Ten Healthy Foods For Picky Eaters

It’s back-to-school time, and we all know what that means…picky-eater season officially begins! Play the trump card with these delicious, healthy recipes your pickiest eater won’t be able to resist…thanks to MyRecipes.com.

Blueberry and Maple-Pecan Granola Parfaits

Kids will love to assemble their own parfaits.

Yield: 4 servings (serving size: 1 parfait, including 1/4 cup maple-pecan granola)

Ingredients

2  cups  vanilla fat-free yogurt

2  cups  blueberries

1  cup  Maple-Pecan Granola (recipe below)

Preparation

Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.

Nutritional Information

Calories: 283 (18% from fat)

Fat: 5.6g (sat 0.8g,mono 2.8g,poly 1.8g)

Protein: 8.8g

Carbohydrate: 50.9g

Fiber: 3.7g

Cholesterol: 2mg

Iron: 1.1mg

Sodium: 106mg

Calcium: 242mg

Maple-Pecan Granola

Ingredients

2  cups  regular oats

1/2  cup  pecan pieces

1/2  cup  maple syrup

1/4  cup  packed brown sugar

2  tablespoons  canola oil

1/8  teaspoon  salt

Cooking spray

Preparation

Preheat oven to 300°.

Combine oats and next 5 ingredients (through salt); spread on a large jelly-roll pan coated with cooking spray. Bake at 300° for 1 hour, stirring every 15 minutes. Cool completely.

Note: Store in an airtight container for up to one week.

Guacamole Chicken Wraps

Lettuce leaves line the tortillas, keeping the wraps fresh. Because of the generous amount of lime juice, the guacamole doesn’t discolor.

Yield: 4 servings (serving size: 1 wrap)

Ingredients

2  tablespoons  fresh lime juice

1/4  teaspoon  salt

1  ripe peeled avocado

1/2  cup  chopped seeded plum tomato

4  green leaf lettuce leaves

4  (8-inch) fat-free flour tortillas

2  cups  shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces) (recipe below)

Preparation

Place first 3 ingredients in a medium bowl; mash with a fork until smooth. Stir in tomato.

Place 1 lettuce leaf on each tortilla; spread about 1/4 cup avocado mixture on each lettuce leaf. Top each serving with 1/2 cup Grilled Lemon-Herb Chicken. Roll up. Wrap in foil or parchment paper; chill.

Nutritional Information

Calories: 300 (33% from fat)

Fat: 10.9g (sat 2.1g,mono 6g,poly 1.7g)

Protein: 21.1g

Carbohydrate: 30.2g

Fiber: 4.1g

Cholesterol: 50mg

Iron: 2.5mg

Sodium: 777mg

Calcium: 22mg

Grilled Lemon-Herb Chicken

If your grill is large enough, cook two chickens at the same time to feed a larger group or just to have more leftovers for quick lunches. Refrigerate leftover chicken for up to three days. Butterflying the chicken is easier to do with strong kitchen shears than with a knife.

Yield: 5 servings (serving size: about 4 ounces meat)

Ingredients

1  (5-pound) roasting chicken

2  tablespoons  chopped fresh parsley

1  tablespoon  chopped fresh thyme

3  tablespoons  fresh lemon juice

1  teaspoon  salt

1/2  teaspoon  freshly ground black pepper

Cooking spray

Preparation

Remove and discard giblets and neck from chicken. Rinse chicken with cold water, and pat dry. Trim excess fat. Place chicken, breast side down, on a cutting surface. Cut chicken in half lengthwise along backbone (do not cut through breastbone). Turn chicken over. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.

Combine parsley, thyme, juice, salt, and pepper; rub mixture under loosened skin and over breast and drumsticks. Gently press skin to secure. Place chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes.

Preheat grill to medium heat.

Place chicken, skin side up, on grill rack coated with cooking spray. Grill 55 minutes or until a thermometer inserted into meaty part of thigh registers 180°. Remove chicken from grill; cover and let stand 10 minutes. Remove and discard the skin.

Watermelon-and-Kiwi Skewers With Starry Strawberry Cream

The watermelon and kiwifruit can be cut up one day in advance. Thread the fruit onto skewers a few hours before the party. The strawberry cream is best when prepared only a few hours prior to serving.

Yield: 8 servings (serving size: 3 skewers and 2 tablespoons sauce)

Ingredients

3/4  cup  sliced strawberries

1/2  cup  vanilla low-fat yogurt

1  tablespoon  1/3-less-fat cream cheese

1  teaspoon  fresh lemon juice

1/2  teaspoon  powdered sugar

24  (1/2-inch) watermelon balls

2  kiwifruit, each peeled and cut into 12 pieces

Preparation

Place first 5 ingredients in a blender; process until smooth. Cover and chill.

Thread 1 watermelon piece and 1 kiwi-fruit piece onto each of 24 skewers. Serve with sauce.

