Healthy Breakfast Ideas For Kids

Your morning sets up the success of your day. If your child starts their day with healthy and nutritious breakfast you will see a difference in their health and academic performance. Studies show that kids who eat breakfast do better in school, have better concentration, perform better in sports and remain energetic throughout the day. Breakfast is the most important meal of the day out of all the meals as it refuels your body after a long night of sleep. A healthy breakfast is very important for your kid’s growth and weight management

Benefits of breakfast

  • Eating breakfast boosts your metabolism.
  • Improves concentration and attention
  • Keeps you feeling fuller for long and reduces the risk of starving, hence control weight.
  • Studies have shown that people who eat breakfast consume more vitamins, minerals and fiber throughout the day.
  • Keeps you energetic throughout the day.
  • If you skip your breakfast, obviously you are going to eat much in the next meal, this will increase the chances of being overweight.
  • If you don’t eat breakfast you may be in a bad mood throughout the day.
  • Doing Breakfast keeps the blood sugar level stable during the day.

A healthy breakfast should be packed with protein, fiber and carbohydrates that will give you energy to kick start your day and keep you full for a longer time. Below are some healthy and nutritious breakfast recipes that you can daily offer your child so that they can jump start their day.

Healthy breakfast ideas

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Quinoa Peas Meal

Ingredients:

  • ½ cup quinoa boiled in equal water
  • 2 tbsp oil
  • 1 small onion chopped.
  • ½ cup peas.
  • 1 pod garlic and ginger chopped.
  • 1 tsp cumin seeds.
  • 2 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Lemon juice fresh
  • Green chilli chopped (optional)
  • Salt
  • Chopped handful coriander

Heat oil in a pan. Add cumin ginger garlic and onion. Sauté for a minute. Add peas. Add salt. Add chilies. Cook for 3 min. Add boiled quinoa (no water at all)and Iyurved’s savoury spread. Cook for 5 min. Add lots of lemon juice to taste spicy, salty and sour. All flavors! Garnish with coriander. Serve!

Paneer Paratha with hidden radish

Ingredients:

  • 4 small radish
  • 2 cups Jowar/ sorghum or whole-wheat flour (or as much required to make super soft dough)
  • Salt (as per taste)
  • 4 tbsp Iyurved’s 5 herbs and 7 Nuts savoury spread (order here)
  • Paneer or firm tofu (mixed with spices of choice)

Keep the dough very soft. Take a ball of dough Scramble Paneer or firm tofu. Add spices of choice and salt stuff mixture in the fattened ball of dough, roll the ball into a thin paratha/tortilla, cook on both sides and apply little ghee

Sprouted Mung Bean (Moong Dal) Cheela/ Pancake

Ingredients:

  • 1 cup mung bean/ moong dal
  • Salt
  • 1 tsp Ajwain/ Carom seeds
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 pod ginger
  • 1 tsp cumin seeds

Wash and soak for 30 min to remove impurities (Why soak?). Add fresh 2 cups of water and leave to soak further for 4-5 hours. Grind the paste with ginger pod. (Added health benefits of fermenting?) Leave the mixture covered with a lid to ferment for a few hours or make immediately. Add salt, herb and nut spread, cumin and carom seeds when ready to cook. Heat iron or non-stick pan. Grease lightly. Spread one big spoon of mixture and spread circular till thin. Cook covered with a lid. Flip to cook on the other side. Serve with any sauce or plain! (Added health benefits of using iron pan?)

 Millet Upma 

Ingredients:

  • Ghee (clarified butter) or oil
  • 1 tbsp mustard seeds
  • Curry leaves
  • Crushed roasted Peanuts
  • 1 chopped onion (or more veggies)
  • 1 tbsp grated ginger
  • 1 cup little millet or semolina
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 2 cups water

After the veggies are cooked and turn brown, add Iyurved’s 5 herbs and 7 nuts savoury spread (order here). Roast again. Add millet or semolina. Add water. Cover and cook for 8-10 minutes till soft and water is absorbed. Garnish with coriander. Serve hot!

Millet Halwa 

  • 1.5 cups Ragi (finger millet)
  • 2 tbsp Ghee (clarified butter)
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • ½ cup jaggery
  • Water
  • ½ tsp Cardamom powder

Roast Ragi/ millet once aromatic add Ghee and Iyurved Spread Keep Roasting till change in colour (keep low flame) Take water and jaggery and melt once mixture thickens slightly, add mixture. Keep mixing. Add more water if the paste becomes too hard to mix. Soon the mixture will be cooked well and will leave edges. Add Cardamom powder. Serve garnished with nuts and cardamom powder.

