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Iron Rich Recipes, Food for Senior Citizens

Iron is a key nutrient to build the hemoglobin in the red blood cells (RBC) of the blood. This nutrient is necessary for the supply of oxygen and nutrients to all parts of the body. A deficiency of iron can lead to anemia in many senior citizens which make them end up feeling tired, weakens the immune system and causes issues with cognitive function.

Due to this reason, it is of utmost importance to consume a diet rich in iron to help prevent anemia and its related symptoms. With increasing age, acid production in the stomach decreases which leads to low absorption of iron. Therefore it becomes even more important to have iron rich sources included in your diet in every meal including breakfast, lunch and dinner and mid meals throughout the day.

With increasing age, certain other inevitable alterations are often seen in elderly people. These may be chewing problems, low absorption, poor digestion and stomach upset which may also be accompanied with diseases like diabetes or heart disease. The diet then becomes all the more an important factor for senior citizens. 

Shared herewith are some foods which contain plenty of iron and can help senior citizens to help you stay away from anemia or overcome it. 

1. Iron Rich Green Leafy Vegetables for Senior Citizens : Greens are known as the super ingredients which support cellular health. These fill our diet with minor nutrients like iron, calcium, folic acid, magnesium, potassium, B vitamins and lot many. Green leafy vegetables also abound in antioxidants which help to ward off the harmful free radicals from the body. They reduce the inflammation in the body and keep you away from chronic diseases like heart disease and cancer. 

Spinach, fenugreek leaves, mint, coriander and lettuce are some of the common green veggies which we all explore in a different way. Spinach Mushroom Subzi and Methi Leaves Sambhar are simple day-to-day recipes which will not take a toll on chewing as well. With 3.4 mg and 1.3 mg of iron respectively, these delicacies will definitely help you build hemoglobin levels. 

In this section we have shared a few recipes with some uncommon veggies like amaranth leaves and cauliflower leaves. Try soft and luscious Cauliflower Greens and Besan Muthia (5.1 mg iron / serving) or tempting green coloured Chawli Leaves (amaranth leaves) Parota (1.4 mg / parota). So next time do not discard the cauliflower greens and pick chawli leaves from the market. Remember that greens stay fresh and the best for 2 days, so use them within this time period. 

2. Healthy Iron Rich Cereals and their Flours for Senior Citizens : Bajra, jowar and ragi (nachni) are a few cereals which are brimming with iron. It is always a wise decision, to switch on from wheat flour to other cereals at least twice or thrice a week. Explore them in their whole form and as their flours too. Though whole cereals may sound difficult to chew at this age, but do not despair. We have some options which are soft and easy to chew like Mini Bajra Onion Uttapa. The whole bajra in this recipe soaked, pressure cooked, blended and then used to make yummy uttapas. Bajra Whole Moong and Green Pea Khichdi is another semi-soft option which is rich in iron and easy to chew for senior citizens. With 2 mg iron per serving, this serves as a great one dish meals for dinner. 

And if you want to cook with the flours, we have umpteen options as well. Try the famous South Indian breakfast with a twist in the form of Jowar Upma (1.8 mg iron / serving) or the staple roti in the form of Ragi Roti (1 mg / roti). If you have extreme problem with chewing, then do not opt for this Ragi Roti though. 

3. Wholesome Iron Rich Nuts for Senior Citizens : Of course chewing dry nuts is a challenge for most senior citizens because of teeth and jaw problems. But some nuts like almonds and walnuts are a good source of iron and should not be given up. Finely chop or powder them and create your own ways of cooking them. Date and Walnut Balls is a classic example of this.

You can also try making Almond Milk as a variation. This is one of the simplest way of topping up on your iron levels without any chewing.

4. Nourishing Iron Rich Seeds for Senior Citizen : Sesame seeds and garden cress seeds are 2 iron packed seeds. Again if chewing is the major hurdle of senior citizens, then rely on the powder of sesame seeds. Add a tsp of sesame powder while kneading the flour for roti. It’s one of the easiest way to consume iron packed sesame seeds in its disguised form. Alternatively you can make Date and Sesame Puranpoli occasionally when you have time on hand. Each puranpoli provides 2.3 mg of iron which is approx. 10% of your daily iron intake. 

