7 Delicious and Nutritious Meals for 1 Year Olds | Simply Midori

Feeding toddlers can be a daunting task but it doesn’t have to be! Creating meals that are both nutritious and tasty for your one year old doesn’t have to be a chore. With these 7 meal ideas, you’ll be able to provide meals that your little one will love, while also ensuring they get all the vitamins and nutrients they need.

1. Overnight Oats w/ Fruit

Overnight Oats: A Delightful Breakfast for Busy Mornings

As moms, it can feel like we never have enough time to make a delicious, nutritious breakfast for our family. Well, I have the perfect solution: overnight oats!

I’m a HUGE fan of warm oatmeal, but overnight oats have held a special place in my heart since I discovered them in 2019. They’re so easy to prepare, and the flavor combinations are endless. Plus, all the hard work is done when the kiddos are sleeping!

Ingredients

• Old-fashioned rolled oats – These absorb the liquid overnight, giving it a lovely creamy texture. Make sure you don’t use instant, quick-cooking, or steel-cut oats, as they don’t work as well.

• Milk – Pick any milk you prefer – unsweetened almond milk is popular!

• Yogurt – Gives overnight oats an extra creamy texture while adding a bit of protein. Go for plain Greek yogurt for the highest protein and lowest sugar.

• Chia seeds – Chia seeds are optional, but they’re great as they add fiber, protein, and omega-3 fatty acids.

• Add-Ins + Toppings – Let Your Imagination Run Wild! When it comes to overnight oats, the possibilities are truly endless. You can start with classic ingredients such as vanilla extract, ground cinnamon, maple syrup (or honey), then let your taste buds be your guide and choose from various fruits, nuts, and seeds to create your own signature overnight oats recipe.

Instructions

I aim for a 1:1 ratio of rolled oats to milk plus half as much yogurt. So for every cup of oats, I use one cup of milk plus a 1/2 cup of yogurt. This ratio yields creamy oats that are packed with flavor.

Once you’ve gathered all your ingredients, it’s time to mix. Combine oats, milk, yogurt, chia seeds, and any other add-ins you enjoy in a bowl or jar and stir until even distribution. Put the lid on your jar or cover the bowl with a plate and place the mixture in the refrigerator to soak overnight.

Time To Eat

You can grab the oats from the fridge and stir them the following day. Top with your favorite toppings and enjoy a delicious breakfast ready quickly! Overnight oats are meant to be eaten cold, so there’s no need to heat them.

The best part? You can prep them ahead of time and they’ll last up to five days in your fridge.

Want To Eat Them Hot?

You can! Just pop the overnight oats in your microwave, cooking in 30-second increments until the oats are warm throughout, and enjoy.

2. Baked Sweet Potatoes with Scrambled Eggs

Start Your Day Off Right with Breakfast-Stuffed Sweet Potatoes

Are you looking for a nutritious, delicious meal to satisfy your little one’s taste buds? Look no further than breakfast-stuffed sweet potatoes! This tasty dish is not only packed with eight essential nutrients, but it’s also incredibly easy to make.

Benefits of Breakfast-Stuffed Sweet Potatoes

• Versatile: The sweet potato is perfect for various breakfast fillings, from bacon and eggs to veggies and cheese.

• Nutritious: Packed with essential vitamins and minerals, this breakfast will keep your family fueled all morning.

• Tasty: The unique combination of flavors from the sweet potatoes and your chosen fillings will make this dish a favorite on your family’s breakfast table.

Let’s make this breakfast-stuffed sweet potato today to start our day off right:

Ingredients

• 4 large eggs

• 2 large sweet potatoes

• 1 tablespoon of olive oil

• Salt and pepper to taste

• 1/2 cup of diced bell peppers

• 1 cup of spinach

• 1/4 cup of diced red onion

• 1/4 cup of diced tomatoes

• 1/4 cup of shredded cheese

• 1/4 cup of chopped fresh herbs

*Add a 1/2 cup of cooked black beans or cooked quinoa if you want extra filling

Instructions

1. Preheat oven to 400°F.

2. Poke the sweet potatoes a few times with a fork and drizzle with olive oil. Sprinkle with salt and pepper and place on a baking sheet.

