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Categories Nutrition Blogs, Recipe

Easy, Fun & Healthy Recipes That Kids Can Make (no fire cooking)

Are you are running out of ideas to keep your younger one busy as the days of lockdown roll on? Fear not! We suggest you take them to the kitchen and involve them in meal preparation and cooking. It’s a great way to engage your kids in some activity and help them learn a new skill. Moreover, studies reveal that kids who are engaged in cooking are more likely to make healthier food choices in life.

So here in this section, we have listed down some easy, fun, and healthy *

.  The recipes are simple to prepare and need no fire cooking.

  1. Mixed Corn Chaat

Chaat is one of the best food recipes for kids. Rich in fiber, protein, vitamins, minerals, and many other nutrients – it improves the digestive health and makes the tummy feel full for a longer time.

Ingredients:

➢ 1 cup boiled corn

➢ 1 onion finely chopped

➢ 1 tomato finely chopped

  • 1/2 cucumber finally chopped

➢ ½ tsp pepper

➢ ½ tbsp lemon juice

➢ Coriander leaves – chopped

➢ Salt as per taste

Procedure:

➢ Take the corn in a bowl.

➢ Add onions, tomatoes, cucumber, salt, and pepper into the bowl. Mix well.

➢ Add lemon juice and garnish with coriander leaves

➢ Corn chaat is ready to eat.

  1. Smoothie with Fruits and Nuts

Smoothie is a perfect way to use the fruits stored at home.  A perfect blend of flavor and good nutrition – this drink can keep the body energized throughout the day.

Ingredients:

➢ ½ cup – chopped fruit (any fresh fruit like banana, chickoo, mango, custard apple work well)

➢ a handful of nuts (eg. cashew nuts, hazelnuts, etc)

➢ 1 cup milk

➢ ½ cup yogurt

➢ 1 tbsp honey

➢ ½ tsp cinnamon powder (optional)

Procedure

➢ Mix yogurt, fruits and nuts together in a blender

➢ Now add milk, honey and cinnamon powder to the mixture.

➢ Blend everything well and pour the content into a glass.

➢ Your smoothie is ready to be devoured.

  1. Walnuts & Dates Energy Balls

With just a handful of ingredients, you can craft this recipe is just a few minutes. Rich in fiber and omega-3 fatty acid, these energy snacks can be consumed any time during the day.

Ingredients

➢ 1 cup walnuts

➢ 1 cup dates

➢ 1/2 cup desiccated coconut

Procedure

➢ Place the walnuts in a food processor and blend until they have a crumbly texture.

➢ Add the dates and blend again.

➢ Take the mixture and make balls with your hands.

➢ Now roll the balls over the desiccated coconut powder.

➢ You can now store these sweet balls in a sealed container at room temperature or keep them in the fridge, as per your convenience.

For more such healthy recipes – get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your kid inculcate healthy eating habits to live a healthier and happier life.

You can also check her website https://kanupriyakhanna.in/ for some healthy diet plans.

Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Rajma Recipes for Kids During Lockdown

Highly popular in Indian cuisine – Rajma (kidney beans) is one of the best food items that can be included in your child’s diet plan. A good source of carbs, fiber, and protein, these beans can offer ample nutritious benefits to your growing toddler. Since Rajma is inexpensive and easily available in the market, you can prepare healthy rajma recipes for your kids during the lockdown. For quick and easy recipe ideas have a look below:

 

1) Rajma Salad:-  A quick and easy one pot Rajma dish.

 

Ingredients:
• 1 cup boiled rajma
• 1 tomato – finely chopped
• 1 boiled cucumber – finely chopped
• 1 onion – finely chopped
• 4-5 tbsp curd/yogurt
• 1 tsp mustard sauce
• ¼ tsp pepper
• Handful coriander leaves – finely chopped
• Handful mint leaves – finely chopped
• 1/2 tbsp lemon juice
• Salt to taste
Preparation:
• In a large bowl mix all the ingredients together.
• Add salt as per taste and garnish it with mint leaves and coriander leaves.
• Serve once ready.

 

2) Stuffed Rajma Paratha – It’s a perfect wholesome meal.

