Parenting U: Child Nutrition - Recipes


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Dr. Amy Belko of Olympia Pediatrics shares healthy recipes for kids.

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Parenting U: Child Nutrition - Recipes

  1. 1. RecipesAmy Belko, PhD, MD, FAAP Olympia Pediatrics 360.413.8470
  2. 2. BLENDER DRINKSMONKEY SHAKE1 banana¾ cup plain yogurt¼ cup orange juice1-2 tsp honeyCombine in a blender.FRUIT FROTH3 cups water1, 6 oz can frozen juice concentrate1 cup powdered dry skim milk1 bananaSprinkle of nutmeg or cinnamonWhip in blender and serve.ALOHA SHAKE1 can unsweetened pineapple with water1 large banana1 cup skim milkCombine in blender and whip until frothy.FRUIT YOGURT POPS8 oz plain yogurt2-3 bananas1, 6 ounce can frozen orange juice concentrateMix in blender. Pour into freezer molds and freeze.SNACKSANTS ON A LOGCelery SticksLow fat cream cheese or peanut butterRaisins or dried cranberriesSpread cheese/peanut butter into the valleys of celery. Position ants.PINEAPPLE POP1 pineapple wedge2 tsp wheat germInsert popsicle stick into pineapple and roll in wheat germ. Stand in jar and freeze.BAKED BANANAS, PEARS and APPLES2 bananas, pears, apples, lemon juiceBrown sugarCinnamonPreheat oven to 350 degrees. Peel bananas, slice LENGTHWISE. Slice pears and apples. Arrange in greasedpie plate. Sprinkle sparingly with brown sugar, lemon, and cinnamon. Bake for 15 minutes. Page 1 of 4
  3. 3. SWEET POTATO BALLS16 oz. can sweet potatoes or yams.8 oz. can crushed pineapple (unsweetened).1 cup cornflakesPreheat oven to 350 degrees. Drain potatoes or yams and mash with a fork. Drain pineapple, add topotatoes. Roll into balls. Crush cornflakes in plastic bag with rolling pin…put crumbs in bowl. Roll balls incrumbs. Place on foil lined cookie sheet. Bake at 350 degrees for 15-20 minutes.CHOCOLATE PUDDING WITH HIDDEN PUMPKIN OR SQUASH1, 6 oz package instant chocolate puddingCut back from 3 cups to 2 cups cold milk.1 cup canned pumpkin or squash.Prepare pudding per directions except substitute pumpkin/squash or 1 cup milk.BOXED BROWNIES WITH HIDDEN SURPRISE1 box store bought brownie mix.½ cup -1 cup pureed black beans.Egg, oil, liquids as per directionsCombine liquid ingredients with pureed beans. Add to brownie mix. Cook as directed.BOXED CUPCAKES WITH HIDDEN SURPRISE1 box cake mix1 cup canned pumpkin or 1 cup pureed white beans.¼ cup water2 Tablespoons vegetable oil2 large eggs plus 1 extra egg white (or 3 egg beaters)6 ounces flavored yogurtPreheat oven to 350 degrees. Coat cupcake pan with non-stick spray. Combine cake mix and allingredients. Beat until smooth about 2 minutes. Bake until done (read box directions).ICING1 cup powdered sugar.1 cup powdered skim milk.Very hot waterFruit juiceCombine sugar and milk. Add ½ cup fruit juice and hot water to desired consistency. Spread on cupcakes.QUICK LUNCHESPOCKET SALAD SANDWICHES1 pita pocket bread (whole wheat or regular)1 Tablespoon salad dressingFilling stuffersCut 1-2” off one edge of pocket and stuff with fillings, drizzle dressing.Fillings:Shredded lettuce, sliced avocado, grated carrot, sliced olives, bean sprouts, sliced cucumber, sliced apple,raisins, nuts, sunflower seeds, shredded meats, cottage cheese, hummus, tuna, grated cheese. Page 2 of 4
