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Diet January 2019

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Delicious Winter Soups

We’ve entered the New Year and with it a gamut of resolutions have also entered our routines. While I am happy that most of us are trying to re-organize our lifestyles towards better health and life, I would urge everyone to always, always remember the key word – BALANCE. Most of us have indulged ourselves over the New Year and now it’s time to get back on the health wagon. Also, Mumbai has had some beautiful weather for the past few weeks and most of my patients complain of wanting to sleep-in and not work out.
To help you with your efforts I am sharing with you a few delicious, winter soup recipes.

Tomato – turmeric soup
In winters, fresh ginger – turmeric roots are available, use them to give a healthy, earthy, immunity boosting twist!

Ingredients:
3 – Tomatoes, large, chopped roughly
½ cup – vegetable broth, fresh
1 – Onion, small, chopped finely
2-3 – garlic cloves
2 tsps. – Fresh ginger + turmeric root, finely chopped
1 tsp. – basil + oregano, dried
Few sprigs – mint, basil, fresh
2 tsps. – Ghee
To taste – salt & pepper.
Method:
Heat the ghee in a pressure cooker or a slow pot, crush the garlic and sauté it for a minute. To it add the chopped onions and cook till it turns pink. Add the ginger and turmeric root, sauté it and add the roughly chopped tomatoes. Mix well and add the dried herbs. Adjust the seasonings. And either give a couple of whistles or cook it in the slow pot till done. Garnish with sprigs of finely chopped mint and basil. Serve hot!

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Spicy pumpkin – carrot soup
In winters, some of the most flavorful carrots and squashes are available. Reap the benefits of all that fiber, vitamins A, C and B complex to give a recharge to your skin health!

Ingredients:
½ cup – Carrot, diced 
½ cup – pumpkin, diced
2 tbsps. – Amaranth/rajgeera
½ cup – mixed peppers (red, green, yellow), chopped
1 stalk – celery
1-2 cloves – garlic, finely chopped
1-2 tsp. – cayenne pepper
1 – Bay leaf
1 small piece- cinnamon stick
To taste – salt & pepper
2 tsps. – Olive oil
Method
In a pan heat the oil and add the bay leaf and cinnamon stick. To this add the garlic and sauté for a couple of minutes. Add the amaranth and stir well. Let this cook for 2 -3 minutes. Add all the vegetables and cover the lid for few minutes. Add the celery stalk, cayenne pepper and adjust the seasonings per your taste. Add 500 ml of water and let it cook till done. When done, remove the cinnamon stick and bay leaf and blend the vegetables. The soup is ready to eat!

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Chicken & broccoli soup
This light, broth kind of soup hits the right places and provides nourishment as well as warmth. Get a dose of iron, potassium, fiber as well as vitamin C among other nutrients and revitalize your system. Chicken can be replaced with red lentils, tofu or sautéed paneer.

Ingredients:
1 cup – broccoli florets, steamed
1 cup – mixed greens, steamed
1 cup – vegetable/chicken broth
½ cup – chicken pieces, boiled
3-4 cloves – garlic
1 – Small onion, finely chopped
1 – Egg, poached/boiled
2 tsp. – Olive oil
To taste – salt & pepper.

Method:
In a pan, warm the olive oil and sauté the garlic and onions. To this add the vegetable broth bring to a boil and add the broccoli and blend. Add water to acquire the consistency of the soup that you desire and then add the greens and the chicken, adjust the seasonings. Cover with the lid, and let the flavors blend. Serve with a poached or boiled egg halve on the top. Enjoy this one bowl meal!

Enjoy these recipes and take charge of your health!

We at My Powai are now taking our reader’s queries related to Diet & Nutrition, which Ms. Nisha Singh will reply to in our forthcoming issues. 

You can send your questions at: dietnutrition.queries@gmail.com

(The writer is a gold medalist in Food & Nutrition with more than 12 years experience. She manages various ailments through lifestyle and dietary modifications and specializes in weight loss & management. She practices at   102, Crystal Center, Raheja Vihar, Powai or Smile Craft, 23, Annapurna Industrial estate, Opp. CCD, Ghatkopar East. For appointments: 022 2857 6537 Email: singhnisha@gmail.com)

Wishing Everyone A Happy & Healthy New Year!