Healthy Disney-Inspired Recipes at Home

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Photo: Disney

How about an activity for you and your family that combines math, art, and health all in one? As a Dietitian, I am always on the hunt for creative and fun ways to engage my kids in healthy eating. Overtime I’ve saved my favorite Disney-inspired healthy recipes from DisneyFamily.com to create my go-to collection. On rainy or snowy days at home, I pull one up on my computer and get to work for a fun kitchen activity with my little ones. The kids absolutely love the Disney theme, and without realizing it, they’re practicing math (measurements and timing), as well as art (the culinary kind), all while strengthening the important life skill of healthy food preparation and exploration. Do you have picky eaters at home? Get your kids involved with hands-on food prep. This is one of the most successful ways you can increase exposure to new and healthy foods with the likelihood of your child accepting it into his/her own diet – without all the fuss! Check out my favorites below – it’s an entire meal plan of healthy Disney-inspired recipes at home!

But first, a quick nutrition lesson. When choosing a meal to feed myself or my family, I am looking for overall nutrition balance. Think of the five food groups: Fruits, Vegetables, Protein (animal or plant-based), Dairy (or non-dairy alternatives) and Grains. A balanced meal will include about 1 serving from three to four of the five different food groups. A balanced snack includes about 1 serving from 2 different food groups and combines both protein and carbohydrate sources. When you build your meals and snacks this way, you are most likely to meet 100% of your daily needs for vitamins, minerals and nutrients like protein and fiber. You’ll see that my choices of Disney-inspired healthy recipes below do just that.

 

Breakfast

Belle’s Enchanted Breakfast Porridge

Healthy Disney-Inspired Recipes at Home
Belle’s Enchanted Breakfast Porridge, Source: DisneyFamily.com

Preparation time: 10 minutes, Cook time: 30 minutes, Servings: 3

*This recipe was adapted.

Healthy Ever After Tip: This recipe has fiber from the whole grains and fruit, as well as healthy fat from the coconut and almonds, which creates a filling and nutrition-packed breakfast!

Ingredients:

1 cup cooked quinoa or oats as per package instructions
2/3 cup milk of choice
1/4 cup dried cherries
1/8 cup unsweetened shredded coconut
1/4 cup almond slivers
2 teaspoons honey or maple syrup
1 banana
1/2 cup mixed berries (can be fresh or frozen)

Directions:

  1. Cook the grains as per the package instructions, then combine with milk, cherries, coconut, almonds and honey/syrup.
  2. While still hot, add sliced bananas on top with berries, and almond slivers, then enjoy.
  3. Tip: You can do step one, then allow to sit overnight in the refrigerator. Serve chilled or warm the next day with items from step 2.

Watch the video HERE.

 

Lunch

Cars-Inspired Tow Mater Food Art

Healthy Disney-Inspired Recipes at home
Disney-Inspired, Cars-Inspired Tow-Mater Food Art, Source: DisneyFamily.com

Preparation: 30 minutes, Servings: 1

*This recipe was adapted.

Healthy Ever After Tip: This is a fun way to encourage to your little ones to eat veggies! Make sure to serve up some leftover sliced carrot, bell peppers and sugar snap peas in a little bowl next to the sandwich plate so your child can go back for more! 

Ingredients:

1 Uncrustables® Sandwich or substitute your own using 2 slices bread, 1 tbsp nut butter (peanut, almond or sunflower) and jelly then cut in round circle using a round cookie cutter or round cup to press
1 slice pepperoni (or substitute in 1 slice tomato for a vegetarian option)
Slice of provolone, white cheddar or mozzarella cheese
Cut celery stalk
1 slice each red, yellow, and green bell pepper
1 teaspoon cream cheese
1 carrot
4 sugar snap peas
Cucumber slice
Pimiento-stuffed green olive or black olives, sliced (jarred or canned)
mini pretzel rods
Small handful of granola

Directions:

