BlogCoupons
BlogCoupons
The listings featured on this site are from companies from which this site receives compensation. Read the Advertising Disclosure for more information
Disclosure
DeliveryRank.com may earn a commission when a user completes an action using our links, which will however not affect the review but might affect the rankings. The latter is determined on the basis of product market fit and compensation received.
Top Delivery Service
Written by: Tom Read on Dec 25th, 2022

Recipe Book for Kids: 80+ Healthy Dishes You Can Cook Together

A balanced diet is crucial for a child’s development and can help them avoid a long list of serious health issues. According to studies, most parents agree that early eating habits will have a life-long effect on their child’s well-being, but just 17% say their child has a “very healthy” diet. This is understandable; junk food is convenient and accessible – but unhealthy.

What if I told you healthy meals can be convenient too? Not to mention delicious and fun to make for the entire family?

I’ve compiled dozens of healthy and tasty recipes – including meals, snacks, and smoothies – that will make cooking a breeze (even with a little helper by your side!) and ensure your children get the nutrition they need. Here’s our recipe book for kids!

Breakfast

  1. Breakfast Egg Muffins 3 Ways 

Egg muffins on a tray

Ingredients

Base:

  • 12 large eggs

  • 2 tbsp. chopped onion, (red, white, or yellow/brown)

  • Salt and pepper to taste

Bacon and cheddar:

  • ¼ cup cooked bacon, chopped

  • ¼ cup shredded cheddar cheese

Tomato, spinach, and mozzarella:

  • ¼ cup fresh spinach, chopped

  • 8 grape or cherry tomatoes, halved

  • ¼ cup shredded mozzarella cheese

Garlic, mushroom, and pepper:

  • ¼ cup sliced brown mushrooms

  • ¼ cup red bell pepper, diced

  • 1 tbsp. fresh chopped parsley

  • ¼ tsp. garlic powder (or ⅓ teaspoon minced grlic)

Servings: 12

Prep time: 15 minutes Cook time: 20 minutes Total time: 35 minutes

Recipe

  • Preheat the oven to 350F/175C. Coat a 12-cup muffin tin with nonstick oil spray and set it aside.

  • Whisk the eggs and onion together in a mixing bowl and season with salt and pepper.

  • Fill each section of the greased muffin tin halfway with the egg mixture.

  • Divide each topping combination among 4 muffin cups and bake the muffins for 15-20 minutes, until they’re set.

  • Serve the breakfast muffins once they’re cooled or store them for later (see notes). 

Nutritional info:

Serving

1 egg muffin

Calories

82kcal

Carbohydrates

1g

Protein

6g

Fat

5g

Saturated Fat

2g

Sodium

97mg

Potassium

103mg

Fiber

-

Sugar

-

Cholesterol

168mg

Vitamin A

555IU

Vitamin C

6.3mg

Calcium

55mg

Iron

0.8mg

Notes:

  • You can refrigerate your breakfast muffins in an airtight container for a maximum of 4 days and reheat them to serve.









Low sodium
soyfree
low fat
low carbohydrate
low calorie
gluten-free
nut-free

Source:

https://cafedelites.com/breakfast-egg-muffins-3-ways/#recipe

  1. Baked Ham and Egg Cups

Baked ham and egg cups

Ingredients

  • 1 lb. sliced ham

  • 1 cup shredded cheddar cheese

  • 10 large eggs

  • ½ cup sliced green onions

  • Salt and pepper

Servings: 6

Prep time: 15 minutes Cook time: 25 minutes Total time: 40 minutes

Recipe

  • Preheat the oven to 350F/175C. Then coat a 12-cup muffin tin with nonstick cooking spray.

  • Place a slice of ham over each muffin cup and apply downward pressure until each slice forms a cup shape.

  • Add a tablespoon of cheddar to each ham cup.

  • Whisk the eggs in a bowl and stir in the sliced green onions. Season with salt and pepper to your liking.

  • Scoop 2 tablespoons of the egg and onion mixture into each ham cup.

  • Bake the ham and egg cups for around 20-25 minutes and remove each cup gently with a fork to serve.

Nutritional info

Serving

2 egg cups

Calories

367kcal

Carbohydrates

1g

Protein

30g

Fat

25g

Saturated Fat

10g

Sodium

1119mg

Potassium

358mg

Fiber

-

Sugar

-

Cholesterol

339mg

Vitamin A

670IU

Vitamin C

1.6mg

Calcium

188mg

Iron

2.2mg

Notes: 

  • You could also top your ham and egg cups with diced tomatoes, green peppers, or crumbled bacon. Make sure you reduce the amount of egg mixture you use if adding additional toppings.

Soy-free, low fat, low carbohydrate, gluten-free, nut-free.

Source:

https://www.thecountrycook.net/low-carb-baked-ham-and-egg-cups/#recipe

  1. Egg in a Pepper

Fried egg in a pepper in a cast iron skillet

Ingredients

  • 1 large egg

  • 1 bell pepper, cut into a ¼ inch thick ring

  • Salt and black pepper to taste

Servings: 1

Prep time: 5 minutes Cook time: 5 minutes Total time: 10 minutes

Recipe

  • Heat a skillet over medium heat. Once the skillet is up to temperature, add 1 or more bell pepper rings and crack an egg into each. 

  • Cook your egg in the pepper(s) for about 2-3 minutes, until the bottoms are browned. Flip over and cook the other side for another couple of minutes if desired. Season to taste with salt and black pepper.

Nutritional info:

Serving

1 bell pepper egg

Calories

73.5kcal

Carbohydrates

0.8g

Protein

6.4g

Fat

5g

Saturated Fat

1.6g

Sodium

225.3mg

Potassium

84.5mg

Fiber

0.2g

Sugar

0.6g

Cholesterol

186mg

Vitamin A

280.5IU

Vitamin C

8mg

Calcium

27.6mg

Iron

1mg

Notes: 

  • Remove some of the egg white if you have very large eggs, otherwise, the egg might spill over the edge of the pepper rings.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.allrecipes.com/recipe/244281/egg-in-a-pepper/#nutrition 

  1. Cauliflower Muffins

Cauliflower muffins on a cooling rack

Ingredients

  • 1 large egg, lightly beaten

  • 1 cup shredded cheddar cheese

  • 2 cups cauliflower rice (or a 10 oz. bag of frozen cauliflower rice)

  • ¼ cup onion, diced

  • 1 tsp. Italian seasoning

  • ¼ tsp. salt (optional)

Servings: 8 servings

Prep time: 10 minutes Cook time: 25 minutes Total time: 35 minutes

Recipe

  • Preheat the oven to 350F/175C.

  • In a large bowl, combine the cauliflower rice, shredded cheddar cheese, diced onion, and Italian seasoning, then stir in the beaten egg.

  • Coat a mini or standard muffin tin with nonstick cooking spray and scoop the cauliflower-egg mixture into each section. The mixture should yield about 24 mini muffins or 8-9 regular-sized muffins.

  • Press down on each cauliflower muffin using your fingers or the back of a spoon.

  • Bake the muffins for 25 minutes, or until they’re firm and begin to brown.

  • Once they’re cooked, remove the muffins from the tin and enjoy!

Nutritional info:

Serving

Per serving

Calories

77kcal

Carbohydrates

2g

Protein

5g

Fat

5g

Saturated Fat

3g

Sodium

107mg

Potassium

148mg

Fiber

-

Sugar

1g

Cholesterol

35mg

Vitamin A

170IU

Vitamin C

19.6mg

Calcium

118mg

Iron

0.5mg

Notes: 

  • You can use feta cheese and a little bit of cooked bacon in these muffins as well.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.dinner-mom.com/cauliflower-muffins-recipe/#recipe

  1. Easy Egg Breakfast Burrito

An egg and pepper burrito on a plate

Ingredients

  • 1 10-inch flour tortilla

  • ¼ cup shredded cheddar cheese

  • 2 large eggs

  • 1 tbsp. diced onions

  • 1 tbsp. diced bell pepper

  • 2 tbsp. salsa

  • ½ tbsp. olive oil

  • Salt and pepper

Servings: 1 burrito

Prep time: 4 minutes Cook time: 6 minutes Total time: 10 minutes

Recipe

  • Heat olive oil in a skillet over medium heat and, when sizzling, add the diced onion and bell pepper. Continue to cook for about 3-4 minutes, stirring occasionally until the onion and pepper are lightly browned and the onions turn semi-transparent.

  • Whisk the eggs in a bowl until they’re combined and pour them into the skillet, along with the onions and pepper. Using a spatula, pull the eggs across the bottom of the pan as they begin to set, forming egg curds. Repeat until there’s no liquid left, remove from the heat, then season with salt and pepper to your liking.

  • Microwave your tortilla for 10 seconds and then add the shredded cheese, scrambled eggs, and salsa. Roll your wrap into a burrito and enjoy it while it’s hot.

Nutritional info

Serving

Per burrito

Calories

408kcal

Carbohydrates

20g

Protein

21g

Fat

27g

Saturated Fat

10g

Sodium

733mg

Potassium

321mg

Fiber

2g

Sugar

4g

Cholesterol

357mg

Vitamin A

1203IU

Vitamin C

13mg

Calcium

297mg

Iron

3mg

Notes: 

Vegetarian, low sodium, soy-free, nut-free.

Source:

https://thetoastykitchen.com/easy-egg-breakfast-burrito/

  1. Scrambled Eggs in Puff Pastry

Scrambled eggs in puff pastry on a plate

Ingredients

  • 1 sheet puff pastry

  • 6 beaten eggs

  • ½ cup shredded Swiss cheese

  • 1 tbsp. butter

  • 1 cup sliced mushrooms

  • 1 cup chopped kielbasa

  • ¼ cup chopped parsley

  • Salt and pepper

  • 1 egg for egg wash

Servings: 8

Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes

Recipe

  • Preheat the oven to 375F/190C.

  • Roll out the puff pastry so that it measures about 18-inches x 14-inches. Starting with your knife on the 18-inch-long sides and moving it toward the middle, cut 1-inch-wide strips into the pastry, but leave a 4-inch-wide gap down the center for your filling. You’ll fold the outer strips over the filling at a later point.

  • Melt a tablespoon of butter in a skillet and fry the mushrooms and kielbasa for a couple of minutes. Meanwhile, whisk 6 eggs in a bowl and combine them with the shredded Swiss cheese. Add the eggs and chopped parsley to the skillet, moving the eggs regularly, and season to taste.

  • Take the scrambled egg mixture out of the pan, let it cool, and then place it into the 4 inch space in the middle of the pastry.

  • Fold the pastry strips over the eggs, alternating one from each side at a time in a braid.

  • Brush the pastry with beaten egg or egg wash and bake it for about 30 minutes, or until golden.

Nutritional info

Serving

Per serving

Calories

362kcal

Carbohydrates

15g

Protein

14g

Fat

27g

Saturated Fat

9g

Sodium

405mg

Potassium

196mg

Fiber

1g

Sugar

1g

Cholesterol

174mg

Vitamin A

466IU

Vitamin C

3mg

Calcium

84mg

Iron

2mg

Notes: 

Soy-free, nut-free.

Source:

https://www.jocooks.com/recipes/scrambled-eggs-in-puff-pastry

  1. Breakfast Pizza with Hash Brown Crust

A pizza with a hash brown crust on a serving platter

Ingredients

  • ½ cup milk

  • 9 eggs

  • 1 cup cheddar cheese

  • 1 (25-30 oz.) package hash browns, thawed

  • Salt and pepper

  • Choose from toppings like sausage, ham, bacon, mushrooms, tomatoes, peppers, etc.

Servings: 12

Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes

Recipe

  • Preheat the oven to 400F/205C. Line a pizza stone or pan with parchment paper.

  • Beat two eggs together and stir in the hash browns. Season with a fair amount of salt. Use your hands to stick the hash browns together in a circle shape at the top of your parchment paper. Sprinkle over some ground pepper and bake for 20 minutes.

  • Whisk together the remaining eggs and milk and cook them to a soft scramble.

  • Spread the cooked egg over the top of the hash browns once they’ve cooked. Add any other chosen toppings, and sprinkle over the cheddar cheese.

  • Bake your breakfast pizza for another 10 minutes and slice it with a pizza cutter to serve.

Nutritional info

Serving

Per slice

Calories

163kcal

Carbohydrates

4g

Protein

12g

Fat

11g

Saturated Fat

4g

Sodium

380mg

Potassium

-

Fiber

0g

Sugar

1g

Cholesterol

117mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes: 

Low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://cookingwithcarlee.com/breakfast-pizza-with-hash-brown-crust/

  1. Oatmeal Pancakes

Oatmeal pancakes topped with coconut and honey

Ingredients

  • 2 large eggs

  • 2 cups milk

  • 2 cups dry oats

  • 1 cup whole wheat flour

  • 2 tsp. baking powder

  • 2 tbsp. coconut oil

  • 1 ½ cup frozen blueberries

  • 2 tbsp. pure maple syrup

  • 2 tsp. vanilla extract

  • ½ tsp. salt

  • ½ tsp. cinnamon

Servings: 4

Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes

Recipe

  • Blend the oats into an oat flour and whisk them together with the flour, baking powder, salt, and cinnamon.

  • In a bowl, whisk together the eggs, milk, melted coconut oil, maple syrup, and vanilla extract. Pour this wet mixture into the dry mixture and stir gently to combine into a batter.

  • Heat a large, oiled skillet over medium heat. Once it’s hot enough, cook ¼ cup of pancake batter at a time. Sprinkle blueberries over your pancakes as they cook.

  • Flip your pancakes once they’re bubbly and browning nicely on one side. Cook for another 1-2 minutes. Repeat until you’ve used up all of your batter.

  • Serve your pancakes topped with hot butter and maple syrup, and enjoy!

Nutritional info:

Serving

Per serving

Calories

538kcal

Carbohydrates

82g

Protein

16g

Fat

17g

Saturated Fat

9g

Sodium

293mg

Potassium

-

Fiber

7g

Sugar

28g

Cholesterol

80mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegetarian, low sodium, soy-free, low fat, nut-free.

Source:

https://www.superhealthykids.com/oatmeal-pancakes/

  1. Pumpkin Pancakes

Pumpkin pancakes topped with caramel sauce

Ingredients

  • ½ cup canned pumpkin (not pumpkin pie filling)

  • 1 large egg (at room temperature)

  • 1 cup buttermilk (at room temperature)

  • 2 tbsp. melted butter (at room temperature)

  • 1 ¼ cups all-purpose flour

  • 2 tsp. baking powder

  • 2 tbsp. light brown sugar

  • 1 tsp. ground cinnamon

  • 1 tsp. pure vanilla extract

  • ¼ tsp. nutmeg

  • ¼ tsp. ground ginger

  • ⅛ tsp. ground cloves

  • ¼ tsp. kosher salt

  • Butter and maple syrup to serve

Servings: 4

Prep time: 10 minutes Cook time: 10 minutes Total time: 20 minutes

Recipe

  • Heat an electric griddle pan to 350F/175C. Alternatively, you can warm a skillet to medium heat on the stove.

  • Whisk together the flour, baking powder, brown sugar, salt, nutmeg, ginger, cinnamon, and cloves in a mixing bowl and set it aside.

  • In a separate bowl, combine the egg, buttermilk, melted butter, pumpkin, and vanilla extract with a whisk. Add the wet mixture to the flour mixture and stir them together until just combined. If you want, you can add extra buttermilk to the batter for thinner pancakes.

  • Spray the heated griddle pan or skillet with nonstick cooking spray and pour in ⅓ cup of batter. Cook for about 2-3 minutes on one side, until bubbles begin to form and the bottom browns slightly, then flip your pancake and cook it until golden brown (around 2-3 minutes). Repeat this process until the batter is used up.

  • To serve, stack your pancakes and place a knob of butter on top, before drizzling them with maple syrup.

Nutritional info

Serving

Per serving

Calories

235kcal

Carbohydrates

42g

Protein

7g

Fat

3g

Saturated Fat

1g

Sodium

230mg

Potassium

403mg

Fiber

2g

Sugar

10g

Cholesterol

47mg

Vitamin A

4925IU

Vitamin C

1.3mg

Calcium

186mg

Iron

2.6mg

Notes

  • This recipe also works with whole wheat flour or all-purpose gluten-free flour.

Vegetarian, low sodium, soy-free, low fat, low calorie, gluten-free (if using all-purpose gluten-free flour), dairy-free, nut-free.

Source:

https://www.twopeasandtheirpod.com/pumpkin-pancakes/

  1. Triple Berry Smoothie Bowl

A smoothie bowl topped with berries and granola

Ingredients

  • ½ cup unsweetened almond milk

  • 3 tbsp. plain Greek yogurt

  • 1 cup frozen mixed berries

  • Ice, for thickening

Optional Toppings:

  • Fresh fruit of your choice

  • Granola

  • Hemp hearts

  • Chia seeds

Servings: 1

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blend or food process the ingredients together until smooth. 

  • Add your choice of toppings and enjoy!

