Healthy Recipes for Obese Children

Rolled and steel-cut oats are great on their own, but kids need protein. Mixing an egg into oatmeal adds custardlike creaminess and creates a wholesome breakfast. The trick is to make sure the egg is thoroughly cooked but not scrambled. To ensure this, warm the egg sufficiently in the shell before proceeding with the recipe. Once the oatmeal is ready to eat, add a splash of milk, if desired.

1 large egg
1/2 cup rolled oats
1/2 cup water
1 tablespoon oat bran or toasted wheat germ
Pinch of kosher salt
1/2 tablespoon honey
1 teaspoon unsalted butter

1. Place the egg in the shell in a small bowl and fill with very hot tap water;
wait about 30 seconds, then pour out the water and repeat, letting the egg
stand in the water until you’re ready to add to the hot oatmeal.
2. Combine the oats, water, oat bran, and salt in a shallow soup bowl. Place in
the microwave and cook for 3 minutes at 80% power. Immediately crack the
egg and add to the oatmeal, mixing with a fork. (The mixture should register
150°F on an instant-read thermometer.) Cover loosely with foil and let stand
for 2 minutes to cook the egg. Stir in the honey and butter and serve.

Cooks’ Notes

The oatmeal can also be cooked in a small saucepan over medium heat.

Eggs are nutrient-dense. The average egg provides various amounts of
almost all of the needed vitamins. Each large egg is only 75 calories and
contains over 6 grams of protein and 5 grams of fat, most of which is unsaturated.
For the best flavor, buy healthful local organic eggs (antibiotic
and hormone free) from uncaged hens.

Prep: 5 minutes

Cooking: 4 minutes

Speed Limit: 9 mpr
Makes 1 serving

per serving:
314 calories, 11.5g fat
(4g saturated),
40g carbohydrates,
5g fi ber, 14g protein

Oatmeal has never tasted better. Flecks of grated carrot add beta-carotene,
vitamin A, and gentle sweetness, while currants and chopped pecans add
crunch and even more fiber. Serve with a splash of milk and a sprinkling of
brown sugar, if desired.

1 medium carrot, peeled and finely shredded

2 cups water

1/4 teaspoon kosher salt

Pinch of cinnamon

1/4 cup currants or raisins

2/3 cup rolled oats

1/3 cup oat bran (see Cooks’ Note)

3 tablespoons chopped pecans

1. In a small saucepan, combine the carrot, water, salt, and cinnamon and
bring to a boil. Reduce the heat, add the currants, and simmer until the currants are plumped and the carrot is tender, about 3 minutes.

2. Stir in the oats and oat bran and cook, stirring, until thickened, about
5 minutes. Transfer the oats to two bowls and sprinkle the nuts on top.

Cooks’ Note
If you don’t have oat bran on hand, substitute 1⁄3 cup more rolled oats.
Apple- Maple Oatmeal: Substitute 1⁄2 cup finely diced peeled apple for the
carrot and add 2 tablespoons apple butter and 1⁄2 tablespoon pure maple
syrup to the finished oatmeal.

Prep: 3 minutes
Cooking: 9 minutes
Speed Limit: 12 mpr
Makes 2 servings

per serving:
287 calories, 11g fat
(1g saturated),
46g carbohydrates,
8g fi ber, 9g protein

Here’s a fast burrito. For more protein, add a tablespoon of chopped ham to
the burrito. You can also substitute the same amount of any cooked vegetable for the broccoli. If Junior likes things a little spicy, substitute Pepper Jack cheese or hand this over with a bottle of hot sauce. If you’re on the go, wrap the burrito in a napkin. Take another napkin along—just in case.

One 7-inch whole-wheat tortilla

1/4 cup chopped leftover cooked broccoli or thawed frozen broccoli

1 teaspoon mild olive oil or vegetable oil

1 large egg, beaten with a teaspoon of water and a pinch each of kosher
salt and freshly ground black pepper

1/3 cup shredded (packed) Cheddar cheese (1 1/2 ounces)

1. Toast the tortilla in the toaster oven at the medium setting or cook in a dry
skillet over medium heat until warm, about 1 minute.

2. Meanwhile, place the broccoli and oil in a small skillet over medium-high
heat and cook, stirring, until heated through. Pour in the egg and scramble
until set, 1 to 2 minutes.

3. Place the tortilla on a plate and sprinkle the cheese on top. Spoon the hot
egg mixture down the center and roll up.

Cooks’ Note
Broccoli is packed with calcium and vitamin K for strong bones and
teeth. Cooking florets takes only a few minutes (see our “Sidekicks”
section, page 191) and frozen broccoli is great in a pinch. Whatever you
choose, try to buy organic.

Prep: 2 minutes
Cooking: 3 minutes
Speed Limit: 5 mpr
Makes 1 serving

per serving:
405 calories, 23g fat
(10g saturated),
26g carbohydrates,
3.5g fi ber, 21g protein

This fresh juice is bursting with vitamin C! Don’t worry if you don’t have a juicer, just remove the apple cores and make a purée using a blender or food processor. Then use a sieve to separate the juice from the pulp.

