Healthy Kids in the Kitchen

Here’s a family-friendly Saturday breakfast that offers quick gratification to budding sous chefs – and a delicious start to the weekend.




Whole-Wheat Buttermilk Pancakes with Fruit

Chef Scott Uehlein and his daughter (and chef-in-training) Annabelle whip up Whole-Wheat Buttermilk Pancakes together.
 













INGREDIENTS

½ cup bread flour
½ cup whole-wheat flour
¼ cup cane sugar
¼ teaspoon sea salt
1½ teaspoons aluminum-free baking powder
1 teaspoon baking soda
1 large egg
¼ - ½ cup 2% milk
1 tablespoon canola oil
1 cup buttermilk
1 cup berries or chopped fruit (fresh blueberries and bananas work well)
Pure maple syrup for serving

INSTRUCTIONS

  1. In a large bowl, combine all dry ingredients. In a medium bowl, combine remaining (wet) ingredients and mix well. Add wet ingredient mixture to dry ingredients and mix just until smooth. (Do not over-mix.) Note: To get a head start on your pancakes, simply mix all of the dry ingredients and all wet ingredients separately and store overnight. Mix them together just prior to making the pancakes.
  2. Lightly coat a griddle or large sauté pan with canola oil. Place on burner over medium heat until hot. Portion approximately 3 tablespoons batter – a scant ¼ cup – on griddle and sprinkle with 1 tablespoon berries or chopped fruit. Cover fruit with 1 additional tablespoon batter and cook until bubbles form. Flip and cook other side to golden brown.
  3. Serve 3 pancakes topped with 2 tablespoons of maple syrup.

    Serving Information
    Makes 6 (3-pancake) servings,
    each containing approximately:

    365 calories
    70 gm. carbohydrate
    6 gm. fat
    54 mg. cholesterol
    10 gm. protein
    469 mg. sodium
    4 gm. fiber

    Cook’s Note: You can substitute a scant cup of milk plus one tablespoon white vinegar or lemon juice for the buttermilk. Stir together and let stand for five minutes before using.


 

Peanut Butter Delight

This creamy, protein-rich spread is a snap to make, and it’s delicious on toast, scooped up with apple slices or enjoyed straight out of the bowl. Try making it with almond butter, too. Keeps covered in the refrigerator for several days.

INGREDIENTS

1 cup nonfat ricotta cheese
2 teaspoons vanilla extract
½ teaspoon ground cinnamon
1 ½ tablespoons sugar
¼ cup natural peanut butter (without added salt)

Combine all ingredients in a blender container and puree until smooth. Chill in refrigerator until ready to use.

Serving Information
Makes 10 (2-tablespoon) servings, each containing approximately:

65 calories
3 gm. fat
5 gm. protein
5 gm. carbohydrate
2 mg. cholesterol
12 mg. sodium
Trace fiber


 

Mashed Sweet Potatoes

Every bit as good-for-you as they are good. For finicky little ones, omit the pepper.

INGREDIENTS

2 medium sweet potatoes, washed, peeled and cut into 1-inch cubes
2 tablespoons frozen concentrated orange juice
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground cinnamon
½ teaspoon pure vanilla extract

INSTRUCTIONS

  1. Place 6 cups water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes or until tender. Drain. Place saucepan back on the burner for 30 more seconds to dry potatoes.
  2. Add remaining ingredients and mash with a potato masher until all ingredients are mixed well. Potatoes will be slightly lumpy.

Serving Information
Makes 6 servings, each containing approximately:

110 calories
25 gm. carbohydrate
Trace fat
0 mg. cholesterol
2 mg. protein
250 mg. sodium
4 mg. fiber


 

Mango Papaya Smoothie

Smoothies are a modern staff of life, and a great snack option anytime. If you keep bagged tropical fruit and concentrated juices stocked in the freezer, gourmet-quality smoothies are within the reach of even very young chefs. Kids love to concoct their own variations – encourage them to try adding protein powder, a ripe banana or lowfat yogurt as the whim takes them.

INGREDIENTS

½ cup diced frozen mango
½ cup diced frozen papaya
¼ cup apple juice
1 teaspoon fresh lime juice
1 teaspoon cane sugar
¼ cup crushed ice

INSTRUCTIONS

Combine all ingredients in a blender container, let sit for 5 minutes to thaw slightly and puree until smooth.

Serving Information
Makes 1 serving, containing approximately:

145 calories
37 gm. carbohydrate
Trace fat
0 mg. cholesterol
1 gm. protein
7 mg. sodium
4 gm. fiber