Immunity Enhancing Recipes for Your Kids

Kids love variety in what they eat (and adults too!) From different friends and acquaintances of mine I have collected a number of recipes that kids would love to eat. There are even some recipes that I have devised after experimenting with several ingredients. Now, one major concern for kids is immunity, mainly against cold and flus. Here are some recipes which are wonderfully tasty and also score high on the immunity factor. Try these out and give a plateful of health and taste to your kids.

Peach and Tomato Salsa

Packed with the goodness of peach and tomato, this salsa can be a wonderful after-school snack. Both these fruits are loaded with Vitamin E.

Ingredients

  • Diced tomato, 1 cup
  • Diced peach, 1 cup
  • Cider vinegar, 2 tsp
  • Olive oil, 1 tbsp
  • Pinch of salt
  • Chopped cilantro, 1 tbsp, if required

Procedure

  • In a bowl, mix tomatoes and peaches. Add salt, vinegar, olive oil, and toss to form a mixture.
  • If you are using cilantro, sprinkle it.

Protein-packed Granola

This one is mostly a Halloween favorite. However, pumpkin seeds are so filled with goodness that you can use it throughout the year as a snack. Your kids will love this recipe, and it will also help them take in ample amount of zinc, vitamin E and omega-3s, which assist in maintaining a strong immune system.

Ingredients

  • Rolled oats, 3 cups
  • Cinnamon, 1 tsp
  • Raw sunflower seeds or pumpkin seeds, 3 tbsp
  • Sea salt, 1⁄4 tsp
  • Ground cardamom, 1/4 to 1/2 tsp (according to taste)
  • Pure maple syrup, 2 tbsp
  • Brown rice syrup, 1/3 cup
  • Almond (or other nut) butter, 2 1/2 tbsp
  • Blackstrap molasses, 1/2 tsp
  • Combination of chopped dates and raisins, 1/2 – 3/4 cup
  • Orange or lemon zest, 1 tsp
  • Pure vanilla extract, 1 tsp

Procedure

  • Combine cardamom, cinnamon, sea salt, seeds and rolled oats in a bowl.
  • Stir together vanilla, brown rice syrup, molasses, maple syrup and almond butter in another bowl. Add the wet mixture to the dry one, while continually mixing.
  • Transfer to baking sheet lined with parchment paper and spread out. Bake for around half an hour in an oven pre-heated to 300°F. Remove from the oven.
  • Sprinkle in zest, dates and raisins, and allow complete cooling. Once cooled, break up into clusters.

Tutti-Frutti Smoothie

Yogurt has pro-biotic cultures which go a long way in keeping the family healthy. The beneficial bacteria fight of the harmful ones dwelling in the intestinal system. This creamy smoothie is a wonderful way to get a grand touch of yogurt.

Ingredients

  • Plain yogurt, 1.1 or 2%, 1/2 cup
  • 1 banana, broken into 3 pieces
  • Milk, 2 tbsp
  • Mixed berries, blueberries or strawberries, sliced, frozen, 1 cup
  • Brown sugar, 1 tsp (if required)

Procedure

  • Place milk and yogurt in blender.
  • Top first with banana and then with berries.
  • After setting blender to purée, obtain a smooth mixture through pulsing. If required, stir occasionally and also scrape down the sides. If you find the mixture becoming very thick, add a small amount of milk to thin it.
  • Taste the mixture, and if needed, add brown sugar.
  • Serve immediately.

Baby Potato Bites

You can prepare this dish in just a matter of 30 minutes, and it is a wonderful way to make kids eat salmon, which is loaded with omega-3s.

Ingredients

  • Baby potatoes, 12 in number, sliced in half
  • Sour cream, 1/3 cup
  • Canola oil, 1 tsp
  • Capers, drained and finely chopped, 1 tbsp
  • Salt, 1/4 tsp
  • Chives, finely chopped, 2 tbsp
  • 1 hot-smoked salmon or trout, about 1 fillet, flaked
  • Flaky sea salt, optional

Procedure

  • After preheating an oven to 400°F, arrange foil lining over a baking sheet.
  • Take each potato half and scoop out flesh from each with the help of a melon baller. Leave a minimum of 1/8 inch of flesh around bottom and sides. Keep it aside for other purpose. On the prepared sheet, place the hollowed out potatoes, with the cut side up. Sprinkle with salt after brushing with oil. Use fresh pepper for seasoning.
  • In the centre of the oven, bake for around half an hour, or till it becomes fork tender. Remove it from the oven.
  • Stir capers and sour cream. Put the sour cream mixture into the potatoes to fill them. Use smoked trout as topping. Sprinkle salt and chives.
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