10 Picky Eater Tips with Recipes!

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1 10 Picky Eater Tips with Recipes! 1. Make a dish you re pretty sure they already like and add one simple, mild veggie! Pepperoni Pasta Bake with Zucchini Ingredients: 8 oz whole wheat macaroni 2 medium-large zucchinis, chopped 3 oz. pepperoni, diced 8 oz. Mozzarella cheese, cut into cubes 2 oz. hard cheese like Asiago, grated, plus extra for sprinkling 2 Tbls. olive oil, for sauteeing. Directions: Preheat oven to 375. Boil noodles according to the directions on the box. Meanwhile, in a pan over medium heat, saute the zucchinis in olive oil five minutes, or until tendercrisp. Drain the pasta, then toss it with the pepperoni, zucchini, and both cheeses in a large mixing bowl. Spread the pasta mixture into an 8 x 12 baking dish, and sprinkle a few Tbls. extra Asiago on top. Bake for minutes, or until bubbly.

2 2. Treat kids differently in your approach to feeding! All kids are different and one strategy may not be universal. Homemade Salad Bar Homemade croutons cherry tomatoes peppers chopped chicken (leftover from Sunday s dinner) carrots cheese hard boiled eggs black beans Romaine lettuce pineapple Lime Dressing 2 tablespoon lime 2 tablespoon light sour cream 2 teaspoon dijon style mustard 2 tablespoon chopped parsley Dressing 1/2 cup olive oil 1 teaspoon sugar pinch of salt

3 3. Serve a Nutritious dessert with the meal! Chocolate Chip Chickpea Cookies Ingredients: 2 ripe bananas, mashed 2 cups cooked chickpeas, drained 2 eggs ¼ cup butter (half a stick) ¼ cup whole wheat flour ¼ cup chocolate chips (or raisins) 1 tsp. Vanilla Directions: Preheat oven to 375. In a large mixing bowl, mash chickpeas well. (If using canned chickpeas, rinse and drain very well so they re not salty!) Heat the butter in the microwave or on the stovetop until just melted, then add to chickpeas along with mashed bananas, vanilla, and eggs. Stir in the flour and the chocolate chips or raisins. Drop the batter by spoonfuls onto a greased cookie sheet (or a silicone baking mat) and bake minutes, or until the cookies are set and turning golden. Cool before eating.

4 4. Use peer pressure to help kids accept new foods. Garden Spaghetti Pasta Directions 1 tsp, ground oregano, dried 2 oz Spaghetti 1 lb Ground turkey, 93% lean, 7% fat, raw 4 oz Parmesan cheese 2 stalk, medium (7-1/2" - 8" long) celery 2 medium carrot 1 medium zucchini 1 clove garlic 1 can crushed tomatoes, canned Precook pasta as directed on package. During pasta boil, brown ground turkey in a medium skillet. Be sure to cook until no longer pink; turkey will be white in color. Chop celery, carrots, and zucchini. Add to skillet with ground turkey and cook until tender (about 4-5 more minutes) Add canned tomatoes and oregano. Cook until heat through. Serve over the top of the pasta, garnish with Parmesan cheese.

5 5. Let Kids Use Dip. Cinnamon Peanut Butter Dip Ingredients: ¼ cup creamy peanut butter ¼ cup plain yogurt 2 tsp. honey dash cinnamon Directions: Stir all ingredients together in a small bowl.

6 6. Be a role model (make sure you are also eating your veggies, and the kids see you eating them) Veggie Soup 2 1/2 tablespoon olive oil 3 stalk celery 1 medium onion 4 medium carrot 4 clove garlic 6 1/2 cup vegetable broth 2 can diced tomatoes, canned 2 large russet potato 1/3 cup chopped parsley, fresh 2 bay leaf 1/2 teaspoon thyme, dried 1/4 teaspoon salt 1/4 teaspoon black pepper, ground 2 cup green beans 1 cup corn, canned 1 cup green peas, frozen Directions Peel and chop onion and carrots; chop celery and mince garlic. Heat a large stock pot over medium; add oil and swirl to coat. Add onions to oil and cook for 1-2 minutes. Add carrots to onions and continue to stir and cook for 1-2 minutes more. Add celery and garlic to pot. Reduce heat to low and cover. Cook for 5 minutes. Add broth and undrained tomatoes; stir to combine. Turn heat back to medium-high and bring to a boil. Chop potatoes and add to pot. Bring back to a boil. Add parsley, bay leaves, thyme, salt, pepper, and green beans; reduce heat to simmer. Cover and cook minutes or until potatoes have become tender. Add drained corn and peas; cook for 5 minutes longer. Serve warm with sliced apples on the side.

7 7. Think of snacks like mini balanced meals Carrot Banana Oat Bites Ingredients: ½ cup mashed ripe banana (about one large banana) ½ cup grated carrots ⅓ cup rolled oats 2 eggs, whisked ¼ cup peanut butter 3 Tbls. raisins dash cinnamon Directions: Preheat oven to 375. In a medium mixing bowl, stir together all the ingredients. Spoon the batter into a greased (or silicone) muffin pan. Bake 18 minutes, or until set. Cool slightly before serving, and refrigerate leftovers.

8 8. Let them get hungry Classic Veggie Tray 1 medium bell pepper, yellow Black olives 1 cup cauliflower, florets 1 cup broccoli, florets 1/4 cup ranch dressing

9 9. Take pride in the success that you served a healthy meal! Confetti Coleslaw Ingredients: 6 cups cabbage, grated on a mandoline or chopped small 1 large carrot, grated 1/3 cup green onions, thinly sliced 1/4 cup curly parsley, minced small handful dried cranberries ½ cup (or to taste) of your favorite Italian dressing. Directions: Combine vegetables in a large bowl. Pour over dressing and toss together. Let sit for 15 minutes so flavors blend, then serve.

10 10. Eat a rainbow! For taste and presentation! 1 cup rice, long grain 1 red bell pepper 1 orange bell pepper 1 yellow bell pepper 1 green bell pepper 1/2 cup chopped purple cabbage. 1 3/4 cup chicken broth Finely chop all the bell peppers and cabbage. Combine the rice with the vegetables in a slow cooker, and pour 1 3/4 cup chicken broth over it. Set it on high for 2 1/2 hours, or low for about 4 hours. Make sure the rice has absorbed all the liquid. Unplug the slow cooker, and add: 1/2 cup milk 2 TBS butter 1 1/2 cups Monterrey cheese Stir to combine and let sit for 5 minutes. Season with salt if desired.