Yummy Recipes for Your Toddler’s Nutrition and Brain Development

Good nutrition during early childhood years is key to ensuring a toddler’s physical and cognitive growth and development. A nutrient-rich diet will especially benefit your toddler’s nutrition and brain health. In this blog, we have put together a number of recipes for dishes with essential nutrients that boost brain development in toddlers and young children. With these healthy and delicious recipes at hand, you will never have to worry about essential cognitive nutrition again!

1. Oatmeal with Blueberries and Chia Seeds

This oatmeal is packed with omega-3 fatty acids from the chia seeds, and antioxidants from blueberries. It’s a delicious meal that provides excellent toddler nutrition for brain health.

Ingredients:

• 1 cup rolled oats
• 2 cups milk or milk alternative
• 1/2 cup blueberries
• 1 tablespoon chia seeds
• 1 tablespoon honey

Instructions:

• In a medium saucepan, add the rolled oats and milk. Bring to a boil over medium heat and then reduce to a simmer.
• Keep stirring occasionally and allow it to cook until the oats are tender and a thick texture is formed.
• Take it off the heat and add the blueberries and chia seeds.
• Honey can be added for extra sweetness.
• Serve it warm

2. Spinach and Cheese Omelette

This omelette is rich in Choline from the eggs and iron from the spinach. The cheese adds protein and calcium. This dish is a perfect example of cognitive nutrition that is essential for brain development in a toddler.

Ingredients:

• 2 large eggs
• 1/2 cup fresh spinach, chopped
• 1/4 cup shredded cheese (cheddar or mozzarella)
• 1 small tomato, diced
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

• Start by beating an egg in the bowl and adding some salt and pepper to it.
• Take a nonstick skillet, add olive oil and heat it on medium flame. Add the chopped spinach and cook it.
• Pour the beaten egg over the spinach and distribute it evenly on the pan.
• Sprinkle some cheese of your choice on it and let it cook.
• Flip it once you see the edges set.
• Gently fold the omelette in half and serve with diced tomatoes.

3. Quinoa Salad with Veggie

Quinoa is often considered a ‘superfood’ as it is extremely nutritious. It is not only packed with minerals and vitamins, but also healthy fats, proteins and fibre. Quinoa is an excellent brain development food and is good for overall health.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper

Instructions:

• Rinse the quinoa in cold water to remove any dirt or sediment.
• Add the rinsed quinoa and water to a saucepan and allow it to come to a boil. Reduce the heat, cover and cook until all the water is absorbed.
• Gently fluff the quinoa with a fork to separate the grains, and let it cool slightly.
• In a large bowl, add the cooked quinoa, tomatoes, cucumber, and capsicum.
• In a smaller bowl, whisk together the olive oil, lemon juice, salt and pepper to make a salad dressing.
• Pour this dressing over the quinoa salad and toss it so that the quinoa and vegetables are completely coated by the dressing.
• Serve chilled or at room temperature.

4. Chicken and Avocado Wrap

Packed with protein and healthy fats, this wrap is a great way to get the right amount of mineral nutrition for your toddler. 

Ingredients:

• 1 whole wheat tortilla, chapati or roti
• 1/2 cup cooked chicken breast, sliced
• 1/2 avocado, sliced
• 1/4 cup shredded lettuce
• 2 tablespoons Greek yoghourt
• Salt and pepper to taste

Instructions:

• Spread some Greek yoghurt over a tortilla, chapati or roti.
• Place the sliced cooked chicken on one half of the tortilla, followed by the avocado and lettuce.
• Sprinkle some pepper and salt according to taste.
• Starting with the side with the filling, fold the tortilla over the filling, rolling it tightly. Make sure to tuck in the edges while folding and rolling.
• Slice the wrap in half and serve

5. Sweet Potato and Black Bean Patties

Ingredients:

• 1 medium sweet potato, peeled and cubed
• 1 cup black beans, drained and rinsed
• 1/4 cup finely chopped onion
• 1/4 cup breadcrumbs (preferably whole wheat)
• 1 egg
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

• Preheat the oven to 190 degrees Celsius.
• Boil the sweet potato cubes in water until cooked. Drain, then mash until smooth.
• Add the mashed sweet potato, black beans, chopped onion, breadcrumbs, egg, cumin, paprika, salt, and pepper to a bowl and mix well.
• Chill the mixture for half an hour, then form into patties.
• Cook the patties in a shallow pan with a little oil for about 3 to 4 minutes, then put them in the oven for 10 minutes.
• Serve once cooled.

Feeding your toddler a nutritious diet is important for their brain development and overall well being. While the recipes in this blog can be your starting point, there is a lot of information about brain-boosting foods that is easily available on the internet.  Factor in your child’s dietary likes and dislikes while also ensuring an optimal mix of essential nutrients that are commonly known to promote cognitive growth and development.

At Billabong High International School, we focus on your child’s holistic growth, as well as their academic progress. Visit our website to learn more.