Healthy Recipes from the Child Development Center

The following healthy snack recipes include foods approved by the Children, Youth and Families Department Family Nutrition Bureau. Recipes and nutrition lessons were developed by the students in FCS107, Health Safety and Nutrition, Fall 2008.

Fruit and Yogurt Parfaits

10 Tall plastic cups
10 long plastic spoons
3 cups vanilla yogurt
3 cups fresh or frozen (thawed) berries
4 bananas peeled and sliced
3 cups chunked pineapple
Four 1/8 cup measuring cups (this should make approximately 10 parfaits)

The great thing about this recipe is that there are so many ways to change it to anyone's particular preferences or even the amount you need for how many people you are feeding.

Activity: have all of the fruits and the yogurt ready and in large bowls with the measuring cups. Then allow the children to take turns adding the ingredients in layers. (For instance - berries, bananas, yogurt, pineapple, berries, bananas, yogurt) When they have one or two scoops of everything, allow them to eat their "creation". While they are making this wonderful snack is a good time to tell them about how healthy it is for them. For instance, the yogurt has "good bacteria" that helps our tummies digest our food better; vitamin D and calcium which makes our bones grow and be strong; B vitamins which give our bodies energy and help us grow; and potassium, which protects our hearts and tummies. Bananas and pineapple also have potassium, and pineapple also has vitamin C, which helps keep us from getting sick. The berries also have vitamins in them that help fight off germs and infections in our bodies to keep us healthy. While they eat, ask them to recall what they learned about the foods that are in their parfaits. You can also ask them what it means to be healthy, and see what answers you get back. Creditable Foods: Yogurt, Berries, Bananas, Pineapple (in juice not syrup).

Ants on a Log

Children will be able to explain where blueberries come from, how they are grown, and why they are good for the body.

Activity: The children thoroughly washed their hands. The children were given pre-cut celery ribs. Sesame butter was set in the middle of the table with four plastic knives. A bowl of blueberries was also set in the middle of the table with four spoons set next to it. The children were instructed to fill the celery with sesame butter and then add blueberries at their discretion. While the children were preparing their logs, the teacher told the children that blueberries grow on bushes, and have anti-oxidants that help to keep the body's blood clean. The teacher should also tell the children that blueberries are nutrient rich, meaning that blueberries contain vitamins that help keep energy in their bodies. If the teacher likes she can tell the children that the blueberries only grow from May until September. Credible Foods: celery, sesame butter, and blueberries.

Self Portrait

The children can be creative, and also learn that Blackberries, Blueberries, Areola Cherries, and Grapes all contain the essential Vitamin C. The children can be taught that Vitamin C is a highly effective antioxidant, and that it is very beneficial for the body.

Activity: The children will create a self portrait of themselves using a rice cake as the face. The children will be able to choose from blackberries, blueberries, areola cherries, and grapes for the eyes, nose, and mouth. Creditable Foods: Rice Cake, Blackberries, Blueberries, Areola Cherries, and Grapes.

Bagel Fun

Children will have a chance to be creative, and they will also learn the benefits of each of the healthy food items that they can choose from in this activity. They will learn that berries and grapes are full of the essential Vitamin C, that bananas are full of potassium (a nutrient that helps lower blood pressure, and regulate heart beat), and how apples help in lowering "bad" cholesterol.

Activity: The children will each have one bagel slice. They will have blueberry yogurt or strawberry yogurt to spread on the bagel with a plastic knife. The point of the activity is to let the child use their imagination and use the different fruit items to create anything they want with their bagel, and when they are finished they can eat the healthy snack they made. Creditable Foods: Bagel, Low fat Strawberry and Blueberry Yogurt, Cut-up Banana, Apple and Pear Slices, Strawberries, and grapes. 

Saltine House

The children will be taught the benefits of eating Raspberries and chopped Celery. Raspberries provide high amounts of insoluble fiber (thanks to all those little seeds) as well as respectable amounts of the soluble fiber pectin, which helps control cholesterol levels. The children will learn that Celery calms the nerves and is good on kidneys.

Activity: Children will be provided with saltines, plain yogurt, raspberries, and chopped celery. With these healthy foods they will be given directions how to make a saltine house. The saltines will be the roof, walls, and floor, and the plain yogurt will be used as glue. They will use the chopped celery as the door or windows, and the raspberries for decoration. Creditable Foods: Saltines, Plain yogurt, Raspberries, and chopped celery.

