Tag Archives: Healthy Kohl’s Kids

Mango Smoothie

Photography by Baldwin Publishing

Try this recipe for a quick breakfast or healthy snack. Mango, banana, and strawberries make this fruit smoothie sweet and delicious.

Find more great recipes at HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.

mango_smoothie1ingredients

1 cup cubed frozen mango

3/4 cup sliced ripe banana

1 cup halved strawberries

2/3 cup low-fat (one percent) milk

1 tsp honey

1/4 tsp vanilla extract

preparation

In a blender, combine mango, banana, strawberries, milk, honey, and vanilla. Blend mixture until smooth. Serve immediately.

Nutrition Facts: Serving Size: 1 cup; Calories: 195; Fat: 1g; Saturated Fat: 0; Cholesterol: 4mg; Sodium: 38mg; Carbohydrates: 42g; Fiber: 5g; Protein: 5g. Yield: 2 servings

Baked Omelette

Photography by Baldwin Publishing

Try this healthy omelette for breakfast, lunch or dinner. A delicious way to add vegetables to your meal, this baked omelette is packed with zucchini, mushrooms, tomatoes, and baby greens. This quick recipe is gluten-free, too.

Find more great recipes at HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.

Ingredients

  • 1/2 Cup diced zucchini
  • 1/2 Cup sliced mushrooms
  • 1/2 Cup diced tomatoes
  • 1/2 Cup chopped baby greens (such as spinach, Swiss chard, or kale)
  • 1 egg, lightly beaten
  • 1/2 Cup egg whites (about 2 egg whites), lightly beaten
  • 2 Tbsp low-fat (1%) milk
  • 2 Tbsp chopped fresh herbs (such as basil, thyme, sage, or parsley)

Preparation

  • Preheat oven to 400°F.
  • Heat a 4- to 6-inch ovenproof omelette pan (stainless steel or cast iron) on high heat until hot. Remove from heat and spray with nonstick cooking spray. Reduce heat to medium, add vegetables and sauté until caramelized, about 3 to 5 minutes.
  • In a small bowl, lightly whisk the egg, egg whites, and milk. Add egg mixture to the pan and reduce heat to medium-low. Cook eggs for 2 minutes without touching.
  • Sprinkle herbs over top of egg mixture and bake in oven for 5 to 8 minutes, or until eggs set and a toothpick inserted in the center comes out clean. Remove from the pan and serve hot.
  • Nutrition Facts: Calories: 186; Fat: 6g; Saturated Fat: 2g;
    Cholesterol: 166mg; Sodium: 398mg; Carbohydrates: 10g;
    Fiber: 2g; Protein: 24g

Yield: 1 serving

Omelet2

Blueberry Banana Smoothie

Running late? This low-fat smoothie makes a perfect on-the-go breakfast or afternoon snack. Creamy fat-free yogurt with sweet blueberries and banana are also a fresh start to any day or a great way to refuel after school.

For more healthy recipes, visit HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parenting about healthy nutrition and fitness.

Ingredients

    • 1/2 banana
    • 1/4 cup skim milk
    • 1/4 cup fat-free vanilla yogurt
    • 3/4 tsp honey
    • 1/3 cup frozen blueberries
    • 1/2 cup ice

Preparation

            1. Cut banana into small pieces and place in blender.

            2. Add the milk, yogurt, and honey. Blend on lowest speed until smooth, about 5 seconds.

            3. Gradually add blueberries while continuing to blend on low.

            4. When blueberries have been incorporated, add ice. Increase speed and blend to desired consistency.

Yield: 1 serving

Nutrition Facts

Serving Size: 1 smoothie. Calories: 161, Fat: 1g, Saturated Fat: 0, Cholesterol: 1mg, Sodium: 72mg, Carbohydrates: 35mg, Fiber: 3g, Protein: 3g.

* Nutritional information is based on ingredients listed and serving size; any additions or substitutes to ingredients may alter the recipe’s nutritional content.

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Rice Krispies Treats (with a Twist!)

January 20, 2014 by
Photography by Bill Sitzmann

Did you know that you can make Rice Krispies treats without marshmallows? No empty calories here! Creamy peanut butter, maple syrup, and honey give this kid-friendly snack a high-energy boost.

Ingredients (Yield: 16 bars)

  • 6½ cups Rice Krispies® cereal
  • ½ cup raisins
  • 1 cup creamy peanut butter
  • ¼ cup maple syrup
  • ¼ cup honey
  • 2 Tbsp trans-fat free margarine

Preparation

  1. Lightly coat a 9×9-inch baking pan with nonstick cooking spray.
  2. In a large bowl, combine Rice Krispies and raisins. Set aside.
  3. In a microwave-safe container, combine peanut butter, maple syrup, honey, and margarine and microwave on high for 1 minute. Remove from microwave and stir.
  4. Pour peanut butter mixture over Rice Krispies mixture. Stir to coat the cereal and raisins.
  5. Using your hands, press mixture into pan. Refrigerate for 2 hours or overnight, covered.
  6. Cut into16 bars. Keep bars refrigerated.

