Kids meals special – quick, healthy meals for hungry children

A few of you have mentioned you’d like some ideas for meals to quickly rustle up for inpatient, hungry kids.  So here are some recipes tried, tested and recommended by 22 month old Freddy!  Please let me know if you have any feedback or your own recipe suggestions.  You can use the comment tab at the bottom of the blog.

Microwaved sweet potato with chickpeas and feta (serves 2 children) – takes 5 – 10 mins

Cut a small/medium sweet potato in half, pierce a few times and put in microwave dish.  Covering it with cling film will speed up the cooking (this is safe – Jamie Oliver does it!)  Microwave on full power for approx 6 mins, or until it’s soft and cooked through.  Discard the skin if you wish.

Meanwhile boil contents of half a can of chickpeas , then add the chickpeas to half a block of chopped feta, and chopped fresh herbs if you wish (e.g. mint/coriander).  Top the sweet potato with the mixture and serve.  For Freddy I mash it all up a bit.

Two ways with shop-bought tortellini – (serves 2 children) – takes 5 mins

1.  Boil half a pack of tortellini together with a big handful of the peas.  Top with some olive oil and grated cheese.

2.  Boil half a pack of tortellini with half a can of chickpeas and some chopped brocolli.  Top with grated cheese if you fancy.

Guacamole and/on toast – (serves 1 – 2 children) takes 5 mins

I think this recipe depends a lot on the child’s tastes.  You could give your child an avocado chopped in half and they can enjoy spooning it out themselves. You could also mash an avocado with olive oil and spread it on the toast, or add more flavours like crushed garlic, fresh herbs, lemon juice, even a little chilli, to make a guacamole type mixture.  Very quick and healthy.

Smoked mackeral and spring onion omelette (serves 2 – 4 children) – takes 10 – 15 mins

Fry 2 chopped spring onions for 2 mins, then add a large handful of torn smoked mackerel and cook for a couple of mins more.  Pour in 4 lightly beaten eggs and continue cooking until egg is set.  It might be easier to finish the omelette off by putting the pan in a hot oven or grilling the top for a few mins.  The omelette works well cut in to strips for younger children so they can finger feed.


(Freddy dipping omelette, pepper and brocolli in to mayonnaise)

Ideas for tricking kids in to eating healthy stuff

* Give them some chopped veg, chunks of shop-bought falafel or any finger food, plus a dollop of dip to dip it in to e.g. hummus or mayonnaise.  Seems to work!

* Toast with peanut butter and chopped banana or chopped grapes

* Put seeds in an omelette

* Top shop-bought filo pastry with veg and cheese, cook then cut it in to strips

* Combine grated carrot with raisons for a nice salad (not all kids seem to like the texture though!)

* Oatcakes with cream cheese and chopped red pepper (maybe get your child to spread on the cheese and sprinkle on the pepper)

* Baked beans and potato waffles cut in to fingers

* Grate peeled courgette in to a basic biscuit recipe – it doesn’t change the texture or taste

* Give your child something to sprinkle on to their food e.g. italian herbs/cinnamon.

* Put ground flaxseed in their cereal or on a cheese toastie.  You can get flaxseed and nuts/flaxseed and berries from Holland and Barrett.

Good luck – please let me know if you have any further suggestions for trickery!


10 thoughts on “Kids meals special – quick, healthy meals for hungry children

  1. Hi Katie,

    Firstly congrats on setting up this foodie blog. It looks great, and I see you have been been a busy bee. Well done. I love the ideas of quick and easy recipes and various tricks to get toddlers to eat healthy food. When my toddler goes through phases of not eating much and only eating porridge or yoghurt, I usually add some ground flaxseed in it. This comes in a pack and various varieties, i.e. flaxseed and nuts, flaxseed and goji berries.

    As for omelettes, have you ever tried adding milk or cream when you are beating the eggs. This is how I was taught to make omelette (with milk). I believe the French like to use cream. As mentioned, it’s easiest when grilled on top. I usually add some grated cheddar on top before grilling.

    Looking forward to reading more and trying out some of your recipes on here.

  2. Pingback: Healthy Lunches Wheels For Work York Pa  | About Food and Diet

  3. Pingback: Healthy Quick Meals Kids  | About Food and Diet

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