30+ Delicious and Healthier Homemade Recipes for Kids

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healthier homemade recipes for kids

Getting kids to eat the good stuff can be challenging, but let this collection make lunch, dinner, and snacks easy. Simple, kid-friendly, and healthy? Yep, we promise it’s possible.

There’s no denying toddlers can be a tough crowd when it comes to exceptionally healthy mealtimes. Getting your little one to eat a square meal can present a severe challenge. No wonder many parents hide fruits and veggies in stealth packages like smoothies and muffins. But you don’t have to work some ninja magic in the kitchen to get your toddler to eat veggies. 

Instead, we offer practical strategies to easily incorporate into your daily routine. These include incorporating nutritious items into familiar packages, offering choices whenever possible, and, most importantly, making food fun! With these strategies, you can feel excited about getting your kids to eat healthy. That’s why we have compiled a list of nutritious food recipes for kids that appeal to their taste buds. These recipes are curated to make healthy eating enjoyable and exciting for your little ones.

Healthy Homemade Food Recipes for Kids

It’s a fact that busy parents find it tricky to plan and prepare nutrient-rich food for their kids at every meal. Juggling workplace responsibilities and household chores leaves little time to think of creative, tasty, and healthy recipes that are easy to make. However, growing children require balanced meals and snacks throughout the day to meet their nutritional and energy needs. 

So, what do you do? Try out the delicious healthy food recipes below for kids, which supply them with all the essential nutrients.

1. Homemade Ketchup

Homemade Ketchup

Ingredients

  • 1 kilo tomatoes, cooked and pureed
  • 1/2 cup water, divided
  • 2/3 cup white sugar
  • 3/4 cup distilled white vinegar
  • 1 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 3/4 tsp. salt
  • 1/8 tsp. celery salt
  • 1/8 tsp. mustard powder
  • 1/4 tsp. finely ground black pepper
  • 1/4 tsp. cayenne pepper
  • 1 whole clove

Directions

  1. Pour ground tomatoes into the cooker. Swirl 1/2 cup water. 
  2. Add vinegar, sugar, onion powder, garlic powder, celery salt, mustard powder, cayenne pepper, black pepper, and whole clove; whisk
  3. Cook on high flame, uncovered, until the mixture is reduced by half and becomes thick. It takes 4-5 hours. Stir every hour or so.
  4. Smooth the texture of the ketchup with a blender for about 20 seconds.
  5. Put mixture through a fine strainer to remove skins and seeds.
  6. Transfer the strained ketchup to a bowl. Cool completely before tasting to adjust salt, black pepper, or cayenne pepper.

Mayonnaise Substitutes:

Hung curds, Mashed avocado, or Cashew vegan mayo.

2. Cashew Vegan Mayo

Ingredients

  • 1 cup raw cashews
  • 1 tbsp. lemon juice
  • 1 tbsp. apple cider vinegar
  • 1 tsp. yellow mustard 
  • 2 tsp. garlic paste
  • 1 tsp. onion paste
  • 1/4 tsp. salt (more to taste)
  • 1/4 to 1/2 cup water

Directions

  1. In hot water, soak cashews for 30 minutes.
  2. Add cashews and all other ingredients to the blender and process until smooth and creamy.
  3. Check taste—add more apple cider vinegar or lemon juice for tanginess, salt for saltines, and more water if you want less thick.
  4. Blend once more after making final adjustments. Store it in a glass airtight jar in the refrigerator.

3. Maggi Masala Substitute

Ingredients

Spices
  • 2 tbsp. coriander seeds
  • 1/2 tbsp. cumin seeds
  • 1/2 tbsp. fennel seeds
  • 4 dry red chillies
  • 1-inch cinnamon
  • 2 cloves
  • 2 cardamom
  • 1/2 tsp. fenugreek seeds
  • 1/2 tsp. nutmeg
  • 1 tsp. whole black pepper
Spice Powders
  • 1/2 tsp. turmeric powder
  • 1/2 tsp. sugar
  • 1 tbsp. raw mango powder
  • 1 tbsp. kashmiri red chili powder
  • 1 tsp. salt
  • 1/2 tsp. cornflour
  • 1/2 tbsp. garlic powder
  • 3/4 tbsp. onion flakes
  • 1tsp. dry ginger powder

Directions

  1. To a pan, add 1/2 tablespoon cumin seeds, 1/2 inch cinnamon, 1/2 tablespoon cumin seeds, 2 tablespoons coriander seeds, 4 dry red chilies, 1/2 teaspoon nutmeg, 1/2 teaspoon fenugreek seeds, 2 cloves, 2 cardamoms, and 1 teaspoon black whole black pepper.
  2. Dry roast the ingredients til a pleasant aroma comes or until it become slightly browned.
  3. Don’t burn. Roast it on low flame patiently.
  4. Switch off the flame. Cool down completely.
  5. Transfer it to a dry mixer jar.
  6. Add 1 tablespoon raw mango powder, 1/2 tablespoon garlic powder, 1 teaspoon salt, 1/2 teaspoon sugar, 1 tablespoon kashmiri red chili powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon cornflour, 3/4 tablespoon onion flakes, and 1 teaspoon dry ginger powder.
  7. Blend it well to a fine powder.
  8. Store in a clean, dry container at room temperature.

