Healthy Winter Foods For Kids

The winter season brings along the joys of good weather for kids and plenty of sources of good nutrition that parents count on. To maintain the spirits of the kids during winter vacation, parents go to great lengths in meal planning and preparation. And that is quite natural as well. Given the variety of healthy winter foods for kids, you can experiment and create a lot that attracts the kids.

Read this blog post specially focused on the health and nutrition of your children during these winter months.

Tips for Healthy Winter Foods For Kids

Consider the following healthy foods, which are essential in the winter season, to charge your kids' batteries during this winter and increase their immunity levels.

Winter Fruits 

Fresh fruits provide ample vitamins, fiber, and minerals. Always keep handy oranges, apples, bananas, kiwifruits, grapes, guavas, etc, and serve them in between the main meals to deal with hunger pangs. Pomegranates, blueberries, and strawberries are a good source of antioxidants and therefore, must be included in the daily diet.  Fruit salad is a great way to encourage eating fruits among kids. Always carry fresh fruits while traveling with kids for instant energy. Fresh fruit juices are also great for kids.

Related Post- Guava, the Most Underrated Fruit

Green leafy vegetables 

These are rich in iron, calcium, and antioxidants. You can add them to your sandwiches, wraps, salads, stuffing, and soups to create colorful, interesting yet nutritious recipes for kids. Include the following greens in your family diet-

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

To combat chilling weather, homemade soups instantly provide warmth and lots of nutrients. Especially when kids shy away from vegetables, make an interesting soup from seasonal veggies such as tomatoes, carrots, spinach, cabbage, etc, and serve them hot. They would surely love them and would ask for more. If you do not know many recipes, then download soup recipes from the internet and try one of them today!

                                             

Almonds

Almonds contain lots of good substances to ensure good health for kids. A handful of almonds on a daily basis in winter helps to fight diseases and to overcome physical disorders. Instead of offering empty snacks to kids, give them almonds to satisfy their hunger. You may also roast them at home for added flavor or simply add them to your salads and recipes to enhance the nutritional value.

Other than these, almond milk is a great option for kids, highly nutritious, and delicious too. 

Besides almonds, other nuts such as cashew nuts, walnuts, and peanuts are also great for the good health of kids.

                                                          

Dairy Products

You cannot undermine the benefits of dairy products after all the above healthy winter foods. Whether you offer milk, yoghurt, or cheese, dairy product in any form boosts child growth. You can prepare innumerable dishes out of these to suit the taste buds of your kids. Add veggies/ fruits in the yogurt to make a tasty snack or include cheese in different dishes for added flavour. Hot flavoured milk helps the child to stay warm and healthy in winter.

Superfoods for your kids

Superfoods are equally important for the wellness of your children as yours. Therefore, include the following superfoods-

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 vitamins C and A, and antioxidants. Hence, it has the potential to protect children from several health hazards.

These healthy winter foods for kids when packaged in innovative and eye-catchy dishes serve as highly powerful and nutritious foods for kids. Read on to find interesting recipes for kids.

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 the 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 to cool and cut the 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-1/4^th 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-1/4^th cup

·        Jelly-1/4^th cup

(Required cookie cutter)

Procedure

·   1.  Cut the apple into a 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.

                                                                 

Ref links-

https://parenting.firstcry.com

https://theclevermeal.com

https://www.delish.com/

Related links:
Vegetable soups 

My Mixed Vegetable Soup Recipe

Soups are making winters warmer. Isn't it? Besides, providing plenty of nutrients, these healthy soups are a great way to warm up and have a pleasant time with your family.

So here I am ready with another recipe of nutritious soup which I make at home:

Mixed Vegetable Soup Recipe

Ingredients of the soup are:

 4 Spring onions, 2 red tomatoes, 5-6 florets of cauliflower, cabbage, 2 capsicum, 5-6 beans, 2 carrots, salt, black pepper powder, soy sauce, vinegar, oil,

Recipe:

1. Finely chop all the vegetables.
2. Heat two spoons of oil of your choice in the wok.                    

3. Add spring onions and saute for a while.
4. Now add tomatoes followed by other vegetables.
5. Saute all the vegetables at low flame till they are half cooked.
6. Add four cups of water, some salt as per taste and stir. Cook for 10 minutes at medium flame.
7. When the vegetables are cooked, add black pepper powder, two spoons soy sauce, and a spoon of vinegar. Bring the soup to a boil and then turn off the heat.


