Hello everybody. Our Children are the greatest source of joy and containment. They are the precious gifts given to us by God. Moreover, if they are special buddies with certain disabilities then it’s our moral kudos to provide them a healthy upbringing same as that of normal children. But for a special children, doctors recommend a healthy diet so as not to put on extra weight, thereby maintaining their body flexibility. So why not feed our dearest little ones with some tasty and healthy cuisines? So in this article, I am trying to present some healthy recipes, showcasing my culinary art. Hope parents will find this useful to make special buddies really happy thus leading to the development of their taste buds ultimately leading to their brain development.
Carrot soup
Health Benefits: Calcium, Vitamin- A, K, Beta carotene, High source of fibers
Preparation time:5 min
Cooking time:10 min
Total time: 15 min
Ingredients
- 2 medium-sized carrots
- Water as required
- 2 -3 Garlic cloves
- 1/4 tsp mustard seeds
- 1/4 tsp cumin seeds
- 2 tsp of oil
- A pinch of asafoetida
- A pinch of black pepper
- A pinch of turmeric powder
- Salt to taste
Instructions
- Wash and peel off the carrots. Cut them into medium-sized pieces.
- In a pressure cooker add water so that carrot pieces are just dipped in the water. Add turmeric, salt, and black pepper powder to it.
- Take 3-4 whistles on a medium flame.
- In a frying pan add oil. Add mustard and cumin seeds. Wait until a crackling sound is heard. Add crushed garlic cloves.
- Add asafoetida, and switch off the flame. In a blender add boiled carrot pieces and make a smooth paste. Add this into a frying pan.
- Boil the soup and serve hot.
Dry fruit ladoo
Health Benefits: Vitamin E, Magnesium, Potassium, zinc, Vitamin B-6, K, Manganese, Antioxidants, Proteins, Fibers, Iron.
Preparation time: 5 min
Cooking time: 20 min
Total time: 25 min
Ingredients
- 1cup almonds
- 1cup cashew nuts
- 1 cup pistachio
- 1/2 cup peanuts
- 1/2 cup sesame seeds
- 1/2 cup Jaggery powder
- 1tsp of ghee
Instructions
- Dry roast almonds, cashew nuts, pistachios, peanuts, sesame seeds individually until a nice crispy texture.
- Allow them to cool.
- In a blender add roasted dry fruits and make a coarse powder. Add Jaggery powder and blend the mixture again.
- Take off this blended powder to a medium sized plate. Add warm ghee and start making ladoos.
- Preserve in an airtight glass tin.
Mixed vegetable Khichdi
Health Benefits: Fibres, Vitamins A, K, B, C, E, D , antioxidants, potassium , folic acid, minerals, proteins.
Preparation time: 8min
Cooking time:10 min
Total time: 18min
Ingredients
- 1/2 onion chopped
- 1/2 Tomato chopped
- 1/4 cup chopped Cauliflower
- 1/4 cup chopped cabbage, peas
- 1/2 cup chopped potato
- 1/4 cup chopped carrots
- 1/4 cup beans
- 1/2 tsp Turmeric powder
- 1/2 tsp Maggie masala
- 1/2 tsp coriander powder
- 4-5 garlic cloves
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds
- A pinch of asafoetida
- 3 tbsp oil
- 1/2 cup rice
- 1/2 cup moong or masoor dal
- 2 cup water
- Salt as per the taste
Instructions
- Take a pressure cooker, add 3 tsp of oil.
- Add cumin seeds, mustard seeds. Wait until crackling sound is heard.
- Add asafoetida. Add chopped onion, chopped garlic. Cook until it turns golden brown.
- Add chopped tomatoes, and all the chopped vegetables, salt. Cook by covering the lid for 2- minutes.
- Add coriander powder, turmeric powder and Maggie masala, stir the mixture.
- Add washed rice and dal, mix the ingredients well. Add water as per the need of consistency of khichdi. I am adding here 2 cups of water.
- Take 2 whistles on high flame and 1 whistle on medium flame.
- Serve hot with pudina or coriander leaves topping along with 1 tbsp of ghee.
Brown skinned Lentil/Akkha Masoor Curry
Health benefits: Fibers, Vitamins A, K, B, C, E, D, antioxidants, potassium, Folic acid, minerals, iron, proteins.
Preparation time: 8 min
Cooking time:10 min
Total time: 18 min
Ingredients
- 1 cup akkha masoor/brown skinned lentil (Washed and soaked for 2 hours)
- 5 cup Water
- 1 cup mixed vegetables as per individual choice (chopped carrots, beans, peas, cauliflower, capsicum)
- 4-5 garlic cloves,1/2inch ginger
- 1/2 cup of chopped onion.
- 1/2 cup of chopped tomatoes
- 4-5 curry leaves
- 1/2 tsp of cumin seeds, mustard seeds
- A pinch of Asafoetida
- 2tbsp of oil
- Salt as per the taste
Instructions
- In a pan add oil. Add mustard and cumin seeds. Allow them to crackle. Then add asafoetida and curry leaves.
