Food and Nutrition

Boost your child's calcium intake with these easy recipes

Priya Mankotia
3 to 7 years

Created by Priya Mankotia
Updated on Sep 30, 2017

Boost your childs calcium intake with these easy recipes

As a mother you know that calcium is crucial for your child’s good health and development. It is vital for building strong bones and teeth, promoting nerve and muscle function, helping blood clot, and activating the enzymes that convert food into energy. About 99 percent of the body's calcium is stored in the teeth and bones. And because children are in their growing stage , they need a steady supply of calcium to support healthy growth.

How Much Calcium Does Your Child Need?

Ages 1 to 3 years: 700 milligrams (mg) per day

Ages 4 to 8 years: 1,000 mg per day

Your child doesn't have to get the recommended amount of calcium every day. Instead, aim for that amount as an average over the course of a few days or a week. Sharing some few calcium rich recipes which your child will like-

Quick And Delicious Recipe Of Flax Seed Raita

Ingredients For Flax Seed Raita

  1. 1 cup thickly grated bottle gourd (doodhi / lauki)
  2. 1 cup fresh beaten low-fat curds (dahi)
  3. 1/2 cup finely chopped mint leaves (phudina)leaves
  4. 1/4 tsp roasted cumin seeds (jeera)
  5. 1/4 tsp black salt (sanchal)
  6. 1/2 tsp sugar
  7. 1 1/2 tbsp roasted and coarsely ground flax seeds
  8. salt to taste

Method To Prepare Flax Seed Raita

  1. Combine the bottle gourd with ¼ cup of water in a deep pan and mix well
  2. Cover and cook on a medium flame for 4 to 5 minutes or till all the water evaporates
  3. Keep aside to cool
  4. Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well
  5. Refrigerate for at least 1 hour
  6. Serve chilled

Handy tip: Blend 1½ tbsp of flax seeds in a mixer to get 2 tbsp of flax seeds powder

Yummy Recipe Of Cheesy Pasta with Vegetables

Ingredients For Cheesy Pasta With Vegetables Sauce

  1. 2 tbsp grated processed cheese
  2. 1 tsp oil
  3. 2 tsp finely chopped garlic (lehsun)
  4. 1/2 cup finely chopped onions
  5. 1/4 cup boiled sweet corn kernels (makai ke dane)
  6. 1/4 cup thinly sliced capsicum
  7. 1/4 cup blanched broccoli florets
  8. 1/4 cup grated carrot
  9. 1 tsp cornflour dissolved in 1/2 cup cold milk
  10. salt to taste
  11. freshly ground black pepper (kalimirch) to taste

Ingredients For The Pasta

  1. 1 cup cooked whole wheat pasta
  2. 1/2 tsp oil
  3. 1 tsp finely chopped garlic (lehsun)
  4. 1/4 tsp dry red chilli flakes (paprika)

Method To Prepare Cheesy Pasta With Vegetables’ Sauce

  1. Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes
  2. Add the sweet corn, capsicum, broccoli and carrots and sauté on a medium flame for a few seconds
  3. Add the cornflour-milk mixture, salt and cheese and cook on a medium flame for 2 to 3 minutes, while stirring continuously
  4. Add the pepper and mix well
  5. Keep aside

Method To Prepare The Pasta

  1. Heat the oil in a broad non-stick pan, add the garlic and chilli flakes and sauté on a medium flame for a few seconds
  2. Add the pasta, mix well and sauté on a medium flame for another 1 to 2 minutes
  3. Keep aside
  4. Just before serving, reheat the prepared sauce on a medium flame fo 1 to 2 minutes
  5. Add the pasta, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally
  6. Serve Immediately

Masoor Tikki with Curd Dip

Ingredients For Masoor Tikki with Curd Dip

  1. 1/2 cup masoor dal (split red lentil)
  2. 1/4 cup grated low-fat paneer
  3. 1/4 cup finely chopped onions
  4. 2 tbsp finely chopped coriander (dhania)
  5. 1/2 tsp lemon juice
  6. 1 tsp green chilli paste
  7. 2 whole wheat bread slices , crumbled
  8. salt to taste
  9. 1 3/4 tsp oil for greasing and cooking

Ingredients For The Curd Dip

  1. 1/2 cup fresh thick low-fat curd (dahi)
  2. 1/4 cup finely chopped cucumber
  3. 2 tbsp finely chopped mint leaves (phudina)
  4. 1/2 tsp cumin seeds (jeera) powder
  5. salt to taste

Method To Prepare Masoor Tikki with Curd Dip

  1. Soak the masoor dal in enough water in a deep bowl for 2 hours and drain well
  2. Combine the masoor dal, salt and 1 cup of water in a broad non-stick pan and mix well
  3. Cover with a lid and cook on a medium flame for 8 to 10 minutes or till the dal is tender, while stirring occasionally
  4. Allow the dal to cool slightly and blend in a mixer to a coarse paste
  5. Combine all the ingredients, including the masoor dal mixture, in a deep bowl and mix well
  6. Divide the mixture into 12 equal portions and shape each portion into a flat round tikki
  7. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil
  8. Cook each tikki on a slow flame till they turn crisp and golden brown in colour from both the sides
  9. Serve immediately

Carrot Beetroot Parsley and Celery Juice

Ingredients For Carrot Beetroot Parsley and Celery Juice

  1. 1 1/2 cups carrot cubes (unpeeled)
  2. 1 1/2 cups beetroot cubes
  3. 2 tbsp chopped parsley
  4. 2 tbsp chopped celery
  5. crushed ice for serving

Method To Prepare Carrot Beetroot Parsley and Celery Juice

  1. Add the carrot cubes, beetroot cubes, parsley and celery a few at a time in the chopper
  2. Add some crushed ice in 2 individual glasses and pour equal quantities of the juice over it
  3. Serve immediately
  4. Did you like the recipes shared here? Do share your views and feedback with us in the comments section below, as we would love to hear from you.

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| Sep 30, 2017

very interesting recipes which would definitely please tatse buds of munchkins and would also ensure Calcium daily intake requirements of children are met with.. would definitely try all of these. thanks for sharing Priya Mankotia

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