So Easy Toddler Food: Survival Tips & Simple Receipes for the Toddler Years

So Easy Toddler Food Survival Tips & Simple Recipes for the Toddler Years

1st edition, Copyright ©2009, Fresh Baby LLC All rights reserved. This book, or parts thereof, may not be reproduced in any form without permission. Published by Fresh Baby LLC 202 Grove Street, Petoskey, MI 49770 www.freshbaby.com ISBN: 9780-97-272273-5 Authors: Joan Ahlers and Cheryl Tallman Cover and Book Design: Dylan Tallman, Creative i Photography: Roger Tallman, Creative i Editor: Jillian Lieder Nutritional data and images courtesy of www.NutritionData.com Special thanks to: Katherine M. Klumpyan, RD and Lisa S. Hamlett, MS, RD, IBCLC, RLC

Common Food Weights & Measures

Dry:

Liquids:

Dash = Less than 1/8 Teaspoon

1 Ounce (fl oz.) = 2 Tablespoons

1 Tablespoon = 3 Teaspoons

1 Cup = ½ Pint

4 Tablespoons = ¼ Cup

2 Cups = 1 Pint

8 Tablespoons = ½ Cup

2 Pints = 1 Quart

12 Tablespoons = ¾ Cup

4 Cups = 1 Quart

16 Tablespoons = 1 Cup

4 Quarts = 1 Gallon

Six Tips for Developing Healthy Eating Habits When toddlers begin to eat “grown-up” food, they can develop “grown-up” eating habits. Some of our habits don’t make us healthy, for example, too much junk food and too few vegetables. It’s never too early for children to develop healthy habits. They can last for life. These simple tips will help you and your whole family to make healthy food choices. Be a good role model It’s simple. Children learn by watching you and they want to be just like you. You can’t expect to raise a child who eats healthy foods if you don’t eat them yourself. Here are some tips to help you become a role model of healthy eating: •

Keep fruits and vegetables on hand and ready to eat.

•

Select lean meats and low-fat proteins, such as eggs, nuts, tofu, and beans.

•

Avoid deep-fried foods. Healthier cooking styles include broiling, grilling, roasting, and steaming.

•

Limit how much processed food you eat. As a rule, buy products that have common ingredients found in your kitchen, not in the chemistry lab. Avoid buying frozen or canned entrees (such as TV dinners, pasta in a can, etc.)

•

Make€fast food and junk food “once-in-a-while” foods. These foods are very high in fat, salt, and calories. They’re just not healthy to eat all the time.

•

Don’t keep soda or sugary drinks in your house. Limit the amount of 100% real fruit juice your kids drink, too. Be Positive! As a first step, talk about how good healthy foods are. Let your child know what foods you are eating and how important they are to growing stronger and bigger. This information can help your toddler understand how important it is to choose healthy foods.

Offer variety for a balanced diet Take note of eating patterns. The key to a balanced diet is variety. Different foods provide different nutrients (substances that are needed for growth and health). Your children should eat many different foods in order to get all of the nutrients they need. A varied diet will help them stay healthy and build strong bodies. Don’t feed your children the same foods every day, but change what you make for breakfasts, lunches and dinners.

Every day, your toddler should eat: •

Vegetables

•

Fruits

•

Whole grains (for example, whole-wheat bread, pasta, brown rice, or oatmeal)

•

Proteins (for example, beans, fish, or lean meats)

•

Dairy products

Eat fruits and vegetables of many colors Your children should eat a colorful variety of fruits and vegetables every day. Each color range provides different nutrients; so they should eat a rainbow of colors. It can be a lot of fun too! Here are 5 major colors and example foods: Blue/Purple: Blueberries, purple grapes, plums, purple cabbage, and eggplant Green: Avocados, honeydew, kiwifruit, artichokes, asparagus, broccoli, cucumbers, green beans, and peas White: Bananas, pears, cauliflower, garlic, ginger, jicama, mushrooms, parsnips, potatoes, and white corn Yellow/Orange: Apricots, cantaloupe, oranges, papayas, pineapples, butternut squash, carrots, yellow summer squash, and sweet potatoes Red: Red apples, cherries, cranberries, pomegranates, strawberries, red peppers, radishes, radicchio, and tomatoes Make it fun! When you’re at the grocery store, have your children pick out different colored fruits and vegetables. At mealtime, make a game of saying the names of the colors and of the foods. Colorful eating is an easy concept to teach small children. The game will go a long way to developing healthy eating habits. Eat slowly to avoid overeating. Don’t be in a rush. Eating slowly is very important to healthy living. It helps in digestion. It also reduces the chances of bloating, stomach pain, or heartburn. In addition, when you eat slowly, you prevent overeating. Eating slowly gives the stomach time to signal the brain when you have eaten enough. You can stop before you have eaten too much. This process normally takes about 20 minutes.

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Here are a few tips to help your family slow down at mealtimes: Eat at a table, not in front of the TV. Drink a sip of water between mouthfuls of food. Encourage conversation at meals, and set your fork down to listen to the person speaking. Chew your food well before swallowing. Play slow, quiet music during meals. Encourage drinking water Water is the best drink for thirst and performs some big tasks in our bodies. It aids in digestion, regulates body temperature, takes nutrients to cells, and carries waste away. Keep a fresh pitcher of cold water in the refrigerator at all times. Water is more thirst quenching than sugary drinks. Make water the first choice you offer your children at meals. If your child refuses to drink water, add a little flavor by combining ½ water and ½ real fruit juice in a cup. You can also freeze juice in ice cube trays and add the cubes to a refreshing glass of water. Start with small servings and don’t force children to finish. We all know that children should eat less than adults. After all, they are smaller. Over the past 20 years, restaurants and food makers have made portions larger. This has changed how big we think a single serving is. Make it a habit to put small servings of a few different foods on your children’s plates. If they finish the servings, they can always ask for more or try another food on the plate. At each meal, try to include servings of a fruit, a vegetable, a protein, a dairy, and a grain. Children should learn to listen to their bodies‘ signals. They will alert them that they are full. Forcing your children to finish all their food teaches them to overeat. The habit of overeating can override their ability to stop eating when they are full. Urge children to try each of the foods on their plates instead of finishing everything. Offering small servings of food will reduce waste, too.

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So Easy Toddler Food Survival Tips & Simple Recipes for the Toddler Years

1st edition, Copyright ©2009, Fresh Baby LLC All rights reserved. This book, or parts thereof, may not be reproduced in any form without permission. Published by Fresh Baby LLC 202 Grove Street, Petoskey, MI 49770 www.freshbaby.com ISBN: 9780-97-272273-5 Authors: Joan Ahlers and Cheryl Tallman Cover and Book Design: Dylan Tallman, Creative i Photography: Roger Tallman, Creative i Editor: Jillian Lieder Nutritional data and images courtesy of www.NutritionData.com Special thanks to: Katherine M. Klumpyan, RD and Lisa S. Hamlett, MS, RD, IBCLC, RLC

The 10 Times Rule for Toddlers The American Academy of Pediatrics conducted a study of toddlers. The study concluded that the average toddler might need to see a new food on her plate 10 times before she will eat it! Here are some tips for introducing new foods: Always let your toddler know what he is eating. At the beginning of each meal, point at each item on the plate and tell him what it is. The more he hears about it, the more familiar the food becomes. Offer new foods first and at times when your toddler is most hungry. When children are hungry or first sit down to a meal, they will often eat without thinking about what they are eating. Don’t give up. Try very small portions of new foods, so you can throw them out without feeling guilty about wasting food. Be patient; 10 times can seem like a long time. Encourage your child to “try it.” Do not force her to eat, but ask her several times during a meal to “try” the new food. Show her how you “try it,” too - make it fun to try new foods!

Converting Picky Eaters “Sam won’t eat anything green.”

“Julia won’t try any new foods.”

“Chantelle has gone days on macaroni and cheese.

“Miguel used to eat carrots every day, and he just stopped eating them.”

Do you hear comments like these? You are not alone. Most toddlers are picky eaters. It’s a normal part of growing up. Being a picky eater has very little to do with the taste of food; it’s mostly about wanting control. Toddlers learn early that eating is something they can control. After all, the spoon is in their hand, the food is on their plate, and your eyes are on them. Any objection they make will probably get a response from you. This makes it fun for your kid, but not for you! There is no magic to prevent a standoff over your toddler’s broccoli, but there are things you can do to get through the stubborn phase. The big challenge for parents is NOT to give in to your toddler’s objections. DON’T fall into the trap of offering bland, unhealthy foods to replace flavorful, healthy foods. Here is some advice: Start early: Children form habits that make them picky eaters. Habits are hard to break. You are better off if you can prevent the habits from beginning. At the very first signs of picky behavior, explain to your child that it is not healthy and not acceptable.