4. Misal

Ingredients

  • 1 cup matki, soaked overnight
  • 2 medium potatoes , boiled and chopped
  • 1/2 tsp. goda masala
  • 1/2 tsp. garam masala
  • 1 tsp. chilli powder
  • salt to taste
  • 1 tsp. garlic, crushed
  • 1 tsp. ginger, crushed
  • 1 tsp. ginger-garlic paste
  • 2 tsp. lemon juice
  • 1 tbsp. oil

Directions

  1. Boil the matki in enough water till soft. Drain and keep aside.
  2. Blend the goda masala, garam masala, chili powder, salt, garlic, and ginger with 1 cup water in a mixer till smooth. Keep this masala paste aside.
  3. In a pan, heat oil and add ginger-garlic paste. Saute for 1 minute.
  4. Add the ground masala paste and mix well. Add the potatoes and saute for 5 minutes.
  5. Later, add drained matki with 3 cups water and bring to a boil.
  6. Simmer on a slow flame for 10- 15 minutes or till oil forms layer on top.
  7. Add lemon juice and salt. Mix well, and keep aside.

5. Dhirde (Instant Dosa)

instant dosa

Ingredients

  • 1/2 cup rice flour
  • 1/2 cup besan flour
  • 1/2 cup cut vegetables (choose veggies of your choice)
  • 1 tsp. jeera powder
  • 1 tsp. dhania powder
  • 1 green chili or red chili powder
  • salt as per taste
  • 1 tsp. oil

Directions

  1. Mix all the ingredients except oil. Heat oil and add it to the ingredients with water, mixing well. This should have the consistency of dosa batter. Proceed to make dhirde by spreading a spoon on a hot tawa. Turn when browned on one side.

6. Nutri-Barfi

Ingredients

For Crust
  • 1 cup almonds
  • 1/3 cup walnuts
  • 1 1/4 cups shredded coconut
  • 8  dates, pitted
  • 1/2 tsp. pure vanilla extract
  • 1/8 tsp. salt
For Date Filling
  • 2 cup dates, pitted and chopped roughly, soaked in a bit of water to soften
  • 1 cup dried figs, soaked for 30 minutes, dried, and chopped roughly
  • dash of zest from a tiny orange
  • 1 tsp. pure vanilla extract
  • 1/8 tsp. salt
  • 1/4 cup water

Directions

To make the crust

  1. Blend nuts into small pieces in a mixer.

7. Quick Apple Crisp

Ingredients

  • 1 large apple, sliced. Keep the skin on for extra fiber
  • 1/4 tsp. cinnamon powder
  • 1/4 tsp. nutmeg powder
  • 1/2 cup oats
  • 1 tsp. whole wheat flour
  • 1 tbsp. of brown sugar, jaggery, or liquid gur(try them all at some point)
  • dash of butter or ghee

Directions

  1. Mix all the ingredients listed after the apple. Spread apple slices on the dish and cover with mixture. Cover before cooking. Bake for 15 minutes at 220 degrees Celsius. 
  2. There are specific individually portioned glass containers that you can use to bake and then pack as your chota tiffin. 
  3. Apples have quercetin, a potent cancer protective antioxidant. Apples and oats help lower high cholesterol.

8. Cream Cheese Sandwich

Cream Cheese Sandwich

Ingredients

  • 1/2 cup thick hung curd made with low fat milk
  • 4 garlic pods, grated
  • 1 tbsp. finely chopped spring onions
  • 1/4 tsp. red chili powder(optional)
  • salt to taste
  • sugar to taste(optional; use if hung curds are too sour)
  • 2 slices bread

Filling – cucumber slices, tomatoes, and anything else you like in your veggie sandwiches.

Directions

  1. Mix hung curds with garlic, spring onions, salt, chili powder, and sugar. Mix well and make your sandwich. You will be surprised to see how much this tastes like some imported cheese!

9. Chana Sundal (Chana Salad)

Ingredients

  • 1 cup chana (chickpeas)
  • 1/2 onion, finely sliced long 
  • 2 tbsp. coconut, freshly grated
  • 1/2 tsp. mustard seeds
  • 2 dry red chilies 
  • 1 sprig of curry leaves 
  • pinch of asafoetida
  • salt to taste
  • 1/2 tbsp. oil

 Directions

  1. Soak the chana overnight, wash it, and pressure cook it with enough water. Let it cool. Drain the water and set it aside.
  2.  Heat the oil in a flat pan. Add mustard seeds, asafoetida, chilies, and curry leaves. 
  3. Sauté the onions until golden brown.
  4. Now add chana and salt, and fry for a minute.
  5. Add the freshly grated coconut, toss everything together, and remove from heat. 

