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Iron Rich International Recipes

Risotto, pasta, burger, wraps and enchiladas are some of our favourite foods when we think of International cuisine. How about making these with some iron rich ingredients like beans, spinach, asparagus, ragi and so on… This section is an attempt to enhance your culinary skills in this field. While maintaining the flavours and cooking style and just adding iron rich ingredients, we have conjured up recipes like Herb Rice with Creamy Mushroom and Asparagus Sauce, Chawli Beans and Mint Burger, Spaghetti in Spinach Sauce and many more….

Of course we haven’t missed out on soups and starters. Recipes like Rajma Soup and Garlicky Hummus are perfect examples of this.

So next time you want to enjoy International recipes with an additional touch of iron, definitely try out the different options shared in this section.

 

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spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy | spinach tahini wrap is a healthy one dish meal which can be served for lunch. Simple to make, the wraps combine flavour and taste in one healthy package. Learn how to make spinach wrap with tahini spread. To make spinach tahini wrap, first make the roti. For that, combine wheat flour, spinach puree, oil and salt and knead into a soft dough using water. Keep aside for 1/2 hour. Divide into 6 portions and roll into 6 rotis of 6” each. Lightly cook them on tava and keep aside. To make the stuffing, Heat the oil in a pan, add the onions and sauté till they turn translucent. Add the mixed vegetables, green chillies, coriander and salt and sauté for another minute. Divide into 6 equal portions and keep aside. For Tahini paste, Roast the sesame seeds and chana dal separately and grind them together in a mixer to a fine powder. Remove the powder in a bowl, add all the remaining ingredients and mix well. Keep refrigerated for at least an hour. Finally assemble, place one roti on a clean dry surface. Put an even layer of lettuce on it. Spread a thin layer of the spicy tahini paste on the lettuce and then a portion of the filling. Spread a little chilli-garlic paste on top of the filling and roll up tightly. Serve immediately. Our every day rotis are flavoured and made more nourishing with the use of spinach puree in healthy spinach wrap. Iron rich palak is a common vegetable found in most household pantries, so making these rotis isn’t very difficult. Learn how to make spinach puree. The use of Tahini in this spinach wrap with tahini spread lends a flavourful Mdeiterranean touch. Sesame seeds further top up iron values. A wrap makes up for 22% of your daily iron needs. Build your iron stores with this healthy recipe for pregnancy and ensure right nourishment for your baby. The mixed vegetable stuffing in healthy spinach wrap Indian style further add fibre too! This nutrient is necessary for a healthy digestive system and proper bowel movements. Tips for spinach tahini wrap. 1. You can make the spinach puree in advance and store it if you wish to save time. 2. Mums-to-be can adjust the use of chilli-garlic paste as per the spice they can handle. 3. Prefer using grated vegetables as they are cooked only for 1 minute. Enjoy spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy.

apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with 17 amazing images. apple and banana steel cut oats is a complete healthy breakfast. Learn to make healthy Indian apple and banana steel cut oatmeal. Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining steel-cut oats with fruits and spices. This delicious vegan banana apple steel cut oatmeal combines steel-cut oats with juicy apples (green or red apples) and creamy bananas, all soaked in nourishing almond milk with a tinge of vanilla. While a topping of roasted walnuts gives it a delectable crunch! Readymade unsweetened almond milk is sugar free and low in calories and carbs. Apples 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. The vegan banana apple steel cut oatmeal with almond milk tastes much better when served chilled, so try to refrigerate it for a few hours before serving. Else, you can also serve it immediately. Tips for apple and banana steel cut oats. 1.You can use any milk if you don't have almond milk. 2. Cook a large batch of steel cut oats which will last you for 5 days. Enjoy apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with step by step photos.

pumpkin steel cut oats | Indian red pumpkin oats | healthy kaddu and oats breakfast | with 22 amazing images. pumpkin steel cut oats is a complete and healthy break to have. Learn to make Indian red pumpkin oats. An exquisite breakfast that is unlike anything you have tasted before, the pumpkin steel cut oats combines cooked and blended red pumpkin with steel-cut oats. pumpkin steel cut oats gets a flavourful boost from apples, a touch of nutmeg and a sprinkling of roasted sunflower seeds. The luscious texture of the pumpkin base, the mealy mouth-feel of the steel-cut oats, all accentuated by the crunch of the seeds make this a truly wonderful breakfast recipe! Steel-cut oats is a fibre-rich, gluten-free whole grain that is much healthier than quick-cooking rolled oats. While the oats help reduce cholesterol, the red pumpkin further improves heart health with potassium and vitamin C. A low-calorie fruit with loads of fibre, apple aids in digestion. A cup of pumpkin cubes fulfils your day’s requirement of vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu can be included in safe amounts or restricted amounts by diabetics. You can prepare healthy kaddu and oats breakfast recipe and store it in the fridge for at least two days, but remember to adjust the consistency with a little water or unsweetened almond milk before serving because it tends to dry up a little. Enjoy pumpkin steel cut oats | Indian red pumpkin oats | healthy kaddu and oats breakfast | with step by step photos.

