March is National Nutrition Month, which means that there are lots of tips and tricks floating around! Here is a list of some of the Academy of Nutrition and Dietetics Key Messages to keep in mind:
- Choose foods and drinks that are good for your health.
- Include a variety of healthful foods from all of the food groups on a regular basis.
- Keep it simple. Eating right doesn’t have to be complicated.
- Help to reduce food waste by considering the foods you have on hand before buying more at the store.
While keeping those messages in mind, we’ve put together a typical day’s worth of recipes to help increase your fruit and vegetable intake at every meal. These recipes are also great for families and to get your kiddos involved in the cooking process! Kids of all ages can have fun in the kitchen and getting them involved will make them more likely to try new recipes. From breakfast all the way until dessert, check out these easy, nutrient-rich, and delicious recipes below!
Breakfast: French Toast in a Mug
- Slice 1-2 pieces of whole grain bread into cubes and place in a coffee mug or microwaveable bowl.
- Whisk together 1 egg, 3 Tbsp milk, dash of cinnamon, drop of vanilla, and 1-2 Tbsp of canned pumpkin. Pour over bread cubes and press bread down until liquid is absorbed. Give the mixture a stir to ensure all of the bread cubes are soaked.
- Microwave for 1 minute. If it does not appear cooked, cook for an additional 10 seconds or until the egg is cooked. Serve warm with fresh fruit, honey, or syrup on top!
Kid Friendly Tip: have your little helpers rip up the bread to place in the mug or bowl!
Lunch: Veggie and Rice Stir Fry
- Cook 1 cup of brown rice according to package directions.
- Prepare 3 cups of vegetables of your choice. Try using a variety of fresh, frozen, canned options to clear out the pantry!
- Prepare your protein choice. If using beans, rinse and drain. If using raw meats, cook accordingly. Add veggies and cook for 5-7 minutes, or until tender.
- Whisk together 2 Tbsp + 2 tsp low sodium soy sauce with 1 Tbsp brown sugar, 1 Tbsp corn starch, and ½ tsp ground ginger. Add to veggies and protein. Simmer until sauce is thickened. Serve over warm brown rice.
Kid Friendly Tip: let your kiddos measure out the spices and mix up the sauce.
Snack: Spinach and Avocado Dip
- Mash 1-2 avocados. Stir in 1 Tbsp oil, 1 Tbsp lemon or lime juice, 1 clove garlic, ¼ tsp salt and 1/8 tsp red pepper flakes.
- Chop 1 ½ cups packed spinach to desired consistency. Stir into avocado mixture. Serve with sliced bell peppers, carrots, crackers, etc.
Kid Friendly Tip: get your child involved by letting them mash up the avocados, add the spices, and stir up the dip!
Dinner: Turkey Tacos
- Grate desired veggies (sweet potato, carrot, zucchini, bell pepper, etc.) and set aside. Drain and rinse 1 can of beans.
- Brown 1 lb. lean ground turkey with oil over medium-high heat. Add grated veggies, beans, 1 can diced tomatoes, 1 Tbsp chili powder, ½ tsp salt, ½ tsp pepper, 1 tsp dried oregano and 1 tsp garlic powder and stir.
- Reduce heat to medium and allow to simmer until thickened, about 20 minutes. Once finished, assemble tacos with toppings of choice and enjoy!
Kid Friendly Tip: with some guidance, teach your child how to safely grate vegetables. If they’re still a little too young, have them help measure out the seasonings!
Dessert: Greek Yogurt and Fruit Bark
- Mix 1 ½ cups plain greek yogurt with honey and vanilla to taste. Spread on parchment paper lined baking sheet.
- Top with desired toppings: fruits, nuts, seeds, chocolate chips, etc.
- Freeze until solid. Once frozen, break bark into pieces and enjoy!
Kid Friendly Tip: have your kiddos spread out the yogurt mixture onto the baking sheet and decorate with toppings. Let their creative side shine through with their own personal designs!
For more information on how to eat more fruits and vegetables, check out this link here.