Oops! It appears that you have disabled your Javascript. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!

National Nutrition Week 2018 was just around the corner. Sipping my morning cup of coffee, I was in a deep thought about this year’s theme for the Nutrition week. What unique can I do? How can I celebrate the week?

When suddenly, an idea clicked my mind!

For every day of the “National Nutrition Week 2018”, I decided to focus on one essential nutrient and revolve my cooking around it.

Now is it a coincidence that we have 7 days in a week and 7 essential nutrients? Maybe!

So I use this coincidence for my today’s article and share my personal menu for the National Nutrition Week 2018.

graphic-national-nutrition-week-2018-theme

 

Monday

It is a day that no one waits for. It is the beginning of the week where everyone needs a little extra motivation to get to the school or office. And what can be better than “Multi-Vitamin” to provide us with that little extra?

So let’s begin our week with Vitamin Rich “Alfalfa Sprout Open Sandwiches”.

Ingredients

Prep Time: 15 Mins

Cooking Time: 10 Mins

Serving: 4 Open Sandwiches

open-sandwich-alfalfa-sprouts

Image: indiatimes.com

  • 6 tbsp alfalfa sprouts
  • 1 whole wheat foot long bread
  • 1 medium yellow capsicum
  • 1 medium red capsicum
  • 1 medium green capsicum
  • 5 tsp olive oil
  • 8 tomato slices
  • 2 tbsp black olives (de-seeded)
  • 1 tsp oregano
  • Salt and pepper to taste
  • 2 tbsp mozzarella cheese

For Marinade

  • 5 tbsp vinegar
  • ½ tbsp olive oil
  • 1 tsp sugar
  • Salt to taste

Method

  1. Cut all the three capsicums into halves and roast them in olive oil until they are brown and soft. Cool and wash them in cold water. Remove their skin, stem, and seeds. Cut the capsicums into thin slices.
  2. Add ½ tsp olive oil, salt, and pepper in the roasted capsicums and mix well.
  3. Cut the foot long bread into 2 pieces and then cut half from the centre so you have four equal open halves.
  4. Spread 1/4th of the marinade on each bread halves.
  5. Place a portion of capsicum mixture by creating a small depression in the bread by coring.
  6. Arrange tomato slices on capsicum.
  7. Place 1.5 tbsp of alfalfa sprouts and ½ tbsp of black olives on the tomatoes.
  8. Sprinkle oregano, salt and pepper as per your taste.
  9. Coat the sandwich with mozzarella cheese and bake them in a pre-heated oven at 200° C for 8 to 10 minutes.
  10. Serve hot

Nutritional Facts (Per Serving)

Energy: 130 Cal

Protein: 4.1 gm

Fiber: 6 gm

Fat: 6 gm

Vitamin A: 1216.2 mcg

Vitamin B: 81.4 mcg

Vitamin C: 171.4 mg

Tuesday

One day has passed but we still have 4 more to go towards the weekend. Now we need our “Trace Elements” to do their wonder and add some power. We have the energy, but we need some taste.

And “Creamy Herb Pasta” can provide us with both the “Taste” and the “Trace nutrients/ minerals” on “Tuesday”.

Ingredients

Prep Time: 15 Mins

Cooking Time: 5 Mins

Serving: 2

creamy-herb-pasta

Image: geniuskitchen.com

  • ¾ Cup Scrambled Paneer
  • 1 cup milk
  • ¼ cup finely chopped Parsley
  • ¼ cup finely chopped Basil
  • 1 cup cooked and strained wheat penne (a type of pasta)
  • 2 tsp olive oil
  • 1 tbsp whole wheat flour
  • 2 tsp finely chopped garlic
  • 1 tsp dry chilli flakes
  • Salt to taste

Method

  1. Heat olive oil in a non-stick pan, add garlic and sauté on a medium flame for 30 seconds.
  2. Add whole wheat flour, mix well and cook on a medium flame for few seconds.
  3. Add milk and salt and cook on a medium flame for 2 minutes while stirring constantly.
  4. Add parsley, basil, paneer and chilli flakes and mix everything gently. Cook for another 1 minute and stir constantly.
  5. Add the wheat penne and ¼ cup of water. Mix gently and cook on a medium flame for 1 to 2 minutes. Stir occasionally.
  6. Turn off the flame when pasta is mixed with the cream.
  7. Serve immediately.