3. Bake for 40 minutes or until tender.

4. Once sweet potatoes are cool enough to handle, cut them in half lengthwise.

5. Scoop out the centers, leaving about a half-inch of flesh in the skins, and place the flesh in a bowl.

6. Add the bell peppers, onion, tomatoes, cheese, and herbs to the bowl with the sweet potato flesh until everything is well combined. (Add the cooked black beans or cooked quinoa here as well if you’d like)

7. Divide the mixture among the potato skins and place them back on the baking sheet.

8. Bake for 10 minutes or until the potatoes are golden brown and the cheese is melted.

9. Serve and enjoy!

Breakfast stuffed sweet potatoes are a delicious and nutritious way to start your day. Plus, you can customize them with different ingredients, like sausage, bacon, mushrooms, and more. Get creative and enjoy!

3. Tuna and Chickpea Salad Wraps

Creamy Tuna & Chickpea Lettuce Wraps – Quick, Delicious, and Packed with Protein!

No time for cooking, but your toddler is hangry? These Creamy Tuna & Chickpea Lettuce Wraps are your saving grace! Packed with protein and loaded with flavor, they come together in just 15 minutes. It’s like a superhero in your kitchen!

Serving Suggestions

These wraps can be enjoyed as a main course, side dish, or snack on the go. Serve them at room temperature or even chilled – the choice is yours.

So, if you’re looking for a quick and delicious meal for your family, try this recipe:

Ingredients

• 1 can chickpeas (15.5 oz)

• 2 cans tuna in olive oil or water (4 oz)

• 1/2 cup low-fat greek yogurt

• 1 small red onion

• 1 large tomato

• Handful of fresh parsley

• 1 clove garlic

• 1 tbsp lemon juice (15 ml)

• 2 small heads of lettuce

• Pinch of sea salt

• Dash of black pepper

*Option to use bread, wraps, or only lettuce.

Instructions

1. Drain the cans: Begin by draining the can of chickpeas into a colander, rinsing under cold water, and shaking off any excess water. Then, drain the cans of tuna into a fine sieve with a bowl underneath and flake the tuna. Add both ingredients into a large bowl and discard the oil from the canned tuna.

2. Mix the ingredients: Add the Greek yogurt over the tuna and chickpeas, finely chop the onion, tomato, and parsley, and add into the bowl with the rest of the ingredients. Finely grate the garlic over the ingredients, squeeze in the lemon juice, and season with sea salt and a generous portion of black pepper. Gently mix until satisfactorily.

3. Prepare the lettuce: Gently remove the leaves from the head of lettuce, rinse under cold water, add to a salad spinner and spin dry (or use a dish cloth).

4. Enjoy! Finally, add the creamy tuna & chickpea mixture into the leaves of lettuce, and serve at room temperature or chilled. It’s that easy! Enjoy!

These lettuce wraps will surely be a hit with your family and friends. The creamy tuna and chickpea mixture is a tasty and nutritious way to enjoy a light meal. So, go ahead and give this recipe a try! You won’t be disappointed. Plus, the creamy tuna & chickpea mixture will hold for 3 to 5 days in the fridge in an air-tight container.

4. Roasted Vegetable Quinoa Bowls

Introducing the Roasted Vegetable Quinoa Bowl: A Rainbow of Healthy Goodness!

When it comes to feeding your little one, you want to make sure you them something that’s not only healthy and delicious, but also fun and inspiring. That’s why I created the Roasted Vegetable Quinoa Bowl – it’s packed full of superfoods, roasted veggies, and an abundance of herbs, and I use it to teach my little one about the colors of the rainbow!

This bowl is a rainbow of healthy goodness! It’s loaded with nutrients and flavors, plus it’s hearty and filling – not to mention simple to make. Your little one is sure to love it!

