Your child’s early years are critical for growth and development. What they eat plays a huge role in building strong bodies and sharp minds. Fueling them with nutritious food is essential to supporting their active lifestyles and protecting their health, especially during the hot summer months.
Summer fun can lead to dehydration, fatigue, and weakened immunity. That’s why we’ve assembled a diverse collection of delicious and healthy meal ideas to energize your kids. Whether you prefer vegetarian or non-vegetarian options, we’ve got something for every family.
Let’s make mealtime a fun and nourishing experience for your little ones!
6 Healthy Summer Recipes for Kids
Vegetarian food can be tasty as well, depending on how you make it. Here are the recipes that you must try for your kids so they’ll come back asking for more. With these, it is sure to keep their energy levels high.
1. Banana Lassi
There can’t be any less refreshing drink than a lassi made out of bananas. Bananas are known for their power-packed carbohydrates, which can keep the body more energized. Along with this, it has rich nutrients such as vitamin C, potassium, and vitamin B6 that support a kid’s heart and digestive health.
Ingredient:
| Ingredient | Quantity |
|---|---|
| Ripe bananas | 1 |
| Thick, plain yogurt | 1 cup |
| Nuts and seeds mix | 1 tbsp |
| Honey (optional) | 1 tbsp |
How to make banana lassi?
- In a blender, mix yogurt, and a ripe banana.
- For taste, add a bit of honey.
- Finally, top the delicious banana lassi with nuts and seeds mix.
There you go! Let them slurp and enjoy the drink while hydrating their bodies enough.
2. Guacamole
This recipe uses avocado, which has the benefit of improving gut health. It has healthy monounsaturated fats that aid in the functioning and structuring of the kid’s brain and other cell membranes. It keeps both cholesterol and glycemic index levels in check.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Onion | ½ |
| Garlic clove | 2 |
| Coriander | 3 tbsp |
| Avocado | 3 |
| Salt | ½ tsp |
| Jalapeno | 1 |
| Tomatoes | 2 |
| Lime | 1 |
How to make Guacamole?
- Make a garlic paste and transfer it to a bowl with minced onions.
- Scoop the avocado and transfer it to the bowl.
- To this, add diced tomatoes, chopped fresh coriander, and jalapeno to the bowl.
- Mix it well with the spatula and keep it chunky. Lastly, you may squeeze the lime and add salt to taste.
Serve it with whole grain bread or whole grain chips. They’ll thrive on its fiber and feel energized quickly. This is perfect as one of the healthy summer recipes for kids’ lunch.
3. Badam and Rose Thandai
Thandai is an Indian cold drink that acts as a coolant during scorching summer. It is made with ingredients that have a cooling effect on the body. Here we are sharing Badam (Almond) and Rose Thandai.
Almonds help regulate body temperature and boost energy levels and Rose petals provide a cooling effect removing the toxins and heat from the body.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Soaked almonds | ½ cup |
| Dried Rose Petals | ¼ cup |
| Blended Candy Sugar (Kalpi Mishri) | ¼ cup (adjust as per taste) |
| Cardamom powder | ½ tsp |
| Saffron strands | 1 or 2 |
| Milk | 2 cups |
| Sliced almonds and rose petals | For garnishing |
How to make Badam and Rose Thandai?
- Peel the soaked almonds and add them to the mortar along with the dried rose petals,candy sugar, cardamom powder, and saffron strands. Crush with pestle until smooth. Now, add milk and mix well again.
- Strain it through a fine mesh sieve to remove any residue.
- Now transfer the strained mixture to the large container, add the remaining milk and mix it well.
- You can let it chill in the refrigerator for around 1 to 2 hours or keep it in a clay pot covering it with a drenched cloth.
- Now pour the Thandai in a glass and garnish it with sliced almond and rose petals.
One glass a day will keep your kids away from dehydration and heat stroke. Along with that, it will boost their energy levels and improve digestion as well.
4. Gulkand (Rose Petal Jam)
This is the recipe that I curated myself. Gulkand or rose petal jam brings back so many childhood memories when our parents used to give us a spoon every day, especially in summer.
