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 Watch what your child is eating

  Last Updated : Oct 26,2018

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10 Healthy Veg Recipes for Kids


Busy mothers tend not to pay much attention to their child’s diet. Here a few pointers on how to ensure children are getting the required amount of nutrients from their food…

Given their way, kids would love to grow up on a diet of junk food, chocolates and comics. As a parent, you’re concerned about more important things in life. Like what to cook for dinner.

Come evening and most of us are faced with the eternal dilemma: “What shall I cook for dinner?” Cooking healthy and nutritionally balanced meals is not a priority by the end of the day, and we may dismiss the thought as too cumbersome or too time-consuming. It need not be so! It is up to us as caring parents to ensure that while we do not impose extremes on our children’s eating habits, we provide them with tasty and nutritious meals that are good for them.

Remember, you cannot change your family’s habits overnight. While the family diet should be nutritionally sound, it should also fit in with your present way of life, and be enjoyable and easy for you and your family to live with.
Good health does depend on good nutrition – and that should start right from an early age. Children have two special needs:
Protein : This is vital for your child’s proper growth for the following reasons:
It is required for the formation of new bone cells and their growth. Any damage to the bone cell or tissue is repaired and maintained by protein. It helps make haemoglobin, which carries oxygen and other nutrients throughout our body. It provides energy when carbohydrates and fat are deficient.
Protein is found in foods like milk and milk products like curds, paneer, and cheese, non-vegetarian foods, eggs, cereals, pulses, dals and nuts. Giving a growing child just a single source of protein will have no effect; it is advisable to provide a combination of foods, such as milk and a cereal to make porridge, or rice and dal in khichdi.
Calcium : This is a mineral that help build and strengthen bones and teeth. During childhood there is a rapid formation of new bone cells and teeth enamel. When new cells are formed, calcium starts depositing on them thereby making them firmer and stronger. Hence, give your child the required amount of calcium by including milk and milk products like curds, cheese and paneer, leafy vegetables like spinach, fenugreek, cauliflower, broccoli, sesame seeds, nachni, asparagus, pulses like soya beans, moong, matki, sprouts etc.
Vitamin C : Aids calcium absorption from foods. Maintains healthy bones, teeth and blood vessels. Promotes healing of wounds and broken bones.
Include plenty of fresh fruits like oranges, sweet lime, pineapple, guava, amla and vegetables like capsicum, cabbage, broccoli and sprouts to ensure your child gets the required amount of vitamin C.
Works with calcium to build strong bones and teeth by making it available to bone cells. Helps in bone metabolism process.
Vitamin D
Enhances calcium absorption. Aids in strengthening of bones and teeth. Keep muscles supple. Vitamin D is found in most non-vegetarian foods. However, our body can make its own Vitamin D when exposed to sunlight, so ensure that your child is exposed to sunlight early in the morning.
• Helps in growth and development of bones.
Eating a well balanced diet comprising all the five food groups is enough to provide your child the necessary nutrients like phosphorous and magnesium.
Carbohydrates, fats and protein are the three sources of energy for children. The need for energy foods is determined by a child’s rate of metabolism, rate of growth and how active he or she is. It is not unusual therefore for children of a similar age to have different energy food requirements. If children are particularly active and their energy food intake is inadequate, it can affect their growth because they don’t have enough nutrients to meet both energy and growth needs.
Carbohydrate – the energy giver
Of all the nutrients that a child should consume, carbohydrates are the most vital because:
They provide a steady supply of energy for both mind and body. They prevent the protein from being used up for energy, allowing it to be used for the major role of tissue growth and maintenance.
So which type of carbohydrates should you give you child and how much?
There are two major types of carbohydrates in foods: simple and complex. Simple carbohydrates: Foods like table sugar, honey, glucose, refined sugars, milk and fruits (mangoes, chickoo, banana, etc.) are sources of simple carbohydrates (sugars). Too much intake of simple sugars is not good for kids; however sources like milk and fruits are better choices as they also contain vitamins, fibre and minerals. Complex carbohydrates: These includes starches, i.e., cereals like wheat, brown rice, oats, rice, jowar, bajra, refined flour (maida) and their products like pasta, noodles, biscuits, bread, etc. Refined flour and its products are devoid of fibre hence it is advisable to restrict its intake. Instead include more whole grains and cereals in the diet as they help curb the intake of unnecessary calories (a major cause of childhood obesity), prevent tooth decay, and help introduce children to a variety of foods. Fat – a concentrated source of energy
To meet your child’s increased calorie requirements, carbohydrates alone may not help. Fat too are needed, for the following reasons:
Fat is an important nutrient that provides ample energy, i.e., 9 kcal per gm. It helps in the absorption and utilisation of fat-soluble vitamins like A, D, E and K. It insulates your child’s body from cold, and provide cushioning and protection to vital organs. It also helps to keep your child’s immune system functioning at its best.
How should I give fat to my child and does quantity matter?
Fat and oils play an important role in food preparation by enhancing food flavour, improving texture, and making the food palatable. No kid will ever say ‘no’ to food like French fries, chips, or deep fried tikkis but it is your duty as a parent to restrict this. Give your child some healthy fatty foods. Try Paneer Tikka, Hummus and Tomato Onion Raita
Along with a balanced diet, your child’s daily routine should also include plenty of play time. Even the healthiest foods can be stored as fat if your child’s day is all work and no play, turning him or her into a couch potato. Hence physical exercise helps children to be active throughout the day, improve coordination, grow tall, and eat better.
Here are 10 healthy recipes for kids.

