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Healthy Recipes For Kids: Healthy Twist On Pizza & Rolls

healthy recipes for kids

There is a saying that “In all this world, there is nothing so beautiful as a happy child,” by L. Frank Baum. We can define happiness in many terms but for a child, a healthy child is the happiest one. Healthy eating is very important for the overall growth and development of a child. Albeit, it is not a one off process, it has to develop from early childhood. It protects children from many chronic diseases, builds immunity and keeps them happy and healthy in the long run. Aspects of healthy eating for children are not different from adults. Both need the right nutrients in the right quantities. Keeping that in mind, here are some healthy recipes for kids with a twist! 

Healthy Recipes For Kids

1. Healthy Pizza 

What You Will Need For Dough: 

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

For dressing:

  • 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
  • Finely chopped pieces of Cottage cheese – 100 gm

Method of Preparation

  1. Prepare two dough, one of spinach & other of beetroot by rolling out slightly two big & thick chapattis. These chapatis can be baked or can be cooked like normal one but partially.
  2. Spread one layer of fresh hung curd and one layer of tomato sauce over it.
  3. Spread all the veggies one by one in an interesting manner that appeals to kids.
  4. Sprinkle mixed herbs, salt and some cheese on top of it.
  5. Now this chapati pizza can be cooked/baked in a kadai or an oven for 4-5 min.
  6. Enjoy hot with hung curd sauce or tomato sauce.

2. Tangy Protein Rolls 

What You Will Need:

  • Overnight soaked Moong Dal – 100 gm
  • Rice Flour – 2 tsp
  • Boiled potato – 2 in no.
  • Boiled & mashed peas – 50 gm
  • Cottage cheese – 100 gm
  • Grated carrot – 100 gm
  • Finely chopped capsicum (all colors) – 100 gm
  • Finely chopped onion – 50 gm
  • Cumin seeds – ½ tsp
  • Mustard seeds – ½ tsp
  • Curry leaves – 6-7 in no.
  • Sesame seeds – 1 tsp
  • Dry mango powder – ½ tsp
  • Grated fresh coconut – 1-2 tsp
  • Chopped Cashew and raisins – 1 tsp
  • Tomato sauce – 2-3 tsp
  • Salt – ½ tsp
  • Oil – 2-3 tsp

Method of preparation:

  1. Grind soaked moong daal to a coarse paste and add rice flour and after mixing well, keep it aside for 5-10 min.
  2. In a pan add oil, cumin & mustard seeds, curry leaves and chopped onion. Sauté for a while till it becomes slightly pink in color.
  3. Add all the veggies one by one, dry mango powder, salt, grated coconut, sesame seeds, chopped nuts and properly mix all the ingredients for 2-3 mins.
  4. Roll out the veggie mixture in the form of hotdogs.
  5. Make chilla out of moong dal mixture and put one veggie hot dog in between, apply some tomato sauce and roll out the chilla and it’s ready to curb evening hunger pangs! 

Health Benefits Of These Recipes 

  • These are homemade and are absolutely safe for kids.
  • Pizza is junk and consists of blank calories but this one is super healthy as it consists of many colorful veggies, provides vitamins & minerals and wheat flour chapati with spinach & beetroot is always a healthy option!
  • In spite of many sauces, if hung curd and tomato sauce is used, it is absolutely good for health.
  • Moong Dal cheela & Sesame Seeds are rich in protein. Sesame seeds support bone health and when stuffed with healthy filling, there is nothing more perfect than this.
  • These recipes satisfy the kids’ emotional part as they are colorful and look exactly what they want from the outside.

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 or tune in to cooking sessions on GOQii Play. 

To get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii Personalised Health Coaching here. 

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Melons: More Than Just Summer Coolers

MelonsThe first fruit that comes to my mind when thinking of summer is Melons. I guess it is because they are quite juicy and nutritious! Melons are a part of the Gourd family that also includes cucumber, squash and pumpkins. There are different types of melons that we find locally. There are a hundred different varieties of them as well. The most common being Watermelon (red and yellow), Cantaloupes (muskmelons), Honeydew and Casaba.

Different Types of Melons & Their Benefits 

Melons are consumed as cool, refreshing, healthy snacks on hot summer days. But, it does not end here as they are also packed with nutrients that give us many health benefits. Let’s explore them!

