Healthy and quick snacks for kids after school By Pooja Biraia

Given their way, children would love to grow up on a diet of breads, biscuits and junk food which are often addictive and unhealthy. At such times, the challenge for a mother is, how to package healthy and nutritious foods, which kids often tend to avoid, in a sumptuous and tempting way that makes them ask for more and more…

The right time for healthy snacks is often the time after school, in the evenings, when kids are hungry and the body demands energy and nutrition. But if you indulge in preparing exhaustive and tedious varieties, that consume time to prepare, your kid will look for other simpler options like biscuits and wafers. Hence, just like it is important to prepare nutritious snacks, it is also important to do it quickly.

Here we bring to you a list of healthy snacks that hardly consume time to prepare and will keep junk food out of your kid's vocabulary.….

1. Paneer wrap  (Preparation time: 20min)

Ingredients: 100 gms grated paneer; 100 gms boiled French beans and carrots; one cup chopped coriander; one chopped onion; one tsp jeera; juice of one lemon; half tsp red pepperika (red shimla mirch); one tsp extra virgin oil; 100 gms whole wheat flour

Method: Make four rotis from the whole wheat atta. Grate the paneer and add all the ingredients to it besides oil. Sauté it in oil and place it on the roti and roll it. Have it with green chutney. The dough can be prepared the day before. All the ingredients can be chopped the day before.

For the chutney:  (Preparation time: 10 mins)

You can either prepare the chutney with coconut, coriander, peanuts, green chilies, spices, and lime or you can also add onion and tomato in the same, and it would taste all the more good. Grind all the ingredients in a blender and add some water to make the right consistency.

But as coconut is high in saturated fats i.e. bad fats, you can replace it with chana dal or udad dal that are nutritious and healthy.

You must know: As this delicacy contains wheat, paneer and vegetables, it promotes growth and energy.

2. Moong dal chilla (Preparation time: 15 mins)

Ingredients: 1 cup moong dal (split, skinless green gram), 2-3 green chillies, 2-3 spring onions, 2 cloves of garlic finely chopped, 1 small piece of ginger finely chopped or paste, ¼ tsp of hing (asafoetida),
salt to taste.

Method:

1. Wash the moong dal and soak for at least 2 hours – longer if you have the time.
2. Drain the water and grind along with rest of the ingredients.
3. Use water as required – idea is to get a pancake type consistency
4. Heat a non-stick pan and spread just a little oil over it.
5. Keeping the gas on low flame, pour a tablespoon of batter in the centre and then spread the batter outwards in a circular motion into a thin circle.
6. Add just a drop of oil over the chilla and after it turns lightly brown turn it over to cook the other side.

Stuffing
Mash some fresh paneer (take the quantity as per your need) and add salt, lime and chopped fresh coriander to it. (You can even add chopped cabbage and grated carrots to the mixture).

You must know: The 1st chilla takes longer to cook than rest of the chillas. Also, keep the gas on very low flame when pouring the batter – it gives you a better chance to spread the batter and make the chilla thinner. Using a really good non-stick keeps the need for oil very low. One can also use different stuffings to make the chilla much more delicious.

3. Go Fruity (Preparation Time: 20 mins)

Ingredients: Apples cut in cubes, Banana cut in slices, Chikoo cut in cubes, Strawberry / Kiwi, Whipped Fresh Cream (easily available in India), Lemon, Mint leaves,Chocolate sprinkles, Milk, Sugar.

Method: After washing the fruits thoroughly, cut them into cubes (and in slices for bananas). Now mix all the fruit pieces in a huge bowl and add one tablespoon of milk to the mix with a teaspoon of powdered sugar. Now in the bowl full of fruits, add whipped cream as much as you think fit for your child. To garnish, decorate the dish with a mint leaf over the cream and you are set!

You must know: Don't add too many fruits as that will make it soggy. Fruits provide fibre which is a must for growing children and a preparation like this is the only fun way to make you child eat fruits!

4. Milkshakes (Preparation Time: 10 mins) 

• 2 fruits of your choice (Either bananas, chikus or mangoes)

• Milk (quantity that makes up for one glass)

• Vanilla/Chocolate Ice cream (one family pack)

Method: Grind fruit, milk and the ice cream in a blender. Serve it frothing and chilled with four to five ice cubes!

You must know: Milkshakes are an healthier option to soft drinks and other beverages which kids normally tend to consume. Fruit milkshakes provide a child with all the essential dairy nutrients and fibre content. You can treat your kiddo with this mouth-watering preparation twice a month.  

5. Spinach tikki with vegetables (Preparation Time: 30 minutes)

Ingredients: One bunch spinach finely chopped; half grated white radish; one grated carrot; two boiled potatoes; salt to taste; one-two tsp green chillies and ginger paste; quarter cup crushed peanuts, oil (either mustard or olive oil preferably).

Method: Mix grated carrots, raddish and green chillies with boiled potatoes and finely chopped spinach and add the ginger paste to the mixture. Now, make small tikkies (pattices) from the mixture and keep aside. Add a little olive or mustard oil on a pan, and keep it on low flame. The quantity of oil should be such that it is enough for the tikkies to be roasted, until they turn reddish brown

Chutney: (Preparation Time: 10 minutes)

You can either prepare the chutney with coconut, coriander, peanuts, green chilies, spices, and lime or you can also add onion and tomato in the same, and it would taste all the more good. Grind all the ingredients in a blender and add some water to make the right consistency.

But as coconut is high in saturated fats i.e. bad fats, you can replace it with chana dal or udad dal that are nutritious and healthy.

You must know: To save on time, potatoes can be boiled one day before and the vegetables can be cut and kept in the fridge.

6. Masala Idlis

Ingredients: 6-7 idlis; one tomato finely chopped; one cup capsicum finely chopped; one onion finely chopped; one tablespoon pav bhaji masala; salt to taste; one teaspoon chili powder; handful of chopped coriander leaves; one tsp olive oil.

Method: Cut each idli into four pieces. Saute all the vegetables in oil. Add the masala idli and coriander, mix well and serve hot.

You must know: Batter can be made the day before or at best it can be purchased from the market wherein it is being prepared freshly on a continuous basis, especially in Indian cities.

Next time, your kid asks you for vada pav or Maggi, you know what to do!