If you have a child like mine in the house, then you know how difficult it is to get them to eat a balanced meal…let alone a balanced diet. I have found some healthy “go-to” recipes that my picky eater will devour. I have compiled a breakfast, lunch and dinner menu along with a dessert and snack option. Let me know what you think in the comments below.
Breakfast:
Vanilla Yogurt Bowl
Ingredients
- ⅔ cup reduced fat (2%) plain yogurt
- 1 scoop Vanilla Shakeology
- 5 medium strawberries , chopped
- ½ medium banana , chopped
- 1 Tbsp . sliced raw almonds
Instructions
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Combine yogurt and Shakeology in a small bowl; mix well.
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Divide yogurt mixture evenly into two medium serving bowls.
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Top each bowl evenly with strawberries, banana, and almonds.
Nutritional Information (per serving):
Calories: 354
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 20 mg
Sodium: 286 mg
Carbohydrates: 48 g
Fiber: 7 g
Sugars: 26 g
Protein: 26 g
Lunch:
Edamame and Radish Salad with Avocado
Ingredients
- 1 clove garlic , finely chopped
- 1 tsp . finely chopped fresh ginger
- 2 tsp . raw honey
- ¼ cup rice vinegar
- 4 tsp . olive oil
- 1 Tbsp . fresh lime juice
- Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
- Hot water
- 2 cups frozen shelled edamame , thawed
- 3 medium green onions , chopped
- 6 sprigs fresh parsley , chopped
- 8 medium radishes , thinly sliced
- 2 cups fresh arugula
- 1 medium avocado , chopped
- 2 tsp . sesame seeds
Instructions
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To make dressing, combine garlic, ginger, honey, vinegar, oil, and lime juice in a small bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
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Place edamame, green onions, parsley, radishes, arugula, and avocado in a medium bowl; toss gently to blend.
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Drizzle with dressing; toss gently to blend.
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Top with sesame seeds.
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Divide evenly between four serving bowls.
Nutritional Information (per serving):
Calories: 263
Total Fat: 16 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 89 mg
Carbohydrates: 23 g
Fiber: 13 g
Sugars: 7 g
Protein: 11 g
Dinner:
Steak Fajitas
Ingredients
- 1½ tsp . olive oil
- 2 medium green (red or yellow) bell peppers, cut into strips
- 1 medium onion , sliced
- 2 cloves garlic , finely chopped
- 1 lb . raw extra-lean beef sirloin , cut into 2-inch strips
- 1 tsp . ground chili powder
- 1 tsp . ground cumin
- 1 tsp . crushed red pepper flakes
- ½ tsp . sea salt (or Himalayan salt)
- ½ cup fresh salsa
- 8 6- inch corn tortillas , warm
- 4 Tbsp . reduced-fat (2%) plain Greek yogurt
- ¼ cup chopped fresh cilantro
- Lime wedges
Instructions
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Heat oil in large nonstick skillet over medium-high heat.
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Add bell peppers and onion; cook, stirring occasionally, for 5 to 6 minutes, or until onion is translucent and peppers are tender.
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Add garlic; cook, stirring frequently, for 1 minute.
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Add beef, chili powder, cumin, pepper flakes, and salt; cook, stirring occasionally, for 7 to 8 minutes, or until meat is no longer pink.
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Add salsa; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
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Evenly top each tortilla with beef mixture, yogurt, cilantro, and a squeeze of lime juice
Desserts:
Slow Cooker Baked Apples
Ingredients
- 5 medium Cortland (or Honey Crisp, Macintosh or Mutsu) apples
- ½ cup whole wheat flour
- ½ cup dry old-fashioned rolled oats
- ¼ cup coconut sugar
- ½ tsp . ground cinnamon
- ½ tsp . pumpkin pie spice
- ¼ tsp . sea salt (or Himalayan salt)
- 2 tbsp . organic grass-fed butter , (or extra-virgin organic coconut oil)
- ¾ cup water
Instructions
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Core apples using an apple corer (or sharp knife).
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Add water to a 3-quart slow cooker and carefully place apples in slow cooker so that they are standing upright.
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Combine flour, oats, sugar, cinnamon, pumpkin pie spice, salt, and butter in a small bowl; mix with a fork until crumbly.
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Fill apples evenly with oat mixture.
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Cook on low for 2 hours, or until apples are fork tender. Remove apples from slow cooker. Cool for 5 to 10 minutes.
Nutritional Information (per serving):
Calories: 251
Total Fat: 6 g
Saturated Fat: 3 g
Cholesterol: 12 mg
Sodium: 134 mg
Carbohydrates: 49 g
Fiber: 6 g
Sugars: 29 g
Protein: 3 g
Snack:
Maple Chai Roasted Chickpeas
Prep Time 10 minutes
Cook Time 38 minutes
Ingredients
- 2 cups chickpeas (garbanzo beans), drained, rinsed, dried
- 1 Tbsp . olive oil
- 1 Tbsp . pure maple syrup
- ½ tsp . ground ginger
- ½ tsp . ground cinnamon
- ¼ tsp . ground cardamom
- ¼ tsp . ground cloves
- ¼ tsp . sea salt (or Himalayan salt)
- ¼ tsp . ground black pepper
Instructions
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Preheat oven to 400° F.
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Combine chickpeas, oil, maple syrup, ginger, cinnamon, cardamom, cloves, salt, and pepper in a medium bowl; toss gently to blend.
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Place chickpeas on large baking sheet in a single layer. Bake for 35 to 38 minutes, shaking baking sheet every 10 minutes, until brown and crunchy.
Nutritional Information (per serving):
Calories: 151
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 477 mg
Carbohydrates: 20 g
Fiber: 6 g
Sugars: 3 g
Protein: 6 g
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