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Healthy Soups Kids Will Love
Healthy Soups Kids Will Love
It’s getting cold out there! It’s time for sweaters, blankets, and warm, hearty soups. These healthy, delicious meals can be made in big batches and frozen for quick and easy weekday dinners and weekend lunches.
Soups are great kid-friendly, single-dish meals. Pack them full of nutrition with veggies, beans, lean proteins, and whole grains. You can jazz up classics or try something brand new!
Smooth Blended Soups
We love these warm, creamy soups. They’re delicious and you can fill them with all sorts of healthy ingredients. Once blended, the flavors come together and your kids will never know if you hid some extra veggies in there!
Make the most of the season with this butternut squash and carrot soup from EatingWell. This veggie-filled potato soup from The Mediterranean Dish is flavored with cumin, paprika, and turmeric.
Classic Soups
Everyone loves a steaming bowl of chicken noodle soup. If you feel like making it at home, try this recipe from Taste of Home. It has great instructions, fun variations, and helpful hints for making this kid-friendly classic.
Do you have fond memories of eating chili as a kid? Make some new memories with your family with this easy, kid-friendly recipe from Simply Full of Delight. If you have a budding chef in the house, invite them to help.
Dipping for the Win
What goes great with soup? Anything you can dip in it. Toast, bread sticks, sliced grilled cheese sandwiches, tortilla chips, and crackers are all good choices. Dipping might be a little messy, but it’s fun and a great way to add some whole grains to the meal.
If you’d rather drop than dip, choose croutons or oyster crackers.
Fall-ing into Late Summer Fruits
Fall-ing Into Late Summer Fruits
August brings back-to-school, family outings, and the first hint of cooler temperatures. It is also a special time for delicious seasonal produce. From late-summer specialties to fall favorites, you’ll find a lot to love at your local farmer’s market, produce stand, or grocery store this time of year.
Take Your Pick
Apple season begins in August, with some orchards opening for the serious business of family apple-picking adventures. With varieties ranging from classic Red Delicious and Granny Smith to family favorites like Honeycrisp and Gala, Virginia has apples for everyone.
You and your kid-chef can eat your apples fresh or do a little family baking. Try this kid-friendly apple pie recipe from The Spruce. Is applesauce a family favorite? Try this super-simple recipe from Super Healthy Kids or punch up the nutrition with this veggie-added recipe from The Natural Nurturer.
Even though all eyes are on apples, don’t miss out on other late-summer fruits. Peaches, pears, nectarines, plums, grapes, cantaloupe, and watermelon are also in season. Try this old-fashioned peach cobbler recipe from Kitchen Fun with My 3 Sons – it only uses seven ingredients!
Pack a Snack
Fruit makes a great addition to a school-day snack. Some kids love a crisp apple or a bunch of grapes. They’re easy to pack and easy to eat. Cut juicier fruits like peaches, cantaloupe, and watermelon into cubes. Pop the cubes into a reusable container and you’ve got a healthy snack on the go.
These fruits also pair well with other kid-friendly foods. Stir some fresh fruit into vanilla yogurt and add some mini dark chocolate chips. Send along a little granola to sprinkle on the top.
If you’re looking for something different, try this creative, delicious, fruit sushi recipe from Rachel at KidsActivities.com. Not only is it a great way to eat fruit, but it’s also a fun cooking project for you and your kid chefs. Make it a day ahead and tuck it into an insulated bag for mid-day snacks.
Packing a Healthy Picnic
Packing a Healthy Picnic
What’s better on a beautiful day than a picnic with your kids? All you need is a nice, shady spot with plenty of room to play and you’re set for a fun family outing.
Packing a fun picnic with your miniature chefs is part of the experience and can increase their willingness to consume healthy options! In addition to your family favorites, we’ve prepared a few options to get the food and fun in the sun started.
Tuck a few of our favorites into your picnic basket to keep everyone full and happy.
Fruits and Veggies
It’s all about presentation. Try making fruit skewers. Kids love food on a stick, and you can use their favorite fruits. Pushing the fruit off the skewer into a bowl before eating is one of the best parts!
You can make a simple fruit skewer with strawberries, blueberries, melon, kiwi, peaches, and other seasonal favorites. If your family is a little more adventurous or you’d like to make something for the adults in the family, try this recipe for Caprese Skewers from Eat This, Not That! Adding some veggies, cheese, herbs, and tangy balsamic vinegar makes this recipe a winner.
You can also pack delicious dips for raw fruits and veggies. We’ve talked before about the wonders of hummus. It goes great with all sorts of veggies, from carrot sticks to bell pepper slices. Other kid-friendly dipping options include salsa and herbed yogurt. Arrange your fruits and veggies for dipping in a muffin tin instead of on a tray. Everything at a picnic needs to be tip-resistant!
