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Healthy Recipes For Kids: Healthy Twist On Pizza & Rolls

healthy recipes for kids“In all this world, there is nothing so beautiful as a happy child.” – L. Frank Baum

We can define happiness in many terms, but for a child, a healthy child is the happiest one. Healthy eating is vital for the overall growth and development of a child. Albeit, it is not a one-off process; it is a habit that has to be developed from early childhood.

Proper nutrition protects children from chronic diseases, builds strong immunity, and keeps them happy and active in the long run. The core aspects of healthy eating for children are not entirely different from adults both need the right nutrients in the right quantities.

1. Healthy Veggie Pizza 

Say goodbye to “blank calories” and hello to a colorful, nutrient-dense pizza that kids will actually love to eat.

What You Will Need:

For the Dough: 

  • Wheat flour: 150 gm
  • Boiled & mashed Spinach: 50 gm
  • Boiled & mashed beetroot: 50 gm
  • Oil: 2 tsp
  • Salt: ½ tsp

For the Dressing & Toppings :

  • Hung curd: 50 gm
  • Tomato sauce: 50 gm
  • Mixed herbs: 1 tsp
  • Grated carrot: 50 gm
  • Chopped capsicum: 50 gm
  • Boiled chopped corns: 50 gm
  • Cottage cheese (Paneer): 100 gm (finely chopped) 

Method of Preparation

  1. Prepare the Dough: Create two separate doughs one using the mashed spinach and the other using the beetroot. Roll them out into two slightly big and thick chapattis.
  2. Pre-cook: These colorful chapattis can be baked or partially cooked on a tawa like a normal roti.
  3. Add the Base: Spread one layer of fresh hung curd and one layer of tomato sauce evenly over the bases.
  4. Decorate: Spread all the veggies and paneer one by one. Do this in a fun, interesting pattern that appeals to kids!
  5. Season: Sprinkle mixed herbs, salt, and a little bit of cheese on top.
  6. Cook: Bake this chapati pizza in an oven or cook it covered in a kadai for 4-5 minutes until the cheese melts.
  7. Serve: Enjoy hot with an extra side of hung curd dip or tomato sauce!

2. Tangy Protein Rolls 

A fantastic way to curb evening hunger pangs while sneaking in a powerful dose of protein and hidden veggies.

What You Will Need:

For the Wrap (Chilla):

  • Overnight soaked Moong Dal: 100 gm
  • Rice Flour: 2 tsp

For the Filling:

  • Boiled potatoes: 2 (medium)
  • Boiled & mashed peas: 50 gm
  • Cottage cheese (Paneer): 100 gm
  • Grated carrot: 100 gm
  • Chopped capsicum (mixed colors): 100 gm
  • Finely chopped onion: 50 gm
  • Chopped cashews and raisins: 1 tsp
  • Grated fresh coconut: 1-2 tsp

For the Tempering & Flavor:

  • Cumin seeds: ½ tsp
  • Mustard seeds: ½ tsp
  • Curry leaves: 6-7 leaves
  • Sesame seeds: 1 tsp
  • Dry mango powder (Amchur): ½ tsp
  • Tomato sauce: 2-3 tsp
  • Salt: ½ tsp
  • Oil: 2-3 tsp

Method of preparation:

  1. Prepare the Batter: Grind the soaked moong dal into a coarse paste. Add the rice flour, mix well, and set the batter aside for 5-10 minutes.
  2. Temper the Spices: In a pan, heat the oil. Add cumin seeds, mustard seeds, curry leaves, and chopped onion. Sauté until the onions turn slightly pink.
  3. Cook the Filling: Add all the chopped veggies one by one. Mix in the dry mango powder, salt, grated coconut, sesame seeds, and chopped nuts. Sauté everything together for 2-3 minutes.
  4. Shape the Filling: Once slightly cooled, roll the veggie mixture into cylindrical, hotdog-like shapes.
  5. Make the Wrap: Pour a ladle of the moong dal batter onto a hot tawa to make a thin chilla (crepe).
  6. Assemble: Place one veggie “hotdog” in the center of the cooked chilla, apply some tomato sauce, roll it up tightly, and serve!

Health Benefits: Why These Recipes are a Win-Win

  • 100% Safe & Homemade: You control the ingredients, ensuring absolute safety and hygiene for your kids.
  • Nutrient-Dense vs. Empty Calories: Regular commercial pizza is often junk food loaded with empty calories. This version is super healthy, utilizing wheat flour, spinach, and beetroot to provide essential vitamins and minerals.
  • Smart Swaps: Using hung curd blended with a little tomato sauce is a fantastic, gut-friendly alternative to heavy, processed mayonnaise or cheese spreads.
  • High in Protein & Bone Support: Moong dal is an excellent source of plant-based protein. Sesame seeds are fantastic for supporting growing bone health.
  • Kid-Approved Aesthetics: These recipes satisfy the emotional aspect of eating for kids. The natural food coloring from the beetroot and spinach makes them look vibrant, exciting, and exactly like the “outside food” they crave!