10. Dal Vada (Dal Fritters/Pakoras)

 Dal Vada

Ingredients

  • 1 cup chana dal (split bengal gram dal)
  • 1/2 cup tuvar dal (split red gram dal)
  • 2 tbsp. urad da l(skinned black gram dal)
  • 4-5 red chilies
  • 2 green chilies
  • 2 tsp. coriander leaves, chopped
  • pinch of asafoetida
  • salt as per taste
  • oil for frying

Directions

  1. Soak all dals and chilies in water for 2-3 hours. Drain and grind coarsely. 
  2. Add coriander leaves and a bit of water. Add asafoetida and salt and shape into vadas. 
  3. Deep fry.

11. Radish Leaf Pesto

Ingredients

  • 2 large handfuls of lively radish leaves, cleaned without stems
  • 1/4 cup parmesan cheese, grated
  • 1/4 cup of pistachios or almonds, cut in half
  • 2 cloves minced garlic
  • 1 1/2 tbsp. extra virgin olive oil
  • 2-3 drops of lemon
  • salt and pepper to taste
  • 1/2 tsp. red chili powder

Directions

  1. Put all the ingredients in the mixer and mix until smooth. You will have to turn the mixer on and off a few times.
  2. Add more oil and pulse again to get your preferred consistency.
  3. Scrape the bowl.  Store in an airtight container, which lasts for up to a week.

12. Beet Green Gratin

Ingredients

  • 1/2 kg beet greens, cleaned
  • 1 1/2 cups of mushrooms, sliced
  • 1 tbsp. butter
  •  2 cloves garlic, mashed
  • 4 egg yolks
  • 1 cup ricotta cheese (you can substitute with crumbled paneer)
  • 1/2 cup grated parmesan cheese (you can substitute local cheese)
  • salt and pepper to taste
  • 3/4 cup bread crumbs

Directions

  1. Preheat oven to 190 degrees Celsius. Keep a lightly oiled baking pan, around 9 x 11 inches.
  2. Melt butter in a pan. Add mushrooms and garlic. Cook for a few seconds. Add the beet greens and mix well. Remove from gas, add salt and pepper.
  3. Combine the egg yolks, parmesan cheese, and salt in a bowl. Combine everything and place it in the baking pan.
  4. Top with bread crumbs and bake for 30 minutes covered. Uncover and bake for another 5-10 minutes.

13. Chakundar Kulchas (Beetroot Kulchas)

Ingredients

For Kulcha Dough

  1. 2 cups of whole wheat flour
  2. 1 tbsp. of fresh yeast or half a pack of dry active yeast (or 2 tsp. soda)
  3. 1 tsp. of sugar 
  4. 1 tsp. of salt
  5. 1/2 skimmed milk and 1/2 cup water to knead the flour
  6. 1/2 cup of chopped coriander leaves with stalks to flavor the kulchas

Note

  1. This dough should be made the previous night so it is ready the following day for the tiffin. Dissolve sugar and yeast in a cup of warm water. Keep for 8-10 minutes until frothy.
  2. Add this to the flour, chopped coriander leaves, and the required quantity of milk and water to make a soft dough.
  3. Keep aside in a warm place to let the dough rise.

For Stuffing

  • 2 big beetroots, chopped 
  • 2 onions, chopped roughly
  • 3-4 green chillies, chopped
  • 1-inch piece of ginger chopped fine
  • salt and pepper to taste 
  • 1 tbsp. garam masala powder
  • 1 tsp of oil 

Directions

  1. Put oil in a kadhai. When the oil turns hot, add ginger and chilies. After a few seconds, add onions. Saute on low heat. When slightly brown, add beetroot. 
  2. Add some water, and when it boils, lower the heat, add garam masala, salt, and pepper, and simmer for 10-15 minutes until cooked and the consistency is right for stuffing the dough. 
  3. Divide the dough into 7-8 portions. Roll a small round and spoon in a generous amount of stuffing. Seal the edges and roll on a floured surface, using more flour as needed. 
  4. Cook on the tawa on both sides without oil. Repeat with all the portions, and then lightly butter the kulchas. 
  5. Store it in the fridge for a few days without buttering. You can just heat and butter when packing the tiffin.

Note

  • The fermentation in the kulchas makes it easily digestible. Beetroot contains a potent cancer-protective antioxidant called betalain. It also contains fibers and inorganic nitrates, which protect against stroke and hypertension.

