Feeding children seems to be a challenge though yummy it may look-on one hand, trying to strike the appropriate balance between taste preference and nutrition. But with a little bit of creativity you will be coming up with tasteful as well as nutrient-dense meals. Here are seven recipes that prove not only yummy but also nutritious as well:
1. Mini Veggie and Cheese Quesadillas
Ingredients:
- Whole wheat tortillas
- Shredded cheese cheddar, mozzarella, or a mix
- Chopped vegetables, including bell peppers, spinach, zucchini, and corn
- Black beans, cooked and ready to use as an alternative
- Salsa and/or guacamole for dipping
Instructions:
- Heat a pan over medium.
- Place the tortilla with toppings, such as cheese, vegetables, and beans.
- When cheese melts and the tortilla becomes golden, cover it with another tortilla.
- Cut them into triangles, serve and have with guacamole or salsa.
Why It's Healthy: The vegetables in this recipe are full of several vitamins, fiber, and proteins. Whole wheat differs from white tortillas as it has many more fibers and minerals.
2. Homemade Chicken Nuggets with Sweet Potato Fries
Ingredients:
- Chicken breast chopped
- Whole wheat breadcrumbs or panko
- Egg, beaten
- Spray olive oil
- Sweet potatoes, cut into fries
- Seasoning using garlic powder, paprika, salt, and pepper
Instructions:
- Pre-heat oven at 400°F (200°C).
- Dip chicken pieces in beaten eggs then coat with breadcrumbs.
- Arrange chicken nugget on the prepared baking sheet lined with parchment paper with light olive spray.
- Add sweet potato fries onto another baking sheet with light olive spray and seasoning
- Bake the nugget and fry together for about 20 to 25 minutes. Flip halfway.
Why It's Healthy: This is a baked, not fried version to keep off the nasty fats. You're adding more fiber in with your whole wheat breadcrumbs and sweet potatoes are wonderful sources of vitamins A and C.
3. Veggie-Packed Mac and Cheese
Ingredients:
- Whole wheat or chickpea pasta
- Shredded cheese - cheddar or gouda, or mix
- Milk or unsweetened almond milk
- Pureed vegetables - butternut squash or carrots, or cauliflower
- Spinach or peas (optional)
- To taste with salt and pepper
Instructions:
- Cook pasta according to package; pour the purée in another pan over the medium heat. Fry it along with some milk.
- Add cheese and stir constantly until smooth melted. Then add pasta and spinach or peas, respectively, if available, and mix it all up together while seasoning to taste with salt.
Why It's Healthy: This healthier mac and cheese gets more hidden veggies plus extra fiber in and adds more protein with fiber from whole wheat pasta or chickpea pasta.
4. Healthy Mini Pizzas
Ingredients:
- Whole wheat English muffins or pita bread
- Tomato sauce or pesto
- Shredded cheese (mozzarella, cheddar, or a combination of both)
- Toppings: diced tomatoes, bell peppers, mushrooms, olives, spinach, cooked chicken or turkey
Instructions:
- Preheat oven to 375°F (190°C).
- Toast the English muffin halves or pita bread, then spread each with a layer of tomato sauce or pesto.
- Add a layer of cheese. Then top with your choice of veggies and proteins.
- Place in oven and bake for 10-15 minutes or till cheese melts and bubbles.
Why It's Healthy: Mini pizzas can make veggies fun to have and be really loaded with many fixings, making it a perfect mixture of nutrients. A whole wheat base is full of fiber.
5. Banana and Oat Pancakes
Ingredients:
- 1 ripe banana
- 1 egg
- 1/2 cup rolled oats
- 1/2 tsp baking powder
- 1/4 cup milk (optional)
- Cinnamon or vanilla extract for flavor
- Fresh fruit and yogurt for topping
Instructions:
- Crushing banana into bowl
- Mix together egg, oats, and baking powder with your favourite flavouring.
- Cook in small amount batter in a non-stick skillet over medium heat.
- Flip it over when the bubbles appear; serve sliced over fresh fruit, topped with a dollop of yogurt.
Why It's Healthy: These entirely ingredient pancakes are rich in fiber and proteins, all naturally sweet with no refined sugar there.
6. Pasta salad of Rainbow Veggie
Ingredients:
- Whole wheat pasta/ Quinoa pasta
- Cherry tomatoes; Halve
- Cucumbers; Dice
- Bell peppers; Dice
- Olives; Slice
- Shredded carrots
- Feta cheese (optional)
- Salting, peppering, lemon juice, and olive oil dressing
Instructions:
- Boil pasta according to the packet and then it should be rinsed with cold water.
- Mix spaghetti, chopped vegetables and Feta cheese together
- Finally salt and pepper a little at the end after olive oil and lemon juice drizzle
- They all are well mixed and they have to be served cold.
Why It's Healthy: A colorful pasta salad bursting with a variety of vegetables will battle for vitamins, minerals, and fiber. To boost protein and fiber, swap traditional pasta with whole-wheat or quinoa pasta.
7. Apple and Peanut Butter Sandwiches
Ingredients:
- Apples, cored and sliced into rounds
- Natural peanut butter or almond butter
- Granola or raisins for topping
Instructions:
- Spread peanut butter on one apple slice.
- Sprinkle with granola or raisins.
- Top with a slice of apple, and assemble into a sandwich.
Why It's Healthy: It is pretty simple, but this is one heck of a protein-rich, fiber-rich, and healthy-fat-rich snack. You get the vitamins and antioxidants from the apples and the sources of protein and healthy fats from the peanut butter