  4. 4. FLYING SAUCERS4 Pita breads cut around their edges (or English muffins)6 oz. Monterey jack cheeseSliced hard curd tofu16 slices pepperoniLay circles of pita bread on a broiler pan. Sprinkle with cheese and tofu if desired. Put pepperoni oneach. Broil until bubbly.BOXED MACARONI AND CHEESEPrepare boxed macaroni and cheese according to directions. When preparing cheese sauce, add either2 Tablespoons pumpkin, 2 Tablespoons pureed white beans, 2 Tablespoons tofu, mashed.FROZEN WAFFLE SANDWICHWaffles, frozenFruit flavored yogurtSpread yogurt on one waffle. Top with another waffle making a sandwich. Freeze.REVERSE SANDWICHESBreadsticks, celery or carrotsCheese, meats sliced thinWrap cheese and meats around breadsticks or celery/carrot.ZOO SANDWICHESFlatten bread slices with rolling pin. Spread bread with desired filling (peanut or almond butter, meatsetc.). Cut shapes out of sandwich with animal cookie cutters.CREAMY DIP FOR VEGGIE STICKS¾ cup to 1 cup skim milk cottage cheese¾ cup skim milkSeasonings (salt, pepper, garlic etc)Blend all ingredients until smooth and creamy. Serve in small cups for dipping.PINK OR PURPLE PANCAKES1 cup commercial pancake mix¾ cup water½ cup yogurt1 tsp vanilla½ cup frozen blueberries pureed (or ½ cup raspberries pureed)1 Tablespoon canola oilCombine wet ingredients in a blender. Pour into bowl. Add pancake mix. Mix but don’t over mix…battershould be lumpy. Cook on griddle.FORTIFIED CANNED SOUP1 can soup½ cup prepared noodles, macaroni, or rice.½ cup pureed zucchini, or canned white beans, or canned black beansAdd soup to pot on stove. Dilute with water if directed. Add pureed veggies and extra noodles ormacaroni. Cook. Page 3 of 4
  5. 5. SALAD IN A CONEFlat bottomed ice cream conesLettuce leaves, grated carrots, dried fruit, nutsCottage cheeseCherry tomato or grapeLine inside of ice cream cone with lettuce. Mix cottage cheese with carrot, dried fruit, nuts etc. Addscoop of mixture into ice cream cone. Top with tomato or grape.LARGER FARESTONE SOUPAbout 2 quarts water simmering on stove1 large smooth stone scrubbed and boiled to sterilizeSalt and pepper5 carrots washed and cut into chunks3 cups cabbage1 pound stew meat, cut into small pieces, browned ahead4 potatoes washed and diced1 cup barley rinsed1 cup milk if desiredCook your stone soup until potatoes are tender and barley cooked, approximately 1 hour.BROCCOLI NO-CRUST QUICHE1 tablespoon butter or margarine10 ounce package frozen chopped broccoli or 2 cups fresh8 oz shredded cheddar cheese (or 4 oz. feta 4 oz. cheddar)1 pint small curd cottage cheese2 tablespoons copped fresh parsley4 large eggs1/3 cup flourSalt and pepperPreheat oven to 350 degrees. Grease a 9” pan. Cook and drain broccoli. Crumble cheese into a largebowl. Add cottage cheese, parsley and broccoli. In a separate bowl, whisk eggs with flour, salt andpepper. Add to broccoli-cheese mixture. Spread in pan and bake at 350 for about 45 minutes until knifecomes out clean.CRISPY SEASONED CHICKEN10 pieces chicken½ cup milk½ cup bread crumbs mixed with ½ cup wheat germ1 cup parmesan cheese6 tablespoons sesame seeds (or chopped sunflower seeds)Preheat oven to 350 degrees. Rinse chicken, pat dry. Combine dry ingredients. Dip chicken into milk theninto dry mixture. Place chicken in shallow pan and bake at 350 for approximately 1 hour. Page 4 of 4