Healthy Nutritional Recipes For Pregnancy

       

Healthy Nutritional Recipes For  Pregnancy

  HEALTHY NUTRITION FOR PREGNANCY

 STEAMED ROHU :-

STEAMED ROHU

A right  food for post natal condition being very healthy and easy to prepare  .A very good source of calcium, protein, and other vitamins & minerals

Ingredients: -
•    Rohu Fish 200gm
•    Mustard seed paste 5gm
•    Poppy seed paste  10gm
•    Cumin seeds 1/2 tsp
•    Garlic cloves 8 to 10
•    Green Chillies  2
•    Coriander  1 tbsp
•    Vinegar 1tsp
•    Oil 1tsp.
•    Banana leaves
•    Lemon wedges 2-3
•    Salt to taste

Preparation: -

1.    Wash the fish.
2.    Sprinkle salt & Vinegar and marinate for 10 minutes.
3.    Grind all the ingredients to form a fine paste for masala.
4.    Spread this paste on the fish and marinate it for 20 minutes.
5.    Spread some oil on banana leaves & wrap each fish in a separate leaf.
6.    Steam the wrapped fillets for 20 to 25 minutes.
7.    Remove from the steamer.
8.    Unwrap and serve hot with lemon wedges.

•      Total quantity: -4
•      Per serving: -2

Nutritive value per serving:

•    Calories(kcal)      109.7  
•    Protein(g)              17    
•    Fat (g)                      2      
•    Carbohydrate(g)    6        
•    Calcium (mg)          729

Green Chapati with Sesame seeds :-


GREEN CHAPATIS

GREEN CHAPATIS

A calcium and beta carotene rich dish which is easy to prepare with easily available food Ingredients This recipe is a good variation of regular chapattis. Inclusion of whole wheat flour would enhance   thiamine and niacin content also

Ingredients:

•    Cauliflower green finely chopped 200gm

•    Sesame Seeds 50gm

•    Bengal Gram Flour 50gm

•    Whole wheat flour 200gm

•    Onion finely chopped 100gm

•    Cumin seeds 5gm

•    Coriander leaves finely chopped 1tsp

•    Cooking Oil 5 ml

•    Red Chili Powder 1/2 tsp

•    Asafoetida 1 pinch

•    Salt to taste

Preparation: -

1.  Dry roast Sesame Seeds.

2.  Mix Bengal gram, whole wheat flour, sesame seeds, red chili powder, turmeric powder, asafoetida,      cumin seeds, coriander leaves and onion in a mixing bowl.

3.  Make dough using some warm water and prepare chapattis.

4.  Serve hot with Yoghurt or Lassi.

        

Total serving: - 15

Nutritive value per serving: - 

5.    Calories (kcal) 89.0

6.    Protein (g) 3.8       

7.    Fat (g) 2.07       

8.    Carbohydrate (g) 13.8   

9.    Fiber (g) 0.73       

10.  Calcium (mg) 146

Note : Ragi flour can be added in proportion of 1:1 with wheat flour as ragi is rich source of calcium.

NUTRITIOUS KEBABS

NUTRITIOUS CHICKEN KEBABS

Tingle your taste buds with enticing and mouth watering Nutritious Kebabs, providing good quality protein and at the same time the goodness of mint and coriander along other ingredients which are loaded with important minerals, vitamins and antioxidants recommended during this stage. Relish these luscious kebabs with green chutney and lemon juice to enhance beta carotene, calcium, vitamin c content among others .



Ingredient

1.    Boneless Skinless Chicken –100 g
2.    Whipping Cream – 5 g
3.    Ginger/Garlic Paste – 1 tbsp
4.    Mint Leaves finely chopped – 1/2 tbsp
5.    Coriander Leaves finely chopped – 1 tbsp
6.    Ground Green Chilies – to taste
7.    Baby Tomatoes-5-6 (for garnishing)
8.    Salt – to taste

Preparation
1.    In a large mixing bowl, mix together all ingredients except chicken. Taste the mixture and adjust
       salt.
2.    Add chicken and mix well.
3.    Cover and keep in the refrigerator to marinate for at least 4-6 hours.
4.    Preheat your oven or grill to a medium high temperature and grill chicken for 8 to 10 min.
5.    Turn the chicken over in between till it turns brown on all sides and is tender.
6.    Garnished with baby tomatoes. Serve hot.