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Include them: Children are more likely to eat something that they have helped make. Get your children involved in preparing meals. You can also take them shopping and teach them how to find and select foods. Let your child make some food choices, too. Don’t ask “Do you want broccoli for dinner?” Instead, offer a choice like “Do you want broccoli or cauliflower for dinner?” Simple choices make your child feel in control. Set Goals: Be realistic about setting goals. It is not realistic to ask your child to eat a whole serving of a food that she claims not to like. Instead, start off with a small goal -- like one bite of the new food -- and work your way up from there. Offer serving options: With many foods you can ask your toddler whether she would like them raw or cooked; hot, cold, or frozen; plain or with a little butter; whole or cut up. By allowing her to make choices you are giving her control but still getting her to eat the healthy food! Be consistent and firm. Don’t give up: Use the same tactics at each and every meal. Put new foods on your child’s plate first. Don’t give in to stubbornness. It may also work to try “Look mommy (or daddy) will try a bite with you.” Offer Praise: Congratulate your child, even if he’s just had a nibble. For a picky eater, a little nibble is a big deal. Be Patient: Don’t scold your child or get mad if she doesn’t eat new things right away. Some kids just need a little more time to try new foods. Eating should be fun.

DOs and DON’Ts to Avoid Food Battles

It’s common for food to become a source of conflict. Many parents use bargaining or bribing to get kids to eat healthy foods. This strategy leads children to resist, a trait that most kids excel at from a very young age. A different approach will get better results; give kids some control in deciding what foods to eat. Of course, as a parent your job is to ensure that the choices available in your home are healthy ones. Here are 4 “Don’ts” that may help you avoid battles over food: 1. Don’t use food as a reward. Avoid using dessert as a reward for eating a meal, or offering sweets for completing a chore. 2. Don’t force kids to eat new foods. Instead ask them to try it. If they resist, tell them it’s okay. Making it seem like no big deal shows toddlers that their defiance was over something not important. Next time they may just eat it since it didn’t get a reaction. Many kids need to see a new food several times before they can muster the courage to experiment with trying it. 3. Don’t force your kids to finish all their food. Remember, making toddlers eat everything on the plate teaches them to overeat. Eventually this habit can override their ability to stop eating when they are full.

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4. Don’t use food as a way of showing love. When you want to show love, give your child a hug, some of your time, or praise. You could also share an activity with him. For example, color or play hide and seek together. Above all, don’t scold your child or get mad if she doesn’t eat new things right away. She may need a little more time to try new foods. Mealtimes should be fun for the whole family.

Making the Most of Your Child’s Day

Breakfast: Eating a good breakfast can do a lot for your children. Studies show that eating breakfast reduces risk of obesity and helps them perform well at school. It helps them learn more and behave better. In the busy morning when you’re getting ready for work and school, you risk short changing breakfast. Don’t let this happen. Here are few tips for breakfast success: A healthy breakfast includes protein, whole grains, fruits or vegetables, and calcium. Keep the TV off and avoid other distractions. Prepare breakfast foods in advance and freeze them in single servings. They’ll quickly defrost in the microwave or the toaster oven. Have “on the go” breakfast items, such as small boxes of whole-grain cereals, fresh fruits, yogurt in the tube, granola bars, etc., on hand. You can grab them if someone sleeps through the alarm clock. Lunch: A secret to a great toddler lunch is to offer plenty of choices. Variety is a key to healthy eating. It’s simple: “Small Servings … Many Choices.” Providing choices is easy and quick. Many lunch foods can be prepared in advance in large quantities. Each morning, simply fill up small containers with different foods. Quick lunchbox suggestions include: • • • • • • • • • • • •

Dried fruit Fresh fruit pieces or a piece of whole fruit Applesauce (look for no sugar added on the label) Celery sticks filled with cream cheese or peanut butter sprinkled with raisins Sugar snap peas, carrots, or cucumber slices with ranch dressing Yogurt or a smoothie Lunch meat roll-ups with cream cheese and an asparagus in the middle Hard-boiled egg (peeled) Cheese cubes or string cheese logs Peanut butter and apple slices or crackers White bean dip or hummus with carrots and mini pita bread Whole-grain crackers or pretzels

When it comes to drinks, encourage your child to stick with milk or water. Many schools have eliminated sodas and juices from their lunchroom, but not all have done so yet.

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Talk to your child about lunchtime: An uneaten lunch at the end of the day may not be a sign of dislike. It may show that the child was talking too much and not chewing enough. Lunch periods are often short. Encourage your child not to dawdle, but to get to the lunchroom quickly and focus on eating. Snack Smart: Children get hungry between meals; their tummies are a lot smaller than ours. That’s why snacks were invented! It’s okay to snack, but it’s important to snack smart. Snacks give the body a boost of energy between meals. Snacks and junk food are NOT the same thing. Instead of stocking your kitchen with chips, cookies, and sodas, offer your child one of these items: • • • • • • • • •

Fresh fruit Cut up veggies with dipping sauces Whole-grain crackers Rice cakes Dried fruits, nuts, seeds, or trail mix Cookies made from real fruit or fruit juice Smoothies made from fresh fruit, yogurt, and sorbet Baked snack chips Hummus and pita bread

Dinner: Homemade meals are healthier and cost less than processed or restaurant meals. Making dinner can seem to be a huge chore at busy times, though. Here are few tips to ease the burden of getting dinner on the table: Set aside time on the weekends to cook foods and freeze them. Connect with a friend, double the recipes, and split up the meals for both families. Create simple side dishes with “no cook” items like apples, pears, avocadoes, or tomatoes. Just wash, slice, and serve. Team up with friends and have a family dinner at their house one night and at your house on another night. Plan your menus and make a grocery list. These two steps may take a few minutes, but they will save time in the long run. Make extra for leftovers. It goes without saying; leftovers make great lunches and snacks. If you’re making a family favorite, double the recipe and freeze a portion for a dinner next week.

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Cooking Terms The cooking directions in a recipe describe the steps for preparing the dish. The same cooking terms appear in most recipes. Here are the most common cooking terms and what they mean.

Oven Cooking: Bake: To cook with dry heat in an oven Broil: To cook directly under heat (top browning) Grease: To coat a pan with grease, butter or cooking spray so food doesn’t stick to it when it is placed in the pan Preheat: To turn on the oven and give it time to get to hot enough. This is the first step in recipes for baked foods. The oven must be hot enough for the food to cook in the time allowed. It usually takes about 10-15 minutes to preheat the oven. Turn your oven on before you get out your ingredients.

Stovetop Cooking: Boil: To heat a liquid on the top of the stove over high heat until it bubbles. Once a food begins to boil, you can adjust the heat to prevent the food from boiling over the top of the pot. Brown: To cook on top of the stove quickly. Turn the burner to medium-high or high heat, place the food in the pan, and turn the food so that all sides turn brown. Sauté or Fry: (also called pan-fry) To cook with a small amount of oil or butter on top of the stove Simmer: To cook food on the stove top over very low heat with the food moving but not bubbling

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Cutting: Chop: To cut food into smaller pieces, usually with a large knife and cutting board Dice: To cut food into tiny cubes – less than ½ inch in size Grate or Shred: To shave off very small pieces using a grater Mince: To cut food into very small pieces Peel: To strip off the skin of a fruit or vegetable using a knife or vegetable peeler Slice: To cut food into thin pieces

Mixing:

Beat: To stir very fast in a circular motion to create a smooth mixture. Some recipes may recommend using an electric mixer to beat the ingredients. Combine: To mix all ingredients together Puree: To make food smooth and creamy, usually in a blender or food processor Mash: To crush food into a smooth texture Mix: To stir, usually with a spoon, to combine ingredients Whisk: To mix ingredients with a light, rapid movement, usually with a whisk

Other Common Recipe Words: Chill: To make food cold, usually by placing it in the refrigerator Cool: To drop the temperature of food by letting it stand at room temperature Cover: To put something over the top such as pan lid, a piece of foil, or plastic wrap Dash or Pinch: A very small amount; less than 1/8 teaspoon Drain: To pour off liquid from food, often by using a colander or strainer Tbsp: Short for Tablespoon Tsp: Short for teaspoon 9

RECIPES Cooking is fun. It can be confusing, though, if you haven’t spent much time in the kitchen. This section provides tips and information to help you be a cooking success!

How To Tackle a Recipe

Recipes are written in two parts. There is a list of ingredients and then a set of directions. Follow these easy steps: 1. 2. 3. 4. 5.

Read the recipe all the way through before you start. Check your supplies to make sure you have all of the ingredients. See that you have the right equipment for the recipe. When you are ready to get started, get out all the ingredients and the equipment. Follow the recipe instructions. Measure ingredients and follow cooking times.

