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Healthy Recipes for Children

As we all know, being healthy doesn't just mean going to the gym and working out. It also means eating healthy and making wise food choices.

Juliana Cavaleri is a clinical nutritionist who has helped many people improve their health and lose weight.  In the video above, she shows us some simple, healthy and delicious food that we can have for ourselves and for our little ones!

Here are the recipes!

1.  Healthy Greek Yogurt Pancake

Ingredients:

  • 2 eggs
  • ¾ cup all purpose flour
  • ¾ cup whole wheat flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp salt
  • 2 tbsp of no-sugar added apple sauce
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract
  • 2 tbsp of oil
  • ¾ Greek yogurt, plain
  • ¾ milk

Directions:

Mix all the ingredients together in a bowl. If you need to use something for the pan, try using 1 tsp of butter or 1 tsp of coconut oil. After pancakes are finished, slice strawberries and decorate around the pancake and add blueberries to make eyes and smile!


*If you require gluten free, try using almond flour or quinoa flour 1 ½ cup

**If you require lactose free try ¾ cup unsweetened almond milk


2.  Cauliflower Mash Recipe

Ingredients:

  • 8 cups bite-size cauliflower florets (about 1 head)
  • 4 cloves garlic, crushed and peeled
  • 1/3 cup non-fat buttermilk*
  • 4 tsp extra-virgin olive oil, divided
  • 1 tsp butter
  • ½ tsp salt
  • Freshly ground pepper to taste
  • Snipped fresh chives for garnish
  • Optional: add low-fat cheese or chopped fresh herbs

* Substitute buttermilk for herd and garlic light cream cheese, skim milk or non-fat milk

Directions:

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired.

Serve hot.



3.  Quinoa Nuggets

Ingredients:

       ·         Quinoa

       ·         Ground Turkey

       ·         Butter

       ·         Bread crumbs

Side Ideas:

  • Cauliflower mash
  • Vegetable Salad
  • Cut up vegetable sticks (carrots, cucumber)
  • Homemade baked sweet potato fries

Directions:

  • Precook oven to 350F and put parchment paper sheets on oven trays
  • Cook 1 cup of quinoa with 2 cups of water and let it cool
  • Use 1 package of ground turkey and once quinoa is cooled down to room temperature add it to quinoa mixture and mix together
  • With a spoon, scoop a bit of the mixture and with your hands make into a nugget form
  • Dip nuggets into melted butter and then dunk into bread crumb mixture
  • Place nuggets onto oven trays and put in oven
  • Nuggets cook for 20 minutes; however after 10 minutes turn over onto the other side for another 10 minutes

 4.  Lettuce Tacos

 Ingredients:

       ·         El-Paso Taco Mix
 ·         Ice Berg Lettuce
 ·         Ground Chicken or Turkey
 ·        
Tomatoes
 ·         Avocado
 ·        
Beans
 ·        
Drained canned corn
 ·        
Sweet Bell Peppers (yellow, orange, or red)


Sides:

  •   Plain Greek Yogurt
  •   Salsa

Directions:

  • In a skillet, with some water or 1 tbsp of olive oil on medium heat, cook ground chicken or ground turkey. When the meat is cooked add ½ pack of the El Paso taco mix, and remember to break up the meat as it cooks.
  • On a plate, get a few ice berg lettuce leaves and make a cup like shape for the taco arrangement
  • Cut up vegetables of your choice such as tomatoes, avocado, peppers
  • If you want to, in a separate cooking pan cook corn, beans, and peppers if you wish to and then add to the ground meat portion after its cooked
  • In lettuce leaves, add the ground meat and beans, corn, and peppers and top with the tomatoes and avocado
  • Grate cheddar cheese or any cheese of your choice on top
  • To add to your tacos, use salsa and plain Greek Yogurt as sides

5.  Vegan Spinach Brownies

Ingredients:

·         ½ cup whole-wheat flour

·         ½ cup almond flour or all purpose flour

·         1 cup sugar or 1 cup apple sauce

·         ½ cup unsweetened cocoa powder

·         ½ tsp baking powder

·         ½ tsp salt

·         ½ cup water

·         ½ cup extra-virgin olive oil

·         1 teaspoon vanilla extract

·         2 cups raw spinach

·         ¼ cup dark semi-sweet chocolate chips

 Directions:

       ·         Preheat oven to 350°F.

       ·         In a large bowl, mix all the dry ingredients.

       ·         Add all wet ingredients and spinach in a blender, and blend until liquid.

       ·         Slowly fold wet ingredients into bowl with dry ingredients. Mix until all ingredients are incorporated. Mix in chocolate chips.

       

·         Spread evenly in a 9x13-inch baking pan and bake for 20-25 minutes; check to see if it's ready by poking a toothpick in the center; it should come out clean.

 ·         Decorate with some sprinkles or chocolate chips on top.




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