• Palak Beriwala

Tricks To Eat Healthy Veggies Dish

We’ve constantly been nudged by our parents to eat our vegetables ever since our childhood. The visit to a dietitians or doctor also results in a similar outcome.


  • Vegetables are a great source of vitamins and minerals like Vitamin A, C, K, B complex, potassium, calcium, iron and also contains lots of dietary fiber.

  • Vegetables benefit us by fighting off various infections because of the antioxidants and phytochemicals present in them.

  • They increase our fiber intake aiding in blood sugar control and weight management. High potassium vegetables like spinach and beet help in keeping the blood pressure in check.

  • The carotenoids lutein and zeaxanthin helps in keeping our eyes healthy. Vegetables also have various nutrients like lycopene found in tomato which help us get clear, young and glowing skin. Vegetables like cucumbers, zucchini are packed with water helping our body to stay hydrated. The list of the benefits of eating vegetables (as well as fruits) is never ending.

But most of us don’t like how veggies taste and are not too fond of adding it to our diet. Well, this article is going to be your savior, making you healthy and helping you enjoy your meal without feeling overwhelmed by the taste.


One of the most difficult vegetable group to eat are the greens! There are so many types of green vegetables available a few of which include spinach (paalak), bathua, basil, lemongrass, cauliflower greens, amaranth (laal saag), mustard leaves (sarso), colocassia (arbi) leaves, radish (Mooli) leaves, fenugreek (methi), turnip (shalgram) leaves, coriander (dhania) and moringa/drumstick (saijan) leaves. Here are a few ways to add them to your meals:


Pesto:

It is a great way to incorporate multiple greens like basil, spinach, mustard greens or any other greens of your choice. It can be used as a pasta sauce or salad dressing or even as a sandwich spread or dip.


Smoothie:

This is a fun and effortless way to add your greens in your food. Mix 2 cups of a green of your choice (Spinach, kale, radish or mustard or turnip green, etc) with 2 cups of liquid like milk, water, coconut water and 3 cups of frozen fruit like mango, berries, apple, banana, orange, etc. Blend and add chia seed or flax seed or protein powders for added benefits!


Soup:

One can make wholesome soups out of the wide variety of greens like spinach, bokchoy, kale, mustard greens, broccoli to name a few! Pair them with other flavourful vegetables, spices and even milk and Enjoy!


Guacamole Mexican Recipe:

Make this tasty dip from cilantro (coriander)avocado, tomato and spices. Enjoy it as a spread, dip, salad dressing. Add it on toasts, nachos, chips, veggies, burger, pita bread taco, pizza, soups and even smoothies!

Guacamole Mexican Recipe
Guacamole Mexican Recipe

Juice:

Juicing your greens is another option although you lose out on considerable amount of fibre. A few greens which you can juice are spinach, parsley, celery, kale mint with fruits like apple, sweet lime, kiwi, amla, mango and other vegetables like cucumber, carrot, bottle gourd, cabbage to name a few. Squeeze a lemon, add ice and enjoy a refreshing glass of juice!


Hummus :

It is another innovative way to add your greens (spinach, parsley, coriander, kale, cauliflower leaves, radish greens, basil). Add these while making the flavourful Lebanese dip. You can also add other vegetables like beetroot for an additional boost of nutrients. You can dip your veggie sticks, pita bread, lavash in this green goodness. It can also be used as a sandwich spread or salad dressing.


Sarso ka saag:

Everyone loves the traditional Indian curry sarso ka saag made from mustard leaves. You can add other greens like bathua, spinach, radish leaves and fenugreek leaves to this mix. Serve this with makkai ki roti and relish this authentic dish from the Indian kitchen.


Stir fry & curries:

Stir fry your greens with various spices. Try your hands on the various Indian delicacies like methi matar malai, amaranth thoran, bathua tamatar saag, phool makhana palak bathua saag, methi mangodi, aloo methi, palak paneer to begin with. Thai green curry is a dish which you can never go wrong with!


Paratha & pulao:

You can easily add greens to your parathas and pulaos either chopped, pureed, roasted or boiled. Some common dishes are methi paratha, spinach paratha, pudina paratha, cauliflower green paratha, mooli paratha, methi pulao.



