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Kids Menu for October 2020.Cdr

Kids Menu for October 2020.Cdr

OCTOBER – 2020 (INDIAN MENU

WEEK - 1

Week Lunch Dinner

Vermicelli with added vegetables Masala onion with ginger Broccoli soup+/chicken Monday and sprouts/scrambled eggs+choice of pickle+/rice+Lobia curry/egg curry+Lauki tikka+Oats khichdi/daliya khichdi. coconut / . sabzi.

Mix salad+roti/jeera Sweet potato soup/salad+masala /roti Oats sattu chilla with grated rice+cauliflower/cabbage +Arhar with grated vegetables and Tuesday vegetables+mint chutney. tomato /chicken . paneer/mushrooms+choice of chutney.

Punjabi aloo dal +A2 curd with a Green salad+black +choice of Stir fry broccoli, corn, peas with salt and Wednesday dash of jeera powder. roti/ajwain paratha+onion . pepper+masala brinjal and vegetable pulao.

Cucumber salad+khichdi+pumpkin Tomato soup+Mumbai masala of Thursday Besan/mix flour +garlic curd dip. curry/mushroom curry. /gluten free +cilantro dip

Homemade made with Almond/raw +bhindi masala/egg salad+paneer/chicken wrap with mint Friday banana/ flour+drizzle of raw honey. masala+steamed rice/methi dal paratha. curd dressing.

Cucumber salad with green mint Homemade made A2 Paneer tikka Mix vegetable stew+choice of neer Saturday chutney+masoor dal tadka/fish coconut sandwich/egg sandwich+avocado mint dip. dosa//egg bhurji soda. curry+chapathi+fresh turmeric ginger pickle.

Spinach pav (Assorted boiled and mashed Idly+drumstick +coconut chutney/egg burji vegetables with spinach and cooked with mild Indian Sunday Spring onion raita+chicken/paneer . dosa+choice of chutney. garam masala)/chicken keema bhaji+choice of gluten free pav.

WEEK -2

Multigrain radish stuffed paratha/egg Pumpkin soup/clear chicken soup+mix lentil Monday Beetroot salad+ masala+steamed roll+curd with added flax powder. vegetable khichdi. rice+carrot raita.

Overnight soaked oats+choice of seeds and Green salad+ridge gourd curry+punjabi Lentil soup+sattu methi bhakri+tomato Tuesday nuts to garnish+drizzle of peanut butter. with vegetables+rice/roti. curry.

Tomato onion salad+palak Onion corn poha+steamed sprouts/boiled paneer/mushroom peas curry+yellow Clear soup/egg drop soup+one pot palak Wednesday egg. moong dal tadka+roti. paneer rice.

Chilly garlic mushroom tikka/chicken Paneer moong chila/egg chila+garlic Raw papaya salad+sabut moong dal Thursday tikka+millet khichdi with masoor dal and chutney. tadka/egg masala+roti/rice+masala chaas. vegetables.

Green salad+lauki dal curry/chicken kofta Kulith soup+egg pulao/mix vegetable corn Friday Coriander tomato peas upma pan-fried curry+steamed rice+curd. pulao. eggs.

Grilled sandwich with mushrooms/eggs, Chicken /paneer kebabs+spinach roti Fresh carrot pickle+dry peas paneer assorted vegetables with a spread of mint wraps with stuffed vegetables and Saturday capsicum curry/fish fry+Arhar dal garlic dip. dressing. tadka+roti/rice.

Moong dal savoury Indian style home made paneer in garlic /fish fry+corn Sunday Sliced onion salad+mix vegetable pulao/egg /waffles+coriander. and peas rice/corn and peas paratha. pulao+curd with jeera powder. WEEK - 3

Week Breakfast Lunch Dinner

Sprouts +sweet potatoes cutlets+white Monday Multigrain masala thepla+choice of home made dips. Kachumber salad+mint chutney+paneer peas curry garnished with home made bhurji/egg bhurji+paratha. tamarind, coriander chutney.

Pumpkin drumstick sambar/+Beetroot Tuesday Mint curd+palak curry/chicken curry+masala Mix lentil adai/egg dosa+pumpkin seeds chutney. /Appe+tomato chutney. koki (onion roti)+chana dal tadka.

