Mere ghar ke paas wali park mein jab bhi shaam ko jaati hun, ek cheez common dikhti hain: har mummy ya papa ke haath mein ya toh chips ka packet hain, ya phir koi aur junk. Bachche toh khush, par mummy-papa ke chehre pe likha hain “kya karein, yeh hi khata hain.” Sunke ajeeb lagta hain, kyunki asli baat toh yeh hain ki bachche waise hi khana pasand karte hain jaisa unki tongue ne pehli baar “wow” bola. Agar usi time pe healthy option diya jaaye, toh woh bhi utna hi “wow” bolenge. Bas trick hain pehle attempt mein taste ka dhoka.
Main khud do chhote bachchon ki maa hun, aur kitchen mein mera rule simple hain: jo bhi banao, uska first bite mujhe khud karna padega. Agar meri aankh band hokar “hmmm” nahi nikla, plate wapas. Isi trial-and-error mein pichhle paanch saal mein kuchh recipes aisi nikli hain jo ghar pe “favourite” tag lekar permanent ho gayi hain. Aaj wahi list share kar rahi hun—top 10 healthy and favourite kids’ food and meals—jo na sirf nutrition se bhari hain, balki school tiffin se lekar birthday party tak chalti hain. Kahin google ki copy-paste nahin, apne ghar ke tested jugaad hain.
Palak-cheese mini idli
Idli batter mein barik kata palak aur ek chutti cheddar mila do. Mini idli stand mein do minute steam, upar se thoda butter-garlic tadka. Colour green isliye pehle bachche ne “Hulk idli” bolke rakha, aur naam stick ho gaya. Protein plus iron, aur cheese ki wajah se calcium bhi. Ketchup bina bhi finish.
Beetroot paneer wrap
Beet grate karke soft dough banao, phir paneer bhurji roll bhar do. Roti pink hoti hain, isliye unicorn wrap bolte hain. Tiffin mein thandi bhi tasty lagti hain. Maine dekha hain ki agar wrap foil mein achhe se band ho, toh recess ke baad bhi shape bigadta nahin.
Sweet-potato tikki air-fry
Shakarkandi ko ubal ke mash, thoda roasted peanut powder, ajwain, namak. Coating ke liye rava, air-fryer mein 12 minute. Outside crisp, inside meetha. Chutney ya hung-curd dip ke saath. Beta sugar-rush ke bina sweet craving khatam karta hain.
Moong dal chilla pizza
Moong dal soak, grind, aur spread jaise dosa. Upar pizza sauce nahin, homemade tomato salsa. Cheese thoda-kam, sweet corn, capsicum. Fold karke triangle cut, finger food ban jaata hain. Dal ka protein, sabzi ka fibre, pizza ka feel—teeno ek plate mein.
Mango oats smoothie bowl
Garmi ke din. Frozen mango chunks, dahi, roasted oats, ek date. Blender mein 30 second. Bowl mein pour karke upar se kiwi ya choco chips ka smiley face. Breakfast ya 4 pm hunger—donon mein fit. Oats ka soluble fibre constipation ko door rakhta hain, mango ka seasonal vitamin A eye health ke liye.
Mixed millet noodles
Market mein millet noodles milte hain, but main ghar pe banati hun: ragi+bajra flour se dough, seviyan press se noodle shape, two-minute boil. Stir-fry with carrot, beans, egg. Colour dull lagta hain, isliye plate mein tomato ketchup ka heart draw kar deti hun. Noodles ka comfort, millets ka slow-release energy—no 11 am crash.
Chickpea avocado sandwich
Boiled chickpea mash, ripe avocado, lime, black salt. Brown bread corners kaat ke triangle. Mid-week lunchbox star. Healthy fats plus plant protein, aur bread ko bhi bachcha khushi se kha jaata hain kyunki green paste dikhke “Shrek sandwich” bolta hain.
Carrot-zucchini muffin
No refined sugar. Gud powder, grated carrot-zucchini, whole-wheat, olive oil. Cupcake liner mein bake, upar se thoda cream-cheese frosting bina colour. Muffin lagega, par veggie serving bhi ho jaayegi. Birthday party mein serve kiya toh parents ne recipe maangi, bachchon ko pata bhi nahin chala.
Turmeric chicken popcorn
Boneless thigh cubes, haldi-pepper marinade, coated with crushed cornflakes, air-fry. Colour golden, shape popcorn jaisa. Ketchup ke bina bhi jaan le jaati hain. Turmeric anti-inflammatory, chicken first-class protein. Weekend movie night ka substitute.
Overnight chia kheer
Chia seeds+doodh+elaichi+thoda honey, fridge mein rakh do. Subah nikal ke upar se grated apple. Texture cool, taste subtle. Jagah-jagah se “yeh kya danedaar?” poochhte hain, lekin do bite baad bowl khali. Omega-3 plus calcium, aur garmi mein chilled dessert feel.
Ab kuchh ground rules jo maine seekhe:
- Colour game strong rakho. Green, pink, yellow—bachche pehle aankh se khate hain.
- Texture soft-to-crisp ratio maintain karo. Pure soft bore, pure crunch gum.
