Food & Nutrition
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Introduction
After a long, tiring day of school and playing, kids crave a delicious evening snack. Giving them the proper nutrition to overcome their tiredness is essential. Providing nourishing evening snacks for kids is crucial to their growth and development.
Rather than giving them some light-packed snacks, serve them with essential vitamins and minerals which will benefit their growth and overall nutrition. These micronutrients play vital roles in children's health, so they must get enough through their diet. Vitamins are compounds needed in small amounts that allow enzymes to work properly during metabolism. Minerals like calcium, magnesium and iron are found naturally in foods and water and enable many bodily functions.
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4 Vitamin A-Rich Snack Ideas for Kids
1. Chana chaat
Chana chaat is a delicious and vitamin A rich Indian snack made with boiled chickpeas and chopped vegetables. This easy-to-make dish provides kids with a healthy alternative to junk food and makes for a satisfying evening meal.
To make chana chaat, first boil chickpeas until they are tender. While the chickpeas are cooking, finely chop some onions, tomatoes, bell peppers, and cucumber. Be sure to include a mix of red and yellow bell peppers for a pop of color. Once the chickpeas are done, drain them and add to a large bowl along with the chopped veggies. To add flavor, sprinkle on chaat masala spice blend, cumin powder, lemon or tamarind chutney, and salt. The tangy chutney, aromatic spices, and mélange of vegetables make this snack flavorful and exciting for kids. Gently toss everything together until well combined.
2. Tomato and carrot soup with soup sticks
This soup makes for a nutritious and filling snack that kids will love. This vegetable-packed soup is easy to make at home and full of vitamin A, minerals, and flavor.
To begin, gather the key ingredients: ripe tomatoes, carrots, onions, garlic, vegetable broth, cornstarch, herbs like thyme or oregano, salt, pepper, and olive oil. Make sure to use organic produce when possible. First, heat the olive oil in a saucepan over medium heat.
Add the chopped onions, garlic, carrots and a pinch of salt and pepper. Sauté for 5-7 minutes until the veggies start to soften. Next, add the tomatoes and vegetable broth. Bring to a boil, then reduce heat and let simmer for 15-20 minutes.
Once the veggies are tender, use an immersion blender to puree the soup right in the pot until smooth. For a thicker consistency, make a slurry by whisking together the cornstarch with a bit of the soup broth. Slowly stir this into the simmering soup until it thickens up, about 2-3 minutes.
3. Cheesy Paneer toast and orange juice
Dairy products like cheese and paneer are nutrient-dense foods that make for a hearty and healthy snack, especially for growing children. Paneer, a fresh cheese common in Indian cuisine, is packed with bone-strengthening calcium, energizing B vitamins, and immunity-boosting vitamin A. When paired with oranges, which are bursting with vitamin C, this snack becomes a powerhouse of vitamins and minerals.
Start by cooking the paneer bhurji or scrambled paneer. Heat oil in a pan and add cumin seeds to release their fragrant aroma. Next, sauté chopped onions until they are lightly browned before adding diced tomatoes to break down and thicken into a sauce. Then stir in crumbled paneer and season with spices and salt.
Cook just until the paneer is warmed through. Pile the paneer bhurji mixture onto slices of bread and top with grated cheese. Melt the cheese by covering the open-faced sandwiches with a lid as they cook briefly in the pan.
4. Soya Keema and peas cutlets
Soya beans and peas are a nutritional powerhouse that make for a great snack when combined. Soya beans contain a wealth of protein, vitamin A, and minerals that growing children need. Peas add even more nutrients to the mix, making this combo snack a super-charged way to get kids the good stuff their bodies crave.
First, boil some peas until soft and set them aside. Next, boil 4 cups of water and remove from heat. Add soya granules to the hot water and let them soak for a few minutes to soften. While the soya hydrates, heat oil in a pan and add some cumin seeds then add ginger-garlic paste. Cook the paste briefly until lightly browned. Now add the drained soya granules and boiled peas to the pan along with any spices of your choosing. Cover and cook this mixture for 4-5 minutes over low heat, allowing the flavors to meld. Take off the heat and mix in some roasted besan (gram flour) to help bind the tikkis. Make a thin slurry with cornstarch and water. Form balls from the soya-pea mixture, flatten into patties, then coat in the slurry followed by crushed cornflakes to add crunch.
The views expressed are that of the expert alone.
