4 Easy And Healthy Recipes For Your Teenage Child


I. Almond Til Chikki

Almond Til Chikki


Calcium is the main mineral that strengthens bones and this is very important during adolescence when teens are going through their growth spurt. People reach their maximum bone density during adolescence and gradually lose bone mass the rest of their lives. When adolescents get enough calcium during the teen years, they can start out their adult lives with the strong bones and significantly reduce their risk for fractures as an adult. Inadequate calcium intake during adolescence and young adulthood puts individuals at risk for developing osteoporosis later in life. A serving size of calcium is about 300 milligrams.

It is a reality that not every child loves his/ her milk! Some being lactose intolerant or having other conditions cannot tolerate milk either. Hence this recipe for Almond Til Chikki is an excellent snack that can be made ahead and can be packed as quick snacks your teenager can munch during hunger pangs.

Procedure To Prepare Almond Til Chikki

Roast 1/4 cup black sesame seeds for a few minutes over a medium flame till they are light golden in colour. Cool and keep aside. Repeat the same with 1/2 cup of thinly sliced almonds.

Grease the back of a flat thali with a little ghee and keep aside.

Heat 1 teaspoon ghee in a pan and add 1/3 cup grated/ powdered jaggery.

Simmer over a slow flame while stirring continuously till the jaggery melts and caramelizes and forms a hard ball when you add a drop in cold water. Remove from the flame.

Add the roasted sesame seeds and almonds and mix thoroughly with the melted jaggery. You may need to put off the flame during this process. When the mixture is ready, pour the entire mixture over the greased thali or a smooth stone surface. Roll the chikki out into thin sheets using a greased rolling pin.

When cool, cut into square pieces. Store in an air-tight container.

II. Oats And Fruit Breakfast Smoothie

Oats And Fruit Breakfast Smoothies

Focusing On Breakfast

Is your teen always in a hurry, especially in the first half of the day? Is making your teen eat his breakfast a daily struggle for you?  Is he a fussy eater and can’t make peace with his breakfast, no matter how many culinary experiments you attempt?!

Breakfast is the most important meal of the day, but it can be a challenge to make your teen eat right to kick-start his day in a healthy way. Not everyone enjoys a heavy breakfast and so sometimes a filling smoothie would fit in very well.

Fruit Smoothies which contain a healthy mix of fresh or frozen fruit and oats are a healthy breakfast idea that is perfect for your busy teen.

Procedure To Prepare Fruit Smoothie

Add fresh or frozen berries or fruits of choice, a few tablespoons of oats, orange juice, yogurt, frozen banana, honey and flax seeds into a blender and blend until you have a smooth paste. Add roasted nuts on top. [Add a little water too to get the consistency right. (only if necessary)]

Serve this to your teenager and see them lapping it all up in a jiffy.

III. Gluten-Free Bajra Gajar And Palak Paratha

Gluten-Free Bajra Gajar And Palak Paratha


Bajra is one of the oldest millets used by our ancestors. It provides us with a host of nutrients and is also a good source of iron.

Spinach (palak), low in fat and even lower in cholesterol, spinach is high in niacin and zinc, to name a few and is an excellent source of iron.

This delicious gluten-free paratha is filling and is nutritious because it is iron rich.

Procedure To Prepare Gluten-Free Bajra Gajar And Palak Paratha

Combine 1 cup bajra flour, 1/2 cup grated carrot, 1/2 cup finely chopped spinach, 1 teaspoon green chili paste, 1 teaspoon garlic paste and enough salt in a deep bowl and knead into semi-soft dough using enough warm water.

Divide the dough into equal portions and roll out each portion into a circle, using a little bajra flour for rolling.

Heat a tava or griddle and cook each paratha using a little oil, till it turns golden brown in color on both sides.

Serve immediately.

IV. Multi Vitamin Pineapple Cucumber and Celery Salad

Pineapple Cucumber and Celery Salad

Essential Vitamins

Cucumbers and pineapples are juicy, refreshing and rich with vitamin C, vitamin E, iron, fibre and water. These foods help in cleansing the system, maintaining body temperature, and hydrate the body. Just what teenagers need when they are out playing and are active. Chopping them up for this salad is a great way to obtain essential vitamins and nutrients.

Procedure To Prepare Multi Vitamin Pineapple Cucumber and Celery Salad

Combine 2 1/2 cups unpeeled cucumber cubes, 1 cup chopped pineapple, and 1 cup chopped spinach in a large mixing or salad bowl. Leave aside.

Make a dressing by mixing together 1/2 cup yoghurt/ curds, 1 tablespoon chopped celery, 1 teaspoon lemon juice, 1 teaspoon sugar (optional) and enough salt. Combine well.

Add this yoghurt-celery dressing into the prepared vegetables and toss till everything is combined well. Chill in the refrigerator and serve cold. (you can also serve it without chilling in the refrigerator)


It is a fact that when we have our children, we take utmost care of their food and nutrition when they are young. It comes naturally to us. But once our children grow bigger and turn into teenagers, we forget that they need as much or even more nutrition as they grow. As teenagers their growth is fast paced and appetite and palate changes at the same speed. There is a greater need for a balanced and whole meal which includes all food groups and requirements needed for their bodies – vitamins, minerals, proteins, carbohydrates, healthy fats etc…

The teenage phase is also a time when they indulge in a lot of junk food. Though an occasional meal of store-bought pizza or burger is fine, it is also important to focus on providing the right foods at home thus providing them with enough nutrition for their growth.

As teenagers, kids become more picky about the foods they eat and are not easily influenced by parental suggestions.

Here are a few easy and nutritious recipes that will help you plan a good meal for your energetic teenager, keeping in mind the specific nutritional needs of a teenager.

This article is based on the article ‘5 Things To Focus On Teenager’s Nutrition’ by Navina Anand, writer at Zenparent.