BEETROOT WRAP

  • 1cup Ragi flour (optional)
  • 1 cup chickpea flour or mung bean paste (soak mung bean for 4 hours, blend with water to make thick batter)
  • 1 beetroot grated/ puréed (uncooked)
  • 200mg Tofu (mashed)
  • 3 tbsp Sesame Seeds
  • Water (as required)
  • Salt (as per taste)
  • 2 tbsp grated ginger
  • 2 tsp Ajwain/ Carom seeds
  • 2tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Coriander leaves (chopped)

 Mix all these ingredients together to make it better. Spread 1 serving spoon batter on a non-stick pan. Apply some oil. Flip the other side. Taste best with coconut chutney.

(What happen when you eat beetroot daily?)

Whole Grain Pizza cups

Stuffing:

  • Sprouts of any kind (pea sprout, alfaalfa etc)
  • Cheddar cheese or vegan or any
  • chopped onions
  • chopped tomato
  • basil, pine nut, sesame spread (blend basil, garlic, pine nuts and sesame seeds, nut milk in a thick smooth paste form) or use Iyurved’s 5 herbs and 7 nuts savoury spread (order here)

Dough:

  • Equal part Ragi flour or amaranth flour or Rye flour or Sorghum flour (any two)
  • Add salt and oregano
  • Add 2 tbsp psyllium husk (optional but good)
  • 1 boiled sweet potato (optional)
  • 1 tsp yeast (optional)
  • 5 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • water or yogurt to knead into sticky dough
  • 1 tbsp nutritional yeast (optional but good)
  • Mix all this together into a sticky dough and leave to rise for 2 hours covered lightly with a cotton cloth and loose lid.

Preheat 5 minutes, Bake for 15 minutes at 200 Celsius.

APPLE AND BANANA MUFFINS

  •  Eggs or 2 tbsp chia or flax seeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 mashed banana
  • 1 tbsp butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1.5 cup whole-wheat flour or almond flour
  • ¾ tsp baking soda
  • Pinch of salt
  • 1 small apple cut in small chunks
  • Honey (optional)
  • Choco chips (optional)

Preheat the oven at 175 Celsius for 5 min.Mix eggs/ chia or flax paste, banana, and butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here) in a bowl. Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture. Taste the mixture for sweetness or else add honey. Divide batter into muffin pan or moulds. Bake for 16 to 18 minutes or until golden brown and the toothpick/ knife inserted into the center comes out clean. Cool on the wire rack and eat! Feel free to add chocolate chips to the mixture. Add melted dark chocolate or Iyurved’s 5 herbs and 7 nuts Choco spread (order here) on top (optional)

(Benefits of eating banana and apple)

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If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

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

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Join 9000+ KIDS NUTRITION Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

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Why Deworming is necessary for your child?

Every parent wishes to give their child a better environment and a healthy life. Presence of worms in the stomach or intestine of your kid can shatter this wish of yours. These worms badly affect the growth and development (How to help your baby in growth and development?) of kids. The main cause behind this issue is unclean environment which takes a serious toll on the kids’ health.  The World Health Organization stated that “soil transmitted helminth (STH)  infections are among the most common infections in humans, caused by a group of parasites commonly referred to as worms, including three main types that are roundworms, whipworms and hookworms. These intestinal worms can severely affect the child’s nutrition and growth.”  For food and survival, these worms reside in the human intestine where they produce thousands of eggs every day. Consumption of vegetables grown in contaminated soil, drinking or washing hands with polluted water or playing in ground where soil carries these worms and pets with infections are some of the potential sources from where your child can get these worms. There is an increased number of awareness worldwide about deworming for children. It is important to identify the symptoms in children to prevent growth deficiency and infant mortality. Right from the age of two, you should deworm your child regularly. It is important to deworm kids at least once every six months. Children with worm infestations need repeated deworming. This can help your child to increase his/her nutritional (Nutrition for kids) uptake. If it is ignored, these worms are able to form cysts in the liver (How to take care of your kids liver health?) and lungs which can lead to pneumonia and some neurological disorders. So, it is really important to keep a close check on your kids to figure out the symptoms as early as possible and start deworming kids accordingly.   

Why is deworming important for kids?

  • It helps in boosting immune system
  • Helps control infections
  • Keep the child active and healthy
  • Boost growth and development

Symptoms that your child is affected by these worms

  • Feeling hungry every time
  • Complaining sore tummy
  • Diarrhea
  • Loss in weight or loss of appetite
  • Anemia
  • Itching in anal region
  • Constipation
  • Blood in stool
  • Frequent urination
  • Irritating itchiness, Rashes in buttocks
  • Fatigue and lethargy
  • Coughing

Effects of worms on kids overall well being

These intestinal worms affect kids in several ways. Anemia is the most common effect as these worms feed on host tissues, including blood. It results in loss of iron (How to overcome iron deficiency?) and protein (What are some easy nuts and seeds for protein?). Children often suffer from malnutrition because these worms interrupt the process of absorption of nutrients (What is the required nutrition for kids?) through the small intestine.

