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Quick Healthy Meals for kids | Healthy Recipes for Children

Quick Healthy Meals for kids | Healthy Recipes for Children

Kids feel hungry most of the time and that is normal, they spend time either in playing or studying. In both cases, they make an effort whether mentally or physically so they need more energy to get through their busy day. It is back to school season and you got tons of things to do and plan for, but you also don’t want to harm your kids’ health and give them junk food or things packed with fat and other harmful ingredients. We’re sharing with you some delicious and easy healthy meals for your children and you as well.

Check Out Our List for Some Delicious, Quick and Easy Healthy Meals for Your Kids

Healthy Breakfast Meals

Waffel Sandwiches

Kids are in love with waffles, so why not mixing these delicious crunchy slices with healthy juicy filling.

Ingredients:

1 egg

2 tablespoons of chopped Parsley

2 cherry tomatoes

1/2 avocado

2 slices of frozen whole-grain waffles

Start with whisking the egg with chopped parsley in a bowl then season with some salt and pepper, get a nonstick pan and add the mixture to it and keep stirring until no liquid remains. prepare waffles as written on the package then place the scrambled egg on the first piece of waffle then top it with slices of tomato and avocado.

Eggs are the best food to eat on an empty stomach as it fulls of vitamins, healthy fats and protein so it supplies kids with energy to start their day. Avocado is packed in unsaturated fats and fatty acids that make them full of energy and be in good mood, the tomato is rich in several vitamins to keep your kid healthy.

 

Healthy meals

 

 

Egg cups

This is a very fun breakfast and it won’t take more than 15 minutes to make, you can also customize for everyone’s own taste if you have some difficult-satisfied kids which makes it one of the best healthy meals.

Ingredients:

6 eggs

2 chopped peel peppers

1 chopped tomato

1 chopped onions

1/4 chopped spinach

3 tablespoons of chopped broccoli

3 tablespoons of chopped bacon/turkey

These ingredients will make you six cups, you can reduce or increase the amount according to your needs. Start with chopping the vegetables into small cubes then get bowl and crack all the eggs in. Add salt and pepper then whisk very well until it all mixed, get a muffin tray and encases every hole with vegetable oil or you can use parchment paper instead. Fill each hole with different types of vegetables then add eggs and bake in the stove for 30 minutes at 180 degrees.

Vegetables are rich in all necessary elements for your children’s health and growth as they paced with minerals and vitamins. Meat like turkey is a good source for healthy proteins, that is because they have a very small amount of fats and supply your kids with the necessary energy they need throughout the day.

 

 

Banana pancakes

One of the best healthy meals as breakfast can’t be passed without pancakes, but the ordinary or regular pancakes are packed with carbohydrates and sugar which cause obesity and serious problems in the long term. check out this healthy recipe to please your kids and keep them healthy.

Ingredients:

3 bananas

3 eggs

1 tablespoon vanilla

1 tablespoon cinnamon

Honey and blubbery for topping

Mash the bananas with a fork then add the eggs and keep whisking until they form a liquid mixture, add vanilla and cinnamon then whisk very well. Get a nonstick pan and start adding your pancakes with the amount and shape you like.

Wait till you can pass the spoon under it then flop to the other side and repeat the process till you get your plate of these delicious round slices. Replace syrup with honey and sprinkle these sweetly rounded blueberries on the top.

Honey is a healthy source of sweetness and blueberries full of vitamins and minerals. while bananas are packed with potassium and vitamins that kids need for healthy growth.

 

Healthy meals

 

Oatmeal Muffins

Kids love to have sweats on breakfast, but instead of handing them a large bowel of cereals that contain tons of sugar and carbohydrates. Satisfy them with delicious and sweet oatmeal muffins one of the must have healthy meals on our list.

Ingredients:

1 banana

1 egg

1/2 cup almond milk

1 cup of greek yogurt

1/4 cup brown sugar

1 1/2 cup rolled oat

1 teaspoon vanilla extract

1 teaspoon baking powder

1 teaspoon cinnamon

pinch of salt

Mash the banana in large bowel then add the egg to it and whisk until they are mixed, add vanilla extract and almond milk and whisk again. Next, add sugar and keep whisking till you get a smooth liquid then add the greek yogurt and oat. Mix all together and add rest of the ingredients then get a muffin tray and rub the wholes with vegetable oil and add the mixture to it.

You can top with fruits or nuts before putting in the oven or leave it plain, Bake in the oven for 30 minutes at 180 degrees and serve with fresh juice.

Oat is rich in fibers, minerals, and vitamins. yogurt also keeps your kids’ digestive system in the right track while almond milk is a great replacement for dairy products.

