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From kanupriya123
Post delivery the mother’s diet affects the quantity and quality of breast milk. So it is advisable for new moms to intake a balanced and nutritious diet, in order to provide complete nourishment to the baby during the first six months

If you are exclusively looking for a nutritious breastfeeding meal plan, have a look at some delectable traditional Indian recipes below. Nutritious, wholesome, healthy and scrumptious – these recipes can be easily prepared at home.

Spinach Soup

Ingredients

  • 1 cup - fresh spinach leaves finely chopped

  • 1 onion, finely chopped

  • 1 tomato, finely chopped

  • 3 small cloves of garlic finely chopped

  • ½ tbsp moong dal

  • ⅛ tsp turmeric powder

  • ½ tsp pepper powder

  • 1 tsp cooking oil

  • ½ tsp cumin seeds

  • ½ cup of water

  • Salt - as required


Procedure

  • Wash spinach leaves thoroughly in clean water. Simultaneously soak moong dal in water for 10 minutes.

  • In a pan, heat oil and add cumin seeds to it. Allow the seeds to splutter. Next, add chopped garlic and saute it for two minutes.

  • Now add chopped onions and tomatoes and fry them nicely until it turns mushy golden brown.

  • Next, add spinach leaves and soaked moong dal. Give a quick stir and mix all the ingredients well.

  • Add water and sprinkle salt and turmeric powder.

  • Cook everything together for few minutes in medium-low flame.

  • Once the spinach leaves soften and begin to melt - transfer the cooked mixture to a blender.

  • Grind the mixture into a smooth puree. Add water as required.

  • Sprinkle pepper powder and serve the soup warm!


Ragi Porridge

Ingredients:

  • 1 tbsp ragi flour

  • 1 tbsp ghee

  • 2 tsp guar gum

  • ½ tsp ajwain seeds powder

  • 1 tsp dill seeds powder

  • 1 tbsp coconut grated

  • 1 tbsp jaggery

  • 2 cups water /coconut milk

  • 2 tbsp nuts (optional)

  • Saffron few strands (optional)


Procedure:

  • Heat ghee in a broad pan.

  • Roast ragi flour in ghee. When you can smell the aroma, add guar gum - roast it for 1 min.

  • Next, add all the spices. Roast it for another 1 min. Add some nuts and some saffron(optional)

  • In another pot, boil 2 small cups of water with 1 tbsp jaggery. Allow the jaggery to get melted.

  • When ragi is roasted with herbs – add jaggery water and mix well.


Khichdi - Ayurvedic Food Recipes

Khichdi can be described as a porridge type of dish prepared from mung lentil and rice as the main ingredients. Various herbs and spices make it a healing recipe for various diseases. Ayurvedic therapies use it for cleansing due to its ease of digestion and assimilation.

Ingredients:

  • 3/4 cup basmati rice

  • 1/2 cup split moong dal (lentil)

  • 1/2 tbsp ghee or sesame oil

  • 1 tsp cumin seeds

  • 1 tsp mustard seeds (optional)

  • 1/4 tsp hing also called asafoetida

  • 1/2 inch finely chopped ginger

  • 1/2 tsp turmeric

  • 1/2 tsp salt

  • 8-10 whole black peppercorn

  • 4 to 6 cups of water depending upon the consistency desired.


Procedure

  • Wash the lentil and rice together.

  • In a heated heavy-bottomed saucepan or pressure cooker add ghee (clarified butter) or oil.

  • When ghee gets warmed, add hing along with cumin and mustard seeds. Wait till the seeds crackle.

  • Add chopped ginger, sauté for about 30 seconds.

  • Add rice, dal, turmeric, salt and whole black peppercorns.

  • Mix in gently.

  • Add water and bring to a boil over high heat. Keep stirring occasionally. If using a saucepan, cover it, reduce heat to low flame and cook undisturbed until soft for about 30 minutes.

  • Switch off heat, let khichdi rest for 5 minutes.

  • If using a pressure cooker, cook the khichdi for one whistle.

  • Let the cooker cool off.

  • Fluff it up gently with a spoon, add a tablespoon of ghee (optional) and serve.


