Healthy Winter Foods For Kids

Winter season brings along joys of good weather for kids and plenty of sources of good nutrition that parents count on. To maintain the spirits of the kids in winter vacation, parents go to great lengths in meal planning and preparation. And that is quite natural as well. Given the variety of healthy winter foods, you can experiment and create a lot that attracts the kids.

To charge the batteries of your kids during this winter and to increase their immunity levels, consider the following healthy foods that are essential in the winter season.

Tips for Healthy Winter Foods For Kids

To charge the batteries of your kids during this winter and to increase their immunity levels, consider the following healthy foods that are essential in the winter season.

Winter Fruits 

Fresh fruits provide ample vitamins, fiber, and minerals. Always keep handy oranges, apples, bananas, kiwifruits, grapes, guavas, etc, and serve them in between the main meals to deal with hunger pangs. Pomegranates, blueberries, and strawberries are a good source of antioxidants and therefore, must be included in daily diet.  Fruit salad is a great way to encourage eating fruits among kids. Always carry fresh fruits while traveling with kids for instant energy. Fresh fruit juices are also great for kids.

Related Post- Guava, the Most Underrated Fruit

Green leafy vegetables 

These are rich in iron, calcium, and antioxidants. You can add them to your sandwiches, wraps, salads, stuffing, and soups to create colorful, interesting yet nutritious recipes for kids. Include the following greens in your family diet-

Spinach: It is beneficial in keeping kids hydrated for a longer time. The dense nutritional value of spinach aids in strengthening bones and muscles, improving immunity and killing worms, etc.

Turnip greens: Regular consumption of turnip greens helps in developing bone health. They are an excellent source of vitamins C, calcium, folate, sodium, potassium, and magnesium for kids.

Mustard greens: They are rich in antioxidants, vitamin K, A, and C, dietary fiber, and other nutrients necessary for a child’s overall development. Mustard greens help in improving digestion, lowering cholesterol, and reducing inflammation and damage caused due to free radicals.

Soups

To combat chilling weather, homemade soups instantly provide warmth and lots of nutrients. Especially when kids shy away from vegetables, make an interesting soup from seasonal veggies such as tomatoes, carrots, spinach, cabbage, etc, and serve them hot. They would surely love them and would ask for more. If you do not know many recipes then download soup recipes from the internet and try one of them today!

                                             

Almonds

Almonds contain lots of good substances to assure good health for kids. A handful of almonds on a daily basis in winter help to fight diseases and to overcome physical disorders. Instead of offering empty snacks to kids, give them almonds to satisfy their hunger. You may also roast them at home for added flavor or simply add them to your salads and recipes to enhance the nutritional value.

Other than these, almond milk is a great option for kids, highly nutritious, and delicious too. Just pour the milk into Insulated Tumbler and hand them over. They can drink the same as per their convenience while studying, watching movies, or playing in the backyard.

Such on-the-go Tumbler facilitates kids and parents to grab their nutrition dose anytime, anywhere.

Besides almonds, other nuts such as cashew nuts, walnuts, and peanuts are also great for the good health of kids.

                                                          

Dairy Products

You cannot undermine the benefits of dairy products after all the above healthy winter foods. Whether you offer milk, yoghurt, or cheese, dairy product in any form boosts child growth. You can prepare innumerable dishes out of these to suit the taste buds of your kids. Add veggies/ fruits in the yogurt to make a tasty snack or include cheese in different dishes for added flavour. Hot flavoured milk helps the child to stay warm and healthy in winter.

Superfoods for your kids

Superfoods are equally important for the wellness of your children as yours. Therefore, include the following superfoods-

Indian gooseberries: Amla or Indian gooseberries have a decent amount of vitamin C due to which they act as an immunity booster. They are also rich in antioxidants and have anti-inflammatory properties due to which they can protect kids from several infections and significantly reduce inflammation in the body.

Turmeric: Daily consumption of turmeric can help in the brain development of kids. Its anti-allergic and anti-inflammatory properties are beneficial in improving respiratory health.

Garlic: It has the potential to fight worms in the intestines. The phytochemicals in garlic aid in removing harmful bacteria from the body thus, protecting kids from cold and other microbial infections.

