Healthy Recipes for Picky Eaters That Everyone Loves

Picky eaters you are? If you are tired of cooking the same meals every day for your picky eaters, you are not alone. It’s really hard to feed fussy eaters, especially when they leave half-empty plates and run away from the dinner table. These healthy recipes for picky eaters are carefully crafted to invite your fussy eater to finish their meal. Not only are they easy to make but they also look really appetizing and taste delicious, making mealtime enjoyable for everyone.  

Honey Chicken Stir Fry for picky eaters

Ingredients

Instructions

Buckwheat noodles – 270g packetExtra virgin olive oil – 1 tbspChicken tenderloins – 500g (excess fat trimmed)Honey – 60ml (makes about 1/4 cup)Cornflour – 3 tspSnow peas – 150g (trimmed and halved diagonally)Broccoli – 300g (cut into small florets)Zucchini – 1 (julienne cut, thinly sliced)Green shallots – 2 (cut diagonally, thinly sliced)Garlic cloves – 4 (crushed)Salt-reduced soy sauce – 2 tbspUnsalted cashews – 80g (makes about 1/2 cup, roasted and coarsely chopped)Sesame seeds – 1 tsp (toasted)

Boil noodles as per packet directions, drain, and rinse. In a bowl, add garlic, honey, soy sauce, and 1/4 cup of water. Mix well. Add cornflour and keep stirring until all lumps are fully dissolved. Add oil in a wok, keeping the heat medium. Stir fry the chicken for 3-4 minutes until it’s golden and take it out on a plate. In the same wok, stir fry broccoli and zucchini over medium-high heat. Once the veggies are tender and crisp, add snow peas, cashews, chicken, noodles, and sauce and stir fry for another 2 minutes. Once the snow peas are tender crisp and the sauce has thickened, turn off the flame. Garnish with shallots and sesame seeds and enjoy. You can add boiled corn if you like.

Baked Tomato Tuna Pasta 

Ingredients

Instructions

Pasta – 250g Brown onion – 1 (finely chopped)Canned tomatoes – 2 (each 400g, chopped)Anchovies – 4 (drained, finely chopped)Cottage cheese – 200g Canned tuna – 425g (drained and flaked)Button mushrooms – 200g (sliced)Tomatoes – 2 (large, thinly sliced)Parmesan – 20g (makes about 1/4 cup, finely grated)Lemon, rind – 1 (finely grated)Garlic cloves – 2 (crushed)Olive oil – 2 tspFresh parsley leaves – 1/2 cup (finely chopped)Mixed salad leaves – 150g

Start by preheating the oven to 180C/160C fan-forced. Cook pasta as per packet instructions, drain, and rinse. In a frying pan, add oil, and when it’s heated (on medium flame), cook the onion and anchovies for 5 minutes. Throw in the garlic and mushrooms and stir fry until mushrooms turn golden (takes about 5 minutes). Add canned tomatoes and 1/2 cup water and simmer for 15 minutes. Once the sauce is thickened, add rind, parsley (keep 1 tbsp aside for later), and half the cheese (reserve the remaining). Mix well. Add tuna and pasta and combine everything again. Grease a large baking dish with oil and place the prepared mixture from the pan into the dish. Add toppings such as leftover cheese, parmesan, and tomatoes. Bake for 25-30 minutes and take out when the top becomes golden. Garnish with leftover parsley.

Beef Tacos 

Ingredients

Instructions

Corn tortillas – 8 (small, chargrilled)Red onion – 1 (finely chopped)Lean beef mince – 300gYellow capsicum – 1 (deseeded and finely chopped)Baby gem lettuce – 2 (thinly shredded)Garlic cloves – 2 (crushed)No-added-salt tomato paste – 2 tbsNo-added-salt brown lentils – 400g (drained and rinsed)Vine ripened tomatoes –  (deseeded, finely chopped)Green chili – 1 (long, deseeded, finely chopped)Extra virgin olive oil – 1 tbspSmoked paprika – 2 tspGround cumin – 2 tspFresh lime juice – 1 tbsp