The recipes in this booklet are designed to be toddler and kid-friendly, but the whole family can enjoy them. They are full of great flavor and healthy. Serving Sizes: This serving information is a guide to support you in making meals. There will be times where your child will not eat a whole serving and there may be times where he asks for more. The serving sizes listed in each recipe include both toddlers and adults.

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Recipe List Breakfasts

Sides

Best Ever Granola, 12 Mango Bagel, 13 Banana Strawberry Smoothie, 14 Breakfast Burrito, 15

Broccoli & Rice Casserole, 30 Cinnamon Apple Slices, 31 Frosted Zucchini, 32 Green Bean Casserole, 33 Pink Potatoes, 34 Sand Castle Couscous, 35 Maple Carrots, 36

Lunches Pineapple Kabobs, 16 Apple Kabobs, 16 Sunshine Wrap, 17 Lunchmeat Roll Ups, 18 Hard Boiled Eggs, 19 Egg Salad, 19 Stuffed Eggs, 20 White Bean & Cheddar Dip, 21

Dinners Macaroni with Ham and Peas, 22 Quesadilla, 23 Shroomy Stroganoff, 24 Tuna Casserole, 25 Homemade Pizza, 26

Soups Black Bean Soup, 37 Creamy Cauliflower Soup, 38 Tropical Summer Soup, 39 Cream of Asparagus Soup, 40

Desserts Banana Bread, 41 Berries N’ Banana Cream, 42 Orange Frosty, 43 Smooth & Creamy Popsicles, 44 Frozen Banana Pops, 45

RECIPE LIST

Salads Avocado & Orange Salad, 27 Creamy “Cuke” Salad, 28 Sweet Tomato Salad, 29

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BREAKFASTS

Best Ever Granola atmeal is not just for making hot cereal. You can use it to make this great granola. O Ingredients: 4 cups of old-fashioned oats 1 cup Cheerios ½ cup chopped pecans or almonds ½ cup packed brown sugar ½ tsp salt ½ tsp cinnamon ¼ cup vegetable oil ¼ cup honey or maple syrup 1 tsp vanilla 1 cup raisins or dried cranberries

Directions: Preheat the oven to 300 degrees. In a large bowl, mix the oats, cheerios, pecans, brown sugar, salt, and cinnamon. In a saucepan, warm the oil and honey. Stir in the vanilla. Carefully pour the liquid over the oat mixture. Stir gently with a wooden spoon until the mixture is evenly coated. Spread the granola onto a large cookie sheet (15 X 10 X 1 inch). Bake 40 minutes, stirring carefully every 10 minutes. Remove from the oven and cool completely. Stir in raisins or dried cranberries. Makes 14-16 toddler servings or 6-8 adult-servings

Nutrition Facts

Serving Size 1/14 of recipe 59g (58 g)

Amount Per Serving Calories 238 Calories from Fat 74

Total Fat 8g

% Daily Value* 13%

Saturated Fat 1g Trans Fat 0g Cholesterol 0mg Sodium 101mg Total Carbohydrate 40g Dietary Fiber 3g Sugars 20g Protein 4g

0% 4% 13% 13%

Vitamin A Calcium

1% 12%

1% 4%

Vitamin C Iron

4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



www.NutritionData.com

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Store in an airtight container at room temperature for one week or in the freezer for 3 months.

Menu idea Granola, Yogurt & ½ banana Granola with milk, Glass of orange juice

Mango Bagel are a great source of vitamin A and C. They taste great too. Mangoes have a peach-like flavor with a juicy Mangoes hint of pineapple. Ingredients: 1 bagel cut in half 1 tbsp. Cream cheese 4-6 mango slices (about ½ mango) Directions: Toast the bagel. Smear the bagel halves with cream cheese and top with mango slices. For a toddler, cut the bagel in four pieces. Serve. Makes 2 toddler servings or 1 adult serving New to mangoes? Here’s some advice: At the market: Choose mangoes by touch and smell. Select full, somewhat firm fruit with smooth skin. They should have a strong, perfume-like smell. Storage at home: Mangoes that are too firm will ripen if left on the countertop. Mangoes should be eaten as soon as they are ripe. Ripe mangoes can be refrigerated for 1-2 days.

Nutrition Facts Serving Size 1/2 of recipe 77g (77 g)

Amount Per Serving Calories 125 Calories from Fat 27 % Daily Value* Total Fat 3g

5%

Saturated Fat 2g Trans Fat 0g Cholesterol 8mg Sodium 152mg Total Carbohydrate 22g Dietary Fiber 1g Sugars 8g Protein 3g

8%

Vitamin A Calcium

8% 4%

Vitamin C Iron

3% 6% 7% 5%

20% 10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

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BREAKFASTS

Preparation: Mango skin is not edible. Mangoes have pits, which cannot be removed like peaches or avocados. Cut the flesh from around the pit. Here’s how: Hold the mango with the stem end up on a cutting board. Slice one of the fat sides of the mango off with sharp knife starting about ½ inch from the center of the stem. Do the same to the other side. If you feel resistance, you have hit the pit. Just move the knife a little farther over to the side. You can get a little more flesh off by slicing the sides of the pit (but not too much, the pit is large). The next step is to remove the skin from the mango. It can be sliced off easily with a sharp knife or a vegetable peeler.

BREAKFASTS

Banana Strawberry Smoothie are a great summer cool-down lunch or a terrific breakfast to start your toddler’s day. They are easy and Smoothies quick to make and you can take them when you’re on the go!

Ingredients: 1 ripe banana, peeled 3 ripe strawberries (fresh or frozen) ½ cup 100% fruit juice, such as apple juice ¼ cup plain OR vanilla yogurt ½ cup ice cubes Directions: Place all ingredients in a blender. Process until smooth and creamy. Pour into a covered cup. Add a straw and serve immediately. Makes 3-4 toddler servings or 2 adult servings. Strawberry is not the only flavor choice for making a great tasting smoothie. Choose other fruits – fresh, frozen, or canned. They all work well. Here are some other ideas: • Blueberry • Papaya • Peach • Pear • Pineapple

Nutrition Facts Serving Size 1/3 of recipe 113g (113 g)

Amount Per Serving Calories 71 Calories from Fat 5 % Daily Value* Total Fat 1g

1%

Saturated Fat 0g Trans Fat Cholesterol 1mg Sodium 16mg Total Carbohydrate 16g Dietary Fiber 1g Sugars 11g Protein 2g

1%

Vitamin A Calcium

1% 4%

Vitamin C Iron

0% 1% 5% 5%

Menu idea 18% 1%

*Percent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

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Smoothie & a slice of whole-wheat toast, buttered Smoothie & a handful of Cheerios

Breakfast Burrito your toddler’s day with a little tex-mex punch! A breakfast burrito is made with a flour tortilla, a scrambled egg, Start and a little cha-cha-cha! Add a glass of milk and it’s a great start to the day. Ingredients: 1 flour tortilla 1 egg ½ tsp water 1 Tbsp corn (frozen, canned or fresh) 1 tsp medium salsa 2 Tbsp shredded cheddar cheese Directions: Crack the egg into a small bowl. Add water. Using a fork, beat the egg until it is well mixed. Stir in the corn. Heat a nonstick pan over medium heat. Spray with non-stick spray or melt a small amount of butter or margarine to make a thin coating on the pan. Pour the egg mixture into the pan. Stir with a rubber spatula or a wooden spoon until the egg is cooked (about 2 minutes). Place the egg in a line down the middle of the flour tortilla, sprinkle with cheese and salsa. Fold in the two sides of the tortilla and roll it up. Serve. Makes 2 toddler servings or 1 adult serving.

Nutrition Facts Serving Size 1/2 of recipe 79g (79 g)

Amount Per Serving Calories 199 Calories from Fat 98 % Daily Value* 17%

Saturated Fat 6g Trans Fat 0g Cholesterol 29mg Sodium 358mg Total Carbohydrate 14g Dietary Fiber 1g Sugars 1g Protein 11g

32%

Vitamin A Calcium

6% 23%

Vitamin C Iron

10% 15% 5% 4%

1% 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

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BREAKFASTS

Total Fat 11g

BREAKFASTS LUNCHES Pineapple Kabobs

Ingredients: 4 pineapple chunks (½ inch pieces) 4 Colby Jack cheese cubes (½ inch pieces) 2 slices deli-ham, cut into 1-inch squares or 4 ham steak cubes (1 inch pieces) Toothpicks Directions: Assemble mini-kabobs on a toothpick in the following order: a ham square, a pineapple chunk, and a cheese cube.

