To charge the batteries of your kids during this winter and to increase their immunity levels, consider the following healthy foods that are essential in the winter season.
Tips for Healthy Winter Foods For Kids
Winter Fruits
Green leafy vegetables
Spinach: It is
beneficial in keeping kids hydrated for a longer time. The dense nutritional
value of spinach aids in strengthening bones and muscles, improving immunity
and killing worms, etc.
Turnip greens: Regular consumption of turnip greens helps in developing bone health. They are an
excellent source of vitamins C, calcium, folate, sodium, potassium, and
magnesium for kids.
Mustard greens: They are rich in antioxidants, vitamin K, A, and C, dietary fiber, and other
nutrients necessary for a child’s overall development. Mustard greens help in
improving digestion, lowering cholesterol, and reducing inflammation and damage
caused due to free radicals.
Soups
Almonds
Dairy Products
Superfoods for your kids
Indian gooseberries:
Amla or Indian gooseberries have a decent amount of vitamin C due to which they
act as an immunity booster. They are also rich in antioxidants and have
anti-inflammatory properties due to which they can protect kids from several
infections and significantly reduce inflammation in the body.
Turmeric: Daily
consumption of turmeric can help in the brain development of kids. Its anti-allergic
and anti-inflammatory properties are beneficial in improving respiratory
health.
Garlic: It has
the potential to fight worms in the intestines. The phytochemicals in garlic
aid in removing harmful bacteria from the body thus, protecting kids from cold
and other microbial infections.
Ginger: Ginger helps to improve appetite and digestion among children by promoting the secretion of gastric juices and saliva. Moreover, it is helpful in relieving cough, nausea, vomiting, and constipation in children.
Super herbs for your kids
Holy Basil leaf: Tulsi or holy basil has medicinal properties and also improves memory. It reduces gas
and increases appetite among children.
Cloves: They help
in numbing or reducing pain especially tooth pain. It can help relieve headaches,
sore throats, and dental cavities in children.
Dill: It is rich
in vitamin C and A, and antioxidants. Hence, it has the potential to protect
children from several health hazards.
Interesting winter food recipes your kids will love
Banana bread Recipe
Ingredients
·
Peeled ripped bananas-3
·
Whole oats-1.5 cups
·
Eggs -2
·
Desiccated coconut -1/2 cup
·
Maple syrup-
½ cup
·
chocolate chips/sunflower seeds(optional)-2tsp
·
Baking soda-1 tsp
Banana bread |
Procedure
1. 1. Put baking paper in a slice tray and keep it aside.
2.
In a food processor, blend bananas, oats, maple
syrup, baking soda, and eggs in a smooth paste.
3.
Pour the mixture into slice tray, add chocolate
chips/sunflower seeds, and bake it for next 20-25 minutes in a preheated oven.
4.
Once this is done, pull out the tray, allow it
to cool for 15 minutes & then serve them into slices.
Spinach zucchini frittata fingers
Ingredients
·
Grated zucchini-1 cup
·
Olive oil-2tsp
·
Finely chopped spinach-1cup
·
Eggs-3
·
Whole wheat flour-1tbsp
·
Onion powder-1tsp
·
Grated cheddar cheese-1/2 cup
·
Salt as per taste
Procedure
1. 1. Add parchment paper to baking dish and grease
it. Preheat the oven to 350 F.
2.
In a frying pan, add some oil and fry zucchini
and spinach for 3-4 minutes.
3.
Mix eggs, cheese, spices, and flour in a bowl,
and make a lump-free paste.
4.
Add this mixture to the baking dish and bake for
15-20 minutes.
5.
Remove the baking dish; allow it cool and cut
frittata into fingers or squares.
Mushroom soup
Ingredients
·
Medium size sliced mushrooms-5
·
Medium size diced onion-1
·
Olive oil-2tbsp
·
Low sodium soya sauce-1tbsp
·
All-purpose flour-1/4th cup
·
Thyme-1/2tsp
·
Milk-1 cup
·
Vegetable broth- 2cups
·
Garlic-3 cloves
·
Salt and pepper as per taste.
Procedure
1. In a large saucepan, add 1 tbsp olive oil and sauté onion and garlic in it on a medium flame for 3 minutes.
2. Now, add mushroom, thyme, salt, pepper, and cook until mushrooms start turning brown.
3. Add another tbsp of oil, 1/4 cup flour, and stir continuously for about a minute.
4. Now, add vegetable broth and stir continuously to dissolve all the flour from the bottom of the pan.
5. Once the liquid starts to simmer put the gas on a low-medium flame and add milk.
6. Cook the mixture for the next 15-20 minutes and stir occasionally.
7. Now, add soya sauce and cook for the next one minute.
8. Pour the soup into a soup bowl and serve with toasted bread.
Apple slice dessert sandwich
Ingredients
·
Apples-2
·
Peanut butter-1/4th cup
·
Jelly-1/4th cup
(Required cookie cutter)
Procedure
· 1. Cut the apple into circle-shaped thin to medium slices.
2. Take a cookie cutter of your kid’s favorite
shape and cut the core of the slice.
3. Fill jelly in the core of the slice and spread
peanut butter on the remaining slice, cover it with another slice, and serve
immediately.
Vegetable soups
Very good post about healthy winter food for children. Highly informative and nicely written. Keep up the good work.
ReplyDeleteThanks:)
ReplyDeleteNice post. Gives various options for the winter season setting in.
ReplyDeleteYes thanks!
ReplyDeleteGreat tips. I used to have a hard time getting my kids to eat vegetables so blending them in pasta sauce, making fresh herb bread and batter breads with zucchini, carrots, sweet potatoes were food staples
ReplyDeleteThat is great, such innovative skills are much needed to feed kids healthy foods.
ReplyDeleteWow! So many recipes�� great tips shared. I will surely try.
ReplyDeleteThanks Mayuri
ReplyDeleteSo many options to choose from this December. Thanks for the post.
ReplyDeleteWhen my kids were small, I would puree vegetables and put them in muffins. These are some great recipes to try!
ReplyDeleteGreat list and yummy recipes! Fab, Deepti!
ReplyDeleteThanks:)
ReplyDeleteNice post with solid information! I love soup in the winter, thanks for the recipe.
ReplyDeleteI am a nutritionist and I absolutely love this post. Great work
ReplyDelete