Healthy food recipes for baby
60+ Healthy Superfoods to Try
Make feeding your baby and 1 year old easier with this go-to list of healthy baby food recipes. Each of the 60+ ideas is easy to make at home, tastes great, and introduces baby to delicious flavors and nutrients!
Baby Food Recipes
Deciding what to make for baby when they start solids can be a little daunting, so I wanted to put together a resource that breaks it down by age. Included in this post you’ll find ideas for what to feed a 6 month old baby, an 8 month old baby, a 10 month old baby, and a 1 year old.
Each child is unique and will progress through the phases of starting solids differently, so adjust as needed for your child.
TIP: Keep in mind that babies should avoid added sugars and salts, so simply eliminate them as needed from any recipes. If you’re making something to share with a baby, you can salt your serving to taste.
Baby Food Recipes 6+ Months
Offering a 6 month old baby healthy, flavorful foods is a great way to set them up for success when starting solids. Some babies will show more interest in food than others, so don’t worry if your baby takes a month or so to get into food…or dives right in from the start!
- Applesauce
- Avocado puree
- Banana puree
- Broccoli puree
- Butternut Squash puree
- Carrot puree
- Cantaloupe puree: Blend until smooth, adding a little water if needed.
- Green bean puree
- Mango Puree
- Peach puree
- Pear puree
- Pea puree
- Raspberry puree
- Sweet potato puree
- Quinoa Baby Cereal
- Zucchini puree: Blend any cooked zucchini until smooth, adding a little water if needed.
TIP: You can feed these purees to baby or offer them on a preloaded spoon so baby can feed herself. You can find the full information on the baby led weaning style of feeding here.
Baby Food Recipes 8+ Months
Continue offering nutrient rich fruits and vegetables, as well as whole grains, protein, iron-rich foods, and some dairy such as plain whole milk yogurt.
Most babies in the 8-10 month range are able to pick up and eat pea-size pieces of food, so aim for about that size with their finger foods.
- Baby Pasta
- Boiled Beets
- Black Beans
- Egg Muffins with Zucchini
- Cottage Cheese Dip
- Hummus with beets
- Hummus with butternut squash
- Hummus with carrots
- Lamb Meatballs
- Mango Smoothie
- Marinara Sauce with Extra Veggies
- Meatballs with Extra Veggies
- Oatmeal with Butternut Squash
- Instant Pot Pinto Beans
- Sauteed Apples
- Sauteed Pears
- Sesame Tofu
- Strawberry Applesauce
- Strawberry Smoothie
- Sweet Potato Pancakes
- Sweet Potatoes Puree with Coconut
TIP: You can also try Homemade Baby Food Combinations.
Baby Food Recipes 10+ Months
Continue serving a 10-12 month old baby healthy finger foods cut up into a small dice as most won’t yet be able to take appropriate sized bites of food.
Soft finger foods are great for this age (they’re often called “Stage 3 baby foods“).
- Apple Cinnamon Oatmeal with Raisins
- Applesauce Muffins
- Baby Muffins
- Baked Oatmeal Cups
- Banana Spinach Pancakes
- Butternut Squash Risotto
- Caramelized Bananas
- Chicken Nuggets with Sweet Potato
- Coconut Rice
- Lentil Soup with Veggies
- Mashed Potatoes with Broccoli
- Overnight Oats with Applesauce
- Spinach Banana Muffins
- Soft Roasted Chickpeas
- Shredded Chicken
- Stewed Peaches
- Sweet Potato Hash
- Roasted Salmon
- Wild Salmon Cakes
- Mini Meatballs with Kale
TIP: Babies at this age can eat many of the same foods as the rest of the family, but still may need extra attention to the size of their food (a small dice is good) and the texture. Continue to avoid anything too crunchy, sticky, or hard.
Homemade Baby Food Recipes for 1 Year Old
As your baby turns into a toddler, they can continue eating the same types of food though you can keep expanding the textures you offer.
