healthy vegetarian sandwich recipes for kids image
Q. Maybe even vegetarian type meals? I have a few picky eaters and on some weekends we have all the kids so there are 7 plus my husband and myself so it would need to be relatively easy and of course healthy, low fat and nutritious. I have one kiddo who hates almost everything except pasta, sandwiches and cereal(of course, it could be also that he just prefers his moms cooking which I can respect). I feel guily trying to make my kids eat foods they don't like but for the sake of their health they need to eat veggies, beans, whole grains, proteins, etc.
So anyone with good recipes for picky eaters would be appreciated.
And please don't just say 'make them eat what you serve'. I've tried that and it seems cruel to watch them sit there so long and then leave the table hungry because after awhile I tell them to just go if they refuse to eat their veggies or whatever. I also have tried withholding any snacks or desserts if they won't eat their dinner - doesn't work either.
Thanks!
So anyone with good recipes for picky eaters would be appreciated.
And please don't just say 'make them eat what you serve'. I've tried that and it seems cruel to watch them sit there so long and then leave the table hungry because after awhile I tell them to just go if they refuse to eat their veggies or whatever. I also have tried withholding any snacks or desserts if they won't eat their dinner - doesn't work either.
Thanks!
Answer
CRUNCHY FRIED FISH
Here's a low fat version of fried fish. Simply coat chunks of white fish fillets in breadcrumbs and bake in a hot oven. Serve with tarter sauce and russet fries baked alongside. Kids LOVE this!!
1 1/4 pounds firm white fish, such as cod or halibut
1 egg lightly beaten
1 1/2 cups breadcrumbs
1 tsp dried mixed herbs
1 tsp paprika
Freshly ground black pepper
Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in the oven.
Meanwhile cut fish into chunks. Put beaten egg into a small bowl, and combine breadcrumbs, herbs, paprika and pepper in a large shallow bowl.
Remove cookie sheet from oven. Dip the fish first into the egg and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish. Bake for 8-10 minutes, turning once, until fish is cooked through.
LOW FAT FISH TACOS
Halibut and cod work especially well with these low fat fish tacos. Bake, broil or grill the fish after briefly marinating it, and serve with your choice of low fat or fat free garnishes on top of warm corn tortillas.
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes. Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees. Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness. Warm corn tortillas according to instructions on package. When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.
Serves 4.
LOW FAT CHICKEN ENCHILLADAS
This a is a great way to use leftover chicken or rotisserie chicken. These creamy enchiladas are quick and easy to make. It's comfort food with a fraction of the fat.
4 corn tortillas
1 1/2 cups shredded cooked chicken (skinless, white meat)
1/2 cup black beans
1/2 cup sweet corn
1 cup medium or hot salsa
1 cup plain low fat yogurt
1/2 cup reduced fat sour cream
1/2 cup reduced fat shredded Jack cheese
Preheat oven to 350 degrees.
Coat an 8-inch by 8-inch baking dish with nonstick cooking spray. Warm tortillas according to instructions on package.
Mix salsa, yogurt and sour cream and spoon half the salsa mixture into the chicken, beans and corn. Blend well.
Divide chicken mixture among the tortillas. Carefully roll tortillas and place them seam down in the baking dish. Spoon remaining salsa mixture over the tortillas. Sprinkle cheese on top. Cover with foil and bake for 30 minutes.
Serves 4.
BEEF AND PENNE CASSEROLE
This is comfort food at its best (and a family favorite), combining extra lean ground beef, tomatoes, penne pasta and a sprinkling of reduced fat cheese. Sometimes I wilt half a 10-ounce pack of fresh baby spinach (squeezed dry) and stir it into the beef and tomato mixture.
1/2 pound penne pasta
1 14-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 tsp oregano
1 pound lean or extra-lean ground beef
1 medium onion, finely chopped
1/2 cup shredded reduced fat mozzarella and cheddar cheese blend
Preheat oven to 350 degrees.