Carrot poriyal+steamed rice+drumstick Cucumber sesame salad+Pindi chole+Ajwain Wednesday Poha cereal porridge/savoury protein poha with sambar+stir fry bitter gourd with grated onion roti. added sprouts/mushrooms. coconut.

Steamed moong sprouts salad+cauliflower Sweet potato paratha/egg bhurji paratha+garlic Mushroom soup+paneer bhurji/egg bhurji Thursday potato dry preparation/fish curry+missi roti tomato chutney. roti wraps. (mix flour roti )+curd.

Mix kachumber salad+baby corn masala/mushroom peas dry Oats moong dal chilla/oats egg Friday Oats /millet pongal+sambar/chutney as per masala+coconut rice/tomato rice with added chilla+coriander+vegetable stew. choice. chana dal tadka.

Beetroot salad+gobhi paratha+whole moong Palak dal tadka/palak /chicken Saturday Palak dal paratha/palak egg paratha+choice of dal tadka/boiled egg curry+masala dhansak+choice of ajwain roti. homemade made dips/yoghurt. chaas/buttermilk.

Indian vegetable masala omelette/masala egg Sweet corn vegetable soup with sattu+choice Cucumber raita+special Hyderabadi Sunday omelette+homemade . of grilled paneer/chicken sandwich+fresh paneer/chicken biryani+sliced cucumber mint chutney.

WEEK - 4

Carrot ginger pickle+potato capsicum Fresh salad+Amritsar stuffed Monday Dosa/uttapam with pureed spinach and grated curry+garlic dal+roti/rice. with dal+Aloo methi sabzi/Amritsari fish vegetables and chutney/podi. curry.

Stuffed masala paratha with sweet potato and sprouts Cabbage stir fry+lobia curry+roti/steamed Sattu peas soup+cauliflower dal curry+millet Tuesday filling+curd. rice. upma/Amaranth upma.

Shredded vegetables salad+mix veg paneer Lentil garlic rasam/bottle gourd pumpkin Wednesday Sattu flour pancakes+peanut butter/homemade curry/chicken curry with whole soup+Gujarathi dal+Methi ragi paratha. nutella. spices+triangle roti/paratha.

Baingan bharta+Bajra roti/khichdi+vegan Thursday Ragi sheera/Ragi rava upma+coconut roasted chana Masala mint buttermilk/chaas+cluster beans Kadhi with vegetables. dal chutney. stir fry+split black dal+jeera roti/rice.

Fresh spices of carrot, tomato, Dry mushroom/chicken/stir fry/pumpkin Moong dal dosa/moong dal appe+mint Friday cucumber+mushroom tikka masala+spinach sesame seeds stir fry+chana pulao/rajma chutney. dal+jeera rice. pulao.

Beetroot poriyal+steamed rice/tamarind Saturday Spinach/beetroot /paratha+kala chana dry curry. Fresh tomato basil soup+mix vegetable dal rice+lentil garlic rasam. paratha+tomato garlic chutney.

Rainbow paneer cutlet/egg cutlet sandwich made of Sunday Choice of salad+/chicken kofta Paneer biryani/chicken biryani/egg biryani+raita. gluten free/sourdough bread. curry+dal paratha/peas pulao. OCTOBER – 2020 (INTERNATIONAL MENU)

WEEK - 1

Week Breakfast Lunch Dinner

Overnight soaked oat chia pudding with Gluten free salad with avocado lime Monday soaked nuts and seeds+boiled egg/steamed Vegetable stew/chicken stew+gluten free dressing+broccoli cottage cheese sprouts. quesadilla+beans salad+tahini dressing. rice/chicken rice.

Thai sweet potato curry+sprouts rice/chicken Sweet potato + Avocado rice and raw banana flour Tuesday rice with added vegetables and coconut wraps/chicken wraps with gluten free tortilla crepes+poached eggs/mushrooms. milk. and tahini spread.

One pot chicken broccoli rice with added corn and peas/one pot cottage cheese rice Beans stew+lentil zucchini pasta+pesto Wednesday Crispy pancakes (sweet or savory) with with herbs and seasoning plus added corn sauce dressing. eggs+drizzle of honey. and peas.

Parsi style omelette with chickpea flour and Herbed mexican bell pepper rice+ Clear soup/clear chicken soup+baked rice Thursday grated vegetables+mint dip sauce with added beans and peas. chicken casserole/baked rice beans casserole.

