Jewish Journal


March 8, 2012

Healthy Kids: Between Meals



Be honest: the first thing you hear when you pick up your kids is, “Mom, I’m hungry!” It’s too early for dinner, but you can still give them a fun snack that’s quick, easy to prepare, and that will hold them over until dinner. This fun, colorful dish is just as entertaining to eat as it is satisfying:

Fruit Kabob with Yogurt Dip
Serves 2

4 cubes watermelon
4 cubes honeydew melon
4 strawberries
2 large skewers
16 oz. low fat or fat free plain Greek yogurt
1 tbsp. fresh mint, chopped
2 tbsp. slivered almonds or pistachios
2 tbsp. honey or truvia

1.  In a medium bowl, mix fruit with honey or truvia.
2.  Assemble kebabs by alternating fruit on skewers.
3.  Grill over medium heat for 2 minutes each side.
4. In a medium bowl, mix together Greek yogurt, almonds or pistachios, and chopped fresh mint. Serve as dip.

When dinner rolls around, they’ll come back to the kitchen with the same line. So, what now? Below are two dinner options that can be our little healthy secret! I gave them each a makeover and added a few secret ingredients to up their healthy quotient and reduce the fat, sugar, and salt. You can even have these yourself for lunch the next day! Bon Apetit!

Better Mac and Cheese
Serves 4

4 C macaroni noodles
1 tbsp. olive oil
1 tbsp. whole wheat flour
1/3 C cooked, mashed yams
1/3 C low-fat milk
½ C low-fat Greek yogurt, whisked
2 tbsp. grated parmesan cheese
Salt and pepper
2 tbsp. panko bread crumbs

1.  Cook macaroni noodles according to package. Drain and set aside.
2.  In a medium skillet, heat olive oil over medium heat. Add whole wheat flour and whisk, making a paste. Gradually add the milk and continue whisking until the sauce thickens. Add the yams and continue stirring.
3.  Add cheese, yogurt, salt, and pepper. Add the noodles and coat with the cheese mixture.
4.  Sprinkle with bread crumbs and serve.

Breaded Chicken Nuggets
Serves 2

8 oz. boneless skinless chicken breasts, cut into strips
1/2 Cup Kashi 7 Whole Grain Flakes Cereal
1/2 Cup Kashi Honey Puffs Cereal
4 tbsp. raw honey
Salt and pepper

1. Preheat oven to 375 degrees and grease a baking sheet using nonstick spray.
2. Place cereals in a Ziploc bag. Using a rolling pin, crush until cereals have the consistency of bread crumbs. (You can also place them in a food processor.) Pour cereal into a bowl and add salt and pepper, to taste.
3. Coat chicken strips with honey and dip them in the cereal crumbs. Line strips on baking sheet so strips are not touching.
4. Bake for 10 minutes, then turn and bake for 8-10 more minutes. Serve with your favorite low fat dipping sauce!

Peace and Happy Kids!

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