Boil pasta according to instructions on package. Do not overcook. Drain and set aside. Meanwhile, in a large skillet sprayed with cooking spray, saute onions and ground beef on a medium to high heat until the beef is browned. Add crushed tomatoes, sauce and oregano, and stir well. Cover and simmer for about 10 minutes. Empty pasta into a 2 quart baking dish; add beef and tomato mixture and toss well to coat. Sprinkle with cheese blend and bake for 25 minutes.
Serves 4-6
You can also do a lot of wonderful things with POLENTA, which is very healthy, pre-cooked and you can buy it in the supermarket in a roll you just have to slice. It's a great substitute for pasta. Try covering it with fresh tomato sauce and a little reduced fat cheese as a side dish to broiled chicken or veal, etc.
Hope this helps!
CRUNCHY FRIED FISH
Here's a low fat version of fried fish. Simply coat chunks of white fish fillets in breadcrumbs and bake in a hot oven. Serve with tarter sauce and russet fries baked alongside. Kids LOVE this!!
1 1/4 pounds firm white fish, such as cod or halibut
1 egg lightly beaten
1 1/2 cups breadcrumbs
1 tsp dried mixed herbs
1 tsp paprika
Freshly ground black pepper
Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in the oven.
Meanwhile cut fish into chunks. Put beaten egg into a small bowl, and combine breadcrumbs, herbs, paprika and pepper in a large shallow bowl.
Remove cookie sheet from oven. Dip the fish first into the egg and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish. Bake for 8-10 minutes, turning once, until fish is cooked through.
LOW FAT FISH TACOS
Halibut and cod work especially well with these low fat fish tacos. Bake, broil or grill the fish after briefly marinating it, and serve with your choice of low fat or fat free garnishes on top of warm corn tortillas.
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes. Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees. Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness. Warm corn tortillas according to instructions on package. When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.
Serves 4.
LOW FAT CHICKEN ENCHILLADAS
This a is a great way to use leftover chicken or rotisserie chicken. These creamy enchiladas are quick and easy to make. It's comfort food with a fraction of the fat.
4 corn tortillas
1 1/2 cups shredded cooked chicken (skinless, white meat)
1/2 cup black beans
1/2 cup sweet corn
1 cup medium or hot salsa
1 cup plain low fat yogurt
1/2 cup reduced fat sour cream
1/2 cup reduced fat shredded Jack cheese
Preheat oven to 350 degrees.
Coat an 8-inch by 8-inch baking dish with nonstick cooking spray. Warm tortillas according to instructions on package.
Mix salsa, yogurt and sour cream and spoon half the salsa mixture into the chicken, beans and corn. Blend well.
Divide chicken mixture among the tortillas. Carefully roll tortillas and place them seam down in the baking dish. Spoon remaining salsa mixture over the tortillas. Sprinkle cheese on top. Cover with foil and bake for 30 minutes.
Serves 4.
BEEF AND PENNE CASSEROLE
This is comfort food at its best (and a family favorite), combining extra lean ground beef, tomatoes, penne pasta and a sprinkling of reduced fat cheese. Sometimes I wilt half a 10-ounce pack of fresh baby spinach (squeezed dry) and stir it into the beef and tomato mixture.
1/2 pound penne pasta
1 14-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 tsp oregano
1 pound lean or extra-lean ground beef
1 medium onion, finely chopped
1/2 cup shredded reduced fat mozzarella and cheddar cheese blend
Preheat oven to 350 degrees.
Boil pasta according to instructions on package. Do not overcook. Drain and set aside. Meanwhile, in a large skillet sprayed with cooking spray, saute onions and ground beef on a medium to high heat until the beef is browned. Add crushed tomatoes, sauce and oregano, and stir well. Cover and simmer for about 10 minutes. Empty pasta into a 2 quart baking dish; add beef and tomato mixture and toss well to coat. Sprinkle with cheese blend and bake for 25 minutes.
