1. Healthy Eating With Children
Sara Brueck Nichols
September 2012
Rules for Eating With Children:
 Serve 1 thing you know they will like
 Set a minimum expectation (ex: 1 bite of everything on the table, sit at table until all are done)
 Don’t use food as a bribe
 Give small portions, allow seconds, don’t force plate clearing
 Food is fuel – not good or bad
 Don’t order off the kid’s menu when eating out
 Make eating an experience – grow, plan, shop, prepare & eat together
 Have regular mealtimes & eat at a table
 Make food as healthy as possible
 Treats v. Snacks – treats are occasional food; snacks are refueling food
 Treats, Desserts & Comfort Food – should be homemade
 Set up your family “Food Rules”
Breakfast:
Cook regular oats with cinnamon, ginger or nutmeg and a few handfuls of berries.
Create smoothies with a variety of fruits & veggies – let children create “recipes”
Scrambled eggs or omelettes are great ways to include vegetables in morning meals (stir in shredded
carrots, zucchini, pureed cauliflower, etc)
Whole wheat grilled cheese, whole wheat peanut butter & banana or whole wheat toast with cottage
cheese are good “portable” breakfast ideas
Pumpkin Oatmeal
(The Essential New York Times Cookbook)
1/4 tsp ground allspice
1/4 tsp nutmeg
1/2 tsp ground cinnamon
1/8 tsp ground ginger
1/4 c. packed brown sugar
1 c. pumpkin puree (or peach puree or cooked sweet potato puree)
2 c. milk or milk substitute
2 1/2 c. water

2. 1 1/2 c. steel cut oats
3/4 tsp salt
Toast spices in large saucepan over low heat, stirring occasionally, until fragrant - about 2 minutes. Stir
in brown sugar, add pumpkin and stir. Add the milk and water, raise the heat and bring to a simmer. Stir
in the oats and simmer over medium heat until tender but not mushy - 25-30 minutes. Stir in salt.
Keeps for several days in the fridge and reheats excellently.
Serves 4.
Baked Oatmeal
3 c. oatmeal (not quick-cooking)
2/3 c. brown sugar
2 TB ground flax
2 tsp. cinnamon
1 tsp. baking powder
1 tsp. salt
1 c. skim milk or milk substitute
2 eggs
2 tsp. vanilla
3/4 - 1 c. chopped fruit (cranberries, dried cranberries, raisins, whole blueberries, dried apples, chopped
apples, raspberries, etc.)
Mix dry. Mix wet. Add wet to dry. Bake in greased 9x13" pan at 350 for 30-40 minutes. Serve with a little
milk. (If you don't like the "crunchy" edge textures, bake in a 9x9 square pan. Refrigerate and
reheat leftovers.
Whole Grain Pancakes
(Gourmet Cookbook)
1 ¼ c. whole wheat flour
1/3 c. ground flax
1 TB sugar (optional)
2 tsp baking powder
1 tsp salt
2 large eggs, separated
¼ c. unsweetened applesauce
1 ½ c. milk or milk substitute
Whisk together dry ingredients in a large bowl. Whisk together liquids. Add to flour mixture, whisking
until smooth. Let batter stand for 5 minutes to allow flour to absorb liquid (batter will thicken – add milk
if necessary).
Beat egg whites in a large bowl with an electric mixer until they just hold stiff peaks. Gently fold into
batter. Cook on a nonstick skillet in batches of 4. Serves 4.

3. Lunch/Dinner:
Snobby Joes
1 cup uncooked lentils
4 cups water
1 tablespoon olive oil
1 medium yellow onion, diced small
1 green pepper, diced small (optional)
2 cloves garlic, minced
1 Tablespoons chili powder
1 1/2 teaspoons oregano
1 teaspoon salt
8 oz can tomato sauce
1/4 cup tomato paste
3 tablespoons maple syrup
1-2 tablespoons yellow mustard (wet mustard)
4 to 6 whole wheat buns
Directions
Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling,
lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.
About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat.
Sauté the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and sauté a
minute more.
Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato
paste. Cook for about 10 minutes. Add the maple syrup and mustard and heat through.
Turn the heat off and let sit for about 10 minutes, so that the flavors can meld, or go ahead and eat
immediately if you can’t wait. Serve on the buns.
Veggie Mac-n-Cheese
1 small head cauliflower, cut into large pieces
Onion powder
Garlic salt
Nutmeg (dash)
Cheddar cheese (medium or sharp best matches the cauliflower)
Whole wheat penne or macaroni
Steam cauliflower until it is very soft. Puree with a little chicken broth while still warm until very smooth.
Season to taste with onion powder, garlic salt, nutmeg and a dash of pepper. Add to saucepan. Stir in
shredded cheese to taste. Thin with a little milk if necessary. Toss with pasta. *Optional - add roasted
tomatoes or substitute half of the cauliflower puree with carrot or butternut squash puree.