Ingredients

Let’s start with the veggies. We’ve got:

• 1 large sweet potato, chopped into 1/2-inch pieces

• 2 cups broccoli florets

• 2 cups cauliflower florets

• 2 cups Brussels sprouts, cut in half

• 1/2 red onion, sliced

• 1-2 tablespoons olive oil

• Salt and black pepper to taste

• 3 cups chopped kale

For the quinoa:

• 1 cup quinoa, rinsed

• 2 cups water

• Pinch of salt

And for the lemon tahini dressing:

• 1/3 cup tahini

• 1 clove garlic

• 4 tablespoons lemon juice

• 1/3 cup warm water

• Salt and pepper to taste

Instructions

Cooking the Perfect Quinoa

1. Add The Quinoa & Water To The Pot: Add the quinoa and water to the pot on the stove – 1 cup of quinoa to 2 cups of water. You can also season it with some salt if desired.

2. Let It Simmer: Place the lid on the pot and let the quinoa simmer on medium heat for about 15-20 minutes. Don’t worry if you hear a few popping noises – that means it’s working!

3. Fluff With A Fork: After cooking the quinoa, turn off the heat and fluff it with a fork. This will help loosen up the grains and make them fluffy!

   Delicious Roasted Vegetables

4. Prep Your Veggies: Start by prepping your vegetables. Chop them up into whatever shape you prefer. We recommend cubes, slices, or sticks – it’s up to you! Once chopped, spread them out onto a parchment-lined rimmed baking sheet.

5. Roast ’em: Place the baking sheet in the oven, and let the vegetables roast for about 25 minutes. The vegetables should look caramelized and lightly charred when they’re done. Don’t forget to season them with salt and pepper!

   Lemon Tahini Dressing

6. Tahini Dressing: Whisk together the tahini, garlic, lemon juice, and water in a small bowl or jar is the first step to making the lemon tahini dressing. And don’t forget the salt and pepper to taste – the perfect finishing touch! If the dressing is too thick, add more water and whisk again – it’s that simple.

7. Assembling the Bowls: Now for the fun part. Start by adding quinoa, roasted vegetables, and chopped kale. Then, drizzle generously with the lemon tahini dressing for a burst of flavor.

And there you have it – a nutritious and delicious meal that’s ready to be enjoyed. Bon appétit!

5. Avocado Toast with Boiled Egg

Unlock the Secret to the Perfect Avocado Toast

Have you been looking for a healthy, delicious, and protein-packed breakfast or snack? Look no further than this smashed avocado toast with egg! In just 20 minutes, you can whip up a meal that’s full of flavor and has significant sticking power. Plus, you can make a larger batch of hard-boiled eggs and you’ll be ready to make avocado toast all week long!

Avocado toast is an all-star dish that can be enjoyed for breakfast, lunch, or even dinner. But to truly make the best avocado toast, you need to start with the star of the show: ripe avocados! Nobody wants to slice into an avocado only to be met with an underripe or brown interior.

Let’s make something delicious:

Ingredients

• 1 slice of bread, toasted

• 1/2 ripe medium avocado

• Small squeeze fresh lemon juice

• 1 hard-boiled egg

• Favorite pepper blend, we use Togarashi seasoning

• Drizzle extra-virgin olive oil

• Salt, to taste

Instructions

Making this protein-packed smashed avocado toast with egg is easy! Start by toasting your bread, then proceed with the following steps:

1. Mash the avocado with a fork in a bowl.

2. Add the lemon juice and mash it together.

3. Spread the mashed avocado on the toast.

4. Top the toast with the hard-boiled egg (slice as desired).

5. Sprinkle the pepper blend, drizzle extra-virgin olive oil, and season with salt to taste.

6. Enjoy!

6. Mini Turkey Burgers

Healthy and Flavorful Ground Turkey Sliders Recipe

Love the flavor and convenience of burgers but want a healthier option? Then these ground turkey sliders with lemon and mint are a must!

Infused with onion, garlic, mint, and lemon, these turkey patties pack all the same delicious flavors as beef burgers but without the guilt.

This easy-to-make ground turkey sliders recipe is ideal for busy weeknights – your little ones will love it!

