With the kids on holiday, keeping them entertained (and fed!) can feel like a full-time job. That’s why I’m all about simple, kid-friendly dishes using South Africa’s freshest summer produce. These recipes are fun for the kids to help with, easy on your time, and filled with healthy, local ingredients.
Let’s dive in!
Veggie-Packed Mini Egg Muffins
These bite-sized muffins are great for breakfast, snacks, or a quick lunch. Kids love them because they’re “mini” and easy to hold!
Ingredients
- 4 eggs
- ¼ cup milk (or plant-based milk)
- ½ cup grated cheese
- ½ cup chopped veggies (bell peppers, spinach, or zucchini work great)
- Salt and pepper to taste
Instructions
- Preheat oven to 180°C. Grease a mini muffin tin.
- Whisk together eggs, milk, salt, and pepper.
- Stir in cheese and veggies.
- Pour mixture into muffin cups and bake for 12-15 minutes until set.
Kid Tip: Let them add their own toppings like grated cheese or chopped tomatoes before baking!
DIY Rainbow Veggie Wraps
Kids love food they can assemble themselves, so let them fill their own wraps! Use whatever fresh, colourful veggies you have on hand for a “rainbow” of ingredients.
Ingredients
- Whole-wheat wraps
- Sliced veggies (carrots, cucumbers, bell peppers, and lettuce)
- Hummus or cream cheese
- Shredded cheese or chicken strips (optional)
Instructions
- Spread hummus or cream cheese on each wrap.
- Let the kids add their favorite veggies and toppings.
- Roll up and slice in half for easy eating.
Kid Tip: Make it a rainbow challenge-ask them to add veggies of every colour!
Fruity Smoothie Popsicles
Turn your leftover smoothie mix into popsicles! These are a refreshing, healthy treat on hot days, and kids can mix up their own favourite flavours.
Ingredients
- 1 cup fresh or frozen fruit (berries, bananas, or mangoes work great)
- ½ cup yogurt or plant-based milk
- Honey or a banana for extra sweetness
Instructions
- Blend all ingredients until smooth.
- Pour into popsicle molds and freeze for 4+ hours.
Kid Tip: Let them sprinkle in granola or coconut shreds before freezing for a fun texture.
Easy Veggie & Cheese Quesadillas
These quesadillas are super simple and can be made with whatever cheese and veggies you have in the fridge. Great for a quick, cheesy snack or lunch!
Ingredients
- Whole-wheat tortillas
- Shredded cheese
- Chopped veggies (like bell peppers, zucchini, and spinach)
- Olive oil
Instructions
- Heat a pan over medium heat and add a little oil.
- Place a tortilla in the pan, sprinkle with cheese and veggies, and top with another tortilla.
- Cook until golden on both sides, then slice into wedges.
Kid Tip: Serve with a yogurt dip for them to dunk their quesadilla wedges!
Build-Your-Own Veggie Pizza Toast
Pizza toast is a quick win! Kids love to choose their own toppings, and you can use fresh, seasonal veggies to make it fun and nutritious.
Ingredients
- Whole-grain bread slices
- Tomato sauce
- Shredded cheese
- Chopped veggies (like cherry tomatoes, spinach, and olives)
Instructions
- Spread tomato sauce on each slice of bread.
- Add cheese and top with veggies.
- Bake at 180°C for 10 minutes or until cheese is melted.
Kid Tip: Make faces on the pizza with veggies for some extra fun before baking!
No-Bake Yogurt Fruit Parfaits
These are great as breakfast, dessert, or a snack. Kids can layer yogurt with fruit and granola however they like, making them fun and interactive.
Ingredients
- Greek yogurt or plant-based yogurt
- Fresh fruit (like berries, bananas, and sliced mangoes)
- Granola
Instructions
- Layer yogurt, fruit, and granola in cups or bowls.
- Let the kids make their own layers, and add a drizzle of honey on top if desired.
Kid Tip: Have them use clear cups so they can see the colourful layers they’ve made!
Rainbow Veggie Pasta Salad
Pasta salad is a crowd-pleaser, and you can pack it with fresh, colourful veggies to keep it fun and healthy for the kids.
Ingredients
- 300g pasta of choice (I love fun shapes!)
- Sliced veggies (like carrots, cucumbers, cherry tomatoes and corn)
- Olive oil
- Fresh herbs like parsley or basil
- A sprinkle of cheese (optional)
Instructions
- Cook pasta, drain, and cool.
- Toss pasta with veggies, olive oil, and herbs.
- Serve cold as a fresh, colourful lunch or snack.
Kid Tip: Have them name their pasta “rainbow” ingredients as they toss!
Each of these recipes is designed to be quick, easy, and fun for the kids to get involved in, so they’re not just eating healthy-they’re excited to help make it happen!
With local ingredients and kid-friendly twists, you’ll have simple go-to meals that are holiday-ready.
Happy cooking, and enjoy the summer together!