7 Healthy and Tasty Rainy Season Foods for Kids

Rainy days are days of warm mornings, muddy puddles and watching rain droplets being chased down window panes. However, they also come with their fair share of sniffs, coughs and stomach upsets–at least in children who happen to be children and whose immunity is still in the process of being built.

As a parent, having a healthy child during the monsoons through his/her plate is one of the best things that you can do. The meals of this season are supposed to be not only nutritious and warm but also very comforting and easy-digestible. However, the reality is that children are not going to consume something simply because it is deemed as good to them. It should taste delicious, also.

And that is the reason you are here on this blog to find the best combination of healthy and delicious rainy season foods that your children will adore and that will also make you happy to feed it to them. Now, to take a closer look into what exactly makes a meal monsoon-friendly, and what to have at the table when the weather is so comfortable.

Why a Nutritious Diet is Crucial in the Rainy Season?

Whereas rainy seasons can be a relief to the summer heat waves, they also increase the number of germs, water borne diseases, and digestive problems- at least in kids. Their immune systems are not fully developed and get bothered easily by sudden changes in weather, thus get more cold, cough, fever, and stomach upsets.

Moisture in the air and humidity may also decrease the level of digestion of food in the body. It becomes even more necessary that one avoids oily, heavy food and emphasizes light meals cooked at home and easy to digest, rich foods which help strengthen immunity.

It does not mean that a balanced monsoon diet is tasteless and boring. And with just a bit of imagination, you will be able to cook something that would not only be warm and delicious, but also filled with all the goodness to keep your child warm and healthy even when the sky has gone grey.

7 Best Healthy and Tasty Rainy Season Foods for Kids

When it’s pouring outside and your child is wanting something warm and comforting, it’s time to serve foods that aren’t just delicious but also nourishing. The below mentioned meals are healthy, easy to digest and ideal for maintaining your child’s health in the monsoon.

1. Moong Dal Khichdi

A rainy-day classic that’s comforting and soft and easy to eat. Moong dal khichdi is simple on the stomach but bracing, and very comforting for days when you crave some soul food.

Health Benefits:

• Easy to swallow, gentle on the stomach
• Packed with protein, fibre and vital vitamins
• Aids immunity and energy support

Preparation Tips:

• Use yellow moong dal and white white rice in equal quantity
• Add some turmeric and cumin as well as some ghee to aid digestion.
• Add some finely chopped veggies like carrots or peas for added nutrition

2. Vegetable Soup

Hearty, warm and full of nutrients – Vegetable soup is a wonderful way to hydrate and nourish kids during the rainy season.

Health Benefits:

• Aids with digestion and helps the body stay hydrated
• It has the vitamins and antioxidants that enriches the immune system
• Good source of fiber and minerals

Preparation Tips:

• Add other green veggies such as carrots,beans,spinach and corn if in season.
• Garlic + black pepper to kick out a cold and sinus infection.
• Serve with whole wheat toast or some croutons for a more filling meal.

3. Dhokla

Dhokla A steamed soft snack prepared from fermented batter, it is a healthy option to oily fried snacks.

Health Benefits:

• Light and not greasy, easy to digest
• Protein and good bacteria for the health of your gut
• Fermentation enhances nutrient utilization

Preparation Tips:

• The fluffy texture can be made with besan (gram flour) or semolina
• Steam Serve hot and temper with mustard, curry leaves and sesame seeds.
• Serve with mint chutney for a delicious flavor booster.

4. Masala Milk (Haldi Doodh)

They are just the thing for cold, damp days when you need a little boost of immunity. Also called golden milk, this spiced milk is as soothing as it is medicinal.

Health Benefits:

• High in antioxidants and anti-inflammatories.
• Promotes respiratory function and combats colds
• Perhaps the only leafy green children actually like, this powerhouse of a food is high in calcium and can help with sleep.

Preparation Tips:

• Turmeric in Boil milk along with a pinch of pepper, cinnamon and cardamom.
• Include a teaspoon of jaggery or honey instead of sugar
• Serve warm before bedtime or during snack time

5. Steamed Corn Chaat

Sweet corn that is tossed with simple spices is a delicious snack that cannot be resisted and is nutritious as well.

Health Benefits:

• Full of fiber and good carbs to gain energy
• Contains antioxidants and B vitamins
• Fills kids without filling them up

Preparation Tips:

• Cook corn kernels until tender by steam or boil them.
• Add in lemon juice, rock salt, chaat masala and a pinch of ghee and butter
• Add fresh chopped tomato or cucumbers to it

6. Stuffed Parathas

A stuffed paratha with modest spices is an awesome and balanced dish to have on a rainy afternoon.

