Ensure Your Child is Getting Adequate Nutrition: 8 Tasty Recipes for Healthy Lunches for Kids That Guarantee an Empty Lunch Box or Clean Plate!

Source jagwire.augusta.edu

14/07/2020 Newest

All parents cross that bridge in their lifetime when their children refuse to eat anything they put in their lunch boxes. If you are also facing the same problem and concerned about whether your child is getting adequate nutrition, its time to introduce taste and health into their lunches. Check out these healthy lunches for kids that are great for a lunch box or to be eaten at home.

Table of contents

The Importance Of Eating A Healthy Lunch
5 Healthy Lunches That You Can Make For Your Kids
Healthy After-School Snacks For Kids

The Importance Of Eating A Healthy Lunch

They Gain Weight If They Skip It

Source www.indiatoday.in

In case you have children who are facing some kind of obesity, your first step probably is making a strict diet for your kids and making them follow it. This diet probably won't include a lunch, instead just a few snacks. In case this is true for your situation, you need to read on.

So, when your kids do not eat their lunch, instead of losing weight, they gain more of it. Why? Because, when you make them skip lunch, your kids will probably start eating snacks after every hour or two, which will add more calories than the lunch would. Furthermore, even if this does not add calories, these snacks will include unhealthy fats which will make your children lose their health and make them look fat because of their lose skin caused by these.

The Weight Control Information Network has made various researches that have proven that the people, especially teenagers, who do not eat proper lunch gain even more weight instead of losing it. It is so because, then, they tend to eat a heavy dinner, causing them to overheat, and hence making them look even fatter.

It Re-Energizes their Metabolism While Also Increasing Their Blood Sugar Levels

Source www.activelifemovement.org

Eating a healthy and nutritious lunch has many benefits for kids. For instance, having a meal some hours after breakfast, known as lunch, will help to re-energize your kid's body, and therefore, allow him to perform longer, and harder tasks. This is really important because kids, especially the younger ones, are usually very active and require lots of energy. So, even if you make them a very light meal with very few calories, their energy levels will be renewed.

Furthermore, it will increase their blood sugar levels, and so, it is best if your children have sugar problems. This will also help them to concentrate more on a particular task or thing and will increase their focus. This way, their academics will also improve a lot. It will also refresh their body and mind, hence having a positive effect on their attitude.

In addition to that, eating a proper lunch will help to keep their metabolism active, and will help them to easily breathe, digest, think, keep warm in the cold and stay cool in the heat. Therefore, you are suggested to daily give your children a nice meal for lunch. However, if you starve them for longer periods of time, between breakfast and dinner, all this will be the opposite and have bad effect on their health.

5 Healthy Lunches That You Can Make For Your Kids

Punjabi Paneer Paratha Recipe

Source www.sailusfood.com

Punjabi Paneer Parathas are one of the most nutritious and liked recipes in the whole of India. As the name suggests, these parathas are stuffed with either homemade paneer or the paneer bought from the store.

Ingredients

Three-fourth of a cup whole wheat flour
Three-fourth of a cup plain flour
Two teaspoons of oil
Some salt (for the dough of the paneer parathas)
One and a half cup grated paneer
Two tablespoons of finely chopped coriander leaves
Two teaspoons of green chili (finely chopped)
Half teaspoon of dried mango powder
About a half teaspoon chili powder (for the stuffing).

How to make

You first need to mix all the ingredients for the dough, in a bowl, and knead them, making a soft and smooth dough before setting it aside.
Next, mix all the stuffing ingredients well together to form a nice mixture ready to be stuffed.
Divided the dough and stuffing into five parts.
Later, take out the first portion of the dough make a ball before pressing it flat and putting some stuffing over it.
Put the dough around the stuffing and form a ball before pressing it again till it becomes as thin as you want it to be.
While doing this, place some ghee on the Tawa pan and heat it up before placing the pressed and stuffed dough on it and cooking it over medium heat.
Change its sides as need and repeat with the other portions before putting them on a platter and serving.

Orange Chicken Recipe

Source www.delish.com

If you want to make a Chinese dish for your kids that is simple yet delicious, there probably isn't a better choice than the orange chicken. It will take only half an hour to make.

