This Paratha can meet 100% daily nutrition for your Kid’s Eyesight, Energy levels, Digestion And 50% for Muscle & BOnes

Paratha is any kids’ favourite and most convenient food format. A simple meal like this goes a long way in meeting the daily nutritional needs for your child. In the growing years, kids need ample amount of vitamins and minerals to support their growth of muscles and bones, which is derived from high levels of Protein, Manganese, Vitamin K present in this paratha. With a demanding schedule, they need good supply of energy which comes from Iron and Copper (which helps to absorb Iron in the body) present in this Paratha. Kids are often seen using a screen which hampers their eyesight. It is crucial to feed enough vitamin A to maintain healthy eyesight at this tender age. With the kind of processed food kids eat, their digestion is mostly unsettled. High fibre present in this Paratha solves for digestive issues.

  • This paratha also meets 80% of daily requirement of Selenium for the child, which is mainly derived from the whole wheat flour.
  • Selenium supports overall well-being of your child’s body. Deficiency in this mineral results in fatigue and lower immunity.

Ingredients: Sprouted fenugreek, carrot, sprouted mung bean

(Estimate is based on 3 parathas)

Read more on Brain snacks, Bread for kids, Sleep food and wholesome meals below:

Complete meal: for Eyes, Immunity, Brain, Bones

This meal meets 100% nutrition for Immunity and over 50% for Muscle and Bones, Brain development and Healthy eyesight.

Just ONE MEAL goes a long way in covering the daily nutrition required for your child’s: Immunity (Vit A, Iron), Muscles and Bones (Vit K, Protein, Calcium, Manganese), Energy levels (Iron, Vit B), Brain Development (Vit B1 and Vit B9) and Healthy Eyesight (Vit A).

Ingredients: Asparagus, Spinach tofu curry, rice and mixed whole grain chapati

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Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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A Simple meal to strengthen muscles & Bones, sharpen eyes, Improve digestion for your kid

Palak (Spinach) Puri/ Paratha and Buttermilk

If you’re a mum who constantly thinks of finding the best nutrition for your child, packed all in one, this meal is perfect for you. This simple meal delivers 50% daily requirement of Protein and Calcium for your child along with 15 vitamins and minerals and also adds good bacterias to their gut for smooth digestion.

Most of the times we know what is good for our kids daily nutrition. However, in today’s pressing times, and/or reliability on house-help, we tend to forego or forget the traditional purpose and recipe of any dish. Juggling between ‘what nutrition to feed my child and how to include it my child’s routine’ we tend to lose track of the core method of preparation.

Buttermilk is a great example of this. Traditionally, butter milk was prepared after extracting butter from curd, fresh, everyday. The water (whey) left behind after churning the curd was the true buttermilk. This is a painstaking process but worth it! Agricultural workers still drink this before hitting the fields everyday. Nowadays, and even at my place, I have been served buttermilk which was simply a high speed churn of curd in the mixer, topped with salt and roasted jeeras (cumin). While this is not bad, but it is not what it was meant to be.

Whey is a Superfood. It’s a powerhouse of Protein along with gut healing bacterias.

Spinach is one food which has a never-ending list of benefits, densely packed with over 15 vitamins and minerals– vitamin K, vitamin A, manganese, folate, copper, vitamin B1, vitamin B2, vitamin B6, vitamin E, vitamin C, calcium, zinc, fibre, phosphorus, choline and antioxidants. Don’t be overwhelmed, this is just to give you an idea of how nutritious this is!

Without such superfoods in our meal itinerary, it becomes difficult to meet daily nutrition.

Buttermilk, Palak Puri with Magic Chutney

If your luck works, and your child agrees, you can top up the meal with a magic chutney made by grinding yoghurt (½ cup), freshly grated coconut (½ cup), almonds and peanuts (½ cup) and garnish with a mix of roasted flax seed powder, garlic powder, salt and pepper. This chutney will further increase the protein, calcium and fibre content of the meal.

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By Vaishnavi Tambat

7 items you should add to your kids ‘everyday’ food basket

One Apple: An apple a day keeps the doctor away! It’s not just a saying, it really works. Apple is high in antioxidants and fibre which supports higher immunity and better digestion. Avoid peeling the skin, that’s 50% source of fruit fibre and loaded with powerful antioxidants called polyphenol. Your child needs 15-20g of fibre in a day. Imagine getting 5g fibre just from an apple with the skin on. To rinse of the alleged pesticides from the top layer of the apple, I soak it in water for 20 minutes and rub it clean. You can also add Apple cider vinegar to rinse the apple.

1 small bowl Sprouted moong daal: This is the easiest form of sprouts which can get ready overnight. Sprouting makes our gut healthy and enables better absorption of vitamins and minerals by our body. Just with a small bowl your child gets 8g of fibre and 12 g of protein. With an apple and a bowl of sprouted dal you have covered nearly 100% fibre for your child and 50% protein. Purée sprouts to add to paratha dough or make Dosa or Cheela with it.

20g Nuts: They are a great source of good fat and many micronutrients which otherwise do not get covered in our daily home-cooked meals. 10-20g of nuts are sufficient for a child depending on their age/weight. If possible, add 1 brazilnut, which is a great source of selenium mineral which is not found easily in daily meals.

150ml Yogurt or Kefir: Yogurt is considerd a carrier of both Probiotics and Prebiotics which keeps our gut healthy and immunity high that eventually results in less illness. It can be used plain or as a fruit smoothie.

1 slice Cheddar Cheese: Cheese which is fermented and aged is a great source of good bacterias for the gut and also high in protein and calcium. I try to search for cheese which is at least 2 years aged.

2 tbsp Fresh or dried leaves: Green leafy veggies are high in iron, calcium, potassium, and magnesium. Use any form of green leafy veggies, either dried or boiled and puréed, to add to your kids paratha dough. I know this can be tricky but anything can hide behind a paratha!

Half Carrot: With the amount of screen time the kids enjoy these days, it becomes imperative for them to safeguard their eyes. Beta carotene in carrot converts into Vitamin A and keeps the eyes healthy. Carrot is also loaded with phytochemicals which are excellent antioxidants and helps to keep the immunity levels high. Just with half a carrot, your child can meet 100% of daily requirement of Vitamin A.

Dried Moringa Kefir Smoothie
Sprouted Chana with nuts and apple

If you have covered these 7 food items, you can rest assured that considerable amount of nutrition has been fed to your child.

I always keep grated carrot, sprouted beans, kefir, dried moringa (drustick) leaves handy to fold up in my kids’ paratha dough. Just by adding 10g of moringa leaves (dried) along with a slice of cheese and yogurt to their diet, your kids will meet 60% calcium requirement of the day.