Serves 4-6
You can also do a lot of wonderful things with POLENTA, which is very healthy, pre-cooked and you can buy it in the supermarket in a roll you just have to slice. It's a great substitute for pasta. Try covering it with fresh tomato sauce and a little reduced fat cheese as a side dish to broiled chicken or veal, etc.
Hope this helps!
How do I cook a meal to satisfy both my son and my daughter. He loves meat, she is a vegetarian. Any ideas?
Tareksgirl
I eat meat too, but we don't eat pork. Sometimes beef, and we eat lots of chicken. Also, my kids (ha, a teen and a 20-something) are no stranger to middle eastern food. Any suggestions would be appreciated!
Answer
Try and talk your son into a healthy diet.
WASHINGTON, Aug 06, 2008 /PRNewswire-USNewswire via COMTEX/ -- 'Physicians Committee' Campaign Exploits Children and Is Fear-Mongering at Its Worst
Attribute Statement to AMI Foundation President Randy Huffman, Ph.D.
The following is a statement by AMI Foundation President Randy Huffman, Ph.D.:
"A factually inaccurate, alarmist and exploitive new campaign aimed at scaring parents and school systems out of feeding children processed meats is just what those of us who know the Physicians Committee for Responsible Medicine (PCRM) have come to expect from this pro-vegetarian animal rights group in doctors' clothing.
After all, it is this group's actions that prompted the American Medical Association in 1991 to issue a news release stating that, 'The AMA finds the recommendations of PCRM irresponsible and potentially dangerous to the health and welfare of Americans. [PRCM is] blatantly misleading Americans on a health matter and concealing its true purpose as an animal 'rights' organization.' The California Medical Association also has criticized PCRM for 'lies and misrepresentation.'
And most recently, in a story carried by STATS.org, Ron Kleinman, M.D., a leading medical expert on childhood nutrition, called the campaign 'outrageous' and chastised the group for exploiting children to achieve their political agenda.
What more does the media need to convince them that this effort is not worthy of coverage? Perhaps these facts will help:
-- Fact: PCRM's goal is to create a vegan society. PCRM bases its claims against processed meats on this longstanding and myopic view that vegan diets (extreme diets that include no animal products whatsoever) are better than balanced diets. PCRM also cites a controversial and inconclusive report by the World Cancer Research Fund as representing "consensus" when it has been widely challenged by scientists.
-- Fact: PCRM's Executive Director Neal Barnard until 2005 sat on the board of the Foundation to Support Animal Protection which has since become known as The PETA (People for the Ethical Treatment of Animals) Foundation. Need we say more?
-- Fact: There are safe levels of just about everything; balance and moderation are key. Even botulism toxin, a very dangerous substance at certain levels, is approved to treat muscle spasms in people and to reduce skin wrinkling. Mustards seeds produce the deadly "Mustard Gas" but mustard seeds also are the source for the condiment mustard. Saying that there are "no safe levels" of a nutritious food product is simply outrageous and scientifically insupportable. Processed meats do play an important role in a balanced diet that includes fruits, vegetables, grains and dairy products.
-- Fact: Children derive important nutrition from processed meats - and they will eat them. Children are notoriously picky eaters, but they enjoy many processed meats and derive essential vitamins, minerals, protein and amino acids to the diet. Uneaten bowls of lentil artichoke stew or potato cauliflower curry (two of PCRM's suggested recipes) contribute nothing to a child's diet.
-- Fact: Processed meats come in a variety of different formulations to meet many nutrition needs. Some choices include low fat, fat free or regular processed meats; processed meats made from beef, pork or poultry; and low-salt, cured and uncured processed meats. Yet PCRM takes a broad swipe at an entire and very diverse category of products. That's as stereotypical as saying that all vegetarian diets are healthy when a diet of potato chips, beer and lollipops - technically speaking - is a vegan diet.