Ginger: Ginger helps to improve appetite and digestion among children by promoting the secretion of gastric juices and saliva. Moreover, it is helpful in relieving cough, nausea, vomiting, and constipation in children.

Super herbs for your kids

Holy Basil leaf: Tulsi or holy basil has medicinal properties and also improves memory. It reduces gas and increases appetite among children.

Cloves: They help in numbing or reducing pain especially tooth pain. It can help relieve headaches, sore throats, and dental cavities in children.

Dill: It is rich in vitamin C and A, and antioxidants. Hence, it has the potential to protect children from several health hazards.

These healthy winter foods for kids when packaged in innovative and eye-catchy dishes serve as highly powerful and nutritious foods for kids. Read on to find interesting recipes for kids.

Interesting winter food recipes your kids will love

Banana bread Recipe

Ingredients

·        Peeled ripped bananas-3

·        Whole oats-1.5 cups

·        Eggs -2

·        Desiccated coconut -1/2 cup

·        Maple syrup-  ½ cup

·        chocolate chips/sunflower seeds(optional)-2tsp

·        Baking soda-1 tsp

      

Banana bread 

Procedure

1.  1.     Put baking paper in a slice tray and keep it aside.
2.      In a food processor, blend bananas, oats, maple syrup, baking soda, and eggs in a                   smooth paste.
3.      Pour the mixture into slice tray, add chocolate chips/sunflower seeds, and bake it for              next 20-25 minutes in a preheated oven.
4.      Once this is done, pull out the tray, allow it to cool for 15 minutes & then serve them              into slices.

Spinach zucchini frittata fingers

Ingredients

·        Grated zucchini-1 cup

·        Olive oil-2tsp

·        Finely chopped spinach-1cup

·        Eggs-3

·        Whole wheat flour-1tbsp

·        Onion powder-1tsp

·        Grated cheddar cheese-1/2 cup

·        Salt as per taste

Procedure

1.   1.    Add parchment paper to baking dish and grease it. Preheat the oven to 350 F.
2.      In a frying pan, add some oil and fry zucchini and spinach for 3-4 minutes.
3.      Mix eggs, cheese, spices, and flour in a bowl, and make a lump-free paste.
4.      Add this mixture to the baking dish and bake for 15-20 minutes.
5.      Remove the baking dish; allow it cool and cut frittata into fingers or squares.

 

Mushroom soup

Ingredients

·        Medium size sliced mushrooms-5

·        Medium size diced onion-1

·        Olive oil-2tbsp

·        Low sodium soya sauce-1tbsp

·        All-purpose flour-1/4^th cup

·        Thyme-1/2tsp

·        Milk-1 cup

·        Vegetable broth- 2cups

·        Garlic-3 cloves

·        Salt and pepper as per taste.

         

     

Procedure

1. In a large saucepan, add 1 tbsp olive oil and sauté onion and garlic in it on a medium flame for 3 minutes.

2. Now, add mushroom, thyme, salt, pepper, and cook until mushrooms start turning brown.

3. Add another tbsp of oil, 1/4 cup flour, and stir continuously for about a minute.

4.  Now, add vegetable broth and stir continuously to dissolve all the flour from the bottom of the pan.

5.  Once the liquid starts to simmer put the gas on a low-medium flame and add milk.

6.  Cook the mixture for the next 15-20 minutes and stir occasionally.

7.  Now, add soya sauce and cook for the next one minute.

8.  Pour the soup into a soup bowl and serve with toasted bread.     

Apple slice dessert sandwich

Ingredients

·        Apples-2

·        Peanut butter-1/4^th cup

·        Jelly-1/4^th cup

(Required cookie cutter)

Procedure

·   1.  Cut the apple into circle-shaped thin to medium slices.
 2.  Take a cookie cutter of your kid’s favorite shape and cut the core of the slice.
 3.  Fill jelly in the core of the slice and spread peanut butter on the remaining slice, cover it with another slice, and serve immediately.

                                                                 

Ref links-

https://parenting.firstcry.com

https://theclevermeal.com

https://www.delish.com/

Related links:
Vegetable soups