 

Ingredients:
• 1 cup wheat flour
• 2 onions finely chopped
• 1 cup boiled rajma
• ½  cup boiled mashed potatoes
•1/4 cup chopped onions
• 1 tsp red chili powder
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala powder
• Salt – to taste
• Oil as required
• Water as required
Preparation
• In a large bowl, first, knead the wheat flour to a soft dough (like chapati dough).
• Take a blender, and add boiled rajma. Make it into a coarse paste and transfer to another bowl.
• Now add mashed potatoes, onions, red chili powder, turmeric powder, coriander powder, garam masala powder to the rajma paste bowl. Mix everything well.  Now the rajma stuffing is ready
• Next, divide the flour dough into small portions. Stuff each portion with rajma mixture and roll them into a round disc – just like chappatis.
• Now roast the rolled parathas on a pan with little oil.
• Serve hot with curd or raita.

 

3. Rajma Soup – Simple and a healthy meal for kids.

 

Ingredients:
• 1 cup – boiled Rajma
• ½ cup boiled pasta
• 3 – 4 crushed garlic cloves
• 1-2 bay leaves
• 1 onion – finely chopped
• 3 tomatoes – finely chopped
• ½ cup finely chopped spinach
• ¼ cup finely chopped carrots
• ¼ cup finely chopped French beans
• Salt and pepper
• 2-3 cups of water
• 2-3 tbsp fresh basil leaves finely chopped
Preparation:
• Take tomatoes, onion, bay leaves and garlic and pressure cook for 1 whistle.
• Once cooked, remove the bay leaves from the mixture, and grind the vegetables along with water to form a soup.
• Now take a pan and add the soup along with the chopped veggies and the 3/4 basil leaves. Add boiled rajma and bring the soup to a boil.
• Add salt and pepper as per taste.
• Cook for  5 minutes, till you get the desired thickness of the soup
• Add pasta and the remaining basil leaves for garnish and serve hot.

 

4. Rajma Burger Patties: A healthy mid-day snack.

Ingredients:
• Burger breads
• 1 cup boiled Rajma
• ½ cup boiled quinoa
•1/4 cup grated beet root
•1/4 cup chopped onions
•1/4 cup grated carrots
•1/4 cup chopped French beans
• 1 -2 tsp ginger-garlic paste
• 1 tsp red chilli powder
• 1 tsp garam masala powder
• 1 tsp chaat masala powder
• Some fresh coriander leaves
• 1-2 tsp butter
• Salt, pepper to taste
Preparation:
• Take rajma and quinoa and blend it together in a blender to form a coarse paste.
• Next – combine all the remaining ingredients in a bowl. Mix well. Shape them into burger tikkis and roast on an iron skillet, with little oil.
• Take a burger bun and place the burger patty in it.
• Serve with salad leaves, sliced tomatoes and onions.
For more such kid-friendly recipe variations get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your child inculcate healthy eating habits to live a healthier and happier life.
You can also check her website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.
Categories Dietician, Nutrition and Covid, Nutrition Blogs, Recipe

Avoid Junk Food & Eat Healthy in Lockdown

While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.

  1. Lavash Chips

Healthy and nutritious – lavish chips pair well with any dip, hot or cold.

Ingredients:
  • 1 cup whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp oregano powder
  • 1 tsp mixed spices,
  • 1 tsp red chilli flakes
  • 2 tbsp oil
  • Little salt

Procedure:

  • Mix whole wheat flour, garlic powder, oregano, mixed spices, red chilli flakes, and salt together.
  • Now add oil to the mixture and knead the dough.
  • You can also sprinkle some water to the mixture if needed. Remember, the dough should neither be too stiff or too thin.
  • Roll the dough till about 0.25 cms thick like a roti. Next cut the roti in strips. Put it in a parchment paper on a baking tray and bake it for 20 minutes in a preheated oven at 180 degrees.
  • Serve when ready.
  1. Quinoa Bites

Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.

Ingredients

  • 2 cups cooked quinoa
  • 1 cup kidney beans
  • 1 cup frozen corn
  •  1/2 cup diced yellow onion
  •  1/2 cup breadcrumbs
  •  2 large eggs
  •  1/2 cup shredded cheese
  •  2 tbs chopped cilantro
  •  1 tsp paprika
  •  1 tsp cumin
Procedure
  • Preheat oven to 350 degrees.
  • Mix together all the above ingredients.
  • Equally distribute the mixture into a greased mini muffin tin. Fill each cup to the top (1 heaping tbs each), and press down gently to compact.
  • Bake for 15-20 minutes.
  1. Stuffed Baked Cauliflower

Lip-smacking and full of flavour, this stuffed baked cauliflower makes for an incredible meal – be it any day.

