Kid friendly recipes

Lot of parents and grandparents like to encourage children to help with cooking, but sometimes it's hard to know where to start.

With Memorial Day is fast approaching, Katie Johnson Health Educator, Mayo Clinic Health System has recipe ideas that can be easily prepared, and easily gobbled down, by kids.

There is something to be said about combining a rich and creamy dairy product and fresh fruit - with kids. We're going to make a Red, White and Blue Parfait. Pairing protein-packed dairy such as cream cheese and Greek yogurt, with fresh, fiber-rich sweet berries - is the perfect snack or sweet treat. The creamy base for this parfait can quickly be made on the spot or prepared ahead of time. This is a good one for little hands to assemble. Quick and easy is the name of the game!

Now here I see something really calling my name!

Who can say no to a fresh pizza? Most kids say pizza is at the top of their favorite food list. Whether you prepare the dough from scratch or purchase a healthy alternative for crust, homemade margherita pizza can make for a nutritious and tasty meal for the whole family. This pizza isn't limited to just mozzarella, sauce and fresh basil. Whatever fresh vegetable toppings are available only improves the nutrition of the entree. Pizza crust provides a serving of grains, fresh mozzarella for lean low fat protein and sauce with fresh basil a serving of vegetable puree.

Recipe: Red, white and blue parfait

By Mayo Clinic Staff

Dietitian's tip:

This red, white and blue parfait is perfect for a July 4th brunch.

Serves 4

Ingredients

1 pint fresh strawberries, sliced

1 1/2 cups fresh blueberries

Creamy filling

1 cup low-fat, artificially sweetened vanilla yogurt

1/4 cup fat-free cream cheese, softened

1 teaspoon honey

Directions

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy.

Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.

Nutritional analysis per serving

Serving size :1 parfait glass

Calories129

Total fat1 g

Saturated fat0.5 g

Total fatTrace

Monounsaturated fat0.3 g

Cholesterol5 mg

Sodium144 mg

Total carbohydrate24 g

Dietary fiber3 g

Added sugars1 g

Protein6 g

Recipe: Pizza margherita

By Mayo Clinic Staff

Dietitian's tip:

You can double the recipe and use the extra dough for making breadsticks or flatbread. The dough can be refrigerated for up to 24 hours before baking.

Serves 6

Ingredients

Whole-grain pizza dough:

1 teaspoon active dry yeast

3/4 cup warm water

3/4 cup whole-wheat flour

2 tablespoons barley flour

2 teaspoons gluten

1 tablespoon oats

1 tablespoon olive oil

Toppings:

2 1/2 cups chopped spinach

2 1/2 cups sliced tomatoes

1/4 cup chopped basil

1 tablespoon minced oregano

1 tablespoon minced garlic

1 teaspoon black pepper

2 ounces fresh mozzarella

Directions

To make dough, dissolve yeast in warm water, let sit 5 minutes. Mix dry ingredients together. Add oil and water-yeast mixture. Knead for 10-15 minutes for best texture. An electric mixer is helpful, but not necessary.

Let dough rise in refrigerator for a minimum of 1 hour.

Preheat oven to 450 F. Roll out dough ball on floured surface to 1/4-inch thickness. Place dough on baking sheet or pizza peel. Top with spinach, tomatoes, basil, oregano, garlic, black pepper and mozzarella. Bake for 10-12 minutes, or until cheese melts and crust is crisp.

Nutritional analysis per serving

Serving size :1 slice (1/6th of pizza)

Total carbohydrate20 g

Dietary fiber4 g

Sodium83 mg

Saturated fat1 g

Total fat5 g

Trans fat0 g

Cholesterol6 mg

Protein7 g

Monounsaturated fat2 g

Calories144

Added sugars0 g