Given the high-paced lives we lead, serving a balanced diet for kids can be very challenging. A lot of thought and preparation may go in ensuring that your kid gets all of his/her essential nutrients. Allow us to make this process easier for you with a few dishes that are not only quick to make but also healthy.
In this article, we list down some of those healthy dishes and their recipes.
Open roti sandwich:
One of the healthiest recipes for kids, the open roti sandwich is loaded with essential nutrients. You can include a small portion of all of the five food groups (i.e. vegetables and legumes/beans, fruits, grains, meat and poultry, and dairy products) in this recipe. Here’s the basic recipe:
- 1 roti
- 1 tablespoon tomato puree
- ½ sprouts of your choice
- ½ grated carrot, beetroot, lettuce, and sliced onions
- Grated cheese to garnish (optional)
- Salt to taste
Heat the roti in a pan and keep it aside. In a mixing bowl, add the sprouts and ½ a cup of grated veggies. Add salt to taste and mix them well. Now, apply tomato ketchup on the roti and spread the sprouts mix evenly on it. Garnish it with a cheese of your child’s choice.
Cut the sandwich into bite-size pieces for your toddler’s convenience.
Health quotient: This recipe is a rich source of fibre, vitamin B9, iron, and vitamin A.
Chicken and mushroom stir-fry:
Rich in protein, this dish is easy to make and will hardly take you any time to stir up. This simple, yet hearty dish is certainly a healthy meal recipe for kids. It is both – nutritious and delicious. All you need is:
- 1 bowl of chicken cut into bite-size pieces
- ½ bowl of mushrooms
- ½ bowl of broccoli
- ½ bowl of red and yellow bell peppers
- ¼ bowl of corn
- Salt to taste
- A pinch of black pepper (optional)
- 1 tablespoon oil
- 1 cup of water
Rinse the chicken pieces and keep them aside. In a wok or a big skillet add one tablespoon of oil. Once the oil heats up, add the chicken pieces to it and sauté them for a minute or two. Then add the mushrooms and continue to sauté them for half a minute.
Add broccoli to it and let it cook. In between, once the broccoli is semi-cooked, add the bell peppers, a pinch of salt, and black pepper. Add water and cook the chicken and vegetables through. Lastly, add the corn and cook it on a low flame for about three minutes. Viola, a healthy meal for kids, is ready to be served.
Health quotient: This recipe is filled with vitamin B and vitamin C. The bell peppers provide a lot of antioxidants, and the chicken provides the required amount of protein in your child’s diet.
This simple Indian pancake is packed with tons of nutritional value. Apart from being a healthy recipe for kids, oats dosa is quick to make and delicious. All you need is:
- 1 cup oats
- ½ brown rice flour
- ½ ragi flour
- ½ cup curd
- ¼ cup coriander
- Thumb-sized ginger finely chopped (add this herb only if your child eats it)
- Salt to taste
- Water as required
Finely grind the oats in a mixer grinder and place the ground oats in a large mixing bowl. Add the rice and ragi flour to it. Then, mix the curd, coriander, and add salt to taste. Now pour half a cup of water, mix it well and check the consistency. This dosa batter’s consistency should be a tad bit thinner than a pancake batter. Make the dosa in a dosa pan and serve it warm with coconut chutney.
Health quotient: Ragi is an excellent source of iron and fibre; it also helps to increases bone density. Overall, this recipe is a good source of vitamin C and vitamin B.
So, the next time you want to cook a healthy meal for your child and are short on time, do give these recipes a try.