Print and try these quick, nutritious snacks and meals made with inexpensive ingredients. Little ones can help with many of the steps, such as measuring, stirring, and mashing.
Bert & Ernie’s Saturday Morning Pancakes
If you don’t have whole-wheat flour, 1 cup of just white flour will work!
- 1 Tbsp oil
- 1 6-oz. container plain fat-free yogurt
- 2 eggs
- ¼ tsp. cinnamon
- 1 tsp. baking soda
- 2/3 cup whole wheat flour
- 1/3 cup white flour
- 2 bananas
- a handful of blueberries or strawberries (optional)
- Mix dry ingredients, then stir in yogurt and eggs.
- Mash bananas and add, stir till smooth. Stir in extra fruit, if desired.
- Fry in oiled pan over medium heat until bubbles appear at edges, then flip.
Grover’s Adorable Little Lentils
Lentils are a cost-effective source of protein for growing bodies, and lentil soup can be a comforting one-pot meal.
- 2 carrots, chopped
- 2 celery ribs, chopped
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 Tbsp oil
- Pinches of salt and pepper, to taste
- 2 ¼ cups dried lentils
- 1 14.5 oz can diced tomatoes
- 11 cups water or broth
- 2 cups dry pasta (a small shape such as orzo or ditalini)
- 10 cups fresh spinach (or 2 cups frozen)
- Sautee vegetables and garlic over medium heat until soft (5-8 minutes).
- Add tomatoes and simmer 8 minutes.
- Add salt, pepper, water or broth, and lentils, bring to boil, then simmer 30 minutes.
- Add pasta and spinach; simmer another 8 minutes.
Rosita’s Mango Salsa
Frozen fruit is as delicious and nutritious as fresh—and is usually less expensive.
- 2 cups diced mango (fresh or frozen)
- ¼ cup chopped onion
- 1/3 cup diced bell peppers
- 3 Tbsp. chopped jalapeño pepper (optional)
- 1 garlic clove, minced
- Juice from 2 limes
Combine all ingredients and enjoy!
Here’s a filling, protein-packed snack.
- 1 15-oz. can chickpeas
- 1/3 cup water
- 1/3 cup lemon juice
- 1 clove garlic, minced
- ½ cup tahini
- pinches of salt and pepper
- 1 sprig parsley (or a large pinch of dried parsley)
Put all ingredients in blender and blend at high speed until smooth. Offer vegetable slices or whole-wheat crackers to dip in.
Cookie Monster’s Carrot Bites
You can make cookies healthier!
- ½ cup whole wheat flour (it’s healthier, but white will still work)
- ½ cup white flour
- ¼ tsp salt
- 1 tsp baking soda
- 1 tsp baking powder
- 6 Tbsp oil
- 1 cup brown sugar
- 1 egg
- ½ cup raisins
- ¾ cup grated carrots
- ½ cup chopped walnuts (optional, check for nut allergies)
- ½ cup oats
- Mix together the first five ingredients, then add the rest.
- Place dough on cookie sheet by rounded teaspoonfuls.
- Bake at 350° F for 15 minutes.