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7 Winter Foods To Boost Your Preschooler's Immunity

Who doesn’t love basking in the winter sun? Sunday picnics in the park can be really fun. But at the same time, chilly winds can cause seasonal allergies. Getting a cold or the flu is common for kids during the change of season. So, what can you do to protect your preschooler from a series of viruses? Here are a few smart recipes made with immunity-boosting winter food.

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#1. Gur-Roti Ladoo

Nutritional benefits: Jaggery is a source of nutrients that act as an immunity booster. That's why our parents have always placed importance on concluding meals with jaggery or gur. It is a source of iron and minerals that are must for winters.

Ingredients

Jaggery (½ cup)
Chapatis [Cereal-wheat or anything of your choice] (2)
Ghee (2 tbsp)
Crushed dry fruits (almonds and cashews)

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    Total Preparation Time

    20 minutes
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    Serves

    2 Serving
gud roti ladoo recipe to increase immunity in kids

Method:

  • Step 1:

    Prepare wheat chapatis (or any cereal you prefer), with a good amount of ghee applied over it.

  • Step 2:

    Once cooled, coarsely grind the chapatis in a mixer.

  • Step 3:

    Take some melted jaggery in a bowl and add crushed dry fruits in it. Then, add the blended chapatis to the bowl and mix well.

  • Step 4:

    This sticky material is ideal for making round ladoos. Roll it over your oiled palm to make balls. Your healthy and easy to prepare ladoos are ready! Serve them to your child throughout the winters and watch them growing safely.

#2. Spinach/Methi Puri

Nutritional benefits: Spinach and green leafy vegetables are the best gifts of winters. They are a rich source of iron and can prevent anemia if consumed regularly. Spinach also serves as a great source of minerals, which help your child fight diseases.

Ingredients

Spinach or methi leaves (100 gms)
Wheat flour (1 cup)
Oil to fry
Besan (chickpea flour)
Salt to taste

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    Total Preparation Time

    30 minutes
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    Serves

    4 Serving
immunity boosting food recipe made with spinach

Method:

  • Step 1:

    Wash methi leaves properly.

  • Step 2:

    Roughly chop the methi leaves so that they can be well kneaded with the flour.

  • Step 3:

    Add wheat flour to a bowl with the chopped methi leaves, salt, a tablespoon of chickpea flour and a few drops of cooking oil. Knead the mixture well with the help of water to bake puris or to make paranthas. For spinach puris, you can boil spinach and grind it in a mixer. Use the puree to knead the dough.

#3. Sweet Potato Fries

Nutritional benefits: It is a source of vitamin A and potassium, which supports immunity.

Ingredients

Potatoes
Salt
Rock Salt
Black Pepper

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    Total Preparation Time

    20 minutes
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    Serves

    4 Serving
sweet potato fries - immunity boosting winter food for kids

Method:

  • Step 1:

    Half boil sweet potatoes in a pressure cooker.

  • Step 2:

    Slice the boiled sweet potatoes in the shape of sticks.

  • Step 3:

    Deep fry sweet potato sticks in oil or you can bake them for a less oily meal.

  • Step 4:

    Once fried, sprinkle some rock salt and black pepper on the sweet potato fries. Sweet potato fries, a much healthier substitute of potato fries, are ready to be served. You can also blend the sweet potato pieces to make a smooth puree and use that to cook rice, bake cupcakes or as a pasta sauce for more nutritious variants.

#4. Besan Ka Sheera

Nutritional benefits: Dry fruits are the powerhouse for building immunity in winters. Besides health, they will give your child energy and warmth to stay safe from infections. When you mix them with chickpea flour (besan), it becomes a great choice to fight cold and flu.

Ingredients

Chickpea flour [besan] (½ cup)
Fresh cream [malai] (1/4 cup)
Milk (1 serving spoon)
Sugar (¼ cup)

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    Total Preparation Time

    15 minutes
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    Serves

    2 Serving
besan sheera winter food recipe to increase immunity in kids

Method:

  • Step 1:

    Take besan in a flat pan and dry roast it on a low flame. Keep stirring until it turns a little dark brown in colour.

