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Kid-Friendly Ways to Eat Super Foods

Kid-Friendly Ways to Eat Super Foods

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Pack these super foods into your diet without any trouble from your kids

Eating healthy can be tough for adults, but for kids, it can seem nearly impossible. With their limited palates and penchant for pizza and fries (not to mention chicken nuggets), kids aren’t exactly salad lovers. But with a few clever recipes, you might be surprised at how simple healthy family eating can be, for adults and kids alike.

Read More: Kid-Friendly Ways to Eat Super Foods Slideshow

Forget salads, and there's no need to hide healthy foods in macaroni and cheese, or add them to pizza or spaghetti. Instead, turn beets into colorful beet hummus, mash up avocados to make avocado toast, and add a dollop of Greek yogurt instead of sour cream.

You'll forget about adding tons of cheese to make these appealing to your kids; these vibrant, healthy recipes are sure to be crowd-pleasers, with options for breakfast, lunch, and dinner.

— Brooklyn Supper, Babble

Mild cod gets brushed with Dijon mustard, then topped with crushed cornflakes in this quick and easy fish recipe the whole family will enjoy.

Jennifer Levy / Getty Images

There's nothing like Old Bay seasoning to wake up a fish dish. And it really delivers something special to these salmon patties. You can use either canned salmon, leftover cooked salmon or the salmon in airtight pouches (no bones) for these patties. If you want to use fresh salmon, check out these fresh salmon patties.

Oven-baked chicken fingers with chipotle-honey mustard

Mitch Mandel and Thomas MacDonald

Chicken fingers are the epitome of picky eater food! Most picky eaters can stomach a plate of chicken fingers, so make your own version of them at home with this easy recipe. If your picky eater likes dipping sauce, you could also make this chipotle honey mustard for dipping.

Chia Seeds

Rich in Omega-3 fatty acid, fiber, protein, iron, calcium, and antioxidants, chia seeds are a great addition to any child’s diet.

Have you ever made chia seed pudding? It’s ridiculously simple to make and delicious. It is similar to overnight oats, and there are so many ways to switch it up with honey or fresh berries. Check out this kid-friendly recipe:

Any bread-loving toddlers out there? Just kidding, I know that’s every toddler. Here is an awesome recipe for chia seed jam:

Benefits of Spinach for Kids

Regardless, we all know spinach should be in our family’s diet. It brings so much to the table, we’d be remiss not to attempt at least occasionally to get it into our kids.

We all know that spinach is good for littles . The USDA tells us they are packed with vitamins and nutrients.

Vitamins A, C, E, K and folate packed spinach ensures improved immunity and a strong, healthy body.
Antimicrobial properties can help with digestion and other tummy bugs.
Fiber helps keep little bellies regular and fuller longer.
Iron, potassium, and calcium mean that little brains will get the nutrition they need for improved brain development.

All of these and so many more are reasons we should make the effort to find kid-friendly spinach recipes.

The problem is, with a bright green color it can be incredibly difficult to hide the vegetable in food to get it in the pickiest eaters.

Lucky, as always – I’ve got you! I’ve tested the best spinach recipes for kids with my own picky eaters and I’m coming at you with the best of the best. With these recipes, your kids will not only eat spinach, but they’ll be asking for seconds.

Walnuts provide antioxidants and an essential fatty acid, alpha linolenic acid, a type of omega-3 fatty acid. Walnuts are also a good source of magnesium -and most American’s fall short of meeting their magnesium goals. When you think walnuts, you may just think of heart and brain health but recent animal studies show that walnuts may slow or prevent the growth of some cancers. Check out these healthy kid-friendly recipes below.

Mollie Katzen’s Mac & Cheese with walnuts is the real McCoy! For maximum flavor using minimal saturated fat, be sure to use very sharp cheddar cheese in this recipe.


