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Category Archives: Nutrition and Covid

Categories Nutrition and Covid, Nutrition Blogs

Can You Continue Breastfeeding While Being COVID Positive?

Till now, the COVID-19 virus has not been detected in breastmilk. Researchers have collected and tested breastmilk samples (at first lactation) from women who have tested COVID positive during pregnancy. However, these samples were tested negative for the virus.

With studies done so far, it has been said that breastfeeding substantially outweighs the potential risks for virus transmission. Moreover, experts claim that COVID-19 disease is not severe in infants and young children.

As experts continue to learn more about the virus and what kind of risks it poses, health officials and doctors recommend infected mothers to continue with breastfeeding. Infact, as per WHO (World Health Organisation), a mother can breastfeed, even if she develops symptoms of coronavirus infection such as fever or a cough. However, before breastfeeding, mothers need to follow the below instructions, to avoid spreading the virus to her infant.

  • Wear a mask or cloth before nursing
  • Wash hands and sanitize before touching the baby
  • Let someone else in the family, help hold the baby while breastfeeding
  • Routinely clean and disinfect surfaces that are touched
  • Consult doctors regularly, for guidance

Mothers who are infected might feel a little weak due to the illness, however, they can increase their milk production by following a healthy diet plan.

The following food items can be included in the breastfeeding meal plan.

  • Milk and Dairy Products
  • Oats
  • Whole Grain
  • Beans and Legumes
  • Dark Green Leafy Vegetables
  • Spices and herbs like methi seeds (fenugreek), saunf (fennel), jeera (cumin seeds), moti eliachi (black cardamom), ajwain (caraway seeds), etc and ayurvedic herbs like shatavari, moringa, etc can be consumed.

Lastly, one should try to stay relaxed and happy, no matter what. It will not only help increase the milk production but will also help the mother recover from the infection quickly.

Lactating mothers or breastfeeding mothers can also get in touch with Kanupriya Khanna for some lactation diet tips. One of the best lactation nutritionists, she can help you with a good post-delivery diet for breastfeeding.

Categories Nutrition and Covid, Nutrition Blogs

Is Zinc Required During This Current Pandemic?

Over the past few months, healthcare professionals across the globe have been emphasizing the importance of an optimally functioning immune system to safeguard against the COVID 19 disease. While experts have recommended consuming adequate amounts of Vitamin C and D – a lot of debates and discussions are going on the potential role of zinc in mitigating the corona virus infection.

What Studies Say?          w

Studies reveal that zinc can protect you against respiratory tract infections because of its immune-nutrient properties. Moreover, the odds of getting fever, cold, or cough with individuals taking zinc adequately are comparatively less – than others who have a zinc deficiency.

What’s more? Health experts say that drugs when combined with zinc supplements can prove more effective in reducing COVID-19 morbidity and mortality than chloroquine or hydroxychloroquine individually.

The Role of Zinc In Your Body

Protein diet for the athlete cottage cheese and food supplement on white background top view copy space

Zinc is basically a trace element that is necessary for a healthy immune system. It assists with the function, creation, and repair of our DNA – the building blocks for every cell in the body. Moreover, zinc accelerates wound healing, decreases inflammation, and reduces the risk of certain age-related diseases.

Zinc Intake

Zinc is an essential mineral that our body cannot make by itself, therefore we need to ensure our diet is rich in zinc – along with other nutrients.

Zinc Supplements

You can take zinc supplements or multi-nutrient supplements that provide zinc. However, make sure you consult your doctor.

Zinc-Rich Healthy Diet Plan

 

You can also include the following food items in your healthy diet plan. Rich in zinc – these food items can also contribute to the overall development of your health.

Fish: Sardines, salmon

Shellfish: E.g. Oysters, prawns, crabs, mussels and shrimp

Meat: Chicken and turkey

Vegetables: Mushrooms, spinach, broccoli, asparagus, kale, onions, ginger, garlic

Beans: Green beans, kidney beans, chickpeas

Dairy Foods: Milk, yogurt, cheese

Nuts and Seeds: Cashews, walnut, peanuts, pumpkin seeds

All the above food items are easily available in the local market. However, if you are facing difficulties in making proper food choices, ensure you consult a nutrition specialist. A qualified nutritionist will not only provide you a guide to the number of serves to include from each food group but will also help you inculcate healthy eating habits to help you live a healthier and happier life.

