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Nutrition
5 Nutritionist-Approved Drinks For Kids That Improve Gut Health
Summer holidays are nearly here! Keep your little ones happy with these delicious and nutritious drinks made with seasonal fruits like mango and muskmelon. URLife nutritionist shares 5 healthy snacks recipes that promote good gut health, boost mood and reduce inflammation.
The summer is reaching its peak and summer holidays are just around the corner. Protect your tiny tots from heat waves by keeping them well hydrated. We know it is not easy to convince kids to drink more water, but they will happily glug a lassi or a shake. The best part is the recipes below are healthy snacks for students and have no added sugar, they are naturally sweetened with fruit that most kids love—mangoes and muskmelons.
It is common for kids and toddlers to crave for snacks. Resist the urge to give into demands for unhealthy snacks like fried chips, wafers, and fizzy drinks. Instead, offer nutritive snacks and refreshments like homemade juices and smoothies. Try these quick, easy recipes for children's snacks and drinks from nutritionist Dr. Lakshmi K, Ph.D. Food Science & Nutrition, University of Georgia (USA), head nutritionist, URLife. These recipes are rich in fibre, antioxidants, and probiotics that can help improve your child’s gut health and overall wellness during summer.
Related story: Good Gut Food: Prebiotics and Probiotics
1. Muskmelon Shake With Chia Seeds
Muskmelon is known to soothe the digestive tract as it has high water and fibre content. It gives a cooling effect and helps in easing constipation. Chia seeds are a boon for better gut health as they contain Omega 3-fatty acids, fibres and antioxidants. This sweet shake acts as a prebiotic that soothes an upset stomach.
Related story: 10 Minute Sprout Salad
Ingredients list
- 1 small - Muskmelon
- 1 cup - Almond milk
- 1 tbsp - Chia Seeds
Preparation
Step 1 :
1. First, prepare soaked chia seeds by putting in water for 20-30 minutes.
Step 2 :
2. Cut muskmelon in half, scoop out pulp and put in the grinder. Add almond milk and soaked chia seeds. Grind and serve.
Related story: Mint Coriander Juice
2. Aam Panna (Kairi ka Panna)
Raw mangoes, also known as kaccha aam or Kairi, are the most popular seasonal fruit in summer. “Mangoes are an excellent source of nutrients like fibre and Vitamin C and prevent loss of water from the body. Aam panna helps in regaining lost energy in children and keeping their stomach problems at bay,” says Dr. Lakshmi.
Ingredients list
- 2 - Raw mangoes
- 2 tbsp - Jaggery / coconut sugar
- 1 tbsp - Jeera powder
- Salt as per taste
- 2 cups - Water
Preparation
Step 1 :
1. Pressure cook raw mangoes or roast them directly over flames. Once tender, peel the skin on raw mangoes and separate pulp from the seed and put in a mixer.
Step 2 :
2. Add coconut sugar or jaggery powder, jeera powder, water and salt. Ensure water quantity as per requirement and blend to make a smooth paste. Serve with ice cubes (optional).
Related Story: Spinach, banana and Moringa Smoothie
3. Mango Lassi
Since it is the season of mangoes, here is another reason to consume this delicious fruit. It’s good for your gut health! Mangoes are rich in fibre and release amylase compounds, which break down or digests food easily. A combination of mangoes and yoghurt (natural probiotic) is excellent for improving your gut health.
Ingredients list
- 1- Mango
- 1 cup - Yoghurt
- 3 tbsp - Sugar or jaggery powder
- Ice cubes (optional)
Preparation
Step 1 :
1. Peel mango and scoop out pulp.
Step 2 :
2. Put the pulp and all ingredients in the mixer jar and blend.
4. Ragi Buttermilk
Ragi is a powerful millet and has dietary fibres, calcium and iron in abundance that helps in keeping your stomach full for longer and maintaining digestive health. Whereas buttermilk is loaded with lactic acid and good bacteria that regulates bowel movement.
Ingredients list
- 1 tbsp - Ragi
- ½ cup - Buttermilk
- 1 cup - Water
- Salt as per taste
Preparation
Step 1 :
Boil 1 tbsp ragi in 1 cup water. When it becomes semi solid, then add buttermilk, salt and pepper.
Related story: Ragi Malt With Buttermilk
5. Plain Chhaach (buttermilk)
Plain chhaach or buttermilk is an ideal refreshing drink for summer. It is beneficial for our digestive system as it contains good bacteria that soothes irritated bowel systems and prevents stomach infections and constipation.
Ingredients list
- ½ inch - Ginger
- ½ tbsp - Roasted jeera
- 2-3 curry leaves
- 1 cup - Yoghurt
- 2 cups - Water
Preparation
Step 1 :
1. Take yoghurt and whisk it by adding water to it.
2. In a mortar and pestle, ginger, roasted jeera and curry leaves.
3. Mix all ingredients in a bowl and serve in glasses.
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