Top 10 Strength-Giving Foods For Children

Children of the 21st century need strength and energy to get through their tiring and arduous days. No longer are their lives filled with fun and frolicking. Instead, their studies and classes comprise equal or longer hours than even a working professional today. Since it is not always possible to reduce these stressful sessions, to cope with studies and co-curriculars, they must receive adequate rest, sleep, and wholesome food to make up for it.

But as children do not always understand the latter conditions, especially when it comes to food, a conflict of interest arises. To resolve this, parents must resort to serving nourishment in the form of appetizing dishes. Here are the top 10 strength-giving foods for children presented in delightful dishes, to enchant and feed them. This will ensure your children have enough energy and essential nutrients like proteins, vitamins and minerals, to make it through their busy day successfully, with a tired smile on their face.

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Strength-Giving Foods For Children

1. Sauteed Button Mushrooms

Button mushroom is a quick fix for when your kids’ vitamin D, protein, potassium, vitamin B, phosphorus, or copper levels are low. Mushrooms prevent and are used in the treatment of Alzheimer's, Parkinson's, and hypertension, as well as the spread of cancer and the risk of stroke. Ever flexible, button mushrooms can be used in a variety of dishes like soups, curries, and stir frys as a wonderful strength-giving meal for children. Even on their own, they taste great when prepared with care.

2. Grilled Paneer Strips

Rich in vitamin D, calcium, and protein, paneer is a wonderful food item to incorporate into your kids’ daily diet. Grill a few slices of paneer in little butter, with a generous sprinkle of salt, pepper, and smoked paprika for a delightful, nourishing and strength-giving snack for kids. Pair the grilled protein with some sauteed or steamed vegetables and mashed sweet potatoes or quinoa rice for a filling meal. 

3. Scrambled Eggs

A rich source of animal protein, vitamin A, and vitamin D, eggs are a wonderful food group for children, especially when scrambled with a healthy number of vegetables. Add some whole spices in olive oil or ghee to get an aromatic, rich flavor, or go the old way of milk, butter and eggs, for some fluffy, creaminess. Either way, scrambled eggs are a great strength and muscle-building dish that can feature veggies like onions, broccoli, peas, carrots, beans, and more. 

4. Overnight Oats

This hearty and filling oat preparation is a hit among kids for all the right reasons. A pure summer treat that boosts one’s strength, combine rolled oats, milk, Greek yogurt, nuts, seeds, fresh fruits, natural flavors, like vanilla or cocoa, and nut butter of choice, in a mason jar. Mix and layer aesthetically, before letting it sit in the refrigerator overnight. The result is a silky oat dish full of immunity-boosting and body-building nutrients that kids happily gorge upon in summer.

5. No-bake Greek yogurt fruit tart

Since Greek yogurt helps in building healthy bones, improving gut health, cooling the body, and improving metabolism, it can be used to make this fun dessert-like snack that can be eaten at any time of the day. Use homemade granola and choice of nut butter and mix well to form a sticky mixture. Pour it into a parchment-paper lined tart pan, after it has been sprayed with cooking spray. Press to form an even layer. Layer Greek yogurt on it. Top up with fresh fruits of choice and refrigerate for a few hours before serving. 

6. Apple and Nut Butter Toast

An apple a day keeps doctors and diseases at bay, while nut butters keep heart disease and diabetes away. Pair the two on toast and you have an award-winning partnership. Though peanut butter tastes great with apples, almond butter tops the list with its health benefits and luscious taste. Sprinkle some cinnamon, almond and coconut flakes for extra taste and strength. 

7. Breakfast Banana Split

Breakfast banana split hits the nutrient spot, while maintaining the fun element. Split chilled bananas down the middle and place them in a bowl, facing upwards. Moderately spread peanut or almond butter on them before placing two scoops of homemade frozen fruit yogurt on top. Scatter some chopped fresh fruits, chocolate chips, and granola on top and let your kids, and yourself, enjoy this frozen, crunchy strength-giving treat.

8. Dried Fruits and milk

Dried fruits are rich in antioxidants, vitamins, and minerals, as well as some healthy fats. If really pressed for time, a handful of dried fruits, like almonds, pistachios, walnuts, cashews, dates, dried apricot slices, and dried cranberries pair very well with a glass of milk, imbuing your kids with strength and energy that lasts long. 

9. Spinach and Cheese Quesadilla

Since quesadillas are a hit among adults and kids alike for their cheesy goodness, it is important to ensure a few things before making this a staple at home. Always use multi-grain or whole wheat tortillas and real cheese, like mozzarella, cheddar, and parmesan. Incorporate lots of spinach, and a few extra vegetables like onions and bell peppers, at the very least. Grill with little to no cooking oil and serve your kids with a low-calorie, nutrition-dense, and strength-giving food.