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Healthy Recipes for optimal health


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Palak Sag Sabji(Spinach with Delicious Vegetables)

My garden is now full of Organic Spinach. Spinach is very healthy herb & rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, and omega-3 fatty acids.It is gluten free too!

So this dish is full of nutrition and My kids LOVE this with roti or rice.

Organic Spinach in my garden

Organic Spinach in my garden

Ingredients:

1 bunch Palak(Spinach)
1/4 cup pumpkin(diced)
1/4 cup peas
1 tsp sunflower oil
1/4 cup tomato
1/4 cup brinjal(diced)
1/4 cup potato
1 red chilli
1 tbsp cumin seed
1 tsp cumin powder
salt to taste

Spinach recipe

Spinach recipe

Preparation:

Heat oil in a pan.Add cumin seed and chilli .Saute for two minutes.Add the veggies  and Palak.Mix all Properly.Add salt ,Sugar and cumin Powder.Cover the pan And wait for 15 minutes.Your Dish is ready to serve now.

Nutritional Information:
4 Servings
Amount Per Serving
Calories 57.6
Total Fat 1.9 g
Saturated Fat 0.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 218.7 mg
Potassium 597.5 mg
Total Carbohydrate 8.5 g
Dietary Fiber 3.6 g
Sugars 1.5 g
Protein 3.7 g
Vitamin A 200.2 %
Vitamin B-12 0.0 %
Vitamin B-6 11.4 %
Vitamin C 51.4 %
Vitamin D 0.0 %
Vitamin E 11.8 %


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Vegetable Pulao:Basmati Rice with Seasonal Vegetables:

Vegetable Pulao

Vegetable Pulao

This Dish is  very easy and mesmerizing .It’s a big hit in my family and friends.My kids always love the fragrance of Basmati rice and enjoy the dish withChili Paneer

Plenty of vegetables are available at the market now in this winter.This week I bought many vegetables like cauliflower,beans,carrot,peas and many others.You can add your favorite veggies  and make it more healthy.

Ingredients:

3 cup Basmati Rice
6 cup water
1/2 cup beans cut in small pieces
1/4 cup peas
1/2 cup carrot cut in small pieces
2 tbsp Raisin
1 tbsp cashew nut
1 tbsp cardamom
1 tsp cinnamon
2 tbsp ghee
2 tsp salt
4 tsp sugar(optional)

Preparation:

Wash the rice and keep aside.Heat a Large Pan and melt the ghee.Add the Spices( cinnamon and cardamom) and saute for two minutes.Then add the veggies and stir for five minutes.After that add washed rice, salt ,sugar,raisin and cashew.Mix well and add water.Keep the flame low and wait for 25 minutes. When the rice is tender its ready to Serve.

Serving Size:6

Vegetable Pulao

Vegetable Pulao

Note:Here I have used 6 cups of water for 3 cups of rice.If you want to save time then you can use pressure cooker and give one whistle.You can use the vegetables you like.

Please click on this link for the side dish Chili Paneer:https://tanusreeroy.wordpress.com/2013/10/16/chili-paneer-cottage-cheesethe-indo-chinese-dish/

 

Nutritional Information:
6 Servings
Amount Per Serving
Calories 178.1
Total Fat 5.0 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.4 g
Cholesterol 10.0 mg
Sodium 798.9 mg
Potassium 124.9 mg
Total Carbohydrate 30.7 g
Dietary Fiber 3.1 g
Sugars 6.7 g
Protein 3.1 g
Vitamin A 36.6 %
Vitamin B-12 0.0 %
Vitamin B-6 2.5 %
Vitamin C 11.3 %
Vitamin D 0.0 %
Vitamin E 0.8 %


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Tomato and onion yogurt salad- Raita

I have been trying out some new ideas and recipes with yogurt. My three favorite foods onion, yogurt and tomato makes a good taste. Finally I made this recipe.It was awesome with pulao.

Image

Ingredients:

1 cup tomato (shreded or cut in thin and long trips)
1 onion(shreded or cut in thin and long trips)
11/2 cup plain yogurt
1/2 tsp cumin powder
1 tsp chat masala
salt
3/4 tsp sugar
1 tablespoon cilantro

Preparation:

  • Gently beat yogurt in a bowl. Add salt,sugar,  cumin powder, chat masala, and mix well.
  • Put tomato and onion in yogurt mixture. Add chopped cilantro. Mix it  and serve with pulao or parathas.

Nutritional Information:
2 Servings
Amount Per Serving
Calories 166.1
Total Fat 3.2 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 11.3 mg
Sodium 631.6 mg
Potassium 718.5 mg
Total Carbohydrate 23.5 g
Dietary Fiber 2.0 g
Sugars 14.5 g
Protein 11.5 g
Vitamin A 15.1 %
Vitamin B-12 17.2 %
Vitamin B-6 11.3 %
Vitamin C 23.5 %
Vitamin D 0.0 %
Vitamin E 2.6 %


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Payesh (Gobinda Bhog Chaler Payesh):Dessert-coconut rice pudding

This chill weather and festive mood inspires me to make Payesh (Dessert-coconut rice pudding).This rice pudding is perfect for this season.The smell of Puja is in the air and I can feel this when the sky is full of beautiful white cloud.

I always make this dessert for Makar sankranti  and  Dashami . We celebrate Bijaya dashami ans Sankranti with sweet and snacks .I make this with coconut milk & coconut crust.Coconut is highly nutritious and rich in fiber, vitamins, and minerals. So coconuts are always desired in my kitchen.

Payesh (Gobinda Bhog Chaler Payesh)

Payesh (Gobinda Bhog Chaler Payesh)

Ingredients:

1 cup rice(gobinda bhog chawl)
6 cups almond milk( or any low fat milk)
2 cups coconut milk
2 tablespoon raisin
2 tablespoon coconut crust
2 cup sugar
1/2 cup jaggary(is a traditional unrefined non-centrifugal whole cane sugar)
2 piece cardamom
1 bay leaf

Preparation:

Wash the rice & keep aside.Boil the milk.When the milk start to boil add rice.Check it continuously .When the rice about to done add sugar and jaggery. Stir it otherwise it will stuck at the bottom.After that add raisin,cardamom and bay leaf.When the rice is done pour it in bowl.Chill in refrigerator for one hour.Garnish the pudding with coconut crust  and Enjoy!

Note : it’s important to add sugar and jaggery when the rice about to done otherwise the rice will not be easily boiled.If you want to make it more delicious then add caju in your desired quantity.

Nutritional Information:
8 Servings
Amount Per Serving
Calories 333.2
Total Fat 4.4 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 143.2 mg
Potassium 195.3 mg
Total Carbohydrate 75.5 g
Dietary Fiber 1.2 g
Sugars 65.8 g
Protein 1.8 g
Vitamin A 10.8 %
Vitamin B-12 12.5 %
Vitamin B-6 1.6 %
Vitamin C 6.8 %
Vitamin D 18.8 %
Vitamin E 37.7 %