Mung Bean Sprouts and Spinach Pancake

Mung Bean Sprouts is a super food that have been used for centuries for their nutritional and medical benefits. They are low in calories, have fiber and B vitamins, and deliver a boost of vitamins C and K. This is also anti-aging and good for hair and nail. So enjoy this delicious pancake with family any time of the day.!

Ingredients

1. Mung Bean Sprouts – 2 cups
2. Spinach – 1 cup
3. Carrots – 1 /2 cup
4. Garbanzo Bean Flour  – 5 tbsp
5. Ginger – 1 inch piece
6. Salt – as needed
7. Cayenne Pepper  – As needed
8. Cheese – Optional to make it kid friendly.

Direction

1. You could get the mung bean sprouts from store or make it at home. To make at home, immerse whole green mung in water for 6 hours. Then drain the water out. Sprinkle some drops of water on then beans, and keep it covered. The mung beans begin to sprout in 8 hours. If you keep it longer, the sprouts will begin to grow longer. You could take it after 12 hours.
2. Blend all the ingredients (except cheese) in a blender to make a smooth paste.
3. Make Pancakes in a hot griddle. Cook each side for about a minute. You could use 1 tsp of sesame oil to make it crispier if you don’t mind the oil.
4. You could have it as is.  For kids, sprinkle cheese on top while the pancake is on the hot griddle. When the cheese melts you could add a little tomato ketchup.
5. Enjoy this nutritious and delicious food with the family !

Coconut Orange Waffles

Made using semolina flour, this waffle is an ideal breakfast for active energetic kids. Semolina flour is made from durum wheat and not the softer wheat that goes into bread, it is digested more slowly and has a low glycemic index. This flour is also a significant source of Potassium, Phosphorous, Magnesium, Calcium and Zinc and also a good source of two vital vitamins: E and the B group. Orange Peel is a better known as home made Vitamin C pill and also has amazing health benefits.

Ingredients

• Semolina Flour – 1.5 cups
  

  Semolina Flour

• Shredded Coconut (unsweetened) – 1/2 cup
• Coconut Milk – 1 cup
• Mandarin orange – 2 (peel the orange the put the whole fruit)
• Orange Peel Powder  – 1 tsp.
• Egg – 1

Direction

• Blend all the ingredients to form a smooth paste
• Make waffles using a waffle maker.
• Drizzle with Honey / Maple Syrup and enjoy with kids !

High Protein Gluten-Free Energy Bar (Vegan)

This is an easy and tasty high protein energy bar for the family . Garbanzo Bean Flour gives a boost of iron, magnesium, phosphorus, folate and is a good source of thiamin and vitamin B-6.

Garbanzo Bean Flour

Ingredients

1. Garbanzo Bean Flour – 1 cup
2. Shredded coconut (unsweetened) – 1/2 cup
3. Cocoa Powder (Unsweetened) – 2 tbsp
4. Dried prunes (finely chopped) – 1/3 cup
5. Dates (finely chopped) – 1/3 cup
6. Raisins – 1/3 cup
7. Cinnamon Powder – 1 tsp
8. Vanilla Essence – 1 tsp
9. Coconut Oil – 1/3 cup
10. Milk – 3 tbsp (or as needed)

Direction

1. Mix all the ingredients well . Use around 3 tbsp of milk to make it into a smooth batter. (Not runny, but very thick smooth batter).
2. Bake at 350F for 30 min in a tray.
3. Allow to cool and cut into rectangular pieces.
4. If you want the bars to be more firm , bake the rectangular bars for 10 min at 400 F.
5. Enjoy this with kids on when you want some instant energy !

Rosé Parfait

Rosé Parfait is a very healthy dessert / breakfast .The parfait is infused with rose water and rose petals. The rose petals have an amazing cooling property for the body and mind. This breakfast would instantly calm down a cranky kid/mom :).

Ingredients

1. Greek Yoghurt – 1 cup
2. Frozen or Fresh Berries – 1 cup (Raspberry , Strawberry)
3. Rose Water – 1 tsp
4. Honey – 3 tbsp
5. Vanilla Essence – 1 tsp
6. Dried Powdered Rose Petals(Optional) – 1 tsp

Directions

1. Mix the yoghurt well with honey, vanilla and rosewater.
2. Take a tall glass and arrange the berries in the bottom layer. Top it with Yoghurt.  Sprinkle rose petal powder . Arrange the berries again , and alternate with yoghurt.
3. Arrange berries on top and sprinkle rose petal powder on top.
4. Enjoy this delicacy with kids !

Dried Rose Petal

Rose Water

Sweet and Sticky Rice Crispies

Here is a five minute recipe to make a healthy snack for the kids. Jaggery is a natural sweetener and good source of nutrients. It aids in digestion and clears the respiratory tracts if your kid has a blocked nose.