Ingredients

Four boneless and skinless breasts made into little pieces
Three whisked eggs
Half cup cornstarch
One-third cup flour
Some oil (chicken)
One cup orange juice
Half cup sugar
Two tablespoons white vinegar
Two tablespoons soy sauce
One-fourth teaspoon ginger
One-fourth teaspoon garlic powder
Half teaspoon red chili flakes
Zest from one orange
One tablespoon cornstarch (sauce)
Some green onions (garnishing).

How to make

Heat sugar, vinegar, juice, ginger, flakes, garlic, and soy sauce for three minutes.
Next, whisk a tablespoon starch and two tablespoon water before adding it to orange sauce and whisking.
Cook for five minutes and remove from heat before adding the zest.
Now, put cornstarch and flour in a dish and add salt before stirring and whisking eggs in another dish.
Afterward, dip the chicken in the eggs and then flour before heating some oil in a pan, at 350 degrees.
Later, cook the chicken pieces one by one for two to three minutes.
After this, put the chicken in the orange sauce and set some sauce aside.
Lastly, put the sauce on the rice, and top it with some chicken and then green onions.

Roasted Poha And Oats Chivda Recipe

Source archanaskitchen.com

The delectable and nutritious Roasted Poha And Oats Chivda Recipe are a great choice for your kids as well.

Ingredients

One and a half cup of beaten rice
Half a cup of quicking cooking rolled oats
Two tablespoons of oil
Two tablespoons of raw peanuts
One tablespoon of roasted chana dal
Half teaspoon of turmeric powder
Half teaspoon of chili powder
One pinch of asafoetida
Three curry leaves
Half tablespoon of powdered sugar
Some salt according to your taste.

How to make

You first need to make oats chivda by mixing the beaten rice and the oats well in a non-stick pan that is broad and roast them for about five to seven minutes, on a medium flame and keep them aside.
Now, heat some oil in the same pan and pour in the peanuts before sauteing for about two minutes on medium heat.
Next, add in the roasted chana and saute for another minute before adding in the chili powder, turmeric powder, curry leaves, and asafoetida and sauteing for some seconds.
Lastly, put in the rice mixture, sugar, and salt, and cook for two minutes after mixing well.
You may serve it right then or store it in an air-tight container.

Kathi Rolls Recipe

Source www.manjulaskitchen.com

The vegetable kathi rolls are the Indian style of vegetable rolls and are extremely easy to make, making them a top choice for lunch.

Ingredients

One full and one-fourth of a cup whole wheat flour
Some salt
depending on your taste
One teaspoon oil
One-third of cup water
One medium potato
One cup mix vegetable
Half teaspoon cumin
Half teaspoon mustard
A pinch asafoetida
One onion
Three-fourth of teaspoon garlic ginger paste
Some coriander powder
Two tablespoons green chutney
A pinch turmeric powder
Two tablespoon coriander leaves
Some red chili powder.

How to make

Add the flour, some water, salt, and oil in a bowl and mix together, forming a dough.
Divide into five parts, and cook it on a Tawa pan, flipping sides when needed.
Heat a pan and add oil before adding onions and salt and sauteing.
Later, fry the paste and put in all vegetables before pouring in the rest of the ingredients.
Saute for a minute before covering and cooking for some time.
Now, pour some chutney, and this mixture equally over the rotis and roll them tightly.
Serve warm with a chutney of your choice.

Masala Pasta Recipe

Source www.archanaskitchen.com

Last but definitely not least, this masala pasta will surely be loved by your children.

Ingredients

Two cups of pasta,
Two tablespoons oil,
Half teaspoon cumin,
Three cloves garlic,
Some salt,
Some red chili powder,
Half teaspoon garam masala,
Half teaspoon methi,
Two tablespoon cream,
One onion,
One cup tomatoes,
Two carrots,
Half cup green peas,
One-fourth of cup capsicum.

