Hello mommies, welcome to my blog. Let us think differently today and try 5 easy and healthy Indian recipes for kids. Choosing the right food and nutrition for kids is a tough task for mothers. Whether the mother is a worker or a homemaker, it becomes a challenging task for them to feed their kids the right nutrition. Mothers have to work hard and think deeply about trying different recipes for their kids so that they can avoid market-made junk food. But after all these attempts, sometimes we, as mothers, fail. When kids demand junk food from the market, we try a lot to make it tasty as well as nutritious. This is the motive of the mothers to make their children eat nutritious food anyway. We try many recipes, but we somehow compromise on the nutritional content to make them tasty. But if we work smartly, we can also achieve that nutritious goal as well. We just need to replace some ingredients in these 5 easy and healthy Indian recipes for kids to make the food healthy and tasty for them.
The Basic Nutritional Requirements of Kids
The basic nutritional requirements of kids is different for different age groups. let us talk about kids between 1-5 years old.
- Caloric Intake: Children require a balanced diet with adequate calories to support growth and energy needs.
- Protein: For muscle and tissue development, protein is essential. Children need sources like fox nuts, milk products, moringa powder, cereals, and grains.
- Carbohydrates: They are a primary energy source found in grains, fruits, and vegetables, supporting daily activities.
- Fats: Important for brain development, include healthy fats from nuts, seeds, and oils.
- Vitamins: A variety of fruits and vegetables for essential vitamins like A, C, and D are essential.
- Minerals: calcium for bone health, iron for blood, and zinc for overall immunity.
- Hydration: In order to maintain proper bodily functions, consume liquid in different forms like coconut water, juices, fruits, etc.
- Fiber: In order to support digestive health, consume whole grains, fruits, and vegetables.
- Limit Sugars and Processed Foods: Reduce the consumption of sugary snacks and processed foods for overall health.
- Balanced Meals: Provide a mix of food groups to meet various nutritional needs.
Let us discuss 5 easy and healthy Indian recipes for kids that will cover up all the above-mentioned nutrients for kids.
5 Easy and Healthy Indian Recipes for Kids
1. White sauce suji pasta
To make a pasta healthy and tasty, we need to replace some ingredients while making it. The first thing is to buy suji pasta from the market instead of maida pasta. And the second thing is that while making the white sauce for the pasta, we will use wheat flour instead of maida. This is the first recipe among 5 easy and healthy Indian recipes for kids.
Process:
- Boil the pasta in water. Add one spoon of oil and one spoon of salt to it to avoid sticking.
- After 10 minutes, or when it gets soft, sieve the pasta and pour chilled water on it to stop the cooking process of the pasta.
- On the other side, take one spoonful of ghee and roast some veggies like carrot, capsicum, onion, tomato, red and yellow bell pepper, or any other veggie as per your taste.
- Take out the veggies after roasting for 2 minutes.
- Now, take one spoon of oil and one spoon of butter in a pan. Add one spoonful of wheat flour to it. Let it roast for 20 seconds.
- Then add milk gradually and stir continuously. After 2 minutes, add oregano, chilli flakes, salt, and black pepper as per taste. You can also add mozzarella cheese slices to make it more cheesey.
- At last, add the boiled pasta to it and mix. Enjoy.
2. Pav Bhaji
This is very much liked by the kids. But do not let them eat the market-made pav bhaji. That one is full of only spices, chilly, and oil. Nothing is nutritious in the market-made pav bhaji. Make it at home with properly washed veggies and vessels.
Process:
You can choose any of the vegetables. I am mentioning here what I use at home.
- Take carrots, cauliflower, peas, brinjal, beetroot, potatoes, turnips, and tomatoes. Wash them properly and chop them widely. Adjust the quantity of the vegetables as per your family members.
- Put one glass of water in a pressure cooker and cook all the veggies together in it for 2 whistles. After that, take out the veggies and mash with a masher.
- Put oil and butter in one pan and add jira, a finely chopped onion, and tomatoes. Add salt, turmeric, and pepper as per your taste. Fry them until it leaves oil on the sides.