Variation: - You can use quinoa instead of rice. Vegetables can be added to make a one-pot meal. If root vegetables, sauté first then add rice and dhal. Green leafy vegetables can be added at the end when khichari is nearly cooked.  Garnish with rosemary/fresh dill.

Beetroot and Coconut Soup

  • 1 lb beetroot

  • 1 tin coconut milk

  • 1 large piece of ginger

  • 1 onion (optional)

  • 1 large carrot (optional)

  • 2 tablespoon of your favourite frying oil

  • Juice of one lemon or lime

  • Salt and pepper to taste

  • Chive and fresh cream (optional, for serving)


Procedure

  • Peel and dice the vegetables. Grate the ginger.

  • Heat the oil in a frying pan and add the diced vegetable and the grated ginger.

  • Stir fry on high heat for 5 min. Keep stirring constantly.

  • Add coconut milk and one pint of water. Bring to the boil and lower the heat to a simmer. Cook until the vegetables are quite tender. Next blend to a smooth soup.

  • Bring back to the boil, and add salt and pepper to taste. Just before serving - add the lemon juice.

  • Serve with chopped chives and a spoonful of fresh cream for a dramatic colour effect.


For more such tips and recipes on post delivery diet contact Kanupriya Khanna. One of the best nutritionists in Delhi, Kanupriya works with women to improve their pre and postnatal nutritional intake. She will not only share traditional post delivery diet plans but will also explain the quantity in which they should be consumed.

 
From kanupriya123
Although monsoons offer relief from the sweaty and harsh summers, it does bring certain health risks. In fact, kids are more susceptible to health issues during the rainy season. Their body constantly gets affected by allergies, infections, digestion problems, etc. While it's not possible to completely stop your kids from enjoying the rains, you can still take a few steps to keep your child hale and hearty during the monsoons.

We have listed down a healthy diet plan for kids which you as a parent can follow, in order to keep your child fit during the rains.

Kick Start Your Child’s Day With a Healthy Breakfast

For breakfast you can serve sandwiches (it should be grilled, avoid raw/cold sandwiches), hot parathas, oats idli, methi thepla, upma, poha, etc. If you are a non-vegetarian, you can serve egg omelette or scrambled eggs with toast.
You can even serve homemade fresh juices and milkshakes for breakfast as they help restore energy. Moreover, by adding seeds like chia to the smoothies you can help them stay fit and active throughout the day.

Go For Vegetables

Include lots of coloured and green vegetables in your child’s diet plan. Vegetables have a good amount of nutrients and vitamins. They strengthen the immune system and prevent your child from falling ill in the rainy season. However, ensure you wash and clean the vegetables thoroughly with warm water to get rid of the accumulated dirt.
Note: Avoid vegetables like cabbage and cauliflower, since they are more susceptible to worms or infection in the rainy season.

Include Natural Herbs

You must add fenugreek (methi) seeds, cumin (jeera) seeds, basil (tulsi) and mint to your child’s diet plan as they will prevent your child from all sorts of monsoon infections. You can even add hing, pepper, and turmeric in your food to aid your child’s digestive system.

Opt for Soups

If your child is bored with normal food every day, serve him/her a bowl of healthy soup. Come up with interesting combinations of vegetable soup to entice their tastebuds.

Pick the Monsoon Food – Corn

Add some boiled corn in your child’s diet. Corn is rich in vitamin B-1, vitamin C, folate and fibre. It is known to keep the heart healthy. Not only this, its constant consumption is effective in keeping the digestive system fit.

Food Items That Can Be Avoided

Stop your kid from consuming street foods such as pani puri, bhel puri, vada pav, samosas, and pakoras etc. Although these food items are tempting to have especially during the monsoon, they tend to contain bacteria that may cause illness.

Moreover, avoid fish and meat during the monsoons, as it may contain a lot of impurities. However, if you wish to serve seafood on some days, ensure you clean the fish thoroughly before consumption.

With all the guidelines on the list, make sure you make the monsoons fun for your kids.

However, if you are looking for more such ideas on a child diet plan – contact Kanupriya Khanna. One of the best child dietitians in Delhi, Kanupriya Khanna pioneers the science of healthy eating. Being a certified and experienced practitioner, she will be able to give you authentic food recipes for kids - for any season.
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Enquire Now!
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