Proper nutrition is key for children in development. Children who are eating right are more likely to do better in school as well as be less obese. How ever what most parents and care givers run into most are picky eaters and not just children, but grown ups too. Here is a full day’s menu from breakfast through dinner including a dessert that is sure to be a crowd pleaser. All of these can be found on the Kansas State University’s web site www.kidsacookin.ksu.edu.
Breakfast:EGGS IN A BASKET
Ingredients: Eggs, Whole wheat bread margarine or butter and Cooking spray
Directions: Spray a skillet/frying pan with cooking spray. Make a hole in the middle of a slice of bread [save the “hole” for a snack later] ‘butter’ both sides of the bread and place in the skillet/frying pan. In a separate bowl crack an egg than pour into the center of the bread whee the hole is. When the egg starts to bubble flip egg and bread together. Cook the egg completely; the yolk will thicken.
As an option serve with shredded cheese or ham.
With this recipe allow older children to make the hole or crack the egg.
Ingredients: Butter or margarine, Flour tortillas, Shredded cheese, pizza sauce, and your choice of cooked beef chicken or pepperoni (for an optional variety chopped veggies can also be added)
Directions: Heat a large skillet or griddle on medium high heat. “Butter” one side of a tortilla place that side down in the skillet/on the griddle on half of the tortilla spread the pizza sauce sprinkle the cheese and add your toppings. Flip the ‘clean’ side over folding it in half. Cook each side 1-2 minutes or until the cheese is melted.
A great way to get the kids involved is to let them add their own toppings. Watch them carefully though so they don’t burn themselves.
Snack: APPLE SMILES
Ingredients:Red apples, Peanut butter and mini marshmallows. (for a different taste try Cashew or Almond butter)
Directions:Cut the apple into 16 slices. Spread the peanut butter on 2 slices placing the mini marshmallows in between the 2 slices.
Dinner/Supper:CHICHEN ENCHILADA CASSEROLE
Ingredients:1 and ½ cups of chunky salsa [divided], Corn tortillas(torn into half), 1/3 cup diced onion, 1can black beans drained, 1 cup cooked chicken, 1 cup sour cream, 1 cup shredded cheese, Cooking spray and
a 9X9 pan
Directions: Pre-heat oven to 350 degrees. Lightly coat 9X9 pan with cooking spray. Pour ½ cup of salsa over the bottom of the pan. Use the pieces of the corn tortillas to cover the salsa. In a mixing bowl combine 1cup of salsa, 1/3 cup of diced onions, 1can of drained black beans, 1 cup of cooked chicken. Spoon about half of the chicken mix over the corn tortilla pieces, top with about half of sour cream and half or the cheese. Continue layering by next adding more corn tortilla pieces, then chicken pieces, followed by sour cream and cheese. Wrap in foil and bake for 35 minuets until bubbly unwrap and bake another 5-10 minuets until cheese is melted.
Kids can help tearing the corn tortillas in half.
Dessert: ORANGE FLUFF
Ingredients:1Container of low fat cottage cheese, I Pkg. Of orange gelatin(for a flavor twist try cherry or lime instead) 1can of crushed pineapple[with juices] 1 can drain mandarin oranges 1 cup whipped topping.
Directions:Combine cottage cheese and gelatin then fold in pineapple[with juice] the drained mandarin oranges and whipped topping. Chill until ready to serve.
A full day’s menu that both kids and adults will enjoy. Remember when ever possible let children help out. When a child helps in preparing the food they are about to eat they are more likely to try new things. It also helps build confidence in the child which will benefit them their whole life.
Visit www.kidsacookin.ksu.edu for more ideas.