Your Mixed Vegetable Soup is ready to serve. Garnish it with coriander leaves, butter/ cheese, and serve it with soup sticks for more flavor.

Related link:
Tomato soup recipe

Veg Pasta Soup

Easy to prepare Vegetable soups

Vegetable-based soups are filled with the goodness of nature. No preservatives, chemicals, or artificial colors. When you have them on a regular basis, you get plenty of nutrients and energy. Unlike packed soups, homemade vegetable soups are fresh and fulfilling. Furthermore, you can experiment and make changes as per your liking and creativity.

HOMEMADE SOUPS FOR KIDS AND FAMILY

Here are some easy to prepare homemade soups that do not take lots of time and effort.

Tomato soup  

                                                   

Tomato soup is one of the most favorite soups among kids and adults alike. This one is very easy to prepare. You can also show some creativity by adding some more ingredients of your choice and garnishing with different things such as cream, coriander, etc. Some like the tangy flavor of tomato soup and some prefer to have a sweet-salty taste. Make your own recipe and share it with your family today!

Hot and sour soup

This Chinese soup finds a place at every dinner table. Loaded with lots of seasonal veggies and Chinese sauces, the hot and sour soup is perfect for winter evenings when you need some extra energy and enthusiasm to go on.

You may prepare it without using oil and butter to cut down the calories. Though this recipe is originally high on spices, you may alter according to your taste and restrict chilies or chili sauce to suit your taste buds.

Veg, Talumein Soup

Another Chinese soup which is filled with lots of vegetables, spices, and sauces! What sets it apart from other soups is the use of noodles. Kids love to eat and drink the soup because of noodles.

If your kids are fussy eaters then make this soup and they would start asking for more. It iS a great way to make kids eat vegetables.

The biggest advantage of making Talumein soup at home is that you may delete certain ingredients such as chili sauce and chili oil which make the extra spicy. This is not possible with pre-packed soups wherein the spices and flavor are innate.

Related post- Health Benefits of Homemade soups

Lentil soup with vegetables               

To get enough of proteins along with other nutrients, try the lentil soup. Use one lentil or combination of two lentils to make this soup and add vegetables to it. You can add herbs such as parsley and mint to enhance the flavor and nutritional value. The result is a healthy and satisfying meal for dinner.

Health benefits of homemade soups for kids

A wholesome diet is a prerequisite for the complete development of children. One of the essential ingredients of a wholesome diet of a kid is homemade soup. There is nothing to be amazed about it. Soups indeed have plenty of visible as well as hidden benefits that your kids deserve. If you are still not aware or not sure then read on to find out more about soups.

Nutritional benefits of homemade soups

Homemade soups, especially, constitute fresh vegetables and ingredients that are full of nutrients. So when your child consumes a bowl of soup on a daily basis, you can be assured that he/ she gets a daily supply of vitamins, proteins, minerals, antioxidants, and fiber. In addition, these homemade soups have no preservatives and are low in sodium, fats, and carbohydrates.

With increasing activity levels and hectic schedules of growing kids, it is important to incorporate healthy eating habits in their lifestyle so that they remain prepared and active at all times. Soups thus fit into their routine very well without taking much time and rendering health benefits in abundance.

Superior option over junk foods

Soups are healthy snacks that contain only the health benefits of veggies, legumes, grains, and good meat. They are the best option for lunches and early evening snacks. These are great appetizers that ensure the goodness of nature while side-lining junk foods and foods rich in Trans fats.

                                                    

                                                        

When you are ready with your bowl of tasty soup, kids are unlikely to rush to chocolates, chips, aerated drinks, burgers, and other high-calorie foods. Therefore, you introduce them to healthy eating while taking them far from unhealthy foods without knowing them.

Protection from obesity and other health problems

Vegetable-based soups provide ample benefits to the mind and body of kids. Soups are ideal and delicious meals for obese kids who need to lose weight as these meals are low in carbohydrates and fats. Moreover, many gastric issues such as constipation and indigestion can be tackled among kids when they consume healthy homemade soups.  

         

In case, your child has fallen ill or suffering from cold/cough/ fever then soups are the best way to provide quick nutrition as they are easy on the stomach and digest really fast.

With so much to gain and nothing to lose, prepare your child’s favorite soup today at home and experience the healthy benefits!