Nutritional info

Serving

1 bowl

Calories

121kcal

Carbohydrates

19.4g

Protein

6g

Fat

1.8g

Saturated Fat

0g

Sodium

111.9mg

Potassium

-

Fiber

5.5g

Sugar

10.9g

Cholesterol

-

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.eatyourselfskinny.com/triple-berry-smoothie-bowl/#tasty-recipes-15308-jump-target

  1. Yogurt Parfait

Ingredients

  • 2 cups strawberries, chopped

  • 2 cups blueberries

  • 2 cups honey vanilla Greek yogurt

  • 2 cups almond granola

Servings: 4

Prep time: 10 minutes Total time: 10 minutes

Recipe

  • Wash the strawberries and blueberries and pat them dry. Chop the strawberries into smaller pieces

  • Layer yogurt at the bottom of a glass cup or jar, followed by strawberries, blueberries, and granola. Repeat until you’ve filled the cup or jar.

Nutritional info

Serving

Per serving

Calories

409kcal

Carbohydrates

60g

Protein

18g

Fat

11g

Saturated Fat

1g

Sodium

57mg

Potassium

544mg

Fiber

6g

Sugar

26g

Cholesterol

5mg

Vitamin A

40IU 

Vitamin C

49.5mg

Calcium

178mg 

Iron

3.2mg

Notes:

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://simplyhomecooked.com/greek-yogurt-berry-parfait/#recipe

  1. Homemade Blackberry Biscuits

Ingredients

  • 1½ cups buttermilk

  • ½ cup melted butter

  • 3 cups self-rising flour.

  • ¾ cup granulated sugar

  • 3 cups fresh blackberries

Servings: 1

Prep time: 10 minutes Cooking time: 15 minutes Total time: 25 minutes

Recipe

  • Butter an iron skillet or baking dish and preheat your oven to 450F/230C. Your oven needs to be slightly cooler (around 400F/205C) if you’re using a glass baking dish.

  • In a large bowl, mix the sugar and 2 cups of flour. Stir in the buttermilk and combine. Add extra buttermilk if your mixture is too dry.

  • Add the blackberries, rinsed and dried, and gently mix them into the dough.

  • Remove your dough from the bowl and place it on a floured surface. Knead the dough into a ball, sprinkling it with small amounts of flour if it’s sticky.

  • Take a floured rolling pin and roll the dough out. When the dough is roughly 1-inch thick, take a cookie cutter and cut out as many biscuit-shaped pieces as you can. Knead, roll, and cut the dough again until there’s none left.

  • Place your pieces of dough in an iron skillet or baking dish with each one gently touching the other.

  • Bake them in the center of the oven for around 15 minutes, until they are golden brown.

  • Once they’re cooked, brush the biscuits with melted butter and enjoy.

Nutritional info

Serving

Per serving

Calories

340kcal

Carbohydrates

50g

Protein

5g

Fat

13g

Saturated Fat

7g

Sodium

570mg

Potassium

-

Fiber

3g

Sugar

16g

Cholesterol

22mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegetarian, low sodium, soy-free, nut-free.

Source:

https://3boysandadog.com/simple-and-easy-homemade-blackberry-biscuits/

  1. Almond Flour Banana Bread

Ingredients

  • 3 cups almond flour (not almond meal)

  • 1 tsp. baking soda

  • 1 tsp. baking powder

  • 3 large eggs

  • ¼ cup mild oil or melted butter

  • 3 medium-large bananas (1 cup mashed), very ripe with brown spots

  • ¼ cup sweetener, any

  • 1 tsp. pure vanilla extract

  • 1 tsp. cinnamon

  • ¼ tsp. salt

Servings: 10 slices

Prep time: 5 minutes Cooking time: 50 minutes Total time: 55 minutes

Recipe

  • Preheat the oven to 350F/175C. Line a 9-inch x 5-inch metal loaf pan with parchment paper and set it aside. Alternatively, you can lightly grease the pan with nonstick cooking spray.

  • Mash your bananas in a bowl and then add the eggs, baking soda, baking powder, oil, sweetener, vanilla, cinnamon, and salt. Mix everything together using a whisk.

  • Gently stir in the almond flour with a spatula until combined.

  • Pour the banana dough into the loaf pan. Bake the dough for 50 minutes, until a toothpick inserted into the middle of the bread comes out clean.

  • Once it’s cooked, remove the banana bread from the oven and place it on a rack for about 10 minutes. Then, remove the bread from the loaf pan and allow it to rest for another 10 minutes. Slice it with a serrated knife and serve.

Nutritional info:

Serving

1 slice 

Calories

309kcal

Carbohydrates

23g

Protein

9g

Fat

23g

Saturated Fat

5g

Sodium

293mg

Potassium

-

Fiber

5g

Sugar

13g

Cholesterol

61mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • A metal pan works much better than a ceramic pan for this recipe – the bread can get too moist in a ceramic pan.

  • Light olive oil, melted coconut oil, or grapeseed oil are all mild enough for this recipe.

  • You need to use almond flour for this recipe.

  • You can use honey, maple syrup, and even monk fruit sweetener in this recipe, and I’m sure many others would work just fine too.

  • Vegans can successfully substitute the egg with chia egg in this banana bread.

Vegetarian, soy-free, low fat, low carbohydrate, low calorie, gluten-free.

Source:

https://ifoodreal.com/almond-flour-banana-bread/#recipe

  1. Healthy Stuffed French Toast

Ingredients

  • 4 slices of whole-grain bread

  • ½-1 sliced banana

  • 1 egg

  • ¼ cup unsweetened vanilla almond milk

  • 2-3 tbsp. almond butter

  • ½ cup flaxseed meal

  • ½ tsp. cinnamon

  • ½ tsp. vanilla

  • ⅛ tsp. sea salt

  • Coconut oil, for cooking 

  • Maple syrup and fresh berries to top

Servings: 4

Prep time: 10 minutes Cooking time: 10 minutes Total time: 20 minutes

Recipe

  • Make 2 almond butter and banana sandwiches with the 4 slices of bread, almond butter, and banana.

  • In a bowl, whisk almond milk, egg, cinnamon, vanilla, and salt until combined. Pour the mixture into a large container and, one by one, place the sandwiches into the liquid and soak them for about 10 seconds on each side. The sandwiches should be nice and moist before you cook them.

  • Place your skillet on medium heat and, once it’s up to temperature, add some coconut oil and coat the skillet all over.

  • Place a sandwich into the pan and cook until it’s golden brown on the bottom (about 4-5 minutes). Flip the sandwich, press it into the skillet with your spatula, and cook for 4-5 minutes. Once finished and golden brown all over, remove the sandwich from the pan and cook the second.

  • To serve, cut the sandwiches diagonally and top them with fresh berries and maple syrup.

Nutritional info

Serving

Per serving

Calories

175kcal

Carbohydrates

24g

Protein

8g

Fat

6g

Saturated Fat

1g

Sodium

216mg

Potassium

-

Fiber

5g

Sugar

4g

Cholesterol

47mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can make this recipe with gluten-free bread if you require.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free, dairy-free.

Sources:

https://www.ambitiouskitchen.com/almond-flour-banana-bread/

https://www.eatingbirdfood.com/healthy-stuffed-french-toast/ 

  1. Bisquick-Battered Fruit Rings

Ingredients

  • 12 apples or pineapple rings (fresh or canned)*

  • 1 cup baking mix

  • ½ cup milk

  • 1 egg

  • Vegetable or canola oil

Servings: 4

Prep time: 15 minutes Cook time: 10 minutes Total time: 25 minutes

Recipe

  • Warm a 10- to 12-inch skillet over medium heat.

  • Whisk together the egg, milk, and baking mix in a large bowl until well combined.

  • Drop the fruit rings into the batter until they’re well coated. Then, heat up some oil in your skillet and place your rings in the hot oil.

  • Cook the fruit rings until they’re golden on one side. Flip them and repeat on the other side. To serve, stack the fruit rings and top them with warm maple syrup.

Nutritional info:

Serving

Per serving

Calories

376kcal

Carbohydrates

83.8g

Protein

5.9g

Fat

4.9g

Saturated Fat

1.8g

Sodium

312.3mg

Potassium

493.5mg

Fiber

7g

Sugar

51.5g

Cholesterol

44.6mg

Vitamin A

82.4mkg

Vitamin C

19.2mg

Calcium

112.8mg

Iron

1.58mg

Notes:

  • *You can also use mango, peach, or apricot rings in this recipe.

  • Add a pinch or two of ground cinnamon to the batter when using apple and/or pear rings for some added flavor.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.bettycrocker.com/recipes/bisquick-battered-fruit-rings/eb3c7940-2126-43de-bd69-2b1cbd5f0993

  1. Chocolate & Banana Quesadilla

Ingredients

  • 1 whole-wheat tortilla

  • 1 small banana, sliced

  • 1 ½ tbsp. chocolate almond butter

  • Cooking spray

Servings: 1 quesadilla

Prep time: 5 minutes Cook time: 4 minutes Total time: 9 minutes

Recipe

  • Spread half the tortilla with almond butter and sprinkle on some sliced banana. Fold the tortilla in half, then lightly spray each side with nonstick cooking spray.

  • Heat a skillet over medium heat. Fry the quesadilla for 1-2 minutes on each side – you’ll know the quesadilla is done when it looks golden brown. Slice it in half and serve.

Nutritional info:

Serving

1 Quesadilla

Calories

413kcal

Carbohydrates

46g

Protein

8g

Fat

23g

Saturated Fat

12g

Sodium

304mg

Potassium

-

Fiber

9g

Sugar

14g

Cholesterol

31mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can also add strawberries to the quesadilla with banana for a tasty combination.

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, dairy-free, nut-free.

Source:

https://www.thecreativebite.com/healthy-chocolate-banana-quesadilla/#mv-creation-188-jtr

  1. 5-Ingredient Breakfast Pizza

Ingredients

  • 28 oz. (about 5) desiree potatoes, cooked, peeled, cooled

  • 1.4 oz. (½ cup) grated cheddar

  • 5 eggs

  • 2 rashers streaky bacon

  • 4.5 oz. cherry tomatoes

Servings: 4

Prep time: 20 minutes Cook time: 45 minutes Total time: 1 hour 5 minutes

Recipe

  • Preheat the oven to 390F/350F fan forced (or 200C/175C). Line a baking sheet with parchment paper.

  • Roughly grate the desiree potatoes and move them into a bowl. Gently stir in the cheddar, 1 egg, and seasoning (to taste) until combined. 

  • Scoop the mixture onto your baking tray and press it into a 30cm circle with a slightly raised edge (this will be the “crust”).

  • Remove the excess fat from the bacon rashers and place them in a cross shape onto your potato pizza base. Lightly spray the top of your breakfast pizza with olive oil. Then bake your breakfast pizza until it’s golden brown (about 20-25 minutes). 

  • Remove it from the oven and place the tomatoes on the baking tray. Using a spoon, make a shallow indent in each quarter of the pizza, and then crack an egg into each indent. Bake for another 5 minutes.

  • Top your breakfast pizza with tomatoes and chop it into quarters to serve.

Nutritional info:

Serving

Per serving

Calories

273kcal

Carbohydrates

28.3g

Protein

14.2g

Fat

11.5g

Saturated Fat

6.1g

Sodium

358.2mg

Potassium

856mg 

Fiber

3.3g

Sugar

3.8g

Cholesterol

0.2mg

Vitamin A

208.8μg

Vitamin C

19.2mg

Calcium

130.4mg

Iron

2.7mg

Notes:

Low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.taste.com.au/recipes/5-ingredient-breakfast-pizza/5rigafui

  1. Microwave Oatmeal

Ingredients

  • 1 cup unsweetened almond milk (or milk of your choice)

  • ½ cup oatmeal

  • ¼ tsp. cinnamon

  • ¼ tsp. vanilla extract

Servings: 1

Prep time: 5 minutes Cook time: 4 minutes Total time: 9 minutes

Recipe

  • Stir the ingredients together in a large, microwavable bowl until combined. Microwave your oatmeal for about 2:30-4:00 minutes (may vary between appliances) until it’s properly cooked.

  • To serve, top your oatmeal with your choice of fruit, nuts, nut butter, yogurt, or maple syrup, and enjoy!

Nutritional info

Serving

1/2 cup

Calories

218kcal

Carbohydrates

36g

Protein

6g

Fat

46g

Saturated Fat

-

Sodium

153mg

Potassium

-

Fiber

5g

Sugar

7g

Cholesterol

-

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Source:

https://www.slenderkitchen.com/recipe/the-best-microwave-oatmeal

Main Courses

  1. Hidden Veg Meatballs

Ingredients

  • 1 egg

  • 1 egg yolk

  • 9 oz. pork mince

  • 17.5 oz. lean minced beef/ground beef

  • 1 small onion, chopped

  • 4 mushrooms, chopped

  • 1 small grated courgette/zucchini

  • 1 tbsp. chopped parsley

  • 4 tbsp. grated parmesan

  • 1 tbsp. Worcestershire sauce

  • ½ tsp. ground cumin

  • ¼ tsp. of salt and pepper

  • 1 tbsp. olive oil

For the tomato sauce:

  • 5 oz. mozzarella, roughly torn 

  • 2.5 oz. cheddar, grated/shredded 

  • 1 red pepper, finely chopped

  • 1 large onion, chopped

  • 3 cloves of garlic, peeled and minced

  • 28 oz. tinned chopped tomatoes

  • 1 heaped tbsp. of tomato puree

  • 1 tsp. dried oregano

  • 1 tbsp. sugar

  • pinch of salt and pepper

  • 1 tbsp. olive oil

To serve:

  • 2.5 oz. dry spaghetti

  • 3 tbsp. grated parmesan

  • Parsley or basil to serve

Servings: Serves 6 (4 children, 2 adults)

Prep time: 15 minutes Cook time: 50 minutes Total time: 1 hour 5 minutes

Recipe

  • Preheat the oven to 400F/205C.

  • Using your hands, combine all of the meatball ingredients in a bowl, squashing the mixture together. Don’t overmix the ingredients, however, as this will toughen the meatballs.

  • Shape the meat and veg mixture into golf-ball-sized meatballs. Place the meatballs on a tray and bake them for 20-25 minutes. Reduce the oven’s temperature toward the end of the meatballs’ cooking time should they begin to overcook.

  • Make the tomato sauce while the meatballs bake in the oven. Add a splash of oil to an ovenproof pan and fry the onions on low heat for around 5 minutes. Add the garlic and red pepper, and cook the veggies for 2 minutes longer.

  • Add the tomatoes, tomato puree, sugar, oregano, and a pinch of salt and pepper to the pan and gently mix the ingredients together. Let the sauce bubble, stirring it occasionally. Add any more seasonings to taste. 

  • Once they’re cooked, remove the meatballs from the oven and add them to the sauce. Leave your oven on. Sprinkle mozzarella and cheddar cheese over your meatballs and sauce. Place the pan in the oven, and bake for another 15-20 minutes. Cook your spaghetti while the mozzarella and cheddar turn golden.

  • Drain the cooked spaghetti and portion it into bowls. Top with the meatballs and tomato sauce. Sprinkle some grated parmesan and chopped parsley or basil over each portion to serve.

Nutritional info:

Serving

Per serving (422g)

Calories

778kcal

Carbohydrates

73g

Protein

49g

Fat

32g

Saturated Fat

13g

Sodium

732mg

Potassium

1153mg

Fiber

6g

Sugar

12g

Cholesterol

178mg

Vitamin A

1356IU

Vitamin C

49mg

Calcium

376mg

Iron

6mg

Notes:

  • You can freeze any leftover meatballs and sauce. To reheat your frozen meatballs and sauce, add it to a pan and warm through for around 15 minutes.

Low sodium, soy-free, nut-free.

Source:

https://www.kitchensanctuary.com/hidden-veg-meatballs/#recipe

  1. Easy Ravioli Bake

Ingredients

  • 1½ lb. ground beef

  • 2 jars (25.5 oz. each) Cabernet marinara pasta sauce

  • 2 bags (18 oz. each) frozen cheese ravioli

  • 2 cups shredded mozzarella cheese

  • 2 tbsp. chopped fresh basil leaves

Servings: 6

Prep time: 10 minutes Cook time: 50 minutes Total time: 1 hour 

Recipe

  • Heat the oven to 350F/175C. Coat a 13-inch x 9-inch baking dish with nonstick cooking spray and set it aside.

  • Warm a 10-inch skillet over medium-high heat. Once the pan is hot enough, add the ground beef and stir it frequently until browned. Drain off any excess water, then add the marinara pasta sauce and mix everything.

  • Pour 1 cup of sauce into the baking dish, layer the frozen ravioli on top of the sauce, then add a layer of cheese using ⅓ of the mozzarella. Repeat, layering half of the remaining sauce, ravioli, and ⅓ of the mozzarella on top. Repeat for one last layer of each ingredient, then cover the dish with aluminum foil and bake for 40 minutes. 

  • Remove the foil and place the pasta bake back into the oven for 5 minutes. Garnish with chopped fresh basil leaves to serve.

Nutritional info

Serving

Per serving

Calories

510kcal

Carbohydrates

53g

Protein

23g

Fat

23g

Saturated Fat

10g

Sodium

1910mg

Potassium

190mg

Fiber

5g

Sugar

6g

Cholesterol

175mg 

Vitamin A

30%

Vitamin C

2%

Calcium

45%

Iron

20%

Notes:

  • You can use store-bought, fresh ravioli for a faster cooking time.