Ingredients For Boiling Cauliflower

  • 1 big cauliflower
  • ½ tsp turmeric
  • Little salt
Ingredients For Stuffing
  • 1 cup paneer,
  • 2 tsp thick curd,
  • ½ tsp ginger – garlic paste,
  • few chopped cashews and some raisins,
  • ½  tsp grounded cardamon,
  • ½ tsp chilli powder,
  • Salt to taste,
  • ½ cup coriander leaves
  • Some lemon juice

Ingredients For Gravy

  • 2-3 bay leaves
  • spices like cloves, black peppercorn, mace, star anise, big cardamom
  • ½ cup chopped ginger and garlic
  • ½ cup roughly chopped onions
  • Few cashews and muskmelon seeds
  • ½ tsp turmeric,
  • ½ tsp  red chillies
  • ½ tsp coriander powder
  • ½ cup of milk
  • 1-2 tsp cooking oil
  • Salt to taste
  • Chopped coriander for garnishing
Procedure
  • Take some water and boil 1 big cauliflower in a pot. Add salt and turmeric and allow it to boil for 3-4 minutes. Later, turn the vegetable upside down and again boil it for some time (make sure you don’t over-boil it since you need to bake it in the end).  After a few minutes take it out on a plate.
For the Stuffing:
  • Take a bowl and add paneer, thick curd, ginger-garlic paste, few chopped cashews, some raisins, grounded cardamon, little chili powder, salt, chopped coriander leaves, and some lemon juice. Mix everything well.
  • Now take the semi-boiled cauliflower and stuff it with this mixture. Stuff it carefully between the florets without breaking it. Turn it around and stuff it from the stem side also.
  • Next place the stuffed cauliflower on a baking tray and bake it in a preheated oven for 12-15 minutes or till the top is nicely golden brown.
  • Meanwhile, prepare the gravy.
For Gravy:
  • Heat oil in a pan. Add bay leaf, cloves, black peppercorn, mace, star anise, big cardamom.
  • Then add chopped ginger and garlic and roughly chopped onions. Saute it together.
  • Add cashew and muskmelon seeds. Mix well.
  • Then add all the dry spices i.e. turmeric, red chilli powder, and coriander powder. Mix everything well.
  • Switch off the gas and allow it to cool.
  • Now grind this mixture in a grinder.
  • Take this mixture out in the pan and add half a cup of thick curd. Saute till the oil gets separated.
  • Add half cup of milk.
  • Let it cool on slow fire for 5-6 minutes. Add salt to taste. Now adjust the consistency by adding milk or water.
    • For presenting, in a serving dish, pour out this gravy. Place the stuffed cauliflower on top of it. Garnish it with coriander leaves.
Serve hot and enjoy!!!
  1. Amritsari Kulchas

Amritsari Kulcha is a scrumptious, flavour-packed Indian bread.  Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.

Ingredients
  • 2 cup flour ( you can take equal portions of wheat flour and maida)
  • 1 tsp baking powder
  • 1 tsp sugar
  • 1/4 tsp baking soda
  • 2 tsp oil
  • salt to taste
  • 1/4 cup curd
  • 4-5 boiled potatoes
  • ½ cup chopped onions
  • ½ tsp red chilli powder
  • ½ tsp amchur powder
  • ½ cup coriander leaves
  • 2-3  green chillies
  • A little mixture of chopped garlic, sesame seeds, coriander leaves, and green chillies.

Procedure

  • Take 2 cup flour. Add baking powder, sugar, baking soda, oil, salt, and curd. Knead it with lukewarm water. Cover and keep it for at least 1 hour.
  • Now for the stuffing. Mash the boiled potatoes. Add chopped onions, salt, red chilli powder, amchur powder, coriander leaves and green chillies.
  • Next roll the kulchas. Add the stuffing and roll it again in whatever shape you like.
  • Put some chopped garlic, sesame seeds, coriander leaves, and green chillies on top and press it with your palm.
  • Make the kulchas in a pre-heated tandoor.
  • Apply some ghee and serve with channas or paneer dish.
  • If you don’t have a tandoor, you can make it on an inverted tawa also.
You can prepare these food recipes for kids and adults. Healthy, nourishing and wholesome – these culinary delights will soothe everyone’s taste-buds.

 

Healthy Concoctions to Boost Your Immune System
Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Concoctions to Boost Your Immune System 

Thinking how to boost your immune system? Have a look below:

Concoction 1

Include this herbal tea in your healthy diet plan. Simple and quick to make – it’s one of the best home remedy to boost immunity and fight against infections.