watch what your child is eating

paneer tikka in oven recipe | Punjabi paneer tikka in oven | paneer tikka | with 30 amazing images. A party without paneer tikka would be incomplete. We show you how to make paneer tikka in oven. Here is how you can impress your guests by making this all-time favourite party starter at home – and that too quite quickly and easily using an oven. This Punjabi delicacy is one of the most popular starters in Indian restaurants. Cottage cheese marinated in a mix of classic Indian spices, strung into skewer sticks, and cooked in a wood-fired tandoor but here we have got you a Punjabi paneer tikka in oven that needs no tandoor and can be easily made in an oven. Check out this recipe to find out how easy it can be to make delicious paneer tikka in oven right at home any time you wish. The Paneer Tikka tastes awesome with pudina chutney. However the ingredients used for making paneer tikka are easily available and if your pantry is well maintained. Making paneer tikka is very easy and can be quickly made. To make paneer tikka in oven, first we have marinated the paneer in a marinade. To make the marinade, take curd in a bowl. Further, add ginger and garlic paste. Ginger and garlic paste would add amazing flavor and make it even more delicious. Next, add kasuri methi, crushed between your palms to extract maximum flavors. Add the fresh and aromatic garam masala. Add chaat masala to give a chunky taste to paneer tikka in oven. Add besan, which will help in binding all the ingredients and will prevent it from turning runny. Lastly, add the main ingredient that enhances and gives the authentic taste to the recipe which is mustard oil and salt. Mix well our marinade is ready. Once our marinade is ready, add the paneer to the marinade. Gently mix and coat paneer well and leave it for 15 mins, you can also marinate for long time if you wish to. Further, once the paneer has been marinated place them on a greased oven tray and bake at 200c for 30 minutes. Once baked, remove paneer tikka in oven in a plate and you can sprinkle some chaat masala and lemon juice if you wish too. You can serve Punjabi paneer tikka in oven alone or with a platter of tandoori starters along with laccha onions, green chutney and lemon wedges. You can also use it to make delectable snacks like the Paneer Tikka Sub Sandwich or Paneer Tikka Wrap. Make a main course out of it, such as the Paneer Tikka Masala, which can be enjoyed with naan and roti. Use it innovatively to make more dishes like pulaos, sizzlers and kathi rolls. Enjoy paneer tikka in oven recipe | Punjabi paneer tikka in oven | paneer tikka | with detailed step by step photos and video below.
 by Tarla Dalal
coconut water with coconut meat | coconut water with malai | benefits of coconut water | nariyal ka paani with malai | with 14 amazing images. Coconut water with coconut meat is a refreshing drink. Coconut water with malai has a nice texture, which is quite unlike any juice you have ever had before. Learn how to cut coconut and make nariyal ka paani with malai in a step-by-step fashion. Making coconut water with coconut meat is very simple. Cut open the tender coconut, remover coconut water and coconut meat and blend them together in a mixer till smooth. The art is to learn how to cut open the coconut to get coconut water and malai. The roadside vendors who sell these coconut are the people who have mastered this art. Coconut water with coconut meat has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water. The best way to serve coconut water with malai, is to chill the coconut water earlier, but blend the drink just before serving. Do not blend it and then refrigerate because it will lose its fresh taste and texture. The are many benefits of coconut water. It is a cooling drink which is quite pleasing to the stomach. It can relieve acidity and help balance the water and electrolyte balance in the body. Kids, adults, senior citizens – all can have this healthy drink. Coconut water with coconut meat is enough to recharge you after a tiring day. Enjoy coconut water with coconut meat | coconut water with malai | benefits of coconut water | nariyal ka paani with malai | with step by step photos.
 by Tarla Dalal
