7 Healthy And Easy Recipes For Kids To Grow Well

A child’s health is the top priority for every parent. In today’s fast-paced life, it is becoming increasingly difficult to provide healthy and nutritious food three times a day. Moreover, kids require much more energy than adults and consume several meals and snacks on a day-to-day basis. Although, when it comes to food, children are notoriously picky. However, it is your responsibility as a parent to ensure that your child's meal has all of the essential components of a well-balanced diet. Due to a lack of time and resources, not every parent can devote their time and resources to creating complex and time-taking delicious yet healthy meals on a daily basis.

Why is a balanced diet important for a growing kid?

For your child's body to develop all of the required functions and tissues, you need to give them adequate nutrients. The quality of those nutrients (or lack thereof) will substantially impact their health.  A child's nutrition can affect anything from basic brain function to behavioral tendencies. Nutrition plays a role in the prevention of a variety of childhood disorders, particularly obesity and diabetes.

Top 7 nutritious and easy recipes for kids

Hence, here are 7 easy and delicious recipes full of veggies and protein to suffice your kid’s health as well as tummy: 

1. Mexican Rice

What you Need:

• Long grain rice – 1 cup
• 3 tbsp vegetable oil
• 2 – 3 medium-size tomatoes – finely chopped 
• 1 cup corn kernels (canned or fresh)
• ½ cup green bell peppers (chopped)
• ½ cup red bell peppers (chopped)
• ½ cup yellow bell peppers (chopped)
• 1 tsp cumin seeds
• 1 tbsp jalapeno peppers (optional)
• 2 cups of water
• 1/4th cup coriander leaves
• 2 tbsp lime/lemon juice

Preparation time: 10-15 Minutes

How to make: Rinse the rice, drain the water, and pat dry the grains. Heat the oil in a medium saucepan over medium heat. Then, for around 5–6 minutes, sauté the rinsed and dry rice. Then add the corn, bell peppers, and optional jalapeno peppers and cook for about 2 minutes over medium heat. Then, while constantly stirring, add the cumin powder, salt, and diced tomatoes. Continue to stir until the water from the tomatoes has evaporated. Then pour in 2 cups of water, stir well, and reduce the heat. Cover and simmer for another 10 minutes, or until all the water has evaporated. Remove the lid and set aside for 2-3 minutes without stirring. To garnish, add coriander leaves on top and sprinkle lime or lemon juice according to preference. Serve hot with curd or yogurt on the side. 

2. Veggie Wrap

If your child is picky with their vegetables, this delicious and healthy dish is the way to go!

List of Ingredients:

• Wheat flour or multi-grain flour flatbreads – 8 
• Lettuce leaf – 8 leaves
• 2 medium-size carrots (grated)
• 1 big size tomato (diced)
• 1 onion – (sliced)
• Hung curd or mayonnaise
• ½ tsp garlic paste
• Lemon juice
• Pepper powder (optional)
• Mint Paste
• Salt as per taste 

Preparation time: 10 minutes. 

How to Make: Mix the hanging curd or mayonnaise with the mint paste, pepper (optional), lemon juice, and salt to make the spread (optional). Cover the flatbread with the mixture. Then cover it with a lettuce leaf. On one side of the flatbread, arrange the vegetables. It's ready to serve after you roll it up. Instead of raw veggies, they can alternatively be made with a cooked vegetable curry.

3. Chicken Thukpa 

What you need:

• 1 cup of cooked noodles 
• Chicken pieces (boiled) (proportion depends on the chef)
• 1 cup carrots, peas, and half-cooked French beans
• a quarter cup of chopped spring onions (diced)
• 1 tbsp chicken stock – white oil (you can get it by boiling the chicken pieces) — 3 cups
• salt to taste

Cooking time: 15 minutes

Steps for Cooking: Put some white oil in a pan and cook the onions in it. After that, add the half-baked vegetables and stir for a minute. Any vegetable of choice can be added based on your child's preference. After that, pour in the chicken stock. Add the chicken chunks and noodles after it begins to boil. Remove the pan from the heat and add the spring onions.

4. Dumplings

This dish can be made for both vegetarian and non-vegetarian people and is one of the most appetizing and healthy easy recipes for kids.

