10 Winter Super Soups

1)Pumpkin and carrot soup

2)Broccoli and almond soup                                

3)Spinach and tomato soup

4)Sweet corn soup

5)Tomato and bottle gourd soup

6)Moong soup

7)Sweet corn , carrot  and coriander soup

8)Lentil and beans soup

9)Cucumber, carrot and tomato soup

10)French beans, green peas and carrot soup

11)Sprouts and sweet potato soup

A simple and quick procedure to make any type of soup:

*Boil the given vegetable combos till it becomes soft.

*Then grind the veggies with some vegetable stock and turn it into a thick pure.

*Next strain the puree.

*Later put salt and pepper as per taste.

*Serve it hot .

Add on as per your taste if required:

*One can add a pinch of sugar or chilli flakes or paprika or a clove of garlic to risen the taste.

*Even a tadka with a 1/2 teaspoon ghee and jeera can be sprinkled over as per taste.

*Garnish with mint leaves or coriander.

Accompany your lunch or dinner with these soup recipesand you will notice an improvement in your digestion and gain better immunity.

Children can have these soups in between their activities for instant energy and good health.

Pooja Foria

Educator and Blog writer

Presenting this article in association with Oomph Nutrition.

Creativity in my Food Palate

Pooja G Foria

(Educator, Academic Coach and Counsellor in the field of education)

Presenting an article in association with Oomph Nutrition

Creativity in my Food Palate

Colours play a major role in our life.Colours can be found anywhere and everywhere. Colours have a strong , soothing , emotional  and exciting effect on us.Colours create desire, attraction and interest.They are simulators to our 5 senses. The similar can be observed into our daily routine of food intake cycle.
So let's decide to play around with our regular diet a bit this time and include the hues from our colourful palette into our food palate.
Food is an important source of energy. It is what we consume , helps us to sustain throughout the day.
Is your child's food plate covering all nutrients or are they still having the same meals all the time? Are they ready to explore or are they holding themselves back?

Answers to these can be attained if you prepare a Checklist in front of you:
*What meals your child has at home?                                                                                    
*How often?                                                                                                                                      *Does he/she express his/her hunger or suppresses it?                                                                  *Do you have a planned routine or your child munches anything, anytime as he/she likes?                    
*Are your meals colourful?                                                                                                          
*Do you explore ?

If your answers generate negative response then here’s an answer to all your queries and worries.

1)Explore with Colours: Colours attract our five sense and taste is one of the sense which gets attracted after our sense of smell and sight .Colour food plates persuade our sense of touch to grab that bite and here in the mouth , we get a delicious bite. So try different kinds of colourful veggies and fruits in making the meals to attract one’s sight. 

2)Try various sizes : From cutting vegetables and fruits into diagonal pieces to wedges to grated shredding , try out all of it with each course of meal. From tiny to large ,try chopping in different lengths.

3)Try different patterns and shapes: If you child doesn't like to eat something, try the same by cutting and making it into different shapes like triangle, circle, star shape etc and so on. Garnish the plate by serving toppings making wavy , spiral , circular patterns. Make attractive designs or characters with food.

4) Modify your cooking style: If food is not an important meal and is disliked by your child , it means it’s time to switch your cooking style from roasting to baking to steaming to grilling to frying at times.

5)  Add more flavours: Add more aromas and flavors to the same vegetable, soup , paratha ,dal ,  rice ,snack, desserts.

In today's world, we are so busy with our life that no one wants to try vivid things. I have seen adults watching cooking shows and penning the recipes down , but when you ask them how many times have they tried the recipe?
Replies are…….once, twice , never or I don't get time or my child doesn’t like to explore with his/her food.
I agree , we all are busy , but Imagine….. if the time used for watching cookery shows or surfing on phone was switched to planning and/or cooking ,then disliking food would be a past history for our kids.

Why today's generation is keen on eating at outside eateries?
Reasons being colours , patterns, shapes , flavours, etc which they get to explore and these simulators lead to a response of eating outside.
So let us too follow these FOODsteps and encourage our kids to have colourful meals hygienically cooked at home.
Modify your FOOD STYLE with the varied styles and see a COLOURFUL change in your lifestyle with this routine.

Leaving this blog on a positive quote by Carol Burnett ,
“Only I can change my life, No one can do it”.

Super Foods for Winter for Kids

1. Green Garlic- Garlic has long green leaves .It helps fight  cold, coughs and virals . Add it to your veggies or parathas.

