Healthy Family Recipes, Recipes For Children, Kids Recipes

Recipes

The following recipes have been designed to suit the whole family. They are healthy choices and easy to prepare. The serve sizes are designed to meet the needs of children aged 0-6years.  

Breakfast

This can be served for breakfast or as dessert after dinner.

 Ingredients (serves 4)

• 1 punnet of strawberries
• 1 punnet of blueberries
• 1 large orange

Topping (per serve)

• 1 tablespoon of natural yoghurt
• 1 dessertspoon of honey

Method

1. Mix together sliced strawberries, blueberries and orange segments (remove pith)
2. Separate into four individual serves (small bowls for young children)
3. Top with natural yoghurt and honey

Dinner

Children love this quick easy meal that can be prepared in a flash .

Ingredients (2  serves)

• 1 cup of spiral pasta
• 1/2 cup of peas
• 50g of lean leg ham
• 1 egg
• ½ cup of grated cheese
• ½ grated carrot

Optional: grated zucchini, chopped parsley or chives

Method

1. Cook pasta and frozen peas in boiling water until cooked but firm, drain thoroughly and return to the pan
2. Stir in one whole egg, grated cheese, carrot and leg ham, and any optional extras
3. Return to the hot plate and stir until the egg has cooked and the cheese has melted (this should have a creamy consistency)
4. Serve immediately.

This is an easy meal that is suitable for the whole family.

Ingredients (4 serves)

• 500g of diced chicken breast or thigh (pre-cooked cold chicken can be used)
• 1 can of cream of chicken or chicken and corn soup (use reduced salt varieties)
• ¼ - ½ cup of milk
• 1 diced onion
• 1 finely chopped carrot
• 1 teaspoon of crushed garlic
• 1 tablespoon of chopped parsley

Method

1. Sauté onion, carrot and garlic in a pan prepared with a light spray of oil until soft
2. Add chicken and stir until just cooked through
3. Stir in soup and enough milk for creamy consistency. Cook for a further three minutes until heated through
4. Serve over steamed rice with a steamed green vegetable (beans or broccoli) or a garden salad

Snacks

Smoothies provide plenty of protein and calcium, as well as a serve of fruit. They can also fill up small stomachs between meals.

Ingredients (2 serves)

• 1 cup of milk (reduced fat can be used for children over 2)
• 3 tablespoons of fruit yoghurt (choose a flavour to match the fruit)
• 1 ripe banana roughly chopped
• ½ cup of blueberries or ½ cup chopped strawberries or 1 chopped peach or ½ chopped mango or a combination of any of fruit

Method

1. Combine all ingredients in a blender and blend until smooth

These are tasty snacks for children and can help with their vegetable intake.

Ingredients (serves: 12  medium muffins)

• 2 shallots chopped
• 1 ½ cups of wholemeal self raising flour
• 1 tablespoon of sugar
• ½ cup of grated carrot
• ½ cup of grated zucchini
• 1 tablespoon of vegetable oil
• 1 cup of grated cheddar cheese
• 1 egg
• ¾ cup of reduced fat milk
• Optional: 100g of leg ham

Method:

1. Sift flour and sugar into bowl. Return husks from flour to the bowl.
2. Mix in ½ the cheese and all the carrot and zucchini (and ham if desired).
3. Make a well in the centre of the dry ingredients and add the lightly beaten egg and milk.
4. Mix until all ingredients are moistened.
5. Fill greased muffin tins (use small size muffins for younger children) and top with the remaining grated cheese.
6. Bake in a moderate oven for 20 minutes.