9 Amazing Clean Eating Recipes For Kids
I always thought that as long as you are eating, you are healthy. My daughter loves to eat processed foods without us realizing how unhealthy these are. My mind changed when I saw my child being prone to on-and-off sickness despite eating regularly.
We decided to change our eating lifestyle to a cleaner one, and my daughter felt more energetic and protected even when she is outdoors. Let me share with you some of these amazing clean eating recipes for kids. I hope you will try it.
#1 Oatmeal Can Help Reduce Risk Of Asthma Attack
Oats are known as one of the healthiest grains in the world. They contain a good amount of fiber and carbohydrates, which help in the proper digestion of the body and avoid constipation.
A study from the National Center for Biotechnology Information showed that children to whom oats, wheat, rye and cereals were introduced at the age of 5 months could reduce the risk of asthma, allergic rhinitis and atopic sensitization in childhood.
Overnight Oatmeal Recipe
- 8 cups of water
- 2 cups oats
- 1/3 cup dried berries
- 1/3 cup dried apricot
- salt to taste
Mix oats, dried fruits, water and salt in a slow cooker. Turn the heat low and cook for 8 hours or overnight until creamy and tender.
#2 Butternut Squash Improves Eyesight
Eating butternut squash can pack your body with nutrients such as Vitamin A, B-complex, calcium, potassium, and iron.
Because it is rich in Vitamin A, butternut squash can help in improving your eyesight. This super food contains carotenoids that are converted to vitamin A and can help protect your retina from macular degeneration and oxidative stress.
A cup of butternut squash can already give you more than 350 percent of the recommended daily allowance (RDA).
You can add a few chunks of squash to your everyday meal.
Butternut Squash Mac and Cheese
- 1 medium sized butternut squash
- 300 grams of macaroni pasta, cooked according to directions
- 1 tablespoon of olive oil
- 2 cloves of diced garlic
- 1 small diced white onion
- 1 cup of chicken broth
- ½ teaspoon curry
- ½ cup grated Parmesan cheese
- fresh sage or thyme
- salt and pepper to taste
Bake squash at 400 degrees F for 40 minutes or until tender and skin can easily remove. Heat olive oil in a pan and cook onion and garlic to a caramelized brown. Scrape squash off the skin and place it in a food processor.
Add in onion, garlic, curry, sage, chicken broth and puree. Pour the pureed squash into a skillet and add cooked pasta. Stir in Parmesan cheese. Add salt and pepper to taste.
#3 Cauliflower Boost Brain Development
White foods are not recommended for healthy eating, but cauliflower is an exception. It is a non-starchy vegetable rich in vitamin C, vitamin K, potassium and other minerals.
Vitamin K is known to build strong bones and aid in the protection of the brain and heart. It also helps in moving calcium around the bones and teeth of the body.
Cauliflowers also contain high levels of Choline. This essential nutrient helps in the development of the brain and the production of neurotransmitters in our nervous system. It improves memory and learning and boosts cognitive functions.
Baked Cauliflower Tots
- 1 medium head of cauliflower, cut into florets
- ¼ cup white onion
- 1 large egg
- ¼ cup Parmesan cheese
- ½ cup cheddar cheese
- ¼ cup Panko breadcrumbs
- ¼ cup parsley, minced
- salt and pepper to taste
Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Add cauliflower and cook for 5 minutes, or until tender. Drain and chop with a knife or pulse for a few seconds in the food processor.
In a bowl, combine cauliflower, onion, cheeses, breadcrumbs and parsley. Add salt and pepper to taste. Spoon 1 tablespoon of the cauliflower mixture on your cooking sheet and form a shaped "tot."
Bake for about 20 minutes, turning each side halfway, until golden brown.
#4 Sweet Potato Can Improve Your Immune System
The versatility of sweet potato in the kitchen can make cooking easier for you. You can puree these vegetables, grill, bake or even steam. They can go solo or add to a meal with other ingredients.
Sweet potatoes contain iron that helps in white and red blood cell production. It also contains vitamin C and beta-carotene that strengthens our body immune response. Other minerals found in sweet potato include magnesium, vitamin B complex and potassium.
Sweet Potato Waffles
- 2 large sweet potatoes
- 3 large egg
- 1 teaspoon of cinnamon
- ½ teaspoon of nutmeg
- 2 tablespoon of coconut oil
- apple sauce for topping
Mix all ingredients in a bowl until well combined. Add a ½ cup of the mixture to your waffle maker and cook in batches. Top with applesauce before serving.
