The document presents various healthy recipes suitable for parents, including banana smoothie pancakes, green peach smoothies, bacon-spinach-tomato breakfast egg cups, quinoa-coated chicken nuggets, and homemade protein bars. Each recipe includes detailed ingredients, measurements, and preparation instructions, highlighting nutritious elements like Greek yogurt, oats, and fresh vegetables. Additionally, nutrition facts are provided for each recipe, promoting healthy eating habits for families.

1. Ngee Ann Polytechnic | Healthy Food can be Yummy: A Workshop for Parents
Recipes adapted from: www.superhealthykids.com
by
Nurul ‘Akasyah Binte Adnan | Nur Syazana Bte Suzirman | Jacelyn Ng Jing Hui
My Healthy
Recipe Book

2. Recipe
NUTRITION FACTS
Banana Smoothie
Pancakes
- 2 medium sized – banana
- 3 large egg
- ¼ cup – milk
- ¼ cup – Greek yoghurt, plain
- 2/3 cup – flour
- ½ teaspoon – baking soda
-- 1 – cooking spray
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
1. Add all ingredients to a blender and blend well.
2. Heat a large skillet over medium heat and grease with cooking spray or coconut oil.
3. Pour batter onto skillet to make pancakes of desired size (smaller work better).
When the edges begin to brown, carefully flip pancakes and cook the other side.
4. Serve warm with fruit, yogurt, peanut butter, or other desired condiments.

3. Recipe
NUTRITION FACTS
Green Peach Smoothie
- 1 cup – almond milk, unsweetened
- 2 cup – spinach
- 1 medium – banana
- 1 1/2 cup – peaches, frozen, sliced
- 1 container (4 oz) – Greek Yogurt
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
1. Place all ingredients into your blender and blend until smooth (the greek yogurt is optional)!

4. Recipe
NUTRITION FACTS
Peach Pie Popsicle
- 6 cracker (2-1/2" square) – graham crackers
- 2 cup – Greek yogurt, plain
- 2 medium – peach
- 1/3 cup – honey
- 1/2 teaspoon – cinnamon
- 1/4 teaspoon – nutmeg
- 1 teaspoon – vanilla extract- 1 teaspoon – vanilla extract
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
Makes about 6-8 popsicles,
depending on mold size.
1. Crush graham crackers into crumbs. Set aside.
2. Peel and dice peaches until you have about 2 cups worth.
3. In a small bowl, mix together 2 cups peaches, 2 cups plain Greek yogurt (full fat is creamiest),
1/3 cup honey, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg, and 1 teaspoon vanilla.
4. Spoon peach yogurt mixture into popsicle molds, occasionally sprinkling in a few pinches of
graham crackers as you go.
5.5. Pound the popsicle mold on the counter to settle any air bubbles. Once you're confident air bubbles
are gone, fill each popsicle almost full.
6. Top each pop off with a layer of graham cracker crumbs, gently pressing them into the yogurt just
enough so that they stick.
7. Freeze for 8+ hours. To remove, run the popsicle mold under hot tap water for about 10 seconds.

5. Recipe
NUTRITION FACTS
Bacon - Spinach - Tomato
Breakfast Egg Cups
- 1 – cooking spray
- 4 slice – bacon
- 10 large – egg
- 1/2 cup – cottage cheese, lowfat
- 2/3 cup – cheddar cheese
- 1/2 teaspoon – garlic powder
- 1 cup – cherry tomatoes- 1 cup – cherry tomatoes
- 3 cup – spinach
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
These can be refrigerated for up to a
week and frozen for up to a month
in fridge or freezer-safe containers.
Thawed egg cups can be reheated by
microwaving for 45 seconds.
1. Preheat oven to 350* F. Spray a muffin tin with non-stick spray.
2. Cook bacon according to package directions until slightly crispy. (Stove, oven, or
microwave methods all work).
3. Whisk together eggs in a large bowl. Add cottage cheese, cheddar cheese, garlic
powder, and crumble bacon in. Add cherry tomatoes (cut in half if desired) and spinach.
Rip or cut the spinach into small pieces as you add it. Stir together.
4.4. Pour egg mixture into muffin tin, filling each cup 3/4 of the way full.
5. Bake for about 25 minutes, until the centers are completely set. The edges will
slightly brown.
Allow to cool for a few minutes before removing and serving. Cool to room temperature
before storing.