And remember to offer a variety of foods for the best range of nutrients and foundation of flavors.
- Baby Cookies
- Baked Zucchini Fritters
- Banana Oatmeal Pancakes
- Baked Banana French Toast Sticks
- Butternut Squash Mac and Cheese
- Cauliflower Mac and Cheese
- Cheesy Rice
- Easy Cheese Crackers
- Healthy Pasta Salad
- Homemade Broccoli Tots
- Homemade Cauliflower Tots
- Spinach Recipe with Cheese
- Quick and Easy Sauteed Carrots
- Simple Green Smoothie
- Spinach Pesto Pasta with Peas
- Sweet Potato Mac and Cheese
- Sweet Potato Pudding
- Veggie Chili
TIP: You can find my full list of Baby Snacks for babies eating finger foods and 1 year olds.
What foods can I puree for my baby?
You can puree any foods that you’d like to spoon feed your baby by adding a little breastmilk, formula, or water to the desired consistency.
What is the best food for baby to start with?
You can feel free to go with a nutrient dense fruit, vegetable, or baby cereal, or with something rich in iron such as beef.
The rules have relaxed a lot in recent years, so as long as the food is a single food without added sugars or salts, there are really a lot of options!
TIP: Find my best 10 No-Cook Baby Foods here.
How do you make baby food with a blender?
You can puree almost any soft food in a blender simply by adding enough water to get the blender to blend. It’s often not possible to do a small quantity in a regular blender, but you can do 1-2 cups and freeze small portions in an ice cube tray.
Just transfer the frozen cubes to a zip top freezer bag for longer term storage.
What’s the deal with baby food stages?
When starting to think about starting solids with baby, you’ll see a lot of labels of baby food stages. Learn what the terms Stage 1, Stage 2, and Stage 3 mean related to baby food—and the ages and recommended recipes that correspond to each—in this explainer post.
You May Also Like
- 10 Easy Homemade Baby Food Recipes
- Best Early Finger Foods
- Baby Food Storage 101
- Baby Food Chart
- Favorite Baby Puffs
I’d love to hear which recipes your baby liked best, so please comment below to share!
This post was first published September 2019.
75 Toddler Meals (Healthy + Easy Recipes)
by Michele Olivier on July 7, 2021 (updated Dec 9, 2022)
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4.69 stars (16 ratings)
This Master List of 75 Toddler Meals is full of healthy and easy breakfast, lunch, snack and dinner recipes for your little one! Most of these recipes can be made in 5-30 minutes, are freezer-friendly and have allergy modifications. Great for toddlers 1-3 years old!
Medically reviewed by Jamie Johnson, Registered Dietitian Nutritionist (RDN), and Lauren Braaten, Pediatric Occupational Therapist (OT).
Healthy Toddler Meal IdeasFeeling stressed 😰 about what to serve your toddler? Are you short on time ⏰ and not sure what your toddler might actually eat? Do you need some fresh ideas 💡 for new recipes?
Then this is the right place for you!
I’ve compiled over 75 meals that are completely toddler-approved!
That’s right – I’ve tested them for you, so you won’t have to! Over the years, I’ve tested out hundreds of recipes on my daughters when they were toddlers and preschoolers, and these 75 recipes were clearly the winners 🥇 because they still love eating them to this day!
I’m not sure it’s okay to call your kids 👭 your test subjects… but we are just going to go with it! 👍
Feeding toddlers can be tricky! But, don’t worry, I’ve got you covered! Here you will find real-life toddler meal ideas, over 100 toddler snack ideas, great hidden-veggie recipes, 50 cooking with toddler recipes and so much more!
Featured Toddler Recipe Video
Need some toddler recipe ideas? Check out these videos to see just how easy they can be!
Tips for Making Easy Toddler Recipes- Freezer-Friendly: a great way to make feeding your toddler super easy is always to have a stash of toddler-approved meals in the freezer.
