How to Make Over Classic Kids Meals

July 30, 2015

If a child’s eating habits are causing trouble at your dinner table, we have some recipe ideas to help you return the family meal focus to conversation and togetherness rather than battles over whether your young ones will even bother trying even one bite.

Here are four delicious healthy alternatives to kid-favourite meals. Remember, getting your kids involved in the cooking will teach them valuable life skills and studies show that children are more likely to try foods that they helped prepare themselves.


Chicken Fingers


Use boneless, skinless chicken with high-fiber cereal and an egg substitute to make a healthier version of this kid-favourite meal. You can make it in batches and freeze it for reheating for future meals. It goes great with a cup of water and cut-up carrots and cucumbers.


Preheat the oven to 350ºF. Dip the chicken strips into egg substitute or skim milk. Roll the dipped chicken in high-fiber cereal to coat. Place the coated strips on non-stick baking sheet. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white on the inside).


Grilled Cheese


Whole-grain bread, reduced-fat cheese, and no frying make this favorite sandwich nutritious. It goes great with a glass of water and some low-sodium tomato soup. This no-stove-needed recipe is one kids can make by themselves!


Toast the bread. Add non-processed cheese slices to one slice of bread. Top with the other slice of bread. Wrap sandwich in paper towel. Microwave the sandwich on the high setting for 20 seconds or until you see the cheese is melted.


Whole Wheat Pizza


By using whole wheat crust, partly skimmed cheese, turkey pepperoni, and mixed vegetables, this pizza offers kids more of the nutrients they need with less fat and fewer calories.


Preheat the oven to 400°F. Spread the pizza sauce on crust. Spread the cheese on top of the sauce. Sprinkle some sliced mushrooms and pepperoni on top of the cheese. Bake the pizza for approximately 15 minutes then cut it into six wedges.


Peanut Butter and Jelly


Use whole wheat bread and 100% fruit spread to pack more fibre into this sandwich. Use fortified bread for added calcium. Serve with a glass of skim milk, a side of apple slices, grapes, or carrot sticks, and you have a healthy meal.


This one is easy. Apply the jam to one slice and peanut butter to the other slice and then squish them together. Kids love doing this, so get them involved!


Now your kids can enjoy their favourites, but with a healthy twist.

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