Healthy eating for kids during the summer holiday

The summer holidays are here, bringing with it a heat wave along with family time, fun and play and of course extremely hungry kids. And while the kids may be free, with no school or assignments, we get busier trying to cope with home, work and of course the kids themselves. This will in turn tempts us to fix up quick meals which is either some junk or packed and processed food. Little do we realize that in the long run not only will this take away from our little ones health, physically but will also drain them out mentally.

At these times what they need is a wholesome snack that is healthy as well as tasty. Now you may think, achieving this will require you to spend hours in the kitchen preparing the dish and then cleaning up. This is a misconception! You can avoid this strain and still give your child a healthy bite, by stirring up some easy dishes prepared from Quinoa.

Most of the times when we want to give something healthy to our kids we end up picking up something that says ‘Organic’ or ‘Healthy’ from the racks of our health store. We serve our kids packed juices, smoothies and milk products and the chances are these products have stiff doses of sugar and caffeine. We take great pride in giving our kids protein bars as a snack when they are hungry. Little do we know that the same thing would take us seconds to prepare that too under our vigilance and free from preservatives of any kind.

India Gate Quinoa is not only rich in protein, but also high in fibre, naturally gluten free, and perfect for a vegan lifestyle. It is also great for growing children as it is rich in calcium which is one of the most important nutrient a child should have.

Here are some quick hacks from India Gate using quinoa as an ingredient to keep kids away from junk food. All that will be required from you is a little planning and a few minutes in the kitchen.

  • Carry water/quinoa milk/quinoa smoothie than packed juices and beverages.
  • Replace wheat flour with quinoa flour to make cookies to serve your kids a healthy snack.
  • Replace pasta and cheese bakes with quinoa.
  • Quinoa pancakes and burritos are fun!
  • Quinoa granola bars are perfect dose of protein and energy for kids. Make and store them.
  • Replace wheat flour with high protein quinoa for cupcakes.
  • Quinoa cakes are easy to do for birthdays too, next time you place an order be specific about the ingredients to the baker.
  • If rice is the staple of your family, use the alternative quinoa instead.

Below are a few recipes that are healthy and can be prepared by you in a jiffy and even your child if he/she is old enough. An even better idea would be to do it together.

Kid friendly recipes from India Gate

Fruit cocktail chocolate nut mix

Preparation time 30 mins

Cake baking time 40 mins at 180*c

Ingredients for custard

500 ml milk

20 g custard powder

70 g sugar

½ tsp vanilla essence

Ingredients for chocolate cake

Dry

1 cup flour

1 cup quinoa

1 cup powdered sugar

1/3 rd cup cocoa powder

1 tsp baking soda

1 tsp baking powder

½ tsp salt

wet

½cup oil

½ cup water

1/4 cup milk

1/4 cup curd

1 tsp vanilla extract

2 tsp coffee powder

ingredients to add as per preference

chocolate chips

walnuts

delmonte fruits from cocktail tin

delmonte cranberries

Method

  1. First make the custard by boiling the milk, and in another bowl mix the custard

powder with 3-4 spoons of milk and add this liquid to the boiling milk and bring it to a

boil on low flame , also add the sugar. This liquid will thicken a bit and then bring it off

flame and let it cool at room temperature until slightly warm

  1. Now make the sponge

* Put all dry ingredients in 1 bowl and mix

* Put all wet ingredients in another bowl and make an emulsion mix

* Now mix the wet and the dry ingredients and mix with a beater for 2 mins,

* Pour into a greased mould and bake for 30-40 mins at 180 degrees and cool

  1. Now in a bowl add cubes of cooled sponge , add the chocolate chips , cranberries,

walnuts, and delmonte fruits as per taste decide your quantities and pour the slightly

warm custard on top, let the custard be absorbed by the sponge and then pour a little

more custard and chill before serving

Chocolate- coffee quinoa Cake – Mom and Kids

Preparation time about 15 mins.

Baking time 30-40 mins at 180*c

Ingredients

Dry

1 cup flour

1 cup quinoa

1 cup powdered sugar

1/3 rd cup cocoa powder

1 tsp baking soda

1 tsp baking powder

½ tsp salt

Wet

½ cup oil

½ cup water

1/4 th cup milk

1/4 th cup curd

1 tsp vanilla extract

2 tsp coffee essence

Method

  1. Put all dry ingredients in 1 bowl and mix
  2. Put all wet ingredients in another bowl and make an emulsion mix
  3. Now mix the wet and the dry ingredients and mix with a beater for 2 mins,
  4. Pour into a greased mould and bake for 30-40 mins at 180 degrees.
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