Apple Kabobs

Makes 1 toddler serving

Ingredients: 4 apple chunks (½ inch pieces) 4 Monterey Jack cheese cubes (½ inch pieces) 2 slices deli-turkey, cut into 1-inch squares Toothpicks Directions: Assemble mini-kabobs on a toothpick in the following order: a turkey square, an apple chunk, and a cheese cube. Makes 1 toddler serving

Nutrition Facts Serving Size 1/3 of recipe 113g (113 g)

Amount Per Serving Calories 71 Calories from Fat 5 % Daily Value* Total Fat 1g

1%

Saturated Fat 0g Trans Fat Cholesterol 1mg Sodium 16mg Total Carbohydrate 16g Dietary Fiber 1g Sugars 11g Protein 2g

1%

Vitamin A Calcium

1% 4%

Vitamin C Iron

0% 1% 5% 5%

18% 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

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Caution: Toothpicks can be dangerous for young children. Please supervise children under 3 while they are eating.

Sunshine Wrap can eat peanut butter, it is great source of protein and very tasty too! Sunshine wraps are yummy and good Ifforyouryouchild – give them a try! Ingredients: 2 Tbsp peanut butter 1 Tbsp apple, grated 1 Tbsp carrots, grated 8-10 raisins 1 whole wheat or flour tortilla Directions: Spread peanut butter on the tortilla. Sprinkle one half with apples, carrots, and raisins. Beginning on the side with the apple mixture, roll up the tortilla. The peanut butter will act like glue to seal the wrap. Serve. Makes 1-2 toddler servings Sunshine Wraps can be stuffed with many flavors. Instead of the apples, carrots, and raisins, try any of these foods: • • • • • • • •

Shredded coconut Chopped dates Dried cranberries Banana slices Sliced turkey Chopped celery Mini marshmallows Bacon crumbles

Caution: About one child in 80 is allergic to peanuts. For kids with a peanut allergy, sunflower butter can be substituted for peanut butter. You can find sunflower butter at natural food stores.

Nutrition Facts Serving Size Entire Recipe 134g (134 g)

Amount Per Serving Calories 427 Calories from Fat 168 % Daily Value* 31%

Saturated Fat 4g Trans Fat 0g Cholesterol 0mg Sodium 457mg Total Carbohydrate 55g Dietary Fiber 6g Sugars 6g Protein 13g

21% 0% 19% 18% 23%

Vitamin A Calcium

5% 16%

47% 9%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

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BREAKFASTS LUNCHES

Total Fat 20g

BREAKFASTS LUNCHES

Lunchmeat Roll Ups quick and simple lunch sandwiches are easy for little fingers to handle, and they are healthy and fun to eat. These Great for packed lunches!

Ingredients: 1 slice of deli-ham, turkey, or roast beef trimmed to fit the size of the bread 1 Tbsp of cream cheese 1 steamed string bean, asparagus spear, or raw celery stick 1 slice whole wheat bread, crust removed Directions: Spread cream cheese evenly on the bread. Save about ½ tsp for later. Layer the deli meat evenly over the bread, except for a ½ inch strip down one side of the bread. Spread the remaining cream cheese down the strip, this will be glue to seal the edge of the roll up. Place the vegetable piece along one side of the bread and roll it up from one end to the other. Serve. Makes 1 toddler serving

Nutrition Facts Serving Size Entire Recipe 84g (84 g)

Amount Per Serving Calories 169 Calories from Fat 74 % Daily Value* Total Fat 8g

13%

Saturated Fat 4g Trans Fat 0g Cholesterol 32mg Sodium 545mg Total Carbohydrate 14g Dietary Fiber 3g Sugars 2g Protein 9g

19%

Vitamin A Calcium

6% 6%

Vitamin C Iron

11% 23% 5% 11%

6% 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

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Hard Boiled Eggs f you can boil water, you can make hard boiled eggs. I Directions:

Place 8 eggs in a large pot. Add enough cold water to cover the eggs. Place pot over high heat until the water starts to boil. Once water boils, cover the pan and turn off the heat. Let the eggs stand for 15 minutes. Then drain off the hot water and fill the pan with ice water. Allow the eggs to cool (about 20 minutes). Using a marker or a pencil, mark each egg with the date and place them in the refrigerator. Hard boiled eggs should be used within one week.

Egg Salad

You can simply peel and eat a hardboiled egg or try making egg salad or stuffed eggs.

Ingredients: 2 hard boiled eggs, peeled 1 Tbsp of mayonnaise Salt & pepper, to taste Directions: Chop the eggs and place them in a small mixing bowl. Mix with the mayonnaise until moistened. Spread on crackers or make a sandwich. Makes 4 toddler servings or 1-2 adult servings

Nutrition Facts Serving Size 1/4 of recipe 29g (28 g)

Amount Per Serving Calories 65 Calories from Fat 50 % Daily Value* 9%

Saturated Fat 1g Trans Fat Cholesterol 106mg Sodium 49mg Total Carbohydrate 0g Dietary Fiber 0g Sugars 0g Protein 3g

6%

Vitamin A Calcium

3% 1%

Vitamin C Iron

35% 2% 0% 0%

0% 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

19

BREAKFASTS LUNCHES

Total Fat 6g

BREAKFASTS LUNCHES Stuffed eggs

Ingredients: 4 hard-boiled eggs 2 Tbsp mayonnaise 1 Tbsp milk Directions: Peel the eggs and slice them lengthwise. Remove the yolks and place them in a small mixing bowl. Reserve the white halves for filling. Mash the yolks with mayonnaise and milk. Mix in one of the following flavors: • 1 Tbsp garlic herb cream cheese • 1 tsp chopped green chilies • 1 Tbsp crumbled bacon • 1 Tbsp grated apple • 1 Tbsp chopped spinach Using a teaspoon, fill each white half with the filling. Place on a plate and serve. Makes 8 toddler servings or 3-4 adult servings

Nutrition Facts Serving Size 1/8 of recipe 30g (30 g)

Amount Per Serving Calories 66 Calories from Fat 50 % Daily Value* Total Fat 6g

9%

Saturated Fat 1g Trans Fat Cholesterol 106mg Sodium 49mg Total Carbohydrate 0g Dietary Fiber 0g Sugars 0g Protein 3g

6%

Vitamin A Calcium

3% 1%

Vitamin C Iron

35% 2% 0% 0%

0% 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

20

White Bean & Cheddar Dip are one of the oldest plant foods known to man and an excellent source of protein. Sour cream dip is not very Beans nutritious, so why not try making a dip from white beans? It can be a snack or a meal and the whole family will love it! Ingredients: 1 can (15 oz) white beans, drained and rinsed 1/3 cup low-sodium chicken broth 1 garlic clove, minced ½ tsp cumin 1 cup shredded cheddar cheese Directions: Preheat the oven to 375 degrees. Combine the beans, chicken broth, garlic, and cumin in a blender. Process until smooth. Add 3/4 cup of the grated cheese and blend until combined. Place the mixture in an oven-safe baking dish. Sprinkle the remaining 1/4 cup of cheese over the top. Bake in an oven for 15 minutes. Serve with pita chips, crackers, tortilla chips, or fresh vegetables (carrots, green beans, cauliflower) Makes 8-10 toddler servings or 4 adult servings

Menu idea Spread on whole-wheat toast & serve with applesauce

Nutrition Facts Serving Size 1/8 of recipe 92g (92 g)

Amount Per Serving Calories from Fat 50 Calories 144 % Daily Value* 9%

Saturated Fat 4g Trans Fat Cholesterol 17mg Sodium 109mg Total Carbohydrate 14g Dietary Fiber 3g Sugars 0g Protein 9g Vitamin A Calcium

3% 17%

Vitamin C Iron

18% 6% 5% 5% 13%

0% 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

21

BREAKFASTS LUNCHES

Total Fat 6g

BREAKFASTS DINNERS LUNCHES

Macaroni with Ham and Peas you have had homemade macaroni and cheese, you’ll never buy a box mix again. By adding peas and ham, this Once is a complete meal in one dish! Ingredients: Classic Cheese Sauce (recipe below) ½ cup frozen peas ½ cup chopped ham 3 cups dry elbow macaroni Directions: Make classic cheese sauce (recipe below). Prepare the peas and the macaroni according to the package directions. Drain the macaroni and peas in a colander and rinse with water. Return the macaroni & peas to the pan. Over low heat, add the ham and cheese sauce. Toss gently to completely coat the macaroni with sauce. Serve Warm.

