Healthy Fall Family Recipes

If you are adjusting to another new norm, with back to school, zooms, working or just trying to take care of your family, cooking can just seem like another daunting task for which we have no time. Here are two easy, healthy recipes that your whole family will love.

These breakfast muffins are loaded with fiber, beta carotene, antioxidants and omega3 fats as well as protein and Vitamin D. These are a great make ahead food, can be eaten on the go and freeze well. And, if you don’t know what to do with all of your apples from apple picking, they will work well in these!

Apple Carrot Cake Breakfast Muffins
(dairy free, peanut-free, tree-nut free (except coconut))

Makes 12 - 14 muffins

1 c all-purpose flour
3/4 c whole wheat flour
2 tsp baking soda
2 tsp cinnamon
1 tsp ground flaxseed
1/2 tsp salt
2 c shredded carrots
1 large green apple, grated (leave skin on for extra fiber)
1/4 c shredded coconut
1/8 - 1/4 c raisins
3 large eggs
1/2 c coconut oil, melted and cooled
2/3 c honey
2 tsp vanilla

Preheat oven to 350 degrees. Line muffin tin with liners.

Mix together dry ingredients (flour through salt) in medium bowl.

Add carrots, apple, shredded coconut and raisins.

In separate bowl, beat eggs with coconut oil.

Add honey, then vanilla and blend. Make well in dry ingredients.

Pour wet ingredients into dry.

Mix until just combined.

Divide evenly amongst muffin tins. Bake about 17-20 minutes until toothpick comes out clean.

Healthy Chicken Parmesan Bites
(peanut-free, tree-nut free, sesame free, gluten free if gluten free breadcrumbs)

Makes 3 - 4 servings

4 skinless boneless thin cut chicken breasts or about 1 pound chicken strips olive oil spray
1 egg
1 tbsp low-fat milk
3/4 c seasoned breadcrumbs (you can also use whole wheat breadcrumbs or gluten free)
2 tbsp grated parmesan cheese
3/4 c tomato sauce
1/2 - 3/4 c shredded mozzarella

Preheat oven to 375 degrees.

Cut chicken in strips (if not already in strips) and then cut each in half. (Each bite should be about the size of a chicken nugget.)

Spray glass baking dish with olive oil spray. Whisk egg and
milk in medium bowl.

In separate bowl, mix breadcrumbs and parmesan cheese. (If breadcrumbs are not seasoned, add kosher salt and pepper.)

Dip each chicken piece in egg mixture. Transfer chicken to bread crumb mixture and coat well. Shake off excess breadcrumbs.

Place chicken breasts in glass baking dish so they are close, but not on top of one another.

Bake about 20 minutes. (For browner color, broil about 2 - 3 minutes on high before adding sauce and mozzarella).

Remove from oven and divide tomato sauce evenly over each piece.

Layer mozzarella on top of sauce and bake about 5 more minutes until chicken is cooked through and mozzarella is melted.

Serve with pasta or zoodles if desired.

Need an even quicker way to make these healthy chicken parm bites? Use store bought chicken nuggets!

Jodi Greebel, MS, RDN is a Pediatric Registered Dietitian and the founder of Citrition (www.citrition.com). Jodi consults with children as well as for schools, camps and food companies. Follow her on instagram @greengrownmeals for healthy meal ideas, cooking tips and more on how to feed your family.