Can Healthy Meals Be Kid Friendly Too?

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I am Aparna, I write a vegetarian blog at My Diverse Kitchen and am excited to join the team at The Daily Tiffin. When Meeta invited me here, she suggested I could write posts related to "healthy kid-friendly meals".
While I am not an expert in this area, I have a 13 year old daughter who has a very strong opinion on most things, including food. Trying to ensure that she eats food which I deem healthy and she likes is not a very easy thing to do.

I am not an authority on child nutrition even though I did study biochemistry, nutrition and dietetics in university a long time ago. I have, over time, discovered (like many others) that no degree in anything remotely connected with health, diet and nutrition can prepare you for the task of getting your child or children to eat what you think is best for them. It is always about what they want to eat, which mostly is what you would prefer they didn't!

Funnily enough, I never had much problem with getting my daughter to eat when she was younger. She wasn't a very fussy eater though she could take hours to finish a meal. At that point she used to find the rest of the world more interesting than food, and often had to be reminded that she needed to finish what was on her plate!

At the age of 8 or so, whenever we went grocery shopping, Akshaya would check all the product labels to ensure that they were vegetarian, contained no trans-fat, preservatives or colour! Whenever we ate out, she would refuse aerated drinks insisting that she only drank water!!
In fact, I started baking a lot more at home because she didn't like the "funny" taste of store bought cookies/ biscuits and cakes.

Sure, she had her own likes and dislikes where food was concerned and there would be occasions when we would argue over her not eating something. A large part of the time reasoning things with her or giving in to her demands occasionally kept the balance going.

Then around the time she turned 10 something happened. Apparently, teenage sets in these days a lot earlier than it did in our times! And our daughter's food tastes and preferences underwent a dramatic change! She discovered junk food with a vengeance!
Pepsi or Sprite was so much "cooler" than water, traditional food just didn't have the "style" that a McPuff, a McVeggie or a McAloo Tikki from McDonalds did and how could a dosa (Indian savoury crepes) ever stand up to "ze pizza"?

One of my "healthy" vegetable burgers!

That's when the question "Can Kid Friendly Meals Be Healthy?" really became relevant for me. I am happy to have discovered that that the answer is definitely a "Yes!" Well, most of the time anyway.

We found ways to ensure that most of what our daughter eats is on the healthier side. This is not to say that she and I do not argue over what she eats. In fact, one of her pet peeves is her inability to understand why I have to cook and insist on her eating "healthy and boring" food! Actually, she does understand this but I think that she doesn't want to accept it, most of the time.

We have now arrived at a sort of compromise where she now accepts my need to ensure she eats healthy food while we accept her need to occasionally fulfill her "unhealthy" food cravings.



This post was written by Aparna


Are you interested in contributing to The Daily Tiffin? Drop us an email: thedailytiffin@gmail.com. We look forward to hearing your ideas.

Hooked On Noodles: Noodles-Vegetable Cutlet/ Patties

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I have no idea how it is in the rest of the world when it comes to instant noodles, but in India, they’re the stuff of very fond (or not so good, as the case may be) memories for many people I know.

Nestlé’s Maggi 2-minute noodles have been in India for 25 years now. The fact that some boiling water and the contents of the packet is all it needs to serve oneself a plate of noodles is what makes it so popular. The addictive nature of the “masala” (or flavouring powder) that comes with the noodles and that they can be bought in every corner store also helps!

Since Maggi noodles takes just “2 minutes” to make, as their advertisements keep reminding us, they have been saviours to many a hungry student, unmarried people(and married ones too!) who couldn’t cook but needed to eat, and the harried mother who needed a quick snack for her ever hungry and demanding children.

Globalisation and development now mean that we have a greater variety of instant noodles, including Ramen noodles, those from.
Available in every flavour that appeal to the Indian palate, these noodles are now available also in “healthier” versions such as whole wheat and vegetable noodles.

While not really healthy food, these noodles are very popular and a taste that most children (and some adults) love. One way to handle this addiction/ instant noodle syndrome is to ensure that I buy it rarely. Another one is to hop on the instant noodle bandwagon occasionally.

By this, I mean trying to find ways to make those instant noodles a little more acceptable as food. This instant noodles and vegetable cutlet may not be the healthiest of foods but I think its not too bad as an occasional compromise.

These cutlets are a decent after-school or evening snack. This recipe is adapted from Tarla Dalal’s Fun Food For Children.



Ingredients:


1 1/2 to 2 cups instant noodles, cooked*

1/4 cup sweet corn kernels, cooked and crushed**

1/4 cup green peas, cooked**

1 to 1 1/2 tsp red chilli flakes

2 spring onions, finely chopped

1/2 cup grated cheese

2 tbsp milk

1/2 cup breadcrumbs

2 tbsp chickpea flour (besan)/ cornstarch

salt to taste

breadcrumbs for coating cutlets/ patties

oil for shallow frying



Method:


*If you’re cooking the instant noodles without adding the tastemaker that comes along with it, season the noodles with spices of your choice like turmeric powder, coriander powder, cumin powder, onion powder, garlic, garam masala, etc. Use these according to your preferred taste.

