5 Fruit and Veggie Recipes Your Kids Will Love

News

Title
5 Fruit and Veggie Recipes Your Kids Will Love
Date
08/04/2015
Article

Making sure your kids get the right nutrition doesn’t have to be difficult. At Our Lady of the Lake Children’s Hospital, we’re dedicated to sharing different ways to improve your family’s health. 5210+10, a pediatric obesity prevention program supported locally by Kohl's Cares, recommends at least five cups of fruits and veggies a day.

A few months ago we shared a handy chart that outlines the appropriate serving size for fruits and veggies based on age and gender.

Here are five healthy recipes to try:

1. Chocolate Almond Butter Banana Bites

Recipe and photo from A Healthy Slice of Life

Ingredients

  • 3 large bananas
  • One-Third cup nut butter of choice
  • Half cup melted chocolate of choice

Instructions

  1. Slice bananas into slices about ¼-1/2 inch thick.
  2. Spread a little nut butter onto a slice and sandwich two slices together.
  3. Place on wax paper on a cookie sheet and freeze until solid, at least an hour.
  4. Melt chocolate and remove frozen banana bites from freezer.
  5. Dip each banana bite in chocolate and place back on wax paper. Freeze for another hour.
  6. Transfer and keep in an airtight container in the freezer for up to 2 weeks.

2. Blueberry Citrus Shake

Recipe and photo from Marla Meridith

Ingredients

  • 1 cup fresh or frozen Blueberries
  • Half cup of orange juice
  • Quarter cup of milk
  • Just enough water to blend
  • Natural sweetener to taste if needed

Instructions

Blend everything until you have a delicious, creamy shake!


3. Frozen Fruit Pops

Recipe and photo from Skinny Taste

Ingredients

  • 1 cup diced kiwi
  • Third cup diced watermelon
  • Third cup diced strawberries
  • Third cup diced pineapple
  • Quarter cup fresh pineapple juice or orange juice

Directions

  1. Combine diced fruit in a bowl and fill each 5 oz cup with fruit. 
  2. Add 1 tbsp of juice and insert craft sticks into each cup. They easily stay in place because of all the fruit. 
  3. Place in the freezer a few hours until firm.
  4. To remove the pops from the cups, run under warm water a few seconds.

4. Sweet Potato Chips

Recipe and photo from By Stephanie Lynn

Ingredients

  • 3-4 sweet potatoes
  • Cooking oil spray
  • Salt (optional)

Directions

  1. Wash the sweet potatoes and peel off skin.
  2. Slice the potatoes into thin slices.
  3. Place a piece of parchment paper on microwavable plate. You may want to trim the edges a little so it won’t move when the plate spins.
  4. Lay the sweet potatoes on the parchment paper, spray lightly with cooking spray, and sprinkle with salt (if desired).
  5. Microwave for four to five minutes, depending on the power of your microwave and the thickness of the slices. The edges of the sweet potatoes should start to curl, and they should turn a darker color.
  6. Let cool for at least one minute.

5. Cheesy Broccoli Bites

Ingredients

  • 2 cups broccoli, chopped
  • 2 large eggs
  • Half tsp salt
  • Half cup panko bread crumbs
  • Half cup parmesan cheese
  • 2 tbsp olive oil

Directions

  1. Steam 2 cups of broccoli
  2. Add broccoli, eggs, salt, breadcrumbs and parmesan cheese to a food processor.
  3. Blend until finely chopped
  4. Form into balls, measuring out one tablespoon at a time.
  5. Heat oil in a skillet. Drop balls of broccoli mixture into pan.
  6. Flatten with a spatula and cook until both sides are crispy.

Recipe and photo from Super Healthy Kids

 

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! To find out about other healthy options for your child, check out our articles about Healthy SleepHeart-Healthy Recipes and the Truth about Sugar.