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Feeding our children is a key piece in their growth and development, and as parents, we know that every bite counts. But finding meals that are both healthy and appetizing for little ones, especially if they are selective (ahem, picky) with your tastes, it can become a real challenge. It is not an easy task.

That is why we have prepared a selection of recipes that are not only varied and nutritious, but also attractive to children. With these ideas, you can keep your children interested in their plate, without sacrificing the quality or nutritional value of their meals. Get ready to enjoy family meals without battles!

Vegetable dishes for children

Discover creative and fun ways to present vegetables so that children not only eat them, but enjoy them.

Zucchini rolls stuffed with vegetables and cheese

If there is a recipe with vegetables suitable for those who don't like vegetables… here it is. Needless to say, this is a delicious combination. The power of its filling and gratin contrasts with the softness of the freshly baked zucchini.

Legume recipes for children

Legumes full of color and flavor: here are recipes that make these protein sources favorites of the little ones.

Baked lentil and vegetable meatballs

These small balls of vegetables and lentils are a delight, an explosion of flavor. Perfect for those little ones who get bored in front of a classic lentil dish.

Fish dishes for children

Eating fish doesn't have to be a fight: try these recipes that will have your kids asking for more.

Hake lasagna

This is a perfect recipe to help children who are more reluctant to eat fish, they will surely love it.

Healthy meat and chicken recipes for children

Meat can be healthy and delicious. Here you will find recipes so that your children can enjoy these proteins in a healthy way.

Chicken nuggets with spinach

I assure you that these chicken nuggets fly, they are snacks that are a great success among the little ones at home, and also those who are not so children.

Eggs

Eggs are versatile and nutritious. With these recipes, your children will see eggs as an exciting and delicious food.

Asparagus omelet with ham

It is a very easy recipe to prepare, as well as healthy and tasty. You can prepare it only with asparagus, although the ham gives it an excellent flavor point. It is an ingredient that transforms everything it is included in.

Rice and pasta dishes for children

Rice and pasta are the favorites of many children. These recipes will give them a healthy twist.

Rice with vegetables

This is a dish that uses the vegetables that we have cornered in the refrigerator and that we don't really know what to do with. With a few small kitchen touches you will have a creamy rice worthy of a professional cook.

Healthy homemade sweets

Respond to your children's sweet tooth in a healthy way with these recipes for homemade sweets that do not contain added sugar.

Oatmeal and banana cookies

We know that industrial cookies from the supermarket are not a healthy option, despite what the TV ads say. Luckily you can make homemade cookies without sugar and with healthy ingredients like these oatmeal and banana ones.

We hope that Do you dare to try some of these recipes? and incorporate it into your weekly meals. And remember that this is just a selection of our favorite recipes for children. On the blog we have many more options to inspire you!

Free recipe book for children

If you want to see even more recipes download a free recipe book for childrena PDF selection of 72 recipes that are not only varied and nutritiousbut also attractive for the children.

Can download the book in PDF for free and easily share with friends and family through WhatsApp, Telegram, email, etc. You can also print it and save it in a folder so that it is always at hand in the kitchen. We want to make your life easier!

Frequent questions

Do you have doubts about feeding your children? Here we answer the most common questions to help you with your meals.

What can be given to children for food?

The Spanish Association of Pediatrics recommends in its nutrition manual:

• More than half of the daily energy needed should come from carbohydrates. Ideal foods should provide both complex carbohydrates (starches) and fiber: bread, rice, pasta, potatoes, legumes, vegetables, fruits and nuts.
• A balanced diet should include 10-15% of proteins of high biological value with 65% of animal origin: meat, fish, milk, eggs and dairy products.
  • Some are recommended three or four servings a week lean or white meat (chicken, turkey, rabbit, pork loin or fillet, beef fillet, and leg of suckling lamb)
  • fish three to four times a weekof which one or two should be oily fish.
  • Regarding eggs, alternate their consumption with other sources of protein (fish, meat or legumes), with a frequency of 3-4 servings per week.
  • To meet the recommended calcium needs, it is recommended that children take two to three servings of dairy products a day; It is advisable to diversify your consumption and not focus solely on milk.
• A daily intake of fats is necessary, preferably monounsaturated and polyunsaturated: olive oil, sunflower oil, oily fish, avocado, hazelnuts, peanuts, almonds, walnuts, etc.

What is a healthy menu for a child?

Following the instructions of the Spanish Association of Pediatrics, an example of a healthy menu for kids could be:

• Breakfast: a glass of whole milk, a piece of toast with olive oil and fruit.
• Midmorning: a whole wheat bread sandwich with sugar-free peanut butter.
• Meal: a plate of pasta or rice with meat and vegetables, or a plate of legumes with meat, and a portion of fruit.
• Snack: an unsweetened yogurt and a fruit.
• Dinner: a plate of lean meat, fish or eggs with a side of vegetables or salad, a fruit and a glass of milk before going to bed.

What foods should I not give to my children?

• Sugar, honey, jam, cookies, industrial pastries, candy and other confectionery products.
• Sugary or energy drinks, coffee or tea.
• You should avoid the consumption of fatty meats, fast food, butter and margarine, hydrogenated industrial foods, processed foods, industrial pastries and foods rich in palm and coconut oil due to their trans fat content.
• Foods with a lot of salt: chips and other bagged snacks, crackers, processed foods…

Categories: Recipes for children