Gluten-Free Foods for Kids: Essential Guide to Gluten-Free Meals and Snacks for Your Child

Introduction

Gluten is a type of structural protein that is found naturally in different types of grains. In India, gluten is consumed on a large-scale basis through wheat flour, rye, barley, etc. Transitioning kids from a gluten-rich diet to a gluten-free diet can be a bit of a challenge for parents. During this transition, parents have to ensure that the gluten-free alternatives are giving the right amount of nutrition to the child and are also fulfilling for them.

Additionally, kids can be a bit of picky eaters, which is why it's also important to keep the taste factor in mind. However, with careful selection and mindful choices, parents can pick out meal and snack options that are gluten-free yet nutritionally fulfilling for the child. This ensures that even while consuming a gluten-free diet, the child doesn't suffer from any kind of deficiency.

Gluten-Free Meal and Snack Options for Kids

Here is a list of some gluten-free meal and snack options for the kids that parents may take into consideration.

• Stuffed Capsicum

If your child enjoys pizza pockets and cheesy dishes, then stuffed capsicum is a dish that they might enjoy. It is made by simply cutting the top part of the capsicum and removing the internal seeds and flesh part. Now, in this hollow part of the capsicum, you may add chopped onions and tomatoes along with mozzarella cheese and oregano for that extra flavor. In the end, you may add a bit of salt to the black pepper and then put it in the microwave for 5 minutes at 150°C. The cheese will melt, and the outer layer of the capsicum will get cooked. The dish can be served with a dipping sauce.

• Aloo Gobhi

For lunch, you may make a delicious aloo gobhi sabzi that is made by sautéing cauliflower and blocks of potatoes with onion and tomatoes. You may choose to add different types of Indian spices, such as red chili powder, cumin, seed powder, Garam masala, methi, and so much more to enhance the flavor of the dish. The signature flavor of a north Indian style aloo gobhi comes from turmeric. It's a gluten-free dish that can be served with sattu ki roti.

• Chickpea Curry

Chickpea curry or chole is yet another delicious Indian curry that is free from gluten and is incredibly flavorful. Because of the high fiber content in chickpeas, it's also very fulfilling and high in protein. It is made by boiling chickpeas and then adding them in a puree of tomatoes and onions, mixed with water. Into this combination goes a concoction of various spices to elevate the flavor of the curry. Chickpea curry can be enjoyed with any kind of gluten-free bread for a fulfilling and nutritionally optimal meal.

• Gluten-Free Chicken Tikka

Gluten-free chicken tikka may take a little bit more time than the conventional chicken tikka masala recipe to prepare but it is worth every minute that you spend. You may start by preparing a zesty and creamy marinade for your chicken tikka pieces made by mixing curds, onion, tomato purée, lemon zest, lemon juice, and spices, such as red chili powder, turmeric, and salt. After preparing the marinade, immerse your chicken pieces into the mixture and let it rest for a couple of hours. Now roast the pieces of chicken in a skillet until the outer coat of the chicken gets properly cooked. You may serve it with mint chutney.

• Rajma Wrap

A delicious rajma wrap is filled with the goodness of kidney beans, tandoori mayonnaise, crunchy vegetables, like capsicum, onions, and carrots along with a source of protein, such as chicken, soya, or paneer. The dishes are soulful, hearty, and full of so many flavors that your child will love relishing them. The best part about this dish is that a person can alter the ingredients that need to be used as per their heart’s desire.

• Fried Idli

Idli is a famous South Indian delicacy that can be your go-to breakfast or lunch option for your child. It is made from a steamed mixture of rava, water, and fermented lentils. Once they're steamed, idlis can be broken down into small pieces and salted with some cabbage, onion, capsicum, and other such vegetables. You may add spices like turmeric, red chili powder, garam masala, curry, leaves, mustard, seeds, and other such ingredients to make it taste even better.

• Dosa

Dosa is yet another famous South Indian dish that is gluten-free and extremely nutritious. It is a thin crepe-like dish that is made from rava and lentil flour. For stuffing, one may use mashed potatoes or even cottage cheese. You may serve dosa with a flavorful bowl of sambar or coconut chutney as per your choice. It is a light yet extremely fulfilling meal option for kids whenever they want to eat something yummy.

Conclusion

To inculcate healthy gluten-free options into your child's diet, you do not have to make the extra effort of cooking extremely complex dishes at home. Parents can simply select such nutritious and yummy snacking and meal options for kids in advance to make meal preparation seamless and hassle-free.

References

https://pmc.ncbi.nlm.nih.gov/articles/PMC6625226/

https://pubmed.ncbi.nlm.nih.gov/28244676/