According to BBC News, children need to eat enough fat to support their development. However, this doesn’t mean that they should eat potato chips & doughnuts. Healthy fats, like those found in avocado & refined coconut oil, will give them the nutrients they need for optimal nerve & brain development. Below are some fun & easy ways to work healthy fats into breakfast recipes.
Green Avocado and Pear Smoothie
- 1 pear
- ½ avocado
- 2 tsp honey
- Handful fresh spinach
- ¼ tsp vanilla extract
- 1 tsp refined coconut oil
- ½ cup plain Greek yogurt
Combine the ingredients in a high-powered blender. Add a few ice cubes, and pulse the mixture until it is smooth.
Tater Tot Hash
If your child will eat eggs and potatoes, mix them together in this delicious hash.
- ½ package tater tots
- Coconut oil
Fry tater tots in coconut oil until they’re brown and crispy. Remove them from the pan, and then fry an egg, leaving the yolk slightly runny. Place the egg on top of the tater tots, and top it with a spoonful of salsa.
Kids love color. Adding a few different vegetables to these colorful recipes may help your children eat more healthfully. The more colors you incorporate into a meal, the more vitamins the meal tends to contain.
- 2 carrots
- 1 red pepper
- 1 scallion (optional)
- 1 package cream cheese
- Whole wheat tortillas
In a blender or food processor, chop the vegetables. Add the cream cheese and pulse until everything is combined. Spread the mixture onto whole wheat tortillas. Roll up the tortillas tightly, and then cut them at ¾-inch intervals to create pinwheels.
- 1 bag frozen corn
- 1 finely chopped green pepper
- 1 finely chopped red pepper
- 1 package cream cheese
- 1 tsp sugar
- ¼ cup heavy cream
Combine the ingredients in a saucepan over medium heat, stirring constantly until they’re heated through.
For dinner, you can put a healthy spin on basic comfort foods that kids love. Hide vegetables in these recipes to add nutrients without sacrificing taste.
Vegetable Chicken Nuggets
- 2 raw chicken breasts, cut into 1-inch pieces
- 1 cup raw spinach
- ½ zucchini, roughly chopped
- 2 carrots, cut into ½-inch pieces
- Coconut oil (for frying)
Chop the vegetables with the chicken in a food processor. Shape about 2 tablespoons of the mixture at a time into patties. Fry them in coconut oil at medium-high heat for approximately 4-6 minutes on each side or until they are heated through completely.
Zucchini and Squash Macaroni and Cheese
- 2 cups uncooked elbow macaroni
- 1 zucchini, shredded coarsely
- 1 TBSP coconut oil
- 1 small yellow onion, sliced into rings
- 4 cups peeled and cubed butternut squash
- 5 cups chicken broth
- ¾ cup milk
- 1 tsp salt
- 2/3 cup shredded cheddar cheese
- ¼ cup nutritional yeast
Cook the macaroni as directed on the package, adding the shredded zucchini to the pot after 5 minutes. Drain the zucchini and macaroni together. In a separate pan, sauté the onions in coconut oil until they are soft but not too brown. In another pot, boil the squash in enough broth to cover it. Cook the squash until you can pierce it with a fork, about 5 to 7 minutes. Drain the cooked squash, reserving about ½ cup of the broth. Blend the squash with the milk, reserved broth, onions and salt. In a large bowl, mix the cooked pasta and zucchini with the shredded cheddar cheese and nutritional yeast. Pour the squash sauce over it and stir it until it resembles creamy macaroni and cheese.