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Tag: kid friendly

  • Fall Granola with Pumpkin Seeds

    Fall Granola with Pumpkin Seeds

    How to Make Fall Granola with Pumpkin Seeds

    This granola can make a satisfying snack on it’s own or your can use it to top yogurt or oatmeal. This recipe uses agave nectar, a popular alternative to sugar or honey. However, you should still count the carbs in agave like any other carbohydrate and keep portions small.


    10 min prep time


    14servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 300 degrees F. Line a baking sheet with parchment paper.
    2. In a small bowl, whisk together agave nectar and Splenda Brown Sugar blend.
    3. In a medium bowl, mix together all remaining ingredients. Pour agave nectar over mixture and stir to coat.
    4. Spread oat mixture on baking sheet and bake for 30 minutes. Let cool and store in airtight container.
    Low Sodium
    Kid Friendly
    Quick & Easy
    Snacks
    Vegetarian
    Breakfast and Brunch
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      110mg
      2%

    Ingredients

    agave nectar
    1/3 cup

    low-calorie brown sugar substitute
    3 tbsp

    old-fashioned rolled oats
    2 cup

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    roasted pumpkin (pepita) seeds
    2/3 cup

    cranberries (dried)
    2/3 cup

    walnuts (chopped)
    1/2 cup

  • Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes

    How to Make Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes are a delightful breakfast treat that combines the natural sweetness of ripe bananas with the hearty goodness of buckwheat pancake mix. This quick and easy recipe, perfect for busy mornings, yields fluffy pancakes with a hint of banana flavor in every bite. 

    With just four simple ingredients, you can whip up a batch in no time for a comforting and satisfying meal that’s low in sodium and packed with potassium and fiber. Ideal for pancake lovers looking for a healthier option, these pancakes are sure to become a breakfast favorite!


    7 min prep time


    6 min cook time


    4servings


    2 pancakes

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    Step-By-Step Instructions:

    1. Mash one half of the banana slices and place in a medium bowl with the pancake mix and the milk. Stir until just blended.

    2. Place a large nonstick skillet over medium heat until hot. (To test, sprinkle with a few drops of water. If the water drops “dance” or jump in the pan, it’s hot enough.) Coat the skillet with nonstick cooking spray, add two scant 1/4 cup measures of batter, and cook the pancakes until puffed and dry around the edges, about 1 minute.

    3. Flip the pancakes and cook until golden on the bottom. Place on a plate and cover to keep warm.

    4. Recoat the skillet with nonstick cooking spray, add three scant 1/4 cup measures of batter, and cook as directed. Repeat with the remaining batter.

    5. Place 2 pancakes on each of 4 dinner plates, top with equal amounts of banana slices, and drizzle evenly with the syrup. If you like, place the dinner plates in a warm oven and add the pancakes as they are cooked.

    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 pancakes


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      200mg
      4%

    Ingredients

    banana(s) (thinly sliced)
    2 med

    buckwheat pancake mix
    1 cup

    skim milk
    2 3/4 cup

    pancake syrup (light)
    4 tbsp

  • Dairy-Free Chocolate Ice Cream

    Dairy-Free Chocolate Ice Cream

    How to Make Dairy-Free Chocolate Ice Cream

    Bananas, avocado and coconut milk are the secret ingredients in this recipe. To make it a mousse, just refrigerate instead of freezing and serve with a dollop of light cool whip and fresh berries on top.


    5 min prep time


    8servings


    1/4 cup

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    Step-By-Step Instructions:

    1. Add all of the ingredients to a food processor or blender and blend until completely smooth, stopping occasionally to scrap the sides of the food processor.
    2. If you have a homemade ice cream maker, blend the mixture in the ice cream maker for 10 minutes, then pack into a container and freeze. If you do not have an ice cream maker, just pack and freeze.
    3. To serve, bring the ice cream out of the freezer about 20 minutes before serving to slightly thaw so it’s easier to scoop.
    Low Sodium
    Fiber Focused
    Comfort Food
    Kid Friendly
    Vegan
    Dessert
    Foodie
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    ripe medium-size bananas
    2

    medium-size avocados (ripe)
    2

    lite coconut milk
    1/3 cup

    cocoa powder
    1/3 cup

    low calorie sugar substitute
    1/4 cup

  • Crispy Baked Broccoli

    Crispy Baked Broccoli

    How to Make Crispy Baked Broccoli

    Here’s a tasty and easy vegetable dish that you can make using a budget-friendly bag of frozen broccoli. Aim to fill half of your plate with nonstarchy vegetables like broccoli, carrots, greens and more!


    4servings


    1/4 of recipe

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    Step-By-Step Instructions:

    1. Preheat the oven to 375 degreed F.

    2. Prep a cookie sheet with nonstick cooking spray.

    3. Defrost the broccoli and drain.

    4. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated.

