NUTRIFYNUTRIFY

By Priya Kathpal

To Pizza or Not? ;)

A slice of pizza can go upto 285 calories or even more depending on if you’ve caved in for that extra cheese bit ūüėÄ or a little less if the toppings are only veg. But lets be honest who doesn’t like a pizza ?? Though¬†the guilt of having the refined flour base and so much cheese hardly lets one enjoy a piece at ‘peace’. This exactly is the issue with a usual pizza – refined flour and not so healthy toppings not the calories per se. If the same calories come from healthy sources they will hardly do any harm to you.

Here’s something that everyone at home can enjoy not just 1 piece but a complete meal along with this tempting summer drink. This will need a bit of effort and time but the results are yumm yum yummm and guilt free ūüėõ

What I used – Earthspired Healthy High Protein Flour

1 cup of flour

1 1/2 tsp of yeast

2 tsp oil

1 tsp sugar

a pinch of salt

water as required

  1. Combine 2 tsp warm water and 1/4 tsp sugar. Add yeast and mix well. Keep aside for 2 minutes

2. Make dough with flour, sugar, salt, oil and the yeast mixture. Prove it for 20 minutes in a warm place by keeping it covered with a moist cloth.

3. Press the dough and divide into 2 portions. Roll each into rounds, prick each circle evenly using a fork. Place them on greased baking tray and bake in preheated oven at 180*C for 8 minutes.

4. Remove and spread desired sauce and toppings and cheese. Bake again till cheese melts. Serve hot.

Suggested SauceHome made Pumpkin sauce¬†(All you need to do is take some chopped pumpkin, garlic and onion. Saute them in some olive oil, blend with some milk, add seasoning and voila!!! Done ūüôā

Suggested toppings –¬†Tomatoes, onions, red, yellow, green bell peppers,¬†mushrooms, olives, cottage cheese, precooked chicken or meat

Suggested Cheese – Use only¬†mozzarella,¬†don’t use a blend. This will keep your¬†pizza relatively healthy

You can use a variety of veggies to make sauce more healthy. Like adding some spinach puree, adding carrots etc.

Now ditch that soda and make an awesome watermelon summer drink to go along with this pizza

  • 6 cups cubed seedless watermelon , chilled (2 lbs after peeling)*
  • 4 cups cold water
  • 3/4 cup fresh strained lemon juice , chilled
  • Honey if you need extra sweet ( I avoid this too, especially if the watermelon is sweet enough)
  • Ice and fresh mint for serving

Instructions

  1. Add watermelon to a blender and pulse until well pureed (there should be about 4 cups).
  2. In a large pitcher whisk together water, lemon juice and sugar until sugar has dissolved. Stir in pureed watermelon. Stir in ice and mint (alternately add ice and mint directly to individual cups and pour lemonade over). Store in refrigerator.

This meal combo is a total winner over a weekend when you don’t want to spend time in kitchen but enjoy the meal with family. Absolutely healthy for kids too…What more could you ask for?? Enjoy and tell me how it was.

 

By Priya Kathpal

10 Foods Your Child Must Have Every Day

Roshini, a mother to two children, a boy and a girl, spared no effort in ensuring that she provided her children with a nutritious and well-balanced diet. However, she was distressed by the fact that while her eight-year-old son used to relish the food she prepared, her one-year-old daughter often fell ill. She couldn’t quite understand the reasons that made her daughter fall sick with such alarming frequency.

It was a visit to the family doctor which helped unravel the mystery behind her daughter health concerns. The doctor explained to her that certain foods work best for specific age groups. Most of the time, the food that a primary schooler consumes is not the best choice for an infant, whose digestive system is still developing.

Armed with this knowledge, Roshini began preparing a different diet for her daughter and, in due course, the results started to show.

If you also have children who are separated by a few years, don’t make the mistake that Roshini did. Remember, there is a specific set of food items that children of each age group should consume.

This article looks at 10 food items that infants, preschoolers, primary schoolers and preteens must have to lead a healthy life.

10 foods an infant must have:

Up to the age of six months, the best food for an infant is mother’s milk. Some of the foods discussed below are those that infants have when they are introduced to solids. The list also has a combination of foods that both vegetarians and non-vegetarians can have.

