Healthy Yummy Recipes For You And The Kids

Parenting is a difficult job with no right or wrong way to do it. There are days when you must chastise your children and days when you must reward your children.

But we can all agree that the most arduous task for parents is to instil in their children the importance of healthy eating and living.

 

Increased screen time is one of the leading causes of overeating and unhealthy eating. All of this has gotten worse during the lockdown. The stay-at-home schedule has thrown everything off-kilter, from sleep cycles to eating habits. However, it is critical to instil healthy eating habits.

 

What you do, your children will imitate. They will do the same if they see you lying around, binge-watching your favourite show, always on the phone. Setting a good example for your children is the best way to teach them. Engage in healthy eating and exercise habits. Only you can teach them the value of leading a healthy and active lifestyle.

 

Another way to encourage your child is to have them help you prepare meals. In my experience, my children are more inclined to eat what they help prepare. Ask your child to assist you when cooking a meal by handing over ingredients, setting the table, serving, and other related acts.

 

I know that not all of us have the time to cook or prepare elaborate meals. I am one of those parents. My boys love junk food. Lately, I have been feeling a bit guilty about this, so I went on the hunt for some more healthy alternatives.

 

I come from a typical Indian home where our food is spicy, rich, flavourful, and diverse. Nothing can draw my boys out of their room except for the aromas coming from the kitchen. My mum would prepare us well-balanced meals, incorporating fruits, vegetables, dairy, grains, and protein into our meals. I am ashamed to say that I have found it easier to order a pizza than taking the time to make something that’s healthier.

 

My boys love anything that has meat and nothing that has veggies in it. So, I took things that they loved and combined them with types of food that they would generally shun. I incorporated them into a meal that they would not only eat but also enjoy.

 

I found that making different wraps worked for me. My boys enjoyed help making them; and eating them. It was a win, win for me. While tortillas are more commonly used to make wraps, my boys preferred wraps made with a Rotis. You don’t have to use the roti if you choose the tortillas

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Anything goes with roti/Chapatti

 

It is my fail-proof recipe. It is quick and easy and has only four ingredients. We usually have it with curries, but I have found so many ways to use it. I don’t have a problem giving my children roti all the time. There is a misconception about rotis and how it is more fattening compared to traditional bread. But roti is very healthy. It has a lower glycaemic index meaning your blood sugar won’t spike. Roti does not last long as there are no preservatives added. You can also add soya, cooked vegetables, ragi, and bajra (types of millets) to your roti mixture, making it a rich source of Vitamin B1, B2, B3, B6, and B9, as well as iron, calcium, potassium, magnesium, soluble fibre, and more. Roti is roasted or baked and only contains about 70 calories.

I spent years learning how to make rotis. It comes with a lot of practice. Believe me when I tell you that when I started, my rotis were cringeworthy. I experimented till I got the ingredient quantities just right. For me, this works out perfectly every time.

 

Roti / Chapati

 

Ingredients

 

• 2 1/2 (313g) cups of wheat flour
• 1/4 cup of oil
• 1 1/2 cup of boiling water
• melted butter for brushing cooked rotis.

 

Method

 

•  In a mixing bowl, combine flour and oil.
•  gently mix until it resembles breadcrumbs
•  Add boiling water and mix well with a wooden spoon.
•  Remove mixture and place on a lightly floured surface.
•  Knead the dough till soft
•  Heat a non-stick frying pan or tawa on a stovetop on medium heat.
•  Divide dough into 12 pieces. Roll each piece into a neat ball.
•  Using your palm, flatten the dough and roll it out on a lightly floured surface. You can add more flour as you are rolling to prevent the dough from sticking.
•  Place the roti in the pan. Cook until it bubbles a little. Flip over and cook. You will flip your roti three times.
•  Place a paper towel at the bottom of your container and before you transfer roti brush with melted butter. I only brush on one side.
•  Roti making is sometimes tricky, but like all things, it gets better with practice.

