Dr. Kantor shares healthy recipe and snack ideas with Mom Trends.

What are some of the best healthy snacks for kids?

The healthiest snacks for kids are vegetables and fruits.  These promote optimal weight, and will ensure that they will meet their daily recommended servings of fruits and vegetables.  Sneaking fruits and vegetables into snacks like yogurt parfaits or smoothies is a great way to encourage your kids to consume more plant based snacks and enjoying it! Also, instead of chips and dip provide veggies and dip (hummus or guacamole) for a healthy snack.

What are some healthy meals that kids can make while they are home for the summer?

Summer is a great time to enjoy lunches that are outside of the normal school lunch sandwich, crackers and fruit. Here are some simple ideas for lunches at home during the summer….

Tacos- Keep seasoned cooked ground turkey in the fridge and make tacos on corn tortillas, with cheese, salsa, lettuce, peppers, onions, tomatoes, etc.

Pizza- use a pita or tortilla as crust and put sauce, cheese, veggies and turkey sausage on it for a personal pan pizza as a healthy alternative to traditional pizza.

How can kids get more involved in the kitchen?

The first step to getting kids more involved in the kitchen is having them help plan meals, then go grocery shopping with you and finally ask them to help prepare meals.  Small children can simply stir or fetch rubber utensils, they can push the buttons when setting the oven temperature, etc. Older kids can help measure, chop foods and set the table before meals.

What are some fun summer recipes that kids will love?

Mandarin Orange and Spinach Salad

• Prep time: 10 min.
• Cook time: none
• Number of servings: approx. 8
• Serving size: 1-2 cups
• Difficulty: easy

Ingredients:

• 3 c peeled and sliced mandarin oranges
• 1 bunch of mint leaves (approx. 10 large leaves)
• 5 c fresh baby spinach
• 1 large chopped cucumber peeled and seeded
• 1 chopped red pepper
• 1 chopped fennel bulb
• 2 Tbs. extra virgin olive oil

Directions:

• Combine all ingredients in large salad bowl and serve, the juice from the grapefruit acts as dressing, no need for extra dressing.

Guacamole 

• Prep time: 10 min.
• Cook time: none
• Number of servings: 6-8
• Serving size: ¼ – ½ c
• Difficulty: easy
• Can be served with fresh veggie, and/or corn chips

Ingredients:

• 3 ripe avocados
• ¼ c chopped red onion
• 1bunch of chopped fresh cilantro
• 1 chopped jalapeno (keep seeds in for extra “heat”)
• Juice of 1 lime
• Dash of high quality salt

Directions:

• Combine all ingredients with spoon for a chunky texture or in a food processor for a more smooth texture and serve with fresh vegetables like carrots or cucumbers!

Berry Spinach Smoothie

• Prep time: 5 min.
• Cook time: none
• Number of servings: 1
• Serving size: 16 oz.
• Difficulty: easy

Ingredients:

• 1-2 c almond and or coconut milk
• 1 c frozen or fresh berries (we used an organic frozen berry medley on the show, blue berries, black berries and raspberries)
• 1 large handful of fresh or frozen spinach (we used fresh on the show)
• 1 tbs. ground flax seed
• 4 oz plain yogurt

Directions:

• Combine all ingredients.
• Add ice, if desired.
• Blend on high and serve!

Banana Dairy Free Ice Cream

• Prep Time: 5 minutes
• Cook Time: 2 minutes
• Total Time: 7 minutes
• Yield: 4 servings
• Serving Size: 1/2 cup
• Calories per serving: 273
• Fat per serving: 11g

This is a great alternative to traditional ice cream, there is no refined sugar but still sweet in taste.

Ingredients:

• 6 frozen bananas
• 1 c unsweetened almond or coconut milk (more if needed to provide smooth texture)
• ½ c walnuts

Directions:

1. Blend all ingredients together in blender and serve immediately and/or store in freezer.
   

Banana grain free chocolate chip muffins

Notes

Level of difficulty: Easy

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 12 servings
• Serving Size: 1 muffin
• Calories per serving: 183
• Fat per serving: 8g

This is a great snack or breakfast alternative to the processed flour and sugar rich options that kids typically reach for.

Ingredients:

• 1 cup mashed ripe bananas
• 1/2 cup unsweetened applesauce or all natural apple butter
• 5 eggs
• 1/3 cup raw local honey (or more or less depending on your taste preference)
• 3/4 cup sifted coconut flour
• 1/2 cup almond flour
• 1/2 tsp. salt
• 1 tsp. baking soda
• 1/2 cup dark chocolate chips

Directions:

1. Preheat oven to 325-350 degrees and grease muffin pan or line with liners.
2. Combine mashed bananas, applesauce/butter, eggs and honey in a large bowl.
3. Add coconut flour, almond flour, salt and baking soda to the bowl and mix until well incorporated.
4. Fold in chocolate chips if using.
5. Fill muffin cups
6. Bake muffins at 325-350 degrees for 25-35 minutes until muffins are slightly browned on the top.
7. Enjoy with a little organic butter if you wish!

Notes

Level of difficulty: Easy

This is a preview to an article that will be featured on Mom Trends.  Read the FULL ARTICLE HERE.

Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.

Dr. Keith Kantor