5 of my favorite kids meals

HEALTHY KIDS MEALS

If it wasn't for my two kids I am convinced I would be living off a diet of oriental packet noodles. Below are a few simple, HEALTHY recipes that both of them love.

 

TURKEY MEATBALLS 

INGREDIENTS  

  • lb lean ground turkey 
  • 1 garlic clove minced
  • 1cup spinach finely chopped
  • 1cup fresh parsley chopped
  • 1teaspoon salt
  • 1teaspoon pepper
  • 1  egg beaten
  • 1cup dry breadcrumbs

DIRECTIONS

  1. Mix all the ingredients and shape into small meatballs.
  2. Place parchment paper on baking tray.
  3. Pre heat oven to 350F, cook the meatballs for 25 minutes or until cooked through and nicely browned on the outside.

 

 

CARROT + APPLE MUFFINS (SUGAR FREE)

Carrot muffins loaded with fruit and veggies, no sugar. Super flavorful (I know this because I eat most of them before my children get to see them), healthy and made in one bowl. Perfect for school snack and on the go breakfast. 

INGREDIENTS 

  • 2 tbsp (46g) coconut oil
  • 1 ripe banana (mashed)
  • 1 apple (grated)
  • 1½ coconut flour
  • 1 packed cup (145g) grated carrot
  • ⅓ cup (80g) apple puree
  • ½ cup milk
  • 2 eggs (beaten)
  • 1 tsp cinnamon
  • ½ tsp powdered ginger
  • 1½ tsp baking soda
  • ½ tsp salt
  • ¼ cup chopped walnuts (optional)

DIRECTIONS 

  1. Pre heat oven to 190C/375F and prepare muffin tin with liners. (I made 16 muffins)
  2. Melt coconut oil and add to the mashed banana, stir to combine.
  3. Add the apple puree, apple, carrot, eggs, milk and combine.
  4. Mix the flour, cinnamon, ginger, baking soda and salt together
  5. Combine the wet and dry ingredients and stir.
  6. Fill each muffin case to the top with the mixture and sprinkle with the chopped walnuts (optional)
  7. Bake for approx. 35 mins (until golden brown and you can stick a knife in and it comes out clean.)
  8. Leave to cool for 10 mins.

 

TWO EGGS 1 BANANA PANCAKES 

These pancakes are bananas. No, I mean they are literally made from bananas. And eggs. Eggs and bananas, and that's it. I can see that look you're giving me right now, my 9yr old + my husband gave me the same look. These two ingredients, whisked together and given a little skillet love, are truly something magical. My step daughter Sadie was begging for pancakes and I needed a guilt free recipe that the entire family could enjoy so that we didn't have to turn Early's high chair around to avoid him seeing our unhealthy pancakes. 

INGREDIENTS 

  • 1 medium ripe banana
  • 2 large eggs
  • Optional extras 
  • 1/8 teaspoon baking powder, for fluffier pancakes
  • 1/8 teaspoon salt
  • 1/4 teaspoon vanilla
  • 1 tablespoon cinnamon 
  • 1 tablespoon agave 
  • 1 cup fresh fruit, like blueberries, raspberries, or chopped apples
  • Maple syrup, agave, jam or any other toppings, to serve

DIRECTIONS

  1. Mash the banana: Continue mashing until the banana has a pudding-like consistency and no large lumps remain; a few small lumps are okay.
  2. Add any extra ingredients: These pancakes are pretty great on their own, but a few extras never hurt. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes, and whisk in salt, vanilla, cinnamon to flavor the pancakes. 
  3. Stir in the eggs: Whisk the eggs together until the yolks and whites are completely combined. Pour the eggs over the banana and stir until the eggs are completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.
  4. Heat a griddle over medium heat: Melt a little butter or warm a little vegetable oil in the pan to prevent sticking, if you like.
  5. Drop the batter on hot griddle: Drop roughly 2 tablespoons of batter onto the hot griddle. It should sizzle immediately — if not, turn up the heat slightly.
  6. Cook for about 1 minute: Cook the pancakes until the bottoms look browned and golden when you lift a corner. The edges should also be starting to look set, but the middle will still be loose like barely set Jell-O.
  7. Flip the pancakes: I've found it best to do this very gently and fairly slowly — the opposite of regular pancakes. Gently work a spatula about halfway under the pancake, then lift until the unsupported half of the pancake is just barely lifted off the skillet. Lay the pancake back down on its other side. Some of the loose batter will probably spill onto the skillet as you do this; just be sure to lay the pancake on top of the spill and nudge any excess back under the pancake.
  8. Cook for another minute or so: Cook the pancake for another minute or so, until the other side is also golden-brown. You can flip the pancakes a few times if you need to in order to get them evenly browned. (Flipping is much easier once the second side is set!)
  9. Serve warm: These pancakes are best when eaten fresh off the griddle and still warm. Serve with maple syrup, honey, jam, or any extra toppings you'd like.

 

PEA FRITTERS 

Peas are a great nutritional addition to you and your kid’s diet.  They are amongst the best vegetable source of  fibre, which helps to keep digestive system working efficiently.  They have a good supply of protein and iron and are a great source of vitamin C to help promote a healthy immune system.

INGREDIENTS
  • 3 cups (400g) frozen peas
  • 3 eggs
  • 1¼ cups (210g) self raising flour
  • 1 spring onion - chopped
  • ⅓ cup (55 g) crumbled feta cheese
  • 2 tbsp chopped parsley

DIRECTIONS

  1. Boil the peas for 4 minutes and drain.
  2. Add the flour, eggs, spring onion and half of the peas to a food processor and pulse until combined.
  3. Fold through the remaining peas, feta cheese and parsley.
  4. Fry spoonfuls of the mixture in a little oil for 2 minutes on each side until golden.

ZUCCHINI BITES

INGREDIENTS

  • 250g grated zucchini (150g (3/4 cup) squeezed dry)
  • 70g (1/2 cup) cheddar cheese grated
  • 2 eggs
  • 4 tbsp oat flour

DIRECTIONS 

  1. Pre heat oven to 180C / 350F 
  2. Place the zucchini on a clean cloth and squeeze out the liquid. (You need to get the zucchini quite dry)
  3. Place the zucchini back in the bowl and mix with the remaining ingredients
  4. Prepare a baking tray with baking paper or use a silicon baking sheet
  5. Form ½ tbsp balls and flatten into rounds onto the baking sheet. (Mine were around ½ cm thick and I made 20) OR spoon into muffin tin.
  6. Bake for approx. 20 mins (until crispy on the sides)


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  • Mary

    Those are brilliant! :-)


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