Ingredients:

4 apples

3 carrots

squeeze of fresh lemon juice (optional)

1.  Scrub the carrots and cut each one into 2 or 3 pieces. Remove the stems from the apples and carefully cut them into quarters.

2. Put the apples and carrots through the juicer. Throw away the pulp and pour the juice into two glasses. Add a squeeze of lemon and stir the juice.

• Preparation 5 mins • Cooking none • Serves 2

The toaster oven is one of our favorite appliances for quickies like this
protein-packed soft taco breakfast with low- fat refried beans and cheese. If
you want to make a bunch at once (or if you don’t have a toaster oven), place
them on a baking sheet and bake in a preheated 500°F oven.

One 7-inch whole-wheat tortilla

3 tablespoons low-fat refried beans

1/4 cup sliced or shredded (1 ounce) Monterey Jack, Pepper Jack, or
Cheddar cheese, or 1 small stick mozzarella

1 to 2 pinches of chili powder

2 teaspoons plain low-fat yogurt

1. Lay the tortilla on a work surface and spread the beans on the top half.
Sprinkle the cheese and chili powder on the other half and cook in the
toaster oven on the medium-dark setting.

2. Spread the yogurt on top of the beans and fold the tortilla in half to make
a taco.

Cooks’ Note

• Substitute corn tortillas for the whole-wheat. They tend to be smaller in diameter, so less filling is needed.

• Spinach and Bean Taco: If you have some cold leftover cooked spinach, try this recipe. Warm 1⁄4 cup in the microwave at high (100%) power for 30 seconds and distribute on top of the filling before toasting the tortilla.

Prep: 1 minute
Cooking: 4 minutes
Speed Limit: 5 mpr
Makes 1 serving

per serving:
287 calories, 11g fat
(6g saturated),
31g carbohydrates,
4.5g fi ber, 12g protein

Some kids love savory flavors in the morning. This recipe makes enough for
two in a wide shallow soup bowl. When you sprinkle on the cheese, add the
kids’ favorite pizza toppings, such as thawed frozen vegetables and crumbled
cooked turkey bacon. If you have a few extra minutes, serve with toasted Italian bread brushed with olive oil.

Extra-virgin olive oil, for greasing the bowl

3 large eggs

1 1/2 tablespoons water

Pinch of kosher salt and freshly ground black pepper

1/2 cup shredded (packed) part- skim mozzarella cheese (2 ounces)
or 2 slices fresh mozzarella

2 tablespoons prepared tomato sauce or Quick Skillet Tomato Sauce

1/4 teaspoon dried oregano, crumbled

1. Lightly grease a 1-cup shallow soup bowl with extra-virgin olive oil. Add
the eggs, water, and salt and pepper and beat with a fork until blended. Place
in the microwave and cook at medium (50%) power for 2 minutes. Stir with
a fork and cook at medium power 1 minute more. (The eggs should be set but
very moist at this point.)

2. Sprinkle the cheese on top and spoon on the sauce. Season with oregano
and microwave at medium (50%) power for 1 minute (the cheese should be
melted and the eggs cooked through). Cut in half and serve.

Cooks’ Notes

• Add any cheese to top your frittata or stir in cubed cheese when the eggs are half cooked. Try adding cooked diced potato, meats, or vegetables in the eggs as well.

• All jarred sauces are not alike. Look for organic tomato sauce that does not contain sweeteners.

Prep: 2 minutes
Cooking: 4 minutes
Speed Limit: 6 mpr
Makes 2 servings
per serving:
200 calories, 12g fat
(3.5g saturated),
9g carbohydrates,
.5g fi ber, 13g protein

Extra-virgin olive oil is preferable to use in this simple dish (and most others)
because of its health qualities. If desired, sprinkle diced fresh tomatoes on top of the finished egg. For added fun, use different cookie cutters to cut out the center of the bread.
1 slice whole-wheat or multigrain bread
2 teaspoons extra-virgin olive oil or butter
1 large egg
Pinch each of kosher salt and freshly ground black pepper
1. Cut a 3-inch round out of the slice of bread with a cookie cutter, a glass, or
a small bowl and reserve the circle and crust section.
2. Warm the oil in a medium nonstick or cast- iron skillet over medium
heat until hot. Add both sections of bread separately to the pan and then
crack the egg and add to the hole. Season lightly with salt and pepper. Cook
until the egg is set on the bottom and the bread is golden, about 11⁄2 minutes.
Flip the egg and round with a spatula and cook, uncovered, for about 1 minute or to the desired doneness. Serve the round on the side for dunking
into the egg.
Cooks’ Notes

• Get your kid to love extra-virgin olive oil. Begin with a mild olive oil and work from there. Your goal is extra-virgin, cold- pressed, because it retains more health properties than the more processed milder olive oils.

• Think of salad for breakfast! A side of tender greens is a natural with fried eggs and adds fi ber and vitamins. And many cultures have savory foods such as fish and meat for breakfast.

Prep: 1 minute
Cooking: 3 minutes
Speed Limit: 4 mpr

Makes 1 serving
per serving:
228 calories,
15g fat (3g saturated),
14g carbohydrates,
2g fi ber, 9g protein