  1. Thaw a Uncrustables® Sandwich or make your own DIY version according to instructions above.
  2. Have an adult use kitchen scissors or a kife to cut the following: a) cheese windshield, b) cheese teeth, c) pepperoni or tomato mouth. Refer to image from Disney Family for shape.
  3. Have the kids wash the produce. Peel the carrot and cut a 1¾-inch length slice from the top of the carrot. Then slice it in half to form two triangular shapes for the “traffic cones.” Use the rest of the carrot to cut a round coin (1½ inch wide) and slice it in half to form two semi-circles bottoms for the traffic cones. Cut one more carrot coin (1 inch wide) for the “headlight.”
  4. Assembly of Tow Mater. For the truck cab sides, set two sugar snap peas vertically on the plate to form a frame that 3 inches wide. Set a third sugar snap pea across the tops to create a roof. Place your cheese windshield cut out on top of the sugar snap peas.
  5. Place the Sandwich round down so that the top quarter overlaps the bottom of the windshield. Set the pepperoni or tomato mouth on top and add the cheese teeth.
  6. Break your pretzel rod into two small pieces and place underneath the sandwich round for tires.
  7. Arrange the cucumber and carrot headlights near the upper edge of the sandwich.
  8. Use two olive slices as the windshield for eyes on top of the cheese windshield.
  9. Cut a thin strip from the sugar snap pea to put at the upper corner of the plate as the traffic light cable. Follow with placing the celery and pepper light pieces on top of it.
  10. Finish with the cones and sprinkle granola on the ground as dirt and gravel.

See original recipe HERE.

Snack

Mickey Peanut Butter and Jelly Pinwheel Skewers

Healthy Disney-Inspired Recipes at Home
Mickey Peanut Butter and Jelly Skewers, Source: DisneyFamily.com

Preparation: 15 minutes, Servings: 4.

*This recipe was adapted.

Healthy Ever After Tip: Let your kids pick a fruit to mash up and use in place of jelly for this recipe to limit added sugars but still get that sweet taste and flavor! Any berries, from fresh or frozen, or bananas will work well. You can use apple butter in another variation as well.

Ingredients:

4 whole grain sandwich bread slices or 1 whole grain wrap
4 tbsp creamy peanut, almond or sunflower seed butter
4 tbsp strawberry jelly or substitute in smashed strawberries or banana
4 small skewers
4 assorted dimensional stickers for decoration or use your own Mickey ear shapes cut out from construction paper

Directions:

  1. Decorate appetizer picks with stickers or construction paper Mickey ears.
  2. If using bread slices, flatten with a rolling pin. If using wraps, lap out flat.
  3. Spread one tbsp each of nut butter and jelly (or mashed fruit) on each slice.
  4. Tightly roll each slice into a spiral (as if you were rolling sushi). Slice into four pieces and slide onto a skewer to fasten the pinwheels shut and keep them from unraveling.
  5. Serve and Enjoy! Tip: Be careful of sharp skewer ends when serving little ones. You can cut the points off the bottom using a knife or scissors to create a flat end, or you can wrap the end with a small ball of aluminum foil.

See original recipe HERE.

 

Dinner

Aladdin’s Magic Carpet Flatbread Pizza

Healthy Disney-Inspired Recipes at home
Aladdin’s Magic Carpet Flatbread, Source: DisneyFamily.com

Preparation: 20 minutes, Cooking: 15 minutes, Serves: 6

*This recipe was adapted.

Healthy Ever After Tip: Shared below is a fruit version of this pizza, but don’t shy away from getting creative! Try a vegetable variation by replacing the figs with tomato slices, and the raisins with slice olives and sliced mushrooms. Swap out hummus for tomato sauce or mashed avocado. It’ll taste shining, shimmering, splendid!