    5. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade.

    6. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.

    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      267mg
      6%

    Ingredients

    Nonstick cooking spray
    1

    frozen broccoli florets (16-ounce)
    1 package

    garlic powder
    1 tsp

    onion powder
    1/2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    olive oil
    1 tbsp

  • Creamy Cheesy Cauliflower

    Creamy Cheesy Cauliflower

    How to Make Creamy Cheesy Cauliflower

    Cauliflower like you’ve never had it before! This recipe makes a great Thanksgiving Day side dish. It’s better for you than those cheesy potatoes or traditional green bean casserole – with just as much flavor!


    25 min prep time


    25 min cook time


    16servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 4 quarts of water to a 6-quart saucepan. Bring the water to a boil. Add the cauliflower, and cook for about 10 to 12 minutes or until tender. Drain. Set aside.
    2. In a large skillet, melt the butter over medium-high heat. Add the onions and garlic, and sauté for 6 to 7 minutes until soft, making sure the onions and garlic do not turn brown. Combine the flour and milk, and whisk until very smooth. Add to the onions and garlic, bring to a simmer, and cook for 2 minutes. Season with salt and pepper. Whisk in the cheese, and fold in the cauliflower. Garnish with parsley.
    Comfort Food
    Kid Friendly
    Dinner
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    16 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%

    • Protein
      6g

    Ingredients

    cauliflower florets (coarsely chopped, about 2 heads)
    10 cup

    butter
    2 tsp

    large onions (chopped)
    2

    garlic (minced)
    3 clove

    all-purpose flour
    1/2 cup

    1% milk
    3 1/2 cup

    salt and pepper to taste
    1

    Parmesan cheese (freshly grated)
    3/4 cup

    parsley (finely minced)
    3 tbsp

  • Cream of Broccoli Soup

    Cream of Broccoli Soup

    How to Make Cream of Broccoli Soup

    This soup is great for lunch with a salad and a slice of whole wheat baguette for dipping. To keep the sodium in the recipe low, choose low- or reduced-sodium chicken stock or make your own at home.


    8servings


    1/8 of recipe

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    Step-By-Step Instructions:

    1. Wash the broccoli thoroughly. Using a vegetable peeler, remove the tough outer layer from the broccoli stalks. Chop broccoli and set aside 1 cup of florets for garnish.
    2. Bring chicken stock to a simmer and add chopped broccoli. Cook for a few minutes or until broccoli is tender, making sure the color does not become dull.
    3. Puree cooked broccoli and 1 cup of chicken stock in a food processor. Set aside.
    4. Add olive oil and onions to a pot and gently cook. Sprinkle flour and stir to mix. On low heat, continue cooking, making sure flour is absorbed and slightly turns color. Slowly whisk hot chicken stock into flour mixture and bring to a simmer. Add broccoli puree and half & half; bring to a simmer, stirring to combine ingredients. Season with salt and peper and garnish with florets. Serve hot.
    Comfort Food
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of recipe


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      4g

    Ingredients

    whole wheat flour
    1/4 cup

    onions (small dice)
    1 cup

    olive oil
    3 tbsp

    chicken stock
    6 cup

    broccoli (chopped)
    1 1/2 lbs

    fat free half-and-half
    1 cup

    salt
    1 tsp

    white pepper
    1 tsp

  • Cranberry Almond Muffins

    Cranberry Almond Muffins

    How to Make Cranberry Almond Muffins

    Try these Cranberry Almond Muffins this V-Day. They can be made ahead of time and frozen once they are completely cooled. Save them for a day when you are on-the-run!


    20 min prep time


    12servings


    1 muffin

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    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a muffin pan with 12 paper liners and spray lightly with cooking spray.
    2. In a large bowl combine oats, oat flour, whole wheat flour, Splenda brown sugar, baking powder, baking soda and salt. Mix well.
    3. Gently fold in dried cranberries and 1/4 cup sliced almonds.
    4. In a medium bowl whisk together buttermilk, sour cream, oil, egg, vanilla and almond extracts.
    5. Make a well in the center of the dry ingredients and add the wet ingredients to the well, gently stirring until moist. Do not over mix.
    6. Fill each muffin cup about 2/3 full with muffin batter. Sprinkle 1/2 Tsp. ground flax seed over each muffin then sprinkle the remaining 1/4 cup sliced almonds evenly over the muffins. Press the flax seed and almonds gently into the muffin batter.
    7. Bake muffins for 25-30 minutes or until toothpick inserted in center comes out clean. Cool on wire rack.
    Kid Friendly
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      20mg

