We must ensure that our children eat different coloured fruits and vegetables.
This is because different coloured fruits and vegetables contain different nutrients. And when they eat a mix and match of colours, children get all the nutrients they need.
To make it easy for parents to feed children all the nutrients that they need – doctors often say – “Just eat a Rainbow”.
What are the colours children should eat?
Children should eat vegetables and fruits that are Violet, Indigo (dark blue), Green, Yellow, Orange, Red and White every day if possible.
Green
Vegetables that are dark green are rich in minerals like Iron, Calcium, Potassium and Magnesium. They also provide Vitamins like Vitamin K, Vitamin C, vitamin E, and some B Vitamins.
Because of the sheer number of Vitamins and minerals that greens bring in, it is important to eat greens every day.
To introduce green into your plate I am sharing the recipe of Supreme Green Spinach Cutlet.
Here are the ingredients:
Spinach leaves, roughly chopped, ½ cup
Potatoes, boiled and mashed, 2 medium
Chana dal boiled and mashed, 2 tbsp
Ginger, grated, ½ tsp
Salt, to taste
Ghee, 1 tbsp
Besan, 1 tbsp
Method:
1. Pressure cook the potatoes for 2 whistles. Cool and mash them.
- Soak the chana dal for about an hour until it expands in size. Pressure cook for two whistles and set aside to cool.
- In a kadai place the spinach leaves with a tbsp of water and wilt it. Once the leaves are wilted, drain the excess water if any, and let it cool. Once cooled, grind to a fine paste.
- Add the boiled mashed chana dal into the mashed potato mix. Mix in the spinach puree. 5. 5. Add salt and grated ginger, mix well.
- Add besan and knead the mash. Check if you can shape the mash with your hand.
If it is too sticky, add more besan.
- Shape them into small tikkis.
- Heat ghee in a griddle. Once hot, place the tikkis on the griddle. Cook on both sides till the outside is crispy.
Click on the below link for above recipe video –
https://www.youtube.com/watch?v=511coBA2TQ4&list=PLSijh59RPVTJOsy9K-UsKK8zMeOEez2av&index=14&t=8s
Note – You can also serve this to a 10 month old baby but without salt.
Always check with your doctor before giving your baby any new food. Wean your baby to all the ingredients separately first, in the usual recommended way and then serve this dish if your baby tolerates all the ingredients without any problem.
By
Dr Debmita Dutta MBBS, MD
Dr Debmita Dutta is a practicing doctor, a parenting consultant and the founder of the website WPA whatparentsask.com – She is based in Bangalore and conducts online and offline Parenting workshops at schools and corporate organizations. She also conducts online and offline prenatal classes for expecting parents and infant care classes for new parents.
