Recipes of High-Nutrition Foods for Your Kids

Highly nutritious recipes that kids can enjoy at every meal

It is a fact that busy parents find it challenging to plan and prepare nutrient-rich dishes for their kids for every meal. Juggling workplace responsibilities and household chores can leave you with very little time to think of creative, tasty and yet healthy recipes that are easy to make. However, growing children need balanced main meals and snacks throughout the day, to meet their energy and nutritional needs. So, what do you do? Just try out these healthy food recipes for kids, which will supply them all the essential nutrients and are delicious too.

Breakfast ideas for kids

We all know that breakfast is the most important meal of the day, especially for children, if you want them to stay energetic, alert and productive for long hours. So, here are some healthy Indian recipes for toddlers for breakfast:

Method

  1. Mini nachni pancakes

    Ingredients

    1. ½ cup nachni (ragi/millets) flour
    2. 1tbsp besan
    3. ¼ cup finely chopped onions
    4. 2 tbsp finely chopped coriander (dhania)
    5. ¼ tsp fruit salt
    6. 2 ½ tsp oil for greasing and cooking

    For accompaniment:

    Healthy coconut chutney

    Method:

    • First, combine all the ingredients, except the fruit salt, along with 1 cup of water, in a bowl, and mix well.
    • Now add the fruit salt and 2 tbsp of water.
    • Grease a non-stick mini utthapam pan with oil.
    • Pour 2 tbsp of batter in each mould and spread it.
    • Cook until the pancakes turn brown on both sides.
    • Serve hot with coconut chutney.
  2. Quick vegetable appe

    Ingredients

    1. 2 tbsp finely chopped spinach
    2. 2 tbsp grated cabbage
    3. 1 cup idli batter
    4. Salt to taste
    5. Oil for greasing and cooking

    For accompaniment:

    Tomato ketchup

    Method:

    • Combine all the ingredients and mix well.
    • Heat the appe mould on a medium flame and grease it with oil properly.
    • Pour a spoonful of batter into each mould and cook the appes till they turn brown on both sides. Flip now and then to avoid burning.
    • Cool the appes slightly and serve for breakfast or pack in a tiffin box, with the ketchup in a separate container.
  3. Banana rolled oats

    Ingredients

    1. ½ cup chopped apples
    2. ¼ cup chopped bananas
    3. ½ cup soaked and cooked rolled oats
    4. 2 tbsp applesauce
    5. ½ cup almond milk
    6. ¼ cup tsp vanilla essence
    7. 2 tsp chopped walnuts

    Method

    • Mix all the ingredients in a bowl, except the banana, apple and walnuts.
    • Pour the mixture in a serving bowl and evenly sprinkle the apple, banana, and walnut over it.
    • Serve immediately or chill in the refrigerator for about 2 hours before serving.
  4. Almond banana smoothie

    Ingredients

    1. 4 tbsp blanched and de-skinned almonds
    2. 1 cup roughly chopped bananas
    3. 1½ cups chilled milk
    4. 2 tbsp sugar
    5. 1½ tbsp. vanilla essence
    6. Ice cubes

    Method

    • Mix almonds, bananas, and ½ cup of milk and blend into a smooth mixture.
    • Add sugar, remaining milk, sugar, and ice cubes, and blend again.
    • Pour in tall glasses a nd serve immediately.
  5. Carrot green peas creamy sandwich

    Ingredients

    1. ¾ cup grated carrots
    2. ½ cup boiled and coarsely mashed green peas
    3. ½ cup cheese spread
    4. Salt to taste

    Method

    • Divide the stuffing into 4 equal portions.
    • Toast 2 bread slices and keep on a clean surface.
    • Spread the stuffing on 1 bread slice and cover it with another slice.
    • Cut the sandwich diagonally.
    • Serve immediately.

Lunch or dinner ideas for kids

After breakfast, lunch is the second most important meal of the day. However, it should be filling yet not too heavy. So, if you are looking to serve tasty and nutrient-rich foods during lunch, here are some recipes.

  1. Rajma chawal

    Ingredients

    1. 1/2 cup rajma soaked overnight
    2. 3 cups cooked rice
    3. 1 tbsp oil
    4. 1/2 tsp cumin seeds (jeera)
    5. ¼ tsp hing
    6. ½ cup sliced onions
    7. 1/2 tsp ginger-garlic paste
    8. ½ cup chopped tomatoes
    9. ¼ tsp turmeric powder
    10. ½ tsp chilli powder
    11. ½ tsp coriander-cumin powder
    12. Salt to taste
    13. Chopped fresh coriander for garnishing

    Method

    • Heat oil in a pressure cooker. Add hing and cumin seeds. Sauté for a few seconds on medium flame.
    • Add onion and ginger garlic paste and sauté for 2-3 minutes.
    • Add tomatoes, turmeric, chilli, coriander-cumin seeds powder, salt, and mix well. Cook on medium flame and stir occasionally.
    • Add rajma, 1 cup water, and mix well.
    • Pressure cook till you hear 4-5 whistles.
    • Wait for some time before opening the lid.
    • Add cooked rice, mix, and again cook for 2-3 minutes on medium flame.
    • Garnish with fresh coriander and serve.
  2. Egg paratha

    Ingredients for paranthas

    1. ¾ cup whole-wheat flour
    2. 1/2 tsp carom seeds (ajwain)
    3. Salt to taste
    4. 1/2 tsp ghee
    5. 1 tsp oil for cooking

    Ingredients for egg mix

    1. 3 eggs
    2. ¼ cup finely chopped onions
    3. ¼ cup finely chopped tomatoes
    4. 2 tbsp finely chopped coriander

    Method for paranthas

    • Combine all the ingredients and knead to make soft dough.
    • Divide the dough into 2 equal portions.
    • Roll one of the portions to make a circle of 6-inch diameter and spread ¼ tsp of ghee evenly all over it.
    • Cook the parantha on a tava, using a little oil.
    • Make more paranthas like this and keep them aside.