** You can adjust these 1/4 and 1/4 cups with vegetables of your choice. I would suggest that you do not use more than 3 vegetables in all; otherwise it might be difficult to persuade some children to eat them!


In a bowl, combine the noodles, sweet corn, peas, chilli flakes, spring onions, milk, chickpea flour/ cornstarch, cheese, breadcrumbs and salt.
Mix well and divide the mixture into 12 equal portions, and shape each into a well packed cutlet/ patty.
Coat the cutlets/ patties well with breadcrumbs and shallow fry in hot oil on both sides, till golden brown. Drain on paper towels and serve warm with ketchup.
This recipe makes 12 cutlets/ patties.


This post was written by Aparna

Are you interested in contributing to The Daily Tiffin? Drop us an email: thedailytiffin@gmail.com. We look forward to hearing your ideas.

When Popeye Doesn’t Quite Help Them Eat Spinach!

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Getting one’s children to eat what’s good for them must be one of the most difficult exercises in life, perhaps. I think every person who has ever put in this kind of effort deserves a special star on a walk of fame!

Our daughter proved quite early on, that she had very strong ideas about what she would and would not do. Despite this, we didn’t really have too much of difficulty getting her to eat as a toddler. We just faced the usual “I don’t want this!” or “I’m not hungry!”
Akshaya never was a fussy eater, but as she grew older she started developing strong dislikes for certain foods. While this was perfectly understandable, we had to ensure that these dislikes became the exception rather than the norm.

She didn’t (and still doesn’t) like many fruits. She will eat most vegetables but will not eat most types of salads. When told vegetables in their raw form in salads are healthy, her stock answer always has been “……but I’m not a cow!”
When we were growing up, things were different. We didn’t have a wide variety of foods/ cuisines to choose from and mostly ate whatever was cooked and served without too many questions. Our parents didn’t really have the time or inclination to hold too many discussions on matters regarding our food likes and dislikes.

A lot of us would have grown up being told how Popeye was strong because he ate his spinach and lots of it. If I had told my daughter about Popeye, she would probably asked me “Pop-who???”
Then I would have had to contend with the following kind of questions:
hy did she need to eat spinach just because someone else (who she had never heard of) did so?
Did I honestly think she would want to do something that was done by someone who looked like Popeye? And what was the deal with Popeye and spinach anyways?

As it turns out, it seems stories of Popeye and spinach are attributed to the publication in 1870 of a study by Dr. E von Wolf which mistakenly attributed to spinach ten times its actual iron content.

Children need all the nutrition they can get during their growing years and in amounts much greater than an adult does. It seems a bit of a paradox that most of these nutrients seem to be in foods that children need to be persuaded to eat!
So how does one get children to eat what’s good for them, without too much of a fight on one’s hands?

There is no “one fits all” solution to this question but we have, over the years, found some ways to get our daughter to eat healthier. We’ve won some and lost some.
Children being the fickle creatures they are, will tell you they love some particular food one day and then tell you that they don’t like it anymore, a couple of weeks later!
What is important is to start laying the foundation to healthy eating choices as early in childhood as possible, so that it becomes a habit. Here are some things that worked for us.

It is important to lead by example, because children pick up all our habits (especially the undesirable ones!) very easily. So if we tell our kids to eat up their vegetables, we have to do it too!!

In our home, we have certain mealtime rules and they apply equally to adults and child. One is that everyone at the table has to have a portion of whatever is cooked for that meal, even if we don’t really like it very much. This rule is something I grew up with and even though I fought it as a child, it has held me in good stead as an adult.

I used to take my daughter along when I went shopping for groceries, vegetables and fruit. She would help me pick out things and has learnt much that way. She is now quite adept at reading the small print on packaged foods.
She would also help me when I used to bake or cook dinner. She was always very happy to eat whatever she had “cooked/ baked”. This I found, along with the innate curiosity in children, was a great way to introduce her to a lot of foods.

Introduce your child to whatever tastes your chosen diet includes or allows, as early as possible. Once a child’s taste patterns and habits are set, it is not easy to break them. At the same time, it is important to recognize they have some definite foods they don’t like.
Variety at the table also helps, since a lot of times I find my daughter complaining that the food I cook is boring! This is where my blogging has helped as there’s more variety in my cooking now, though she insists that I now am more interested in feeding my blog than her!!!

Keeping them away from “undesirable” foods is a sure way to ensure that they always choose junk food as the taste of this is addictive! When Akshaya discovered junk food, that’s what she liked (and still does a lot of the time) more than home-cooked food.

So we make allowances for this when we eat out and then she gets to choose what she wants to eat. It has now come to the point where she does like home-made versions of many of these too. However, more often than not, the lure of a Pizza Hut/ Dominoes Pizza or a McDonalds proves too much to resist.
I have finally arrived at two largely fool-proof strategies that work for me. What strategists do in boardrooms isn’t a patch on our strategizing, as they don’t have to contend with unpredictable teenagers!

