Independence Day is a time for celebration, and what better way to do it than by serving up some delicious and nutritious tricolour-themed recipes for kids? Kids are often picky eaters, but with a little creativity and colour, you can make healthy food fun and appealing. Nutritionist Shikha Singh from Cloudnine Group of Hospitals, Gurgaon, shares her insights and recipes to ensure your little ones get the nutrition they need while enjoying the festive spirit.
"Kids are naturally drawn to vibrant colours like red, orange, yellow, and green, which also give them positive energy and playfulness. By creating colourful food plates, you can attract them to eat and ensure they get the essential nutrients," says Nutritionist Shikha Singh. "Incorporating tricolour colours into meals not only makes the food appealing but also teaches children about the significance of these colours in our national flag."
Here are some easy and nutritious tricolour recipes shared by Shikha Singh to try this Independence Day:
1. Tri-Color Trifle
Nutritive Value (per serving):
Calories: 197 kcal
Fibre: 10g
Fat: 9g
Protein: 1.85g
Ingredients (Serves 2-3):
100g whipped cream
100g green grapes
100g kiwi
100g orange
118g banana
Method:
- Stir whipped cream until smooth and finely chop all the fruits.
- Take a cup, place chopped grapes and kiwi at the bottom, and squeeze them well.
- Pour 1 spoon of whipped cream over it, place chopped banana, and pour another spoon of cream.
- Add chopped oranges on top.
- Your Tri-Color Trifle is ready to serve, garnished with a cherry.
Benefits:
- Studies show that whipped cream is rich in vitamins A, D, and E.
- Grapes are a good source of vitamin C and phosphorus.
- Kiwi provides vitamin K, which according to studies, is good for bone health and skin.
- Oranges boost the immune system and help absorb iron.
- Bananas promote muscle health and provide energy.
2. tricolour Mini Idli
Nutritive Value (per serving):
Calories: 258 kcal
Protein: 15g
Fibre: 5.3g
Ingredients (Serves 2):
100g suji (½ cup)
125g curd (½ cup)
25g carrot (½ cup)
30g spinach (½ cup)
Salt to taste
2-4g oil (½ tsp)
Method:
- Mix suji with curd and salt, and let it sit for 20 minutes.
- Prepare fine carrot and spinach purees separately.
- Add 1 spoon of carrot puree and spinach puree into the plain batter.
- Grease the idli stand with oil and pour the green, saffron, and white batter into the moulds.
- Cook until done.
- Serve the tricolour Idli hot.
Benefits:
- Suji boosts energy and improves immunity.
- Curd is a great probiotic, strengthening bones and teeth.
- Carrots promote healthy vision and brain health.
- Spinach is rich in iron, vitamin C, E, and fibre, with anti-inflammatory properties.
3. Flag Dosa
Nutritive Value (per serving):
Calories: 295 kcal
Protein: 12g
Fibre: 9g
Ingredients (Serves 2):
100g carrot (1 cup)
100g coriander
100g plain oats (1 cup)
20g fresh coconut
Salt to taste
Pinch of black pepper
1 tsp oil (5 ml)
1 tsp mustard seeds (5g)
4-5 curry leaves
Method:
- Soak plain oats in water, then grind them to make a smooth dosa batter.
- Prepare carrot paste for the saffron colour and coriander chutney for the green colour.
- Divide the batter into three portions, mixing the carrot paste in one, green chutney in another, and leaving one plain.
- Heat a nonstick tawa on low flame and spread the saffron batter first, followed by white and green.
- Add oil and cook until done.
- For the chutney, grind coconut with salt and water, then add a tadka of mustard seeds and curry leaves.
- Serve the Flag Dosa with coconut chutney.
Benefits:
- Research says that oats are rich in fibre, relieving constipation.
- Carrots improve eye and skin health.
- Coriander chutney reduces bad cholesterol and improves gut health.
- Coconut provides instant energy and improves oral health.
These delightful tricolour recipes not only celebrate Independence Day but also ensure that your kids get a healthy and balanced diet. So, let's make this day special with plates full of colours and nutrition!