 

  1. Breastmilk: It is the complete food for infants and their primary source of nutrition till the age of 1 year. Complement breastmilk with good choices of solids to achieve a perfect balance of nutrients. During the 6 months to 1-year period, solid foods are necessary for the infant to help her explore taste and texture. Offer the baby various foods and continue to do so till the baby is comfortable with what he eats. If he shows disinterest, do not try to force feed. Let your baby decide the quantity of food.
  2. Cereals: Rice, broken wheat and semolina are some examples of cereals that are easy to digest sources of much-needed energy. They also make great combinations with other food items.
  3. Sweet potatoes: Are rich in beta-carotene which provides Vitamin A to the body. This is crucial for healthy vision, skin and fighting infections in your infant. Also, preparations made from sweet potatoes have a baby-friendly texture.
  4. Yogurt: Plain yogurt is a great source of calcium, phosphorous and proteins for infants, which are important for strong and healthy bones and teeth. Also, the good bacteria in yogurt helps keep a baby’s gut healthy.
  5. Chicken: Contains iron, one of the most important nutrients that babies are found to be deficient in. It also contains Vitamin B6 that helps release energy. Ideally, boiled chicken shredded into small pieces can be given to infants.
    For those who are vegetarians, chicken can always be substituted with equally nutritious sources like tofu, mushrooms, eggplant, lentils, etc.
  6. Avocados: Mild in taste, buttery in nature and filled with healthy fats, avocados are ideal for the development of the brain. They also help infants to gain weight.
  7. Bananas: Rich in carbohydrate and fibre, bananas are easy to carry and convenient food for every infant. It keeps the baby full for a longer time too.
  8. Nuts and dry fruits: These are concentrated sources of energy, being full of minerals and natural sweeteners. They also contain healthy fats.
  9. Prunes: Babies often suffer from constipation when transitioning to solids. Prunes are a natural remedy for constipation and, as a bonus, provide other nutrients as well.
  10. Eggs: Rich in proteins, fat-soluble vitamins, choline and B12, eggs are important for brain health. They are perfect infant food. However, it is advisable to conduct an allergy test on your baby when you offer her egg for the first time. If there is a history of egg allergy in your family, you can delay introducing eggs.

10 foods a preschooler must have:

At this stage, the food items you give your child should be categorised keeping in mind the nutrients they provide.

 

  1. Oats: Preschoolers are full of energy and a diet rich in nutrients should complement this. Oats provide the much-needed slow-digesting carbohydrates and fibre. Around 30 g of oats a day is ideal.
  2. Fruits: They are a great source of vitamins, especially the yellow-orange ones that give a good dose of Vitamin C and natural sugars, which are a must to keep the immunity bar up. Two fruits per day should be your preschooler’s target.
  3. Milk and dairy products: Rich in protein, Calcium and Vitamin A, a serving of 400 ml per day in the form of milk/yogurt/cottage cheese or cheese would be enough.
  4. Fish: Salmon and other local varieties are great sources of healthy fats ideal for brain development. Just make sure to pick ones that are low in mercury. A serving of 50 g per day is enough for your preschooler.
  5. Lentils and beans: These are rich in fibre and protein, and consuming around 20 g every day in the form of sprouts would be great for the health the digestive system of your preschooler.
  6. Greens: Green vegetables are full of folate and antioxidants. Try and pack them in sandwiches or wraps to make them more appealing to preschoolers.
  7. Nuts and seeds: They boost the health of the nervous system by providing essential fats and are great to carry as a snack. Around half a handful of nuts is enough for a day.
  8. Water: Most kids do not end up having as much water as their body needs. So, even mild dehydration can cause major problems. Consuming 750 ml per day of various fluids should be the benchmark.
  9. Broccoli: A perfect food for eye health, broccoli can also reduce the cell damage in your preschooler body. Try to include one serving per day in your preschooler’s diet.
  10. Tofu: It is rich in calcium, iron, B vitamins and protein. What more could you ask for in a humble food like tofu? One serving every few days is enough.
This article was first published here https://www.parentcircle.com/article/10-foods-your-child-must-have-every-day/
To Pizza or Not? ;)
10 Foods Your Child Must Have Every Day