Food and Nutrition

Boost Child's Calcium Intake with these Calcium-rich Recipes

Priya Mankotia
3 to 7 years

Created by Priya Mankotia
Updated on Sep 13, 2020

Boost Childs Calcium Intake with these Calcium rich Recipes
Reviewed by Expert panel

As a mother, you know that calcium(so is the calcium-rich foods) 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% 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 Required for Children & Teens?

Calcium is one mineral that is quite important for the growth and development of your child. Due to some reason or the others, this vital mineral doesn’t reach your child’s body in a recommended daily dose. So how do you ensure that your child is getting the recommended dose of calcium from his or her diet?

Child-age(in yrs) Calcium Intake(in mg)
1-3 years 700 mg/day
4-8 years 1,000 mg/day

Calcium-rich Recipes for Your Child

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-

#1. Delicious Recipe Of Flax Seed Raita

Ingredients for Flax Seed Raita -

Flax Seed Raita Ingredients

Thickly Grated Bottle-gourd 1 cup
Fresh beaten Low-fat curds 1 cup
Chopped mint (Pudina) leaves ½ cup
Roasted cumin seeds(Jeera) ¼ tbsp
Black Salt ¼ tbsp
Sugar ½ tbsp
Roasted ground flax seeds ½ tbsp

Method of Preparation:

  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

#2. Yummy Recipe Of Cheesy Pasta with Vegetables

Cheesy Pasta with Vegetables Ingredients:

Cheesy Pasta  Ingredients Quantity
grated processed cheese 2 tbsp
Oil 1 tbsp
Chopped Garlic (lehsun) 2 tbsp
Chopped Onions ½ cup
Boiled sweet corn kernels ¼ cup
Thinly sliced capsicum 1/4 cup
Blanched broccoli florets 1/4 cup
grated carrot 1/4 cup
Cornflour dissolved in 1/2 cup cold milk
  1. tbsp
 Salt as per taste
ground black pepper as per taste

Ingredients For The Pasta:

Pasta Ingredients Quantity
Cooked whole wheat pasta 1/2 cup
Oil 1/2 tbsp
Chopped Garlic (lehsun) 1 tbsp
Dry red chilli flakes 1/4 tbsp

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

#3. 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

#4. 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


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.


This content has been checked & validated by Doctors and Experts of the parentune Expert panel. Our panel consists of Neonatologist, Gynecologist, Peadiatrician, Nutritionist, Child Counselor, Education & Learning Expert, Physiotherapist, Learning disability Expert and Developmental Pead.

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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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| Apr 04, 2018

mast recipe

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| Apr 04, 2018

mast recipe

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| Sep 08, 2020

very lovely recipes. thankx a tone for sharing them.

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| Sep 16, 2020

Very yummy nd healthy recipes

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