3 Healthy, simple recipes that your kids can make on their own while you put your feet up for the night
One of the hardest things about starting a health and weight loss journey is getting your family on board. They don’t want to eat the new healthy foods you’re making, they want the low-protein, processed carbs and fats they’re used to! The best way to get your family on board with your new lifestyle is to invite them into the process. And having your kids learn how cook healthy, delicious recipes (while you take a break) is the perfect way to get started.
Today, I want to share three of my family’s favorite recipes with you. But, before we get into that I want to share why it’s important to get your kids involved and a few ways they can start helping around the kitchen.
As you improve your health and what you’re eating, explain it to your kids! Tell them why you’re choosing to eat more protein. Teach them how our bodies use protein, fats and carbs and when it’s best to eat them! By teaching your kids about their bodies and about their food choices you’re setting them up for a lifetime of nutritious eating!
Then take them into the kitchen and teach them how to plan, shop for and prepare healthy meals! If you have teenagers this is such a vital life skill that they need to learn!
Kid are kinesthetic learners, which means they need hands-on experience to understand how to do things. Here are a few ideas on how your kiddos can start exploring the kitchen safely. Let them wrap their hands and heads around healthy whole foods!
2-3-year-olds
Setting the table
Squeezing lemons
Using the salad spinner
Picking the leaves off fresh herb stems
Gentle stirring
4-5-year-olds
Stirring independently
Greasing pans (with help)
Assisting with Tbs & tsp
Counting while baking
6-7-year-olds
Dicing and mincing vegetables (use a pairing knife and start with soft foods like strawberries)
Peeling raw potatoes with a peeler
Slicing and scooping avocados
Draining and rinsing canned beans
Pouring liquids into containers
Decorating dishes
8-9-year-olds
Using a pizza cutter can opener
Scooping batter into muffin cups
Using the stand mixer
Pounding chicken
Skewering food
Make sandwiches and wraps
Chopping most foods
10+-year-olds
Cook a full meal
Use the Air-fryer
Use a griddle
Follow Recipes on their own
Chop most things
Use a cheese grater
Boil water
Choose produce at the grocery store
Plan a week’s worth of meals
Now, let’s dive into these recipes! In preparation for this blog, I had each of my kids help me prepare one of these recipes and they were all able to do it. For younger kids, you might need to help them measure and pour things, but older kids can do this without your help. Give them that chance!
Power protein chocolate muffins.
Do you ever grab those huge chocolate muffins from Costco? Those are amazing - I know, but they are chock full of sugar and fat, which tastes great but isn’t the healthiest choice for you or your kids. These chocolate muffins taste just as good as those Costco ones, but are much better for you!
I like to serve these for breakfast, as an after-school snack or even for dessert! But the great thing about these muffins is there is a boost of protein hidden in there that will give your kids long-lasting energy rather than just a sugar rush.
If you want to switch things up from a regular old muffin you can bake these in small loaf pans and have individual cakes for your kids. You can also add any toppings, like fruit, berries or sprinkles to make turn them into a fun dessert.
Chocolate Power Protein Muffins (from Kodiak Cakes)
Ingredients:
1 bag Kodiak Cakes Double Dark Chocolate Muffin Mix
2 eggs
1 cup milk
1/3 cup vegetable oil or apple sauce
Directions:
Preheat oven to 365 degrees
Mix all the ingredients together and pour into lined muffin tin.
Bake for 12-15 minutes. Use a toothpick to see if it is fully cooked.
Let cool for 5 mins and enjoy!
Pre-workout power balls
My family likes to make these power balls - or spheres, as we like to call them - for pre-game, pre-practice snacks. They are a great combo of protein, fat and carbs so they give my kids plenty of energy when they’re playing sports.
This recipe is a great base for any power sphere and you can add different mix-ins to switch things up. This is also a great opportunity to allow your kids to flex their creativity. Let them choose whatever mix-in they want and experiment with new flavors!
Pre-Workout Power Spheres
Ingredients:
1 cup oats
¼ cup honey
¼ cup peanut butter
1 pinch salt
1 tsp of vanilla
¼ cup mini chocolate chips
Directions:
Combine all ingredients in a large mixing bowl.
Mix together. It’s going to get sticky but you can use a rubber spatula to incorporate everything.
Put them in the fridge or freezer 5-10 minutes.
Use an ice cream scoop to make a sphere
Protein mac and cheese
If your kids are anything like mine, mac and cheese is a go-to food. And as much as we love a blue box of mac, this homemade version is so much better than the boxed stuff both in taste and nutrition!
The secret ingredient is the protein pasta noodles. These noodles have 10g of protein per serving and taste just like a normal noodle. This is such an easy meal to make up on a school night because it goes in the instant pot!
If I want to amp up the protein even more I’ll chop up chicken and add that in. You can also serve this as a side to anything!
Instant Pot Protein Mac & Cheese
Ingredients:
4 cups water
1 tsp salt
1 box Barilla Protien+ Penne
8 oz fat-free evaporated milk
4 oz half and half
1 7 oz. bag sharp cheddar cheese (can use fat-free cheese too!)
Directions:
Combine water, salt and protein pasta in the Instant Pot and cook on manual for 4 mins. Do a quick release once finished.
Put the Instant Pot on saute mode and add evaporated milk and half and half. Wait for them to boil while stirring occasionally so the noodles don’t stick to the pot.
Add cheese and stir vigorously until melted.
Serve mac and cheese.
Mama, I am so excited for you to include your kids in your healthy living progress. I know that when they have that get to be involved in the process it’s so much easier! One of the greatest gifts we can give our children is proper knowledge of food and nutrition. You are on an amazing journey to break the habits you were taught and replace them with healthy ones that serve you.
As you do this, you’re giving your children a leg up. When they leave your house, they’ll prepare to make healthy choices. They’ll know how to plan, prep and protect their nutrition because they saw you do it and because you passed that knowledge down to them.
If you feel stuck in your nutrition and want to learn how to lead your family towards a healthy, balanced lifestyle, then check out the Macros Made Easy Program. In that program, I give you the tools you need to make healthy decisions for you and your family! Schedule a free discovery call to get started!
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