Picky Eater Approved Recipe by Hector Lavenant

Adventures of a picky eater

Hello! We are Oliver and Olivia, the Hero® bears - nice to meet you! At Hero we believe in embracing a healthy, happy life through positive nutrition. That’s why in 1997 we invented Yummi Bears®, The Original® Gummy Vitamin, and in 2007 we created Slice of Life® for adults. We are passionate about providing essential nutrients in delightfully yummi®, fun to take gummies for the whole family that are made with natural ingredients and lots of love. For us, pure love deserves pure nutrition®. Connect with us at heronutritionals.com. Oliver, Olivia and Everyone at Hero

TABLE OF CONTENTS • Breakfast • Healthy Lunchbox • Dinner • Yummi Treats • Meet our Picky Eater Approved Chefs • Fun Stuff • Healthy Habits Checklist • Hero Bears Coloring • Picky Eater Approved Word Search WE ALL KNOW A PICKY EATER (OR TWO, OR THREE!) • Excerpt from Ben’s Blog THE ADVENTURES OF A PICKY EATER Ita delestrum asperi denis que simporati de eostium eum eatem hit excepre repe num quia nimporat dem excepel iberior sinctum et lant mo dolest id ulpa vel ipsam, omnit, officab oribus quis ant volorum sed molor adicime nitempores sedicip ientem quis dolorrum veliquis est eveniae perciisit eni blab inus aut pore restrum eumet quaectem ratum voluptati ant omnihit eum comnimint pro modi quidest otatem quiateturero inctendis se adi omnihilit excerum comni deriorporem ratem reratem qui aut quam, occus, que non ped exernam erum hicil endis et inihitatur, ent. Lupit, es doluptas aliqui as simpos et a dici bearion es sequisi num quatatiis ide acestiam eos in conet et

BREAKFAST

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SIMPLE GRANOLA

Ingredients: 8 cups oats 1 cup chopped nuts 4 tbsp cinnamon 1 tsp salt 1/4 cup honey 2 tbsp vanilla extract 1/8 cup canola oil (or any oil) 1 tsp brown sugar (optional) Cooking spray

Preheat oven to 300째F. Combine the oats, nuts, cinnamon, and salt in one bowl and mix together. Set aside. Next, combine the honey, vanilla, and canola oil together in a small bowl. Warm that bowl in the microwave for about 30 seconds (if you prefer, do it over the stovetop in a small pot). Warming it helps coat the oatmeal more, rather than the honey creating too many clumps. Mix the wet ingredients into the dry ingredients, and be sure to mix together well. Spread the mixture onto two baking sheets lined with foil or parchment paper, and lightly spray with cooking spray. If you like, drizzle some honey and sprinkle some brown sugar on top. Bake for about 10 minutes, then stir a bit, and place back in the oven for another 10 minutes. Remove from oven and allow to cool completely; then, transfer to a container for storage.

EASY OVERNIGHT OATS

Ingredients: 4-6oz container of your favorite yogurt 1/4 oats 2 tablespoons chopped dates (you can use raisins, or any dried fruit you like) 1/2 tsp honey 2-3 tablespoons milk

Directions: Mix all ingredients together, store in an airtight container and let the oats set in the fridge overnight. The oats will become nice and soft and all those delicious flavors will blend together. Pull the oats out the next morning. If its too thick for you, stir in a little milk until you get the consistency you or your kid likes. Top with fresh fruit, a drizzle of honey, and dig in.

PEANUT BUTTER RASPBERRY OATMEAL BREAKFAST MUFFINS Ingredients: 1 cup Raspberries 2 cups 1% or skim milk 1 cup rolled oats 1/2 cup creamy peanut butter 1 1/2 cups whole-wheat pastry flour 2 teaspoons baking powder 1/2 teaspoon kosher salt 1/2 cup light brown sugar 4 tbs unsalted butter, melted 1 egg

Directions: Preheat oven to 425 degrees. Line your muffin with liners. I like to spray a little nonstick cooking spray at the bottom of each liner. Place the frozen raspberries in a colander and thaw under running cold water. Once thawed, pat gently to dry. Set aside. Pour milk into a medium saucepan and slowly bring to a boil. Add in your oat and cook for only five minutes. Add the peanut butter and stir until smooth. Let cool. Next, in a large bowl whisk together your flour, baking powder and salt. In a smaller bowl, whisk together the melted butter, sugar, and egg until smooth and blended. Add you egg mixture and oatmeal mixture to your dry ingredients and stir until mixed through. Next, gently fold in your raspberries. Some will get smashed in the process which is good. It makes the raspberries flavor standout in the muffins. Fill each muffin cup about 3/4 full. Bake for 15 minutes or until a toothpick inserted in the middle comes out clean.

LUNCH

TURKEY TACOS

Ingredients: 1 pound lean ground turkey olive oil 1 tablespoon chili powder 1.5 tablespoons flour 1/2 tsp garlic powder 1/2 tsp onion powder 1.5 tsp cumin 1 tsp salt 1 tsp pepper 1 cup water

Directions: Bring a large pan to medium heat. Drizzle a little olive oil and cook the turkey until browned. While the turkey is cooking, combine the flour, chili powder, garlic powder, onion powder, cumin, salt, & pepper in a bowl. Whisk together, then add your water and whisk until smooth. Once the turkey is completely cooked through, pour in your seasoning mix and stir for about 5-7 minutes until the meat absorbs the liquid. Now you can make your tacos anyway you like :) We eat ours with whole-wheat tortillas, beans, shredded cheese, lettuce, & tomatoes.