  • Watermelon: Most commonly consumed, 92% of this melon is water. They have significant amounts of Vitamins A, C and B6. It is also rich in antioxidants and amino acids. They have good levels of potassium but are low on sodium. Watermelons are known for their high Lycopene content. Lycopene is a phytonutrient found in fruits and vegetables. It is the red pigment that gives red color to tomatoes, guava, etc. Lycopene has been found to be a powerful antioxidant and is anti-inflammatory in nature. Studies have linked Lycopene to heart health, bone health and prostate cancer prevention.
  • Cantaloupes (Muskmelon): It’s a summer fruit that’s an excellent source of Vitamin A which helps in maintaining healthy vision and prevents lung and oral cavity cancers. It also has good levels of antioxidant flavonoids like beta-carotene, lutein, zeaxanthin and cryptoxanthin. Antioxidants protect our body from free radical attacks, in turn, protecting our body from diseases like prostate, colon, endometrial, breast, lung and pancreatic cancers. Zea-xanthin protects the eyes from ARMD (Age related macular degeneration), a disease among the geriatric population. Cantaloupes also contain moderate amounts of Vitamin C and B-complex Vitamins like Niacin and Pantothenic acid.
  • Honeydew: This fruit is a refreshing treat during hot summers. They are the sweetest among all the melons. Honeydew melons have 90% water content and this makes it a natural diuretic. While they may not be as rich in nutrients as Cantaloupes but, they provide us with substantial amounts of Vitamins and Minerals. Honeydew Melons are an excellent source of Vitamin C, A and Potassium. They also contain good amounts of B-complex Vitamins like B6, Niacin and Pantothenic Acid. Minerals such as Copper, Calcium and Manganese are also present.
  • Casaba: Casaba is a mild-sweet melon and tastes like cucumber. It is very low on sugar. Casaba melons are an excellent source of Vitamin C. They also contain good amounts of Vitamin B6. They have fairly good levels of potassium.

All the melons are high volume, low-calorie fruits that provide good satiety due to their fiber and water content, without adding on too many calories in the body. They are a healthy option to satisfy sugar cravings.

As they are mostly made up of water, they are really low on calories:

  • 1 cup of Watermelon – 46 calories
  • 1 cup of Cantaloupe – 53 calories
  • 1 cup of Honeydew – 61 calories
  • 1 cup of Casaba – 48 calories

There are many interesting ways in which melons can be consumed. They can be had on their own, cut into cubes or they can be consumed in the form of refreshing cold soups, in fruit yogurts, fruit salads and can be juiced as well. Watermelon seeds are seasoned and eaten as snacks. Watermelon rind is chopped and cooked as vegetable, marinated, pickled or candied.

But, one has to be careful with Melons as they grow in the ground and there are chances of them getting contaminated with waste water. Hence precautions must be taken before cutting them. They must be thoroughly cleansed from the outside and only then cut or else, there are high chances of contaminating the flesh of the melons with pathogens like Salmonella.

Hope this article helps you! For more summer tips, check out Healthy Reads or get this information directly from a certified expert by subscribing for GOQii’s Personalised Health Coaching here.

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Top Foods to Increase Hemoglobin Naturally

hemoglobin

Hemoglobin and Iron are two terms that go hand in hand and there’s a simple understanding behind this. 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the red colored pigment present in red blood cells which carries oxygen from the lungs to the rest of our body. This released oxygen then permits aerobic respiration to provide energy to power the functions of our body in the process called metabolism. 

That’s not where it’s role ends. It is also a part of other cells which are found in some major organs like lungs, kidneys and the skin. Here, it’s function is that of an antioxidant and regulator of iron metabolism. Finally, it also transports carbon dioxide out of the cells and back to the lungs to be blown out of our body. The expected normal range of Hemoglobin in men is above 13 gm/dL and women is above 12 gm/dL, typically which is not difficult to maintain but still is of major concern if goes below the desired levels, creating a condition called Anemia.

Lack of Folate or B-12, blood loss post surgery, heavy menstrual bleeding or internal bleeding due to ulcers or even inadequate intake are some possible causes of low Hemoglobin levels. All of this explains our symptoms of Anemia like exhaustion, skin paleness, headache to abnormal or rapid heartbeat and chest pain. We’ve read and heard of varied iron supplements which can be taken to replenish extremely low Hemoglobin levels but eating the right kind of foods in the correct combinations can help increase hemoglobin naturally and quickly also. 

