Independence Day 2024: Healthy tricolour recipes for kids

India’s national flag, the Tiranga, with its vibrant saffron, white and green hues, is a symbol of peace and unity. What’s a better way to celebrate this symbol than by bringing it to life through food? Also, engaging kids in the kitchen can be both educational and fun, especially when you incorporate the vibrant colours of the Tiranga. These creative and extraordinary tricolour recipes are designed to delight young palates while celebrating the spirit of India. If you want to try some healthy tricolour recipes, here are some that you can add to your kids’ diet.

Tricolour recipes to try this Independence Day

1. Tricolour Veggie Pinwheels

Ingredients:

• 3 Lettuce leaves
• ½ cup spinach puree (thick consistency)
• ½ cup coconut cream
• ½ cup thinly sliced carrot
• Salt and pepper to taste

Instructions:

• Lay out the lettuce leaves on a clean surface.
• Spread the thick spinach puree evenly over one lettuce leaf to create a green layer.
• Spread the coconut cream over the second leaf to create the white layer.
• Lay out the thinly sliced carrot evenly over the third lettuce leaf to create the orange layer.
• Sprinkle salt and pepper over each layer for an added flavour.
• Now, roll up each leaf tightly, starting from one edge. Once rolled, gently press down to seal the edges.
• Using a sharp knife, slice the rolled lettuce leaves into 1-inch thick pinwheels.
• Arrange the pinwheels on a serving platter and secure them with toothpicks, if needed.
• Serve immediately or refrigerate until ready to serve.

2. Tricolour popsicles

Ingredients:

• Orange juice- 1 glass
• Coconut milk- 1 glass
• Kiwi juice- 1 glass

Instructions:

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• Pour orange juice into the popsicle moulds, filling the third of the way and freeze until solid.
• Add coconut milk for the white layer and freeze again.
• Finally, add kiwi juice for the green layer and freeze until completely solid.
• Unmould and enjoy.

3. Tiranga Protein Bars

Ingredients:

• Oats- 1.5 cups
• Desiccated coconut- 1 cup
• Almond butter- 1 cup
• Honey-1 cup
• Kids protein powder- ¼ cup
• Spinach (blanched and pureed)- ½ cup
• Carrot (steamed and pureed)- ½ cup

Instructions:

For the green layer

• In a bowl, mix oats, protein powder, desiccated coconut, almond butter, honey and spinach puree.
• Stir until the mixture is well combined. If you feel that the mixture is too dry, you may add some water to reach a dough-like consistency.
• Press the mixture evenly into the bottom of a lined baking dish.

For the white layer

• Mix oats, desiccated coconut, almond butter and honey in a bowl.
• Spread the white layer mixture evenly over the green layer in the baking dish.

For the orange layer

• Mix oats, kids’ protein powder, desiccated coconut, almond butter and carrot puree.
• Add some water, if you feel the mixture is very dry, stirring until it becomes sticky and dough-like.
• Spread the orange layer mixture evenly over the white layer in the baking dish.

Set and slice

• Press down firmly on the layers to compact them.
• Cover the dish and refrigerate for 2 hours or until the bars are firm.
• Once set, lift the mixture out of the dish using the lining and cut it into bars.
• Store the bars in an airtight container.

4. Tiranga Egg Frittata Recipe

Ingredients:

For the saffron layer

• 1 medium carrot, grated
• 1 small tomato, finely chopped
• 1/2 small onion, finely chopped
• 1 garlic clove, minced
• 1 tablespoon turmeric powder
• Salt and pepper to taste
• 1 teaspoon olive oil

For the white layer

• 3 large eggs
• 2 tablespoon milk
• Salt and pepper to taste

For the green layer

• 1 cup spinach, chopped
• 1 small green bell pepper, chopped
• 1 small green chilli, finely chopped
• 1/2 small onion, finely chopped
• 1 garlic clove, minced
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions

• Preheat your oven to 350°F (175°C).

Prepare the saffron layer

• In a small skillet, heat 1 teaspoon of olive oil over medium heat.
• Add the minced garlic and finely chopped onion, sauté until the onion is translucent.
• Add the grated carrot, finely chopped tomato, turmeric powder, salt, and pepper.
• Cook until the vegetables are soft and well combined.
• Spread this mixture evenly on the bottom of a greased, oven-safe skillet or baking dish.

Prepare the white layer

• In a bowl, whisk the eggs, milk, salt, and pepper together until well combined.
  Pour the egg mixture over the saffron layer in the skillet.

Prepare the green layer

• In the same skillet used for the saffron layer, heat 1 teaspoon of olive oil over medium heat.
• Add the minced garlic and finely chopped onion, sauté until the onion is translucent.
• Add the chopped spinach, green bell pepper, green chilli (if using), salt, and pepper. Cook until the vegetables are soft and well combined.
• Spread this mixture evenly over the egg layer in the skillet.

Bake the frittata

• Place the skillet or baking dish in the preheated oven.
• Bake for 20-25 minutes, or until the eggs are fully set and the top is lightly golden.
• Let the frittata cool for a few minutes before slicing. Serve warm, garnished with fresh herbs if desired.

Also Read: Bored of omelette or boiled eggs? Try these 5 delicious egg recipes

These recipes not only incorporate the colours of the Indian flag but also ensure a healthy mix of vegetables and flavours that kids will enjoy. Such recipes not only add a splash of vibrant colours to their plates but also ensure a balanced intake of nutrients from various food groups. Each dish offers a fun and engaging way for the kids to appreciate the significance of the Tiranga. So, incorporate these healthy tricolour recipes into your kids’ diet this Independence Day

About the Author

Manpreet Kaur Paul is an executive nutritionist at Cloudnine Group of Hospitals. She is proficient in creating diet plans for pregnant/ lactating women, weight loss, high cholesterol and obesity during pregnancy, pediatric cases, people with lifestyle modifications and kidney disorders. She aims to ensure holistic nutrition among people of all age groups and help them achieve a healthy mind in a healthy body. …Read More