4. Pumpkin Pasta
1 c. pumpkin
½ c. chicken or vegetable broth
Sage, nutmeg, salt & pepper to tast
¼ c. shredded parmesan cheese
8 oz. whole wheat penne or macaroni
Cook pasta as directed. Combine pumpkin, broth & seasonings in a saucepan – heat until almost boiling.
Reduce heat to low. Add parmesean. Stir until melted all the way through. Toss with pasta.
Roasted Cauliflower “Popcorn”
1 head cauliflower, cut into bite-sized florets
Olive oil
Salt
Pepper
Shredded Parmesean or Romano cheese (or a blend of any hard, shredded cheese)
Line a baking sheet with tinfoil. Preheat oven to 450. Toss cauliflower pieces with 1 T. oil, or until very
lightly coated (or spritz it on). Salt and pepper to taste. Roast in oven for 20 minutes or until cauliflower
is just beyond crisp tender and starting to turn golden brown. Remove from oven and sprinkle cheese on
top. Serve warm.
Penne with Tomato Cream
1 TBSP olive oil
1 small onion, chopped
1 garlic clove, finely chopped
1/8 to 1/4 tsp crushed red pepper
1 can (28 oz) tomatoes in puree, coarsely chopped
1/2 tsp salt
1/2 cup cream or whole milk
1 cup frozen peas
1 cup fresh steamed zucchini, mushrooms or green beans
1 pkg (16 oz) whole wheat penne or rotini
1/2 cup loosely packed fresh basil leaves, thinly sliced
1. In nonstick 12-inch skillet, heat oil over medium heat. Add onion and cook until tender, about 5
minutes. Add garlic and crushed red pepper; cook until garlic is golden, about 30 seconds longer. Stir in
tomatoes with their puree, and salt; heat to boiling over high heat. Reduce heat and simmer until sauce
has thickened, 15 to 20 minutes. Stir in cream and peas (vegetables); heat to boiling.
2. Meanwhile, in large saucepot, cook pasta as label directs. In warm serving bowl, toss pasta with
sauce and sprinkle with basil. Makes 4 main-dish servings.

5. “Fried” Rice
Stir fry dishes and fried rice are great ways to add in lots of vegetables while reducing individual flavor &
texture issues.
Broccoli, carrots, zucchini, mushrooms, snap peas, peas, peppers, etc. are great additions to brown rice.
Cooked Rice
Vegetables
Sauce/Seasonings
For a Mexican flair – heat brown rice, add in red peppers, corn, black beans & salsa. Sprinkle with
cheese.
For an Asian flair – heat brown rice, add in broccoli, carrots & snap peas & soy sauce. Sprinkle with
sesame seeds.
For a breakfast – heat brown rice, add in 2 large eggs, shredded cheddar cheese, zucchini & mushrooms.
Pineapple Fried Rice
1 pineapple, cored, peeled and cubed
Vegetable oil
1 small onion, finely diced
3-4 c. cold cooked brown rice
2 scallions, chopped
1-2 medium zucchini, chopped
1 c. peas, frozen
2 TB fish sauce
1 TB soy sauce
Heat small amount of oil in a large skillet. Add the onion and fry for 3-5 minutes. Add vegetables and rice
and toss well together. Continue to stir-fry until the rice is thoroughly heated. Add the chopped
pineapple and scallions. Season with fish sauce and soy sauce.
Treat
Brownies
3 oz. semisweet or bittersweet chocolate
½ c. carrot or pumpkin puree
½ c. spinach puree
½ c. firmly packed brown sugar
¼ c. unsweetened cocoa powder
2 TB butter
2 tsp vanilla extract
2 large egg whites
¾ c. whole wheat flour
1 tsp baking powder
½ tsp salt

6. Preheat oven to 350. Grease an 8x8 pan. Melt chocolate in double boiler or over low flame. Combine
melted chocolate, vegetables, sugar, cocoa powder, butter and vanilla. Whisk until smooth & creamy.
Whisk in egg whites. Stir in flour, baking powder and salt with a wooden spoon.
Pour the batter into the pan. Bake 35 to 40 minutes. Cool completely before cutting. Do not serve warm.