10 Healthy & Tasty Potato Recipes For Children

Introduction

One of the most common and versatile vegetables around the globe is potatoes.

They can be prepared in a variety of ways, including boiling, baking, roasting, and frying and whichever way you decide to have them mostly it will be a delicious treat.

They are a common ingredient in many dishes, from mashed potatoes to French fries, and are often used to add texture and flavour to meals.

Nutritional Benefits of Potatoes

Potatoes are not only delicious but equally nutritious being rich in various nutritional contents.

Potatoes are enriched with complex carbohydrates, which provide children energy and also contain dietary fibre, which helps to regulate digestion and reduce the risk of heart disease.

Potatoes are also high in vitamins C and B6, both of which are important for the overall health of kids and their immune system functioning.

Additionally, they are a good source of potassium, which is important for regulating blood pressure and preventing kids from muscle cramps.

10 Healthy & Tasty Potato Recipes To Make For Children

Here are 10 healthy and yummy potato-based recipes that are perfect for children:

Mashed Potatoes

Mashed potatoes are one of the classic kids' favourites across generations. Here’s the detailed recipe for mashed potatoes

Ingredients:

• 2 pounds of fresh potatoes (russet or Yukon gold)
• 1/2 cup of milk
• 1/4 cup unsalted butter
• Salt, as per the taste

Procedure:

1. Wash the potatoes, peel them and cut them into small pieces.
2. Then boil the potatoes in a large pot of salted water until tender, for 15–20 minutes.
3. Drain the water and then return the potatoes to the pot.
4. Add the milk and butter to the pot gradually and mash the potatoes with a potato masher or electric mixer until they are smooth.
5. Season the mashed potatoes with salt to taste.

Variations:

• For added flavour, you can add chopped herbs like parsley or chives.
• For a creamier texture, use heavy cream or sour cream instead of milk.
• For a healthier option, leave the skin on the potatoes and mash them with the skin on.

Nutritional benefits:

Potatoes are a great source of vitamins and minerals, including vitamin C, vitamin B6, potassium, and fibre. The skin of the potato also contains antioxidants. Overall it's a highly delicious and nutritious recipe for children to have.

Potato Soup

Potato soup is another popular and filling recipe that can be enjoyed by both adults and children alike. Here’s a simple recipe to make this delicious soup:

Ingredients:

• 4 fresh medium potatoes, peeled and chopped
• 1 onion, chopped
• 2 cloves of garlic, minced
• 4 cups of chicken broth
• 1 cup of milk
• 1 cup of shredded cheddar cheese
• 4 strips of bacon, cooked and crumbled
• 2 tablespoons of olive oil
• Salt and pepper to taste

Procedure:

1. First heat the olive oil in a large pot over medium heat. Then add the onions and garlic and sauté until the onions are translucent.
2. Next, add the chopped potatoes and chicken broth to the pot. Boil the potatoes and then reduce the heat and simmer until the potatoes are tender for about 15–20 minutes.
3. Use an immersion blender or transfer the soup to a blender and blend until it's smooth.
4. Return the soup to the pot and stir in the milk, cheddar cheese, and bacon. Heat through until the cheese is melted and the soup is heated through.
5. Finally, season with salt and pepper to taste.

Variations:

• For added nutrition and flavour, you can add diced carrots or celery to the soup.
• For a vegetarian version vegetable broth can be used instead of chicken broth.
• Add a dollop of sour cream or Greek yoghurt to the top of the soup for added creaminess.
• Swap the cheddar cheese for a different type of cheese, such as Gouda or Parmesan, for a different flavour profile.

Nutritional Benefits:

Potato soup is low in fat and calories, making it a great option for those who want to maintain a healthy diet. The high fibre content in potatoes helps to promote healthy digestion and reduce the risk of constipation. Additionally, the vitamin C found in potatoes is beneficial for boosting the immune system, while the potassium content helps to regulate blood pressure.

Potato Salad

Potato salad is a classic side dish that is perfect for any outdoor gathering or barbecue. It’s simple to make, filling, and delicious. Here’s how to make a classic potato salad:

Ingredients:

• 2 pounds of fresh potatoes
• 1/2 cup of diced onion
• 1/2 cup of diced celery
• 4 hard-boiled eggs
• 1/2 cup of mayonnaise
• 2 tablespoons of mustard
• 1 tablespoon of vinegar
• Salt and pepper to taste

Procedure:

1. First of all, peel the potatoes and cut them into bite-size pieces.
2. Then boil the potatoes in a pot of salted water until they are tender, but not falling apart. Then drain the potatoes and let them cool down.
3. After that in a large mixing bowl, combine the potatoes, diced onion, diced celery, and chopped hard-boiled eggs and mix them.
4. Take a small bowl, and whisk together the mayonnaise, mustard, vinegar, salt, and pepper. Pour the entire dressing over the potato mixture and gently mix until everything is evenly coated.
5. Finally cover the bowl with plastic wrap and chill the potato salad in the refrigerator for at least an hour before serving the dish.

