10 Quick & Healthy Meals for National Nutrition Week
Healthy Kids = Happy Kids
Getting a balanced diet into kids that are fussy eaters can be a tricky business. It is vitally important for helping kids grow and develop at the right rate. Creating healthy eating habits early will reduce the risk of chronic diseases when they become adults. Around 45% of kids don’t like vegetables and 12% turn up their nose at meat.
Here’s some great ideas for healthy kids’ meals that have been tried and proved by mums with fussy kids. Watch them lick their plates clean with these recipes!
Cheese Quesadillas (maybe even slip in some chopped spinach!)
Quesadillas are an easy finger food that kids of all ages enjoy. This quick snack packs a nutritional punch and you can add just about anything including, cooked beef or chicken, avocado, corn – have fun experimenting with what kids like. Make a sandwich with 2 large corn tortillas and sprinkle cheese and any other ingredient in between. Either in lightly oiled skillet, or sandwich press, lightly brown both sides until cheese is melted. Cut into wedges and serve with whatever sauce or dip the kids like! Great with sour cream, salsa and guacamole!
Chicken Alfredo Pasta served with broccoli (optional).
This comes together in minutes with a few simple ingredients, a skillet and saucepan. Cook the pasta in saucepan according to directions, adding the broccoli in the final 3 minutes if you wish. Drain. Cook chopped chicken in skillet with drizzle of oil until cooked and set aside. Melt butter in skillet, whisk in flour, chicken broth and milk. Stir in cream, garlic powder and seasonings until thickened, adding a handful of Parmesan.
Mini Bacon and Egg Pies
These mini snacks are great hot or cold and are incredibly simple! Cut circles from sheets of puff pastry and place in muffin cases. Crack an egg into each case. Sprinkle diced bacon evenly over, then a sprinkle of salt & pepper and parsley. Give the yolk a poke or pinch to break it, then bake for 15 min.
These are completely more-ish and are the ticket to getting veggies into kids that wont normally eat them! Soak 2 minute noodles in warm water for 5 min while you chop the rest of the ingredients. Drain the noodles and mix with grated carrot, peas, corn kernels, chopped ham, diced onion, eggs, milk and self-raising flour. Heat a little oil in frying pan and spoon mixture in cooking about 2 minutes either side. Yummy hot or cold!!
These little treasures are made with beef mince and topped with mustard, cheese and tomato sauce. Leftovers are a great snack the next day! Mix together mince, egg, grated cheese, breadcrumbs, salt and pepper. Shape into mini loaves or muffin tins. Brush the tops with a tiny taste of mustard, tomato sauce and a sprinkle of cheese. Bake for 20 mins. Kids love these with crisp salad sticks or chips.
These little pinwheels are perfect for fussy eaters. They are so easy and fun to make that the kids might even like to help with the rolling up! Take large tortillas, spread with cream cheese spread, layer with sliced ham, and cheese and maybe even lettuce. Roll the tortillas tightly and slice into portion sizes and secure with a toothpick. Can serve immediately or keep in fridge for later.
Chocolate Chip Oat Bars
This yummy recipe is great for a quick snack or breakfast and is totally nut free. Mix dry ingredients – 2 Cups oats, ½ cup flour, ¼ cup choc chips, ½ tspn salt, tspn cinnamon, 1 tspn baking powder. Separately mix 2 eggs, ½ cup apple sauce, ¼ cup honey, 1 tspn vanilla. Combine wet and dry ingredients and press into baking pan. Bake for 25 min or until set in middle.
Quick Chicken nuggets and dipping sauce
Chicken nuggets are tricky when you don’t know what’s gone into them. These little bites give kids that happy meal buzz without the fast food negatives. Chop chicken breast fillets into bite sizes, simply dip in milk then coat with breadcrumbs. Bake in oven for 25 min turning once. Serve with dipping sauce or mayonnaise.
The hungry caterpillar sandwich!
It makes children happy when their sandwiches are not sandwiches! Bring the fun into lunch by using kitchen sandwich cutters and cutting sandwiches into shapes. There are endless ideas here to make kids gobble them up – but the winner has to be the hungry caterpillar! Cut 5 circles from each sandwich and place them standing up on a platter in a wiggly shape to form the caterpillar’s body. With a cherry tomato at the front for the caterpillar’s head and toothpicks for his antennae! Each circle can be an alternative sandwich flavour if you like. Watch the kids pop the circles in their mouths one by one!
Healthy sausage rolls
These are perfect for disguising veggies. Chicken mince can be used for a lighter flavour as alternative to beef mince. Mix mince, eggs, quinoa, breadcrumbs and any mixed veggies together, all chopped as finely as possible. Lay sheets of puff pastry out and spread mixture over, leaving 1 cm on two opposite sides for over lapping when rolled. Roll carefully and brush with a bit of extra egg. Cut into bite sizes and lay on baking tray then bake on high for 15 min or until golden brown.
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