Makes 8-10 toddler servings and 4 adult servings

Classic Cheese Sauce

Nutrition Facts Serving Size 1/8 of recipe 133g (133 g)

Amount Per Serving Calories 309 Calories from Fat 100 % Daily Value* Total Fat 11g

17%

Saturated Fat 6g Trans Fat 0g Cholesterol 37mg Sodium 346mg Total Carbohydrate 37g Dietary Fiber 2g Sugars 4g Protein 14g

32% 12% 14% 12% 8%

Vitamin A Calcium

2% 10%

9% 20%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

22

Ingredients: 2 Tbsp of butter or margarine 2 Tbsp flour 1½ cups milk 1½ cups cheddar cheese Salt and pepper to taste Directions: In a saucepan melt butter over medium heat. Stir in flour and sauté for 2 minutes. Continue to stir and SLOWLY pour in the milk. Add the cheese. Continue to stir until melted. Add salt and pepper to taste. This classic cheese is also winner over steamed vegetables: cauliflower, broccoli, or asparagus.

Quesadilla Ingredients: 2 Tbsp black beans (rinsed and drained) 1 Tbsp corn kernels ¼ cup shredded cheese (Colby, cheddar, jack, or a mixture) 2 8-10 inch flour tortillas 2 tsp vegetable oil Directions: Place toritlla on large plate and brush with oil. Flip it over. Sprinkle cheese, beans, corn, and tomatoes over the tortilla. Leave a ½ inch edge empty all the way around the tortilla. Place the other tortilla on top of the cheese mixture, making a sandwich. Brush the top of the tortilla lightly with oil. Place the tortilla sandwich in a non- stick frying pan over medium heat. Using a spatula, turn the tortilla over when it is golden brown (about 2 minutes). Brown the other side (about 2 minutes). Remove from pan and slice into pieces like a pie. Makes 2 toddler servings or 1 adult serving Other fillings: Quesadilla can be made with many foods. They are a terrific way to use leftovers. Here are some ideas: • • • • •

Taco meat, chopped tomatoes, and cheddar cheese Grilled chicken, refried beans, and jack cheese Grilled zucchini, diced tomatoes, and mozzarella cheese Deli-ham cut in squares, diced tomatoes, and Swiss cheese Bacon crumbles, diced tomatoes, and American cheese

Make-ahead secret: Quesadillas can be made in quantity and frozen. After cooking, cut each of them in half. Wrap them individually in plastic wrap and freeze them for up to 6 months. Reheat them in a toaster oven or a regular oven.

Nutrition Facts Serving Size 1/2 of recipe 88g (88 g)

Amount Per Serving Calories from Fat 120 Calories 268 % Daily Value* 21%

Saturated Fat 5g Trans Fat 0g Cholesterol 16mg Sodium 446mg Total Carbohydrate 28g Dietary Fiber 3g Sugars 1g Protein 9g

23%

Vitamin A Calcium

4% 18%

Vitamin C Iron

5% 19% 9% 10%

1% 11%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

23

BREAKFASTS LUNCHES DINNERS

Total Fat 14g

BREAKFASTS DINNERS LUNCHES

Shroomy Stroganoff

This is a perfect meal for a cold fall or winter day. Ingredients: 2 Tbsp butter or margarine 1 lb. fresh white mushrooms, sliced 1/2 cup beef or vegetable stock 1/2 teaspoon dried dill 1 cup sour cream Salt and pepper to taste Cooked rice or egg noodles Directions: Melt the butter in a large skillet over medium-high heat. Add the sliced mushrooms and stir constantly for about 5 minutes. Turn the heat to low and add the beef or vegetable stock and dill. Continue cooking about 4 more minutes. Add the sour cream. Gently stir until heated through, but do not allow it to boil. Serve over cooked rice or egg noodles. Makes 8 -10 toddler servings or 4 adult servings.

Nutrition Facts Serving Size 1/8 of recipe 112g (112 g)

Amount Per Serving Calories 148 Calories from Fat 73 % Daily Value* Total Fat 8g

13%

Saturated Fat 5g Trans Fat Cholesterol 20mg Sodium 161mg Total Carbohydrate 16g Dietary Fiber 0g Sugars 2g Protein 3g

24%

Vitamin A Calcium

5% 4%

Vitamin C Iron

7% 7% 5% 1%

1% 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

24

Menu idea

Make it a one-dish meal: Add ¾ lb. lean ground beef. In a skillet, brown ground beef and add it to the recipe just before the sour cream.

Tuna Casserole his is a favorite comfort food and a terrific cold weather meal all in one dish. T Ingredients: 1 yellow onion, minced 2 Tbsp butter or margarine ½ cup sliced mushrooms ½ cup frozen green peas 1 can cream of celery soup ¾ cup milk 1 5-oz. can tuna in water, drained 3 to 4 cups flat egg noodles ¼ cup breadcrumbs

Directions: Preheat the oven to 350 degrees. Prepare the egg noodles according to the package directions and drain in a colander. In a large skillet, melt the butter over medium heat. Add the onions and sauté until soft (about 4 minutes), and then add in the mushrooms and peas. Cook for another minute and turn down the heat to low. Mix the soup, milk, and tuna in a separate bowl and add to the skillet. Stir until blended together. Combine the noodles and the contents of the skillet into an oven-proof casserole dish. Sprinkle with breadcrumbs. Bake 25-30 minutes. Let stand for 10-15 minute before serving. Makes 8 -10 toddler servings or 4 adult servings.

Nutrition Facts Serving Size 1/8 of recipe 173g (173 g)

Amount Per Serving Calories 204 Calories from Fat 65 % Daily Value* 11%

Saturated Fat 2g Trans Fat 0g Cholesterol 36mg Sodium 410mg Total Carbohydrate 24g Dietary Fiber 2g Sugars 3g Protein 10g

12%

Vitamin A Calcium

7% 7%

Vitamin C Iron

12% 17% 8% 7%

4% 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

25

BREAKFASTS LUNCHES DINNERS

Total Fat 7g

DINNERS BREAKFASTS LUNCHES Homemade Pizza

of us grew up being taught that pizza is junk food, but that does not have to be true anymore! Kids love pizza. To Many make it healthy this recipe uses part skim-milk cheese and healthy toppings. Ingredients: 1 can Pillsbury (or similar) ready-to-bake pizza dough 1 cup spaghetti sauce 1 cup part-skim mozzarella cheese Toppings as listed below Directions: Preheat the oven to 350 degrees. Open the dough and place it evenly over the bottom of a 13 x 9 x 2 pan that has been sprayed with cooking spray. Spread the spaghetti sauce evenly over the dough. Leave a ½ inch edge as the “crust.” Top with cheese over the sauce area. Add toppings and bake on top rack for 12-16 minutes. Let stand 3 minutes before cutting and serving. Topping Ideas: • Hawaiian: ham, pineapple and onion • BBQ: replace spaghetti sauce with Barbeque sauce, top with diced cooked chicken, shredded carrots, chopped cilantro, and diced tomatoes • Veggie: spinach, sliced mushrooms, and thin-sliced or diced red pepper • Mediterranean: sun dried tomatoes, chopped garlic, spinach, and diced or shredded cooked chicken • Italian: lean-ground beef, sliced mushrooms, and diced tomatoes

Nutrition Facts Serving Size 1/8 of recipe 110g (109 g)

Amount Per Serving Calories 259 Calories from Fat 108 % Daily Value* Total Fat 12g

19%

Saturated Fat 5g Trans Fat 0g Cholesterol 19mg Sodium 802mg Total Carbohydrate 27g Dietary Fiber 1g Sugars 7g Protein 11g

24%

Vitamin A Calcium

8% 25%

Vitamin C Iron

6% 33% 9% 5%

1% 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

26

Makes 8-10 toddler servings or 4 adult servings

Avocado & Orange Salad a simple, fresh salad that will please everyone. Homemade salad dressing is quick to make and taste so much Here’s better than store-bought. Give it a try! Ingredients: Salad: 1 avocado, diced 1 small can (5 oz.) mandarin oranges, drained 7-8 cherry tomatoes cut in quarters Honey-Lime Dressing: 2 Tbsp lime juice 1 Tbsp rice vinegar 1 Tbsp Honey ¼ cup olive oil Salt and fresh ground pepper, to taste Directions: Prepare the dressing: In a small bowl, whisk all the ingredients together or place all the ingredients in small, covered container and shake vigorously. In a bowl, toss the tomatoes and oranges with enough dressing to coat. Add the avocado and gently toss. Serve. Makes 4-6 toddler servings or 2-3 adult servings Menu idea Serve with grilled chicken & brown rice

Nutrition Facts Serving Size 1/4 of recipe 152g (151 g)

Amount Per Serving Calories 238 Calories from Fat 182 % Daily Value* 32%

Saturated Fat 3g Trans Fat 0g Cholesterol 0mg Sodium 8mg Total Carbohydrate 14g Dietary Fiber 4g Sugars 9g Protein 2g

