Category Archives: For Adolescents

A wholesome, protein-rich paratha ideal for adolescents to support growth and energy.

Ingredients (Serves 4)

• Whole wheat flour – 1 cup
• Fresh methi (fenugreek) leaves – 1 cup, washed and chopped
• Paneer (cottage cheese) – 100 g, grated
• Green chili – 1 small, finely chopped (optional)
• Ginger – ½ inch, grated (optional)
• Cumin seeds – ½ tsp
• Turmeric powder – ¼ tsp
• Salt – to taste
• Water – as needed for dough
• Oil or ghee – 1–2 tsp for cooking

Preparation

1. Prepare the dough: In a bowl, combine whole wheat flour and a pinch of salt. Gradually add water and knead into a soft, smooth dough. Cover and set aside for 15–20 minutes.
2. Prepare the filling: In a separate bowl, mix chopped methi leaves, grated paneer, green chili, ginger, cumin seeds, turmeric, and a little salt. Ensure the mixture is not too watery; squeeze out excess water from methi if needed.
3. Assemble the parathas: Divide the dough into 4 equal portions. Roll each portion into a small circle. Place 2–3 tablespoons of filling in the center and bring the edges together to seal. Roll gently into a flat circle, about 6–7 inches in diameter.
4. Cook the parathas: Heat a non-stick skillet or tawa on medium heat. Place the rolled paratha on it and cook for 1–2 minutes. Flip, apply a little oil or ghee, and cook until both sides are golden brown.
5. Serve hot: Enjoy with yogurt, chutney, or a glass of milk for added calcium and protein.

Benefits

• Protein & Calcium: Supports bone and muscle growth.
• Iron & Vitamins: From methi leaves, boosts immunity and overall health.
• Fiber & Energy: Whole wheat flour provides sustained energy for growing adolescents.

A nutrient-packed, naturally sweetened jam made with gooseberries (amla) and jaggery, perfect for adolescents and anyone looking to boost iron and immunity.

Ingredients

• 1 cup fresh gooseberries (amla), deseeded and chopped
• ¼ cup grated jaggery (adjust to taste)
• ½ tsp cardamom powder (optional)
• 2–3 tsp water, if needed

Preparation

1. Wash and chop the gooseberries into small pieces.
2. In a pan, add chopped gooseberries and a little water. Cook on medium heat for 5–7 minutes until soft.
3. Add grated jaggery and stir continuously until it melts and combines with the gooseberries.
4. Cook for another 5–7 minutes until the mixture thickens to a jam-like consistency.
5. Stir in cardamom powder (optional) and let the jam cool completely.
6. Store in a sterilized glass jar in the refrigerator for up to 2 weeks.

Benefits

• Iron & Vitamin C Rich: Supports hemoglobin formation and helps prevent anemia, especially beneficial for adolescent girls.
• Immune Boosting: Gooseberries are rich in antioxidants and vitamin C.
• Naturally Sweetened: Jaggery provides gentle sweetness without refined sugar.

A colorful, nutrient-dense dish ideal for growing teens. This baked stuffed capsicum combines protein, fiber, and essential vitamins, supporting muscle development, immunity, and sustained energy, while being light and easy to enjoy.

Ingredients (Serves 2–3)

• 3 capsicums (bell peppers), halved and seeds removed
• ½ cup paneer, crumbled (low-fat, preferably homemade)
• ¼ cup boiled sweet corn
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 tsp olive oil
• ½ tsp cumin powder
• ¼ tsp black pepper
• Salt – to taste
• Fresh coriander leaves, chopped for garnish

Preparation

1. Preheat oven to 180°C (350°F).
2. Heat olive oil in a pan and sauté onion and tomato until soft.
3. Add paneer, boiled corn, cumin powder, black pepper, and salt. Mix well and cook for 2–3 minutes.
4. Fill each capsicum half with the paneer-corn mixture.
5. Arrange stuffed capsicums on a baking tray and bake for 12–15 minutes, until capsicums are slightly tender but still crisp.
6. Remove from oven and garnish with fresh coriander before serving.

Benefits

• Protein-Rich: Paneer supports muscle growth and bone health.
• Fiber & Vitamins: Capsicum and corn provide antioxidants, vitamin C, and fiber for immunity and digestion.
• Balanced Meal: Combines healthy carbs, protein, and essential micronutrients.
• Teen-Friendly: Mildly spiced, visually appealing, and easy to enjoy.

A wholesome, nutrient-rich one-pot meal perfect for growing teens. This khichdi combines protein-packed moong dal, iron-rich spinach, and gentle spices to support growth, energy, and immunity, while being light and easy to digest.

Ingredients (Serves 2–3)

• ½ cup yellow moong dal (split yellow lentils)
• ½ cup rice (brown rice can be used for added fiber)
• 1 cup spinach (palak), finely chopped
• 1 small onion, finely chopped
• 1 medium tomato, chopped
• 1 green chili, slit (optional)
• ½ tsp cumin seeds
• ½ tsp turmeric powder
• 1 tsp ghee or olive oil
• 3 cups water (adjust for desired consistency)
• Salt – to taste
• Fresh coriander leaves, for garnish

Preparation

1. Wash and soak rice and moong dal for 15–20 minutes.
2. Heat ghee in a pressure cooker or heavy-bottomed pan. Add cumin seeds and let them splutter.
3. Sauté onion and green chili until soft and translucent.
4. Add tomato, turmeric, and salt. Cook until tomatoes turn mushy.
5. Stir in chopped spinach and sauté for 1–2 minutes.
6. Add soaked rice and moong dal, mix well, and pour in water.
7. Pressure cook for 3–4 whistles, or cook covered on low heat until dal and rice are soft and mushy.
8. Once cooked, gently fluff the khichdi. Garnish with fresh coriander before serving.

Benefits

• Protein + Iron Combo: Moong dal and spinach support muscle growth and prevent anemia.
• Easily Digestible: Light yet filling, ideal for school nights or post-sports meals.
• Balanced Nutrition: Provides complex carbs, protein, fiber, and essential micronutrients.
• Hormonal & Immune Support: Spinach adds iron, folate, and antioxidants for overall wellness.