1) bar: look for one high in fiber, protein and low in sugar
2) 1 medium size fresh fruit, which is high in fiber
3) Kids' size Greek yogurt, which is high in protein Choosing these items high in protein, fiber, and low in sugar means sustained energy throughout the morning so your kids won't be whining that they are hungry 30 minutes later- and you can have some peace.
Kids that are old enough to use a microwave can make this easy, quick lunch. Younger kids can construct the roll-ups themselves and an older child or adult can microwave it. Lunch is on the table in less than 5 minutes!
1) Cheesy Beany Roll-ups - Makes 4 Servings
1/2 to 3/4 cup mild black bean dip or refried beans
1 cup frozen corn kernels, thawed
1/4 to 1/2 cup salsa
1 cup preshredded reduced-fat Cheddar cheese
Four 8-inch whole wheat flour tortillas
Reduced-fat sour cream and guacamole, optional
Spread the bean dip, corn, salsa, and cheese evenly over the tortillas. Place each separately in the microwave and cook on high until heated through, 45 to 60 seconds. Roll up, slice in half, and serve. Serve with sour cream and guacamole as desired.
Nutrition Information per Serving: 270 calories, 8g fat (3g saturated), 590mg sodium, 36g carbohydrate, 4g fiber, 15g protein, 10% vitamin A, 25% calcium
2) Edamame in individual steam packets, microwaved. Can be made ahead and served chilled, too.
3) Squeezable apple sauce (I will show a fruit/veg blend) Vignette
"THE GIFT OF DINNER"
What child doesn't like opening up presents?? This fish in papillote (a paper steam envelope done in the oven) could not be easier. Kids open the packet at the table to reveal a healthy, fun meal inside. Pair this with salad on a stick and you have a fun dinner the kids will love.
1) Five-Minute Fish en Papillote - Makes 2 adult Servings
Here's what Karen has to say about this recipe: "Cooking en papillote means tightly wrapping something (usually fish) in parchment paper and baking it in the oven. The dish steams in its own juices, and the flavors are wonderfully concentrated. Bring the baking dish to the table, and watch everyone's faces as you unfold the wrapping to release the savory steam."
1 tablespoon olive or canola oil
1 fillet of fish per person (salmon, sole, and halibut are our favorites)
1 medium zucchini (for every 2 fillets), sliced thin (but not peeled)
Juice of 1 lemon
1/2 cup plain yogurt (or mayonnaise or creme fraiche, if you have it)
1/2 cup fresh minced chives
Optional: salt and pepper
1. Preheat the oven to 375°F.
2. Choose a baking dish that's just big enough to hold the fish in a single layer. On a work surface, spread out a sheet of parchment paper or aluminum foil that's twice as big as the dish. Spread the oil over half of the sheet and lay the fish on the oil (skin-side down, if appropriate).
3. Layer the zucchini slices on top of the fish.
4. Mix the lemon juice, yogurt, chives, and salt and pepper, if desired, and pour the mixture on top of the fish.
5. Fold and close the paper tightly so that no steam can escape (I usually make two or three folds with the two edges, then tuck the ends under). Bake for 10 minutes per inch measured at the thickest part of the fish (no peeking!). You'll know it's done when it flakes easily when a fork is inserted gently.
Tip: Kids love helping to prepare this meal: wrapping the fish in it's "cocoon" before it heads into the oven feels festive, like preparing a lovely present.
2) Salad on a stick (or as my daughter likes to call it: a salad kabob!)
3) Carrot Cake Protein Squares - Makes 16 squares, Serves 8
1 cup oat flour
2 scoops vanilla whey protein
2 tsp cinnamon
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
¾ cup stevia
8 oz baby food carrots
4 oz water
*Optional- chopped nuts
Preheat oven to 350 degrees. Spray 8×8 pan with nonstick spray.
Mix flour, protein powder, spices, baking soda and salt together in a bowl.
Mix egg whites, stevia, baby food carrots and water (optional) in a bowl.
Add wet ingredients to dry and mix together. Pour into baking dish.
Bake 20-25 minutes.
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