A Good Nutrient Morning :: Oats and Carrot Kheer

Ingredients:

• 30 gm roasted oats
• 600 ml skimmed milk
• 100 gm grated carrots
• 2 tea spoon full sugar
• 1 green cardamom

Method

1. Boil milk, add carrots and simmer for 10 minutes.
2. Add oats and cook on slow fire stirring continuously.
3. When kheer thickens to an even consistency, add sugar and green cardamom powder.
4. Cook for a few four minutes stirring constantly.
5. Remove from fire and serve hot.

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Let's welcome Monsoon with the Hilsa

Monsoon at doorstep.You can find plenty of hilsa fish during the rainy season. So let us welcome this monsoon with the recipe of hilsa-pineapple.

Ingredients:

1 medium sized hilsa fish, 1 medium sized pineapple, 1 cup chopped onion, A table spoon of onion paste, 1/2 teaspoon ginger paste

1 teaspoon cumin paste,  1 teaspoon chili powder, 1 teaspoon of turmeric powder,

A quarter cup of white oil, Two cups of coconut milk, Salt as required, 5-6 green chillies slit.

How to cook?

Cut the hilsa fish into large pieces and mix turmeric powder. Leave it for 10 minutes. Cut the pineapple into smaller pieces.

Heat the fry pan over gas stove.

Put oil in the fry pan and heat it. Now pour the chopped onion and fry it upto brown colour. Now mix all the spices mentioned above. Then mixed the chopped pineapple and fry it well. then add small quantity of coconut milk.

As it starts boiling, mix the fish pieces and salt according to the taste. Incase of sour pineapple add a small quantity of sugar.When it seems to be cooked add green chillies. Leave it for 10 minutes and take out from the frypan in a dish.

Delicious cooked hilsa fish is ready to be eaten with rice/fried rice/zeera rice.

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Red Cabbage Salad

Red cabbage has 10 times more vitamin A than green cabbage.

1 cup of chopped red cabbage has 56 percent of the recommended daily intake of this important vitamin. As an antioxidant, vitamin C fights inflammation and protects cells from damage that leads to chronic health conditions, such as heart disease.

One cup of chopped red cabbage has 28 calories, .1 gram of fat and 1 gram of protein. You’ll get 2 grams of dietary fiber, which is 5 percent of the recommended daily intake for men and 8 percent for women. Insoluble fiber from red cabbage prevents constipation, lowers the risk of developing diverticular disease and helps relieve the symptoms of some gastrointestinal conditions, such as irritable bowel syndrome.

For the mixing up

1 table spoon groundnut oil

1      red chilli, deseeded and finely chopped

1 table spoon soft brown sugar, 1/4 cup fresh lemon juice, plus more to taste.

                                     Method

Tip the carrots, cabbage and onions into a bowl. Make the dressing by stirring the ingredients together until the sugar has dissolved. Pour over salad, tossing the vegetables in the dressing. Add the herbs, toss again, then scatter over the peanuts.

In addition to delivering oxygen to cells throughout your body, iron is part of a protein -- myoglobin -- that stores oxygen in your heart and skeletal muscles. Myoglobin ensures you have enough oxygen to meet your muscle’s needs during exercise. Other proteins and enzymes depend on the presence of iron to produce energy and synthesize DNA. Your immune system needs iron for the development of cells that fight viruses. Red cabbage has double the iron than green cabbage, providing 0.7 milligrams in 1 cup, compared to 0.4 milligrams in green cabbage. Women should get 18 milligrams, but men only need 8 milligrams of iron daily.

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