Decorate Your Heart

Since the children will be decorating their own heart-shaped waffles (which will be prepared before hand), they will learn about the importance of staying heart-healthy. They will learn that the heart is a muscle, but the heart muscle is special because of what it does. They will learn the heart sends blood around your body. The blood provides your body with the oxygen and nutrients it needs. It also carries away waste. Also they will be reminded that the healthy food used in this activity is again, beneficial. Watermelon is rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes, and watermelon is also abundant in Vitamin C. Peaches are also good sources of potassium.

Activity: The children will each be given a heart-shaped waffle (pre-prepared). With this waffle they will be given strawberry or blueberry yogurt to spread on with a plastic knife, they will also be given dice peaches, cubed watermelon, blueberries, and strawberries to decorate their heart.
Creditable Foods: Heart-Shaped Waffles, strawberry or blueberry Yogurt, diced Peaches, cubed Watermelon, Blueberries, and strawberries.

Fruit Salad

Children will be able to recognize the importance of fruit in their diet. They will be able to recall different types of vitamins and what they do for your body.

Activity: Pre-cut all fruit into appropriate size of small chunks. Place different types of fruit in separate bowls. Have children spoon different fruits of their choice into their own bowls to make their own fruit salads. While children are building their fruit salads, explain why each type of fruit is important for their bodies. Apples: A raw unpeeled apple has Vitamin A (helps improve immune system), C and E (keeps skin hydrated). Bananas: A good source of potassium and vitamin K, you should eat one every day for good cardiac health. Blueberries: contain Vitamins C (keeps you from getting sick) and E (helps heal scars). Strawberries: An excellent source of vitamin C and manganese. Pineapple: contains brome lain, an enzyme which helps in the digestion and prevents blood clots. Cherries: a good source of Vitamins A and C and potassium, and sour cherries contain more Beta carotene than the sweet. Also, linked to the prevention of cancer and heart disease. Grapes: contains vitamins C (growth and repair of tissues), and B (sharpens memory). Also contains Calcium (good for bones and teeth). Oranges: an excellent source of Vitamin C, fiber and foliate, also contain a source of calcium. It's worth knowing that most of the vitamin c in an orange is contained in the white pithy membrane, just under the skin. Creditable Foods:Apples, Bananas, Blueberries, Strawberries, Pineapple, Cherries, Grapes, and Oranges.

Strawberry Short Crackers

Children will be able to recognize the need for dairy in their diet.

Activity: Have children spread yogurt on top of graham crackers. Have children place strawberries on the yogurt covered graham cracker. Serve with milk. While building Strawberry Short Crackers, explain the importance of dairy. Dairy: contains calcium (helps build strong bones and teeth) and bacteria found in yogurt (aids in the digestion process). Creditable Foods: Plain yogurt, strawberries, graham crackers, and milk.

Pretzel Face

Bananas have vitamin B in them which is good for the heart because it gets rid of bad acid that can give you heart disease. Vitamin B gives you energy to play.

Activity: Take a big hard pretzel (1) for the face. Add a three slices of round bananas for the mouth and place at the bottom part of the pretzel. Take 2 slices of bananas for the eyes add blueberries pushed into them and place in the two upper parts. Let the kids place these on the pretzel though and tell them while they are making the face that the bananas can help your heart by getting rid of bad acid that can cause heart disease and have vitamin B which give you energy to play. Creditable foods: Hard pretzels, bananas, blueberries.

Quesadilla Quentin

Cheese has calcium which makes your bones and teeth strong.

Activity: Cook a can of corn to use in the quesadillas. Put one tortilla down and use about a handful of Monetary jack cheese and about a spoonful of corn on top of the cheese and place the other tortilla on top. Cook the flour tortillas with the shredded Monterey jack cheese and corn inside to make a quesadilla, than use a pizza cutter to slice like a pizza (about 8 slices). Have the kids add on salsa to make some hair, eyes, and a smile and while they are placing the salsa on the quesadillas tell the children how the cheese inside has calcium which makes your bones and teeth strong. Creditable foods: tortillas, flour, shredded Monterey jack cheese, corn, salsa.

Sunny Yummy Oranges

Oranges have vitamin C which helps your body heal if you get a cut.

Activity: Peel the orange and slice into circles. Place a circle cut from the orange and place in the center of the plate. Cut the cheese into triangular shapes (6-8 depending on the size of the circle) and place around the slice of orange. Stick a straight pretzel in between the triangles of cheese (7-9 depending) so the food arrangement looks like a sun. While the kids are placing the cheese and pretzels around the slice of orange explain to them that oranges contain vitamin C which helps your body heal if you get a cut. Creditable foods: oranges, straight pretzels, Monterey jack cheese.