We hope you enjoy these Healthy Recipes For Kids. Do try them out, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads.  

To get more personalized advice on recipes, nutrition, and diet tips for your child’s development, subscribe to GOQii Personalised Health Coaching here. 

#BeTheForce

Disclaimer: The information and recipes provided in this blog are for general educational and informational purposes only and are not intended as professional medical or clinical nutritional advice. Every child’s nutritional needs, growth patterns, and tolerances are unique. Always consult with your pediatrician or a qualified healthcare professional before making significant changes to your child’s diet, especially if they have known food allergies, sensitivities, or pre-existing health conditions.

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Get children active and keep them healthy

GET CHILDREN ACTIVE AND KEEP THEM HEALTHYBeing physically fit has many benefits. This is not true of adults alone but also true for children. I remember as a child I would love to play in the outdoors. Every day my friends and I would spend at least an hour playing all kinds of games from football to cricket to various other physically taxing games. But, today its sad that we hardly see kids playing in the outdoors.

Children of today’s generation are born with technology gadgets around them and by the time they are 5-6 years of age they are so hooked to these gadgets such as Ipads or laptop or mobile phone etc. Most are gaming addicts and are interested in indoor and cyber games than playing in the outdoors.

But, sitting at home in front of the computer or playing on the Ipad or mobile phone is not good for children. These have a bad effect on the child’s physical strength, growth and fitness. Children should play in the outdoors and exert themselves in physical activities for at least an hour (60 minutes) daily. This is the minimum that a parent should see to it that the child follows. And, you’ll soon discover all the easy and enjoyable ways to help your child meet this regime. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety!

Three types of physical activities are very important that every child must follow

1. Aerobic Activity
Aerobic activity should make up for most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity at least 3 days per week.

2. Muscle Strengthening
Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days a week as part of your child’s 60 or more minutes.

3. Bone Strengthening
Bone-strengthening activities include jumping rope or running, at least 3 days a week as part of your child’s 60 or more minutes activities in the outdoors.

 Tips to help kids get active

** Encourage walking to school and getting active as a family

** Get them to cycle or run instead of getting a ride

** Ask them to walk the dog with you

** Have them carry the groceries from the market

** Encourage them to dance to their favourite music

** Replace computer and TV time with something active

** Build active opportunities into daily classroom routines and encourage students to join a school sport team

** Take kids to the playground or to the park to play

** Reduce screen time

This will help them to achieve the physical fitness and stay fit which will help them throughout their life.

We hope these tips on promoting physical activity and health among children prove valuable for both you and your child. If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Food And Nutritional Guidelines for Healthy Kids

Healthy Food for ChildrenEvery parent, at some point, has faced an issue with food and children. On one hand, children can be quite fussy about the food they eat and on the other, they need the right food and nutrition. How do you bridge the gap? How can you feed your children nutritious food and get them to like it too?

While every child has his/her own preferences, we will share the essential food groups that must be included in your child’s diet as well as food options you can choose to get your child on the right side of healthy!

Carbohydrates and Proteins  

Grains are a good source of carbohydrates. They provide much-needed energy by children to carry out their day to day activities. We can get carbs from oatmeal, quinoa, millet, wheat bread and multigrain roti. This can be mixed with protein sources such as bread with peanut butter or almond butter, upma (cooked Semolina) with peanuts or Poha (flattened rice cooked) with a few dry fruits. Idli (steamed rice cakes) with sambar (vegetable curry) or roti (flat wheat bread) with dal (lentils) or beans or an egg sandwich can be opted for in order to make the meal nourishing.

Since proteins are the building blocks of the body, they promote growth and development. Kids need 1gm of protein for every kilogram he/she weighs. Few other examples of protein sources which you can opt for are peas, chicken, seafood, unsalted nuts and seeds.

Fruits

Fruits either in the morning or evening will give your kids a boost of vitamins, minerals and antioxidants. They will boost your child’s disease-fighting ability not just now but in the future as well. Keeping in line with the old adage, “An apple a day keeps the doctor away”, try to incorporate at least one fruit in their meal.

Although, there are certain rules of eating fruit. It should not be consumed along with a meal or immediately after meals. This is because the fruit might rot when mixed with any food you have eaten. It is safe to consume them at snack time. You can add a few pieces of fruit in his or her lunch box or can give it separately so they can eat it with mini intervals.

Vegetables

Encourage your kids to eat veggies. We understand that it is difficult to get your children to eat vegetables. An option that you could explore is smoothies. Some greens with a dash of any fruit they like, mixed with jaggery or honey can be a delicious treat! You could also make sprouts salad, peanut salad or chicken salad with a few vegetables like corn, tomatoes, peas, carrot or a vegetable liked by your child.

