Winter foods for kids

Winter foods for kids
What’s the hype around seasonal produce when we have access to almost the whole variety of fruits and vegetables produced on earth? I’d argue, as most nutritionists worldwide do: eating as per the season arms your body to fight against infections and boosts your immunity.

A 2014 dated article by The Guardian that still holds true, asserts that seasonal fruits not only taste better, but are healthier too. What they mean is that seasonal produce requires less human assistance — ergo less chemicals — to mature. When ripened naturally on trees, they contain a good level of flavonoids that help protect against diseases that could affect our organs.

So, let’s expose the tiny tastebuds to these seasonal treats!

Colour your diet.

We have red, green and white — did someone say Christmas? Spinach, cauliflower, broccoli, french beans, peas, cabbage, carrot, beetroot, radish and yams are a delicious treat with a combination of bitter-sweet flavours. These vegetables are loaded with protein, fibres, antioxidants and beta-carotene.

I usually steam my vegetables to retain their nutrients. To my beets and peas I drizzle them with lemon and rock salt. For more flavour, use herbs or flavoured butter. Pair up with a dip if you must.

To a hot bowl of soup — pumpkin, spinach, broccoli or tomato — I usually blend in coconut or nut butters for a creamy and smoky finish.

Fruits are more colourful and a creatively decorated fruit bowl will definitely grab your child’s attention — it certainly pleases my senses!

This season we have oranges, sweet lime, strawberries; grapes, pomegranate, pineapple, figs, guava and papaya. These fruits are rich in Vitamin C, which guards you against winter colds.

Juice them or offer them as a whole. Some toddlers enjoy sucking on succulent orange segments; I assure you they’ll go nuts if you don’t fuss over the mess. It will encourage them to know their food by smelling, tasting and feeling it.

You already know that fruit smoothies with dates are a sweet treat too. It wouldn’t be a bad idea to blend in dried fruits, nuts and seeds too. They’re high in essential fats and minerals, they energise you, strengthen the bones and help moisturise the skin to combat the winter dryness. You could soak them for a very smooth blending.

In fact, my kid enjoys a concoction made with dates, fresh turmeric, mulethi (liquorice), basil and a dash of ginger on cold winter mornings. It’s sweet and protects her against the inevitable cold and cough.

As for whole grains and pulses, there is bajra (pearl millet), ragi (finger millet) and other such whole pulses, that are natural body warmers.

To keep my body insulated during winter, even though I live in a tropical climate, I add hing (asafetida) ginger, garlic, turmeric and cinnamon. After all, there is a drop in temperature and change in weather, right?

As an example, here is what my little bud’s meal plan looks like on a winter day.


A cup of winter herbal concoction made with dates, turmeric, mulethi (licorice), basil and some ginger.
• Seasonal fruit smoothie made with strawberries, papaya, oranges and bananas and sweetened with dates.
• Ragi or buckwheat cheela/pancake with peanut butter.


• Salad – cucumber, steamed beetroot and broccoli.
• A bowl each of dal and cooked vegetable with brown rice.


• A glass of freshly squeezed orange juice and a bowl of grapes.
• Some nuts and seeds like almonds, cashews or trail mixes and some natural candies/gummies.


• A bowl of pumpkin/spinach soup.
• A bowl of dal/sprouts with bajra/jowar and spinach/methi parantha with any cooked vegetable.


• Coconut laddu/ sesame chikki sweetened with jaggery

Megha Rawal,
Certified Health Coach,
Founder Mezmo Candy

Neha G Kapoor

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