Six Healthy Meals for Kids
Guest Blog Post Written by Angela Bulaga, CHN, Founder of Healed by Nutrition, Certified Holistic Nutritionist, Holistic Lifestyle Specialist, Energetic Cleansing and Fasting Specialist, Certified in Plant-Based Nutrition and Certified in Nutrition and Healthy Living.
I am here to help people at all stages, discover what life feels like at their best!
For this post, I am here for Amanda Hope Rainbow Angels to provide parents and their kiddos with options for delicious, nutrient rich meals, and tips on how to sneak in some of the healthy goodness!
Always eat Certified Organic and Non-Genetically Modified (Non-GMO) foods! Eating organic food nourishes your mind and body, providing you with the nutrients you need to produce positive energy, to heal, and prevent disease. More of what you need and nothing you don't. 😊
1. Magical Berry or Chocolate Smoothie/Smoothie Bowl
Berry Smoothie/Smoothie Bowl Ingredients:
2 Cups oat milk or any plant milk of your choice
1 Cup frozen strawberries
½ Cup frozen blueberries
½ Avocado
1 Frozen banana
1 Tablespoon peanut butter or any nut butter of your choice
Chocolate Smoothie/Smoothie Bowl Ingredients:
2 Cups oat milk or any plant milk of your choice
1 Frozen banana
½ Avocado
2 Tablespoons unsweetened cocoa powder
1 Teaspoon pure vanilla extract
2-3 Medjool dates to taste
1 Tablespoon peanut butter or any nut butter of your choice
5 Ice cubes
Directions:
Blend and enjoy!
To make it a bowl:
Add more ice to thicken
Pour into a bowl instead of a glass
Add toppings of your choice to the bowl such as: sliced bananas, fresh berries, hemp seeds, granola, the options are endless!
*For the fun star shapes shown in the picture, you can use mini cookie cutters! I love using these to help kids want to eat more fruits and veggies!
If approved by your physician, in between Chemo treatments up the nutrients by blending the following into your Smoothie/Smoothie Bowl:
Amazing Grass Protein Superfood
Dr.'s Advantage Liquid Mega Multivitamin
Klaire Labs Therbiotic Complete
Genestra Organic Vegan Liquid
Professional Formula's Vitamin A Mulsion (This is 25,000 IU per drop, So Only Use As Directed By Your Doctor)
Premier Research Labs Lecithin Powder
2. Everybody Loves Pancakes & Waffles
Health up your pancakes and waffles by adding pureed fresh veggies or fruits! Make them green with pureed cooked spinach, make them orange with pureed cooked sweet potato, red with beet juice, beet powder or pureed cooked beets, and pureed blueberries for blue! Mashed banana, applesauce or finely shredded carrots and zucchini is another great way to up the nutrients!
Ingredients:
2 ½ Cups oat flour
1 Scoop Amazing Grass Protein Superfood (optional)
1 Tablespoon Baking Powder
½ Teaspoon Cinnamon
1 ¼ Cup (or more as need for consistency) almond milk or any plant milk of your choice
2 Eggs
2 Teaspoons apple cider vinegar
1 Teaspoon pure vanilla extract
¼ cup pure maple syrup
¼ cup coconut oil (melted) or avocado oil
For pancakes, add spring water as needed for consistency
Directions:
In a large bowl combine dry ingredients, then add the remaining wet ingredients. If you have a hand mixer, that works best to make sure all ingredients are incorporated.
Add any of the extras named above for the added nutrients and fun color!
Use coconut or avocado oil spray for your pan or waffle iron.
Cook on medium heat and serve with pure maple syrup and any toppings of your choice. Enjoy!
3. Easy Air Fryer Chicken Tenders
Ingredients:
1 lb. Chicken breast or chicken tenders
2 Eggs beaten
1 Cup panko breadcrumbs
1/2 Teaspoon garlic powder
1/2 Teaspoon onion powder
Sea salt and pepper to taste
Directions:
If using chicken breast cut into small chunks or strips (don’t need to do this if using the chicken tenders).
