recipes for kids Archives - Wild Blueberries

Fueling Young Minds: Navigating Back-to-School Nutrition with Dietitian Mom

With the back-to-school season here, parents are gearing up for the bustling year ahead. The transition from carefree summer days to structured school routines can pose unique challenges, especially when it comes to ensuring children receive the nutrition they need to perform their best in the classroom. To help with some back-to-school nutrition strategies, we asked one of our favorite mom dietitians, Jenny Shea Rawn, for some tips. Jenny has a Master of Science in Nutrition and a Master of Public Health degree, is an accomplished author, and the loving mother of two young kids, Lucca and Lexi. In her career and role as a mother, she has a profound understanding of the importance nutrition plays in child development. During our conversation, she shared with us her approach to balanced breakfasts and smart lunch box choices that can help kids sustain their energy levels and cognitive function during the long school days.

A Balancing Act: Nutrient-Packed Breakfasts

When it comes to breakfast, Jenny advocates for protein, whole grains, and the inclusion of fruits or vegetables. “It’ll help with blood sugar stabilization and ensure that their brains can be thinking and they can maintain good energy throughout the day,” Jenny explained. To simplify busy mornings, she relies on quick and easy recipes like overnight oats, oatmeal, or smoothies. Her secret weapon? Infusing nutrient-rich wild blueberries. “Besides their nutritional benefits, the berries add a nice flavor to the dishes without adding any sugar. Plus, kids love the purple color. These recipes are super simple, nothing fancy—nobody has time for fancy stuff during the busy school week!”

Emphasizing the value of breakfast, Jenny makes sure her kids begin their day with a meal that nurtures their bodies and minds. Her approach aligns with decades of research, emphasizing that a balanced diet (especially one that includes wild blues) supports cognitive function and concentration in kids. Give one of these three kid-friendly breakfast recipes a try to start your children’s day off right.

Kid-Friendly Wild Blueberry Breakfast Recipes:

Wild Blueberry Almond Butter Overnight Oats: By prepping this dish the night before, Jenny’s found that her mornings run a whole lot smoother! Wild Blueberry-Almond Butter Overnight Oats only take 10 minutes to make, then they sit in the fridge overnight. This healthy mix of fruit, nuts, and grains will help power your kids’ morning while still tasting absolutely delicious.

Wild Blueberry Kefir Breakfast Smoothie: If you’re a fan of the one-minute breakfast, this one’s for you. This Kid-Friendly Wild Blueberry & Kefir Breakfast Smoothie is bursting with flavor—all you have to do is throw five ingredients in a blender to serve up some vibrant, purply-blue smoothie goodness.

Recipe by Sally Kuzemchak, MS, RD of Real Mom Nutrition

Wild Blueberry, Cranberry and Almond Oatmeal: Oatmeal is a super healthy breakfast option for your child–especially when you add some wild blueberries into the mix. Spice up your morning oatmeal and add some color to your child’s diet by trying this Wild Blueberry, Cranberry and Almond Oatmeal. Jenny’s kids love adding wild blueberries to their oatmeal because it turns purple! Win-win: nutrients and a fun color

Recipe by Rebecca Crump from Ezra Pound Cake

Navigating School Lunches

When it comes to packing school lunches, Jenny provides her kids with a balanced menu that includes protein, healthy fats, and whole grains. While she acknowledges that school cafeterias might not always offer ideal choices, she encourages parents to supplement where they can throughout their child’s day.

“I do a little bit of meal planning, but I don’t go crazy over it. It’s just kind of knowing what they need, making sure they have protein, some healthy fats, and whole grains at every meal, then they’ll be set,” Jenny assured. “I also try to sprinkle in some fruits and vegetables wherever I can. We always have a healthy breakfast, and whether I pack their school lunch or they buy school lunch, we always try to go heavier on the veggies at dinnertime—especially on days when they’ve bought school lunch, and might not have made the best choices.”

Jenny’s approach to school lunches encourages providing nutrient-rich alternatives that keep kids engaged and nourished throughout the day. She recognizes the value of variety and adaptability, ensuring her kids have options that resonate with their changing preferences. Seeking some home lunch inspiration? Try these wild blueberry recipes and surprise your child with something new and tasty.

Snacking Smartly

When it comes to snacking, Jenny ensures her kids are getting their nutrients while still enjoying the process through fun and engaging options. After-school snacks are a great way to supplement any valuable nutrients that were missed during the day. Her kids’ go-tos are sliced carrots with hummus, or other easy-to-eat veggies.

