Top 5 Immunity-Boosting Recipes for Your Kids

It wasn’t long ago that we struggled to find footing in the second wave of the COVID-19 pandemic. We watched this nanometer-sized virus rake havoc throughout the country with its newer and stronger strains, as it robbed the lives and peace of our people.

As schools went online, friends turned virtual, and children and adolescents struggled to deal with lack of touch and limited access outdoors, the new normal shook the very core of modern parenting in our country. Parents, especially in nuclear families who had an entire support system to raise their children pre-COVID including extended family, schools, friends, and relatives, are now hustling to manage work from home and their children’s needs.

With the third wave lurking around the corner, they are now on high alert to take extra precautions to protect their little ones. According to a UNICEF report, as the number of people testing positive for COVID-19 rises, the number of children contracting it throughout our country is on an upward trend. Even though the infection is mild in most cases (unless the child has a pre-existing serious medical condition), we cannot let down our guard.

Giving them balanced nutrition to boost immunity is crucial. We understand how knackering it can be to convince your child to eat healthy, especially when you are shuttling between work and household chores. And so our experts have identified five nutrients that you must include in their diet. These include Vitamin A, E, C, iron, and amino acids. Let’s explore the role of each vitamin or trace mineral, its sources, and the innovative ways in which you can add it into your kid’s diet.

 

Vitamin A
Vitamin A, known as retinol, performs several important functions. This fat-soluble nutrient is found in both plant and animal-based foods. Its vital functions include promoting growth and development, improving vision, strengthening bones, boosting immunity, and keeping your skin and lining healthy. Rich sources include whole eggs, fatty fish, cheese, liver products (in moderation), ethically sourced A2 milk, yogurt, yellow, red, and green leafy vegetables and fruits (spinach, carrots, sweet potatoes, pumpkin, bell peppers, mango, papaya, and so on).

Broccoli Sweet Potato Tikki

Ingredients

– Sweet potato – 1

– Broccoli – 1 cup (cut into florets)

– Grated homemade paneer – 3 tbsp

– Sattu powder – 2 tbsp

– Chaat masala – 3/4 tsp

– Turmeric – 1/4 tsp

– Roasted cumin powder – 1/2 tsp

– Crushed black pepper – 3/4 tsp

– Salt – as needed

– Coconut oil – as needed

Method

1. Place sweet potato in a container and pressure cook for three to four whistles.
2. Meanwhile, boil water and add broccoli florets, cook for two minutes and drain the water completely (or you can steam cook it for a couple of minutes).
3. Blend coarsely, just for a few seconds. Do not turn it into a paste.
4. Squeeze the excess water from the ground broccoli.
5. Take one peeled sweet potato in a mixing bowl.
6. Mash well without any lumps (approx. one cup mashed sweet potato).
7. Add ground broccoli, grated paneer, sattu powder, turmeric, chaat masala, cumin powder, black pepper, and salt. Knead into a dough.
8. Divide into equal portions and make equal-sized balls out of it. Flatten into a tikki/patty.
9. Heat a pan with a few drops of oil and place the tikkies over it. Cook over medium flame on both sides until golden.
10. Serve with chutney.

Vitamin C
Vitamin C, known as ascorbic acid, is a powerful antioxidant-rich vitamin that has several functions. It protects your cells, absorbs iron, maintains your skin, blood vessels, bones, and cartilage. It also aids in wound healing and reduces the risk of cancer, cardiac and respiratory diseases. Raw fruits and uncooked vegetables are rich sources of Vitamin C.
Some of these include lemon, orange, kiwi, mango, papaya, watermelon, the berry family (cranberry, blackberry, strawberry, and so on). Vitamin C-rich veggies include cauliflower, brussels sprouts, bell peppers, tomato, broccoli, green turnip, spinach, moringa, green peppers, cabbage, potato, parsley, thyme, and so on. Amla or Indian gooseberry is said to have 20 times more Vitamin C than oranges.

Amla candy

Ingredients

– Indian gooseberry or amla – 250 gms (seeds removed by slightly soaking them in hot water and cut into slices)

– Jaggery powder – 150 gms

– Rock salt – 2 tsp

– Cumin powder (Jeera powder) – 1 tsp

Method

1. Coat the amla with jaggery, cumin or jeera powder, and rock salt.
2. Keep this mixture aside for two days.
3. You will see that amla lets out water.
4. Sieve this water, don’t discard it, and use it for other cooking preparations.
5. After draining the water, sundry the amla for two to three days.
6. Let them not dry completely to make sure there is little moisture left out in them.
7. Once they are ready, just sprinkle jaggery and store them in airtight containers. Enjoy.

 

Vitamin E
Vitamin E is an antioxidant that protects your tissues from damage caused by free radicals. It has anti-inflammatory properties, builds immunity, keeps viruses and bacteria at bay, and also prevents blood clotting. It helps the trillions of cells in your body carry out important functions and helps them regenerate, too. Good sources include plant oils (almonds, wheat germ, sunflower seeds, extra virgin olive oil), nuts, and seeds.

Mexican khichdi/Mexican rice one-pot meal

Ingredients

– Hand pounded sonamasuri rice – 2 cups (soaked for eight to 10 hours and cooked)

– Black Beans – 1 cup (soaked for 12 hours and cooked)

– Coconut oil – 1 tbsp

– Garlic – 2 cloves

– Onion – 1 (finely chopped)

– Tomatoes – 2 (chopped without seeds)

– Green bell pepper – 1 (chopped)

– Corn kernels – ¼ cup (boiled)

– Fresh coriander leaves – 2 tbsp (chopped)

– Jalapeno – 1 (chopped)

– Black pepper powder – to taste

– Salt – to taste

– Lemon Juice – 1-1/2 tsp

– Spring onion – chopped for garnishing

– Avocado – sliced for garnishing

Method

1. Heat oil in a pan and add chopped onions and saute it until translucent. Now add minced garlic and saute it for a minute.
2. Now add green bell pepper, tomatoes, corn kernels, jalapeno, salt, and pepper.
3. Mix well and saute it for two to three minutes.
4. Now add cooked rice, beans, lemon juice, chopped coriander leaves. Mix well and cook for two to three more minutes.
5. Transfer the Mexican khichdi into a serving bowl and garnish with the spring onions and sliced avocado. Serve immediately. Enjoy.

