Tag: Iron Rich Foods

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Healthy Iron Rich Pancake- Kid Friendly Recipe

Kids have limited appetite. Give your child the best nutrition in that little food that they eat. The biggest struggle for vegetarians or vegans is to fulfill their child’s iron needs. While balanced diet here is the key but we all know how balanced it gets with the children especially the ones who are picky eaters.

So, I am going to share with you a simple recipe which has a great balance of protein and iron.

We all make BESAN CHEELAS at home. Sharing with you a simple way wherein you can make the best out that one Cheela that your child eats. 😊 And trust me it comes out delicious and packed with flavours. Also, this makes a great lunch box recipe too.

This recipe requires no elaborate preparations, so don’t need to plan ahead either. Just stir together the ingredients to make a batter, pour it on a hot griddle & cook up a delicious healthy meal.

What is Cheela?

Cheela is a sweet or savory Indian Pancakes made using lentils, cereal or grain flour. They are often made without any leavening agents, so they are considered to be healthy.

What is Besan?

Besan is a Hindi word which means “gram flour”. It is a pulse flour made using channa dal or chickpea flour. So besan cheela is gram flour pancakes. These pancakes are Gluten Free, vegan and nutritious. Gram flour is a fabulous source of protein, iron, magnesium, potassium, vitamin B6. Just 100 grams of gram flour can give you 22 grams of easy to digest natural protein. You can make these pancakes with basic ingredients as well but when you add green leafy vegetables to it, it not only enhances the taste but also makes it wholesome and an amazing source of iron for your kids.

Also the vegetables I have added are all homegrown. If you don’t have enough space, grow them in small pots. It’s no rocket science. Just get a few pots or grow bags, potting soil and seeds from any nursery near your house. Engage your children while planting it. The satisfaction of eating your homegrown organic vegetables is unmatchable. Try it!

Ingredients

Prep time: 5 minsServing: makes 3 Pancakes
Cook time: 5 mins
  • Besan/Chickpea flour: 1/2 cup
  • Sattu/Roasted Gram flour: 1/4th cup
  • Semolina/Suji: 1/4th cup
  • Cumin seeds/Jeera:  1/8th tsp
  • Bishop seeds/Ajwain: 1/8th tsp
  • Garam Masala: 1/4th tsp
  • Roasted Cumin powder: 1/4th tsp
  • Turmeric: 1/4th tsp
  • Salt & Black pepper to taste
  • Chat Masala to taste (optional)
  • Coriander powder: 1/2 tsp
  • Water as required 
  • Chopped Methi (Fenugreek), Spinach, Radish leaves, Mint leaves, Curry leaves & Coriander leaves: 1 cup
  • Onion: 2 tbsp, finely chopped
  • Ginger: 2” long, grated
  • Ghee or Oil as required 

Method

1 Take Besan/Chickpeas flour, Sattu or Roasted Gram flour (great source of protein) and Semolina/Suji (for crispiness) in a bowl.

2. To this add turmeric, cumin seeds, ajwain/bishop seeds, garam masala, roasted cumin powder, black pepper, salt, chaat masala and coriander powder. Mix it well. Add enough water to make a thin but not a runny batter. Start with 1/4th cup water and the gradually add more as required. Continue whisking until the batter has a smooth, flowing consistency. There shouldn’t be any lumps, so make sure to break those up while mixing the batter.

Tip: Use a wire whisk to whisk the batter. This will ensure that your batter is lump free.

3. Now add chopped methi (fenugreek) leaves, spinach leaves, onion, grated ginger (fabulous food for digestion), curry leaves, coriander & mint leaves. Use the leaves that are in season. All the green leaves are a great source of iron and this is one of the best ways to incorporate this in your child’s and your diet.

4. Keep the batter aside for 10 minutes. Heat a cast iron tawa on a medium to low heat. I have made it on normal tawa in which we make rotis but if you can’t make it on tawa then you can use a non stick pan as well.

5. Brush the tawa with desi ghee or oil. Add generously to avoid dry cheelas because besan tends to soak ghee/oil. Take a ladle or ¼ to ⅓ of a measuring cup full of the batter and pour on the pan. Spread the batter evenly with the back of your ladle to make thin cheelas.

6. Then continue to cook the chilla on a low to medium-low heat until the top begins to set. You can drizzle some more oil or ghee along the edges for a crispy cheela.

7. You can flip the chilla once or twice for even cooking.
Once the base gets golden brown, it’s time to flip the cheela. Cook the other sides till you see golden spots on cheela. You can flip the cheela once or twice for even cooking.

8. Finally, fold it and then serve it mint chutney, homemade ketchup or the way your child likes it.

Enjoy!! 😊

Notes:

  • If some of the spices mentioned above are not available, feel free to skip them.
  • Incase you don’t find sattu or roasted gram flour, feel free to skip it and add more besan or chickpea flour. However, sattu is a great source of protein and iron, so it’ll be great if you can get your hands on it.
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5 Essential Foods for Fetal Brain Development: Boost Your Baby’s Cognitive Health

Introduction:

Pregnancy is a miraculous journey and a crucial time to think about nutrition. Every meal is an opportunity to nourish both you and your growing baby. The focus of this post is on fetal brain development – a complex and wondrous process that requires specific nutrients. Understanding which foods can foster this development is key to giving your child the best start in life.

