Rohit K.P, a popular food blogger, shares three healthy recipes for children this summer

VEGAN CHOCOLATE ICE CREAM

(4 servings)

Khaman dhokla is a popular Indian savory snack made with gram flour (besan)

Ingredients

• 5 ripe bananas (500 gm, any variant)
• 10 almonds
• 10 cashews
• 30 gm cocoa powder (roughly ¼ cup)
• 30 ml water (¼ cup)
• 2 tbsp honey

Preparation guide

• • Peel and chop bananas into small pieces. Freeze in a closed container for 4 hours.
  • Soak almonds and cashews in water for 30 minutes.
  • Blend dry fruits, frozen bananas, cocoa powder, water, and honey in a wet grinder jar. Blend until it turns creamy.
  • Pour into a container, place a foil paper on top, cover, and freeze for 8-10 hours (ensure the fridge is set to mid or highest cooling).
  • Serve chilled.

Health benefits. This sorbet/ice cream is rich in nutrients. Bananas provide potassium and energy, nuts have healthy fat and protein, cocoa delivers antioxidants, and honey adds natural sweetness, boosting heart health, digestion, and immunity

 

RAGI IDLI
(4 servings)

Ingredients

• 3 cups ragi
• 1 cup urad dal
• 1 tbsp fenugreek
• 2 tbsp cooked rice or puffed rice
• Salt
• Water

Preparation guide

• Wash ragi and urad dal well. Soak for 3-4 hours.
• Grind well using water. Mix with your hand and allow the batter to ferment for 6 hours or overnight.
• Add salt and mix well.
• Pour water into a steamer or cooker. Bring to a boil.
• Grease idli plates with ghee and pour the batter into the molds.
• Place idli stand in the steamer/ cooker.
• Cover and steam for 10-12 minutes.
• Serve hot ragi idli with sambar or chutney.
Tips
• This idli recipe can be made using any millet, but ensure you soak it accordingly. You could use 1 cup of ragi and 2 cups of rice.
• Sometimes, the idli might not puff adequately. In such cases, use 1-2 tbsp of rava and rice flour to make a lump-free mix and add it to the batter.
• If you add water to the same idli batter, you can use it to make crispy dosas.
• You can refrigerate the batter for up to 3 days without adding salt.

Health benefits. Ragi is rich in calcium and fibre (good for strong bones and digestion), urad dal provides protein and energy, and fenugreek aids metabolism and controls blood sugar levels.

TOMATO SOUP

(2 servings)

Ingredients

• 4 roughly chopped large tomatoes
• 1 chopped onion (small)
• 3 garlic cloves
• 1-inch ginger piece
• 1 tbsp chopped carrot
• ¼ tsp cumin and cardamom seeds
• 1 tsp peppercorns
• ¼ tsp turmeric powder
• ½ tsp red chili powder
• Salt to taste
• 1 tsp oil
• 1 tbsp butter
• ½ cup water
• Coriander leaves
• 1-2 tsp sugar/jaggery

Preparation guide

• Heat 1 tsp of oil and 1 tbsp butter in a pressure cooker.
• Add all ingredients except sugar and coriander leaves into the cooker. Cook for 1 whistle.
• Let it cool. Add coriander leaves.
• Blend to a smooth paste. Strain it into a pan.
• Boil for 8-10 minutes with sugar. Add salt and spices according to your taste.
• Serve hot with croutons.

Health benefits. This natural tomato soup boosts immunity and heart health. Carrots are richin vitamin A which boosts eye health, while turmeric and peppercorns reduce inflammation.