Being a mom, the most challenging part in cooking healthy meals for kids is actually feeding them. The food should not only be tasty, but healthy and visually appealing too.
Kids bring the creative side of their mothers by continuously challenging the food prepared for them. The real challenge lies in how creatively the food has to be cooked, which satisfies the kids’ taste buds, nutritious, and can be prepared in less time.
Let us have a look at some of the recipes for healthy meals for kids and adults too! You could also check out the recipes on the keto.
White Sauce Pasta- fun, healthy meals for kids
The word ‘Pasta’ can bring my kid to the kitchen, waiting with his plate ready to have his share. Did you know how to prepare the healthier version of white sauce pasta for the kids?
One of the main substitutes is to use wheat flour instead of all-purpose flour. Also, make sure to buy the durum wheat pasta(semolina-based) to make a healthier version of pasta. You can also use almond milk instead of dairy milk if you are a vegan.
Before you start preparing the sauce, pour the pasta into a pot of boiling water with the lid closed. After every few minutes, keep checking if the pasta is cooked, which would approximately need about 10-12 minutes.
To prepare the white sauce:
1) Add 4 tsp of olive oil to the heated pan.
2) Add 3 tsp of wheat flour in the pan and keep frying until the bubble starts to appear.
3) Keep stirring the wheat flour in the pan so that no lumps are formed.
4) Add one and a half cup of milk(alternatively almond milk) to the mixture.
5) Add red chili flakes, Italian seasoning, and salt as per the taste. Alternatively, you can add pepper powder to increase the spiciness of the sauce.
6) In another pan, stir fry the vegetables of your choice in olive oil like capsicum, onions, bell peppers, etc.
7) Now, add the above prepared white sauce in to the vegetable pan and mix well.
8) Once done, add the cooked pasta to the pan and some grated cheese to add the pasta’s creaminess.
9) Garnish with some Italian herbs before serving.
The white sauce pasta is not only healthy meals for the kids but also tasty too.
Bhel puri – Quick healthy meals for kids
Bhel puri is one of the popular street foods of India and is loved by all. This snack can also be prepared very quickly with any available vegetables at home. One of the simplest and healthiest ways to prepare bhel puri with green chutney takes less than 20 min and can be served as a great snack.
To make green chutney,
Clean the fresh coriander leaves in water and cut ½ cup fresh leaves. You can additionally add mint leaves as well. Put the coriander leaves in a mixer jar for grinding. Also, add a small piece of ginger, which is finely chopped, 1 to 2 green chilies Add salt as per the taste. Optionally you could add 1tsp of lemon juice as well.
Add a few tbsp water or, as required to mix to make it a smooth chutney. Pour the ground green chutney into a bowl and keep it aside.
To make Bhel Puri
Add puffed rice to a big bowl. Make sure the puffed rice is fresh and crisp.
Then add finely cut raw vegetables like onions, capsicum, tomato, cucumber and mix well with the puffed rice. To add some proteins, you could add some roasted groundnuts into the mixture.
Add the above prepared green chutney according to your spice level. Mix well. Garnish with chopped coriander and sev to make it more visually appealing.
This snack is a great filler, liked by all and jam-packed with nutrition, and also healthy!
Masala idli – A savior for all moms
This version of masala idli, also known as podi idli, is a big hit amongst the children and elders. This dish needs very minimum ingredients and can be prepared quickly too.
To prepare masala idli, prepare the idli batter and keep it ready. Pour the batter into the regular idli stand and steam it.
Once the idlis are prepared, cut them idlis into small blocks and keep them aside.
To prepare podi idli, first, heat a pan and add 3 tsp of oil. Add 1 tsp of sesame seeds, 2 tsp of jeera, and urad daal. Optionally add two small green chilies to the pan. Once the jeera starts to splutter, add a pinch of turmeric, a handful of curry leaves, and 1 tsp of masala podi.
After 1 min, put the cut blocks of idli into the pan and mix well. Add salt as per taste. Once mixed well, serve it on a plate garnished with coriander. You could also add some tomato ketchup to serve to kids.
Idli is a very healthy breakfast rich in fiber. As the idlis are steamed, the oil used is very less and is one of the healthy meals for kids.
Oats Khichdi – A modern twist to the conventional ‘Pongal.’
This is an extremely healthy breakfast power-packed with proteins and fibers and filling too. To prepare this, we need 1 cup of moong dal, half a cup of rolled oats, and few vegetables of your choice.
Take a 2-liter cooker, add 2 tsp of oil to it. Add jeera seeds and a small piece of grated ginger. Stir fry all the vegetables like onions, tomatoes, capsicum, finely chopped carrots. Add a pinch of turmeric, half tsp of pepper powder based on the spice level.
Once all the vegetables are cooked well, add moong dal(rinsed in water five min before) and mix well. Now add the rolled oats to the mixture and add about 3 cups of water. Continue to stir the mixture and add water as needed. Add salt as per taste.
Now, pressure cook the mixture for three whistles in the pressure cooker. Serve the dish when it is hot!
Vegetable sandwich – The all-time favorite!
Sandwiches are great dishes for lunchboxes for kids. This is easy to prepare and less time-consuming.
To prepare this, slice the vegetables – onions, tomatoes, cucumber into thin pieces. If you have a sandwich toaster at home, then do not toast the bread slices on tava. Else apply a tsp of ghee on both sides of bread slices roast on a tava until golden brown.
If you are using a toaster, add a tsp of ghee and then spread the green chutney(described here)on each slice of bread. Place the thin slices of vegetables on the green chutney and sprinkle some salt for taste. Additionally, you could add some grated cheese to the vegetables.
Also, to enhance the flavor, you could sprinkle some Italian herbs and close it with another bread slice. Put this in the sandwich maker for cooking.
Once done, you could pack this off in lunchboxes with some ketchup for kids, or you could serve this a breakfast in the morning on a relaxed Saturday.
Palak chapathi – let us go green.
Other healthy meals for kids are to include enough greens in their diet. This dish provides enough iron and fibers to the body and is one of healthy meals for kids.
To prepare palak chapathi:
It is a nutritious and yummy Indian flat bread prepared using palak, wheat flour and other Indian spices. An extremely simple dish that is also healthy for kids and nutritious. It is prepared by making a puree of spinach and dough is kneaded and hooked on a tava. There are are many versions of paratha which are also healthy and tasty.Cut spinach, coriander leaves, Ginger, garlic and green chilli. Grind spinach green chilli garlic ginger and coriander leaves in a grinder or food processor and make a smooth puree. Do not add water while making puree. Combine 1 cup of wheat flour, 2 teaspoons oil, salt for taste and the spinach mix in a bowl. Add water as required and need smooth and need smooth and soft dough.
Grease the door surface with half spoon oil. Covered with the plate and let it rest.After sometime make them into small balls. Take each dough ball and press them between your palms and and start rolling them into a flat roti using a rolling pin
Cook the paratha on a heated tava. You could add a little ghee for enhancing the taste. After it is cooked well on both sides, take it out of tawa and serve hot. You could also place a cube of butter on the paratha while serving.
Here are some tips for or getting your kids to eat healthy food while preparing healthy meals for kids
Use a nice plate while serving and try to aim for having half of the plate with fruits and vegetables
Also try to involve your kids in cooking and this may make them eat the food they prepared
Be a healthy eating mum so that the kids watch what you eat and make healthy choices
Try to add some good cutlery while serving food so that it makes them visually appealing.
Please let me know if you are interested in knowing any other recipes.