3 Simple, Healthy and Quick Recipes For Kids

Health and nutrition for children can sometime be a bit hard to get by, especially without the right food at hand. Five major food groups (vegetables, grains, fruits, dairy products, proteins) are usually targeted as the best way to keep a child well-nourished and strong. But as any parent knows, it is also hard to make kids eat well - especially when it comes to the vegetables and fruits part.

So to start you and your child off on this fun quest to health, here are 3 simple, quick and deceivingly nutritious recipes (all of the recipes make for 1 serving, so if you need more, just double the quantity of the ingredients):

Pizza Roll. Place 1 8-inch whole wheat flour tortilla on a plate, and spread 2 tablespoons of prepared pizza sauce on it. Put a layer of baby spinach leaves and sprinkle 3 tablespoons worth of shredded part skimmed mozarella cheese. (Note: Any cheese will actually do, but for better results, use this.) Microwave for about 45 seconds or until the cheese has melted. Roll the tortilla up and let cool for about 10 minutes before slicing into pieces. (I sometimes use processed cheese spread for a faster roll, but not so often. When I use that, I cut down the microwave time to just 20 seconds.) This is perfect for inclusion in a child's daily lunch kit (together with other goodies like vegetable dips and what-have-yous).

Egg Salad. Hard-boil 2 eggs for about 8 to 10 minutes. (Tip: After 10 minutes, take out hot water, pour in cold water and let stand for a couple of minutes. This will not only make peeling easier for you - since the egg will now be just warm to the touch - but also, it will stop the cooking process as well.) Peel, chop and mash in a bowl. Stir in 2 tablespoons of finely diced celery, 1 tablespoon of low-fat mayonaise (preferably, but regular mayonaise will do), 2 teaspoons Dijon mustard, 1 teaspoon of minced scallion greens, and salt and pepper to taste.

Chicken Sandwich. This is possibly the easiest chicken sandwich recipe I have come upon. If you have some left-over chicken, then this is perfect. Combine half a cup of shredded cooked chicken, one-fourth cup shredded (and previously blanched) carrots, and 2 tablespoons of barbecue sauce. Spread some ranch dressing on the bun, put in the chicken mixture and top with a piece of romaine lettuce.

It's not difficult to serve healthy food to your child. Just be sure that you don't pressure them by telling them over and over again about the benefits of eating. Trust me, if you start out with these, you may not even need to say anything. Just the look of them eating and enjoying at the same time is usually enough.

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