Kid-friendly Healthy Recipes by Deb Lowther
Encouraging kids to eat healthy is a challenge many parents face! With a little creativity, healthy eating is possible! Here are a few kid-friendly, healthy recipes to get you started:
Spinach Brownies
Nonstick cooking spray
3 ounces semisweet chocolate
1/2 cup carrots or cauliflower cooked & pureed
1/2 cup (or more) spinach steamed & pureed
1/2 cup firmly packed brown sugar
1/4 cup unsweetened cocoa powder
2 tablespoons margarine or butter
2 teaspoons pure vanilla extract
2 large egg whites
3/4 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup chocolate chips
Nonstick cooking spray
3 ounces semisweet chocolate
1/2 cup carrots or cauliflower cooked & pureed
1/2 cup (or more) spinach steamed & pureed
1/2 cup firmly packed brown sugar
1/4 cup unsweetened cocoa powder
2 tablespoons margarine or butter
2 teaspoons pure vanilla extract
2 large egg whites
3/4 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup chocolate chips
Directions: Preheat the oven to 350°F. Coat an 8×8-inch baking pan with cooking spray & dust with extra cocoa powder. Melt the chocolate in a double boiler or over a very low flame.
In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
Whisk in egg whites. Stir in the flour, baking powder, salt and chocolate chips with a wooden spoon. Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting
In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
Whisk in egg whites. Stir in the flour, baking powder, salt and chocolate chips with a wooden spoon. Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting
Healthy Apple Oatmeal Flax Cookies
1/2 cup butter
1/4 cup agave syrup
1/4 cup apple sauce
1 egg
1tsp vanilla extract
1/2 cup whole wheat flour
1/4 cup ground flax
1/2 tsp baking soda
3/4 tsp cinnamon
1 1/2 cup oats
1 apple peeled and shredded
Directions: Preheat oven to 350 degrees. Mix butter, agave syrup, apple sauce, egg and vanilla extract until smooth. In a separate bowl combine whole wheat flour, flax, soda, cinnamon and oats. Add dry ingredients to egg mixture and combine. Add in shredded apple and a handful of chocolate chips. Drop by spoonful onto a cookie sheet and pat down with the back of a spoon, bake 8-10 minutes. Cool completely and then freeze!
1/2 cup butter
1/4 cup agave syrup
1/4 cup apple sauce
1 egg
1tsp vanilla extract
1/2 cup whole wheat flour
1/4 cup ground flax
1/2 tsp baking soda
3/4 tsp cinnamon
1 1/2 cup oats
1 apple peeled and shredded
Directions: Preheat oven to 350 degrees. Mix butter, agave syrup, apple sauce, egg and vanilla extract until smooth. In a separate bowl combine whole wheat flour, flax, soda, cinnamon and oats. Add dry ingredients to egg mixture and combine. Add in shredded apple and a handful of chocolate chips. Drop by spoonful onto a cookie sheet and pat down with the back of a spoon, bake 8-10 minutes. Cool completely and then freeze!
Whole Wheat, Flax, Carrot, Zucchini & Apple mini muffins
3/4c all purpose flour
3/4c whole wheat flour
1/2c oat bran cereal
1/4c flaxseed meal
1/2c brown sugar
2tsp baking soda
1tps baking powder
1/2tsp salt
2tsp cinnamon
3/4c all purpose flour
3/4c whole wheat flour
1/2c oat bran cereal
1/4c flaxseed meal
1/2c brown sugar
2tsp baking soda
1tps baking powder
1/2tsp salt
2tsp cinnamon
3/4c milk
2 eggs beaten
3 tbsp agave syrup
1 tsp vanilla
1c shredded carrots
1/2c shredded zucchini
2 peeled & shredded apples
Directions: Have kids mix together flours, flax, oat bran, sugar, soda, powder, salt & cinnamon in large bowl. Shred and add in zucchini, apples and carrots. Have kids crack eggs into a separate dish (pull out egg shell bits if you need to!) then add milk, vanilla and syrup. Have kids add the wet to the dry ingredients and they can also fill mini muffin tins. (This might be messy, but use a small spoon and they will improve!) We then top ours with 3 (yes 3!) chocolate chips. Bake 350 for 15-20 minutes.
2 eggs beaten
3 tbsp agave syrup
1 tsp vanilla
1c shredded carrots
1/2c shredded zucchini
2 peeled & shredded apples
Directions: Have kids mix together flours, flax, oat bran, sugar, soda, powder, salt & cinnamon in large bowl. Shred and add in zucchini, apples and carrots. Have kids crack eggs into a separate dish (pull out egg shell bits if you need to!) then add milk, vanilla and syrup. Have kids add the wet to the dry ingredients and they can also fill mini muffin tins. (This might be messy, but use a small spoon and they will improve!) We then top ours with 3 (yes 3!) chocolate chips. Bake 350 for 15-20 minutes.
Cheddar Crust & Crumble
1 1/2 cups large flake rolled oats
3/4 cups whole wheat flour
1/4 cup flax
1/3 cup brown sugar
2tbsp agave syrup
1/2 cup melted butter
1 cup shredded old cheddar
1 1/2 cups large flake rolled oats
3/4 cups whole wheat flour
1/4 cup flax
1/3 cup brown sugar
2tbsp agave syrup
1/2 cup melted butter
1 cup shredded old cheddar
Filling
4 apples
3tbsp agave syrup
2tbsp lemon juice
1/2 tsp ground cinnamon
Line 9 inch sugar metal cake pan with parchment paper, leaving 1 inch over. Set aside.
4 apples
3tbsp agave syrup
2tbsp lemon juice
1/2 tsp ground cinnamon
Line 9 inch sugar metal cake pan with parchment paper, leaving 1 inch over. Set aside.
Directions: In a bowl, mix together oats, flour, flax, sugar and syrup. With a fork stir in melted butter until mix clumps & is crumbly. Mix in cheese. Press ALL but 1 cup evenly into prepared pan. Bake in centre of 350 degree oven until edges are golden, about 15 minutes. Let cool.
Meanwhile peel core and slice apples 1/2 inch thick. In skillet bring apples, syrup, lemon juice and cinnamon to boil, adding up to 1/4 cup water if apples stick to pan. Reduce heat and simmer, until apples are tender crisp, about 5 minutes.
Spread apples over base, sprinkle with remaining oat mixture. Bake in 350 degree oven until golden, about 30 minutes. Let cool in pan on a rack. Cut into squares. Refrigerate for up to 3 days or freeze.
Meanwhile peel core and slice apples 1/2 inch thick. In skillet bring apples, syrup, lemon juice and cinnamon to boil, adding up to 1/4 cup water if apples stick to pan. Reduce heat and simmer, until apples are tender crisp, about 5 minutes.
Spread apples over base, sprinkle with remaining oat mixture. Bake in 350 degree oven until golden, about 30 minutes. Let cool in pan on a rack. Cut into squares. Refrigerate for up to 3 days or freeze.
This article is written by Deb Lowther. Deb is a mother of 3 young daughters who, when not running after the kids, is running in the trails! She blogs about Raising Healthy Kids and ensures her own have fun while eating healthy & staying active. To read more articles you can visit her websites www.iron-kids.com & www.adultgummies.com or visit her on Facebook at IronKids.Health and Adult Essentials.
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