Summer 2024

With the new school year starting soon, this is a good time to think about giving children the healthy foods they need to perform well in the classroom. Children need to eat a variety of fruits and vegetables, whole grains and fat-free or low-fat dairy products for proper growth and development. Here are a few meals that you can pack up and your kids can take on the go!

Green Eggs and Ham On-the-Go

Do you like green eggs and ham? Would you like them here or there? Would you? Could you? These green-topped eggs are a tasty on-the-go breakfast for your kids.

Green Eggs and Ham | American Heart Association Recipes

157 calories per serving/20g protein per serving/2g fiber per serving

INGREDIENTS:

1. 32 oz. liquid egg whites
2. 1 medium avocado (mashed with a fork)
3. 1 tsp. pepper
4. 4 oz. uncured lower-sodium
5. low-fat ham diced into small cubes.

DIRECTIONS:

1. Preheat oven to 350°F. Place six 8-oz. disposable aluminum baking cups on a baking sheet.
2. In a medium bowl, briskly whisk together the egg whites, avocado, and pepper until very well combined and creamy in texture.
3. Put half the ham in the baking cups. Pour in the egg white mixture. Top each cup with the remaining ham.
4. Bake for 20 – 25 minutes, or until the tops are lightly browned and the eggs are set. Remove the baking sheet from the oven. Let stand to cool.

Seared Beef Sirloin and Grilled Peaches

Whether you add it on the side or decide to grill it alongside your meat, this recipe offers a “peachy” option and adds healthy fruit to your diet. Grill it up for a family dinner and reheat in a lunch bento box the next day!
Seared Beef Sirloin and Grilled Peaches | American Heart Association Recipes

270 calories per serving/28g protein per serving/2g fiber per serving

INGREDIENTS:

1. 1 lb. boneless top sirloin steak (about 1 1/2 inch thick)
2. 4 medium peaches – halved
3. 1 tbsp. canola or corn oil, 1/4 tsp. salt
4. 1/4 tsp. pepper, 1 tbsp. honey
5. 2 cups spinach/spring mix greens/arugula/kale or other greens
6. 1 tbsp. balsamic vinegar
7. 3 tbsp. sliced basil leaves
8. 2 tbsp. fat-free feta cheese – crumbled

DIRECTIONS:

1. Preheat the grill on medium high. Put the beef and peaches on a large platter. Using a basting brush, brush the oil over the beef and peaches. Sprinkle the salt and pepper over the beef. Drizzle the honey over the peaches.
2. Grill the beef 8 – 10 minutes on each side for medium-rare doneness.
3. Place the peaches on the grill with the cut side down. Grill the peaches 3 – 4 minutes on each side, or until fork-tender.
4. Let the beef stand 10 minutes before slicing it.
5. Place beef slices on a bed of greens and the grilled peaches on the side. Top with drizzled vinegar, basil and feta. Your meal is ready to go!

COOKING TIPS:
To cook the beef on the stovetop: cook the beef over medium-high heat for 4 – 5 minutes each side for medium-rare doneness.

To cook the peaches under the broiler: preheat the broiler. Line a baking sheet with aluminum foil. Put the peaches cut side up on the foil. Broil for 6 minutes, or until tender.

You can substitute 8 medium plums for the 4 medium peaches.

Kid Friendly Big Green Monster Smoothie

Here’s an after-school smoothie that can satisfy a child’s veggie needs in a tasty way!

Kid-Friendly Big Green Monster Smoothie | American Heart Association Recipes

53 calories per serving/2g protein per serving/2g fiber per serving

INGREDIENTS:

1. 1 large green apple, unpeeled, cored, and cut into large pieces
2. 1 – 2 handfuls of baby spinach
3. 1/4 large cucumber, peeled and cut into large pieces
4. 1 medium kiwifruit, peeled and cut into large pieces
5. 2 tbsp. fresh lemon juice
6. 1 cup fat-free milk, 2 tsp. honey
7. 1 cup ice cubes

DIRECTIONS:
Place ingredients in a food processor or blender; process all the ingredients until thoroughly blended.

Additional Articles

Back to School Preview – Immunizations

FAQs: Back-to-school physicals

Keeping kids safe on their walk or bike ride to school