Oats are a great substitute for low-fibre maida and raisins are the least fat containing dry fruits, making these cookies healthy and tasty. Raisins also lend their sweetness to the cookies, reducing the required sugar content. These cookies can be enjoyed by people with heart related diseases in moderation.

Soft pita breads made with whole wheat flour and filled with a spicy Mexican bean filling that will help to keep the blood sugar levels in check. Served with salad and a delicious mint dressing which add a bouquet of tantalising flavours to this dish.

Flavour, aroma, texture, the Herb Rice with Creamy Mushroom and Asparagus Sauce has it all! Tauntingly aromatic herb rice cooked with parsley and basil, is topped with a tangy yet creamy sauce of mushrooms and asparagus. The topping too has a dash of oregano, which makes this a very herby dish indeed. However, it is interesting to note that the herbs do not overpower the taste, as they are beautifully balanced by the mushrooms, vegetables, tomato puree and fresh cream. Overall, it has a very unique flavour that lovingly lingers in your palate.

chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | with 39 amazing images. Craving a healthy and flavorful wrap? Look no further than the chawli mint wrap! Learn how to make chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | This vegetarian delight features a filling made with protein-packed chawli beans (also known as cowpeas or black-eyed peas) and refreshing mint leaves. The chawli mixture is typically spiced and bound together with veggies for a wholesome bite. Then spread a tangy green chutney on a whole wheat wrap and layer it with the chawli mixture with healthy curd and veggies dressing. Roll it up tightly, slice it in half, and enjoy this nutritious Indian style chawli wrap, perfect for a light lunch, light dinner or a refreshing snack. This healthy chawli wrap with vegetable curd dressing is high in protein and fiber, rich in vitamins and minerals and low in calorie. Indulge in the refreshing flavors of a chawli mint wrap recipe. pro tips to make chawli mint wrap: 1. Serve the wrap immediately or they might turn soggy and tear if kept for a long time. 2. Pressure the chawli for at least 2 whistles so they are well cooked. However, it should not turn mushy. 3. You can also apply garlic chutney instead of green chutney to make this recipe. Enjoy chawli mint wrap recipe | Indian style chawli wrap | healthy chawli wrap with vegetable curd dressing | with detailed step by step photos.

Exciting iron-rich serving coming up! A perfect low-calorie main course dish, the Green Tomato Salsa and Veggie Wrap is packed with crunchy veggies for not just good health but an enjoyable texture and taste too. Iron-rich soya flour and parsley used in the dough pack more iron into this sumptuous wrap.

Here is a crumbly, melt-in-the-mouth dessert with the peppy flavour of pineapple and the magical touch of spices like nutmeg and cinnamon. Brown sugar and soft butter are essential for the success of the Pineapple Crumble, because they give the right colour and texture. Muesli too plays an important part as it contributes a thoroughly enjoyable crunch to this dessert . The Fresh Pineapple Crumble tends to release a little water after baking, but just go ahead and serve it because it tastes fantastic despite that! When served with a dollop of Vanilla Cream , the combo is irresistible.

Yes, pasta can be made healthy too! Here cheesy sauce has been replaced with antioxidant rich spinach. Spaghetti used is also whole wheat, so there is room for a little more fibre. Red capsicum not only adds, vitamin A and vitamin C, but vibrant red colour also. The 2 tbsp of cheese added to the recipe can also be avoided. It will yet be equally delicious. Don’t forget to add the oregano and chilli flakes, to experience the true Italian flavour. This recipe is surely worth a try, especially for kids who otherwise easily turn their heads towards junk foods! Enjoy how to make Spaghetti in Spinach Sauce recipe with detailed step by step photos and video below.

The Almond, Berry and Coconut Cake is a dashing treat for the palate, with its melt-in-the-mouth texture and splendid flavour. This unique cake is made with almond flour, coconut, pumpkin seeds, sunflower seeds and honey, unlike run-of-the-mill cakes that are made with maida and sugar. Your body will thank for the goodness of each of these ingredients! Almonds contain a lot of healthy fats, fibre, protein, magnesium and vitamin E. It helps lower blood sugar levels, reduces blood pressure and keeps cholesterol under check. Coconut is made of medium chain triglycerides, which are transported from the intestinal tract to the liver and immediately converted into fuel for your body! Berries are very special too. They are rich in phytochemicals, which are naturally-occurring nutrients that protect our cells from damage. Pumpkin seeds too are a treasure trove of antioxidants. Berries are sweet, but not the kind that scares diabetics. Together with the honey, the berries make the cake pleasantly sweet. If you want it sweeter, you can add a little more honey. This healthy treat is excellent for weight-watchers and athletes as it is rich in healthy fats. It can be relished any time, as a snack or as a dessert. You can also try other healthy treats like Almond Bread , Paneer Tikka , Broccoli and Bajra Snack and Deviled Eggs

