Texas State University
Peanut Butter & Banana Sandwich
Makes 1 sandwich. Serving sizes: Adults – 1 sandwich, Toddlers – ½ sandwich
Preparation Time: 10 minutes
Ingredients:
□ Non-stick cooking spray
□ 2 slices whole grain bread
□ 2 tablespoons peanut butter
□ ½ banana, thinly sliced
Directions:
1. Spread one slice of bread with peanut butter and thinly sliced bananas. Place other slice of bread on top to make a sandwich.
2. Warm frying pan on medium heat.
3. Spray outer sides of bread with cooking spray.
4. Lay sandwich in frying pan once pan has warmed.
5. Fry and flip sandwich as needed until bread becomes golden and toasted.
For Babies 6 months and older:
Purée a ¼ of a banana with 2 tablespoons water or breastmilk.
Peanut Butter & Banana Sandwich
Per ½ sandwich
Calories: 190
Total Fat: 9g
Carbohydrate: 24g
Sugar: 7g
Protein: 8g
Sodium: 234mg
Pizzas Just for Me!
Makes 2 pizzas. Serving sizes: Adults – 1 pizza, Toddlers – ½ pizza
Preparation Time: 20 minutes
Ingredients:
□ 2 whole wheat pita breads or whole wheat tortillas
□ ½ cup tomato sauce
□ ½ cup mozzarella cheese, shredded
□ ½ cup vegetables of your choice: bell pepper, spinach, mushrooms, asparagus, tomatoes, chopped or sliced
(fresh or frozen)
□ 1 tablespoon herbs of choice: basil, oregano, thyme, chopped (optional)
Directions:
1. Preheat oven to 325 degrees.
2. Sauté vegetables for 5 minutes or cook in microwave for 2 minutes.
3. Spread ¼ cup tomato sauce on each of the pita breads.
4. Sprinkle mozzarella on each pita bread.
5. Add vegetables on pizzas to your liking. Sprinkle herbs over top.
6. Place on baking sheet, bake 10 minutes, or until edges appear browned and cheese is melted.
7. Let cool for a couple minutes and enjoy!
For babies 10 months and older:
Cut whole wheat pita bread into bite-sized pieces and moisten with tomato sauce.
Pizzas Just for Me!
Per ½ pizza
Calories: 125
Total Fat: 1.5g
Carbohydrate: 21g
Sugar: 1.5g
Protein: 8g
Sodium: 430mg
Quick Veggie Quesadilla
Makes 1 quesadilla. Serving sizes: Adults – 1, Toddlers – ½
Preparation Time: 10 minutes
Ingredients:
□ 1 whole wheat tortilla
□ ¼ cup red or green bell peppers, chopped
□ ¼ avocado, sliced
□ 1 tablespoon cilantro, chopped (optional)
□ 2 slices of cheese
Directions:
1. On the tortilla, spread out the bell peppers, avocado slices, and cilantro.
2. Cover with cheese slices.
3. Bake or broil until cheese has melted.
4. If broiling, watch carefully as cheese may burn quickly.
For Babies 10 months and Older:
Cut quesadillas into bite-size pieces and cool for baby.
Quick Veggie Quesadilla
Per ½ Quesadilla
Calories: 145
Total Fat: 5g
Carbohydrate: 17g
Sugar: 2.5g
Protein: 8g
Sodium: 365mg
Roasted Root Vegetables
Makes 4 cups. Serving sizes: Adults – 1 cup, Toddlers – ½ cup
Preparation Time: 1 hour
Ingredients:
□ 3 potatoes, sweet potatoes, or yams
□ 2 turnips, rutabagas, or beets
□ 2 carrots
□ 2 tablespoons olive oil
□ 2 teaspoons dried thyme, basil, sage,
or herb of choice
Directions:
1. Preheat oven to 400°F.
2. Peel and cut potatoes, turnips, carrots, or substitutions into pieces of about the same size: about ½ inch thick, so they will cook evenly.
3. Toss the vegetables with olive oil.
4. Sprinkle with herbs.
5. Put the vegetables on a baking sheet and roast, stirring and turning the vegetables occasionally, for 45 minutes, or until tender when poked with a fork.
For babies 8 months and older:
Cool the cooked vegetables and cut into finger food sized pieces or pulse in the blender until desired texture.
Roasted Root Vegetables
Per ½ cup serving
Calories: 115
Total Fat: 4g
Carbohydrate: 19g
Sugar: 7g
Protein: 2g
Sodium: 70mg
Sweet Potato and Apple Casserole
Makes 4 cups. Serving sizes: Adults – 1 cup, Toddlers – ½ cup
Preparation Time: 50 minutes
Ingredients:
□ 3 sweet potatoes, peeled and quartered
□ 1 teaspoon ground cinnamon
□ 2 large apples, cored, and chopped
□ ¼ cup all purpose flour
□ 2 tablespoons butter, melted
□ ¼ cup chopped pecans
Directions:
6. Place sweet potatoes in a large saucepan with enough water to cover. Bring to a boil and cook for 15 minutes or until tender when poked with a fork. Drain and cool.
