Healthy Food for Kids

My name is Laurie Zerga, founder of Chef-K and I am passionate about empowering kids and their parents with information about healthy food choices.

Here’s a sample recipe:

The number one recipe voted on by the thousands of kids I’ve worked with is: Yum
Yum Yogurt Dip with Veggies (recipe and instructions below)

The secret to this recipe is that kids of all ages can make it and it requires no knives (a super
advantage when working with the wee ones), just a whisk, a bowl, measuring
spoons and cups.

Here are some tips to teach 5-10 year-old kids:

Quick Snacks

• Fresh fruit in season; apples, pears, plums,peaches, apricots, mangoes, papaya, grapes, berries, etc.

• Dried fruits; apricots, raisins, plums, cranberries, etc.

• Raw vegetables in season: carrots, celery, cucumbers, broccoli, cauliflower, peppers, zucchini, etc.

• Cheese and bread or crackers

• Yogurt

• Nuts

Snacks to prepare

• Dips and dressings

• Mixed cheeses with herbs

• Smoothies

• Homemade pita chips

• Bean snacks

• Whole wheat quesadillas

• Pita chips

Yum Yum Yogurt Dip

Serves 8

¼ cup mayonnaise

¾ cup plain yogurt (whole milk yogurt is my
favorite)

1 tsp dry mint

1 Tblsp Apple cider Vinegar

½ tsp salt

–

• Whip together all ingredients together in a bowl. The
  dip should be smooth and creamy when finished.

• Serve with raw vegetables like carrots, broccoli, cauliflower, mushrooms, radishes, celery, zucchini or other favorite vegetables that are in season throughout the year.

Nutritional Values

Percent Daily Values are based on a 2000 calorie diet.

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