Research has shown that kids who help prep their own meals and snacks are more likely to actually eat those foods, and even ask for seconds—which can help instill them with healthy habits from a young age. These recipes from Shannon Payette Seip, co-owner of Bean Sprouts café, a hip, kid-friendly restaurant in Madison, Wis., and culinary veteran and cookbook author Holly Clegg make it easy for the younger set to lend a hand; older kids can help measure ingredients, little ones can pitch the parts into the blender or bowl. And moms and dads can sit back and enjoy the show.
Quick trail mixes:
Apple Pie a la Mode
Dried apples + cinnamon graham sticks + vanilla-covered raisins
Peanuts + dried banana chips + carob chips
Dried blueberries + dried cherries + frosted shredded wheat cereal
Dried pineapple + golden raisins + popcorn
Strawberry-covered pretzels + dried strawberries + dried raspberries
More kid-friendly recipes:
1 cup 2% reduced fat chocolate milk
2 tablespoons chocolate syrup
1⁄2 cup frozen vanilla yogurt
1⁄2 teaspoon vanilla extract
2 teaspoons malt powder
1⁄2 cup chopped ice
1. Combine all ingredients in a blender or food processor and blend until smooth. Yield: 2 cups.
Per serving (one cup): 240 calories, 5g fat, 20mg chol., 6g prot., 44g carbs., 1g fiber, 130mg sodium
Peanut Butter Snack Mix
3 tablespoons honey
2 tablespoons butter
3 tablespoons peanut butter
4 cups Chex cereal (assorted wheat and corn)
2 cups mini pretzels
1⁄3 cup peanuts
1. Preheat oven to 175˚F.
2. Combine honey, butter and peanut butter in a microwave-safe bowl and heat until smooth. Combine cereal, pretzels and peanuts in a large bowl. Pour peanut butter mixture over cereal mixture and toss to coat. Spread on baking sheet and bake for 11⁄2 hours. Yield: about 6 cups.
Per serving (one cup): 240 calories, 10g fat, 6g prot., 33g carbs., 3g fiber, 470mg sodium.