Benefits Of Dry Fruits For Kids In Winters (10 Recipes Included)

Benefits Of Dry Fruits For Kids In Winters (10 Recipes Included)

The winter winds have started blowing. Although most of us love the winter season, this is also the time when we are more prone to catching cold and other infections. In order to protect kids from falling prey to infections, parents must strengthen their immunity by including certain foods in their diet which have a warming effect. Read thi.s article to find out the benefits of dry fruits for kids in winters.

Since times immemorial, our ancestors have been stressing about the benefits of dry fruits. My grandmother never used to make us leave the house without eating some soaked almonds every morning. In winters, she would play a general knowledge quiz with us and upon answering the questions correctly, we would get raisins, walnuts, and almonds as a reward.

Now I realize that it wasn’t just a quiz to improve our G.K. but to make us eat dry fruits since they make a healthy snack and help to generate heat in the body, which, in turn, helps to keep diseases and infections at bay. Dry fruits are packed with essential nutrients and are very beneficial for the body.

Also Read: 21 Weight Gain Foods for Babies

Benefits Of Dry Fruits For Kids In Winters

#1. Almonds


Image Source: Newhope

Commonly known as the ‘King of Dry Fruits’, almonds contain various essential fatty acids, proteins, and fiber. They also provide the Vitamin E, selenium, and zinc. Almonds improve the blood circulation of the body, improve the hemoglobin, and keep a check on cholesterol. The proteins present in almonds help in the optimum growth of the child and are considered to be very helpful in the brain development of kids. Most importantly, almonds are very filling. So eating a handful of almonds can prevent unnecessary snacking.

#2. Walnuts

Image Source: Organic facts

Walnuts are one of the healthiest nuts that you can give to your child in winters. Loaded with omega-3 fatty acids, walnuts help to lower the cholesterol levels of the body and also promote sleep. They also contain Vitamins B1, B2, B6, and folic acid along with calcium, iron, copper, manganese, magnesium, potassium, phosphorus, and zinc. Often termed as the ‘Brain Food’, they aid in the brain development of children.

#3. Pistachios


Image Source: pngimg


Pistachios contain lots of minerals including iron, calcium, potassium, magnesium, copper, and phosphorus. They also contain Vitamin E, carotenoids, antioxidants, zeaxanthin, and lutein. Pistachios help to protect children’s skin from the harmful UV rays of the sun.

#4. Cashew


Image Source: ivitality


Cashews help a great deal in keeping a check on blood sugar levels, blood pressure, and cholesterol. They help to keep the skin hydrated and thus prevent dryness of your child’s skin.

#5. Raisins

Image Source: bangalore fruits

Perhaps the favorite dry fruit of most kids, raisins are loaded with iron, copper, phosphorus, magnesium, potassium, and manganese. They contain natural sugar and are very helpful in maintaining healthy bones. Instead of a candy, just hand over a few raisins to your child. They will sweeten your child’s palate without causing him to be obese! Raisins also help to treat the constipation problem in kids.

Also Read: Read this before giving Curd to Kids in the winters

#6. Apricots


Image Source: jnkidds


An excellent source of iron, Vitamins A, B, C, and potassium. Apricots are one of the tastiest dry fruits and also do not contain any fats. In facts, 3 apricots a day can supply your child 50% of the daily Vitamin A requirements!

#7. Prunes


Image Source: medium

Prunes are the best natural source of iron and being natural, it gets absorbed by the body more readily. Packed with fiber, minerals, vitamins, Vitamin K, and beta-carotene, prunes regulate the bowel movement and promote the digestive health of children.

#8. Dates

Image Source: bangalore fruits


Dates contain natural sugars and essential nutrients including iron, calcium, sodium, magnesium, potassium, zinc, and phosphorus. They also contain Vitamins A, K, niacin, riboflavin, thiamin, and folate. They regulate the bowel movement, help in diarrhea, aid digestion, and promote respiratory health.

