These are 15 nutritious meals you can prepare with your children.
While many activities can keep kids busy, cooking is one of the best options because it's fun and educational.
Cooking may help develop their problem-solving skills and hand-eye coordination, increase confidence, and even improve diet quality by encouraging fruit and vegetable intake. ( 1, 2, 3）。
Nonetheless, it's crucial to select recipes that are suitable for your child's age and to give them safe kitchen duties.
For example, very young children can help by washing vegetables, stirring ingredients, and cutting shapes with a cookie knife, while older children can take on more complex tasks such as chopping and peeling.
These are 15 nutritious meals you can prepare with your children.
1. Oats
Overnight oatmeal is a type of oatmeal that you can prepare in advance and refrigerate overnight – no cooking required.
Pre-making nutritious breakfast options will not only save you time, but choosing dishes that kids can make themselves can also help your kids get excited about preparing healthy food.
Overnight oats are simple and suitable for people of all ages. Plus, they're easy to personalize, allowing kids to get creative and try different nutrient-rich ingredients such as berries, nuts, coconuts and seeds.
Try these simple, child-approved recipes with your child. Depending on their age, they can participate by measuring, pouring, and chopping ingredients. Let your child energize their oatmeal by choosing their own toppings.
2. Strawberry and cantaloupe yogurt soda
Most kids love fruit, which is why strawberry and cantaloupe yogurt sodas are the perfect snack.
Both strawberries and cantaloupe are rich in fiber, vitamin C and folic acid, a B vitamin that is important for growth and development (4, 5, 6).
Soaking fruit in protein-rich yogurt can boost its nutrient content and enhance satiety.
Kids of all ages can enjoy this easy dish. Children can cut fruit, dip it in yogurt, and then slide it onto a popsicle stick, depending on how old they are.
3. A bowl of banana bread
Many banana bread recipes require multiple steps, which can make your kitchen a mess.
It's worth noting that this healthy recipe only requires one bowl and is kid-friendly.
Thanks to its almond flour, egg and flax powder, it is rich in protein, fiber and healthy fats. Therefore, it is sure to make your child satisfied between meals.
Plus, dark chocolate chips and bananas give this bread a hint of sweetness.
Have your child mash the bananas, weigh the ingredients, and then fold the chocolate chips into the batter. Once it's out of the oven, they can coat the slices with nut butter to add protein.
4. Ants on logs
Ants on logs combine crunchy celery, smooth or thick nut butter with sweet and chewy raisins and are a classic snack for many children.
All you need are these three basic ingredients, but you can spice them up too. Get your kids involved, spread their favorite nut sauce over celery and sprinkle fun toppings on "logs" such as chocolate chips, granola, fresh or dried fruit.
If your child is allergic to nuts, you can add cottage cheese, cream cheese, or even avocado puree to celery for a more delicious flavor.
This recipe offers many different ants on the log that even the most discerning diners are sure to be satisfied.
5. Guacamole
One of the healthiest things you can eat is avocados. They are an excellent source of healthy fats, fiber, and micronutrients such as potassium, folic acid, vitamins C, and E (7).
In addition, their smooth, creamy texture is popular with children, especially when used as guacamole and served with cornflakes or vegetable sticks.
Guacamole is a breeze to make and can be modified to suit your child's taste. For example, you can add vegetables like onions and tomatoes to the mixture, as well as fresh herbs like coriander.
Kids can mash avocados with a hand-held masher or old-fashioned mortars and pestles.
6. Mini eggplant pizza
It uses eggplant instead of pizza dough as a base, which helps increase your child's vegetable intake.
Kids of all ages can participate by spreading tomato sauce on eggplant balls and putting cheese on top. Adventurous diners can try different toppings such as olives or anchovies.
7. Green smoothies suitable for children
Smoothies are a fantastic way to increase your child's intake of fruits, veggies, and other wholesome foods.
This green smoothie formula naturally adds frozen fruit and contains healthy doses of fats and proteins derived from nutritional additives such as Greek yogurt and avocados.
In addition, fresh vegetables give this smoothie a seductive hue.