Some safety measures

Children who are exposed to an unclean environment or are in direct contact with soil are more likely to have these intestinal worms. Dirty hands, toys, and tools are easy instruments for transmission of these parasites through hands to mouth and at the end they enter the body and intestine. Some precautionary measures should be taken to prevent your kids from these worms.

  • Keep the surroundings clean
  • Develop cleaning habits among kids
  • Don’t allow kids to play barefoot in grass or mud
  • Ensure that kid is using clean swimming pool
  • Wash fruits and vegetables properly before consumption
  • Never use Fruit and vegetable that has infested part
  • Never allow your child to drink water from contaminated tank
  • Never serve semi cooked meat or vegetables.

10th February is celebrated as National Deworming Day in India. It aims at eradicating the intestinal parasites among children in the age group of 1- 19 years. There are some medications provided to deworm kids. All of them are safe to use. But it’s always better if one could find some natural ways to get rid of these worms. There are some foods that may help in deworming kids naturally.

Foods to get rid of intestinal worms

Pumpkin seeds: Pumpkin seeds are used as a traditional remedy to treat intestinal parasites. They are rich in an amino acid called cucurbitacin. It is anti parasitic in nature and  helps to paralyze worms in the digestive tract. After that they easily get eliminated through stool. Recent study has also shown that pumpkin seeds can help in parasite removal- especially tapeworms. (Pumpkin seeds millet crackers recipe)

Papaya seeds: Papaya seeds contain a variety of essential micronutrients. It has strong anthelmintic and antiamoebic properties which mean they have the ability to kill intestinal parasites in your digestive tract. A study found that papaya seeds with honey have a positive impact on removal of intestinal parasites. You can mix papaya seeds powder with honey in warm water and can give the child empty stomach in the morning for better results. (Importance of liver health)

Garlic: Garlic has some very effective antiseptic and anti parasite properties that helps to destroy intestinal worms and their eggs. It not only kills the existing eggs but also prevents female pin worms from laying more eggs. Regular use of garlic can help to prevent oxidation caused by parasite toxins. (How to increase breast milk production?)

Turmeric: Turmeric is well known for having antiseptic and antimicrobial properties. These qualities help in eliminating any of the intestinal worms. Drinking buttermilk with a tsp of turmeric daily can help in deworming your children. (Foods to boost your kids immunity?)

Carrots: Carrots are great source of vitamin A and beta-carotene. This orange vegetable can help to deworm your kid. Beta-carotene has ability to destroy the eggs of intestinal worms. Eating it raw after washing properly can is best home remedy for deworming kids. Carrot scrapes the mucus which is home for these parasites. It helps to push away these worms out of the intestine. (Foods and recipes for 6 months old baby)

Recipe of Dhokla with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Ingredients:

  • 1 cup gram flour (Besan)
  • 1/2 cup curd
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 1 tablespoon ghee/oil
  • 2 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)

Garnishing:

  • 1 teaspoon mustard seeds
  • 15 curry leaves
  • 2 sliced green chilly
  • 1 handful coriander leaves

Procedure: Mix gram flour, curd, salt, lemon juice, Iyurved’s 5 herbs and 7 nuts savoury spread (order here). Ferment batter for 1-2 hours. Pour boiled water in steamer and grease the utensil with few drops of oil. Pour the batter in greased utensil and cook on low flame for 15-20 minutes. Allow the dish to cool down.

Tempering: Heat a pan with 1 teaspoon oil. add mustard seeds, curry leaves and sliced chilly and 1/2 cup of water. Allow it to boil for 3 minutes. Switch off the flame, squeeze half lemon and let it cool down. Pour it over dhokla and garnish with fresh coriander leaves.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

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

(shipping in India only)

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Dals: Amazing benefits of different kinds of Lentils

Lentils (known in India as Dals) are small lens shaped seeds and belong to the legume family. It is a yearly crop and major producers of different types of lentils are India and Canada. Different types of lentils are available worldwide which come in a variety of colors and shapes and each one of them has its own nutritional value. 

What are the health benefits of Lentils

Due to numerous health benefits of lentils, an Indian thali (plate) is never complete without Dal and it is extremely popular in north as well as south India. Variety of dishes are prepared with different kinds of lentils and all are amazingly delicious. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). There are several health benefits of lentils that make them a must-have in your child’s daily diet.