Also Read: Food Chart for 11 Months Baby

Overall Benefits of Dry Fruits

  • Due to the high level of iron in them, dry fruits help to prevent anemia.
  • They are an instant source of energy.
  • Contain probiotics which aid in digestion, provide relief from constipation.
  • Prevent DNA from damage.
  • Aid in brain development.
  • Beneficial for strong bones and good eyesight.

In fact, these are the healthiest snack that you can offer your kids. Being sundried, they have a long shelf-life and can be preserved for a long time. Give your child a handful of nuts every morning or put them in a small box, so that your child can munch on them on the way to school.

How to give Dry Fruits to Kids?

Most children love eating dry fruits as a snack, but you can also give dry fruits to your child in the form of some tasty recipes.

When Can you Introduce the Different types of Dry Fruits to Kids?

Dry fruits are hard and babies may find it difficult to chew and can also cause choking. However, you can give dry fruits powder to babies after 10 months of age. Once your child has the first set of teeth and is proficient in chewing foods, you may cut up the dry fruits into small pieces and give it to the baby.

10 Tasty and Healthy Dry Fruits Recipes for Kids

#1. Dry Fruit Laddoo

Image Source: hungry forever


  • 7 deseeded chopped dates
  • 3 dried chopped apricots
  • ½ cup chopped raisins
  • 7 cashewnuts
  • 15 almonds
  • 10 pistachios
  • ¼ tsp cardamom powder
  • 1 tablespoon ghee


  • Grind the raisins, apricots, and dates and keep aside.
  • Now grind the almonds, pistachios, and cashewnuts with cardamom powder.
  • Take a pan, add ghee and add the grounded dry fruits together.
  • Fry on a low flame for 2-3 minutes and turn off the heat.
  • Once the mixture is warm, make small balls out of it and serve one to your child every day.

#2. Porridge

Image Source: youtube


  • ¼ cup soaked peeled almonds
  • ¼ cup raisins
  • ¼ cup unsalted shelled pistachios
  • ¼ cup cashew nuts
  • 7-8 chopped dates
  • 2½ cup milk


  • Blend the dry fruits in a blender till you get a fine powder.
  • Now, boil milk in a pan and add the dry fruit powder to it.
  • Let it reduce to half the amount.
  • Allow it to cool a bit and serve to your child.
  • No need to add sugar.

Also Read: 10 Food Recipes for 1 to 2 years old kids

#3. Dry Fruit Halwa

Image Source: archana’s kitchen


  • 1 cup soaked peeled almonds
  • 1 cup soaked cashew nuts
  • ½ cup milk
  • ¼ th cup chopped raisins
  • ¼ th cup chopped dates
  • 4 strands saffron
  • 1 teaspoon ghee


  • Puree the dates and raisins in a blender.
  • Grind the cashewnuts and almonds and add milk to it.
  • Now cook this mixture in a pan till it becomes slightly golden.
  • Add dates and raisins, ghee and saffron and mix well.
  • Once you get a homogenous mixture that leaves the sides of the pan, turn off the flame.
  • Let the mixture cool down and cut it into any shape of your choice.

#4. Dry Fruit Milk

Image Source: youtube


  • ¼ cup soaked peeled almonds
  • ¼ cup raisins
  • ¼ cup unsalted shelled pistachios
  • ¼ cup cashew nuts
  • 7-8 chopped dates
  • 2 ½ cup milk


  • Dry roast the dry fruits except raisins and dates.
  • Once cool down, blend the dry fruits in a blender to have a fine powder.
  • Add milk into it.
  • Blend well and pour into a glass. Serve to your child hot!

#5. Ice Cream with Dried Fruit

Image Source: rutu ice cream


  • Any flavor ice cream one scoop
  • ¼ cup chopped walnuts
  • ¼ cup chopped raisins
  • ¼ cup chopped almonds
  • ¼ cup chopped cashewnuts


Just take the ice cream and top it with dry fruits. Kids love ice cream and they will love this dessert.

#6. Parantha

Image Source: pakwangali


  • ¼ cup almonds
  • 2 tablespoon pistachios
  • ¼ cup cashews
  • 2 tablespoons chopped raisins
  • 2 cups whole wheat flour
  • 2 tablespoon ghee
  • Water for dough


  • Mix the wheat flour with enough water to knead a dough.
  • Make small balls with the dough and roll it with a rolling pin.
  • Stuff the dough with dry fruits and roll out again.
  • Cook on a tava using ghee and allow it to become golden brown on both sides.
  • Serve to your child.