Pat chicken dry.
Season chicken with sea salt and pepper.
Place beaten egg in shallow bowl.
In a second shallow bowl, combine panko with the garlic and onion powder.
Dip chicken into the egg and then dip into the bread crumb mixture.
Spray both sides of chicken with Avocado oil.
Air Fryer @ 400f
Place chicken in Air Fryer, try not to overcrowd chicken, do in batches if needed.
Cook for 5-6 mins on each side until golden crispy and internal temp is 165f
*Option to serve with Air Fryer Sweet Potato Fries or your child’s favorite veggie and enjoy!
4. Peanut Butter Protein Balls
Ingredients
1 Cup Old Fashioned Oats
1/2 Cup creamy peanut butter or any nut butter of your choice
1/2 Cup ground flax seed
1 Tablespoon chia seeds
1/3 Cup pure maple syrup
1 Teaspoon vanilla extract
Extras:
1/2 Cup mini simi-sweet chocolate chips
2/3 Cup toasted shredded coconut (the kids don’t always like the coconut)
Directions:
In a large bowl combine dry ingredients, then add the remaining wet ingredients and stir all together.
Chill in fridge to make rolling easier or spray your hands with coconut oil spray then roll into 1 inch ball.
*Store in fridge and enjoy!
5. Lentil, Chickpea or Rice Pasta w/ Red Sauce & Pureed Veggies
Lentil, chickpea, and rice noodles have become my all-time favorite healthier pasta! The trick is boiling the noodles to the exact time per the package directions. Not a minute more or the noodles can become soggy!
I buy a store-bought jar of red sauce and “doctor it up”, as my mom would say!
To “doctor up” the sauce:
Puree your choice of cooked squash, cooked carrot or cooked sweet potato (that how we sneak in the goodness for the kids). Depending on the size of the jar of sauce you are using, a ½ cup of pureed veggies may be enough.
In a large sauté pan over medium heat, add extra virgin olive oil, a quarter of a yellow onion (finely chopped) and 2-3 cloves fresh crushed garlic. After a few minutes add your jar of pasta sauce.
Add pureed veggie of your choice and stir. Once the sauce is heated you can taste the sauce add more pureed veggie, if desired.
After straining cooked pasta (do not rinse the noodles), then add it to the sauce in the large pan.
Once sauce and noodles are well combined, serve and enjoy!
*I know some kids will only eat noodles with butter, so if that’s the case… Lentil, chickpea, or rice noodles are still a healthier option than regular pasta!
6. Riced Cauliflower & Ground Turkey or Beef Taco Meat
This tip was given to me by my sister-in-law and now it’s the only way I make ground turkey or beef tacos. You will never know the riced cauliflower is in there, it looks and tastes just like meat!
Ingredients:
Use the amount of ground turkey or beef you need to feed your family size and I recommend making extra for leftovers!
1 package frozen riced cauliflower. The one I usually get is 12 ounces and I use half of it, you can always add more depending on the volume of ground meat you are cooking.
Directions:
Sauté ground meat in large sauté pan over medium heat.
Once halfway done, add the frozen riced cauliflower. Turn up to medium-high heat.
Stir and season with your favorite taco seasoning! To avoid any added artificial flavors & preservatives, I make my own taco seasoning with: Chili powder, sea salt, black pepper, onion powder, garlic powder and cumin.
Make sure meat is thoroughly cooked and serve with your choice of tortillas and fixings! Enjoy!
Parents, I know you will love these meals just as much as your kids! If you have any questions or would like discounts for Amazing Grass Protein Superfood and some of the other nutraceuticals, please feel free to contact me via email:
Angela Bulaga, CHN
angela.healedbynutrition@gmail.com
Disclaimer: The information provided in this post is for educational purposes only and should not take the place of consulting a physician.