Now We're Cooking!
Kids love to cook. Knowing how to cook healthy meals helps kids stay fit and become knowledgeable about the foods they eat. Cooking helps kids build confidence, develop creativity, math skills and independence. It also encourages children to try new and different foods.
Healthy cooking is a fun activity for parents and children to do together. It is a great time to teach your child what it means to eat in a healthy way.
Below are two yummy recipes to try.
Veggie-Packed Healthy Spaghetti and Chicken Meatballs (serves 8)
Sauce:
2 (25.5-oz) bottles marinara or tomato sauce with no more than 50 calories per 1/2 cup (reserve 1/2 cup for meatballs)
1/2 cup finely chopped onion
1/2 cup chopped red or green bell pepper
1/2 cup sliced mushrooms
4 cloves of finely chopped fresh garlic
Meatballs:
1 lb 100% white meat ground chicken breast
1/4 cup 100% whole-wheat flour
3/4 cup seasoned whole wheat Italian bread crumbs
1/2 cup finely chopped broccoli
1/2 cup finely chopped onion
1/2 cup finely chopped white mushrooms
1/2 cup tomato or marinara sauce (reserved from the sauce)
3 egg whites
2 cloves garlic, finely chopped
1 tbsp finely chopped parsley
1 tsp dried basil
1/2 tsp oregano
1 tsp garlic powder
1 tsp onion powder
Spaghetti:
1 lb 100% whole-wheat spaghetti
1/2 cup freshly grated Parmesan cheese, for serving
Instructions:
Combine the sauce ingredients in a 10-quart pot and set over low heat. Do not allow the sauce to boil.
In a large mixing bowl, combine all the meatball ingredients and kneed well. Use your hands to make 14 to 18 meatballs. Heat frying pan and brown meatballs.
Transfer the browned meatballs to the pot with the sauce. Raise the heat to medium and simmer for 30 minutes until the meatballs are cooked through.
While the meatballs simmer, cook the spaghetti according to package directions. Drain and divide among 8 plates.
Top the spaghetti with equal portions of meatballs and sauce. Sprinkle each portion with 1 tbsp of Parmesan. Serve immediately.
Nutrition Facts:
1 serving
461 calories
80 grams carbohydrates
6 grams fiber
4 grams fat
30 grams protein
Strawberry Banana Protein-Rich Smoothie
Ingredients:
1 medium banana, peeled and quartered 
8 medium strawberries hulled and rinsed
1 cup low-fat or skim milk
1 container (6 ounce size) low-fat yogurt (For more Protein use Greek Yogurt)
1 tablespoon protein powder
Directions:
Combine all ingredients in a blender. Cover and blend until smooth. Chill if desired.
Nutrition Facts:
178 calories
3 grams fat
29 grams carbohydrates
10 grams protein per serving
This recipe is low in sodium and fat.