Taste the Rainbow - Healthy summertime recipes - MetroFamily Magazine
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Taste the Rainbow – Healthy summertime recipes

By Shape Your Future Oklahoma

by Erin Page. Photos provided.

Reading Time: 4 minutes 

The blue of the summertime sky, green of the soft grass and yellow of the hot sun mark the colors of the season. All those vibrant shades in the world around you may just inspire your family to add more colors to your diet during this time of active fun! If the idea of incorporating more fruits and veggies makes your kids (or even you!) turn up their noses, try these brand-new seasonal recipes loaded with delicious, bright flavors — plus some sneaky high-nutrition ingredients that pack a healthy punch.

BREAK FOR BREAKFAST

Start your family’s day with a breakfast to power all those summertime activities. Or, whip up one of these smoothies as a refreshing afternoon treat. The yummy taste and fun colors make these smoothies a win with kids, and you can feel extra good about the added nutrients from the fruit and veggies, plus the protein to keep family energy high.

Peanut Butter Banana Spinach Smoothie 

Ingredients:

  • 2 handfuls fresh spinach
  • 2 medium-sized ripe bananas, frozen
  • 2 tablespoons peanut butter
  • 1 1/2 cups milk of choice
  • 1/2 cup plain Greek yogurt

Mango Carrot Smoothie

Ingredients:

  • 1 cup fresh shredded carrots
  • 1/2 cup frozen mango
  • 1/4 cup orange juice
  • 1/2 cup vanilla Greek yogurt
  • 1/4 teaspoon vanilla extract
  • Ice
  • Water

Directions:

  1. Choose your flavor combination from the list above. Combine all ingredients in a high-speed blender. Blend until smooth.
  2. Check the consistency. If you prefer your smoothie thicker, add ice. If you prefer your smoothie thinner, add more milk or water.

Enjoy immediately.

Find even more smoothie variations at shapeyourfutureok.com/recipe-categories/breakfast.

DINNER ON THE DOUBLE

After a long day in the sun, a hearty, balanced dinner will ensure your crew can rest well and take on the next day’s adventures at full throttle. Bonus: you don’t have to spend hours in a hot kitchen to achieve healthy fare the kids will actually eat. Invite aspiring kid chefs into the kitchen to help with preparations and talk about how each of the ingredients serves to benefit our bodies and awaken our taste buds.

Healthier Hamburger Helper

Ingredients:

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 large carrot, grated or finely chopped
  • 1 lb. ground turkey
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/2 teaspoons garlic powder
  • 2 teaspoons paprika
  • 2 tablespoons tomato paste
  • 1 tablespoon soy sauce
  • 3 cups baby spinach, roughly chopped
  • 8-10 ounces whole wheat elbow macaroni
  • 3 cups beef broth
  • 3/4 cup plain yogurt
  • 1 cup shredded cheddar cheese

Directions:

  1. Heat olive oil over medium heat in a large pot. Add onion and carrot and cook until softened, about 5 minutes.
  2. Add ground turkey, breaking it up into small crumbles. Cook until browned. Stir in salt, pepper, garlic powder, paprika and tomato paste and cook for 30 seconds. Add soy sauce, spinach, pasta and beef broth.
  3. Cover and bring to a simmer. Cook until pasta is tender, about 10 minutes, stirring occasionally. If the liquid fully evaporates before the pasta is cooked, stir in an additional 1/2 cup of broth or water.
  4. Remove the lid; stir in the yogurt and cheese until melted.

Enjoy warm.

 

Easy Lemon Pasta

Ingredients:

  • 1 stick unsalted butter
  • 1 lb. whole wheat spaghetti
  • 2 tablespoons garlic powder
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 cup reserved pasta water
  • 3 tablespoons lemon juice
  • 1 tablespoon lemon zest
  • 3/4 cup grated parmesan cheese
  • 1 package of chicken sausage
  • 1/2 cup of grape tomatoes, halved
  • 1 tablespoon vegetable oil

Directions:

  1. Cook spaghetti according to package directions in a large pot. Drain, reserving 1 cup of pasta water. Set aside.
  2. In the same pot, melt the butter over medium heat. Add garlic, salt and pepper. Stir for 1 minute or until garlic is fragrant.
  3. Add the spaghetti back into the pot with the lemon juice and lemon zest. Stir in 3/4 cup of the reserved pasta water and 1/2 cup parmesan cheese. Toss to coat. Add more pasta water if needed.
  4. Slice the chicken sausages, then cook in a skillet over medium heat until they are heated through.
  5. Remove the lemon pasta from the pot. Add the vegetable oil to the same pot. Add grape tomatoes and cover with a lid. Turn the heat to medium-high and cook the tomatoes for 3-4 minutes, occasionally stirring until they darken in color.
  6. Top the pasta with the sausages, tomatoes and remaining parmesan cheese.

Serve immediately

 

Find more summertime recipes to fuel your family’s active fun at ShapeYourFutureOK.com.

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