3 Kid-Friendly Recipes for a Healthy Heart

News

Title
3 Kid-Friendly Recipes for a Healthy Heart
Date
02/13/2015
Article

Resolutions For Healthy Kids

Happy heart month! At Our Lady of the Lake Children’s Hospital, we’re dedicated to sharing different ways to improve you and your family’s heart health. One of the most important steps you can take is incorporating fresh, wholesome foods into your family’s diet. This can be a challenge, especially when it comes to kids.

 

The 5210+10 program recommends at least five cups of fruits and veggies a day. Keeping your fridge stocked with healthy food while maintaining your household budget doesn’t have to be intimidating. The American Heart Association created a list of healthy foods under $1 per serving. You won’t have to worry about breaking the bank when you reach for some of these items the next time you’re at the store.

 

Last month, we shared a handy chart that outlines the appropriate serving size for fruits and veggies based on age and gender. This month, we want to share some additional nutritious ideas for your kids.

 

Here are three simple and healthy recipes to try:

 

Frozen yogurt blueberries

Ingredients

  • 1 cup plain, low fat yogurt
  • 1 cup blueberries
  • Pinch of cinnamon
  • Mixing bowl
  • Spoon
  • 1 sheet parchment paper
  • Cookie sheet

Directions

  • Put yogurt in a mixing bowl
  • Pour blueberries into the bowl
  • Add cinnamon (optional)
  • Gently mix with a spoon until all the blueberries are evenly covered
  • Place a piece of parchment paper on a cookie sheet
  • Spread blueberries out on the parchment paper
  • Freeze for 1 hour

 

HEALTH BIT: Blueberries are packed with fiber and vitamin C. Along with the friendly probiotic bacteria in yogurt, both help to reduce risk of heart disease.

Recipe from HeartofDeborah

 

Oatmeal banana bites

Ingredients

  • 1 Banana
  • 2 Tbsp peanut butter
  • ¼ cup raisins
  • ½ Tbsp honey
  • ¼ cup rice crispy cereal
  • 1 cup oatmeal
  • Mixing bowl
  • Fork

Directions

  • Peel banana and break into pieces in bowl
  • Add peanut butter to bowl and mix together with fork until blended
  • Add raisins, honey, rice crispy cereal and oatmeal
  • Mix together
  • Shape into small balls with hands

 

HEALTH BIT: Bananas are full of potassium and can help lower the risk of high blood pressure and stroke. The fiber-rich oatmeal also contains omega-3 fatty acids and can lower bad cholesterol.

Recipe from 4hatsandfrugal

 

Spinach grilled cheese

 

Ingredients

  • ½ cup fresh spinach
  • ¾ cup shredded cheddar cheese
  • 4 slices whole wheat or sprouted grain bread
  • 2 Tbsp extra virgin olive oil
  • Cutting board
  • Knife
  • Skillet

Directions

  • Combine spinach and shredded cheese on cutting board. Chop mixture finely.
  • Divide spinach and cheese mixture between two slices of bread. Cover with remaining slices and press down lightly.
  • Heat 1 Tbsp olive oil in skillet over medium heat. Add sandwiches and cover skillet. Cook about 2 minutes.
  • Add 1 Tbsp olive oil to skillet and flip sandwiches. Cook another 1-2 minutes until cheese is melted.
  • Remove from skillet and allow to cool for a few minutes

 

HEALTH BIT: Spinach is packed with folate and iron, which can help protect against heart disease.

Recipe From HealthyFoodForLiving

 

Give these recipes a try, and let us know if your kids approved. We’d love to hear your feedback and other recipe ideas on our Facebook or Twitter!