Weekends should feel like a gentle exhale , a time to slow down, share meals, and enjoy one another. But for many parents, Saturday and Sunday evenings come with a familiar dilemma: What can I cook that the kids will actually eat?
After a week filled with school runs, packed lunches, and back-to-back deadlines, the last thing any family wants is a dinner table standoff. The good news? Feeding kids over the weekend doesn’t have to be a struggle.
The truth is, children’s palates are still developing. They tend to prefer meals that are familiar, colourful, and simple. A weekend dinner doesn’t have to be fancy to be nourishing, it just needs to strike the right balance between comfort and nutrition. The goal is to serve food that feels like a treat but still gives their growing bodies what they need.
What Works For Kids
Research shows that children are more likely to enjoy meals that:
Offer color and variety. Bright vegetables or sauces make food more appealing.
Come in smaller portions. Bite-sized pieces are less intimidating.
Invite them In. Kids are more willing to eat meals they helped prepare, even if it’s just stirring or sprinkling cheese.
Blend the familiar with the new. A known favorite, like rice or pasta, can carry a new vegetable or spice more smoothly.
In Nigerian homes, this could mean turning everyday staples into quick, playful meals, grilled chicken with plantain wedges, vegetable-filled jollof rice, or even stir-fried noodles loaded with carrots, cabbage, and bell peppers.
Recipe; Veggie-Packed Jollof Rice with Grilled Chicken
This is a child-friendly twist on a classic that saves time without sacrificing nutrition.
Ingredients
2 cups parboiled rice
1 cup chicken stock
4 medium tomatoes
2 red bell peppers (tatashe)
1 onion
2 carrots, diced
1 cup chopped cabbage
1 cup green peas
4 chicken thighs or drumsticks
2 tablespoons vegetable or groundnut oil
Salt and seasoning to taste
Instructions
Prepare the chicken: Season lightly with salt, garlic, and a squeeze of lemon. Grill or oven-bake until golden.
Make the sauce: Blend tomatoes, peppers, and half an onion. In a pot, heat oil, add the blend, and cook until reduced.
Cook the rice: Add chicken stock to the sauce, then stir in washed rice. Cover and cook until almost done.
Add the vegetables: In the last 10 minutes, mix in carrots, cabbage, peas, and remaining chopped onion. Cover and steam until tender but still colorful.
Serve: Pair the rice with grilled chicken, keeping portions small for children.
Why It Works
This recipe feels familiar rice and chicken but quietly boosts nutrition with hidden vegetables. The grilling method keeps the chicken lighter than frying, and the vegetables bring fiber, vitamins, and natural sweetness that kids often enjoy.
