Who doesn’t love munching on Snacks, especially kids since they’re growing up! Childhood obesity is a very common yet serious medical condition. India stands second in the world index with over 14 million cases reported so far, approximating to 5% of the country’s population. Hence It is important we must teach our kids and adolescents to eat healthily and staying fit. Early cases of obesity have been linked with increased risks of Heart Diseases, Diabetes, certain Cancers and Gall Bladder issues.
As a kid defying those munching cravings can be really hard but don’t worry, today we are going to go over some healthy options for snacks for kids that are nutritious and can help in the overall growth of your child.
10 Quick Healthy Snacks for Kids- Indian way
- Oats Idli
Oats are known to be incredibly nutritious and contain abundant amounts of antioxidants that help in regulating the blood sugar levels. Idlis, as you might be aware, is a South Indian delicacy that does not require oil to cook and just needs steam, making it amazing yet healthy snacks for kids. Note that Oats idli can also be very filling and helps in overall weight loss.
Quick Recipe: Dry roast a cup of oats and grind them to power. Take a tablespoon of mustard, urad dal, curry leaves and add it pan with ghee and let it splutter, Add this seasoning to the Oats powder with Yogurt/Curd to get Idli consistency and make idlis with this batter.
- Fruit Custard
An Ideal list of snacks for kids is incomplete without the mention of fruits or a fruit plate. Fruits contain body essentials such as Vitamins and minerals that help in overall brain and body development in kids and adolescents. They also contain Dietary fiber which helps in better digestion, bowel moments and keeps the food intake in check.
- Egg-Corn Chat
As compared to any other Junk food, Eggs are easier to digest and they contain body essentials such as Omega 3 Fatty acids, Vitamin, B12, A and D and contains abundant amounts of Iron and Protein. Corn, on the other hand, is rich in fiber and contains Nutrients essential for kids’ growth and is low in carbs and calories making the Egg-Corn Chat amazing snacks for kids to much on.
Quick Recipe: Take 3 boiled eggs and cut it into 4 halves. Add it to a bowl of 1 Chopped onion and Corn. Add 2 pinches of pepper and quarter tablespoon of chili powder with a hint of salt and half a squeezed lemon.
- Saffron and Nuts Milk
A kid’s diet is incomplete without Milk, irrespective of how much they hate it. It is rich in Calcium which helps in better Bone strength and contains abundant amounts of essential protein and fat for the overall child’s growth. On the other hand, Nuts like Almonds, Walnuts, Pistachios contain antioxidants that work as a brain booster for kids and help in retaining memory and increases concentration. When brought together this is one of the best snacks for kids.
Quick Recipe: Fine chop 2 tbsp of Pistachios, 5 Cashews, 4 Walnuts, and 8 Almonds. Boil the milk for 5 minutes and add the finely chopped nuts to the Warm Milk. Add Saffron to add flavor to it instead of sugar.
- Sprouts Chat
Sprouts are the miracle diet known to have so many benefits that the research is still ongoing. They are rich in Protein, Dietary fiber, Manganese, Magnesium, and Vitamin C & K making it a perfect snacks for kids. One thing to note about sprouts is due to their humid growing conditions they often attract dangerous microbes that can affect children below 5 since their immune system is not strong enough. It is advised to steam/Boil them before consumption.
Quick Recipe: Take a bowl of sprouts of your choice and add them to steam for 5-8 minutes. This will sanitize them from any microbes. Add half a chopped onion to it and add a pinch of Pepper, Salt and half a squeezed lemon to it.
Also Read: What are the benefits of eating sprouts? Pros and Cons
- Chicken Soup
Chicken is an amazing source of first-class protein. It provides better muscle growth and development in children and adolescents as it is abundant in amino acids, which helps the children in growing taller and stronger. It is recommended not to consume it in the fried form in snacks as it adds saturated fats which adds to obesity/overweight. Rather have it as soup. This boosts antioxidants and is a great remedy for clearing mucus during cold making it an amazing choice when prepping snacks for kids.
Quick Recipe: Add finely chopped onions to 2 tablespoons of clarified butter (i.e. Ghee) and cook until tender. Add chicken to it and cook over medium heat. Now add 1.5 bowls of water along with vegetable broth along with Carrots, Corn, Peas, a hint of Pepper and salt and cook for 20 minutes before serving.
- Scrambled Egg Sandwich
As we have seen before Eggs are essential for Kids’ overall growth as they contain Omega 3 fatty acids, Proteins, and Vitamin B12. To make the snacks for kids even more nutritious you can choose to add your favorite veggies like grated carrots, onions, green leafy vegetables. Minimize the utilization of oil or replace it with Ghee or Olive Oil to make it healthier.
Quick Recipe: Add 1 tbsp of ghee to heated pan and 2-3 eggs to it. Add turmeric to the eggs and chopped onions and 1 chilly to it and scramble it gently. Add a hint of pepper and salt to the eggs and let it cook for 3-5 minutes. Transfer the eggs to tasted bread before serving.
- Banana Milk
Banana is a wonder fruit. It is known to contain high fibrous content which helps in better digestion and bowel movement. It is also a Nutrient powerhouse containing essentials such as Vitamin A, B6, B12, Magnesium, Folate, and Potassium helping better brain development in children and adolescents. When consumed with Milk and Nuts it makes the beverage a super snacks for kids filled with goodness.
Quick Recipe: Take a full banana (cut into 4 parts) and add it to a glass of milk. You can choose to add your favorite nuts to it such as Chopped Almonds, Walnuts, Pistachios or Cashews and add this to the blender.
- Nuts and Oat Bread
This bread with nuts is a great snacks for kids at any time of the day! A miracle bread for sure. This snack is low in carbs and is rich with nutrients, The Nuts and oat bread replaces all that is bad for you with good and healthy choices.
Quick Recipe: Combine all essential ingredients in a bowl (Whole wheat flour, oats, grated nuts of choice baking powder, baking soda, salt and 2 tbsp of honey). Make a batter out of the ingredients by adding milk to it. Lightly add ghee to the Baking tin and add the batter. Now bake it for one hour for 180 degree Celsius and serve once cools down.
Also Read: Top 10 Office Healthy Habits and Quick Workouts
- Flattened Rice or Poha
Poha (Flattened Rice) is one of the most beloved breakfasts across the Indian subcontinent known for its high nutritious value. It is also a great diet for kids as it contains 77% of essential carbohydrates and is easily digestible making it a perfect snacks for kids. It keeps heart problems at bay.
Quick Recommendation: To make it more nutritious and healthier for kids, it is recommended to add minimal or no peanuts with more vegetables cooked in ghee or Olive oil.
Image Credits: Archana’s Kitchen, Whisk Affair, Spices and Aroma, Sandwich and Salad, Vegan Insanity, Food and Wine Magazine and NDTV Food.