Iron
Iron is crucial in forming red blood cells (RBCs) that carry oxygen in our bodies. It also absorbs and assimilates vitamins, trace minerals, and nutrients. A deficiency of iron can cause anemia, dullness of skin, hair fall, low energy and fatigue, shortness of breath, and mood swings.
Good sources of iron include green leafy vegetables, moringa, spinach, beetroot, pomegranate, sesame seeds, mustard seeds, garden cress seeds, dates, black raisins, yogurt with turmeric, liver, red meat, beans (red kidney beans, edamame beans, and chickpeas), nuts, and dried fruits.

 

Dal Palak (Indian Lentil and Spinach Curry)

Ingredients

– Yellow lentil (dhuli moong dal or masoor dal) – ⅓ cup (pre-soaked for 8 hours)

– Water – 3 cups

– Spinach (palak) or fresh fenugreek leaves (methi) – 1 cup (chopped as per availability)

– Salt to taste

– Turmeric powder – 1/2 tsp

– Immunity powder – 1/4 tsp

– Lemon juice – 1 tbsp

– A2 ghee – 2 tbsp

– Ginger – 1 tsp (chopped)

– Garlic – 2 cloves (chopped)

– Cumin seeds (jeera) – 1/2 tsp

– Asafoetida (hing) – 1/4 tsp

– Fresh coriander – 1 tbsp (chopped)

Instructions

1. Wash the dal and transfer it to a pressure cooker.
2. Add three cups of water, chopped spinach or fenugreek, salt and turmeric powder, and immunity powder.
3. Pressure cook till done (two-three whistles).
4. Once done, open the lid.
5. Add lemon juice in cooked dal.
6. Transfer the dal to a serving bowl.
7. Heat A2 ghee in a small pan.
8. When the ghee is hot, add ginger and garlic.
9. Fry until the garlic is slightly browned.
10. Add cumin seeds and asafoetida.
11. Switch off the gas, pour the tadka over the dal.
12. Garnish with coriander leaves and serve hot with rice, roti, or bhakri as per choice.

 

Amino Acids
Known as the building blocks of proteins, amino acids, perform many important functions. Apart from building proteins, they also work on the synthesis of hormones and neurotransmitters. Your body breaks down the protein you consume into amino acids. Of the 20 amino acids you need, your body makes 11 of them every day. The balance of nine amino acids known as essential amino acids is dependent on nutrition.

Rich sources of these include sprouts, nuts, seeds, beans, spinach, green peas, sattu, nuts, seeds, sprouts, whole grains, lentils, beans, legumes, pulses, dairy products, whole eggs, fish, poultry, and meat.

 

Egg bites or Egg Appe 

Ingredients

Eggs – 2 (Free-range eggs)

‏Onion – 2 tbsp (finely chopped)

Tomato – 2 tbsp ‏(finely chopped)

‏Carrot – 1 ½ tbsp (grated)

Cabbage – 1 ½ tbsp ‏(chopped)

Cilantro – 1 tbsp ‏

‏Spring onion leaves – 1 tbsp

Capsicum – 1 ½ tbsp ‏(finely chopped)

‏Black pepper – ½ tsp

Rice flour – 2 tbsp

Sattu flour – 2 tbsp

‏Salt (as per taste)

Cold-pressed coconut ‏oil – 1 tbsp

 Method

1. Finely chop all the vegetables and keep them separately aside in a bowl.
2. Break the eggs in a bowl. Using a balloon whisk or fork, beat the eggs well for the next 30 to 40 seconds.
3. Add salt, black pepper powder, capsicum, spring onion leaves, green chilies, cilantro, cabbage, carrot, onion, and tomato. Mix well.
4. Add rice flour and sattu flour.
5. Take the appe pan and grease the cavities generously with a few drops of oil.
6. Add one tablespoon of the egg batter into each of the cavities. Turn the flame to medium and cook for 30 seconds.
7. Add a few drops of oil, cover, and cook for one minute on medium flame.
8. Use a spoon to remove and gently place the anda appe/egg bites upside down.
9. Cover and cook for the next 30 to 45 seconds.

10.Once cooked, use a spoon to remove them on a plate and serve hot with chutney or dips.

 Remember, the right food can feed your child’s immune system. There is a reason why most ancient remedies always turn to food as the first step to cure any flu, aches, or physical suffering. Food has the power to heal. Our homegrown spices, herbs, and concoctions top this list.

But also remember that balanced nutrition is only half the battle won. Parents need a holistic approach that also focuses on the other three pillars of health. These include adequate exercise, quality sleep, and emotional detox. Ensure your child is sleeping well and deeply. We live in times where most kids are glued to their gadget screens for more than five hours a day. It is crucial to strike a balance. Let them move around, play, and adopt an active lifestyle. Give your child love and time. Create a safe space for them to confide in you and feel emotionally secure and protected. They deserve it. All the more, during these uncertain times.
As we bid adieu, we hope cooking these immunity-boosting recipes and devouring them will bring joy to you and your family. Stay home, stay safe and eat healthy.

 

Disclaimer
This general menu plan does not address any medical conditions. If your child has a medical condition or is taking medications, seek professional help and get a nutrition plan personalized to their case.

 

 

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