September, in celebration of National Childhood Obesity Awareness Month, is an ideal time to introduce healthy recipes for kids. Focusing on balanced meals rich in essential nutrients, these recipes can help foster good eating habits, support growth, and boost overall well-being. By incorporating nutritious ingredients into everyday meals, parents can empower their children to develop lifelong healthy habits.
Recipe 1: Whole Wheat or Grains Porridge for Kids:
Whole Wheat or Grain Porridge that is perfect for kids. This porridge is packed with fiber, protein, and essential nutrients to keep your child energized throughout the day.
Total Calories 300 kcal (per serving)
Ingredients:
- 1/4 cup whole wheat grains (or oats/barley)
- 1 cup milk
- 1 tbsp honey (optional)
- 1/4 tsp cinnamon (optional)
- 1/4 cup chopped fruits (bananas, apples)
- 2tbsp nuts/seeds (optional)
Method:
- Prepare the Grains: Rinse whole wheat or use pre-cooked grains (oats or barley).
- Cook the Grains: Combine grains and milk in a saucepan, bring to a boil, then simmer for 15-20 minutes (5-7 minutes for oats).
- Add Sweetness & Flavor: Stir in honey, cinnamon, and a pinch of salt.
- Top with Fruits & Nuts: Add fresh fruits and optional nuts/seeds for extra texture.
- Serve: Let cool to a comfortable temperature before serving.
Health Benefits:
- Rich in Fiber: Promotes digestion and keeps kids full longer.
- Energy-Boosting: Provides sustained energy with complex carbs and natural sugars.
- Nutrient-Packed: Milk adds calcium, and fruits/nuts provide vitamins and healthy fats.
- Brain Development: Healthy fats and protein support cognitive function.
- Customizable: Adjust sweetness and toppings to your child’s preference.
- This porridge is a nutritious, customizable breakfast or snack, perfect for kids!
References:
Slavin, J. L. (2013). Dietary fiber and body weight. Nutrition, 29(5), 349-352.
Weaver, C. M., et al. (2016). Dairy intake and health: An overview of systematic reviews. Nutrients, 8(7), 358.
Al-Waili, N. S., et al. (2012). Honey and health: A review of its therapeutic effects and its medicinal use. Journal of the Science of Food and Agriculture, 92(3), 457-464.
Aune, D., et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029-1056.
Hu, F. B., et al. (2001). Frequent nut consumption and risk of coronary heart disease in women. American Journal of Clinical Nutrition, 74(5), 722-728.
Recipe 2: Banana Chia Pudding for Kids
This Banana Chia Pudding recipe is a wonderful way to nourish children with essential nutrients while avoiding added sugars or allergens. It’s a healthy, customizable, and simple treat
Total Calories 160kcal (per serving)
Ingredients:
- 1 ripe banana
- 1 tbsp chia seeds
- 1 cup milk
Method:
- Peel the banana and mash it in a bowl until smooth.
- Add chia seeds and your preferred milk to the mashed banana. Stir well to combine.
- Cover the bowl and refrigerate for at least 2 hours, or overnight, to allow the chia seeds to absorb the liquid and thicken the pudding.
- Once the pudding has thickened, give it a good stir and serve in bowls. You can top it with fresh fruit, nuts, or seeds for added texture and flavor.
Health Benefits:
- This recipe is rich in potassium, vitamin C, and fiber, which support heart health, digestion, and overall growth.
- It is a great source of omega-3 fatty acids, fiber, and protein, which are beneficial for brain development and maintaining healthy digestion.
- It provides calcium, protein, and essential vitamins that support strong bones and muscles.
References:
Mirmiran, P., et al. (2017). Effects of banana consumption on cardiovascular risk factors: A systematic review and meta-analysis. Journal of Clinical Nutrition, 106(1), 60-68.
Gaesser, G. A., & Angadi, S. S. (2015). The health benefits of chia seeds. Nutrients, 7(7), 5191-5201.
Fulgoni, V. L., et al. (2011). Contribution of dairy foods to the nutrient intake of the U.S. population. Journal of the American College of Nutrition, 30(3), 163-172.
