Winter soup and broth recipe for the little ones

Legumes are ideal to consume during this period as they are low in fat and rich in fiber and minerals, as well as containing a protein of high biological value, especially when combined with cereals.

Now, it is interesting to ask whether children really need to change their diet or What can’t be missing from your dishes when it’s cold?

We can therefore think that it is true that the lack of sun and less physical activity are linked to less energy. Children can be tired at the end of the day, both physically and mentally – it can be more difficult for them to get up in the morning and focus during the day. Sleeping well and eating well are essential to help you do well in school, in extracurricular activities and in sports.

In accordance with the above, we must take into account that in the cold season, fruits and vegetables, the main sources of vitamins, can be scarce and we must take this lack into account when we think of putting them in the children’s table.

Returning to the idea of ​​calorie dishes, these are a good resource for fighting the autumn cold, as long as they keep the nutrients. So much so, then, that soups and stews position themselves as viable options, as soup also hydrates, making it a great option. In this sense, and as regards hydration, in autumn – winter the sensation of thirst is less, but The body still needs water for its proper functioning, this has always been the drink par excellence.

In the case of natural fruit juices, they are also a recommended option, as in addition to hydrating, they provide vitamins and minerals but in a moderate way to avoid excess sugars. It is always best to eat whole fruit and what you should always avoid are sugary drinks.

Other foods rich in healthy fats such as fish that also contain essential fatty acids, such as omega 3, which are of great benefit to the body, are foods that help children fight colds. Low iron intake is linked to cold hands and feet, so lean meats as well as other iron-rich foods (spinach or broccoli, for example) are very important on the winter menu.


Eating healthy foods in the winter in warm preparations will help us maintain good health without gaining weight.


At breakfast time, and to conserve the heat that the body accumulates during the night’s rest, a cup of hot milk is a classic breakfast to warm up, as well as providing calcium, essential to ensure the growth of our little ones. Fruits such as oranges and tangerines, which are rich in vitamins and antioxidants, protect cells, while bananas are rich in B vitamins and magnesium, which lead to a healthy diet in cold weather like the current one.

Let us also remember that low temperatures increase the desire to eat hot food. So let’s think about cooking autumn – winter meals at home, together with the little ones, a fact that will make you taste delicious dishes, thus avoiding junk food, while fighting the cold, which in this period comes to stay for several months. we.


If we talk about low temperatures, how to avoid the classic vegetable soup with noodles that the little ones love to see this pairing of lowercase letters and vegetables, accompanied by a rich broth that turns everything into soup! This preparation, in addition to being very easy and tasty, allows any vegetables we have at home.

For its preparation it is necessary to take into account the cooking times of the vegetables which, cut into small pieces, will be the same for all. Another aspect to consider is that the proportions between the broth and the noodles can vary according to taste, taking into account whether we like the vegetable soup at home more or less thick.


  • 1 ¼ liter of water
  • 100 g of noodles for soup
  • 1/2 leek
  • 6 green beans
  • 2 medium carrots
  • ¼ of red pepper
  • 3 chard leaves and their leaves
  • 2 courgettes
  • Celery leaves to taste
  • ground black pepper to taste
  • oregano to taste
  • ½ onion
  • 1 can of peas
  • 50 ml of olive oil


To prepare the soup, we proceed as follows: wash and cut the vegetables into small pieces. When we have the vegetables ready, we put a saucepan with 50 ml of olive oil on the stove, add them to the saucepan together with the peas and sauté. Then add the hot water, ground black pepper and oregano. Here is who chooses to salt to taste, it’s time to do it.

Cook for about 15-20 minutes. When the vegetables are ready, (let’s try that they are tender first), add the letters and boil them for about 4 or 5 minutes, bearing in mind that, being very small, the noodles cook quickly. After this time, we remove the soup from the heat and serve it hot!

Childhood Obesity Specialist.