5 Ways To Add Greens To Your Kid's Diet
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|   Jun 21, 2016
5 Ways To Add Greens To Your Kid's Diet

“Are you WORRIED that your child is not having his greens properly or is not at all eating them ?”

Green vegetables are amongst the most neglected food products in our diets although each one of us knows that they are very nutritious and should be an essential part of our daily diet. These include spinach, mustard greens, mint, coriander, fenugreek leaves, amaranth, broccoli, cabbage, celery, lettuce and many more. Lets have a look on their importance and its impact on our health.


Most of us are unaware of this fact but its true that green leafy vegetables are an excellent water source and thus help in keeping the body hydrated.

They are a good source of magnesium which makes them ideal for people suffering from Diabetes. According to a study, an increase of 1 serving/day of green leafy vegetables is regarded to lower the risk of diabetes by 9%. 

They are rich in folate which helps in the production of serotonin which in turn helps in improving one's mood and prevents memory loss.

They are an excellent promoter of good eyesight. GLVs contain a good amount of Vitamin A, which is helpful in improving the eyesight.  

GLVs are a good source of Vitamin K, which is helpful in maintaining the bone healthy. 

Being low in fat, carbohydrates and glycemic index, they are ideal for any weight loss program. 

They are also a rich source of antioxidants.

Despite from having so many health benefits, still they are disliked by most kids. Let us have a look at some quick recipes to incorporate greens in a hidden way.


Asparagus Rolls

Serves : 10


Ingredients 

10 fresh bread slices                                                              

10 asparagus pieces (from can)

1/2 tsp mustard powder

1/3 cup butter (approx.)

little salt


Method 

1. Remove the crust from the slices of bread.

2. Mix mustard powder in 1 teaspoon water. Add it to the butter and mix well.

3. Roll the bread slices a little. Apply the above butter over the slices.

4. Sprinkle very little salt and a few green chillies over each slice.

5. Put a piece of asparagus at the end of each slice. Make a roll of each slice and tie the rolls with thread.

6. Put all the rolls in a box and chill in the freezer for 1 hour.

7. Remove thread and cut into pieces.

8. Serve cold.


Baked Spinach Pancakes In Tomato Gravy

Serves : 6 to 8


Ingredients 

1/2 cup bajra flour                                                                      

2 tbsp whole wheat flour

1/2 tsp green chilli paste 

1/2 tsp ginger-garlic paste

1/4 cup finely chopped fenugreek (methi) leaves

1/4 tsp turmeric powder

1 tsp oil

Salt to taste

Other Ingredients

Ghee for cooking

Whole wheat flour for rolling


Method 

For the pancakes :

1. Put the spinach to cook with very little water.

2. When cooked, blend in a liquidiser.

3. Mix the ghee, flour, milk and salt. Add half of the spinach puree and mix well.

4. Prepare pancakes on a non-stick frying pan using a little ghee.


For the vegetables :

1. Heat the butter to fry the onion for 1 minute.

2. Add the remaining ingredients together with the remaining spinach puree.


For the tomato gravy :

1. Heat the oil and fry the onion and garlic for 1 minute.

2. Add the tomatoes, chilli powder and sugar and cook until soft. Blend in a liquidiser.


Method 

1. Spread a little tomato gravy on a greased baking dish. Place a pancake in the dish, put some vegetables and a little gravy on top. 

2. Repeat and build up layers of pancakes, vegetables and gravy in this manner.

3. Finally, cover with the cream and top with grated cheese.

4. Bake in a hot oven for 20 minutes at 200 degree C (400 degree F).

5. Serve hot.


Bajra Methi Khakhras

Serves : 5

Ingredients

1/2 cup bajra flour                                                                            

1/4 cup finely chopped fenugreek (methi) leaves

2 tbsp whole wheat flour

1/2 tsp ginger-garlic paste

1/2 tsp green chilli paste

1/4 tsp turmeric powder 

1 tsp oil

Salt to taste

Other Ingredients

Whole wheat flour for rolling

Ghee for cooking

Method 

1. Combine all the ingredients in a deep bowl and knead into a dough using warm water.

2. Divide the dough into 5 equal portions and roll them out into a 125 mm. (5") diameter thin circle using a little whole wheat flour.

3. Heat a non-stick tava (griddle) so as to cook each khakhra on a slow flame till pink spots appear on both the sides.

4. Apply a little quantity of ghee on both the sides and continue cooking the khakhra on a slow flame, while pressing it properly with a folded muslin cloth, turning it brown and crisp from both the sides.

5. Cool and stock them in an air-tight container.


Cabbage and Paneer Rolls

Makes 10 pieces

Ingredients

10 fresh bread slices                                                           

For the stuffing

1/2 cup crumbled paneer 

1 cup grated cabbage

2 tbsp chopped coriander

2 green chillies, finely chopped

Salt to taste 

Oil for frying

Other ingredients

Besan

Method 

1. Remove the crusts from the bread and roll out the slices.

Mix together the cabbage, paneer, green chillies and coriander. Add salt.

Divide the stuffing into 10 portions.

2. Put the stuffing in the corner of the bread and roll the slice.

The edge should be sealed with a paste made from equal quantity of water and  gram flour.

Deep fry in oil until golden.

Serve hot.


Corn Methi Kebab

Makes 8 kebabs


Ingredients                                                                                   

1 cup boiled and coarsely crushed sweet corn kernels

1/2 cup boiled, peeled and mashed potatoes 

1/2 cup chopped fenugreek (methi) leaves

2 tbsp chopped coriander (dhania)

1 tsp finely chopped green chillies

2 tbsp rice flour

salt to taste

1 tsp oil for cooking


Method 

1. Combine all the ingredients in a bowl and mix well.

2. Divide the mix into 8 equal portions and shape each portion into 50 mm. (2”) diameter round flat tikkis.

3. Cook each tikki on a non-stick tava (griddle) using 1/8 tsp of oil till they turn golden brown in colour from both the sides.

4. Serve hot.


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