Halim Drink is another iron rich delicacy you can rely on. The garden cress seeds are soaked, so they absorb water, swell and soften. This makes them easier to chew. Freshly squeezed vitamin C rich lemon juice in this concoction, helps in the absorption of iron further. If you are highly anemic and have been advised an iron rich diet, do try this drink for a month at least thrice a week and look out for those increased hemoglobin levels.  

Other ways to enhance the absorption of iron in your diet is to squeeze lemon juice on subzis, dals etc. This is very easy to follow and needs no extra shopping of planning too. Also remember when you are targeting to eat iron rich foods, avoid tea and coffee as they hinder iron absorption. 

5. Iron Rich Sprouts for Senior Citizens : Sprouts are called the ‘living foods’ and “Nature’s boon to mankind’. They abound in many nutrients. These nutrients remain latent until germination. The process of sprouting activates all the nutrients and make them easily available. Sprouts can be interesting depending on the way you cook them. Explore with a variety of them like moong, rajma (kidney beans), chawli, chickpeas, matki etc.

We understand that chewing sprouts after the age of 60-70 isn’t an easy job. Transform these healthy germinated seeds into soft foods that are easy to chew like Sprouts Dhokla and Sprouts and Palak Idli or you can cook something more interesting like Sprouts Tikki. Learn the process of Sprouting in detail.

Soup is another easy way of consuming sprouts in your diet. Use them in purée form like we have done in the recipe of Mixed Sprouts Soup. It’s filling, it’s iron rich (1.5 mg iron / serving) and adds a good quantum of protein to strengthen your bones as well.  

Start giving a healthy twist to your daily fare by way of these iron rich recipes. 

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halim ladoo recipe | alive laddu | alive che ladoo | Maharashtrian halim ladoo | with amazing 17 images. halim ladoo is a traditional Maharashtrian sweet dish made with iron-rich garden cress seeds, ghee, jaggery, rava, powered almonds and desiccated coconut. Once the halim is soaked, this is a super quick Maharashtrian halim ladoo to make. Want to boost your iron levels, then nothing better than halim ladoo recipe. Do you know that 100 grams of garden cress seeds offers 100 mg of iron? Who would have thought that this tiny seed is a goldmine of iron! Halim ladoos are really very easy to make and you can quickly assemble them too! All you need to do is to soak halim 3 hours prior to preparing it. To proceed, heat ghee in a non-stick pan. Add soaked garden cress seeds and add jaggery. You can use jaggery powder. Add semolina and mix well. Further, add coconut. Add coconut. If you want to use fresh coconut then grate the coconut and fry it in ghee until its moisture evaporates completely and then add to the Halim ladoo mixture. Lastly, add almonds. You can also add other dried fruits like cashew nuts, walnuts, pistachios can also be added to fortify aliv laddu. Mix well and our mixture for halim laddu is ready!! Next, transfer to a plate and divide into portions while its warm and still easy to handle. Serve or store the Halim ladoo in an air-tight container. Halim ke ladoos can be eaten during winters as it keeps our body warm and is good for lactating mothers. We would like to share some tips to make the halim ladoo recipe. 1. Add jaggery. You can even make use of jaggery powder to make Garden Cress Seeds Sweet Balls. 2. If you are facing a problem in rolling theHalim ladoo, grease the palms with some ghee. Enjoy halim ladoo recipe | alive laddu | alive che ladoo | Maharashtrian halim ladoo | with detailed step by step recipe photos below.

anjeer and mixed nut barfi recipes | sugar free anjeer barfi | dry figs and nuts barfi | with 22 amazing images. A barfi in one minute, and that too a super-healthy one? Here you go! Learn how to make anjeer and mixed nut barfi recipes | sugar free anjeer barfi | dry figs and nuts barfi | anjeer and mix nut barfi, as the name suggests combines iron-rich and flavourful ingredients like figs, nuts and sesame seeds. A teaspoon of ghee together with saffron and cardamom imparts a rich and magical aroma to this quick barfi, while the sesame seeds imparts a deep flavour to it. The sweetness of figs is balanced well by the husky flavour of the nuts. In all, a super quick and easy sugar free anjeer barfi for your sweet tooth. You can also try khajur pista almond barfi recipe. Tips to make anjeer and mixed nut barfi: 1.Do not use any water to blend the figs as it will become wet paste and wont bind well. 2. You can also use steel thali but make sure to grease it properly. 3. Make sure there are no big chunks of nuts otherwise the barfi will not cut properly. Enjoy anjeer and mixed nut barfi recipes | sugar free anjeer barfi | dry figs and nuts barfi | with detailed step by step images.