Ingredients

  • ginger- 1/2 tsp
  • turmeric- 1/2 tsp
  • black pepper- a small pinch
  • cinnamon – 2 pinches
  • honey- 1 tsp

Method: Take one of water and boil everything together except honey. Next add honey and sip.

Concoction 2
Ashwagandha is considered a sort of magic herb that helps kick up the immune system by several notches. It further stabilizes blood sugar and reduces anxiety and stress.

Ingredients

  • 5-inch piece dried ashwagandha root, approximately
  • 1 tsp honey 

Method: Wash and boil the root in 1/2 a liter of water. Allow to boil for about 5 to 7 minutes. Strain into a cup and then stir in the honey.

Concoction 3
Basil (Including tulsi) are strong immunity food ingredients. It can help cure regular fever that is caused due to bacterial and viral infections.

Ingredients

  • 1/4 cup basil 
  • 1 tsp honey
  • 1/2 tsp lemon juice 

Method: Put the basil leaves into a saucepan with a half-liter of water. Bring to a boil. Then bring down the flame to low for 3 – 4 minutes. Strain into a cup, and add the honey and lemon juice into it. Stir and sip.

If you are looking for more such ideas and suggestions get in touch with Kanupriya Khanna.

Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she will give you concise advice on how and what to eat.

You can also check her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Categories Diet During Pregnancy, Everything, Nutrition Blogs, Recipe

5 Oatmeal Breakfast Ideas When You’re Expecting

Packed with fiber and lots of nutrients – oatmeal is a healthy energy-boosting breakfast option, while you’re expecting. Here, in this section, we bring to you 5 oatmeal breakfast ideas to make your breakfast even better. Simple and easy to make these recipes can be easily added to a pregnancy diet plan.

  1. Oats Idli
pregnancy diet plan, nutrition to pregnant women,
Oats Idli – 5 Oatmeal Breakfast Ideas When You’re Expecting

A variation to the traditional South Indian dish – oats idli is healthy, tasty and simple to make – be it any day.

Ingredients 

  • Cooking oil
  • 1 tsp mustard seeds,
  • ½ tsp urad dal,
  • 1 tsp chana dal,
  • ½ tsp cumin seeds,
  • few curry leaves
  • ½ tsp ginger paste
  • 2 chopped chillies.
  • 1 cup finely chopped carrot
  • ¼ tsp turmeric powder
  • ½ cup rava or suji
  • 1/2 cup powdered oats
  • ½ cup curd
  • ½ cup water
  • ¾ tsp salt
  • ½ tsp Eno (fruit salt)

Method of Preparation 

  • Take a small pan and heat oil in it. Next, add mustard seeds, urad dal, chana dal, cumin seeds, and few curry leaves. Also, add ginger paste and chopped chillies. Sauté it slightly till mustard seeds start crackling.
  • Then, add finely chopped carrot and turmeric powder. Sauté it well. Keep this mixture aside.
  • Now take another pan and add rava. Roast it on low flame until it just starts to turn aromatic.
  • Next, add powdered oats and mix well.
  • Now, transfer the carrot mixture to this pan of rava and oats. Stir well.
  • Set the mixture aside in a bowl and allow it to cool completely.
  • Add curd, water and salt to the mixture. Mix well making sure there are no lumps. Make sure you maintain the consistency of an idli batter.
  • Rest the batter for 20 minutes or until the rava absorbs the water.
  • Just before steaming, add Eno (fruit salt) to the batter and mix it well.
  • Steam the oats idli in the idli container for 15 minutes on medium flame.
  • Serve instant oats idli with coconut chutney and sambar.

 

  1. Oats Vegetable Cheela
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Oats Vegetable Cheela – 5 Oatmeal Breakfast Ideas When You’re Expecting

This sumptuous oats and vegetables cheela is a great blend of taste and health.

Ingredients 

  • 2 cups Oats
  • 1 cup yogurt
  • ½  cup finely chopped onions
  • ½  cup chopped coriander leaves
  • ¼  cup  chopped curry leaves
  • ½  cup grated carrot
  • ½  cup finely chopped beans
  • ½  cup finely chopped bell peppers
  • 1-2 finely chopped green chillies
  • ½  tsp cumin powder
  • Pinch of black pepper
  • Pinch of turmeric
  • ¼ tsp coriander powder
  • Salt to taste
  • 1 cup of water to make the batter
  • Oil to cook

 Method of Preparation:

  • Dry roast the oats in a non-stick pan for 2-3 minutes on a flame. Allow it to cool later.
  • In a blender blend together, oats, yogurt and water. Blend it till you get a smooth batter (just like a dosa batter).
  • Take the batter out in a bowl and add all the spices and vegetables in it. Mix the batter well.
  • Take a pan and brush it with little oil. Pour the batter in pan, spoon by spoon to make chillas of the size you like (you need to spread the batter on the pan, just way you make dosa).
  • Cook the chilla from both the sides till they are brown.
  • Serve hot with chutney and enjoy.
  1. Berries Oatmeal
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Berries Oatmeal – 5 Oatmeal Breakfast Ideas When You’re Expecting

This dish has got tasty nuts, berries, and sweet banana to give you both a healthy fix and satisfy your sweet craving at the same time.