-- Fact: Vegans Derive Far More Nitrite From Their Vegetable Consumption Than Meat Eaters Derive From Cured Meats. A liter of pomegranate juice contributes 100 times more nitrite to the diet than a hot dog and a spinach salad and a ham sandwich contribute about the same amount, according to one of the nation's leading experts on nitrite and nitrate. In fact, less than five percent of human nitrite intake comes from cured meats. Ninety-three percent is contributed by vegetables and by saliva. Will PCRM recommend that people stop eating vegetables or swallowing saliva? We hope not, because leading experts doing cutting edge research at the National Institutes of Health have found that nitrite is not just safe, it can be an important treatment for sickle cell anemia, heart attacks, brain aneurysms, even an illness that suffocates babies. 'The idea it's bad for you has not played out,' NIH Researcher Mark Gladwin, M.D., has said publicly.
Likewise, Nathan Bryan, Ph.D., of the Univ. of Texas-Houston Institute of Molecular Medicine, another nitrite expert, told Food Quality magazine, 'Many studies implicating nitrite and nitrate in cancer are based on very weak epidemiological data. If nitrite and nitrate were harmful to us, then we would not be advised to eat green leafy vegetables or swallow our own saliva, which is enriched in nitrate.'
-- Fact: The WCRF/AICR report that PCRM cites made selective use of science. The WCRF review has been viewed with skepticism by respected scientists since its release in 2007. It is a review of epidemiological studies. In response to the 2007 report, a systematic review by independent epidemiologists has documented that 15 of 16 comparisons cited by WCRF regarding processed meat and colorectal cancer in men were not statistically significant. Many other disregarded studies show no relationship. In July, the prestigious Journal of the National Cancer Institute published an article by a team of world-renowned cancer researchers who cautioned the epidemiological research community about the limitations of epidemiology and suggested that "...false positive results are a common problem in cancer and other types of epidemiological studies." The bottom line: The literature simply does not support the recommendations of the WCRF report and, in turn, PCRM's outrageous claims.
-- Fact: Cancer rates broadly and colon cancer rates specifically are declining, despite claims by PCRM that they are increasing. Colorectal cancer rates have been declining for most of the last two decades, according to the American Cancer Society, and so have colon cancer mortality rates.
Just as consumers need to eat a healthy, balanced diet, they need balanced information. Check with credible health sources like your doctor, dietician or the U.S. Dietary Guidelines. You can be assured that they will tell you that a healthy diet can include processed meats," Huffman concluded.
Try and talk your son into a healthy diet.
WASHINGTON, Aug 06, 2008 /PRNewswire-USNewswire via COMTEX/ -- 'Physicians Committee' Campaign Exploits Children and Is Fear-Mongering at Its Worst
Attribute Statement to AMI Foundation President Randy Huffman, Ph.D.
The following is a statement by AMI Foundation President Randy Huffman, Ph.D.:
"A factually inaccurate, alarmist and exploitive new campaign aimed at scaring parents and school systems out of feeding children processed meats is just what those of us who know the Physicians Committee for Responsible Medicine (PCRM) have come to expect from this pro-vegetarian animal rights group in doctors' clothing.
After all, it is this group's actions that prompted the American Medical Association in 1991 to issue a news release stating that, 'The AMA finds the recommendations of PCRM irresponsible and potentially dangerous to the health and welfare of Americans. [PRCM is] blatantly misleading Americans on a health matter and concealing its true purpose as an animal 'rights' organization.' The California Medical Association also has criticized PCRM for 'lies and misrepresentation.'
And most recently, in a story carried by STATS.org, Ron Kleinman, M.D., a leading medical expert on childhood nutrition, called the campaign 'outrageous' and chastised the group for exploiting children to achieve their political agenda.
What more does the media need to convince them that this effort is not worthy of coverage? Perhaps these facts will help:
-- Fact: PCRM's goal is to create a vegan society. PCRM bases its claims against processed meats on this longstanding and myopic view that vegan diets (extreme diets that include no animal products whatsoever) are better than balanced diets. PCRM also cites a controversial and inconclusive report by the World Cancer Research Fund as representing "consensus" when it has been widely challenged by scientists.
