One of the most challenging tasks when introducing new foods to a picky child is deciding what food they’ll eat and enjoy. Some children are resistant to vegetables, and others hate meat, but that doesn’t mean you can’t get them to eat healthier foods! A quick-fix way around this issue is to find a recipe you know your kids will love and learn from.
For example, the article below lists seven recipes appropriate for any picky eater’s diet. As long as your child is happy with the result and eating their vegetables, you’re doing something right. Once you’ve learned the basics, you can switch things up to adapt to your child’s specific tastes and preferences.
Butternut Squash-Stuffed Chicken Breasts
- two tablespoons of olive oil
- one large shallot, chopped (about three tablespoons)
- two cloves of garlic, minced (about one teaspoon)
- 2 cups butternut squash puree
- 1/4 cup chopped fresh parsley
- freshly ground pepper to taste.
This dinner is perfect for a cold winter’s day. It’s packed with flavor and is easy to prepare. To make this dinner more accessible, use premade squash puree or canned butternut squash. If you are short of time, you can always use a food delivery service, like Dinnerly, to make things easier for you. This delivery never failed me, and my family always enjoyed their food. They are also very flexible on their delivery schedule and will make any accommodations that you need to make.
In a saucepan, heat the oil over medium heat. Saute the shallot until tender, about five minutes. Add garlic and cook for about five minutes. Continue cooking until heated through, about five minutes. Stir in the squash puree with salt and pepper to taste.
Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, toss chicken with olive oil until evenly coated; sprinkle with salt and pepper to taste. Fill the cavities of the chicken with the squash mixture. Place in a shallow baking dish and cover more loosely with foil coated with cooking spray. Bake for 15 minutes or until the chicken is thoroughly cooked. Uncover and leave in the oven for another 10 minutes to thicken the sauce. Serve immediately; garnish with parsley if desired.
2. Zucchini Sandwiches
- two large eggs
- 1/2 cup all-purpose flour
- salt and pepper to taste
- two tablespoons of olive oil
- one large onion (sliced)
- three medium zucchini (sliced)
- eight slices of bread.
Ingredients for cheese spread: 3 tablespoons butter, one tablespoon all-purpose flour, 2 cups milk, 2 cups shredded cheese.
Beat the eggs, season them with salt and pepper, and stir in the flour. Heat the oil in a frying pan over medium-high heat. Dip the zucchini slices in the batter and place them in the hot oil. Cook for 3 to 4 minutes on each side until golden brown and crispy. Meanwhile, melt cheese spread over medium heat in a saucepan. Brush both sides of each slice of bread with melted butter and toast them until they are golden brown and crispy. When the zucchini slices are done, place each piece on a bread slice and top with a cheese spread. This recipe is perfect as zucchini is healthy and low in calories. Have a healthy meal full of flavor that you can make for your child without worrying about what they will eat.
Baked Fish with Sweet Potatoes
- four fish filets (tilapia and mahi-mahi work great)
- four sweet potatoes (about 5-6 ounces each)
- salt and pepper to taste.
Preheat the oven to 350 degrees F (175 degrees C). Place potatoes in a large pot of cold water and bring to a boil. Remove from heat, drain and rinse with cold water. Cut potatoes into halves or quarters, depending on size.
Heat the oven until it reaches 450 degrees F (230 degrees C). Grease a large baking sheet or use parchment paper. Place fileted fish on the sheet and season with salt and pepper. Place potato in the middle of each filet and wrap with fish. Bake for 20-30 minutes or until golden brown on top and flaky when pierced with a fork at its thickest point.
Warm Potato Salad
- 4 cups cubed hash browns
- 1 cup diced onion
- 2 cups cubed cooked potatoes (about 2-4 small potatoes)
- 1 cup chopped bell pepper
- eight ounces of shredded cheddar cheese.
This dish is easy to make while the oven is heating up. Mix everything in a bowl and chill for at least an hour before serving. Add salt and pepper to taste if needed. It’s great for summer days, and there’s not much prep work, so it’s perfect for busy days.
Cheesy Zucchini Spirals
- three medium-sized zucchini
- 1/2 cup parmesan cheese
- two eggs
- 1/2 cup milk
- one tablespoon of olive oil.
Slice the zucchini half lengthwise and scoop out the inside with a spoon. Place the cut sides down on a baking sheet and fill each half with some of the cheese mixtures. Cook in a 350-degree F oven for 15 minutes or until browned on top. After taking them out of the oven, scoop some cheese mixture with a spoon and mash it into a paste. Then put them back in their shells and fill each half again with more of the cheese mixture. Cook them in the oven for another 15 minutes.
Cauliflower Pizza Crust
- one large head of cauliflower
- six eggs
- 2 cups mozzarella cheese
- one teaspoon salt.
Pulse cauliflower in a food processor until it reaches the consistency of rice. Mix that with other ingredients and press down on a baking sheet or parchment paper. Cook at 400 degrees for 20 minutes until the crust becomes golden brown. Cauliflower is a great vegetable substitute for pizza crust as it doesn’t taste like cauliflower. It’s also healthy and low in calories, a great way to cut some calories off your pizza.
Cheesy Chicken and Rice
- 1/2 cup chopped onion
- two cloves garlic
- one red bell pepper
- one small green bell pepper
- 2 cups sliced mushrooms (8 ounces)
- 8 ounces of fresh spinach
- six boneless skinless chicken thighs
- three cups of shredded cheddar cheese.
Sauté the garlic, onions, and bell peppers in olive oil until tender. Add the mushrooms, spinach, and chicken to the pan. Add rice, cheese, and seasonings when the chicken is cooked. Mix it all and let it cook for 5-10 minutes before serving.
This is an excellent article for those having difficulty feeding their picky eaters. It includes some healthy recipes and some that allow you to sneak in some fancy adult foods. Whatever you decide to make, make it fun, and keep your picky eater interested in what they are eating. The more interested they are in their food, the more likely they will try new things. You can also try adding new recipes for your favorite meals. After all, I bet even the pickiest eater would love to see a fried egg on their yummy macaroni and cheese!