6 healthy kids recipes (Breakfast, lunch & dinner)

Do you feel like you’ve tried it all to get your kids to eat a nutritious meal? Before you give up, check out these recipes. From a blueberry oatmeal at breakfast to crispy salmon bites for dinner, these dishes are the solution for a both delicious and healthy meal. 

BREAKFAST

BLUEBERRY OATMEAL

What you’ll need:

• 2 cups water or milk of choice.
• 1 cup oats.
• 1/2 cup frozen blueberries.
• 1 tsp vanilla extract.
• 1/2 tsp cinnamon.
• 1-2 tbsp maple syrup, coconut sugar or brown sugar (optional)

    How to make it 

• In a medium saucepan, bring liquid to a boil.
• Add in the oats, blueberries, cinnamon and vanilla, stir and reduce heat to a low simmer.
• Cook on a simmer for 8-10 minutes or until water is absorbed, stirring occasionally.
• Spoon into bowls, add toppings if you wish.
  
  

SPICED BLENDER PANCAKES 

What you’ll need:

• 1 cup oats.
• 1 ripe banana.
• 1 large egg.
• 1/2 cup almond milk or milk of choice.
• 1 teaspoon vanilla extract.
• 1 1/2 teaspoons cinnamon.
• 1/2 teaspoon dried ginger.
• 1/4 teaspoon nutmeg.
• 1/4 teaspoon allspice.
• 1 teaspoon baking powder.

How to make it:

• In a high speed blender, add in the oats, banana, eggs, milk, vanilla extract, cinnamon, ginger, nutmeg and allspice. Blend on high for 1-2 minutes. Add in the baking powder and then blend on low for 20 seconds.
• Heat a pan on medium heat and spray with cooking spray, olive oil or coconut oil. Pour roughly 1/4 cup of pancake batter onto the pan and cook until bubbles appear, flip and cook for 2 more minutes. 
• Continue process until all the batter is gone.
• If the batter gets a little too thick during the waiting process, add a tablespoon of milk into the batter at a time, and blend until you have the right consistency.

LUNCH

MINI BAGEL PIZZA

What you’ll need:

• 2 mini whole grain bagels cut in half.
• 1/3 cup marinara sauce.
• 1/2 cup mozzarella cheese shredded.
• 1/4 cup chopped peppers red, yellow, orange and/or green.

How to make it 

• Heat oven to 425 degrees. Place tin foil on a baking sheet for easy clean up.
• Top each half of a bagel with the marinara sauce.
• Top with roughly 2 tablespoons of mozzarella.
• Sprinkle on the peppers.
• Place on baking sheet, and bake for 8-10 minutes or until the cheese is melted and bubbly.

TURKEY & CARROT ROLL UPS  

What you’ll need:

• 1 large whole wheat tortilla.

• 2 tbsp hummus.
• 1/4 cup shredded carrots.
• 3 - 4 slices turkey deli meat.

How to make it 

• Place the tortilla on a cutting board.
• Spread the hummus over the entire surface of the tortilla.
• On the bottom 2/3 of the tortilla, sprinkle the carrots. Pat down to make them stick in the hummus.
• Lay the turkey lunch meat over the carrots, but avoid the top 1/3 of the tortilla.
• Starting with the bottom of the tortilla, with the carrots and turkey, tightly roll the tortilla all the way to the top. (The top 1/3 section of hummus will act like glue to help the tortilla stay in place.)

DINNER

CRISPY SALMON BITES

What you’ll need:

• 1/2 lb salmon fillets skin removed, cut into 1” thick pieces.
• 1/4 cup white whole wheat flour.
• 2 large eggs.
• 1 cup Panko breadcrumbs.
• 1 tablespoon Italian seasoning.
• 3 teaspoons dried parsley.
• Salt and pepper to taste.

How to make it 

• Preheat oven to 450 degree F. Spray or line a baking sheet & pat dry the salmon pieces.
• In a small bowl, stir the flour, salt and pepper together.
• In another small bowl, whisk the eggs together.
• In another small bowl, stir the breadcrumbs, seasoning, parsley, salt and pepper together.
• One at a time, coat the salmon pieces. First coat the salmon in the flour, dusting off any excess, then dip in the egg mixture and then toss in the breadcrumbs until completely coated. Place coated salmon pieces onto baking sheet.
• Bake for 15-17 minutes or until crispy and golden brown.

MINI CHICKEN & CARROT MEATBALLS

What you’ll need:

• 1 lb ground chicken or turkey.
• 1/4 cup applesauce or apple puree.
• 1/2 cup shredded carrot.
• 1/2 cup chopped spinach.
• 1/4 cup chopped green onion.
• 1 egg.
• 1/2 cup breadcrumbs.
• 1/2 tsp cumin.
• Salt and pepper.

How to make it 

• Pre-heat the oven to 400 degrees F. Line a baking sheet with parchment paper, silicone mat or tin foil.
• In a large bowl, place all of the ingredients. Gently fold together with your hands or spatula until everything is well incorporated. Let sit for 5 minutes.
• Roll meat mixture into 1″ balls.
• Place the meatballs onto the baking sheet and bake for 15-20 minutes or until meatballs are cooked through and gently browned.