If there are any leftovers, I will place them in the freezer for a later meal. This works great for muffins, waffles, meatballs, chicken nuggets, etc. Basically, anything you can find in the grocery store’s frozen section can be frozen with your own homemade recipes. You can also make a double batch of your kiddo’s favorite recipes so you can have a backup plan when life gets crazy (or toddler gets demanding;). - Make Once – Serve Again: if you are making a bigger or more time-consuming meal (anything over 30 minutes for dinner), it’s a great idea to save the leftovers and use those in another toddler meal. You can serve the same meal or use parts of the meal in another meal altogether – chicken can be added into cheese quesadillas, pasta can be served with a different sauce, soup can be served with different sides like grilled cheese or turkey sandwich or used as a sauce for pasta or rice.
- Quick Toddler Meals: a key way to not lose your mind is to always have a list (and the ingredients) for a quick meal for toddlers.
Print out or make a list of these easy breakfast, lunch, and dinner ideas and keep them on hand for when life is super crazy and your toddler needed to eat 10 minutes ago.
- plates
- open cups
- utensils
- smoothie cups
- booster seat
- suction plate
- lunch box
- reusable pouches
According to the 2020-2025 Dietary Guidelines for Americans, nutrients of concern for underconsumption in a child’s second year are vitamin D, calcium, fiber, and potassium, so make sure your toddler gets a variety of foods with these nutrients daily.
Below are recommended daily intakes for toddlers of different ages. Still, it’s important to look at what your child eats throughout the whole week instead of focusing on each day since toddlers’ eating habits can be erratic and unpredictable.
As long as you keep offering a variety of foods from all of the food groups, your child’s nutrition should balance out each week.
Daily Recommended Intake for Toddlers 12-23 months
- 700-1,000 calories a day split between 3 meals and 2 snacks
- Half of the daily calories should be from healthy fats
- 2/3 – 1 cup of vegetables daily
- ½ – 1 cup of fruit daily
- 1 ¾ – 3 ounces of grains daily
- 1 2/3 – 2 cups of dairy daily
- 2 ounces of protein daily
Daily Recommended Intake for Toddlers 2-4 years
- 1,000-1,400 calories a day for girls and 1,000-1,600 calories for boys split between 3 meals and 1-2 snacks
- Healthy fats should be reduced to about 30% of total daily calories
- 1-2 cups of vegetables daily
- 1- 1 ½ cups of fruit daily
- 3 – 5 ounces of grains daily
- 2 – 2 ½ cups of dairy daily
- 2 – 5 ounces of protein daily
A good method for building a well-balanced meal for 1-3-year-old toddlers is to include foods from a variety of food groups each day.
You don’t have to have all food groups represented at every meal but make sure you offer a protein at all meals and snacks to help keep little bellies full.
A typical toddler plate should be made up of:
- half fruits and veggies
- a quarter of grains
- a quarter protein
- serving of dairy
When serving dairy products, give whole milk products until age 2. Focus on whole fruits instead of fruit juice and aim to make half of grains whole grains for more fiber and other nutrients.
Offer foods multiple times, even if your toddler acts like he does not like it, because it can take up to 15 times of being presented with a food for a child to develop a taste for it. Try offering foods cooked in a variety of ways so your toddler can explore different tastes and textures. Even better, serve your child what you are eating (in age-appropriate sizes, of course) and eat meals together so you can model healthy eating behaviors for them.
Below is a sample 5-day meal plan for toddlers. Feel free to use leftovers if you have them to add to the next meal. You can also add in sides of cut veggies and fruit that you have on-hand.
