Healthy Childhood & Teen Recipes for Growth and Energy

Women’s Life Stage Kitchen - Series 1

 Childhood & Teen

1. Calcium and Energy: Ragi Banana Porridge.

Ingredients:

• Ragi flour – 1 tbsp
• Ripe banana – 1 (mashed)
• Water / milk – 1 cup
• Palm jaggery – 1 tsp
• Cardamom powder – a pinch

Preparation:

1. Set ragi flour along with water (no lumps).
2. Cook in low flame stirring continuously.
3. Add banana which has been mashed and jaggery.
4. Cook till thick. Add cardamom.
5. Serve warm.

2.Vegetable Peanut Sundal (Protein & Iron)

Ingredients:

• Boiled peanuts – 1 cup
• Onion – 1 small (optional)
• Grated coconut – 2 tbsp
• Mustard seeds – ½ tsp
• Curry leaves – few
• Turmeric – a pinch
• Salt – as needed

Preparation:

1. Splutter mustard seeds with heat oil.
2. Add turmeric, curry leaves, onion.
3. Add peanuts and salt. Mix well.
4. Switch off flame, add coconut.
5. Serve as snack or lunch side.

3. Spinach Dal (Iron Booster)

Ingredients:

• Toor dal – ½ cup
• Spinach – 1 cup (chopped)
• Tomato – 1 small
• Garlic – 2 cloves
• Cumin seeds – ½ tsp
• Turmeric – ¼ tsp
• Salt – as needed

Preparation:

1. Spinach, tomato and turmeric pressure cooked dal.
2. Mash well.
3. Heat oil, add cumin & garlic.
4. Pour into dal, add salt.
5. Serve with rice or chapati.

4. Vegetable Wheat Dosa (Energy and Fiber).

Ingredients:

• Wheat flour – 1 cup
• Grated carrot – 2 tbsp
• Onion – 1 tbsp (optional)
• Cumin seeds – ½ tsp
• Salt – as needed
• Water – to make batter

Preparation:

1. Add water (thin butter) to all the ingredients.
2. Heat dosa pan, pour batter.
3. While drizzling oil, cook until crisp.
4. Serve with chutney.

5. Dates and Nuts Ladoo Healthy Sweet.

Ingredients:

• Dates – 1 cup (seedless)
• Almonds – 10
• Cashews – 10
• Ghee – 1 tsp

Preparation:

1. Dry roast nuts and crush.
2. Heat ghee, add chopped dates.
3. Mash till soft.
4. Add nuts, mix well.
5. Make small ladoos when warm.