6. Recipe
NUTRITION FACTS
Quinoa Coated Chicken
Nuggets
- 1 – cooking spray
- 3/4 cup – quinoa, uncooked
- 1 pound – chicken breast
- 1/4 cup – flour, all-purpose
- 1/2 teaspoon – salt
- 1/2 teaspoon – garlic powder
- 1/8 teaspoon – black pepper, ground- 1/8 teaspoon – black pepper, ground
- 1 large – egg
- 3 teaspoon – water
SERVE WITH:
- 2 cup – cauliflower, florets
- 2 cup – broccoli, florets
- 4 medium – kiwi
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
1. Preheat oven to 350° F. Cover a baking sheet with parchment paper and spray with cooking spray; set aside.
2.Cook quinoa according to package directions; salt and pepper to taste.
3.Cut chicken into flat, 2-inch, nugget-sized pieces.
4.In a small bowl, combine the flour, salt, garlic powder, and pepper.
5. In another small bowl, whisk together the egg and water.
6.Working in small batches, coat pieces of chicken with the flour mixture; then, dip in egg mixture to coat completely,
letting the excess egg drip off. Finally, drop into the quinoa, lightly pressing and flipping until all sides are coated.letting the excess egg drip off. Finally, drop into the quinoa, lightly pressing and flipping until all sides are coated.
7. Place quinoa-coated chicken onto the prepared baking sheet; spray with a little extra cooking spray if desired to make
them extra crispy.
8.Bake for 20 minutes or until the outsides are slightly browned and the chicken is cooked through.
9.While chicken is baking, cut cauliflower and broccoli into small florets (if not already purchased that way).
10. Place an inch of water into the bottom of a large pot and add the veggies. Cover and bring to a
boil, cooking for 2-3 minutes or until the desired doneness is reached.
11.11. Serve chicken and veggies with kiwi slices on the side.

7. Recipe
NUTRITION FACTS
Frozen Yogurt Pops
- 1 cup – yogurt, plain
- 1 medium – banana
- 1 cup – mixed berries, frozen
- 1/8 cup – honey
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
1. Toss all ingredients into a high-powered blender and puree. Divide evenly between paper cups.
Cover with aluminum foil and pierce foil in the center with popsicle sticks to hold sticks in place.
Freeze 4-5 hours or until solid.

8. Recipe
NUTRITION FACTS
Homemade Protein Bars
- 1 1/2 cup – oats, dry
- 1/3 cup – vanilla protein powder
- 1/2 cup – crispy rice cereal
- 1/2 cup – peanut butter, all-natural
- 1/3 cup – honey
- 1 tsp – vanilla extract
-- 4 tablespoon – chocolate chips, dark
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
ONE: If the mixture seems a little
dry, add in a little more of your nut
butter. Each nut butter has a
different moisture level so you may
need to add a tablespoon extra to
keep the bars from crumbling apart.
TWO:TWO: Press the bars into the pan
firmly! This is what keeps them
together so pack them down.
You don’t need to be Iron Man,
but make sure you don’t just give it
a pat and move on. Even let
the kiddos help!
1. Prepare a 9X5 loaf pan by greasing it or lining it with parchment paper.
2. Use a blender to turn your oats into flour by blending them. Pour into bowl.
3. To oat flour, add protein powder and crispy rice cereal.
4. In a small sauce pan add peanut butter and honey. Melt together over medium heat
and stir until combined.
5. Pour peanut butter/honey into dry ingredients and stir. Dump into prepared loaf pan and FIRMLY
press into pan.press into pan.
6. Optional: melt chocolate chips in the microwave and drizzle into loaf pan.
7. Let cool in fridge for at least 25 minutes and then cut into bars or squares!