15% 0% 0% 5% 17%

Vitamin A Calcium

40% 3%

17% 2%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

27

SALADS BREAKFASTS LUNCHES DINNERS

Total Fat 21g

BREAKFASTS DINNERS LUNCHES SALADS

Creamy “Cuke” Salad Ingredients: 2 medium cucumbers, peeled ½ cup sour cream 2 tsp apple cider vinegar 2 tsp sugar 1 tsp fresh dill, chopped (optional) or ¼ tsp dried dill Salt and pepper to taste Directions: Cut the cucumbers in half lengthwise. With a small spoon, scrape out the seeds. Slice the cucumbers in about 1/4 inch thick slices. In a medium-sized bowl, combine sour cream, vinegar, sugar and dill. Mix together with a spoon until smooth. Add the cucumbers and toss gently to coat the pieces with dressing. Chill in the refrigerator until ready to serve. For a little sweetness try adding 1/2 cup of diced mango, watermelon, or cantaloupe to this recipe. Yummy! Makes 8-10 toddler servings or 4 adult servings

Menu idea Serve with broiled fish and buttered noodles

Nutrition Facts Serving Size 1/8 of recipe 67g (67 g)

Amount Per Serving Calories from Fat 26 Calories 38 % Daily Value* Total Fat 3g

4%

Saturated Fat 2g Trans Fat 0g Cholesterol 7mg Sodium 13mg Total Carbohydrate 3g Dietary Fiber 0g Sugars 2g Protein 1g

8%

Vitamin A Calcium

3% 3%

Vitamin C Iron

2% 1% 1% 1%

3% 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

28

Sweet Tomato Salad omatoes are not often a child’s favorite food. Here’s a great summer salad with a little touch of sun-kissed sweetness T that may win over a picky toddler. To make tomatoes more kid-friendly, remove the seeds. This will eliminate the slippery texture. If your child is okay with the seeds, leave them in because they have lots of nutrients. Ingredients: 1 cup fresh tomatoes, seeded (optional) and cut into bite-sized pieces 1 cup cantaloupe, seeded and cut into bite-sized pieces Dressing: ¼ cup olive oil or vegetable oil 1 Tbsp lime or lemon juice 1 Tbsp brown sugar Dash of salt Directions: Place the tomatoes and cantaloupe in a bowl. In a separate bowl whisk together the dressing ingredients. Just before serving, pour the dressing over the tomato and melon and toss to coat. Makes 4 toddler-sized servings. Menu idea Serve with any soup & warm bread

Nutrition Facts Serving Size 1/4 of recipe 114g (114 g)

Amount Per Serving Calories 155 Calories from Fat 121 % Daily Value* 21%

Saturated Fat 2g Trans Fat 0g Cholesterol 0mg Sodium 4855mg Total Carbohydrate 9g Dietary Fiber 1g Sugars 8g Protein 1g Vitamin A Calcium

36% 1%

Vitamin C Iron

9% 0% 202% 3% 3%

37% 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

29

SALADS BREAKFASTS LUNCHES DINNERS

Total Fat 14g

BREAKFASTS DINNERS LUNCHES SIDES SALADS

Broccoli & Rice Casserole toddlers know broccoli as “trees.” Simply steamed, it is a perfect finger food. This casserole is an example of Many what can be done with pureed broccoli. Add some cooked chicken cubes to turn this side dish into a main dish! Ingredients: 1 package 12oz frozen broccoli ¾ cup vegetable or chicken stock ½ cup milk 1 Tbsp lemon juice 1 Tbsp olive oil 1 tsp salt 2 cups cooked brown or white rice ½ cup shredded cheddar cheese Directions: Preheat the oven to 350 degrees. Prepare broccoli according to the package directions. Place the cooked broccoli, soup stock, oil, salt and lemon juice in a blender and process to a smooth puree. Place the rice, milk and cheese in an oven-proof casserole dish. Pour the broccoli mixture over the rice and cheese. Toss the mixture gently to blend ingredients. Place in the oven for 15 minutes or until it is heated through and the cheese is melted. Makes 8-10 toddler servings or 6 adult servings Make it a one-dish meal Add 1½ cups of diced, cooked chicken. Add the chicken to the recipe when placing the rice and cheese in the casserole dish.



Nutrition Facts Serving Size 1/8 of recipe 118g (118 g)

Amount Per Serving Calories from Fat 46 Calories 121 % Daily Value* Total Fat 5g

8%

Saturated Fat 2g Trans Fat 0g Cholesterol 9mg Sodium 94mg Total Carbohydrate 14g Dietary Fiber 2g Sugars 1g Protein 5g Vitamin A Calcium

9% 9%

Vitamin C Iron

11% 3% 4% 5% 8%

35% 3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

30

Menu idea Serve with Hamburgers & whole wheat buns

Cinnamon Apple Slices Ingredients: 2 Golden Delicious apples Dash of cinnamon Directions: Wash, peel, and core the apples. Cut the apples into slices about ¼ inch thick. Place the slices of apple in a plastic bag and sprinkle a dash of cinnamon over them. Close the bag and shake it so the cinnamon is distributed evenly over all of the slices. Place the slices in a microwave-safe dish and cook them in the microwave on HIGH for 3 minutes. Let them stand for 5 minutes. They are done if a fork slides into them easily. Cool completely before serving. Makes 4 toddler servings or 2 adult servings

Menu idea Serve with baked pork chops, steamed green beans and stove top-made stuffing

Nutrition Facts Serving Size 1/4 of recipe 93g (93 g)

Amount Per Serving Calories 70 Calories from Fat 2 % Daily Value* 0%

Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 1mg Total Carbohydrate 20g Dietary Fiber 8g Sugars 8g Protein 1g

0%

Vitamin A Calcium

1% 13%

Vitamin C Iron

0% 0% 7% 31%

6% 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

31

SIDES SALADS BREAKFASTS LUNCHES DINNERS

Total Fat 0g

BREAKFASTS DINNERS LUNCHES SIDES SALADS Frosted Zucchini

he fun name of this recipe may be just enough to get your kids to try this delicious dish. This is also a great recipe to T get the kids involved in food preparation. Older children can frost the zucchini and younger ones can dip them into the breadcrumbs. Ingredients: 2 medium zucchini (about 8-9 inches long) 1/4 cup mayonnaise 2 Tbsp green onions, finely chopped 1 tsp. lemon juice 2 Tbsp Parmesan cheese 1/8 tsp garlic powder 1/4 cup breadcrumbs Directions: Cut the zucchini in half lengthwise. Steam it in the microwave until barely tender (about 3-4 minutes – test it with a fork). Drain and let cool. Mix together the remaining ingredients, except the breadcrumbs. Frost one side of the zucchini slice with the mayonnaise mixture. Dip the frosted side of the zucchini in breadcrumbs and place them on a foil-lined cookie sheet. Broil them in the oven until lightly browned (about 2 minutes). Serve warm. Makes 6-8 toddler servings or 3 adult servings

Nutrition Facts Serving Size 1/6 of recipe 84g (84 g)

Amount Per Serving Calories from Fat 76 Calories 105 % Daily Value* Total Fat 9g

13%

Saturated Fat 1g Trans Fat 0g Cholesterol 1mg Sodium 113mg Total Carbohydrate 6g Dietary Fiber 1g Sugars 2g Protein 2g Vitamin A Calcium

4% 4%

Vitamin C Iron

7% 0% 5% 2% 4%

21% 3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

32

Menu idea Serve with whole-wheat spaghetti and meat sauce made with spaghetti sauce & meatballs or cooked lean, ground beef

Green Bean Casserole his casserole is a quick and easy variation on a popular holiday classic recipe. It’s a crowd pleaser, especially with T kids. Freeze leftovers in single servings and you will always have a vegetable available on work nights or when you plan to go out. Ingredients: 1 package (16oz) frozen cut green beans, thawed 1 can cream of mushroom soup ½ cup milk 2 Tbsp onion, diced ¼ cup cheddar cheese, shredded 4 slices bacon Directions: Preheat the oven to 375 degrees. Place the green beans and onion in a casserole dish. Mix the soup and milk together in a small bowl. Pour the mushroom soup mixture over the green beans and stir gently. Sprinkle the top evenly with cheese. Place in the oven for 35 minutes. Cut the bacon into small squares and place it in a small non-stick skillet over medium heat. Fry the bacon pieces, stirring them around occasionally until crispy (about 4 minutes). Remove the bacon and place it on a paper towel to absorb the grease. Let the casserole stand for 5-10 minutes and sprinkle with fresh bacon bits prior to serving. Makes 8-10 toddler servings or 4 adult servings Menu idea Serve with baked/grilled ham steak & mashed potatoes