papaya pear yoghurt smoothie | papaya coconut smoothie with Greek yoghurt | folic acid, vitamin b1,2 rich Indian no sugar smoothie | with 12 amazing images. papaya pear yoghurt smoothie can be prepared year round in India due to easy availability of ingredients. Learn how to make papaya coconut smoothie with Greek yoghurt. A mellow combination of fruits makes this a pleasant and soothing papaya pear yoghurt smoothie that will rejuvenate you. Both pear and papaya are easily available fruits, so you can make this any time. Curd gives the folic acid, vitamin b1,2 rich Indian smoothie a nice tang, while papaya gives it a vibrant colour and volume. Pear, on the other hand, gives a juicy sweetness to the smoothie. Enjoy the papaya, pear and yoghurt Smoothie immediately after preparation to enjoy its fresh taste and creamy mouth-feel. Greek yoghurt provides the protein. The lauric acid present in coconut milk has a positive effect on cholesterol levels and improves heart health too. Sunflower Seeds are very rich in vitamin E that can fight free radical damage. It is a nice way to include papayas in your breakfast. You will also relish other papaya based smoothies like the Papaya and Green Apple Smoothie and the Papaya Mango Smoothie. Enjoy papaya pear yoghurt smoothie | papaya coconut smoothie with Greek yoghurt | folic acid, vitamin b1,2 rich Indian no sugar smoothie | with step by step photos.
 by Tarla Dalal
nachni onion roti recipe | ragi masala roti | healthy Indian red millet onion paratha | gluten free | with 31 amazing images. nachni onion roti recipe | ragi masala roti | healthy Indian red millet onion paratha | gluten free is a nourishing Indian staple. Learn how to make ragi masala roti. To make nachni onion roti, combine all the ingredients in a bowl and knead into a soft dough using enough lukewarm water. Divide the dough into 6 equal portions and roll out each portion into a circle of 100 mm. (4”) diameter, using a little red millet flour for rolling. Prick at even distance with help of a fork. Heat a non-stick tava (griddle) and cook each roti, using a little oil, till it turns golden brown in colour from both sides. Serve immediately. Many consider red millet as an ideal food not just for elders but for growing kids too. It has a very balanced set of nutrients, and if prepared well it is very tasty too! The ragi masala roti is an intelligent way of incorporating ragi in your diet in a way that appeals to all. Flavoured aptly with onions, coriander and green chillies, this gluten free tastes delicious when served hot right off the tava. Nobody would ever be able to guess that this delicacy doesn’t make use of any exotic ingredient. All can benefit from the calcium and phosphorus this healthy Indian red millet onion paratha is rich in. This is a tasty way of building bones. Serve it as a healthy dinner for diabetics , heart patients or obese people. They can benefit from the fibre in this roti. Tips for nachni onion roti. 1. Serve nachni onion roti with curds. 2. Serve healthy nachni onion parartha with green chutney. 3. You can roll the ragi roti with whole wheat flour as this is easier to do. 4. Since this is nachni atta, while rolling you will have to pinch the circumference of the dough while rolling so the roti does not tear from the corners. 5. To get atta on the sides of the roti, hold it vertically and gently roll over the atta. 6. If the roti sticks at the bottom whole rolling, then lift the roti and put some ragi flour on the base off the rolling board. Enjoy nachni onion roti recipe | ragi masala roti | healthy Indian red millet onion paratha | gluten free | with step by step photos.
paneer pasanda sabzi | restaurant style paneer pasanda | Punjabi paneer pasanda | with amazing 30 images. paneer pasanda sabzi is a creamy and rich Punjabi gravy recipe made with shallow fried stuffed paneer in smooth and creamy onion gravy!! Punjabi paneer pasanda is a very famous paneer recipe which has found its place in every Indian restaurant!! What makes this Indian cottage cheese preparation very special is the use of two onion pastes. One is a mixture of cooked onions with cashews, which imparts a unique creaminess to the paneer pasanda and the other is a brown onion paste, which imparts a very rich and intense flavour to it. If you like paneer makhani, paneer butter masala, kadai paneer you should definitely try this restaurant style paneer pasanda and I bet you and your family are going to love it! My family simply loves this recipe and each member is a hard-core paneer pasanda fan. The stuffing used in the Punjabi paneer pasanda has a lot many variations and this is our variation to it. Some people prefer adding khoya to their stuffing which makes it a little sweeter! We have cut the paneer into traingles but you can even cut them into rectangular strips! Ideal to be served at parties, the restaurant style paneer pasanda is a wonderful accompaniment for all types of Indian breads like lachha paratha, butter garlic naan, kulcha, chapati as well as rice, especially the mildly flavoured ones. Learn to make paneer pasanda sabzi | restaurant style paneer pasanda | Punjabi paneer pasanda | with detailed step by step recipe photos and video below.