  • Step 2:

    At a low flame, add fresh cream and keep stirring. Allow it to roast till the besan starts releasing ghee. You can use ghee if homemade cream is not available. This will take about 5 to 7 minutes.

  • Step 3:

    Now, add milk and keep stirring the mixture at a low flame for 3 minutes to develop a sticky porridge-like consistency.

  • Step 4:

    Lastly, add powdered dry fruits or finely chopped almonds in the halva to make it richer. Besan Sheera is the quickest and easiest dish to offer to your little one during winter chills.

#5. Mushroom Omelette

Nutritional benefits: Mushroom is a fine vegetable which is a source of vitamin D and has immense nutritional value. It is a storehouse of antiviral and antibacterial properties that can be a winter saviour for preschoolers.

Ingredients

Mushrooms (4 whole)
Chopped onion (½)
Chopped tomato (½)
Coriander leaves
Eggs (2)

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    Total Preparation Time

    15 minutes
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    Serves

    2 Serving
omlet

Method:

  • Step 1:

    Finely chop onion, tomato and mushrooms.

  • Step 2:

    Stir fry the chopped vegetables for 2 minutes in olive oil. Allow the mushroom pieces to soften. Keep it aside.

  • Step 3:

    Take a bowl and whisk eggs in it. Add salt, black pepper and chopped vegetables. Mix well.

  • Step 4:

    Prepare a nice vegetable omelette on a nonstick pan.

  • Step 5:

    Serve the omelette with whole-wheat bread or chapatis to complete the meal. Give this crunchy mushroom omelette to your child as a healthy breakfast option or as an anytime snack during cold winter days.

#6. Vegetable Soup (Tomato and Carrot)

Nutritional benefits: Winters are incomplete without tasty hot soups. And tomato soup is the most likeable option amongst children. They are a source of vitamin C, which improves immunity.

Ingredients

Medium-sized tomatoes (8 whole)
Medium-sized carrot (1 whole)
Garlic (2 cloves)
Medium-sized onion (1)
Milk (1/4 cup)
Water (1/4 cup)

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    Total Preparation Time

    20 minutes
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    Serves

    2 Serving
vegetable soup to increase immunity in kids

Method:

  • Step 1:

    Roughly cut tomato, onion and carrot.

  • Step 2:

    Sauté garlic clove with onions in a frying pan. Do this until onions turn golden brown.

  • Step 3:

    Add tomatoes and carrots with a pinch of salt. Cook on a low flame with a covered lid.

  • Step 4:

    After the tomatoes and carrots are cooked, take the pan off the flame and let it cool.

  • Step 5:

    Grind all the vegetables into a puree in a mixer.

  • Step 6:

    Sieve the puree to get a clean soup and remove the unwanted lumps.

  • Step 7:

    Add a tablespoon of butter with rock salt and black pepper in a separate pan. Then, pour in the puree with water. Give the liquid a nice stir.

  • Step 8:

    Pour in milk and let the soup simmer for 2 more minutes. This wonder soup is not only yummy but also supports your child’s immunity.

#7. Roasted Dates

Nutritional benefits: Dates are the most advisable winter fruit for all age groups as they provide warmth to the body. They are good immunity builders with antioxidant properties. Dates are also a source of iron and minerals.

Ingredients

Seedless juicy dates
Ghee for cooking

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    Total Preparation Time

    10 minutes
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    Serves

    Based on the number of dates used
roasted dates - immunity boosting winter food for kids

Method:

  • Step 1:

    Simply take a nonstick pan and put ½ tablespoon of ghee in it.

  • Step 2:

    Sauté seedless dates, until shiny and juicy.

  • Step 3:

    Serve as soon as you notice the dates are reasonably hot.

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