One macronutrient that aids in normal bodily function and cell growth and repair is protein. Muscle, bone, skin, hair, and other tissues all contain it. Enzymes and haemoglobin, which carry oxygen in the blood, are likewise composed of protein.
Kids usually need about 3-5 ounces of protein (20-35 grams) in a day, depending on their age, gender and weight. For reference, a palm-sized portion of meat is 3 ounces or about 20 grams of protein; an 8-ounce cup of milk is 8 grams of protein; and one tablespoon of peanut butter is 5 grams of protein.
According to NIH, research has demonstrated the importance of a hearty, protein-rich meal for children's learning and brain health throughout the day. A healthy meal which is high in protein is necessary for every developing child.
Here are some suggestions for kid-friendly dishes that are high in protein. Keep reading to know about it.
6 Indian High Protein Dishes For Kids
1. Porridge With Veggies And Jowar
Indian jowar is a high-protein cereal. It becomes much more nutrient-rich with the addition of the vegetables. All you have to do is pressure cook the salt-infused powdered jowar. Next, sauté the vegetables in a pan with the prepared jowar mixture added. Stir everything together and let it cook for a while. Turn off the heat and sprinkle the chopped tomato, onion, and coriander on top. Your child will love it!
2. Dhokla Green Moong Sprouts
It has long been a favourite breakfast and snack food in Gujarat. But as time passed, people in India grew fond of it. And now, it is famous in the USA too. Moong dal and palak saag (spinach) is the primary source of protein here. Besan gives the dish additional protein, too. To make this, add a small amount of fruit-flavoured salt water and stir to make bubbles with moong daal paste. After that, steam this on a dish that has been buttered, and you'll have a filling, healthful, and delicious breakfast.
3. Spinach Roti
How can you get your toddler to eat spinach or tofu if they detest it? Get them to eat this special roti, which they will love. Simply add the crumbled tofu, whole wheat flour, chopped spinach (palak or methi, or both), curd, salt, and ginger-green chilli paste. Mix everything together to create a soft dough. Roll each of the balls into a circle. Cook each roti on both sides while adding a small amount of ghee or white oil. Serve it with your preferred pickle or curd.
4. Fried Egg With Masala Sauce
A delicious dish like masala fried egg, when eaten for breakfast in the morning with toast or roti with lunch, can keep kids full for nearly the entire day. Simply beat an egg with a small amount of salt, diced onion, tomato, coriander leaves, carrot, French beans, and an optional chilli. Your masala fried egg is ready to be served hot after you fry it on a nonstick tawa. You can also give it in their lunchboxes with soy rice.
5. Chilla
It has a high protein content since it is created with a paste from soaked moong dal and curd. Season the batter with salt, chopped coriander leaves, and green chillies. Make crepe with the batter with a bit of oil. It should be eaten with a chutney of green chillies, garlic, and coriander. A high-protein breakfast is crucial for everyone, not just children. Thus, try this dish and watch your kids' picky eating disappear quickly.
6. Upma Soya
Though upma is traditionally a South Indian breakfast dish, it is becoming increasingly common in New York along with other South Indian dishes. The main ingredient in upma is sooji (semolina). However, many more variations have emerged with individuals experimenting with cuisine these days. One such variety is soya upma. Soya granules make upma instead of regular semolina, giving it a higher protein content. It gains extra flavour and nutritional value using urad dal, carrots, french beans, and onions.
7. Mushroom Stir-Fry
Even though mushrooms have less protein than meat, they provide enough protein to youngsters between the ages of one and two every day. Mushrooms are also incredibly nutritious. In addition to being high in protein, they are also a good source of fibre and essential minerals and vitamins. Indeed, mushrooms have twice the protein content of many other plants. A cup of raw white mushrooms, chopped or sliced, provides 2.2 grams of protein.
Kids need protein-packed meals with eggs, yoghurt, whole-wheat toast with peanut butter and many more for two big reasons: Fuel and Focus. Protein acts like tiny building blocks, giving their bodies the energy to play, learn, and grow strong. It also helps them focus in school and be energetic.