HOMEMADE CHICKEN NUGGETS KIDDIE STYLE! Ingredients: 1 lb chicken breast, cubed 2 green onions, chopped 1/2 garlic powder 1 tablespoon olive oil 1 tsp kosher salt 1 tsp pepper (optional) 2 eggs flour whole wheat bread crumbs *Note you can use ground chicken if you donâ&#x20AC;&#x2122;t have a food processor.

Directions: Throw everything in a food processor and pulse several times until the chicken is ground up. Spray a large baking sheet with non-stick cooking spray and scoop chicken mixture onto sheet. I used a melon ball scooper to keep the size consistent. Coat the chicken with flour, then dip it in the egg, then coat in bread crumbs. Smash it down and form into a chicken nugget shape Bake at 350 degree for 10-12 minutes or until lightly golden brown.

PBJ BOX

Ingredients: PB Jelly Bread Love

Directions: I have received several emails asking what I pack M for lunch. M goes to preschool a few days per week and we have fun putting her lunches together. I am going to start by saying that by no means am I a gourmet, I am just a a mom, and dietitian, trying to please my finicky eater. The older M gets the pickier she has become. What I started doing is including her in making her lunch. We talk about the food groups and what we should try to include in our meals. This meals includes all her favorites. Honey-Cinnamon Sunflower Butter Sandwich, with her favorite veggies, snap peas, baby carrots, and cucumber, cheddar cheese and pumpernickel pretzel sticks, chunky olive hummus, and organic animal crackers.

DINNER

GARLIC & HERB MEATBALL & SPAGHETTI

Ingredients: 1 lb. lean ground turkey 1/2 small onion, finely chopped 1 garlic head, finely chopped 1 cup fresh sage and chives 1 – 8 oz. box of panko breadcrumbs 1/2 cup parmesan cheese 2 tsp salt 1 egg

Directions: Heat oven to 400 degrees F. Line a pan with foil and spray with cooking spray. Place all the ingredients in a large bowl and combine together well (I find it is best to combine it with my hands). Using a tablespoonful, form into balls about 1” – 1 1/2” in diameter and arranged onto prepared pan. Bake in the oven for about 20 minutes or until browned. Serve on whole wheat pasta with your favorite marinara sauce and enjoy!

LAVASH PIZZA

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Directions: Lavash Pizza. We use Trader Joeâ&#x20AC;&#x2122;s lavash bread, marinara, and some mozzarella (and turkey pepperoni) and this is the best quick pizza ever. I make it often for lunch too. Elibus re ommolup taquame veribus esequodipid molupta volorit alia idunt. Citatibus eument porectem harum accae ipsaes magnat hario. Nam esteseribus aut imus doluptaque cus rem repudia aut ullani tescipsundi apelici tatibeatior rem vellaceatur audi volenis et est, nonesciis dolupta doluptat quae qui si cusam, ium recaborro blacero videbit atiscit porporere volorro que explata temqui doloriam

OVEN BAKED TAQUITOS

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OVEN FRIED CHICKEN

DESSERT

FROZEN BANANA BITES

Ingredients: 2 bananas (sliced 1/2 inch thick) 2 cups yogurt (your favorite flavor) sprinkles

Directions: Using a spoon, dip your banana slice into the yogurt and place banana on cookie sheet covered with wax or parchment paper. Repeat process with each banana. Top each banana with sprinkles. Place cookie sheet in freezer for 2-3 hours or overnight.

STRAWBERRY MILKSHAKE

Ingredients: 3 cups milk (we used skim, but go with your preference) 2 1/2 cups frozen strawberries 1 tablespoon honey 1 teaspoon vanilla extract

Directions: Using a blender, blend all ingredients until smooth. Pour in a tall glass and serve with a straw.

MEET OUR PICKY EATER APPROVED CHEFS Estela Schnelle is a Registered Dietitian and Nutritionist. She has a Masters in Nutrition Science from Texas Women’s University and has practiced in San Diego, California, Virginia and Washington D.C. She was formerly the Director of Clinical Nutrition at Estela Schnelle MS, RD Georgetown University Medical Center and formerly the Director of Clinical Nutrition at Sibley Hospital. She is the editor of “The Weekly Bite” and is a Cool Food Panel blogger on behalf of NFRA (National Frozen & Refrigerated Foods Association), and the Official Dietitian for Produce for Kid’s.

Ben Bratcher is a Registered Dietitian at Kaiser Permanente in California. He also works for Montebello Unified School District (MUSD) developing lesson plans that are incorporated into the curriculum for grades Pre K-12. As a father to four girls, Ben teaches his Ben Bratcher own children about food and how to make healthful choices, which includes attending to a fruit and vegetable garden that boasts 29 different varieties of heirloom tomatoes.

HEALTHY HABITS CHECKLIST

Name Age

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