Healthy family recipes

Cooking with children can become one of those unforgettable family activities. You don’t need to be an expert or spend hours in the kitchen, with simple recipes, a little organisation and lots of enthusiasm, any meal at home can be fun and healthy for everyone. In addition, getting children involved also helps them feel more confident, learn new skills and be more willing to try new foods.

Why is eating as a family so important?

Family mealtimes play a key role in children’s development. Evidence shows that children who regularly eat with their parents tend to adopt healthier eating habits and are more likely to keep them into adulthood.

When children take part in cooking, they get used to new flavours and textures, which reduces resistance to trying different foods. Often the rejection isn’t about taste, but unfamiliarity. If they’re involved in the kitchen – touching, smelling and preparing – curiosity wins and they’re more open to tasting and enjoying new flavours.

Sharing the table as a family also encourages communication, empathy and patience. It’s a safe space to express themselves, learn about nutrition and understand why it’s important to care for our bodies with the right foods. It also boosts self-esteem, as they feel part of the process and make choices about what they eat.

If you’d like more simple, practical ideas to help the whole family eat better, download Meridiano Seguros’ Free Healthy Eating Guide for Children.

Healthy recipes for families

Daily life can be hectic – school, activities, work – so small routines make a big difference. A good idea is to plan the weekly menu with your children, even on a sheet stuck to the fridge, to help them anticipate meals, avoid last-minute less healthy options and learn to organise themselves.

It also helps to set aside a little time at the weekend to prep some healthy bases that make quick weekday meals easier. Here are some simple, tasty and healthy recipes for different times of day you can prepare and enjoy together.

Breakfasts to start the day with energy

• Wholemeal banana & oat pancakes: you’ll need one ripe banana, two eggs and three tablespoons of ground oats. Mix, cook small pancakes in a frying pan and serve with fresh fruit. Perfect for little helpers to mix and flip – great for building independence.
• Wholemeal toast with avocado & tomato: let your child mash the avocado while you slice the tomato. Add a pinch of salt and a drizzle of olive oil. A delicious source of healthy fats and vitamins to start the day strong.   

Quick, nutritious meals

• Pasta salad with chicken and veggies: cook the pasta and let it cool. Pan-cook diced chicken breast with a little oil and add cherry tomatoes, sweetcorn, avocado and spinach. Mix and dress with olive oil and lemon. Children can help wash, prep and mix this complete, nutritious meal.
• Family bowl: start with brown rice, then add cooked chickpeas, grated carrot, sliced avocado and a boiled egg. Everyone can personalise their bowl with favourite toppings, encouraging autonomy and a taste for balanced meals.

Healthy snacks to recharge your energy

• Homemade oat & apple biscuits: mix oats, apple purée, cinnamon and a little honey. Shape into small balls and bake for 15 minutes. Sweet, with no added sugar, and perfect for snack time.
• Yoghurt with fruit and nuts: let them choose the fruit and mix it with white yoghurt. Add chopped nuts for crunch.
• Fruit skewers: cut banana, kiwi, strawberries and pear – then each child prepares their own skewer on a wooden stick. Colourful, fun and an easy way to pack in vitamins.

Light dinners to end the day well

• Courgette & apple soup: boil courgette, peeled apple and a little onion. Blend and finish with a drizzle of olive oil. Perfect for a gentle evening meal.
• Mini aubergine pizzas: slice aubergine into rounds and pre-bake briefly. Top with tomato sauce, grated cheese and oregano. Return to the oven until the cheese melts. Children love assembling and decorating these mini pizzas.

How to get children excited about cooking

• Take them shopping – show them how to choose fruit and veggies, read labels and tell healthy foods from ultra-processed ones.
• Let them get involved – washing veggies, mixing ingredients or decorating plates are ideal tasks.
• Turn the kitchen into a game – set fun challenges like creating the most original pizza or the most colourful salad.
• Be patient – respect their tastes and pace. Enjoying the moment without pressure is what matters most.

In short, cooking and eating together is one of the best ways to look after your health and spend quality time as a family. Healthy recipes help everyone grow with energy and good habits, and the shared process of preparing meals creates memories that will stay with your children for years to come.

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