3-Minute Meals Your Kids Will Gobble Up:

Here are three delicious and nutritious meal ideas your kids can help prepare (with adult supervision) in just 3 minutes!

1. Rainbow Veggie Wraps (Fun and Customizable):

• Ingredients (makes 2 wraps):

  • 2 whole wheat tortillas
  • 1/4 cup shredded cheese (mozzarella, cheddar, or a blend)
  • 1/4 cup diced vegetables (choose 2-3 from bell peppers, cucumbers, carrots, spinach, lettuce)
  • Optional: Sliced turkey or deli ham

• Instructions:

  1. Spread a thin layer of shredded cheese on each tortilla.
  2. Wash and chop the chosen vegetables. Let your child help with age-appropriate tasks like tearing lettuce or using a blunt butter knife on soft vegetables.
  3. Arrange the chopped veggies on one half of each tortilla.
  4. If adding meat, place a few slices on top of the veggies.
  5. Fold the empty half of the tortilla over the filling to create a wrap.
  6. Optional: Toast the wrap in a dry pan or microwave for 10-15 seconds for a warm and melty filling.

2. Fruity Yogurt Parfait (Healthy and Sweet):

• Ingredients (makes 1 parfait):

  • 1/2 cup plain yogurt (Greek yogurt for extra protein)
  • 1/4 cup chopped fresh fruit (strawberries, blueberries, bananas, or a mix)
  • 1-2 tablespoons granola (optional, for added crunch)
  • Honey or maple syrup (optional, for extra sweetness)

• Instructions:

  1. In a small bowl, spoon half of the yogurt.
  2. Let your child help wash and chop the fruit (softer fruits like bananas are easier for little hands).
  3. Add half of the chopped fruit on top of the yogurt.
  4. Repeat layers with remaining yogurt and fruit.
  5. Top with granola (optional). Drizzle with a touch of honey or maple syrup if desired.

3. Mini Grilled Cheese Dippers (Classic Comfort Food Fun):

• Ingredients (makes 4-6 dippers):

  • 2 slices of bread (white, wheat, or sourdough)
  • 1-2 slices of cheese (cheddar, mozzarella, or a blend)
  • Butter or cooking spray

• Instructions:

  1. Cut the bread slices into squares or triangles, creating bite-sized dippers.
  2. Place a small piece of cheese in between two bread squares, forming a mini sandwich.
  3. Heat a pan or griddle over medium heat. Melt a pat of butter or lightly coat the pan with cooking spray.
  4. With adult supervision, carefully place the mini sandwiches in the pan.
  5. Cook for 1-2 minutes per side, or until golden brown and cheese is melted.
  6. Let cool slightly before serving. These can be dipped in ketchup, tomato soup, or your child's favorite dipping sauce.

Bonus Tip: Involve your child in the preparation process! Let them choose the vegetables for the wraps, the fruit for the parfait, or the type of bread for the grilled cheese. This can make mealtime more enjoyable and encourage them to try new things.