Teen Nutrition: 10 recipes every teen should know how to make

 

 

I cook as good as I look

 

So this is the new whim my girl is maturing with nowadays!

I have a long felt that my children too have a homely instinct when it comes to food. And when I see my friends kids or cousins  cooking, and being comfortable with this life skill, my this sentiment grows wide.

Finally, we are team now & cooking, experimenting,  learning to cook after she understanding herself that cooking is a real stress buster & cooking for self gives an immense pleasure.

Somehow also cooking seems to give us the opportunity to spend time together no 1, secondly we are laughing more, expressing more, making choices, learning the likes and dislikes of each other, deep rooting our traditions, thirdly we are preparing for the future enriched with traditions, homely culture & teen nourishment. All gain is mine!

Finally,  I thought to put it together our plan of ten recipes for your sweet sixteens. These simple no fuss recipes are delicious, easy and  nourishing! Yes, its a mix of Indian and Angrezi, after all its coming from a youngster. Our favourite’s list is as follows:

 Jeera Rice

Do you see every grain of rice is separate? Its not overly greasy, undercooked or glue like. We are talking about perfect jeera rice, that is steamed, and takes 10 mins to make. It came out like this after 3 hard attempts, but worth it to match up with warm yellow dal.

2 cup soaked Basmati Rice

1/2 Tsp Cumin Seeds

1 green Cardamom

Salt to taste

1.5 Tsp Ghee

4 cups water

What to do:

In hot non stick pan, add ghee and jeera. When its starts crackle add cardamom. Add rice and stir. Add 4 cups of water. Stir again and add salt. Let it boil for 2 mins and slow down the flame when starts boiling. Let it cook for 10-12 mins with a covered lid on a slow flame. When done, let it sit for 5 mins. Fluff it & serve warm.

 Yellow Dal

An Indian meal without this tadke wali dal is incomplete. Just the aroma of the tadka will build your appetite.

1 cup soaked Toor Dal

1/2 tsp Turmeric

1/2 Hing

Salt to taste

1.5 cup water

2 Tsp ghee

What to do:

Take the pressure cooker. Add dal, water, hing, salt and turmeric. Stir and cook till 2-3 whistles on low flame. Once done, switch off the dal and keep aside. Take a small non stick pan and heat ghee, add chopped onions, sauté it until golden brown. Add chopped tomatoes and sauté until soft and ghee leaves the corners of the pan.  Add jeera, red chili powder and stir again.

Add this aromatic tadka in cooked dal and mix well. Add coriander leaves and its ready to enjoy with warm rice.

 Essential Eggs

For any time of the day, any kind, dress them up with omelette, scrambled, or simply hard boiled. Here in our house egg sandwich is a winner.

2 boiled eggs

2 tsp low fat mayo

1/2 pepper

What to do:

Peel the boiled eggs and mash it with fork. Add mayo and pepper. Mix well. Take the multigrain bread and spread evenly. Slice it up with another and cut into four or two.

Pasta Sauces

You need a handful of really easy sauces to put on a pile of spaghetti: Here is tomato & pesto.

1 medium red onion
2 cans cans organic whole plum tomatoes (400gr each)
1 garlic clove gently crushed
4 fresh basil leaves
1 bay leave or a pinch of sugar

2 tbsp extra-virgin olive oil
sea salt and black pepper to taste

What to do:

1.Cut each whole canned tomato in half, remove seeds and juice, roughly chop into chunks, and set aside. Set aside any remaining sauce in the cans.

2.Heat a medium sauce pan with 2 tbsp of extra-virgin olive oil and the garlic over medium low heat.
Add in the onion, and gently stir-fry it together with the garlic for about 5 minutes. Cook until the onion is translucent and the garlic golden, then add in the tomatoes. Depending on your taste, discard the clove at this stage or when the sauce is cooked.

3.Add in a couple of basil leaves, season with salt, pepper and a pinch of sugar (or add a bay leave), and gently stir-fry for a further 5 mins.

4.Pour in the reserved juices from the cans, add in 1/3 cup (80 ml) of water, and cover the pan with a lid. Cook over low heat for about 15 minutes, stirring occasionally. Season with salt and pepper half-way through cooking time.

5. The sauce is ready when it reaches a nice creamy but still chunky texture, and has just the right balance of sweetness and savoury when you taste it.

Remove the sauce from the heat, and add in the remaining fresh basil leaves and serve with freshly cooked pasta.
Notes
How to store your  tomato sauce: place the tomato sauce in airtight sterilized glass jars in the fridge for up to 1 week, or freeze into portions in freezer-friendly containers for up to 6 weeks

Do you to want  try this recipe? Yummy!