What Can You Eat to Increase Hemoglobin? 

When thinking about Hemoglobin, the 1st mineral coming to our mind is Iron but here’s the catch – Iron alone cannot increase your Hb. It has to be in combination with Folate or Vit B12 (depending on the deficiency) and Vit. A & C which act as carriers for it’s better absorption. Combining all the above elements finally gives us this list of foods which can help increase hemoglobin naturally. 

  1. Foods like Shellfish, Sardines, Tuna, Mackerel, Eggs and Meat are high on Heme Iron which is easily absorbed in the body and do not require carriers.
  2. Plant foods like Spinach, Kale, Broccoli, Beetroot, Pumpkin Seeds, and legumes like Soybeans, Chickpeas, Peas, etc. can help as well. 
  3. Vit. A & C rich foods like Tomatoes, Carrots, Lemon, Red Peppers, Oranges, Pomegranates, etc. should be used in combination with above mentioned foods.
  4. Fortified cereals also help as they are high in Folate.

While some elements are carriers, some can act as an hindrance. Phytic acid and Calcium are 2 such elements which make Iron absorption harder. Hence, avoid taking Calcium supplements or very high calcium rich foods along with Iron rich foods or supplements. Before making any changes to your diet, do consult a doctor, nutritionist or your dietitian. 

We hope this article to increase hemoglobin naturally helps you. Do leave your thoughts in the comments below! For more useful information on Hemoglobin and other health-related queries, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Is Lactose Free Milk The Same As Dairy Free Milk?

lactose free milk

Many of you must have heard about lactose intolerance. When somebody has this condition, milk falls in the list of “don’t” for them. It is a very common digestive problem where the body is unable to digest lactose, a sugar mainly found in milk & most dairy products. What it means is that your body does not have sufficient amounts of the digestive enzyme ‘Lactase’ to break down milk sugar. Lactose free milk is free of these carbs that cause discomfort while providing all the benefits of regular milk.

What is Lactose Free Milk? 

Lactose free milk is commercially produced in such a way that it is free of lactose. For this, 3 methods are used:

  • Addition of lactase enzyme in the milk which pre digests or breaks lactose into simpler sugars. Thereafter, milk is pasteurized to deactivate lactase to increase milk’s shelf life.
  • Passing milk over lactase which is bound to a carrier. Using this method produces the same effect as above, but the enzyme is not present in the milk.
  • Mechanical removal of lactose through membrane fractionation & other ultrafiltration techniques while preserving normal flavor of milk.

With the first two methods, breakdown of lactose into simpler sugars gives milk a sweeter taste (as perceived by your taste receptors). But ultra-pasteurized milk tastes different (cooked flavor) due to heat applied during preparation. 

What Are the Pros and Cons? 

Now that you know what lactose free milk is, you might be wondering if it is good for you. Some reported benefits include: 

  • Prevents symptoms of lactose intolerance
  • Easy to digest
  • A little sweeter than regular milk
  • Good for bones as calcium & Vit D is the same as before. In fact, some manufacturers fortify it with extra calcium & Vit D
  • Low fat versions are good for heart health
  • Complete protein profile

Despite its benefits, there are also some cons to it:

  • Not suitable for people with dairy allergy
  • Not suitable for vegans
  • Technically it is a processed food as it is treated with heat & chemicals to make it safe for use
  • Sometimes sweeteners may be added by manufacturers
  • Presence of simpler sugars due to breakdown of lactose might increase the glycemic index of the product

Difference Between Lactose Free and Dairy Free Milk 

While these two sound similar, they actually aren’t. Despite being different from regular milk, lactose free milk is prepared from regular cow milk. Basically, it’s an animal product which still has proteins like whey & casein in it after removing lactose. On the other hand, dairy free milk is a plant based product, made using nuts, seeds, grains & legumes. These milk options are very popular among vegans or people with dairy allergy (immune system’s reaction to proteins in milk) to replace regular milk in different recipes. There is a wide array of dairy free alternatives available in the market these days such as rice milk, almond milk, coconut milk, oat milk, flax milk & soy milk.

So the final take away from lactose free vs dairy free is that something dairy free is automatically lactose free but not vice versa. Now that you know the difference, your choice will be dependent on your health and body! We hope this information helps you. If you have any queries, leave them in the comments section below! 

For more information and topics like these, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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