14. A Less Fat Shahi Paneer

Ingredients

For Low fat Homemade Paneer

  • 1-litre low fat milk
  • 1/2 liter low-fat curds , beaten
  • 2-3 ice cubes

Directions

  1. In a pan, bring the milk to a boil. Once it begins to boil, add the curds and mix well.
  2. Remove from the heat. Stir gently until the milk curdles.
  3. Switch off the heat and add ice cubes.
  4. Strain and tie the curdled milk in a cheesecloth. Hang for about half an hour to allow the whey to drain out.
  5. Place on a flat surface and place a heavy dosa pan over it. Wait for 2 hours to set and then cut into cubes.

Note

  • The whey(water removed) is nutritious and can be used for kneading dough.
  • If you eat paneer often, it’s a good idea to make it at home with milk and a layer of fat removed once. Paneer is high in fat, especially if you buy it from the grocer or a local dairy. It may take some practice and may not be as perfect as store-bought, but it will be much less fat.

15. Low Fat Shahi Paneer

Low Fat Shahi Paneer

Ingredients

  • 250 gms paneer 
  • 1 tbsp. clarified butter 
  • 1-inch piece of ginger, finely chopped
  • 1 green chili, slit lengthwise
  • 1 onion, grated
  • 4 tomatoes, chopped
  • 2 brown cardamoms, crushed 
  • 1 bay leaf
  • 1/2 cup beaten curds
  • 2 tbsp. cashew paste, soak cashews in warm water for an hour and grind into a paste 
  • 1tsp. salt
  • 1/2 tsp. cumin powder 
  • 1/2 tsp. red chili powder 
  • 3/4 tsp. garam masala 
  • 2 tbsp. tomato sauce 
  • 1/4 – 1/2 cup milk 
  • 1 tsp. coriander leaves, finely chopped 

Directions

  1. In a kadai, heat 1 tablespoon of ghee. Add onion, green chili, ginger, and brown cardamoms. Cook until the onion turns translucent. Add tomatoes, cover, and cook for another 7-8 minutes.
  2. Add curd and cashew nuts and cook for 3-4 minutes. Remove from fire.
  3. Cool down the above ingredients. Put them in a grinder with 1/2 cup of water and blend. Strain the puree.
  4. Take a frying pan and add the above-pureed paste. Cook for 10 minutes on low flame until oil separates.
  5. Add salt, cumin powder,  red chili powder, garam masala, and tomato sauce. Add enough water to make a thick gravy.
  6. Keep on low flame and cook for another 5-7 minutes. Remove from fire.
  7. While serving, heat the gravy and add paneer pieces.
  8. Add milk and mix well. Cook for 2–3 minutes.
  9. Add coriander leaves.

Note

  • Paneer, cashews, cumin, milk, and dhania leaves make this a dish very high in calcium and potassium. Calcium is suitable for all age groups and is especially beneficial for pregnant and lactating women and adolescents.
  • Shahi Paneer is a high-calorie dish, but this homemade version has much less fat. The paneer is low-fat, and only half the ghee is used as usual without sacrificing taste. You will have to do some prep the night before—make paneer and cashew paste and get all the remaining ingredients ready.

16. Paneer Veg Cutlets 

Ingredients

  • 300 grams of crumbled paneer
  • 1 big potatoes, boiled and mashed 
  • 1/2 cup mixed vegetables, steamed and mashed — anything you have on hand, peas, french beans, carrots
  • 1 bread slice 
  • 1 onion, finely chopped 
  • 2 green chilli, finely chopped 
  • 2 tbsp. cornflour 
  • 2 tbsp. dhania, finely chopped
  • oil for shallow frying
  • salt and pepper to taste

Directions

  1. Place the bread slices in water just enough to soak them for about a minute. Squeeze gently between the palms of your hands and discard the excess water. Tear the bread into small pieces and keep aside. 
  2. Mix the paneer, potato, mixed vegetables, onion, green chili, chopped coriander leaves, cornflour, salt, bread pieces, and pepper. Prepare the patties. 
  3. Spread 1 teaspoon of oil on a griddle; heat on medium level for about 2 minutes. Now, reduce heat to low, and place 4-5 patties on the grill. Fry for 3 minutes till both sides turn golden brown. Similarly, fry the remaining patties. 
  4. Serve with green chutney.  

Note

  • Paneer is light on the stomach and high in calcium, which is needed to build strong teeth and bones. Calcium is a must for women who have attained menopause and for men above the age of 65.

17. Dal Parathas

Dal Parathas

Ingredients

For Filling
  • 1 1/2cup chana dal 
  • 2 tbsp. ginger paste
  • 1 1/2 tsp. carom seeds
  • 1 tsp. sugar
  • 1/2 tsp. cumin
  • 1/2 tsp. turmeric
  • 1/4 tsp. asafoetida (hing)
  • 2 tsp. red chili powder. Add more if you like it more spicy
  • 2 tsp. oil
  • Salt to taste
For Dough
  • 2 cups whole wheat flour
  • 1 1/2 tsp. carom seeds
  • 1 tbsp. oil/ghee
  • 1/2 tsp. of baking soda
  • Water to knead

Directions

For Filling

  1. Wash and soak chana dal for 3-4 hours. Add salt and asafoetida, and pressure cook. 3 whistles should be enough.
  2. Heat oil in a pan. Add the asafetida, carom seeds, and cumin seeds. After they sizzle, add the dal, ginger, sugar, and red chili powder. Stir often so the dal doesn’t stick to the pan until the dal becomes crumbly and all the water has dried up. 

