By Gargi Gill

Healthy kids meal recipes for working moms

Being a working mom is really hectic especially if you have one or more kids. And when it comes to serving them nutritious food, most moms prefer giving artificial substitutes that are found in the market, that assure good health but this is far from the truth. Many mothers complain that their kids are not willing to have healthy things like juices, fruits, vegetables, milk, etc. Such moms have to try really hard to convince them to eat. Children get easily diverted towards chocolates, ice creams, cakes, milk shakes, burger, pizza, etc. Mothers must not fulfill their every demand and just because you are extremely tired after work doesn’t mean you must ignore your children’s health. You must show concern and the so called likable junk could be given once in a while but not every other day. How about trying something that is tasty, admired and requires less time to prepare? I am going to share some of them.

Healthy Kids Meal - Brown rice & Rajma

1) Kidney beans and brown rice:


1 cup kidney beans

1 small potato

1/2 tablespoon cooking oil

2 cups brown rice

1 medium size tomato

5 to 6 cloves of garlic

1 medium onion

1 small green chilly

1 cm ginger

1/4 teaspoon powdered black pepper

salt as per taste

Soak the kidney beans overnight if you have dry beans. If you have tinned ones there is no need of preparation in advance. Next day boil that in a pressure cooker or in microwave oven along with the potato until tender. Generally during the first 5 minutes the flame is high and then it is kept simmer for about 10 more minutes. After you are done check the beans by pressing it with a knife or fork. If you still find it hard repeat the process again. Usually this is the rare case. Meanwhile also boil the brown rice as instructed on the packet. Keep the cooked beans and rice in the refrigerator if you have plans to cook them for dinner. Double the amount of everything if the whole family is having this meal.

Blend the tomato, onion, garlic, green chilly and ginger in the mixer. Take a saucepan and add cooking oil. Now add the blended spices into it, mix well all of them until light brown. The potato is mashed in the meanwhile and added. Add the cooked beans and mix everything well. If you find it too dry add small amount of water for the gravy. Now add salt and pepper. Let it cook for 5 to 10 minutes in a low flame with consistent stirring after every 2 minutes. Your beans are ready to serve to your kids. Serve them with the boiled rice.

Egg Salad as a Healthy meal for kids

2) Egg salad:


1 small red pepper

1 small yellow pepper

1 small green capsicum

1 hard boiled egg

1 teaspoon lemon juice

half lettuce (anything you prefer)

3 to 4 black olives finely cut

1/4 teaspoon dried oregano seasoning or basils

1/2 teaspoon apple cider vinegar

a pinch of powdered black pepper

salt as per taste

Cut all the vegetables and mix them all with black olives. Add apple cider vinegar to avoid bitter taste of the lettuce. Now cut the boiled egg into 4 parts and add it to the salad. Add the seasoning, black pepper, salt and lemon juice and mix everything well. This salad is now ready to serve to your kids.

Healthy Meal for kids - Avocado Sandwich

3) Avocado sandwich:


1 small avocado of tender flesh that is easily mash-able

1 small tomato finely cut

1 small onion finely cut

1/4 cucumber finely cut

1/2 teaspoon lemon juice

1/2 teaspoon oregano seasoning or basils or any other preferred seasoning

a pinch of salt and powdered black pepper

4 brown breads

Mash the avocado flesh and add the vegetables to it. Then add salt, pepper, lemon juice and the seasoning. Mix all of them well. Now take two breads and place the mixture between these as a stuffing. Repeat the process with the other two breads. Cut both the sandwiches into two equal halves, making them four different pieces. Serve them to your children at last.

Above recipes are delicious and your children will like these for sure. Not only children these are liked by adults as well. These hence can be cooked for the whole family and enjoyed together.

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