Children who play sports need to eat meals rich in protein, carbohydrates, calcium and other nutrients. Sai Latha, an organic food advocate, shares three nutrient-rich recipes that will energise young sportspersons on the field

Ragi ganji (2 servings)

Ingredients

• 2 tbsp ragi flour
• 1 ½ cup water
• ½ cup curd/yogurt
• Salt to taste
• ¼ tsp cumin powder

Preparation guide

• Pour ½ glass of water into a small bowl, add 2 tablespoons of ragi flour, and mix well. Ensure there are no lumps.
• Boil one glass of water in a pan.
• Stir water slowly while adding the ragi batter. Ensure no lumps are formed.
• Cook the mix for 5 minutes on medium flame.
• Let it cool.
• Add cumin powder, salt and yogurt to the mix and serve.

Health benefits

Ragi is rich in calcium and fibre, promoting bone health and digestion. Curd is a very good probiotic that supports gut health. This drink also provides iron and protein.

NB. To maximise the health benefits of this ragi ganji, prepare the ragi mix the night before and allow it to ferment overnight.
In the morning, add curd, salt and cumin. Eating a few soaked nuts before drinking the ganji enhances its nutritional value, as the healthy fats in nuts aid the absorption of Vitamin D present in the ragi ganji.

Makhana salad (2 servings)

Ingredients

• 1 cup roasted makhana (fox nuts)
• ¼ cup chopped cucumber
• ¼ cup grated carrot
• ¼ cup grated beetroot
• ¼ cup chopped capsicum
• ½ cup of roasted mixed nuts (sunflower, pumpkin, melon, sesame, peanuts)
• ½ tsp cumin powder
• ½ tsp pepper powder
• Salt to taste
• 1 ½ cup of curd/yogurt
• 2 tsp of lemon juice
• ¼ cup finely chopped coriander leaves

Preparation guide

• Dry roast makhana on a low flame until they are crispy. Set aside.
• Mix chopped cucumber, coriander, capsicum, grated carrot, and beetroot in a salad bowl.
• Add salt, pepper powder, cumin powder, lemon juice and yogurt and stir well. You will get a creamy texture.
• Add roasted mixed nuts and makhana to the salad mix just before serving.

Health benefits

This is a protein and fibre-rich snack. It provides Vitamins A, B complex, C and minerals such as potassium, iron, magnesium, zinc, phosphorus, and calcium – all of which promote overall health and well-being. 

Egg roll with creamy white sauce (2 servings)

Ingredients

• 2 eggs
• ¼ cup of wheat flour
• Water
• 1 chopped onion
• ¼ chopped capsicum
• 5 soaked cashews
• 5 soaked almonds
• 2 tbsp curd/ yogurt
• Salt to taste
• ¼ tsp pepper powder
• ¼ tsp chilli flakes
• ½ tbsp mustard seeds
• 2 tbsp ghee or any cold-pressed oil

Preparation guide

• Mix wheat flour, salt and water to make a chapatti dough. Set aside for 10 minutes.
• Use a mixer to blend soaked cashews, almonds, yogurt, pepper powder and mustard seeds.
• Boil one egg. Set aside.
• Roll a chapati from the dough.
• Heat ½ tbsp oil in a pan on medium flame. Add the chopped onion and capsicum and a pinch of salt. Fry until light brown. Set aside.
• Cook chapati on both sides. Set aside.
• Heat ½ tbsp oil, spread an egg to make an omelette. On the upper side of the omelette, place the chapatti and flip. Switch off the flame.
• Place the boiled egg, fried onion, capsicum, chilli flakes and creamy mustard sauce on the chapatti and roll it.

Health benefits

This is a protein-rich snack you can serve at breakfast and or after a workout. Eggs are a good source of protein and vitamin B12. Capsicum is rich in vitamin C, aiding nutrient absorption. Nuts provide healthy fats.

NB. You can replace wheat flour with jowar or ragi flour to make the recipe healthier. Also, you can soak almonds/cashews in hot water for 10 minutes and use them.

Nutty green salad (3 servings)

Ingredients

• 1 cup of chopped lettuce
• 1 cup chopped cucumber
• ½ spring chopped onion
• ¼ cup of chopped spinach
• 1 ½ cup of roasted mixed nuts (almonds, walnut, sunflower seeds, pumpkin seeds, melon seeds, peanuts and sesame seeds)
• ¼ cup of soaked raisins
• 2 soaked and cut figs
• 2 cut dates
• 20 soaked cashews
• 1 tbsp mustard seeds
• 1 tbsp lemon juice
• Salt to taste
• ¼ tbsp pepper powder
• 2 tbsp of water

Preparation guide

• Blend soaked cashews, mustard seeds, lemon juice, pepper powder, water and salt.
• Mix all chopped greens (lettuce, cucumber, spring onion, spinach) in a bowl with a little salt.
• Add roasted nuts, soaked raisins, figs, dates and creamy sauce. Mix well.

Health benefits

This snack is rich in vitamins A, B, C and E. The greens provide vitamin K which aids bone and blood vessel health.
All ingredients are water-rich and promote hydration.

NB. Add roasted nuts just before serving so the salad is crunchy.