Ingredients 

  • 1 cup oats
  • 1/4cup nuts
  • ½ cup berries
  • ½ banana chopped
  • 1 tsp hon

Method of Preparation:

To make this healthy breakfast – oats are tossed with nuts, berries and banana chunks. You can also add little honey for wholesome health benefits. Add milk of choice or yogurt to enjoy your oatmeal.

  1. Oats and Scrambled Eggs
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy,
5 Oatmeal Breakfast Ideas When You’re Expecting – Oats and Scrambled Eggs

Easy to make, yummy and full of flavour – this protein-rich breakfast provides good nutrition to pregnant women.

Ingredients:

  • 1 tsp oil
  • 2 eggs
  • 1 cup of oats
  • ½ cup of chopped onions
  • ½ cup of chopped tomatoes
  • 2 finely chopped green chillies
  • Pinch of turmeric, salt and pepper

Method of Preparation:

  • Heat oil in a non-stick pan on medium flame.
  • Meanwhile, crack 2 eggs into a bowl and add oats, chopped onions, tomatoes, finely chopped green chillies, and a pinch of turmeric, salt and pepper. Whisk the egg mixture until smooth.
  • Pour the egg mixture into the heated pan. You should hear a nice sizzle. Let the eggs brown slightly for a minute. Next, stir the eggs and cook for another minute or two. Keep stirring constantly until they are cooked through.
  • Sprinkle chopped coriander and serve hot.
  1. Oats Poha
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy,
5 Oatmeal Breakfast Ideas When You’re Expecting – Oats Poha

Prepared with just basic ingredients, oats poha is a well-rounded one pot healthy breakfast or snack recipe. A perfect accompaniment to morning tea – this dish can be easily included in your diet during pregnancy.

Ingredients

  • 1 tsp oil
  • 1 cup of oats
  • 2 cups of water
  • ¼ cup of peanuts
  • ¼ tsp mustard seeds
  • few curry leaves
  • ¼ tsp asafoetida powder
  • ¼ tsp chilli powder
  • ½ cup chopped onions
  • Pinch of salt, turmeric
  • Chopped coriander leaves for garnishing

Method of Preparation:

  1. Wash the oats and soak it in 2 cups of water for 3-4 minutes.
  2. Heat a pan over a medium flame. Add peanuts and roast it until their colour changes slightly. Remove the peanuts from the skillet and set aside.
  3. In the same skillet, heat oil over medium flame. Now add mustard seeds and few curry leaves. Once the mustard seeds start to splutter – add asafoetida powder and chilli powder.
  4. Then stir in chopped onions. After the onions are done, add a pinch of salt, turmeric. Next, add the roasted peanuts and mix well. Cook for 1 minute.
  5. Now drain the oats well and add to the pan. Mix well. Cover the pan, reduce the heat to medium-low, and cook for 4 to 5 minutes or until the oats are tender.
  6. Garnish it with chopped coriander leaves and serve warm with a generous drizzle of lemon juice.

 

If you are looking for more such recipe variations for pregnant women, get in touch with Kanupriya Khanna. A well-known dietician in Delhi – Kanupriya will give you a good nutrition plan for a healthy pregnancy.  

 

 

Categories Food Recipes For Kids, Recipe

Sugar-Free Dessert Recipes for Kids

If you are planning to cut sugar out of from your child’s diet, there’s no need to stop them from eating desserts. All you need to do is try these wonderful sugar-free dessert recipes. Delicious and healthy – these recipes for kids are perfect for occasions or cozy evenings.