The following nutrition information is provided by the USDA (United States deptt. of agriculture):

For 1 cup (198g) of cooked lentils with no added salt: 

NutrientAmount
Calories230 kcal
Fat0.8g
Sodium4mg
Carbohydrates40g
Fiber15.6g
Sugar3.6g
Protein18g

Rich in proteins: Amongst various health benefits of lentils, the most important benefit is that it is rich in protein. Protein helps in building muscles & supports generation and regeneration of cells in the body. For kids, protein is a vital nutrient and should be included in their each and every meal. Each 1 cup serving of lentils provides a healthy 18 grams of protein, so it is a boon for vegetarian families and they can depend on lentils for their 90% of daily recommended intake of protein. (Why proteins are important for your kids?)

Aids digestion: Lentils are especially rich in prebiotic fiber which promotes digestive function and fuels the beneficial gut bacteria which are so important for our health. A diet rich in fiber is associated with a number of health benefits. (What is the role of prebiotics for good health?)

Reduces chronic diseases: Lentils have the highest total phenolic content in comparison to other common legumes which helps in reducing chronic diseases like diabetes, obesity, cancer and heart disease. (How to control the weight of the child?)

Supports heart health: Lentils are rich in fiber, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also high in iron and vitamin B1 which helps maintain a steady heartbeat.

What are the different types of lentils?

Lentils come in different colours and slightly different shapes.

Green Moong:  Whether you eat them whole, with the skin on, without the skin or split, they are extremely beneficial in providing your body with proteins. Green moong sprouts are a wonderful source of protein. It is high in dietary fiber and also a good source of manganese, potassium, folate, magnesium, copper, zinc, and vitamin B.

Yellow moong dal: In addition to proteins, yellow moong dal is rich in iron and potassium and very easy to digest. It can be easily given to babies as their first solid meal in the form of khichadi combined with rice. (What foods can be given to babies who are starting solids?)

Arhar or toor dal: Arhar dal is packed with all the healthy nutrients and is widely used in North as well as south Indian cuisines. It contains nutrients like iron, folic acid, magnesium, calcium, Vitamin B and potassium making it vital for your child’s proper growth and development. (Nutrition tips for toddlers?)

Urad dal: Urad dal is usually called black dal when whole and white when it is skinned and split. It is great in taste and in nutritional content. Urad dal is one of the best options to improve your digestion. It is a great source of protein and also helps lower your cholesterol levels. Your kids will love urad dal because it has a nice gooey feel and is extremely tasty. Mouth-watering dishes like daal makhni, sambar vada, dahi vada and many more dishes are prepared with it.

Masoor dal: Masoor dal is available in black and orange color. Both are really delicious and rich. This dal is very versatile and can be cooked in different ways. Besides protein, It is one of the best sources of fiber, iron, amino acids, potassium and vitamin B1 for your little one. For adults, masoor dal can be very useful in reducing your cholesterol levels and ensuring that your sugar stays in check. (How can iron deficiency hamper your child’s growth and development?)

Lobia or Black-eyed pea: Lobia is known to have originated from West Africa, but it is widely cultivated in Asia and the US. Lobia is loaded with fiber which helps in keeping your child feeling fuller and also improves digestion considerably. In addition to this, it has high protein content making it an essential part of your child’s diet.

Matar Dal: Matar dal is also one of the most versatile and easy to cook dals available in India. You can use the yellow variety or the green. It can be cooked as an evening snack by simply roasting and seasoning it. Matar dal provides protein and fiber and hence you should definitely include it in your child’s diet. It is also rich in several minerals like manganese, folates, copper and potassium and contains essential vitamins such as vitamin B1 and B5. (Why vitamins are important for kids?)

Chick pea/ Bengal gram/ Chana dal: This dal comes in two forms: a smaller one with a dark skin, which is called kala chana and the larger white one which is known as kabuli chana. It is cooked in different ways and can be sprouted to add to a salad. It has anti-inflammatory qualities, is high on folate, molybdenum, manganese, copper, fiber, protein, iron and zinc. You can give Kabuli chana to your kids in the form of hummus or a more popular form in India is to cook it as a gravy (chhole) and serve with poori. (Pumpkin hummus recipe)

Horse Gram: Horse Gram is one of the best sources of calcium in comparison to other lentils and hence it is good to develop more strength in your lower body. It is also high in protein, low in fat, and in lipid and sodium content, and is good for those who have diabetes or suffer from obesity. In addition to this, it is high in carbohydrates making it very beneficial for kids. (Why is balanced diet important for kids?)

When can we start giving lentils to kids?