  • If you freeze some ravioli bake for later, thaw it in the fridge before reheating it in the oven.

Soy-free, nut-free.

Source:

https://www.pillsbury.com/recipes/easy-ravioli-bake/e456f035-22ff-41ee-9281-36063dade7b0

  1. Chicken Pasta Bake

Ingredients

  • 10.5 oz. sliced chicken breast

  • 3 cups uncooked pasta

  • 14.1 oz. cauliflower

  • 3 handfuls spinach

  • ¾ cup milk

  • 3 tbsp. flour

  • 1 oz. butter

  • ¾ cup stock

  • 1 cup grated cheese, plus more for topping

Servings: 8

Prep time: 10 minutes Cook time: 1 hour Total time: 1 hour 10 minutes

Recipe

  • Boil some salted water in a pan and cook your pasta for two-thirds of the suggested cooking time. Drain the pasta when it’s ready.

  • Meanwhile, warm a pan over medium heat. Add a splash of oil and cook the chicken until it’s browned.

  • Chop the cauliflower into florets and cook in a second pan of lightly salted boiling water until tender. 

  • Next, make the white sauce. Warm a third pot over medium-low heat and add the butter. Once the butter is melted, mix in the flour and cook it off. Then, gradually add the milk and stock – you should begin to get a thick, velvety sauce. You can warm your milk and stock in the microwave before adding it to speed up the process.

  • Once the liquid is up to temperature and combined, add the cheese and allow it to melt into the white sauce. Remove your sauce from the heat before it boils, otherwise the sauce may turn runny.

  • Back to the veggies: Steam two handfuls of spinach with the cauliflower until it’s wilted, then drain the cauliflower and spinach and blend them into a puree. Combine this puree with the white sauce and season with salt and pepper to taste.

  • Mix the sauce, chicken, pasta, and one more handful of spinach and transfer to a baking dish. Top the bake with grated cheese and place it in the oven for 30-35 minutes at 350F/175C, until golden.

Nutritional info:

Serving

Per serving

Calories

277kcal

Carbohydrates

36g

Protein

17g

Fat

7g

Saturated Fat

4g

Sodium

592mg

Potassium

490mg 

Fiber

3g

Sugar

4g

Cholesterol

37mg 

Vitamin A

1280IU

Vitamin C

27mg

Calcium

167mg

Iron

1mg

Notes:

  • You can use a strong cheese in the sauce and melting cheese, like mozzarella, on the top. Chicken or vegetable stock also works well in this recipe.

Low sodium, soy-free, nut-free.

Source:

https://mykidslickthebowl.com/chicken-pasta-bake-family-friendly-loaded-with-vegetables/

  1. Easy Garlic Broccoli Pasta

Ingredients

  • 1 (16 oz.) box of pasta, any shape

  • 3 cups broccoli florets, fresh or frozen

  • 3 cloves garlic, minced

  • ⅔ cup parmesan cheese, shredded or grated

  • red pepper flakes (optional)

Servings: 16 small child-size portions

Prep time: 5 minutes Cook time: 15 minutes Total time: 20 minutes

Recipe

  • Boil the pasta in a large pot of salted water. Cook the broccoli florets in the pasta water for the final 3 minutes of the pasta’s cooking time (4 minutes for frozen broccoli). Reserve two cups of pasta water before draining the pasta and broccoli.

  • Return the large pot to medium-low heat and melt the butter. Add the minced garlic and saute until light brown (about 2-3 minutes), stirring the garlic regularly.

  • Add the pasta, broccoli, parmesan, and 1 cup of reserved pasta water to the large pot. Stir everything together until the cheese and other ingredients are well combined (about 1 minute). Add reserved pasta water ¼ cup at a time if the pasta is too dry. Some brands of pasta and types of gluten-free pasta may need the entire cup of remaining pasta sauce. Once you’re happy with the consistency of your pasta, serve it in bowls and enjoy!

Nutritional info:

Serving

1 cup

Calories

153kcal

Carbohydrates

23g

Protein

5.7g

Fat

4.4g

Saturated Fat

2.6g

Sodium

91mg

Potassium

124mg 

Fiber

1.4g

Sugar

1.1g

Cholesterol

10mg 

Vitamin A

-

Vitamin C

-

Calcium

63mg

Iron

1mg

Notes:

  • You can make about 16 small toddler or kids size portions or 8 small adult portions with this recipe. 

  • Any leftovers will refrigerate for up to 5 days. 

Vegetarian, low sodium, soy-free, nut-free.

Source:

https://babyfoode.com/blog/easy-cheesy-garlic-broccoli-pasta-family-favorite/

  1. Healthy Butternut Squash Mac ‘n’ Cheese

Ingredients

  • 2 cups butternut squash cubes

  • 2 cups water, for cooking butternut squash

  • ¼ cup yellow onion, chopped

  • 3 tbsp. soaked cashew nuts

  • ¼ cup warm water, for soaking cashew nuts

  • 1 tbsp. olive oil

  • ½ tsp. salt

For the mac and cheese:

  • 1 cup multi-grain macaroni

  • ⅓ cup coconut milk

  • 2 tbsp. all-purpose flour

  • 1 ½ tbsp. nutritional yeast

  • 1 tbsp. minced garlic

  • 1 tbsp. basil leaves, fresh or dried

  • 1 tbsp. olive oil

  • 1 tsp. salt, or as required

  • 1 tsp. crushed black pepper

Servings: 3

Prep time: 10 minutes Cook time: 20 minutes Total time: 30 minutes

Recipe

  • Soak the cashews in ¼ cup of warm water for about 20 minutes.

  • Skin the butternut squash and slice it into cubes.

  • Warm a pan on low heat. Once it’s up to temperature, add a splash of olive oil and then the chopped onion. Saute the chopped onion until it’s golden brown. 

  • Add the butternut squash cubes, salt, and two cups of water to the pan and cook the butternut squash until it’s tender. Drain off the water and set the pan aside until it reaches room temperature.

  • Next, blend the butternut squash-onion mixture and the cashews (drained) into a puree that’s silky and smooth.

For the mac and cheese:

  • Boil your pasta in salted water according to the packet instructions. Once cooked, drain the macaroni and set it aside.

  • Heat the same pan over a medium flame and add a tablespoon of olive oil. Allow the olive oil to heat up, then add the minced garlic and all-purpose flour. Whisk the mixture until the ingredients are well combined, then stir in the puree. Cook the sauce until it thickens.

  • When the sauce has thickened, add coconut milk, cooked pasta, nutritional yeast, and salt. Cook your pasta and sauce until it’s thick enough. Add some more coconut milk to thin your sauce if needed.

  • Dash crushed pepper and fresh basil over your butternut mac ‘n’ cheese to serve. Enjoy!

Nutritional info:

Serving

Per serving

Calories

381kcal

Carbohydrates

42g

Protein

14g

Fat

20g

Saturated Fat

6g

Sodium

786mg

Potassium

806mg 

Fiber

6g

Sugar

3g

Cholesterol

10mg 

Vitamin A

9970IU

Vitamin C

21.5mg

Calcium

72mg

Iron

4.1mg

Notes:

  • You can add 1 tablespoon of lemon juice to this recipe for a little zest.

Vegan, low sodium, soy-free, low fat, low calorie, dairy-free. 

Source:

https://www.pepperbowl.com/healthy-butternut-squash-mac-and-cheese-recipe/#recipe

  1. Rainbow Pizza

Ingredients

  • 1 lb. whole-wheat pizza dough

  • 1 cup shredded reduced-fat mozzarella cheese

  • ¾ cup pizza sauce

  • ½ cup sliced red onion

  • ½ cup sliced mushrooms

  • 1 cup grape tomatoes, halved

  • 1 cup sliced orange bell pepper

  • 1 cup sliced yellow bell pepper

  • 1 cup sliced zucchini

  • Fresh basil for garnish

Servings: 6

Prep time: 25 minutes Cook time: 30 minutes Total time: 55 minutes

Recipe

  • Preheat the oven to 375F/190C. Spray nonstick cooking spray over a large baking tray and set it aside.

  • Roll out the pizza dough until it's slightly smaller than your baking tray. Then place the dough on your baking tray and spoon over the pizza sauce, spreading it across the pizza base with the back of your spoon. Make sure you leave a 1-inch border around the pizza (this will be your pizza crust).

  • Top your pizza with mozzarella, then sprinkle over mushrooms, tomatoes, zucchini, onion, orange bell pepper, and yellow bell pepper.

  • Bake the pizza for 20-25 minutes, until the crust is golden brown. Garnish your pizza with chopped basil to serve.

Nutritional info:

Serving

Per slice

Calories

255kcal

Carbohydrates

37.7g

Protein

11.6g

Fat

8.3g

Saturated Fat

2.3g

Sodium

438.9mg

Potassium

368.1mg

Fiber

3.4g

Sugar

5.7g

Cholesterol

12.1mg

Vitamin A

1186.6IU

Vitamin C

51mg

Calcium

160mg

Iron

0.7mg

Notes:

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:https://www.eatingwell.com/recipe/281011/rainbow-veggie-pizza/

  1. Potato Soup

Ingredients

  • 3 lb. russet potatoes, peeled, rinsed, and diced into 1-inch cubes

  • 1 small white or yellow onion, diced

  • 2 cups milk

  • 6 tbsp. butter, (1 tbsp. portion and 5 tbsp. portion)

  • Water (enough to cover the potatoes)

  • Salt & pepper, to taste

  • 1 cup grated cheddar cheese (optional)

  • 2 strips crispy bacon (optional), chopped

  • 2 green onions (optional), green parts only, chopped

Servings: 6

Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes

Recipe

  • Place a large stockpot over medium-low heat and melt one tablespoon of butter. Add the onion and saute for about 4 or 5 minutes, until it’s translucent. Move the onion to a bowl and set it aside.

  • Add the diced potatoes to the pot along with enough water to cover them by about 1-inch. Bring the water to a boil, then reduce the heat and simmer the potatoes for around 15 minutes. You’ll know the potatoes are ready when they’re easily pierced with a fork.

  • Drain off most of the water once the potatoes are cooked, leaving just ½-inch of water at the bottom of the pot. Return the pan to the heat and add the sauteed onion, 5 tablespoons of butter, salt, pepper, and milk to the potatoes. Mash everything together.

  • Cook the soup on low heat for 5 more minutes. Top each portion of soup with cheese, bacon, and green onion to serve.

Nutritional info:

Serving

Per serving

Calories

420kcal

Carbohydrates

47g

Protein

14g

Fat

21g

Saturated Fat

12g

Sodium

312mg

Potassium

1138mg

Fiber

3g

Sugar

6g

Cholesterol

56mg

Vitamin A

750IU

Vitamin C

15mg

Calcium

274mg

Iron

2mg

Notes:

  • You can hand blend the potato soup for a smoother consistency.

  • If you’re using bacon, saute your onions in the residual bacon grease while cooking the potatoes.

  • 2% milk works best for this soup, but 1% skim milk and unsweetened dairy alternatives can also work well.

Low sodium, soy-free, low fat, gluten-free, nut-free.

Source:

https://bakeitwithlove.com/4-ingredient-potato-soup/#recipe

  1. Easy Baked Chicken Tenders

Ingredients

  • 4 skinless boneless chicken tenders, cut into ½-inch strips

  • 1 egg, beaten

  • 1 ¼ cups panko bread crumbs

  • 2 tsp. garlic powder

  • 1 tsp. onion powder

  • 1 tsp. paprika

  • 1 tsp. kosher salt

  • 1 tsp. ground black pepper

  • Vegetable cooking spray

Servings: 4

Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes

Recipe

  • Preheat the oven to 450F/230C. Line a baking tray with foil and coat it evenly with vegetable cooking spray.

  • Mix the bread crumbs, garlic powder, onion powder, paprika, salt, and pepper in a zip-top bag or bowl. Place the beaten egg in a bowl and the bread crumb mixture in a separate bowl (if you haven’t done so already). 

  • Dip the chicken strips into the egg, then roll them in the bread crumb mixture until fully coated. Place the coated chicken onto your baking tray and lightly coat them with vegetable cooking spray.

  • Bake the chicken tenders for around 14 minutes, turning them over halfway through. Your chicken tenders are ready to eat when they’re no longer pink in the middle.

  • You can also grill the chicken tenders for another 1 or 2 minutes to make them extra crunchy. Just make sure you preheat your oven’s grill and set the tenders around 6 inches from the heat source.

Nutritional info:

Serving

Per serving

Calories

172kcal

Carbohydrates

25.6g

Protein

16.7g

Fat

3.7g

Saturated Fat

1g

Sodium

688.7mg

Potassium

149mg

Fiber

33.1g

Sugar

0.7g

Cholesterol

72.2mg

Vitamin A

363.6IU

Vitamin C

0.8mg

Calcium

17.7mg

Iron

0.9mg

Notes:

Low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://www.allrecipes.com/recipe/273852/easy-baked-chicken-tenders/#recipe-body

  1. Vegetable Fried Rice

Ingredients

  • 2 cups cooked rice, chilled (*see note)

  • 3 beaten eggs

  • 2 cups frozen vegetables (**see note)

  • ½ onion, chopped

  • 2 garlic cloves, minced

  • 1 tsp. ginger, minced

  • 2 tbsp. soy sauce (***see note)

  • ½ tsp. sesame oil

  • 1 tbsp. oil

Servings: 4

Prep time 5 minutes Cook time: 10 minutes Total time: 15 minutes

Recipe

  • Heat a tablespoon of oil in a skillet or wok over high heat.

  • Add the onion, garlic, and ginger to the pan. Reduce the heat and fry these ingredients for 1-2 minutes. 

  • Add the frozen vegetables to the pan. Cook them until they’re defrosted and any excess water has evaporated (about 2 minutes). 

  • Add the rice, sesame oil, and soy sauce. Combine the rice and vegetables and fry for another 1-2 minutes. 

  • Next, move your vegetable rice to the side and add the beaten egg to the hottest part of the pan. Stir your eggs continuously until they’re scrambled and fully cooked through, then combine them with the rice and serve.

Nutritional info:

Serving

Per serving

Calories

245kcal

Carbohydrates

32g

Protein

9g

Fat

7g

Saturated Fat

1g

Sodium

558mg

Potassium

111mg

Fiber

7g

Sugar

4g

Cholesterol

122mg

Vitamin A

180IU

Vitamin C

1.5mg

Calcium

32mg

Iron

1mg

Notes:

  • *Chilled day-old and defrosted frozen rice both work best in this recipe. Defrost frozen rice in the refrigerator and heat it thoroughly before eating. Long grain, basmati, jasmine, and brown rice all make tasty fried rice.

  • **Use your favorite mix of fresh or frozen vegetables.

  • ***Remove a portion of rice before adding soy sauce to this recipe if you’re serving a baby or toddler. You can replace the soy sauce with Coconut Amino Sauce if you want something lower in sodium, soy-free, and gluten-free.

Low sodium, low fat, dairy-free, nut-free.

Source:

https://www.healthylittlefoodies.com/vegetable-fried-rice/#recipe

  1. Classic Grilled Cheese Sandwich

Ingredients

  • 4 slices white bread or sourdough

  • 2 tbsp. mayonnaise

  • 4 oz. cheddar or American cheese 

  • 2 tbsp. extra shredded cheddar (optional)

Servings: 2 sandwiches

Prep time: 5 minutes Cook time: 7 minutes Total time: 12 minutes

Recipe

  • Heat a small skillet on low heat.

  • Spread mayonnaise on one side of each slice of bread. Place two slices of bread mayonnaise-down in the hot skillet.

  • Sprinkle over your cheddar or American cheese, a dash of black pepper, and top each sandwich with the remaining slices of bread (mayonnaise side facing out).

  • Once the first side of each sandwich is golden brown (around 4-5 minutes cooking time), flip them over and cook the second side until crispy, golden, and oozing with cheese.

  • As an additional step, you can also grill extra shredded cheddar onto the outside of each sandwich.

Nutritional info:

Serving

Per serving (1 sandwich)

Calories

490kcal

Carbohydrates

25g

Protein

20g

Fat

33g

Saturated Fat

15g

Sodium

739mg

Potassium

113mg

Fiber

1g

Sugar

3g

Cholesterol

74mg

Vitamin A

655IU

Vitamin C

-

Calcium

600mg

Iron

2.2mg

Notes:

Vegetarian, soy-free, nut-free.

Source:

https://www.spendwithpennies.com/the-best-grilled-cheese-sandwich/#wprm-recipe-container-150382

  1. Easy Ground Beef Zucchini Boats

Ingredients

  • 1 lb. ground beef or ground beef and pork

  • 1 ½ cups shredded cheese (mozzarella, cheddar, or Gouda work)

  • 6 small-medium zucchini

  • 1 onion, finely diced

  • 1 (15oz) can tomato sauce

  • 2 tbsp. tomato paste

  • ½ teaspoon garlic powder or 2 cloves freshly minced

  • 1 tsp. dried oregano

  • ½ teaspoon salt or more to taste

  • pepper to taste

  • 1 tbsp. olive oil

Servings: 6

Prep time: 30 minutes Cook time: 30 minutes Total time: 1 hour

Recipe

  • Rinse the zucchini and chop each one in half, lengthwise. Remove the zucchini flesh with a spoon and set it aside. Move the zucchini boats onto a baking tray.

