When it comes to planning meals for children, it is of paramount importance to pack the right nutritional punch taking into account the taste and appearance of the food. Children are picky eaters, but it is important to provide them with a balanced diet to help their brain development and meet their energy needs.
The good news is that it is always possible to make your meal interesting even with healthy ingredients. The idea is to bypass your child’s favorite food and give them your own healthy twist. Sandwich is something that is loved by most of the kids, and there is plenty of scope to add healthy ingredients like vegetables, nuts, and foods high in protein.
Nutritionist Garima Goyal suggests two easy-to-make healthy sandwich recipes for kids. Just look:
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1. Sandwich with sweet treats
ingredients
Plums 6-7
Dates 2-3
All fruits 1 tbsp
Slices of bread 2
Raisins 5-6
Desiccated coconut 2 tbsp
Almonds 10-12
Cashew nuts 10-12
Method:
1. Peel the plums, remove the stones and cut into slices.
2. Remove the seeds from dates.
3. Mix the plum and dates in a blender to a thick paste and set aside.
4. Chop the almonds and cashew nuts.
5. Mix nuts, raisins and tutti fruity.
6. Now take a slice of bread and apply plum paste to both slices.
7. Sprinkle desiccated coconut on both slices.
8. Layer the slices with the nut mixture and cover with the second slice.
9. Cut the sides with the bread cutter and serve.
It is a good idea to include nuts in your child’s diet as they are loaded with nutrients like vitamins, minerals, and antioxidants. They also have healthy fats and fiber that aid children’s development.
Rainbow sandwich
Rainbow Sandwich (Pinterest)
ingredients
Hung cottage cheese 1 bowl
Beetroot ½ (grated)
Carrot 1 (grated)
Pumpkin 1 bowl
Peas ½ bowl
Tomato 1 (sliced)
Salad 2-3 leaves
Paneer 60-70 g (grated)
Salt to taste
Black pepper a pinch
Slices of bread 5
Method:
1. Steam the pumpkin and peas separately, season with salt and pepper and mash them.
2. Divide the hung curd into two parts.
3. Add carrots in one part and beetroot in a second.
4. Now apply to 1 slice of beetroot mixture, place second slice on top and top with carrot mixture and add tomato slices, put on another slice of bread and apply a layer of pumpkin paste and rub paneer over it, put another slice of bread on top and pea paste and spread the salad over it.
5. Cover it with another slice of bread.
6. Grill, cut in half and serve.
Beetroot, lettuce, and carrots are packed with vitamins, iron, magnesium, copper, potassium, and manganese, and because of their high fiber content, they also aid digestion. Pumpkins are high in fiber and full of antioxidants and minerals. They’re also low in fat. Paneer high in vitamin D and calcium helps develop bones and teeth. It also works wonders for a child’s immune system.
Peas are great for eye, brain, and bone health because they contain vitamins C, K, folic acid, and fiber.
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