Easy healthy recipes to maximize nutrition!

Contributed by: Nancy Dixit

Introduction

Healthy eating doesn’t have to be boring and it doesn’t have to be complicated.

Cooking ingredients and styles in Indian cuisine vary based on region, season, religion and family traditions.

You can find everything from meat-based curries to vegetarian and vegan dishes, as well as an assortment of spices and ingredients that give each dish its unique flavor profile.

However, the cuisine isn’t just about taste – dishes across the Indian subcontinent are packed with nutrients, meaning they’re also very healthy options.

A significant part of any Indian meal is its spices, herbs, ghee, fruits and vegetables.

It is estimated that India has more than 2000 dishes and 31 types of cuisine.

According to registered dietitians, a healthy diet includes wholesome, minimally processed ingredients and plant-based foods.

Tip: Develop a sense of your own power to control all junk-food cravings and turn your back

Here are some simple ways to improve your nutrition by including a variety of foods and essential nutrients in your diet, according to nutritionists.

Healthy bowl

You can have a bowl of whole grains such as quinoa with at least one cup of dark vegetables such as spinach, broccoli (roasted, roasted or raw) and protein (your choice) such as tofu, beans or fish.

You can top it with your favorite toppings like sauce, dry fruits or nuts etc.

Chill out

This is one of the best and easy recipes that anyone can make for breakfast.

Chilla is usually made from gram flour (besan). However, sprouted mung beans can also be used to make chilla.

To make it more tempting and tasty you can add some herbs, spices and chopped vegetables (like tomato, cucumber, carrot etc.) and serve it with sauce, pickle or curd etc.

Grilled cheese and tomato soup

It’s the all-time classic combo of whole grain bread and real cheddar cheese that can be paired with low-sodium (or low-salt) tomato soup.

Tip: Use cheddar cheese instead of processed cheese.

explosion

Poha is a famous Indian breakfast recipe. It is basically made of flattened rice that is soaked in water for a few minutes before cooking.

You can add onions, tomatoes or some spices to enhance its taste. Some people like to top it with peanuts, peas, bhujia or lemon etc.

It adds nutritional value to food including calcium and iron etc. It helps you feel fuller for longer.

Tide medley

A bowl of healthy jowar medley is not only healthy but also a tasty option to include in your diet.

As it is rich in protein, calcium and fiber, it adds nutritional value to your meals. Can be served with baby corn or lettuce leaves to make it more delicious.

Air Fried Chicken Drumsticks

For non-vegetarians, this can be the best, simple and easy-to-cook healthy recipe.

The recipe is as follows: Chicken drumsticks are marinated with some herbs and spices, crushed walnuts, a little lemon juice, breadcrumbs and seasoning (as per your choice).

Air fry it until fully cooked and can be served with cooked vegetables or air-fried fries.

This food is rich in high quality protein and does not contain much fat.

Did you know that apart from its rich protein content, chicken meat is also rich in iron, zinc and vitamin B12?

Oats Idli

For calorie-conscious fellows, Oats Idli can be the ideal dish. It is usually made with a batter containing fried oats, grated carrots, coriander or any other vegetables of your choice.

Steam the batter to get feather-light fluffy crispy idlis.

Since oats are rich in minerals, vitamins and proteins, they add a good nutritional value without compromising the delicious taste.

Pancharatna dal

For vegetarians, pulses often form the basis of high-protein meals. Pancharatna dal is a medley of 5 types of pulses namely, mung, channa, lentil, urad and arahar.

This protein-packed recipe with all the goodness of lentils cooked in delicious spices makes it a great addition to your daily diet.

Top with fresh coriander and enjoy with some steamed rice or bread.

Lentils contain insoluble fiber as well as prebiotic carbohydrates. Prebiotic carbohydrates support the growth of gut-friendly probiotics, which can also be beneficial for gut and mental health.

Watermelon and Kiwi Fruit Smoothies

This energy drink provides a burst Immune booster The nutrients in every sip and shoot instantly up your energy level.

Kiwi is a sour and sweet fruit that is rich in vitamin C, which stimulates the body’s immune system.

When kiwi is combined with fruits like papaya, watermelon and grapefruit, it increases the nutritional value of the smoothie.

Did you know – Kiwi fruit contains about 230% of the daily recommended intake of vitamin C?

Nut butter

Peanut butter is rich in antioxidants and vitamin B3 (niacin), which are essential for skin and nerve health. Some studies have shown that it can help Alzheimer’s disease.

This delicious spread also contains an excellent source of vitamin E, which acts as an antioxidant and can prevent Coronary heart disease.

Tip: Try to use natural peanut butter without sugar and other additives.

the egg

Eggs are one of the few foods that should be classified as “superfoods.”

Egg yolks and whole eggs contain significant amounts of protein and choline and are widely used in cooking.

Eggs can be eaten in a variety of ways such as scrambled, poached, omelets or boiled eggs.

Eggs are an excellent source of choline and quality protein that promote hair health Supports eye healthCan reduce the risk of heart disease etc

Did you know that eggs are high in cholesterol, but eating eggs does not adversely affect blood cholesterol in most people?

last thought

Nutrition and health go hand in hand. After all, it is the food that fuels every cell in the body and helps build stamina and muscle strength.

If you don’t try different ingredients and recipes, you can get bored and lose motivation.

Here we have mentioned some of the best, easiest and most popular Indian recipes that you can try.

However, there may be a possibility that you are allergic to any of the ingredients or you may have an unspecified medical condition that may be aggravated by any of the ingredients.

‘In such cases, you can also opt for genetic testing, a sophisticated predictive health tool to confirm your predisposition to certain foods; It can have a positive or negative effect depending on the individual.

In addition, you should have preventive health checkups. These health tests give a complete report on your health, allowing you to take necessary precautions to improve your health and ward off many illnesses.

Book a full physical health exam today!

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