24 October 2016Last updated

Food | Recipes

Easy ways to healthy living

Recipes for easy to prepare dishes that encourage your kids to eat healthy

29 Mar 2016 | 05:40 pm
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Chicken bolognese

150 g minced chicken breast
1 tsp (4 g) vegetable oil
2 small (50 g) shallots, finely chopped
½ medium (30 g) carrot, finely chopped
1 stalks (50 g) celery, finely chopped
½ clove (3 g) fresh garlic, finely chopped
½ cup (125 ml) water
½ cup (125 g) tomato puree
¼ tsp (1 g) salt
1 tsp (2 g) dried basil leaves
150 g shaped pasta, cart-wheels/stars/alphabet
1 ltr (4 cups) water
1 tbs (15 g) Parmesan cheese


1. Sauté chicken in vegetable oil in deep round cooking pan and cook until it’s browned.

2. Add onions, carrots, celery and garlic and cook on medium heat until veggies are soft.

3. Add water, tomato puree, salt, basil and simmer over medium heat for 15-20 minutes.

4. Meanwhile cook your kid’s favorite pasta in boiling water.

5. Drain the water and toss the pasta with sauce.

6. Sprinkle some Parmesan cheese and serve.

Rainbow pasta

1 medium (50 g) zucchinis, cut into 1cm cubes
1 medium (50 g) carrot, cut into 5mm cubes
1 stalks (50 g) celery, diced
1/3 cup (50 g) frozen green peas
1/3 cup (50 g) yellow and red cherry tomatoes, halved
1 tsp (4 g) vegetable oil
¼ tsp (1 g) salt
150 g shaped pasta, cart-wheels/stars/alphabet
1 ltr (4 cups) boiling water
1 tbs (15 g) fresh basil leaves, chopped
1 tbs (15 g) Parmesan cheese


1. Sauté zucchinis, carrots, celery and peas in vegetable oil in a deep round cooking pan over medium heat until carrots are tender.

2. Remove from heat; add cherry tomatoes, salt and stir to mix.

3. Meanwhile cook pasta in boiling water to al dent and add it to the vegetables.

4. Mix in basil, sprinkle some Parmesan cheese and serve.

Cucumber and cherry tomato kebabs with low fat labneh dip

1. Wash 2 cucumbers and a handful of cherry tomatoes.

2. Cut the cucumbers into rings.

3. Insert 1 cherry tomato and then 1 cucumber ring on a stick and then repeat again till the end of the stick.

4. Serve these vegetable kebabs with a low-fat labneh dip.


Almonds and dates

De-seed 4 dates and insert 2 almonds in each. Your kid will love preparing this snack and even eating it!

Fresh fruit salad

This is where you can get creative with the different kinds of fruits. It all depends on your child’s favorite fruits and what’s available at home!

Kids love the following recipe:

1. Add banana + strawberries + apples + pomegranate + cantaloupe + a bit of pine nuts.

2. Squeeze fresh oranges and pour over the fruit salad.

3. For more taste, you can add a teaspoon of orange blossom or rose water and then mix.

4. Serve your child a juicy yummy bowl!

Fruit smoothie

Blend fresh milk or buttermilk with strawberries and a banana with a teaspoon of honey. Chill and serve cold in your child’s favorite cup.


Carrot sticks and cauliflower florets

1. Wash and peel fresh carrots and cauliflower bits.

2. Cut the carrots into long strips and arrange in a plate creatively together with the cauliflower.

3. Prepare hummus by blending chickpeas, some tahini paste, lemon, a bit of garlic and salt.

4. Serve and let him dip the veggies in the tasty hummus!


Corn on the cob

No child can resist corn on the cob! It’s an evergreen favorite, not just with kids but adults too. Sitting on the beach or in a park, munching on some delicious corn is absolutely irresistible.


Boil the corn till well done. Insert each corncob into fun colored skewers and remember to skip the butter!


Fruit kebabs

These vitamin-packed fruit skewers are a simple, colorful and fun way to get kids to eat fruit. They’ll love helping to make them too.

Insert a variety of colorful fruits into the kebabs: strawberries, grapes, banana, pineapple, pears and sweet melons while allowing your kid assist you with inserting the fruits into the skewers. Offer 2 juicy kebabs to your child.


Fruit sorbets

Mango, lemon, melon and strawberry sorbets are loved by kids. You can prepare them at home by using the whole fruits that you need to blend to a puree consistency.

1. Mix ½-1 cup of water with about 1/3 cup of sugar (for recipe that serves 6) and stir on the gas.

2. When cool, blend fruit puree with sugar mixture and 1 teaspoon of lemon juice then freeze.

3. Stir it in between as it sets in the freezer (needs about 5 hours).

This is a healthy way to enjoy fruit and a delicious way to introduce the taste buds to a healthy satisfying treat.

Broccoli tree muffins

4 small broccoli florets
2 tbs (28 g) butter, melted
1 tbs (15 g) white sugar
1 small egg, slightly beaten
1/3 cup (75 ml) butter milk, leban
¼ tsp (1 g) baking soda
1/3 cup (55 g) corn meal
1/3 cup ( 45 g) all-purpose flour
¼ tsp salt


1. Preheat oven to 375 degrees F (175 degrees C).

2. Blanch broccoli pieces in boiling water and set aside to cool.

3. Mix butter, sugar together and stir in egg with buttermilk and beat until well blended.

4. Combine dried ingredients and stir into the egg and milk mixture.

5. Pour batter into dusted muffin tins.

6. Insert broccoli pieces into the batter until covered and not showing.

7. Bake in the preheated oven for 30 to 35 minutes, or until it’s golden on top.

Zucchini and tomato pizza

4 small ready-made pizza crust
4 tbs (60 g) tomato puree
2 small (50 g) zucchinis, thinly sliced
½ cup (50 g) mozzarella cheese, grated
½ tsp (1 g) dried oregano


1. Preheat oven to 170 degrees C and place rack in the middle.

2. Place pizza crusts on a baking sheet lined with baking paper.

3. Spread 1 tbs of Tomato Puree over each crust, and top each crust with zucchini slices, cheese and sprinkle it with oregano.

4. Bake in preheated oven for 8-10 minutes until cheese is melted and slightly golden.

5. Remove and allow it to cool slightly, cut into slices and serve.

Meatloaf cupcakes with mash frosting

1 medium (50 g) shallot, finely chopped
1 stalk (40 g) celery, finely chopped
1 clove (5 g) fresh garlic, crushed
1 small (50 g) carrot, grated
1 tsp (5 ml) vegetable oil
200 g minced beef
¾ cup (45 g) fresh bread crumbs
½ cup (125 ml) tomato juice
1 egg, slightly beaten
1 tbs (15 g) fresh parsley leaves, chopped
2 tbs (30 g) ketchup
1 medium (200 g) potato
½ cup (125 ml) milk


1. Preheat oven to 170 degrees C and place rack in the middle.

2. Sauté onions, celery, carrots and garlic in vegetable oil over medium heat until translucent

3. Remove from heat and allow it to cool.

4. In a mixing bowl combine Minced beef, breadcrumbs, tomato juice and the cooked vegetables.

5. Add egg and parsley and mix until smooth.

6. Divide mixture between 4 muffin tins and bake in the oven for 40 minutes.

7. Meanwhile boil Potatoes in water until fully cooked.

8. Drain and return back to pan, add milk and mash to a smooth puree.

9. Remove meatloaf cupcakes from tin, spread ketchup over top and using a piping bag, decorate each cupcake with the potato puree.

Recipes courtesy: Nestle Middle East, from their United for Healthier Kids initiative