“If they’re coming home from school, I’ll offer them sliced carrots and hummus or celery and hummus, some veggie that I know that they can just kind of mindlessly eat and will enjoy snacking on,” Jenny shared. “Another one is Ants on a Log—a celery stick with peanut butter and wild blueberries, which is a fan favorite in my house, or cucumber boats with hummus and sunflower seeds.”

3 Habits to Incorporate into Your Weekly Routine

To lay the foundation for a successful week, Jenny has three invaluable tips that she lives by to guarantee her family is prepared for the week ahead. By integrating these methods into your own routine, you’re setting the stage for a week of balanced and delicious meals that contribute to your childs’ well-being and success in school.

Weekend Meal Prep. Jenny’s found that a little planning goes a long way. “While I don’t adhere to the traditional Sunday meal planning routine, I do spend some time mentally mapping out what we’ll be eating from Monday to Friday. I focus on what needs to be stocked in the fridge and what dinner ideas we have in mind.” As part of her weekend routine, Jenny also sets aside time to do some fruit and veggie prep. “Carrots are a staple in our household, and we go through plenty of them during the week. I make sure to wash grapes and any other fruits that can be prepared ahead of time. I also dedicate a portion of my Sunday to preparing a big batch of lentils or cooking up whole grains. The prep doesn’t take up too much time, usually around half an hour, but it sets the tone for the rest of the week,” Jenny explained.
Clean Kitchen Space. Starting the day with a clean kitchen can make a world of difference! Each night, Jenny makes sure to tidy up the kitchen, clean the table, and run the dishwasher. She even sets up the coffee maker for a seamless morning routine. “This way, we wake up every day to a clean slate and an organized space that eases the morning rush. There’s something about having a clean slate that makes getting breakfast and lunches ready feel less overwhelming,” Jenny shared. Having everything in order helps streamline her and her family’s mornings, ensuring that everyone is set for a successful day of learning.
Utilizing Frozen Fruits & Veggies. As a mom who values efficiency, Jenny’s come to rely on frozen fruits and vegetables to enhance her kids’ back-to-school meals. “One staple in our freezer is a three-pound bag of wild blueberries. I always make sure we have one in the house, with an extra backup in the garage freezer. Not only do frozen fruits retain their nutritional value, but they’re also incredibly versatile,” Jenny explained. During busy school nights when time is limited, having a stash of frozen veggies and whole grains on hand can be a game-changer. It allows for quick and easy access to nutritious ingredients, ensuring that even on the most hectic evenings, Jenny and her kids are still nourishing their bodies and minds with the goodness they need.

Looking Ahead to the 2023-24 School Year

As we kick off the start of another school year, we hope you find some of these fantastic nutrition tips from our very own mom dietitian helpful, and that your kids are all set for an amazing year ahead!

Looking for more insights from Jenny? Visit her website or follow her on Instagram. She also has a new cookbook called Coastal Kitchen which features delightful wild blueberry recipes, along with some incredible seafood recipes.

Eat Your Fruits & Veggies! Top Tips for Kids

Are your kids getting their recommended daily cups of fruits and vegetables? If the answer is no, they are not alone. Obesity numbers tell the story of what’s on our kids’ plates more than any other statistic. According to recent data from the Centers for Disease Control and Prevention, one in three kids in the U.S. is overweight or obese and in Canada the figure is 26%.

Children’s weight is the number one health concern among parents, and it’s no wonder. Obesity is responsible for an array of health problems including high blood pressure, type 2 diabetes, elevated cholesterol levels, and a shorter life span than even their parents.

Healthy fruits and vegetables continue to take a back seat to sugary, fatty foods, and the battle to nudge kids toward more nutritious fare is in full swing. Recently, media reports show that adding a light mist of sugar makes vegetables more palatable to kids until they develop a taste for veggies. While a spritz of sweet may bridge the gap for kids whose veggies end up being pushed around the plate, there must be another way to help kids get their daily recommended cups.

In fact, there’s plenty of advice when it comes to increasing kids’ fruit and vegetable intake. But the best piece of advice for parents is to keep trying. It takes time for children to develop a taste for new foods, and a little culinary manipulation can be a good thing.

Here are 5 of our favorite ways to extend our efforts to give kids the nutrition they need and tip the scale in the right direction.

Help Kids Get Their Cups! Our Top 5 Tips

Tip #1: Exploit Fruit.

For kids over the age of three, USDA dietary guidelines recommend 11/2 cups of fruit per day and 2 cups of veggies. So if your kids are eating fruit, that’s nearly half the battle. Luckily, nature has provided fruit with their own appeal: sweet taste, bright color, easily edible packages – sometimes just taking advantage of fruit’s built-in charm is all that’s necessary.

