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5 Indian Protein-Rich Foods for Picky-Eaters #63PercentMoreProtein

Picky eaters at dinner? Don't fret! This blog post whisks you through 5 delicious Indian dishes packed with protein-rich foods for picky eaters, all disguised as fun and familiar

meals. From mini dal makhani bites to playful parathas, watch your little ones become mini

protein-eating champions without a fight!

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We've all been there. Dinnertime descends, and the little ones turn into tiny food critics. "No veggies!" they declare. "That looks weird!" they shriek. But beneath the food fights and furrowed brows lies a genuine need for healthy meals, especially protein-rich foods. These protein powerhouses are essential building blocks for growing bodies, helping with everything from strong muscles to sharp minds.[1]


So, how do we sneak these vital protein-rich foods past the "yuck" filter of a picky eater? Fear not, fellow parents! Here are 5 delicious and disguise-friendly options, all with an Indian twist, to turn mealtime into a fun adventure:


The Mighty Mini Dal Makhani Bites

Let's create a protein-rich adventure with homemade mini dal makhani bites! Here's the best part: you can sneak in all sorts of hidden goodies.

  • Masoor Dal (red lentils) are a fantastic source of plant-based protein. Grind them into a smooth paste.

  • Add finely grated vegetables like carrots, zucchini, or even sweet corn. The tiny bits become undetectable ninjas of nutrition.

  • Spices like cumin, coriander powder, and a touch of garam masala add a burst of familiar Indian flavours without overwhelming little taste buds.

  • Shape the dal mixture into bite-sized balls, coat them with breadcrumbs or crushed cashews, and shallow fry or bake them until golden brown. Serve them with a dollop of creamy yoghurt or a tangy tomato chutney for dipping.


a bowl of dal makhani
a bowl of dal makhani

Besan Cheela with a Twist

For our little ones, we need something exciting! Besan cheela, a delicious Indian chickpea flour pancake, comes to the rescue. Packed with protein and ready for colourful surprises, it's the perfect way to turn breakfast into a fun-filled exploration.

  • Besan flour (gram flour) is a protein-rich food. You can even add some cooked and shredded paneer (Indian cottage cheese) for an extra protein punch.

  • Diced capsicum (bell pepper), chopped spinach, or even grated beetroot add pops of colour and texture.

  • Finely chopped green chillies and a sprinkle of grated ginger add a touch of warmth and familiar Indian flavour.

  • Mix the besan flour batter with water and spices, then cook it on a hot griddle like a pancake. Fold in the shredded paneer and chopped veggies. Serve it hot with a dollop of fresh mint chutney or a drizzle of sweet and tangy tamarind chutney.

Besan chilla with fresh mint chutney
Besan chilla with fresh mint chutney

The Playful Paratha

Parathas are a beloved Indian flatbread, and they can be a delightful disguise for a protein-rich food for breakfast or snack.

  • Whole-wheat flour is the base, but you can mash in some boiled and mashed potatoes or crumbled paneer (Indian cottage cheese) for a protein boost. 

  • Add a handful of chopped fresh coriander leaves or grated carrots for a burst of colour and flavour.

  • Spices like ajwain (carom seeds) or a sprinkle of chaat masala add a touch of familiar Indian taste.

  • Get creative! Use cookie cutters to make fun shapes, or roll the dough with a filling of mashed potato and peas for a delectable "stuffed paratha." Serve it hot with a dollop of creamy white butter or a dollop of tangy yoghurt.

Indian paratha with stuffed cottage cheese
Indian paratha with stuffed cottage cheese

The Power of Protein Smoothies

Smoothies are a fantastic way to sneak into protein-rich foods without any fuss. They're fun, customisable, and perfect for busy mornings or after-school snacks.

This is where you can get creative! Use plain yoghurt or milk as a base, and add a scoop of Complan for a protein and nutrient boost to the dish. Complan has 34 vital nutrients including 100% milk protein and it contains 63% more protein than other nutrition drinks. Additionally, Complan supports 2x faster growth and memory and concentration in growing children.


The Dip-tastic Protein-Rich Food Duo: Sprouts and Chutney

Sprouts are a powerhouse of protein and vitamins. Paired with delicious and colourful chutney dips, they become a delightful dip-and-dunk adventure.

  • Sprouted moong dal (mung beans) or chana dal (split chickpeas) are great sources of plant-based protein.

  • Offer a variety of colourful raw vegetables like baby carrots, cucumber slices, and cherry tomatoes.

  • Explore different flavours of chutney! A sweet and tangy mango chutney adds a burst of tropical sweetness, while a creamy coconut chutney provides a soothing counterpoint.

  • Arrange the veggie sticks like a colourful bouquet and serve them alongside bowls of different chutneys. Let your little one be the "chutney artist," dipping and creating their healthy masterpiece.


With a little creativity and these delicious Indian dishes, you can turn mealtimes into protein-fuelled adventures for your little ones. Remember, protein-rich foods are like tiny building blocks, helping your child grow strong and healthy. From muscles for climbing to immunity, protein plays a vital role in their development. So, keep these recipes in your back pocket, and watch your picky eaters transform into happy, healthy protein-powered explorers!


Disclaimer:

The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.


References:

  1. The rise and fall of protein malnutrition in global health published in The National Journal of Physiology of India. National Journal of Physiology of India, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5114156/

46 views15 comments

15 комментариев

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Гость
06 июн.
Оценка: 5 из 5 звезд.

Protein is crucial for strong muscles and sharp minds in growing children.

Лайк

Гость
06 июн.
Оценка: 5 из 5 звезд.

Get creative with Indian-inspired dishes to make mealtime exciting for kids.


Лайк
Samidha Mathur
Samidha Mathur
13 июн.
Ответ пользователю

Thank you for your kind words!

Лайк

Гость
06 июн.
Оценка: 5 из 5 звезд.

Spinach paratha rolls are a delicious and convenient way to sneak in protein and veggies.

Лайк
Samidha Mathur
Samidha Mathur
13 июн.
Ответ пользователю

Yes, even I cook them for my kids' tiffin. They taste yumm.

Лайк

Гость
06 июн.
Оценка: 5 из 5 звезд.

Add tofu to vegetable pulao for a protein-packed twist on a classic dish.

Лайк
Samidha Mathur
Samidha Mathur
13 июн.
Ответ пользователю

Alright. I will try this too! Thanks for sharing. :)

Лайк

Гость
06 июн.
Оценка: 5 из 5 звезд.

Lentil soup (dal) is a comforting and nutritious option packed with protein.


Лайк
Samidha Mathur
Samidha Mathur
13 июн.
Ответ пользователю

So true.

Лайк
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