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Quick breakfast for when your child is on the go.

Prep time: 2 minutes

Ingredients:

• ¾ c. fruit-flavored, fat-free yogurt

• 1/3 c. oat bran

• 1/3 c. sliced peaches, canned in light syrup

• 1 tbsp. dried cranberries

Directions:

1. Layer peach slices in 16-oz. plastic cup.

2. Next, layer the yogurt on top of the peach slices.

3. Sprinkle dried cranberries on top of the yogurt.

4. Top with oat bran.

5. Serve immediately or cover and refrigerate until ready to eat.

Serves: 1 Serving size: approximately 1½ cup

Nutritional analysis (per serving):

206 calories

9 g protein

0 g fat

0 g sat. fat

44 g carbohydrate

3 g fiber

4 mg cholesterol

221 mg sodium

271 mg calcium

8.2 mg iron

Diabetic exchanges: 3 carbohydrate exchanges

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Reference link: http://kidshealth.org/parent/recipes/diabetes/d_breakfast.html

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Elite In-Home Personal Training is working with KQCA 58 on their Project Healthy Kids Camp and they featured us on their website.  Camp runs July 27 and 28.  If you are interested in attending click the link below or call 916.548.3083 for more information.

Project Healthy Kids Camp Event with KQCA my58 and other vendors!

http://www.kcra.com/my58-healthykids/index.html

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Children with lactose intolerance need to limit or avoid diary products so here are two recipes that can help you out.

Balsamic Tomato Chicken and Pasta

Prep time: 45 minutes

Ingredients:

  • 18 oz. chicken breast, cut into small pieces (1/2″square)
  • ½ c. onion, diced
  • 2 cloves garlic, minced
  • 2 cans (14.5 oz.) of diced tomato
  • 1½ c. sliced mushrooms
  • 1/3 c. balsamic vinegar
  • 1 tsp. basil
  • 1 tsp. oregano
  • ½ tsp. thyme
  • ½ tsp. rosemary
  • ¼ c. tomato paste
  • cooking spray
  • 3-1/3 c. cooked pasta

Utensils:

  • kitchen scissors
  • stove
  • measuring cup
  • measuring spoons

Directions:

  1. Spray a large skillet with nonstick cooking spray.
  2. Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
  3. Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
  4. Cook chicken over medium high heat until no longer pink.
  5. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
  6. Mix together well and simmer over medium low heat for 20 minutes.
  7. Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
378 calories
39 g protein
5 g fat
43 g carbohydrate
3 g fiber
88 mg cholesterol
748 mg sodium
51 mg calcium
3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

  • Use low-sodium canned tomatoes and tomato paste if you want to decrease the amount of sodium.
  • Add soy cheeses, such as mozzarella or parmesan.
  • If you want a thicker sauce, add more tomato paste.
  • If you want a thinner sauce, use less tomato paste.

 

Strawberry Smoothie

 Prep time: 10 minutes

Ingredients:

       ½ c. vanilla soy yogurt

       ½ c. strawberries

       2 ice cubes

       2 tsp. vanilla extract

Directions:

  1. Blend all ingredients in a blender until smooth.

Serves: 1

Serving size: 1 cup

Nutritional analysis (per serving):
102 calories
3 g protein
1.6 g fat
0 g sat fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
30 mg calcium
0.6 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you would like to make it sweeter, add sugar or artificial sweetener to taste.

 

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Reference link:

http://kidshealth.org/parent/recipes/lactose/li_balsamic_chicken.html

http://kidshealth.org/parent/recipes/lactose/li_strawberry_smoothie.html

Here are a couple meals/snacks that are nutritional and tasty for your children to eat.  The preparation steps can be found through the reference link.

Turkey avocado sandwich-

  • Whole wheat tortillas
  • 1 avocado mashed
  • Sliced deli turkey
  • Shredded carrots
  • Shredded lettuce
  • Shredded Monterey jack cheese

 

Chicken nuggets:

  • Skinless, boneless chicken breasts cut in 1-2 inch squares
  • Non-fat or low-fat buttermilk
  • Flour for dredging
  • Finely crushed corn flakes for dredging
  • Salt and pepper to taste

 

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Reference link:

http://www.kidapprovedmeals.com/article-nutritious-meals-for-kids.htm