- Then add the mashed veggies to it. Let it cook for 5 minutes. Add 2 spoons of pav bhaji masala, a lot of butter, and lime juice to it.
- Garnish it with coriander (dhaniya) leaves.
3. Suji Idli
It is a quick and healthy way of making idli. It does not need to be fried, and it is stuffed with veggies. Among the 5 easy and healthy Indian recipes for kids, this one is the steamed version.
Process:
- Soak one bowl of sooji in one bowl of curd for 10–15 minutes. Sooji will swell up.
- Now add finely chopped or grated veggies like carrot, cauliflower, tomato, onion, capsicum, and broccoli to it and add salt and black pepper. For seasoning, add chilli flakes and oregano powder. Add water to adjust the thick consistency.
- Grease the Idli maker. Add one spoon of eno powder just at the time when you are going to fill the vessels for cooking.
- Pour the mixture into the Idli containers and set them for steaming.
- Serve with chutney and enjoy.
4. Healthy protein-fruits salad
Salad is a great combination of vitamins, proteins, carbohydrates, and fats. I will suggest some ingredients here; you can choose as per your taste and availability. Among the 5 easy and healthy Indian recipes for kids. This recipe does not need any frying, cooking, or steaming.
Process:
- Take fruits: apple, cheeku, grapes, pomegranate, pineapple, and papaya.
- Take boiled beans (Rajma), black chole, and chickpeas (white chole).
- Roast one bowl of makhanas and groundnuts.
- Take some veggies: a finely chopped onion, tomatoes, boiled potatoes, cucumber, broccoli, red and yellow bell peppers, and cabbage.
- Put them all together.
Seasoning:
- Take the curd in a bowl and mix it properly so that no lumps are left.
- Add oregano, salt, black pepper, honey, and lime juice.
- Pour it on the mixed salad and enjoy the healthy and tasty salad.
5. Beans Sandwich
Sandwiches are everyone’s favorite. Whether it is for kids or adults, everyone likes it. To make the sandwiches healthy and tasty, replace the maida bread with wheat flour or mixed-grain bread. The next thing is to replace the ingredients in the sandwiches. Do not always go for potatoes.
Process:
- Take boiled rajma (beans) and mash them coarsely.
- Add chopped onion, tomatoes, and cucumber to it and mix them together.
- Now add whisked malayi or cream to it and add salt and black pepper as per your taste. Mix it all together properly.
- Now heat the tawa and make sandwiches by applying sauce or green chutney to one slice and this mixture to the other slice.
- You can also make these sandwiches in a sandwich maker.
Note: These recipes are also very helpful for weight loss for the mothers after their delivery. These recipes will cover the nutrients in your diet and satisfy your cravings as well.
Conclusion:
In conclusion, these 5 easy and healthy Indian recipes for kids offer a delightful fusion of nutrition and flavor. By incorporating diverse ingredients rich in essential nutrients, these recipes not only cater to the taste buds but also contribute to the overall well-being of children. Encouraging a balanced diet from an early age sets the foundation for healthy eating habits, fostering optimal growth and development. These recipes seamlessly blend the vibrant culinary traditions of India with the nutritional requirements vital for a child’s health. Empowering parents with accessible and delicious options, these recipes make the journey towards raising healthy and happy kids an enjoyable culinary experience.
FAQs:
Ques. 1: What Indian food is good for picky eaters?
Ans: It is very difficult to feed the picky eaters. Good food for picky eaters can be a vegetarian sandwich, idli, mixed fruit salad, pasta, beans, etc.
Ques. 2: What is a good Indian dish for kids?
Ans: Good Indian dishes for kids can be healthy stuffed paranthas, pav bhaji, beans, vegetable rice, cereals, vegetable oats, etc.
Ques. 3: What is the favorite food for kids?
Ans: It actually depends from child to child. I can suggest some foods that are favorites of kids. white sauce pasta, vegetable sandwiches, Naan, caramelized faux nuts, sooji idli, bambino, kheer, besan cheela, sooji base pizza, etc.
Ques. 4: How do I get my child to eat curry?
Ans: Start with tasty ingredients like onions and tomatoes. These ingredients will make the curry yummy and healthy. Start adding the vegetables later on.