 by Tarla Dalal
This mouth-watering starter is made by grilling succulent mushrooms coated with butter, garlic and dill. As the mushrooms cook, a very appetizing aroma arises from the grill pan – it’s buttery, garlicky and herby – so tempting that you cannot wait to taste it! Grilled Mushrooms in Garlic and Dill is a fabulous starter , which all your guests will love. You can also make it in the weekend for your family to enjoy. Try other mushroom recipes like Sizzling Mushrooms and Mushrooms Mushrooms Stuffed with Paneer .
paneer dill balls recipe | cold starter | healthy paneer Indian snack | 5 minute Indian paneer recipe | with 14 amazing images. paneer dill balls is a no fuss and quick to make recipe which is turned into a healthy Indian snack. Learn how to make 5 minute Indian paneer recipe. To make paneer dill balls, combine the paneer, salt and milk in a bowl and knead very well to form a dough. Divide the dough into 5 equal portions and roll each portion into a round. Roll them into the dill till they are evenly coated from all the sides. Refrigerate for at least an hour and serve chilled. The paneer dill balls is a dainty cold starter, made by coating succulent balls of paneer with finely chopped dill leaves. The melt-in-the-mouth texture of paneer together with the irresistible taste of dill leaves, which is absorbed well by the paneer, make this cold healthy paneer Indian snack a super-duper treat to the palate. The vibrant green colour of dill looks really awesome against the white background of paneer. Packed with good fat, this 5 minute Indian paneer recipe can be enjoyed as a snack or starter. The paneer is a very good source of protein. Each ball lends 1.1 g of protein. This is a good snack for weight watchers. The protein will help to boost metabolism and aid in weight loss. Diabetics and heart patients too can indulge into this snack then. If you wish to control the amount of fat, use low fat paneer in this cold starter. Tips for paneer dill balls. 1. Use fresh paneer only for this recipe. 2. The dill leaves must be chopped very finely so that it coats the paneer evenly. 3. Paneer dill balls can be eaten immediately or stored in the fridge in an air-tight container for 2 to 3 days. Enjoy paneer dill balls recipe | cold starter | healthy paneer Indian snack | 5 minute Indian paneer recipe | with step by step photos below.
 by Tarla Dalal
Homely and quick, this is a no-fuss recipe that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome! Try serving it to your family and nobody will believe that it was so easy and quick. The Stir-Fried Bhindi with Peanuts has the rich flavour of bhindi, enhanced with the crunch of onions and the tang of tomatoes. A garnish of roasted and crushed peanuts imparts a fabulous taste and texture to the bhindi, making it quite unique. Serve hot with phulka . Bhindi Do Pyaza , Bhindi Mappas Stuffed Bhindi with Paneer and Bhindi Sambhariya are a few more exciting bhindi sabzi recipes.
paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | with 22 amazing images. Paneer aur hara chane ka salad is a salad with simple flavours of basic Indian spices. True to its name, this healthy paneer chana salad, has a bountiful of nutrients to tempt you if you’re a health freak. Learn how to make calcium rich paneer salad recipe at home. Paneer aur hara chane ka salad calls for making a healthy dressing of lemon juice, black pepper powder, cumin seeds powder, black salt and salt. This has to be poured over the salad which has 4 ingredients – boiled hara chana, paneer, tomatoes and spring onions (whites and green both). Stock up on fiber, protein, calcium, phosphorus, magnesium, potassium, as well zinc with this healthy paneer chana salad. Fiber from hara chana will keep you full and