MondayBreakfast: Blueberry Oatmeal with a cup of milk
Morning Snack: Whole Grain Cheese Crackers
Lunch: Turkey + Carrot Roll-Ups with a side of sliced strawberries and milk
Afternoon Snack: Healthy Spiced Apple Dip
Dinner: Chicken Parmesan Meatballs served with whole-wheat penne, side of asparagus, and a cup of milk
T
uesdayBreakfast: Avocado Egg Toast for Baby + Toddler with a cup of milk
Morning Snack: Healthy On-The-Go Granola Bars
Lunch: Mini Bagel Pizzas with Pepper “Sprinkles” with a side of cut cucumbers and pineapple, and a cup of milk
Afternoon Snack: Funfetti Energy Balls
Dinner: Taco Tuesday for Baby + Toddler with a side of oranges and milk
Breakfast: 3-Ingredient Banana Pancakes with milk
Morning Snack: Strawberry Applesauce with a cheese stick
Lunch: leftover Taco Tuesday for Baby + Toddler with a side of peaches and milk
Afternoon Snack: Chewy Mint Chocolate Granola Bars
Dinner: Crispy Salmon Bites with a side of green beans and milk
Breakfast: Peanut Butter Banana Yogurt Bark
Morning Snack: Applesauce Mini Muffins
Lunch: Easy Tomato Soup with Cheesy Bread Dippers, side of blueberries and a cup of milk
Afternoon Snack: Funfetti Energy Balls
Dinner: Pulled Pork Sandwiches with Apple Slaw with a side of baked sweet potatoes and milk
Breakfast: Cottage Cheese + Fruit Bowl with a side of whole-wheat toast
Morning Snack: Healthy On-The-Go Granola Bars
Lunch: Kale + Spinach with Apple Quesadilla and milk
Afternoon Snack: Chewy Mint Chocolate Granola Bars
Dinner: Crispy Seasoned Fish with Pineapple & Avocado Chunks with a side of rice and milk
Top Rated Meals for Toddlers
3-Ingredient Banana Pancakes for Baby
5 stars (131 ratings)
Made with only 3 simple ingredients – banana, egg and flour, yet these pancakes are fluffy, soft and perfect for baby, baby-led weaning and toddlers!
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Taco Tuesday for Baby
5 stars (17 ratings)
Don’t forget about baby’s dinner on your favorite meal night of the week – Taco Tuesday! This flavorful meal is filled with your favorite taco flavors, only mini-sized for those little hands to be able to eat.
Get the recipe
Blueberry Avocado Mini Muffins
4.97 stars (66 ratings)
These Blueberry Avocado Mini Muffins are loaded with fruit, healthy fats, and whole grains. Their mini size makes them perfect for small baby and toddler hands, and they are great for baby-led weaning. Yum!
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Mini Bagel Pizzas with Pepper “Sprinkles”
5 stars (4 ratings)
These easy-peasy pizzas come with a fun surprise – pepper “sprinkles”. Toddlers will love adding these bright and colorful veggie sprinkles onto their lunch pizzas.
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Hidden-Veggie Carrot & Orange Popsicles
5 stars (5 ratings)
These naturally sweetened frozen treats are a fun and tasty way to serve a fruit and veggie to your toddler. Great for snack time or dessert.
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Chicken Parmesan Meatballs for the Whole Family
5 stars (22 ratings)
These Chicken Parmesan Meatballs are the perfect family dinner – easy to make and loved by all! This healthy dinner is great for all ages – baby to adults! Made in 30 minutes with only 5 simple ingredients!
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Easy Garlic Broccoli Pasta
5 stars (28 ratings)
This Easy Garlic Broccoli Pasta is the perfect family dinner! Using one-pot, 5-ingredients and made in less than 20 minutes, what's not to love?
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Broccoli Egg Muffins
5 stars (31 ratings)
Handheld and portable, these egg cups are great for baby and toddlers on-the-go.
These savory cheddar cheese and broccoli breakfast cups can be served warm at the breakfast table or packed cold for a morning playdate or school lunch.
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Whole Wheat Chocolate Chip Cookies
5 stars (4 ratings)
Easy and quick to make, these whole wheat chocolate chip cookies are the perfect treat for the whole family. Ready to enjoy in 20 minutes and made with simple ingredients, these cookies are wonderfully chewy and crunchy.