muesli recipe | muesli with fresh fruits | Indian style muesli with milk and fruits | healthy breakfast muesli | with 29 amazing images. Muesli is a versatile and nutritious Indian breakfast option that can be tailored to fit various tastes and dietary preferences. Cooking muesli on a pan with nuts adds a delightful crunch and enhances the flavors, making it a satisfying and wholesome meal. This method of preparation helps to toast the ingredients, which intensifies their natural flavors and nutty aromas. When combined with fresh fruits, it not only enhances the flavor but also boosts the nutritional profile of the meal. Here are some key points about muesli with fresh fruits: Ingredients for Muesli : 1. Rolled oats 2. Mixed nuts (such as almonds, cashews, and walnuts) 3. Seeds (like sunflower seeds, pumpkin seeds, and sesame seeds) 4. Dried fruits (such as raisins, dates, or figs) 5. Spices (cinnamon, cardamom, or nutmeg) 6. Sweetener (honey, jaggery, or maple syrup, optional) Fresh fruits used for muesli with fresh fruits. • Add ¼ cup of chopped banana. Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. • Add ¼ cup of chopped apple. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. • Add 2 tablespoons anar. Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. • You can add peaches, berries, pears or oranges to the muesli. To make the muesli recipe, in a large bowl combine rolled oats, almonds, walnuts, pistachios, pecan, pumpkin seeds, sunflower seeds, unsweetened coconut slices or flakes, sea salt, cinnamon, honey or maple syrup, vanilla extract or vanilla essence and mix well. Transfer the muesli mixture to a broad non-stick pan. Cook on a medium to low flame for 12 to 15 minutes, while stirring continuously. Let the muesli cool completely. Store Muesli with nuts in an airtight container. Serving Suggestions for Muesli with fresh fruits: For serving, place 1/2 cup muesli mixture in a bowl. Pour 1 cup chilled low fat milk or unsweetened almond milk over it. Top with chopped banana, chopped apple and Pomegranate. Serve immediately. Pro tips forMuesli with fresh fruits 1. Let the muesli cool completely in the same pan for optimal crispiness. Leave it to cool undisturbed for 45 minutes, stirring once halfway through to ensure even cooling. 2. In a large bowl put 2 cups rolled oats. You could also use quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fiber (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Enjoy muesli recipe | muesli with fresh fruits | Indian style muesli with milk and fruits | healthy breakfast muesli | with step by step photos.

Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with 7 amazing images. Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking can be consumed daily by one and all. Learn how to make unsweetened vanilla almond milk. To make Indian almond milk, combine all the ingredients in a mixer and blend till smooth. We recommend a high quality blender like a bullet blender or a vitamix. If the quality of the blender is not good, the milk will not be smooth and there will be small almond pieces left. Refrigerate and serve chilled. It stays fresh for 3 days. Here is how to make pure, soothing and tasty unsweetened vanilla almond milk! This pure almond milk is rich in protein and iron, and wonderful for endurance athletes. It is a good substitute for milk for lactose intolerant people. This is an instant almond milk which does not require and soaking of Almonds and then straining the blended milk. It has a pleasant taste, which is further enhanced by vanilla essence. What’s more to perceive is that this homemade almond milk is free of preservatives and sugar, while being more economical at the same time. With too many carbs to its credit, this Indian almond milk can be enjoyed by diabetics too! Heart patients can also benefit from the fibre and omega-3 fatty acids present in it. The fat in this milk is healthy fat and gives you a feeling of satiety. So try and replace a fried fat laden snack with a glass of this healthy almond milk when hunger strikes. This instant almond milk can be used as a base for making many recipes like Avocado Almond Milk Vegan Smoothie and Healthy Peanut Almond Milk Oatmeal, for Breakfast and Homemade Almond Milk Made with Soaked Almonds. Tips for Indian almond milk. 1. We recommend a high quality blender like a bullet blender or a vitamix. If the quality of the blender is not good it will not be smooth and there will be small almond pieces left. 2. The flavour of this milk can be enhanced further with a dash of honey. 3. You can make a batch of this Almond Milk and store it in the refrigerator. It stays fresh for three days in an airtight container. Enjoy Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with step by step photos.

sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry! sprouted moong dhokla is mainly made from sprouted moong, spinach and Indian spices with a little bit of besan. Once a Gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing as in our sprouted moong dhokla. There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. This is sprouts dhokla recipe can be made instantly if you have moong sprouts in hand! It is one of the easiest dhokla recipe. Spinach used in the recipe gives sprouts dhokla a nice green colour and makes it look appetizing. If you are weight watching or long to eat something healthy, this healthy sprouts dhokla is for you. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. I give sprouts dhokla to my kids in their tiffin, it is a great way to add sprouts to their meal and also as it is protein rich and super healthy. You can also make this if guests are coming over and you are looking for something simple and healthy. Learn to make sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with detailed step by step recipe photos and video below.

spinach and chickpea soup recipe | healthy Indian chickpea and spinach soup | kabuli chana palak soup | with 20 amazing images. Just what you need for a full-fledged day! Iron-rich spinach and chickpea come together in a flavoursome spinach and chickpea soup cooked in vegetable stock. A thoughtful addition of herbs and spices along with lemon juice ensures added aroma to spinach and chickpea soup as well as full nutrient absorption, as iron needs to be complemented with vitamin C for maximum uptake by the body. You will surely enjoy this lip-smacking and wholesome spinach and chickpea soup, but make sure you have it fresh before the spinach turns into a blackish shade. Pro tips for spinach and chickpea soup. 1. When cooked, chickpeas become soft and creamy, adding a delightful texture to the soup. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. 2. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. 3. Add 3 cups vegetable stock. Store-bought stocks can be high in sodium. Homemade stock allows you to control the salt content. Homemade stock uses fresh vegetables, ensuring a more vibrant flavor. Making your own stock can be more economical, especially if you use vegetable scraps. Enjoy spinach and chickpea soup recipe | healthy Indian chickpea and spinach soup | kabuli chana palak soup | with step by step photos.

jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with 22 amazing images. jowar upma is a healthier upma as compared to the traditional rava upma usually made in most households. Learn how to make jowar atta upma. Ready in a jiffy, vegetable jowar upma is a healthy snack you can whip up for breakfast, supper, or just any time of the day. This is made by replacing a large quantity of the refined semolina with fibre and iron rich green peas and jowar flour. Of course, a small portion of rava is used to improve the consistency. To make jowar upma, heat the oil in a deep non-stick pan, add the mustard seeds and urad dal. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 minute. Add the semolina and sauté on a medium flame for another 2 minutes. Add the jowar flour and sauté on a medium flame for 2 more minutes. Add the green peas, green chilli paste, coriander and salt and mix well. Add 3 cups of hot water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. Add the lemon juice and mix well. Serve immediately. To make it healthier, you can also add vegetables like carrot, capsicum and tomatoes to add to the taste, crunch and nutrient quotient. Like with most millet-based foods, it is essential to serve the homemade jowar rava upma immediately. Adults, kids, senior citizens and women with PCOS all can enjoy ½ serving of this jowar atta upma in small quantities as an occasional treat only to satisfy their craving for this South Indian style breakfast. We do not recommend this recipe as a regular healthy fare. It is best avoided for people aiming weight loss. Tips for jowar upma. 1. Do not over boil the green peas. They should be slightly crunchy. 2. After adding the hot water, ensure to stir continuously to avoid lump formation. 3. Avoid cooking after adding lemon juice to avoid losing its vitamin C content. Enjoy jowar upma recipe | vegetable jowar upma | homemade jowar rava upma | jowar atta upma | with step by step photos.

spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up for your needs of veggies in a day. Learn how to make spinach dosa for pregnancy and kids. This spinach dosa recipe is reasonably quick and easy as it just makes use of readymade flours, and does not require fermentation also. So, those moms-to-be who suffer from acidity can also enjoy this spinach dosa for pregnancy and kids as a healthy snack. To make spinach dosa, combine the urad dal and fenugreek seeds along with enough water in a deep bowl and soak for 2 hours. Drain well. Blend in a mixer using ½ cup of water till smooth. Transfer the urad dal-fenugreek seeds mixture into a deep bowl, add the spinach purée, whole wheat flour, salt and approx. 1 cup of water and mix very well. Heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 175 mm. (7”) diameter thin circle. Smear ¼ tsp of oil over it and along the edges and cook on a medium flame till the dosa turns light brown in colour from both the sides. Serve spinach dosa immediately with sambar and coconut chutney. An innovative dosa of whole wheat flour and urad flour fortified with spinach purée offers you a great way to top up on iron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich in vitamin A and folic acid, both of which are antioxidants that help fight harmful free radicals in the body, and are also essential for the healthy development of your baby’s skin. But having spinach in the same way every day will make you bored of it. Including it in different ways, such as this palak dosa will ensure that you keep up your intake of greens without getting bored. Diabetic who are often advised to avoid dosa because of the use of rice, can also opt for 1 keerai dosai at snack time. This dosa yields 3.2 g of fiber per dosa which is also beneficial for them to manage blood sugar levels. heart patients, senior citizens, cancer patients and those with PCOS can also include this spinach dosa as a part of their menu. Kids who come hungry can also be served this nourishing snack instead of fried chips. Tips for spinach dosa. 1. Wash the spinach and methi very well to get rid of all the dirt. 2. Approx. 2½ cups of chopped spinach when blanched, drained and blended in a mixer gives ½ cup of spinach purée. 3. The dosa batter should be of pouring consistency. 4. This is a soft dosa and so cooking on both sides is very important. Enjoy spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step photos and video below.

whole masoor and chawli soup recipe | cow peas leaves dal soup | healthy dal amaranth leaves soup | with 25 amazing images. whole masoor and chawli soup recipe is an Indian soup that’s packed with nourishment and flavour. Learn how to make healthy dal amaranth leaves soup. whole masoor and chawli leaves soup is a delicious and nutritious soup made with whole masoor lentils (whole red lentils), chawli leaves (black-eyed pea leaves), and other spices. It is a thick and hearty soup that is perfect for a cold day or for a quick and easy lunch or dinner. Tired of making run-of-the-mill soups with dal and vegetables? whole masoor and chawli soup is an off-beat option prepared with iron rich whole masoor and chawli. Chawli leaves (cow pea leaves also known as amaranth leaves) is an extremely healthy iron rich green leafy vegetable but most people wonder how to prepare it such that it appeals to the whole family. This is a good way out. While making the whole masoor and chawli Soup, the mixture is not strained at all, so we get a creamy, healthy and fibre-rich soup. Rich in iron, this soup helps build haemoglobin levels and is a good option for those with anaemia too. To make whole masoor and chawli soup, combine the whole masoor, chawli leaves, tomatoes and 3 cups of water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Cool slightly, blend the mixture in a hand mixer to a smooth purée and keep aside. Heat the olive oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes. Add the whole masoor-chawli purée, chilli powder, lemon juice, salt and ½ cup of water, mix well and bring to a boil, while stirring occasionally. Serve whole masoor and chawli soup hot with a side of crusty bread. Pro tips for cowpea leaves dal soup. 1. Blend with a hand mixer, as the large amount of water in the mixture makes it difficult to blend with a blender. 2. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. Enjoy whole masoor and chawli soup recipe | cow peas leaves dal soup | healthy dal amaranth leaves soup | with step by step photos.

cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with 23 amazing images. How often we find ourselves picking lush cauliflowers at the market, only to quickly discard the greens and stow the cauliflower head alone into the fridge! Well, this recipe will help you discover the goodness of this often unused part of the cauliflower. We have experimented with it and presented it here in the form of Indian style steamed muthia. To make cauliflower greens and besan muthia, combine the cauliflower greens, besan, whole wheat flour, chilli powder, turmeric powder, sugar, oil, coriander and salt in a deep bowl, mix well and knead into a soft dough using enough water. Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of approximately 150 mm. (6") in length and 25 mm. (1") in diameter. Arrange both the rolls on a greased sieve and steam in a steamer for 10 minutes. Remove and keep aside to cool slightly for 10 minutes. Cut each roll into 12 mm. (½”) slices and keep aside. For the tempering, heat the oil in a broad non-stick pan and add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Add the muthia pieces, toss gently and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately with green chutney. The greens are a great source of iron and folic acid, which are must-have nutrients for mums-to-be. Iron helps in building haemoglobin levels and folic acid is important for the brain development of the baby. The phool gobhi besan muthia is a tasty and healthy steamed breakfast, which will help you boost your iron and folic acid reserves and build up your haemoglobin stores. You will also thoroughly relish the yummy texture and lingering flavour of these traditionally-tempered muthias. These muthias are also a very good source of fibre, thus from weight-watchers to heart patients all can enjoy this healthy breakfast recipe. For diabetics we recommend to restrict the serving size to half. Fibre also helps to add satiety and cleanse our system thereby preventing constipation. Tips for cauliflower greens and besan muthia. 1. Do not forget to grease the steamer plate. 2. After steaming, always allow the muthia to cool before making pieces, otherwise they will stick to the knife and you will not get uniform pieces. If you are looking out for more nutritious iron rich recipes for pregnancy check these out Chawli Masoor Dal, Nachni Ladoos, Ragi and Oat Crackers and Matki and Jowar Paratha. Enjoy cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with step by step photos.

Sambhar is a dish that is synonymous with South Indian cooking. As it is, sambhar is very nutritious as it combines toovar dal with an assortment of vegetables. While vegetables like red pumpkin, drumsticks and bottle gourd all contribute to the nutrient content of this recipe, the bumper iron top-up comes from the addition of methi leaves, which also adds to the flavour and aroma of the sambhar. Serve the Methi Leaves Sambhar piping hot with idli, dosa, rice or for a change, even with rotis.

date and sesame puranpoli recipe | sesame seeds and dates puran poli | til poli | pregnancy sweet dish | with 38 amazing images. Learn how to make date and sesame puranpoli recipe | sesame seeds and dates puran poli | til poli | pregnancy sweet dish | Puran poli is popular sweet dish of Maharashtra which is prepared using chana dal and jaggery. But here is the recipe for sesame seeds and dates puran poli which is sweet, delicious and nutritious too – that’s a rare combination, isn’t it? Well, it all features in the date and sesame puranpoli, a traditional treat loaded with the goodness of iron from dates and sesame seeds. It wins over hearts with its nutty taste and rich aroma of til, combination of khajur and brown sugar tastes unique and is so satiating that it is a meal in itself. This highly nutritious date and sesame puranpoli is grandma’s secret prescription for sudden hunger pangs attacking pregnant women! Tips to make date and sesame puranpoli: 1. Make sure to chop the dates finely so that puranpoli doesnt break while rolling. 2. Use a spatula to press down to cook puran poli evenly. 3. Grease the top of the puran poli with ghee. Puran poli's taste best with ghee. Enjoy date and sesame puranpoli recipe | sesame seeds and dates puran poli | til poli | pregnancy sweet dish | with detailed step by step images.

palak pudina juice for weight loss recipe | healthy Indian green juice | weight loss drink with spinach | weight loss spinach juice | with 24 amazing images. Palak pudina juice for weight loss is a health concoction which can be relished early morning or in between meals. The bright green colour of Healthy Indian green juice is so appealing that it can lure anyone. Learn how to make weight loss drink with spinach. To make palak pudina juice for weight loss combine the spinach, mint leaves and coriander along with ½ cup of water and blend well. Strain the juice if you wish to. Perk up its flavour by adding lemon juice. Adding of jaljeera powder for enhanced taste is totally optional. Mix well and serve immediately. Spinach, mint and coriander – all the greens are a very good source of iron . This key nutrient helps to supply oxygen and other nutrients to all parts of the body and thus avoid fatigue setting in. A glass of this healthy Indian green juice early morning is sure to keep you fresh through the day. Weight loss drink with spinach is also brimming with vitamin A – a key nutrient for healthy vision. Lemon juice not only adds slight tang but also adds a dose of vitamin C which build your immunity. Packed with many other nutrients like vitamin E, folic acid and magnesium, it provides only 27 calories per glass. Try weight loss spinach juice when looking out for weight loss recipes that help to fight inflammation and reduce stress. Enjoy palak pudina juice for weight loss recipe | healthy Indian green juice | weight loss drink with spinach | weight loss spinach juice | with step by step photos.

