7 Best Vitamin C Rich Recipes For Kids

7 Best Vitamin C Rich Recipes For Kids

1 Jun 2022 | 7 min Read

Sayani Basu

Author | 491 Articles

A powerful antioxidant, Vitamin C plays a vital role in boosting your immunity, in addition to fighting off cold and flu. Otherwise known as L-ascorbic acid, it is a water-soluble vitamin and is found in several fruits and green vegetables. With so many benefits, its only natural that with the outbreak of COVID-19, people became increasingly concerned about boosting their immunity to fend off all kinds of infections and have increased their Vitamin C intake.

Incidentally, not just for adults, but there are a host of benefits of Vitamin C for your little ones too. It supports their skin health and aids healthy bone growth. It also supports the absorption of dietary iron, another nutrient that is important for supporting your child’s general health and development. So here’s a list of foods that are loaded with Vitamin C along with their recipes.

7 Vitamin C Rich Foods And Their Recipes

Mums, here are some delicious recipes of Vitamin-C enriched foods that you can make for your kids at the comfort of your homes.

Lemons are enriched with Vitamin C and can be used in making a wide variety of drinks including the lemon rasam. | Image Source: Pexels
  1. Lemon rasam: It is a drink that is essential with most South Indian meals and aids digestion. 

Ingredients

Tomatoes (2)

Cup toor dal (1)

Lemons (3)

Teaspoon of mustard seeds (1)

Handful curry leaves (1)

Black pepper as required

Ginger paste (1 tbsp)

Green chilli (2)

Pieces of coriander leaves (2)

Ghee (2 tbsp)

Teaspoon of cumin seeds (1)

Kashmiri red chilli (2)

Recipe

  • Put a cup of toor dal in a bowl and wash it. Drain out the water and pressure cook the dal with 2 cups of water for about 10 minutes.
  • In a deep bottomed pan, add some ghee along with roughly chopped tomatoes, chillies, ginger and curry leaves.
  • Mix well and add turmeric powder to it. Add 2 large cups of water and let it boil. Once you see the tomatoes turning mushy, you can start mashing them and add the salt to adjust seasonings.
  • Add the boiled dal into this mix and let it cook for about 5 minutes. 

On the other hand, you can start preparing tempering for the rasam. Take a small pan and add ghee. Once the ghee is hot, you can add cumin, mustard seeds, curry leaves, asafoetida and pepper. After it starts to sputter, add to the prepared rasam, squeeze in three lemons and serve with rice or idli.

  1. Kiwi and Banana Salad: The fusion of banana and kiwi is loaded with Vitamin C and confers it an amazing taste.

Ingredients

Diced, peel banana (4 tbsp)

Lime juice (4 tbsp)

Thinly sliced mint (4 tbsp)

Honey (2 tbsp)

Shallots (2 tbsp)

Cashews (4 tbsp)

Kiwis (8)

Rice vinegar (4 tbsp)

Cup red bell pepper (1)

Cayenne pepper (1 tbsp)

Salt (1/2 tbsp)

Canola oil/ rapeseed oil (2 tbsp)

Recipe

  • Take a deep bowl and mix lime juice with chopped shallots, honey, salt, and cayenne pepper. 
  • Add sliced kiwis, chopped bananas, sliced bell pepper and mint leaves and toss to coat the ingredients well.
  • Once prepared, you can add some cashews on top of it. You can transfer the salad to the serving plate and serve immediately.
Enriched with Vitamin C, avocados and oranges have a host of benefits. | Image Source: pexels

  1. Orange and Avocado Salad: Orange and avocado salad is an easy-to-make salad which is made using simple ingredients such as orange, avocados, baby spinach, watercress, shallots, extra virgin olive oil, orange juice and maple syrup.

Ingredients

Orange (1)

Handful baby spinach (1)

Shallots (1 tbsp)

Orange juice (1 tbsp)

Avocados (1)

Leaves watercress (5)

Extra virgin olive oil (4 tbsp)

Maple syrup (1 tbsp)

Recipe

  • For preparing a dressing for your salad, take a bowl and put extra virgin olive oil, maple syrup, and orange juice.
  • Take the watercress and remove the tough stems from it to chop it further into fine pieces. Put the watercress and baby spinach leaves under running water to remove dirt.
  • After rinsing, take an orange and peel it. Cut each orange piece in half and take a shallot and chop it finely.
  • Take an avocado, peel and cut it in half and remove the seed. You need to slice them further into relatively small parts. In a bowl, start adding all the ingredients except the dressing and pour the dressing over.
  1. Baked Orange and Rosemary Olives: Give this Mediterranean dish a try that’s rich in Vitamin C and it will become one of your favourites.