For a great snack idea that ups the cups, go blue. Wild blueberries are our choice for a food kids always love. Wild blues are a perfect choice for every day munching because they are nutrient-rich food that adds important dietary nutrients without the “empty” calories that are important for kids to defy the obesity statistics. Eating them straight from the freezer is a popular snack for kids (parents, too), and while they are good by the bowlful, they also make duller foods better, thanks to their fun color. Add blues to nearly everything to get an antioxidant punch (and an easy half cup!), including cereal, yogurt, salads, and even proteins for a sweet splash that appeals to young tastes.

Once you have your blues, keep tiny Tupperware® on hand so fruit salads can be used as an on-the-go snack to replace processed foods. You can also skewer fruit pieces for a fun, colorful way to snack, make a fruit pizza, or blend fruit together for much-loved Yogurt Fruit Pops. Or make fun recipes from fruit that mock their boxed counterparts, like these Blueberry Pop Tarts courtesy of Mogwai Soup, and consider the war against poor eating habits on.

Tip #2: Make Veggies Yummy.

Think your kids won’t eat vegetables? Put a kid-friendly twist on a dish and stand corrected. To appeal to younger palates, get creative by taking advantage of the ready-made sweetness of carrots by making Maple Glazed Carrots, or cook up some Zucchini Chips for an irresistible crunch kids love. Dips are also great for youngsters: slice up peppers, cucumbers, broccoli and cauliflower and pair them with a little dressing (one that’s not loaded with sugar and fat) and those veggies will disappear. Try these kid-approved dish ideas from My Recipes (including Maple Glazed Carrots and Zucchini Chips) to spark some ideas to take veggies from ho hum to yum.

Tip #3: Eat Just One Meal Together.

Finding it difficult to sit down to dinner every night? Take heart. The latest news about family meals is surprising, but for the time-challenged, it’s all positive. Eating a meal together just once a week will boost fruit and veggie intake, according to new research. The study, published in Journal of Epidemiology & Community Health, shows that kids who eat together with their family consume more portions of produce than those whose families don’t share a meal. Whether it’s Sunday brunch or a single weekday dinner, that one visit to the family table could work magic in the quest for daily cups – among other benefits.

Tip #4: Be a Food Marketer.

The smarty-pants that changed the name of the Indian beetle to the “ladybug” must have known something about marketing. A simple name change, it seems, can turn yucky into yummy, and that’s a lesson in marketing that works as well in the kitchen as it does in the boardroom.

Consider the story of a mother that started calling Brussels sprouts “hero buttons” and changed the way her kids looked at this less-than-popular veggie. Could it be that simple? Sure. When spinach smoothies become green monsters and dinner vegetables become appetizer “snack plates” you’ll start counting up daily cups. In fact, researchers involved in the Journal of Epidemiology & Community Health study also found a link between fruit and vegetable intake among the kids and how the produce was presented on the plate. Simply cutting up fruits and veggies led to kids eating more. Presentation is everything, even when it comes to nutrition!

Tip #5: Get Kids Involved.

Of all the inventive, resourceful techniques to get kids to embrace healthy food, our #5 is a guaranteed winner. Parents and experts agree that when kids are part of the process of making meals, they are more likely to understand the benefits of whole, nutritious food, including fruits and vegetables. So let kids help with the shopping – have them choose a new favorite fruit or vegetable from the produce section, for example. And, involve them with meal preparation as well by enlisting them to wash, measure, toss, or add spices. Getting kids involved provides healthy eating lessons they’ll take with them forever. Try these 10 ways to get kids involved from Fruits and Veggies More Matters.

Get Kids in the Game!
Noticing more activity in your kitchen? It could be because school vacation is in full swing for kids around the country. It’s a perfect time for getting kids involved in games that teach them about fruit and veggie nutrition. Fruit and Veggies More Matters has “Food Champs” for just this reason!

Hey, It’s Hot! Time For Cool Summer Recipes

Memorial Day has come and gone, prompting many to exclaim, “So soon?” While some people are quick to flip-flop, others have a hard time giving up their fleece. It’s time to face the fact that soon you’ll look out the window and see the neighborhood kids running through the sprinkler. You’ll whip off your wool turtleneck and say, “Hey, it’s HOT!”

On those days when you get caught short in the heat and start craving the cool, you can pop this great recipe in your fridge, and then in your mouth. It provides all the taste with all the nutritional benefits, since it features wild blueberries, a top antioxidant superfruit.

Find this and more great wild blueberry recipes for summer.