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Peanut Butter Chocolate Smoothie
5 stars (18 ratings)
If you have a picky one at home who refuses to eat their vegetables, this chocolate peanut butter smoothie is a great way to sneak them in! This kid approved smoothie is great for a quick and easy breakfast or snack and is nutrient dense.
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Toddler BreakfastMade in 10-minutes or lessBumkins Silicone Grip Plate
The perfect-sized toddler plate with a suction base.
It comes in a selection of fun colors to make your toddler happy. Plus, it is dishwasher, freezer, microwave-safe!
View Product
Toddler LunchToddler SnacksGreat for On-The-Go Snacking- Healthy Spiced Apple Dip for Toddlers + Kids
- Carrot Hummus with Toasted Paprika Pita Chips
- Healthy On-The-Go Granola Bars for Toddlers + Kids
- Whole Grain Cheese Crackers
- 14 On-The-Go Healthy Snacks for Kids + Toddlers
- Applesauce Mini Muffins
- Funfetti Energy Balls
- Chewy Mint Chocolate Granola Bars
- Hidden-Veggie Carrot & Orange Popsicles
- Peach Summer Fruit Salad with Mint + Honey Dressing
- Strawberry Applesauce
- Healthy Caramel Apple Nachos
- Mint + Lime Slushy
- 3 No-Cook Toddler Squeeze Pouch Recipes
- Warm Peach Chunks with Nutmeg (for Baby & Toddler)
- Peanut Butter Banana Baby + Toddler Melts
- Blackberry + Cucumber + Melon Toddler Finger Salad
- 8 5-Minute Applesauce Combos for Toddlers + Kids
- Rainbow Frozen Yogurt Bark
- Monster Frozen Yogurt Bark
- Easy Cheesy Garlic Broccoli Pasta (family favorite!)
- Mild Curry Chicken & Veggies for Toddler + Kids
- Easy Instant Pot Mac and Cheese (5 Fun Variations!)
- Favorite Salmon Pasta with Peas
- Sweet Potato Mac & Cheese
- Easy Pizza Pinwheels (with hidden veggies)
- Family-Favorite Pumpkin Pasta
- Family-Favorite Sheet Pan Shrimp Tacos
- Chicken Parmesan Meatballs (family-favorite)
- Easy Broccoli Mac and Cheese
- Hidden Veggie Pasta Sauce (Great for Picky Eaters!)
- Healthy Chicken Nuggets with Green Bean “Fries”
- Crispy Seasoned Fish with Pineapple & Avocado Chunks for Toddler + Kids
- Crispy Salmon Bites for Baby + Toddler
- Kid-Approved Summer Veggie Pizza
- Mini Chicken + Carrot Meatballs for Baby
- Easy Cauliflower Tots
- Fiesta Bowl for Toddlers
- Carrot Pasta for Baby + Toddler
- Crispy Chicken Strips
- Black Bean Tostadas with Strawberry Salsa
- Kid-Friendly Pumpkin Risotto
- Easy Salsa Chicken Tacos (family favorite!)
- Instant Pot BBQ Chicken (toddler, kid + adult approved)
- Mexican Sweet Potato Boats for Baby + Toddler
- Veggie-Loaded Tomato Sauce for Toddlers + Kids (Great for Picky Eaters!)
- Chicken Chili Verde
- Butternut Squash ‘Mac and Cheese’ for Toddler
- Toddler Tofu Sticks + Peanut Dipping Sauce
- Pulled Pork Sandwiches with Apple Slaw
- Easy Chocolate Fondue for Toddlers + Kids (Dairy-Free)
- Monster Frozen Yogurt Bark
- Peanut Butter Banana Yogurt Bark (toddler + kid fav!)