How to make

Boil six cups of water and add some salt and pasta to it on medium heat.
Now, drain it and set aside while also saving three tablespoons of this water.
Now, heat some oil and add the cumin before adding the chopped garlic.
Next, fry for two minutes and add onions and fry more.
After this, add in the vegetables and continue for two minutes before adding the mashed tomatoes and salt to it.
After some time, pour in the masala powder, red chili powder, and methi before stir-frying for a minute.
Turn off the heat and add the cream before mixing it well with the pasta and some oil.
Mix well before adding in the coriander leaves and serving hot.

Healthy After-School Snacks For Kids

Fruit And Nut Bars Recipe

Source woodlandfoods.com

This is an extremely healthy snack that contains fruits and nuts only.

Ingredients

One cup pitted dates
One-fourth of a cup almond butter or peanuts
One-fourth of cup honey
One teaspoon filled will vanilla extract of your choice
One cup roughly chopped roasted and unsalted almonds
Half cup rolled oats
One-fourth of a cup pumpkin seeds
Three-fourth of a cup dried fruit of any one type or you can get mixed as well.

How to make

Put a nonstick foil on an eight-inch square pan, with an overhang on all of the sides.
Now chop the dates in a food processor till they form a ball before moving them into a bowl.
Next, heat and melt the honey, peanut butter, and honey in a saucepan while stirring occasionally.
Do this over medium heat and continue till they have been properly mixed which should take just a minute.
Later on, put this into a bowl and mix well before adding the almonds, oats, pumpkin seeds, and dried fruits into it and pressing the mixture after adding it to the prepared pan.
Freeze till it becomes sliceable, or nearly half an hour, and cut into 12 to 13 bars and store in a fridge.

Instant Sweet Paniyaram Recipe

Source cookpad.com

This is a great Indian recipe and will surely satisfy your children's sweet tooth.

Ingredients

A cup full of wheat flour,
A medium to large-sized banana,
Two tablespoons of rice flour,
Two tablespoons of grated coconut,
Half cup grater jaggery, or palm jaggery, or karupatti,
Half cup water,
A pinch of soda,
Two pinches of cardamom powder,
Some more water for the batter.

How to make

For the preparation process of the recipe, you first need to dissolve the jaggery in some warm water and set it aside.
Now, mash the bananas and add the filtered jaggery to it.
Next, add the coconut, the two flours, and the soda into it, before pouring in the water and making a thick batter.
However, make sure that there are no lumps.
After this, grease the pan with some ghee and add some more over it.
Once the ghee warms, pour in the batter, and flip them once the base sets.
Cook until the edges turn golden and serve in a platter.

Aloo Tikki Recipe

Source recipes.timesofindia.com

Aloo tikkis are amazing and nutritious Indian snacks that almost all people adore. So, until and unless your child is allergic to potatoes, you should definitely give these a try.

Ingredients

Four medium-sized potatoes,
One teaspoon ginger paste,
One-third of a teaspoon garam masala,
Half teaspoon chaat masala,
Three-fourth of a teaspoon or half a teaspoon red chili powder,
One tablespoon ghee,
Some finely chopped coriander leaves,
One chopped green chili,
Two tablespoons of cornflour,
Four tablespoons of bread crumbs,
Some salt,
Two tablespoons of cashews,
Some oil for the frying purpose.

How to make

To make the delicious recipe, you will need to boil the potatoes that need to be firm and not soggy and cool them off.
Mash the potatoes and add the coriander, green chilies, the garam masala, ginger paste, salt, red chili powder, and chaat masala to it.
Now, pour the ghee into a Kadai and heat till hot before adding it to the red chili powder.
Next, add the bread crumbs to it and mix it well and form a firm but nonsticky ball.
After that, make even smaller balls of it and flatten them off.
Put some oil in a pan and heat it before adding in the tikkis and changing sides till they are golden.
You can also grill them if you want.
Lastly, remove the oil from it and serve either with chutney or as a patty in a burger.

From our editorial team

Choose from These Healthy Snack Recipes for Kids in 2020

These healthy snack recipes will be a boon for all the parents whose children throw tantrums before eating their lunches. Through these snacks, they can add little nutrition, taste and lots of love to their children's lunch boxes.