Salads
Use fun, kid-friendly shaped pasta, and pack it full of fresh veggies like bell peppers, broccoli, and cherry tomatoes. Add some chickpeas and a little feta cheese if you like.
Cold pasta salads taste great with a light dressing. Try like this vinaigrette from Julie Blanner. Bring bowls for serving to minimize spills.
Snacks
Try healthier versions of traditional favorites. If your family loves chips, try baked versions. If you’re feeling ambitious you can make your own baked potato chips with this recipe from Taste of Home.
Pump up the nutrition in your chocolate chip cookies by using whole grains. This recipe from Better Homes and Gardens features whole wheat flour, rolled oats, barley flour, oat bran, and wheat bran. This recipe calls for walnuts, but nut-free families can simply leave them out.
Healthy Popsicles to Make with Kids
Healthy Popsicles to Make with Kids
The weather is getting warm and we’re all starting to think about frozen treats! Popsicles are a tried and true way to cool down on a hot day. You can make them at home, kids can help, and they can be part of a healthy diet.
The popsicle was invented in 1905 by accident by an 11-year-old boy. He stirred up some soda powder, sugar, and water with a wooden stick. Fortunately for all of us, he forgot his creation and it stayed outside in the cold overnight. In the morning, he enjoyed the very first popsicle.
Now we think of popsicles coming from the frozen food aisle of the grocery store. They’re too often filled with high fructose corn syrup, artificial flavors, and colors not found in nature.
It’s time for popsicles to get healthy! Homemade popsicles of the past were usually just frozen Kool-Aid, but we can do so much more with this frozen treat. Here are some ideas for making delicious, nutritious popsicles with your kids.
Equipment
You don’t need anything fancy; just a blender, molds, and sticks. We like silicone or stainless steel molds as planet-friendly alternatives to plastic. Buy food-grade sticks instead of those designed for arts and crafts. Clear some space in your freezer and you’re ready.
Healthy Ingredients
If you want a classic popsicle, use fresh orange juice and make a treat filled with Vitamin C. No extra sugar required.
Try combining pureed fruit with juice for a great texture. You can use any fruits you like. We love strawberries, blueberries, blackberries, and watermelon. In addition to orange juice, try lemon, guava, or grape juice.
Whole fruit is filled with vitamins, antioxidants, and fiber. Your fruit purees are as nutritious as they are delicious!
Puree your fruit, add juice, and mix. Add some small chunks or strips of fruit for texture. Pour into molds and freeze.
If you find that your popsicles aren’t quite sweet enough, add a touch of honey (not for children under the age of two) or maple syrup.
Are you a fan of creamy popsicles? Add some yogurt to your mix. It gives your treats a nice boost of protein and probiotics. You can add flavor and creaminess with coconut milk. Toss a banana into your puree and get some potassium with your creamy texture.
Here are a few recipes to get you started on your homemade popsicle adventure.
Strawberry Watermelon Popsicles from One Lovely Life
Choose from one to seven layers for these Rainbow Popsicles from The First Year
Three Cheers for Vitamin C!
Three Cheers for Vitamin C!
Think back to your childhood. What’s the very first vitamin you learned about? Chances are pretty good that it was vitamin C. We all need our daily dose of this nutrient, but why? How is vitamin C good for us and how do we get it?
Vitamin C plays a role in our metabolism, immune system, eye health, and may even keep wrinkles at bay. It helps our bodies’ tissues develop and repair and keeps our teeth and bones healthy and strong. It’s one of the many nutrients that assist in our bodies’ most basic functions.
Vitamin C is also an antioxidant that protects the cells in our bodies. It may help prevent some forms of cancer and heart disease. It’s a powerhouse vitamin worthy of its universal acclaim.
What makes it even better? The foods we eat provide plenty of this healthy nutrient.
Getting enough vitamin C is simple. A ¾ cup glass of orange juice has a whopping 97 milligrams. Don’t like citrus? No problem. Half a cup of red bell pepper has 95 milligrams. A cup of cooked broccoli has 74 mg, and a cup of cantaloupe 59 mg.
Your little ones up to age 13 don’t need as much of this vitamin each day as older teens and adults. Just half a cup of orange juice gives their growing bodies all the benefits of this amazing vitamin.
Vitamin C may be the most kid-friendly vitamin there is, packed into foods most children love. It’s in so many delicious foods that it’s easy for even the choosiest eater to get plenty in their daily diet. Add some strawberries to a smoothie. Use bell peppers and broccoli to dip up hummus. Make some homemade lemonade or lemon infused water.
At Fairfax Food Service, we make sure to include fruits and veggies with our meals to help your children get their daily dose of vitamin C. Three cheers for this notable nutrient!
Healthy Snacks to Make with Kids
Healthy Snacks to Make with Kids
Many of us are trying to make healthy food choices after all the treats and goodies during the holidays. It’s also the time of year when the weather can limit outdoor playtime. So what’s the solution? Making delicious, healthy snacks with the kids!
