Summer in Pakistan is a whirlwind of activity. School is out, the sun is blazing, and the children are home, either bouncing off the walls, or melting into puddles on the couch. As parents, we juggle between keeping them energized, hydrated, and well-fed while resisting the temptation to just hand them a pack of chips and call it a day. But what if the secret to surviving (and thriving) this season is already sitting in your fridge?
Eggs and chicken; two humble, everyday ingredients that pack a serious nutritional punch. They are not just for special occasions or elaborate dinners; they are the unsung heroes of summer nutrition, especially for growing children. Protein is the key here. Unlike sugary treats or carb-heavy meals that leave them sluggish, protein fuels the body more effectively. It supports muscle development, strengthens immunity, and keeps energy levels steady throughout the day – reducing mid-afternoon meltdowns and boosting focus and playtime endurance. Research shows that high-quality protein sources, such as eggs and chicken, support cognitive development leading to better concentration and learning – even during school holidays.
Let us talk about eggs first. They are quick, versatile, and loaded with goodness: vitamin D for strong bones, B12 for brain function, and iron to keep energy up. A simple boiled egg with a sprinkle of salt can be a lifesaver on a busy morning. Or, if your little one is feeling fancy, try a fun “Egg in a Hole”- cut a circle out of a bread slice, toast it in a pan, crack an egg into the center, and cook until the yolk is just right. Serve with a side of sliced cucumbers for a balanced, kid-approved breakfast.
Chicken, on the other hand, is the ultimate summer food. It is light enough for hot weather, but filling enough to keep hunger at bay. A cool yogurt-marinated chicken wrap is perfect for picnics or snacking on the go. Just toss shredded chicken with yogurt, a pinch of cumin, and some chopped mint, then roll it up in a soft roti with lettuce and tomatoes. No fuss, no heavy spices, just fresh, tasty fuel. On those unbearable hot days, chilled chicken and pasta salad works wonders where you mix boiled pasta with diced chicken, corn, bell peppers, and a dollop of mayo or yogurt. It is refreshing, wholesome, and disappears quickly from the plate.
And let us not forget other protein-packed kitchen heroes, including lentils, beans, and chickpeas. These pantry staples are just as powerful when it comes to keeping us full and energized. Try chickpea or red beans chaat by tossing boiled chickpeas and beans with diced cucumbers, tomatoes, a squeeze of lemon, and a sprinkle of chaat masala for a zesty, protein-rich bite. Even something as simple as masoor dal stuffed in whole wheat rolls can be a fun, handheld meal. The best part? Lentils and chickpeas are gentle on the stomach, easy to digest in the heat, and packed with fiber to keep those little tummies happy.
In a country where summer means cricket matches in the park, endless cycles of hide-and-seek, and spontaneous dance parties in the living room, our children burn through energy like wildfire. Sweat, dehydration, and fatigue come with the territory-but protein-rich meals help them bounce back faster. And let us not forget: summer is prime growth time. Their bodies are stretching, their brains are soaking up new experiences, and their moods swing faster than the ceiling fan at full speed. Good food is not just about filling their stomachs; it is about giving them the building blocks to grow stronger, think sharper, and stay happier.
The beauty of eggs and chicken? They are relatively affordable, easy to find, and fit seamlessly into our everyday cooking. You do not need gourmet skills to make them exciting. A cheesy scrambled egg stuffed in a paratha becomes an adventure. Skewered grilled chicken pieces with a squeeze of lemon turn into comfort food for the young army. Even something as simple as egg-fried rice with leftover chicken can feel like a special treat when served in a colorful bowl.
There is a growing movement, led by initiatives like Right to Protein, reminding us that protein is not a luxury; it is a necessity, especially for children. It is not about overhauling meals but making smarter swaps: a chicken sandwich instead of instant noodles; a hard-boiled egg with chaat masala instead of a bag of crisps. Small changes, but they add up to big differences in energy, health, and even mood.
At the end of the day, what we want is simple; a summer where we make our children’s diet a mission so that they resume schools with best of mental and physical strength. Where they come home tired, but with glowing, happy faces. Meals should not be a battleground but they’re a way to show love, care, and prepare our children for the future.
So, the next time you are staring into the fridge, wondering what to cook, remember: eggs, chicken, lentils, and legumes are your allies. They’re local, they’re powerful, and they’re ready to make this summer your family’s best one yet.
After all, keeping children happy and energized does not require magic – just a little planning, a dash of creativity, and the timeless goodness of protein.
By- Nahyan Mirza
