Chicken and Veggie Skewers

Ingredients:

• Base:
• Whole wheat tortillas
• Filling:
• 1 cup shredded cheese (cheddar, mozzarella, or a blend)
• 1/2 cup bell peppers, diced
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 cup black beans, rinsed and drained
• Optional: 1/4 cup diced onions
• Other:
• 1 tablespoon olive oil

Instructions:

1. Prepare the Filling:

• In a bowl, mix together the bell peppers, corn, black beans, and onions (if using).

1. Assemble Quesadillas:

• Lay a tortilla flat and sprinkle half with shredded cheese.
• Add a layer of the veggie mixture.
• Sprinkle more cheese on top and fold the tortilla in half.

1. Cook Quesadillas:

• Heat a large skillet over medium heat and add a bit of olive oil.
• Cook the quesadilla for 2-3 minutes on each side, or until the cheese is melted and the tortilla is golden brown.

1. Serve:

• Cut into wedges and serve with salsa, guacamole, or sour cream.

6. Apple Sandwiches with Peanut Butter and Granola

Ingredients:

• Base:
• 2 large apples, cored and sliced into rings
• Filling:
• 1/4 cup peanut butter (or any nut butter)
• 1/4 cup granola
• Other:
• A few raisins or chocolate chips (optional)

Instructions:

1. Prepare the Apples:

• Core the apples and slice them into rings about 1/4 inch thick.

1. Assemble Sandwiches:

• Spread peanut butter on one side of an apple ring.
• Sprinkle granola on top of the peanut butter.
• Add a few raisins or chocolate chips if desired.
• Place another apple ring on top to make a sandwich.

1. Serve:

• Enjoy immediately as a healthy and fun snack!

7. Hidden Veggie Mac and Cheese

Ingredients:

• Base:
• 2 cups elbow macaroni (preferably whole wheat)
• Sauce:
• 1 cup butternut squash or cauliflower, steamed and pureed
• 1 cup shredded cheddar cheese
• 1/2 cup milk
• 2 tablespoons butter
• 1 tablespoon flour
• Salt and pepper to taste

Instructions:

1. Cook the Pasta:

• Bring a large pot of water to a boil.
• Add a pinch of salt and the macaroni.
• Cook according to package instructions until al dente. Drain and set aside.

1. Prepare the Sauce:

• In a medium saucepan, melt the butter over medium heat.
• Stir in the flour and cook for 1 minute.
• Gradually whisk in the milk and cook until the mixture thickens.
• Stir in the pureed butternut squash or cauliflower.

1. Combine and Serve:

• Add the shredded cheese to the sauce and stir until melted.
• Combine the cooked pasta with the sauce.
• Season with salt and pepper to taste.
• Serve warm.

8. Chicken and Veggie Skewers

Ingredients:

• Base:
• 2 chicken breasts, cut into bite-sized pieces
• Veggies:
• 1 red bell pepper, cut into chunks
• 1 zucchini, sliced
• 1 yellow bell pepper, cut into chunks
• Cherry tomatoes
• Marinade:
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Other:
• Wooden skewers, soaked in water for 30 minutes

Instructions:

1. Marinate the Chicken:

• In a bowl, combine the olive oil, lemon juice, garlic powder, salt, and pepper.
• Add the chicken pieces and toss to coat. Marinate for at least 30 minutes.

1. Assemble Skewers:

• Thread the chicken pieces and veggies onto the skewers, alternating between chicken and vegetables.

1. Cook the Skewers:

• Preheat the grill to medium-high heat.
• Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through and the veggies are tender.

1. Serve:

• Serve with a side of rice or a fresh salad.

9. DIY Yogurt Parfaits

Ingredients:

• Base:
• 2 cups Greek yogurt
• Layers:
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 2 tablespoons honey
• 1/4 cup chopped nuts (optional)

Instructions:

1. Prepare the Ingredients:

• Wash and prepare the berries.
• Set out the yogurt, granola, honey, and nuts.

1. Assemble Parfaits:

• In small bowls or cups, layer yogurt, berries, granola, and a drizzle of honey.
• Repeat the layers until the cups are full.

1. Serve:

• Top with chopped nuts if desired.
• Serve immediately or refrigerate until ready to eat.

10. Sweet Potato and Black Bean Tacos

Ingredients:

• Base:
• 4 small whole wheat tortillas
• Filling:
• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, rinsed and drained
• 1/2 cup corn kernels (fresh or frozen)
• 1/4 cup chopped cilantro
• Seasoning:
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Toppings:
• Sliced avocado
• Salsa
• Lime wedges

Instructions:

1. Cook the Sweet Potatoes:

• Preheat the oven to 400°F (200°C).
• Toss the diced sweet potatoes with olive oil, chili powder, cumin, salt, and pepper.
• Spread on a baking sheet and roast for 20-25 minutes, or until tender.

1. Assemble Tacos:

• Warm the tortillas in a dry skillet or microwave.
• Fill each tortilla with roasted sweet potatoes, black beans, corn, and chopped cilantro.

1. Add Toppings and Serve:

• Top with sliced avocado and salsa.
• Serve with lime wedges on the side.

These recipes are easy to make and packed with nutrients, making them great choices for children. Enjoy!