Expert speak: 5 nutritious recipes to deal with fussy eaters

Expert speak: 5 nutritious recipes to deal with fussy eaters

A little planning in advance can help you sort your kids' 'tiffin tantrums.' Here are some unique and innovative tiffin recipe ideas suggested by noted dietician Pavithra N. Raj

Content Partner
logo new 2

You wake up early in the morning to steam fresh idli or make chicken sandwiches and pack her tiffin, as your three-year-old goes off to school.

In the afternoon as you are shuffling between deadlines and busy business meetings, your help at home calls to inform that the tiffin box you had packed has been brought back home intact and untouched. It happens!

And every time it happens you feel defeated, frustrated and tired.

Food tantrum, especially ‘tiffin tantrum’ is common among kids. And while thinking about remedies to tackle this can give you sleepless nights, a little planning in advance, can help you sort this.

Below mentioned are some of the easy solutions to this:

  • Plan a wholesome tiffin for your child. It should have cereal, fruits/vegetables or chicken/egg, and one of his favourite items. For example, chicken sandwich and a small chocolate or vegetable idly and potato wafers. This way the tiffin is well balanced and has a little of what he should have and a little of what he wants to have.
  • Involve your child in planning his lunch box. You can give him three healthy lunch options and let him pick one.
  • Evaluate the expectations about tiffin. If you are expecting your child to have the same healthy lunchbox filled with protein and vitamin, every single day of the week, throughout the month, there will be nothing less than a power struggle. Also, if your child wants to have only junks for tiffin, it is not going to work. Thus have a discussion with your little one and set the expectation straight, right at the beginning.
tiffin

A little planning in advance can help you sort your kids’ ‘tiffin tantrums.’ Here are some unique and innovative tiffin recipe ideas!

  • A little creativity can go a long way in packing the tiffin box. For example, how about a wrap with cheese spread and lots of veggies in it, or a mixed fruit salad with dollops of honey or whipped cream in it.
  • Make sandwiches or muffins in shapes of smileys that appeal to your little one.
  • Children enjoy helping adults in grocery shopping, selecting what goes in their lunch box, and preparing food. It’s also a chance for you to teach them about the nutritional values of different foods and how to read food labels.
  • Instead of one item, pack a variety of healthy snacks in tiffin including fruits, vegetables, and whole grain snacks.
  • Ensure that the food you are packing for tiffin for your little one should be in bite size.

Continue reading to see some interesting and never-before-seen healthy and tasty tiffin recipes.

#1 Hariyali Soya Puris (serves 2)

A crisp and fun food that kids will love to behold when they eagerly open their tiffin boxes. Made with soya flour, methi and dhania leaves, these Hariyali Soya Puris are brimful of nutrients, and offer a perfect energy boost just when kids need it.

Ingredients

  • ¼ tbsp finely chopped fenugreek (methi) leaves
  • ¼ tbsp finely chopped coriander (dhania)
  • ¼ tbsp soya flour
  • ¼ cup whole wheat flour
  • ¼ tsp black sesame seeds (kala til)
  • ¼ tsp chilli powder
  • a pinch of turmeric powder (haldi)
  • Salt to taste
  • Whole wheat flour for rolling
  • Oil for deep-frying

tiffin

Method

  • Combine all the ingredients in a deep bowl and knead into a stiff dough using enough water.
  • Divide the dough into 20 equal portions and roll each portion into a 50 mm. Prick the puris all over using a fork.
  • Heat the oil in a kadhai, and deep-fry a few puris at a time, on a medium flame till they turn golden brown in colour from both the sides. Drain on an absorbent paper.
  • Cool completely and store them in an air-tight container or pack in a tiffin box.

Continue reading to see how to make healthy and tasty methi missi rolls.

#2 Methi Missi Roti

This special preparation is one of those things that can be eaten with a dry or wet subzi or even by itself. Because of the combination of three different kinds of flour, it has a unique taste that is further enhanced by the addition of ajwain and methi.

Ingredients

  • ½ cup besan (Bengal gram flour)
  • ¼ plain flour (maida)
  • ¼ cup whole wheat flour
  • ¼ cup finely chopped onions
  • 1 tsp finely chopped green chillies
  • ¼ tsp carom seeds (ajwain)
  • ¼ cup chopped fenugreek (methi) leaves
  • 1tsp ghee
  • Salt to taste
  • Whole wheat flour for rolling
  • Ghee for cooking
  • Butter to serve

tiffin

Method

  • Combine all the ingredients into a deep bowl and knead into soft dough using enough warm water.
  • Roll the dough into medium sized chapatis.
  • Heat a non-stick tava (griddle) and cook each roti using a little ghee, till it turns golden brown in colour from both the sides.
  • Serve immediately with butter.