Note: To shape the kiwifruit as in the photo, cut a thin vertical slice off both ends of fruit, revealing the flesh. Peel by cutting vertical strips from one end to the other. Cut each kiwifruit lengthwise into quarters. Cut each quarter crosswise into thirds.

Nutritional Information

Calories: 40 (18% from fat)

Fat: 0.8g (sat 0.4g,mono 0.2g,poly 0.1g)

Protein: 1.3g

Carbohydrate: 7.6g

Fiber: 1.1g

Cholesterol: 2mg

Iron: 0.2mg

Sodium: 18mg

Calcium: 34mg

Fresh Tomato-Pesto Pizza

What kid doesn’t love pizza? This recipe gets a five-star rating from reviewers!

Yield: 8 servings

Ingredients

Pesto:

4  cups  basil leaves

2  garlic cloves

1/4  cup  fat-free, less-sodium chicken broth

1  tablespoon  grated fresh Parmesan cheese

1  tablespoon  olive oil
Pizza:

1  (1-pound) Italian cheese-flavored pizza crust (such as Boboli)

3  cups  chopped seeded tomato (about 2 pounds)

3  garlic cloves, thinly sliced

1  cup  (4 ounces) shredded provolone cheese

1/4  cup  thinly sliced basil leaves

Preparation

Preheat oven to 475°.

To prepare pesto, place 4 cups basil leaves and 2 garlic cloves in a food processor, and pulse 5 times or until coarsely chopped. With processor on, add broth, Parmesan, and oil through food chute; process until well-blended.

To prepare pizza, place pizza crust on a baking sheet. Spread pesto over crust, leaving a 1/2-inch border; top with the tomato, garlic slices, and provolone. Bake at 475° for 12 minutes or until the cheese melts. Sprinkle with 1/4 cup basil. Cut the pizza into 8 wedges.

Nutritional Information

Calories: 242 (33% from fat)

Fat: 9g (sat 3.8g,mono 3.7g,poly 1g)

Protein: 11g

Carbohydrate: 29.1g

Fiber: 1.7g

Cholesterol: 10mg

Iron: 2.5mg

Sodium: 458mg

Calcium: 307mg

Oat Bran Muffins

(Or, you can just tell your kids they’re “yummy sweet and tasty muffins”!)

Yield: 28 muffins (serving size: 1 muffin)

Ingredients

1  cup  all-purpose flour

1  cup  whole wheat flour

1 3/4  cups  oat bran

3/4  cup  packed brown sugar

1/3  cup  nonfat dry milk

1/4  cup  flaxseed

4  teaspoons  ground cinnamon

2  teaspoons  baking soda

2  teaspoons  baking powder

1/2  teaspoon  salt

2  cups  shredded carrot

2  cups  chopped Granny Smith apple

1  cup  raisins

1  cup  fat-free milk

1/4  cup  canola oil

2  teaspoons  vanilla extract

3  large egg whites

1  thin-skinned orange, unpeeled and quartered

Cooking spray

Preparation

Preheat oven to 375°.

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 8 ingredients (all-purpose flour through salt) in a large bowl, stirring well with a whisk. Stir in carrot, apple, and raisins.

Combine milk, oil, vanilla, egg whites, and orange in a blender or food processor; process until smooth. Make a well in center of flour mixture; add milk mixture; stir just until moist.

Spoon 3 tablespoons batter into each of 28 muffin cups coated with cooking spray. Bake in batches at 375° for 20 minutes or until muffins are browned and spring back when touched lightly in center. Remove the muffins from pans immediately, and place on a wire rack.

Nutritional Information

Calories: 114 (22% from fat)

Fat: 2.8g (sat 0.3g,mono 1.3g,poly 0.8g)

Protein: 3.5g

Carbohydrate: 22.6g

Fiber: 3g

Cholesterol: 0.0mg

Iron: 1.1mg

Sodium: 188mg

Calcium: 61mg

Smoothies

Help the kids make their own and give them fun and silly names!

Yield: Makes two smoothies (serving size: 2 cups)

Ingredients

1  mango (peeled, pitted, and coarsely chopped)

1 1/4  cups  plain low-fat yogurt

4  tablespoons  honey

1  tablespoon  fresh lime juice

1/4  teaspoon  freshly grated lime zest

1  banana (peeled, and chopped)

10  medium strawberries (washed, and hulled)

1  tablespoon  fresh lemon juice

1/4  teaspoon  freshly grated lemon zest

Preparation

In a blender, whirl the mango; 3/4 cup plain low-fat yogurt; 2 tablespoons honey; the fresh lime juice; 2 ice cubes; and the freshly grated lime zest until smooth. Divide mango-lime smoothie between 2 straight-sided glasses and set aside.

Rinse blender, then whirl the banana; the strawberries; 1/2 cup plain low-fat yogurt; 2 tablespoons honey; the fresh lemon juice; 2 ice cubes; and the freshly grated lemon zest until smooth. Layer banana-strawberry smoothie onto mango smoothie, gently spooning mixture around inside edge of each glass to create a clean horizontal line.