Nutritional Facts (Per Serving)

Energy: 311 Cal

Protein: 8 gm

Fiber: 2 gm

Fat: 6 gm

Iron: 7.2 % of daily RDA

Calcium: 7.3% of daily RDA

Wednesday

Wow, it is already mid of the week. And on the nutrition calendar, we are doing just fine. But in our chart, “Wednesday” is incomplete without a “Web of Fiber”, just like my meal.

So for the middle of the week, I chose “Oats Mutter Dosa”, a perfect recipe rich in fibre giving you a fresh feel.

Ingredients

Prep Time: 10 Mins

Cooking Time: 25 Mins

Serving: 8 dosas

oats-peas-dosa

Image: ifood.tv

For the Dosa Batter

  • 1 cup quick cooking rolled oats
  • ¼ cup split black lentils (urad dal)
  • Salt to taste

For the Stuffing

  • 5 tsp oil
  • ¼ tsp mustard seeds
  • 1 slit green chilli
  • ½ cup finely chopped onion
  • ½ cup grated carrot
  • ¼ cup parboiled green peas
  • Salt to taste
  • ½ tsp chaat masala
  • 1 tsp chilli powder
  • 1 tsp lemon juice
  • 5 tsp oil for greasing and cooking

Method

Dosa Batter

  1. Combine oats, urad dal and salt and blend in a mixture to a fine powder.
  2. Add 1.5 cup of water slowly and mix well till the batter is of pouring consistency. Cover and keep aside for 10 to 15 minutes.

Stuffing

  1. Heat oil in a pan. Add mustard seeds and let them crackle.
  2. Add green chilli and onion and sauté on a medium flame for 2 to 3 minutes.
  3. Add carrots and peas and sauté on a medium flame for another 2 to 3 minutes.
  4. Add salt, chaat masala, and chilli powder as per your taste and mix well. Cook for another 2 to 3 minutes. Add lemon juice.
  5. Keep the stuffing aside.

How to Proceed

  1. Heat a non-stick tawa (girdle) on a medium flame with a little oil.
  2. Pour a spoonful of the dosa batter on the tawa and rotate in a circle to make a pancake.
  3. Smear ¼ tsp of oil on the edges and cook on a medium flame till the dosa turns light brown.
  4. Place a portion of the stuffing in between the dosa and fold over.
  5. Serve hot with chutney or ketchup.

Nutritional Facts (Per Dosa)

Energy: 91 Cal

Protein: 3.6 gm

Fiber: 7 gm

Fat: 3 gm

Thursday

Finally, it is Friday Junior and we all are a little lightheaded and feeling enthusiastic. What better way to flow towards the weekend with “Two molecules of hydrogen and one molecule of oxygen”?

Your brilliant kids caught me here. Yes, I am talking about water. One of the most essential nutrients, water is extremely important every day.

So let’s flow into Thursday with “Nutella Ferrero Rocher Milkshake

Ingredients

Prep Time: 5 Mins

Cooking Time: 0 Mins

Serving: 3 glasses

chocolate-mikshake

Image: honeyandbirch.com

  • 2 tbsp Nutella hazelnut chocolate spread
  • 3 Ferrero Rocher chocolates
  • 1 cup chilled Milk
  • 2 Cups Vanilla Ice-cream

For the Topping

  • Beaten Whipped Cream
  • Chocolate Syrup
  • 3 Ferrero Rocher chocolates

Method

  1. Combine all the ingredients in a blender and blend smooth.
  2. Pour equal quantities into glasses and serve chilled with topped whipped cream, little chocolate syrup and a Ferrero Rocher in each glass.

Nutritional Facts (Per Glass)

Energy: 2305 Cal

Protein: 17.6 gm

Fat: 30 gm

Friday

Let’s slip into the weekend. This is the best day of the week and I am including everyone’s guilty pleasure nutrient on this day: Fat!

Relax; I am a Nutritionist, so I will take healthy fats into consideration. Friday is a perfect day to cheat the week.

Let’s “Fatten Up” the “Friday” with “Avocado Ice cream”. Told you, it’s a Healthy Fat Day.

