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This spinach recipe is loaded with vitamins and iron and the taste of fresh green peas gives it a nice sweet taste.I have also used ginger and garlic which work as an immunity booster especially in winter.Use fresh green peas as they are readily available now.It is a simple and nutritious recipes which can be had with plain chapati or rice along with some dal and veggies. Ingredients: Spinach-3 bunches Green peas-1/2 cup,shelled Onion-1/2,finely chopped Ginger-1/2 teaspoon,finely chopped Garlic-3 cloves,crushed Mustard seeds-1/4 teaspoons Salt to taste Oil-1 teaspoon Cottage cheese(Paneer)-2 teaspoons,grated(for garnishing) Method: -Pluck the tender leaves from the spinach bunch and and wash them twice under running water. -Finely chop the spinach leaves. -Heat a pan and add oil to it. -Add the mustard seeds and let it crackle. -Add onions that have been finely chopped and stir them for 30 seconds and add the crushed garlic and finely chopped ginger to the pan. -S...

This is a nutritious combination of chickpeas and beetroot is very good for kids.It is rich in iron and protein along with some essential vitamins.Beetroot is considered to liver-friendly and is also an immunity booster.I've added some whole spices which not only enhance the flavor of the dish but also add some health-enhancing benefits. Serve it with salad and a bowl of fresh yogurt. Ingredients: Beetroot-3,medium sized Carrot-1,medium sized Chickpeas-1/4 cups Cinnamon-1 big stick Cloves-3 Black pepper-4-5 Mustard seeds-1/4 teaspoons Curry leaves-4-5 Shredded Coconut-2 teaspoons,fresh Salt to taste Oil-2 teaspoons Method: -Soak the chickpeas overnight and boil them with a little salt in a pressure for 3 whistles.Allow it to cool. -Wash the beetroots and carrots and peel them. -Grate the beetroot and carrot or finely chop them. -Heat oil in a pan and add mustard seeds.Let it crackle. -Add the curry leaves and stir for 30 seconds. -Now add the cinnamon,black...

Bajra is the main kharif crop in Thar (Photo credit: Wikipedia ) Bajra also known as perl millet is very popular in Rajasthan.Bajra has a good amount of amino acids and is also high in protein.It is also rich in calcium and iron. I have also added some boiled potatoes to make the rotis more tasty.Bajra rotis are eaten in the cold winter months.Serve it with some spicy curry and a bowl of yogurt. Ingredients: Bajra flour-2 cups Wheat flour-1/4 cups Potatoes-2 medium sized,boiled Salt-1 teaspoon Coriander leaves- teaspoons,chopped Green chilli-1 teaspoon,chopped Ajwain(Bishop's weed)-1/4 teaspoon Ghee-2 teaspoon Warm water-1/4 cup or as needed Method: -Boil the potatoes and allow it to cook.Peel the potatoes and mash them properly. -Take a big bowl and add all the ingredients except oil.Add the mashed potatoes too. -Do not add water now.Mash the mixture properly in the bowl and knead it by adding little water to make a little tight dough. -Let the dough rest fo...

Pumpkin is a low calorie vegetable which is high in antioxidants and vitamins A,C and E.Stir fried pumpkin is an interesting and easy to make recipe.I have used garlic and onions along with some spices to make it more nutritious.Pumpkin is a fruit readily available in the market year around and I think it should be included in kid's diet as a super-food. Ingredients:  Pumpkin-250 gms Garlic-2-3 cloves,chopped and crushed Onion-1 small,finely chopped Dry Red chilli-1 Mustard seeds-1/4 teaspoon Fenugreek seeds-4-5 seeds Asafoetida-a generous pinch Turmeric powder-1/4 teaspoon Green coriander leaves-2 teaspoons Salt to taste Oil-2 teaspoons Method: -Wash and cut the pumpkin into small chunks.You can keep the skin if you want. -Take a pan and heat oil and add the mustard seeds,chilli and asafoetida. -Immediately add the chopped onions and stir fry for 2 minutes. -Add the garlic and mix well. -Put the cut pumpkin and cook for 2-3 minutes. -Add the turmeric powder...

We all know that spinach are rich in iron and vitamin K and B.Children and women can benefit immensely from this green leafy veggie.Try and make this easy soup at least 4-5 times a week to get all the nutritional benefits of spinach in your diet.Serve it as an appetizer with some soup sticks. Ingredients: Spinach-4 bunches Tomatoes-1 medium size Ginger-1 small piece Kala namak-1/2 teaspoon(optional) Salt -to taste Lime juice-1.5 teaspoons Cream-1/2 teaspoon(optional) Water-2 cups Strainer Method: -Wash the spinach under running water and pluck the leaves only.Dip the plucked leaves in a container filled wit water.Wash the leaves properly to make sure that all the dirt has been cleaned. -Roughly chop the spinach leaves -Wash the tomato and dice it. -Take the ginger peel out and grate it. -Boil the spinach,tomato and ginger with a pinch of salt and boil till the spinach is cooked. -Add 2 more cups of water to this boiled veggies. -In a mixer jar put all the above i...

This simple combination of potatoes and unhulled sesame seeds makes the recipe tasty as well as nutritious.It's a good way of introducing sesame seeds in kid's diet.The nutty and crunchy tasting sesame seeds are a rich source of copper and manganese and also contain good amount of calcium,iron and other beneficial minerals. Here's a small tip-Always buy unhulled sesame seeds because the mineral content in hulled and unhulled sesame seeds varies significantly.If you compare the calcium and iron content per 1 tbsp serving of both types of seeds,hulled sesame seeds has 5mg calcium and 0.51mg iron whereas the unhulled sesame seed contains 88mg calcium and 1.31 mg iron. Ingredients: Boiled Potatoes-3 medium sized Sesame seeds-4-5 teaspoons Ginger-1 small piece,grated Green chillies-1,finely chopped Kasuri methi-1 teaspoon Cumin seeds-1/4 teaspoon Coriander powder-1 teaspoon Turmeric powder-1/4 teaspoon Salt to taste Oil-2 teaspoons Green coriander leaves-2 tea...

Masala Chai is a blend of tea and spices.This beverage  has become popular in many parts of the world.Spices like cardamom,black pepper and ginger have several health benefits.A cup of warm masala chai can help you relax after a stressful day and can even keep us warm in the cold of winter.You can add sugar-free or even honey as sweetener. Try this spiced tea with some hot crispy pakoras as evening snacks. Ingredients: Tea leaves-2 tablespoons(I prefer Tata Tea Gold) Milk-1cup Water-2 cups Ginger-1 small piece Green cardamoms-2 Bay leaf-1 small Sugar-free powder-1 small teaspoon Black pepper powder -1/4 teaspoon Cloves-1 Method: -Heat 2 cups of water in a pan and let it simmer on slow flame. -Crush the ginger,cloves and cardamoms in a mortar-pastel and make a coarse powder. -Add this powder along with the bay leaf and black pepper powder to the water and let it boil. -Add 2 table spoon of tea leaves and allow it to boil.Stir well. -Now add 1 cup of milk and b...