Kanupriya Khanna is one such nutritionist in Delhi who gives constructive advice on how and what to eat. You can get in touch with her at https://kanupriyakhanna.in/contact-us/

You can also check the website https://kanupriyakhanna.in/ for some pregnancy nutrition plan and child diet plan.

Categories Nutrition and Covid, Nutrition Blogs

Vitamin C For the Treatment of COVID 19

Amidst the COVID-19 outbreak, the concept of vitamin C intake has gained immense attention. Let’s find out why.
* New research (Jun 12, 2020)*  – suggests that vitamin C intake boosts the immune system and helps fight off COVID-19 disease effectively.
• Experts found that patients administered with high dose oral vitamin C showed better recovery results than others. The expected rate of recovery is 14 days, however with the vitamin C treatment – COVID 19 patients showed good results even on the 9th or 10th day.
• Likewise, patients who were offered vitamin C were able to fight off the lung infection in 5-6 days.
• The researchers also found that, on average, vitamin C dose shortened the length of mechanical ventilation by 10% to 15% (approx).
Benefits of Vitamin C
Water-soluble Vitamin C offers several health benefits. Have a look below:
• Boosts immunity and strengthens your body’s natural defense system.
• Helps white blood cells function more effectively
• Can reduce lung inflammation in severe respiratory illnesses
• Helps you get over a cold and fever faster
• Keeps your skin healthy and promotes wound healing
How to Increase Your Vitamin C Levels
Supplements:
Nutrient supplements of vitamin C can be used for helping the immune system fight the corona virus. However, do talk with your doctor first before popping a pill. This is especially important if you’re already taking prescription medication for other illnesses.
Food:
The best source of vitamin C comes from fruits and vegetables. Make sure you include the following immune boosting food items in your healthy diet plan. High in vitamin C – these food items will help you stay healthy amidst this infectious environment.
• Citrus fruits like orange, kiwi, lemon, etc
• Other fruits like papaya, mango, guava, etc
• Berries like strawberry, blueberry, cranberry, raspberry, etc
• Vegetables like broccoli, cauliflower, capsicums, tomatoes, parsley, spinach, etc
• Sprouts & micro greens


If you are looking for simple and delicious ways to eat more of these fruits vegetables – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi, Kanupriya will not only share healthy and effortless meal ideas but will also help you adopt healthy habits for a lifetime. Just take a quick look at her website https://kanupriyakhanna.in/ and get started today.
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Categories Nutrition and Covid, Nutrition Blogs

Immunity-Boosting Foods for Kids This Monsoon

Rain not only brings respite from the scorching heat but also brings along with it some infections. Children are more susceptible to infections such as cold and flu during monsoons. Therefore it is vital to strengthen their immune system so that their body is strong enough to resist any potential disease.
Include the following superfoods in your child’s diet plan, to ensure they stay healthy during this monsoon.
1. Dry Fruits, Nuts, and Seeds
Dry fruits, nuts, and seeds are immune boosting food items. Rich in iron, magnesium, calcium, zinc, potassium, and selenium – they make a perfect snack for kids who love munching after regular intervals.
Tip: For a healthy and balanced diet, it is best to eat them in their natural state. Else you can serve it in smoothies or snacks like poha, oats, idli, upma, dhokla, etc.
2. Citrus Fruits
Fruits like lemon, orange, melon, etc are high in vitamin C; a strong antioxidant that enhances the immune system. Superior in antiviral and antibacterial properties – this supernatural food item can be easily added in your child’s diet plan.
Tip. You can serve fresh citrus juice with a dash of mint leaves.
3. Yogurt
Yogurt is yet another super food that should be included in your child’s diet plan. Parents usually do not give yogurt to their kids thinking it could cause cold and cough. However, the fact is that yogurt helps enhance resistance against infections. Rich in vitamin B12, this immune boosting food is capable of strengthening the gastrointestinal tract as well by promoting the growth of gut friendly bacteria.
Tip: Fresh fruits and nuts can be added to yogurt to make a smoothie and enhance the flavor.
  • Muskmelon

This super fruit is a great pick to stay refreshed and hydrated. Loaded with antioxidants like, beta-carotene, vitamin C and folic acid – muskmelon is also known as an immune-boosting food.
Tip: Muskmelon sorbet
  • Tulsi

