Healthy recipes for your kids

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Healthy Recipes for your kids

Apple Cinnamon Couscous

Makes 4 servings

This tasty, fiber-rich vitamin-C packed dish can be served for breakfast or as a side-dish for dinner.

Ingredients:
1 cup 100 percent apple juice
1 apple, cored, diced
2 tablespoons raisins
1 teaspoon ground cinnamon
1/2 cup whole wheat couscous

Directions:
1. Combine apple juice, diced apple, raisins and cinnamon in a saucepot. Bring mixture to a boil.

2. Stir couscous into apple mixture and cook 10 minutes or according to package directions.

3. Fluff couscous with a fork and serve.

Brussels Sprouts Au Gratin

Makes 4 servings

Cruciferous veggies, such as Brussels sprouts, cauliflower, broccoli and cabbage are loaded with cancer-fighting nutrients.

Ingredients:
1/2 pound Brussels sprouts, trimmed
1/2 cup diced green onions
2 tablespoons unsalted butter
1 tablespoon all purpose flour
1-1/2 teaspoons minced garlic
1-1/2 teaspoons fresh thyme, minced
1 cup water
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup grated Swiss cheese
2-1/2 tablespoons bread crumbs

Directions:
1. Preheat oven to 325 degrees F.

2. Steam Brussels sprouts until tender, about 10 to 15 minutes. Drain and reserve.

3. Meanwhile, saute green onions in melted butter until just golden. Stir flour into butter mixture and cook 2 minutes. Mix garlic and thyme into mixture and cook another 4 minutes.

4. Add water and bring to a boil, stirring until mixture thickens. Season to taste with salt and pepper.

5. Arrange Brussels sprouts in a casserole dish and pour sauce over them. Sprinkle with Swiss cheese and bread crumbs.

6. Bake 30 to 35 minutes or until cheese is melted and bread crumbs are golden.

Vegetable Quesadillas

Makes 4 servings

Vegetable quesadillas offer more nutrients, textures and tastes than the usual cheese-filled tortillas.

Ingredients:
1/2 eggplant, thinly sliced
1 tomato, seeded and sliced
1 cup frozen spinach, thawed
6 large whole wheat tortillas
1-1/2 cups shredded cheddar cheese

Directions:
1. Lightly oil a grill pan and place over medium heat. Grill eggplant for 1 to 2 minutes on each side or until tender. Remove from pan and reserve.

2. Arrange eggplant slices, tomato slices, and spinach on 3 of the tortillas. Sprinkle each with cheese and top with remaining tortillas.

3. Place quesadillas on hot grill pan and grill 4 to 5 minutes per side or until cheese is melted and quesadilla is warmed through.

4. Cut quesadillas into 6 equal triangles. Serve with salsa.

More on keeping your kids well-fed

• Kid-friendly kitchen fun
• Gluten-free desserts
• Breakfasts for picky eaters