Back to School Recipes for Healthy Kids by My Bariatric Kitchen

Back to SchoolÂ Recipes for Healthy Kids!

Living Healthy Nutrition Strawberry Cheesecake Overnight Oats

with Flavor Variations 1 serving (or 2 if you have a little person)

INGREDIENTS ½ cup unsweetened almond milk ¼ cup vanilla Greek yogurt ¼ cup diced strawberries

½ tsp vanilla extract 1 Tbsp honey ½ cup old fashioned (rolled) oats

DIRECTIONS 1. 2. 3. 4.

Combine almond milk THROUGH honey in blender. Pulse until combined. Place oats in 2 cup mason jar. Add strawberry mixture to jar. Seal and shake well to combine. Refrigerate overnight or up to 4 days.

Tip: Best eaten cold, but if you want to warm, place in microwave for 1 minute (or more) on 50% power then stir well to avoid hot spots.

Flavor Variations: Blueberry or Raspberry Cheesecake – substitute blueberries or raspberries for strawberries. Cinnamon Apple – substitute ¼ cup applesauce for strawberries and add ½ tsp ground cinnamon. Peaches and Cream – substitute ¼ cup diced peaches for strawberries and add ¼ tsp cinnamon. Pina Colada – substitute ¼ cup diced pineapple for strawberries ½ tsp coconut extract for vanilla. Add 1 Tbsp unsweetened coconut flakes. Chunky Monkey – substitute ¼ cup mashed banana for strawberries. Add 1 Tbsp unsweetened coconut and 1 Tbsp mini dark chocolate chips. Blueberry Lemon – Substitute ¼ cup blueberries for strawberries and add 2 tsp lemon juice.

Recipe by Patricia Hill

For Strawberry Cheesecake: Calories 284, Fat 4g, Carbs 53g, Fiber 5g, Protein 10g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients. This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © Patricia A. Hill 2017

Living Healthy Nutrition Black Bean Hummus 8 – ¼ cup servings

INGREDIENTS 1 15oz can black beans, drained & rinsed 2 Tbsp minced cilantro 1 Tbsp lime juice 1 tsp minced garlic 2 Tbsp tahini

½ tsp chipotle powder ¼ tsp ground cumin ½ tsp salt ¼ tsp black pepper 1 Tbsp olive oil

DIRECTIONS 1. Combine all ingredients in food processor and blend until creamy. 2. Refrigerate. Serve with: pretzel sticks, multigrain tortilla chips (Like Food Should Taste Good brand), pepper slices, etc.

NOTE – Nutritional info does not include vegetables or chips

Recipe by Patricia Hill

Calories 77, Fat 4g, Carbs 11g, Fiber 4g, Protein 4g

Living Healthy Nutrition Zesty Ranch Veggie Dip 8 – ¼ cup servings

INGREDIENTS 16 oz 0% fat plain Greek yogurt 2 tsp dried chives ¾ tsp dried dill ¾ tsp garlic powder ½ tsp salt

2 tsp dried parsley ½ tsp onion powder ½ tsp black pepper ½ tsp paprika

DIRECTIONS 1. Combine all ingredients in a large bowl. Whisk well until incorporated. 2. Refrigerate several hours to let flavors combine. Serve with: baby carrots, celery, cucumber, zucchini, broccoli, or any favorite fresh veggies

NOTE – Nutritional info does not include vegetables

Recipe by Patricia Hill

Calories 35, Fat 0g, Carbs 3g, Fiber 0g, Protein 6g

Living Healthy Nutrition Key Lime Fruit Dip Approx 12 – ¼ cup servings

INGREDIENTS 2 Yoplait 100 Key Lime Greek yogurt 16 oz Greek yogurt cream cheese* 2 Tbsp unsweetened almond milk

½ tsp coconut extract 1 Tbsp honey

*can substitute any Neufchatel or low-fat cream cheese

DIRECTIONS 1. Combine all ingredients in a large bowl. Blend with hand mixer or food processor until no chunks remain and dip is fully combined. 2. Refrigerate until ready to use. Serve with: mango, pineapple, grapes, strawberries, cantaloupe, etc.

NOTE – Nutritional info does not include fruit

Recipe by Patricia Hill

Calories 102, Fat 4g, Carbs 9g, Fiber 0g, Protein 8g

Living Healthy Nutrition Peanut Butter Cookie Dough Yogurt Cups 1 serving (2 for little tummies)

INGREDIENTS 1 5.3oz non-fat vanilla Greek yogurt 2 Tbsp PB2

2 tsp mini semisweet chocolate chips 1 tsp pecan chips

DIRECTIONS 1. Add PB2 to Greek yogurt. Stir well to combine. 2. Stir in chocolate chips and pecans. 3. Serve immediately. Variations: ~Chocolate Cookie Dough – replace PB2 with Chocolate PB2 or add 1 tsp dark cocoa powder to 1 ½ Tbsp regular PB2.

~Peanut Butter Cookie Dough – omit chocolate chips and replace pecans with chopped peanuts. ~Snickerdoodle Cookie Dough – omit PB2. Add 1 Tbsp almond butter, ¼ tsp cinnamon (more to taste), ½ tsp vanilla extract ~Oatmeal Raisin Cookie Dough – Omit PB2. Add 1 Tbsp almond butter, ¼ tsp cinnamon (more to taste), and 2 Tbsp raisins. Toast 1 Tbsp rolled oats in small frying pan on stovetop just until starting to brown slightly. Add to yogurt.

NOTE – Nutritional info for original recipe only

Recipe by Patricia Hill

Calories 239, Fat 6g, Carbs 24g, Fiber 2g, Protein 24g

Living Healthy Nutrition Fruity Pizza Snacks

5 servings

INGREDIENTS ½ cup plain fat-free Greek yogurt 2 Tbsp natural peanut butter ¼ tsp ground cinnamon

1 Tbsp honey 5 rice cakes (plain, apple cinnamon, or caramel)

Choice of toppings: mini chocolate chips, blueberries, banana slices, strawberries, toasted coconut, apples, granola, etc.

DIRECTIONS 1. Combine all ingredients in a large bowl. Blend with hand mixer or food processor until no chunks remain and dip is fully combined. 2. Refrigerate until ready to use. 3. Store peanut butter mixture in refrigerator until ready to use. Apply to rice cake just before serving.

Variations: ~Replace peanut butter with any nut butter or with chocolate hazelnut spread.

~Strawberry Spread: Replace peanut butter mixture with ½ cup strawberry Greek yogurt and 2 Tbsp Greek yogurt Cream Cheese (or Neufchatel/low fat cream cheese). Omit cinnamon. ~Key Lime Spread: Replace peanut butter mixture with ½ cup Key Lime Greek yogurt and 2 Tbsp Greek yogurt Cream Cheese (or Neufchatel or low-fat cream cheese). Omit cinnamon, add ½ tsp coconut extract. Top with coconut and tropical dried or fresh fruits.

NOTE – Nutritional info does not include toppings

Recipe by Patricia Hill

Calories 101, Fat 3g, Carbs 16g, Fiber 0g, Protein 2g

Patricia Hill