  

2. Tulsi : It helps  protect your child from all sorts of bacterial, viral and fungal infections.It also helps cure all respiratory disorders like asthma ,bronchitis.

3. Carrots: Carrot is rich in beta-carotene,Vitamin C that enables healthy growth in children and  builds their immunity and good eyesight .

 4. Orange & Yellow Haldi (Amba Haldi): This one is medicinal. It is  antibacterial, anti-inflammatory,anti-allergic, antioxidant, antiseptic and digestive.You can add salt ,lime juice and have it as a side dish with  meals.

5. Dates:It helps in weight gain,boosts energy and relieves constipation.

6. Bajra: It is a good source of fiber and rich in vitamins & minerals

7. Awla: It is the richest source of Vitamin C required for immunity and healing of body.It also nourishes hair and skin.Give your children in form of awla candy or chyawanprash.

8. Green leafy veggies: They are rich sources of vitamin A, vitamin C, antioxidants, fiber,  vitamin K, magnesium, calcium, iron and potassium.Add them to parathas,dal,veggies and soups.

9. Sweet Potato: 

It is supercharged with Vitamin A -- which makes your eyes strong

Vitamin C -- to help your immune system fight to keep you healthy

Potassium -- to help your heart and muscles work better

Fiber -- important for your stomach and intestines.Have as sabzi or add to tikis,parathas,soups.

10. Black Til(Black Sesame seeds):It is a very good source of energy,antioxidants and calcium. It is also a good source of iron. Make chikkis or add to your parathas , sandwich spreads,salads.

Importance of Breakfast for Children

Breakfast: Breaking – a – fast

Children require a good and peaceful sleep for 8 to 10 hours. Once they wake up , it's important to supply essential fuel to their body as their organs demand energy to do various activities but often we don't realize this and send our kids empty stomach or with just a glass of milk to school.

Nowadays, schooling is not as easy as it seems, it requires constant focus and attention on various aspects of the subjects along with vigorous activities. In today’s life, a child’s role is not just to perform good but at its best , as both parents and teachers want them to achieve higher goals  .But many times, a child fails to attain a high performance goal and this non- performance affects his/her confidence and self- esteem. We feel that the environmental factors or peers are responsible but what one doesn't realize is that the child has not broken this long due fast.

There are several reasons for this such as the breakfast you gave or the one provided by the school didn't interest him/her or may be the child was too busy conversing with peers or had some mood swings .So as parents , if you want your child  to perform better or best , it's necessary  to feed them with some ready to go snacks in their breakfast or as their morning snack which are nutritious  , healthy, satisfying and that will help them break the fast ,keep them active throughout their school hours along with boosting their metabolism , immunity, mood and strength.

Lastly, parents should ask their children what have they eaten in school for breakfast , how much they have eaten, what they like and how it should be made next time , also get monthly/quarterly updates from the teacher about their diet, especially if they consume most of their meals in school.

Effects of this unbroken fast:

·        Lack of concentration

·        Tiredness and lethargy

·        Loss of interest

·        Lack of promptness

·        Inconsistent performance

·        Inconsiderate behaviour

·        Weakness during wee hours

·        Obstruction in thinking

·        Inadequate attention span leading to search for clues and guidance

·        Underperforming than peers

·        Dislike for a subject

·        Becoming either obese by craving more food during the rest of the day or losing appetite.

·        Feeling morning sickness and avoiding school

·        Lack of stamina

·        Losing self confidence and subsequently even self esteem

·        Disregard/Ignorance for things and people coming in contact

·        Lack of interaction and participation

Below are some tips for a grab – o- run bites:

·        Any one of below with Cocoa Milk /Dry fruit or Fruit Milkshakes  

         Mini healthy home – made nutribar (Oats, cereals, seeds, dates )

·        Roasted oats and vegetable pattice 

·        Vegetable or paneer paratha

·        Veg. cheese Sandwich

·        Poha /Upma

i·       Nachni or oats pancakes

         Idlis /Dosa/Uttapam/DhoklaI

·        Small size Multigrain bread pizza with mixed veggies.

Breakfast should be a combination of Carbohydrate and Protein.

Remember :Alertness, motivation to learn and positive behaviour  comes with a balanced diet and Breakfast is a vital part of this nutritional regime.

By Pooja G Foria

               (Educator, Academic Coach and Counsellor in the field of education)

       Presenting an article in association with Oomph Nutrition