Back then little did we know that it helped us improve our digestion, boost immunity, and even reduce inflammation in our body. It’s time you pass this tradition to your kids.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Dried Rose Petals | 250 gms |
| Candy Sugar | 250 gms |
| Cardamom Powder | 2 tbsp |
| Fennel Powder | 2 tbsp |
| Honey | 3 tbsp |
Note: You can either take dried rose petals or dry the fresh rose petals at home. For that, wash the rose petals thoroughly, strain the water, spread the rose petals on a white cloth, and keep it under a sunny spot for at least 2 days, till they are completely dried.
How to make Gulkand (Rose Petal Jam)?
- Pound the candy sugar well before adding it into the blender to make a fine powder.
- Now, in a mortar, add dried rose petals, and sugar powder and crush them well.
- Add cardamom powder, fennel powder, and honey. Mix it well.
- Transfer it to a jar and keep it under a sunny spot. Let the sugar melt with the heat of the sun. It will take around a week for Gulkand to be ready.
Gulkand is one of the best healthy summer recipes for kids. You can give them a spoon after the meal or add it to milk and make them a Gulkand Thandai.
5. Fresh Fruit Popsicles
Who doesn’t love popsicles, even as an adult we can’t say NO to a popsicle. How can we refuse our kids to have one in this unbearable heat? However, you can’t also let your kids have store-bought popsicles with artificial flavors and chemicals.
The fresh fruit popsicles of mango and watermelon will save the day. Mango and watermelon both have high water content which helps in keeping the kids hydrated throughout the day. They also have essential vitamins like Vitamin A, Vitamin C, potassium, and antioxidants supporting overall health and immunity.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Mango | 1 |
| Watermelon | 1 |
| Popsicle mold | – |
How to make Fresh Fruit Popsicles?
- Peel and dice the mango into bite-sized pieces.
- In a blender, add mango and blend it well.
- Next, remove the seeds from the watermelon and cut it into cubes.
- Add the watermelon into the blender and blend it well.
- Pour the mixture of watermelon and mango separately into the popsicle mold and let it sit in the refrigerator for around 4 to 6 hours or till it’s frozen.
6. Gulkand Gond Katira Sharbat ( गुलकंद गोंद कतीरा शरबत )
Gulkand gond katira sharbat ( गुलकंद गोंद कतीरा शरबत ) will make the best combination for a summer beverage that is believed to have many health benefits. While Gond katira is a natural gum with cooling effects, gulkand is a sweet preserve made from rose petals. Together they make a refreshing and nutritious drink to cool your body.
Nutritional Value
| Nutritional | Value |
|---|---|
| Calories | 85 kcal |
| Carbohydrates | 13 g |
| Protein | 1.3 g |
| Fats | 3 g |
| Fibre | 6.5 g |
Ingredients
| Ingredient | Quantity |
|---|---|
| Gond katira | 1 tbsp |
| Gulkand | 1 tsp |
| Chia seeds | 1 tbsp |
| Cold water | 200 ml |
How to make Gulkand Gond Katira Sharbat?
- Soak a tablespoon of Gond katira in water for a few hours until it swells up and becomes jelly – like. Drain off the excess water and it’s ready to use.
- Now, take a glass and add a tablespoon of the gond katira to it.
- Now add overnight soaked chia seeds or basil seeds to it along with gulkand and cold water.
- Stir well and enjoy the refreshing drink.
Conclusion
Summertime fun shouldn’t be limited to just playtime. These six delicious and nutritious recipes prove healthy eating can be a delightful adventure for kids. By incorporating fresh fruits, vegetables, and whole grains into these treats, you’re satisfying their taste buds and providing essential nutrients to fuel their active lifestyles.
So, gather your little ones in the kitchen, get creative, and enjoy the sweet taste of a healthy summer together! Remember, our goal is to help you create a happy and healthy kid through happy and healthy meals.
At Fitness With Nidhi, we take care to assist you in coming up with the right kind of kids’ nutrition diet, considering their age and health condition. Are you concerned about your kids’ growth? Contact us!
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