- Healthy Yogurt Parfait Popsicles for Toddler + Kids
- Rainbow Popsicles for Toddler + Kids
- Blueberry Oatmeal Cookies
- Toddler’s Favorite Banana Pudding – Gluten and Corn Starch Free
- Kids Chocolate Stirring Spoons (Allergy-Friendly)
- Strawberry Lemonade Slushies for Toddlers + Kids
- Green Tropical Smoothie Popsicles
- Hidden-Veggie Carrot & Orange Popsicles (Baby + Toddler)
- Healthy Funfetti Popsicles for Kids + Toddlers
- 6 large eggs
- 1/4 cup milk – regular, almond, coconut, hemp, etc
- 1/2 cup broccoli chopped
- 1/2 cup cheddar cheese, shredded
- salt and pepper to taste optional
Heat Oven: Turn on oven and pre-heat to 375 degrees.
Line 8 muffin tins with silicone muffin molds or generously spray to prevent sticking.Whisk: In a medium bowl, whisk the eggs and milk together.
Mix: Add in the broccoli, cheese, salt and pepper and stir until combined.
Fill Mufifn Molds: Pour the egg mixture into the muffin tins until 3/4 the way full.
Bake: Place the muffin pan in the oven and bake for 20-25 minutes or until eggs have set and the cheese is golden brown
Age: 6+ months
Storage: in an air-tight container in the fridge for up to 5 days or in the freezer for up to 2 months.
Reheat Frozen: to reheat the frozen egg cups, simply place on a microwave-safe plate and microwave in 30-second intervals until warm.
Muffin Pan
Silicone Muffin Cups
Bumkins Grip Plate
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Recipes for children | Recipes for proper nutrition
For you, we have prepared the best step-by-step recipes with photos of healthy diet dishes for children
Aug 07, 2017
Diet biscuit with eggs and green onions
Heading: Baking recipes, Recipes for children It's great in summer - so many greens, different vegetables, fruits, berries - create - I don't want to.
Today, a delicious rustic-style breakfast - very simple, healthy, nutritious - diet biscuit with eggs, cheese and green onions. Knowing that my daughter is very selective in food and eats almost nothing, I did not even offer her this pie. Accidentally begging for a piece from dad, in the end she ate two whole pieces, and then for a long time she collected crumbs from the table. I even had to cook a biscuit a second time. nine0003
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Jun 24, 2017
Diet pizza with chicken and strawberries
Heading: Pizza recipe, Recipes for childrenPizza is a favorite dish of many children, and absolutely everyone will like this diet pizza with chicken and strawberries. Despite such an unusual combination, pizza is really very tasty, and most importantly - healthy. It can be used by both children and adults.
Calorie content of diet pizza with chicken and strawberries per 100 gr. is: 144 kcal. Nutritional value per 100 gr.
: proteins: 12 gr., fats: 5 gr., carbohydrates: 13 gr.
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Jun 12, 2017
Diet fried dumplings with apricots and bananas
Heading: Breakfast - recipes with photos, Recipes for childrenIn fact, I don't even know what to call this dish. This is not a pie, and not a dumpling, and even more so, it is not an omelet. This is a very tasty, unusual healthy breakfast, let it be called a dietary fried dumpling with apricots and bananas. This is a great breakfast for both adults and children - hearty, nutritious, sweet and delicious. nine0003
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Feb 21, 2017
Healthy pancakes without eggs
Heading: Breakfast - recipes with photos, Recipes for children Tasty, tender and fragrant pancakes can be cooked without eggs (especially important for those who have allergies, for example). Both children and adults will like these pancakes.
Delicious with both sour cream and jam.
Ingredients :
Whole wheat flour + rice flour: 100 g + 90 g.
Corn starch: 1 tbsp. (15 g.)
Sour cream 10%: 150 g.
Olive oil (or any oil of your choice): 10 g.
Water: 200 ml.
Salt: a pinch
Soda: 1/2 tsp.