Health Benefits:

• Brings together the whole grains, veggie and healthy fats all into a single meal
• Sustains kids and makes them active
• Excellent fiber and iron food

Preparation Tips:

• Use potato fillings, paneer, spinach or grated beetroot fillings
• Add little oil and cook using a non-sticky pan
• Serve with curd, or a light pickle to  give taste

7. Fruit and Nut Porridge

A bowl of hot porridge with seasonal fruits and nuts make the best breakfast or snack time during monsoon.

Health Benefits:

• Gives long lasting energy and increases metabolism
• Iron rich, calcium filled and full of healthy fats
• Helps the brain and immunity development

Preparation Tips:

• Make it on the base of oats or semolina (suji)
• Add natural sweetness with banana, grated apple or dates that are chopped
• Add nuts such as almonds and walnuts (chopped to smaller forms to the younger children)

These meals do not only represent healthy food, but also something warm, comfortable and tasting the way children enjoy. A bowl of hot soup or a puffy paratha: all food can be soothing and satisfying, during this monsoon.

Related Blog: 10 Indoor Rainy Day Activities to Keep Kids Entertained

Foods to Avoid in the Rainy Season

Foods that can provide comfort and vigor during the rainy season, also can do more damage than good, especially kids. When humidity level rises, possible bacterial growth, chances of slow digestion rises, thus food safety becomes more critical.

During the rainy season, there are certain foods you need to restrict or avoid.

1. Street Food

Although pani puri, vada pav, chaats, and others seem enticing, they are usually exposed to dust, water contamination and bad hygiene, thus increasing the chances of stomach infection.

2. Raw Leafy Vegetables

Spinach, lettuce and cabbage are healthy but hard to clean during the monsoon. To kill germs and parasites, serve them steamed or boiled instead.

3. Seafood

The breeding season of some fish starts during monsoon only. These fish may be stored improperly during this season that may lead to food poisoning. In the seafood game, freshness is key, so it’s better avoided or well cooked.

4. Fried and Oily Snacks

Parents often dismiss kids’ complaints of an upset tummy after indulging in pakoras and fries, but that’s a recipe for disaster.

5. Cold Drinks and Ice Cubes

Chilled drinks or juices made from contaminated water may lead to colds, cough and throat infection. It is better to offer warm fluids.

6. Sour Fermented Foods.

When it rains, sensitive stomachs dislike pickles, curd rice, and fermented batters. Offer them in moderation, and ensure they’re freshly made.

This season opt for food wisely and not strenuously so that your child can stay healthy and happy with the rains pouring on.

FAQs About Rainy Season Foods for Kids

Here are quick responses to the commonest queries posed by parents during the period of monsoon to help you in the best and most nutritious food choices for your child.

Q1. Which fruits are safe for children to eat in monsoon?

Apples, bananas, Pomegranates and pears are some fruits that are usually safe to eat when it rains. Please remember to wash them very well and peel them if necessary. Pre-cut fruit or fruit sold on the street is best avoided.

Q2. How can I boost my child’s immunity during the rainy season?

Give warm and home cooked meals having high levels of antioxidants and vitamins as soups, porridge, turmeric milk etc. Incorporate garlic, ginger, and seasonal vegetables and fruits into their daily diet. Staying hydrated and getting some sleep help as well.

Q3. What foods should be avoided for kids in the rainy season?

Street food, deep-fried snack foods, raw leafy vegetables, foods from the sea. Educate them to limit cold drinks or food made or maintained in unhygienic conditions. Fresh, warm, easy to digest meals are the best.

Q4. Is khichdi good for kids in the rainy season?

Moong dal khichdi is one of the best foods to serve during the rainy season. Because it is served with yogurt, and it is just so very good for you. It is packed with protein, you know. And it is an easy dish to eat and also easy to digest. This is an important quality in a dish that you might be tempted to eat during the rainy season, when you are often not feeling your best. You must make it with ghee, however. Otherwise, it doesn’t come close to realizing its full health potential. And you must eat it with a side of yogurt, because then it is an absolutely perfect dish.

Q5. What are some protein-rich monsoon meals for children?

Good choices are dal based dishes like khichdi or sambhar, paneer parathas, lentil soup, and eggs. Dry fruit laddu and nutty porridge are also wonderful options. These desserts can use a supercharging of protein and nutrition.

Conclusion

Rainy days require more than snuggly blankets and warm socks; they require food that heals, energizes, and protects. Children certainly require some extra love and care during monsoons… as a parent, nutrition is your superpower!

It’s a matter of serving the right foods: if you serve simple, home-cooked and truly nourishing food your child will be healthy, happy and energetic during the entire fall season. A bowl of hot khichdi, a glass of turmeric milk, or a vibrant vegetable soup – no matter what, every meal made with concern for immunity and health is one more meal that has helped.

So let for the next time the sky is dim and colored grey, let it be in the kitchen with warmth and flavor and love! Because feeding your child is not just about feeding him, it is about caring, connecting, finding the strength to make him enjoy every single puddle and every single raindrop.