    Method for preparing egg

    • Mix eggs with all the ingredients and beat well.
    • Heat a non-stick pan and grease it with oil.
    • Pour half the egg mixture in it.
    • Place a parantha on it and press it lightly. Cook it properly.
    • Cut into 4 equal portions using a knife or cutter.
    • Repeat these steps to prepare more paranthas like this.
    • Serve hot. .
  3. Spinach mushroom sabzi

    Ingredients

    1. 6 cups chopped spinach
    2. 2 cups mushroom cubes
    3. 2 tsp oil
    4. 1 tsp cumin seeds
    5. 2 cloves
    6. 1 bay leaf
    7. 1 tsp garlic paste
    8. ½ ginger paste
    9. ½ tsp green chilli paste
    10. ½ cup finely chopped onions
    11. ¼ cup finely chopped tomatoes
    12. ½ tsp dried fenugreek leaves
    13. 1 tsp garam masala
    14. 1 tsp chilli powder
    15. 1 tsp coriander-cumin seeds powder
    16. Salt to taste
    17. 1 tbsp fresh cream

    Method

    • Boil 4 cups of water in a pan, add spinach, and cook on a medium flame for 2-3 minutes.
    • Drain and cool completely.
    • Blend into a smooth mixture.
    • In a separate pan, heat oil, add cumin seeds, cloves, bay leaf, garlic paste, ginger paste, and green chilli paste.
    • Add onions and sauté on a medium flame for around 2 minutes.
    • Add tomatoes and cook for 1-2 minutes till they are soft.
    • Add mushrooms and cook on a medium flame for 1-2 minutes.
    • Add the spinach mixture, dried fenugreek leaves, garam masala, chilli powder, coriander-cumin powder and salt.
    • Mix well and cook on a medium flame for 2-3 minutes.
    • Add the fresh cream, mix well, and cook on a medium flame for around 1 minute, stirring occasionally.
    • Serve hot.
  4. Cheese baked zucchini fries

    Ingredients

    1. ½ cup parmesan cheese powder
    2. 2 cups zucchini fingers
    3. ½ cup bread crumbs
    4. ½ tsp black pepper
    5. ½ cup plain flour
    6. ½ cup milk

    Method

    • Combine the bread crumbs, cheese powder, pepper powder, and salt in a bowl and mix well.
    • Dip each zucchini finger in the mixture, then milk, and then in bread crumbs, to coat well.
    • Place them on a butter paper and then on a baking tray.
    • Bake these fingers in a preheated oven at 200 degree centigrade for 25 minutes.
    • Serve hot with any homemade sauce or ketchup.
  5. Chapati roll with vegetables

    Ingredients

    1. 8 chapatis
    2. ¼ cup finely chopped cucumber
    3. ¼ deseeded and finely chopped tomatoes
    4. 2 tbsp finely chopped coriander
    5. ¼ cup grated carrot
    6. ¼ cup finely chopped capsicum
    7. ½ cup shredded lettuce
    8. ¼ cup finely chopped spring onions
    9. 2 tbsp mayonnaise
    10. 2 tbsp cheese spread
    11. Salt to taste

    Method

    • Mix all the ingredients well to make the stuffing.
    • Divide the stuffing into 8 equal portions.
    • Place a chapati on a clean surface and spread chilli sauce over it.
    • Place the stuffing on one side and roll the chapati.
    • Repeat these steps to make more rolls.

Snack ideas for kids

In between the main meals, you should serve light and healthy snacks that can round off the nutritional intake of a child. Here are some recipes for the same:

  1. Cheese chilli Frisbees

    Ingredients

    1. 2 ½ cubes grated cheese
    2. ½ cup whole-wheat flour
    3. ½ tsp black sesame seeds
    4. ¼ tsp chilli powder
    5. 2 tbsp wheat bran
    6. Salt to taste
    7. 1 tsp oil

    Method

    • Prepare firm dough by combining all the ingredients.
    • Divide the dough into 6 equal portions and roll out chapatis that are 4-inch in diameter.
    • Heat a tawa and cook the chapatis using oil.
    • Cool and store in airtight containers.
  2. Banana walnut muffins

    Ingredients

    1. 1 cup butter
    2. 1 cup castor sugar
    3. 2 bananas
    4. ½ cup chopped walnuts
    5. 1 cup plain flour
    6. ½ tsp baking soda
    7. ½ tsp baking powder
    8. ½ tsp salt
    9. ½ tsp vanilla essence
    10. 3 tbsp milk
    11. Butter to grease muffin moulds

    Method

    • Grease muffin moulds with butter.
    • Preheat the oven to 200 degree centigrade.
    • Mix the flour with baking soda and baking powder, and sieve it.
    • Add butter and mix it all till the texture is soft and fluffy.
    • Peel and chop bananas and add to the mixture and mix well.
    • Add vanilla essence, walnuts, and sifted flour.
    • Add milk to get a batter-like consistency.
    • Pour 2 tablespoons of batter in each mould.
    • Place the tray in the oven and bake for 20-25 minutes.
    • Remove the muffins from the tray once done, and transfer to plates.

The recipes mentioned in this article can now make it simple for you to whip up tasty dishes for every major meal and snack easily. From carbohydrates and healthy fats to vitamins, minerals and proteins, these recipes incorporate all macro and micronutrients your toddler needs to stay energetic and grow well.