Healthy Kids Meals for Better Toddler Nutrition

Sometimes even with wonderful recipes it is hard to getting kids to eat healthy. Keep trying, it take the average child up to 14 food introductions before they really decide if they like a meal or particular food.

Baby Food Doctor toddler nutrition
Healthy Kids Meals on this page
• Veggie Packed Enchiladas
• Thai Coconut Rice
• Crunchy Chicken Nuggets
• Acorn Squash “Mac & Cheese”
• Veggie and Goat Cheese Frittata
• Sweet Ginger Carrots and Apples
• Taco Tom
• Chicken and Acorn Squash Nuggets
• Green Baby Sandwich
• Turkey Q Meatballs
• Confetti CousCous
• Avocado Toast

Veggie Packed Enchiladas
(soy and gluten free, vegetarian option)

I grew up eating enchiladas every week, at the local Mexican restaurant, Senor T's. I know now that they they were not healthy, but they sure tasted wonderful. Here is a healthy meal option which is sure to please the enchilada lover in your house!

Toddler nutrition with veggie enchiladas
• 1 green bell pepper
• 1 medium sweet potato
• 1 med onion
• 2 cups of your favorite tomato based salsa
• 2 cups of shredded cheese
• 12-14 corn tortillas – depending on how to stack your enchiladas
• Salt and pepper – to taste
• 1 tsp minced garlic – about 2 cloves
• 1 tbsp high heat cooking oil (coconut, canola, almond)
• Cooking spray
• 2 cups chopped cooked chicken or turkey - easy to use rotisserie or leftover chicken/turkey (optional)

• Preheat oven to 400 degrees
• Cut onion and pepper into thin strips
• Peel sweet potato and shred with a cheese grater
• In a large skillet, heat oil and sauté onion and pepper for 3-4 minutes – until just soft
• Add garlic, salt and pepper and mix well
• Mix in shredded sweet potato and continue to sauté for 5 min or until the potato is soft
• In a glass 9x13 baking dish, spray the bottom with cooking spray to prevent sticking
• Layer bottom with corn tortillas
• Add 1/3 of the veggie mixture (and optional meat) and a sprinkle of cheese
• Add another layer of tortillas and top again with 1/3 veggie mixture (and optional meat) and sprinkle of cheese, repeat one additional time
• Add a third layer of tortillas for the top of the dish
• Top with the salsa, ensuring all parts of the top tortillas are covered, and remaining cheese
• Cover with aluminum foil
• Bake covered for 30 min in a 400 degree oven
• Remove cover and continue to bake for an additional 10 minutes or until the cheese on top is bubbly.

Thai Coconut Rice with Sweet Potatoes and Pears
(dairy, soy and gluten free)

Makes enough for a family of 4 (including baby)

healthy kids meals thai rice
• Organic Brown Rice (2 cups cooked)
• Organic Stir Fry Vegetables (3 cups fresh or 1-2 bags of frozen)
• Organic Chicken (about 1 lbs)
• Soy Sauce (about 3 Tbsp)
• Ginger (1Tbsp)
• Garlic (1tsp crushed or 2 cloves)
• Olive Oil (drizzle)
• Coconut Milk – Full Fat, not the lite version (1 - 16oz can)

• Marinade cubed chicken in olive oil, ginger and 1 Tbsp of the soy sauce and garlic.
• Stir fry chicken in wok and when cooked add veggies.
• Continue to stir fry until veggies are soft and brightly colored.
• Add cooked rice to wok
• Add remaining soy sauce and coconut milk to the rice/veggie/chicken mixture.
• Heat through for about 5 min.
• Add to bowl and garnish with cooked sweet potato and pear spears.

Crunchy Chicken Nuggets
Makes 15-20 nuggets

healthy kids meals
• 2-3 organic chicken breasts
• 1 ½ cup Kashi GoLean Cereal
• 2 Tbsp seasoning salt (I like Tastefully Simple’s brand)
• ½ cup milk (rice or coconut work well with this recipe)
• 2 Tbsp olive oil or butter• High heat cooking spray - canola works well

• Preheat the oven to 400 degrees
• Using kitchen shears or a sharp knife, trim the fat off the chicken breasts and cut in to desired sized chunks
• Place the chicken chunks into a bowl with the rice milk and let stand until all pieces are covered and wet.
• In a food processor combined the cereal and seasoning salt. Process into crumbs.
• Place crumbs in a shallow bowl
• On a edged baking sheet or pyrex dish, coat the bottom with the olive oil or melted butter
• Take each piece of wet chicken and dredge in the crumb mixture
• Place on the baking sheet
• Using a cooking spray, lightly spray the tops of the nuggets, this will ensure maximum crispiness.• Cook for 20min or until the thickest chicken piece is done all the way through
• For easy browning of the top of the nuggets, switch the oven from bake to broil and cook for an additional 5 min. Watching carefully to ensure the nuggets do not burn.

