Toddler-friendly healthy recipes the whole family can enjoy

Lucy Francis is a registered nutritionist based in Sussex, she shares some recipes the family can enjoy.

Thursday, 23rd July 2020, 3:03 pm
Updated Thursday, 23rd July 2020, 3:08 pm
Green pancakes

Green savoury crepes (1-4 yrs)

No food colouring in sight! Now the beautiful, vibrant colour could go two ways with your toddler “WOW MONSTER PANCAKES”, or “It’s green. No”. There is only one way to find out…

These crepes are a great way of packing some extra veg into your child’s diet and they are full of important nutrients to support development such as iron, vitamin A, magnesium and vitamin D (thanks to the eggs), which is vital for bone and immune health.

Apple sauce

Crepe Ingredients (base):

1 egg

1 tbsp wholemeal flour or GF alternative (chickpea flour also works well)

1/4 tsp dried oregano or basil

Rainbow muffins

1/2 tsp garlic powder

¼ lemon juice squeezed

1 large handful of spinach


Pop all the ingredients into a blender and mix until smooth

In a non-stick frying pan, add 2 tsp extra virgin olive oil and pour the blended mixture into the pan.

Cook on low heat, uncovered for 2 minutes.

Put the lid on the pan and cook for a further 3-4 minutes until set.

Transfer the crepe onto a plate and fill with preferred toppings - examples: hummus, grated cheese, mashed avocado, salmon flakes, pesto, cherry tomatoes (diced small).

For mum or dad to enjoy too, simply double/triple the recipe quantities for a larger portion.

Simple Applesauce – suitable 6-8 months+

This recipe is a tasty, versatile, and an easy addition to meals or to enjoy on its own as a puree/new food introduction. It is sugar-free, full of vitamins and contains naturally present fibres, such as pectin, supportive for your your littles one’s digestion and smooth gut function.

For those children 1 yr+ it’s lovely paired with some natural plain yoghurt, spooned on top of porridge, spread on some toast with nut butter, or even as a condiment to a savoury dish with meat, such as shredded chicken.

Ingredients for one medium full jar....

3 cooking apples

1/2 cup water

2 tsp ground cinnamon (optional)

1 tsp ground ginger (optional)

1 tsp butter or coconut oil


Wash, remove the skin and chop the apples into cubes.

In a medium saucepan, add the butter, apples and aromatic spices, coating well.

After a couple of minutes, add the water and let gently simmer, stirring occasionally until soft and silky. You may need to add a little extra water.

Transfer to a glass container/jar, let cool, and store it in the fridge for around 5 days.

Rainbow egg muffins – suitable for 1-4yrs

This is a perfect option for breakfast, but also works well as a light meal or snack for your toddler too.

These muffins are a really great way to incorporate more variety, colour and tastes into your child’s nutrition and the recipe is super quick to throw together! These are delicious cold or heat them up for 20-30 secs in the microwave if preferred.

Ingredients (12 cups)

10 eggs

1 red bell pepper, chopped into small cubes

1 medium white onion, chopped into small cubes

80g (3 handfuls) spinach

10 cherry vine tomatoes, chopped into small cubes

1/2 lime – juice squeezed

1-2 tbsp fresh parsley

1 dessert spoon of ground turmeric (optional). Feel free to sub with crumbled feta cheese.

1 tsp garlic granules

1 tsp smoked paprika

Shake of black pepper

1-2 tsp butter to line muffin tin


Set your oven to 180c.

In a mixing bowl, add the chopped onion, red pepper, tomatoes, spices and tear the spinach up

whilst adding it in, stirring everything together. Squeeze in the lime, or lemon if preferred.

In a separate bowl, crack in eggs and whisk together until evenly combined.

Pour the eggs into the veggie mix and stir well. Set aside.

In a 12-hole muffin tin, swipe with butter to cover the base and sides so the egg mix doesn’t stick.

Grab a spoon and evenly distribute the mixture into the muffin holes.

Bake in the middle of the oven for 20-25 mins until set and risen slightly.

Let cool completely before refrigerating (will keep for up to 4/5 days) or you can freeze them in zip-lock bags.

Serve with some toast sliced and fresh diced fruit on the side for a balance breakfast for both parent and toddler

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