Nutrition Facts
Serving Size: 1 bar
Calories: 190
Fat: 9g
Saturated Fat: 2g

Cholesterol: 0
Sodium: 158mg
Carbohydrates: 24g
Fiber: 2g
Protein: 5g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

For more healthy recipes, visit HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.

Turkey Soup

November 26, 2013 by
Photography by Bill Sitzmann

It’s the perfect way to warm up on a chilly day. Try this easy turkey soup that can also add a welcome, new twist to Thanksgiving leftovers.

For more healthy recipes, visit HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.

Ingredients

  • 1 Tbsp olive oil
  • ½ cup chopped onion
  • ½ cup diced carrot
  • ½ cup diced celery
  • 1/8 tsp black pepper
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • 1 can (14.5 oz) diced tomatoes, with liquid
  • 3 cups water
  • 3 cups vegetable broth
  • 1 can (15 oz) great Northern beans, rinsed and drained
  • 2 cups (about 16 ounces) cubed cooked turkey
  • ½ cup cubed zucchini
  • 1 Tbsp dried parsley

Preparation

  1. In a large saucepan, heat oil over medium heat. Add onion and sauté until softened, about 4 minutes.
  2. Stir in carrot, celery, pepper, oregano, and basil. Cover and cook over low heat for 5 minutes.
  3. Add tomatoes with their liquid, water, broth, beans, and turkey and stir. Cover saucepan and bring to a boil. Lower heat and simmer gently for 30 minutes.
  4. Add zucchini and parsley and cook until zucchini is cooked through, about 8 to 10 minutes. Serve.

Yield: 8 servings

 

Nutrition Facts

Calories: 165, Fat: 2g, Saturated Fat: 0g, Cholesterol: 47mg, Sodium: 528mg, Carbohydrates: 14g, Fiber: 4g, Protein: 21g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s 
nutritional content.

Cranberry Breakfast Bar

July 22, 2013 by

Toss the sugary cereals. Here’s an on-the-go breakfast bar or healthy snack recipe that’s ready when you are. Full of sweet cranberries, oats, and almonds, these bars offer great taste in every bite.

Ingredients (yield 16 bars)

  • 3 cups old-fashioned rolled oats
  • ½ cup (about 2 oz.) chopped almonds
  • 3 cups unsweetened puffed-grain cereal, such as Kashi
  • 2 cups dried cranberries
  • ¼ cup whole wheat flour
  • ½ tsp salt
  • 12 oz. silken tofu, drained
  • 1 large egg
  • ½ cup canola oil
  • ¾ cup honey
  • 1 Tbsp vanilla extract
  • 2 Tbsp grated orange zest

Preparation

  • Preheat oven to 350°. Coat a large (15¼” x 10¼”) baking pan with nonstick cooking spray.
  • On another baking sheet with sides, spread oats and almonds. Bake until light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried cranberries, flour, and salt; stir to combine. Set aside.
  • In a food processor or blender, purée tofu, egg, oil, honey, vanilla, and orange zest until smooth.
  • Add the tofu mixture to the puffed cereal mixture and stir gently until combined. Spread evenly in the prepared pan.
  • Bake for 35 to 40 minutes, or until firm in the center and golden brown. Let cool completely in the pan on a wire rack. With a sharp knife, cut into 16 bars.
  • To make ahead: Individually wrap each bar in plastic wrap and store at room temperature for up to 5 days or freeze for up to 1 month. Thaw at room temperature or remove plastic, wrap in a paper towel and defrost in microwave.

Nutrition Facts
Serving Size: 1 bar
Calories: 321
Fat: 11g
Saturated Fat: 1g
Cholesterol: 12mg
Sodium: 81mg
Carbohydrates: 50g
Fiber: 5g
Protein: 8g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content.

For more healthy recipes, visit HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.

Light and Easy Chicken Salad

June 20, 2013 by
Photography by Children's Hospital & Medical Center

When the summer heat is on, light and easy tend to guide the menu. This healthy salad recipe is lower in fat and calories than traditional chicken salad. Crunchy walnuts and sweet red grapes enhance the taste and deliver a nutrient boost.

Ingredients (yield 6 servings)

  • 1 lb boneless, skinless chicken breasts
  • ⅓ cup reduced-fat mayonnaise
  • 2 Tbsp fat-free sour cream
  • ½ cup quartered, seedless red grapes
  • ¼ cup walnuts, chopped
  • 2 green onions, chopped
  • 2 tsp lemon juice
  • 1 Tbsp chopped cloves
  • 2 tsp tarragon
  • black pepper to taste
  • red leaf lettuce leaves for serving

Preparation

  • Preheat grill to medium-high. Grill chicken for about 5 minutes on each side, or until cooked through. Let cool.
  • Chop chicken into 1/2-inch pieces and transfer to a medium bowl.
  • Add remaining ingredients except lettuce leaves and toss to combine well. Serve on lettuce leaves.

Nutrition Facts
Serving Size: about 1/2 cup
Calories: 180
Fat: 10g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 166mg
Carbohydrates: 5g
Fiber: 0
Protein: 19g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content.

For more healthy recipes, visit HealthyKohlsKids.com. The Healthy Kohl’s Kids program is a partnership between Children’s Hospital & Medical Center and Kohl’s Department Stores to educate children and parents about healthy nutrition and fitness.