Making homemade snacks doesn’t have to be complicated or time-consuming. Use food that you already have on hand and give your little chefs the opportunity to participate.
Start with a classic. Everyone loves hot chocolate on a chilly day. You can use a mix or make your own. Have your little ones help with the dry ingredients while you handle the stove or microwave.
To boost the nutrition in your hot chocolate, try an add-in. Cinnamon is a kid-friendly spice with lots of anti-oxidants. A little maca powder will add depth to the flavor of your drink as well as fiber, vitamins, and minerals.
You can even try adding a pinch of cayenne to your hot chocolate. It gives the creamy drink a little kick of flavor and may improve digestion and clear congestion.
If you’re making your own hot chocolate, try using raw cacao powder. It will need some extra sweetening, but is packed with anti-oxidants, fiber, iron, potassium, and magnesium. It even has a good amount of protein.
Not sure where to start with homemade hot chocolate? Here are some recipes from Allrecipes to inspire you.
One of our favorite ways to pack nutrition into snacks is by making hummus. This kid-friendly Middle Eastern dip can be flavored with roasted red peppers, spinach, or sweet potatoes. Use fresh fruit and veggies or pita chips for dipping.
Most hummus recipes are quick and easy. Little ones can help measure and gather ingredients. Older kids can help add ingredients to the food processor. Teenagers might surprise you and come up with ingenious recipes of their own.
Time in the kitchen is time well spent. Your kids will enjoy the time together and when they’re old enough, they can start cooking healthy snacks for you!
Pumpkin Power
Pumpkin Power!
With the crisp days of fall, our thoughts turn to pumpkins. They’re everywhere! Decorating homes and porches, carved as jack-o-lanterns, and made into delicious pies. And we can’t forget pumpkin spice…everything!
But did you know that humble pumpkins are healthy vegetables that you and your kids will love? It doesn’t have to be made into a sugary dessert to taste great and pack nutrition into a snack or meal.
Like other orange veggies like carrots and sweet potatoes, pumpkins are a great source of vitamin A. All vitamins are best absorbed through food rather than supplements and vitamin A supports eye, heart, and kidney health.
Pumpkins are also rich in potassium, which promotes bone health, and fiber, which supports a healthy digestive system.
There are lots of ways to use pumpkins as part of your regular meal and snack rotation. Some of our favorite ways to use them are in muffins and creamy pumpkin soup. It is also a great ingredient in a stir-fry, a smoothie, a curry, a quick bread, or even added to mashed potatoes.
Pumpkins are quite easy to grow in your home garden. They’re easy to find in the fall and last a long time stored in a cool place. When fresh ones are out of season, use canned in your recipes instead. It still packs a nutritious punch.
It’s time to think of this versatile veggie as a year-round part of a healthy diet for the whole family!
What are your favorite ways to eat pumpkins? If you have a favorite recipe, share it with us!
Kid Chefs and Summer Treats
Kid Chefs and Summer Treats
Yogurt Bowls
Kids love to be a part of creating summer treats. When your child can help choose ingredients they’re more likely to try something different and healthy.
So try replacing ice cream with a yummy yogurt bowl! Gather a few ingredients for your child to choose from and allow them to help assemble their treat. Not only does your child get a healthy treat, you enjoy a fun activity together.
Here are a few suggestions for ingredients to try.
Yogurt: Greek Vanilla, Lo-Fat Vanilla, Strawberry, Coconut Based Vanilla
Fresh Fruit: Strawberries, Blueberries, Raspberries, Banana, Mango
Toppings: Mini Dark Chocolate Chips, Shredded Coconut, Granola, Rice Chex Cereal, Pumpkin Seeds, Craisins
Drizzles and Sprinkles: Honey*, Nutella, Cinnamon, Chia Seeds, Rainbow Sprinkles
*Only use honey if your tiny chef is over 2 years old
Flavor Infused Water
Strawberry, Cucumber, and Mint Water Recipe
Infused water is a great hydration choice for both children and adults. It adds nutrition and flavor to water and makes it easier to get the fluids we all need to stay healthy and active.
Your little ones can tear up mint leaves and help mix ingredients into the water for this summer treat while you handle the slicing.
Choose your favorite ingredients
Crushed or sliced strawberries
Sliced cucumbers
Torn mint leaves
Directions
Mix your chosen ingredient with water
Refrigerate overnight for a more flavorful infusion. Strain into your child’s favorite insulated water bottle. This is another step your young chef can help with – just be sure to strain over the sink!
Your kids will love the taste and drink more water and you’ll love the nutrition boost they get with their hydration.
Head over to our From the Kitchen page for Fairfax Foods news and the latest article on healthy foods for healthy families.