For Dough

  1. Mix wheat flour, oil, baking soda, carom seeds, and salt. Add oil to form lumps or thick crumbs. Then add water a little at a time, knead, and make a stiff dough. Cover with a cloth and rest the dough for 30 minutes.
  2. To roll out the parathas, make small balls of dough. Roll, add filling, and seal. Roll again and cook on both sides using a bit of oil.

Note

  • These parathas are a complete high-protein meal. Carom seeds, ginger, cumin, and asafetida all have digestive and anti-flatulent properties. These spices help to alleviate the gases that sometimes occur with chana dal.

18. Chirer(Poha) Pulao

Ingredients

  • 100 grams chirer/poha, thick variety
  • 1 tsp. ginger, cut fine
  • 1 tbsp. peanuts, split
  • 1/4 tsp. haldi
  • 1 inch cinnamon, broken in half
  • 1/4 cup dhania, chopped
  • 1 tsp. lemon juice 
  • 2-3 green chillies, cut in half
  • salt to taste
  • 2 tsp. vegetable oil
  • 1 cup total of mixed vegetables, all finely cut. Carrots, cauliflower, potatoes and peas. 

Directions

  1. Wash poha and drain the water immediately. Keep in a colander for 5 minutes.
  2. Steam vegetables and keep them aside. Don’t overcook.
  3. Add oil to the kadai, and add cinnamon, peanuts, and ginger. Fry for 15-20 seconds.
  4. Add vegetables and brown for 15 seconds. Add poha, haldi and salt. Fry on medium-low heat for 2 minutes.
  5. Cook for 5 minutes. Remove from heat and garnish with dhania, green chilies, and lemon juice.

Note

  • Iron-rich poha gives instant energy and is easy to digest. The vegetables and spices also add vitamins and antioxidants. 

19. Calcutta Egg Roll

Ingredients

  • 4 plain whole wheat parathas. You can use leftovers. 
  • 4 eggs
  • 1 onion, thinly sliced
  • 1 capsicum, thinly sliced
  • 1 cup cabbage thinly sliced
  • 2 green chilies, finely chopped
  • juice from 1 lemon
  • chat masala and salt to taste
  • tomato ketchup(see homemade ketchup recipe above)

Directions

  1. Combine the sliced onions, peppers, green chilies, cabbage, chaat masala, salt, and lemon juice. Keep aside.
  2. Beat one egg and add salt and pepper in a large bowl. Place paratha in the bowl and coat on both sides.
  3. Heat a flat pan, add a teaspoon of oil, and place paratha in the pan. Pour the remaining egg mixture on top. Cook on both sides.
  4. Remove the egg paratha from the skillet. Place it on a board. Next, place a portion of the onion mixture in the center.
  5. Drizzle some tomato sauce, make a roll, and wrap it in wax paper to hold it together. Great to pack in the tiffin. 
  6. Repeat the same process for the remaining eggs, parathas, and onion mixture.

Note

  • This meal is excellent for growing children because it contains carbohydrates, proteins, vitamins, and minerals. However, the yellow egg can be omitted for adults with cholesterol issues.

20. Deviled Eggs

Deviled Eggs

Ingredients

  • 6 eggs
  • 1 tbsp. hung curds
  • 1/2 tsp. chili powder
  • 1 tsp. curry powder
  • salt to taste
  • dhania for garnishing

Directions

  1. Hard boil the eggs. Remove them from hot water and drop them in ice or cold water. When cool, peel the shells and cut them in half lengthwise.
  2. Gently scoop out the egg yolks and keep them in a bowl. Break with a fork to soften. Add all the ingredients. Mix well. Scoop the mixture back on the eggs. Garnish with dhaniia.

Note

  • Eggs contain riboflavin, or Vitamin B2, a water-soluble vitamin. It is involved in vital metabolic processes in the body and is vital for average cell growth, function, and energy production. The yolk is a healthy food if consumed in moderation. Mainly fat, it has 1.33 grams of cholesterol/100 gms and is a rich source of vitamin A, vitamin B, vitamin D, calcium, phosphorous, lecithin, and iron.  

