Quick, Healthy, & Savory Recipes Your Children Will Enjoy

As a parent, you already have a lot on your mind. You may tumble on staying consistent with your goals and struggle with time management. Depending on the age of your children, schedules can turn into a nightmare.

Some great resources and articles help you navigate parenthood; 5 Key Tips for Running While Pregnant, Nine Steps to More Effective Parenting, Positive Parenting Tips, and more.

Rarely, however, do websites dive into the difficulty of setting aside time to cook meals. Preparing homecooked meals adds to the pile in your to-do list.

With so many resources and cookbooks that break down complex recipes, you may want to test your abilities by starting with the most uncomplicated.

Why not make your meals easy and delicious but also healthy and nutritious? Here are some recipes for breakfast, lunch, and dinner you can cook on short notice. Use it as a guide and experiment with different seasonings and other alternatives.

Breakfast:

Without a doubt, breakfast is the most important meal of the day. Research demonstrates the foods that start our day can either brighten or dim people’s mood. In fact, “the failure to eat something at the start of the day can have surprisingly health consequences” and experts agree an individuals mornings are about mental alertness and fueling the body. It has an impact on the activities ahead and as a parent, it’s crucial to note what children are eating before leaving for school.

Knowing breakfast factors in your child’s performance is the first step to take action. The following breakfast recipes are cheap, quick fix, and incorporate foods that will leave your children satisfied.

Oatmeal

Ingredients:

½ cup of oats
1 apple (diced)
4 strawberries (sliced or whole)
1 tablespoon peanut butter
1 teaspoon cinnamon
1 teaspoon vanilla extract (optional)

Prepare: Cook the oats at medium heat for 15-25 minutes and stir occasionally. Alternatively, microwave them for 5 minutes. Slice your apple and strawberries as desired. In a bowl, add the oats, fruit, and top off with the peanut butter and cinnamon.

Banana Spinach Smoothie

Ingredients:

1 medium frozen banana
2 large handfuls of spinach
2 tbsp chia seeds
1 teaspoon cinnamon
½ cup almond or soy milk (or any other plant-based milk)
Frozen berries (optional if you wish your smoothie to look less green and be more on the sweet side)

Prepare: You will need to drop all of your ingredients in a blender and serve the smoothie in a glass of your choice. Have it as breakfast or in-between your meals.

Banana Pancakes

Ingredients:

1 large ripe banana
½ cup berries (blueberries, strawberries, raspberries, blackberries, etc.)
½ cup oatmeal
½ cup almond milk
1 teaspoon vanilla extract
1 teaspoon baking powder
¼ teaspoon salt
1 tablespoon maple syrup/ honey

Prepare: Blend all of the ingredients together until the batter is smooth. Choose the type of oil to brush in a pan and add the batter. Wait until the edges turn brown, flip, and repeat on the other side. Repeat the process until the batter is gone. Top your pancakes with nuts, berries, maple syrup/honey, or butter.

Lunch:

Oh, boy. Lunch comes around and kids are just famished. They can be craving anything leaving you to resort to a peanut butter and jelly sandwich. Instead of giving yourself a headache with complicated meals, try these recipes out. Break your routine. Most of the recipes ahead take little to no effort. The best perk is that you will be saving time without having to sacrifice nutritious foods.

Pesto Noodles Bowl

Ingredients:

1 medium zucchini (diced)
1 onion (diced)
1 broccoli head
1 medium carrot (sliced)
salt and black pepper
½ avocado (sliced)
5 oz soba noodles
arugula pesto

Prepare: While you cook the soba noodles as instructed in its package, chop the broccoli head into small florets. Once the soba noodles are drained, set them aside. Add the broccoli, zucchini, onion, and carrots to a pan ad cook for at least 10 minutes. Stir the ingredients frequently and season with black pepper and salt. Place all of the ingredients in a bowl and mix with the arugula pesto. Top it off with avocado slices and enjoy.

Veggie Bean Wrap

Ingredients:

2 whole-wheat tortillas
½ cooked beans
1 handful spinach
1 medium bell pepper (sliced)
Shredded lettuce
½ avocado (sliced)
4 mushrooms (sliced)
1 medium tomato (sliced)
ranch, honey mustard, or spicy sauce

Prepare: Heat your whole-wheat tortillas or keep them at room temperature. Once you have all of your ingredients, put them on the tortillas, and add some ranch, honey mustard, or spicy sauce. Wrap the tortilla carefully, making sure the ingredients don’t come out. Serve on a plate, make some fresh salad if desired, dig in.