  • Place a large skillet over medium-high heat. Warm a splash of olive oil in the pan and add the onion. Cook the onion until it softens and then add the ground beef. Stir in tomato paste, garlic powder, oregano, salt, and pepper once the meat has browned.

  • Add the tomato sauce and zucchini flesh, stir the mixture, and simmer it (covered) on low heat for 10 minutes. Remove the lid and taste the beef sauce, adjusting with any more salt and pepper if needed. Stir the sauce and leave it to cook for another 5 minutes without the lid. If your sauce is still watery, simmer it for longer until thickened.

  • Heat the oven to 360F/180C. Using a spoon, fill the hollow zucchini halves with beef sauce and top them with cheese. Bake them for 20-25 minutes until the cheese has melted and the sauce is bubbling.

Nutritional info:

Serving

Per serving

Calories

289kcal

Carbohydrates

7g

Protein

26g

Fat

17g

Saturated Fat

9g

Sodium

865mg

Potassium

610mg

Fiber

2g

Sugar

5g

Cholesterol

82mg

Vitamin A

722IU

Vitamin C

7mg

Calcium

268mg

Iron

3mg

Notes:

Soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.savorynothings.com/easy-ground-beef-zucchini-boats/

  1. 5 Ingredient Chicken Verde Tortilla Pie

Ingredients

  • 2 cups shredded chicken

  • 16 oz. (1 ½-2 cups) salsa verde (green salsa)

  • ½ cup sour cream

  • 3 10-inch flour tortillas

  • 2 cups shredded Mexican style cheese (cheddar, Monterey jack, etc.)

  • Optional add-ins: black beans, additional sour cream, cilantro

Servings: 4

Prep time: 10 minutes  Cook time: 20 minutes Total time: 30 minutes

Recipe

  • Preheat the oven to 400F/205C. Combine the chicken, most of the salsa (leave ⅓ cup), and sour cream (*see note) in a mixing bowl.

  • Grease a pie dish and lay one tortilla at the bottom (**see note). Spread half of the chicken mixture across the tortilla and add another tortilla on top. Spoon the remaining chicken mixture across the top of the second tortilla, then place the last tortilla on top.

  • Spread the remaining salsa over the top of the tortilla pie and sprinkle with cheese.

  • Place your pie in the oven and bake for 15-20 minutes. Your pie is ready when it’s bubbling and the cheese is completely melted. Sprinkle over chopped cilantro. Serve your tortilla pie hot with sour cream on the side.

Nutritional info:

Serving

Per serving

Calories

584kcal

Carbohydrates

36g

Protein

35g

Fat

32g

Saturated Fat

15g

Sodium

1641 mg

Potassium

599mg

Fiber

1g

Sugar

11g

Cholesterol

121mg

Vitamin A

1286 IU

Vitamin C

5mg

Calcium

465mg

Iron

3mg

Notes:

  • *Mix a drained and rinsed can of black beans with the chicken mixture if desired.

  • **You can also use a casserole dish for this recipe. Use 8 6-8 inch flour tortillas and create additional layers if you’re making the pie in a casserole dish.

Soy-free, nut-free.

Source:

https://www.lecremedelacrumb.com/5-ingredient-chicken-verde-tortilla-pie/#wprm-recipe-container-21763

  1. Ham and Cheese Crepes

Ingredients

Crepe batter:

  • 1 cup milk

  • 2 tbsp. butter, melted and slightly cooled

  • 2 large eggs

  • ¾ cup all-purpose flour

  • ¼ tsp. Kosher salt

Crepe filling:

  • 16 slices of deli ham

  • 8 oz. sliced cheese, mozzarella, or cheddar

Optional fillings and toppings: chopped basil, tomatoes, spinach

Servings: 4

Prep time: 5 minutes Cook time: 5 minutes Refrigerate: 30 minutes

Total time: 40 minutes

Recipe

  • Blend the crepe ingredients to a smooth batter (around 15-20 seconds). Refrigerate the crepe batter for at least 30 minutes.

  • Warm an 8-inch frying pan over medium-low heat and coat it with nonstick cooking spray. Pour ¼ cup of batter into the pan. Move the batter around the pan to form a circle, then cook the crepe for 1-2 minutes on each side. Once your crepe is a light brown color, remove it from the pan and set it aside. Repeat with the remaining batter.

  • Once you’ve cooked all of the batter, over low heat, return a crepe to the pan and layer it with 2 slices of ham and cheese, adding any other toppings as desired. Cook the crepe for 1 minute, then fold it in half. Cook each side until the cheese has melted, and repeat with the remaining crepes.

  • Serve your crepes hot and garnish them with tomatoes.

Nutritional info:

Serving

Per crepe

Calories

346kcal

Carbohydrates

11g

Protein

23g

Fat

23g

Saturated Fat

12g

Sodium

967 mg

Potassium

261mg

Fiber

1g

Sugar

2g

Cholesterol

114mg

Vitamin A

489IU 

Vitamin C

-

Calcium

254mg 

Iron

1mg

Notes:

  • You can substitute ham for your favorite sliced meat.

  • You can place your crepes in the oven at 175F/80C to keep warm until they’re ready to be topped and served.

  • To store any leftover crepes, place them in a container or a zip-top bag and layer parchment paper between each crepe. Store your crepes in the fridge. You can reheat them in the microwave or a skillet on low heat.

Soy-free, nut-free.

Source:

https://www.iheartnaptime.net/ham-and-cheese-crepes/#recipe

  1. Loaded Sweet Potatoes

Ingredients

  • 2 medium sweet potatoes (1 ½ lb.)

  • 3 scallions, sliced

  • ½ cup shredded cheddar cheese

  • 4 tbsp. reduced-fat sour cream

  • 2 slices cooked bacon, chopped

  • ¼ tsp. salt

  • ¼ tsp. ground pepper

Servings: 4

Prep time: 30 minutes Cook time: 15 minutes Total time: 45 minutes

Recipe

  • Preheat the oven to 400F/205C.

  • Poke your sweet potatoes with a fork and microwave them on high for 12 minutes. Once the sweet potatoes have cooled slightly, slice each in half lengthwise, remove the flesh with a spoon and set it in a bowl. 

  • Mix the flesh with cheese, half of the chopped bacon, and most of the scallions (leaving 1 tbsp.). Season with salt and pepper to taste.

  • Move the potato skins onto a baking sheet and evenly spoon the potato mixture into each shell. Bake them in the oven for 12-15 minutes. 

  • When the cheese is melted and the potato fillings are hot, remove the loaded potatoes from the oven and top each one with the remaining scallions, bacon, and 1 tablespoon of sour cream. Enjoy!

Nutritional info:

Serving

1 stuffed sweet potato

Calories

148kcal

Carbohydrates

13.6g

Protein

6.4g

Fat

7.7g

Saturated Fat

4g

Sodium

337.5mg

Potassium

350mg

Fiber

2.2g

Sugar

4g

Cholesterol

22.3mg

Vitamin A

11281.3IU

Vitamin C

13.4mg

Calcium

141.6mg

Iron

0.7mg

Notes:

Low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.eatingwell.com/recipe/279219/loaded-sweet-potatoes/#nutrition

  1. Bacon Cheeseburger Cups

Ingredients

  • 1 lb. ground beef (85% lean ground beef)

  • ⅓ cup cooked bacon, crumbled

  • 12 slices American cheese, chopped

  • 2 cans refrigerated biscuits (6 oz./10 total biscuits)

  • 1 tbsp. Worcestershire sauce

  • ¼ cup ketchup

  • ½ tsp. coarse ground black pepper

  • 1 tsp. kosher salt

Servings: 10

Prep time: 10 minutes   Cook time: 15 minutes   Total time: 25 minutes

Recipe

  • Preheat oven to 400F/205C.

  • Oil a large skillet on high heat. Add your beef to the pan and season it with salt and pepper. Break the beef apart as you cook. After 6-8 minutes, stir in the Worcestershire sauce, switch off the stove, and let the meat cool for 5 minutes.

  • Slice each refrigerated biscuit into two halves, making 20 biscuit layers.

  • Coat a muffin tin with nonstick cooking spray and press the biscuit halves into each section.

  • Mix the beef with the cheese and bacon, and spoon it over the biscuit halves in the muffin tin. Bake the biscuits until they’re browned (about 15-18 minutes).

  • Serve with a drizzle of ketchup over the top and enjoy!

Nutritional info:

Serving

Per serving

Calories

276kcal

Carbohydrates

24g

Protein

10g

Fat

16g

Saturated Fat

5g

Sodium

837mg

Potassium

206mg

Fiber

1g

Sugar

3g

Cholesterol

30mg

Vitamin A

134IU

Vitamin C

1mg

Calcium

158mg

Iron

2mg

Notes:

Soy-free, nut-free.

Source:

https://dinnerthendessert.com/bacon-cheeseburger-cups/#wprm-recipe-container-55652

  1. BLT Wrap Sandwich

Ingredients:

  • 4 to 5 flour tortillas

  • 3 oz. cream cheese, softened

  • 10 slices cooked bacon, crispy and crumbled

  • 2 cups mixed salad greens

  • 2 medium tomatoes, chopped

  • 2 avocados, chopped

  • 2 green onions, chopped

  • ⅓ cup ranch salad dressing

  • 2 tbsp. mayonnaise

Servings: 4

Prep time: 20 minutes Total time: 20 minutes

Recipe

  • Spread cream cheese over each flour tortilla and set them aside.

  • Mix the avocado, tomatoes, green onion, cooked bacon, ranch dressing, and mayonnaise in a bowl.

  • Spoon portions of the bacon salad onto each tortilla and top with the salad greens. Wrap the tortillas and serve, or store them in the fridge for later.

Nutritional info:

Serving

Per serving

Calories

1117kcal

Carbohydrates

113g

Protein

30g

Fat

63g

Saturated Fat

16g

Sodium

1541mg

Potassium

1612mg

Fiber

18g

Sugar

8g

Cholesterol

57mg

Vitamin A

-

Vitamin C

44mg

Calcium

153mg

Iron

7mg

Notes:

  • You can make your BLT wraps hours before you serve them and store them in the fridge. You can also make the filling by itself and refrigerate it until needed.

Soy-free, nut-free.

Source:

https://www.thespruceeats.com/blt-wrap-sandwich-479719

  1. Shrimp and Broccoli Stir Fry

Ingredients

For the Sauce:

  • 3 tbsp. soy sauce

  • 1 tbsp. rice wine vinegar

  • 1 tbsp. toasted sesame oil

  • 2 tsp. sriracha

  • 1 tbsp. brown sugar

  • 2 tsp. cornstarch

  • 4 large cloves garlic, grated

  • 1 knob ginger, freshly grated

  • 1 lime, juiced

For the stir fry:

  • 1 lb. medium shrimp peeled and deveined

  • 1 large head broccoli cut florets

  • 1 bunch scallions thinly sliced

  • 2 tbsp. olive oil

  • Salt and pepper to taste

  • Brown rice for serving

Servings: 4

Prep time: 5 minutes Cook time: 10 minutes Total time: 15 minutes

Recipe

  • Using a whisk, combine the rice wine vinegar, soy sauce, sesame oil, brown sugar, sriracha, cornstarch, garlic, ginger, and lime juice in a bowl.

  • Dry the shrimp with a paper towel and season with salt and pepper to taste. 

  • Place a large skillet on high heat and add a splash of olive oil. Once the pan is hot, throw in the broccoli and scallions, saving a few scallions to serve. Cook the vegetables until they’re lightly charred (2-3 minutes).

  • Lower the pan to medium-high heat and add another tablespoon of oil, along with the shrimp. Fry the shrimp until pink and fully cooked (about 3-4 minutes), stirring every so often.

  • Now add your sauce to the pan and mix it with the shrimp and vegetables. Cook for another 2 minutes. When the sauce is hot and slightly thickened, remove the pan from the heat and garnish your stir fry with the remaining scallions. Serve piping hot over brown rice.

Nutritional info:

Note: the nutrition label does not include the rice.

Serving

Per serving

Calories

284kcal

Carbohydrates

20g

Protein

29g

Fat

12g

Saturated Fat

2g

Sodium

1005mg

Potassium

918mg

Fiber

5g

Sugar

7g

Cholesterol

183mg

Vitamin A

1198IU

Vitamin C

147mg

Calcium

178mg

Iron

3mg

Notes:

  • You can swap the soy sauce for tamari sauce if you’re sensitive to gluten.

low fat, low carbohydrate, low calorie, dairy-free, nut-free.

Source:

https://feelgoodfoodie.net/recipe/shrimp-broccoli-stir-fry/#wprm-recipe-container-47406

  1. Cheeseburger Tater Tot Casserole Recipe

Ingredients

  • 2 lb. ground beef (85% lean or leaner)

  • 2 ½ cups shredded cheddar cheese

  • 32 oz. frozen tater tots

  • 1 ½ cups milk

  • 2 tbsp. flour

  • 2 tbsp. butter

  • ½ cup onion, diced

  • ⅔ cups ketchup

  • 2 tsp. yellow mustard

  • 1 tsp. dijon mustard

  • 1 tsp. Worcestershire sauce

  • ¼ tsp. salt

  • ¼ tsp. pepper (or to taste)

Toppings:

  • Crumbled bacon

  • Shredded lettuce

  • Diced tomatoes

  • Diced dill pickles

Servings: 10

Prep time: 20 minutes Cook time: 40 minutes Total time: 1 hour

Recipe

  • Place a rack in the center of the oven. Preheat the oven to 400F/205C. Coat non-stick cooking spray over a 9-inch x 13-inch baking dish and set it aside. 

  • Warm a large skillet over medium-high heat. Add a small amount of oil, followed by the beef and onions. Break the meat apart as you cook it. Drain off any excess water and fat.

  • When the beef is browned, add the ketchup, Worcestershire sauce, mustard (both kinds), and relish (if using) to the skillet and season with salt and pepper to taste. Stir everything together until combined, and then transfer the mixture to the ovenproof dish.

  • Place a saucepan over medium heat and melt the butter. Slowly add flour to the butter and whisk the ingredients together as you go. 

  • When the roux is golden brown and slightly puffy, whisk in the milk until it’s fully incorporated and you have a thick, bubbly sauce (around 5 minutes). Take the pan off the heat and whisk in 1 ½ cups of the shredded cheddar cheese until it’s melted. Then pour the cheese sauce evenly over the beef in your baking dish.

  • Place a layer of tater tots over the cheese sauce. Bake your casserole uncovered for 35 minutes. Remove it from the oven and sprinkle over the remaining 1 cup of shredded cheddar. Bake your casserole until the cheese is melted (5 minutes), then remove it from the oven. Let it cool for a few minutes before serving.

Nutritional info:

Serving

Per serving

Calories

568kcal

Carbohydrates

31g

Protein

26g

Fat

38g

Saturated Fat

16g

Sodium

887mg

Potassium

638mg

Fiber

2g

Sugar

6g

Cholesterol

102mg

Vitamin A

510IU

Vitamin C

8mg

Calcium

283mg

Iron

3mg

Notes:

  • You can partially bake your tater tots for 10 minutes before placing them on top of the cheese sauce for an extra crunchy casserole.

  • Ground bison, ground chicken, or ground turkey all work as a substitute for beef in this recipe.

  • Monterey jack, pepper jack, and sharp cheddar are all good options in place of cheddar, too.

  • You can easily double this recipe – just use a second baking dish! 

  • You can store leftover Tater Tot Casserole in a container for up to 5 days in the fridge.

Soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://www.suburbansimplicity.com/cheeseburger-tater-tot-casserole/#recipe

  1. Super Easy Homemade Pizza Pockets

Ingredients

  • 1 ball store-bought pizza dough

  • 2 cups grated mozzarella cheese

  • 1 cup pizza sauce

  • ½ cup pepperoni

  • ½ red onion, diced

  • ½ cup mushrooms, sliced

  • ½ green pepper, diced

Servings: 8 pizza pockets

Prep time: 10 minutes Cook time: 20 minutes Total time: 30 minutes

Recipe

  • Preheat the oven to 425F/220C. Line a baking sheet with parchment paper and set it aside.

  • Roll out the pizza dough – you want it to be about ¼ inch thick. Cut the dough into 8 evenly sized rectangles. Spread pizza sauce, cheese, and toppings on one half of each rectangle, making sure you leave a thin space around the edge of the dough to close the pizza pocket. Use roughly 1 tablespoon of each topping per pizza pocket.

  • Fold the non-topped sides of dough over the toppings and seal the pockets around the edges, using a small amount of water if needed. 

  • Move the pizza pockets onto your baking sheet and roast them in the oven for 20 minutes, until they’re crispy and golden. Allow the pizza pockets to cool slightly before serving.

