Ways to Include Spinach in Your Kid’s Diet

Most families that have kids, would witness a tantrum each time a green leafy vegetable like Spinach is prepared at home. Some kids will complain that the vegetable is boring, some will complain about the taste and others will simply be offended at the sheer look of a regular spinach vegetable. 

We all know and understand that spinach, being a green leafy vegetable is a powerhouse of nutrition and has tons of beneficial effects on the body. It is especially important for growing children as their bodies have an increased nutritional demand, and spinach can do wonders for them. 

Spinach has several nutritional benefits, it is full of rich amounts of iron, carotenoids, folic acid, Vitamin K, calcium, manganese etc. Regular consumption of spinach has proven to have many health benefits, such as being an excellent source of haemoglobin, managing blood sugar levels, being full of fibre, and having anti-inflammatory effects on the body. It also helps with weight management. It is also good for bones, and eyes and helps the body to replenish nutrients. 

Nowadays, spinach is available almost all year round. But their crop is especially abundant during winters and consuming spinach during this season is a must. 

But obviously, children will turn their noses at the sight of a spinach curry. And so, here are a few unique and delicious ways to include spinach in your children’s diet. In a way that they enjoy it and get the nutrition as well. 

Spinach and Cheese Muffins

A delicious savoury snack to ensure your kids have spinach! It is a perfect tiffin recipe, being easy and fuss-free to eat, blended with the goodness of cheese. 

Total Time: 45 minutes
Serves: 4-6 servings

Ingredients: 

• 1 cup maida
• ½ cup chopped spinach
• 1/3 cup grated cheese
• 2 whole eggs
• ¾ cup soft butter 
• 1 tsp Garlic powder 
• ½ tsp red chilli flakes 
• ½ tsp mixed herb seasoning 
• 1 tsp baking powder
• ½ tsp baking soda
• Salt- to taste

Method: 

• First, preheat the oven to 300’C. The next step is to get all the dry ingredients together. Take a large mixing bowl, and sift in the maida, baking powder and baking soda. Now season it with salt, dry herbs and chill flakes. Mix everything well. 
• Now in another bowl, add the eggs and oil and whisk it till it forms a smooth emulsion. Add it to the dry ingredients. Now add the chopped spinach and grated cheese. Mix well to ensure no lumps remain in the mixture. 
• Take muffin moulds and fill them with the muffin batter until they are ¾ full. Repeat for all moulds. Add them to the preheated oven and bake for about 30 minutes or until fully cooked. You can poke a toothpick inside one muffin, and check if it comes out clean, then it means it is perfectly cooked. 
• Remove from the oven and allow it to cool completely. Unmould them and enjoy them fresh. 

Mushroom and Spinach Omelette 

 

This is yet another appetizing savoury recipe that is perfect for a leisurely breakfast. The sheer appearance of this omelette is so appealing that it will surely tempt children and adults alike. 

Total Time: 20 minutes
Serves- 1 serving 

Ingredients: 

• 2 whole eggs 
• 2 tsp milk
• 4-5 pcs button mushrooms (thinly sliced)
• ½ cup chopped spinach
• 4-5 garlic cloves, finely chopped
• Salt and pepper to taste 
• 2 tbsp grated cheese (optional) 
• 2 tsp oil

Method:

• Heat a thick pan, and add 1 tsp oil to it, add the chopped garlic and allow it to turn slightly golden brown. Now add the mushrooms and season it with salt and pepper. Toss and cook, until the mushrooms are fully cooked. Remove from the pan and keep aside. 
• Now in a mixing bowl, add the eggs and whisk them gently. Now add some milk to get a light and uniform mix. To the eggs add the chopped spinach along with salt and pepper. In the same pan as before, add some more oil and pour the egg into it. Flip it and cook on both sides. 
• Once fully cooked, add the tossed mushrooms into one half of the omelette with grated cheese. Flip the other half of the omelette over it and cover. Cook for another minute, and serve this delectable omelette with some buttered toast and your drink of choice. 

Healthy Green Wraps

Give the regular wraps a healthy and interesting twist! Simply add some spinach that fortifies the nutritional level of the wraps and also gives it a fun appearance. 