Ingredients

10 oz whole wheat pizza dough or use a premade rectangle shape flatbread pizza crust
1 tablespoon flour, for dusting
Toppings
1/2 cup reduced fat shredded cheese such as cheddar
6 figs, sliced
1/4 cup golden raisins
1/4 cup black raisins
1 tablespoon parsley, chopped
Hummus, Store-bought or Homemade: 14 ounces garbanzo beans, drained and rinsed 1 1/2 tablespoons tahini 1/4 teaspoon pepper 1/4 teaspoon salt 2 tablespoons lemon juice zest from 1 lemon 2 tablespoons olive oil

Directions:

  1. Preheat oven to 400°F.
  2. On a cutting board dusted with flour, cut dough into 3 equal pieces and stretch out into rectangles using a rolling pin to help. Add mini triangle-shaped down to each corner of the rectangle shape for carpet tassels. If using a premade crust, lay out flat. You can attach triangle-shaped cut out from an extra crust and attach with a toothpick to each corner for the tassels.
  3. If using dough, bake on a baking sheet for 10 minutes, or until crispy and edges are slightly brown. Remove and allow to cool. If using premade crust, skip this step.
  4. If making DIY hummus, add garbanzo beans, tahini, lemon juice, lemon zest, olive oil, salt and pepper in a food processor and blend until smooth and creamy. Add water to thin out consistency if too thick, then set aside. If using store bought hummus, skip this step.
  5. Evenly spread 3 tablespoons of hummus onto each magic carpet flatbread. Outline the edges with the raisins and arrange the sliced figs down the middle.
  6. Sprinkle cheese on top and bake in oven for 4 minutes until the cheese melts.
  7. Remove from oven and sprinkle with parsley. Enjoy while warm.

Watch video HERE.

 

Dessert

Cinderella’s Smoothie Bowl

Healthy Disney-Inspired Recipes at home
Cinderella Smoothie Bowl, Source: DisneyFamily.com

Preparation: 15 minutes

*This recipe was adapted.

Healthy Ever After Tip: Probiotics in yogurt help maintain digestive health. Most people who are lactose intolerant find they can still tolerate regular yogurt since the active bacteria pre-digests the lactose before entering the body. However, the yogurt in this recipe can be substituted with lactose free, or non-dairy alternatives like soy-, almond-, or coconut- milk -based yogurts as well!

Ingredients:

For the smoothie
1 frozen banana (tip: remove peel before placing in the freezer to freeze)
½ tsp blue nature blue flood coloring
¾ cup plain yogurt
1 Tbsp blueberries, fresh, frozen or dried
Toppings
2 Tbsp shredded coconut
More Blueberries
Sliced Banana, does not need to be frozen

Directions:

  1. Place all of the smoothie ingredients into a blender and blend until smooth.
  2. Poor smoothie mix into a round bowl. Arrange shredded coconut flakes into a shoe shape. Tip: Draw a glass slipper onto construction paper and cut out. Then trace the shape onto aluminum foil. Discard the paper and cut the shoe shape out of the aluminum foil to create a stencil. Lie over your smoothie bowl and sprinkle in the shredded coconut to make shape of the glass slipper.
  3. Slice a banana, then take each round slice and cut down the middle in half. Arrange the banana slices with blueberries in a decorative pattern around the bowl. Serve immediately.

See original recipe HERE.

 

Looking for more magical ways to stay healthy at home? Check out this article highlighting my favorite kitchen must-haves from ShopDisney.com. Check back for more original healthy Disney-inspired recipes like my DIY Dole Whip and the collection above!


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Jamie Lee McIntyre MS RDN is a Registered Dietitian-Nutritionist and contributor to The Kingdom Insider for Disney food, nutrition and wellness - related topics. She is a practicing Dietitian with over 11 years of experience, and is a nutrition communications consultant providing content online and on air in broadcast media. You can find her online (www.JamieLeeRDN.com), at the finish line of a Run Disney race, or in the parks scanning menus, reading labels and trying new foods!

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