21. Egg Fried Rice

Ingredients

  • 250 grams of Basmati Rice
  • 2 tbsp. oil
  • 1 tsp. salt
  • 1 cup mixed vegetables cut small: capsicum, carrots, french beans, peas
  • 2 eggs 
  • 1 large onion, cut into small pieces
  • 1 green chili, cut finely

Directions

  1. Heat 1 1/2 tablespoon oil in a kadai. Saute the cut onions for 1 minute. Then add mixed vegetables and salt. Saute for 4-5 minutes. Remove from the kadhai and set aside in a dish.
  2. Cook the rice separately and allow it to cool for 10 minutes. Cook it until fluffy but not mushy—don’t add more water than necessary.
  3. Beat the eggs. Make an omelet of two eggs and cut into small pieces.
  4. Heat the remaining oil in the kadai. Add about 1/3rd of the rice at a time in layers. Add the vegetable mixture, green chilies, and omelet pieces between each layer. 
  5. Cover the kadai with a lid and cook for 4-5 minutes. Test the salt and add more if needed. 

Note

  • It is a healthy meal with protein, carbohydrates, vitamins, and minerals. Those with high cholesterol can make the omelet without the yolk.

22. Lean Lasagna

Lean Lasagna

Ingredients

  • 170 grams of lean ground chicken
  • 3/4 cup chopped onion
  • 3 cloves garlic, minced
  • 3/4 cup shredded carrot
  • 800 grams of thickened tomato puree without salt
  • 2 tbsp. snipped fresh basil or 2 tsp. dried basil, crushed
  • 1 tbsp. snipped fresh oregano or 1 tsp. dried oregano, crushed
  • 3/4 tsp. fennel seeds, crushed
  • 1/4  tsp. salt
  • 1/4 tsp. ground black pepper
  • 6 dried lasagna noodles (170 grams)
  • 1 1/2cups light ricotta cheese or low-fat paneer, crumbled
  • 1 egg white, lightly beaten
  • nonstick cooking spray or a little oil
  • 3/4 cup shredded part-skim mozzarella cheese 
  • 2 tbsp. grated parmesan or romano cheese

Directions

  1. Preheat the oven to 190 degrees Celsius. For the sauce, cook the meat, onion, carrot, and garlic in a medium saucepan until the meat is brown and the vegetables are tender.
  2. Stir in the tomato sauce, dried oregano (if using), dried basil (if using), fennel seeds, pepper, and salt. Bring to a boil; reduce heat. Cover and simmer for 10 minutes, stirring occasionally. Stir in fresh oregano and fresh basil if using.
  3. Cook lasagna noodles per package instructions. Except omit the cooking oil and salt. Drain well. 
  4. In a small bowl, stir the ricotta cheese/paneer and egg white together to form a paneer or ricotta mixture.
  5. Lightly coat a 2-quart square baking dish or 1 1/2-quart au gratin dish with nonstick cooking spray. Place 2 of the cooked lasagna noodles in the prepared baking dish, trimming the noodles to fit if required. 
  6. Spread with 1/3 of the ricotta mixture. Top with 1/3 of the sauce and 1/3 of the mozzarella cheese. Repeat layers twice.
  7. Bake, covered, for 20 mins. Uncover and sprinkle with parmesan cheese. Bake for 5-10 mins more or until heated through. Let it stand for 10 minutes before serving. 

Note

  • This dish is high in protein from the cheese and has plenty of antioxidants from the vegetables and spices. This dish is perfect for active children and sports people.

23. Paneer Sandwich

Ingredients

For Paneer Salad
  • 1/4 kg paneer, cubed finely
  • 1/4 celery, cup finely chopped
  • 1/4 cup red onion, finely chopped
  • 1 tsp. red chili powder
  • 1 tbsp. extra virgin olive oil
  • dash of sugar
  • dash of dried oregano
  • 2 tsp. parsley, chopped
  • salt and pepper to taste

Directions

  1. Mix all the ingredients and refrigerate for one hour before making sandwiches. You can do this the previous night.

Note

  • Paneer is high in calcium. Celery, onion, olive oil, and parsley are good for cholesterol and heart health.

24. Broccoli Frittata

Broccoli Frittata

Ingredients

  • 2 garlic cloves, minced
  • 1 tbsp. olive oil
  • 2 1/2 cups broccoli florets, chopped
  • 1/2 tsp. crushed red pepper
  • salt and black pepper to taste
  • 6 eggs
  • 1/2 cup grated parmesan cheese, and some extra for sprinkling(any cheese you have on hand will do)

Directions

  1. Preheat the oven to 350 degrees Celsius. Heat a 1/2 tablespoon of olive oil in a pan. Add the garlic and cook until fragrant. Add the broccoli, crushed red pepper, pepper, and salt and cook for 1 minute. 
  2. Add 2 tablespoons of water. Cover and cook until the broccoli is tender and crisp. Set aside to cool.
  3. Whisk eggs in a large bowl. Add the broccoli mixture and stir. Heat olive oil in the skillet over medium flame and pour in the egg mixture. Cook until it sets around the edges, about 3-4 minutes. 
  4. Sprinkle with the parmesan cheese. Place the skillet in the preheated oven. Cook until set in the middle, about 8-10 minutes. Remove it from the oven, then sprinkle it with extra Parmesan cheese and crushed red pepper.

