Recipes-Menus
All of our recipes are FAMILY Approved, meaning all have been taste-tested by families and given thumbs up for tasting good! They are healthy food recipes for kids.
BREAKFAST
NEW PROTEIN SMOOTHIE
PREHEAT: nothing
PAN: none
- 8 ounces rice or almond milk, original, calcium enriched
- 1 scoop protein powder, plain or vanilla (egg or whey based)
- 3 heaping tablespoons peanut or almond butter, additive-free
- 1 banana, frozen
Puree thoroughly in blender. Serve.
OPTIONS: Add 1/2 teaspoon flaxseed oil
3 COLORS: white, brown, yellow
FOOD CIRCLES: Nuts, Egg or Dairy, Fruit (+ Essential Fatty Acids, flaxseed oil)
Number of Servings: 2-3
Serve with: Blueberry Waffles
Comments: “My kids love this. Really fills them up.” (mother of two)
GROCERY LIST
- rice or almond milk, plain or vanilla, calcium enriched
- protein powder, egg or whey based
- peanut or almond butter, no added sugar
- banana
OPTIONS:
Flaxseed oil
WAKE-UP SMOOTHIE
PREHEAT: nothing
PAN: none
- ½ cup fruit of choice, fresh, washed, or frozen
- 1 cup yogurt (low-fat), plain or fruit of choice
- ½ cup 100% apple juice
- 2 ice cubes
Combine in blender and puree. Serve.
OPTIONS: Add ½ teaspoon flaxseed oil
Add ¼ teaspoon 100% vanilla extract
3 COLORS: white, golden, fruit color
FOOD CIRCLES: fruit, dairy (+ essential fatty acids option: flaxseed oil)
Number of Servings: 1-2
Serve with: Breakfast burritos, water
Comments: “Was good!” (mother of two)
GROCERY LIST
- Fruit of choice, fresh or frozen
- Yogurt (low-fat), plain or fruit of choice
- 100% apple juice
OPTIONS:
- flaxseed oil
- 100% vanilla extract
LUNCH
PUMPKIN SOUP
Kids love this soup on a cold day. Freeze some for another chilly day!
PREHEAT: burner, medium temperature
POT: large
- 1 tablespoon 100% olive oil
- 1 onion, medium, chopped
- 4 garlic cloves
- 4 potatoes (Russet), washed and quartered
- 4 carrots, washed, chopped
- 2 apples (large), washed, quartered
- 1 tablespoon ginger, fresh shredded
Saute in pot until onions are transparents.
- 1/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/2 teaspoon seasoned salt
- 6 cups vegetable or chicken broth, low-sodium
- 1 1/2 cans (20 ounces) 100% pumpkin, additive-free
Add to pot. Cover and simmer for 20 minutes. Strain vegetables and fruit from pot and puree in blender. Return to liquids in pot. Stir and serve.
OPTIONS:
Replace Russet potatoes with sweet potatoes
Add 2 tablespoons basil leaves, chopped
Top with dollop of low-fat sour cream and sprig of mint.
4+ COLORS: white, orange, green or red, brown (+green option)
FOOD CIRCLES: essential fatty acids, vegetables, fruit (+ options)
Number of Servings: 6-8
Serve with: Sandwich of choice (Egg Salad!)
Comment: “Excellent!” (mother of two)
GROCERY LIST
- 100% olive oil, cold-pressed
- onion
- garlic cloves
- russet potatoes
- carrots
- apples
- ginger, fresh
- cinnamon, finely ground
- nutmeg, finely ground
- seasoned salt
- vegetable or chicken broth, low-sodium
- 100% pumpkin, canned, additive-free
OPTIONS
- sweet potatoes
- basil leaves
- yogurt, low-fat, plain
WILL’S FAVORITE TUNA CHEESE MELT SANDWICH
PREHEAT: toaster oven, 325 degrees Fahrenheit
PAN: toaster oven pan
- 1 can tuna, white albacore or Tongol, in spring water
Drain well. Put into medium size bowl. Break (mash) into little
pieces with a fork.
- 1/3 cup canola mayonnaise
- 1 celery stalk, washed, finely chopped
- 1 teaspoon seasoned salt
Stir into tuna until it is smooth.
- 4 slices whole-grain bread
- 1 tablespoon canola mayonnaise
Spread mayonnaise on bread slices. Spread tuna mixture evenly
on top.