 

 

Falafel

Give the breakfast meal middle eastern vibes with this recipe, it is a very delicious and easy meal to make. You can also prepare it a night before or store it in the fridge and use on the need.

Ingredients:

1/2 lbs of peeled dried broad beans

1 bundle of coriander

1 bundle of parsley

1 bundle of leeks green leaves

It is better to make it a night before if you are in a hurry, or make at large amount at the weekend and store in the fridge. Soak beans in cold water night before then drain it and get your blender, add the green leaves with two cups of water and start blending then add the broad beans on stages so you don’t burn your blender.

After grinding all the ingredients together you will have a green runny paste, pour it in a colander with a bowel under it and leave until all the excess water removed and you can form with your hands easily.

Fry these rounded balls in deep oil or place on parchment paper and into the oven but keep watching them. Serve them with pita bread and any kind of vegetables you like.

 

Healthy meals

 

Smoothie

A great choice for hot summertime, it will supply your kids with energy rather than its wide health benefits.

Ingredients:

3 cups of sliced frozen fruits ( orange and mango/kiwi and pineapple)

2 cups of frozen vegetables (carrot/spinach)

1/2 cup of milk

1 tablespoon of honey or brown sugar (optional)

Add all the ingredients in the blender and turn it on until you get a thick fresh smoothie, it is a very good recipe as you can customize for your kids’ own taste or what you have in your fridge.

It is always better to have fruits and vegetables for their marvelous benefits, but most of the time kids don’t like and they want junk food instead. Smoothies are the right solution and it won’t take more than 10 minutes.

 

Healthy meals

 

Granola

Whole grains and nuts are very healthy meals they are rich in healthy fatty acids and vitamins. They also very good for your kids’ mental and physical growth, check out this easy recipe for a sweet and delicious breakfast to the whole family.

 

Healthy meals

Healthy recipes for lunch

Skillet Lasagna

Lasagna is one of those delicious healthy meals all kids love, you can give it healthy vibes and please your kids with a lovely lunch in no time.

Ingredients:

2 cups of ground turkey

1/2 cup baby spinach

3 and a half cups of diced tomato

1 cup of tomato sauce

1/4 cup of water

18 slices of whole-grain lasagna noodles

1 minced onion

4 cloves of garlic

2 tablespoons of olive oil

Add olive oil in a nonstick pan then add garlic and onions and stir them until onion becomes transparent, add the ground turkey to them and cook until become brown for about 5 minutes. Add the baby spinach next and stir until they wither then add tomato and simmer for 5 minutes.

Next, add lasagna noodles and cover with the mixture then add water and cook for about fifteen minutes. You can serve it like that or top with mixed cheese (mozzarella and Parmesan) and ricotta.

Turkey meat isn’t packed in fat like other types and Spanish full of vitamins, minerals and also proteins. Onion and garlic boost the immunity system and lasagna rich in fibers and vitamins because of whole grains. That’s why it’s one of the best healthy meals.

 

Healthy meals

 

Apricot Glazed Chicken

Ingredients:

6 quarters of chicken breast

1 sliced onion

4 cloves of garlic

1/2 of apricot jam

2 tablespoons of soy sauce

1/2 cup of white wine

1 lemon zest

5 tablespoons of olive oil

cube of butter

1 tablespoon paprika

salt and pepper

Season the chicken with salt, pepper, paprika, and olive oil then add 3 tablespoons of olive oil in a nonstick pan and transfer chicken to it and leave until its color change then flips on the other side. Transfer chicken to a plate and add a cube of butter to the same pan then onion and stir them. Next add apricot jam, soy sauce, wine, and lemon zest and stir a little bit then add the chicken and bake in the oven at 200 degrees.

One of those healthy meals that contain tons of benefits. White meat always better than red meat as it has less fat, your children will fall in love with this sweet and sour delicious lunch and won’t take much time.

 

 

Curred coconut chicken

Ingredients:

1 lbs of chicken thighs

1 chopped onion

2 tablespoons of olive oil

1 tablespoon tomato paste

1 tablespoon curry powder

4 cups of coconut milk

salt

pepper

Start with stirring the onion in a cooking pot adding a pinch of salt and pepper, then add the chicken and stir until its color change and season with salt and pepper. Add tomato paste and curry powder then mix all very well and end with adding the coconut oil.

Cook for about 30 minutes and serve it with beta bread or white rice, you can also make sandwiches for kids to have fun in the garden while having lunch.

Curry has great health benefits as it boosts the immunity system, packed with anti-oxidants and improve the digestion process.