1.Banana Pancake

Ingredients
  • ½ cup rolled oats flour
  • 1 ½  tsp  honey
  • 1 tsp baking powder
  • ½  tsp salt
  • 1 medium-to-large size banana
  • 1 egg
  • 2-3 tbsp milk
  • 1 tbsp oil or melted butter
  • ½  tsp vanilla extract
Procedure
1. In a small bowl, whisk together flour, honey, baking powder, and salt.
2. In another bowl, mash the peeled banana. Add egg, oil, vanilla, and 2 tbsp of the milk. Mix all the ingredients until well-combined.
3. Next, add the flour mixture to the banana mixture. Use a spoon to stir until everything is combined. If batter seems too thick, add 1 tbsp more milk.
4. Heat a pan over a medium flame. Once the cooking surface is hot, lightly grease it with butter.
5. Next, add 1/3 cup pancake batter. Cook on first side until the tops of the pancakes begin to bubble. Flip and cook on the other end as well.
6. Serve hot and enjoy!

2. Sugar-Free Oat and almond granola bars                      

  • 1 ¼  cup gluten-free oats
  • 1 ¼  cup almond flour
  • 1 tbsp flaxseed powder
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp sea salt
  • 1/2 – ¾ liquid jaggery
  • 1 tsp vanilla extract
Procedure
  1. Preheat the oven to 350 degrees.
  2. In a large bowl, stir together gluten-free oats, almond flour, flaxseed powder, baking powder, cinnamon, and sea salt.
  3. Add the sugar substitute and mix until well combined.
    If the dough is dry add a small amount of water; it should be soft but not crumbly.
  4. Scoop the dough onto a lined and greased tray. Spread it evenly to form a one centimetre thick brick. Flatten the dough slightly with your hands, if needed.
  5. Bake for 15-20 minutes, until the brick of granola is set and edges are golden.
  6. Take the tray from the oven and let it cool. Cut into desired size of bars. serve when it’s cooled.
Categories Diet During Pregnancy, Recipe

Traditional Indian Recipes that Can Be Included in Your Breastfeeding Meal Plan

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.

 

breastfeeding meal plan
Categories breastfeeding meal plan, Recipe

8 Super Foods for Breastfeeding Mothers

If you are a new mother, you are going to be the main source of nutrition to your baby. Hence while breastfeeding you need to pay special attention to your diet since certain foods help to pep up the milk supply. Moreover, healthy eating also gives you the energy to take care of yourself and your baby.
If you are one of those woman looking for a post delivery diet for breastfeeding, have a look at these 8 superfoods

1 Milk and Dairy Products
We all know that calcium is important. Get some of the required 1,000 mg a day from low-fat milk and dairy products. It’s also a good source of protein.

Tip: Add fruits or granola to your milk or yogurt for a more flavored taste, or add cheese slices into your sandwiches during your breakfast.

post delivery diet

2  Oats
Oatmeal is packed with protein, essential nutrients and fiber. It helps to improve the quality of the breast-milk and ensures the little one, in turn, gets all the nutritional requirements it needs to build its immune system.

Tip: Ideally, one small bowl of oat-meals, served hot is good enough for a breastfeeding mother. For more flavor, you can add fruits, nuts, and various other ingredients.

lactation consultant - oats

3 Whole Grain
Mix healthy, whole-grain carbs like brown rice into your diet during the lactation period. Whole grains provide your body the calories it needs to make the best-quality milk for your baby. Moreover, they help you reduce weight naturally while keeping your energy levels high.

Tip: To enjoy a hearty and tasty meal – consume whole grain rice or rotis with vegetable or fish curry.

post delivery diet for breast feeding

4 Beans and Legumes
Beans and legumes are great breastfeeding food, especially for vegetarians. They provide protein, iron and a substantial amount of fiber – to keep you fit and healthy.

Tip: If you wish to save your time on cooking, prepare soups, stews, and salads that feature beans and legumes.

lactation diet

5 Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach, cabbage, kale, etc are high in calcium, phosphorus, iron, magnesium, potassium, niacin, and several other minerals and vitamins. Most of these nutrients are important for nursing mothers and their babies, so there are clear benefits to include dark green leafy vegetables in your post-delivery diet chart.

Tip: Prepare vegetable soup, or add the leaves in some curry or salad.

diet during lactation period

 

6 Assorted Nuts
Assorted nuts are touted as great superfoods for breastfeeding moms because they are a good non-dairy source of calcium. Assorted nuts also provide essential nutrients like Vitamin E, Vitamin B2, B3, and B1. Adding the delicious dry fruit to your postnatal diet can help you boost your milk supply and your baby’s immunity.

Tip: Eat up to 8-10 nuts in the morning and evening. Or toss a small handful of nuts into your salad or smoothie. It can make the meal a lot more filling.

assorted nuts

7 Salmon
Salmon is a great source of protein and energy for breastfeeding mums. Rich in vitamin D and omega-3 fatty acids – this superfood helps build the baby’s nervous system.

