August is Kids Eat Right Month and a great time for families to learn how to cook healthy together! A clever way to encourage children to try new foods is to get kids in the kitchen. This week, we’re featuring recipes to help kids start young and learn simple cooking tasks before moving on to more complex skills.
Peachy Peanut Butter Pita Pockets
A fruity filling snack or lunch!
Servings 4 servings
Calories 202kcal
Ingredients
- 2 Whole wheat pita
- ¼ cup Peanut butter
- ½ Apple cored and thinly sliced
- ½ Banana thinly sliced
- ½ Peach thinly sliced
Instructions
- Wash hands with soap and water.
- Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to make them more flexible.
- Carefully open each pocket and spread a thin layer of peanut butter on the inside walls.
- Fill with a combination of apple, banana, and peach slices. Serve at room temperature.
Notes
Switch up the fruit and nut/seed butter depending on what you have on hand! How many different combinations can you and your kids make?
Nutrition
Serving: 1half filled pita pocket | Calories: 202kcal | Carbohydrates: 28g | Protein: 7g | Fat: 9g | Saturated Fat: 2g | Sodium: 190mg | Potassium: 239mg | Fiber: 4g | Sugar: 8g | Vitamin A: 83IU | Vitamin C: 3mg | Calcium: 15mg | Iron: 1mg
Kids in the kitchen
Do it: Ask your child to peel the banana for you, slice it with a plastic knife, and throw away the peel.
Let’s Learn: Ask your child to count how many pitas you are using.
Switch-a-roo: Choose any other nut butter or fruit that you like.
Apple Jicama Slaw
Crunchy and Sweet
Servings 6
Calories 63kcal
Ingredients
- 1 Apple
- 1 Pear
- 1 cup Jicama
- 3 Tbsp Orange Juice
- 1/4 cup Raisins
- 1/2 tsp Cinnamon or nutmeg
Instructions
- Wash hands with soap and water
- In a medium bowl, grate apple, pear, and jicama. Be careful as the grater is sharp. Use as much of the fruit as you can without hitting the core or seeds.
- Add orange juice, raisins, and cinnamon. Stir well. Serve right away.
Notes
Serve as a nutritious side dish or bring to a picnic on a warm summer day!
Nutrition
Serving: 0.5cup | Calories: 63kcal | Carbohydrates: 16g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 3mg | Potassium: 167mg | Fiber: 3g | Sugar: 7g | Vitamin A: 46IU | Vitamin C: 12mg | Calcium: 11mg | Iron: 1mg
Kids in the kitchen
- Do it: Once you have added all the apple, pear, and jicama in a bowl, ask your child to help you mix them. Once you add the rest of the ingredients, ask them to mix it up again!
- Let’s Learn! Ask your child to describe his or her favorite fruit (shape, texture, flavor, color, etc.)
- Switcheroo: Use any other dried fruit instead of raisins. Try another fruit juice or, if you’d like a creamy dressing, substitute vanilla yogurt.
What Can Your Child Do in the Kitchen?
This handy infographic from the Academy of Nutrition and Dietetics is a helpful start. Visit eatright.org for more information.