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For the most part, my kids are are fairly easy to feed. I’m lucky to say that I don’t have major horror stories about feeding disasters. But, like most kids, they have their favorites. Here are some healthy, easy, favorite meals that you can make at home.
Breakfast Wake-Me-Up:
My kids love muffins and cupcakes. I think they associate the shape of this treat with yummy goodness because they gobble it all up regardless of whether they are sweet or savory.
Oatmeal-Berry Muffin
Ingredients:
- 1 and 1/2 cup all-purpose flour
- 3/4 cups oats (the quick-cooking kind is better)
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 beaten egg
- 3/4 cup milk
- 1/2 cup brown sugar (packed tightly)
- 1/4 cup cooking oil
- 1/2 teaspoon vanilla
- 3/4 cup berries (blueberries are nice but choose your own, if you have special preferences)
Directions:
- Line a muffin pan with 12 cups, or grease them if you don’t have paper cups.
- Mix the first 5 ingredients in a large bowl. After mixing, make a well in the center.
- Combine the rest of the ingredients EXCEPT the berries in a separate bowl and then add this liquid mixture to the flour-oat mixture all in one go. Mix until just moistened. You should have a lumpy batter, NOT a smooth pancake-like batter.
- Gently fold in the berries.
- Spoon the batter into the muffin cups until they are 3/4 full.
- Bake in a 400 degree oven for 16-18 minutes for large muffins and 10-12 minutes for smaller ones, or check until done. You should be able to insert a toothpick and have it come out clean. Don’t over-bake or your muffins will become rocks.
Lunch Energy-Booster:
To save you the McDonald’s trip (expense and unhealthiness), make your own cheeseburger that your kids will surely love.
Cheeseburger Champion
Ingredients:
- 3 tablespoons quick-cooking oats
- 1 pound lean, ground beef
- 1/2 teaspoon of your favorite steak seasoning
- burger buns
- cheese slices
- lettuce, tomato, pickles
Directions:
- Put your oats in any clean, tough, sandwich bag and crush them to a powdery consistency.
- Mix your beef, crushed oats, and steak seasoning thoroughly. Be careful not to squash the meat though.
- Divide into 4 even patties.
- Take an indoor grill and coat with non-stick spray or lightly brush with some oil. Cook patties until the meat is no longer pink in the middle and the juices show no color. Turn them over occasionally.
- Line each bun with lettuce, tomato, pickles, and cheese. You can choose whatever your kids like here. You can also opt for low fat cheese slices as well.
- Place your grilled patties on the veggies and bun. Use regular ketchup as dressing if you want but I’d skip on the mayo as this has unwanted and unnecessary calories, and viola!
Dinner Cool-Down:
I like dinners to be light and healthy but still oh-so-yummy. Again, I am lucky that my kids like fish. This is their favorite dish.
Cereal-Crusted Tilapia Fillets
- Some cleaned Tilapia fillets
- Ordinary breakfast cereal (not the frosted kind), crushed lightly but not powdery
- 1-2 eggs, beaten
- all-purpose flour
- salt and pepper
- veggies (your choice)
Directions
- Assemble your work station to make it easy to put together the fillets. Have a plate with your flour seasoned with salt and pepper, a bowl with your beaten eggs, another plate with your crushed cereal.
- Take your fillet and coat them in the order of your stations. So, coat evenly with flour first, dip evenly into the eggs, then coat evenly with cereal.
- Wrap a baking trap with foil then spray a baking rack with non-stick spray and place on top of the tray.
- Arrange each piece on the rack.
- Bake Tilapia fillets until the crust is golden brown.
- Combine this with some ketchup or home-made honey mustard dressing and some veggies or rice. I alternate between a brocolli-and-snow pea (boiled then lightly fried in olive oil) dish and brown rice.
Home-made Honey Mustard Dressing:
Take low fat mayo, some prepared mustard, and about a teaspoon of honey and mix together. Adjust according to taste.
All these recipes guarantee that:
- You will have dishes that are preservative-free, reduced fat, and delicious
- You can make these in 30-45 minutes tops
- The kids can even help out, making it a fun bonding moment with a health and cooking lesson as well. Just be sure not to let them handle the raw meat and seafood just yet.
Eating at home can be healthy, fun and easy. These three simple dishes are just a few among a multitude of recipes you can do to make eating at home a treat for the family.
What are your favorite simple and healthy recipes?
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