Tofu and Quinoa Bowl

Ingredients:

½ cup quinoa (cooked)
¼ cup pistachios (chopped)
Sesame seeds
5 kale leaves
1 handful spinach
½ avocado (sliced)
tofu (cooked and prepared)
dressing (olive oil, ranch, spicy sauce, lemon juice, etc)

Prepare: Simplistic and delicious. Preparing it will take less than 15 minutes. Assemble your ingredients in a bowl and add the dressing of your choice. Feel free to add more vegetables, substitute an ingredient, or get inspired to create your own quinoa bowl.

Dinner:

If you prefer lighter meals, this is the section for you. But if you like your dinner to be heavier than your lunch, swap the list accordingly. Adjust this guide to serve your preferences, schedule, and lifestyle.

The majority of the ingredients have alternatives. For instance, if dislike the taste of almond milk, replace it with soy milk. Otherwise, you could also dairy milk.

For anyone allergic to certain vegetables or fruits, find a tasty substitute with a similar flavour. Take blueberries, for example, raspberries, strawberries, and blackberries could easily be the better option. The trick is to know your family’s preferences and diversify their palette.

Chickpea Salad

Ingredients:

2 ½ cups chickpeas (cooked and drained)
½ avocado (sliced)
¼ cup red onion (sliced)
½ cup fresh parsley
¾ green/red bell pepper (diced)
2 cups grape tomatoes (sliced)
2 cups cucumber (diced)
dressing (olive oil, ranch, spicy sauce, lemon juice, etc.)

Prepare: All you need is to grab a bowl, mix all of the ingredients together, top with avocado slices, and pour your favourite dressing. For a healthier option, choose a spicy sauce or lemon juice rather than ranch.

Mediterranean Bowl

Ingredients:

½ cup brown rice (cooked)
1 clove garlic
½ cup almonds
1 cup kale
fresh basil
hummus
olives
2 tomatoes (diced)
¼ teaspoon salt
Dressing (olive oil, ranch, spicy sauce, lemon juice, etc.)

Prepare: In a bowl, add all of the ingredients, mix to combine, and get ready to top with a dressing. As with the chickpea salad, you’ll have to reserve less than 15 minutes to prepare this meal. It takes only beginner experience, and the ingredients are easily replaceable.

Tofu Soup

Ingredients:

1 extra-firm tofu (350 mg)
1 carrot (sliced)
1 celery (sliced)
1 cup kale (chopped)
½ teaspoon ginger
6 cups vegetable broth
2 cloves garlic (minced)
2 cups pasta (cooked)
2 tablespoons soy sauce
2 tablespoons olive oil

Prepare: Cook the desired pasta following the instructions of its package. Grab a bowl and mix the soy sauce with the cubed tofu. In a pan, add the olive oil and later the tofu. Sauté the tofu until it’s brown on both sides. Move the tofu to one side of the pan, add the remaining olive oil and cook minced garlic for at least 1 minute.

Add all other ingredients occasionally stirring for 3 minutes. Later, add the vegetable broth and let it simmer for 5 minutes. Be sure to keep the soup and pasta apart until you are prepared to serve them.

Now, if tofu seems too bland or has never been part of your diet, replace it with chickpeas or peas.

The key to a tasteful tofu soup is to season it, so don’t be shy to add more flavour.

What To Avoid

The priority is your children’s health. The recipes above are healthy and are a helping hand to move away from foods low in protein, minerals, and vitamins.

Sure, cereals, granola bars, and bags of chips are quick, easy-to-buy snacks. But are they wholesome foods that nourish one’s physical and mental health?

To achieve a balanced diet, including fruits and vegetables in meals is crucial. Make your children’s plate colorful with nuts, seeds, vegetables, fruit, legumes, grains, and other essentials.

Most of all, remember you are a parent and a human. There will be hiccups and slip-ups along the way but there is no reason to stop trying. Parenthood is hard, messy, and exhausting.

Hopefully, these recipes will be a headstart on the long journey ahead.