Powerful and tasty smoothie for young athletes, Packed with goodness of potassium, protein and essential fatty acids, this rich and flavorsome smoothie promises to nourish the athlete and is one of the best options to be given for breakfast or post practice.

Ingredients:

• Coconut milk - 200 ml
• Bananas 1-2 
• Seedless dates - 6 numbers
• Ice cubes - 4 (optional)
• Mixed Seeds - 1 tsp (pumpkin, melon, flax)
• Chopped nuts – 1 tsp 

Method:

1. Place coconut milk, bananas, dates, ice and seeds into a blender and blend until smooth. 
2. Garnish with chopped nuts/nuts powder of your choice.

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This wholesome soup is loaded with a variety of vegetables, spices and herbs which your child needs post practice for recovery. This soup is also known as “anti-inflammatory soup”.

Ingredients:

• Fresh peas - 1 cup
• Carrots (chopped) – 1 cup
• Potatoes (chopped) – ½ cup
• Small bay leaves – 2
• Ginger (chopped) – ½ inch coin size
• Water - 3 cups
• Lemon juice – 2 teaspoon
• Rock salt - 2 teaspoon

• Fresh peas – ½ cup
• Carrot (chopped/diced) – ½ cup
• Coriander (chopped) - 1/4 cup
• Cheese (grated) - 1 slice/paneer (grated) 1-2 small cubes

Method:

Soup base

1. Place the peas, carrots, potatoes, bay leaves, ginger and water into a pan, cover and cook on a low flame for about 15 minutes, until all vegetables are soft.
2. Remove bay leaves from the pan.
3. Using a hand blender, puree the vegetables till smooth. Strain the puree using a soup strainer and keep it aside.
4. In a saucepan, add 1 teaspoon of ghee/butter. Pour in the puree into the pan and allow it to cook for some time. 
5. Once the soup is ready, add lemon juice, freshly chopped coriander and salt from the top and serve hot.
6. Garnish the soup with grated cheese/paneer.

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A super creamy recipe packed with carbs, healthy fats, potassium, magnesium, vitamin C and proteins. This recipe ensures healthy body weight and good growth nutrients.

Ingredients:

• Broccoli (roughly cut) – 2 ½ cups
• Potatoes (roughly cut) – 2 ½ cups
• Water – 3 cups
• Rock salt – 1 ½ teaspoon 
• Ginger (grated) – 1 inch 
• Black pepper powder - ¼ teaspoon 
• Coconut milk - 1 cup
• Pumpkin seeds – 1 Tablespoon 

Method:

1. Heat a saucepan over medium heat. Add broccoli, potato and water. Cover the pot and let the vegetables cook for 20 minutes or until the potatoes are fork tender. Add the ginger to the saucepan and let it cook with the vegetables for about 3-4 minutes.
2. Remove the pot from the stove and use a blender to puree the vegetables. Strain the above puree using a soup strainer.
3. In a saucepan add 1 tsp of ghee/butter and the puree. Cover and let it cook for some time.
4. Add the seasonings like salt and pepper and mix well.
5. Add the coconut milk and keep stirring for a minute. Pour the soup in the bowl and garnish with pumpkin seeds and serve warm. 

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A wholesome meal to itself, do try out our protein bowl for finicky and malnourished young athletes. This well balanced bowl, full of flavors and energy packed ingredients will give your child that energy packed sports performance.

Ingredients:

• Rice - 30gms
• Paneer – 50gms 
• Rajma – 1 Tablespoon
• Onion - ½ 
• Tomato – 1 small
• Desi ghee - 2 teaspoon 
• Turmeric - ¼ teaspoon 
• Bay leaf – 1 small
• Cloves, cardamom, black pepper- 2-3nos.  
• Pepper powder
• Salt 
• Oil/butter(as recommended)

Method:

1. Boil rajma and keep it aside. 
2. Sautee paneer using a teaspoon of ghee and keep it aside. 
3. In a pan add a teaspoon of ghee. Once it’s warm enough, add bay leaf, cloves, cardamom and black peppers.
4. Add onion and sautee for some time, transfer tomatoes and soaked rice to it. 
5. Add a pinch of haldi powder, pepper powder and salt to taste and add water and cook till done. 
6. To this mixture add, rajma and sautéed paneer and mix well.  
7. Serve it warm and garnish with freshly cut coriander. 

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Replace biscuits, samosas and puffs from your kid’s snack boxes with this yummy healthy recipe. A healthy fritter that is power packed with amazing benefits of proteins and vitamins. Introduce these protein rich fritters in your child's diet for improved stamina, power and growth.