Tulsi is one of the best medicinal herbs to treat various infections and allergies. The leaves have excellent antibacterial, anti-fungal, and immune-boosting properties and are easily available in Indian households.
Tip: Wash a few leaves of Tulsi, crush it, and mix with honey. A spoon of tulsi juice every day can do wonders.
  • Turmeric

Packed with anti-inflammatory and anti-bacterial properties, this natural antiseptic promotes immunity – be it any season.
Tip: You can serve turmeric milk with a dash of honey.
  • Eggs

A sufficient amount of protein intake is essential to enhance the immune response, and eggs do serve this purpose naturally. It contains nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning.
The current environment is infectious and unhealthy. However, we have to deal with the situation and provide our kids with the best nutrition to keep them happy and healthy.
For more such diet tips get in touch with Kanupriya Khanna. One of the best pregnancy nutritionist and child dietician in Delhi – Kanupriya can give you a precise diet plan to help you stay healthy.
You can also visit the website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.
Categories Dietician, Nutrition and Covid, Nutrition Blogs

What is Herd Immunity?

Amidst this coronavirus outbreak, you might have heard about the term “Herd Immunity”. Health experts and various national leaders suggest it might be a good way to stop or control the spread of this new disease. So what exactly is this “Herd Immunity”? Let’s find out:

Herd immunity as the name suggests is also called community immunity or group protection. When most people of a population are immune to an infectious disease, it provides indirect protection or herd immunity to those who are not immune to the disease. The more people are immune, the lesser is the virus spread. For example, if 70% of a population is immune to a virus, 3 out of every 4 people who stumble upon with the infection won’t fall sick or won’t spread the disease any further. In this manner, the spread of viral infection is kept under control.

Herd immunity can stop the spread of most illnesses, such as swine flu, and other pandemics within a country. Hence, health officials suggest that the current COVID 19 chain can be broken with this kind of group immunity model.

People Who Depend on Herd Immunity

For certain people, herd immunity is a vital way of protecting themselves against life-threatening diseases. These groups are:

  • Senior citizens
  • New-born babies
  • Individuals with a history of chronic diseases
  • People who have compromised immune systems, eg. People on chemotherapy treatment, those suffering from autoimmune disorders like multiple sclerosis, lupus, etc.
  • Those who are very ill in hospital

Strengthening Immunity

Vaccines create herd immunity too. Various efforts are underway towards the development of a vaccine for the coronavirus, but there could be a wait as long as up to a year before a safe vaccine is made available.

However, we as individuals can try to strengthen our immunity by following some healthy-living strategies.  Here are some tips:

  • Eat a variety of foods that help in strengthening your immune system
  • Drink plenty of water
  • Include herbs in your healthy diet plan
  • Maintain personal hygiene
  • Avoid alcohol and smoking
  • Exercise regularly
  • Meditate
  • Get adequate sleep
Categories Nutrition and Covid, Nutrition Blogs

Can Vitamin D Protect You Against COVID-19?

While the world is trying to restart phase by phase, many health experts are looking for strategies to protect humans from the COVID-19 virus. Recent studies have suggested that we should consider taking vitamin D supplements to be able to fight the infection.

How researchers found a link between vitamin D levels and COVID-19:

  • Researchers evaluated cases of COVID-19 and found that most patients who died had vitamin D levels below normal
  • Studies showed that patients admitted to the ICU were vitamin D deficient, while those who were able to beat the infection effectively had normal levels.
  • Moreover, it is a well-known fact that Vitamin D levels are severely low in the aging population. Experts are of the opinion this has been the reason why European countries saw higher COVID19 deaths – since they have the most elderly population.

Vitamin D to Boost Overall Health

Fat-soluble Vitamin D is considered a vital element for proper immune function. It not only increases the calcium absorption from your gut but also communicates with immune cells to regulate the body’s response to germs and bacteria. While its supplementation can’t protect you from contracting the disease, doctors/health experts suggest that maintaining a normal level can certainly give you the ability to fight it off.

How to Increase Your Vitamin D Levels

Sunlight

Vitamin D is also acknowledged as a sunshine vitamin since human bodies can easily make vitamin D from sun exposure. As per experts, 10 to 20 minutes of sun exposure daily between 10 am – 3 pm is usually enough to make adequate vitamin D. However, this process varies widely depending on the season, and geographic location.

Food

You can also raise your Vitamin D levels through foodInclude the following food items in your healthy diet plan. Rich in Vitamin D – these food items will help you fight the infection without much complexity.