Serves 2

Nutritive value per serving

•    Calories (kcal) 77
•    Protein (g) 12.9
•    Fat (g) 2.8

SOYA SANDWICH


                                     

SOYA SANDWICH

Soya Sandwich, enriched with a filling of soya granules and vegetables, adds spice to nutritious whole wheat bread. An excellent breakfast / evening snack / packed lunch option, rich in good quality protein,  calcium, and dietary fiber making it an excellent snack for lactating women.

Ingredient
•    Soya granules-20 g
•    Brown Bread-4slices (80g)
•    Onion-50 g
•    Tomato-100 g
•    Capsicum-50 g
•    Lettuce leaves (tender) 5 g
•    Black pepper-5 g
•    Oil-10 ml
•    Coriander Leaves5g
•    Red chili flakes-5g
•    Salt
Preparation
1.    Soak Soya granules in warm water for 10 minutes.
2.    Squeeze out all the excess water and keep aside.
3.    Finely chop all the vegetables except lettuce leaves
4.    In a pan heat oil and add all the vegetables, Soya granules, and seasonings.
5.    Sauté well, turn off the flame and keep aside to cool.
6.    Take 2 slices of bread, place a lettuce leaf on one slice, spread the filling on it and cover with the        other slice.
7.    Toast in a non-stick sandwich toaster till crispy golden brown.
8.    Serve hot with chutney /sauce

Serves 4

Nutritive Value per serving
•    Calories (kcal) 130.1
•    Protein (g) 4.5
•    Fat (g) 2.6
•    Carbohydrate (g) 13.7

WHOLE BENGAL GRAM AND CAULIFLOWER KEBABS
                                     

CAULIFLOWER KEBABS

Whole Bengal gram and Cauliflower Kebabs, a variation of the traditional Indian mouth watering snack, made healthy and nutritious to cater for the special requirement of calcium and protein during lactation. It is easy to prepare from readily available ingredients as well as a good alternative to deep fried snacks. Serve with mint- curry leaves’ chutney to enhance beta carotene, vitamin C intake.

.

Ingredient

•    Bengal gram(whole): - 100 g

•    Cauliflower (can use greens also): - 100 g

•    Onions,  100 g

•    Bread crumbs: -50 g

•    Cumin seeds: -1\2 tsp

•    Green Chilies,-3-4

•    Ginger chopped 1tsp

•    Oil 5 ml.

•    Salt to taste 

Preparation

1.    Soak Bengal gram for 3-4 hrs and then grind to a coarse paste by adding enough water.

2.    Grate onion, cauliflower (add shredded greens) & green chilies and mix well to the gram paste.

3.    Add salt, cumin seeds, bread crumbs, ginger. Divide this mixture into equal portions.

4.    Flatten each portion on your palm and shallow fry these kebabs in hot oil.

5.    Once the tikki turn brown in color, remove and serve hot with chutney or sauce.

 Serves 6

Nutritive value per serving

•    Calories (kcal) 107.5

•    Protein (g) 4.8       

•    Fat (g) 2.1       

•    Carbohydrate (g) 17.5   

•    Fiber (g) 1.3

•    Calcium (mg) 147.7

                                        

REFRESHING GRAM DRINK

REFRESHING GRAM DRINK

A nutritious and refreshing beverage adding on the goodness of Bengal gram, ragi flour and yoghurt. A high calcium and protein rich drink made to meet high demands during  lactation.

Ingredient
                                         
•    Roasted Bengal gram flour 100 g
•    Ragi flour 50 g
•    Skimmed yogurt 200 g
•    Ground cumin 5 g
•    Fresh green chili, seeded and very finely chopped-2
•    Fresh finely chopped coriander or mint leaves 10g
•    Salt and pepper to taste
•    Crushed ice
•    Cold water 6 liters.


Preparation
1.    Roast Bengal gram flour and Ragi flour separately.
2.    Pour yoghurt and water in a blender and blend for 1 min.
3.    Add in Bengal gram and Ragi flour.
4.    Add chili, ground cumin, salt and pepper, blend further for 2 min.
5.    Sprinkle cumin powder and coriander/mint.
6.    Serve over crushed ice.
Serves 4

Nutritive value per serving

•    Calories (kcal) 153.4
•    Protein (g) 9.4
•    Fat (g)    1.8
•    Carbohydrate (g) 26.5
•    Calcium (mg) 136.4

CARDAMOM SHAKE

CARDAMOM SHAKE

Cardamom Shake has the added distinct flavor of cardamom and poppy seeds. It is easy to make, delicious, low in fat, good in protein  calcium, and also riboflavin making it an ideal drink for breakfast/ evening tea time.