Nutritional info:

Serving

Per 1 piece

Calories

252kcal

Carbohydrates

27g

Protein

12g

Fat

11g

Saturated Fat

5g

Sodium

815mg

Potassium

184mg

Fiber

1g

Sugar

5g

Cholesterol

30mg

Vitamin A

349IU

Vitamin C

9mg

Calcium

149mg

Iron

2mg

Notes:

  • You can freeze pizza pockets for up to 3 months. If freezing, make sure you thaw them in the microwave before reheating them in the oven. You can also freeze raw pizza pockets and bake them straight from frozen (30-40 minutes of cooking time).

Low sodium, soy-free, nut-free.

Source:

https://thegirlonbloor.com/freezer-friendly-homemade-pizza-pockets/

  1. Chicken Veggie Patties

Ingredients

  • ¼ cup cooked chicken, chopped

  • ½ cup green zucchini/1 small zucchini, grated

  • 1 egg

  • ¼ cup flour

  • 3 broccoli florets, grated (optional)

  • 2 extra small bell peppers, chopped finely (optional)

  • ¼ cup green onions, chopped (optional)

  • Salt and pepper to taste

  • Olive oil for frying

Servings: 6 patties

Prep time: 10 minutes Cook time: 10 minutes Total time: 20 minutes

Recipe

  • Rinse the zucchini, grate it, squeeze out the water and pat the zucchini dry with a paper towel. Chop up any optional vegetables you wish to use.

  • Combine all of the ingredients in a bowl and season with salt and pepper to taste.

  • Warm a pan over medium-high heat and add a couple of tablespoons of olive oil.

  • Scoop a tablespoon of batter into your pan, one at a time, and flatten each patty into a circular shape. Cook your patties until they’re golden brown. Flip them over and repeat on the other side.

  • You can serve your patties with chives and sour cream, or a side of ketchup. Enjoy!

Nutritional info:

Serving

Per patty

Calories

407kcal

Carbohydrates

51g

Protein

28g

Fat

8g

Saturated Fat

2g

Sodium

128mg

Potassium

526mg

Fiber

4g

Sugar

2g

Cholesterol

208mg

Vitamin A

1030IU

Vitamin C

40.6mg

Calcium

83mg

Iron

5.3mg

Notes:

  • Using store-bought rotisserie chicken saves time and hassle when making this recipe.

  • It’s important to squeeze the water from the zucchini in this recipe.

  • You can use a cookie scoop (if you have one) to spoon the batter into your pan. This will save you time and will be less messy.

Low sodium, soy-free, low fat, low calorie, nut-free.

Source:

https://charisseyu.com/chicken-veggie-patties/#recipe

  1. Sweet potato, Kale, and Black Bean Patties

Ingredients

  • 1 large sweet potato, cooked (1 ½ -2 cups when cooked and mashed)

  • 1 cup black beans, drained and rinsed

  • 1 cup kale, torn

  • 1 egg

  • ½ cup panko bread crumbs

  • ½ tsp. paprika

  • 1 tbsp. olive oil

Servings: 8 patties

Prep time: 30 minutes Cook time: 10 minutes Total time: 40 minutes

Recipe

Cook the sweet potato:

  • In the instant pot: Place your sweet potato in the instant pot, along with 1 cup of water, and cook on manual, high pressure for 16 minutes. Remove the skin once it’s finished.

  • In the oven: Prick the sweet potato with a knife or fork and bake it for about 60 minutes, until tender, at 425F/220C. Remove the sweet potato’s skin when it’s ready.

  • In the microwave: Prick the sweet potato with a knife or fork and microwave it for 5 minutes, until tender. Remove the potato skin when it’s cooked.

Steam the kale:

  • Pour water into a pot until it’s slightly below the steaming basket, then place the kale in the steaming basket and cover. Steam the kale over boiling water for 5 minutes, until it’s wilted and tender. Squeeze any excess moisture from the kale when it’s cool enough to handle.

Make the sweet potato patties:

  • Blend the kale and sweet potato together until the potato is mashed and the kale is finely sliced. Transfer the mixture to a bowl along with the egg, beans, bread crumbs, and paprika. Mix everything until well combined. Form 8 equally-sized patties from the mixture.

  • Warm 1 tablespoon of olive oil in a large pan over medium/medium-high heat. 

  • Lay 4 sweet potato patties in the pan and cook them for 3-4 minutes on each side, looking for a golden brown color and a crunchy texture. When cooked, place the patties on a rack to cool. Repeat this process with the remaining patties. Serve them while hot or freeze them for later.

Nutritional info

Serving

Per 1 serving

Calories

107.53kcal

Carbohydrates

17.19g

Protein

4.14g

Fat

2.7g

Saturated Fat

0.51g

Sodium

62.15mg

Potassium

275.61mg

Fiber

3.36g

Sugar

2.04g

Cholesterol

20.46mg

Vitamin A

6957.41IU

Vitamin C

11.07mg

Calcium

41.06mg

Iron

1.14mg

Notes:

  • There’s no salt added to this recipe because it’s designed for babies and toddlers. You can add ¼ teaspoon salt if you’re making these patties for older kids or adults.

  • Allow the patties to cool completely before freezing them. They should keep for 3 months in the freezer if properly wrapped and stored in a freezer bag.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://www.foxandbriar.com/sweet-potato-kale-and-black-bean-patties-for-babies-and-toddlers/

Snacks and Treats

  1. Ants on a Log

Ingredients

  • 3 Celery sticks

  • ¼ cup creamy peanut butter

  • ¼ cup raisins

Servings: 6

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Rinse the celery sticks and dry them with a paper towel. Cut each celery stick in half.

  • Spread peanut butter in the groove of each piece of sliced celery.

  • Top the peanut butter with raisins and enjoy!

Nutritional info:

Serving

1 ant on a log 

Calories

81kcal

Carbohydrates

7g

Protein

3g

Fat

5g

Saturated Fat

1g

Sodium

53mg

Potassium

120mg

Fiber

1g

Sugar

1g

Vitamin A

10IU

Vitamin C

0.3mg

Calcium

6mg

Iron

0.4mg

Notes:

  • You can swap out some of the ingredients for apple slices, fish crackers, animal crackers, grapes, cherry tomatoes, blueberries, mini chocolate chips, granola, and cream cheese.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free.

Source: I Heart Naptime

  1. Apple Nachos

Ingredients

  • 2 washed apples

  • 3-4 tbsp. melted peanut butter

  • 2-3 tbsp. honey

  • Mini chocolate chips

Servings: 4

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Thinly slice the apples.

  • Line a plate with the sliced apples. 

  • Put the peanut butter in a microwavable dish and heat it for around 20 seconds, until it’s melted.

  • Place the melted peanut butter in a zip-top bag and, using scissors, slice off the bottom corner of the bag. Drizzle melted peanut butter and honey over the sliced apples, then sprinkle chocolate chips on top. Best served within the hour.

Nutritional info

Serving

Per serving

Calories

150kcal

Carbohydrates

24g

Protein

3g

Fat

6g

Saturated Fat

1g

Sodium

53mg

Potassium

181mg

Fiber

3g

Sugar

19g

Vitamin A

49IU

Vitamin C

4mg

Calcium

11mg

Iron

1mg

Notes:

  • Use one or more fuji, granny smith, gala or honey crisp apples.

  • Cookie butter or almond butter can work instead of peanut butter. You can also drizzle melted chocolate and caramel sauce over the apples, and sprinkle chopped nuts over the apples instead of chocolate chips. Use maple syrup in place of honey if you’re vegan.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free.

Source:

https://www.iheartnaptime.net/apple-nachos/

  1. Donut Apples

Ingredients

  • 2 apples, choose your favorite type

Spread ideas:

  • Peanut butter

  • Pumpkin butter

  • Almond butter

  • Apple butter

  • Cashew butter

Topping ideas:

  • Sliced almonds (or another type of nut)

  • Chopped pecans

  • Toasted coconut

  • Chopped, dried fruit

  • Ground cinnamon

  • Mini chocolate chips

  • Sprinkles

  • Honey

Servings:2

Prep time: 5 minutes Assembly time: 5 minutes Total time: 10 minutes

Recipe

  • Remove your apples’ cores and cut them into donut shapes.

  • Smooth around ½ tablespoon of your chosen spread (listed above) on one side of each donut-shaped piece of sliced apple.

  • Sprinkle your chosen toppings over the top.

Nutritional info

Note: Nutritional information does not include the spread and toppings. 

Serving

Per serving

Calories

95kcal

Carbohydrates

25g

Protein

1g

Fat

1g

Saturated Fat

1g

Sodium

2mg

Potassium

195mg

Fiber

4g

Sugar

19g

Vitamin A

98IU

Vitamin C

8mg

Calcium

11mg

Iron

1mg

Notes:

  • If you want to pre-cut the apples but don’t want them to brown, rub lemon juice on both sides of each apple slice.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free (unless the chocolate chips contain dairy).

Source:

https://saltandbaker.com/donut-apples/

  1. Banana Pops

Ingredients

  • 2 bananas, peeled

  • Yogurt, nut butter, or melted chocolate

  • Toppings of choice (see above for some flavor ideas)

  • Popsicle sticks or spoons

Servings: 4 banana pops

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Slice your peeled bananas in half and press a popsicle stick (or a spoon) into each one.

  • Dip each banana in yogurt, melted nut butter, or melted chocolate.

  • Then roll your bananas in your chosen toppings, or apply chunkier toppings by hand.

  • Place the banana pops on a tray that’s lined with parchment or wax paper and freeze them.

Nutritional info

Nutrition facts are based on each of four banana pops, each with 1 tbsp granola, 1 tbsp cashew milk yogurt, and 1 tsp mini chocolate chips. Numbers will vary depending on your choice of dipping, topping ingredients, and specific brands.

Serving

Per serving

Calories

90kcal

Carbohydrates

23g

Protein

3.5g

Fat

5g

Saturated Fat

1.2g

Sodium

16mg

Potassium

299mg

Fiber

4.6g

Sugar

11g

Vitamin A

-

Vitamin C

-

Calcium

43mg

Iron

1mg

Notes:

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free.

Source:

https://chocolatecoveredkatie.com/breakfast-banana-pops/

  1. Energy Balls

Ingredients

  • 1 to 1 ½ cups old-fashioned oats

  • 1 cup creamy peanut butter

  • ½ cup honey

  • ¼ cup ground flaxseeds

  • ¼ cup mini chocolate chips

Optional extras include a splash of vanilla, cinnamon, a pinch of salt, chia seeds, protein powder, Rice Krispies, and coconut pieces.

Servings: 30

Prep time: 5 minutes Freeze: 5 minutes Total time: 10 minutes

Recipe

  • Line a baking tray with parchment paper. Combine the oats, peanut butter, honey, and chocolate chips in a bowl. You can also add vanilla and a pinch of salt, along with any other optional extras. Stir the mixture until it’s combined.

  • Scoop or spoon portions of the mixture onto the tray and round them into balls. Place them in the fridge or freezer until they’re hard – you can store them for up to 2 weeks in the fridge or 3 months in the freezer.

Nutritional info

Serving

1 ball

Calories

75kcal

Carbohydrates

6g

Protein

4g

Fat

5g

Saturated Fat

1g

Sodium

47mg

Potassium

79mg

Fiber

1g

Sugar

3g

Vitamin A

-

Vitamin C

-

Calcium

19mg

Iron

1mg

Notes:

  • If the mixture feels too dry, add more peanut butter and honey. If it’s too sticky, add a couple of tablespoons of oats or protein powder.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free.

Sources:

https://www.iheartnaptime.net/energy-balls/

  1. 2-Ingredient Coconut Roughs

Ingredients

  • ½ cup desiccated coconut

  • 14.1 oz. milk chocolate melts

Servings: 24 mini cupcakes

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Preheat your oven to 355F/180C ( or 320F/160C for a fan-oven).

  • Line parchment paper onto a baking tray and scatter over the desiccated coconut. Bake until golden (around 5-7 minutes), stirring halfway through if necessary.

  • Meanwhile, place cupcake cases on a 24-cup mini cupcake tray and set aside.

  • Place the chocolate in a microwavable bowl and cook on low for 2 minutes. Stir the chocolate well and then heat for a further 15 seconds, or until it’s melted completely.

  • Stir the baked coconut into the melted chocolate and scoop portions of the mixture into each cupcake case. Refrigerate until set.

Nutritional info

Serving

1 cupcake

Calories

121kcal

Carbohydrates

10.7g

Protein

1.4g

Fat

8.2g

Saturated Fat

6.1g

Sodium

2mg

Potassium

26mg

Fiber

1.2g

Sugar

0.4g

Vitamin A

-

Vitamin C

-

Calcium

1mg

Iron

-

Notes:

  • You can combine 7 oz. of dark chocolate and 7 oz. of milk chocolate for a tasty mixture.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.kidspot.com.au/kitchen/recipes/2-ingredient-coconut-roughs-recipe/h2rh7cwk?r=collection/cookingwithkids&c=rzo1hmt9/Cooking%20with%20kids

  1. Blueberry Swirl Cheesecake

Ingredients

  • 10.5 oz. digestive biscuits

  • 5 oz. melted butter

  • 9.7 oz. golden caster sugar

  • 3.5 oz. blueberries

  • 1 tsp. cornflour

  • 3 x 10.5 oz. packs of full-fat cream cheese

  • 4 tbsp. of plain flour

  • 2 tsp. of vanilla extract

  • 3 large eggs

  • 6.8 fl oz. (200ml) pot of soured cream

Servings: 14 bars

Prep time: 35 minutes Cook time: 45 minutes Total time: 1 hour 20 minutes

Recipe

  • Heat your oven to 390F/200C/gas mark 6 (or 355F/180C fan-assisted). Line a 20cm x 30cm rectangular tin with parchment paper and set it aside. Blitz the digestive biscuits to a fine crumb in a food processor. Add the butter and process the mixture again. Tip the mixture into your tin and, using the back of a spoon, press down firmly on the mixture to cover the base. Bake it for 10 minutes and set it aside to cool.

  • Now tip the blueberries and 25g of caster sugar into a small pan. Mix the cornflour with 1 tbsp. of cold water, and add this to the pan too. Heat gently until the sugar dissolves. Then, increase the heat and bubble the mixture for 1-2 minutes. Set it aside to cool.

  • In a large bowl, whisk the cream cheese until it’s smooth. Add the rest of the caster sugar and whisk again. Add the flour, vanilla, sour cream, and eggs, and whisk until the mixture is smooth and the ingredients are combined.

  • Spoon half of the cheesecake mix over the digestive base, then add half of the blueberry sauce on top in small, random blobs. Scoop the rest of the cheesecake mixture on top and smooth over with a spatula. Top with the remaining blueberry sauce, using a spoon to push the blueberry sauce into the cheesecake and create a pattern.

  • Bake the cheesecake for 10 minutes. Turn the oven down to 230F/110C/gas ¼ (or 194F/90C fan) and bake the cheesecake for a further 30 minutes. Switch off the oven, but leave the cheesecake inside. After 1 hour, slightly open the oven door and leave the cheesecake to rest there for another 1 hour. Remove it from the oven and leave the cake till it cools to room temperature, then chill in a fridge for at least 3 hours. Slice the cheesecake into 14 bars and store in the fridge for a maximum of 5 days.

Nutritional info

Serving

Per bar

Calories

606kcal

Carbohydrates

39g

Protein

6g

Fat

47g

Saturated Fat

28g

Sodium

-

Potassium

-

Fiber

-

Sugar

24g

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegetarian, soy-free, nut-free.

Source:

https://www.bbcgoodfood.com/recipes/blueberry-swirl-cheesecake

  1. Homemade Guacamole

Ingredients

  • 3 peeled avocados

  • 1 lime

  • 1 clove minced garlic

  • ¼ cup cilantro

  • ¼ cup finely chopped red onion

  • ½ tsp. kosher salt

  • 1 dash pepper

Serve with tortilla chips.

Servings: 6

Prep time: 10 minutes Total time: 10 minutes

Recipe

  • Slice the avocados in half before removing the pit, and place the avocados in a mixing bowl.

  • Squeeze in 1 lime’s juice and mix until combined. Add red onion, garlic, and cilantro to the mixture and season with salt and pepper. Mash everything together with a fork until you reach a consistency that’s smooth but with some chunks.

  • Cover the bowl with plastic wrap and place the guacamole in the fridge until ready to serve. Eat with crunchy tortilla chips.

Nutritional info

Serving

Per serving

Calories

169kcal

Carbohydrates

10g

Protein

2g

Fat

14g

Saturated Fat

2g

Sodium

239mg

Potassium

523mg

Fiber

7g

Sugar

1g

Vitamin A

215IU

Vitamin C

14.1mg

Calcium

16mg

Iron

0.6mg

Notes:

  • Guacamole is best served on the first day it’s made.

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Source:

https://www.iheartnaptime.net/best-homemade-guacamole/

  1. Roasted Pumpkin Hummus

Ingredients

  • 1 lb. diced fresh pumpkin, peel removed

  • 2-3 tbsp. homemade tahini

  • 15 oz. can garbanzo beans, drained (but keep some liquid)

  • 1 head garlic (chop off the pointy end by about ¼ inch to expose the cloves)

  • 1 tbsp. pure maple syrup (note: artificial maple syrup won’t add enough flavor)

  • 5 tbsp. extra virgin olive oil

  • Juice of 1 lemon

  • 1 tsp. of ground cumin

  • 1 tsp. of salt

  • Toasted pumpkin seeds, olive oil, and a sprinkle of cinnamon to serve

Serve with tortilla chips.

