A guide to preparing healthy meals for kids

Healthy kids need a good, varied, balanced diet. Children should eat plenty of fish, meat, vegetables and fruits and not too much of sugar or salt. Most importantly, meals for toddlers should be fun, little and something they want to eat if we are to avoid meal-time tantrums. This article will show you how to make two healthy dinners for kids.

Fishy fish cakes

Fish is an excellent nutritional food for children and one that is easy to get them to eat.
Method Take equal amounts of cooked white fish and mashed potato. Ensure that you have removed all skin and bones from the fish and flake it. Mix together the fish and potato and add butter, a little milk, some mixed herbs and a squeeze of lemon juice. Divide into portions and make into fish shapes with floured hands. Brush with milk or beaten egg and cover with breadcrumbs. Fry in a little oil on both sides until they are golden brown. Meanwhile, slice some tomatoes and grill them whilst also boiling or steaming peas. Onto each fish, press one pea to be the eye and then top the fish with a slice of grilled tomato. Serve the fish swimming in a sea of peas.

UFO pies - Makes 4

Pies are a good source of carbohydrates, protein and vegetables and if they are home-made without an excessive of salt or sugar. They are healthy meals for kids. Make some flaky pastry or buy ready-made pastry from the supermarket. Roll out and using a saucer as a guide, cut two circles out of the pastry for each child. Melt 25g butter in a pan, stir in 25g plain flour and cook for one minute. Stir in 300ml of milk and bring to boil whilst stirring continuously. Cook for two minutes. Stir in 250g of cooked chopped chicken and some cooked peas and cooked diced carrot. Line each saucer with a round of pastry and divide the mixture between the four saucers. Damp the edges of the pastry with water and place the pastry lids on top. Make 2 slits in the top of each pie. Bake in a preheated oven at Gas Mark 7/220 C for 20 - 25 minutes. Serve hot with peas or broccoli or cold with sweet corn and tomatoes placing the saucer UFO in the middle of the vegetables.