This is a great tiffin recipe or can be served any time of the day.  

Total Time: 30 minutes
Serves: 4-5 servings 

Ingredients: 

• 1 cup whole wheat flour
• ½ cup spinach puree (boiled and blended spinach) 
• Salt to taste
• 1 tsp oil
• 1 cup finely chopped vegetables of choice (onions, capsicum, carrots, cabbage etc) 
• ½ cup crumbled paneer 
• ½ tsp red chilli powder
• 1 tsp mixed herbs 

Method: 

• First prepare the spinach wrap dough, by simply adding whole wheat flour to a mixing bowl, to it, add salt, oil and spinach puree. Knead it well to get a medium-soft dough. Cover it with a damp cloth and set aside. 
• Now to prepare the stuffing of the wrap, take a pan and add some oil to it. Once the oil is hot, add the chopped vegetables and toss them until they are cooked but slightly crunchy. Now add the crumbled paneer. Add the salt, chilli powder and mixed herbs and mix well. Allow it to cool and set aside. 
• In the meantime, roll out medium-thick rotis, using the spinach dough. Roast them on a tawa on both sides, brushing a little oil on both sides. 
• Make as many rotis as needed. Now cool the rotis and add a generous amount of stuffing in each of them. Roll them gently and roast them on a tawa, till they are slightly golden and crunchy. 
• Serve them hot with a dip of your choice. 

Spinach Pesto Sandwich

While kids hate the sight and smell of spinach, they surprisingly enjoy pesto, which is equally green. So the idea is simple, hide spinach along with pesto, and while they think they are actually enjoying pesto, they are eating spinach in real! 

Total time: 20 minutes
Serves: 4-5 servings

Ingredients: 

• 1 cup fresh basil leaves
• ½ cup fresh spinach leaves
• 3-4 garlic cloves
• 2 tsp pine nuts/ walnuts 
• 1 tsp lemon juice
• 1 tsp parmesan cheese
• 2 tsp olive oil
• 8-10 slices of good quality fresh bread slices
• 4-5 sliced tomatoes (preferably rep and ripe ones) 
• 8-10 pcs of sliced buffalo mozzarella
• Salt and pepper to taste

Method: 

• Take a mixing jar, to it, add the garlic, basil and spinach leaves, olive oil, walnuts or pine nuts, salt and lemon juice. Finally, add some parmesan cheese to it. Blend it well to get delicious fresh pesto. 
• Now take bread slices of your choice (sourdough, focaccia, or simple brown whole wheat bread) Slather both sides with a generous amount of this spinach pesto, top it with fresh tomatoes, slices of buffalo mozzarella and some salt and pepper. Cover the sandwiches with other bread and enjoy fresh and healthy sandwiches as a breakfast item, or any time of the day. 

Palak and Veggies Tikki 

When you have a kid’s party and home and plan to make some yummy finger snacks, these healthy and tasty tikkis must feature on the menu. It is an easy and unique way to feed kids spinach and also make snacks in a healthy way. 

Total 45 minutes
Serves: 10-12 pcs

Ingredients: 

• 2-3 medium potatoes boiled and mashed
• 1 cup spinach finely chopped
• 1.5 cups mixed finely chopped veggies (anything like carrots, peas, cabbage, onions, beans etc.) 
• 2 tsp green chilli and ginger paste
• 3 tsp freshly chopped coriander
• Salt to taste
• 2 tsp cornflour 
• Oil to shallow fry

Method:

• Take a large mixing bowl, and add the mashed potatoes along with the finely chopped veggies and finely chopped spinach. Now add the chilli and ginger paste, salt and fresh coriander. Mix it all very well to get a smooth and uniform mixture. Now gently add some cornflour and mix that well as well. 
• To make small tikkis out of it, use your palm, grease it slightly and roll out small coin-sized tikkis. Try to ensure no cracks are formed in the process, or else the tikkis may split inside the oil pan. 
• Now take a thick pan and add some oil to it and heat it. Once the oil is hot enough, gently place the tikkis on it. Flip it on either side till it is golden brown. 
• Remove and place on some absorbent paper to remove any extra oil. 
• Serve with a mint and coriander chutney or tomato ketchup.