The first one is deviousness.
My daughter does not like fruits very much. So what I do is hide them or dress them up in foods she likes. So I turn fruit into fruit milkshakes, gelatos and ice-creams. I bake them into cakes and muffins.
Cakes have butter and sugar, but I can control how much of it goes into them and younger children and teenagers do need this in adequate amounts for healthy growth. I put oats in her cookies and bread.

Akshaya will not eat tomatoes, but loves pizza and pastas with my home-made tomato sauce. She loves macaroni and cheese so I make a version that’s full of vegetables! She doesn’t like spinach (yeah, Popeye wouldn’t work with her!), so I add the puree to chapathi dough to make “green” chappathis.
And the list goes on………………..

The other one is that I let Akshaya make some of her food decisions. She prefers to carry home-made lunch rather than eat at the school canteen. So I let her decide what she wants for lunch and this ensures she eats what she takes to school.
On many weekends, she decides what we should have for Sunday lunch and I cook it up as “healthy” as I can without “spoiling” it for her. (Though she feels I haven’t been very successful on this count.)
Of course, it is a wise mother who doesn’t use the “H” word in front of her kids!

I think I’ve rambled on long enough for now. I would love to hear how you all handle your children’s food dislikes and maybe learn a thing or two or three. As far as I’m concerned, mothers can never have enough “weapons” in their armoury!


This post was written by Aparna


Are you interested in contributing to The Daily Tiffin? Drop us an email: thedailytiffin@gmail.com. We look forward to hearing your ideas.

Savoury Vegetable & Cheese Muffins

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Once upon a time, when my daughter was younger, she would eat almost anything I served her. Life was pleasant and meal times were very relaxed. Then she started growing up and arguments over silly things became the norm. Some of our mealtimes were fraught with tension, just trying to get her to eat.

Picture our dining table as a sort of boxing ring with both of us in our respective corners, verbally trying to make our points about food while my husband was stuck in the middle trying to referee the whole thing amicably. You get the general idea, and I’m happy to say this phase didn’t last for too long.

To be fair to her, she now does eat most vegetables without too much of a fuss. She really does prefer to carry home-cooked food in her snack/ lunch box than eat what’s served in the school canteen. I usually try to use this preference of hers to my advantage.
Sometimes I smuggle, hide or disguise vegetables and fruit in food she enjoys. She is sharp and smart enough to know what I’m doing while understanding my almost OCD (obsessive compulsive desire) to get her to eat “healthy”.
I must admit that I’m not always successful, but that’s life.

“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie” according to Jim Davis. I would add these “vegetable muffins” to this quote.

My daughter likes muffins, preferably the sweet ones. These muffins have cheddar cheese and vegetables that she likes (and one that she doesn’t) in them. Yet she thinks these muffins are “okay”! “Okay” is her lingo for “it’s not bad, but frankly I don’t really like it”!
Actually, what she told me later was, “the texture is really great, and they’re very good for savoury muffins, but you know I don’t like savoury stuff". Then she gets up and gets herself some savoury banana crisps!!

In our home, these muffins are for evening time snacking, but they are pretty good for snack boxes to school. Add some milk and fruit and they make a filling meal too. They’re good on the side with tomato soup too.

I had some zucchini left over from another kitchen adventure of mine. I needed to use this up. So these muffins have zucchini, sweet red carrots and some very thinly sliced green beans in them.

Feel free to use whatever vegetable you would prefer, but I would suggest that using more than 2 or 3 vegetables in these muffins might be overkill as far as children are concerned. I find it helps if one or two of the vegetables used are those which your children like, as it makes it easier to sneak in the third “not-liked” vegetable!

You can use all purpose flour if you prefer, or only whole wheat flour. In my home I’m the only one who really likes breads and quick breads with whole wheat flour and I find that about half and half of both flours ensures a good texture.


Ingredients:


1 1/4 cups all purpose flour

1 cup whole wheat flour

1/2 tsp salt (remember the cheese has salt)

2 tsp baking powder

2 tbsp brown sugar

freshly crushed black pepper to taste

1/4 cup grated cheddar cheese

1 egg, lightly beaten

1/4 cup oil (I use a sunflower-rice bran oil blend)

1 cup milk

3/4 cup shredded/ thinly sliced vegetables of choice


Method:

Put the flours, salt, sugar and baking powder into a big bowl and whisk together to mix well. Add the grated cheese and whisk a couple of times more to ensure the cheese is well coated with flour and mixed well.

In another bowl, whisk the beaten egg, oil and milk together. Then add the shredded/ sliced vegetables and mix well.

Make a well in the dry ingredients and pour the wet ingredients into it. Using a wooden spoon, fold the mixture together as little as possible, to blend well. If traces of flour are still visible that’s fine.
Over mixing the batter will result in tough muffins.

Scrape the batter into greased muffin tins and bake at 200C for about 30 minutes till the tops start browning. Remove from tins and cool on a rack.

This recipe makes about 10 very tasty and moist muffins, depending on the size of your muffin tins. Please make them at your own risk and be prepared to have your children declare these good, terrible or okay!


This post was written by Aparna


Are you interested in contributing to The Daily Tiffin? Drop us an email: thedailytiffin@gmail.com. We look forward to hearing your ideas.