Stevia: to taste
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Oct 17, 2016
Healthy coconut rice porridge
Heading: Breakfast - recipes with photos, Recipes for childrenHealthy coconut rice porridge is sure to please all family members - from children to adults. And if you sprinkle it with nuts, decorate with berries and coconut flakes, pour over your favorite jam, then breakfast will become unforgettably tasty, healthy and correct. You need to start pampering yourself from the very morning! :) nine0003
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Sep 11, 2016
Banana pp muffins with chocolate drops.
Video recipe Heading: Recipes for children, Breakfast - recipes with photos, Dessert recipes Insanely delicious, tender, soft and sweet banana pp muffins with chocolate drops. You can not add any stevia or other sweetener, it will still be sweet and tasty. My daughter blew 4 at once! For their sake, I even ate the hated soup :D
The following ingredients make 13 muffins. The calorie content of one muffin is 75 kcal.
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Sep 01, 2016
Healthy cheese cookies. Video recipe
Heading: Salad recipes, Recipes for childrenA tasty and healthy snack that will appeal to both adults and children. You can take it with you on the road, you can have a snack, for lunch and, in general, whenever you want. nine0003
The number of ingredients below made 22 cookies. The average calorie content of one piece is: 40 kcal.
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Aug 30, 2016
Healthy Apple Pie
Heading: Dessert recipes, Baking recipes, Recipes for children Apple pie season starts in autumn.
I offer you a very light, very tasty and tender version of a healthy apple pie. I highly recommend serving it warm and with a scoop of vanilla ice cream. You will not regret. nine0003
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Jul 02, 2016
Diet berry ice cream
Heading: Dessert recipes, Recipes for children A very simple and delicious recipe for homemade berry ice cream. 100% healthy ice cream without sugar. Surely both adults and children will like it.
Molds bought at IKEA. From the number of ingredients below, I got 7 servings of ice cream. The calorie content of one serving is 46 kcal. nine0024
Ingredients :
Banana: 2 pcs.
Frozen berries: 150 g
Soft cottage cheese 0% or natural yogurt: 125 g
Honey: 1 tbsp. (20)
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Apr 08, 2016
Healthy pike cutlets
Heading: Recipes for meat dishes, Recipes for children Healthy tasty pike fish cutlets - ideal for a children's menu.
From the number of ingredients below, I got 17 cutlets. The calorie content of one cutlet is: 58 kcal.
Ingredients :
Pike fillet: 800 g
Onion: 1 large onion
Potatoes: 1 medium and 2 small
Corn flour (or other to your taste): ≈30 g C 1 pepper: to taste
Greens: dill, parsley, thyme
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What dishes to include in the children's menu to make it tasty and healthy
In winter, it is necessary to strengthen vulnerable children's immunity by any available means. And for this, you should add as many healthy dishes with a shock portion of vitamins to your daily diet as possible. Mostly it is vegetables in all possible variations. They are good to bake and stew, serve as a side dish, make soups and even delicious desserts based on them. This topic is dedicated to our selection of recipes.
Soup classic
Chicken soup with vegetables is the perfect embodiment of a balanced vitamin meal for a child.
To prepare it, take 2 chicken thighs, pour 3 liters of water and leave to cook over low heat for half an hour. In the meantime, we will make a ruddy frying of the onion, carrot and celery stalk in a saucepan. Just don't overcook the vegetables. As soon as they soften, pour 3 potatoes into cubes and fry for another 5 minutes.
Strain the finished broth and pour the contents of the pot. When the potatoes are completely cooked, lay 50-60 g of egg noodles, salt and pepper the soup to taste, add fresh herbs. Grind the cooled chicken thighs and also pour into the pan. It remains to bring the soup to readiness and let it brew under the lid. nine0003
Peppers with a surprise
For the second, offer your child hearty stuffed peppers. Let's start with the filling first. To do this, cook until half cooked 100 g of rice. While it is quietly boiling in a saucepan, we pass the onion into cubes and grated carrots until golden brown. We mix the frying with semi-cooked rice and 300 g of any minced meat, which the child likes best.
