Breakfast is one of the most important meals of the day, for any child or adult for that matter. You are breaking your fast, after 8-10 hours. That means, your body needs some nutrients that can help you stay energetic throughout the day.
It becomes important especially for children, as they are not only growing, but they need to stay focussed in school. For your child to compensate for the low energy in their body, it is a good idea to provide them with a protein rich Indian breakfast.
Having a healthy breakfast helps your child’s brain to function well, and keeps them fit all day. In this blog, we will take a look at some simple & easy recipes that are high on protein.
Benefits of Children Consuming Protein
Protein plays a crucial part in the overall development of the bones and skin. Besides, it helps the effective bone repair process. Children tend to have falls and incidents. In this case, consuming the right amounts of proteins enables the bones to heal faster.
It also helps in regulating the hormonal balance in the body. There are several important amino acids that have many vital tasks. If you are a vegetarian, then don’t fret, we have provided you with high-protein vegetarian dishes only.
Children tend to feel hungry often. Probably, it is because they are very active, and keep running around. With the help of a protein-rich diet, they feel full & satisfied at least for a few hours.
Likewise, protein is useful for losing weight. When you want to lose weight, or ensure that your child is fit, then you can encourage them to have more protein in their food habits. Some food items would be chickpeas, paneer, and also fatty fish.
Growing kids need elements that help in the growth of the muscles. Besides, it helps in the prevention of muscle loss. Likewise, when you are looking for a lean-mass substance, then you may want to include proteins in your diet.
They help in the process of metabolism in your body. When your metabolism increases, then you burn up more calories. Some food items that you should consider for yourself & your kids could be eggs, upma, and lenthils.
Soya Upma
Upma is mainly made from sooji or semolina. It is usually had in many South Indian homes, and you can find it consumed in some North Indian homes as well. Sooji is used to prepare different kinds of sweets like halwa, but it can be used to prepare healthy food items like the upma.
Upma is filling, and keeps your tummy full for several hours. In this recipe, we will take a look at how you can prepare the soya upma. From the name itself, you would have guessed by now that it is produced from soya granules that are rich in protein. You can use vegetables of your choice as well.
Ingredients:
1 cup Soya Chunks, cooked (boiled and squeezed dry)
1 cup Roasted rava/semolina
1 cup Mixed vegetables (beans, carrot)
Salt to taste
2 Green chillies, slit into two
1 medium-sized Onion, finely chopped
Few Curry leaves
1-2 tbsp Coriander leaves, finely chopped
1 tbsp Oil
½ tsp Ginger paste
½ tsp Mustard seeds
1½ tsp Urad dal
1 tsp Bengal gram (chana) dal
Preparation:
You may want to take a heating bowl, and pour some oil, some mustard seeds.
Then you have to put the urad dal and chana dal.
As the contents become light brown, you can add onion, green chillies, and curry leaves.
Now, you can add some ginger paste and vegetables.
You should fry and sprinkle 2 tbsp water and salt.
When the vegetables are fried, add the soya chunks.
Add some rava, 3-4 cups of water.
Cook until the sooji/rava is cooked.
It is done.
Jowar and Veggie Porridge
Jowar is commonly found and consumed in North India. The good news is that it is also found in many rural areas in North India. So, even if you are from rural parts of India, you can easily find Jowar.
This cereal is rich in protein, and preparing the dish is quite simple. You need to just cook the jowar in a cooker. Then add some salt to taste. Take a hot pan, and then place some vegetables of your choice, and fry them.
Then add everything together, and cook it again, for sometime. You can use some tomatoes, chopped coriander, and onion to garnish the dish.
Ingredients:
1/4 cup Jowar Seeds , ground to a coarse mix
1/2 cup Green beans (French Beans) , finely chopped
1/2 cup Carrots (Gajjar) , finely chopped
1 Green Chilli , finely chopped
1 sprig Curry leaves
2 teaspoons Coriander (Dhania) Leaves , finely chopped for garnish
1 teaspoon Mustard seeds (Rai/ Kadugu)
1 teaspoon Oil
Salt
Preparation:
Like said earlier, you need to cook the jowar in a pressure cooker for 4 whistles. You can use the right amount of water.
Use a pan, add mustard seeds.
Add green chillies, curry leaves.
You can add the vegetables of your choice
Add the salt, and cook for 2-3 minutes.
It is time to add the jowar, salt and cook for low flame, for a few minutes.
Make sure to add some more water.
When you are satisfied with the consistency, turn off the flame.
You can have it with tea.
Masala Fried Egg/Scrambled Egg/Sandwich
Eggs are the best source of protein. When you are looking for something delicious, heavy, and filling, then you can’t go wrong with eggs. There are tons of recipes that you can prepare eggs with.
You can make curries, fries, bulls eye, and even scrambled eggs. Some kids are particular on the kind of dish that they want. You can take their suggestion, before preparing the dish of their choice.
Besides, eggs can be had with bread, roti, chapati, and even idli or dosa. You can, however, add the elements of your choice, like a salt, diced onion, chilli, coriander leaves, carrot, and others. You can fry them using a tawa.
Ingredients:
3-4 eggs, depending on the number of people you want to cook for. 1 egg is sufficient per individual.
Water or milk. You can add little water or milk into the beaten eggs, as it helps them become creamy.
Oil, butter, or extra-virgin olive oil.
Salt & pepper.
Preparation:
Take a medium-size bowl, and beat the eggs.
Mix the contents, until they are thoroughly combined.
You can now add some water or milk.
Take a pan, and keep on medium flame.
Pour some oil, or extra virgin oil. You can also use a small scoop of butter if you want.
Now, pour the contents on the pan.
Let it cook for some time, then use a rubber spatula.
Make sure that the entire egg is cooked.
Now, gently stir or fold the egg according to your requirements.
Add some salt & pepper.
You can also prepare the bulls eye version. It is just that, you don’t have to turn the egg
on the pan. Just break the egg, in a heated pan, pour some oil or butter, and cook it for 2-4 minutes.
You are done, serve with bread, roti, chapati, dosa, and so on.
Conclusion
We hope that the above easy high protein-rich Indian breakfast ideas for kids was useful. When you are in a dilemma as to what you want to prepare for your kids, then we suggest that you make use of the above recipes.
