You might have difficulty feeding your child healthy foods if he always asks for his not-so-healthy favorites. However, using a variety of ingredients and cooking methods, you can create healthier versions of your child's favorite meals.
Pizza
For a healthy pizza, try Kansas State University's Family Nutrition Program's "Fresh Veggie Pizza." Start with a pre-made pizza crust. Mix 2 tsp. dry ranch dressing mix and 1/4 cup low-fat sour cream, and spread it on the pizza crust. Sprinkle 2 tbsp. shredded low-fat cheddar cheese and 1 cup of chopped mixed vegetables on top. The University recommends broccoli, carrots, cauliflower and peppers, although you could also add mushrooms, spinach, tomatoes, zucchini and any other vegetables your child enjoys. To make it more healthy, use a pre-made whole-grain crust.
Macaroni and Cheese
If your child can't get enough macaroni and cheese, see if he will eat this healthier version. Boil 2 cups whole-wheat elbow macaroni until tender. While it is cooking, measure 1 1/2 cups of 1 percent milk. Mix 2 tbsp. of the measured milk with 1 tbsp. cornstarch. Pour the rest of the milk and 1 cup evaporated skim milk into an oven-safe pan. Add the cornstarch mixture and cook on the stove over medium heat until the mixture takes on a creamy consistency. Take it off the heat and add 1/2 tsp. salt and 3 1/2 cups of a combination of low-fat shredded Monterey jack and cheddar cheeses. Add salt, pepper and any other spices your child likes. Drain the macaroni and stir it into the cheese mixture. Bake in a 350 degree Fahrenheit oven for 20 to 30 minutes, or until it is browned. Add chopped vegetables such as broccoli or cauliflower for added nutrition.
Spaghetti and Meatballs
Try Epicurious' Turkey Meatballs instead of traditional beef meatballs. Mix together 1 lb. ground turkey, one egg,1/2 cup seasoned bread crumbs, 1/4 tsp. garlic powder, 1/8 tsp. black pepper, 1 tsp. chopped onions and 1 tbsp. tomato paste or 2 tbsp. ketchup. Shape the mixture into small meatballs and cook in a 400 degree oven for 15 to 20 minutes or until fully cooked. Serve these meatballs with whole-wheat or buckwheat spaghetti and tomato sauce with vegetables mixed in, such as spinach, mushrooms and squash.
Chicken Nuggets
Another kids' favorite your child probably adores is chicken nuggets. Rather than the fried ones from fast-food restaurants, prepare the healthier baked version in the "American Heart Association Kids' Cookbook." Crush 1 3/4 cups of seasoned crumb stuffing mix, put it in a sealable plastic bag with 1/4 cup grated Parmesan cheese and shake to combine the ingredients. Melt 3 tbsp. margarine and mix with 1/4 cup of low-fat buttermilk and 1/4 tsp. pepper. Cut chicken breasts into nugget-size pieces. Dip the pieces into the buttermilk mixture and coat with the breading mixture. Bake the nuggets in a 450 degree oven for four to five minutes, or until they are brown and cooked through. Serve the nuggets with a vegetable side, such as steamed broccoli, and a fruit side, such as sliced pears.
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