Healthy Meals and Snacks Kids Can Prepare For Themselves
By Carrie Lauth
When your family is in a rush, and you need the kids to help prepare their own snacks or meal, it's tempting to have prepared foods for them that are quick to eat, but don't have as much nutritional value as you would like.
Instead of stocking up on expensive pre-packaged snacks (with unsuitable ingredients) that they can quickly grab, this is a good opportunity to teach your kids to prepare quick, healthy foods for themselves. The times your kids are busy is precisely when they need the most nutrients. If they're old enough to use a stove on their own, they can learn to prepare healthy foods that will keep going them going a lot longer than a bag of chips or a handful of cookies.
Here are some quick healthy meals and snacks kids can prepare for themselves, or for the whole family.
Scrambled Eggs
Scrambled eggs are a good choice for breakfast, hot lunch or dinner, or even an afterschool snack. Eggs are a health food that supply high quality protein and other nutrients kids need.
3 eggs
3 tablespoons of milk or water
1/8 teaspoon sea salt
1/8 teaspoon pepper
2 tablespoons butter
Break eggs into a small bowl. Add the milk, salt and pepper. Mix everything well with a fork. Make sure the egg yolks are broken up and the yolks and eggs are well mixed.
Melt the butter in a skillet over medium heat, then tilt the skillet so the melted butter coats the bottom.
Pour the egg mixture into the skillet and cook over low heat. Stir continuously to keep the eggs "scrambled." Cook until the eggs look firm.
Whole Grain French Toast
French toast is another quick healthy snack or meal. Your kids can eat it topped with pure maple syrup (not the fake stuff!), fruit syrup, or even peanut butter.
1 egg
1/4 cup of milk
1/8 teaspoon sea salt
1 tablespoon butter
4 slices whole grain bread
Break the egg into a small bowl. Add the milk and salt and mix well with a fork. Melt the butter in a skillet over medium heat.
Dip both sides of the bread into the egg mixture until they're well soaked. Then place the bread in the skillet and cook until the bottom turns brown. Flip the bread over with a pancake turner and brown the other side too.
Skillet Whole Grain Spaghetti
Instead of putting a couple of frozen pizzas in the oven, the kids can make a quick spaghetti supper on their own. This is a meal the whole family can share before rushing out the door on a busy night.
1 tablespoon vegetable oil
1/2 cup chopped onion
1 pound ground beef (preferably grass fed)
3 cans (8 ounces each) tomato sauce
1 3/4 cups water
1 1/2 teaspoons sea salt
1/2 teaspoon dried parsley
1/2 teaspoon dried basil
1/8 teaspoon pepper
8 ounces uncooked whole grain spaghetti
Heat the vegetable oil in a large heavy skillet. Cook the chopped onion and ground beef in the oil until brown. Stir and mash the meat with a fork to break up lumps.
Stir in the tomato sauce, water, salt, parsley, basil and pepper. Heat to boiling.
Break the spaghetti in half the stir it into the sauce gradually. Stir the spaghetti to keep it separated.
Once the spaghetti's in, cover the skillet with a tight fitting lid. Lower the hit and let it simmer for 25 minutes.
About the Author: Find more whole foods recipes for the whole family at Free Whole Foods Recipes. Don’t forget to sign up for our newsletter and grab your FREE menu planning guide!
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