Giving different types of lentils to babies and growing children is very important to promote proper growth and development in kids. Lentils can be safely given to a baby when he/she is 6 or 8 months old or when he/she starts taking foods other than milk. At that time, lentils should be given in a very watery/liquid form. Sometimes lentils are gaseous, so you have to watch. To minimize the gas problem, some veggies may be added and a puree can be made. The fiber in lentil helps the child in smooth and regular bowel movements. Gradually, the lentil intake is increased in kids, as a growing child needs a lot more protein and other minerals and fibers. As a child grows, he/she should be introduced with various dishes of lentils to benefit with the healthy nutrients in them.

Recipe of Chana Dal Hummus with hidden herbs

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Ingredients:

  • 1 cup chana dal
  • 3-4 garlic cloves
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tablespoon olive oil (optional)
  • 2 tbsp Lemon juice
  • Salt and pepper for taste
  • Coriander chopped for garnish

Procedure:

  • Pressure cook chana dal until it is soft.
  • Once it cools down, add garlic, salt, lemon juice, pepper and Iyurved’s 5 herbs and 7 nuts savoury spread. (order here)
  • Blend everything to a smooth and creamy texture.
  • Transfer in a bowl & garnish with olive oil & coriander leaves.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

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

(shipping in India only)

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Easy ways to get kids Protein with a balanced diet

Adding high-quality protein food for kids can be challenging especially when the child does not eat meat. Kids aside, adults also face deficiency of protein in their daily diets. According to the Protein Consumption in the Diet of Adult Indians Survey, 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were protein-deficient.

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption enables that.

One of the most common signs of not getting enough high-quality protein food for kids is swelling in any body part. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair nails, lower immunity and also compromised or delayed physical growth.

The suggested intake of protein is decided at 0.8 gm per kg of body weight. It can be helpful to include a high-quality protein food for kids in most meals and snacks to help children achieve the daily recommended intake of protein. It is even better to give protein in kids preferred food formats like chocolate covered nuts (recipe), lentil wraps (recipe), pizza (recipe), nut butters and others. Here is a quick list of some easy high- quality protein food for kids:

  • Nuts & Seeds:
  • Consuming protein though nuts can be the easiest form of consumption. Peanuts, Almond and Pista (what are their benefits?) are higher in protein than other nuts. 20g of these nuts or 1 tablespoon of nut butter spread can be enough for 7g of protein.
  • Pumpkin seed is the highest source of protein with 7g protein in just a spoon of seed powder.
  • Mixing this in the batter or dough is an easy way to feed nutrition to kids in their favourite formats. (Easy to feed nuts and seeds spread for kids)
  • Lentils & Beans:
  • All types of dried beans, lentils, split beans are great sources of protein. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). These can also be boiled and added to the dough (along with the water).
  • It is necessary to soak these before cooking. Soaking (why soak?)breaks down the phytic acid which makes it easy for the body to absorb all the nutrients and also digest the food better.
  • A cup of cooked lentil can give roughly 18g of protein which is around 50-60% of the child’s daily requirement.
  • Dairy: Dairy and its products are a great source of protein and hence a good option to be added in the list of natural, high-quality protein food for kids. Dairy can be consumed directly, or mixed with nut powder or, flavoured with fruits. Dairy products like cheese (which cheese is better?) can be consumed raw or with pizza and wraps. Together the meal will be rich in protein. In addition to protein, milk and milk products provide other essential vitamins and minerals for child growth, including calcium and vitamin D. Milk helps to balance the nutrition in your kids’ meals. When you pair your kids’ meals with an 8-ounce glass of milk, you can help them reach their daily recommended value for protein, calcium and vitamin D. 

For those who are off dairy, soy or nut milk, tofu is a great alternative for added protein (tofu wrap recipe). It is although less preferable to consume nuts or soy or oats in milk form after filtering out all the fibre.

If your child is not a fussy eater then other sources of high quality protein can be spinach, cauliflower, broccoli etc which can be grated or pureed and added to whole-wheat or multi-grain dough to make bread/ roti/ pizza or batter for wraps/ pancake/ cheela/ dosa (Recipe).

Recipe for Cauliflower Pizza

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with hidden herbs and nuts.

Dough:

  • Both handful of cauliflower, pureed with little water
  • 2 cups Wholewheat flour or half mixed with Rye flour
  • Salt and Oregano seasoning
  • Add any nut spread or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tsp yeast
  • 1 tbsp nutritional yeast (optional)
  • 1 tbsp psyllium husk (optional)
  • 1 tbsp honey (optional)

Mix all together into a sticky soft dough. Leave covered with cotton cloth and dry lid in a dark space for 2-3 hours. Once done, take a small ball of dough and roll into pizza base. Top this with sauce, veggies, greens, cheese, tomato as per your wish. Preheat for 5 minutes and Bake for 12-15 minutes at 250 celsius. Serve!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

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

(shipping in India only)

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Is fast food ok for kids?

