Some of these recipes were submitted as part of Let’s Move! In association with the U.S. Department of Agriculture (USDA), Let’s Move! is challenging school nutrition professionals, chefs, students, parents and interested community members to create tasty, healthy, exciting new recipes for inclusion on school lunch menus across the country.
Sweet and Sour Carrots
Preparation time: 45 minutes
Serves: 4
Ingredients:
1 pound medium carrots
1 ½ teaspoons olive oil
¼ teaspoon salt
1/8 teaspoon pepper
1 tablespoon balsamic vinegar
1 ½ teaspoons sugar
Instructions:
Preheat oven to 400 °F.
Scrub carrots well under running water and pat dry.
Halve each carrot clockwise; cut into quarters lengthwise.
Place carrots in a roasting pan and drizzle with oil; season with salt and pepper and toss to coat well.
Roast 25 minutes.
Add vinegar and sugar and stir to coat.
Roast 8-10 minutes more until carrots are soft and sugar has dissolved.
Shaved Asparagus Pizza
Makes one 12-inch pizza
Ingredients:
½ pound asparagus, fresh
2 teaspoons olive oil
½ teaspoon salt
1/8 teaspoon pepper
1 whole granny smith apple, thinly sliced
1 12” round whole wheat pizza crust
½ pound Canadian bacon, chopped
½ pound mozzarella cheese, shredded
Instructions:
Preheat convection oven or dry-heat combi oven to 500 °F.
Lay asparagus flat on a cutting board.
Hold the spear by the tough base; use a vegetable peeler to create long shavings of asparagus by drawing the peeler from your fingers to the top of the stalk.
Discard the tough base and remaining nub of the stalk.
In a bowl, toss the peelings with olive oil, salt and pepper.
Place pizza crust on a baking sheet.
Sprinkle with Canadian bacon, asparagus and then mozzarella cheese.
Bake for 10-15 minutes or until edges are browned and the cheese is bubbly (the asparagus may be slightly charred)
Remove from oven and immediately sprinkle with apple.
Slice and enjoy.
Warm and Nutty Cinnamon Quinoa
Serves: 4
Notes and Tips: Low-fat soy milk may replace low-fat milk; blueberries may replace the blackberries; dark honey may replace the agave nectar; and walnuts may replace pecans.
Ingredients:
1 cup 1% low fat milk
1 cup water
1 cup organic quinoa (note: rinse quinoa)
2 cups fresh blackberries, organic preferred
½ teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand
Instructions:
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat.
Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.
Turn off heat; let stand covered 5 minutes.
Stir in blackberries and cinnamon; transfer to four bowls and top with pecans.
Drizzle 1 teaspoon agave nectar over each serving.
*While the quinoa cooks, roast the pecans in a 350 °F toaster oven for 5-6 minutes or in a dry skillet over medium heat for about 3 minutes.
Tasty Tots
Servings: 6
Calories 203 From Fat 23.05% From Saturated Fat 3.77% From Sugar 0% Sodium 310mg
Ingredients:
1.5 pound yams, raw
¾ cup garbanzo beans, canned, undrained
2 tablespoons oil, vegetable
½ teaspoon salt
¼ teaspoon pepper, white
½ teaspoon onion powder
½ teaspoon cinnamon, ground
Instructions:
Steam or boil yams until barely tender, approximately 15 minutes, let cool.
Peel and shred yams using course blade.
Puree garbanzo beans, including liquid, until smooth.
Combine shredded yams and pureed garbanzo bean with remaining ingredients.
Spray sheet pans with pan spray.
Using #40 scoop, scoop 1 inch apart on prepared sheet pans.
Bake at 400 °F for approximately 10-12 minutes, until starting to brown.
