Setting some rules for the kids is essential to ensure that the kids will get the proper nutrition required for their growth and activities as the picky eater child eats limited food and has the chances of being malnourished. Always remember that if your child is involved in selecting the recipe and aids you in making it eventually your child starts enjoying the food too.
You can prepare a 1500-calorie diet for picky eaters more or less as per the activity, age, and requirement of your child.
Here I have shared some amazing and quick recipes with tips to allow your little picky and fussy eater to explore the world of fruits and vegetables in a completely different manner.
These recipes are great for moms and dads too so you do not have to make separate meals for every individual in your household. The best thing is these recipe ideas taste incredibly delicious not involving too many ingredients.
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Easy-to-make Recipe ideas to try for picky-eaters
FLAVORED MILK DRINKS RECIPES – EASY TO MAKE
Unfortunately, some kids do not like the taste of milk itself. You either end up adding Nutella or flavored milk powders – now try this refreshing drink your child this summer you are going to love.
Use one tablespoon of RoohAfza a rose syrup in a cold glass of milk. It is already a very sweet syrup, so you do not have to add sugar separately. Do not add too much syrup. Add some soaked basil seeds or chia seeds and enjoy this sweet and healthy drink. our kids are going to love the pink color and the taste.
How to get soaked basil seeds?
Soak up some basil seeds or chia seeds in water. Seeds will inflate and get soft and squishy. Now add in any type of drink to enjoy a grainy texture while you sip it.
Vanilla and Chocolate milk
Add half a spoon of Ghirardelli chocolate syrup in milk to make it a super yummy, colorful, and refreshing drink, just as quick as you want.
Add a tiny bit of green ice cream syrup to add color to milk and flavor. I’m pretty sure your little picky eater can’t resist tasting it.
Shakes are quick and completely nutritious drinks for kids that can help in providing the nutrients essential for a child’s health. The children can easily participate in making it with adults’ guidance.
It requires 3 simple ingredients: Get a cup of their favorite fruit (chopped or cubed), a glass of milk, and a sweetener of their choice, condense milk, honey, or sugar. The examples of different shakes are
- Banana Shake
- Strawberry Shake
- Blueberries and Banana Shake
- Banana and Nutella shake
- Almond shake – Soak almonds in water. Peel off almond skin and blend with milk, honey, and ice. It tastes delicious!
- Dates and banana shake
- Adding Chia seeds in any drink gives a refreshing taste and texture to both milkshakes and smoothies.
- Mango smoothie or mango lassi – blend yogurt and canned mango puree
Fruit Smoothies are another easy and nutritious drink made from yogurt. Kids can be given yogurt in disguise of their favorite fruits or vegetables or can be given flavored yogurt adding different fruit to enhance the white color of the yogurt.
Frozen Fruit Smoothies Recipes:
Recipe to make quick fruit smoothies
A peeled banana sliced and frozen, chopped cherries, strawberries or raspberries 2 cups, milk 1 cup of orange juice freshly squeezed ½ cup, yogurt (vanilla or plain) ½ cup and honey 2 to 3 tsp according to taste.
Place all the ingredients in a blender and process till smooth. Pour into your kid’s favorite glass and enjoy. In case your child is lactose intolerant or allergic to dairy products, substitute milk and yogurt with soy milk or pineapple juice.
This is the blender I use for quick and perfect smoothie texture.
Another quick way to make smoothies:
How about using store-bought frozen fruit packs?. Just add a bunch of fruit, yogurt, honey, and pineapple juice. Blend it thoroughly. And enjoy a quick and healthy smoothie with your family. Using packaged frozen fruits could save you tons of hassle of freezing fruits and then separately packing them.
Different Fruit smoothie Combos that you can try for picky eaters
1) Banana 1, Pineapple 1 cup, Mango 1 cup, Yogurt (Plain or vanilla) ½ cup, Pineapple Juice ½ cup, Spinach 1 cup
2) Berries (Mixed) 2 cups, Apple juice ½ cup, Huckle-berry yogurt 1 cup
3) Pineapple 1 cup, Orange Juice, banana 1, peach cubes 1 cup, yoghurt flavored.
4) Strawberries 2 cups, Yogurt (Strawberry), orange juice 1/2 cups, Banana 1
Healthy Fruit Snacks to try for picky eaters
Give your kids fruits cut in cubes or scooped and make a small mixed fruit platter sprinkled with salt and pepper. The list of fruits is as follows:
- Honey Melon
Baked or air-fried Veggies
Vegetables can be cut into cubes and skewed on the BBQ sticks or cut in the form of fries. Some raw veggies tastes great, however, some you need to steam or air fry.