-- Fact: PCRM's Executive Director Neal Barnard until 2005 sat on the board of the Foundation to Support Animal Protection which has since become known as The PETA (People for the Ethical Treatment of Animals) Foundation. Need we say more?
-- Fact: There are safe levels of just about everything; balance and moderation are key. Even botulism toxin, a very dangerous substance at certain levels, is approved to treat muscle spasms in people and to reduce skin wrinkling. Mustards seeds produce the deadly "Mustard Gas" but mustard seeds also are the source for the condiment mustard. Saying that there are "no safe levels" of a nutritious food product is simply outrageous and scientifically insupportable. Processed meats do play an important role in a balanced diet that includes fruits, vegetables, grains and dairy products.
-- Fact: Children derive important nutrition from processed meats - and they will eat them. Children are notoriously picky eaters, but they enjoy many processed meats and derive essential vitamins, minerals, protein and amino acids to the diet. Uneaten bowls of lentil artichoke stew or potato cauliflower curry (two of PCRM's suggested recipes) contribute nothing to a child's diet.
-- Fact: Processed meats come in a variety of different formulations to meet many nutrition needs. Some choices include low fat, fat free or regular processed meats; processed meats made from beef, pork or poultry; and low-salt, cured and uncured processed meats. Yet PCRM takes a broad swipe at an entire and very diverse category of products. That's as stereotypical as saying that all vegetarian diets are healthy when a diet of potato chips, beer and lollipops - technically speaking - is a vegan diet.
-- Fact: Vegans Derive Far More Nitrite From Their Vegetable Consumption Than Meat Eaters Derive From Cured Meats. A liter of pomegranate juice contributes 100 times more nitrite to the diet than a hot dog and a spinach salad and a ham sandwich contribute about the same amount, according to one of the nation's leading experts on nitrite and nitrate. In fact, less than five percent of human nitrite intake comes from cured meats. Ninety-three percent is contributed by vegetables and by saliva. Will PCRM recommend that people stop eating vegetables or swallowing saliva? We hope not, because leading experts doing cutting edge research at the National Institutes of Health have found that nitrite is not just safe, it can be an important treatment for sickle cell anemia, heart attacks, brain aneurysms, even an illness that suffocates babies. 'The idea it's bad for you has not played out,' NIH Researcher Mark Gladwin, M.D., has said publicly.
Likewise, Nathan Bryan, Ph.D., of the Univ. of Texas-Houston Institute of Molecular Medicine, another nitrite expert, told Food Quality magazine, 'Many studies implicating nitrite and nitrate in cancer are based on very weak epidemiological data. If nitrite and nitrate were harmful to us, then we would not be advised to eat green leafy vegetables or swallow our own saliva, which is enriched in nitrate.'
-- Fact: The WCRF/AICR report that PCRM cites made selective use of science. The WCRF review has been viewed with skepticism by respected scientists since its release in 2007. It is a review of epidemiological studies. In response to the 2007 report, a systematic review by independent epidemiologists has documented that 15 of 16 comparisons cited by WCRF regarding processed meat and colorectal cancer in men were not statistically significant. Many other disregarded studies show no relationship. In July, the prestigious Journal of the National Cancer Institute published an article by a team of world-renowned cancer researchers who cautioned the epidemiological research community about the limitations of epidemiology and suggested that "...false positive results are a common problem in cancer and other types of epidemiological studies." The bottom line: The literature simply does not support the recommendations of the WCRF report and, in turn, PCRM's outrageous claims.
-- Fact: Cancer rates broadly and colon cancer rates specifically are declining, despite claims by PCRM that they are increasing. Colorectal cancer rates have been declining for most of the last two decades, according to the American Cancer Society, and so have colon cancer mortality rates.
Just as consumers need to eat a healthy, balanced diet, they need balanced information. Check with credible health sources like your doctor, dietician or the U.S. Dietary Guidelines. You can be assured that they will tell you that a healthy diet can include processed meats," Huffman concluded.
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