Variations:

• Adding some chopped pickles or pickle juice to the dish gives it a tangy twist.
• Try using different types of potatoes, like red or Yukon gold, for a different texture and flavour.
• You can use Greek yoghurt or sour cream instead of mayonnaise for a lighter version.
• Add some crumbled bacon, shredded cheese, or fresh herbs like parsley or dill for extra flavour and texture.

Nutritional Benefits:

Potato salad is a nutritious dish for children, providing carbohydrates, fibre, vitamins, and minerals essential for growth and development.

Baked Potatoes

Baked potatoes are a classic and easy recipe that can be a nutritious meal for children. Here is a step-by-step guide on how to make them:

Ingredients:

• 4 medium-sized fresh potatoes
• 2 tbsp of butter
• 2 tbsp of sour cream
• 2 tbsp of chopped chives
• Salt and pepper to taste

Procedure:

1. First, preheat the oven to 400°F.
2. Then wash the potatoes clean and pat them dry.
3. After that prick the potatoes with a fork several times.
4. Rub the potatoes with a little bit of oil and then season them with salt and pepper.
5. Next place the potatoes on a baking sheet and bake them for 45–60 minutes, or until they are tender.
6. Then remove them from the oven and let them cool for a few minutes.
7. Finally cut open the potatoes and top them with butter, sour cream, and chives.

Variations:

• Top the potatoes with grated cheese and bacon bits for a more indulgent version.
• You can add some cooked broccoli or sautéed spinach to increase the vegetable content.
• Using sweet potatoes instead of regular potatoes accounts for a healthier option.
• Substitute sour cream with Greek yoghurt or cottage cheese for a protein boost.

Nutritional Benefits:

Baked Potatoes are rich in fibre, especially their skin which nourishes children with anti-oxidants and fibre. Butter or Cream used in the preparation of this recipe also consists of vitamin D which is vital for the bone growth and development of children.

Potato Wedges

Sure, here is a detailed recipe for making potato wedges, along with variations that can be made to suit different tastes:

Ingredients:

• 4 large and fresh potatoes
• 2 tbsp of olive oil
• 1 tsp of table salt
• 1/2 tsp of black pepper
• 1 tsp of garlic powder
• 1 tsp of paprika

Procedure:

1. First, preheat your oven to 400°F (200°C).
2. Then cut the potatoes into wedges, about 1 inch thick.
3. Take a large bowl, and mix the olive oil, salt, pepper, garlic powder, and paprika properly.
4. After that add the potato wedges to the bowl and toss to coat them evenly with the seasoning mixture.
5. Now spread the potato wedges out in a single layer on a baking sheet lined with parchment paper.
6. Bake the wedges for 20–25 minutes or until crispy and golden brown.
7. Finally, serve hot with your favourite dipping sauce.

Variations:

• Cheesy wedges:

After baking, sprinkle shredded cheddar cheese over the wedges and return to the oven for an additional 2–3 minutes until the cheese is melted and bubbly.

• Spicy wedges:

Add a pinch of cayenne pepper to the seasoning mixture for an extra kick.

• Herbed wedges:

Mix in fresh or dried herbs like rosemary or thyme to the seasoning mixture before tossing them with the potatoes.

Nutritional Benefits:

Potatoes are packed with nutrients like fibre which help to keep children full and make them stronger. They are also nourished by various anti-oxidants and vitamins that keep cholesterol levels low and heart-healthy.

Potato Pancakes

Potato pancakes are a delicious and healthy dish that kids love to eat. They are easy to make and can be customized with different toppings to suit everyone’s taste. Here’s how to make potato pancakes:

Ingredients:

• 4 fresh medium-sized potatoes, peeled and grated
• 1 small onion, grated
• A pair of eggs
• 1/4 cup flour
• Salt and pepper, to taste
• Oil, for frying
• Sour cream and applesauce, for serving

Procedure:

1. Take a large bowl, and combine grated potatoes and onion.
2. Then add eggs, flour, salt, and pepper to the potato mixture and stir them well.
3. Now heat oil in a pan over medium-high heat.
4. Next drop spoonfuls of the potato mixture into the pan and flatten with a spatula.
5. Cook the potato mixture until it's golden brown on both sides, about 3–4 minutes per side.
6. Finally, Serve hot with sour cream and applesauce.

Variations:

• You can add shredded cheese to the potato mixture for extra flavour.
• Using sweet potatoes instead of regular potatoes gives it a healthier twist.
• Topping with bacon bits or smoked salmon makes it a savoury option.

Nutritional Benefits:

• Potatoes are rich in complex carbohydrates, fibre, vitamin C, and potassium.
• Eggs are high in protein, vitamins, and minerals, including vitamin D and choline.
• Onions are low in calories but rich in antioxidants and anti-inflammatory compounds.

Potato and Carrot Soup

Potato and Carrot soup is one of the most nutritious and delicious snacks to be prepared using potatoes. It is one of the most popular dishes amongst children and serves as a great snack option. Here is the complete recipe to prepare this dish

Ingredients:

• 4 large potatoes, peeled and chopped
• 2 large carrots, peeled and chopped
• 1 onion, chopped
• 4 cups chicken or vegetable broth
• 1/2 cup milk
• Salt and pepper to taste

Procedure:

1. In a large pot, sauté the onion in a little olive oil until translucent.
2. Add the potatoes, carrots, and broth, and bring to a boil.
3. Reduce the heat and simmer for 20–25 minutes or until the vegetables are tender.
4. Use an immersion blender or transfer the soup to a blender and blend until smooth.
5. Stir in the milk and season with salt and pepper to taste.