  • Fish, like tuna, mackerel, and salmon.
  • Cheese
  • Egg yolks
  • Fortified foods like breakfast cereals, orange juice, soy milk, dairy products

All these items are easily available in the market. However, if you are wondering how to put all these to good use – contact your nutritionist or dietician. The nutritionist will not only help you create innovative food recipes for kids and your family but will also help you maintain the right balance of nutrients in your daily diet.

 

Categories Dietician, Nutrition and Covid, Nutrition Blogs

Recommended Diet for Expectant Women Based on Easily Available Ingredients During Lockdown

Nutrition is a key factor for a healthy pregnancy. However, given the lockdown and the difficulty of food supply or food supply chains being adversely affected, many may not have access to all kinds of food items. Therefore, to ensure proper nutrition, we have listed down a pregnancy diet plan based on the easily available ingredients during the lockdown.

Here is a list of different breakfast, lunch, dinner, and mid-day snack options. These options will not only provide you good nutrition for a healthy pregnancy but will also help you boost your immune system amidst this corona virus outbreak.

Breakfast:
• A glass of milk with one of the following:
poha, upma, dosa, steamed idli, oats, boiled eggs, etc

Lunch and Dinner
Vegetarian:
• Rice or Roti with dal, dahi and vegetables, or simple vegetable khichdi with dahi
• Stuffed vegetable paratha (eg. Aloo paratha, methi paratha, cabbage paratha, palak paratha, etc) with dahi

Non-Vegetarian:
• Rice or roti with egg curry, chicken curry, fish curry (like prawns, Bombay ducks, or whatever is available and safe to consume) and vegetables
• Steamed or baked fish with millets or quinoa salad.
• Chicken soup with salad and whole wheat bread

Mid-Day snacks
• Oat bars
• A bowl of sprouts
• A bowl of fresh fruits or a handful of dry fruits, nuts and seeds.
• Vegetable fingers with nut butters
popcorn, fox nuts, khakhara, dhokla

Stay Hydrated

It’s important to stay hydrated during pregnancy, hence make sure you drink lots of water. Adequate intake of water will decrease constipation, decrease the risk of urinary tract infection, reduce swelling due to oedema, soften your skin, and keep you cooler.

Foods and Beverages to Avoid During Pregnancy
Pay close attention to what you eat, and avoid the following food items and beverages in your diet during pregnancy:

• Unwashed fruits and vegetables
• Unpasteurized milk
• Shellfish
• Undercooked or raw fish like sushi and meat or eggs
• Caffeine
• Alcohol
• Processed Junk Foods

Pregnancy is a beautiful phase of life, so all the expecting women stay at home, be safe, and enjoy the upcoming motherhood. If you need help or have questions with your nutrition plan – feel free to consult Kanupriya Khanna. A female fertility nutritionist in Delhi – Kanupriya will not only help you with a good diet plan, but will also help you stay calm and healthy during the lockdown.

Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Rajma Recipes for Kids During Lockdown

Highly popular in Indian cuisine – Rajma (kidney beans) is one of the best food items that can be included in your child’s diet plan. A good source of carbs, fiber, and protein, these beans can offer ample nutritious benefits to your growing toddler. Since Rajma is inexpensive and easily available in the market, you can prepare healthy rajma recipes for your kids during the lockdown. For quick and easy recipe ideas have a look below:

 

1) Rajma Salad:-  A quick and easy one pot Rajma dish.

 

Ingredients:
• 1 cup boiled rajma
• 1 tomato – finely chopped
• 1 boiled cucumber – finely chopped
• 1 onion – finely chopped
• 4-5 tbsp curd/yogurt
• 1 tsp mustard sauce
• ¼ tsp pepper
• Handful coriander leaves – finely chopped
• Handful mint leaves – finely chopped
• 1/2 tbsp lemon juice
• Salt to taste
Preparation:
• In a large bowl mix all the ingredients together.
• Add salt as per taste and garnish it with mint leaves and coriander leaves.
• Serve once ready.

 

2) Stuffed Rajma Paratha – It’s a perfect wholesome meal.