- Add chopped onion, crushed garlic. Fry until it turns golden brown.
- Then add chopped tomatoes, all the chopped vegetables along with salt. Cover with lid for 2-3 minutes.
- Add soaked akkha masoor, turmeric powder, coriander powder and stir the mixture.
- Finally add water. Take 2 whistles on high flame. Serve hot along with bajra roti or rice.
Nagli/ Ragi flour porridge
Health benefits: Fibers, sucrose, minerals, essential oil, antioxidants.
Preparation time: 4 min
Cooking time: 8 min
Total time: 12 min
Ingredients
- ¼ cup Nagli flour
- 2tsp jaggery powder
- A pinch of salt
- A pinch of cardamom powder
- ½ tsp ghee
- ½ cup water
- ¼ tsp oil
- ¼ tsp cumin seeds
Instructions
- Roast Nagli flour in a pan til it gives a nice fragrance.
- Take off into a plate.
- Add the oil in a pan. Add cumin seeds. Wait until a crackling sound is heard.
- Add water and jaggery powder. Let it boil for a while.
- Mix some water into a plate containing a roasted nagli flour, make a smooth, watery paste. Add this paste into a pan slowly.
- Cook it for 3minutes.Add salt and cardamom powder. Take off into a nice bowl. Serve hot with ghee topping.
6. Jowar Thalipeeth/ Paratha
Health Benefits: Proteins, Fibers, Vitamin B6 (pyridoxine),manganese, vitamin C, selenium minerals, including potassium phosphorous, iron ,copper ,calcium.
Preparation time:8 min
Cooking time: 5 min
Total time: 13 min
Ingredients
- ½ cup jowar flour
- 2-3 garlic cloves
- ½ tsp cumin powder
- ¼ tsp turmeric powder
- ¼ tsp carom seeds
- ¼ tsp sesame seeds
- ½ chopped onion
- Chopped coriander leaves
- 1tsp oil
- Salt to taste
- Water as needed for making soft dough
Instructions
- Take jowar flour in a flat plate. Add carom seeds, sesame seeds, cumin powder, crushed garlic, turmeric powder, oil, salt and water.
- Kneed the dough, and cover it for 1 minute.
- Squat the dough on a cotton wet cloth on a flat plate in a round shape. Thalipeeth is done.
- Heat a pan and cook this Thalipeeth both sides. Sprinkle some oil while roasting it on a pan.
- Serve hot with pudina chutney or coconut chutney.
Green Gram/ Mung bean/Moong curry
Health Benefits: Magnesium, Potassium, Fibers, antioxidants, Vitamin A,C,K,B6, potassium, folate, Calcium, copper.
Preparation time:5 min
Cooking time: 7 min
Total time :12 min
Ingredients
- ½ cup Moong(Soaked overnight)
- ½ chopped onion
- ½ chopped tomatoes
- 2-3 garlic cloves
- tsp mustard and cumin seeds
- A pinch of asafoetida
- ¼ tsp turmeric powder
- ¼ tsp coriander powder
- 1 cup Water
- 2-3 tsp oil
- Salt as per taste
- Fresh Coriander leaves for topping
Instructions
- In a pressure cooker add oil. Add cumin seeds, mustard seeds. Wait until crackling sound is heard.
- Add crushed garlic cloves, chopped onion, tomatoes and asafoetida.
- Add veggies of your choice and Salt. Cover with the lid for a minute .
- Add moong (with all the water drained), turmeric powder, coriander powder. Stir the mixture nicely.
- Add water. Cook until 1 whistle on a high flame.
- Garnish with coriander leaves and serve hot.
Vegetable moong dal soup
Health Benefits: Minerals (potassium, iron, calcium), Vit A, B, C, E, Proteins, Fibers, zinc, antioxidants, Folate.
Preparation time: 8 min
Cooking time: 10 min
Total time: 18 min
Ingredients
- ½ cup Moong dal
- ¼ cup carrots, green peas
- ¼ cup beans
- ¼ cup chopped tomatoes.
- 3-4 spinach leaves
- 2-3 garlic cloves.
- ¼ tsp cumin and mustard seeds
- A pinch of asafoetida
- 2 tsp oil
- ¼ tsp turmeric powder
- tsp of coriander powder
- A pinch of Everest Sambar masala
- A pinch of asafoetida
- Salt to taste
- 1 cup water
Instructions
- In a pressure cooker, add dal, all veggies, garlic cloves, salt , turmeric and coriander and Sambar masala powder.
- Add salt and water. Take 1 whistle on high flame and another whistle on a medium flame.
- In a frying pan add some oil. Add cumin, mustard seeds. Wait until crackling sound is heard.
- Mash the veggies and add cooked moong dal in this frying pan.
- Adjust the consistency by adding enough water. Serve hot with coriander leaves topping.
References:
https://thebellyrulesthemind.net/green-moong-dal-recipe/