Good Fats

Try to incorporate some good fats. Fats help in the development of the brain, nerves and eyes. Examples of good fat are nuts like almonds, pista, cashew nuts and peanuts. Avoid these if your child is allergic to any nuts. You can also include seeds like chia, basil and mix them with fruit juice. More examples of good fats include avocados, olive oil and canola oil. The best way to consume oils is by sprinkling them on salads and nuts. Seeds can also be sprinkled with the aforementioned oils. You can also add them to any sandwich or toast.

Focus on reducing junk and fast food which are high in sugars, fats and low in important nutrients. They are easily available and tempting but they increase the risk of obesity, juvenile diabetes, asthma and allergies. Always try to make your kid’s plate colourful and attractive.

Dairy

Dairy plays an important role in keeping your little one’s bones strong. To ensure that your child has stronger teeth and bones, add one or two cups of milk to their diet. If your child does not like milk, go for Greek Yogurt which is available in many flavours. In case your child is lactose intolerant, go for almond milk, soy milk or opt for lactose-free milk.

Water Intake

Lastly, keep an eye over your child’s water intake. Water helps in various bodily functions such as absorption and digestion of food as well as excretion. Lack of water may leave your child dehydrated. Do not opt for carbonated beverages. Avoid tea or coffee as they don’t need it at such a tender age. Yes, you can give them tea but ensure that it is herbal like chamomile or green tea. You can also opt for healthier options such as a ginger turmeric drink which will reap positive health benefits for your child.

We hope the food and nutrition guidelines above help you and your growing child. Do leave your queries in the comments below! For more on Children’s Health, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

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Effective Tips To Motivate Your Child To Exercise

motivate your child to exerciseObesity in children has become a common occurrence. At an age when the body needs to be built in a healthy way, diseases like obesity become a risk for a healthy future. As per Indian culture, till the child comes of age, practically all the decisions of their life are taken by their parents. In such a scenario, if the parents themselves do not know the importance of a healthy lifestyle, how will they encourage their children to follow it? So, before children, parents need to be educated regarding the importance of exercise for children. As these formative years are the building blocks for a healthy lifestyle, it is important to guide and motivate your child to exercise. 

How Does Exercise Help Children? 

Physical activity helps children sleep better and handle physical as well as emotional challenges more effectively resulting in control/check of weight, hypertension, cholesterol, sugar and also chronic diseases like cancer and anxiety. It further improves psychological well being, self-confidence and self-esteem. Training children to exercise regularly at an early age helps them grow up to be disciplined adults. 

Tips To Motivate Your Child To Exercise 

The most effective way to train children to exercise is by practicing what we preach and be a role model by including regular physical activity in our own lives. 

  • Besides arranging family picnics, hiking expeditions, morning/evening walks and other sports and games, one can also add activity by walking or riding bicycles instead of driving, using stairs instead of elevators, helping in housework and gardening.
  • Another effective way to encourage children to get active is by praising them for their efforts. Instead of making them compete, they should be encouraged to cooperate with others and excel in their own records, as competition with others can lead to teasing, bullying and a sense of public failure and embarrassment. Children are more sensitive than average grownups and need all the support and encouragement to try again once they fumble or fail, which is a common phenomenon in case of children. Instead of nagging or negative comments, parents should become their cheerleaders. 
  • Children love the company of their friends; it is a good idea to encourage them to invite their like minded friends over for a game or an excursion. If a child likes a team sport, they should be encouraged for the same. But here too, the focus should be on fitness, fun and learning new skills and not on competition as this can remove the fun from the activity and many children get discouraged by it.
  • Exercise and activity should come as a reward after a homework well done rather than as punishment by forcing a child to run laps or do pushups after a mistake or some mischief played by them as this may backfire and the child may start hating exercise and activity. 
  • Often children are so overburdened with homework, private tuitions, and other planned activities that they do not have time for physical activity of their own choice. So think of adding some activity of their choice as an informal fun game rather than a training session. 
  • A variety of games and sports equipment should be left on hand, like an assortment of balls, hula-hoops, and jump ropes, etc. this can make children enjoy the games and activities for hours. 
  • If a child is lazy, they should be given incentives like a favorite food or book for an hour’s activity on a regular basis as this could be a great motivating factor.  

We hope the above suggestions help you motivate your child to exercise. As an incentive to exercise and to monitor their health, you can also gift them the GOQii Smart Vital Jr. which could be a huge motivational factor for your child to take their health seriously. With a personal coach and a pediatrician on board, you can rest assured that your child’s health is in safe hands!

For more tips of kid’s health and nutrition, check out Healthy Reads or tune in to sessions by experts on GOQii Play. For more effective tips on kid’s health, weight loss, home workouts, etc. speak directly to your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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