  • Nonstick spray for the pan
  • 1 1/2 cups low-fat milk
  • 1/2 pound whole-wheat elbow macaroni
  • 1 cup chopped broccoli
  • 1 1/2 tablespoons olive oil
  • 1 1/2 tablespoons unbleached all-purpose flour
  • 1 teaspoon dry mustard
  • A big pinch or two garlic powder (optional)
  • Scant 1/2 teaspoon salt
  • 1/2 cup (packed) grated sharp cheddar cheese (about 3 ounces)
  • 3 tablespoons grated Parmesan cheese (about 1 ounce)
  • A big dash of cayenne pepper
  • 2 slices (2 ounces) whole-wheat bread, crumbled
  • 1/2 cup California Walnuts, chopped


  1. Spray a 1-quart gratin pan or baking dish with nonstick spray and set aside. Set the oven rack high in the oven (highest rung) and preheat the oven to 350°F.
  2. Heat the milk until it is very hot (fine to do this directly in the measuring cup in a microwave, if the cup is microwave proof.) Do not let the milk boil. When it is hot, set aside near the stove.
  3. Put a pot of lightly salted water to boil. When it reaches a boil, add the macaroni and let it cook until tender. When it is tender, toss in the chopped broccoli and wait about 30 seconds, then drain the entire potful into a colander in a sink.
  4. While the macaroni is cooking, place a medium-large saucepan over medium heat. Add the oil, and use a narrow, closely-tined whisk to beat in the flour, mustard, and garlic powder. Keep whisking until it forms a thick paste (this will happen within seconds!) and then slowly drizzle in the hot milk, still vigorously whisking, so it becomes smooth as the milk is incorporated. Turn the heat to low, and switch to mixing with a wooden spoon. Keep cooking and stirring until it is velvety, thick, and smooth.
  5. Add the salt, half the cheddar, the Parmesan, and the cayenne, and stir until the cheese is fully blended. Remove from heat. Add the cooked macaroni and broccoli to the cheese sauce, also adding the remaining cheddar. Stir until all the pasta is well coated. Transfer to the prepared pan, top with the breadcrumbs and walnuts, and bake uncovered in the high part of the oven for about 20 minutes, or until bubbly around the edges and crisp on top. Serve warm. The family will love this walnut recipe for kids!

Nutrition information per serving: 350 Calories Total Fat 17g Saturated Fat 6g Monounsaturated Fat 5g Polyunsaturated Fat 6g Cholesterol 22mg Sodium 370mg Carbohydrates 35g Fiber 5g Protein 16g

If you have picky eaters who don’t like to try new foods , you won’t have to sell them on the taste of chia seeds because they have a mild, nutty flavor.


A healthy and delicious pudding is one of the best ways to use chia seeds and it makes for a healthy after-school snack or dessert.

Since chia seeds absorb about 10 times their weight in liquid , when they’re mixed with a liquid such as almond milk, they form a gel and become soft like tapioca pudding.

Chia seed pudding is also a great replacement for store-bought puddings which usually have a ton of artificial ingredients and are high in sugar.

You can add things like cacao or cocoa powder, honey or maple syrup, pure vanilla extract, and cinnamon, and top the pudding with fresh or dried fruit.


When you’re mixing pancake or waffle batter on Sunday morning, add some chia seeds. You’ll get an extra boost of protein, fiber, and healthy fats without altering any of the flavor.


You can add chia seeds into just about any recipe for quick bread, brownies, cakes, cookies, and bars.

Since I’m allergic to flax seeds, I use chia seeds instead when I make my favorite gluten-free bread recipe .


You can also use chia seeds as a substitute for whole eggs.

To replace one egg, mix one tablespoon of whole chia seeds with 3 tablespoons of water and let it sit for 5 minutes.


Kids love a little something extra and special in their meals, and chia seeds easily lend themselves as a healthy topping for yogurt and apple sauce.

You can also make yogurt parfaits with chia seeds and incorporate them into overnight oats.


Breakfast smoothies can be a great, non-sneaky way to get your kids to eat vegetables and when you blend in some chia seeds, there’s plenty of protein and fiber to fuel your kid until lunch.

You can add dry chia seeds or soak them beforehand, it’s only a matter of preference.


One of the best kid-friendly ways to use chia seeds is in ice cream. Making homemade ice cream or popsicles allows you to control the ingredients and the amount of sugar, and it saves you money, especially during the summer months when kids eat a lot of cool treats.


Whether it’s a PB&J or toast for breakfast, most kids love jam, jelly, or fruit preserves.

Yet most store-bought versions are made with ingredients like high fructose corn syrup and are high sugar.

With some chia seeds, fresh, or frozen fruit, and a bit of sweetener, however, you can make your own.


With oats, nuts, and fruit, granola is often seen as a heathy food but most types of granola are high in sugar.

Instead, make homemade granola and add chia seeds for even more protein, fiber, and texture.

