Healthy recipes for kids

Jun 07, 2019

Children of growing age have their own nutritional needs. With fast physical growth, they also develop socially and psychologically. Keeping in mind their special needs, this recipe blog will discuss nutritious and healthy recipes for children of age group 4-6 years. These age group children are very much picky eaters. They want foods which are easy to handle and tasty. Ensuring maximum nutrition for children in minimum efforts and time for mothers will be focused. Recommended Dietary Allowances for this age group is- Energy needed is 1350 Kcal, 20g proteins, Calcium needed is 600mg, Iron- 13mg, Folate requirement is 200mg, Vitamin A- 400mg. All these major nutrients will be provided to the child through these delicious recipes.

Kaccha aam chatpata

Kaccha aam chatpata

Kacha aam chatpata is a delicious tangy dish for kids of age group 3 and above. This recipe is made of Bengal gram dal i.e. chana dal and raw mango i.e. kacchi kairi. Very easy to make recipe is rich in proteins and vitamin C, Niacin and fibre which are of utmost importance for growing age. This dish can be eaten in snack when kids demand something easy to eat and tasty.

Course Side Dish, Snack
Cuisine Indian
Keyword bengal gram dal, niacin, raw mango, vit c, yummy dish
Prep Time 2 hours 40 minutes
Cook Time 10 minutes
Total Time 2 hours 50 minutes
Servings 4 4
Calories 462 kcal

Ingredients

  • 100 gram Bengal gram dal ( chana dal )
  • 100 gram raw mango totapuri kairi
  • 10 gram oil
  • 2 tbsp mustard seeds
  • 1 tbsp asafoetida
  • 1 tbsp turmeric
  • 10 gram sugar
  • 1 tbsp salt

Instructions

  1. Soak Bengal gram dal ( chana dal ) for 3 hours prior and drain off water.

  2. Grate the raw mango well

  3. For tempering, let the whole mixture cool completely and then only add on the ingredients mixed together

  4. Grate the chana dal in uneven consistency. Do not form a paste.

Recipe Notes

 

Method of preparation

Soak chana dal at least 3 hours before and drain off water later. Grate 1 medium size raw mango (totapuri). Add 1 small 1-inch ginger 3 small green chilies and soaked chana dal in the mixture and grate this content in an uneven consistency so that it should not form paste. 

Now take this content out and keep aside in a bowl.

FOR TEMPERING

For tempering, let the 10-gram oil heat in a pan. Add 1 tbsp mustard seeds, 1 tbsp asafoetida, 1 tbsp turmeric powder in heated oil and switch off the gas. Now, most important let this tempering cool completely.

After it gets cool, mix the unevenly grated chana dal into it. Now add grated raw mango, sugar, and salt into the chana dal and mix well. The dish is ready to serve.

 

 

Nutrition data and health benefits

Each serving of this recipe is of 50g i.e. 1 med size bowl which meets 23 % of RDA for proteins, 115 Kcals are gained, 18mg calcium, 1.6g iron, and 20%of RDA for folate is also met. Folate is essential for brain and cognitive development. Chana dal gives maximum proteins in this recipe which is required for growth and development of the body. Raw mango is a very good source of Vit C and Niacin which makes the immune system stronger and prevents scurvy. Also, this summer special recipe prevents dehydration, gastrointestinal problems, prevents from excess heat in the body, good for the liver and boosts energy which children need for playing in summer vacations.

Apple carrot thanda

Apple carrot thanda

This juice is very easy to make and is loaded with lots of nutrients like carotenoids, Vitamin A, fiber, potassium and antioxidants like quercetin, catechins and beta carotenes. Not a very good source of proteins or any other major minerals like iron, this tangy juice has a very good impact on overall health benefit since the major need of Vitamin A (Retinol) is fulfilled with this juice. As per RDA, Vitamin A is essential for good eyesight on children and 3200 micrograms of beta carotene is required daily which gets converted into retinol in the body. RDA of retinol is 400 microgram to have a good vision.

Course Breakfast, Drinks, Snack
Cuisine Indian
Keyword apple, carotenoids, carrot, Vitamin A
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 2
Calories 104 kcal

Ingredients

  • 100 gram apple
  • 100 gram carrot
  • 4-5 leaves mint ( pudina )

Instructions

  1. Remove the skin of an apple

Recipe Notes

Method of preparation

Remove the skin of an apple and cut into pieces. Cut carrot into small pieces. Add both this apple and carrot in the mixture. Add 3-4 mint ( pudina ) leaves. Add very little around 20 ml water and grind well. Add ice cubes and serve.

Nutrition data and health benefits

Each serving is of 100ml gives 1392 microgram of retinol which fulfills the RDA of 400 micrograms. Excess of retinol is stored in the liver. Also, this juice gives a good amount of fiber (7.42g) meeting 30 % of the Recommended Allowance per day. Fiber is very essential to prevent childhood problems like constipation. Mint adds a very good flavor. No sugar is added. This juice will help to incorporate a healthy choice of fruits and vegetables amongst children and at the same time give nutrition. Complex carbs like pectin in apples will give its natural taste and health benefits.

Soya veg chat

Soya veg chat

Soya veg chat is delicious and yummy recipe for all chat lovers. Kids need something tasty and easy to eat. This recipe includes soya chunks which are very rich in proteins. Easy to make recipe is loaded with proteins, calcium and iron to meet the RDA of growing children. Soya chunks can easily replace non veg but the quality of protein is equal to that of meat. Also added sesame seeds give a crunchy taste.

Course Appetizer, Salad, Snack
Cuisine Indian
Keyword calcium, iron, proteins, soya chunks
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 499 kcal

Ingredients

  • 100 grams soya chunks
  • 20 ( 5 tbsp) grams sesame seeds
  • 50 grams spring onions
  • 4 tbsp chat masala
  • 10 gram oil
  • 50 gram onion
  • 1 tbsp red chilli powder
  • 1/2 tbsp salt
  • 1/2 tbsp turmeric
  • 1 tbsp cumin seeds
  • 50 gram tomato

Instructions

  1. Soak soya chunks in 1 tbsp chat masala powder water for 10 mins and drain later.

  2. Finely chop the onions

  3. Finely chop tomato

Recipe Notes

Method of preparation

Soak 100 gram soya chunks in chat masala water for 10 mins. Drain off water later. Now take a pan and heat oil in it. Add sesame seeds, chopped spring onions, salt, turmeric, and red chilli powder. Mix well. Now take a bowl and shift this cooked mixture from pan into it. Add chopped onion, tomato and soya chunks in it. Add chat masala powder and mix well. The dish is ready to serve.

Nutrition data and health benefits

Each serving is of 60g i.e. 1 medium size bowl which gives 9.7g proteins, 83 calories, 3.2g fats, 4mg iron, 104 mg calcium, and 0.7mg zinc. 50% of the protein needs are met with this tangy snack. 30% of iron RDA is met. Sesame seeds are added which are rich in calcium is necessary for bone development. Good quality proteins are obtained which are essential for normal growth and repair of tissues and development. Vit C of tomatoes will help to absorb the iron. Extra lemon can also be added for flavor.

Shruti karnik

Holding a masters degree in Foods and Nutrition from Foods and Nutrition dept of MSU, Vadodara with 5 yrs experience in various hospitals. specialty in cardiac health, weight issues, diabetes, hypert

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