Summer served fresh — one spoon at a time!
As the temperature rises, so does the challenge of keeping babies nourished, hydrated, and full of energy. Indian summers are humid and harsh, making children vulnerable to heat-related problems including dehydration, fatigue, and loss of appetite. The good news? Using the right ingredients creatively, summer can be served fresh and fun — right on a spoon!
Let’s explore some delicious, easy-to-prepare, and nutrient-loaded meals that will win your child’s heart and strengthen their immunity too.
During summer, children lose a good amount of water and essential salts due to sweating. Additionally, their metabolism slows down, and food preferences change too. Their bodies crave cooler and lighter meals. Thus, the plan should be including those foods which are enriched with water, vitamins, minerals, electrolytes, natural sugars and fibres.
The trick is to make meals both healthy and irresistibly tasty.
Loaded with Vitamin C, potassium and natural sugars, fruit chaat must be included in daily morning or afternoon snacks. Make fruit fun with cubes of seasonal mango, watermelon, banana, and grapes tossed in chaat masala and a dash of honey. Add puffed rice or nuts for extra crunch. It’s hydrating, easy to prepare, and full of fibre.
Pro Tip: Freeze small fruit cubes into popsicles with coconut water!
Loaded with Iron, calcium, fiber, Ragi or finger millet is a perfect superfood for growing kids. Use ragi batter for mini idlis and serve with cooling coconut chutney. Suitable for breakfast or tiffin.
Pro Tip: Let your kids shape their own idlis with cookie cutters — elephants, stars, even cricket bats!
Enriched with probiotics, calcium, and B vitamins, this South Indian staple cools the body and comforts the stomach. Add grated carrots, cucumber, pomegranate, and coriander. Use a tadka of mustard seeds, curry leaves, and ginger for extra taste.
Loaded with protein, fibre and vitamins, Parathas should be prepared with whole wheat dough. Fill with mashed paneer, boiled beetroot, or spinach. Roll it up and slice into pinwheels. Serve with curd or mint chutney.
Want to boost Vitamin A, probiotics, antioxidants? Prepare mango yogurt smoothie. Blend ripe mango, thick curd, and a spoon of honey. Freeze it for a couple of minutes and serve as a thick smoothie. It’s a natural dessert and a mid-day filler.
For instant energy boost, opt for vegetable sooji cheela. This is loaded with energy, minerals, and beta-carotene. Mix semolina or sooji with curd, finely chopped vegetables, and herbs. Pan-fry as cheelas. These are soft, easy to digest, and fun to eat with ketchup or curd dip.
Nutrition Boost: Add flaxseed powder or chia seeds into the batter.
Packed with electrolytes, hydration, sweetness, kids love this unique preparation. Boil agar-agar or gelatin, mix it with coconut water and a few fruit bits. Set in moulds and serve chilled.
Fun Factor: Serve in small cups with smiley face stickers — it’s like eating sunshine!
Buttermilk with cumin (chaas)
Lemon and mint shikanji
Watermelon-mint cooler
Tender coconut water
Cucumber-mint infused water
Use seasonal fruits like mango, watermelon, cucumber, tomato, and leafy greens.
Make the meals colourful as visual appeal boosts appetite.
Avoid deep-fried, oily, or spicy food during peak afternoons.
Encourage your kids to have small and frequent meals.
Involve your kids in cooking — let them stir, garnish, or plate the meals.
With a spoonful of nutrition, a splash of creativity, and a sprinkle of love, you can easily turn mealtime into memory time for your kids.