      7%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%

    • Protein
      6g

    Ingredients

    nonstick cooking spray
    1

    old-fashioned rolled oats (old fashioned)
    1 1/2 cup

    oat flour
    1 cup

    whole wheat flour
    1/2 cup

    low-calorie brown sugar substitute
    1/4 cup

    baking powder
    1 tsp

    baking soda
    1 tsp

    salt
    1/2 tsp

    cranberries (dried)
    1/2 cup

    almonds (sliced, (divided))
    1/2 cup

    low-fat buttermilk (low-fat)
    1 1/3 cup

    sour cream (fat-free)
    1/2 cup

    canola oil
    1/4 cup

    large egg
    1

    vanilla extract
    1 tsp

    almond extract
    1/4 tsp

    ground flax seed
    2 tbsp

  • Classic Meatloaf

    Classic Meatloaf

    How to Make Classic Meatloaf

    Author Robyn Webb:”Ask anyone about childhood food memories and meatloaf is usually mentioned. We owned a collection of loaf pans when I was growing up, but my mom used them more for baking bread than forming meatloaves. She was the one who taught me to form a meatloaf into an oblong shape on a baking sheet, which let the air circulate all the way around the loaf to produce those crusty edges.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn S. Webb. To order directly from the American Diabetes Association, click here.


    20 min prep time


    55 min cook time


    6servings


    3 ounces (approx. 1 1/2 inches thick)

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    Step-By-Step Instructions:

    1. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Set aside.
    2. Heat the oil in a medium skillet over medium heat. Sauté the onion for 3 minutes. Add in the green pepper and mushrooms and sauté for 3 minutes. Add in the garlic, Italian seasoning, salt, and pepper and sauté for 1 minute.
    3. Add the onion mixture to a bowl, and let cool for 2 minutes. Add in the beef, egg, breadcrumbs, milk, Worcestershire sauce, and liquid smoke, if using. Mix gently, do not over handle the meat.
    4. Place the mixture onto the prepared baking sheet and form into an oblong loaf. Combine the ketchup, mustard, and brown sugar and pour over the meatloaf.
    5. Bake the meatloaf for 40-45 minutes until cooked through. Remove from the oven and let the meatloaf rest 5-7 minutes prior to slicing.
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    Comfort Food
    Holidays & Entertaining
    Dinner
    Easy Pantry Recipes
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      3 ounces (approx. 1 1/2 inches thick)


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      75mg

      25%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      480mg
      10%

    Ingredients

    olive oil
    2 tsp

    small onion (minced)
    1

    green or red bell pepper (finely minced)
    1/3 cup

    white (button) mushrooms (chopped)
    4 oz

    garlic (minced)
    2 clove

    Italian seasoning
    1 tsp

    sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    ground beef (95% lean)
    1 lbs

    eggs (beaten)
    1

    whole-wheat panko breadcrumbs
    1 cup

    milk (fat-free)
    1 cup

    Worcestershire sauce
    2 tsp

    liquid smoke (optional)
    1/2 tsp

    ketchup (sugar-free, such as Walden Farms)
    1/3 cup

    Dijon Mustard
    1 1/2 tbsp

    brown sugar
    1 tsp

  • Cinnamon Roasted Pears

    Cinnamon Roasted Pears

    How to Make Cinnamon Roasted Pears

    Fruit is a great end to a meal. By experimenting with roasting and grilling fruit, you can bring out its maximum flavor. This recipe could easily be made with apples too.


    10 min prep time


    4servings


    1/2 pear

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. In a small bowl (using fingers) combine margarine, cinnamon and brown sugar. Add walnuts and mix.
    3. Arrange the pears cut side up in an 8-inch square glass baking dish. Pour 1/4 cup water in bottom of pan.
    4. Divide the brown sugar mixture evenly among the pear halves and place in middle of pears.
    5. Bake until the pears are tender and beginning to brown, about 45 minutes.
    Low Sodium
    Kid Friendly
    Grilling
    Vegetarian
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 pear


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      1g

    Ingredients

    Smart Balance margarine
    1 tbsp

    ground cinnamon
    1/2 tsp

    low-calorie brown sugar substitute
    2 tbsp

    medium Anjou Pears ((about 6.5 ounces each) peeled, cored and sliced in half)
    2

    walnuts (chopped)
    1 tbsp

    water
    1/4 cup

  • Cinnamon Maple Grilled Peaches

    Cinnamon Maple Grilled Peaches

    How to Make Cinnamon Maple Grilled Peaches

    Who said desserts can’t be grilled? Try dressing up this simple dish by garnishing it with some fresh mint leaves.


    4servings


    1 peach

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat grill to medium high. Cook for 3-4 minutes, turning once, until golden brown on the outside, and just warmed through inside.
    Low Sodium
    Grilling
    Kid Friendly
    Dessert
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1 peach


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        16g

    • Protein
      1g

    • Potassium
      305mg
      6%

    Ingredients

    peaches or nectarines (still firm but ripe)
    4

    Juice of 1 lemon
    1

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    maple syrup
    1 tbsp