- ½ grated white cheese of choice (low-fat)
Sprinkle over tuna mixture. Cover with second slice of bread.
Place in oven. Heat through until cheese is melted. Serve.
OPTIONS:
Leave as open-faced sandwich using one slice of bread.
Replace tuna with finely chopped cooked chicken or turkey.
Add finely chopped onions, lettuce, minced parsley, and/or sliced
tomato.
4+ COLORS: white, cream, green, tan (+ colors from options)
FOOD CIRCLES: fish, essential fatty acids, vegetables, grain,
dairy (+ fruit option)
Number of Servings: 2-3
Serve with: Carrot sticks, fresh fruit (washed), water
Comment: “Will now lives in Australia. He still looks forward to this
sandwich.” (mother of four)
GROCERY LIST
- Tuna, albacore or Tongol, in spring water
- Canola mayonnaise
- Seasoned salt
- Celery
- Bread, whole-grain
- White cheese of choice (low-fat)
OPTIONS:
- onions
- lettuce
- parsley
- tomato
- chicken or turkey, cooked
SNACKS
MUNCHIE MIX
PREHEAT: nothing
PAN: none
- 1/2 cup soy nuts, honey roasted
- 1/2 cup nuts of choice, raw and chopped
- 1/2 sunflower seeds, raw
- 1/2 cup dried cranberries
- 1/2 cup whole grain pretzel sticks
- 1/2 cup cereal of choice (healthy version - additive-free)
Combine in bowl. Mix together and serve.
OPTION: replace dried cranberries with raisins or add other dried fruit
3+ COLORS: tan, brown, red (+option color)
FOOD CIRCLES: nuts, seeds, fruit, grains
Number of Servings: 6+
Serve with: Fresh fruit, smoothie, water
Comments: EASY! Kids love to munch on this. (mother of two)
GROCERY LIST
- soy nuts, honey roasted
- raw nuts of choice, chopped
- sunflower seeds, raw
- dried cranberries
- whole-grain pretzel sticks
- cereal , additive-free (healthy version)
NUT BUTTERS
- Peanut, almond, soy, sesame (tahini)
- Nut butter partners: 100% jam or jelly,
100% raw honey**, applesauce
Nut butter toppings: Shredded carrots, raisins, dried cranberries, shredded coconut (unsweetened), dash of cinnamon
Foods for nut butter spreads: Whole-grain bread (toasted!), bagels, English muffins, sliced bananas, celery stalks, sliced apples, whole-grain or nut crackers
CRUNCHY CRACKER OR RICE CAKE TREATS
Crackers and rice cakes: Whole-grain crackers, nut crackers, or rice cakes (see Better Choices Grocery List)
Spreads:Tuna salad, egg salad, chicken salad, turkey salad, cream cheese (low-fat) and olives, hummus, nut butter, white cheese of choice (low-fat), cottage cheese (low-fat), salsa, bean dip, spinach dip, chili.
MEAT ROLL-UPS
Meat slice roll-ups: Golden roasted turkey, turkey salami, turkey bologna, chicken slices
Roll-up fillers: White cheese slices (low-fat), soy (veggie) cheese slices, lettuce, spinach, cream cheese (low-fat), shredded carrots, a bit of canola mayonnaise, a bit of mustard
Layer any of above fillers on meat slices. Roll them up tightly. Kids love to eat these. (For those on-the-run mornings, give them these for breakfast!)
NUMBER OF COLORS: depends on chosen foods
FOOD CIRCLES: depends on chosen foods. Many include
essential fatty acids.
Number of Servings: depends on amount prepared
Serve with: water
Comment: Customize for your kids by mixing and matching with
their help.
GROCERY LIST is dependent upon the snack you choose.
* Choose additive-free, low-fat, low-sodium foods.
** Please note that raw honey is not recommended for children three years and younger.
DINNER
SUPER EASY TURKEY CHILI - Crock Pot Winter Meal
PREHEAT: Crock Pot, low temperature
POT:Crock Pot
- 1 pound turkey, freshly ground
- 1 onion, finely chopped
- 1/2 teaspoon seasoned salt
- 2 teaspoons chili powder
- 1 tablespoon Worcestershire sauce
- 1 (15 ounce) can tomato sauce
- 2 (16 ounce) cans black or kidney beans, drained and rinsed
- 1/2 cup milk green peppers, finely chopped
- 1 tablsepoon parsley, minced
Put all in crock pot. Cover and cook for 68 hours. Serve.
