7 Healthy Recipes for Your Children to Cook by Themselves

13 Nov 2018
Screenshot

Get your child more involved with cooking

It can sometimes be a battle convincing your child to eat everything on their plate. But have you ever noticed how your child’s interest in something triples when they’re involved in the process? Having them help you make the dinners or snacks is a great way to get them interested in and more open to their meals. Of course, it can be tricky finding healthy recipes for kids to cook. And be warned, your kitchen afterwards is likely to look like it suffered a direct bomb hit.

The recipes below will provide nutritional value and a delicious taste your children won’t be able to resist. And the simplicity of these recipes makes them easy for kids to whip up by themselves.

But first, please note. You should never leave your child alone in the kitchen. The recipes we’ve included require adult supervision and assistance. While children can get involved in the mixing of ingredients, you’ll need to deal with any frying, grilling, or chopping.

 

Healthy Snacks Children Can Make 

If your child is one of those who always has one hand in the cupboard, these snack recipes will provide a great activity that will both educate and entertain them. And at the end of it, you’ll have some delicious snacks they’ll be so proud to have created.

 

Fruit Ice Blocks
This recipe from The Biting Truth serves 8 ice blocks and can be made in a snap (but the children will have to be patient before these treats are frozen enough to eat). The great thing about it is the children can tailor these ice blocks to their own tastes.

Ingredients

  • 1 cup yoghurt

  • ½ punnet blueberries

  • 1 medium diced and pureed pineapple

  • ½ punnet strawberries

  • 1 pureed banana

  • 1 pureed mango

  • 2 passionfruit

Instructions

  1. Puree fruits in a blender for several minutes.

  2. Pour one tablespoon of yoghurt or pureed fruit into each ice block mould.

  3. Pop in the paddle pop sticks.

  4. Freeze for 1-2 hours until firm.

  5. Fill the remainder of each mould - let the children pick their fruit and yoghurt ingredients. You can even create more layers by freezing again before adding another layer.

  6. Freeze for 12 hours.

 

Chia Pudding - 3 Recipes

A healthy summer treat that will give your children the energy they need to enjoy the sunny days.

Ingredients #1 - Mango and Passionfruit

  • ¼ cup chia seeds

  • 1 cup milk

  • ½ teaspoon vanilla essence

  • 1 cup frozen mango - thawed and blended

  • Pulp of 2 passionfruit

Ingredients #2 - Peanut Butter and Banana

  • 1 cup milk

  • ½ teaspoon vanilla essence

  • 1 ripe, mashed banana

  • ¼ cup chia seeds

  • 1 tablespoon natural, melted peanut butter

  • 1 teaspoon cinnamon

Ingredients #3 - Chocolate

  • ¼ cup chia seeds

  • 1 cup milk

  • ½ teaspoon vanilla essence

  • 1 tablespoon cacao

  • ½ tablespoon honey

Instructions

  1. Whichever pudding you choose to create, the following instructions apply:

  2. Whisk together all ingredients for your chosen pudding. Set aside for ten minutes.

  3. Whisk again and pour into a jar. Place in the refrigerator to set.

  4. Eat while cold.

  5. If you want to get creative, you can garnish with other ingredients, such as strawberries or banana, peanut butter, cacao nibs, or coconut.

 

Easy Dinner Recipes for Children to Make

At dinnertime, it’s often hard to find a meal that both adults and children will love. These dinner recipes will encourage your children to get their hands dirty and will open their minds (and mouths!) to new flavours.

 

Fajitas
This delicious meal makes a great healthy dinner and can serve 3 to 5 people. Though a bit of chopping and frying is required, the children can definitely get involved in the preparation. Older children can help chop the vegetables with a firm, plastic knife while younger children will enjoy picking the coriander leaves.

 

Ingredients

  • 4 chicken breasts, cut into chunks

  • Olive oil

  • For the marinade:

  • 4 limes

  • 2 teaspoons fajita seasoning

  • 4 finely sliced spring onions

  • 1 big, crushed garlic clove

For the salsa:

  • 1 red capsicum

  • ½ jar roasted capsicum

  • 1 small, peeled apple

  • 4 ripe tomatoes

  • Juice from ½ lime

  • Small bunch coriander

  • For the guacamole:

  • 2 very ripe avocados

  • Juice from ½ lime

  • Grated cheese

To serve:

  • 6-8 tortillas

  • Sour cream

Instructions

  • Stir the marinade ingredients together. Put the chicken in with the marinade and cover the bowl. Soak in the fridge for at least two hours.

  • Mix all the salsa ingredients together and pulse in a food processor.

  • Mash the avocado in a bowl (children will love this!) and stir in the lime juice with a spoon.

  • Heat some olive oil in a frying pan and cook the chicken mix for 5-8 minutes until the chicken is cooked through.

  • Place all the different toppings - chicken, grated cheese, salsa, guacamole, and sour cream - into separate bowls to serve.

  • Heat the tortillas according to the pack instructions.

  • Show the children how they can choose their fillings and roll their own tortillas.

 

Salad in a Jar

This innovative idea from Hello, Wonderful will get your child completely excited about eating salads. Take them to the market to pick out their own vegetables, dressing, and more. Allow them to be as creative as they like and supervise them while they create a delicious dinner they’ll love.

 

Ingredients

  • 4 vegetables of your child’s choice (for example, carrots, peas, corn, and avocado)

  • An optional protein, such as ham or chickpeas

  • Their favourite dressing

Instructions

  1. Cut up the vegetables. Have your child cut up softer foods with a butter knife or child-friendly scissors.

  2. Lay all ingredients out on a platter so they’re readily visible.

  3. Start layering the salad into a mason jar with the dressing first.

  4. Layer from the heaviest foods to the lightest.

  5. Put the salad in the fridge.

  6. Before serving, shake up the jar.

 

Pesto Zucchini Noodle and Edamame Salad

Here’s another special kid-friendly recipe from our very own dieticians at The Biting Truth! The children will love to help spiralise the zucchinis, while the dish itself can be knocked up (with their help) in a matter of minutes. This recipe serves two people.

 

Ingredients

For the zucchini noodles:

  • 4 zucchinis

  • 1 diced avocado

  • ½ cup shelled edamame beans

  • ¼ cup pine nuts

  • Salt and pepper to season

For the pesto sauce:

  • 2 tablespoons roasted pine nuts

  • 2 tablespoons grated parmesan cheese

  • ¼ cup olive oil

  • 1 small lemon

  • 1 cup chopped kale

  • 2 cups chopped basil

  • 1 clove chopped garlic

  • Pinch of salt

 

Instructions

  1. Mix all pesto sauce ingredients in a food processor. You can change the texture with lemon, water, or oil.

  2. Spiralise the zucchinis.

  3. Cook edamame beans according to the packet instructions (if they’re frozen).

  4. Heat the pine nuts in a frying pan over medium heat for 4-5 minutes until golden.

  5. Mix zucchini noodles, pine nuts, diced avocado, and edamame beans.

  6. Mix the pesto sauce through the salad and add your seasonings.

 

Only About Children Embraces the Nutritional Needs of Your Child

At Only About Children, we strongly believe in the vital role good nutrition plays in your child’s physical and mental development.

Encourage your child to learn to cook with the five food groups so they understand more about what they’re putting into their growing bodies.

 

Our belief in good nutrition informs our own on-campus menus. Our accredited nutritionists create wholesome menus that are then prepared daily by an in-house cook. These 4-week rotating, fresh menus are based on seasonal produce and account for your child’s nutritional and energy needs.

 

If you’re not sure about the nutritional needs of your child or you want to know more about our early childhood education program, you can contact us any time.