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Winter diet for kids: 5 healthy recipes to ward off common cold and cough

Kids are more vulnerable to cold and flu during the winter season. Here are 5 healthy recipes you should add to your winter diet for kids.
Healthy recipes for kids
Healthy recipes to add to the winter diet for kids. Image courtesy: Adobe stock
Published: 7 Jan 2024, 12:00 pm IST
  • 189
Preparation Time
Preparation Time 10 mins
Cook Time
Cook Time 25 mins
Total Time
Total Time 37 mins
Serves 3

As the temperature plummets, winter forces us to bring out room heaters, warm clothes, and whatnot. While the nice, breezy, and cold weather feels nice, it brings with it an array of health problems. It is especially dangerous for kids. During winter, kids become prone to falling sick with sore throat, common cold, influenza etc. So it is very important to offer them a balanced and nutritious diet which makes their immune system strong enough to handle the cold weather. The winter diet for kids should be an amalgam of different nutrients.

Best foods to add to the winter diet for kids

1. Carrots

Carrots contain beta-carotene, vitamin A, fibre and antioxidants. All of these nutrients help boost immunity and eyesight. Plus, it helps protect kids from viral infections.

carrot and beetroot
You must add carrot to the winter diet for your kid! Image courtesy: Shutterstock

2. Bajra

Bajra is a rich source of energy and nutrients, making it a great food for kids.

3. Dates

Dates contain nutrients like vitamins and minerals like calcium, iron, and magnesium, which help keep the lil ones warm.

Also Read: Dates can be your best remedy for winter allergies

4. Sweet potatoes

Sweet potatoes are known to have heat-producing properties. It also contains a good amount of beta-carotene and vitamin C which can make our immune system stronger.

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Healthy recipes to add to the winter diet for kids

Here are some super yummy and easy to make recipes which can help you incorporate in the winter diet for your kids:

1. Carrot muffins


  • Red Carrot (Grated) – 2 bowls
  • Milk (Condensed) – 50-60 ml
  • Milk powder – 20 gram
  • Dry Fruits – few
  • Milk – ½ cup


1. Take a non-stick pan and sauté grated carrot till the moisture evaporates.
2. Add ½ cup milk in it.
3. Cover and cook until the carrots become tender, then add milk powder and cook well.
4. Add condensed milk in it. Stir well till it has medium thick consistency.
5. Once done, cool it down.
6. Apply butter and wheat flour spread inside the muffin mould. No, pour carrot mixture into the mould till it is half full.
7. Preheat the air fryer at 180 degree Celsius for 5 minutes. Place the molds inside the air fryer and bake for 170 degree Celsius for 10 minutes.
8.Transfer it to a plate and serve hot.

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2. Roasted carrot soup


  • Carrots Diced – 3
  • Butter – 4 teaspoon (tsp)
  • Black pepper powder – pinch
  • Cumin powder- ½ tsp
  • Honey – 1 tsp
  • Water- 1 cup
  • Oregano – ½ tsp
  • Lime juice fresh – 1 tsp
  • Vegetable Broth – 1 bowl
  • Salt – to taste
  • Cooking oil- For greasing


1. Set the oven at 200°C for pre-heating.
2. Grease a baking tray with cooking oil. Add carrots, pepper and butter in it. Bake until carrots turn light brown.
3. Add the baked carrot, oregano and water in the food processor. Blend and make a puree.
4. Add butter in a pan and add cumin seeds and let it simmer for a minute. Add the carrot puree, honey, lime juice, pepper, salt and vegetable broth in the pan. Let the mix boil for 5-10 minutes.
5. Serve hot.

Also Read: These 3 immunity-boosting vegetarian soups will keep you safe and warm this winter

3. Bajra pizza


  • Bajra flour – 1 bowl
  • Pizza sauce – 2 tbsp (tablespoon)
  • Cheese (Grated)- 2 tbsp
  • Chopped vegetables (tomato, capsicum, onion)- 1 cup
  • Oregano – as per taste
  • Chilli flakes – as per taste
  • Ghee-1 tbsp
  • Salt- to taste


1. Pizza base- Mix bajra flour and salt. Add enough water to make a dough. Take some portions of the dough and roll them. Make perfect rounds using a round cutter. Cover with dry bajra flour.
2. Heat up a tawa and place the base on it. Keep brushing the base with water while dry roasting on low flame.
3. Further roast it on direct flames so that pizza gets crispy, then apply some ghee on it.
4. Apply pizza sauce on base, and add chopped veggies, grated cheese, oregano and chilli flakes on it.
5. Pour some ghee on tawa. Place the pizza on the tawa and cover the same. Cook till the cheese melts.
6. Serve hot.

4. Date logs


  • Dates Pitted – 200gm
  • Ghee – 1 tbsp
  • Chopped almonds- 1 tbsp
  • Chopped cashews – 1 tbsp
  • Chopped walnuts– 1 tbsp
  • Sunflower seeds – 1 tbsp
  • Pumpkin seeds – 1 tbsp
  • Muskmelon Seeds -1tbsp
  • Watermelon seeds – 1 tbsp
  • Poppy seeds- 1 tbsp
  • Sesame seeds white and Black – 1 tbsp


1. Roast all seeds and dry-fruits in a pan, using 1 tbsp ghee on low flame. Keep it aside.
2. Prepare a date paste – Soak pitted dates in warm milk for an hour and blend it in a blender and make a smooth paste.
3. Add this paste in a dry-fruit pan and mix it well.
4. Spread the mixture on a plate for cooling. Once cold, give the mixture the shape of a log and refrigerate it.
5. Let it freeze and serve it cold.

5. Sweet potato cutlet


  • Sweet potato (Boiled) – 200 gm
  • Fox Nuts – 50 gm
  • Peanuts (roasted and crushed) – 3 tsp
  • Green chilli (finely chopped) – 1
  • Ginger (finely chopped) – ½ tsp
  • Mint leaves (finely chopped ) -4
  • Coriander leaves (finely chopped) -1 tbsp.
  • Lemon juice- 1 tsp
  • Cumin seeds – ½ tsp
  • Coriander powder- ½ tsp
  • Sesame seeds- 1 tbsp
  • Garam masala – ½ tsp
  • Salt- to taste
Sweet potato cutlets are good for kids in winter. Image courtesy: Adobe stock


1. Dry roast Fox Nut on low flame. Grind it and make a powder.
2. Mash the sweet potatoes, add Fox Nut powder, crushed peanuts, coriander leaves, chopped chillies, ginger, lemon juice and salt.
3. Mix it well, make a small cutlet and wrap it with sesame seeds. Roast on tawa by using a sufficient amount of oil.
4. Serve hot with mint and coriander chutney.

While these recipes are healthy, make sure you are checking with your doctor before incorporating them in the winter diet for kids.

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About the Author

Pooja Kedia is the Executive nutritionist at Cloudnine Group of Hospitals, Bengaluru. She has more than three years of experience in this field. Gere specialty is formulating diet plans for neuro, renal, cardiac, hepatic, PCOS, obesity, endocrine, Gynecology, and pediatrics patients. ...Read More

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