Bomb Healthy Kid Recipes for Adults
By Alison Wickmann
We are all kids at heart, just with a lower metabolism. Don’t let this stop you from enjoying childhood classics.
Spinach Tomato Quesadillas
The classic quesadilla is not limited to the kid’s menu at Applebee’s. Dive into this elaborate quesadilla that oozes cheese.
- 1 large tomato, sliced
- 1½ cups spinach
- 1 tablespoon pesto
- ½ cup cheddar cheese, sliced
- 1 cup mozzarella, sliced
- 2 whole grain tortillas
- Grab a tortilla and spread a layer of pesto over half of it. You can make your own green pesto and red pesto too.
- Add a light layer of cheese slices (mixing the cheddar and mozzarella together).
- Add the tomato in slices, spinach and top it with another layer of cheese.
- Fold the second half of the tortilla and place in a pan.
- Heat on medium for about 4 minutes. If you want, place a pot on top of the quesadilla so that it flattens nicely.
- Flip and heat for another 4 minutes until the cheese has melted.
MAKE IT GLUTEN FREE: Use gluten-free tortillas.
Inspired by Hurry The Food Up.
Healthy Chicken Tenders
No deep fryer necessary. Bake these to crispy perfection.
- 1 cup panko breadcrumbs (or you can use regular breadcrumbs)
- ½ cup grated Parmesan cheese
- ¼ teaspoon garlic powder
- ¼ teaspoon thyme
- ¼ teaspoon parsley
- ¼ teaspoon paprika
- ¼ teaspoon salt
- ⅛ teaspoon pepper
- 1½ lb. chicken tenders
- ¼ cup olive oil
- Preheat oven to 400 degrees. Spray a baking sheet with nonstick cooking spray.
- In a shallow bowl mix the panko breadcrumbs, Parmesan cheese, thyme, parsley, paprika, salt and pepper and stir until combined. Set aside. Pour the ¼ cup olive oil into another shallow bowl.
- Dredge the chicken in the olive oil and then into the dry ingredients making sure both sides are coated. Place the tenders on the baking sheet.
- Bake for 25 minutes, flipping the tenders once (chicken should reach an internal temperature of 165 degrees F). Sprinkle with fresh parsley if you want and serve warm with ketchup or honey mustard dipping sauce.
Inspired by A Cedar Spoon.
Perfect Oven Baked Fries
Almost… almost… as tasty as McDonald’s fries. We must admit, a pretty great healthy alternative.
- 2 – 4 Organic Russet Potatoes, depending on size
- Seasonings of choice + salt
- Silicone Mat
- Preheat your oven to 425 F. Scrub your Potatoes clean, and peel them if desired.
- Chop your fries into any shape of your choice; wedges that are between ½” and ¾” are recommended.
- Toss your fries into a large bowl, sprinkle with any Seasonings and Salt you desire, and stir well.
- Place the seasoned fries onto a baking tray lined with a Silicone Mat, making sure they do not touch.
- Bake for 35 – 40 minutes, or until golden brown and crispy. Serve as desired.
Inspired by From My Bowl.
Healthy Mac and Cheese
Little bit of chicken broth and butternut squash will leave you feeling like a classy one.
- 2 cups uncooked elbow macaroni – whole wheat, low glycemic, gluten free… any will work!
- 1 tablespoon butter
- 1 small yellow onion
- 1 small butternut squash (4 – 5 cups cubed)
- 5 cups chicken or vegetable broth
- ¾ cup milk
- 1 teaspoon salt
- ⅔ cup shredded cheese
- Parsley for topping
- Salt and pepper to taste
- Cook the macaroni according to package directions. Drain and set aside. Heat the butter in a large skillet over medium low heat. Cut the onion into thin rings and add to the butter in the pan, sauteing over low heat until fragrant and goldent, about 20 minutes.
- Meanwhile, remove the skin and the seeds from the squash. Cut the flesh into small cubes. Bring the broth to a boil and add the squash. Cook for 5 – 7 minutes or until fork tender. Drain, reserving ½ cup broth, and transfer squash to the blender. Add the onions, milk, salt, and reserved broth and puree until completely smooth and creamy. This should yield about 4 cups sauce.
- Pour the pureed sauce over the cooked noodles and add the shredded cheese. Stir to melt the cheese; add water or milk to adjust consistency as needed. Serve with parsley, salt, and pepper to taste.
Inspired by Pinch of Yum.