Over the last two decades, so many fast food restaurant chains have emerged and are on a constant rise. Whether we are travelling, have guests, short on time, hanging around with friends or simply want to relax, pizza, burger and fries are an instant choice, both affordable and comfortable for parents and children. In reality, food with high sugar/ saturated fat/ salt (what does sugar do to kids?) and low nutrient value in terms of protein, fibre, vitamin and mineral is termed as Fast Food. Food that can be served ready-to-eat and fast. Many of our children are fond of such ready-made food. But these foods have a negative impact on kid’s health in the long run and some of the concerning outcomes are obesity, stress, hormonal imbalance in kids. A single fast food meal could add 300-500 calories instantly without much added nutrition, terming it as empty calories (Why should kids eat a balanced diet?).

Kids love to enjoy meals with high sugar content. Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple foods in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body.

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting in much weaker bones and easy fractures. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones. Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones.

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine.

BEST SNACKS FOR CHILDREN:

Many packaged snacks for kids are extremely unhealthy. They are often full of refined flour, added sugars, and artificial ingredients like colours and flavours. Snacks can act as a great opportunity to sneak some extra nutrients into your child’s diet. Instead of highly processed fast foods, fill your child’s tummy with healthy whole food snacks that will provide energy and complete nutrition.

  • You may consider popcorn as junk food, but it’s really a nutritious whole grain healthy fast food for kids. As long as you don’t drown it in unhealthy fat like margarine, popcorn can be a snack for kids. It is also loved by them. Popcorn actually has 4 grams of fibre per 3-cup serving, which makes it a filling snack and good for digestion.

Amongst many minerals and vitamins that contribute towards Brain Health– Development and Function, a few are Manganese, Vitamin B6 and B9. Just a cup of Makhana is enough to meet 50% of Manganese requirements for the day.

It is those rare snacks which are loaded with a good balance of Vitamin Bs. Not just Brain, Makhana also supports strong bone development of a growing child.

  • You can make them healthy fast food for kids, when you use the right ingredients. Healthy cookies contain whole grain flour, which provide protein, vitamins, minerals, and fibre. It can be a favourite treat for kids and adults as well. Adding ground seeds like flax, chia or sunflower seeds to the cookie mix make them more nutritious. By swapping out the added sugar and using other alternatives like puree of dates or raisins or dried berries can make the cookie a healthier choice. (Recipe of cookies)
  • Bread is a staple food in many households. Healthy spreads for bread can be a good way to feed essential nutrition to children. It can not only calm down a kid’s hunger pangs but also give a dose of good fat, protein and vitamins. Peanut butter mixed with cocoa and dates or honey is a bread spread which is loved by adults and kids alike. It is enough to provide with essential nutrients as well as antioxidants. (see Iyurved’s 5 Herbs and 7 Nuts spread)
  • Mixed nut balls or laddoo are the best snacks for children to settle their sweet cravings. Peanut butter (or any other nut butter) mixed with almond flour, dipped in melted dark chocolate is just the perfect snack for anytime during the day. Consuming Nuts and seeds is among the best food with protein to meet the daily requirement of the body and also among the best foods for children in their developing years. (Recipe of nut balls)
Laddoo/ Sweet ball using Iyurved’s 5 herbs and 7 nuts spread
  • Smoothies are a great way to pack fibre and vitamin rich fruits and vegetables, calcium, protein and good fats into a drinkable meal or snack. They are really easy and fast to make at home, and you can create lots of flavour combinations using what you have. An addition of kefir instead of yogurt adds the necessary bacterias to the drink. (Recipe of kefir shake)
  • Cake or cupcake is undoubtedly a favourite and healthy fast food for kids. Using whole wheat flour and mixing with seeds of Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids.(Recipe of cupcakes)
  • Recipe of Chocolate chip Oat Cookie with seeds:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food tasty and nutritious with herbs and nuts.

Enjoying Tasty Nutrition!
  • 1/3 cup each semolina, wheat flour, oats and melon seeds
  • Handful Chocolate drops (or more)
  • Honey (as per sweetness)
  • Pinch salt
  • ¼ tsp Cinnamon powder
  • 2 tbsp ghee or Iyurved’s 5 Herbs & 7 Nuts chocolate spread (order here)
  • Little Milk to make firm dough
  • Take a big ball of dough
  • Roll in between two baking/parchment papers.
  • Preheat oven for 5 min.
  • Place rolled cookie with baking sheet on the middle rack. Bake as a single piece at 200 for 15 min. Once edges begin to brown, take it out.
  • Cool on rack. Once completely cool, break the cookie as you like or just eat rightaway.  