Ingredients

Cup Kalamata olives (1)

Cup green olives (3)

Teaspoon of orange zest (8)

Virgin olive oil (4 tbsp)

Teaspoon of chilli flakes (1/2) 

Cup white wine (1/2)

Sprigs rosemary (4)

Cup black olives (3)

Orange juice (4 tbsp)

Cloves garlic (4)

Parsley (4 tbsp)

Oregano (3 tbsp)

Recipe

  • To prepare this delicious dish, all you need to do is preheat the oven at 190 degree Celsius. In a large bowl, add olives, dry white wine, olive oil, garlic and orange juice and mix them all well.
  • Pour it into a baking dish and add the rosemary sprigs among the olives and place the baking dish in the preheated oven for the next 15 minutes.
  • Once the dish is baked, you can take it out of the oven and transfer it to a bowl. Add parsley, red chilli flakes, oregano and orange zest and mix well with the help of a wooden spoon.
  • Transfer the dish to a serving tray and top it with chaat masala as per your taste.
  1. Kiwi Jam: This dessert is packed with antioxidants and vitamins which are found in kiwis, apples and pineapple.

Ingredients

Kiwi (1)

Cup pineapple juice (1)

Cup sugar (2)

Apple (3)

Recipe

  • Cut the kiwis into two halves. Scoop the kiwi using a spoon into a bowl and discard the skins. Then, chop the apples and add to the bowl.
  • Place a saucepan over medium heat and pour pineapple juice, kiwis and chopped apples in it. Stir the mixture continuously to bring it to a boil.
  • Add sugar and stir well until it dissolves and bring the mixture to a boil and stir again for 2 minutes.
  • You can turn off the flame and skim the froth formed on the mixture.
  • Pour the jam into jars leaving 1/4 inch head space and then seal with lids. On the other hand, boil water in a bowl, keeping the closed jars in the boiling water for 10 minutes. You can remove the jars from water and let them cool.
  1. Carrot and Beetroot Shorba: Carrot and beetroot shorba is a delicious North Indian recipe that’s loaded with Vitamin C. It keeps you warm on winter nights too.

Ingredients

Carrot (300 gm)

Ginger (20 gm)

Green chilli (5 gm)

Refined oil (20 ml)

Water (750 ml)

Beetroot (300 gm)

Bay leaves (5 gm)

Coriander leaves (20 gm)

Teaspoon of cumin (1/2)

Teaspoon of salt (1/2)

Recipe

  • To prepare this recipe, heat oil in a pan and add bay leaves, cumin and ginger to it and saute the mixture for 1 minute.
  • Add carrot, beetroot and green chillies and cook for 5 minutes.
  • You can add water and once it starts to boil, strain and make a puree of it and adjust the seasoning.
  • Continue to strain the puree and adjust seasoning. Garnish it with diced beetroot and carrots and serve hot!
  1. Orange Salsa: Orange Salsa is a refreshing dip that is loaded with Vitamin C and boost your toddler’s immune system.

Ingredients

Large orange (8)

Teaspoon of garlic (4)

Teaspoon of orange peel (4)

Jalapeno (2)

Pinches salt (4)

Teaspoon of ginger root (4)

Cup red onion (2)

Tomato (4)

For garnishing: cilantro (4 tbsp)

Recipe

  • Peel the oranges and remove the seeds and keep them over a chopping board with tomatoes to cut them in cubes.
  • Chop the cilantro finely. Keep these aside.
  • Now, take a mincer to mince jalapeno chillies, ginger roots, garlic and red onions. You can keep them in separate bowls and grate orange peel using a grater.
  • Place a large bowl and add cubed oranges, tomatoes, minced jalapeno chillies, red onions, ginger roots, garlic, grated orange peel and salt and mix them well.
  • Store the bowl in the refrigerator for an hour. Garnishing it with chopped cilantro, you can serve it.

Vitamin C is an essential component for your toddler’s overall development. It aids formation, and maintenance of connective tissue, and is also responsible for the promotion of collagen with the benefits of being an antioxidant.

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