Tag Archives: nutritious

DATE AND DRY FRUIT ROLLS

Have been so caught up with work that the time I spend in the kitchen has reduced drastically. This was probably the first Diwali where I had hardly made anything specil. Was feeling so guilty, that the night before Diwali made Rava Laadoos and this simple Date and dry fruit roll.

date-and-dry-fruit-rolls

This is what you’ll need

Seedless dates: 500gms (finely chopped)

Mixed nuts: 1 and a 1/2 cups ( I used almonds, cashew nuts and pistachios)

Ghee: 2 tbsp

Let’s get cooking

1. Lightly toast the nuts in a pan and keep aside.

2. In the same pan heat the ghee and add the chopped dates to it. Mix until nicely mashed.

3. Add the toasted nuts and mix well.

4. Remove from heat and let it cool down.

5. Shape into laddoos or alternately, roll into a long roll and cut into one inch roundels.

6. Refrigerate once made. Serve when required.

date-and-dry-fruit-rolls3

Approximate preparation and cooking time: 20 minutes

Dieticians Note

Dates are calorie dense, iron rich foods, easy to digest and contain simple natural sugars.

The combination of nuts in this sweet, makes it protein rich as well.

date-and-dry-fruit-rolls4

 

 

 

PALAK KHICHDI (SPINACH WITH RICE AND MOONG DAL)

Another one of those days when you are lazy and to make it worse haven’t decided what to cook!! I had a bunch of fresh spinach in the fridge and the first thought that came to my mind was Palak Khichdi, a perfect one pot healthy and nutritious meal, packed with fibre, proteins, vitamins and minerals. The recipe is adapted from Rajshri Food video on your tube, by Chef Ruchi.

This is what you’ll need

Rice: 1 cup

Moong dal: 1/2 cup

Turmeric: 1/4tsp

Salt to taste

Palak: 1 and a half cups (ground to a paste with a little water)

Onion: 1 (finely chopped)

Tomatoes: 2 (finely chopped)

Ginger: 1tsp (finely chopped)

Garlic: 1 tsp (finely chopped)

Green chillies: 5 (finely chopped)

Garam masala: 1/2tsp

Ghee: 1tbsp

For the seasoning

Cumin seeds: 1tsp

Cloves: 3

Cinnamon: 1/2″ piece

Hing: 1/2tsp

Red chillies: 4

Coriander leaves: 1tsp (finely chopped)

Curry leaves: Few

The rest of the chopped ginger garlic: 1tsp

Ghee: 1tbsp

Let’s get cooking

1. Wash and rinse the rice and dal.

2. In a pressure cooker, add the rice, dal, turmeric powder, salt and 3 cups of water.  Cover the prssuure cooker and cook for 2 whistles. Switch off the cooker, open the lid and keep aside.

3. In another pan heat 1 tbsp of ghee and add half tsp each of the finely chopped ginger and garlic. Fry for 30 seconds.

4. Add the onions and green chillies and fry until the onions are transparent.

5. Add in the tomatoes and cook until the tomatoes are pulpy.

6. Add the palak puree along with the garam masala, salt and on a low flame cook until the palak is cooked. (Around 5 to 6 minutes)

7. To the palak mixture add the khichdi (rice and dal mixture) and mix well.

8. Add a glass of water if the consistency of the khichdi is too thick. Bring the mixture to a boil and let it boil for 3 to 4 minutes.

9. In the mean time prepare the seasoning.

10. Heat the ghee is a small pan. Add the cumin seeds, cinnamon, cloves, hing, red chillies, ginger, garlic, curry leaves and coriander leaves. Fry for 30 seconds.

11. Pour on the khichdi, mix well and serve hot.

Approximate preparation and cooking time: 40 minutes

Serves: 4

Dietician’s Note

Spinach is an excellent source of vitamins and minerals, especially Vitamin K and magnesium and iron. It is rich in fibre and low in calories. A good choice for people with anaemia and those on weight reducing diets.

This dish is a cereal pulse combination, making it rich in proteins.

Minimal amount of oil can be used if you want to avoid using ghee.

Moong dal is a good source of fibre, making this a good choice for people with constipation.

 

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