Tip: Try making salmon patties that are easy to freeze. You can have on hand for a quick snack or take as an accompaniment for lunch or dinner.

breastfeeding mums

8 Shatavari
Shatavari is a very popular ayurvedic herb in India. It increases the production of corticoids and prolactin which improve the quality and the amount of breast milk produced by a lactating mother. Moreover, its antioxidant properties help improve the overall health of the nursing mother and fight ageing and cellular damage.

Tips: Shatavari can be consumed in various forms – capsules and powder.

breast feeding food

 

If you wish to get more such information on lactation diet or post-delivery diet for breastfeeding– contact Kanupriya Khanna @ info@kanupriyakhanna.in or Call: at +91 93183 90897.

Kanupriya is one of the best lactation consultants for new moms and babies. She pioneers the science of healthy eating, using fresh ingredients and foods that are easily available and can be integrated easily into daily lives.
Moreover, a mother of two herself, she understands the health needs and cravings of breastfeeding mothers extremely well. With her knowledge and experience, she will help you inculcate healthy eating and nutritious habits during your post-delivery days.

For more information visit: https://kanupriyakhanna.in/

easy dinner recipes for kids
Categories Dietician for children, Recipe

8 Easy Dinner Recipes For Kids

Want to engage your child is a healthy nutritious meal? Discover these easy dinner recipes for kids  that will have them asking for more.

Beetroot Rice

Dietician for children
Beetroot rice is a quick and easy dinner recipe for kids. It is an excellent way to include beetroot in your kid’s diet.
To prepare this dish take a small vessel with ghee or oil. Saute various Indian spices with ginger garlic paste, chopped chillies, onions and tomatoes. Later add grated beetroot, potato cubes, green peas and fry it for 2-3 mins. Next, add rice along with the required quantity of water and allow it to cook until done. You can serve beetroot rice with cucumber raita or with an egg, or with any of your or your kiddo’s favorite sides.
This dish so colourful and appealing that even beetroot haters might crave for more!

Palak Roti

dietitian for kids
Palak roti is a healthy snack for kids. Simple and easy to prepare – this snack is scrumptious and tempting.
To prepare this dish, mix palak puree with wheat flour and various other spices. Knead the dough well and prepare small balls from it. Next roll them into rotis and roast them in your normal cooking pan. Once cooked, you can either serve them with a vegetable or with some raita.
Palak has lots of iron. So ensure you pack these for your kids’ lunch box as well.

Vegetable Rice Cutlets

Easy dinner recipes for kids
Vegetable rice cutlet is one of the easiest dinner recipes for kids.
To prepare this dish blend boiled rice with a mixture of vegetables. Shape the mixture in the form of round patties and grill it or roast it .
Crispy and delicious – this kid-friendly vegetable dish is a perfect accompaniment with chapatti, paratha, and puris. You can also serve these cutlets with inside a burger bun with some cheese, salad leaves & sliced tomatoes.

Veggie Packed Burger

food recipes for kids
Burgers are easy on the purse, quick to make, nutritious and kids love them!
To prepare this dish combine mashed boiled quinoa, rajma with different vegetables like carrot, capsicum, peas, cabbage etc. You can add different Indian spices to the mixture, as per your preference and taste. Once combined, shape the mixture into patties. You can grill or just roast the patty, the choice is yours. Serve the patty inside a burger bun.One bite of this multi-packed veggie nutritious burger and those little taste buds will dance with happiness and joy.

Aloo Egg Curry

easy dinner recipes for kids
This recipe is the daily doze of protein your kids need.
To make this delicious recipe, boil the eggs and remove their shells. In a separate pan fry chopped onions, tomatoes, and potatoes with various spices to prepare the gravy (add water as required). Once the potatoes get cooked, add the boiled eggs to the gravy.
Extremely luscious – you can serve this dish with some delicious home made whole wheat tortilla or homemade chapattis.

Fish Tacos     

dietician for children                                                                                                                                                           Fish is packed with omega 3 fatty acids. Hence we give you this inventive method to introduce more fish into your kid’s mealtime.
To create this kid-friendly dish you can use any kind of white fish. In a bowl, combine boiled shredded fish with finely chopped tomatoes, red bell pepper, lettuce, onion, halved lime juice, sour cream, salt, and pepper. Put the mixture into whole wheat tortillas and roast it. You can serve this dish with a some tomato sauce and homemade curd.
Healthy and nutritious – this dish will surely tempt your children to try something new.

