.