Mumbai’s short lived winters are one of my favourite times of the year. There’s a refreshingly crisp nip in the air as I sip my morning cuppa, the weather is pleasant and there are a host of wonderful outdoor events all around.
And the food! A visit to Mapro in Panchgani for their nostalgia fuelled strawberries and cream is a must every winter, with some strawberry picking on the side. Warm gajar ka halwa drizzled over with almond slivers and sarson ka saag with buttery makke ki roti, all washed down with a soothing cup of adrak chai are some other winter favourites that I’m sure many of us relish.
Apart from all the traditional winter delicacies, did you know that there are some winter superfoods that are absolute powerhouses of nutrition? These winter superfoods are a great way to boost your children’s immunity, given the changing weather and increased pollution during this season. I’m listing a few of the winter super foods I include in my children’s diet every winter. Do try them if you haven’t already, I’m sure you and your kids will love them!
My family’s favourite winter superfoods, guaranteed to boost children’s immunity:
1. Green Garlic
Green garlic or spring garlic (hara lehsun) was a happy discovery I made one winter at my local sabzi wala’s stall. Similar in appearance to spring onions, this is an incredibly nutritious, flavourful and versatile vegetable. Research has shown that garlic may have antiviral properties and green garlic is a brilliant food to keep all those coughs, colds and viral infections at bay. Green garlic contains the antioxidant Allicin which boosts immunity and reduces inflammation. It also has a whole host of other health benefits from reducing blood pressure and cholesterol to warding off chronic diseases like cancer.
The easiest way to enjoy green garlic is by making it into green garlic chutney. Just blend a bunch of green garlic with some ginger, salt and a dash of lemon juice and voila! The burst of flavour this chutney gives is incredible and it goes brilliantly with your chillas and parathas. You can also add this immunity boosting winter superfood to your soups, salads, sandwiches or parathas. If you want to keep it simple just use it like regular garlic while cooking your daal or sabzi. My kids love this in a simple stir fry or chilli paneer masala, or even as a pizza topping. Make sure you include this amazing powerhouse of nutrition in your children’s diet this winter!
2. Fresh Turmeric or Amba Haldi
Fresh turmeric is another incredibly nutritious food that is available during winters in Mumbai. It looks quite similar to ginger at first glance, but what sets it apart is its beautiful golden-orange hue. Like green garlic, fresh turmeric has a whole host of health benefits. Turmeric contains an active ingredient called curcumin which has anti-inflammatory, antioxidant and anticancer properties. Research suggests that curcumin can play a role in improving heart health as well.
Our favourite way to eat amba haldi is in the form of an achaar. This is a super simple pickle that goes well with theplas, parathas and all your meals too. All you need to do is thinly slice some peeled fresh turmeric and add some salt. Add enough lemon juice to just cover the sliced turmeric. You can also add in some thinly sliced fresh ginger. Let this marinate for three days and your super healthy pickle is ready! My kids love eating this with methi theplas. You can even add this to your sabzis and daal if you like, just use it like ginger or garlic. It imparts a wonderful flavour and colour to any dish (It also imparts the same colour to your hands! The colour goes away in a few washes though). Studies have shown that fresh turmeric is also very beneficial for post menopausal women. So along with kids, it can be a great addition to the diet of older women in the family as well.
3. Bajra or Pearl Millet
Pithla-bhakri was one of my favourite meals as a child. Come winter, my grandmother would add this comforting meal to the weekly meal rotation. Her hot bajra bhakris topped with homemade white butter were the stuff my dreams were made of!
While bajra can be had throughout the year, winter is a good time to include this in your children’s diet because it gives warmth to the body. This gluten free millet loaded with fibre and potassium is light on the stomach and easy to digest. It is also a good source of Omega-3 and iron.
You can eat bajra in the form of bhakri or roti in winters. It goes wonderfully with the green garlic chutney above, or even with sabzis and curries. You can also eat bajra in the form of a thalipeeth or khichdi, or even the exotic bajra raab. Bajra raab is a special winter dish that is popular in Gujarat and Haryana. It is essentially a porridge that combines the goodness of bajra, jaggery and ghee. It’s great to combine bajra with jaggery as the combination is a rich source of iron and calcium.
This is one of the most delicious winter superfoods that will boost your children’s immunity so make sure you include it in your diet this winter.
4. Black Til
Black til or black sesame seeds are typically considered a very ‘heaty’ food. You may want to restrict its consumption during summers or when it’s very hot, but come winters it is a great addition to your children’s diet. Black sesame seeds are rich in nutrients and provide natural warmth to the body. This winter superfood is packed with fibre, calcium and protein. It is also a powerhouse of nutrients like iron, vitamins E and B6, copper, manganese and magnesium.
Til-gud is a popular winter food and til-gud laddoos are a delicacy we love in our family! Til-gud laddoos combine the goodness of sesame with ghee, jaggery, cardamom and peanuts in a feel good, yummy treat that will leave your taste buds craving for more. This is the tried and tested recipe I use and it is as simple as it gets. You can also eat black til in the form of chikkis or just roast it and sprinkle over salads, stir fries or add it to your theplas.
5. Ponkh
Ponkh is a popular winter snack in Gujarat and Maharashtra. This sweet and savoury mix is a delightful burst of flavour. It is made by roasting tender sorghum grains and mixing it with salt, lemon juice and sev. But ponkh is more than just a super yum snack. It is loaded with fibre, antioxidants and is gluten free. What’s more, it is a rich source of iron, zinc, copper and vitamin B.
If you haven’t eaten ponkh yet, you have to try it this winter. What’s more, your children are sure to fall in love with this immunity boosting superfood as well! Ponkh is rich in fibre so make sure you’re drinking a lot of water when you indulge in this yummy snack.
Are there any special immunity boosting winter foods that you would like to add to this list? Do let us know in the comments below.