Servings: 6

Prep time: 15 minutes Cook time: 25 minutes Total time: 40 minutes

Recipe:

  • Preheat your oven to 450F/232C.

  • Mix the pumpkin, oil, and cumin in a bowl. Place the pumpkin pieces and the head of garlic on a baking tray lined with parchment paper. Bake for 25-30 minutes, or until the edges of the pumpkin and garlic are slightly charred. 

  • Add the pumpkin, garlic, garbanzo beans, tahini, maple syrup, lemon, salt, and some olive oil to a food processor and blend until you get a smooth paste. Add more olive oil as needed, and add more tahini, maple syrup, and salt to taste. If you want to make the hummus creamier, add some of the garbanzo bean liquid to the processor and blitz until combined.

  • Scoop the hummus into a serving bowl. Drizzle over some olive oil, and sprinkle with some pumpkin seeds and a pinch of cinnamon.

Serve with toasted pita bread, chips, or crackers.

Nutritional info:

Serving

Per serving

Calories

256kcal

Carbohydrates

23.5g

Protein

5.7g

Fat

17g

Saturated Fat

2.4g

Sodium

559mg

Potassium

199mg

Fiber

2.7g

Sugar

8.1g

Cholesterol

0mg

Vitamin A

-

Vitamin C

-

Calcium

43mg

Iron

5mg

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Source:

https://www.daringgourmet.com/roasted-pumpkin-hummus

  1. Whipped Feta Dip With Fresh Herbs

Ingredients

  •  8 oz feta cheese

  • 1 cup Greek yogurt

  • 2 tbsp. lemon juice

  • ¼ cup sliced green onion

  • ¼ cup fresh dill

  • ½ cup fresh parsley

  • ½ tsp. black pepper

Servings: 8 (¼ cup servings)

Prep time: 10 minutes Cook time: 5 minutes Total time: 15 minutes

Recipe

  • Chop up the green onion and remove the stems from the parsley and the dill.

  • Slice the feta into cubes.

  • Add all of the ingredients (feta, Greek yogurt, dill, parsley, green onion, lemon juice, and pepper) to a food processor and blend on high until you have a smooth, even mixture.

  • Serve the feta dip chilled with crunchy vegetables or pita chips.

Nutritional info

Serving

Per serving

Calories

113kcal

Carbohydrates

3.3g

Protein

7.4g

Fat

7.9g

Saturated Fat

-

Sodium

275.1mg

Potassium

-

Fiber

-

Sugar

2.8g

Cholesterol

29.9mg

Vitamin A

6%

Vitamin C

8%

Calcium

-

Iron

-

Notes:

  • Add a splash of heavy cream for a creamier dip. Adjust how tangy or creamy you want your dip by altering the amount of each ingredient.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://madaboutfood.co/whipped-feta-dip-with-fresh-herbs/#tasty-recipes-2138

  1. Cottage Cheese and Mixed Fruit

Ingredients

  • 1 medium tangerine (mandarin orange)

  • 2 medium kiwis

  • 1 cup pineapple

  • 2 cups cottage cheese

Servings: 4 (½ cup cottage cheese per serving)

Prep time: 10 minutes Total time: 10 minutes

Recipe

  • Peel the tangerine and split it into sections. Peel the kiwis and the pineapple, then slice them into small pieces.

  • Split the cottage cheese evenly among four cups or bowls, and top each with the tangerine, kiwi, and pineapple.

Nutritional info

Serving

Per serving

Calories

145kcal

Carbohydrates

19g

Protein

13g

Fat

3g

Saturated Fat

2g

Sodium

350mg

Potassium

-

Fiber

2g

Sugar

14g

Cholesterol:

14mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can also add a little bit of salt and lemon juice and use the cottage cheese as a dip. Whole-grain crackers work well.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.superhealthykids.com/high-protein-snack/

  1. Cinnamon-Raisin Oatmeal Cookie

Ingredients

  • 1 large egg

  • 1 cup white whole-wheat flour

  • 1 tsp. baking powder

  • 6 tbsp. melted unsalted butter

  • 1 cup old-fashioned rolled oats

  • ⅔ cup light brown sugar

  • ½ cup raisins

  • 1 ½ tsp. vanilla extract

  • 1 tsp. ground cinnamon

  • ½ tsp. salt

Servings: 24

Prep time: 25 minutes Cook time: 30 minutes Total time: 55 minutes

Recipe

  • Preheat the oven to 350F/175C. Lightly spray a baking sheet with non-stick cooking spray.

  • In a mixing bowl, whisk together the flour, baking powder, cinnamon, and salt.

  • Whisk the sugar, butter, egg, and vanilla extract together in a different bowl. Then, add the flour mixture, raisins, and oats, and combine everything with a wooden spoon. 

  • Place level tablespoons of batter on the baking sheet. Make two batches of 12 cookies per batch if you’re running out of room.

  • Bake for around 12-14 minutes, until the cookies are golden brown on the bottom. Let them cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.

Nutritional info

Serving

Per cookie

Calories

91kcal

Carbohydrates

14.5g

Protein

1.5g

Fat

3.3g

Saturated Fat

1.9g

Sodium

74.2mg

Potassium

54.5mg

Fiber

1g

Sugar

7.8g

Cholesterol 

15.4mg

Vitamin A

100.3IU

Vitamin C

0.1mg

Calcium

22.6mg

Iron

0.9mg

Notes:

  • You can store the cookies in an airtight container at room temperature for up to 3 days.

Vegetarian, low sodium, nut-free, soy-free, low fat, low carbohydrate, low calorie.

Source:

https://www.eatingwell.com/recipe/260843/cinnamon-raisin-oatmeal-cookies/#nutrition

  1. Strawberry-Chocolate Greek Yogurt Bark

Ingredients

  • 3 cups whole-milk, plain Greek yogurt

  • 1 ½ cups sliced strawberries

  • ¼ cup mini chocolate chips

  • ¼ cup pure maple syrup or honey

  • 1 tsp. vanilla extract

Servings: 32

Prep time: 10 minutes Cook time: 3 hours Total time: 3 hours 10 minutes

Recipe

  • Line a baking tray with parchment paper.

  • Mix the yogurt, maple syrup (or honey), and vanilla extract together in a bowl. Spread the mixture onto your baking sheet in a 10-inch by-15-inch rectangle. Scatter strawberries and sprinkle chocolate chips over the top.

  • Freeze your bark for at least 3 hours, until it’s very firm. Cut or break the yogurt bark into 32 pieces to serve.

Nutritional info:

Serving

One 1 3/4-inch by 2 1/2-inch piece

Calories

34kcal

Carbohydrates

4g

Protein

2g

Fat

1.3g

Saturated Fat

0.8g

Sodium

7.6mg

Potassium

44.8mg

Fiber

0.2g

Sugar

3.5g

Cholesterol 

2.8mg

Vitamin A

19.7IU

Vitamin C

4.6mg

Calcium

27.7mg

Iron

0.1mg

Notes: 

  • You can freeze your yogurt bark airtight between sheets of parchment for up to 1 month. If freezing, let it stand for 15 minutes before you serve.

Vegetarian, low sodium, nut-free, low fat, low carbohydrate, low calorie, egg free, gluten-free.

Source:

https://www.eatingwell.com/recipe/259080/strawberry-chocolate-greek-yogurt-bark/

  1. Vegan Pumpkin Muffins With Chocolate Chips

Ingredients

  • 1 (15 oz) can unseasoned pumpkin puree

  • 2 tbsp. ground flaxseeds (flaxseed meal)

  • ½ cup bittersweet chocolate chips

  • ¾ cup unsweetened almond milk or oat milk

  • 2 cups white whole-wheat flour

  • 2 tsp. baking powder

  • ¾ cup sugar

  • ⅓ cup canola oil

  • 1 tsp. vanilla extract

  • 1 tsp. pumpkin pie spice

  • ½ tsp. salt

  • 5 tbsp. water

Servings: 12

Prep time: 20 minutes Cook time: 30 minutes Total time: 50 minutes

Recipe

  • Preheat oven to 350°F/175°C. Spray a 12-cup muffin tin with non-stick cooking spray.

  • Combine the water and ground flaxseeds in a bowl and let the mixture stand for a few minutes.

  • Meanwhile, whisk together the almond milk (or oat milk), vanilla extract, sugar, canola oil, and flaxseed mixture in a bowl, then whisk in the pumpkin puree. 

  • In a separate mixing bowl, whisk the flour, baking powder, pumpkin pie spice, and salt. Add the pumpkin mixture and chocolate chips and stir together until well combined. Spoon even measures into the muffin cups.

  • Bake for around 25-28 minutes – until golden, and a toothpick inserted into the center of each muffin comes out clean. Let the muffins cool in the pan for 5 minutes before placing them on a wire rack until they cool to room temperature.

Nutritional info:

Serving

1 muffin

Calories

248kcal

Carbohydrates

35g

Protein

4g

Fat

11g

Saturated Fat

3g

Sodium

110mg

Potassium

151mg

Fiber

4g

Sugar

17g

Vitamin A

5549IU

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • Store muffins at room temperature for up to 3 days, or freeze for up to 4 months.

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, dairy-free, nut-free.

Source:

https://www.eatingwell.com/recipe/7918561/vegan-pumpkin-muffins-with-chocolate-chips/

  1. Banana Bread in a Mug

Ingredients

  • ¼ cup mashed banana

  • 6 tbsp. spelt, white, or oat flour

  • 1 tbsp. sweetener

  • ½ tsp. baking powder

  • ¼ tsp. cinnamon

  • ⅛ tsp. salt

  • 1 ½ tbsp. oil, butter, or additional banana

  • 1-2 tbsp. chocolate chips (optional)

Servings: 1 mug cake

Prep time: 1 minute   Cook time: 1 minute 30 seconds or 14 minutes   

Total time: 2 minutes 30 seconds or 15 minutes

Recipe

  • Mix all of the ingredients together in a greased, ovenproof mug or bowl.

  • Bake the mixture in the oven for around 14 minutes at 350F/175C. Alternatively, you can microwave your banana bread for 60-90 seconds (depending on the microwave’s wattage). You’ll know your bread is done when it’s fluffy and risen.

Nutritional info

Serving

1 muffin

Calories

194kcal

Carbohydrates

43.4g

Protein

6.7g

Fat

1g

Saturated Fat

0.2g

Sodium

293mg

Potassium

350mg

Fiber

6.7g

Sugar

5.9g

Vitamin A

-

Vitamin C

-

Calcium

18mg

Iron

2mg

Notes: 

  • You can refrigerate banana bread for up to 2 days, or freeze it for a maximum of 3 months.

Vegetarian, low sodium, soy-free.

Source:

https://chocolatecoveredkatie.com/nutrition-banana-mug/

  1. Zucchini Mini Muffins

Ingredients

  • 2 cups shredded and coarsely chopped zucchini

  • ¾ cup all-purpose flour

  • ¾ cup white whole-wheat flour

  • ¾ tsp. baking soda

  • 2 large eggs

  • ¾ cup sugar

  • ¼ cup canola oil or unsalted butter, melted

  • 1 ½ tsp. vanilla extract

  • ½ cup mini chocolate chips

  • 1 tsp. ground cinnamon

  • ½ tsp. salt

Servings: 12

Prep time: 15 minutes Cook time: 10 minutes Total time: 25 minutes

Recipe

  • Preheat the oven to 350F/175C. Spray non-stick cooking spray over a 24-cup mini muffin tin until it’s coated.

  • In a mixing bowl, whisk the all-purpose flour, whole-wheat flour, baking soda, cinnamon, and salt. 

  • In a separate bowl, whisk the eggs, sugar, oil (or butter), and vanilla extract together. Mix in the zucchini and chocolate chips. Combine the flour mixture and the wet ingredients and stir everything together.

  • Scoop the batter into each section in the muffin tin. Bake for around 10 minutes, or until a toothpick inserted into a muffin comes out clean. Let the muffins rest in the tray for about 5 minutes, and then place them on a rack to cool to room temperature.

Nutritional info

Serving

2 muffins

Calories

196kcal

Carbohydrates

29.6g

Protein

3.4g

Fat

7.8g

Saturated Fat

1.9g

Sodium

190.2mg

Potassium

112.1mg

Fiber

1.7g

Sugar

17.1g

Cholesterol 

31mg

Vitamin A

87.1IU

Vitamin C

3.7mg

Calcium

13.9mg

Iron

1.8mg

Notes:

  • You can store the muffins in a container at room temperature for up to 2 days, or in a freezer for 1 month.

Low calorie, vegetarian, low sodium, nut-free, soy-free.

Source:

https://www.eatingwell.com/recipe/265906/zucchini-mini-muffins/

  1. Mini Banana Blueberry Muffins

Ingredients

  • 8.8 oz. banana (equiv. of 2 med. bananas)

  • 30 blueberries fresh or frozen

  • 2 eggs

  • 5.6 oz. (1 cup) plain flour

  • 1 ½ tsp. baking powder

  • 3.5 oz. (or ½ cup) oil or melted butter

  • 1 tsp. vanilla

Servings: 30

Prep time: 10 minutes Cook time:15 minutes  Total time: 25 minutes

Recipe

  • Place the bananas into a large bowl and mash them with a fork.

  • Add the eggs, vanilla, and butter/oil.

  • Beat everything together with a handheld whisk or electric mixer until the batter is smooth, yellow, and slightly frothy.

  • Add the flour and baking powder and beat the mixture for another 30-60 seconds until the batter is well combined.

  • Oil a muffin tin and portion the batter into the cups. You can make 12 normal-sized muffins or 30 mini muffins with this mix.

  • Top your mini muffins with the blueberries and bake them at 360F/180C for 15 minutes. If you’re making standard-sized muffins, bake them a little longer (around 25-30 minutes). Once finished, allow your muffins to cool before serving.

Nutritional info:

Serving

1 muffin

Calories

62kcal

Carbohydrates

6g

Protein

1g

Fat

4g

Saturated Fat

1g

Sodium

26mg

Potassium

41mg

Fiber

1g

Sugar

1g

Cholesterol: 

11mg

Vitamin A

22IU

Vitamin C

1mg

Calcium

15mg

Iron

1mg

Notes:

  • Your bananas must be ripe, or even slightly overripe. Unripe bananas won’t sweeten this recipe like ripe bananas.

  • You can stir your blueberries through the batter. If you’re serving these muffins to babies, you can just add a single blueberry on top of each muffin to avoid any extra mess.

  • You can store these muffins in an airtight container for up to 3 days, or freeze them for a maximum of 4 months. 

  • If you’re using oil, choose a light olive oil, rice bran oil, or coconut oil. Extra virgin olive oil is too overpowering for this recipe.

  • You can also substitute flour for gluten-free baking mix in this recipe.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, dairy-free, nut-free, no added sugar.

Source:

https://mykidslickthebowl.com/muffins-for-baby-banana-blueberry/

  1. Spinach Muffins

Ingredients

  • 2 bananas (approx. 7 oz. peeled)

  • 3.5 oz. frozen spinach

  • 1 cup rolled oats

  • ½ cup milk (or milk alternative)

  • 3 tbsp. oil or melted butter

  • 1 egg

  • 1 cup flour

  • 3 tsp. baking powder

  • 2 tbsp. maple syrup

Servings: 30

Prep time: 7 minutes   Cook time: 20 minutes    Total time: 27 minutes

Recipe

  • Whisk together the oats, flour, and baking powder in a mixing bowl.

  • Blend the banana, spinach, oil, maple syrup, egg and milk together, making a green smoothie. Pour this mixture into the flour, oats, and baking soda.

  • Mix everything together with a wooden spoon until well combined.

  • Portion the mixture into each cup in an oiled muffin tray. You can make around 9-10 large muffins or 24 mini muffins with this batter.

  • Bake your muffins at 320F/160C in a fan oven or 360F/180C in a standard oven. Large muffins take around 20-25 minutes while mini muffins take 15-20 minutes.

  • Once finished, allow the muffins to cool to room temperature and serve.

Nutritional info:

Serving

1 muffin

Calories

173kcal

Carbohydrates

25g

Protein

4g

Fat

7g

Saturated Fat

5g

Sodium

180mg

Potassium

-

Fiber

2g

Sugar

5g

Cholesterol: 

23mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • Use either melted butter or mild-flavored oils such as coconut oil, rice bran oil or mild-flavored olive oil.

  • The muffins are quite moist because of the banana, and should feel spongy when cooked.

  • You can use gluten-free baking mix for this recipe. However, while this would make the recipe wheat free, it still won’t be gluten-free if you’re using traditional oats.

  • You can use honey as a sweetener if serving these muffins to children over one year old.

