Health for Kids: Recipes for a Complete Healthy Meal
Kids need a well-balanced diet full of fruits, vegetables, whole grains, and lean proteins. It’s hard to find a healthy meal that kids will like, but this meal is better for your kid’s health, and they’ll love it.
For Starters: Black Bean and Orange Salad
You’ll need 2 tablespoons extra-virgin olive oil, ½ cup thinly sliced red onions, ½ teaspoon ground cumin, 1 orange, 1 (15 ounce) can of black beans, ½ teaspoon salt, and ¼ teaspoon pepper. First, heat the extra-virgin olive oil in skillet. Add the red onions and cook until caramelized. Then, stir in cumin, cook for about a minute, and deglaze skillet with juice of orange. Add the beans, cook for 2-3 minutes, then toss in segments of orange, salt and pepper. Serve with drizzle of extra-virgin olive oil.
The Main Course: Oven Fried Chicken
Kids love fried chicken and this is better for their health than normal fried chicken. Start by getting ½ cup skim milk (or buttermilk), 1 tsp poultry seasoning, 1 cup crumbled cornflakes, 1 ½ Tbsp onion powder, 1 ½ Tbsp garlic powder, 2 tsp black pepper, 2 tsp dried, crushed hot pepper, 1 tsp ground ginger, 8 pieces of skinless chicken, paprika, and 1 tsp vegetable oil. First, preheat oven to 350 F. Add poultry seasoning to milk, while, combining spices with cornflakes in a plastic bag. Wash chicken, dip into milk, and quickly shake in bag with seasonings. Refrigerate for one hour. Take out and sprinkle some paprika on it, for color. Place chicken on greased pan, cover with aluminum foil, and bake for 40 minutes. Remove foil and continue baking for 30-40 minutes.
On the Side: Green Beans
For this quick, healthy side you’ll need 1 pound of cut green beans about 2 in long, 1 ½ tsp olive oil, ½ tsp mustard seeds, 1 ½ tsp sesame seeds, 2-3 tsp minced fresh ginger, 2 minced garlic cloves, 1/8 tsp salt, and 1/8 tsp black pepper. First, steam the green beans for about 3 minutes. Heat the oil in a skillet, and cook the mustard and sesame seeds for a minute. Then, add the ginger and garlic, cook 2 minutes. Finally, add the green beans, salt, and pepper, cook for just a minute. With everything done, you have a delicious meal that’s good for your kid’s health.