My most favorite season during the year – Winters!! There isn’t a more amazing season during the whole year and most of us look forward to it. Winters are the best time to munch on to a whole variety of amazing food. There are a whole lot of immunity building and strength building foods for us and our kids.
Here are 8 such ‘SuperFoods’ that are definitely recommended for toddlers so that they have a completely healthy and energetic winters without falling sick.
1. Ghee – Ghee is rich in Vitamin A, D, E & K and helps in digestion. Having a teaspoon full of ghee daily is good for your body and skin. Apply ghee on kids’ rotis or pour a dollop of ghee on their rice, khichdi or daal. Also, something that we as kids also used to enjoy – use ghee to make pinnis, besan laddoos or gajar halwa.
2. Almonds & Nuts – Nuts are the most awesome things to eat during winters. And the best part is that they ensure a healthy heart and body. Regular intake of a handful of nuts during the winters ensures a active nervous system, improved sensitivity to insulin and a healthy heart and body. We must encourage our kids to have some nuts with their daily glass of milk.
3. Eggs – Eggs are an important food to include in a child’s diet. They contain choline, a nutrient that’s important for brain development. They’re also a good source of zinc and an excellent source of protein. Eggs are easy to make and incredibly versatile. Serve them for any meal or snack-try a frittata, an omelette, huevos rancheros or French toast, or simply offer eggs on their own. (Remember: Don’t give egg whites to babies under the age of one, to avoid an allergic reaction)
4. Nut Butters – Apart from the regular Peanut Butter, Stores also offer almond, cashew and blended nut butters. They’re good sources of protein, iron and zinc, contain healthy monounsaturated fats, and have a long shelf life. They’re also considered a good alternative to meat. Nut butters are high in calories, so don’t overdo it-one serving is two tablespoons.
5. Bajra – This one is extremely good food for winters and even though you can have it round the year it gives a perfect roti option. Serve it with ghee and jaggery or with baingan bharta and udad ki dal. But have your kids try it if they haven’t already.
6. Sweet Potatoes – Another great source of fiber, sweet potatoes are also packed with vitamin A and potassium. Their mellow, sweet taste works in all kinds of recipes. Slice into thin “coins” and toss with canola or olive oil before roasting. Sweet potato puree can also be used in foods like macaroni and cheese, oatmeal and brownies. Have your kids help with peeling so they’re involved in the cooking and enjoy more.
7. Fluids – Maintaining a hydrated body is important in winters as in summers. So make sure that your child drinks plenty of water and other fluids. You can infuse the normal water with mint, basil leaves or lemon; squeeze juices out of fresh fruits and vegetables. Make yoghurt dips and smoothies too for them.
8. Soups – Flu-fighting antioxidants such as beta-carotene (found in carrots) and lycopene (in tomatoes and red capsicum) increase with cooking, which makes soups a great option. Soups are a great way to include healthy hidden veggies your kids might not normally eat, and you can add extra immune boosting ingredients like garlic and ginger to the mix, such as in this pumpkin and ginger soup. Serve it with croutons, crossini or toasted soldiers and they’ll literally be lapping it up.