Pesto For Pasta


TASTY PESTO RECIPE:

Serving: 1 cup

Ingredients:

Spinach (Green of choice like kale/ mustard leaves, radish leaves) - 1 cup

Basil- ½ cup

Garlic - 4-5 cloves

Walnut/Pine nuts - ¼ cup

Lemon juice - 1 tsp

Olive oil – 3-4 tsp

Cheese – 20 gm

Salt - To taste

Pepper – ¼ tsp


Methodology:


· Blend all the ingredients together in a mixer grinder with half the amount of olive oil.

· Once, it forms a coarse paste, add the remaining olive oil and blend again.

· Transfer to a glass jar/ container and store it in the freezer.

· Use it for the next 6 weeks if stored in a freezer!

· Enjoy this delicious green goodness as a pasta sauce, sandwich spread, salad dressing or even a dip!



Veg Biryani Dum


Ingredients:

For the rice:

Brown rice (Soaked for 2 hours and drained)- 1/8 cup

Clove - 1/3 pc

Cinnamon stick - 1/3 pc

Bay leaf - 1/3 pc

Cardamom - 1/3 pc

Salt to taste


For the vegetable gravy:

Chopped and boiled mix vegetables (French bean, carrot, green peas)- 2/3 cup

Oil - 1/3 tsp

Cumin seed – 1/8 tsp

Chopped onion – ¼ cup

Chopped tomato – 1/3 cup

Ginger- garlic paste – 2/3 tsp

Red chilli powder – 1/3 tsp

Coriander powder – 2/3 tsp

Turmeric powder – 1 pinch

Garam masala – 1/8 tsp

Biryani masala – 1/8 tsp

Milk – 1/8 cup

Salt – To taste


Methodology:

For the vegetable gravy:

  • Heat oil in a deep non-stick pan and add cumin seed.

  • When seed crackle, add onion and ginger garlic paste. Saute for 2 minutes on medium flame.

  • Add chilli powder, coriander powder, turmeric, garam and biryani masala along with ¼ cup water. Mix well and cook on a medium flame for 2 minutes with occasional stirring.

  • Add chopped tomatoes, mix and cook for 4 minutes with occasional stirring.

  • Add milk, salt, and ¼ cup water, mix and cook on a slow flame for 2 minutes, while stirring occasionally.

  • Add the boiled vegetables, mix properly and cook for another 5 minutes on a medium flame with occasional stirring.


Further process:

  • Combine the vegetable gravy with rice in a deep non-stick pan, mix well and cook on a medium flame for 5-6 minutes with occasional stirring.

  • Serve hot with raita and probiotic rich pickle.



Green Smoothie Recipe


Ingredients:

Liquid base: 2 cups

Options:

· Water

· Coconut water

· Cow milk

· Coconut milk

· Almond milk

· Soy milk


Leafy greens: 2 cups

Options:

· Spinach

· Kale

· Mustard greens

· Bok choy

· Collard

· Cauliflower greens

· Radish greens

· Turnip greens


Ripe fruit: 3 cups

Options:

· Banana

· Berries

· Mango

· Apple

· Peach

· Orange

· Grapes

· Cherries

· Avocado

· Pineapple


Superfood: 3-4 teaspoons

Options:

· Chia seed

· Flax seed

· Hemp seed

· Almond/Peanut/Nut butter

· Cocoa

· Nutmeg

· Cinnamon

· Matcha powder

· Spirulina powder

· Protein powder


Methodology:

· Blend all the ingredients together.

· Relish this easy to make and healthy drink especially post workout!



Palak Beriwala Founder of Poushtik plate on Instagram and facebook is a qualified Clinical Nutritionist & Dietitian her qualification are B.Sc (Hons.) in FSNM, MSc. In Clinical Nutrition & Dietetics.She believes in Healthy and mindful eating.Feel free to take her guidance by contacting her at the below links.

Instagram - poushtikplate | Facebook - poushtikplate | Email - poushtikplate@gmail.com |



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