Children can be fussy eaters – they often choose foods to their liking while leaving out the rest of what’s on their plate. Taste is the primary concern here, which means healthy vegetables and fruits are often left unpicked by the tiny ones. How to go about including the goodness of nature into children’s diet? The idea is to camouflage the nutritious vegetables and incorporate them in delicious dishes which kids love. Thus, they will be able to stock up on good health without compromising on taste. The Food Safety and Standards Authority of India (FSSAI) has shared some easy ways to add more vegetables into your child’s diet.
Dal is a great source of protein and is also enjoyable when combined with rice or roti. How about adding grated lauki to the Dal while boiling it? This way the humble dal can become enriched with essential vitamins and work wonders for the growing children.
Cheela by itself is a wonderful source of many vital nutrients. Pureed vegetables such as spinach or beetroot can be mixed into the batter, thus fortifying it further and making it a wholesome meal.
Soft, fluffy Idlis steamed to perfection make for a delicious breakfast or even as an any time snack for kids. The versatile dish can be reinvented with finely chopped vegetables or vegetable puree to up the nutrition quotient.
4. Gravy dishes
Who doesn’t like a sumptuous Butter chicken or a lavish Paneer Makhani? While these yummy gravy recipes do have their own appeal, try adding mashed pumpkin or lauki to the preparation for a healthy meal. Kids will barely feel the difference!
5. Pasta sauce
Whether it’s white or red sauce, pasta enjoys a raging fan following among the little ones. Pasta sauces can be given a healthy twist by adding the puree of a range of vegetables such as pumpkin, carrot, broccoli, zucchini, cauliflower or even lauki.
Burger patties also have significant room for experimentation and creativity. A number of chopped or mashed vegetables can be used while making homemade patties for burgers. Black beans, Rajma and chana can also be used to make delicious patties which are enriched with fibre, potassium and iron.
7. Pav Bhaji
Bhaji is essentially a mishmash of lots of vegetables, cooked together in an onion-tomato gravy. How about switching some of the ingredients with healthier and more nutritionally dense vegetables such as pumpkin or zucchini?
8. Vegetable Noodles
Spiral noodles are a superhit with children of all ages, which is why it is the perfect recipe for you to add a healthy twist. Try and make a mix of healthy vegetable noodles with your regular noodles and see the difference!
Lastly, vitamin-rich smoothies made with veggies such as spinach or carrots can be easily camouflaged with sweeter fruits such as bananas, pineapples or mangoes. Drink up this smoothie for good health and lots of essential nutrients.
Try these tips for a healthier, happier family!
About Aditi AhujaAditi loves talking to and meeting like-minded foodies (especially the kind who like veg momos). Plus points if you get her bad jokes and sitcom references, or if you recommend a new place to eat at.