 

Chicken Wrap

Ingredients

• 2- chicken breast fillets
• 1 tsp ginger and garlic paste
• 1 tsp paprika
• 1 tsp crushed black peppercorns
• 1/2 tsp of turmeric powder
• 1 tsp chili powder
• 1 tsp of mixed Kashmiri masala
• 1 tbsp of oil
• 1 tbsp tomato puree
• Salt to taste
• Baby spinach leaves or lettuce sliced in thin strands
• Diced tomatoes
• Finely chopped seedless cucumber
• Finely sliced red onions
• Sliced pepper
• Sliced avocado (optional)
• Mayonnaise
• Hot sauce (optional)

 

Method

Step 1:

Wash and pat dry the breast fillets

Slice into strips

 

Step 2: 

Prepare the marinade

In a mixing bowl, combine ginger and garlic paste, paprika, crushed black peppercorns, turmeric powder, chili powder, Kashmiri masala, oil, tomato puree, and salt to taste. Mix well.

Place chicken in the marinade, mix well, cover with cling wrap and leave to marinate for at least 2 hours.

 

Step 3

Cook

In a non-stick frying pan, add 2 tbsp of oils. When the oil is hot, add the marinated chicken. Stir continuously for about two minutes. Turn down heat cover with the lid and slow cook for about 15 minutes.

 

Step 4

Preparing the chicken wrap

For this, I use the roti that I made, but you can use flour tortillas if you prefer.

In a small bowl, whisk together the mayonnaise and hot sauce. The hot sauce is optional. The hot sauce adds a bit of a kick and is more for the people who love spicy foods.

Cover the entire surface of the roti with mayonnaise. Layer roti/tortilla with the chicken, tomatoes, lettuce/ baby spinach, sliced onions, sliced peppers, sliced cucumbers, and sliced avocado. Wrap tightly and serve. SO GOOD! With so many flavours, there is sure to be a party in your mouth.

 

 

 

Lamb mince wrap

Ingredients

• 500g lamb mice
• one onion diced
• 1tsp ground cumin seeds
• 1tsp ground coriander powder
• ginger and garlic paste
• 1 tbsp chili flakes
• 1 tbsp tomato paste
• salt to taste
• diced tomatoes
• diced cucumbers
• watercress
• finely sliced red onion

 

Method

Step1

Prepare the filling

• To prepare the mince, heat a non-stick pan with 1tsp oil. Add the onion and mince. Using a spatula, break mince apart and cook for 5 minutes. Then add the ginger and garlic paste, ground cumin seeds, coriander powder, chili flakes, tomato paste, and salt to taste. Continue until the lamb mince releases all its moisture and fat and begins to brown.

 

Step 2

Assemble the wraps

• At this point, I like to add an optional peanut paste. (To make the peanut paste, roast your peanuts and add equal parts white vinegar and water, salt, green and red chilies, and mint to your food processor. Blend until you get a smooth paste.)
•  Layer roti/tortilla with the cooked lamb mince, diced tomatoes, diced cucumbers, sliced onions, and watercress. Wrap tightly and serve.

This wrap is so flavourful and tasty. Just writing about it is making my mouth water!

 

 

Butter beans

The health benefits of butter beans, also known as Lima beans, are a major source of protein, fibre, iron, and B vitamins. It is one type of bean that my boys refuse to eat. So, I found a way to incorporate it into one of their favourite meat dishes.

 

Lamb and butter bean curry

Ingredients

• 1 1/2 kg lamb, cubed
• 250g butter beans, soaked overnight
• salt to taste
• 1 tsp of ginger and garlic paste
• 5 tbsp oil
• 2- cinnamon stick
• 1- bay leaf
• 2- aniseed
• 3- dried chilies
• 1 tsp ground coriander
• 1 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 tbsp chili powder
• 2- tomatoes peeled and finely chopped
• 2- cardamom pods, split open
• 1 L of warm water
• coriander leaves
• 1-sprig of curry leave
• 1- onion, chopped

 

Method

Step1

Wash the soaked butter beans and drain. To a pot, add the soaked beans, water, and salt. Bring to a boil and cook for 30 minutes or until soft. Add more water if needed. Once cooked, leave aside and prepare the curry.