Note

  • Broccoli has a high amount of potassium that maintains a healthy nervous system and promotes regular muscle growth. Also, it contains magnesium and calcium, which help regulate blood pressure. It is also high in vitamin C. The eggs make this a high-protein dish.

25. Makai Sabji (Corn Sabji)

Ingredients

  • 1 kg fresh corn (on the cobs)
  • 1 tsp. Dhania powder
  • 1 tsp. haldi
  • 1 tsp. red chili powder
  • 1 tbsp. oil
  • 2 medium tomatoes, chopped small
  • 1/2 tsp. garam masala powder
  • 2 large onions, cut finely
  • 1/2 tsp. jeera
  • 6-7 green chilies, cut finely
  • salt to taste
  • dhania, cut for garnish 

Directions

  1. Boil the whole corn, remove the niblets, and grind it coarsely in a blender.
  2. Heat oil in a kadhai. Add jeera and fry till they crackle.
  3. Add onions and fry till light brown.
  4. Add green chilies. Cook for a few seconds. Add red chili powder, haldi, dhania powder, garam masala powder, and salt, and stir fry for a few seconds.  
  5. Add tomatoes. When tomatoes are cooked, mix in corn and a little water if it is too dry.
  6. Cook for another 5-10 minutes. Garnish with dhania leaves.        

Note      

  • Corn has antioxidant carotenoids, with exceptionally high concentrations of lutein and zeaxanthin(both good for the eyes). It also has plenty of soluble and insoluble fibers. However, don’t eat corn frequently; it is a high-carb vegetable, and you would benefit more from other vegetables.

26. French Beans with Dumplings

Ingredients

  • 250 grams of french beans, finely chopped
  • 1/2 cup besan
  • 2-3 garlic cloves, crushed
  • 2 tsp. salt
  • 1 tsp. mustard seeds
  • 1 tsp. red chili powder
  • 1 tsp. dhania powder
  • 1 tsp. jeera powder
  • 1 tsp. haldi
  • pinch of soda-bicarb
  • 2 tsp. oil

Directions

  1. Add besan, garlic, a pinch of salt, red chili powder, dhania powder, jeera powder, a pinch of turmeric powder, and soda bicarb in a bowl.
  2. Mix the ingredients very lightly. Now, make the small dumplings out of dough. Keep aside.
  3. Heat oil in a pan. Add mustard seeds. When the seeds sputter, mix French beans, salt, and haldi.
  4. Sauté for 2 minutes. Add 2 cups of water.
  5. When water starts to boil, slow the flame and let it simmer for a few seconds.
  6. Now increase the flame, and add dumplings in boiling gravy.
  7. Lower the flame after 3-4 minutes and let the dumplings cook in the gravy.
  8. Let it simmer for 2 minutes.

Note

  • The best way to retain all the nutrients of green beans is to keep them whole and steam them for 5 minutes. French beans contain vitamins B, C, K, manganese, and much more, plus great fiber. Besan dumplings are an excellent source of protein and suitable for diabetics. This is a nutritious dish for all age groups.

27. Poha

Poha

Ingredients

  • 1 cup flat poha
  • 1/4 cup peanuts
  • 1 tbsp. dry coconut pieces, roasted
  • pinch of haldi
  • salt to taste
  • 2 tsp. oil
  • dash of lemon juice

Directions

  1. Wash the poha and keep it aside for 15 minutes.
  2. Heat the oil in a pan. Add peanuts, and saute till they turn golden brown.
  3. Mix well with the poha, salt, turmeric, and coconut pieces. Cover and cook for 5 minutes.
  4. Add lemon juice and mix well.
  5. Keep aside.

Note

  • Iron-rich poha and protein-rich matki make this a completely healthy meal. However, the tendency is to eat it with bread, which makes it less healthy. It tastes good, so do not serve it without the bread.

28. Suran Fritters (Yam Fritters)

Ingredients

  • 200 grams of suran, peeled and cut into thin slices
  • 1 tbsp. ginger-garlic-green chili paste
  • salt to taste
  • 2 tsp. tamarind pulp
  • 1 tsp. red chili powder
  • 1/2 tsp. haldi
  • 3 tsp. dhania powder
  • 2 tsp. jeera powder
  • 2 tsp. chaat masala
  • oil for shallow frying
  • rawa for frying

Directions

  1. Marinate the suran with ginger-garlic-green chili paste, salt, tamarind pulp, chili powder, haldi, dhania powder, jeera powder, and chaat masala. Set aside for ten to fifteen minutes.
  2. Heat the oil in a shallow, non-stick pan. Roll the slices in rava and shallow-fry on medium heat, turning the sides till golden brown and crisp. Drain on absorbent paper. 

