Taking care of children’s diet can be a real challenge, especially when it comes to including healthy foods like vegetables in their diet.
Many parents face resistance from their little ones when it comes to eating vegetables, which can lead to concerns about nutrition and the balance of meals. However, it is possible to make vegetables more attractive and tasty, making them a delicious and fun part of a child’s diet.
In this article, we have put together 5 easy and healthy recipes that will win over children’s taste buds, even those who usually turn up their noses at vegetables. With creative combinations, engaging flavors and pleasant textures, these options are not only nutritious, but can also be transformed into dishes that little ones love.
In addition to being simple to prepare, the recipes you will discover here have the power to increase your vegetable consumption without having to resort to forced strategies. By introducing vegetables gradually and deliciously, you help your children develop a taste for healthier foods, while contributing to their growth and development in a balanced and enjoyable way. Shall we go?
1. Chicken Nuggets with Vegetables
A healthy alternative to traditional nuggets, full of flavor and very nutritious.
Ingredients:
- 2 chicken breasts, chopped into cubes
- 1 grated carrot
- 1 small zucchini, grated
- 1/2 cup finely rolled oats
- 1 egg
- Salt and pepper to taste
- 1 teaspoon garlic powder (optional)
- Oil for greasing
Preparation Method:
- In a food processor, grind the chicken until it becomes a paste.
- In a bowl, mix the processed chicken, carrot, zucchini, oats and egg. Season with salt, pepper and garlic powder, if desired.
- Shape the mixture into small nuggets.
- Heat a frying pan with a little olive oil and fry the nuggets until they are golden and crispy on the outside, about 5 minutes on each side.
- Serve with a yogurt dip or homemade ketchup. The kids will love it!
2. Spinach Pancakes
Super easy to make pancakes and ideal for camouflaging the spinach in a delicious way!
Ingredients:
- 1 cup fresh spinach (finely chopped)
- 1 cup oat or wheat flour
- 1 egg
- 1/2 cup milk
- 1 teaspoon baking powder
- 1 tablespoon olive or coconut oil
- Salt and pepper to taste
Preparation Method:
- In a bowl, beat the egg with the milk and olive oil.
- Add the flour, yeast, chopped spinach, salt and pepper and mix well until a homogeneous dough forms.
- Heat a non-stick frying pan over medium heat and lightly grease with olive oil.
- Place spoonfuls of the dough into the frying pan, forming small pancakes. Cook for 2-3 minutes on each side, until golden.
- Serve the pancakes with fruit, honey or a little grated cheese on top. A complete and healthy meal!
3. Banana and Carrot Muffins
A healthy and tasty option for children’s snacks, full of fiber and nutrients.
Ingredients:
- 1 ripe banana, mashed
- 1 medium carrot, grated
- 1/2 cup oat flour
- 1/2 cup wholemeal flour
- 1/4 cup honey or agave syrup
- 1/4 cup coconut oil or olive oil
- 1 egg
- 1 teaspoon baking powder
- 1/2 teaspoon of ground cinnamon
- 1 pinch of salt
Preparation method:
- Preheat the oven to 180°C and grease a muffin tin or place paper cups in it.
- In a bowl, mix the mashed banana, grated carrot, honey and coconut oil. Add the egg and mix well.
- In another bowl, combine the flours, baking powder, cinnamon and salt.
- Add the dry ingredients to the wet ingredients, mixing until the dough is homogeneous.
- Spread the batter into the muffin cups and bake for 15 to 20 minutes or until a toothpick comes out clean.
- Let cool before serving. These muffins are perfect for a healthy and flavorful snack!
4. Pumpkin and Cassava Soup
A creamy and nutritious soup, ideal for warming up cold days and ensuring that little ones consume vegetables.
Ingredients:
- 2 cups chopped pumpkin
- 2 medium mandioquinhas (or baroa potatoes), chopped
- 1 chopped onion
- 2 cloves of garlic, minced
- 1 liter of vegetable broth or water
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon nutmeg (optional)
- Fresh basil leaves for garnish (optional)
Preparation method:
- In a large pan, heat the olive oil and sauté the onion and garlic until golden.
- Add the chopped pumpkin and cassava, mix well and add the vegetable broth or water.
- Cook for about 20 minutes or until the vegetables are very soft.
- Blend the soup in a blender or with a mixer until you get a smooth and homogeneous cream.
- Season with salt, pepper and nutmeg to taste.
- Serve with fresh basil leaves for a special touch. This soup is delicious and nutritious, ideal for children.
5. Zucchini Spaghetti with Tomato and Cheese Sauce
A healthy version of traditional spaghetti, using zucchini as “pasta” and a homemade tomato sauce.
Ingredients:
- 2 medium zucchini cut into thin strips (like spaghetti)
- 2 ripe tomatoes, chopped
- 1 clove of garlic, minced
- 1 tablespoon olive oil
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Preparation Method:
- Heat the olive oil in a frying pan and sauté the garlic until golden.
- Add the chopped tomatoes and cook until they release their sauce, forming a simple tomato sauce. Season with salt and pepper to taste.
- In another frying pan, sauté the zucchini strips for 3-4 minutes, until they are slightly soft but still crunchy.
- Mix the zucchini spaghetti with the tomato sauce and add the grated parmesan cheese.
- Serve with fresh basil on top. This is a fun and healthy way to replace wheat pasta!
The photos contained in this article are for illustrative purposes only.