 

Ingredients:
• 1 cup wheat flour
• 2 onions finely chopped
• 1 cup boiled rajma
• ½  cup boiled mashed potatoes
•1/4 cup chopped onions
• 1 tsp red chili powder
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala powder
• Salt – to taste
• Oil as required
• Water as required
Preparation
• In a large bowl, first, knead the wheat flour to a soft dough (like chapati dough).
• Take a blender, and add boiled rajma. Make it into a coarse paste and transfer to another bowl.
• Now add mashed potatoes, onions, red chili powder, turmeric powder, coriander powder, garam masala powder to the rajma paste bowl. Mix everything well.  Now the rajma stuffing is ready
• Next, divide the flour dough into small portions. Stuff each portion with rajma mixture and roll them into a round disc – just like chappatis.
• Now roast the rolled parathas on a pan with little oil.
• Serve hot with curd or raita.

 

3. Rajma Soup – Simple and a healthy meal for kids.

 

Ingredients:
• 1 cup – boiled Rajma
• ½ cup boiled pasta
• 3 – 4 crushed garlic cloves
• 1-2 bay leaves
• 1 onion – finely chopped
• 3 tomatoes – finely chopped
• ½ cup finely chopped spinach
• ¼ cup finely chopped carrots
• ¼ cup finely chopped French beans
• Salt and pepper
• 2-3 cups of water
• 2-3 tbsp fresh basil leaves finely chopped
Preparation:
• Take tomatoes, onion, bay leaves and garlic and pressure cook for 1 whistle.
• Once cooked, remove the bay leaves from the mixture, and grind the vegetables along with water to form a soup.
• Now take a pan and add the soup along with the chopped veggies and the 3/4 basil leaves. Add boiled rajma and bring the soup to a boil.
• Add salt and pepper as per taste.
• Cook for  5 minutes, till you get the desired thickness of the soup
• Add pasta and the remaining basil leaves for garnish and serve hot.

 

4. Rajma Burger Patties: A healthy mid-day snack.

Ingredients:
• Burger breads
• 1 cup boiled Rajma
• ½ cup boiled quinoa
•1/4 cup grated beet root
•1/4 cup chopped onions
•1/4 cup grated carrots
•1/4 cup chopped French beans
• 1 -2 tsp ginger-garlic paste
• 1 tsp red chilli powder
• 1 tsp garam masala powder
• 1 tsp chaat masala powder
• Some fresh coriander leaves
• 1-2 tsp butter
• Salt, pepper to taste
Preparation:
• Take rajma and quinoa and blend it together in a blender to form a coarse paste.
• Next – combine all the remaining ingredients in a bowl. Mix well. Shape them into burger tikkis and roast on an iron skillet, with little oil.
• Take a burger bun and place the burger patty in it.
• Serve with salad leaves, sliced tomatoes and onions.
For more such kid-friendly recipe variations get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your child inculcate healthy eating habits to live a healthier and happier life.
You can also check her website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.
Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness.  And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.

Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.

Keep Washing
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.

Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.

Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.

Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.

Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc.  Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.

Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.

Categories Dietician, Nutrition and Covid, Nutrition Blogs, Recipe

Avoid Junk Food & Eat Healthy in Lockdown

While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.

  1. Lavash Chips

Healthy and nutritious – lavish chips pair well with any dip, hot or cold.

Ingredients:
  • 1 cup whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp oregano powder
  • 1 tsp mixed spices,
  • 1 tsp red chilli flakes
  • 2 tbsp oil
  • Little salt

Procedure:

  • Mix whole wheat flour, garlic powder, oregano, mixed spices, red chilli flakes, and salt together.
  • Now add oil to the mixture and knead the dough.
  • You can also sprinkle some water to the mixture if needed. Remember, the dough should neither be too stiff or too thin.
  • Roll the dough till about 0.25 cms thick like a roti. Next cut the roti in strips. Put it in a parchment paper on a baking tray and bake it for 20 minutes in a preheated oven at 180 degrees.
  • Serve when ready.
  1. Quinoa Bites

Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.

Ingredients

  • 2 cups cooked quinoa
  • 1 cup kidney beans
  • 1 cup frozen corn
  •  1/2 cup diced yellow onion
  •  1/2 cup breadcrumbs
  •  2 large eggs
  •  1/2 cup shredded cheese
  •  2 tbs chopped cilantro
  •  1 tsp paprika
  •  1 tsp cumin
Procedure
  • Preheat oven to 350 degrees.
  • Mix together all the above ingredients.
  • Equally distribute the mixture into a greased mini muffin tin. Fill each cup to the top (1 heaping tbs each), and press down gently to compact.
  • Bake for 15-20 minutes.
  1. Stuffed Baked Cauliflower

Lip-smacking and full of flavour, this stuffed baked cauliflower makes for an incredible meal – be it any day.