Nutrition Facts Serving Size 1/8 of recipe 163g (163 g)

Amount Per Serving Calories 164 Calories from Fat 91 % Daily Value* 16%

Saturated Fat 4g Trans Fat Cholesterol 20mg Sodium 482mg Total Carbohydrate 10g Dietary Fiber 2g Sugars 4g Protein 8g

19% 7% 20% 3% 8%

Vitamin A Calcium

17% 8%

9% 9%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

33

SIDES SALADS BREAKFASTS LUNCHES DINNERS

Total Fat 10g

BREAKFASTS DINNERS LUNCHES SIDES SALADS Pink Potatoes

potatoes might not be exactly pink, but more a delightful shade of peach. The addition of a sweet potato adds These the color, a terrific flavor, and lots of vitamin A. Your kids may not want the plain old white ones ever again. Ingredients: 3 medium-sized white potatoes 1 medium-sized sweet potato 5 garlic cloves, peeled 1 can (14oz.) chicken broth 4 Tbsp butter or margarine Salt and pepper to taste Directions: Scrub, peel, and cut the potatoes into to 2-inch chunks. Place the potatoes and the garlic cloves in a saucepan with the chicken broth. Add enough water to cover the potatoes. Set the pan over high heat and bring to a boil. Cover the pan, reduce the heat to low, and boil for 10-12 minutes, until a fork slides easily through the potatoes. Drain the potatoes, reserving 3/4 cup of the cooking liquid. Mash the cooked potatoes with a potato masher until they are the same color throughout. Stir in the butter or margarine. Add the reserved cooking liquid ¼ cup at a time, until the potatoes are a creamy, whipped consistency. Add salt and pepper to taste. Makes 10-12 toddler servings or 4 adult servings.

Nutrition Facts Serving Size 1/10 of recipe 123g (122 g)

Amount Per Serving Calories 100 Calories from Fat 41 % Daily Value* Total Fat 5g

7%

Saturated Fat 3g Trans Fat 0g Cholesterol 12mg Sodium 105mg Total Carbohydrate 14g Dietary Fiber 2g Sugars 1g Protein 2g

15%

Vitamin A Calcium

27% 3%

40% 1%

Vitamin C Iron

4% 4% 5% 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

34

Menu idea Serve with baked chicken & gravy and steamed broccoli

Sand Castle Couscous ust the name of this side dish is cool enough for a little kid to give it a try, and the great taste will keep ’em digging in. J Ingredients: 1 box (5-6 oz) couscous (found in the rice section of most grocery stores) 1 (14 oz.) can chicken or vegetable soup stock 2 Tbsp butter or margarine ½ cup frozen peas & carrots combo 1 small bowl or glass cup (this is the mold for your castle)

Directions: Cook the peas and carrots according to the package directions. Prepare the couscous according the package directions, but substitute the same amount of soup stock for the amount of water called for on the package. If you need to, you can add water to the soup stock to make up any difference in the amount of liquid called for on the package. After fluffing the couscous with a fork, add the butter or margarine and the peas and carrots mixture to the couscous and mix gently. To make the sand castles: Spoon the couscous mixture into the small bowl or glass cup and pack the mixture down using the back of the spoon. Place a dinner plate over the top of the bowl or cup and turn the plate over. Gently remove the bowl or cup. Viola, a sand castle! Makes about 6 toddler servings or 4 adult servings. Menu idea Serve with Barbeque chicken

Nutrition Facts Serving Size 1/6 of recipe 107g (107 g)

1

2

% Daily Value* Total Fat 3g

5%

Saturated Fat 1g Trans Fat Cholesterol 2mg Sodium 105mg Total Carbohydrate 25g Dietary Fiber 2g Sugars 1g Protein 6g

3% 1% 4% 8% 7%

Vitamin A Calcium

2% 3%

22% 1%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

35

SIDES SALADS BREAKFASTS LUNCHES DINNERS

3

Amount Per Serving Calories 155 Calories from Fat 29

BREAKFASTS DINNERS LUNCHES SIDES SALADS Maple Carrots

Ingredients: 1 pound baby carrots 1 cup chicken or vegetable broth 2 Tbsp butter 2 Tbsp maple syrup 2 Tbsp chopped cashews (optional) Directions: In a saucepan bring the chicken or vegetable broth to a boil. Add the baby carrots and return to a boil. Reduce the heat to low and simmer for 3 minutes. Remove from heat and pour the carrots and broth into a colander to drain. With the saucepan still hot, put in the butter and maple syrup and stir until the butter is melted. Add the carrots and toss gently. Transfer the carrots to a serving dish and sprinkle them with chopped cashews. Makes 10-12 toddler servings or 4 adult servings.

Menu idea Serve with grilled cheese sandwiches

Nutrition Facts Serving Size 1/10 of recipe 56g (56 g)

Amount Per Serving Calories 39 Calories from Fat 16 % Daily Value* Total Fat 2g

3%

Saturated Fat 1g Trans Fat 0g Cholesterol 3mg Sodium 38mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 4g Protein 1g

5% 1% 2% 2% 3%

Vitamin A Calcium

3% 1%

86% 1%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

36

Black Bean Soup Ingredients: 1 Tbsp olive oil 1 cup chopped onion 3 garlic cloves, minced 2 cans (14 oz) diced tomatoes 2 cans (15 oz each) black beans, drained and rinsed 1 can (4 oz) chopped green chilies 1 can (15 oz) chicken broth 2 teaspoons ground cumin Directions: In a medium-sized saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for 5 minutes, until the onion is tender. In a blender or food processor, combine the onions, tomatoes, and beans. Process until smooth (this can be done in 2 batches, if necessary). In the medium saucepan, combine the bean mixture, broth, and cumin. Cook over low heat for about 15 minutes, stirring occasionally. Serve the soup hot, topping each bowl with any or all of the garnishes below. To add to the soup’s flavor and fun, have a “Soup Bar” for dinner! Spoon the soup into bowls and let the kids sprinkle their own toppings on the soup! Here are some suggestions: • Thinly sliced green onions • Chopped cilantro • Cubes of avocado • Sour cream • Bacon bits • Diced Ham • Shredded cheese Serving Size 1/8 of recipe 317g (317 g)

Nutrition Facts Amount Per Serving Calories 156 Calories from Fat 20 % Daily Value* Total Fat 2g

4%

Saturated Fat 0g Trans Fat Cholesterol 0mg Sodium 1030mg Total Carbohydrate 27g Dietary Fiber 9g Sugars 1g Protein 9g

2% 0% 43% 9% 35%

Vitamin A Calcium

26% 17%

10% 8%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

37

SALADS SIDES BREAKFASTS LUNCHES DINNERS SOUPS

Makes 8-10 toddler servings or 5-6 adult servings

BREAKFASTS DINNERS LUNCHES SIDES SALADS SOUPS

Creamy Cauliflower Soup are terrific way to introduce your toddler to vegetables. If your child’s “spoon” skills are not refined enough for Soups soup, pour it in a cup and let him sip away.

Ingredients: 1 head of cauliflower, cored and chopped into florets 1 medium potato, peeled and diced 4 cups vegetable broth or chicken broth ½ teaspoon Italian seasoning 2 garlic cloves 1 cup milk Directions: Place all the ingredients in a large soup pot. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for 20 minutes. Pour in batches into a blender, being careful not overfill the blender. Puree until smooth. You can also use a hand blender to puree the soup right in the pot. Stir in milk. Serve. Makes 8-10 toddler servings or 4-5 adult servings

Nutrition Facts Serving Size 1/8 of recipe 222g (222 g)

Amount Per Serving Calories from Fat 18 Calories 121 % Daily Value* Total Fat 2g

3%

Saturated Fat 0g Trans Fat Cholesterol 1mg Sodium 836mg Total Carbohydrate 22g Dietary Fiber 4g Sugars 4g Protein 5g

2%

Vitamin A Calcium

42% 4%

Vitamin C Iron

0% 35% 7% 16%

69% 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

38

Tropical Summer Soup fruit soups are sweet, healthy, and refreshing. Bring two spoons to the table with a bowl of this soup. Better yet, Cold bring a second bowl – toddlers aren’t much for sharing. Enjoy! Ingredients: 1 mango, remove skin and cut into chunks ½ cup pineapple, cut into chunks 1½ cups vanilla yogurt ¾ cup milk 1 Tbsp honey 2 tsp lime juice Sprinkle of nutmeg and cinnamon Directions: Puree all ingredients in a blender. Chill and serve. Makes 8-10 toddler servings or 4 adult servings

Nutrition Facts Serving Size 1/8 of recipe 132g (131 g)