#5 Popcorn is Good for Digestion
Popcorn is a favorite snack for both kids and adult. Surprisingly, it contains healthy nutrients such as protein, antioxidants, polyphenols and calcium that are good for the body.
Eating popcorn can give your body a daily dose of whole grain fiber, which aids in the body’s normal digestion. Fiber aids in the stimulation of the smooth intestinal muscles and the secretion of the digestive juices. Consumption of about 4 cups of popcorn can give the body about 4 grams of dietary fiber.
- 4 cups of kernel corn
- ½ cup grated Parmesan cheese
- 1 teaspoon unsalted butter or coconut oil
- Cayenne pepper to taste
- Salt and pepper to taste
Heat butter in a medium pot over low heat. Add 3 pieces of kernel corns and cover. Shake the pot once in a while. Once the kernels have popped, take the lid off and carefully add the rest of the corn. Cover the pot and shake very few seconds.
Allow the kernels to pop until you can count full 5 seconds in between pops. Immediately remove the lid and pour popped corn into a bowl. Toss Parmesan cheese and add cayenne, salt and pepper to taste.
#6 Banana Keeps the Heart Healthy
According to a study , about 10% of the children have either prehypertension or hypertension. A higher than normal blood pressure in children can lead to chronic diseases such as heart failures, heart attacks and stroke.
Consumption of bananas can give your body the needed nutrients to keep your heart at a healthy state. One example is potassium, a mineral that helps in keeping the heart beating. Potassium helps in the smooth and regular flow or electrolytes in the body thus keeping your heart alive.
Also, a right level of potassium in the body can decrease sodium, found in the food we eat. Too much sodium in the body can risk high blood pressure.
- 2 medium peeled bananas
- 1 teaspoon of honey
- 1 tablespoon of chopped nuts
Blend bananas in a blender until creamy. Add in honey and blend to mix. Top with nuts.
#7 Chickpea Increases Protein Level in the Body
Chickpea is a plant-based food belonging to the family of beans and legumes. Often called as garbanzo beans, chickpea comes in different colors like green, red and black.
You can have your daily source of protein by adding chickpeas to your meals. Half a cup of chickpeas can give you 15 grams of protein supplement.It can be a good alternative to meat when it comes to your protein needs especially for vegetarians.
Protein mineral is essential to keep our bodies more active and vigorous. Deficiency in protein can lead to muscle exhaustion, poor skin, fatigue and cardiovascular disorders. Protein provides the necessary calories needed to for the body to have more energy every day.
- 1 can of chickpeas
- 1 tablespoon of lemon juice
- ¼ cup olive oil
- 1 teaspoon of cumin
Blend all ingredients in a food processor until creamy and smooth. Serve with pita bread or chips.
#8 Avocado is a Good Source of Unsaturated Fat
Your body needs a good amount of fat in the body not just for energy but also for the fatty acids it contains. Fatty acids include oxygen, carbon and hydrogen.
There are two types of fat, unsaturated fat and the saturated fat. What you need is the unsaturated fat found in whole food ingredients such as avocados.
Unsaturated fats can do wonders in a child’s body such as vision and brain development. These can also improve blood lipid profile, which reduces cholesterol level and lower the risk of heart diseases.
Avocado Sandwich Spread
- 3 ripe avocados
- lemon juice from 1 lemon
- 1 clove of garlic, minced
- salt and pepper to taste
Mash avocados until creamy and smooth. Add lemon juice and garlic. Season with salt and pepper to taste.
#9 Blueberries Helps in Fighting Urinary Tract Infection
Blueberries are indigo-colored fruits rich in vitamin C and antioxidants. They can be eaten raw and ripe as fruit or added to your salad, smoothie and bread.
One of the benefits of blueberries is reducing the risk of urinary tract infection. This super fruit includes antibiotic properties that stop the growth of E-coli bacteria along the inner walls of the urinary tract.
- 1 cup frozen blueberry
- ½ cup milk
- ½ cup yogurt
- 2 teaspoon of honey
Blend all ingredients until frothy. Serve immediately.
Did you enjoy reading the recipes above? Keeping these recipes on hand helped me make healthier choices for my family. I can cook these meals for my kids any time of the day.
I would love to know your thoughts about the recipes. Share with me your experiences below at the comment. If you enjoyed the list above, please share them with your friends.