  • If your bananas are really sweet you may not need to add maple syrup or honey.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://mykidslickthebowl.com/spinach-muffins-for-toddlers/#mv-creation-93-jtr

  1. Carrot Muffins

Ingredients

  • 1 ¼ cups shredded carrots (about 2 large)

  • 2 ripe bananas

  • 1 cup rolled oats (quick oats also work)

  • ⅓ cup plain Greek yogurt

  • 3 eggs

  • 2 cups flour

  • 2 tsp. baking soda

  • ⅓ cup brown sugar

  • ⅓ cup granulated sugar

  • ¼ cup softened butter

  • ⅓ cup unsweetened applesauce

  • 1 tsp. vanilla

  • 1 cup pumpkin puree

  • 2 ½ tsp. cinnamon

  • 1 tsp. salt

Servings: 18

Prep time: 10 minutes   Cook time: 15 minutes   Total time: 25 minutes

Recipe

  • Combine the sugar and butter in a bowl and add the yogurt, eggs, applesauce, vanilla, pumpkin, carrots, and banana. Mix everything together.

  • In a separate bowl, combine the flour, baking soda, oats, salt, and cinnamon. Add these dry ingredients to the wet mixture and stir until well mixed. Scoop portions of the batter into oiled or lined muffin cups. Your mix should make roughly 18 muffins.

  • Bake the muffins at 375F/190C for 15-18 minutes. If you’re making mini muffins, bake them for less time (10-14 minutes). You’ll know your muffins are done when a toothpick, inserted through the middle, comes out clean. Allow them to cool to room temperature before serving.

Nutritional Info:

Serving

1 muffin

Calories

151kcal

Carbohydrates

26g

Protein

4g

Fat

4g

Saturated Fat

2g

Sodium

3120mg

Potassium

192mg

Fiber

3g

Sugar

11g

Cholesterol: 

34mg

Vitamin A

730IU

Vitamin C

2mg

Calcium

30mg

Iron

1mg

Notes:

  • You can store your muffins in a freezer for up to 3 months. Allow them to warm to room temperature before eating.

  • You can mix 3 tablespoons of flaxseed with ½ cup of water instead of the 3 eggs. You can also use vegan yogurt to make the muffins completely vegan.

  • You can substitute flour for gluten-free flour in this recipe.

  • Carrot walnut muffins: Stir in ½ cup of chopped walnuts to the batter at the end.

  • Raisin carrot muffins: Stir in ½ cup of raisins or dried cranberries to the batter at the end.

  • Carrot zucchini muffins: Stir in ½ cup of grated and drained zucchini to the batter in step 1.

  • Apple carrot muffins: Stir ½ cup of diced apples into the batter in step 1.

Vegetarian, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://tastesbetterfromscratch.com/carrot-muffins/#recipe

  1. Easy Homemade Fruit Pops

Ingredients

  • 1 large banana, sliced into small pieces

  • 4 large fresh strawberries, sliced into small pieces 

(or any other type of fresh or frozen fruit)

  • ½ -1 cups apple juice (or other favorite fruit juice), no added sugar

Servings: 6

Prep time: 10 minutes Freeze: 6 hours  Total time: 6 hours 10 minutes

Recipe

  • Place different types of fruit into popsicle molds until they’re almost filled to the top.

  • Pour juice into each mold, leaving a small gap at the top, and insert a popsicle stick into each. Freeze your popsicles overnight or for at least 6 hours.

Nutritional info:


Serving

Per serving

Calories

44kcal

Carbohydrates

11g

Protein

-

Fat

-

Saturated Fat

-

Sodium

2mg

Potassium

150mg

Fiber

1g

Sugar

7g

Vitamin A

15IU

Vitamin C

13mg

Calcium

6mg

Iron

0.2mg

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Source:

https://tastesbetterfromscratch.com/easy-homemade-fruit-pops/

  1. Rainbow Fruit Roll-Ups

Ingredients

  • 8 oz. strawberries, halved

  • 2 medium ripe champagne mangoes, chopped

  • 6 oz. raspberries

  • 6 oz. blackberries

  • 6 oz. blueberries

  • 5 tsp. freshly squeezed lemon juice

  • 4 ½ tsp. sugar

Servings: 12

Prep time: 15 minutes   Cook time: 3 hours Total time: 3 hours 15 minutes

Recipe

  • Preheat your oven to 170F/75C. Line three large baking trays with parchment paper and coat each with non-stick cooking spray. Set them aside.

  • In a food processor or blender, blitz strawberries, 1 teaspoon of lemon juice, and 1 teaspoon of sugar until smooth, then pour the mixture into a bowl. Repeat this process with the raspberries, blackberries, blueberries, and mango (though, with mango, add just a half teaspoon of sugar instead of a full teaspoon).

  • Pour each fruit mixture next to one another in horizontal lines on your baking trays and, using a spoon, spread each mixture thinly until all colors are quite transparent. Bake for about 3 to 4 hours, until the fruit is dry and sticky.

  • Cut the fruit into vertical strips and roll-up them up.

Nutritional info:

Serving

Per serving

Calories

65kcal

Carbohydrates

16g

Protein

1.1g

Fat

0.5g

Saturated Fat

0.06g

Sodium

1mg

Potassium

180mg

Fiber

3.3g

Sugar

12.3g

Vitamin A

651 IU

Vitamin C

40.4mg

Calcium

18mg

Iron

0.4mg

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.


Source:

https://www.delish.com/cooking/recipe-ideas/recipes/a52747/rainbow-fruit-roll-ups-recipe/

  1. PBJ Tacos

Ingredients

  • 1 slice of bread

  • 1 strawberry, diced

  • 6 blueberries

  • 2 tbsp. creamy peanut butter

  • 2 tsp. strawberry jam

Servings: 1

Prep time: 6 minutes Total time: 6 minutes

Recipe

  • Cut a circle of bread using a large cup or circle-shaped cookie cutter.

  • Lightly roll over and slightly flatten the bread using a rolling pin or the side of a cup. Don’t squash the bread completely flat.

  • Spread peanut butter and jam onto the bread, then fold it up into a taco shape and add your diced strawberries and blueberries on top. 

Nutritional info:


Serving

1 taco

Calories

291kcal

Carbohydrates

31g

Protein

9g

Fat

17g

Saturated Fat

3g

Sodium

250mg

Potassium

23mg

Fiber

3g

Sugar

14g

Vitamin A

-

Vitamin C

9.9mg

Calcium

30mg

Iron

1.3mg

Notes:

  • You can substitute different fruits, nuts, and treats as toppings for your PBJ tacos.

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, dairy-free.

Source:

https://www.homemadeinterest.com/peanut-butter-and-jelly-tacos/

  1. Sour Patch Grapes

Ingredients

  • ⅓ box Jolly Rancher Watermelon Mix*

  • ⅓ box Jolly Rancher Green Apple Mix

  • ⅓ box lemon powdered jello mix

  • ⅓ box orange powdered jello mix

  • 3 lb. green grapes

  • toothpicks

  • 1 cup water

Servings: 24 

Prep time: 10 minutes Total time: 10 minutes

Recipe

  • Pour the watermelon mix, green apple mix, lemon mix, and orange mix into four separate bowls.

  • Insert a toothpick into the grapes and dip them in water. Then roll the grapes in the desired flavoring.

  • Chill them in the fridge and remove the toothpicks to serve.

Nutritional info:


Serving

Per serving

Calories

39kcal

Carbohydrates

10g

Protein

1g

Fat

1g

Saturated Fat

1g

Sodium

2mg

Potassium

108mg

Fiber

1g

Sugar

9g

Vitamin A

37IU

Vitamin C

2mg

Calcium

6mg

Iron

1mg

Notes:

  • *Jolly Rancher Watermelon Mix and Green Apple Mix are popular powdered soft drink mixes in the US. You can substitute other powdered soft drink mixes for Jolly Ranchers. However, changing these ingredients may alter the recipe’s taste.

Vegan, low sodium, soy-free, low fat, low carbohydrate, gluten-free, dairy-free, nut-free.

Source:

https://dinnerthendessert.com/sour-patch-grapes-healthier-than-the-candy/#wprm-recipe-container-10990

  1. Chocolate Dipped Waffle Cone Fruit and Yogurt Cups

Ingredients

  • 8 waffle cones

  • vanilla yogurt

  • milk chocolate melting wafers

  • fruit berries 

Servings: 8

Prep time: 5 minutes Cook time: 1 minutes Total time: 6 minutes

Recipe

  • Melt the chocolate in the microwave or a pan and transfer it to a deep cereal bowl.

  • Dip the top of your waffle cones in the melted chocolate and place each in a small cup.

  • Place your small cups/waffle cones onto a baking tray in the fridge to allow the chocolate to set.

  • When they’re ready, fill each cone with yogurt and fruit to serve.

Nutritional info:


Serving

Per serving

Calories

419kcal

Carbohydrates

62g

Protein

10g

Fat

14g

Saturated Fat

4g

Sodium

521mg

Potassium

-

Fiber

1g

Sugar

16g

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can refrigerate your waffle cones for up to 3 days.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, nut-free.

Source:

https://ohsweetbasil.com/waffle-cone-fruit-and-yogurt-cups-recipe/#recipe

  1. Cookie Monster Popcorn

Ingredients

For the popcorn:

  • 15 cups popped popcorn

  • 16 oz. green candy melts

  • ½ cup colorful coated candies

  • 2 tbsp. ghoulish confetti sprinkles

  • decorative candy eyes

For the pretzels:

  • 20 pretzel sticks

  • 2 oz. purple candy melts

Servings: 15

Prep time: 12 minutes   Cook time: 3 minutes Total time: 15 minutes

Recipe

  • Microwave the green candy melts in a microwave-safe bowl on high for 2 minutes, stirring halfway through. If the candy still isn’t melted, heat it for 15-seconds at a time and stir in between until the candy is smooth.

  • Place popped popcorn in a mixing bowl and stir in the melted candy until the popcorn is completely covered. 

  • Stir half of the ghoulish confetti sprinkles and the candy-coated chocolates into the popcorn.

  • Line a baking tray with parchment paper and spread the popcorn over it. Scatter over the decorative candy eyes and the rest of the confetti sprinkles. Set the popcorn aside until it cools to room temperature.

  • Meanwhile, microwave the purple candy melts in a microwave-safe bowl on high for 30 seconds, stir, heat for a further 15 seconds, and stir again. Continue heating the candies for 15 seconds a time, stirring in between, until they’re fully melted.

  • Line a baking tray with parchment paper, dip the pretzel sticks into the melted candies, and then place the pretzel sticks onto the tray. Set them aside until the chocolate has set.

  • To serve, break the popcorn into little pieces and mix it with the coated pretzel sticks.

Nutritional info:

Serving

Per serving

Calories

733kcal

Carbohydrates

137g

Protein

18g

Fat

13g

Saturated Fat

6g

Sodium

40mg

Potassium

450mg

Fiber

21g

Sugar

16g

Cholesterol

1mg

Vitamin A

16IU

Vitamin C

1mg 

Calcium

16mg

Iron

5mg

Notes:

Vegetarian, soy-free.

Source:

https://cookingwithcurls.com/2015/09/15/monster-mash-popcorn/#recipe

  1. Broccoli Cheddar Bites

Ingredients

  • 1 large bunch broccoli florets

  • 2 large eggs, lightly beaten

  • ¼ cup mayonnaise

  • 1 cup (4 oz. or 114g), grated sharp cheddar cheese

  • ½ cup torn fresh bread (no crusts)

  • ¼ cup grated onion

  • 1 ½ tsp. lemon zest

  • ¼ tsp. freshly ground black pepper

  • ½ tsp. kosher salt

Servings: 24

Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes

Recipe

  • Steam the broccoli florets for 5 minutes, until tender, over 1 inch of boiling water in a pan. Remove them from the steam and rinse with cold water.

  • Finely chop the broccoli florets until you have 2 to 2 ½ cups of broccoli.

  • In a large bowl, mix together the beaten eggs and the torn bread until the bread is completely soaked.

  • Stir in the cheese, mayonnaise, grated onion, lemon zest, salt, pepper, and broccoli.

  • Preheat the oven to 350F/175C. Coat 2 mini muffin pans with oil. Spoon even portions of the broccoli mixture into each of the pans’ wells (24 bites in total).

  • Bake your broccoli cheddar bites for 25 minutes, until they’re cooked through and lightly browned.

Nutritional info:

Serving

Per serving

Calories

57kcal

Carbohydrates

3g

Protein

2g

Fat

4g

Saturated Fat

1g

Sodium

92mg

Potassium

52mg

Fiber

1g

Sugar

-

Cholesterol 

21mg

Vitamin A

-

Vitamin C

8mg

Calcium

42mg

Iron

-

Notes:

  • You can cook the bites freeform on a greased baking sheet if you don’t own any muffin pans.

Vegetarian, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://www.simplyrecipes.com/recipes/broccoli_cheddar_bites/

  1. Peanut Butter Cheerio Bars

Ingredients

  • 5 cups cheerios

  • 10 oz. mini marshmallows

  • ½ cup peanut butter

  • 2 tbsp. butter

Servings: 24 bars

Prep time: 10 minutes Cooling time: 1 hour  Total time: 1 hour 10 minutes

Recipe

  • Add the mini marshmallows, butter, and peanut butter to a microwavable bowl and cook them for 60 seconds in the microwave. Stir the mixture, then return it to the microwave for another 30-60 seconds, until the marshmallows are melted. 

  • Stir the marshmallow mixture till it’s smooth, then add the cheerios and stir again until everything is combined.

  • Spray a deep baking tray with nonstick cooking oil and spoon the cheerio mixture onto the tray. Smooth it with a spoon and press down to make one solid layer of marshmallow-cheerio mixture. Let it cool to room temperature (about an hour).

  • Once cooled, slice it into a 4 x 6 grid to make 24 peanut butter cheerio bars.

Nutritional info:

Serving

1 bar

Calories

100kcal

Carbohydrates

15g

Protein

2g

Fat

1g

Saturated Fat

2g

Sodium

72mg

Potassium

-

Fiber

1g

Sugar

7g

Cholesterol: 

3mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can store the bars at room temperature in an airtight container or plastic bag.

  • You can substitute the peanut butter with almond butter or sunflower butter.

  • To make chocolate cheerio bars, you can swap out the peanut butter for chocolate spread.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate.

Source: https://skinnycomfort.com/peanut-butter-cheerio-bars/#mv-creation-87-jtr

  1. Cinnamon Sugar Pretzels

Ingredients

  • 15 oz. pretzel twists

  • 8 tbsp. melted, unsalted butter

  • 2 tbsp. ground cinnamon

  • ½ cup granulated sugar

Servings: 15

Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes

Recipe

  • Preheat the oven to 325F/160C. Line a large baking tray with parchment paper and set it aside.

  • In a large mixing bowl, drizzle butter over the top of the pretzel twists. Toss the pretzels until they’re all coated.

  • In a separate bowl, combine the sugar and cinnamon until mixed.

  • Pour the sugar and cinnamon onto the pretzels and toss until they’re fully coated.

  • Move the pretzels onto your baking sheet and cook them for 30 minutes in the oven. Stir the pretzels every 10 minutes to ensure they cook evenly.

  • Once the pretzels are fully cooked, remove them from the oven and set them aside for about 20-25 minutes, until they have cooled completely.

Nutritional info:

Serving

Per serving

Calories

190kcal

Carbohydrates

30g

Protein

3g

Fat

7g

Saturated Fat

4g

Sodium

360mg

Potassium

45mg

Fiber

1g

Sugar

7g

Cholesterol: 

16mg

Cholesterol 

1mg

Vitamin A

190IU 

Vitamin C

1mg

Calcium

18mg

Iron

2mg

Notes: 

  • To store your pretzels, place them in a gallon-sized plastic bag, squeeze out any excess air, and seal the bag tightly. They should keep for over a week.

Vegetarian, low sodium, soy-free, nut-free, dairy-free.

Source:

https://www.savoryexperiments.com/cinnamon-sugar-pretzels/#wprm-recipe-container-77136

  1. Cauliflower Tots

Ingredients

  • 19.4 oz. (1 small head) cauliflower, cut into florets

  • 7.8 oz. (2 small) carrots, chopped into 1½-2cm pieces

  • ½ red bell pepper, finely chopped

  • 2 spring onions, finely chopped

  • 2 tbsp. flat leaf parsley, finely chopped

  • 2 eggs, beaten

  • 1 cup panko breadcrumbs

  • ¾ cup grated cheddar cheese

  • ¼ cup grated parmesan cheese

Servings: 33 tots

Prep time: 10 minutes Cook time: 25 minutes Total time: 35 minutes

Recipe

  • Preheat the oven to 375F/190C. Line a baking tray with parchment paper and set it aside.

  • Steam the carrots for 3 minutes, then add the cauliflower and steam for another 5-9 minutes (until tender).

  • Remove the cauliflower and carrots and rinse them with cold water. Pat them dry and blitz them in a food processor until the veggies are chopped but not pureed. Add the pepper and spring onion and process until everything’s combined.

  • In a large mixing bowl, combine the veggie mixture and the remaining ingredients. Stir well.

  • Roll 1 tablespoon of mixture into a tot shape and place it on the prepared baking tray. Repeat until you’ve used all of the mixture (you should have around 33 tots). Bake the tots for 20-25 minutes. 

Nutritional info:

Serving

1 tot

Calories

30kcal

Carbohydrates

3g

Protein

2g

Fat

1g

Saturated Fat

1g

Sodium

51mg

Potassium

88mg

Fiber

1g

Sugar

1g

Cholesterol 

13mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, nut-free.