8. Rainbow Spring Rolls
Although many children don't like vegetables, having vegetables for your child in a fun, exciting way may make them more willing to try new foods.
The translucent rice paper used to prepare the spring rolls sparkles with the colorful ingredients inside, providing children with a visually appealing meal or snack. In addition, spring rolls are easy to make and versatile.
Your child can help you by using a screwdriver to make long, thin vegetable skewers, layer the ingredients in a rice paper shell and mix delicious dips.
Carrots, zucchini and cucumbers are good options for spiral shapes.
9. Do not bake raisin chocolate cookie dough
If you're looking for a sweet tooth for your child that doesn't contain added sugar and artificial ingredients, try this chocolate chip cookie dough bite recipe.
It's packed with healthy ingredients like almond butter, coconut milk and raisins, with honey and dark chocolate chips.
Moreover, it does not require any baking, only uses a bowl and prepares in just 10 minutes. Kids can help by stirring the ingredients and forming dough balls.
10. Canned apple pie
This delicious recipe uses ingredients such as almond flour, eggs, honey, apples, and coconut oil to make a sweet and nutritious snack-sized snack.
While most desserts rely on refined ingredients such as white flour and vegetable oils, these mini apple pies are more health-supporting.
Kids can put it to use by rolling the dough into individual balls, stirring the ingredients and assembling the pie jar.
11. Vegetarian omelets
They are customizable and are rich in nutrients necessary for growth.
For example, eggs are often considered multivitamins in nature because they are rich in multiple vitamins and minerals, including choline, iron, and vitamins A, B12, and E, all of which are essential for children's health. （8）。
Colorful vegetables such as peppers and vegetables are added to further enhance the nutritional value of the omelet.
What's more, kids may enjoy beating eggs, stirring ingredients, and frying their creations on the stove. Older kids can even be responsible for making their own omelets from start to finish.
12. Healthy cheese crackers
Some popular snacks for sale to children, such as cheese crackers, contain additives such as unhealthy oils, preservatives, artificial flavors and colors (9).
Still, you and your kids can make healthy snack alternatives at home using simple, nutritious ingredients.
This cheese cracker recipe uses only four ingredients, including real cheddar cheese and whole wheat flour. Before you bake the dough, your child can cut the dough into fun shapes.
13. Colorful salad jars
Making colorful salad jars with your child is a great way to motivate your child to eat more vegetables.
If your child is picky eater, making vegetables more visually appealing and having your child try them regularly may boost their vegetable intake (10).
In addition, studies have shown that children prefer sweet vegetables to bitter tastes, so mixing sweet and bitter flavors into one dish may diversify your child's diet (11).
Have your child help you put vegetables and other healthy ingredients such as beans, seeds, chicken, and eggs in a mason jar. Have your child choose the vegetables they prefer, but encourage a mix of bitter and sweet vegetables.
Bitter vegetables include kale, arugula, brussels sprouts, cabbage and broccoli, while sweet vegetables include carrots, sweet potatoes, winter melons, peas and corn.
14. Frozen yogurt soda
Many ice cream and yogurt sodas have added sugar, artificial colors and sweeteners. Since these ingredients should be limited to children's diets, consider ditching store-bought ingredients and asking your child to help make nutritious homemade yogurt sodas.
This frozen yogurt soda formula uses protein-rich yogurt and is naturally sweetened with frozen fruit and a little honey.
Kids can help by collecting ingredients, pouring fruit and yogurt puree into cupcake liners and placing trays in the fridge.
15. Sweet potato cornflakes
Sweet potatoes taste good and are brightly colored and are a favorite vegetable for many children. They are also nutrient-dense and provide plenty of β – carotene, fiber and vitamin C (12).
To make nutrient-rich cornflakes, replace regular cornflakes with sweet potatoes.
Kids can choose from healthy ingredients such as salsa, cheese, black beans and chili peppers.
Conclusion:
Cooking with your child not only keeps them busy, but also teaches them cooking techniques and even encourages them to try new, healthy foods.
Try to get your kids involved in some of the recipes above to get them inspired in the kitchen and make delicious snacks and meals.