Surprisingly Healthy & Easy-to-Make Meals for Children
Nourishing little bodies and curious minds
We know the struggle all too well: the mealtime negotiations, the picky eaters, and the effort that sometimes goes into cooking meals that end up barely touched. Finding something that’s healthy, simple to prepare, and actually eaten can feel like a daily puzzle.
But here’s the good news — healthy doesn’t have to mean complicated. Sometimes, the simplest recipes are not only the easiest to make but also the most nutritious and fun for children to enjoy. With just a few ingredients and a little creativity, you can serve up meals that nourish growing bodies and curious minds — without the stress.
At Journey Early Learning, our Future Foodies approach is all about making healthy eating easy, achievable, and full of joy. Below are some surprisingly healthy meals your family can make together — proving that good food doesn’t have to be hard work.
1. Two-Ingredient Veggie Pasta Dough
Simple, colourful, and surprisingly nutritious—this recipe uses just two ingredients.
Ingredients:
1 cup plain or wholemeal flour
½ cup cooked and puréed vegetables (spinach, pumpkin, carrot, or beetroot)
Method:
Mix flour and purée in a bowl until a dough forms.
Knead for 5–10 minutes until smooth.
Roll out and cut into shapes, or simply roll small pieces of dough into a ball and snip tiny pieces directly into boiling water with a pair of scissors.
Cook for 2–3 minutes, or until the pasta floats to the top.
Why children love it: They can roll, shape, and play with the dough—a perfect blend of sensory fun and learning.
2. Sweet Potato Waffles
A quick, nutrient-rich breakfast or snack that feels like a treat.
Ingredients:
1 cup mashed sweet potato
2 eggs
1 tbsp wholemeal flour
Method:
Mix all ingredients until smooth.
Pour into a waffle iron and cook until golden.
Serve with Greek yoghurt and fruit.
Tip: These freeze well—just toast for a warm breakfast in minutes.
3. Lentil “Meatballs”
Protein-packed, full of fibre, and perfect for little hands.
Ingredients:
1 cup cooked red lentils
½ cup breadcrumbs
1 small carrot, grated
½ small zucchini, grated
¼ cup cheese (optional)
1 egg (or flaxseed egg for egg-free)
1 tsp olive oil
Herbs of choice
Method:
Preheat oven to 180°C (fan-forced) and line a tray with baking paper.
Mix all ingredients in a bowl until well combined.
Roll into small balls and place on the tray.
Bake for 20–25 minutes, turning halfway through.
Serve with wholemeal spaghetti and tomato sauce or as finger food with yoghurt dip.
4. Banana-Oat Muffins
Naturally sweet and full of energy—a perfect lunchbox snack.
Ingredients:
2 ripe bananas
1 egg
1 cup rolled oats
1 tbsp olive oil
½ cup blueberries (optional)
Method:
Mash bananas and mix with all ingredients.
Spoon into muffin cases and bake at 180°C for 15–20 minutes.
Why parents love it: No refined sugar, no fuss—just wholesome goodness.
The Future Foodies Way
Through our Future Foodies programme, our chefs and educators show that healthy eating can be exciting and achievable. Children learn to taste, touch, and talk about food, building lifelong positive habits.
At Journey, we make healthy eating easy, creative, and full of joy. Because when children discover food with curiosity, they discover the world.
