Nutrition & You ~ 5 Must Try Recipes For Kids To Make

As the Chief Dermatologist and CEO of Innate Nutrition®, I’m always excited to share ways to make healthy eating fun for kids. Getting children involved in the kitchen is one of the best ways to encourage healthy eating habits that will last a lifetime. With that in mind, I’ve put together five must-try fun and healthy recipes that kids can make with a little help. These recipes are not only nutritious but also enjoyable to prepare, making them perfect for family bonding time.

1. Rainbow Veggie Wraps

Ingredients:

• Whole wheat tortillas

• Hummus (any flavor)

• A variety of colorful veggies (carrots, bell peppers, cucumbers, spinach, etc.)

• Grated cheese (optional)
  

Instructions:

1. Spread: Let the kids spread a generous amount of hummus on a whole wheat tortilla.

2. Add Veggies: Encourage them to pick their favorite veggies and layer them on top of the hummus. The more colors, the better—think of it as eating a rainbow!

3. Sprinkle Cheese: If your kids love cheese, sprinkle some grated cheese over the veggies.

4. Roll It Up: Roll the tortilla tightly to make a wrap, and then slice it into bite-sized pieces.

5. Enjoy: These wraps are fun to make and packed with vitamins and fiber. Serve with a side of fruit for a balanced meal.
   

2. Fruit and Yogurt Parfait

Ingredients:

• Greek yogurt (vanilla or plain)

• Fresh berries (strawberries, blueberries, raspberries)

• Granola or crushed whole-grain cereal

• Honey (optional)
  

Instructions:

1. Layer Yogurt: In a clear glass or small bowl, have the kids spoon a layer of Greek yogurt.

2. Add Berries: Let them add a layer of fresh berries on top of the yogurt.

3. Sprinkle Granola: Next, sprinkle a layer of granola or crushed whole-grain cereal for some crunch.

4. Repeat: Continue layering until the glass is full, ending with a layer of berries on top.

5. Drizzle: For a little extra sweetness, drizzle a small amount of honey over the top (optional).

6. Serve: These parfaits are not only delicious but also rich in protein, calcium, and antioxidants.
   

3. Mini Pita Pizzas

Ingredients:

• Whole wheat pita bread

• Tomato sauce or pizza sauce

• Shredded mozzarella cheese

• Various toppings (sliced olives, bell peppers, mushrooms, spinach, etc.)
  

Instructions:

1. Preheat Oven: Preheat the oven to 375°F (190°C).

2. Spread Sauce: Let the kids spread tomato sauce over each pita bread.

3. Add Cheese: Sprinkle shredded mozzarella cheese over the sauce.

4. Top It Off: Encourage the kids to add their favorite toppings. Make it a creative activity by arranging the toppings to make faces or patterns.

5. Bake: Place the mini pizzas on a baking sheet and bake for 10-12 minutes, or until the cheese is melted and bubbly.

6. Enjoy: These mini pita pizzas are a healthier alternative to regular pizza and are great for a quick lunch or snack.
   

4. Banana Sushi Rolls

Ingredients:

• Whole wheat tortillas

• Peanut butter or almond butter

• Bananas

• Honey (optional)

• Chopped nuts or granola (optional)
  

Instructions:

1. Spread Nut Butter: Have the kids spread a layer of peanut or almond butter over a whole wheat tortilla.

2. Place Banana: Place a peeled banana at one edge of the tortilla.

3. Roll It Up: Roll the tortilla tightly around the banana.

4. Slice: Slice the roll into bite-sized pieces to resemble sushi rolls.

5. Top It Off: For added texture and flavor, drizzle with honey and sprinkle with chopped nuts or granola (optional).

6. Serve: This fun twist on sushi is packed with protein, healthy fats, and potassium.
   

5. Veggie-Packed Smoothie Bowls

Ingredients:

• Frozen berries (strawberries, blueberries, etc.)

• Banana

• Spinach or kale

• Greek yogurt or almond milk

• Toppings: Granola, chia seeds, sliced fruit, nuts, etc.
  

Instructions:

1. Blend It Up: In a blender, let the kids add frozen berries, a banana, a handful of spinach or kale, and a splash of Greek yogurt or almond milk.

2. Pour: Once smooth, pour the mixture into a bowl.

3. Add Toppings: The fun part—let the kids top their smoothie bowl with granola, chia seeds, sliced fruit, nuts, or anything else they like.

4. Serve: Smoothie bowls are a nutritious way to start the day, providing vitamins, minerals, and fiber.
   

Conclusion

These five fun and healthy recipes are perfect for getting kids excited about eating well. Involving them in the cooking process not only teaches valuable skills but also helps them develop a positive relationship with food. Remember, healthy eating doesn’t have to be boring—it can be a creative and enjoyable experience for the whole family.

At Innate Nutrition®, we believe that the foundation of lifelong wellness starts with the habits we cultivate in childhood. So grab your kids, head to the kitchen, and start making some delicious memories together!

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Dr. Lazuk,

Chief Dermatologist & CEO

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