Note: Nutritional analysis is per smoothie.

Nutritional Information

Calories: 408 (7% from fat)

Protein: 9.6g

Fat: 3.3g (sat 1.7)

Carbohydrate: 94g

Fiber: 5.4g

Sodium: 109mg

Cholesterol: 8.5mg

Mini Frittatas With Ham And Cheese

Bake these bite-sized frittatas in a miniature muffin pan. They taste great hot or at room temperature, so you can make them in advance.

Yield: 8 servings (serving size: 3 frittatas)

Ingredients

Cooking spray

1/2  cup  finely chopped onion

2/3  cup  chopped reduced-fat ham (about 2 ounces)

1/3  cup  (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese

2  tablespoons  chopped fresh chives

1/8  teaspoon  dried thyme

1/8  teaspoon  black pepper

4  large egg whites

1  large egg

Preparation

Preheat oven to 350°.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.

Nutritional Information

Calories: 39 (30% from fat)

Fat: 1.3g (sat 0.5g,mono 0.2g,poly 0.1g)

Protein: 4.4g

Carbohydrate: 2.3g

Fiber: 0.4g

Cholesterol: 32mg

Iron: 0.2mg

Sodium: 121mg

Calcium: 80mg

Boiled Edamame

Edamame is fun to eat, popping the beans from the pods for a delicious and healthy snack, and can be served hot or cold.

Yield: Makes 6 to 8 servings

Ingredients

3  quarts water

1  teaspoon  salt

2  pounds  frozen soybeans in pods

Preparation

In a 5- to 6-quart pan over high heat, bring about 3 quarts water and 1 teaspoon salt to a boil. Add 2 pounds frozen soybeans in pods and cook until beans inside pods are tender to bite (break a pod open to test), about 5 minutes. Drain and sprinkle with additional salt to taste. Serve warm or cover and chill up to 4 hours.

Nutritional Information

Calories: 13 (92% from fat)

Protein: 9.4g

Fat: 1.3g (sat 0.0)

Carbohydrate: 9.4g

Fiber: 6.7g

Sodium: 145mg

Cholesterol: 0.0mg

Apricot-Almond Granola

“I like to have a batch of granola on hand during the hectic holidays. It makes a great portable snack with lots of fiber and is also good served on yogurt or reduced-fat ice cream.” –Jennifer Sransky, Birmingham, Alabama

Yield: 6 cups (serving size: 1/3 cup)

Ingredients

2 3/4  cups  regular oats

1/2  cup  slivered almonds

1/2  cup  dried cherries

1/2  cup  coarsely chopped dried apricots

1/3  cup  coarsely chopped walnuts

1/3  cup  golden raisins

1/2  cup  honey

1/3  cup  butter, melted

Preparation

Preheat oven to 350°.

Combine oats, almonds, and next 4 ingredients (through raisins) in a medium bowl. Combine honey and butter. Drizzle honey mixture over oat mixture; toss to coat. Spread mixture in a single layer onto a jelly-roll pan. Bake at 350° for 15 minutes; stir. Bake an additional 10 minutes or until lightly browned. Cool completely on pan. Break into pieces.

Nutritional Information

Calories: 164 (33% from fat)

Fat: 6g (sat 2g,mono 2g,poly 1.6g)

Protein: 3.3g

Carbohydrate: 25.4g

Fiber: 2.6g

Cholesterol: 7mg

Iron: 1mg

Sodium: 20mg

Calcium: 25mg

Sweet Potato Fries

Sweet potatoes are high in beta-carotene and deliciously sweet, crispy and tender when made into fries! Serve with a dip made of Greek yogurt and a little Ranch dressing.

Prep: 10 min., Stand: 5 min., Grill: 4 min.

Yield: Makes 4 servings

Ingredients

1 1/2  pounds  sweet potatoes (about 3 medium-size)

Vegetable cooking spray

1/2  teaspoon  seasoned salt

Preparation

1. Pierce sweet potatoes several times with tines of a fork. Place on a microwave-safe plate; cover with damp paper towels. Microwave at HIGH 6 to 8 minutes or until tender. Let stand 5 minutes. Peel and cut in half lengthwise. Cut into (1/2- x 3-inch) strips. Coat evenly with vegetable cooking spray, and sprinkle evenly with salt.

2. Coat cold grill cooking grate with cooking spray, place on grill over medium-high heat (350° to 400°). Place potato strips on grate.

3. Grill potatoes, covered with grill lid, for 1 to 2 minutes on each side or until grill marks appear on fries.

Note: For testing purposes only, we used a 1,100-watt microwave oven.

Filed Under Breakfast Recipe, Desserts, Diet News, Diet Tips, Drink Recipe, Lunch Recipe, Recipe of the Week, Side Dish Recipe, Snack Recipe, What's New 

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