7. Preheat oven to 350˚F. Lightly grease a 7x11 inch baking dish.
8. Layer sweet potatoes, cinnamon, and apples in the prepared baking dish.
9. In medium bowl, mix flour, butter, and pecans. Sprinkle over the sweet potatoes.
10. Bake for 30 minutes, or until lightly browned.
For babies 8 months and older:
Reserve a couple pieces of cooked sweet potato and apple, mash with a fork, and mix with a small amount of water or breast milk. Cool completely before serving.
Sweet Potato and Apple Casserole
Per ½ cup serving
Calories: 150
Total Fat: 4g
Carbohydrate: 26g
Sugar: 11g
Protein: 3g
Sodium: 92mg
Tomato & Hamburger Mac
Makes 5 cups. Serving sizes: Adults – 1 cup, Toddler – ½ cup
Preparation Time: 20 minutes
Ingredients:
□ 2 tbsp tomato sauce
□ 2 diced tomatoes
□ 1 dash of Worcestershire sauce
□ 1 cup lean ground beef or ground turkey, cooked
□ 1¼ cup whole wheat macaroni noodles, cooked
□ ⅓ cup fresh, frozen or canned peas
□ ⅓ cup fresh, frozen or canned carrots
Directions:
8. In a medium sauce pan, combine sauce, tomatoes and Worcestershire sauce.
9. Add the cooked ground turkey, noodles, peas, and carrots.
10. Heat over medium heat for 10 minutes or until warm. Serve warm in bowls.
For babies 6 months and older:
Purée 2-4 tablespoons of plain, cooked turkey with a small amount of water or breast milk. Cool completely before serving.
Tomato & Hamburger
Per ½ cup serving
Calories: 70
Total Fat: 2g
Carbohydrate: 8g
Sugar: 1.5g
Protein: 6g
Sodium: 50mg
Tortellini Pasta Salad
Makes 5 cups. Serving sizes: Adults – 1 cup, Toddlers – ½ cup
Preparation Time: 30 minutes
Ingredients:
□ 1 pkg. uncooked cheese-filled tortellini (refrigerated or frozen)
□ 1 zucchini, halved lengthwise, then sliced thinly
□ 1 cup cherry tomatoes, cut in half
□ ⅓ cup reduced-fat mayonnaise or low-fat plain yogurt
□ ½ cup frozen green peas (thawed)
□ 1 clove garlic, minced
Directions:
1. Cook refrigerated tortellini according to package instructions.
2. In a serving bowl, add zucchini, tomatoes, mayonnaise or yogurt, peas, and garlic to drained tortellini.
3. Mix gently, cover and serve, or refrigerate until ready to serve.
For babies 8 months and older:
You can puree cooked zucchini and tomatoes together for a tasty dish for baby.
Tortellini Salad
Per ½ cup serving
Calories: 130
Total Fat: 4g
Carbohydrate: 18g
Sugar: 1.5g
Protein: 5g
Sodium: 216mg
Tortilla-Black Bean Soup
Servings: 8
Preparation Time: 1 hour
Ingredients:
□ 1 tablespoon canola oil
□ 1 pound chicken breast, cubed
□ 1 yellow onion, diced
□ 2 cloves garlic, minced
□ 2 teaspoons ground cumin
□ 1-32oz. carton low-sodium chicken broth
□ 2 cups water
□ 1 cup frozen corn kernels
□ 1-15 oz can black beans, rinsed and drained
□ ½ cup tortilla chips, crushed
Directions:
11. Heat oil in large stock pot. Add chicken and cook until browned.
12. Add garlic and onion, cook until tender.
13. Add cumin, broth, and water. Cover and bring to a boil.
14. Add corn and black beans. Add fresh cilantro if desired. Simmer, uncovered, for 15 minutes.
15. Ladle soup into bowls, sprinkle with crushed tortilla chips.
For babies 8 months and older:
Puree soup mixture (without chips) for baby. Cool completely before serving.