aid in weight loss. If you want a completely low fat salad, then replace the full-fat paneer with its low fat version available in the market. Prevent osteoporosis with the calcium and phosphorus from this protein rich chana salad while maintaining heart health with magnesium and potassium. Overall, this salad is rich in antioxidants and helps to reduce the inflammation in the body. If you likely slight spicy salad, then add a dash of finely chopped green chillies or little chilli powder to this calcium rich paneer salad recipe. On the other hand, if you have any existing heart disease or high blood pressure, then avoid the black salt and control the amount of salt added as well. Enjoy paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | with step by step photos.
tomato onion raita recipe | onion tomato raita | pyaz tamatar ka raita | healthy onion tomato raita | with 9 amazing images. One of the most popular raitas in both North and South India, the tomato onion raita also called onion tomato raita combines the tangy taste of tomatoes with the sharp taste and juicy crunch of onions, to make a fabulous raita. Each ingredient used in the tomato onion raita is simply basic and consists of tomatoes, onions, green chillies, jeera and whisked curds. A raita is basically curds that have been whisked and flavoured with some spices or vegetables. In this case we have used onions and tomatoes in making tomato onion raita. This is a super quick and delicious tomato onion raita to make! When I the mood to eat raita, tomato onion raita is the quickest and easiest raita to make in 10 minutes. A dash of cumin seeds powder, some green chillies and a garnish of coriander go a long way in making this onion tomato raita totally irresistible. The South Indian variant includes a tempering of mustard seeds and red chillies, for a bit more spice! Enjoy this flavoursome onion tomato raita with your favourite pulao, paratha or khichdi. See why this is a healthy onion tomato raita recipe. Made from curds which help in weight reduction, good for your heart and build immunity. Tomatoes are a powerful antioxidant, super rich in vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. While it can be had at room temperature, the tomato onion raita tastes best when served chilled because refrigeration enhances the juiciness of the tomatoes and the creaminess of the curds. You may also like to try other A raita recipes like Mint Raita and Spinach Raita. Learn to make tomato onion raita recipe | onion tomato raita | pyaz tamatar ka raita | healthy onion tomato raita | with detailed step by step recipe photos and video below.
 by Tarla Dalal
Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip | with 25 amazing images. I have been making hummus Lebanese dip in my Indian kitchen for over 20 years. This is an easy, simple Indian style hummus recipe to follow for Indians, as we always have chickpeas in our kitchen. Hummus has a unique flavour of chickpea, olive oil and parsley. Very healthy to eat Indian style hummus with cucumbers or carrots and great for weight loss and Endurance Athletes. Notes on hummus Lebanese dip. 1. overcooked chickpeas work great too. If you want the chickpeas to go soft, you can add a pinch of cooking soda while pressure cooking so that the chickpeas cook properly. 2. Wait for the pressure to drop naturally before opening it. If you open it in a haste, the chickpeas will not have cooked properly. 3. Drain the kabuli chana. Tip: Keep aside some cooking water of the chickpeas to add to the blender if required. This liquid will give a smooth consistency to the hummus. 4. Finally add curd to the mixer. This might seem unusual but a few middle-eastern countries replace tahini with yogurt in their hummus for a tangier taste. If you want, you can avoid the curd and put tahini instead. Hummus, the famous traditional Lebanese spread, has a creamy chickpea texture. It tastes fantastic when served as apart of a mezze platter with Pita Bread or vegetables. Learn to make Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip | with step by step photos and videos below.
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Watch what your child is eating
 on 17 Jun 17 11:13 AM

Wonderful collection from Tarla ji. my wife has made Grilled Mushrooms, Paneer Tikka, Paneer chana ka salad which our kids liked. Requested their mummy to repeat the dishes some day again.