5 Healthy Meal Ideas For Your Kids

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Whether you live in a house full of picky eaters or are trying to up your game as a parent, there is always room to improve when it comes to healthy eating. 

 

Luckily, there are plenty of ways to sneak a few vegetables into your kids' meals without them even knowing. 

 

You've done the right thing and decided to give your children a healthy diet, but it can be a struggle when the picky eaters always want fast food. 

 

You can feed your children healthy meals by cooking food in bulk and storing leftovers in the freezer. 

 

Cooking large batches of food for your family will save time and money, and it'll also keep you from worrying about what everyone else is going to eat at mealtime. 

 

It is always best to foster an appreciation of food with your children as this will make your life far easier in the long run.

 

This can mean getting them associated with many of the most common fruits and vegetables in your region.

 

We say region because it is no use getting them addicted to something that has been exported at great expense.

 

Get your kids to appreciate local vegetables, and you will save money and hopefully also educate your children about the local ecosystem.

 

Hopefully, this post will enlighten you as to what meals are healthy, delicious, and fun!

5 Healthy Meal Ideas For Your Kids

Chicken Fajitas With Tortillas

 

This may sound like an unhealthy option, and if you get it from a fast-food restaurant, it most likely is full of cheap fats and processed meats.

However, once you make them yourself, you will see just how nutrient-dense they genuinely are.

To serve 4 hungry children, you will need:

  • 600 g chicken breast

  • 8 wheat tortillas

  • 2 red peppers

  • 2 ripe tomatoes

  • 2 red onions

  • 2 chili peppers

  • 2 tsp tomato paste

  • 200 ml red wine

  • 200 ml tomato sauce

  • ½ lime (squeezed for the juice)

  • vegetable oil for frying

  • salt

  • pepper

You can alter the seasonings to taste, and this is such a simple recipe that your kids will want them every day!

 

Healthy Pizza

 

Bear with us here. Pizza is actually a very healthy meal when made correctly and with beautiful, fresh ingredients.

All you will need is:

Base

  • 100g white flour

  • 100g wholewheat flour

  • 1 tsp or 7g dried yeast

  • 125ml warm water

Topping

  • 200g can chopped tomato with the juice drained

  • Cherry tomatoes

  • 1 large courgette

  • 25g mozzarella

  • 1 tsp capers (drain the brine)

  • 8 green olives

  • 1 garlic clove

  • 1 tbsp olive oil

  • Chopped parsley 

Just bake in the oven at around 220 C and cook until the base is just starting to become crispy.

Similar to the fajitas, this pizza is so delicious that your kids will learn to appreciate the extent that fresh vegetables affect flavor.

 

Salmon Burgers

 

This one doesn't sound all that appealing, so you may want to rename it to sound more appealing.

Nevertheless, it is extraordinarily flavorsome.

All you will need for the main burgers are:

  • 4 boneless, skinless, and sustainably caught salmon fillets

  • 2 tbsp red curry paste

  • Fresh root ginger, grated

  • 1 tsp soy sauce

  • 1 bunch coriander

  • Lemon wedges to drizzle

Side salad

  • 2 carrots

  • 1 small cucumber

  • 2 tbsp white wine vinegar

  • 1 tsp golden caster sugar (trust us, the combination of sharp vinegar with the sweetness of the sugar is incredible)

All you need to do is place the salmon and other ingredients in a food processor and whiz it up until the mixture is roughly mixed together.

It is better to have a chunky paste than a smooth one.

Then shape the mixture into 4 even-sized burger patties and fry until golden brown and serve with the side salad.

 

Fish Fingers and Mushy peas

 

Fish fingers are often thought of as an unhealthy but quick and simple dish for busy parents to serve their children.

This is somewhat true when you use the store-bought fish fingers, but you can ensure higher quality and reduce your child's salt intake by making them yourself.

The fresher the fish, the better it will be for you and your children.

All you need is:

  • 600g sustainable firm, skinless white fish (pollock usually being the fish of choice)

  • 50g plain flour seasoned nicely with salt and pepper

  • 1 large egg

  • 200g breadcrumb

  • 2 tbsp vegetable oil

  • 400g frozen peas

  • 1 knob of butter

  • The zest of 1 lemon

  • Handful mint finely chopped

Slice up the fish into even lengths and batter and bread them in the usual manner.

The next step will be to deep fry them, which on the outset sounds unhealthy, but using a small amount of oil can mitigate the negative health aspects.

Boil the peas and lightly mash them with butter and the mint and serve up to your hungry children.

 

Classic Tomato Soup

 

Perhaps the most straightforward but most classic dish on this list.

The humble tomato soup is a cure for cold weather, happiness in a heatwave, and everything in between!

  • 3 tbsp olive oil

  • 2 onions

  • 2 celery sticks

  • 300g carrot

  • 4 bay leaves

  • 5 tbsp tomato purée

  • 2 tbsp sugar

  • 2 tbsp red or white wine vinegar

  • 4 large cans of chopped tomatoes

  • 500g of canned passata

  • 3 cubes of vegetable stock

In a large casserole dish, sauté the onion, celery, carrots, potatoes, and bay leaves until softened; about 15-20 mins should do it.

Once they have been sufficiently sweated down, you can add in the other ingredients along with boiling water.

Let it simmer for a while, then take out the bay leaves and puree in a blender until silky smooth.

The best part is that you can make a lot in one go and freeze the rest. You simply reheat when needed.

 

Things To Keep In Mind

 

These ingredients are great for children who are already eating solid foods. If you are looking for healthy options for toddlers, then you may want to consider going to a professional place such as Yamo Baby Shop who caters to these ages.

 

Get Your Children Involved

 

The benefits of children learning to cook are endless and widespread. 

A child's ability to create delicious meals for themselves, their friends, and their family can begin at a young age. 

Cooking teaches children essential life skills that will serve them throughout their lives and provide a sense of accomplishment that encourages children to take pride in themselves and their achievements. 

Cooking can also improve children's health by encouraging them to eat more fruits and vegetables instead of relying on sugar-laden processed foods.

 

Stay With Whole Foods Where Possible

 

The benefits of cooking with whole foods are so numerous, so varied, and so easily obtainable.

The basics of the whole foods movement are simple: whole foods contain only a single ingredient, like fresh produce and whole grains. 

These foods are packed with nutrition, but they also tend to be low in fat, sodium, and calories because they're unprocessed.

 

Use Sustainable Meats And Fish

 

Environmental concerns are part of the reason why people choose to eat sustainable meat and fish. 

Because of how it's produced, sustainable meat and fish can be better for the environment than meat and fish that's not sustainable. 

Fish that are caught sustainably may leave a smaller carbon footprint and make a more minor dent in the ocean's ecosystems than fish that's not sustainable. 

Where possible, you should use only free-range meat and sustainably caught fish.

 

Summary

 

Nutritious food is beneficial to children. Many children are not getting enough nutrients in their diets, which leads to health problems. 

A diet rich in fruits and vegetables can help children avoid health problems like high blood pressure and obesity, major health problems in children.

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