1. Omega-3 Fatty Acids: Building a Healthy Brain

Deep Dive into Importance: The brain is about 60% fat, and Omega-3 fatty acids, especially DHA, are its major building blocks. DHA is essential for the growth and functional development of the baby’s brain in the womb and continues to be vital in the first few years of life.

Top Food Sources: Cold-water fatty fish like salmon, mackerel, and sardines are rich in Omega-3s. Vegetarian options include flaxseeds, chia seeds, and walnuts. Algae-based supplements can also be considered.

Recipe Suggestion: Try baking a salmon fillet with a sprinkle of herbs for a delicious, omega-3-packed meal.

2. Iron: Supporting Brain Development and Beyond

In-Depth Look at Benefits: Iron is a crucial component of hemoglobin, which carries oxygen to the fetus, including the developing brain. Adequate iron intake prevents anemia in pregnant women and supports the rapid brain development of the fetus.

Top Food Sources: Lean beef, chicken, tofu, lentils, and fortified cereals are rich in iron. Combining these with vitamin C-rich foods enhances iron absorption.

Recipe Suggestion: Consider a lentil soup with tomatoes – a perfect blend for maximizing iron uptake.

3. Folate: The Essential B Vitamin for Neural Health

Detailed Exploration of Role: Folate is vital for the formation of the neural tube and preventing major birth defects of the baby’s brain and spine. It’s also crucial for DNA synthesis and repair, making it a key player in all-round fetal development.

Top Food Sources: Dark leafy greens, asparagus, broccoli, citrus fruits, and fortified grains are great sources of folate. Folic acid supplements are often recommended during pregnancy.

Recipe Suggestion: A spinach and orange salad is not only refreshing but packed with folate.

4. Choline: A Key Nutrient for Brain Connectivity

Comprehensive Overview: Choline is essential for brain development, particularly for the formation of neurotransmitters that govern memory, mood, muscle control, and other brain and nervous system functions.

Top Food Sources: Eggs are a well-known source, but choline can also be found in lean meats, poultry, fish, dairy products, and cruciferous vegetables like Brussels sprouts and broccoli.

Recipe Suggestion: A morning scramble with eggs and chopped broccoli offers a choline-rich start to your day.

5. Antioxidants: Protecting the Developing Brain

In-Depth Insight: Antioxidants play a vital role in protecting fetal brain tissue from oxidative stress and damage. This is crucial for healthy brain development and has long-term implications for cognitive health.

Top Food Sources: Berries, nuts, whole grains, green leafy vegetables, and beans are excellent sources of antioxidants.

Recipe Suggestion: A mixed berry smoothie with a handful of spinach provides a delicious antioxidant boost.

Incorporating These Foods into Your Daily Diet:

Balance and variety are key. Here are some tips:

  • Plan your meals around these food groups.
  • Try new recipes to keep things interesting.
  • Listen to your body’s cravings and aversions, they are often telling.

Conclusion:

Your dietary choices during pregnancy are your baby’s first environment. The right balance of nutrients can set the stage for a lifetime of health and cognitive well-being. Remember, taking care of yourself is taking care of your baby.

Consult Your Doctor: It’s crucial to consult with your healthcare provider before making significant changes to your diet or taking supplements.

FAQs

  1. Q: Can I get enough Omega-3 from a vegetarian diet? A: Yes, flaxseeds, chia seeds, walnuts, and algae-based supplements are great vegetarian sources of Omega-3.
  2. Q: Is it safe to eat fish during pregnancy due to mercury content? A: Yes, but choose low-mercury fish like salmon and sardines, and limit intake to 2-3 servings per week.
  3. Q: How can I increase iron absorption from plant-based foods? A: Pair plant-based iron sources like spinach or lentils with vitamin C-rich foods like oranges or bell peppers to enhance absorption.
  4. Q: Are prenatal vitamins enough for getting all necessary nutrients? A: Prenatal vitamins are important, but they work best in conjunction with a balanced diet rich in the essential nutrients.
  5. Q: Can I take a DHA supplement instead of eating fish? A: Yes, DHA supplements can be a good alternative if you don’t consume fish. Consult with your healthcare provider for recommended types and dosages.
  6. Q: How much folate should I consume during pregnancy? A: The recommended daily intake of folate during pregnancy is 600 micrograms. This can be achieved through diet and supplementation.
  7. Q: Are there any risks of consuming too much Vitamin A while pregnant? A: Yes, excessive Vitamin A intake can be harmful. Stick to recommended amounts and focus on Vitamin A from plant sources like carrots and sweet potatoes.
  8. Q: What are some easy ways to include choline in my diet? A: Eggs are a great source. You can also include lean meats, poultry, and cruciferous vegetables like broccoli in your meals.
  9. Q: Can a lack of antioxidants affect fetal brain development? A: Antioxidants play a role in protecting the fetal brain from damage, so a balanced diet including berries, nuts, and whole grains is beneficial.
  10. Q: Is it normal to have food aversions and how do I manage my diet then? A: Food aversions are common in pregnancy. Focus on the nutrients rather than specific foods and find alternatives that you can tolerate.