Foods to Include in Your Daily Intake:
Yogurt
Popcorn
Celery with peanut butter and raisins
Nuts
Trail mix
Sliced pears with ricotta cheese
Cottage cheese
Oatmeal
Piece of Cheese
Bell peppers and guacamole
Whole-grain crackers and nut butter
Piece of fruit
Hard-boiled Eggs
Raisins
Carrot Sticks and Hummus Bell peppers and guacamole
Whole-grain crackers and nut butter
Piece of fruit
Olives
Apples and Peanut Butter or Sunflower seed dip
Veggie Pita Pocket
Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.
Fruit Smoothie Berry Smoothie
Ingredients for 4 servings: • 2 cups (60 grams) of fresh spinach • 2 cups (300 grams) of frozen berries • 1 cup (240 ml) of plain yogurt • 1 cup (240 ml) of whole milk or almond milk • 1 tablespoon (20 grams) of honey Add all ingredients to a blender and blend until smooth.
Banana Oat Cookies Ingredients: • 3 ripe bananas, mashed • 1/3 cup (80 ml) of coconut oil • 2 cups (160 grams) of rolled oats • 1/2 cup (80–90 grams) of mini chocolate chips or dried fruit • 1 teaspoon (5 ml) of vanilla Mix all ingredients in a bowl. Place spoonfuls of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 350°F (175°C).
Turkey and Avocado Rollup
To make a turkey and avocado roll-up, first peel and slice an avocado. Gently toss the slices in lime juice to prevent browning. Wrap one piece of turkey around each avocado slice.
Baked Sweet Potato Fries Ingredients: • 1 fresh sweet potato • 1 teaspoon (5 ml) of olive oil • Sea salt Peel and slice the sweet potato. Toss the potato in olive oil and sprinkle it with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.
Pickles Kale Chips Ingredients: • 1 small bunch of kale • 1 tablespoon (15 ml) of olive oil • 1 teaspoon of garlic powder • 1/4 teaspoon of salt. Tear the kale into pieces, then wash and thoroughly dry it. Toss it in the olive oil and seasonings. Spread it out on a cookie sheet and bake it at 350°F (175°C) for 10–12 minutes. Watch the oven carefully, as the kale can quickly burn.
Energy Balls Ingredients: • 1 cup (80 grams) of oats • 1/3 cup (115 grams) of unfiltered honey • 1/2 cup (125 grams) of almond butter • 1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams) • 1 teaspoon (5 ml) of vanilla • 1/2 cup (80 grams) of dried fruit Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a treat, replace the dried fruit with chopped dark chocolate chips.
Peanut Butter and Banana Quesadilla
Ingredients:
1 whole-wheat tortilla
2 tablespoons (30 grams) of peanut butter
1/2 of a banana
1/8 teaspoon of cinnamon
Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice it into triangles before serving.
Frozen Fruit Popsicles
Purée frozen fruit or berries and a small amount of fruit juice in a blender. Pour the mixture into popsicle molds or small plastic cups. Cover with foil and insert a popsicle stick into the popsicles through the foil. Freeze overnight.
Mango Oatmeal Breakfast
½ cup orange juice
½ cup frozen mango chunks
½ banana
⅓ cup plain yogurt
¼ cup oats
Blend together until smooth.
Half of a Sandwich
To build a healthy sandwich, start with whole-wheat bread, pick a source of protein, and include a fruit or veggie, if possible. Here are some examples of healthy sandwich combinations:
cheddar cheese and thinly sliced apples
mozzarella cheese and tomato slices
peanut butter and banana slices
turkey, Swiss cheese, and pickles
ricotta cheese mixed with finely chopped veggies
hard-boiled egg, avocado, and tomato
cream cheese and cucumber slice
Ham and Cheese Roll-Ups
All you need is a slice of ham and a cheese stick and toothpick!
Yummy Apple Nachos by Hy-Vee Chef Scott Teal
2 Large apples (cored and sliced)
1 tbsp. Lemon juice
¼ cup your favorite granola
¼ cup your favorite dried fruits
1 tbsp. Sunflower seeds
Sauce
1 tbsp. Honey
2 tbsp. Water
¼ cup low fat peanut butter (opt. unsweetened peanut butter, almond butter or sunflower butter)
Directions:
Mix apples with lemon juice and arrange on a serving plate. In a microwave safe bowl, place sauce ingredients and heat briefly (15-30 sec) to melt together ingredients. Stir and drizzle over apples. Place granola, fruit and seeds over the apples and sauce mixture. Enjoy it as a healthy snack for both kids and adults!
Produce
2 Bananas
Condiments
1 tbsp Peanut butter, Natural
1 tbsp Raspberry chia jam
Strawberry Banana Smoothies
1 frozen banana
½ cup frozen strawberries
1 cup milk (almond, soy, or regular)
½ cup plain or vanilla Greek yogurt
Honey or maple syrup to taste
Blend together and enjoy!
Red, White and Blue Fruit Salad
1 pint of strawberries (cleaned, hulled, and quartered)
1 pint of blueberries (cleaned)
½ cup sugar
2 tbsp. Lemon juice
4 bananas
Mix the strawberries and blueberries together in a bowl, sprinkle with sugar and lemon juice, and toss lightly. Refrigerate until cold, at least 30 minutes. About 30 minutes before serving, cut the bananas into ¾ inch thick slices and toss with the berries.