5 Kid Friendly Recipes: Romaine

Romaine lettuce offers several health benefits for children, making it a nutritious addition to their diet:

1. Rich in Vitamins and Minerals: Romaine lettuce is packed with essential vitamins and minerals, including vitamin A, vitamin K, folate, and manganese. These nutrients are crucial for children's growth, development, and overall health.

2. Supports Bone Health: The high vitamin K content in romaine lettuce helps support bone health by aiding in calcium absorption and promoting bone mineralization.

3. Promotes Digestive Health: Romaine lettuce is a good source of dietary fiber, which supports healthy digestion and regular bowel movements. Adequate fiber intake is important for children's digestive health.

4. Provides Antioxidant Protection: The presence of antioxidants like beta-carotene and vitamin C in romaine lettuce helps protect cells from damage caused by free radicals. This antioxidant protection is important for maintaining overall health and reducing the risk of chronic diseases.

5. Hydration: Romaine lettuce has a high water content, which helps keep children hydrated, especially when consumed as part of salads or wraps.

Caesar Chicken Wrap Recipe

Ingredients:

• 2 large tortillas (whole wheat or spinach-flavored)

• 1 cup cooked chicken breast, shredded or thinly sliced

• 1/2 cup romaine lettuce, shredded

• 1/4 cup grated Parmesan cheese

• Caesar dressing (store-bought or homemade, see below)

• Optional: Croutons or crispy bacon bits

Caesar Dressing:

• 1/4 cup mayonnaise

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

• 1 clove garlic, minced

• 1/4 cup grated Parmesan cheese

• Salt and pepper to taste

Instructions:

1. Prepare the Caesar Dressing:

   • In a small bowl, whisk together mayonnaise, lemon juice, Dijon mustard, minced garlic, grated Parmesan cheese, salt, and pepper until smooth. Adjust seasoning to taste.

2. Assemble the Wraps:

   • Lay out the tortillas on a clean surface.

   • Spread a generous amount of Caesar dressing over each tortilla, leaving a border around the edges.

   • Divide shredded romaine lettuce evenly over the dressing on each tortilla.

   • Add shredded chicken evenly over the lettuce.

   • Sprinkle grated Parmesan cheese over the chicken.

   • If desired, sprinkle croutons or crispy bacon bits over the cheese for added crunch and flavor.

3. Roll the Wraps:

   • Fold in the sides of each tortilla, then roll tightly from the bottom up to enclose the filling.

   • Secure each wrap with toothpicks if necessary to hold the shape.

4. Serve:

   • Slice each wrap diagonally into halves or thirds.

   • Serve immediately, or wrap tightly in foil or parchment paper for lunchboxes or picnics.

Tips:

• Kid-Friendly Variation: If your child prefers a milder flavor, you can use ranch dressing instead of Caesar dressing.

• Vegetarian Option: Substitute grilled or roasted vegetables (like bell peppers and zucchini) for the chicken to make it vegetarian-friendly.

• Make-Ahead: You can prepare the wraps ahead of time and store them in the refrigerator. They are great for quick lunches or snacks on the go!

Gab's Romaine Salad

Keep in mind kids are tiny so cut the romaine into smaller pieces than normal (like what'd you get in a salad bag but smaller) Eliminate the spine pieces or cut away from the spine of the romaine lettuce leaves, for kids this isn't fun to bite into. 

A block of Colby or Monterey jack cheese is sometimes cheaper than buying the pre-shredded cheese. Get the lowest cost and usually that means shred it yourself which is best anyway because there are less if any anti-caking agents added to the cheese. For an Italian direction go with provolone and Italian dressing. (We use olive garden italian or wishbone robosto italian)

Shred a cups worth.

Get or cut your own carrot sticks, thinly cut.

Croutons are a must, we're eating salad so just have the gosh dang croutons today, talk a family walk if you feel guilty. Garlic infused croutons are a must. Easily make your own croutons in the air fryer at home too.

Red cabbage, shred a cup or two

Cut/Shred Iceburg lettuce for the extra crunch

Gab doens't care for raw tomatoes but this is where normal people would add large tomato wedges or halved cherry tomatos. Gab doesn't mind a tiny diced tomato on a taco, tomatos can be slimy and overwhelming. Tiny is best so it gets mixed in and hidden for us picky eaters. 

Add 1/4 or 1/2 chopped red onion. Place into an ice bath before putting into salad. 

If you so choose, add bacon bits or grilled chicken. 

Mix all and top with cheese then ranch. Be wary of the delicious ranch serving you'll likely dress this salad as it is super fattening. Gab uses Ken's ranch.

Sneak in even more healthier options like baby spinach or arugula. When cut the same way who is going to know?