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat something supremely nutritious or healthy? We have got a perfect one pot meal recipe for you that is bajra whole monng and green pea khichdi. Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble healthy green pea bajra and whole moong khichdi. The procedure for making bajra whole moong and green pea khichdi is very simple, all you need to do is soak moong dal and bajra for 5 hours. Bajra is a little difficult to digest and you can’t add the whole bajra directly in the khichdi as it takes longer time to cook. The outer husk which has a slight bitter taste needs to be removed so it is necessary to soak bajra before using. Further, once they are soaked drain them well. Next, to make moong dal, bajra and green pea khichdi, transfer the soaked bajra and moong dal in a pressure cooker, add green peas, enough water and pressure cook until 5 whistles. Furthermore, for the tempering take ghee in a deep kadai or a non stick pan, add cumin seeds, asafoetida, onions and tomatoes. Next to enhance the taste of our nutritious khichdi add ginger garlic and green chilli paste. Add Indian spices like turmeric powder and red chilli powder and cook well. Mash well with back of the spoon or a potato masher, add the cooked bajra, whole moong and green peas, add water to adjust the consistency cook well and our khichdi is ready!! You can serve bajra whole moong and green pea khichdi with kadhi or you can relish it with curd. Usually bajra khichdi is served with ghee and jaggery. I make this diabetic friendly khichdi for my father in law who is a diabetic and side by side also for whole family as this low calorie khichdi is also and a good way to eat healthy. I had learnt about this bajra whole moong and green pea khichdi from my mother, she would make it when I was conceiving. Perfect to have for pregnancy first trimester food or as a pregnancy friendly khichdi. I personally love the taste of this healthy green pea bajra and whole moong khichdi as it’s a melt in your mouth and supremely delicious. Enjoy bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with detailed step by step recipe photos and video.

bajra urad dal uttapam recipe | rice bajra urad dal uttapam | mini bajra uttapam breakfast recipe | easy bajra mini uttapam | with 43 amazing images. bajra urad dal uttapam recipe | rice bajra urad dal uttapam | mini bajra uttapam breakfast recipe | easy bajra mini uttapam is a unique breakfast recipe but full of flavours. To make bajra urad dal uttapam, soak the whole bajra in enough water in a deep bowl for 8 hours. Drain well. Combine the bajra with enough water in a pressure cooker and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Drain and keep aside. Wash and soak the rice and urad dal separately in a bowl for 3 to 4 hours. Drain well. Combine the rice and urad dal with ¾ cup of water and blend in a mixer to a smooth paste to get a batter of thick pouring consistency. Transfer the batter into a deep bowl, add the cooked bajra, green chilli paste, salt and ¼ cup of water and mix well. Heat and grease a mini non-stick uttapa pan using ¼ tsp of oil. Pour 2 tbsp of batter in each uttapa mould to make a 75 mm. (3") diameter round circle. Sprinkle ½ tbsp of onions and ½ tbsp of capsicum and sprinkle a little chilli powder over each uttapa. Cook all the uttapas, using 1 tsp of oil, till they turn golden brown in colour from both the sides. Repeat steps 8 to 10 to make more mini uttapas. Serve immediately with healthy green chutney. Uttapam with rice is tasty but common! When you feel like cooking something exotic, try this whole grain uttapa made with bajra and of course some rice and urad dal too. You will thoroughly enjoy the unique flavour and crisp texture of the rice bajra urad dal uttapam. The addition of onion and capsicum makes the easy bajra mini uttapam more attractive, with an enjoyable crunch and flavour. Like most other uttapams this is also feel-good dish in every respect, and usually features along with coconut chutney and sambar in a South Indian menu. If you wish you can also serve it with healthy green chutney. The mini bajra uttapam is a great breakfast recipe with a good mouthfeel of whole cooked bajra. However, you must to plan it in advance. You need to do is to remember and soak the bajra 4 hours before soaking the rice and urad dal. Tips for bajra urad dal uttapam. 1. The batter of this uttapam should be thick but yet of pouring consistency. 2. For kids you can also sprinkle som e grated cheese on top of the uttapam. 3. Serve it off the tava, the relish its best texture and flavours. Enjoy bajra urad dal uttapam recipe | rice bajra urad dal uttapam | mini bajra uttapam breakfast recipe | easy bajra mini uttapam | with step by step photos.
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