Cantaloupe Cooler

1 cup cantaloupe chunks
1/4 cup apple juice concentrate and
1 cup milk

Mix all ingredients together in blender. Makes a sweet foamy drink.

Activity: First explain to the children that the blender can be a dangerous machine and that we should only use it with an adult watching and should never, never put our fingers inside it. As the children add the ingredients into the blender (which should be unplugged and turned off until ready to blend), explain to the children that cantaloupe, besides tasting very sweet, also has vitamins in it that are good for our bodies. It has vitamin C, which helps keep us from getting sick; and vitamin A, which helps our eyes see better. Milk also has a vitamin in it, vitamin D, which helps our bones be strong. (Makes about 2 cups). Creditable Foods: Cantaloupe, Milk and 100% apple juice concentrate.

How to Make Flour Tortillas (makes 12)

1 cup whole wheat flour
1 cup all-purpose flour
1/2 teaspoon salt
2 tablespoon canola oil
3/4 cup water

Combine flours and salt in a medium sized bowl. Add oil and water and mix with a fork until dough holds together. The children can help in measuring out the ingredients and taking turns stirring it. Place dough on a floured surface and knead the dough for about 2 minutes. Add more all-purpose flour to the surface when dough becomes too sticky to knead. Divide dough into 12 pieces. Give each child a small piece of dough to knead (they will need to do this for about 3 minutes). Let the children form a ball with each piece. Add a small amount of oil to a bowl and allow the child to place the dough balls in the bowl, one at a time, coating each with oil. Cover the bowl with a towel and let stand 15 minutes to 1/2 hour. Allow the children to roll each dough ball with a rolling pin into a 6 inch circle. Place tortilla in a preheated, ungreased skillet and heat until brown spots appear on the bottom. Flip the tortilla and cook for an additional one minute. Cool slightly and serve. While the tortillas are rising is a good time to explain to them that whole grains, like what we used for our flour, are a good source of B vitamins, Vitamin E, magnesium, iron and fiber. Vitamin B helps our bodies grow and gives us energy, vitamin E helps keep us healthy and not sick by protecting our bodies, magnesium helps keep our teeth and bones strong and healthy, iron which is good for our blood, and fiber makes our tummies feel good and be full. While they eat their tortillas, ask the children if they remember what vitamins and minerals are in the tortillas they made, and what those things do for our bodies. Creditable Foods: Whole wheat flour, All-purpose flour.

Shrunken Sandwiches

Children will be able to explain why small proportions are better for the body. They should be able to make a conscious decision about what a small proportion size looks like.

Activity: The children will thoroughly wash their hands. In the center of the table there should be two bowls of crackers, one with low sodium Ritz and one with whole wheat Wheat Thins. In two other bowls on the table there should be fat free sliced turkey and fat free sliced ham with three forks set next to each. Set on three plates should be sliced cheddar cheese, sliced Colby cheese, and sliced mozzarella; each plate should have two forks next to it. Before the children begin preparing their snack, the teacher should ask the children if they have ever eaten so much their stomachs hurt. After the teacher has listened to the children he or she should explain that when one eats too much food, the body has a harder time breaking down the food to use it as energy. The teacher should then explain that the children will be making a healthy bite sized snack. While the children are preparing their snack, the teacher should be explaining proportion size and why it is important to take small proportions first, and go back for more if they are still hungry. Credible Foods: low sodium Ritz, whole wheat Wheat Thins, cheddar cheese, Colby cheese, mozzarella cheese, no fat turkey, and no fat ham.

Pancake Fruit Faces

Activity: Talked with children about healthy snacks such as fruits. We talked about strawberries, bananas, kiwi, and pineapples. We talked about eating healthy snacks instead of chocolate pancakes. I discussed what kind of vitamins each fruit distributes to our body. EX. Strawberries have a lot of vitamin c, bananas have vitamin c, pineapples have vitamin c, kiwi has vitamin cup I explained what vitamin c does for our body, such as it helps keep our gums healthy. We made pancakes and then we each put each piece of fruit on our pancake. Bananas are for the ears, kiwi is for the mouth, pineapples are for the nose, and strawberries are for the eyes. Children will be able to: distinguish what healthy snacks are and the vitamins that these fruit have in common. Creditable foods: fresh strawberries, fresh pineapple, green kiwi, and bananas. Pancakes.