25 Kid-Friendly Ground Beef Recipes

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Looking for things to make with ground beef that your kids will actually eat? Well, you've come to the right place! This collection of easy ground beef recipes features all of their favorites. From hearty ground beef casseroles to hamburger recipes that are absolutely mouthwatering, there's something for every picky eater. And with so many ideas, you can whip up a kid-friendly meal every night of the week! (The hardest part will be deciding where to start.)

One-Dish Ground Beef Recipes

When the kids come home from school and they're hungry, you've got to get dinner on the table fast! Serve up something good like our easy ground beef recipes. These one-dish recipes can be thrown together in just a flash. We guarantee that you'll love making our one-dish ground beef recipes for kids!

Vegetable Recipes For Kids

My kids love french fries. And while he certainly prefers regular french fries or sweet potato fries, the similar shape and the crunchy coating on these green bean fries are sometimes enough to get him to eat a few. When in doubt, add ketchup. Added bonus- they’re fun for kids to help make!

Kids like fun food. Kabobs are fun. Added bonus – they’ll love helping you assemble these, which makes it more likely they’ll eat a few veggies along the way!

Add some extra flavor to the veggies with a marinade. It’ll make them taste less veggie-like, which kids will love! If your kids don’t like steamed veggies, try serving them raw in a salad like this! They may like the crunch!

These can cook all day in the crockpot and be ready to serve when you get home!

Finger foods are fun! These balls are easy to make and if you serve them with a tasty dip, the kids just might look past the green color!

Kids like sweet. Most vegetables are not sweet. Caramelizing veggies adds a sweetness factor that will up their chances of being consumed!

When all other veggies fail, try sweet potatoes. Especially this way. They’re hard to resist.

Roasting carrots brings out their natural sweetness, which is enhanced with a little extra maple syrup. Pair that with bacon, which everyone loves, and these won’t last long on their plate!

Almost all kids love pizza! Swap the crust for some zucchini rounds, top with sauce, cheese and pepperoni for a home run!

Do they typically turn their nose up at things like broccoli? These nuggets can be dipped in bbq sauce, ketcup, etc which usually helps!

12. Focus on flavor.

Not all picky eaters want bland food. Some seek flavor and/or crunch, says Nicole Lidyard, R.D., a clinical dietitian at UH Rainbow Babies & Children&aposs Hospital in Cleveland. "One mom told me that her son licked her Buffalo chicken wing and he loved it," says Lidyard. If your child prefers sweetness, glaze carrots with a little honey or ketchup (try Simply Heinz Ketchup, which is made with cane sugar instead of high-fructose corn syrup). If he likes spice, season crab cakes or chicken with chili powder.

20 Kid-Friendly Fish and Shellfish Recipes to Add to Your Dinner Rotation

Let's face it: Getting kids to try a new food (with the exception of a new flavor of ice cream!) isn't always easy. And seafood may be one of the hardest things to convince children to taste, which is why we're sharing fish and shellfish recipes that were designed with little ones in mind. The following dishes, such as the Summer Smoked-Salmon Chowder pictured here, are guaranteed to be entirely kid-friendly and&mdashas a bonus for busy parents&mdasheasy to prepare.

One of the best ways to introduce something new is by building off a dish that they already love. Kids devour macaroni and cheese, so elevate their palate by cooking fettuccine alfredo&mdashit's a creamy comfort food that they're sure to enjoy. Then, mix in some shrimp and peas and they'll dig right in.

We also know that kids love anything that resembles chicken tenders, so why not give them a healthier option that introduces them to fish, such as salmon and sole? We have two recipes that your little ones will love&mdashPanko-Breaded Fish Sticks and Crunchy Panko Salmon. Both require just a few ingredients and neither needs a deep fryer to achieve the crispy exterior! The salmon is breaded and baked in the oven, and the fish sticks are breaded and pan-fried in a skillet. Serve each with a healthy side of vegetables or salad for a dish that's just as nutritious as it is delicious.

If you want to introduce your kids to a totally new type of cuisine, such as sushi, take it step-by-step. Bake salmon and roll it up with cucumbers, carrots, and avocado rather than serving them raw fish. Plus, the kids can help assemble the sushi, which engages the whole family with meal prep.

Your little ones will have no trouble finishing dinner (and getting to dessert!) with these delicious kid-friendly fish and shellfish recipes.