Amount Per Serving Calories from Fat 28 Calories 131 % Daily Value* 5%

Saturated Fat 2g Trans Fat 0g Cholesterol 4mg Sodium 42mg Total Carbohydrate 25g Dietary Fiber 5g Sugars 16g Protein 4g

Menu idea Serve with tuna or chicken salad sandwiches

Vitamin A Calcium

9% 19%

Vitamin C Iron

11% 1% 2% 8% 22%

43% 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

39

SALADS SIDES BREAKFASTS LUNCHES DINNERS SOUPS

Total Fat 3g

BREAKFASTS DINNERS SOUPS LUNCHES SIDES SALADS

Cream of Asparagus Soup Ingredients: 1 pound asparagus, cleaned and chopped 2 Tbsp olive oil or vegetable oil ½ cup chopped onion 1 garlic clove, minced 1 medium potato, peeled and cubed (to save time use 1 cup uncooked frozen hash browns) 2 cups chicken or vegetable stock 1 cup milk salt and pepper to taste Directions: Over medium heat, put oil, onions, and garlic in a large soup pot. Sauté until soft (about 5 minutes). Add the asparagus, potato, and soup stock. Bring to a boil over high heat. Reduce heat, cover, and simmer 20 minutes. Puree the soup until smooth with a hand blender, food processor, or blender. Stir in the milk. Add salt and pepper to taste. Serve warm. Makes 8-10 toddler servings or 4-5 adult servings

Nutrition Facts Serving Size 1/8 of recipe 205g (205 g)

Amount Per Serving Calories from Fat 46 Calories 114 % Daily Value* Total Fat 5g

8%

Saturated Fat 1g Trans Fat Cholesterol 5mg Sodium 151mg Total Carbohydrate 13g Dietary Fiber 1g Sugars 5g Protein 5g

6%

Vitamin A Calcium

5% 6%

Vitamin C Iron

2% 6% 4% 6%

15% 7%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

40

Banana Bread his is an old-time sweet treat favorite! It can be served for dessert. T Ingredients: 3 ripe bananas, mashed 2 eggs, beaten 2 cups flour ¾ cup sugar 1 tsp salt 1 tsp baking soda ½ cup walnuts, chopped (optional)

Directions: Preheat the oven to 350. Grease a 9 X 5 X 3 loaf pan or an 8 x 8 pan. Mix bananas and eggs together in a large bowl. Mix in the sugar, flour, salt, baking soda, and nuts until well combined. Pour the batter into the prepared pan and bake for 1 hour (45 minutes if using 8 x 8 pan) or until the bread is firm and a toothpick inserted in the middle comes out clean. Let cool before slicing. Play Hide n’ Sneak: Want to get more fruits and vegetable into your child’s diet? Sneak some extra vitamins into this sweet bread. Try mixing one of these foods into the batter before cooking: • ½ cup canned pumpkin • ½ cup grated zucchini • ½ cup grated carrots • ½ cup applesauce (decrease the number of bananas used to 2) Makes about 24 toddler servings or about 12 adult servings Menu ideas Spread with cream cheese. Serve with strawberries and a glass of milk Spread 2 thin slices with peanut butter & Jelly. Serve with applesauce and glass of milk

Nutrition Facts Serving Size 1/24 of recipe 35g (34 g)

Amount Per Serving Calories from Fat 1 Calories 77 % Daily Value* 0%

Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 153mg Total Carbohydrate 18g Dietary Fiber 1g Sugars 8g Protein 2g

0%

Vitamin A Calcium

0% 0%

Vitamin C Iron

0% 6% 6% 3%

2% 3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

41

DESSERTS SALADS SIDES BREAKFASTS LUNCHES DINNERS SOUPS

Total Fat 0g

BREAKFASTS DINNERS LUNCHES DESSERTS SOUPS SIDES SALADS

Berries N’ Banana Cream lueberries are great finger foods for toddlers, and a handful of them are always welcome in school lunches. Try B making this recipe as a surprise after-school snack or for dessert. The Banana Cream also tastes great over ice cream or frozen yogurt Ingredients: 1/3 cup ricotta cheese 1 tsp lemon juice 1 banana, peeled and sliced 2 Tbsp milk 2 Tbsp honey 1½ cups blueberries, rinsed and drained Directions: In a food processor or blender, combine all the ingredients except the blueberries. Puree until very smooth (about 2 minutes). Pour into a medium-sized mixing bowl and fold in the blueberries gently. Serve in bowls with a big spoon! This recipe does not keep well. Refrigerate leftovers and use for breakfast the following day. Makes 6 toddler servings or 3 adult servings.

Nutrition Facts Serving Size 1/6 of recipe 80g (80 g)

Amount Per Serving Calories 74 Calories from Fat 12 % Daily Value* Total Fat 1g

2%

Saturated Fat 1g Trans Fat 0g Cholesterol 5mg Sodium 20mg Total Carbohydrate 15g Dietary Fiber 1g Sugars 10g Protein 2g

4%

Vitamin A Calcium

2% 5%

Vitamin C Iron

2% 1% 5% 6%

10% 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

42

Orange Frosty Ingredients: ½ cup vanilla ice cream or frozen yogurt ½ cup orange juice 4 ice cubes Directions: Place all the ingredients in a blender and process until smooth. Serve in a cup with a straw. Makes 3 toddler servings

Nutrition Facts Serving Size 1/3 of recipe 77g (77 g)

Amount Per Serving Calories 107 Calories from Fat 53 % Daily Value* 9%

Saturated Fat 4g Trans Fat Cholesterol 33mg Sodium 22mg Total Carbohydrate 12g Dietary Fiber 0g Sugars 7g Protein 2g

11% 1% 4% 0%

Vitamin A Calcium

30% 1%

6% 5%

Vitamin C Iron

18%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

43

DESSERTS SALADS SIDES BREAKFASTS LUNCHES DINNERS SOUPS

Total Fat 6g

BREAKFASTS DINNERS LUNCHES DESSERTS SOUPS SIDES SALADS

Smooth & Creamy Popsicles

s hot days of spring and summer approach, it is nice to have a healthy cool down treat on hand for your children (and A you). You can purchase a popsicle mold at a grocery store or dollar store or small plastic or paper cups or empty yogurt containers work wonderfully for making popsicles. Simply add a wooden craft stick for the popsicle stick. Ingredients: 1 10.5-ounce package silken tofu 1 medium banana 2 cups apple juice (100% juice) 1 cup diced fruit: strawberries, blueberries, pineapple, kiwi, watermelon, cantaloupe, peaches, pears, plums, mango, or papaya Directions: Combine all ingredients in a blender and process until smooth. Pour the mixture into a Popsicle mold and freeze. TIP: If you find that the mixture is a tad on the tart side, don’t reach for the sugar; add a little sweetness with a tablespoon or two of maple syrup or honey. Makes about 12 popsicles.

Nutrition Facts Serving Size 1/12 of recipe 88g (88 g)

Amount Per Serving Calories 45 Calories from Fat 7 % Daily Value* Total Fat 1g

1%

Saturated Fat 0g Trans Fat Cholesterol 0mg Sodium 3mg Total Carbohydrate 9g Dietary Fiber 1g Sugars 6g Protein 1g

1%

Vitamin A Calcium

0% 1%

Vitamin C Iron

0% 0% 3% 2%

40% 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

44

Frozen Banana Pops Ingredients: Bananas Popsicle sticks Chocolate (1 ounce per banana) (optional) Directions: Peel the bananas and slice in half crosswise. Insert a Popsicle stick in the end of each piece. Place in the freezer for 2 hours. They are ready to eat (unless you want to dip them in chocolate). To dip in chocolate: Melt the chocolate according to the package directions. You may need to add a bit of cooking oil (1 tsp - 1 Tbsp, depending on the amount and type of chocolate) to develop a good “dipping” consistency. Once the chocolate is ready, remove the frozen bananas from the freezer and dip them or spoon chocolate over them. Put them back in the freezer to set. They’ll be ready in minutes. Storage: Wrap individually in plastic. Freeze for up to 2 months. One banana makes 2 pops.

Nutrition Facts Serving Size 1/2 of recipe 59g (59 g)

Amount Per Serving Calories 53 Calories from Fat 2 % Daily Value* 0%

Saturated Fat 0g Trans Fat Cholesterol 0mg Sodium 1mg Total Carbohydrate 13g Dietary Fiber 2g Sugars 7g Protein 1g

0% 0% 0% 4% 6%

Vitamin A Calcium

9% 1%

1% 0%

Vitamin C Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

www.NutritionData.com

45

DESSERTS SALADS SIDES BREAKFASTS LUNCHES DINNERS SOUPS

Total Fat 0g

Notes

Notes

Notes