Ingredient

•    Toned Milk/ Cow’s Milk 300 ml
•    Water 100 ml
•    White Poppy seeds 10 g
•    Cardamom seeds ground 1/2tsp
•    Sugar   10 g( Can be avoided )
   
Preparation

1.    Place the poppy seeds in a frying pan over a moderately low heat and dry-roast, turning often, for        about 5 minutes.
2.    Combine the poppy seeds, cashews or almonds, and water in a blender process for 2-3 minutes.
3.    Add 100 ml of milk and process on low speed for 15 seconds.
4.    Pour the mixture through a strainer over a pan.
5.    Press out as much as liquid as possible, and then add the remaining milk and cardamom seeds.
6.    Stirring constantly bring to boil over moderately high heat.
7.    Reduce the heat to low and simmer for 2 minutes.
8.    Now mix sugar.
9.    Pour the milk back to forth from one pan to another until it is frothy.
10.    Serve immediately in warmed cups.

Serves 2

Nutritive value per serving
•      Calories (kcal) 140.9    
•      Protein (g) 5.88            
•      Fat (g) 7.11  
•     Carbohydrate (g)13.44        
•     Calcium (mg) 259.2    

Guava Drink

GUAVA DRINK

Guava juice is known to be a great thirst quencher as well as an extremely rich source of vitamin C. The flavour of ginger enhances the taste and has many ayurvedic benefits during lactation¬

Ingredients:-
•    Guavas 200 gm
•    Sugar 10 gm( Can be avoided )

•    Juice of 1/2 lemon

•    Ginger juice 1tsp

Preparation:-

1.    Wash and cut the guavas into large cubes.
2.    Place these in a saucepan along with sugar and 1 1/2 cups of water.
3.    Bring to boil and simmer till the guavas are tender.
4.    Cool completely and puree in a blender.
5.    Add ginger and lemon juice and mix well.
6.    Fill half a glass with the pulp and top up with chilled water or ice-cubes and serve immediately.

•    Total serving: - 2

•    Nutritive value per serving: -
•    Calories (kcal) 70.7
•    Protein (g) 0.9    
•    Fat (g) 0.3    
•    Carbohydrate (g) 16.1
•    Fiber (g) 5.2
•    Calcium(mg) 11.5
•    Vitamin C -  212

Soya methi chunks

SOYA METHI CHUNKS

Alongwith the goodness of high quality soya protein, this recipe provides  plenty of Calcium and beta carotene

Ingredients:                                      
•    Soya chunks 50gm
•    Onion 50gm-Chopped
•    Tomatoes 50gm
•    Ginger garlic paste 1/2 tsp
•    Butter 1 tsp
•    Kasoori methi 1 tbsp
•    Turmeric a pinch
•    Red chili powder 1/2 tsp
•    Garam masala 1/2 tsp
•     Milk 50ml
•     Salt

Preparation:-

1.    Wash and pressure cook soya chunks (with water) for one whistle with some salt.
2.     Take out soya chunks, leave them under cold water and squeeze the water out of them.
3.    Heat 1 cup of water and add onion and cook for 5mins, discard water and make a paste.
4.    Blanch tomatoes, peel them and make a paste.
5.    Heat butter in a pan and fry onion paste till golden brown for about 10 min.
6.    Add ginger garlic paste and fry for 2-3 min.
7.    Add tomato paste, mix well and fry for 5 min. Now add all the spices  and cook till the oil leaves the sides.
8.    Add soya to the gravy and add enough water to get a thick consistency.
9.    Add kasoori methi and bring it to a boil.
10.  Remove from heat and add milk and boil it till the gravy becomes thick. Serve hot with chapatis.

•    Total serving: - 2
•    Nutritive value per serving: -
•    Calories (kcal) 164
•    Protein (g) 12.1      
•    Fat (g) 8.4    
•    Carbohydrate (g) 9.9
•    Fiber (g) 1.2
•    Calcium (mg) 113.7

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