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Diet March 2019

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Iron Rich Recipes

In continuation with the article about anemia in the last issue, I am helping you with a few iron rich recipes this issue.

Spiced Carrot Soup
This recipe will provide up to 50% of the total daily requirement of iron for a female and about 60% for a male. A squeeze of lemon juice will ensure that the absorption levels are high.

Ingredients:
3 – Carrots, grated
4 tbsps. – Red Masoor dal
1 cup – Vegetable stock
2 tsps. – Cumin Seeds
1 -2 – Dry red chilies
1 tsp. – Black pepper corns
50 ml – toned milk
1 tbsp. – curd
1 tbsp. – Olive oil
Salt – to taste.

Method:
In a pan, dry roast the cumin seeds, black pepper corns and the red chilies till they become fragrant. Set aside to cool down. Once cool, blend it into a powder. In a deep sauce pan, heat the olive oil, and add about half the powdered spices, mix for a few seconds and add the grated carrots, the red masoor dal and the vegetable stock. Bring it to a boil and then add the milk. Cover the pan and let it cook on a medium flame for 15 – 20 minutes. Once the carrots and dal have softened, adjust the seasonings as per your taste.
You can blend it to a smooth mix or even serve it just as it is with a dollop of plain curd and sprinkling of the powdered spices.
Serve hot.

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Tamarind Chole
This recipe is in fact a common recipe from the region of Uttar Pradesh and quite a delicacy there. This dish will be able to give you a little more than 50% of the daily iron requirement for a female and about 65% for a male.

Ingredients:
100 g – Chickpeas, boiled
1 large – Onion, chopped finely
2 medium – Tomatoes, chopped finely
Couple of handfuls – Spinach leaves
1 – Green Chili, slit
1 tsp. – Turmeric powder
1 tsp. – Red chili powder
1 ½ tsp. – Fennel seeds
½ tsp. – Kalonji/nigella seeds
½ tbsp. – Tamarind paste
1 – 2 tsps. – Sugar
Few sprigs – coriander, chopped
2 tsps. – Mustard Oil

Method:
In a pan, heat the oil and add fennel seeds and kalonji/nigella seeds. Sauté for a few seconds and add the onion. Cook till golden, add turmeric, red chili powder, sugar and the tomatoes. Once the tomatoes soften, add the chickpeas and spinach leaves. Cover and bring to a boil. Simmer till done. Stir in the tamarind paste and coriander. 
Serve hot.  
A little twist to this recipe can be given by garnishing with a couple of tablespoons of grated beetroot to further boost the iron quotient of the dish.

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Lettuce and Kidney bean salad
This refreshing salad is very filling and can pass off as a one bowl meal. It can provide up to 60% for the daily iron requirement for a female and about 75% for a male. This dish can be a good choice of a meal for the almost there summers in our city.

Ingredients:
½ head – lettuce, roughly torn
½ cup – kidney beans, boiled
1 cup – red and yellow bell pepper, chopped
½ cup – broccoli, steamed
1 cup – oranges, peeled and diced
1 – Egg, boiled and diced
2 tsps. – Pumpkin seeds
1 tbsp. – vinegar
1 tbsp. – olive oil
Salt and pepper – to taste

Method:
In a bowl, mix all the ingredients and toss. Put it in the refrigerator to chill. 
Serve cold.

Above are just a few recipe options to tickle your palate as well as help meet the nutrient requirements of your body. Several more common and simple combinations like palak roti with tomato and bell pepper chutney, carrot – beetroot juice, fortified cereals with dates, figs, banana and milk are a few other options to choose from. I would like to also reiterate a few simple steps that can be included in your routine for increased and better absorption of iron in the body. For e.g. squeezing lemon juice over your dishes, cooking in an iron utensil and avoiding excessive consumption of tea and coffee.
Here’s to healthier eating!

Reader’s Question:
Q: Dear Ma’am, does fenugreek seed help in reducing diabetes levels?

Shankar Sadhwani.
A: Hello Mr. Sadhwani, yes fenugreek seeds do help in reducing your blood sugar levels. They contain a certain kind of soluble fiber which helps in reducing the speed at which carbohydrates are digested and absorbed in the body. Fenugreek or methi seeds also help in increasing insulin sensitivity. And therefore help in keeping your blood sugar (diabetes) under control. Thank you.
We at My Powai are 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

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)