Building Healthy Habits In the Kitchen with Kids

Our friend Kris over at Deconstructing Wellness is back with healthy, fun and delicious meals to make with your kids. Enjoy! And be sure to check out her blog for other healthy recipes and wellness tips.

Quarantine living has become our “new normal” and with so much more time at home, I have found two big takeaways. One, a renewed focus on the power of food to support our overall heath & wellbeing. Two, the need to find activities to enjoy with our kids, given all the time we have together.

In our house, building healthy habits starts with experimenting in the kitchen, letting ourselves create a mess and have fun with simple recipes. My hope is that the recipes below help you explore and build healthy habits as a family, while you gain an excitement to explore the kitchen together.

Energy Bites: These are hands-down a crowd favorite! Simple to make and packed with nutritious ingredients. Follow our lead and make a double batch, because these tasty bites will disappear fast.

Yogurt Parfaits: Parfaits are possibly the easiest & most flexible snack young kids can make on their own. They work great as a quick breakfast, mid-afternoon snack or even a side with lunch. Best part - no prep required and kids can fly solo to gather and create their parfait.

Fruit Pizza: Let kids’ creativity run free with this recipe. The fun is in the design of the toppings. My girls are always so proud to show off their creations. I’d love if you share pictures to show off what your little one puts together!

Energy Bites (nut free)

Adapted from “Real Food Whole Life”

Prep Time: 10 minutes

Ingredients

• 1 ½ cup whole, rolled oats (not instant, these are my favorite)
• ½ cup unsweetened, flaked coconut
• ½ cup ground flax seed
• ⅛ teaspoon kosher salt
• ½ cup sunflower butter warmed to soften (almond butter is also delicious if nut allergies aren’t a concern)
• ¼ cup melted coconut oil
• ¼ cup honey
• 1 teaspoon vanilla extract
• ¼ cup mini chocolate chips (optional, these are my favorite)

Instructions

• In a large bowl, mix together the oats, coconut, flax seed, and salt.
• Add the sunflower butter, coconut oil, honey, and vanilla extract, stirring until well combined.
• Add the chocolate chips, if using, stirring until well incorporated.
• Pour mixture into a parchment paper lined 8” pan. Firmly press dough into the pan. Pan size is optional, if you prefer thicker bites, use a smaller pan.
• Refrigerate for at least 30 minutes. Store in an air-tight container in the refrigerator up to 5 days.

Fruit Pizza

Adapted from “Two Peas & Their Pod ”

Prep Time: 2 minutes

Serves: 2

Ingredients

• 2 pieces of whole-wheat pita flatbread (these are my favorite)
• 1/2 cup cream cheese
• 2 teaspoons honey
• 1/2 teaspoon vanilla extract
• 1/2 cup each: strawberries, blackberries & blueberries
• Chia seeds

Instructions

• Place flatbread in toaster oven to warm for 2-3 minutes
• Mix together cream cheese, honey and vanilla.
• Cut strawberries into bite-sized pieces.
• Arrange all fruit on top of the cream cheese.
• Sprinkle with chia seeds. Enjoy!
     

Yogurt Parfaits

Prep Time: 5 minutes

Serves: 2

Ingredients

• 1/2 cup yogurt (this is my favorite)
• 1/4 cup strawberries
• 1/4 cup slivered almonds
• Optional: chia seeds, berries, sunflower seeds, oats and granola

Instructions

• Wash and cut strawberries into small pieces
• Scoop a spoonful of yogurt into your dish
• Top yogurt with strawberries and slivered almonds
• Keep making layers until your parfait is complete. Enjoy!