Ingredients:

• 1 cup broccoli blanched, drained and grated or chopped fine
• 1 egg
• 1-2 tablespoon cheese
• 2-3 tbsp.  chopped fresh herbs
• 1 - 2 cloves garlic
• 1 tbsp.  almond flour
• Pinch of chili powder
• Salt as required 
• Oil 1-2 teaspoon

Method:

• In a bowl, add blanched and chopped broccoli, shredded cheese, chopped fresh herbs, garlic, almond flour, one egg and cheese and mix well. Add the seasoning - red chili powder and salt.   
• Mix well and make into a pancake batter consistency. Pour a spoonful of the mixture on a hot skillet and cook using a teaspoon of oil. When one side is done flip it over and cook till both sides are crisp and golden brown.  
• Plate the fritters and garnish with some freshly chopped coriander leaves and serve.  

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This is a nut-based lactose free super drink full of healthy essential fats and proteins. The protein content in this recipe helps in improving the growth, height and brain power. Additionally, an amazing alternative to all those who are lactose intolerant.

Ingredients:

• Almonds/cashew nuts 15-20 nos. 
• Fresh Dates 3-4 nos. 

Method:

1. Soak cashew nuts/ almonds overnight.
2. Grind almonds/cashew nuts and dates in a mixer with little amount of water to make a smooth paste. Add the rest of the water and churn again.
3. Strain this paste using a soup sieve and separate out the milk.
4. Pour this milk into the mixer blend again with 1-2 cubes of ice.
5. Almond/cashew nuts date milk is ready to drink.

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This gut friendly smoothie, that is rich in probiotics, will help in maintaining the good flora in the gut. It’s a perfect dessert and can be given at any time (before school or after meals] to curb those sweet cravings.

Ingredients:

• Any seasonal fruit (strawberries/mangoes)

• Hung curd - 1cup

• Jaggery powder/date syrup (optional)  

• Mixed nuts 

Method:

1. In a bowl, put 1 cup of hung curd and beat it nicely. Mix any fresh seasonal fruit to it (can mix diced fruits or fruit puree). 

2. Add required amount of jaggery powder/date syrup for sweetness. 

3. Take it out in a glass and serve with chopped nuts.

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Brilliant recipe to keep young athletes' energy at high levels. This recipe is a good replacement for normal pancakes made with refined flour. Ingredients used for these pancakes are also rich sources of dietary fibre, iron and magnesium. 

Ingredients:

• Whole wheat flour - ½ cup 
• Banana flour - ½ cup  
• Milk ½- ¾ cup  
• Jaggery powder – 2 teaspoon
• Any seasonal fresh fruit - 1
• 1 teaspoon butter 

Method:

1. In a bowl, add wheat flour, banana flour and mix it well using milk. 
2. Next add 2 teaspoon of jaggery powder to add sweetness and mix it well. Make sure there are no lumps in the batter. 
3. Put little butter on a pan, once it’s heated, pour a ladleful of batter and cook until both sides are light golden brown in color. 
4. Once done, take it out on a plate and serve with freshly cut fruits. 

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Packed with the power of proteins, it's a healthy recipe with the goodness of calcium, which is extremely important for the growth of healthy bones and teeth.

Ingredients:

• Milk - 1 cup
• Organic sattu powder - 2-3 teaspoon 
• Jaggery powder/date syrup- 1 teaspoon  
• Jeera/nutmeg powder – a pinch 

Method:

1. Heat the milk on low flame and add 2 teaspoon of sattu powder to it stirring continuously to avoid any lumps. 
2. Once it’s mixed well, add jaggery powder/date syrup for sweetness and mix well.
3. Sprinkle a pinch of jeera powder/nutmeg powder and mix well. Pour this healthy drink in a glass and serve warm/chilled.
4. (Can garnish with any nut powder or finely chopped nuts.)

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Ditch the processed whey and give your sports child natural whey in form of a fruit shake. This recipe is best after rigorous practices, as the high biological and complete protein in its natural form will be absorbed to maximum capacity without affecting the kidneys.

Ingredients:

• Homemade whey water – 1 cup 
• Any seasonal fruits (Eg. Apples, strawberries or mangoes) - 1 no. (In case of small size fruits, 2-3 nos.)  
• Jaggery powder/date syrup- 1 teaspoon 
• Nut powder/chopped (optional) 

Method:

1. Blend together whey water along with any seasonal fruit and date syrup/jaggery powder.
2. Once blended, pour it in a glass and garnish it with some nut powder/chopped nuts and serve fresh.  

(If required, you can add some ice cubes for a cold smoothie.) 

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