Note

  • Suran’s lower glycemic index makes it suitable for diabetics. It also increases estrogen levels in women, helping them maintain hormonal balance. Yams are high in Vitamin B6, which is good for relief from pre-menstrual syndrome (PMS). They are high in fiber and suitable for those with constipation and hyper-acidity.

29. Broccoli with Vinaigrette

Italian Vinaigrette

Ingredients

  • 3 tbsp. extra virgin olive oil
  • 1 tbsp. white wine vinegar
  • 1/4 tsp. minced garlic
  • 1/4 tsp. dried oregano
  • 1/2 tbsp. chopped parsley
  • salt and ground white pepper (or freshly ground black pepper) to taste

Directions

  1. Mix all the ingredients in a blender until thoroughly combined. Transfer to a glass bowl and let stand for 15 minutes to let the flavors meld. 

Mustard Vinaigrette

Ingredients

  • 1/2 tsp. Dijon mustard
  • 1 tbsp. wine vinegar
  • 1/2 tsp. salt
  • freshly ground black pepper
  • 3 tbsp extra virgin olive oil

Directions

  1. Mix mustard, salt, pepper, vinegar, and extra virgin olive oil in a small jar or using a mixer. Store leftovers in the refrigerator for a month.

Note

  • Broccoli is a superfood. It has plenty of potassium, magnesium, calcium, and vitamin C.

30. Lemon Balls 

Ingredients

  • 1/2 cup plain almonds, roasted
  • 1/2 cup pitted dates
  • juice of 2 lemons
  • 1/4 cup  shredded coconut                                                                                                                                              
  • 1 tbsp. of any sweetening agent you like —  maple syrup, liquid gur, grated jaggery                                                                                                                                                

Directions

  1. Coarsely chop almonds in a mixer. Add lemon juice, dates, and sugar to the machine. 
  2. Blend until a soft dough-like texture is formed. 
  3. Put coconut into a small bowl. Using your hands, form little balls and roll them in the coconut. 

Note

  • Dates contain iron, nuts contain protein, and coconut contains fiber—great for kids and those who need to maintain hemoglobin levels.

31. Cabbage Muthias

Ingredients

  • 1 cup grated cabbage
  • 1/2 cup jowar flour
  • 1/2 cup leftover khichadi or plain rice
  • 2 tbsp. dahi 
  • 1 tbsp. dhania, chopped 
  • 1/2 tbsp. lemon juice
  • 1 tsp. ginger paste
  • 1 tsp. green chili paste
  • pinch of haldi
  • pinch of baking soda
  • 1 tbsp. sugar
  • salt to taste
  • oil for greasing for garnishing
  • 2 tbsp. dhania, chopped for garnishing
For Tadka
  • 1 tsp. jeera 
  • 1/4 tsp. hing
  • 5-6 curry leaves 
  • 2 tsp. oil

Directions

  1. Combine all the ingredients in a bowl. Knead to make a soft dough using less water if required.
  2. Divide the dough into 3 equal portions. Shape each portion into a 5-inch length cylindrical roll.
  3. Keep the rolls on a greased steaming dish. Steam for 12-15 minutes till firm.
  4. Remove and cut into 1-inch thick slices.
  5. Give tadka. Heat the oil in a pan, add the cumin seeds. Add hing after the cumin seeds sputter, and then curry leaves.
  6. Add the sliced muthias and sauté over a low flame until lightly browned.
  7. Serve hot and garnished with coriander. 

Note

  • Cabbage has plenty of vitamin C and roughage, which helps with constipation. Jowar and spices are also heart-friendly.

32. Coconut Crack Bars

 Coconut Crack Bars

Ingredients

  • 1 cup shredded coconut
  • 1/4 cup pure maple syrup or liquid gur(kakwi in Marathi)
  • 1 tbsp. virgin coconut oil 
  • 1/4 cup coarsely chopped walnuts
  • 1/2 tsp. pure vanilla extract
  • 1/8 tsp. salt

Directions

  1. Combine all ingredients and mix by hand. Squish into a small container, around  7×5, and refrigerate for an hour before trying to cut. Store in the fridge or freezer.

Note

  • This is a bit high in fat but is easy to make, and coconut is a great fiber. 

Conclusion

Processed foods have become a go-to option in many households. For parents with busy schedules, they offer convenience and quick meals. But the flip side is that they silently wreak havoc on children’s growth and development. By introducing healthy eating habits to your kids early, you are not just making a change for today; you are making an investment in their future. This ensures a healthier and happier future filled with vitality and well-being. 

The recipes mentioned in this blog can help you quickly whip up tasty dishes for every significant meal and snack. From carbohydrates, which provide energy, and healthy fats, which aid in brain development, to vitamins, which support various bodily functions; proteins, which are essential for growth; and minerals, which help maintain a healthy body, these homemade recipes incorporate all the macro and micronutrients your toddler requires to stay energetic and grow well.

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