Honey Garlic Salmon

Ingredients:

4 salmon fillets pieces

2 cups colored peal peppers

2 cups sweet corn

2 cups onion

2 cups asparagus

3 tablespoons raw honey

2 garlic cloves

2 tablespoons olive oil

1 tablespoon salt

1 tablespoon pepper

1/2 tablespoon red chili flakes

Chope all vegetables into wedges then mix honey, oil, and spices very well in a small bowl and glaze both salmon and vegetables with. Place them on a sheet pan and cook in a hot oven for 10 minutes at 180 degrees.

Salmon is rich in omega-3 and healthy fats it also rich in antioxidants, selenium, potassium and vitamin B.

 

Healthy meals

 

Roasted Red Pepper Pasta

Ingredients:

2 cups of roasted red pepper

1 minced onion

3 garlic cloves

1 cup of vegetable broth

3/4 cup of almond milk

1 teaspoon of red wine vinegar

1/4 cup of basil

1 tablespoon oregano

1/2 teaspoon paprika

1/2 teaspoon pepper

1/2 teaspoon salt

2 tablespoons of oil

1/2 lb whole wheat pasta ( or ordinary pasta)

Start with adding pasta to boiling water with a pinch of salt and teaspoon of oil, cook for about 10 minutes then drain it and set aside. take a nonstick pan and add a tablespoon of oil to it then add onion, pepper, and garlic and stir for a couple of minutes.

Next add all spices, salt, and pepper and simmer them for 5 minutes. Give the mixture blend in a blender until you get a smooth silky paste, turn the mixture back to a pan with a tablespoon of oil and add all liquid ingredients to it.
Simmer again for 5 minutes then add basil and pasta, stir until all mixed and serve with sour cream.

All kids love pasta, this a healthy recipe without tones of fats and also delicious. Peppers full of vitamins and minerals that your children need for growth and whole-grain pasta packed in fibers and a low amount of carbohydrates.

 

Lamb Shish Kebab

Instead of giving your kids processed meats that full of chemicals, salt, and fats. Serve them a healthy and delicious lunch meal that they will love to eat every day.

Ingredients:

1 lb of cubed lamp

2 cups of cubed peal pepper

2 cups of cubed onion

2 tablespoons of olive oil

2 mashed cloves of garlic

1 tablespoon of salt

1 tablespoon of pepper

1 tablespoon of rosemary

Season both lamp and veggies with spices and oil then marinate for half an hour, form them after marination on skewers and cook them on a grill rubbed with oil or you can cook in the oven at 200 degrees for 30 minutes.

While cooking the shish kebab keep glazing it with the Remaining juice of marination to become tender and juicy, serve it with rice or pita bread and salad.

Lamp meat considered a great source of high-quality protein, it is also a good source of minerals and vitamins like iron, zinc and vitamin B12.

See Also
Summer meal ideas

 

Quick Healthy Snacks for Children

Snacks are necessary foods in all kids’ days especially when they play or watch things they love after getting back from school. They like chunky sweat stuff. So instead of satisfying them with candies and junk unhealthy foods, check out these delicious healthy meals ideas:

Cereals Bars

A very healthy snack choice for summer and winter times while watching their favorite Youtube channel you also can treat your kids by adding some to their lunch box. It is very easy to make and it won’t take more than 10 minutes.

Ingredients:

1/2 cup of raw honey

1/4 cup peanut butter

3 cups toasted oat cereals

1/2 cup yogurt cereals

1/2 cup chopped almond

1/2 cup dried cranberries

You can change in the ingredients and customize for your needs, start with mixing honey and peanut butter together then place in microwave for 45 seconds with stirring every 15 seconds to make sure all the mixture is melted.

Take a large bowel and mix all the cereals in then add the liquid mixture and mix all together, take a tray with parchment paper and place all in then freeze in the fridge for about 30 minutes.

Take it out and cut into even pieces, you can cover them with any topping you like or leave as they are. You can also store in the fridge for need or for urgent times, so you can always be ready.

Oat is a whole grain cereal packed with nutrients and keeps your kids full for a long time, honey-rich in anti-inflammatory and ant-bacterial agents while peanut butter rich in several vitamins and minerals.

Healthy meals

 

Cheesy Crackers

It is the time for some crunches and salty snacks especially for Christmas or the holidays time instead of handing snacks full with preservatives and chemical materials you don’t how they even made to your kids give them healthy rather easy make and a delicious bag of homemade cheesy cracks.

Ingredients:

1/8 cup sharp cheddar cheese

4 tablespoons soften butter

1 teaspoon salt

1 cup all-purpose flour

2 tablespoons of ice water

Take a large glass bowl to add cheese, butter, and salt to it then mix them with an electric mixer for a couple of minutes. Next, add the flour and mix again for about one minute then add a tablespoon of ice water and repeat the process once more till you get a sand-like mixture.

