Recipes

Nutritious Recipes – Heal through Food

  A well-balanced diet provides all the nutrients that are required for the growth and repair of the body. A healthy diet has all the nutrients like carbohydrates, proteins, fats, vitamins, minerals which help in staying strong and also boost the immunity. Along with a healthy diet, a balanced diet helps in maintaining weight. The best way to stay healthy is to heal through food. Quick nutritious recipes make it easy to follow a balanced and healthy diet.

Pumpkin Soup

via-instructables.org
  • Pumpkins are one of the best sources of beta-carotene, which is a powerful antioxidant.
  • Pumpkins are good for the heart.
  • Good source of fiber.
  • It contains numerous antioxidants, Vitamin C and Vitamin E.

Serves: 3-4

Ingredients

  • Red pumpkin sliced – 250 gm.
  • Onion sliced – 1 medium
  • Cloves – 2-3 no.
  • a small piece of ginger
  • Coconut milk – 1 cup
  • Oil – 5 Tsp
  • Water – 1 cup
  • Salt, roasted cumin powder and black salt as per taste

Method

  1. Wash and remove the skin of pumpkin. Slice it.
  2. Peel the onion and slice it.
  3. Add oil in a cooking-pot (kadhaai), add the cloves, saute for a minute.
  4. Add onion and saute for a bit.
  5. Now add pumpkin slices and cook well.
  6. Allow to cool. Grind it in a mixer. Add 1 cup of water.
  7. Transfer it into a cooking-pot and boil the same.
  8. Add roasted cumin powder, black salt, and the coconut milk.
  9. Mix well, shut down the flame and then take the pot down. Do not boil after adding coconut milk.

 

Methi Sprouts Soup 

via-newwomanIndia.org
  • Fenugreek seeds are a rich source of protein and dietary fiber.
  • It is high in Vitamin B, minerals like Manganese, Iron.
  • It helps in digestion.

Serves: 2

Ingredients

  • Methi Sprouts – 1 handful
  • Ripe red tomato – 1
  • Salt
  • Black salt, Black pepper powder, Roasted cumin powder
  • Lime juice – as per your taste

For garnishing little pudina/coriander leaves, methi sprouts can be used.

Method

1. Take a saucepan, add half a cup of water and add the methi sprouts. Cook for 5 minutes.
2. Now boil water in other sauce pan. Put tomatoes in it, cover and keep for 5 minutes.
3. After 5 minutes, take out the tomatoes and run through cold water.
4. Remove the skin and chop them. Blend to a smooth puree. Make a puree of the sprouts.
5. Mix the tomato and sprouts puree. Boil it for 5 minutes.
6. Add the seasoning and boil for one minute, except lime juice.
7. Switch off. Stir in the lime juice.
8. Transfer to a soup bowl. Garnish with pudina/coriander/sprouts. Serve the soup hot.

 

Broccoli Paratha

via-simpleIndianrecipes.org
  • Broccoli is low in calories.
  • It is rich in essential vitamins and minerals.
  • It is rich in fiber, helps in weight loss.

Serves – 3

Ingredients

  • Whole Wheat flour – 2 cups
  • Broccoli – 1/2 crown
  • Onion – 1/2 (minced – optional)
  • Garlic – 1 clove
  • Green chillies – 2
  • Garam masala – a pinch
  • Turmeric powder – a pinch
  • Carrom seeds (Ajwain) – 1/2 tsp
  • Salt – to taste

Method

  1. Wash the broccoli and cut into florets.
  2. Bring some water to boil and add app. 10 florets to it with some salt.
  3. After 2 minutes remove the florets
  4. Grind it into a fine paste with turmeric powder, green chilies, garlic and garam masala.
  5. In a mixing bowl add wheat flour, the ground mixture, some minced onions, carrom seeds and salt.
  6. Knead it into a dough and make parathas. Serve hot.

Asparagus – Broccoli Stir Fry   

via-adukalavishesham.org
  • Asparagus helps to improve digestive health as it is high in fiber.
  • Helps in lowering blood pressure.
  • Easy to add to your diet.

Ingredients

  • Asparagus – 500 gm
  • Broccoli florets – 1/2 cup
  • Pepper – 1 Tsp
  • Salt – 1 Tsp
  • Garam Masala – 1/2 tsp
  • Shallot Onion – 1 (finely chopped)
  • Ginger garlic paste – 1 tbsp
  • Oil – 2 tbsp
  • Lemon Juice – from 1 lemon

Method

  1. Break the woody ends of the asparagus (from the bottom) and discard.
  2. Next, cut it into pieces of 1 inch in size.
  3. In a small bowl, add pepper, garam masala, salt, ginger garlic paste and little oil together.
  4. Add the broccoli florets and asparagus pieces to this bowl and toss well so that the masala covers the veggies aptly.
  5. In a large skillet, heat the oil. Add a chopped onion and fry for 2 minutes.
  6. Add the veggies and stir-fry on medium-high flame for 5 minutes.
  7. Switch off the flame.
  8. Add the lemon juice and toss.
  9. Broccoli asparagus stir fry is ready to be served.

 

Mix rice salad   

via-justalittlebitofbacon.com
  • Rice is a crop grown all over the world and is easily available.
  • There are different types of rice — including long-grain basmati, black rice, white rice and sticky (or glutinous) rice.
  • Brown rice is gluten-free.
  • It is a good source of Magnesium, Vitamin B6, Phosphorus, Selenium, Thiamine, Niacin and Manganese.

SERVES 6

Ingredients

  • 400 g mixed rice, long-grain
  • 150 g mixed nuts
  • 15 gm. of fresh basil
  • 15 gm. of fresh mint
  • 75 gm. dried apricots
  • extra virgin olive oil

Method

  1. Cook the rice and allow it to cool.
  2. Roughly chop the mixed nuts, basil, mint leaves, and apricots.
  3. Combine all the remaining ingredients with rice.
  4. Add salt, black pepper.
  5. Serve with grilled veggies or chicken/fish.

 

Hope you find these recipes useful. Do try them and earn your health.. -:)

 

Eat Healthy…Stay Healthy..!!

 

Read also – Make a Healthy Matcha Peach lassi in 3 simple steps

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