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Convenient and healthy kid-approved recipes

We all know that it’s best to offer up a variety of nutritious foods for optimal growth and development of our children. However, getting our kids to chow down on these foods can sometimes feel like a battle of wits, leaving both parents and children frustrated. 

Never fear: we’ve compiled a handful of kid-approved recipes that not only hit the mark nutritionally but are also affordable and convenient to whip up on a busy weekday night.

When it comes time to get into the kitchen and prepare a meal, it might surprise you just how much your kids would be willing to help, given the opportunity. Not only is it great bonding time, but chances are also good that once they see the result of all their hard work, they’ll be more inclined to gobble it up!

Read on before heading into the kitchen, and get ready for some smiles and clean plates from the kids and kids-at-heart in your household.


Yogurt Breakfast Pops

Yogurt Breakfast Pops
Hidden Vegetable Mac & Cheeze

Here, the perennial kid-favoured mac and cheese gets a plant-based makeover. One of the key ingredients in this recipe is cauliflower. This standout superfood is all the rage at the moment, and for good reason. Cauliflower is rich in glucosinolates, sulphur-containing compounds with potent antioxidant properties.

Monster Mash Shake

This two-tone shake is a fun and nutritious pick-me-up any time of day. Spinach is a functional food hero thanks to its diverse nutritional composition that promotes health beyond basic nutrition. Beetroot not only provides an eye-popping colour but also lends a good source of fibre to this drink, which, in turn, contributes to a healthy digestive tract.

Sweet Potato and Refried Lentil Tostada

These tasty tostadas make a great meal any time of the day. Sweet potatoes contain a good amount of fibre and antioxidants that have been shown to contribute to a healthy gut. Lentils are a great source of polyphenols, which have strong antioxidant and anti-inflammatory properties.

Quinoa Crusted Salmon Sticks

Dippable finger foods always go down a treat with kids, and these fish sticks are no exception. Salmon is a nutritional powerhouse that, among other benefits, is a wonderful source of omega-3 fatty acids and protein, both of which you must get from your diet. To complete this meal, try serving the fish sticks and zesty yogurt sauce alongside roasted sweet potato wedges or celery and carrot sticks.

Chocolate Brownie Batter Dip

As indulgent as it sounds, this dip is loaded with nutrient-rich functional foods that help support a healthy immune system. Black beans are a great source of protein and fibre, while raw cocoa powder contains compounds that have been shown to have antioxidant and anti-inflammatory effects on our bodies.

First bites

Our food preferences are shaped over our entire life. Genetics, culture, memory, and early feeding patterns all contribute to our palate preferences. One of the key times in which we develop our preferred tastes is during the transition from a liquid diet to a solid diet as babies. 

Being repetitively exposed to a variety of textures, tastes, and flavours during this time helps us to accept these flavours when we’re older. This, by no means, indicates that we can’t learn to love new flavours later on; it may just take a little creativity, a few more tries, and a bit more patience.




Saffron Pasta with Lobster

Many of us have heard stories of bygone days when lobster was considered poor man’s food. Now the price of lobster makes it a special occasion treat, no longer something fishermen use as bait or garden fertilizer, which is all the more reason to avoid waste and use it entirely — antenna to tail. Ask your fishmonger to choose females for this recipe, only the female lobsters will have the roe (eggs) needed to flavor the butter for the sauce. (Raw lobster eggs are dark green and called roe, when the eggs are cooked they turn red and are called coral.) Making fresh pasta is easier than you think. If you’re not ready to take the leap, substituting your favorite dried pasta will still yield delicious results. This recipe requires you to work with live lobsters in order to get the roe and extract the maximum flavor from the shellfish. If this is something you object to, I encourage you to skip this recipe.