Ingredients:

• a wheat flour dough that is tightly kneaded
• 200 gram minced chicken or crushed tofu for vegetarian and vegan families.  
• Onion (2 large ones) – chopped into small bits
• Paste of ginger
• season with salt to taste.

Preparation Time: 30 minutes, including preparation. 

How to Make: Make little round balls out of the dough (about 20–25 balls). Combine the minced chicken, onion, ginger paste, and salt in a mixing bowl. Fill each ball with a spoonful of the ingredients and bring the two sides together. Make pleats on one side and use it to close the other (it will look like a half-moon). Bringing the corners of a dumpling to the center and sealing it in the middle is another simple approach to give it shape (it will look round in shape). Place the dumplings in a steamer that has been greased with white oil. Cover it with a lid and steam it.

5. Baked Quesadillas

This recipe transforms a simple solo meal into a delectable evening, allowing you to create a large batch all at once on a sheet pan. All of the quesadillas are cooked at the same time, and the exteriors are nicely crunchy.

Ingredients:

• Tortillas 
• Any type of cheese, including smoked mozzarella, can be used.
• Cheddar 
• Cumin, onion powder, and garlic powder are added to black beans.
• Onion green
• fresh pico de gallo

How to Make it: Preheat the oven to 425 degrees Fahrenheit. Olive oil should be brushed onto a baking sheet. Arrange the tortillas on the baking sheet. The key is to rub them in a little to cover them in oil. Toss in the toppings, being careful not to overfill! Fold the quesadilla in half to make a half-circle. It is now easy to flip. Bake for 8 minutes, then flip and continue to bake for another 6 to 7 minutes, or until golden brown. Serve immediately after cutting into pieces.

6. Black Bean Chilli

Another one of our easy recipes for kids. It's quite easy to make, and the flavor is fantastic. The acidic tomatoes and flavorful black beans are complemented by a dash of smokiness. It's so meaty and delicious that you'll forget it's also healthy when you top it with your favorite toppings.

Ingredients:

• 2 tbsp extra virgin olive oil
• 4 finely chopped garlic cloves
• 2 big sliced onions
• 3 tbsp mild chili powder or sweet pimento (Spanish paprika)
• 3 tbsp cumin powder
• 3 tablespoons apple cider vinegar
• brown sugar, 2 tbsp
• 2 (400g) (2 x 14oz) diced tomatoes from cans
• 2 (400g) (2 x 14oz) a couple, or one, of the following to serve: cans of black beans, washed and drained avocado pieces, crumbled feta cheese, chopped spring onions, sliced radishes, soured cream

Steps: Heat the olive oil in a big pot and cook the garlic and onions for 5 minutes, or until almost softened. Cook for a few minutes with the pimento and cumin, then add the vinegar, sugar, tomatoes, and some spice. Cook for a total of 10 minutes. Cook for another 10 minutes after adding the beans. In small bowls, serve with rice and your favorite side dishes.

7. Loaded Sweet Potato Wedges

We can't stop ourselves from sneaking bites from the pan every time we cook them. Another one of our easy recipes for kids that are always a hit. Here's how to bake sweet potato wedges that are perfectly browned, soft, and seasoned! Serve them as a healthful side dish or, better yet, stuff them with chili for a filling meal. These are, without a doubt, necessary for your regular rotation. 

Ingredients:

• Sweet Potatoes 
• Olive oil 
• A little salt
• Garlic powder
• Chipotle chile powder
• Black pepper
• Dried rosemary 

How to Make it: Sweet potatoes should be washed, dried, and peeled. Sweet potatoes should be cut into wedges. Place the pears on a baking sheet and sprinkle with oil. Combine the spices in a mixing bowl. Toss the potatoes with the mixture to coat them. Arrange the wedges in a single layer, ensuring that they do not touch. Preheat the oven to 450 degrees F and bake the wedges for 15 minutes. Bake for another 5 to 10 minutes after flipping. 3–5 minutes under the broiler. 

Conclusion

Given their hectic schedules during the day, most people eat whatever they can get their hands on. Due to school, the same must be true for your children. As a result, it's critical to serve your children nutritional, easy-to-prepare meals that are also gentle on their digestive systems. These easy recipes for kids are a breath of fresh air because they are quick to prepare and nutritious for their growing years. All these dishes are easy on the wallet and made with common ingredients available everywhere around the world. Visit Cured.com for more health and fitness-related tips, advice, and recipes!