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

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

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Some Easy Pro-biotics

Probiotics are live bacteria (naturally occurring in food) that are good for you…your Digestion…your GUT!

Food habits, Lifestyle, Antibiotics, all together impact the Gut health of your body. When you lose “good”bacteria in your body, for example after you take antibiotics, probiotics can help replace them.

GHEE <>YOGURT <> DARK CHOCOLATE <> CHEESE <> KEFIR <> ACV

All these food products have bacterias in them that helps our digestion, immunity, and also increase the presence of more good bacterias in the Gut. It is advisable to go pro-biotic heavy especially after falling sick or taking medicines. Good bacterias lost during infection or otherwise can be recovered by eating food rich in prebiotic and probiotics.

Fermented foods are the most natural source of live bacterias- Probiotics. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many fermented foods to your daily diet as possible.

What is a Pre-biotic? http://turmerich.com/2020/09/18/super-easy-pre-biotic-for-kids/

Kefir is a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in bacterias. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidant, probiotics and prebiotics.

Yogurt has much lower bacterias (less than 5) as compared to Kefir (over 50).

Ingredients: kefir, blueberry, blackberry, raspberry, cherry, goji Berry, currant berry, chia, flax, sunflower, pumpkin seeds, frozen mango, soy milk

Try Sunflower seeds for that awesome skin!

What is with Saturated fat nuts ghee

Do you know that from the moment we are born, we begin to latch (pun intended) onto Saturated fat? Breast milk is a high source of saturated fat, formed naturally and is unprocessed. Now… if saturated fat is so bad, then why does the world go ga-ga over feeding only breast milk to a new born for as long as possible?

Olive! Another high source of saturated fat, key part of traditional diet of Middle Easterners, naturally occurring and unprocessed.

Coconut, high source of saturated fat, naturally occurring and unprocessed, loved by most of the Asians since forever.

The list is not long but it is intriguing. Nuts, Avocado and Ghee are few more examples.

  • On a very high level- there are two kinds of cholesterol- LDL (bad) and HDL (good). Saturated fat from the natural food sources actually increases both LDL and HDL. However, within LDL, there are two types as well- Type A and Type B. With the consumption of saturated fat from natural food sources, studies reveal that only type A LDL increases which doesn’t impact the heart. It is type B of LDL that impacts the heart, and that’s sourced primarily from refined carbohydrates (processed/comfort foods). Hence, it is advised to eat whole grains where the ratio of fibre to carbs is higher.

Our body needs saturated fat from natural sources. They help to fix hormones that can otherwise cause the body to go haywire impacting weight, mood, acne, bloating, PCOS, thyroid, sleep and the list goes on. Our brain, that is just 2% of our body mass but consumes 25% energy of the body, needs fat to perform efficiently for life. Saturated fat also stays inside the body cells to build a defence system and attack viruses and bacterias.

If you look around to find a food which has both high level of carbohydrates and saturated fat existing together, you might not be able to. Do you know that nature has not designed any food where saturated fat and carbs are combined? Generally speaking, fruits and veggies are mostly carbs or fibre. If you pick up any grain, then they are mostly protein or carbs. Can you think of any example with both saturated fat and carbs?

The most commonly loved and preferred food, nowadays, are fries, burger, chips, doughnuts etc. They are excellent examples of processed foods where both saturated fat and carbs are combined. They don’t occur naturally around us like a fruit or vegetable or whole grains. These are processed foods and hence can be harmful for the body. Interestingly, a study revealed that this kind of a processed food combination confuses and falsely tricks the brain into valuing this meal higher in nutrition (fat and carbs), releasing higher amount of dopamine (a feeling of reward) and ultimately resulting in more craving for the same.

So you can safely go back to those nuts, avocado, coconut and other naturally occurring saturated fats which haven’t been processed and combined with carbs. And keep a distance from saturated fats which are manufactured and combined with carbs in the form of fast-foods.

Recipe for Millet Pizza with hidden Veggies and herbs

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

  • ½ cup Jowar (sorghum)
  • ⅓ cup wheat or tapioca flour
  • ½ cup cooked oat
  • Salt and oregano
  • Nutritional yeast (optional)
  • Water to make a soft dough

Mix all this and make a soft sticky dough. Leave to rise for an hour.

Sauce:

  • Preheat oven for 5 min. Roll pizza and apply Iyurved’s herb and nut spread and pizza sauce. Sprinkle cheese, bake for 10 min at 220C.