Ingredients

1. Plain Rice puffs (unsalted, unsugared) – 1 cup
2. Jaggery – 2 tbsp
3. Ground Flax seed – 1 tbsp
4.  Vanilla Essense – 1 tsp
5. Butter – 2tsp

Puffed Rice

Jaggery

Direction

1. Keep a pan on the stove in low heat and when hot, add butter to it.
2. Wait for the butter to melt and add the puffed rice.
3. Stir for some time till the rice puffs are crispy – about 3 min .
4. Add jaggery, ground flax seed to this and mix well.
5. Add vanilla essence as well.
6. Mix well till the jaggery is melted and sticky.
7. Quickly transfer this to a plate lined with wax or parchment paper.
8. Cover with another wax/parchment paper and press very well with hands till this sticks together.
9. Break into small pieces and serve to kids !

Note: You can omit the steps 7 to 9, instead just give the kids the rice puffs in milk as cereals . You could also save it in a tight jar and serve them as breakfast the next day.

Triple Berry Double Omelette

This is a healthy protein filled breakfast that your kids would love.

Ingredients

1. Egg -2
2. Whole Wheat flour – 1 tbsp
3. Fozen or fresh  berry medley (Raspberry, blueberry, strawberry) – 1/2 cup
4. Vanilla Essence – 1tsp
5. Butter – 1 small piece
6. Honey

Direction

1. Beat the eggs, with whole wheat and vanilla essence.
2. Get the pan to heat up and add butter.
3. Pour the mixture into this pan  to make the omeltte.
4. Spread the berries on top of the omelette while its still being cooked.
5. Flip the omelette carefully, so the berries also get cooked slightly.
6. Drizzle honey on the omelette and Enjoy with kids !

Chocolate-Avocado Waffle

Ingredients

1. Avocado – 1
2. Whole Wheat flour – 1 cup
3. Unsweetened cocoa powder – 1/4 cup
4. Banana – 1
5. Egg – 1
6. Whole Milk – 1 cup
7. Vanilla Essence – 1 tsp
8. Cinnamon powder – 1 tsp

Direction

1. Blend all the ingredients to form a smooth paste
2. Make waffles using a waffle maker.
3. Enjoy with Honey.
4. Note: While using whole wheat, the waffle tend to get a little soft. If you want it to be crispy keep the waffles on the waffle maker for longer time, and in lower heat. And also make sure, you use less amount of dough for each waffle.

Sweet Potato Pudding (Eggless)

Sweet Potatoes are inexpensive, readily available and are high in Vitamin B6, C, D, iron , Magnesium, Potassium and carotenoids. They are naturally sweet  and have a bright orange color that would make it a tasty delight for kids.

Dates are high in fiber and Vitamins and is an excellent substitute for sugar .

Enjoy this healthy colorful pudding with your kids !

Ingredients

1. Coconut Milk / Milk – 2 cups
2. Dates – 5
3. Sweet Potato -1 Peeled and Cooked
4. Arrowroot Powder – 1/4 cup
5. Cinnamon Powder – 1 tsp
6. cookie cutter

Direction

1. Boil the sweet potato well and peel it.
2. Blend Sweet Potato, milk , dates in a blender.
3. Dissolve the arrow root powder in some milk with a spoon and make sure all the lumps are removed.
4. Mix the arrow root and sweet potato blend and transfer to a sauce pan.
5. In medium heat, stir continuously till the mixture thickens.
6. Sprinkle cinnamon powder.
7. You could enjoy this warm or refrigerate it for a cool pudding.
8. To get the shape in the picture, place a cookie cutter of flower shape on a plate and pour the pudding into it .Then freeze/refrigerate the plate.

Saffron Raisin Oatmeal

Saffron is used in many cultures as an excellent medicine to stimulate digestion in babies/kids. Saffron is also rich in vital vitamins, including vitamin A, folic acid, riboflavin, niacin, vitamin-C.The taste/color of the oatmeal is changed by just adding a few strands !

Raisins contain a considerable amount of iron and calcium. Raisins is also high in fiber and helps with the constipation in kids. When boiling raisins in milk, it swells up and becomes soft adding to the taste.

Enjoy this delicious and healthy oatmeal with your kids.

Ingredients

1. Oatmeal – 1/2 cup
2. Raisins – 1/4 cup (or as needed)
3. Saffron – 2 to 3 strands
4. Ground Flax Meal – 1 tbsp
5. Milk – 1.5 cup
6. Cinnamon powder – 1 tsp

Direction

1. Add ingredient #1 to #5 into a saucepan, and stir till the oats is cooked.
2. Continue stirring till the oats is cooked.
3. Sprinkle cinnamon powder.