Ingredients For Boiling Cauliflower

  • 1 big cauliflower
  • ½ tsp turmeric
  • Little salt
Ingredients For Stuffing
  • 1 cup paneer,
  • 2 tsp thick curd,
  • ½ tsp ginger – garlic paste,
  • few chopped cashews and some raisins,
  • ½  tsp grounded cardamon,
  • ½ tsp chilli powder,
  • Salt to taste,
  • ½ cup coriander leaves
  • Some lemon juice

Ingredients For Gravy

  • 2-3 bay leaves
  • spices like cloves, black peppercorn, mace, star anise, big cardamom
  • ½ cup chopped ginger and garlic
  • ½ cup roughly chopped onions
  • Few cashews and muskmelon seeds
  • ½ tsp turmeric,
  • ½ tsp  red chillies
  • ½ tsp coriander powder
  • ½ cup of milk
  • 1-2 tsp cooking oil
  • Salt to taste
  • Chopped coriander for garnishing
Procedure
  • Take some water and boil 1 big cauliflower in a pot. Add salt and turmeric and allow it to boil for 3-4 minutes. Later, turn the vegetable upside down and again boil it for some time (make sure you don’t over-boil it since you need to bake it in the end).  After a few minutes take it out on a plate.
For the Stuffing:
  • Take a bowl and add paneer, thick curd, ginger-garlic paste, few chopped cashews, some raisins, grounded cardamon, little chili powder, salt, chopped coriander leaves, and some lemon juice. Mix everything well.
  • Now take the semi-boiled cauliflower and stuff it with this mixture. Stuff it carefully between the florets without breaking it. Turn it around and stuff it from the stem side also.
  • Next place the stuffed cauliflower on a baking tray and bake it in a preheated oven for 12-15 minutes or till the top is nicely golden brown.
  • Meanwhile, prepare the gravy.
For Gravy:
  • Heat oil in a pan. Add bay leaf, cloves, black peppercorn, mace, star anise, big cardamom.
  • Then add chopped ginger and garlic and roughly chopped onions. Saute it together.
  • Add cashew and muskmelon seeds. Mix well.
  • Then add all the dry spices i.e. turmeric, red chilli powder, and coriander powder. Mix everything well.
  • Switch off the gas and allow it to cool.
  • Now grind this mixture in a grinder.
  • Take this mixture out in the pan and add half a cup of thick curd. Saute till the oil gets separated.
  • Add half cup of milk.
  • Let it cool on slow fire for 5-6 minutes. Add salt to taste. Now adjust the consistency by adding milk or water.
    • For presenting, in a serving dish, pour out this gravy. Place the stuffed cauliflower on top of it. Garnish it with coriander leaves.
Serve hot and enjoy!!!
  1. Amritsari Kulchas

Amritsari Kulcha is a scrumptious, flavour-packed Indian bread.  Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.

Ingredients
  • 2 cup flour ( you can take equal portions of wheat flour and maida)
  • 1 tsp baking powder
  • 1 tsp sugar
  • 1/4 tsp baking soda
  • 2 tsp oil
  • salt to taste
  • 1/4 cup curd
  • 4-5 boiled potatoes
  • ½ cup chopped onions
  • ½ tsp red chilli powder
  • ½ tsp amchur powder
  • ½ cup coriander leaves
  • 2-3  green chillies
  • A little mixture of chopped garlic, sesame seeds, coriander leaves, and green chillies.

Procedure

  • Take 2 cup flour. Add baking powder, sugar, baking soda, oil, salt, and curd. Knead it with lukewarm water. Cover and keep it for at least 1 hour.
  • Now for the stuffing. Mash the boiled potatoes. Add chopped onions, salt, red chilli powder, amchur powder, coriander leaves and green chillies.
  • Next roll the kulchas. Add the stuffing and roll it again in whatever shape you like.
  • Put some chopped garlic, sesame seeds, coriander leaves, and green chillies on top and press it with your palm.
  • Make the kulchas in a pre-heated tandoor.
  • Apply some ghee and serve with channas or paneer dish.
  • If you don’t have a tandoor, you can make it on an inverted tawa also.
You can prepare these food recipes for kids and adults. Healthy, nourishing and wholesome – these culinary delights will soothe everyone’s taste-buds.

 

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