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When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need. – Ancient Ayurvedic proverb.

Nutrition related topics are confusing for many as they are unaware of the facts. I am sharing answers to the most frequently asked nutrition related questions by people around me.

  1. What does a diet actually means?

A diet means what you normally eat or what anybody eats daily. It’s not always about weight loss or about dieting. There is a difference between both.

  1. How much calcium my kids need daily?

One cup of milk or yogurt has almost similar calcium content. The amount of calcium one child needs depends on the age group and few other factors. Milk has 250 to 300 mg of Calcium per cup. Cheese is another good option for kids. One cup cheese contains almost 1000 mg of Calcium depending on which cheese you are using. 

  1. What are bones made up of? (Asked by a mom whose daughter complains of leg pain frequently)

Our bones are made up of calcium and phosphorus. It is important to eat food items rich in both these nutrients to keep your bones and teeth healthy.

  1. How to use vegetables for making juice? (Someone asked me this last week when I published the post on ways to include vegetables for kids)

Fresh and homemade juice is good for kids as it retains all the nutrients of the fruit. If you are trying to extract juice at home, make sure to retain some amount of fiber if possible. There are actually ways to do it and it’s not difficult.

You can mix vegetable and a little water in a blender or a food processor. You can add some fruits to make it taste better as the only vegetable juice is not that great taste wise. It’s better not to remove or strain out all the pulp from the juice to retain the fiber content.

  1. What is Gluten free diet?

Gluten is a protein which is found in grains like wheat, barley, and rye. Gluten free diet means excluding all the food items containing these cereals. If you are allergic to any of these cereals, it makes sense to avoid it but these days people are avoiding gluten for health reasons too. You can eat rice or corn based cereals instead of the mentioned above.

I will be back with few other nutrition related questions and answers next week. Till then, enjoy my healthy pancake recipe.

Pancake

Dietician mom’s tip– Original pancake recipe has white flour or refined flour. But we are giving it a healthy twist by using whole wheat flour with some oats and rice flour.

My younger one is a big fan of pancakes and every time I ask her what she wants for breakfast, her reply is always pancakes with maple syrup and chocolate syrup. Pancakes are good breakfast options for picky eaters too.

I make variations to the pancake mix by using different ingredients. You can also add vegetables or fruits in the batter to make it even more nutritious.

pancake

 

 

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Healthy Oats Pancakes recipe
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 25 Minutes
 
A pancake is a round flat cake which is originally made with flour, eggs, butter on a skillet. It can be served in breakfast with fruits, maple syrup, chocolate syrup, honey etc.
Ingredients
  • Oats powder – 1 tbsp
  • Rice flour- 1 tbsp
  • Wheat flour – ½tbsp
  • Baking powder – ½ tsp
  • Oil- 1 tsp for the batter
  • Milk- ½ cup
  • Vanilla extract- optional.
  • Water- Add little if the batter becomes very thick.
  • Chocolate chips - Optional.
Instructions
  1. Preheat a skillet.
  2. Mix together -Oil, vanilla, milk.
  3. Stir in oats, baking powder, and flours until properly mixed.
  4. Add in chocolate chips ( if using ) and fold gently.
  5. Cook for 2-4 minutes on each sides until golden brown.
  6. Serve with maple syrup or chocolate syrup and a few additional chocolate chips.
Notes
1.Things which can be added to the batter- Chocolate chips, Mashed banana, or any other fruits like strawberries or blueberries or mashed vegetables like zucchini or carrot.
2. You can make pancakes just with flour and add sliced or chopped fruits while serving.
3. To make it gluten free, use only oats and rice flour and skip wheat flour.
Nutrition Information
Serving size: 2 Calories: 200 without syrup/ 350 with maple syrup

 

Pancake

Ways to serve a pancake with a fruit

In Nutrition niche, I not only share recipes with a healthy twist but also some tips as a dietitian mom. See previous week’s recipes- 

Mango Mania for kids

Yummy and healthy burritos

Oats dosa with coconut chutney 

Bread Rolls

Paneer rolls

Pizza Sandwich

Red Sauce Pasta

Chicken Quesadilla

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