Picky Eater Information
Thank you for attending my Picky Eaters Workshop. I hope the information was valuable for you and your family. Here I have listed some fun recipes, cooking utensils and links to help your family start eating healthy today! If you have any more questions or would like me to work with your family, please email me at: brandee@bewellness.nyc. Thanks!
Salad Boats/Taco Boats/Sweet Boats Recipe
Makes 4 boats
Takes approx. 15 minutes
Salad Boat Ingredients
(4) romaine lettuce leaves
1 cup cherry tomatoes, sliced in halve
1/2 cup shredded carrots
1 med avocado, diced
1/2 cup shredded chicken/pinto beans, optional
*Add any salad ingredients you love
(4) Tablespoons salad dressing (ranch, balsamic vinaigrette)
Taco Boat Ingredients
(4) romaine lettuce leaves
2 oz. ground turkey/shredded chicken, cooked
1/2 cup corn nibbles, thawed or cooked
1/2 cup peas, thawed or cooked
1/2 cup shredded cheddar cheese
(4) Tablespoons tomato salsa or mango salsa
Sweet Boat Ingredients
(4) romaine lettuce leaves
1/2 banana, sliced
1/2 cup strawberries, diced
1/2 cup blueberries
*Add any fruit you love
Nut butter or honey, to drizzle
Directions:
1. Wash and clean all fruit and veggies. Cut according to ingredients and keep separated in small bowls with separate spoons.
2. Add a small amount of veggies, meat or fruit (depending on which boat you are making) to the inside of the lettuce leaves.
3. Drizzle with dressings, salsa or nut butter on top.
4. Eat fresh and enjoy!
Banana Nice Cream
Makes 4 small servings
Takes approx. 10 minutes
Ingredients
3-4 medium bananas, frozen
Optional: cocoa powder or 1 cup frozen berries or 1 mango
(can flavor the banana ice cream if you wish)
Directions:
1. Peel and chop bananas into 1 inch pieces. Place in a freezer-safe bag and put in freezer 4 hours or overnight.
2. Add to food processor (blender will not work as well without liquid); wait about 5-6 minutes for banana to thaw slightly. Add in optional add-in's if desired. Then puree until smooth.
3. Scoop out into bowls and enjoy!
This nice cream can be saved in the freezer for 2-3 weeks. Put into a freezer-safe container and cover top of cream with plastic wrap to decrease icicles forming. When ready to eat, take out and let thaw for 5-10 minutes before eating.
Chocolate Banana Nice Cream pictured
Frozen Banana Bites
Takes approx. 10-15 minutes + 2hrs+ freeze time
Makes about 15 bites
Ingredients
1-2 medium bananas, frozen
1/2 cup chocolate chips
1 cup chopped nuts (any kind!)
(or seeds or cookie sprinkles)
Directions:
1. Peel and chop bananas into 1 inch pieces.
2. Dip banana pieces into chocolate first, then roll in nuts/seeds/sprinkles and place on small cookie tray. Do this for all the pieces and try different combinations for fun.
3. Place in freezer for at least two hours or overnight for bananas to harden.
4. Enjoy this deliciousness!
Banana bites will last 2 weeks. After initial freezing, you can add them to a freezer safe bag and keep in freezer for when you need a little snack.
This is one of my favorite budget-friendly and delicious cold treat that doesn't make me feel bad about eating. I hope you and your kids enjoy making these together!
Healthy Kid-Friendly Smoothies
Makes 1 large Nutribullet cup or 2 servings
Green Giant Smoothie Ingredients
1 banana, frozen
1/2 cup pineapple, frozen
1/2 cup mango, frozen
1 handful of fresh spinach
1 lime, freshly squeezed (optional)
1 cup coconut milk (not canned)
1 cup coconut water
Blueberry Boss Smoothie Ingredients
1 cup blueberries, frozen
1 cup strawberries, fresh or frozen
1 banana or 1 cup mango, frozen
2 Tablespoons any nut/seed butter
1 Tablespoon chia seed or ground flaxseed
1 cup milk or alternate milk
1 cup water
Peach Perfect Smoothie Ingredients
1 cup peaches, frozen or fresh
1/4 avocado or 1/2 banana (for creaminess)
1/2 plain or vanilla yogurt or plant-based yogurt
1/4 cup whole rolled oats
1 Tablespoon ground flaxseed
1-2 Tablespoon(s) pure maple syrup
Sprinkle cinnamon and nutmeg
May add ice or cold water to thin to desired consistency
(soak the oats in the yogurt for about 5 min before blending for optimal nutrient absorption)
Directions:
1. Combine all of the ingredients in a blender and blend on high until smooth.
2. Serve immediately or store in the refrigerator until ready to serve.
Tips:
* I like to use frozen fruits and veggies so I don't have to use ice. If using more fresh produce, feel free to add ice or cold water.
* Buy bags of fresh spinach leaves and toss the whole bag in the freezer so it's already frozen icicles that you can easily add to your smoothies!
Other Helpful Links
More Kid-Friendly Recipes
Try these yummy recipes from Taste of Home with your family! Click here to view them.
More Kid-Friendly Recipes
This is a great website for more children-friendly recipes for your family. Try these today, click here.
Nutritional Shake for Kids
Please speak with your pediatrician to know if this is the best option for your child. If would like to try Orgain Kids Protein Drinks, click here and use the code: OA2103 for 25% OFF!
More Picky Eater Info for Parents
Click here to get more tips to work with your picky eater.
Click here to learn how to create sensory bins.