5 easy, healthy and nutritious recipes to feed your kids dinner.

Family dinners are usually done in a hurry. After school, extracurricular activities, homework, and the accumulated fatigue of the day, preparing something quick, healthy, and kids will love can become a small daily challenge. However, with a few basic ingredients and a little planning, you can make dinner in just minutes without resorting to processed foods.

Many families agree that it is not the cooking that makes dinner the most complicated, but the arrangement and fatigue. Some habits can make a difference. Planning your weekly menu eliminates the need for last-minute improvisation and reduces your consumption of ultra-processed foods. Having pre-washed and cut vegetables such as carrots, zucchini, spinach, and broccoli will greatly speed up the preparation. Overcooking allows you to use leftovers the next day without additional effort. Involving children in simple tasks like washing tomatoes, mixing ingredients, and setting the table will help them better accept new dishes and turn dinner into a more participatory time.

These five suggestions cook in less than 20 minutes, provide important nutrients for growth, and have flavors and textures that are typically well-received by young children.

1. Mini chickpea burgers with vegetables (15 minutes)

Legumes continue to be a concern in many households, especially among children, who often reject their texture when served in traditional stews. By making mini burgers, you can incorporate them into your dinner without any hesitation.

This dinner provides plant-based protein, fiber, and vegetables without sacrificing the appeal of the dish. It’s small so it’s easy to eat. This dish combines slow-absorbing carbohydrates with high-quality protein and healthy fats. It’s as easy as opening a jar of commercial sauce, but much more nutritious.

Ingredients (for 4 mini burgers):

Preparation:

Lightly mash the chickpeas with a fork to form a homogeneous dough, then mix with the grated vegetables and eggs. Make small hamburgers and brown them on both sides in a frying pan with olive oil. Serve with mini brioche-type whole wheat bread or with cherry tomatoes and natural yogurt as a mild sauce.

2. Whole wheat pasta with express tomato and tuna sauce (12 minutes)

Pasta is one of the most acceptable foods for children, but its nutritional value can be greatly increased if you replace the refined version with a whole grain version and serve it with a quick homemade sauce.

material:

Preparation:

While the pasta is cooking, lightly sauté the minced garlic in a frying pan with a little oil. Add crushed tomatoes and simmer for 5 minutes. Add the drained tuna, mix well, and turn off the heat. When the pasta is ready, mix it with the sauce and add fresh chopped basil.

3. Spinach and fresh cheese roll omelette (10 minutes)

Traditional tortillas are a staple in every household, but you can make them more nutritious and appealing with a few variations. The best thing to do is incorporate leafy greens and turn them into manageable bread rolls.

This is a very quick and applicable recipe. If you don’t have spinach, chard, kale, or leftover roasted vegetables will also work. Cheese provides calcium and a creamy texture, making it perfect for children who have a hard time accepting the taste of vegetables.

material:

Preparation:

Quickly fry the spinach in a frying pan with a few drops of oil. Beat the eggs with salt and oregano, add the spinach, and mix to make a thin French omelet. Before folding, spread the cheese on top, roll it and cut it into small cylinders.

4. Pumpkin and apple with quick cream topping Crispy (20 minutes)

The trick to helping children better accept cream is to play with contrasts in taste and texture. The combination of pumpkin and apple provides a natural sweetness and is usually very popular.

Comfortable and light, it’s perfect for cool nights. Including fruit in flavorful dishes is an effective resource for introducing new flavors without being rejected. The chicken provides lean protein, the avocado provides healthy fats, and the veggies complete the dish without heavy seasoning that even kids can enjoy.

material:

Preparation:

Fry the onions in a small saucepan, add the chopped pumpkin and apples, cover with a glass of broth or water, cover and cook for 12-15 minutes. Blend until a fine cream is obtained. Serve with 1 teaspoon yogurt. topping Crunchy.

5. Chicken and vegetable quesadillas with soft guacamole (18 minutes)

The word “quesadilla” may sound like fast food, but it’s a very versatile base that you can easily add vegetables or lean protein to. Made healthy by using whole grain tortillas and an appropriate amount of cheese.

material:

Preparation:

Stir-fry the chicken with the chopped vegetables. Spread the mixture onto the tortilla, cover with a little cheese and close with the other tortilla. Brown both sides until the cheese is melted. For the guacamole, mash the avocado with a squeeze of lemon and salt. Serve as a dipping sauce.