Ingredients

Prep Time: 15 Mins

Cooking Time: 0 Mins

Serving: 6 servings

avocado-ice-cream

Image: myrecipes.com

  • ½ cup roughly chopped ripe avocado
  • ¼ cup condensed milk
  • 1 tbsp lemon juice
  • 2 cups beaten whipped cream
  • A pinch of salt

Method

  1. Combine the avocado, condensed milk, and lemon juice in a mixer and blend smooth.
  2. Transfer the mixture into a deep bowl and add other ingredients. Fold gently using a spatula.
  3. Transfer this mixture into an aluminium shallow container. Cover with an aluminium foil and freeze for approximately 10 hours till set.
  4. Serve chilled.

Nutritional Facts (Per Serving)

Energy: 252 Cal

Protein: 1.9 gm

Fat: 16.9 gm

Saturday       

A beautiful weekend is upon us and we would like to keep it “Simple” with “Simple Proteins” in our diet. Proteins provide us with all the muscular activity that we need over the weekend.

This “Saturday” with “Simple Proteins”, I am preparing “Rice and Soya Paratha”. This is an interesting way to reuse leftover rice.

Ingredients

Prep Time: 10 Mins

Cooking Time: 25 Mins

Serving: 6 parathas

rice-soya-paratha

Image: welcometomyrasoi.blogspot.com

  • ½ cup steamed rice
  • ½ cup powdered soya chunks
  • ¾ cup whole wheat flour
  • ½ tsp chilli powder
  • ½ tsp turmeric powder
  • Salt to taste
  • ¼ cup chopped coriander
  • 5 tsp soya oil for kneading
  • ¼ cup curd for kneading
  • Soya oil for cooking

Method

  1. Combine rice, soya chunks powder, wheat flour, chilli powder, turmeric powder, salt, coriander, and1 tsp soya oil in a bowl and mix well.
  2. Add curd and 2 tablespoons of water. Mix well and knead with hands to make a soft dough. Keep it aside for 10 minutes.
  3. Knead again after 10 minutes and divide it into 6 equal balls.
  4. Roll out with the rolling pin into a circle.
  5. Cook on a hot tawa (girdle) using a little soya oil till golden brown.
  6. Serve hot

Nutritional Facts (Per Paratha)

Energy: 134 Cal

Protein: 8.3 gm

Fat: 3 gm

Fiber: 5.2 gm

Sunday

It is the last day and the most relaxed day of the week. The whole purpose of Sunday is to rejuvenate you for the week ahead. And in terms of nutrients “Saccharides” are the ones that can charge you up with energy on “Sunday”.

“Saccharides” rich dish for this “Sunday” is “Oats and Banana Sheera”.

Ingredients

Prep Time: 10 Mins

Cooking Time: 15 Mins

Serving: 4 servings

oats-banana-sheera

Image: healthycookingwithkusum.blogspot.com

  • 2 tsp Ghee
  • 1 cup quick rolled oats
  • 1 cup milk
  • ½ cup finely chopped dates
  • ½ cup sugar
  • 2 medium-sized bananas, mashed.

Method

  1. Heat ghee in a kadhai and add oats. Sauté on a medium flame for 5 to 7 minutes till an aroma and flavour is released.
  2. Add the milk, ½ cup water, dates, and sugar. Dates are naturally sweet so you can also avoid sugar if you wish. Mix well and simmer till the sugar melts. Stir continuously.
  3. Remove from the flame and add mashed banana and mix well.
  4. Serve hot garnished with almonds.

Nutritional Facts (Per Serving)

Energy: 306 Cal

Protein: 5 gm

Carbohydrates: 52 gm

Fat: 4 gm

Fiber: 3.6 gm

My Final thoughts

Today, when you all will be reading this post, it’s the last day of the National Nutrition Week 2018.

But, nutrition can’t be curbed in a week.

With innovation in cooking and introduction of new foods, one can focus on nutrition around the year.

So, what’s on your plate this National Nutrition Week? Share with us in the comments below!

If you like these recipes, please share it with your friends on social media!

Here are some more healthy recipes for kids:

Facebook Comments

Dr Vinita Vashist

Hi, I am Dr Vinita, a homoeopathic medical professional and a post-graduate in Dietetics and Nutrition. Intrigued by the role of diet in one’s health, I share my ideas and knowledge on this blog to help parents understand the important nutrients required for their child’s health, which they cannot substitute later in life. It will help you and I understand the basic problem of today’s generation regarding nutrition and how can you inculcate healthy eating habits in your child.

0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.