Yogurt Parfait

Plain yogurt gets boring for a teenager but it may taste good if spruced up with berries, chopped mangoes, sliced banana, crunchy wheat flakes, nuts and seeds.

Strawberry Banana Smoothie

Most easiest, healthiest, quickest one for all.

1 cup skim milk
1/2 cup sliced bananas
1/2 cup sliced fresh strawberries
1/2 cup nonfat yogurt
Coarsely crushed ice
Equipment and supplies:
Measuring cups
Blender or food processor
What to do:
Put all the ingredients in a blender or food processor. Blend until smooth and frothy. Pour into glasses and serve immediately.

Hummus Sandwich

You can toast your bread if you like. Add a thick layer of hummus to one side of all each piece of bread. Top it with cucumber roundels, salt and pepper, red onion roundels. Add the second piece of bread and slide down. Slice in half and serve.

Sautéed Broccoli Salad

What we do when we have broccoli, tofu, and peppers with us. We make delicious sautéed broccoli salad. Best served as a after sports class or evening hunger, we call it sham ki chotii bhukh. 

1 small head broccoli

1 quartered red bell peppers

50 grams Tofu

Fresh or dried herbs

Olive oil

Salt and pepper

What to do:

Put olive oil and sauté all veggies one by one. Add herbs followed by herbs and salt and pepper.

Sauté for 5-8 mins and its ready to have it. Simple and nourishing.

Veggies Pulao

Quick and easy when papa’s night off, whole family loves to eat vegetable pulao. It’s one of the recipe which gives us the convenience to learn about different traditional herbs in my kitchen. Here is our way:

2 cups of basmati rice

2 cups of chopped vegetables (potato, carrots, beans, peas, cauliflower, onions)

1 spoon ginger garlic paste

3.5 to 4 cups of water or vegetable stock

1.5 tbsp. Ghee

Salt as required

1-2 Tejpatta

1 Green Cardamom

1 Cinnamon Stick

What to do:

Rinse and soak the rice for 1 hr

In a deep bottom pan, heat ghee or oil and fry all the spices. Add onions and sauté them.

Add ginger garlic paste and sauté them. Add vegetables and sauté again till all the vegetables are lightly golden on a low flame.

Add rice gently and sauté and gently coat it.

Add water and stir.

Squeeze 6-7 drops of lemon water and add salt and pepper.

Cover with lid and let the rice cook on low flame for 10 -12 mins.

Check in between. Once the rice is cooked, fluff and gently stir.

once all done. Let the rice sit for 5 mins.

Serve with onion tomato yogurt(raita)

Healthy Tangy Chaat

A great combo of taste, crunch, and nourishing feeling.  A quick energy booster, super easy and tasty.

1/2 cup oats

1/2 cup soaked and boiled chickpea

1 cup chopped cucumbers

1 cup cornflakes

1/2 boiled potato

2 tsps. green and tamarind chutney

1 Cup yogurt

What to do:

Dry roast the oats on a medium heat till its golden brown. Remove it in a bowl or plate to cool completely. While its cooling, mix yogurt, and black salt. You can also have green chutney or tamarind chutney from market.

Right before serving mix oats and cornflakes, we used wheat flakes in a big bowl.  Add Chickpeas, potato, cucumber, pepper, salt and lemon juice. Mix well. Serve anytime of the day.

           Ghee Roasted Makhana

Effortless quick calcium rich snack. Favourite of all ages, and can be enjoyed anytime of the day.

2 Cups Makhana

1.5 tsp Ghee

Heat a pan and add ghee. Add Makhana and stir till lightly golden. Put salt. And ready to eat.

          Paneer Bhurji (scramble)

Cottage Cheese 400 grams
Onions chopped 2 medium

Tomatoes chopped 2 medium
Oil 1 tablespoon
Cumin seeds 1 teaspoon
Salt to taste
Turmeric powder ¼ teaspoon
Fresh coriander leaves chopped 1 tablespoon
Coriander sprig for garnish

      What to do:

Grate cottage cheese on a plate.

Heat oil in a non-stick pan. Add cumin seeds and chopped green chillies, sauté well

Add onions and salt, mix well and cook till onions turn golden.

Add turmeric powder and mix well. Add grated cottage cheese and chopped coriander and mix well.

Serve hot garnished with a coriander sprig.

So finally our folder is ready for any day weather its parents night off, friends sleep over, preparing for a hostel.

Don’t let your teen leave for university  without mastering these basic dishes. You and your teen will both be on        a nourished path and will enjoy the health which they need at this tender age.

Do share with me your  experience in comments below. Teenage needs extra nutrition for tireless stamina,

endurance and essential fitness. Food helps!

Happy cooking with your best buddies!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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