FOOD

Top 5 Iron and Protein Rich Healthy Recipes

We all Knows Health is Wealth! and to have a healthy lifestyle you need to consume a good amount of protein and Iron.

These following Top 5 Iron and Protein Rich Healthy Recipes will help you to maintain the amount of iron and protein in your body.

Recipe No 1.

Warm Beetroot, Apple, Coconut Fudge.

INGREDIENTS:

  • 1 medium-sized beetroot grated
  • 1 medium-sized apple grated
  • ½ coconut grated
  •  2 tsp ghee
  • 1tsp elaichi powder
  • ½ cup powdered sugar
  • Crushed dry fruits  for garnishing

METHOD:

Take a pan, add 2 tsp ghee in it and keep on low flame. Then add grated beetroot, grated apple, and grated coconuts, after few minutes add elaichi powder and allow it to cook. When the ghee starts separating, add sugar powder and allow it to cook till it becomes bit crunchy.

Take a serving dish, (if available can take moulds of different shapes to make a fudge mountain) in that dish put the ready yummy fudge and garnish it with dry fruits and serve hot.

TIP:

Beetroot acts as blood purifier and natural detoxifier for the human body. It is also rich in folic acid that is essential for regular tissue growth. Also, folic acid is crucial for the development of infant’s spinal cord during the first trimester. The vitamin c in apple are rich in antioxidants, nutrients, and dietary fiber. It boosts your body’s resistance to infection.

Recipe No 2.

Lotus Stem Dry Sabji

 INGREDIENTS:

  • 1 medium size lotus stem(kamal kakdi)
  • 3-4 tsp gram flour(Besan)
  • Ghee 2 tbsp
  • Asafoetida(Hing) a pinch
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 tsp red chili and garam masala powder
  • Salt to taste
  • ½ tsp dry mango powder
  • Fresh coriander leaves to garnish

METHOD:

Peel and diagonally cut the lotus stem. Heat some water in a pan, lotus stem to it and allow it to boil.  For about  10mins on low flame.  Heat ghee in a pan, add gram flour(besan) and roast it for few minutes till it turns little golden brown. Strain the lotus stem in a bowl reserving  the remaining water.

Add hing, cumin seeds, coriander powder,  red chili and garam masala powder one by one and also salt and mix it little.

Then add boiled lotus stems, mix it well and cook it for a while. Add some of the reserved water and dry mango powder and allow it to cook for 5 more minutes. Add coriander leaves at the end while serving.

TIP:

Lotus stem looks like a chain like a fence when sliced due to the holes inside the root and tastes similar to coconut but is crunchy like raw potato. It is high in some essential nutrients like vitamin c and potassium.

It helps in healing wounds and making new cells if consumed by children and pregnant ladies. The vitamins in it give energy, keeping your hair, skin, liver, and eyes healthy.

Recipe No 3.

Flax Seeds Raita

INGREDIENTS:

  • 1 cup grated bottle gourd
  • 1 cup grated pumpkin
  •  1 cup low-fat curd
  • ½ cup finely chopped mint leaves
  • ½ tsp roasted jeera
  • ½ tsp black salt
  • 2 tbsp roasted and coarsely ground flax seeds

METHOD:

Combine the grated bottle gourd and pumpkin with one cup of water. Cover and cook it on a medium flame for 5mins. Remove it from the flame and allow it to cool.  Combine all the ingredients including the cooked pumpkin and bottle gourd in a deep bowl. Refrigerate for one hour and serve chilled

TIP:

Flax seeds are enriched with fiber, protein, magnesium, calcium, phosphorus and other basic nutrients which are essential for growth in one’s body. Flax seeds are great for women’s health, regular consumption may help reduce menopausal symptoms and helps tackles irregular periods problem.

Recipe No 4.

Vitamin Rich Khichdi

 

INGREDIENTS:

  • ¾ cup broken wheat (dalia)
  • ¼ cup sprouted moong (can use soaked normal moong as well)
  • 1 and ½ tsp oil
  • 2 cloves
  • 1 stick dalchini
  • 2 elaichi(optional)
  • 1 bay leaf
  • 2 tsp ginger/garlic paste
  • 1 tsp green chili paste
  • ¼ cup chopped onions
  • ½ cup peas
  •  ¼ cup chopped tomatoes
  • 2 tbsp dahi
  • Salt to taste
  • ½ tsp turmeric powder
  • 2 tsp garam masala powder
  • 1 tsp oil
  • ½ cup low fat paneer cubes
  • Black pepper powder ½ tsp

 

METHOD:

In a pressure cooker add oil, then add cloves, dalchini, bay leaf and elaichi. Then add ginger/garlic paste, green chili paste and sauté it, then add onion and allow it to fry. Then add the washed and drained broken wheat(dalia) and sauté well.

Then add peas,  sprouted moong and chopped tomatoes. Add dahi, turmeric powder, salt and garam masala powder one by one.

Sauté it well and then add 1 and ½ cup water, close the pressure cooker lid and allow it to cook for 3 whistles.

Allow the cooker to cool down and then check whether the dalia is properly cooked or not, if not cooked fully add ½ cup of hot water to it and keep it again on flame for 1 whistle.

Temper the paneer cubes in a pan with a small amount of oil, salt, and black pepper powder. Take the ready dalia in a bowl and while serving to add the ready paneer cubes. Garnish it with coriander leaves.

TIP:

The vegetables used in this recipe gives the vitamins, paneer and moong sprouts give proteins and the masala’s and curd used in this recipe gives calcium.

Recipe No 5.

Methi, Palak and Besan Muthia

INGREDIENTS:

  • ½ cup chopped  methi  leaves(fenugreek) and ½ cup chopped  spinach(palak)  leaves
  • ¾ cup besan
  • ½ cup whole wheat flour(gehun ka atta)
  • 1 tsp chili powder
  • ½ tsp turmeric powder
  • 2 tsp sugar
  • 2 tsp oil
  • 2  tbsp finely chopped coriander leaves
  • Salt to taste
  • 1 tsp oil for tempering
  • 1 tsp sesame seeds(til)
  • 1 tsp Hing
  • 2 chopped green chilies
  • 1 tsp mustard seeds

METHOD:

Combine the chopped palak and methi leaves and add whole wheat flour, chili powder, turmeric powder, sugar,  oil,  coriander powder and salt in a deep bowl, mix it well and knead a soft dough using enough water. Divide the dough into equal portions and shape each portion into a cylindrical roll.

Arrange the rolls on a greased sieve and steam in the steamer for 10mins. Remove and keep aside to cool it for  10mins. Cut each roll into slices and keep aside. For tempering, heat the oil in a pan, add mustard and sesame seeds, hing and chopped green chilies.

Then add the sliced muthia and mix it well. Keep it in flame for 5 to 10mins, stirring occasionally. Serve immediately with ketchup or green chutney.

TIP:

The green leafy vegetables are a great source of iron and folic acid, which are must nutrients for mothers to  be. The combination of leafy vegetables with besan muthia is a tasty and healthy snack which helps to boost iron and protein intake of body and also helps to build up the hemoglobin level.

1 Comment

  1. Nehal

    Delicious recipes. Would definitely love to try them out. Thanks for sharing.

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