|
| NUTRITIOUS
MEALS |
 |
|
This dish in high in protein. In addition to
proteins, fibre, B-complex, calcium and iron are also present. Cooking chickpeas without
soda is a good idea as soda destroys B-complex and vitamins.
Ingredients
| 500 gms chickpeas soaked overnight |
4 tomatoes finely chopped |
| 2 onions finely chopped |
¼ teaspoon garam masala |
| 2 teaspoons fresh ginger paste |
¼ teaspoon coriander powder |
| 1 tablespoon green chilly paste |
A pinch of nutmeg powder |
| ½ tablespoon garlic paste |
A pinch of fenugreek |
| 1 tablespoon oil |
¼ teaspoon mango powder |
2 bay leaves |
½ teaspoon turmeric powder |
| 2 cumin seeds |
|
Procedure
a. |
Boil the chickpeas. |
b. |
Place six tablespoons cooked
chickpeas, onion, ginger, chillies, garlic in a pan. |
c. |
Heat oil in a heavy based frying
pan. Add onion mixture, bay leaves, cumin seeds, salt to taste and cook over a low flame
until golden. |
d. |
Add tomatoes. |
e. |
Add remaining chickpeas, bring to
boil over a low flame. |
f. |
Add garam masala, coriander, cumin
seeds, mango powder, turmeric powder and nutmeg. |
g. |
Let the chickpeas simmer for some
time. |
|
|
These nutritious roti's are very rich in
fibre, iron and carbohydrates. It is served with a thick dal, which is a very good form of
protein.
Ingredients
| 250 gms rice flour |
| 100 gms cooked rice |
| 100 gms spinach blanched and drained |
Salt to taste |
Procedure
a. |
Blend the cooked rice and spinach
to form a smooth puree in a blender without adding water. |
b. |
Add rice flour and salt to the
above mixture. Knead well with enough water to make soft dough. |
c. |
Make rotis and serve with dal. |
|
|
This dish is especially good for children,
as many children dislike eating turai, may be due to its unusual appearance. However,
turai is very nutritious. This dish is very rich in iron and proteins. It is very easy to
digest as well.
Ingredients
| 250 gms moong dal |
¼ teaspoon turmeric powder |
| 500 gms turai |
½ teaspoon cumin seeds |
| 1 large onion finely chopped |
½ teaspoon red chilly powder |
| 1 teaspoon ginger green chilly paste |
2 teaspoons oil |
½ teaspoon garam masala |
Salt to taste |
| A pinch of asafoetida |
|
Procedure
a. |
In a pressure cooker, pour oil,
ginger chilly paste, turmeric powder and cumin seeds. |
b. |
Add dal and turai. Pressure cook
for 4 whistles. |
c. |
For tempering, heat oil, add cumin
seeds, asafoetida, chilly powder and garam masala. |
d. |
Pour over dal and simmer for 5 to
7 minutes. |
|
|
This recipe takes care of the protein,
calcium, vitamin A and C, B complex and fibre content in our diet. This is especially
recommended for anaemic children.
Ingredients
| 200 gms paneer |
1 ½ teaspoon cumin seeds |
| 1 cup chopped spinach |
2 tomatoes finely chopped |
| 1 ½ cup sprouts |
1 stick cinnamon |
| 1 onion finely chopped |
1 clove |
| ½ teaspoon green chilly paste |
1 cardamom |
| 2 cups rice |
½ cup chopped coriander |
Procedure
a. |
Boil rice and keep aside. |
b. |
Heat oil, fry cumin seeds, whole
spices (i.e. cardamom, cinnamon, cloves) add onions and green chillies. |
c. |
Add spinach and tomatoes. |
d. |
Cook till tomatoes are cooked. |
e. |
Add paneer and bean sprouts. |
f. |
Simmer for 5 minutes. |
g. |
Add salt and pepper and cooked
rice. Mix it gently. |
h. |
Serve hot with coriander. |
|
|
Noodles are an evergreen favourite dish of
children. By adding vegetables one can enhance the nutritive value of the dish. Noodles
are a good source of energy for carbohydrates. They also provide Vitamin B complex. The
vegetables provide the vitamins and minerals.
Ingredients
| 200 gms noodles |
Salt to taste |
| ¼ cup sliced carrots |
¼ cup spring onion |
| ¼ cup sliced beans |
1 tablespoon ginger garlic chilly paste |
| ¼ cup capsicum |
1 tablespoon oil |
| 1 ½ cup veg. stock |
1 tablespoon vinegar |
| 2 tablespoons soya sauce |
2 tablespoons corn flour |
| ½ teaspoon white pepper |
|
Procedure
a. |
Boil the noodles, keep aside. |
b. |
Heat oil in a non stick pan, add chilly ginger
garlic paste. |
c. |
Add vegetables and stir-fry for 5 minutes. |
d. |
Add vinegar, soya sauce and seasoning. |
e. |
Dissolve the corn flour in the stock and add to
other ingredients till the required thickness is reached. |
f. |
Serve the noodles in bowl and pour sauce over
it. |
|
|
This dish is rich in calcium as it contains paneer and is
rich in iron too, as it contains coriander and mint.
Ingredients
| 1 bunch of coriander leaves |
½ kilo paneer |
| 10-15 mint leaves |
Salt to taste |
| 2 green chillies |
A pinch of sugar |
| ¼ kilo cashew nuts |
¼ cup milk |
| 2 tablespoons butter |
|
Procedure
| a. |
In a mixer add coriander leaves, mint leaves,
green chillies, cashew nuts, salt, a pinch of sugar and milk. |
| b. |
In a pan take butter, add the above mixture
and add paneer. |
| c. |
Saute for 2 minutes. |
| d. |
Serve hot. |
|
|
|
This dish is rich in vitamin A and vitamin C.
Ingredients
| 2 packets fresh mushrooms |
½ tablespoon lemon juice |
| 2 green chillies finely chopped |
Salt to taste |
| 2 tablespoons butter |
A pinch of pepper |
| 10 flakes of garlic finely chopped |
Coriander to garnish |
Procedure
| a. |
In a pan add butter, chillies,
garlic, salt and pepper. |
| b. |
Add finely chopped mushrooms. |
| c. |
Let it dry, as mushrooms give out
a lot of water. |
| d. |
Add lemon juice. |
| e. |
Add coriander to garnish. |
|
|
|