9. Recipe
NUTRITION FACTS
Pineapple Fried Rice
- 1 tablespoon – coconut oil
- 2 link – chicken apple sausage
- 1 medium – bell pepper, red
- 2 medium – carrot
- 2 stalk – green onion
- 2 cup – brown rice, raw
- 1 cup – pineapple- 1 cup – pineapple
- 3 tablespoon – cilantro
- 4 tablespoon – soy sauce, low sodium
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
1. In a large saute pan or wok, heat coconut oil over medium-high heat.
2. Add diced sausage (if using). Cook until it's starting to brown, about 3-4 minutes.
3. Add chopped bell pepper and peeled and chopped carrots. Cook 2-3 minutes.
4. Add diced green onions and cook another minute.
5. Stir in cooked rice, chopped pineapple, chopped cilantro, and soy sauce and stir to combine.
6. Add additional soy sauce, as desired.

10. Recipe
NUTRITION FACTS
Healthy Italian Spaghetti
Carbonara
- 8 ounce – spaghetti pasta, whole-wheat, dry
- 1 tablespoon – olive oil
- 4 slice – turkey bacon
- 5 clove – garlic
- 1 cup – green peas, frozen
- 4 large – egg
-- 1/2 cup – Parmesan cheese, grated
- 2 tablespoon – water
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
Makes 4 servings.
1. Boil noodles according to package directions. **Reserve 2 tablespoons of noodle water to use later.
** Drain noodles and toss with a drizzle of olive oil to keep them from sticking together.
2. Meanwhile, chop bacon into small strips and then saute in a large skillet over medium-high heat.
After cooked to your liking, add minced garlic and peas. Keep on the heat for a few minutes, until peas
have partially thawed.
3. In a small bowl, whisk eggs, parmesan, and 2 tablespoons of reserved noodle water. Add noodles and
egg-parmesan mixture to the skillet and toss to coat. Make sure noodles are evenly coated and keep onegg-parmesan mixture to the skillet and toss to coat. Make sure noodles are evenly coated and keep on
the heat for 5 minutes, stirring regularly, to ensure egg mixture is cooked.
4. Serve with extra fresh parmesan on top and salt and pepper to taste.

11. Recipe
NUTRITION FACTS
Shepherd’s Pie in a Jar!
- 1/2 medium – onion
- 3 medium – carrot
- 3 clove – garlic
- 2 1/2 cup, pieces or slices – mushrooms, white
- 1 tablespoon – oil, vegetable
- 1 pound – turkey, ground
- 2 tablespoon – flour, all-purpose- 2 tablespoon – flour, all-purpose
- 1 teaspoon – thyme, dried
- 1 teaspoon – rosemary, dried
- 1 cup – green peas, frozen
- 1 tablespoon – tomato paste, canned
- 1/2 cup – beef broth
- 2 tablespoon – Worcestershire sauce
MASHED POTATOES:
●3 medium – Yukon Gold Potatoes
●1/4 cup – milk
●1/4 cup – sour cream
●1/4 teaspoon – salt
INGREDIENTS & MEASUREMENTS
DIRECTIONS
NOTES
1.Chop potatoes into inch-sized pieces and boil them for 15-20 minutes, until easily pierced with a fork. Drain and set
aside.
2.Meanwhile, dice onion into small pieces, grate carrots, mince garlic, and slice mushrooms.
3.In a large skillet over medium-high heat, add a tablespoon of oil. Saute onion for 2-3 minutes, then add carrots and
garlic and saute 1-2 minutes more. Now add mushroom and ground turkey, mixing and breaking up turkey into small
pieces until fully browned.
4.4.Add flour and spices to the turkey mixture, mix well. Now add peas, tomato paste, beef broth, and Worcestershire sauce
Simmer for 5 minutes, until slightly thickened.
5.Now, return to the potatoes. Add 1/4 cup milk, 1/4 cup sour cream, and 1/4 teaspoon salt. Mash or mix until creamy.
6.Fill four pint-sized jars equally with meat and veggie mixture. Top each with 1/2 cup of mashed potatoes. Garnish with
cheese or fresh herbs, if desired.