Lacto-ovo Vegetarian Recipes That Are Nutritious and Appealing to Children

Here are some kid-friendly lacto-ovo vegetarian recipes that are both nutritious and appealing to children:

1. Cheesy Vegetable Quesadillas

Ingredients:

• 4 whole wheat tortillas
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 cup mixed vegetables (bell peppers, spinach, or corn)
• Olive oil for cooking

Instructions:

1. Heat a skillet over medium heat and add a little olive oil.
2. Place one tortilla in the skillet and sprinkle half of it with cheese and mixed vegetables.
3. Fold the tortilla in half and cook until golden brown on both sides and the cheese is melted (about 3-4 minutes).
4. Cut into wedges and serve with salsa or guacamole.

2. Mini Veggie Frittatas

Ingredients:

• 6 eggs
• 1/2 cup milk
• 1 cup chopped vegetables (spinach, tomatoes, bell peppers)
• Salt and pepper to taste
• Grated cheese (optional)

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a bowl, whisk together eggs, milk, salt, and pepper.
3. Stir in the chopped vegetables.
4. Pour the mixture into greased muffin tins, filling each cup about two-thirds full.
5. Sprinkle with cheese if desired.
6. Bake for 20-25 minutes or until the frittatas are set and lightly golden.
7. Let cool slightly before removing from the tin.

3. Fruit and Yogurt Parfaits

Ingredients:

• 2 cups yogurt (plain or flavored)
• 2 cups mixed fresh fruits (berries, banana slices, or diced apples)
• 1 cup granola

Instructions:

1. In a glass or bowl, layer yogurt, a layer of mixed fruits, and a layer of granola.
2. Repeat the layers until all ingredients are used.
3. Serve immediately for a refreshing snack or dessert.

These recipes are not only easy to prepare but also allow kids to enjoy a variety of flavors and textures while getting essential nutrients!