Burmese khow suey soup+rice with added Sweet potato hash brown+baked beans on Vegetable rice dumplings with Friday garlic chicken/mushrooms and assorted gluten free . sprouts/chicken dumplings+mix vegetables vegetables. buckwheat noodles.

Hot and sour vegetables with Italian lentil pasta soup+cauliflower base with Scrambled eggs/sprouts stir fry+Rice Saturday chicken/cottage cheese+vegetable rice grilled cottage cheese/grilled chicken with assorted crepes+. noodles. vegetables garnished with vegan cheese.

Chickpea spiced curry+spinach tahini Almond flour cinnamon rolls+vegan cream Spring onions soup+zucchini rice vegetable wraps/spinach broccoli herbed Sunday topping/persian vegetable egg omelette with noodle+homemade cauliflower mustard rice added almond flour. sauce dressing.

WEEK - 2

Basil tomato soup+grilled chicken/grilled Gluten free +almond milk cacao Miso soup+mushrooms fried rice/stir fish paneer in mustard sauce stuffed in gluten Monday chia pudding. fried rice+lentil stew. free burger buns.

Tomato, zucchini basil salad+one pot Macaroni vegetable soup+homemade mexican rice with chickpeas/kidney buckwheat nachos with beans and salsa Tuesday Buckwheat lentil flour waffles+honey+boiled beans/marinated chicken+added herbed dressing. egg/mushroom fry. seasonings.

Steamed asparagus and broccoli Clear soup+fish fry/mushroom fry/sweet Fresh avocado egg/cottage cheese sandwich Wednesday salad+burnt garlic rice/buckwheat potatoes fry+baked millet rice with of sourdough bread+saute beans, peas. noodles+fish curry/egg curry/lentil curry. vegetables and vegan cheese sauce garnish.

Bok choy stir fry salad with sesame seeds Pumpkin soup+gluten free lentil Savoury oatmeal with egg scrambled+boiled dressing+hot and sour rice with cottage Thursday pasta/spaghetti aglio olio with grilled vegetables with a dash of pepper. cheese/chicken, spring onions, bell pepper vegetables, sprouts/scrambled eggs. marination.

Thai curry in red paste+spinach tortilla+lentil vegetable stew with mushrooms and Friday Spinach soup+traditional with Egg muffins/lentil muffins+guacamole. assorted vegetables. chicken/beans, peas and corn.

Eggplant curry in coconut milk+egg Healthy momos with sprouts filling+baked Saturday Spinach and cottage cheese omelette of rice rice/chicken herbed rice/one pot rice with tomato parsley rice+boiled egg curry/beans curry. flour+yoghurt dip. vegetables and boiled chickpeas.

Healthy Rice with assorted Three beans soup+gluten free thin based Scrambled egg/scrambled cottage vegetables, beans/chicken and cottage tortilla pizza+loads of fresh vegetable Sunday cheese+cold . cheese+avocado slices+homemade harissa topping with added chicken/cottage cheese, sauce to garnish. sprouts and vegan ricotta. WEEK - 3

Week Breakfast Lunch Dinner

Buckwheat/amaranth porridge+added nuts Roasted broccoli, bell pepper soup+rice Chickpea salad+millet cakes with spinach, carrots, Monday and seeds+dates. spaghetti with homemade tomato sauce and beans+sweet potato stew. grilled mushrooms/chicken..

Pumpkin soup+spinach enchiladas/chicken Tuesday Vegan carrot waffles with buckwheat Vegetable coconut curry+cilantro lime rice+hummus enchiladas+pesto sauce. flour+coconut cream dressing+poached eggs. dip.

Mushroom tomato pancakes made of gluten Cold cucumber soup+layered mexican rice Wednesday free flour+sliced avocado with grounded Kimchi salad+cauliflower rice+baked stuffed with beans/chicken+marinara vegetables pepper. potatoes with beans and salsa. sauce+vegan cheese.

Gluten free vegetable fajita+mushroom, beans and bell pepper, avocado garlic dressing+pickled Broccoli and peas soup+creamy Thursday Gluten free bao buns+egg filling/sprouts jalapenos and homemade salsa. chicken/lentil pasta with sundried tomatoes. filling.