Kids LOVE it and never notice the hidden veggies, herbs and nuts!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

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

(shipping in India only)

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Food to manage body-ache, menstruation, irritable mood, hyperactivity and anxiety

Food choices can directly impact stress levels in the body. Consuming refined or processed carbs like white flour, bread, pasta, pizza, white rice can directly increase the blood sugar in the body and ultimately impact stress levels. On the contrary, foods which are whole grains like amaranth, buckwheat, barley or other high fibre foods can control the spike in blood sugar and manage stress. Fibre rich foods are suitable to beat stress as they release a brain calming chemical called serotonin in the body.

In addition to fibre, research has found that intake of Magnesium can help manage stress and anxiety in kids. In our body, Magnesium is responsible for nerve transmission and nerve-muscle coordination. In other words, it protects against the excessive excitement in a child (which can be traumatic). There is enough research going on how Magnesium can help in fixing or preventing neurological disorders.

Traditionally, if we look back centuries ago, Sendha namak or Epsom salt has been used to heal, relax and calm the body nerves. Epsom salt is actually not a salt but a mineral called Magnesium sulfate. Soaking body or feet in this mineral enables absorption of decent quantity through skin which results in relaxing nerves and muscles.

Studies indicate that roughly 50% kids don’t meet the daily Magnesium requirement. Magnesium is one of the top four abundant minerals in the body. So, any deficiency of this mineral will easily reflect in daily life. Magnesium is key in formation of bones, maintaining blood flow and keeping stress low. It also brings relief to girls who suffer from menstrual cramps, leg cramps and irritable mood. For kids who deal with Asthma, which is on a rise due to hazardous air quality levels, magnesium can help. This Marvellous mineral has calming effects and hence aids in reducing hyper activity and lack of focus in kids. Daily intake of magnesium is necessary to maintain stock of the mineral in the body.

Spinach, beans, chia seed, sunflower seed, cumin, whole wheat flour, milk, yogurt, almond, peanut, cashew, quinoa are great sources of this mineral. Just 1 wholewheat roti/ paratha can meet 15% daily requirement of this mineral. In addition, 10 almonds or cashews will give 10% and 1 cup spinach will give 20%. However, a diet high in processed food can cause excretion of Magnesium through urine.

  • Magnesium also helps to absorb Vitamin-D in our body, which in turn helps to absorb Calcium in our bones. Hence, lack of this powerful mineral will directly result in weaker bones, teeth, hair and nails. Weaker bones (lethargy) further adds to irritation and stress in kids.
  • Migraine is one of the most common neuro disorders which too has shown improvement with the consumption of Magnesium.
  • Anxiety and Depression have impacted hundreds of millions of people across the world. Dietary intake of magnesium has been offered as a possible treatment, in addition to therapy.

So Yes! Magnesium is vital for every kid. Next time when your child has some tired muscles or cramp, use the magnesium salt with water to dip their feet in and let that table salt be on the table only!

Recipe for Quinoa Peas Meal

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food tasty and nutritious with herbs and nuts.

  • ½ cup quinoa boiled in equal water
  • 2 tbsp oil
  • 1 small onion chopped
  • ½ cup peas
  • 1 pod garlic and ginger chopped
  • 1 tsp cumin seeds
  • lemon juice fresh
  • green chilli chopped (optional)
  • salt
  • Chopped handful coriander

Heat oil in pan. Add cumin ginger garlic and onion. Saute for a minute. Add peas. Add salt. Add chillies. Cook for 3 min. Add boiled quinoa (no water at all). Cook for 5 min. Add lots of lemon juice to taste spicy salty and sour. All flavours! Garnish with coriander. Serve!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

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

(shipping in India only)

Read more blogs:

What does Sugar or Bread do to your Kid’s bones?

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting is much weaker bones and easy fractures. (What are some bone building foods?)

We have already talked about how refined Sugar harm our body. Now, lets see how it can damage the bones too.

Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple food in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body. (Why are antioxidants good and which foods have them?)

Calcium + Phosphorous

Calcium combines with phosphorous to make calcium phosphate which is most important component for our bones. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones. (What are some easy to feed calcium rich foods?)

Vitamin D

Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones. (How to reduce iron deficiency in kids through food)

Magnesium

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine. (What are some Magnesium foods for kids?)

Recipe: Pumpkin hummus with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Ingredients:

  • 1 cup pumpkin puree (yes! you can puree raw or after roasting )
  • 1 cup chickpeas
  • 3-4 garlic cloves
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tablespoon olive oil (optional)
  • 2 tbsp Lemon juice
  • Salt and pepper for taste
  • Coriander chopped for garnish

Procedure:

  • Combine ingredients in a food processor or blender and mix until smooth. Garnish.
  • Serve with roti, wrap, bread, crackers, pasta or pizza sauce or raw vegetables.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

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

(shipping in India only)

Read more blogs: