Spring into Tasty Eating with Nutritious Meals Children Will Love

Kid-Friendly Recipes to Try at Home

As the days grow longer and the flowers begin to bloom, spring is the perfect time to introduce fresh, seasonal vegetables into your children’s meals. Not only are these vegetables packed with essential nutrients, but they also offer a wonderful opportunity to get kids involved in the kitchen, making healthy eating both fun and educational.

At Totally Local Company, we’re dedicated to providing nutritious meals that kids love, and we believe it’s crucial to start healthy eating habits early. In this blog post, we’ll explore the importance of eating spring vegetables, share some easy and tasty veggie packed recipes, and highlight the benefits of involving children in food preparation.

The Important of Spring Veggies

Spring vegetables are in abundance during this time of year, and they come with a host of health benefits for growing bodies. As the season changes, we can enjoy a variety of fresh greens, roots, and herbs that are not only delicious but packed with nutrients. Some popular spring vegetables in the UK include peas, asparagus, radishes, spinach, and lettuce. These vegetables are rich in vitamins and minerals that support everything from immunity to energy levels:

Spinach: A fantastic source of iron, calcium, and vitamins A and C, spinach helps support strong bones and healthy blood circulation. Iron is especially important for growing kids to ensure they have enough energy throughout the day.

Peas: High in protein, fibre, and vitamins A and K, peas are great for building strong muscles and supporting healthy digestion.

Radishes: Low in calories but high in vitamin C, radishes help boost the immune system and promote healthy skin.

Lettuce: With its high-water content, lettuce is excellent for hydration, while the fiber it provides supports healthy digestion.

Introducing these vegetables to children early on is key to building a lifelong love for healthy foods. The earlier they are exposed to different tastes and textures, the more likely they are to enjoy eating vegetables as they grow older.

Why Get Kids Involved in Food Prep?

Involving children in food preparation is an effective and enjoyable way to help them develop a positive relationship with healthy food. Research shows that children who take part in cooking are more likely to try new foods, develop better eating habits, and have a greater understanding of nutrition. When children feel a sense of ownership in preparing their meals, they are more likely to take pride in eating what they’ve made. Cooking together also provides an excellent opportunity to teach kids about food sources, nutrition, and the importance of a balanced diet.

Here are some ways to get kids involved in food prep:

Washing and peeling vegetables – Let them wash spring veggies like peas, spinach, or radishes under the tap.

Measuring ingredients – Allow kids to measure out ingredients for recipes like smoothies or veggie wraps, helping them practice their math skills while also learning about portion sizes.

Mixing ingredients – Let your child stir or toss ingredients together, such as mixing veggies into a salad or preparing a filling for a veggie burger.

Plating or assembling meals – Encourage kids to help assemble dishes like veggie tacos or wraps, giving them control over how the meal comes together.

Delicious Spring-Inspired Recipes for Kids to Try

To help make it easier for your kids to eat their veggies this spring, we’ve come up with three delicious recipes that are not only delicious but also nutritious.

Pea & Spinach Pesto Pasta (ve)

This quick and easy recipe uses fresh peas and spinach to create a vibrant, nutrient-packed pesto that kids will love. It’s a perfect way to sneak in extra greens!

Method:

1. Boil the peas for 2-3 minutes until tender. Drain and set aside.
2. In a food processor, combine the peas, spinach, nutritional yeast, olive oil, garlic, and lemon juice. Pulse until smooth, adding salt and pepper to taste.
3. Cook the pasta according to the package instructions, then drain.
4. Toss the pasta with the pesto sauce until well-coated. Serve with extra peas on top for added crunch!

Veggie Tacos (ve)

These colourful tacos are filled with a variety of fresh spring vegetables like radishes, lettuce, and peas, creating a delicious and crunchy dish that kids will enjoy assembling.

1. Warm the tortillas in a pan or microwave for a few seconds.
2. In a small bowl, mix the quinoa with lime juice, salt, and pepper.
3. Assemble the tacos by placing a spoonful of quinoa onto each tortilla, then adding peas, radishes, shredded lettuce, avocado slices, and salsa.
4. Serve with extra lime wedges and enjoy!

Spring Veggie Frittata (ve)

This simple and delicious frittata is packed with spring vegetables like peas, spinach, and asparagus, making it a perfect brunch or lunch option. It’s full of protein from eggs, and it’s a great way to get kids eating their veggies.

Method:

1. Preheat the oven to 180°C (160°C fan)/350°F.
2. Heat olive oil in a large ovenproof frying pan over medium heat. Add the chopped onion and cook for 2-3 minutes until softened.
3. Add the chopped asparagus and cook for another 2-3 minutes, then add the peas and spinach, cooking for an additional 2 minutes until the spinach wilts.
4. In a bowl, whisk the eggs with salt and pepper. Pour the eggs over the vegetables in the pan and stir gently to combine.
5. Sprinkle the grated cheese over the top, if using, and place the pan in the oven. Bake for 15-20 minutes, or until the eggs are set and lightly golden.
6. Serve warm, sliced into wedges

Eating fresh spring vegetables is an excellent way to nourish growing bodies, and getting kids involved in food preparation is a fun and educational way to make meals more enjoyable. These recipes are a great starting point for introducing your child to vegetarian and vegan foods, which are rich in essential nutrients like fibre, protein, and vitamins that support healthy growth. Plus, by making mealtime a shared activity, you’ll create lasting memories and help set the stage for healthy eating habits that last a lifetime.

Give these recipes a try with your kids and watch them fall in love with spring vegetables!

Blog Written by Rebecca Sly – Food Development Chef – Totally Local Company