Part the mixture into two and shape to two rounded balls, cover them with parchment paper and let them chill for 30 minutes. Take each one and flatten to nearly 1/2 cm thick and cut into equal small squares. Place the squares in a tray and bake at 180 degrees for 13 minutes.

Real cheese is always better than cheese flavors used in factory-made snacks. that you don’t know how they made and many of them cause health problems to kids like obesity.

 

Healthy meals

 

Chocolate Peanut Butter Hazelnuts Balls

Another sweety delicious snake for winter times to supply your kids with energy and open their mind for homework, you can customize it for your needs and what you have in your kitchen.

Ingredients:

1/2 cup peanut butter

1/3 cup raw honey

3/4 cup chopped hazelnuts

1 cup mini chocolate chips

Mix peanut butter, honey, hazelnuts and 1/2 cup of mini chocolate chips in a bowl then shape into even balls. Freeze them in the fridge for 30 minutes, then take the rest half amount of chips and melt in the microwave for 45 seconds with stirring every 15 minutes.

Dip the balls in the chocolate and let them chill for another 30 minutes or you can place in the fridge if your kids can’t wait. It can be a lovely school snake too, or an early dinner with fruits and a cup of milk.

Hazelnuts packed with omega-3 and fatty acid that your kids need for healthy growth, dark chocolate also a healthy alternative for regular chocolate that packed with fat and sugar.

 

Loaded Fruit Slices

Many kids don’t like healthy meals with fruits or don’t eat regularly as they prefer having sweet snacks instead, you can play with them and convince your kids to eat and still satisfying their love for sweet snacks. Follow the ingredients and the instructions below to make 5 minutes quick snack for all times

Ingredients:

1 apple or pineapple

1/4 cup peanut butter

1/4 cup dark chocolate chips

1/4 cup chopped nuts

Cut the fruit you have into slices or any shape you like, cover them with peanut butter first then any kind of nuts you have and end with dark chocolate to attract them even more.

Fruits rich in minerals and vitamins also nuts packed with several nutrients that necessary for kids’ diet plan in order to have healthy growth.

Yogurt Fruit Cups

Another snake to make your kids fall in love with fruits, it is a very refreshing snake recipe for summertime and it takes no time.

Ingredients:

1 1/2 cup greek yogurt

1/2 cup chopped mango

1/2 chopped coconut

1/2 cup blueberries

Take a cupcake tray and fill each hole with cupcake liners, then fill with yogurt. Next, add fruits you can top each whole with a different mix. Freeze them for 2 hours then serve for kids while spending time in the garden or pool.

Yogurt is rich in probiotics that keep children’s digestion process in the right track, while fruits keep them well-hydrated in summer times and supply them with the necessary vitamins and minerals.

 

Healthy meals

 

Stuffed Cucumbers

If you are busy with some work or got delayed for serving lunch, you can satisfy kids’ hunger with these healthy meals while getting everything done. This snake meal won’t take more than 10 minutes

Ingredients:

2 cucumbers

4 cherry tomatoes

1 cup tuna

1 tablespoon mayonnaise

1 tablespoon mustard

pinch of salt

pinch of pepper

Mix tuna, mayonnaise, mustard, salt, and pepper all together until you get a paste-like mixture. Cut the cucumbers into small cylinders, then pull off the inner part but keep as a base in the bottom. Fill each cylinder with the mixture and top with half of tomato.

Cucumbers are full of minerals and water and keep your children full for some time, tuna also a great sort of meat that full of nutrients.

 

 

Pretzels

One of the delicious healthy meals as snacks for spring and winter times, from the name you think it will be difficult to make but we get you an easy quick method to please your kids.

Ingredients:

1 1/2 cup warm water

1 tablespoon salt

1 tablespoon sugar

1 packet of active yeast

4 1/2 cups all-purpose flour

2/3 cup baking soda

2 tablespoon of oil

Start with mixing water, salt, and sugar together then add yeast and wait until it activated. Next, add flour and oil and mix all together very well till you get a smooth dough, take your bowel and cover with oil then place the dough in and cover with stretch wrap and leave in a warm place for 1 hour.

After 1 hour take your dough and cut into 8 pieces, take each piece and roll it into a long strand then shape as you like. For the next step fill a pan with water then add baking soda to it and wait until boiling.

As water boiling add your shaped dough to it and flip on each side for nearly a minute then place all in a tray covered with parchment paper. Cover each piece with egg wash to give it a nice delicious color after baking, you can also add some salt or sugar to the top or any flavor you like. Bake for 10 to 15 minutes at 230 degrees.

Homemade pretzels are always better, you know what you adding and you can customize what you like and you can add more healthy extras to eat. You can also control the amount you want to hand to your kids, besides how much sugar or salt in it which might be harmful to kids’ health if used in large amounts.

 

Healthy meals

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