Harvest Bake
Servings: 6
Ingredients:
1 ½ tablespoon quinoa, red, cooked
1 ¼ pounds butternut squash, fresh raw cubed
2 ½ tablespoons onion, red raw diced
1 ½ tablespoon red bell pepper, chopped
1 ¾ teaspoon jalapeno pepper, fresh
5 tablespoons applesauce, canned
5 tablespoons black beans, canned, rinsed and drained
3 ½ teaspoons oregano, fresh
1/8 teaspoon salt, kosher
¼ cup granola, low fat
1 ¾ teaspoon olive oil, extra virgin
2 tablespoons lime juice, fresh squeezed
Instructions:
Oven roast vegetables – toss cubed butternut squash in olive oil and bake at 350 °F for 30 minutes. Clean and dice onions, jalapeno and red bell pepper. Place diced onions, jalapeno and red bell pepper in mixing bowl and toss with olive oil. Place pan liner on a sheet pan and spread vegetables onto pan. Roast in a 350 °F oven until tender (approximately 10 minutes). The diced vegetables brown very quickly and it is important that they do not darken too much.
While vegetables are roasting, prepare quinoa according to package directions.
In a large bowl, combine butternut squash, black beans, fresh oregano and red quinoa and fold together.
Add fresh lime juice, applesauce and salt and fold together.
Add roasted onion, pepper and jalapeno to butternut squash mixture and fold together. It is important to distribute all ingredients for best results.
Use a 6 x 6 baking dish and coat with non-stick cooking spray and spread evenly. Place these ingredients in the baking dish, pressing the top gently to pack vegetable mixture.
Sprinkle granola evenly over the top of the vegetable mixture.
Bake at 350 °F for approximately 30 minutes or until granola is lightly brown.
Serve in ½ cup servings as a side dish and enjoy.
Kale Chips
Servings: 4
Ingredients:
1 head kale, washed and thoroughly dried
2 tablespoons olive oil
Sea salt, for sprinkling
Instructions:
Preheat the oven to 275 °F.
Remove the ribs from the kale and cut into 1 ½-inch pieces.
Lie on a baking sheet and toss with the olive oil and salt.
Bake until crisp, turning the leaves halfway through for about 20 minutes.
Serve as finger food.
Zucchini Fritters
Ingredients:
1 pound of zucchini (about 2 medium sized), coarsely grated
Kosher salt
Ground black pepper
1 large egg
2 scallions, finely chopped
½ cup all-purpose flour
½ cup grape seed oil or olive oil
Sour cream or plain yogurt
Instructions:
Salt the zucchini with about 1 teaspoon of salt. Try to remove the excess moisture from the zucchini by either squeezing the liquid out with a potato ricer, or by squeezing with paper towels.
Whisk egg in a large bowl; add the zucchini, flour, scallions and ¼ teaspoon of pepper. Mix to combine well.
Heat oil in a large skillet over medium heat. Cook fritters in two batches. Drop six mounds of batter (2 tablespoons each) into the skillet. Flatten slightly. Cook, turning once, until browned, 4-6 minutes on each side. Transfer to a paper towel-lined plate. Sprinkle with salt. Repeat with remaining batter.
Serve immediately with sour cream or plain yogurt on the side.
Chocolate Chip Cranberry Oatmeal Cookies
Servings: About 3 ½ dozen cookies
Ingredients:
2/3 cup butter or margarine, softened
2/3 cup brown sugar
2 eggs
1 ½ cups old fashioned oats
1 ½ cups flour
1 teaspoon baking soda
½ teaspoon salt
1 bag of sweetened dried cranberries (6 oz.)
2/3 cup chocolate chips
½ cup chopped walnuts
Instructions:
Preheat oven to 375 °F.
Using an electric mixer, beat butter or margarine and brown sugar together in a bowl until light and fluffy.
Add eggs and mix well.
Combine oats, flour, baking soda and salt in a separate bowl.
Add to butter mixture in several additions, mixing well after each addition.
Stir in sweetened dried cranberries, chocolate chips and walnut.
Drop rounded teaspoonfuls onto ungreased cookie sheet.
Bake for 10-12 minutes or until golden brown.
One reply on “Recipes for healthy kids”
I’ve had the kale chips before and they are awesome!!!