Tortilla-Black Bean Soup
Per ½ cup serving
Calories: 60
Total Fat: 1g
Carbohydrate: 5g
Sugar: 1g
Protein: 7g
Sodium: 79mg
Tuna Melt
Makes 4 melts. Serving sizes: Adults – 1, Toddlers – ½
Preparation Time: 15 minutes
Ingredients:
□ 1- 6-ounce can chunk light tuna, packed in water
□ 1 tablespoon reduced-fat mayonnaise
□ ¼ cup red or green bell pepper, chopped
□ 1 stalk celery, chopped
□ ½ teaspoon dill (optional)
□ 4 slices whole wheat bread
□ ½ cup reduced-fat mozzarella or cheddar cheese, grated
Directions:
1. Mix tuna, mayonnaise, bell pepper, celery, and dill.
2. Spread ¼ of mixture on each slice of bread and top with cheese.
3. Broil in oven for 3 minutes or until cheese melts.
For babies 10 months and older:
Cut pieces of bread into bite sized pieces and moisten as needed.
Tuna Melt
Per ½ tuna melt
Calories: 80
Total Fat: 2g
Carbohydrate: 9g
Sugar: 2g
Protein: 8g
Sodium: 266mg
Tuna Tomatoes
Makes 8 tomatoes. Serving sizes: Adults – 2, Toddlers - 1
Preparation Time: 15 minutes
Ingredients:
□ 1- 12 oz. can of Chunk Light tuna, in water, drained
□ 1 tablespoon sweet pickle relish
□ ¼ cup reduced-fat mayonnaise
□ 1 hard-boiled egg, finely chopped
□ ½ cup red apple, peeled and chopped
□ 4 fresh medium tomatoes, halved and hollowed out
Directions:
16. Mix together tuna, pickle relish, mayonnaise, chopped egg, and apple in large bowl until tuna is well coated with mayonnaise and moist.
17. Scoop salad into hollowed tomatoes until full; add black pepper to taste if desired.
18. Serve with whole grain crackers, if desired.
For babies 6 months and older
Boil an extra egg and mash egg yolk with fork for baby. Discard egg whites.
Tuna Tomatoes
Per 1 tomato half
Calories: 110
Total Fat: 2.5g
Carbohydrate: 9g
Sugar: 5g
Protein: 11g
Sodium: 266mg
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Go bananas!
Bananas are an excellent source of potassium! Potassium is an important vitamin to keep your heart and nervous system healthy! Include a banana in your diet to help get your daily dose of potassium.
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Cooking with Herbs
If you are looking for some excitement in your meals, cook with herbs, such as thyme, oregano, basil, and rosemary. They are a great source of antioxidants, which protect against heart disease and cancer. They are also a great replacement for salt when seasoning your food. This is important because too much salt can lead to high blood pressure and heart problems.
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Eat More Bell Peppers!
Bell peppers are packed with lots of nutrients! Bell peppers are a good source of vitamin C, thiamine, vitamin B6, beta-carotene, and folic acid. Scientists have shown that red bell peppers have higher levels of nutrients than green bell peppers!
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Carrots really are good for the eyes!
Carotenoids, also known as vitamin A, are found abundantly in orange foods, like carrots! Vitamin A is an important nutrient in keeping the eyes sharp. So eating a carrot a day may just keep the eye doctor away!
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Find Sweet Health Success in the Sweet Potato!
Sweet potatoes are a rich source of vitamin A and C! Both vitamins are powerful antioxidants that work to keep you and your family healthy!
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Turkey Talk!
Turkey is a lean meat. Use ground turkey in place of ground beef in some meals for the same amount of protein, but less fat!
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Refrigeration and Food Safety
Storing food at the right temperatures is very important in preventing food-borne illnesses, or food poisoning. This is especially important for young children, who may not have as strong an immune system as adults do. Make sure that your refrigerator is set at a temperature below 40 degrees, and that refrigerated food is not kept out any longer than 2 hours at a time.
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Black Beans
Like whole grains, beans are loaded with fiber, and are a great source of energy and protein for growing kids. Black beans especially are a rich source of antioxidants, which help prevent cancer, heart disease, and delay signs of aging. When it comes to you, your kids, and a hectic schedule, this is a great thing!
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Cooking is for Everyone!
Tuna melts are fun and easy to make, invite your toddler to mix the tuna, help pile the tuna on the bread (and lick the bowl!), then place the cheese over the tuna! Kids love helping and working alongside you in the kitchen and makes them more likely to try new vegetables!
Note: Due to levels of mercury in tuna, it should not be offered to children more than twice a week. Serve ‘chunk light’ varieties to eliminate as much mercury as possible.
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“The incredible, edible egg!”
Did you know that the egg only has 70 calories, but is packed with essential vitamins and minerals? This includes folate, iron, zinc, B vitamins, and vitamin D. It’s a great food to help your child grow up strong and have a strong immune system.
Note: Due to levels of mercury in tuna, it should not be offered to children more than twice a week. Serve ‘chunk light’ varieties to eliminate as much mercury as possible.
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