Now that summer has arrived in its full glory, one can witness some massive temperature changes and heat waves. This may increase the susceptibility of a child to suffer from dehydration and loss of excessive water from the body due to sweating. As kids have a proper routine of going to school and then playing out in the evening, parents need to look after a child's water intake while also satisfying their regular nutritional requirements.
In such a scenario, naturally hydrating and fresh food items may not only satiate a child's grieving but can instantly rejuvenate their body. Such light and refreshing food items can be the perfect snacks or meal options for summer to help a child always be on the go and have the needed energy. For parents, looking for some delectable summer-friendly recipes for their kids, this is an article that you might find helpful.
Here is a list of some highly nutritious yet refreshing summer food for kids that parents may prepare at home.
Instead of regular skewers made from chicken and vegetables, fresh fruit skewers can be an extremely hydrating and nutritious summer snack option for kids. It's like a proper stack of summer fruits that can be assorted by cutting the fruits into small pieces. Now, each of these fruit pieces can be assorted in a skewer one by one. One can add some lime juice and chaat masala on top to make these refreshing skewers, even more flavorful. Some friendly fruits that can be added to these fruits, skewers are mangoes, bananas, peaches, and watermelon. As per research published in the journal Elsevier in 2016, high consumption of fresh fruits is linked to reducing risk related to many chronic conditions.
A mixed vegetable salad is a light, crunchy, and extremely flavorful way of making your child have some green vegetables. As per research published in the journal called nutrients in 2022, increased intake of vegetables among kids can lead to better digestion and fulfillment of nutritional intake. To enhance the nutritional proportion of the salad, one may add a source of protein such as paneer, tofu, or chicken as per their choice. To prepare the salad, one has to chop some onions, cucumbers, tomatoes, and cauliflower. One may also add any other vegetable that is available at home. Now give everything a good toss and add some grilled pieces of the protein choice that you want to add. Simultaneously, prepare a salad dressing by mixing hung curd with lemon juice, salt, black pepper, and a little bit of water. Add this dressing to the salad mixture and mix everything properly before serving it to your child.
One of the best ways to beat the summer heat and stay hydrated is by having some chilled popsicles that are also full of refreshing flavors. However, the popsicles available in the market can be filled with added sugar and hence can be unhealthy for kids. So, parents can make these popsicles at home by taking some food pulp from mango or watermelon. As per a research paper called Formulation and Quality evaluation of Vegetable and Herb based Ice
Popsicle published in 2022, such popsicles can be a great source of vitamins, minerals, and electrolytes for the child. The fruit pulp has to be put in a blender with gelatin and some nutritious seeds, such as flaxseeds or pumpkin seeds. After preparing a thick mixture, transform this into popsicle molds and let it freeze in the refrigerator for some time.
Making some fresh and light sandwiches for kids as an evening snack or even for a light meal is a great way to make them something yummy yet nutritious. To make these sandwiches at home, one has to take multigrain bread and spread some hung curd mixed with oregano and chili flakes. Once this is done, you may add some chopped cabbage, cucumber, and tomatoes to the salad. On top, you may add any kind of flavorful sauce, such as chili sauce or schezwan sauce as per the choice of your child. Once the sandwiches are assorted, you may serve this to your child as it is or grill them on a pan before serving.
A flavorful and unconventional way of making your child have some fresh vegetables during the summer is by making vegetable sticks with a dip at home. To make this assortment, you have to simply cut some cucumbers, carrots, tomatoes, or any other vegetable of your choice. Each of these should be cut in a slender shape. Now to prepare a hummus dip, you may simply make some boiled chickpeas with water, lemon juice, salt, and some black pepper in a mixer. Grind it until you attain a smooth and thick consistency. Serve the dip and vegetables to your child and let them enjoy this crunchy platter. As per the study mentioned in the journal nutrients published in 2016, hummus can lower the glycemic responses depending upon the food that it is paired with. The best-case scenario is to pair it with some fresh and fibrous vegetables.
Overnight oats are easy to prepare and extremely nutritious for a child. Parents can prepare this by putting some oats in a jar along with milk and some natural source of sweetness, such as honey. Now for some extra nutrition, parents may add flaxseeds, pumpkin seeds, and chia seeds. These oats can be kept in the refrigerator for a night. The next day, parents may take out the jar and add some fresh fruits on top, such as watermelon, mangoes, or musk melon. This refreshing meal can be given to a child at breakfast as it's easy to prepare and also extremely fulfilling. In the journal nature portfolio published in 2018, it has been specifically mentioned that overnight oats can significantly lower the glycemic responses in the body of a child.
Each season has specific nutritional requirements for a child. Hence, parents need to keep modifying their menu so that the child contains the necessary nutrients while also enjoying the food.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC6567219/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9692283/
https://www.researchgate.net/publication/351580539_Health_Beneficial_Effects_of_Cucumber