Try Mango-Infused Dishes To Get Your Kids Excited To Eat Healthy

Visual appeal can play a big role in encouraging your kids to eat healthy, and it’s easy to create a plate that looks as good as it is for your youngsters when you focus on colors and fresh ingredients. When a meal looks bland and boring, your kids are less likely to want to dig in than if their plates are fun and vibrant.

Frances Largeman-Roth, a registered dietician and nutritionist, recently published a cookbook that focuses on color-coordinating meal plans called “Eating in Color: Delicious, Healthy Recipes for You and Your Family.” One of the main ingredients she highlighted in her book was the mango, which is packed with vitamins and nutrients and is very versatile. The fruit contains an entire day’s worth of vitamin C in one serving, along with 19 other vitamins and minerals and loads of antioxidants.“When planning meals and snacks, include the colors of the rainbow, like vitamin C-rich mangoes or protein-filled red lentils,” Largeman-Roth explained in a press release. “This is an easy way to entice kids to eat more fruits and vegetables while eliminating the need to overthink vitamin and mineral intakes. The whole family benefits from bringing more colorful foods to the kitchen table. Replacing processed foods with fresh fruits, vegetables and whole grains will automatically cut calories and saturated fat while increasing fiber and antioxidants.”

Incorporate these recipes into you upcoming meal plan to teach your kids just how delicious healthy food can be.

Mango and avocado burgers
To take burger night to a new level, try topping your grilled sandwiches with this enticing blend of fresh flavors. This recipe, adapted from the food blog Brunchtime Baker, is great for beef, turkey and veggie burgers, too, and is even healthier when served on whole-wheat rolls.

Ingredients

        • 1 cup diced avocado
        • 1/2 cup diced mango
        • 1/4 cup diced tomatoes
        • 1/4 cup finely chopped white onion
        • 1 tablespoon chopped cilantro
        • 1 teaspoon salt
        • 1 teaspoon olive oil

Simply combine all your ingredients in a bowl and scoop a big helping onto each burger, adding any cheese you prefer. There should be enough for four burgers. The bright greens and yellows make this meal extra enticing. Serve with baked sweet potato fries – their flavor will complement the citrus bite of the mango nicely.

Honey lime mango chicken

This colorful dish from food blog Chef-in-Training is loaded with the golden shade of mango, red pomegranates and green avocado.

Ingredients

        • 4 boneless, skinless chicken breasts
        • 1 medium mango, peeled and diced
        • 1 avocado, diced
        • 1/4 cup pomegranate seeds
        • 1/4 cup honey
        • 2 tablespoons olive oil
        • 2 tablespoons and 1 teaspoon lime juice

To make this tasty dinner, start by heating the olive oil and 2 tablespoons of lime juice in a skillet big enough for all of your chicken. Once it’s hot, add the chicken breast and let that cook. In a small bowl, stir the teaspoon of lime juice into the honey. Pour the mixture over the chicken when it’s about three minutes away from being done. After two minutes, add the mango, avocado and pomegranate for the final minute of cooking. Remove from heat and serve warm over rice. Broccoli could make an excellent side for this dish, or you could serve it with a side salad of dark, leafy greens for an extra punch of nutrition.

Mango salsa is also very easy to whip up and can taste great on taco night, or served with seafood like salmon, Tilapia or shrimp. You can also carve up large chunks of fruit and throw them on the grill for a unique treat. The sugars will caramelize a bit, making the fruit even sweeter, and it will taste great with some low-fat vanilla frozen yogurt for a healthy dessert.

 

Comments are closed.