Acorn Squash “Mac and Cheese”

This healthy kids meal recipe is a spin on an universal kid favorite. Most kids LOVE mac and cheese, but it unless you have some great sides to go with it you are missing some valuable nutrients for the meal.
This is a great recipe which will add nutrient vegetable and spices all while cutting down on the saturated fat from hard cheeses. This particular recipe is also free of COW dairy. Some children (and adults) who cannot consume cow dairy will have better success with goat dairy.
This toddler food recipe will is also perfect as a freezer meal, especially in single serving containers. Defrost for a quick and easy lunch or dinner.

healthy kids meals
• 1 pound pasta (of your choice, gluten free works well with this recipe)
• 2 small acorn squash
• 2 Tbsp olive oil
• 1 medium onion
• 1/3 cup fresh basil – washed and chopped
• 1 tsp salt
• 1 Tbsp coconut oil
• 1 cup soft goat cheese
• 1-2 Tbsp rice milk (original and unsweetened)
Please note: the last 3 ingredients can be replaced with one cup of heavy cream if cow dairy is not a concern for your family

• Cut squash in half and onions is quarters, drizzle with olive oil
• Place squash cut side down in a baking dish, surround with the onions and cover with aluminum foil
• Bake at 400o for 30-40 min or until the squash is tender
• Cook the pasta according to package directions
• In a small sauce pan melt coconut oil, add goat cheese and allow to melt – stirring consistently
• Add rice milk until desired consistency
• Remove the squash flesh from the skin and place the flesh in the food processor with the onion, salt and basil – puree until smooth
• Slowly add the melted goat cheese mixture while continuing to puree until you have a smooth sauce
• Toss the squash/cheese mixture with the pasta and serve this delicious healthy kids meal

Veggie and Goat Cheese Frittata
You know the evenings when we get home from work, you forgot to thaw meat for dinner and your hungry kids are looking at you impatiently.
Is this a time to call for a greasy pizza? NO!
Try this easy dinner, it is packed with protein and veggies and will be ready in minutes.
Gluten and Soy Free

Toddler Nutrition
• 1 tbsp olive oil
• 2 zucchini squash – sliced
• 1 medium onion – sliced
• 1 tomato – cut in chunks
• 2 handfuls of fresh spinach
• 5-6 large eggs (depending on family size)
• ½ cup soft goat cheese (or any other shredded cheese you have on hand)

• In a large skillet, heat the olive oil over medium high heat
• Add the thinly sliced onion and squash
• Sauté until soft
• Add the tomato – cut into chunks
• In a bowl beat eggs and combined with cheese
• Pour egg mixture over the veggies
• Add the handfuls of spinach
• Cover the skillet to allow for the steam to cook the eggs
• Reduce the burner heat to medium and let stand for 10 min or until the eggs are cooked through
• Remove from heat and cut into wedges and serve with your choice of whole grain or gluten free toast

Sweet Ginger Carrots and Apples
Dairy, Gluten and Soy Free
Serves: 2 adults and 2 children

toddler food - ginger carrots
• 4-6 whole carrots
• 2 apples
• 1 tsp ginger paste
• Pinch of salt
• 1 Tbsp brown sugar or honey
• Olive oil

• Wash, and chop apples and peeled carrots
• Place in sauce pan with about 1 inch of water and a pinch of salt
• Bring to a boil and cover
• Steam the carrots and apples until they are softened
• Drain the water and drizzle with olive oil, stir to coat all the carrots and apples
• Add ginger and brown sugar
• Sauté for several minutes, stirring often
• Once all ingredients are well combined, remove from heat and serve

I recommed to always cook using stainless cookware.

Taco Tom
Gluten, soy and dairy free
Healthy kids meals can be easy when you just add a little creativity. When making tacos for the rest of the family, taking the simple step to assemble your toddler’s dinner into a face will make it much more appealing. With older children, you can let them help to make their own dinner face as a fun pre-meal activity. Serves 2 adults and 2-3 children

Healthy Kids Meals
• 2 cups cooked whole grain brown rice
• 3 organic chicken breast
• 1 medium onion
• 2 Tbsp chili powder
• 1 tsp garlic
• Pinch of salt and pepper
• 1 can of organic tomato sauce
• 1 can black beans
• 1 bunch of fresh cilantro
• 1 ripe avocado
• 1 head of romaine lettuce

• In a skillet, sauté chopped onion until soft and then add diced chicken and garlic.
• Once the chicken is cooked through add the tomato sauce, chili powder, salt and pepper, and drained black beans. Simmer on low to combine flavors.
• Wash and chop lettuce and cilantro and toss together
• Serve the chicken/bean mixture over rice, adding the avocado and lettuce as facial features
• This can be served to the rest of the family in taco shells, in tortillas or as a taco salad

Chicken and Acorn Squash Nuggets
Will make approx 35-40 quarter sized nuggets
(enough to serve and freeze for later)
Dairy and Soy Free

