Nutrition for Immunity: 5 Smart Lunchbox Ideas for Rainy Days

Monsoon in India brings the much-needed respite from the scorching summers. It is the season of different flavours, including cool breeze, drizzles and heavy showers. This makes it an enjoyable yet difficult season simultaneously.

Monsoon season poses a serious challenge, particularly for the parents of young children. Kids love to play in the rain, jumping in the puddles (like their favourite Peppa Pig does), and floating paper boats. The air is humid, and there is stagnant water all around. These are perfect conditions for the spreading of various illness-causing germs. Children easily catch common cold, flu, and diarrhoea during monsoons. It is really challenging for parents to manage the diet of their children to ensure they receive all the nutrients necessary to fight the ill-effects of the season without compromising on taste.

This blog lays out 5 smart lunchbox ideas for rainy days. We are just listing out the healthy options and not providing the elaborate recipes for these dishes. 

1. Corn cheese tikkis

Corn cheese tikkis are easy-to-make and provide a high nutritional value. These tikkis are made by mashing boiled potatoes and corn with some grated cheese added to the mixture. You can increase the nutritional value by adding some chopped veggies like carrots, beetroots, and capsicum. Make flat tikkis with the mashed mixture and roll them in breadcrumbs. Shallow fry the tikkis with minimal oil on both sides till golden brown. It is better to avoid heavy oils such as sesame or mustard oils and use light oils such as rice bran oils. Pack the fried tikkis along with some mint chutney or tomato ketchup. Packing them in aluminium foil will help retain the crispiness for long. 

This is an easy and crispy finger food for kids. While potatoes will provide them the necessary carbs to stay active during the cloudy and gloomy monsoon days, veggies will provide with the necessary micronutrients and fibers.  

2. Methi parathas

Methi parathas are a common breakfast dish in many Indian households. Methi or fenugreek leaves are a rich source of Vitamin A, C, and K, which are essential nutrients to avoid infections. They are also a rich source of iron, magnesium and calcium. 

Methi parathas are made with nutrition-rich methi leaves, wheat flour, ajwain seeds (help in digestion), curd (excellent source of probiotic bacteria). It can be had with simple accompaniments like mixed veg pickles or curd raita, chutney or dal.

Methi parathas make an excellent lunch for kids during monsoon as they are freshly made and rich in nutrients that help fight common infections during monsoon. And the best part is that they are supremely delicious!

3. Lemon rice with fried peanuts

Lemon is a rich source of Vitamin C, which helps in building immunity against common cold and infections. So adding lemon generously in your kid’s diet during the monsoons is a great idea. Lemon rice is an easy-to-make and easy-to-pack dish, and it stays unspoiled for a long time. The major ingredients of this comfort food is rich (rich source of carbs), lemon juice, turmeric powder (excellent anti-inflammatory agent), peanuts (rich source of protein). It is a complete, balanced food. You can pair lemon rice with peanut chutney or yummy fryums (which kids absolutely adore). They also go well with appalams/pappadams but they can become soggy due to the humidity. You must ensure careful packing of pappadams (preferably in an airtight container) to ensure that they stay crispy until your child’s lunch break. 

4. Moong dal khichdi with desi ghee

Moong dal khichdi with a dash of desi ghee is not just a food during monsoons but it is an emotion in itself. It is a simple dish to prepare, so that your mornings are not rushed. It is also a very common dish in most Indian households. Khichdi is easily-digested food, which makes it ideal for children who suffer from mild illnesses during monsoons. It is also a superfood that helps prevent illnesses as it packs quite a punch with its nutritional values. It is a rich source of proteins, carbohydrates, amino acids, and good fats (courtesy, desi ghee). It becomes a complete food when it is paired with curd and desi ghee, amazing options for gut health, helping in digestion and easy absorption of energy.

5. Veg wraps in whole wheat rotis

Vegetables are the richest source of micronutrients like vitamins and minerals. Vegetables are also the best source for fibers, which is wonderful for removing waste and maintaining gut health. Thus, vegetables wrapped in whole wheat rotis are a wonderful lunch idea for kids during monsoon.

Whole wheat rotis provide the necessary carbohydrates – source for the much-needed energy- while vegetables provide the micronutrients required for the maintenance of bodily functions. You can build the wrap with your kid’s favourite veggies and also sneak in those veggies that are healthy but he/she doesn’t eat. For example, radish, onion, capsicum etc. Your kid can eat those veggies too when they are mixed with his/her favourite veggies (and of course with a generous spread of his/her favourite spread or cheese) paired with yummy ketchup or mint chutney. 

Try out these ideas and tell us how your kid relished the meals!