Source:

https://www.healthylittlefoodies.com/cauliflower-tots/#recipe

  1. Parmesan Ranch Snack Mix

Ingredients

  • 4 cups popped popcorn, (equiv. 2 to 3 tbsp. unpopped kernels)

  • 3 ½ cups pretzels (waffle-style pretzels are recommended)

  • 1 packet (1 oz.) ranch dip seasoning mix powder

  • ⅔ cup canola, vegetable, or olive oil

  • ¾ cup nuts of your choice (peanuts, almonds, cashews, or mixed nuts)

  • 3 oz. grated parmesan cheese

Servings: 8

Prep time: 2 minutes Cook time: 2 minutes Total time: 4 minutes

Recipe

  • Combine the oil and ranch mix in a large, microwave-safe bowl and stir in the popped popcorn, pretzels, nuts, and optional ingredients (see notes).

  • Toss the mixture until everything is easily coated. Then microwave the mixture on high for 2 minutes, tossing the mixture again halfway through. 

  • To serve, add the parmesan cheese and toss once more to evenly coat the mixture.

Nutritional info:

Serving

Per serving

Calories

323kcal

Carbohydrates

30g

Protein

11g

Fat

4g

Saturated Fat

-

Sodium

700mg

Potassium

-

Fiber

3g

Sugar

2g

Cholesterol: 

10mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can also use these optional add-ins: Crushed saltines, Asian-style rice crackers, oyster crackers, tortilla or potato chips, Club or Ritz crackers, rye crisps, favorite gourmet or specialty crackers, pistachios, almonds, cashews, pecans, sunflower seeds. A pinch of chili powder or cayenne pepper adds a little bit of spice to this recipe.

  • You can store the mixture for up to 3 days in an airtight container or large zip top bag. Refrigerate if you’re storing long term. However, parmesan ranch snack mix is best served fresh.

Vegetarian, soy-free.

Source:

https://www.averiecooks.com/parmesan-ranch-snack-mix/

  1. 5-Ingredient Protein Bars

Ingredients

  • 2 cups old fashioned rolled oats, uncooked

  • 1 cup chunky peanut butter

  • ½ cup milk

  • ½ cup real maple syrup or honey

  • 1 cup vanilla or chocolate

  • 1 tsp. ground cinnamon (optional)

  • Optional add-ins (1 cup): chocolate chips, raisins, dried

blueberries, chopped dates, or melted chocolate for topping

Servings: 12

Prep time: 10 minutes Cook time: 5 minutes Total time: 15 minutes

Recipe

  • In a medium-sized pot and over low heat, stir the milk, maple syrup/honey, and peanut butter together until the ingredients are hot and well combined. Remove from the heat.

  • Pour in the protein powder, oats, and optional extras such as the cinnamon or add-ins. Stir everything together until combined. Add more maple syrup or honey to taste (if needed). Add more milk to the mixture if it’s too thick.

  • Lightly grease a pan and pour in the mixture. Press down on the mixture until it’s compressed, and the right thickness for bars.

  • Allow the mixture to cool and then cut it into squares. You can also drizzle melted chocolate over the top of the bars and let it set. 

Nutritional info:

Serving

Per serving

Calories

279kcal

Carbohydrates

38.4g

Protein

8.6g

Fat

11.1g

Saturated Fat

-

Sodium

108.1mg

Potassium

-

Fiber

-

Sugar

-

Cholesterol: 

0.6 mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can store the protein bars in an airtight container at room temperature for several days, or in the fridge for up to a week. .

  • Use protein powder that’s made without fake/artificial sugars to avoid flavors with a strange aftertaste. Unflavored 100% whey protein powder works best.

  • Use alternative milks such as almond or coconut milk, and use sunflower butter instead of nut butter to make the recipe dairy- or nut-free.

Vegetarian, soy-free.

Source:

https://www.chewoutloud.com/5-ingredient-protein-bars-bake/#jump-to-recipe

Healthy Smoothies

  1. Mango Peach Smoothie

Ingredients

  • 1 cup chopped mango, fresh or frozen

  • 1 cup diced peaches, fresh or frozen

  • 1 ½ cups almond milk

  • ½ tsp. vanilla extract

  • 1 cup ice

Servings: 2

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blitz the almond milk, mango, peaches, and vanilla together in a blender until well combined.

  • Add the ice and blend the liquid until it’s smooth. Add some almond milk to thin your smoothie if it’s too thick.

Nutritional info:

Serving

Per serving

Calories

115kcal

Carbohydrates

22.3g

Protein

2.5g

Fat

2.5g

Saturated Fat

0.1g

Sodium

140.4mg

Potassium

-

Fiber

1.3g

Sugar

18.1g

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Source:

https://www.momables.com/mango-peach-smoothie/

  1. Blueberry Spinach Smoothie

Ingredients

  • ½ cup frozen blueberries

  • 1 large handful baby spinach

  • ¾ cup unsweetened vanilla almond milk (or milk of choice)

  • ½ tsp. vanilla extract

  • 2–3 ice cubes

  • 1 scoop vanilla protein (optional)

  • 1 tbsp. almond butter (optional)

Servings: 2

Prep time: 2 minutes Total time: 2 minutes

Recipe

  • Add every ingredient to a blender and puree the mixture until it’s one, smooth liquid.

Nutritional info:

Serving

Per serving

Calories

286kcal

Carbohydrates

22g

Protein

23g

Fat

1g

Saturated Fat

-

Sodium

276.6mg

Potassium

-

Fiber

4.3g

Sugar

8g

Cholesterol: 

3.4mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Source:

https://www.laurafuentes.com/blueberry-muffin-green-smoothie-recipe/

  1. Coconut Pie Smoothie

Ingredients

  • 3 bananas

  • ¼ cup cashew butter (or any nut or non-nut butter)*

  • 1 (13 oz.) can coconut milk (1 ½ cups)

  • ½ cup coconut flakes

  • 1 tsp. vanilla extract

  • ½ cup ice

Servings: 4

Prep time: 3 minutes Total time: 3 minutes

Recipe

  • Blend the coconut milk, coconut flakes, bananas, cashew butter, vanilla, and some ice together until well combined.

  • Add more ice and blend again until it’s smooth. Add more coconut milk or water if you’re smoothie’s too thick.

Nutritional info:

Serving

Per serving

Calories

337kcal

Carbohydrates

28.3g

Protein

5.4g

Fat

16.8g

Saturated Fat

-

Sodium

13.2mg

Potassium

-

Fiber

3.6g

Sugar

11.5g

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • *You can also use almond butter or even raw cashews if your blender is powerful enough.

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free.

Source:

https://www.laurafuentes.com/how-to-pack-smoothie-school-lunch-coconut-pie-smoothie/

  1. Strawberry Cheesecake Smoothie

Ingredients

  • ⅓ cup almond milk, unsweetened

  • 1 (4 oz.) container Greek yogurt

  • ¼ cup cottage cheese

  • 1 cup strawberries, frozen

  • 1 tbsp. honey

  • ½ cup ice

Servings: 2 ⅔ 

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Combine everything in a blender and blitz until you get a smooth liquid. Add more milk to your smoothie if it’s too thick. 

  • Add extra berries and graham crackers on top of your smoothie to serve.

Nutritional info:

Serving

Per serving

Calories

129kcal

Carbohydrates

20g

Protein

10g

Fat

1g

Saturated Fat

1g

Sodium

139mg

Potassium

-

Fiber

2g

Sugar

15g

Cholesterol

9mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • You can also add- or swap-in coconut milk, pineapple chunks, raspberries, frozen banana, chia seeds, or flax seeds.

Vegetarian, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.superhealthykids.com/strawberry-cheesecake-smoothie/

  1. Chocolate Peanut Butter Banana Oatmeal Shake

Ingredients

  • 1 cup milk of choice

  • ¼ cup old-fashioned rolled oats

  • 1 frozen banana

  • 2 tbsp. natural peanut butter*

  • 1 tbsp. cocoa powder

  • Chocolate chips to serve (optional)

Servings: 1

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blend or process all of the ingredients together until smooth, adding more milk if the shake gets too thick. Sprinkle chocolate chips over the top to serve (optional).

Nutritional info

Serving

Per serving

Calories

565kcal

Carbohydrates

68.6g

Protein

20.1g

Fat

25.7g

Saturated Fat

9.3g

Sodium

253.2mg

Potassium

-

Fiber

7.8g

Sugar

38.2g

Cholesterol

19.7mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

  • *Use a different nut or seed butter if you’re allergic to peanuts.

Vegetarian, soy-free, low fat, gluten-free.

Sources:

https://www.momables.com/chocolate-peanut-butter-banana-oatmeal-shake/

  1. Spinach, Mango, Banana Green Smoothie

Ingredients

  • 1 cup milk

  • 1 banana, sliced (or 1 cup frozen banana)

  • 1 mango, diced (or 1 cup frozen mango)

  • 1 packed cup baby spinach

  • 1 cup ice (unneeded if using frozen fruit)

Servings: 2

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blend the ingredients together for about 1-2 minutes or until the liquid is smooth. Divide between two cups and serve.

Nutritional info

Serving

Per serving

Calories

231kcal

Carbohydrates

45g

Protein

6.3g

Fat

4.9g

Saturated Fat

2.5g

Sodium

71.3mg

Potassium

-

Fiber

46g

Sugar

36.4g

Cholesterol

12.2mg

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

-

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://gimmedelicious.com/spinach-mango-banana-green-smoothie/#recipe

  1. Toasted Hazelnut Smoothie With Bananas

Ingredients

  • 1 ½ cups cold milk

  • 2 frozen bananas

  • ¼ cup toasted hazelnuts, peeled

  • Cacao nibs to serve (optional)

Servings: 2

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blend the ingredients together until smooth. Top with chopped hazelnuts or cacao nibs to serve.

Nutritional info

Serving

Per serving

Calories

105kcal

Carbohydrates

27g

Protein

1g

Fat

1g

Saturated Fat

1g

Sodium

1mg

Potassium

422mg

Fiber

3g

Sugar

14g

Cholesterol

-

Vitamin A

76IU

Vitamin C

10mg

Calcium

6mg

Iron

1mg

Notes:

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free.

Sources:

https://lifestyleofafoodie.com/toasted-hazelnut-smoothie-with-bananas/#recipe-link

  1. Orange Creamsicle

Ingredients

  • 1 cup vanilla soy milk

  • ½ cup vanilla yogurt (or vanilla soy yogurt)

  • 1 (11 oz.) can mandarin oranges in juice

  • ½ cup pineapple (frozen chunks)

  • 1 tbsp. honey

Servings: 2

Prep time: 5 minutes Freeze: 3 hours Total time: 3 hours 5 minutes

Recipe

  • Open the can of oranges, drain them, and place them in a zip-top plastic bag. Freeze for several hours.

  • Once frozen, place the oranges and pineapple chunks into a blender or food processor and add the remaining ingredients. Blitz until the liquid is creamy and smooth. Add extra ice for an even more icy consistency.

Nutritional info

Serving

Per serving

Calories

215kcal

Carbohydrates

44g

Protein

6g

Fat

3g

Saturated Fat

1g

Sodium

74mg

Potassium

-mg

Fiber

5g

Sugar

14g

Cholesterol

-

Vitamin A

-

Vitamin C

-

Calcium

242mg 

Iron

-

Notes:

  • You can use the oranges fresh out of the can and add extra ice if you don’t have time to freeze the orange slices.

Vegetarian, low sodium, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.thespruceeats.com/orange-creamsicle-smoothie-recipe-2097139

  1. Watermelon Smoothies

Ingredients

  • 1 cup almond milk, soy milk, whole milk

  • ½ cup vanilla yogurt

  • 1 medium watermelon, seedless

  • 3 tbsp. maple syrup

  • 2 small wedges watermelon

  • 2 sprigs mint

Servings: 2-4

Prep time: 10 minutes Freeze: 1 hour Total time: 1 hour 10 minutes

Recipe

  • Chop up the watermelon into ½ inch square chunks and reserve a few wedges of watermelon for the garnish.

  • Place the watermelon on a baking tray that’s lined with parchment paper, cover with plastic food wrap, and freeze the watermelon for about 1 hour.

  • To prepare the creamsicle, place 3 cups of frozen watermelon in a blender, along with the milk, yogurt, and maple syrup. Blitz until you have a smooth liquid.

  • Serve the smoothies in chilled glasses and garnish with a slice of watermelon and some fresh mint.

Nutritional info:

Serving

Per serving

Calories

103kcal

Carbohydrates

23g

Protein

2g

Fat

1g

Saturated Fat

-

Sodium

24mg

Potassium

188mg

Fiber

-

Sugar

20g

Cholesterol

-

Vitamin A

-

Vitamin C

6mg

Calcium

74mg

Iron

-

Notes:

  • You can swap out maple syrup for agave syrup, golden cane syrup, honey, or another substitute that contains a similar amount of sugar.

  • You could also replace frozen watermelon with frozen strawberries.

  • Or, use coconut yogurt instead of vanilla yogurt to make a vegan smoothie. In this case, add coconut milk and coconut water to enhance the coconut flavor.

  • You can thicken the smoothie with 1 or 2 tablespoons of chia or flax seeds.

Vegetarian, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, nut-free.

Source:

https://www.thespruceeats.com/rich-creamy-watermelon-smoothie-recipe-2097116

  1. Creamy Zucchini Smoothie

Ingredients

  • 1 cup frozen zucchini

  • 1 frozen banana, chopped

  • 2 tbsp. peanut butter

  • 1 cup water

  • 1 tsp. honey (or 2 pitted Medjool dates)

  • 1 handful fresh baby spinach (optional)

Servings: 1

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blend the zucchini, banana, peanut butter, honey, and spinach until smooth, adding a little bit of extra water to help the mixture blend (if needed). Serve immediately.

Nutritional info:


Serving

Per serving

Calories

342kcal

Carbohydrates

44g

Protein

12g

Fat

17g

Saturated Fat

4g

Sodium

194mg

Potassium

1121mg

Fiber

7g

Sugar

26g

Cholesterol

-

Vitamin A

3137IU

Vitamin C

41mg

Calcium

63mg

Iron

2mg

Notes:

  • You can freeze the zucchini, banana, peanut butter, and spinach in a freezer bag for up to 3 months if you want to prepare one of these smoothies ahead of time. Simply add the frozen contents, along with water and honey, to a blender and blitz until the liquid is smooth and creamy.

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free.

Source:

https://detoxinista.com/zucchini-smoothie/#wprm-recipe-container-37241

  1. Berry-Banana Cauliflower Smoothie

Ingredients

  • 1 cup frozen riced cauliflower

  • ½ cup frozen mixed berries

  • 1 cup sliced frozen banana

  • 2 cups plain almond milk, unsweetened

  • 2 tsp. maple syrup

Servings: 2

Prep time: 5 minutes Total time: 5 minutes

Recipe

  • Blend all of the ingredients together until smooth (about 3-4 minutes) and serve immediately once ready.

Nutritional info

Serving

Per serving

Calories

149kcal

Carbohydrates

29.3g

Protein

3g

Fat

3g

Saturated Fat

0.1g

Sodium

184.4mg

Potassium

338.6mg

Fiber

5g28.5mg

Sugar

4g

Cholesterol

-

Vitamin A

565.8IU

Vitamin C

28.5mg

Calcium

473.6mg

Iron

0.8mg

Notes:

Vegan, low sodium, soy-free, low fat, low carbohydrate, low calorie, gluten-free, dairy-free, nut-free.

Sources:

https://www.eatingwell.com/recipe/265882/berry-banana-cauliflower-smoothie/#nutrition

Final Thoughts

These nutritious and fun-to-make recipes will keep your kids’ tummies full and your kitchen teaming with joy and inspiration. 

From breakfast to lunch, dinner, and snacks in between – healthy eating is a lifestyle choice that takes a little patience and preparation. But it's also fun, and crucial for your child’s development and offers countless health benefits.

Eating healthy at a young age builds a lifetime of respect for food and dietary discipline. And mealtimes don’t have to be boring, either. With a little helper by your side, cooking becomes less of a stressful chore and more like valuable family time. 

Now it’s time to put your newfound meal ideas into practice and show that kitchen who’s boss. Enjoy!

About The Author

Tom Read
Staff Writer & Meal Kit Expert, Delivery Rank
There’s one way to capture Tom’s attention - the promise of great food enjoyed with close friends and family. Whether that means trialing a new local restaurant or cooking up something good at home: you can expect to find Tom chowing down on sweet and sticky noodles (Asian cuisine is his favorite), or licking his lips after a bowl of mouth-watering BBQ wings. Tom’s not just a self-confessed foodie, he’s a keen lover of TV and film, too. Snack-filled movie night in, anyone?
Our Top Choice For 2023
Get $250 Off + Free Shipping!
No Commitment - Skip Weeks Or Cancel Anytime!
X
OUR MISSION
We bring you the facts about the top meal delivery services today based on your diet, city, and lifestyle. From ordering meals, to canceling subscriptions, we’ve got you covered.
Follow Us
Ⓒ 2023 DeliveryRank.com
All Rights Reserved