There’s nothing like enjoying a delicious, nutritious and satisfying meal after a long day at work, but one may be left with little energy towards the end of the day and may not feel like spending too much time in the kitchen. Besides, if you are having dinner at […]
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There's nothing like enjoying a delicious, nutritious and satisfying meal after a long day at work, but one may be left with little energy towards the end of the day and may not feel like spending too much time in the kitchen. Besides, if you are having dinner at a late hour, you must make sure that it is gut-friendly and easy to digest. Including ingredients like lemon, honey, beetroot, coconut, millets, coriander leaves, cumin seeds, and banana will make sure your gut remains a happy and healthy place. Manpreet Kaur Paul, Executive Nutritionist, Cloudnine group of hospitals, Faridabad shares 4 amazing dinner recipes that can be made easily without spending much energy. (Also read: World Osteoporosis Day: 3 delicious recipes to prevent osteoporosis, improve bone health)
1. Lush Lime Coconut Creation
Ingredients
1 ripe banana, frozen
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1 cup coconut milk
Zest of 1 lime
1 tbsp honey (optional, for sweetness)
1/2 cup shredded coconut, toasted
Sliced fresh fruits (such as kiwi, strawberries, or mango) for topping
Method
- Peel the banana and freeze it beforehand. Freezing the banana helps make the smoothie thicker and creamier.
- Toast the shredded coconut in a dry pan over medium heat till it turns golden brown. Keep a close watch, as it can burn quickly. Set aside to cool.
- In a blender, combine the frozen banana, coconut milk, lime juice, and lime zest. You may add honey for sweetness
- Blend until smooth and creamy. If the mixture is too thick, you can add a splash of coconut milk to help blend it smoothly. Add this to a bowl or a glass
- Grab a spoon and enjoy your refreshing lime coconut smoothie bowl! It's a perfect breakfast, snack, or dessert option.
Benefits of the recipe
Coconut milk is a good source of vitamins and minerals, including vitamin E, B and minerals like calcium, magnesium and selenium. Also, it is an excellent alternative to those intolerant to milk. Bananas are rich in dietary fibre, promoting healthy digestion and preventing constipation.
2. Ruby Radiance Raita
Ingredients
1 medium-sized beetroot, peeled and grated
1 cup thick yogurt
1/2 teaspoon cumin powder
1/2 teaspoon chaat masala
Salt to taste
Fresh coriander leaves - chopped (for garnish)
Roasted cumin seeds (for garnish)
1 tablespoon olive oil
1 teaspoon mustard seeds
1 green chili, finely chopped (optional)
A pinch of asafoetida (hing)
Method
- Heat olive oil in a pan. Add mustard seeds and let them splutter.
- Add grated beetroot, green chili (if using), and a pinch of asafoetida. Sauté until the beetroot is cooked and tender. Let it cool.
- In a mixing bowl, whisk the yogurt until smooth.
- Add the sautéed beetroot to the yogurt. Mix well.
- Add cumin powder, chaat masala, and salt to the mixture. Adjust the seasoning according to your taste. Mix until well combined.
- Serve chilled beetroot raita as a refreshing side dish with biryani, pulao, or any Indian meal of your choice.
Benefits of the recipe
The recipe is packed with essential nutrients such as folate, iron and potassium which are important for the overall health. Beetroot is also a good source of iron.
3. Avocado and Cheese Egg Salad
Ingredients
6 hard-boiled eggs, peeled and chopped
1 ripe avocado, peeled and diced
2 cheese slices
2 green onions, finely chopped
Salt and pepper to taste
Coriander leaves chopped (for garnish)
Bread (for serving)
Method
- In a mixing bowl, combine chopped hard-boiled eggs, diced avocado, cheese slice and chopped green onions.
- In another small bowl, mix minced garlic, olive oil, salt and pepper.
- Pour the dressing over the egg mixture. Gently toss until well combined, being careful not to mash the avocado completely.
- Spread the avocado and cheese egg salad on bread slices. Garnish with fresh coriander leaves and serve as sandwiches
Benefits of the recipe
Eggs are an excellent source of high-quality proteins. Avocado is rich in monounsaturated fats, which are heart-healthy fats. It is also a good source of dietary fibre.
4. Jowar Vegetable Stir Fry
Ingredients
1 cup jowar (sorghum) flour
½ cup mixed vegetables (bell peppers, carrots, peas)
1 small onion, finely chopped
2-3 garlic cloves, minced
1 green chilli, finely chopped
1 teaspoon oil
Salt and pepper – according to taste
Fresh coriander leaves for garnishing
Method
- In a bowl, mix jowar flour with hot water to form a smooth, non- sticky dough. Let it rest for a few minutes.
- Heat oil in a pan. Add minced garlic and saute until aromatic
- Add chopped onions and green chill. Saute until the onions are translucent. Add mixed vegetables and stir fry for a couple of minutes until they are slightly tender but crisp
- Now break the jowar dough into small pieces and add it to the pan. Mix well with the vegetables.
- Season with salt and pepper according to your taste. Stir fry the mixture for a few more minutes until the jowar is cooked and well combined with the vegetables
- Garnish with fresh coriander leaves and serve hot
Benefits of the recipe
Jowar is a good source of dietary fibre, aiding in digestion and preventing constipation. Jowar is naturally gluten free, making it suitable option for people with celiac disease.
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