Healthy Recipes for Fussy Children and Teens

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Children and teens can be fussy people. When feeding a fussy eater it can be hard to ensure that they get all of the essential nutrients and vitamins into their diets to keep them in tip top health.   

Whether you are struggling at home with a child who won’t eat their broccoli, teen eating disorders, or other picky eating issues, we have some helpful recipe ideas that look and feel simple, but have a lot of great veggies and vitamins lurking inside. Try these recipes and hopefully your child or teen will start eating healthier and more nutritional meals.  

Hidden vegetable pasta  

Hidden veggie pasta is one of the classic meals you can make for a kid who won’t eat their greens. This one is packed full of vitamins and minerals and it will be disguised as a simple tomato sauce that your child will love.  

Ingredients: 

  • 2 cups chopped tomatoes

  • 2 tbsp tomato purée

  • 1 butternut squash

  • 1 bell pepper

  • 1 carrot

  • 1 sweet potato

  • 1 zucchini

  • 1 eggplant

  • 1 white onion

  • 3 cloves garlic

  • Salt and pepper

  • 1 tbsp Mixed herbs

  • 1 tbsp olive oil

  • 2 tbsp Parmesan cheese

  • 1 cup pasta of your choice

     

  • Chop up all of your veggies and place them on a baking sheet. Season with salt, pepper, and mixed herbs and drizzle with oil. Bake for 45 minutes at 200C.

  • Once cooled, add to a saucepan with chopped tomatoes, tomato puree, and a splash of water. Cook for 5-10 minutes and then blend until completely smooth.

  • Cook pasta according to packet instructions, spoon over some of your sauce, and then add some Parmesan to finish.

 This sauce can be made in large batches and frozen for 2 months. 

 Loaded chilli nachos 

Loaded chilli nachos might sound like the last meal that would be healthy - but this version is packed with protein, fibre, and healthy fats to fuel your child for the day. 

 Ingredients: 

  • 2 cups lean beef mince

  • ⅓ cup chilli con carne seasoning

  • 1 cup kidney beans

  • 1 cup black beans

  • 2 cups passata

  • 4 tbsp jalapeño slices

  • 4 tortilla wraps

  • 1 tbsp smoked paprika

  • 1 tbsp Olive oil

  • 1 cup cheddar cheese

  • Sour cream

  • 1 Avocado

  • 1 bunch coriander

  • 1 beef tomato

  • 1 lime

 In a saucepan, add your beef and cook through.

  1. Add spices and stir through. Add beans and cook for a few minutes.

  2. Chop half your jalapeño slices and add to the pan along with passata. Simmer for 30 minutes.

  3. Meanwhile, make a guacamole using half of your coriander, a full avocado, the juice of 1 lime, and some salt. Mash well and set aside.

  4. Make a quick salsa by finely dicing your tomato, adding half of the jalapeños, and half of the coriander. Set aside.

  5. To make your nachos - cut your tortillas into triangles and drizzle with oil. Add smoked paprika and bake in batches for 5-8 minutes at 180C. You’ll know they are done when they are hard but not burnt.

  6. Assemble your nachos with a layer of chips, then cheese, then spoon some chilli on top, repeat and then bake in the oven for 10 minutes or heat in the microwave for 2 minutes.

  7. Add your salsa, guacamole, and sour cream and serve.

Enjoy!

Maria Olsen