Add a little salt and dry herbs, knead the mass with your hands. We cut off the caps of 4-5 medium-sized bell peppers, remove the seeds and partitions, fill with minced meat and put upright in a wide pan. nine0003
Now let's fill it. Stir in 300 ml of hot water, 3 tbsp. l. tomato paste and thick sour cream, put salt and black pepper. Pour the stuffed peppers in a saucepan, bring to a boil and simmer over low heat under a lid for 40-45 minutes. At the end, put the bay leaf and keep the peppers without fire under the lid for a quarter of an hour.
Fish delicacy
In winter, it is especially important to alternate meat in the children's diet with seafood. Grilled red fish with sauce is just what you need. We rub the lime zest on a fine grater, squeeze the juice from the fruit and mix everything. Shred 5-6 sprigs of cilantro. We cut the onion into a small cube. Mix citrus juice with zest, herbs and onions. Lubricate 5 portioned pieces of salmon with marinade, leave for 15 minutes.
nine0003
It is better to cook such fish in a grill pan in order to preserve the maximum of nutrients. Fry the salmon on both sides until golden brown stripes appear. Light yogurt sauce is perfect for it. Chop as finely as possible 1 tbsp. l. capers, a clove of garlic, 2-3 sprigs of tarragon. Add 100 g of natural yogurt, juice of half a lemon, season with salt and black pepper. Little gourmets will be pleased, especially if you serve fish on wooden skewers.
Potatoes with vegetable vitamins
Experience shows that children prefer potatoes to many other vegetables. And therefore, you won’t have to persuade them to eat baked potatoes for a long time. We wash 4 oblong tubers in water, wipe dry, grease with oil and bake whole with the skin in the oven at 220 ° C for 45–50 minutes.
Let's make the salad while the root vegetables are ready. Cut 6-8 cherry tomatoes into slices, fresh cucumber into half circles, red onion into half rings. Do not forget to pour boiling water over the onion to remove unpleasant bitterness.
We chop 5-6 sprigs of parsley, mix with vegetables, salt to taste, season with Greek yogurt. nine0003
We cool the finished potato tubers, cut off the side part and remove part of the core, we will also mix it into the salad. We fill potato boats with salad and decorate with lettuce leaves.
Curd breakfast
All food for children in the cold season should be healthy, and desserts are no exception. In this regard, the traditional cottage cheese casserole is a win-win option for all occasions.
Whisk the egg vigorously with 1 tbsp. l. sugar and a pinch of salt. Add 300 g of cottage cheese with a fat content of at least 9%, 1 tbsp. l. semolina, 0.5 tsp. baking powder and a pinch of vanilla. We knead the resulting mass well and leave it for 10-15 minutes so that the semolina disperses. If desired, you can put a grated apple, a handful of raisins, banana slices or dried berries here.
Lubricate ceramic molds with oil, sprinkle with ground breadcrumbs and fill with curd mass.
We put them in the oven at 180 ° C for about half an hour. This cottage cheese casserole can be prepared for breakfast. Just let it cool down properly, garnish with mint and serve with sour cream. nine0003
Cake with an orange mood
Even homemade cakes can be loaded with vitamins and made extremely healthy. Spicy carrot cake is just such a case.
In one container, mix 130 g flour, 1 tsp. baking powder, 70–80 g of sugar, 0.5 tsp each. cinnamon and ground ginger, a pinch of vanilla and nutmeg. In another container, beat 2 eggs with 80 ml of vegetable oil, pour 300 g of grated raw carrots. We combine dry and liquid bases, carefully knead the dough until a homogeneous consistency. nine0003
Fill buttered muffin tins with it and bake in the oven at 180°C for 40-45 minutes. When the carrot muffins cool down, they will taste even better. Serve a healthy dessert with whipped cream, and there won't be a crumb left.
Health cocktail
Almost all children drink milk with pleasure.
