By Kaitlyn Comeau, RD
Halloween proves what every parent already knows: when given the choice, kids will always pick candy over broccoli. And while that’s part of the holiday fun, the real challenge comes in the everyday feeding of your kids. Between school lunches, picky eaters, and busy schedules, making sure your child gets the nutrients they need isn’t always easy.
The good news? Healthy food doesn’t have to be a fight. Nutritious meals can be fun, tasty, and kid-approved. Add in smart supplementation, and you’ve got a simple, well-rounded way to support your child’s wellness daily.
That’s why I’ve put together three healthy recipes for kids: one for breakfast, one for lunch, and one for dinner. Each pairs with a kid-friendly supplement from KAL Vitamins to help fill nutritional gaps. We’ll even share a bonus pick to help them wind down at the end of the night.
Breakfast
Rainbow Smoothie Bowls + Multi-Saurus™ Kids Multivitamin
Mornings can be hectic, but a nourishing breakfast sets the tone for the entire day. Smoothie bowls are a creative way to pack in fruit, protein, and fiber while letting your kids decorate their bowls with toppings that look like their own works of art. It’s also great for kids with different tastes, since they can pick and choose what they love most!
Rainbow Smoothie Bowl Recipe (serves 2)
- 1 frozen banana
- ½ cup frozen strawberries
- ½ cup frozen mango
- ½ cup spinach (they’ll never taste it!)
- 1 cup milk of choice (dairy or plant-based)
- Toppings: granola, sliced kiwi, blueberries, chia seeds, shredded coconut
Instructions
- Blend banana, strawberries, mango, spinach, and milk until smooth.
- Pour into bowls and let your kids decorate with toppings.
- Encourage them to “eat the rainbow”. The more colors, the better!
Supplement Pick: Multi-Saurus™ Kids Multivitamin
Why We Love It: This recipe serves up natural sweetness, fiber for digestion, and colorful fruits for antioxidants. Pair it with Multi-Saurus Kids Multivitamin, packed with 13 essential vitamins and minerals, for a strong start to the day. A kid’s multivitamin helps fill nutritional gaps, giving your child the baseline support they need, no matter how the rest of the day goes.
Lunch
Cheesy Quesadilla Pockets + Vitamin D-Rex Kids Gummies
When lunchtime finally rolls around, many kids are at school or daycare, where balanced nutrition isn’t always guaranteed. Packing a lunch they’ll actually eat, and that keeps them fueled, is key. These quesadilla pockets are cheesy, protein-packed, and easy to hold, making them perfect for lunchboxes.
Cheesy Quesadilla Pockets (makes 4)
- 2 large whole wheat tortillas
- 1 cup shredded cheese (cheddar or mozzarella)
- ½ cup black beans, rinsed and drained
- ½ cup finely chopped bell peppers (and any other veggies of choice)
- Olive oil spray
Instructions
- Preheat oven to 375° F.
- Cut each tortilla into two halves. Fill one side with cheese, beans, and peppers, then fold over to create a pocket.
- Place on a baking sheet, spray lightly with olive oil, and bake for 8–10 minutes until golden and crispy.
- Let cool before packing into lunchboxes.
Supplement Pick: Vitamin D-Rex™ Kids Gummies
Why We Love It: These quesadilla pockets provide protein from beans and cheese, fiber from whole wheat tortillas, and a colorful boost of veggies. They pair great with Vitamin D-Rex Kids Gummies, which support strong bones.* Since many children spend much of their day indoors, vitamin D gummies for kids are an easy way to help them get an essential vitamin that is normally produced when the skin is exposed to sunlight.
Dinner
One-Pot Veggie Pasta + Zinc Elderberry ActivMelts
Dinner is often when parents face the most resistance, especially if kids are tired or picky. The solution? Keep it simple, tasty, and fun. This one-pot pasta dish is loaded with hidden veggies but still creamy and comforting.
One-Pot Veggie Pasta (serves 4)
- 8 oz whole grain pasta
- 2 cups chopped zucchini
- 1 cup chopped carrots
- 1 cup broccoli florets
- 1 cup milk (dairy or plant-based)
- ½ cup shredded parmesan
Instructions
- Cook pasta according to package directions, adding vegetables in the last 5 minutes of cooking.
- Drain and return everything to the pot. Stir in marinara, milk, and parmesan.
- Cook over low heat for 2–3 minutes until creamy. Serve warm.
Supplement Pick: Relax-a-Saurus™ Kids ActivMelts®
Why We Love It: This colorful dish sneaks in multiple vegetables while tasting like the pasta kids love. Pairing it with Zinc Elderberry Kids ActivMelts as a small after-dinner treat provides your child with immune support from a gentle dose of zinc, helping them stay fortified for the season ahead.*
BONUS: Relax-a-Saurus™ for Calm Evenings
After a full day of school, play, and activity, winding down matters just as much as fueling up. KAL’s Relax-a-Saurus Kids Chewables are designed to support calm, relaxation, and even occasional stress support.* Whether it’s a pre-bedtime story or just quiet family time, these grape-flavored treats can help your child settle in before bedtime.
The Takeaway
Raising healthy kids isn’t about perfection; it’s about balance. Nutritious meals, regular activity, and thoughtful supplementation work together to support your child’s growth and well-being.
By serving up healthy food recipes for kids (that parents can enjoy too!) like these smoothie bowls, quesadilla pockets, and veggie pasta, you can help them build a positive relationship with nourishing foods. And with the added support of KAL’s kids line, you’ll have peace of mind knowing their nutritional bases are covered.
Because when kids feel strong, focused, and supported, they’re ready to take on the world, whether that’s a school day, a soccer game, or just a night of trick-or-treating!
Kaitlyn Comeau, RD, IC-FHS, PN1-SSR is a registered dietitian, fitness instructor, and sleep and recovery coach based in Nova Scotia, Canada. As a Functional Hormone Specialist, she helps women balance their hormones and prioritize health for longevity and long-term wellness. Kaitlyn is also the owner of Pulse Wellness Studio, where she empowers clients to achieve their best health through personalized coaching for nutrition, movement, and recovery. Connect with her at kaitlyncomeau.com or on Instagram @kcgainingwellness.
Got a nutrition question? DM us anytime at @KALVitamins on Instagram — and follow for the latest updates from the original mineral supplement brand.
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any diseases.