 

Step 2

Prepare the Curry

To a heavy-based pot, add the oil and heat. Cook the onions, bay leaves, aniseed, cardamom, and dry chilies. Fry till onions is golden brown. Add the ginger and garlic paste and chopped tomatoes. To this, add all the spices. Add a little water and cook all the combined spices for 1 minute. Add the cubed lamb pieces, salt to taste, and water (just enough to cover the meat). Cover and cook on low heat for about 1 hour or until lamb is soft and tender.

Add the cooked butter beans and half a cup of water. Cook for a further 10 minutes, and garnish with chopped coriander.

You can serve this with basmati rice.

I serve it with the roti and some carrot salad.

 

Carrot Salad

Ingredients

• 2- carrots
• 1/2 red onion (thinly sliced)
• 1- green chili (finely chopped)
• 1/2 cucumber (diced)
• 2- radish (finely sliced)
•  lettuce (shredded)
• 2tbsp of white vinegar
• Salt to taste

 

Method

Grate carrots, and then add the onion, green chili, cucumber, radish, and lettuce.

Pour in the vinegar and add salt.

Toss salad and serve with your meal.

 

Well, folks, these are recipes that I have tried and tested. Both my children and I loved it, and we also enjoyed making it together.

The thing is, is that I don’t measure my ingredients. It is something that comes naturally to me. If you noticed, I don’t give measurements for the salt and water. That is because when I am preparing a meal, I go by instinct. So please, my advice is that when you cook, use your salt sparingly. Salt is always something that you can add later.

 

I want to add one more thing before I go. I have always trusted in this concussion. I have been giving it to my children from the time they were three years old. If you decide to try it, it has so many health benefits.

 

Golden milk (or turmeric tea)

-Is an ancient ayurvedic beverage known for its potent health benefits.

 

Turmeric’s healing properties

 

Turmeric is the main ingredient in golden milk. Turmeric, and its active component curcumin, is one of the most researched spices in the world due to its powerful healing properties.

It has anti-bacterial and anti-viral properties, making it an ideal ally when suffering from a common cold, cough, or sore throat, among many others (over 600 researched health benefits!).

• Anti-inflammatory, antioxidant, anti-bacterial, and anti-viral properties help to boost immunity.
• Maintains cholesterol levels in check
• It helps with digestion and heartburn
• It alleviates headaches.
• Menstrual cramps are relieved.
• Detoxifies the liver
• Controls metabolism and weight management.
• Reduces high blood pressure and arthritis Joint pain and arthritis is minimizing.
• Memory and brain function is improved.
• Skin-beneficial

 Ingredients

• 500ml milk
• 1 tsp turmeric
• 1/4 tsp ground ginger
• 1 tbsp honey
• pinch of black pepper

 

Method

• Put all the ingredients in a saucepan and whisk.
• Gently heat on a stovetop for 5-10 minutes.
• Stir occasionally.
• Strain and serve warm

For a dairy-free alternative, you can replace cow’s milk with coconut milk or almond milk.

 

MY FINAL THOUGHTS

Currently, our lives have become so hectic. I, for one, find my life so time-consuming that on most days, the last thing that I want to be thinking about is cooking a meal. While I find it easier to throw something in the oven or order take-out, I realized; that I was doing my children no good.

In the past year, life has taught me a valuable lesson. Life is too short. Making a meal with my children and eating it with them gives us time to bond and create special memories.

I hope you try out my recipes and, there is a lot more that I would like to share with you. You can leave your suggestions in the comment box or email me at:

sue@zenkofox.com

Bon Appetit