Summer menu for children


As easy and fun as food can be.

IN ENGLISH: Summer menu for children

If my family is happy, I am happy. My loved ones enjoy the times when we prepare and eat a nutritious meal together. Children pay attention to the way food is presented, the colors, the quantity, and of course they want their food to be delicious. But, as many parents can attest, it can be a real challenge to satisfy the little ones in the house.

Childhood is a key stage in terms of dietary education. Younger children benefit from you making healthy eating fun by “playing with food.” Children love to help out in the kitchen, making them feel extra special by being included in the cooking process. Enlist the help of your children to prepare these two recipes, ideal for hot summer days: Grilled Watermelon Pizza and Tuna Burgers.

grilled watermelon pizza it can be a snack, appetizer or a refreshing treat for the summer. Watermelon is rich in vitamins, minerals, antioxidants, and electrolytes, which means it can be a great replenisher for the body, especially when it’s really hot outside. This can help support your and your child’s immune system and overall health. Combining watermelon with berries, tomatoes, olive oil, and cheese is a nutrient mix. Let the family have fun using their imaginations to create colorful designs and patterns on the Watermelon base. Use the ingredients suggested in the recipe or get creative and make your own!

If your kids like burgers, and when a genuinely great tuna burger is on the menu, it’s a great way to get those omega-3 fatty acids into your diet. Omega-3 is essential; the body needs to get these nutrients from food because it does not make them on its own. Omega-3s are part of the process of building new cells, the key to developing the cardiovascular and central nervous systems, especially crucial for our children’s growing brains. An added benefit of fats is that, in their presence, they allow the body to absorb other nutrients that the body needs from food. Foods rich in Omega-3 include fatty fish (such as tuna), vegetable oils, walnuts, ground flaxseed, flaxseed oil, and leafy vegetables.

As a dedicated dietitian, I am passionate about developing healthy habits and behaviors, especially for our children. The way you eat food will affect you and your children in the long run. When you find joy in proper nutrition and share that experience with your family, your children will learn from and appreciate it on many levels. Hoping this summer includes lots of family “play time” food for you and your loved ones.

Summer Kids Menugrilled watermelon pizza

Ingredients:

2 slices watermelon, 1.5-inch thick

2 tablespoons extra virgin olive oil

a pinch of salt

a pinch of pepper

1 cup of blueberries

1 cup cherry tomatoes cut in half

½ cup shredded low-fat mozzarella cheese Save $

Preparation:

  1. Preheat a grill or grill pan.
  2. Brush the oil on both sides of the watermelon slices and season with salt and pepper.
  3. Grill the watermelon slices on one side for 2 minutes, then flip and cook for another 2 minutes.
  4. Remove slices from grill and cut into 4 slices each. Then place the blueberries, tomatoes and cheese on top.
  5. Finish with a drizzle of olive oil on top.

Now your pizza is ready to enjoy!

Makes 8 servings.

Servings: 8

Amount per proportion

calories 135

% Daily value*

Total Fat 4g 5%

Saturated Fat 0.7g 4%

Cholesterol 1mg 0%

Sodium 54mg 2%

Total Carbs 25.1g 9%

Dietary Fiber 2g 7%

Total Sugars 20.1g

Protein 2.7g

Vitamin D 0mcg 0%

Calcium 41mg 3%

Iron 1mg 6%

Potassium 380mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Tuna Burgers

This recipe is an excellent option to include fish in the menu during the week. You can also make it with canned salmon or other canned fish you have at home.

Ingredients:

3 cans of albacore tuna in water (drained)

1 egg

1/4 cup chopped fresh parsley

2 garlic cloves, minced

1/2 chopped onion

2 grated carrots

1 tablespoon olive oil

a pinch of pepper

a pinch of salt

1 tablespoon of breadcrumbs

1 cucumber, cut into sticks

1 jicama, cut into sticks

Preparation:

  1. Drain the tuna and shred it in a bowl with a fork.
  2. Add the parsley, carrot, onion, garlic, salt, pepper, and egg. Mix everything very well with a fork.
  3. Once mixed, add the breadcrumbs.
  4. Mix the ingredients well by hand until you get a compact dough.
  5. Make 12 balls from the dough the size of a golf ball – approx. 1 ounce each
  6. Then flatten it and shape it into a hamburger.
  7. In a pan, spread the tablespoon of oil all over the bottom so they don’t stick when you fry them, about 3 minutes on each side.
  8. If you prefer, you can roast them in the oven at 300ºF with parchment paper on the bottom.
  9. Add the jicama and cucumber sticks to decorate.

Done, enjoy!

Makes 6 servings of 2 patties each.

Servings: 6

Amount per proportion

calories 246

% Daily value*

​​Total Fat 6g 8%

Saturated Fat 1.3g 7%

Cholesterol 63mg 21%

Sodium 399mg 17%

Total Carbs 23.5g 9%

Dietary Fiber 6.7g 24%

Total Sugars 4.4g

24g protein

Vitamin D 3mcg 13%

Calcium 55mg 4%

Iron 2mg 12%

Potassium 553mg 12%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Interested in learning more about Montefiore’s commitment to creating a healthy community?

Visit https://www.montefiore.org/.

Members of the USA TODAY Network news and editorial staff were not involved in the creation of this content.

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