Baked corn and avocado salad/chicken Chickpea soup+paneer and assorted Friday salad+spinach herbed beans ricotta cheese rice with vegetables/chicken/egg shawarma wraps Pumpkin egg pancakes+avocado dip. parsley dressing. with rice flour.

Ratatouille with garlic, herbs, zucchini, eggplant and Baked gluten free quiche with egg and vegan tomato sauce cooked along with Baby corn soup+vegetable sprouts chow Saturday cream filling. beans/chicken+steamed rice/tortilla. mein/buckwheat noodles.

Clear chicken soup/mushroom Overnight soaked almond milk Pumpkin lentil curry/fish stew+steamed soup+Mediterranean hummus bowls with Sunday porridge+topped chia and pumpkin seeds. rice+coconut curry with mixed vegetables. choice of beans, cottage cheese+red pepper salsa sauce.

WEEK - 4

Homemade harissa paste sandwich of gluten Stir fry Asian vegetables with ginger, garlic Thai green curry with eggplant free/sourdough bread+stuffed spinach and Monday sauce+Asian chicken/bean sprouts broccoli rice bowl plant/chicken+coconut lentil rice with egg dressing. with sesame seeds dressing. lemongrass and basil.

Frittata made of buckwheat flour and Pumpkin soup Instant pot mexican rice with eggs+roasted bell pepper and broccoli Tuesday Cow pea curry+choice of egg/assorted corn, broccoli boiled beans/egg/chicken , tomato salsa, garnish. pad thai noodles. jalapeno and herb dressing.

Horse gram ginger sauce with coconut gravy+Korean Homemade chilli chicken/chilli rice with egg scrambled with assorted vegetables, mushroom+fried rice/rice noodles with Wednesday Almond milk avocado smoothie with topped spinach, bean sprouts, red pepper sauce. assorted vegetables. pumpkin seeds+boiled eg.g

Ginger, chicken/mushroom and rice soup+baked Lentil, carrot soup+millet with Fluffy almond flour pumpkin pancakes+vegan Thursday tortilla asparagus, green beans wrap with mustard black beans/chicken+cucumber parsley yoghurt with cinnamon powder. dressing. lemon dressing with peppercorns

Minestrone soup+healthy bolognese with mixed Friday Roasted sweet potato+french sourdough chicken/mushroom, assorted vegetables, rosemary, Ginger cilantro lentil stew+Arrabbiata sauce toast+steamed sprouts+avocado dip. thyme dressing served with quinoa spaghetti. in zucchini noodles.

Hot and sour vegetables soup+pan fried Coconut chicken curry/coconut curry with sprouts chicken/cottage cheese pizza with gluten Saturday Spinach mushroom roti+herbed pesto sauce. and beans+Italian rice with spinach and roasted bell free base/cauliflower base and ricotta pepper. homemade.

Broccoli, zucchini, baby corn fry+gluten free Grilled chicken gluten free bread wraps with Baked beans on toast+stir fry Sunday chicken/paneer pizza with hummus sauce and hummus sauce/vegetables hummus and vegetables+homemade salsa assorted vegetables topping. beans wraps of gluten free flatbread/tortilla. Stay tuned for the November menu as we plan to roll it out in the last week of October!

You will find the monthly menus on our website or you can leave your email address in the contact us or blog comment section of our website (www.lukecoutinho.com) and we will email it to you.

Note : Ÿ The menu is designed in a balanced way. Ÿ Preferable oils to cook: cold-pressed coconut oil, peanut oil, sesame oil, wood pressed mustard oil and ghee. Ÿ Avoid all kinds of refined oils. Ÿ Extra virgin olive oil is suited for raw consumption only, like on , soups. Ÿ Prefer chemical-free, local and fresh vegetables and fruits, however, peas can be frozen and herbs can be dried. Ÿ Quantity can be as per kids’ appetite, requirements and lifestyle. Ÿ School going children, who are 3 years old and above can make use of this menu plan. (nursery to 10th grade) Ÿ For recipes, please visit our recipe corner: https://lukecoutinho.com/blog/category/recipe-corner/ Ÿ If there is any specific recipe you would like to receive from the menu, please type in your request in the comment section and our Planning Expert will help you out.

Disclaimer: This is a general menu plan and does not address any medical condition. If your child has a medical condition or is taking medications, it is necessary to seek professional help and get a nutrition plan personalized to his/her case.

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