Veggies that you can air fry and have them ready in less than 5 minutes.
Take a cookie sheet and spread desired veggies. Rub some olive oil along with salt and pepper and air fry for 4 to 5 minutes as you prefer. For extra flavor sprinkle some parmesan cheese on top.
That’s the fastest way to get yummy and delicious recipes in a few minutes that your family would love.
- Broccoli – steamed
- Brussel sprouts
Getting an air fryer is the best thing I have done for my kids and my family. Get yours now.
Gram Flour Fritters
Finely chop different vegetables like onion, spinach, potatoes, cilantro, and jalapeno pepper and add them to the gram flour mixture (gram flour and water). Add salt, paprika powder, cumin, and coriander powder. Adjust your spice level as you prefer.
Then mix it well, using a fork or tablespoon add them into the heated oil for deep frying. Fry till golden brown. You can also shallow fry them in the form of round patties.
Home-made French Fries or Potato Wedges
Slice the potatoes into wedges or into the form of french fries. Sprinkle salt, black pepper, paprika, garlic, and onion powder with parmesan cheese. Coat with olive oil. Now bake them in the oven at 400oC.
Lunch and dinners Meals for Kids
A commonly asked question about picky eaters is: do picky eaters have more taste buds?
Some kids have a strong sense of smell and a distinct sense of taste.
Here are some simple yet delicious recipes for kids who enjoy different recipes that are flavorful so they do not get bored of what’s cooking on regular basis.
Bread and Parathas
Paratha is Indian cuisine. Usually, parathas are made with kneaded dough and organic ghee which is considered very healthy and delicious.
How to make the dough at home.
If you are using a stand mixer, for 4 cups of dough, you may add 2 to 3 cups of water. and mix on a slow setting using a dough hook. your dough will be ready in 4 to 5 minutes. I like my dough to be a little softer and makes it easily manageable -also the bread turns out nice and soft.
You need a whole-wheat flour dough, add in a little bit of salt and desi ghee. Roll it in the form of round bread. You can different fillings depending on your child’s liking.
If you do not have a Kitchen aid mixer, you should have it now. That’s the best investment and saves you so much time and energy.
Filling: Sugar with a bit cardamom powder.
Minced meat Parathas
Filling: Use cooked minced chicken or beef meat flavored with black pepper, salt, and red chili flakes.
Filling: Boiled mashed potato with black pepper, salt and add additional red chilies and green chilies if your child likes spicy food.
Roll it up in butter paper for your child to enjoy it.
Rice is a staple food and a healthy substitute for bread. It is fairly easy to make. You just have to wash them and boil them in saltwater. They can be used with different gravies or fillings. It is always handy to boil some and store them in the freezer.
You can make any type of lentils. I usually cook it with a lot of spices. Feel free to adjust spices as per your taste.
Soak half a cup of lentils. Add it to the pot with 4 times more water and let it cook. You can use an instant pot to cook lentils in less time.
Add in one garlic clove, salt and pepper (black pepper or Cayenne Pepper), and turmeric. The Turmeric is anti-inflammatory and very healthy for treating different infections inside the body. You can add few slices of onion for flavor.
Let it cook for at least an hour and the water comes down to about 1/4. The consistency should be a little thicker yet runny – just the way your child likes it. Add it to the kid’s plate combined with rice and salad so they can enjoy a flavorful meal.
Rice with Chicken gravy
Rice with any type of Minced meat
This is another easy meal which is made of flour you can easily boil the noodles. Make your child’s favorite sauce and add the meat, veggies, and noodles creating a balanced meal in 20 mins. Different option include
- Noodles and Veggies
- Noodles with Meatballs and Sauce
- Noodles and Steaks
- Mac and Cheese
Semolina Halwa or Pudding
An extremely easy and healthy dish. Take 1 cup of semolina, add a little 1/3 cup oil to the pan, and 2 cardamom pods. Let them sizzle and then add 1 cup of semolina. Turn it around till it becomes golden. Add 1 cup of sugar and 2 cups of water to the pan. Let it sizzle and keep stirring it with a spoon. Once the semolina pudding leaves the pan’s edges. It is ready.
I really enjoyed writing these recipes. If your child likes a restaurant you can always call it the picky eater restaurant and ask your child to replicate their favorite dish recipe.
We have often heard about food therapy for picky eaters adults. This involves asking the adult to taste and smell food blindfolded so that they get used to different tastes and smells of food. Involving your child in selecting and making their meals followed by tasting it blindfolded adds excitant for the child. This will increase the child’s interest in food and will open a world of flavors for your little picky eaters.