Pasta and Chicken

child nutritionist
This dish is chock-full of textures and flavors, featuring cooked chicken, pasta, and lots of vegetables. It’s a perfect dinner recipe for kids who love to eat something fancy and delicious.
To prepare this dish, take some olive oil in a skillet or saucepan over medium heat. Sauté chopped onions, green bell pepper, carrots, mushrooms, olives, black pepper, along with boiled pasta and shredded chicken pieces.Later transfer the mixture into a baking dish and toss it with coarsely ground oats, shredded cheese. Bake the dish for 25 to 35 minutes, or until the mixture is bubbly and the oats topping is lightly browned. Serve hot with salad or with crispy buns.
When it comes to weeknight dinner recipe for kids, pasta and chicken are king. Luscious, lip-smacking and healthy this dish is inviting and appealing on the dining table.

Chicken Stew

food recipes for kids
Chicken stews are packed with nutritious vegetables; they don’t require a lot of fussy arrangements and only take one pot to prepare.
To prepare this dish sauté chopped onions and garlic in a pan. Later add herbs, spices, various vegetables, chicken pieces, and the broth and cook until the vegetables are soft and the chicken is cooked.
Once all the ingredients are cooked – season the dish with salt and black pepper (optional).You can serve this dish with rice or rotis, as per your preference. Economical, packed with protein and blessedly mild in flavor, this dish rules the roost when it comes to planning easy dinner recipes for kids.

If you are looking for more such fun and easy dinner recipes for kids contact Kanupriya. One of the best child dieticians in Delhi, Kanupirya will help make your kid’s weeknight meal planning easy for you!

food recipes for kids
Categories Children Diet, Recipe

Quick And Healthy Food Recipes For Kids

A constant query that moms have are for new ideas for quick and healthy food recipes for kids. With winter now receding and summer approaching, I thought it was time to pen down some food recipes for kids that are both delicious and nutritious. An added plus is that these dishes can be served to the whole family.

Lemon rice

Lemon rice is a traditional south Indian dish. It uses lemon juice which gives the rice a refreshing and tangy flavor.

Ingredients:

  • 1 cup rice
  • 1 3/4 cup water
  • Salt to taste
  • oil
  • 1/2 teaspoon cumin seed
  • 1/2 teaspoon mustard seed
  • 1/2 teaspoon turmeric
  • 2 red whole red chili
  • 12 to 15 fresh curry leaves
  • 2 tablespoons chana dal, pre-soaked in water for at least half an hour
  • 1/4 cup unsalted roasted peanuts
  • 1/4 cup lemon juice

Method

  • Wash rice well. Soak for 15 minutes.
  • Drain the rice and put it into the saucepan. Add water, oil, and salt, and cook until nice and tender.
  • Fluff the rice with a fork.
  • Heat the oil in a frying pan on medium heat; stir-fry the peanuts until light brown.
  • Take out the peanuts from oil and use the same oil for seasoning.
  • Add cumin seeds and mustard seeds, add red chili, curry leaves, stir for a few seconds.
  • Add the chana dal, stir-fry for about a minute.
  • Add turmeric and mix it well.
  • Add the cooked rice, peanuts, salt and lemon juice over the rice.
  • Mix gently, and stir-fry for about 2 minutes. Serve hot with yogurt or raita.

 

Healthy Coleslaw sandwich

Ingredients:

  • Cabbage shredded 1/2 cup
  • Carrot shredded 1/2 cup
  • Green capsicum juliennes 1/3 cup
  • Onion thinly sliced 1/3 cup
  • Greek yogurt 1 cup
  • Salt, pepper to taste
  • Whole wheat bread 6 slices

Method:

  • Mix all the ingredients.
  • Toast the bread slices slightly.
  • Apply a generous helping of the coleslaw to 3 slices.
  • Cover with the other three slices to make 3 sandwiches.
  • Serve immediately.

 

Rice, bean and corn salad

Ingredients:

  • Cooked red rice 1cup
  • Boiled kidney beans 1/3 cup
  • Boiled sweet corn 1/3 cup
  • Onion chopped 1/3 cup
  • Cucumber chopped 1/3 cup
  • Carrot chopped 1/3 cup
  • Salt, pepper to taste
  • Virgin olive oil 2 tbsp
  • Lemon juice
  • Fresh mint leaves 2 tbsp

Method:

  • Mix all the ingredients.
  • Serve immediately.

 

For further help regarding quick and healthy recipes for kids, get in touch with us at Kanupriya.

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