Ingredients

• 1 pound fresh ground turkey (a mixture of dark and white meat)

• 2 tablespoons grated onion

• Finely grated rind and juice of 1 small lemon (about 2 teaspoons zest and 2 to 3 tablespoons juice)

• 1 garlic clove minced

• 2 tablespoons finely chopped mint plus more to taste

• 1/2 teaspoon freshly ground black pepper

• 1 teaspoon sea salt

• 1 large egg beaten

• 1 tablespoon olive oil

• 12 slider buns or 4 regular hamburger buns

• 1 small lemon cut into wedges for serving

Instructions

1. Prep the ingredients: Gather all the ingredients except the oil, buns, and lemon wedges and mix them in a bowl. Divide the mixture into 12 equal portions for sliders or 4 equal portions for burgers, and shape each portion into a patty. Place the patties on a parchment-lined sheet pan or large plate, cover, and chill in the refrigerator for at least 1 hour and up to overnight.

2. Heat up the skillet: Heat the oil in a large, heavy skillet over medium-high heat. Depending on the size of your skillet, you may need the burgers in batches.

3. Grill the burgers: Add the patties to the skillet, and cook them for 4 to 5 minutes on each side for sliders or 6 to 8 minutes on each side for burgers. Make sure they’re golden brown and cooked through.

4. Enjoy: Transfer the patties to a warm serving plate and serve immediately with the buns and the lemon wedges for squeezing over the burgers. You can even add your favorite burger toppings to make them even more delicious.

Bon appetit!

Serve immediately with toasted buns and lemon wedges for a burst of flavor. You’ll be amazed by how mouthwateringly delicious these turkey burgers or sliders are!

7. Berry Oats and Yogurt Parfaits

Mixed Berry Overnight Oat and Yogurt Parfaits: Breakfast Prep in Under 10 Minutes

Tired of struggling to make breakfast every morning? We’ve got the perfect solution for you: these mixed berry overnight oat and yogurt parfaits. They’re packed full of healthy and nutritious ingredients, and you can prep a week’s worth of breakfasts in just 10 minutes flat!

Ingredients

• Oatmeal – choose either old fashioned oats or quick-cooking oats.

• Milk – whatever type you prefer.

• Flavoring of choice – I personally love to use Tasty Shake Mixin’s oatmeal flavoring, which can be found in the oatmeal aisle of most supermarkets.

• Flavored syrups or maple syrup.

• Jello pudding powder.

• Cinnamon and sugar.

• Plain non-fat Greek yogurt.

• Frozen mixed berries or other fruit of your choice.

Instructions

This method is broken down into three simple steps:

• Step 1: The Oat Layer

• Step 2: The Yogurt Layer

• Step 3: The Fruit Topping

Step 1: The Oat Layer

To create the oat layer, simply combine oats, milk, cinnamon, and flavor on the bottom of your mason jar (I like using a 12 oz mason jar). Give it a few stirs to combine everything.

Step 2: The Yogurt Layer

For the yogurt layer, combine the yogurt with cinnamon and sugar, and layer it on top of the oat layer. Easy peasy!

Step 3: The Fruit Topping

Finally, the last layer is the fruit layer. Topping the yogurt layer with the fruit of your choice is a great way to add flavor and a pop of color.

Once your Mason Jar Overnight Oats are ready, store them in the fridge and enjoy the next morning for breakfast!

You can switch out the fruit for whatever you have on hand or whatever you’re feeling that day. It’s a great way to get your little one excited about breakfast and a perfect opportunity to introduce them to more exotic varieties of fruit.

For added sweetness, use frozen fruit as it melts; it creates a delightful syrup that adds a delicious flavor to the other ingredients. To get started, why not try a basic combination like blueberries and strawberries, then move on to more adventurous combinations like dragon fruit and mango!

Wrap Up

Providing meals that are both healthy and delicious for your one year old can be a fun experience. With these 7 meal ideas, you’ll have plenty of meals to choose from when deciding what to serve your little one. From overnight oats with fruit to avocado toast with eggs, these meals are sure to please even the pickiest of eaters!

Happy cooking!