Healthy recipes for fussy eaters — chicken nuggets, banana bars & bliss balls that kids of all ages will love

Georgina Agius is senior dietitian from MindChamps early learning centres. She shared these recipes are packed with healthy ingredients that kids will love including chicken nuggets with seeded crumb; Green bliss balls made with spinach; Banana breakfast bars with oats.

Seeded Chicken Nuggets

Dietary: GF, DF, NF

Allergens: Eggs

Age group: 8 months+

Difficulty level: Beginner

Serves: 8

Prep: 30 mins

Cook: 8 mins

Ingredients

• 1/3 cup (46g) arrowroot
• 2 eggs
• 1 cup (150g) rice breadcrumbs
• ½ cup (60g) ground mixed seeds (flaxseeds, pepitas, sunflower seeds, chia seeds)
• 600g chicken breast, sliced into 3–4cm cubes
• Pepper, to taste
• Extra virgin olive oil, for frying
• Lemon wedges, to serve with

Method

1. Prepare three shallow medium-sized bowls.
2. Add the arrowroot to the first bowl.
3. Add eggs to the second bowl and whisk.
4. In the third bowl, place the ground mixed seeds and breadcrumbs and mix to combine.
5. Season chicken pieces with pepper, then dip each piece into the arrowroot, then into the eggs and finally into the crumb mix. Press down firmly to ensure that the chicken pieces are coated with the crumbs.
6. Heat olive oil in a large frying pan over medium heat. Place the crumbed chicken pieces in a single layer in the pan and fry for approximately three to four minutes on each side. Alternatively, drizzle crumbed pieces with a little extra virgin olive oil and bake in the oven at 180C for 25 to 30 minutes. Allow to cool slightly on paper towel before serving.

Tips

Serving suggestion: Serve with lemon wedges, mashed or roasted potatoes, and mixed steamed vegetables or salad.

Leftovers: Store in an airtight container in the fridge for up to three days or freeze for up to four months.

Allergies: For an egg-free version, dip the fillets into milk instead of eggs before crumbing.

Dietary preferences: For a vegetarian version, swap chicken for tofu.

Easy ingredient swaps: Swap chicken for turkey. Swap seeds for seeds of choice.

Baby-friendly version: Serve mashed or in finger food-sized pieces.

Breakfast Banana Bars

Dietary: VEG, EF, NF

Allergens: Wheat, Dairy

Age group: 12 months+

Difficulty level: Beginner

Serves: 18

Prep: 15 mins

Cook: 25 mins

Equipment: High-speed food processor (Robot Coupe)

Ingredients

• 2 cups (220g) rolled oats
• ¼ cup (35g) wholemeal flour
• ¼ cup (35g) pumpkin seed meal
• ¼ cup (45g) sultanas
• ½ tsp (1g) ground cinnamon
• 1 ½ ripe bananas (200g peeled)
• ¼ cup (60ml) melted coconut oil
• 1 ½ tbsp (45g) raw honey
• 1 tsp (5ml) vanilla extract

Method

1. Preheat oven to 180C and line a baking dish with baking paper.
2. Place all dry ingredients into a large bowl and stir to combine.
3. Add banana, coconut oil, honey and vanilla into a food processor and process until smooth.
4. Add dry ingredient mix and pulse to combine.
5. Spread mixture into the prepared dish and press down firmly.
6. Bake in the oven for 25 minutes or until golden brown on top.
7. Allow to cool, then cut into small bars.

Tips

Serving suggestion: Serve breakfast bars with milk or natural yoghurt.

Leftovers: Store in an airtight container in the fridge for up to seven days or freeze for up to four months.

Allergies: For a gluten-free version, swap oats with quinoa flakes and wholemeal flour with buckwheat flour or a gluten-free flour of choice. For a dairy-free version, swap milk or yoghurt for calcium-fortified dairy-free alternatives such as soy, oat or coconut milk or yoghurt.

Easy ingredient swaps: Swap pumpkin seeds for seeds of choice. Swap sultanas for apricots or dates. Swap honey for maple syrup.

Baby-friendly version: Leave out honey and serve mashed or in finger food-sized pieces.

Green Bliss Balls

Dietary: V, VEG, DF, EF, NF

Allergens: Wheat

Age group: 8 months+

Difficulty level: Beginner

Makes: 35 balls

Prep: 15 mins (+ 30 mins freezing)

Equipment: High-speed food processor

Ingredients

• 1 large handful baby spinach (45g), rinsed
• 1 cup (280g) unsweetened applesauce
• 1 tsp (5ml) vanilla extract
• 6 Medjool dates (100g), pitted
• 2 cups (220g) oats (quick oats for smoother texture)
• ½ cup (75g) sunflower seed meal
• ½ cup (75g) pumpkin seed meal
• ½ cup (50g) desiccated coconut
• 1 tsp (3g) chia seeds
• ½ tsp (1g) ground cinnamon
• ½ cup (50g) desiccated coconut for rolling (optional)

Method

1. If your dates are firm, soak them in hot water for five minutes, then drain.
2. Place spinach, applesauce, vanilla extract and dates into a food processor. Blitz into a smooth texture.
3. Add oats, seed meals, desiccated coconut, chia seeds and cinnamon to the food processor. Blend until the mixture comes together and holds its shape.
4. Roll tablespoons of mixture into small bite-sized balls. Roll each ball in desiccated coconut if desired.
5. Place in the freezer for 30 minutes to firm up before serving.

Serving suggestion: Serve for afternoon tea with assorted seasonal vegetable sticks and a dip.

Storing leftovers: Store in an airtight container in the fridge for up to three to four days or freeze for up to four months.

Tips

Preparation: To save prep time, press bliss ball mixture evenly into a lined baking tray, sprinkle with coconut and chill in the freezer for 30 minutes to one hour. Cut into small squares.

Allergies: For a gluten-free version, swap oats with quinoa flakes.

Easy ingredient swaps: Swap seeds or seed meal for seeds of choice.

Baby-friendly version: Serve mashed or in finger food-sized pieces.

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