In a large frying pan, heat half the oil while keeping the flame medium. Stir half the onion until soft (takes about 5 minutes) and stir cumin, garlic, and paprika for another 1-2 minutes. Once aromatic, turn the flame to high and add beef. Cook for 3-4 minutes until all the large pieces are smashed and the beef has turned brown. Add tomato paste and cook for 1 minute, then add 3/4 cup water and mix everything well. Add lentils and keep simmering for 10 minutes until the sauce has thickened. Turn off the flame. In a bowl, throw in the tomatoes, chili, capsicum, leftover onion, lime juice, and oil, and give everything a good toss. Take a tortilla, place lettuce, salsa, taco mixture, and tossed veggies. Repeat with other tortillas.

Apricot Chicken With Veggies 

Ingredients

Instructions

Skinless chicken thigh filets – 600g (fat trimmed and cut into 3cm pieces)Salt-reduced chicken style liquid stock – 125 ml (makes about 1/2 cup)Onion – 1 (large, thinly sliced)Dried apricots – 35g (makes about 1/4 cup, chopped)Celery sticks – 2 (thinly sliced)Carrots – 2 (peeled and cut into chunks)Apricot nectar – 250 ml (makes about 1 cup)Canned beans – 400g (drained and rinsed)Olive oil – 2 tspGarlic cloves – 2 (crushed)Wholegrain mustard – 1 tbspSnow peas (steamed, for serving)Broccolini (for serving)

Start by preheating the oven to 170 C/150 C fan-forced. In a pan, heat 1 tsp oil on high heat and cook chicken in two batches, each for 1-2 minutes until it turns golden. Take out on a plate. Add the leftover oil to the pan and stir the carrot, celery, and onion for 5 minutes. Once softened, throw in the garlic and cook for 30 seconds. Add the cooked chicken to the pan and mix. Add mustard, apricot nectar, dried apricots, and stock. Combine everything and cook until boiled. Transfer to an oven-proof dish and bake for 40 minutes. After thirty minutes, add cannellini beans. Take it out and garnish it with snow peas and broccolini.

Mexican Style Beef Mince 

Ingredients

Instructions

Lean Beef Mince – 500gRed onion – 1 (halved, sliced)Red capsicum – 1 (chopped)Green capsicum – 1 (chopped)Garlic cloves – 2 (crushed)Extra virgin olive oil – 2 tspSmoked paprika – 2 tspDried oregano – 2 tspGround cumin – 1 tspNo-added-salt tomato paste – 2 tbspSalt-reduced beef stock – 1 cupBrown and wild rice blend – 250g packetLight sour cream – for servingChopped avocado – for servingFresh coriander sprigs – for servingSliced red chili – for servingLime halves – for serving

In a large frying pan, add oil and keep the flame medium-high. Throw in all the capsicums and onion and cook for 5 minutes. Then, add garlic, oregano, cumin, and paprika and stir for 30 seconds. Add mince and break down all the large pieces. Cook for 6-8 minutes until the mince turns brown. Add 1/2 cup water, tomato paste, and stock and simmer for a few minutes. Add rice, turn the heat to medium-low, and cook for 8-10 minutes until rice absorbs all the sauce. Take out in a pan and garnish with avocado, chili, sour cream, coriander, and lime wedges.

NOTE:

This blog provides general guidelines for a healthier lifestyle and weight loss, aimed at making things easier for you. However, for personalized advice regarding health issues or specific dietary needs, please consult your doctor or a registered dietitian. Your health is important, and professional guidance is always recommended!

Reviewed by DT Noor Ateeq

A medical-certified dietitian with a passion for holistic health, Noor brings years of expertise in nutrition and wellness and also for weight loss. Her insightful approach empowers individuals to make informed dietary choices that enhance their overall well-being.

Medically Reviewed by DT Azwa Nadeem
Also a medical-certified dietitian, Azwa has a keen eye for detail and a deep understanding of nutritional science. She is committed to helping people achieve their health goals and weight loss goals through innovative strategies and an encouraging demeanor.

Both Noor Ateeq and Azwa Nadeem have provided invaluable insights, ensuring this blog offers practical and for their clients weight loss journey.