- Namak kam, herbs zyada. Ajwain, basil, cinnamon jaise friendly flavours.
- Involvement bhi healthy khana badhaata hain. Mera chota wala spinach tear karta hain, phir bolta hain “maine banaya.” Ownership ka taste alag hota hain.
- Portion size: bachche ka fist size yaad rakho, zyada bhar diya toh rejection sure.
- Repeat rule: kuchh cheezon ko seven times offer karo before “nope” maano. Research bolta hain taste buds train ho jaate hain.
Kahin na kahin suna hoga “healthy means bland.” Galat. Healthy ka matlab bas minimally processed. Masala dal do, butter thoda kam. Cheese use karo, par grate karke sprinkle—pizza jaisa visual milega, quantity half.
School teachers
bhi batati hain ki jab bachcha tiffin khola, pehle woh dekhta hain “kya alag hain.” Agar alag hain, toh share karta hain, aur khud bhi khaata hain. Aapka bachcha agar tiffin wapas le aata hain, toh possibility hain ki look ya smell mein kuchh off tha. Thoda sa experiment, thoda sa presentation—farak dikhega.
Mummy-log poochhti hain, “Itna time kaun de?” Sach bolun, jo time aap noodles boil karne mein dete ho, utna hi time moong dal soak karne mein bhi hain. Bas planning. Raat ko dal bhigo do, subah 5 minute blending. Sunday batch banao, freeze karo, weekday thaw. Shortcut bilkul lo, bas nutrition mat chhodo.
Aur haan, kabhi-kabhar junk bhi chalta hain. Jab pure week balanced gaya, toh birthday party mein chips enjoy karne do. Guilt-free zone. Kyunki agar aap hi stress mein rahenge, toh bachche bhi food ko enemy samjhenge. Relationship with food healthy rakho, bas automatic portion control ho jaata hain.
Toh yeh thi meri personal top 10 list. Aap try karo, tweak karo, apne bachche ka naam add karo. Aur agar koi recipe fail bhi jaaye, toh yaad rakho: kal naya din, naya jugaad. Healthy khana boring nahin, bas thoda sa creative twist maangta hain. Bas kitchen mein ghuso, aur “Hulk idli” ka first bite khud lo—agar aapki aankh band hokar smile kar de, samjho jackpot.
FAQs – jo mummy WhatsApp group mein poochhti hain, main yahan chipka deti hun, taaki repeat type na karna pade
A: Ek chutki grated cheese 5 g hi hoti hain, 20 calorie. Protein-calcium ka shot mil jata hain. Quantity pakad ke rakho, BMI nahin kharab hoga.
A: Brush oil thoda extra do, pre-heat mat bhoolo. Agar phir bhi sukhi lage, batter mein ek chammach dahi ya mashed banana daalo—moisture lock ho jaata hain.
A: Batter fridge mein 24 hour chalta hain, par jaada sour ho jaata hain. Best hain subah fresh grind, 5 minute ka kaam hain.
A: Gloves pehno ya phir beet boil karke puree banao—colour same, mess half.
A: Foil mein wrap karke aluminium layer rakho, upar se thin kitchen towel—lunch break tak temp maintain rehta hain. Thanda bhi tasty hain, par agar doubt ho toh hung-curd layer thick rakho, dry nahin lagega.
A: Start ½ chammach se karo, gradually badhao. Pani ratio 1:4 rakho, seeds ache se bloom hone do. Agar phir bhi issue, basil seeds try karo—same look, gentler tummy.
A: Mat bolo “spinach hain,” bol do “Hulk powder.” Naming trick 70 % kaam kar deti hain. Still reject kare toh puree tomato sauce ya dosa batter mein mix kar do—colour chhup jaata hain.
FAQs Part 2
A: Seviyan press ya chakli maker ka thin attachment kaam chala lega. Time zyada lagega, so weekend batch banake sun-dry kar do—store one month.
A: Frozen mango use karo, dahi cold nahin room temp. Thoda dry ginger powder chidak do—balances cooling effect. Still worried? Banana-mango swap kar lo.
A: 5-6 hour max. Ice pack sath rakho, ya insulated bag lo. Anything with paneer/chicken—agar ambient temp 35 °C plus ho, toh skip karo, parboiled mix veg pulao type safe rehta hain.
A: Under-one-year wale ko honey bilkul nahin. Bade bachchon ke liye honey 1 tsp = 4 g sugar hi hain, so count karo. Stevia drops pinch-basis chalte hain, but taste metallic lag sakta hain. Personal choice: dates puree—fibre ke saath meetha.
A: Most vitamins freeze-thaw survive kartey hain, except slight vitamin C loss. Matlab week bhar ke liye okay, beyond that texture suffers. Label karo date likho, FIFO follow karo—first-in, first-out.
A: Presentation game strong rakho—mini muffin, colourful fruit wand, cheese star cut-outs. Log secretly thank you bolte hain kyunki unke bachche bhi junk overdose se bach jaate hain. Confidence se serve karo, taste hi last memory hain.
Aur kuch poochhna ho toh comment box khula hain, ya phir WhatsApp pe forward kar dena—jawab yahin milega, par emoji ke bina, promise.