Another universal kids favorite is chicken nuggets. This recipes will allow you to serve a favorite as a healthy kids meal packed with vegetables and minus the preservative and fillers. Believe me when I say your children (and husband) will keep asking for more!
Healthy Kids Meals - Chicken Nuggets
• 3 organic boneless/skinless chicken breasts or 4 organic boneless/skinless chicken thighs (the thighs can be more cost effective and do provide more fat than the breasts)
• 1 medium acorn squash
• Whole grain breadcrumbs (cooking tip: breadcrumbs always come in handy, and the store prepared versions contain preservatives and other unwanted ingredients. Therefore, with every loaf of bread save and dry the end pieces and make into crumbs in the food processor. These can be kept in the freezer in a plastic container until needed)
• 1 egg – beaten
• Salt and pepper
• 1 tsp of each Parsley, Thyme and Oregano
• Olive oil

• Prepare a cookie sheet by covering with foil and drizzling olive oil on to the foil
• Preheat oven to 350
• Drizzle olive oil on the raw chicken and the cut side of the acorn squash. Sprinkle all parts with salt and pepper.
• In separate baking dishes place the chicken and squash (cut side down)
• Bake on 350 for 35-40 minutes, until chicken is cooked through and the squash is soft
• Increase oven heat to 400
• Combined the chicken and squash in the food processor with herbs
• Blend until a pliable mixture
• Spoon out even sized portions of the mixture and form into nuggets (for younger kids I recommend quarter sized)
• Roll each nugget in the beaten egg and then in the breadcrumbs
• Place on the greased cookie sheet
• Bake in 400 degree oven for approx 20-25 minutes, flipping once to ensure both sides get crispy

Time saving tip for multiple recipes:
• Make the chicken and squash purees separately and freeze in ice cube trays
• When ready to make nuggets, combined chicken and squash cubes in a 2:1 ratio (6 chicken cubes combined with 3 squash cubes will make approx. 16 nuggets)
• You can also use these cubes for various other recipes and are great to have on hand

Toddler Nutrition - Green Baby Sandwich
Green Baby Sandwich
The perfect sandwich to bring on a picnic or to the pool.
Complete protein, healthy fats and a sprinkle of veggies.
(Dairy and Soy Free, Vegetarian meal)

• 1 slice whole grain bread
• ¼ ripe avocado
• 2 Tbsp plain hummus
• Several broccoli crowns

• Cut off the very tops of the broccoli to make “broccoli sprinkles”
• Smash the avocado and combine with hummus
• Spread the Humm-Avo mixture on the whole grain bread
• Sprinkle with “broccoli sprinkles”
• Fold the bread in half and cut into half
• Serve with some fruit slices of a complete lunch

Healthy Kids Meals - Turkey Meatballs
Turkey Q Meatballs
(Gluten and dairy free)

Servings: about 24-26 small meat balls

• 1 lbs organic ground turkey
• ¾ cup cooked quinoa
• ¼ cup finely chopped onion
• ¼ shredded carrots
• ¼ shredded zucchini
• 2 Tbsp ketchup
• 1 Tbsp minced garlic
• 1 Tbsp Tamari (wheat free soy sauce)
• ½ tsp pepper
• ½ tsp salt
• ¼ tsp oregano
• ¼ tsp thyme

• Preheat oven to 450 degrees
• Line a large baking sheet with foil and then grease with cooking spray (the foil is important for easy clean up)
• Mix together all ingredients until while combined
• Make mixture into evenly sized balls and place on greased baking sheet
• Bake for 15-17 minutes or until cooked through and golden brown

Serving ideas:
• As a finger food – alone they are a complete meal due to the veggies, whole grain and lean protein.
• Over noodles with marinara sauce
• Before cooking, roll into "sticks" instead of balls and then serve with your toddler's favorite dipping sauce.

Toddler Foods - Turkey Quinoa Meatballs

Confetti Cous Cous
(dairy and soy free, vegetarian meal)

Servings: 1-2 toddler servings plus side dish for up to 3 adults

• 1 red bell pepper
• 1 yellow bell pepper
• 3 large carrots
• 1 crown of broccoli
• 1 medium yellow onion
• 1-2 Tbsp of olive oil
• 1 cup cous cous
• 2 cups water or chicken broth

• In a sauce pan bring 2 cups of broth or water to a boil
• Add dry cous cous
• Cover the cous cous and remove from heat
• Let stand for approx 5 min and then fluff with a fork
• Chop all veggies into small pieces
• In a large pot, sauté onion in olive oil until soft, but still brightly colored
• Add remaining veggies, cover and let the remaining veggies steam, occasionally stirring
• Once all the veggies are soft, add the cooked cous cous and mix together.

• Cous cous can be substituted with quinoa or brown rice
• The above listed veggies can be substituted with any colorful veggies of your choice
• For additional protein, add chicken, turkey, chickpeas or black beans

Confetti CousCous

Avocado Toast

Avocado Toast
(dairy and soy free, can use a gluten free bread for toast)

• ½ Ripe Avocado
• 1 slice sprouted wheat toast
• Drizzle of olive or flax oil
• Smash avocado with a fork
• Drizzle oil on the toast
• Add smashed avocado to the prepared toast