OPTIONS: Replace ground turkey with ground chicken or lean ground beef
Add 1/2 teaspoon cayenne pepper
Top with 1/2 cup white mozzarella cheese
5 COLORS: tan, white, red, green, brown or black
FOOD CIRCLES: poultry, vegetables, fruit, legumes (+dairy option)
Number of Servings: 4-6
Serve with: Garlic bread, salad, water
Comment: “Mom, it is really good. Very Good!” (mother of two)
GROCERY LIST
- turkey, freshly ground
- onion
- seasoned salt
- chili powder
- Worcestershire sauce
- tomato sauce
- black or kidney beans, canned
- green peppers, mild
- parsley, fresh
OPTIONS
- chicken, freshly ground
- beef, lean freshly ground
- mozzarella cheese
CITRUS ALMOND FISH
PREHEAT: burner, medium temperature
PAN: heavy frying pan, large
- 4 garlic cloves, crushed
- ½ cup water
- 1 teaspoon tamari sauce (low-sodium) or Bragg liquid aminos
- 1 tablespoon 100% olive oil, extra virgin
Place in heated skillet. Sauté until garlic is soft.
- 2 tablespoons almonds, slivered
Add to sautéed garlic. Stir and cook until slightly golden.
- 1 pound FRESH fish of choice (washed, pat dried)
- 1 lime
Check for fish bones. Place fish in wide bowl (pie plate). Squeeze fresh lime juice over fish, covering both sides. Place fish in skillet with garlic/almond sauce. Cook about 5 minutes per side, until fish is opaque. Serve.
5 + COLORS: white, brown, golden, tan, green (+ color of chosen fish)
FOOD CIRCLES: vegetables, water, legumes (beans), essential fatty acids, nuts, fish, fruit
Number of Servings: 2-3
Serve with: Peas, angel hair pasta, salad, water
Comment: “Unbelievably easy, fast, and sumptuous. Delicious!” (mother of two)
GROCERY LIST
- Garlic cloves
- Tamari sauce (low-sodium) or Bragg liquid aminos
- 100% olive oil, extra virgin
- Almonds, slivered
- Fish of choice, FRESH
- Lime
Dinner or Lunch
BUFFALO BURRITOS
Buffalo meat is leaner and tastes as good or better than lean ground beef. TRY IT! Most store carry it now.
PREHEAT: toaster oven, 350 degrees Fahrenheit
Burner, medium heat
PAN: toaster over pan
large frying pan
- 1 pound ground buffalo meat
- 2 cloves garlic, minced
- 1 tablespoon parsley, dried or 3 tablespoons fresh
- 1/2 small red onion, finely chopped
Place meat, garlic, parsley and red onion in frying
pan. Gently cook until all the meat is brown.
- 1 cup salsa, mild (better without green peppers)
Stir into browned meat mixture until it is saturated
throughout. The excess liquid should cook off so the
texture is not runny, but not dry.
- 4 medium size tortillas, whole-grain
- 1 cup shredded mozzarella cheese, low-fat
Spoon the meat mixture into the center of the tortilla.
Sprinkle the cheese over the top. Fold and roll up
burrito style. Place into toaster oven. Warm through.
Serve.
OPTIONS: Place one green olive on top with a toothpick.
Add 1/2 cup sliced mushrooms to meat.
Add 1/2 cup cooked black beans to meat.
Replace ground buffalo meat with lean ground
beef, chicken, turkey or lamb.
5+ COLORS: brown, white, green, red, tan (+black)
FOOD CIRCLES: beef, vegetables, fruit, dairy, grains (+ legumes, poultry, lamb)
Number of Servings: 3-5
Serve With: salad, fresh fruit, water
Comment: “My kids and their freinds loved them. They were all very surprised to learn they were eating buffalo meat!” (mother of two)
GROCERY LIST
Buffalo meat, ground
Garlic
Parsley, fresh or dried
Red onion
Salsa, mild
Mozzarella cheese, low-fat
Tortillas, medium size, whole-grain
OPTIONS: green olives
mushrooms
black beans
beef, lean ground, organic
chicken, ground, organic
turkey, ground, organic
lamb, ground, organic
You will find many other recipes in the CD Cookbook, Mom, I’m Hungry. What’s for Dinner?
And, please, we’d love to know about your recipes. Share them with us! If they are original, we may ask your permission to publish them in the future. You can contact us through our email address:ellenbriggs@familyfoodexperts.com