Continue reading to see how to make healthy and tasty eggless banana mousse.

 

#3 Eggless Banana Mousse

Ingredients

  • Banana ripe-400 grams
  • Lime juice-3 to 4 drops
  • Cardamom-1
  • Honey -3 tbsp
  • Cream-200 ml

tiffin

Method

  • Peel, slice the bananas and add them to a blender jar along with the honey. Also add 3 to 4 drops of lime juice so that the bananas do not get discoloured.
  • Blend the bananas to a smooth puree without any chunks
  • Now add a little more than ¾ cup cream or 200 ml cream to the pureed bananas.
  • Pulse the blender 6 to 8 times so that the cream is evenly mixed with the bananas. Now pour the banana mousse mixture in small individual serving bowls or shot glasses.
  • Cover them with a lid or aluminium foil and place them in the refrigerator for 3 to 4 hours or overnight for the mousse to completely set.
  • Serve the chilled eggless banana mousse with some whipped cream, banana slices or grated chocolate.

Continue reading to see how to make healthy and tasty wheat wraps.

#4 Healthy Wheat Wraps

The use of fibre-rich ingredients like methi and moong make this an ideal food for children. Moong is a good source of antioxidants and Vitamin A too.

Ingredients

Whole wheat chapatis – 1 packet

For methi and moong sprouts stuffing

  • 1/4 cup finely chopped fenugreek (methi) leaves
  • 1/4 cup boiled sprouted moong (whole green gram)
  • 1/4 tsp oil
  • 1/2 tsp finely chopped green chillies
  • Pinch of turmeric powder (haldi)
  • Salt to taste
  • 1/4 tsp lemon juice

tiffin

For garlic-onion spread

  • 1/4 tsp finely chopped garlic
  • 1/2 tbsp finely chopped onions
  • 1/2 cup hung low-fat curds
  • 1/4 tsp oil
  • 1/2 tsp cumin seeds
  • 1/2 tsp chilli powder
  • a pinch of Asafoetida (hing)
  • salt to taste

Method

The garlic-onion spread

  • Heat the oil in a small broad non-stick pan and add the cumin seeds.
  • When the seeds crackle, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn light brown in colour.
  • Combine the sautéed garlic and onions with the curds in a deep bowl.
  • Add the chilli powder, asafoetida and salt and mix well.
  • Divide the spread into 4 equal portions and keep aside.

The methi and moong sprouts stuffing

  • Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds.
  • Add the fenugreek leaves and sauté on a medium flame for 1 minute.
  • Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute.
  • Add the lemon juice and mix well.
  • Divide the stuffing into 4 equal portions and keep aside.

How to prepare

  • Heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides.
  • Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati.
  • Spread 1 portion of the garlic-onion spread evenly over it and roll it up tightly.
  • Repeat steps 1 to 3 to make 3 more wraps.
  • Serve immediately.

Continue reading to see how to make healthy and tasty chapatti rolls with apple.

 

#5 Chapatti Rolls With Apples

Ingredients

  • Chapattis (made from wheat flour)
  • Apple of your choice
  • Peanut butter (or any nut butter)

Method

  • Prepare chapattis.
  • Then towards the bottom center, place a strip of peanut butter, then a few of the thinly sliced apples.
  • Fold up the bottom of the chapattis to hold the fillings. Fold in each side. Then gently, yet firmly, roll it up. Place on a plate.  Repeat.

tiffin

Orange Banana Smoothie

This is a smoothie that helps to improve immunity since it has a good amount of vitamin C and other essential nutrients. A sweet banana and sour oranges go well to make this smoothie. A handful of blanched soaked almonds or cashew nuts add protein to it, but that is optional.

Orange banana smoothie helps to increase the appetite in kids.

Ingredients

  • Orange – 2
  • Almonds – 5-6(no)
  • Cashew – 3-4(no)
  • Walnut -2-3(no)

Method

  • To make an orange banana smoothie, juice the oranges first.
  • Add the nuts to the blender jar, powder finely. Add the orange juice and banana. Blend till smooth. The smoothie is flavoured on its own, little ginger can also be added.

If you have any insights, questions or comments regarding the article, please share them in our Comment box below. Like us on Facebook and follow us on Google+ and Twitter to stay up-to-date on the latest from theIndusparent.com

Written by

Pavithra N. Raj

app info
get app banner