strawberry steel cut oats with tea masala recipe | steel cut oats with fruits | healthy steel cut oats with chai masala | with 15 amazing images. strawberry steel cut oats with tea masala is a tasty healthy Indian breakfast to have. Learn how to make steel cut oats with fruits. Start your day the flavorful and healthy Indian way with a bowl of strawberry steel cut oats infused with the warming spices of tea masala. Chai Masala, with its well-balanced mix of spicy notes, is ideal to flavour many dishes, not just tea! This strawberry steel cut oats with tea masala is an example that proves our point. In strawberry steel cut oats with tea masala, the oats are perked up with chai masala and a dash of vanilla, sweetened mildly with maple syrup. With the spectacular fruity touch of strawberries and the crunch of roasted sunflower seeds, this becomes a breakfast that’s sure to kick-start your day on a peppy note! Steel-cut oats is a gluten-free whole grain that is much healthier than quick cooking rolled oats. It is rich in fibre and lowers cholesterol. Not only that, it has a nice mealy mouth-feel that is quite satiating. Strawberry adds to the nutritious value of this breakfast with vitamin C and a blast of antioxidants . strawberry steel cut oats with tea masala recipe can be prepared and stored in the fridge for around two days. It dries up when stored in the fridge, so add a little water to adjust the consistency before serving. strawberry steel cut oats with tea masala is rich in vitamin C, vitamin B1, Magnesium, folic acid, dietary fibre and zinc. Pro tips for strawberry steel cut oats with tea masala. 1. Vanilla extract adds a subtle, sweet vanilla flavor that complements the natural sweetness of strawberries and the complex spice notes of tea masala. It helps to round out the overall flavour profile and create a more balanced and harmonious taste. 2. strawberry steel cut oats with tea masala taste best when chilled. Enjoy strawberry steel cut oats with tea masala recipe | steel cut oats with fruits | healthy steel cut oats with chai masala | with step by step recipes.

apple steel cut oatmeal with almond milk recipe | healthy Indian apple and steel cut oats | apple steel cut oatmeal with cinnamon and vanilla | with 15 amazing images. apple steel cut oatmeal with almond milk is a filling healthy Indian breakfast. Learn to make apple steel cut oatmeal with cinnamon and vanilla. Steel-cut oats, which can be bought at well-stocked Indian supermarkets and online, are groats made by chopping whole oats into two or three pieces. Steel-cut oats have a nice grainy mouth-feel, which is quite satiating. Just the taste and texture instils a sense of well-being and nourishment! It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. apple steel cut oatmeal with almond milk is high in fibre, helps lower cholesterol and is protein rich. Here, we have made a healthy vegan breakfast with it. With its fruit flavour and the crunch of roasted pumpkin seeds, the Apple Steel-Cut Oatmeal with Almond Milk will be enjoyed by all. It has a nice spicy flavour and aroma too. Not just steel-cut oats but all the other ingredients in Indian apple and steel cut oats recipe are also healthy. Green apples have protein, fibre and minerals. If you can’t find green apples, you can use red apples instead. We have sweetened this apple steel cut oatmeal with almond milk with a touch of maple syrup, the amount of which can be adjusted to your preference. Diabetics can skip adding the maple syrup. If you are going to make apple steel cut oatmeal with cinnamon and vanilla earlier and store it in the fridge, adjust the consistency with 4 tablespoons of unsweetened almond milk before serving. Enjoy apple steel cut oatmeal with almond milk recipe | healthy Indian apple and steel cut oats | apple steel cut oatmeal with cinnamon and vanilla | with step by step photos.

kale masoor antioxidant salad recipe | kale vegetable masoor protein rich salad | healthy Indian salad with greens, vegetables and masoor | with 30 amazing images. kale masoor antioxidant salad is a protein rich salad which takes care of your key nutrients for the day. Learn to make kale vegetable masoor salad. This Kale, Masoor Veg Antioxidant Healthy Office Salad is one such scrumptious treat that combines a selection of fabulous ingredients ranging from masoor and kale to cabbage, mushroom, sprouts and feta cheese. The flavour is further enhanced by the lemony, herby, garlicky dressing. Chopped onions added to the dressing further enhances the flavour and mouth-feel of the healthy Indian salad with greens, vegetables and masoor. Kale is bursting with the goodness of beta carotene, vitamins K and vitamin C, lutein, zeaxanthin and iron. Feta cheese and masoor are loaded with proteins, while vitamin rich capsicum promotes the formation of collagen and improves skin health. Bean sprouts contribute fibre to the recipe while carrots are good for your eyes. A wholesome and holistically healthy salad, this is really a must-try! Enjoy kale masoor antioxidant salad recipe | kale vegetable masoor protein rich salad | healthy Indian salad with greens, vegetables and masoor | with step by step photos.

A smart combination of the right ingredients is essential to ensure the maximum uptake of iron from a recipe. In this wholesome Whole Wheat Spaghetti in Spinach Sauce, we have done away with cheese because calcium hinders the absorption of iron. Iron-rich red pumpkin is used in the place of milk to thicken the sauce. This recipe also has crunchy walnuts, another good source of iron and an excellent source of omega-3-fatty acids.
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