Fall Cooking with Kids! - MetroFamily Magazine
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Fall Cooking with Kids!

by Umo Callins

Reading Time: 4 minutes 

If you and your family are similar to mine, you probably have a lot going on. This makes it challenging at times to prepare nutrient-dense meals and snacks the whole family can enjoy. As wife, mom of three kids 6 years old and under and business owner, I’m constantly on the go with both family and business-related tasks.

Something that helps us is developing and implementing a meal/snack rotation in which we have our go-to favorite dishes rotated in a menu cycle. We also do theme nights to help narrow down the options for the “what are we going to have for dinner?” question.

Below you’ll find a few of my family’s favorites! Something you’ll notice in all the options is versatility. You  can swap out multiple ingredients and create a whole new meal or snack!


Pumpkin spice protein energy bites.

A classic  and diverse recipe that’s perfect for the season! Pumpkin everything, right?! These are bursting with flavor, packed full of protein, fiber and of course some Vitamin A and something the entire family can enjoy. Enjoy as a filling snack or pair with a few items as part of a meal. These are so much fun to make with your kiddos!

1 1/4 cup of Quick Oats
1/2 cup honey
1/4 cup pumpkin purée
1 1/4 cup crunchy peanut (melted) or any nut or seed butter of choice
1 scoop pumpkin pie protein powder
1/2 cup Lilly’s pumpkin spice flavor baking chips

In a large bowl heat up the butter in microwave for 20-30 seconds or until slightly melted.
Add oats, honey, protein powder and baking chips to the bowl and mix until all ingredients are combined.

Use a spoon or mini cookie scoop to help get the mixture into your hands to roll the energy balls about one inch in size and line on cookie sheet lined with wax paper. Refrigerate the energy balls for at least an hour. Store in an airtight container and make extra to store in the freezer! They freeze really well!

Taquito Tuesday

This is a fun spin on Taco Tuesday! These are a HUGE hit in our family and I love how versatile they are. You can make these meatless, switch up the protein and veggies used and even make this into a breakfast option by throwing some eggs in the mix! The possibilities are endless and these also freeze really well. Having a variety of frozen homemade meal options is so great for those hectic nights or days when you want to take a break from cooking.

1 pound ground turkey, 97/3
1/2 cup Mexican style shredded cheese (I used Daiya )
1 package diced tricolor peppers
1/2 cup mild salsa
16 Ezekiel 4:9 Sprouted Grain tortillas
Cooking oil (I use olive oil)

Brown meat thoroughly in skillet. Once cooked, add peppers, salsa and cheese until cheese is melted and everything is mixed well.

Lightly coat Air Fryer with cooking oil. Put about about 2-3 spoonfuls of meat mixture in the middle of a tortilla. Roll up tightly and repeat process with all tortillas. Place evenly in air fryer “flap” side facing down. Cook at 390 for 5 minutes. Avoid stacking taquitos on top of each other; instead make multiple batches.

ENJOY with guacamole, salsa or whatever you want!

Tip: reheat leftovers (if you have any) for a couple of minutes to keep the crispy texture.

Bento Box Lunches

This style of lunch is our go-to for the kids whether they are going to school or at home. We love that it takes the guesswork out of creating a complete meal. As pictured, we always ensure there is a healthy protein source, fruit, veggie and a healthy starch. We find this allows for more consistent variety and nutrient balance. Simply swap foods in the same food group with others and you’re guaranteed a balanced and healthy meal! This a great concept for adults, too.

Umo Callins is a proud wife, mother of three beautiful kids, a registered dietitian and certified personal trainer. She owns Well Rooted Health and Nutrition, a private practice in Oklahoma City where she works with individuals and families to improve health and well-being with nutrition and lifestyle changes. She also co-owns a gym, 180Physique, in Edmond with her husband. Follow Umo @wellrooted_hn on social media and wellrootedhn.com.

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