By Dr Anjali Mukerjee May 2007 Eat right with these delicious recipes and health will be yours Each of us starts life with abundant energy. As life goes on, overwork, pollution, poor nutrition and stress leads to building up of toxins and the body slows down. To kickstart the body to work further, we start taking stimulants like coffee, cigarettes, energy-boosting drugs and the like. This actually worsens the problem. Real energy can only be released by putting in the right fuel. Therefore, our goal in the pursuit of higher energy levels should be to understand how to make the right food choices to build up the body and not destroy it further by taking stimulants. These are some healthful snack options which would help you to rebuild lost energy. Soya Bean DelightThis snack is based on variety, simple preparation techniques, moderation, easily available foods and, of course, the powerful health benefits of nutrient dense foods to provide you with the extra that you need. This recipe has a mixture of seeds, fruits, nuts and soya beans drenched with the goodness of vegetable juice as a dressing. IngredientsSesame seeds 3 tbspAlmonds (skin removed) 10 nosBlack raisins 20-25 nosPomegranate 1Apple cut small 1Orange shredded 1Honey 1tbspCarrot 1Beetroot 1Soya nuts handful Method• Roast sesame seeds and keep aside.• Soak black raisin in warm water for 10 minutes and keep aside.• Juice out a mixture of carrot and beetroot and keep aside.• Now in a bowl mix all the remaining ingredients.• Sprinkle roasted sesame seeds and the soya nuts on it. Add raisins. Now pour the carrot- beetroot juice on it and one tablespoon of honey and enjoy a colorful, healthful, bowlful of energy. Nutritional InformationThere are three varieties of sesame seeds, i.e. black, white and red. You could use any of these three in the recipe. Black sesame seeds are a rich source of iron and are valuable in the treatment of anemia. The white ones are rich in calcium and should be consumed by postmenopausal woman. The red variety is also very rich in iron. Almonds are rich in almost all the elements needed by the body. The thin-skinned known as the ‘kagzi badam’ is the best for use. Almond is an excellent source of Vitamin E, which is a potent antioxidant. Almond is rich in copper, iron and calcium and therefore proves nutritious for both children and older women. It is a laxative and can help relieve constipation. Black raisins, amongst other benefits, are extremely useful in the treatment of acidity. All fruits provide quick energy in a delicious ready-to-eat package. In addition to their alkalizing effect, they are an excellent source of Vitamin A, potassium, Vitamin C and soluble fibre which helps lower blood cholesterol. Vegetables like carrots, beetroot, and so on, give more nutrient punch for the calories they provide as compared to any other food group. Soya beans contain phytoestrogens which are extremely beneficial to menopausal women. vegetables retain maximum number of nutrients and the bioavailability of these nutrients is more when they are consumed in their juice form. Needless to say, vegetables are a rich source of Vitamin A, C, E & K, minerals and soluble fiber. Sprout BhelIngredientsGreen mung sprouts / alalfa sprouts 4tbspWheat flakes 4tbspPeanuts handfulCurd 1 cupCucumber 1Carrot 1Tomato 1Coriander leaves to sprinkleChaat masala a pinchSalt to tasteLime juice a dash Method• Dice cucumber, tomatoes and carrot• If you cannot eat raw sprouts, keep them in hot water for about 15 min. • Now in a bowl mix the sprouts, wheat flakes, cucumber, tomatoes and carrot. Sprinkle the peanuts, chaat masala and salt on to them. • Now dress with curd mix and garnish with coriander leaves. • Add a dash of lime if required. Nutritional InformationSprouts are particularly good for women’s blood and bone strength. When you consume sprouted pulses you can be sure of getting high returns in nutrition and vitality. Sprouts are an excellent source of protein, fiber, calcium and iron. They help to make the blood thin, hence prevent clotting and also help reduce blood cholesterol. Wheat flakes are readily available breakfast cereals fortified with nutrients and can be used to add that added crunch to recipe. Peanuts contains more protein than meat and eggs for the same weight. It is rich in fibre and lecithin which is good for reproductive and endocrine health. It is loaded with antioxidants like selenium which help fight against fatigue and stress. The protein in curd is more readily digested than the protein in milk. Furthermore, it is a rich source of calcium. It is an ideal food for those with a sensitive digestive system. Vegetables like cucumber, carrot, tomatoes and coriander leaves are rich in Vitamin C and A, Lycopene, iron and fiber. Lycopene is a potent antioxidant present in tomatoes. It is an anti-cancer agent. Heart Friendly Dinner: Chutney FishIngredientsMedium-sized fish(pomfret/rahu/surmai) 1Coriander leaves ½ bunchMint leaves ½ bunchOnions 1Garlic 4-5 clovesGinger 50 gmsGreen chilies 2Lime juice as requiredCurd 2 tbspSalt to tasteMustard oil 1 tbsp Method• Clean fish, make slits on its body and keep aside• Make chutney by grinding the rest of the ingredients. • Marinate fish in the chutney and 1 tbsp mustard oil for two hours• Place fish in aluminum foil and bake in oven or in pan without any water on a slow flame. Nutritional informationThe fish will cook in its own juices keeping all the nutrients available in the recipe intact. Remember fish contains Omega-3 fatty acid, which is beneficial for the heart. The greens, of course, are rich in iron, calcium, vitamin C and soluble fibre. This entire recipe put together is heart- friendly. Dr. Anjali Mukerjee is a nutritionist and founder of Health Total, a nutrition counseling centre. Contact : 2673 2883 /5604 4001www.health-total.com.
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