#7. Custard

Image Source: shrunil flavors


  • ¼ cup Custard powder
  • 2 ½ cup milk
  • ¼ cup chopped raisins
  • ¼ cup chopped almonds
  • ¼ cup chopped prunes
  • ¼ cup chopped walnuts


  • Mix custard powder with ¼ cup milk till you have a smooth paste.
  • Take a saucepan and add the custard mixture along with the remaining milk on medium flame. Keep stirring continuously.
  • When it boils and reduces, simmer for a minute. Turn off the gas.
  • Add all the dry fruits.
  • Allow it to cool and serve to the child.

#8. Rice

Image Source: tastefoodblog


  • 3 cups rice (soaked)
  • 4 cups water
  • ½ cup raisins
  • ½ cup shelled unsalted chopped pistachios
  • ½ cup dried chopped apricots
  • ½ cup dried cranberries
  • Few strands of kesar
  • ½ tsp ground cardamom
  • 1 tablespoon ghee


  • Take a small frying pan and saute the dry fruits in ghee along with cardamom powder.
  • Wash and soak the rice for 10 minutes. Put it in the pressure cooker with water and kesar and pressure cook till you get one whistle.
  • Turn off the gas and allow the pressure to release.
  • Open the cooker, mix all the dry fruits with rice and cover for 10 minutes.
  • Serve to your child.

#9. Cake

Image Source: poleznite


  • 1½ cup refined wheat flour
  • ¾ cup powdered sugar
  • ¾ cup milk
  • ¾ cup butter
  • ½ cup finely chopped raisins
  • ½ cup almonds
  • ½ cup finely chopped walnuts
  • ½ cup finely chopped cashew nuts
  • 1 tsp baking powder
  • ½ cup condensed milk
  • ½ tsp baking soda


  • Remove the stalk of the raisins.
  • Mix baking soda, refined wheat flour and baking powder and sieve it.
  • Take a pan and melt butter in it. Allow it to cool.
  • Mix powdered sugar and condensed milk with butter in a big bowl. Whisk well.
  • Add half of the milk to this mixture and mix. Now add half of the refined wheat flour mixture in this and mix well.
  • Add the remaining milk and flour mixture.
  • Add all the chopped dry fruits and mix well.
  • Preheat oven at 180 degrees Celsius.
  • Grease the container with ghee and add the batter.
  • Place the container in the oven for 25 minutes.
  • Check with a knife once. If it comes out wet, bake for 10-15 minutes more.
  • Remove from oven. Allow it to cool. Cut into pieces and serve to your child.

#10. Salad

Image Source: adasmarket


  • ¾ th cup raisins
  • ½ cup dried dates
  • ½ cup dried and chopped prunes
  • ½ cup dried and chopped apricots
  • 2 tablespoons chopped walnuts
  • 100 gms chopped blanched beans
  • 100 gms peeled, chopped and blanched carrots
  • 100 gms boiled sweet corn
  • 100 gms chopped blanched bell peppers
  • Salt to taste
  • 1 tsp lemon juice
  • 1 tablespoon olive oil
  • Oregano seasoning
  • ¼ tsp chaat masala


Just mix all the ingredients and refrigerate for half an hour before serving.

Also Read: 7 Best (& Proven) Home Remedies to Treat Low Iron in Kids

Dry Fruit Allergies

When giving any dry fruit to your child for the first time, be alert and watch out for any food allergies. Sulfites present in various dry fruits – dates, prunes, and raisins, can be a cause of an allergic reaction in many children. Sulfites such as sulphur dioxide are used to preserve dried fruits. You need to be alert as the reaction may occur only after your child has completely eaten the dry fruit. If you see any allergic reaction, discontinue the dry fruit immediately and consult a doctor. 

We hope that this article about benefits of dry fruits for kids in winters will be helpful to you.

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