It is very challenging to make kids eat vegetables, especially strong and earthy things such as beetroot. Perhaps the bright red colour looks too unusual; beetroot isn’t always at the top of kids' favourite food lists. But its lovely bright red colour full of iron, vitamins, and antioxidants has made it an excellent addition to your kid's daily diet. The key is in finding creative and fun ways to present it, disguising it in dishes they already love or introducing it in surprising ways. Here are some easy beetroot recipes that can tempt even the pickiest eaters for mealtime.
Why include beetroot in kids' diets?
Beetroot is more than a colourful vegetable. Beetroot contains high amounts of fibre, iron, vitamin C, and antioxidants, which are not only good but vital for children's growth. It helps in maintaining the healthy flow of blood, enhances immunity, and digestive health. It is a great contributor to any diet due to its properties. The iron content helps prevent anaemia, which is common in kids, while the antioxidants support overall health. The presence of antioxidants in beetroot ensures that children are healthier in general. Additionally, it has natural sweetness; when cooked properly, it is appealing to children. With a low-calorie count but high nutrient density, there are many ways to get your little one to enjoy nutritious beetroot into his or her daily meals.
Beetroot Parathas
If your little child loves stuffed parathas, then the beetroot parathas will be the best way to sneak that extra nutrition into their diet. To make these, grate raw beetroot and mix it into the dough along with some spices like cumin powder and garam masala. Roll them out like regular parathas and serve them hot with a side of curd or chutney. This slight sweetness from the beetroot will do good combination with spices, and the vibrant pink colour will make it an instant hit with kids.
Beetroot Cutlets
Beetroot cutlets are a lovely, healthy snack item, yet so tasty. Boil and mash the beetroots along with potatoes, carrots, and peas and mix them all together. Add the breadcrumbs, a little spice in it, and shape these into small patty forms. Shallow fry them and have them with tomato ketchup or a sour chutney. These cutlets are truly excellent for evening snacks or tiffin boxes.
Beetroot Pulao
Take pulao to a completely new level by adding grated beetroot to it. This gives a burst of colour added to the dish besides lending a subtle sweetness to it. Sauté grated beetroot with cumin seeds, onions, and spices, then add cooked rice to it. Add peas, carrots, and cashews if you want more texture to it. This beetroot pulao is quick to prepare and makes a fine lunchbox staple that would surely catch your child's eye.
Beetroot Chocolate Muffins
Most kids like chocolate. Why not use it as a cover for beetroot in a decadent dessert? The beetroot chocolate muffins have finally incorporated veggies into a dessert fit for kids. You'll just have to puree beetroot and combine it with your muffin batter, along with cocoa powder and chocolate chips. The moisture from the beetroot does not ruin the flavour too much and chocolate adequately hides earthiness from the beetroot. This is a sneaky effective way of adding nutrition into a dessert.
Beetroot Hummus
For a healthy dip that works well with veggie sticks or crackers, try beetroot hummus. Simply blend cooked beetroot with chickpeas, tahini, garlic, and lemon juice to get a bright pink, creamy dip packed full of protein, fibre, and essential vitamins. Enjoy these with cucumber sticks, carrots, or even whole wheat breadsticks for a fun and healthy snack.
Beetroot Popsicles
Beetroot popsicles are a fantastic method to make your child consume this super healthy veggie on a scorching summer day. Puree boiled beetroot with coconut water, honey, and a little lemon juice. Pour the puree into popsicle moulds and freeze. The naturally sweet beetroot mixed in with the tropical flavour of coconut water makes these popsicles fun and hydrating for kids.
Nothing can compare to the challenge that comes with having to feed beetroot to your child. Experiment with different textures and flavours, and your children will be getting their fair share of this superfood without much ado. The next time you are trying to incorporate some nutrition into their meal, do not be afraid to use that relatively humble beetroot, it might just surprise you at how much the children are going to love it!