Can you transform a lollipop from pure sugar to pure nutrition? You can if you’re a parent, because performing magic tricks is part of what one does! The easy way to do this is to serve healthy mini meals up as kababs, combining a main with a fruit or veg. “Children between 2 and 5 and then adolescents tend to be difficult at this age, when it comes to food. So presentation is important. If they help put it together, they’re also more likely to eat it,” says Neelanjana Singh, consultant dietician at PSRI Hospital, Delhi and author of the books Why Should I Eat Healthy: A-Z of Food and Nutrition Guide and Our Kid Eats Everything.
Falafel and salad sticks with hummus
Chickpeas are a good source of vegetarian protein, have good carbohydrates and roughage.Soak the 1 cup chickpeas overnight. Drain and grind coarsely with 2-3 pods garlic, 1 tsp sesame seeds and 2 tbsp each fresh mint and parsley/coriander. Add 1 tsp lemon juice, seasoning (salt, pepper, chilli powder), 1 tbsp bread crumbs (from wholewheat bread) and 1 onion, finely chopped. Mix well. Shape into 11-12 round flattish balls. Pan-fry for 2-3 minutes on each side or until done. Thread on a stick with lettuce, cherry tomatoes and sliced cucumber. Makes 7-8 skewers. Serve with hummus dip.
Hummus
Soak the 1/3 cup chickpeas overnight. Boil and drain the excess water and keep aside.
Grind the boiled chickpeas with a few teaspoons of reserved chickpea water, 2 tsp olive oil, 1 tsp lemon juice, 1 tsp tahini, until creamy. Serve in a bowl, with drizzled olive oil and a sprinkling of sesame.
Tangy idli lollipops with minty yogurt dip
The rice in idlis, when combined with yoghurt are a good carb-protein mix.Grease the molds of an idli steamer, pour in the prepared idli batter & steam for 7-10 minutes or until done. Unmold & cut the idlis into fingers; set aside. Heat 1 tsp oil in a pan, splutter 1 tsp mustard seeds, add curry leaves and 1/2 tsp turmeric. Add in the idli fingers, sprinkle chaat masala, chili powder and coriander and mix well. Skew a toothpick on each idli finger and serve with minty dip. Makes – 24-30 fingers
Minty yogurt dip
1 ½ cup yogurt
¼ cup soaked chana dal (split chickpeas)
1 green chili (optional)
2tbsp chopped mint leaves
3-4 cloves garlic minced
Salt to taste
Soak ¼ cup chana dal (split chickpea) overnight; grind with 2 tbsp mint leaves, 1 green chili and 3 cloves garlic. Add in 1.5 cup yogurt and salt to taste.
Fruity Peanut Butter sandwich bites
Peanut butter is a good source of protein as well, but avoid buying it – simply make it at home, so you can control the sweetness in it.Spread 2 tbsp peanut butter on 4 slices wholewheat bread. Make 2 sandwiches and cut each into 4 pieces. On 8 skewers, intersperse an apple wedge and a slice of banana with the mini sandwiches. Drizzle some honey over.