Variations:

Add other vegetables like celery or leeks, or top with croutons or shredded cheese for added crunch.

Nutritional Benefits:

This soup is a great way to sneak in extra vegetables, and the potatoes provide a creamy texture without the need for heavy cream or butter. Carrots are rich in beta-carotene and vitamin A.

Grilled Potato and Veggie Skewers

Ingredients:

• 4 large potatoes, peeled and cubed
• 2 bell peppers, seeded and chopped
• 1 large onion, chopped
• 1/4 cup olive oil
• Salt and pepper to taste

Procedure:

1. Soak wooden skewers in water for 30 minutes to prevent burning.
2. Preheat the grill to medium-high heat.
3. Thread the potatoes, bell peppers, and onion onto the skewers, alternating the vegetables.
4. Brush the skewers with olive oil and season with salt and pepper.
5. Grill for 10–15 minutes or until the vegetables are tender and lightly charred.

Nutritional Benefits:

Potatoes, when grilled, become more nutritious and onions along with bell papers further enrich the dish with nutrients. Olive oil also consists of various anti-oxidants which provide children with nourishment.

Potato Leek Soup

Potato leek soup is a classic recipe that is easy to make, comforting and delicious. This soup is perfect for cold weather days or as a light meal for both children and adults. Here’s a recipe for potato leek soup with its nutritional benefits, procedure, and variations:

Ingredients:

• 4–5 fresh medium-sized potatoes, peeled and diced
• 2–3 fresh leeks, trimmed and chopped
• 2 garlic cloves, minced
• 4 cups of vegetable or chicken broth
• 1 teaspoon of thyme
• 1 cup of heavy cream or milk (optional)
• Some salt and pepper to taste
• Olive oil or butter for cooking

Procedure:

1. First, heat some olive oil or butter in a pot over medium heat.
2. Then add the leeks and garlic and sauté for a few minutes until the leeks are soft.
3. Next add the potatoes, broth, and thyme to the pot and bring them to a boil.
4. After that reduce the heat and simmer until the potatoes are tender.
5. Use an immersion blender or transfer the soup to a blender and blend until smooth.
6. Next, add the cream or milk if using and stir until combined.
7. Season the soup with salt and pepper to taste.
8. Finally, serve hot and enjoy!

Variations:

• Adding cooked bacon or ham makes a meaty version.
• Using different herbs like rosemary or sage gives different flavours.
• Some spinach or kale can be added for extra nutrition.
• To make it vegan use coconut cream instead of heavy cream.

Nutritional Benefits:

• Potatoes are rich in carbohydrates, fibre, and vitamin C.
• Leeks are a great source of vitamin K, manganese, and fibre.
• Garlic is rich in antioxidants and can help lower cholesterol levels.
• Thyme contains vitamin C and has anti-inflammatory properties.

Potato Gnocchi

Potato Gnocchi is a popular Italian dish that is loved by people of all ages. Here is the complete recipe with ingredients, nutritional benefits, procedure, and variations:

Ingredients:

• 2 fresh & large potatoes
• 1 1/2 cups all-purpose flour
• An egg
• Salt to taste
• Your favourite sauce
• Grated cheese

Procedure:

1. First of all, peel and boil the potatoes until they are soft.
2. Then drain the water and mash the potatoes with a fork or potato masher.
3. Next add the flour, egg, and salt to the mashed potatoes and mix them well.
4. Knead the dough on a floured surface until it is smooth and non-sticky.
5. After that divide the dough into four parts and roll each part into a long rope.
6. Now cut the rope into small pieces and press each piece with a fork to make indentations.
7. Bring a large pot of salted water to a boil and add the gnocchi.
8. Next cook the gnocchi until they float to the surface, which usually takes 2–3 minutes.
9. Remove the gnocchi with a slotted spoon and drain the excess water.
10. Finally, serve with your favourite sauce and grated cheese.

Variations:

• Adding chopped spinach or other vegetables to the dough can add to the nutritional content.
• You can use gluten-free flour for a gluten-free version.
• Replacing the potato with a sweet potato gives a sweeter taste.
• Adding herbs and spices such as garlic, rosemary, or thyme to the dough gives an added flavour.

Nutritional Benefits:

Potatoes are a rich source of carbohydrates, fibre, and vitamins. They are also low in fat and contain a good amount of potassium, which helps regulate blood pressure.

Flour is a good source of complex carbohydrates and provides energy to the body.

Eggs are rich in protein, vitamin D, and choline, which is important for brain health.

Conclusion

In conclusion, potatoes are a versatile and healthy ingredient that can be used in a variety of delicious recipes that children will love. Whether you’re making mashed potatoes, potato soup, or potato skins, these recipes are sure to be a hit with kids of all ages. So go ahead and get creative in the kitchen with potatoes.