High Fiber, Kid Friendly Recipes

Mealtime with family is more enjoyable when it doesn’t have to be a struggle. This week, we’re sharing five recipes that most kids, and possibly picky eaters, will enjoy. Try them all and let us know in the Facebook community which one was a hit, or share your favorite kid-approved recipe

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Potato Carrot Cheese

Make it a Full Plate Meal:  Yes, you can make a “cheese” sauce out of veggies! Pour it over tortilla chips with black beans, salsa, and guacamole for a nacho-snack-turned-meal extravaganza.

75% water-fiber foods –  potatoes, carrots, onions, black beans, salsa, guacamole
25% foods – nutritional yeast flakes, tortilla chips

Mango Surprise Smoothie

Make it a Full Plate Meal: Add a tablespoon of chia seed to the blender before mixing this smoothie to make it more filling. Make it fun for kids by letting them add toppings like hemp hearts, coconut shavings, or a favorite nut.

75% water-fiber foods – mango, banana, cauliflower
25% foods – almond milk, chia seed, coconut

Chocolate Hummus

Make it a Full Plate Meal: Try this sneaky way to get kids to eat their beans AND fruit in one lovely snack. Serve with fresh grapes, strawberries, and pear slices to dip in the hummus.

75% water-fiber foods – chickpeas, banana, grapes, strawberries, pears
25% foods – olive oil, maple syrup

Chicken Broccoli Casserole

Make it a Full Plate Meal:  Dice the broccoli into smaller pieces to make it more palatable for children. Serve with corn on the cob and fresh apple slices for dessert.

75% water-fiber foods –  brown rice, carrots, broccoli, corn, apple
25% foods – chicken breast, 98% fat free cream of chicken soup, cheese

Taco Salad Bowl

Serve your taco salad bowl as directed in the recipe.

75% water-fiber foods –  onion, garlic, lentils, tomato sauce, avocado, cilantro, fresh chives, romaine lettuce, cherry tomatoes, black olives, salsa
25% foods – whole wheat flour tortillas, olive oil, walnuts, almond milk

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.