(by Dr. Minakshi Dutta, Unmukt Premium Member)
Vegetables & fruits should make one-third of your daily dietary requirement.
Vit C – for maintaining healthy body tissues and Increasing immunity
Beta Carotene & Vit A – important for maintaining good vision, healthy skin and increasing immunity
Folate – for healthy blood formation
Potassium – for normal functioning of the heart and nervous system
Colouring pigments – for maintaining tissue health and increasing immunity
Fibre – for improving gut health and regulate cholesterol and sugar levels
But, do you eat these adequately? Does the way you cook your vegetables ensures to retain maximum nutrients? There are numerous ways to cook vegetables that not only ensure the nutrients are retained but also the flavours. I am happy to share one such recipe here.
Ingredients
Broccoli or cauliflower
Carrots
Capsicum (any coloured)
Baby corn
Peas
Beetroot (optional)
Celery (optional)
Diced onions (optional)
Mushrooms (optional)
How to cook
Keep the vegetables immersed in warm, salty water for 15 to 20 min and then wash in running water.
Remove hard stems of broccoli, peel and dice veggies into same size cubes.
Steam the vegetables and not boil for more than 15 min except capsicum and onions. Do not pressure cook.
Heat 1 teaspoon butter in a pan.
Saute chopped garlic and then capsicum and onions for 2 min.
Add rest of the veggies and stir fry for a further 2 min on high flame. Allow to cool.
To add proteins
Vegetarians may add paneer cubes / homemade cottage cheese (chhena), tofu, boiled soy chunks, whereas non-vegetarians may add boiled chicken/boiled egg.
Seasoning Options
Option 1
Roasted black & white til, crushed pepper, crushed fennel (saunf), salt (preferably sea salt), olive oil, honey.
Option 2
Soy sauce, honey, crushed garlic (optional), vinegar, pepper.
How to add seasoning
Add ingredients in a tight lid container and shake vigorously. Emulsifying helps for gut health and for bringing out the flavours.
Accompaniments
Bread or roti.
Better options
Mashed potatoes / alu chat / alu tikki
Or
Boiled sweet potato boiled with skin, slit into two and lightly roasted in half tsp of butter. Season with salt and pepper. Steaming can be done in idli patram.
Author: Dr. Minakshi Dutta practised General Medicine for 2 decades, following which she specialized in hair and skincare, diet, nutrition and fitness for women. She has been running her own clinic in Kolkata for 4 decades now. Dr. Dutta has conducted multiple workshops with corporates and has also appeared on regular programs on live television to address questions from viewers in the aforementioned areas.
Follow these tips today to stay healthy. We share such insights regularly to keep you updated. Interested in knowing more? Join our thriving community today to learn, grow, and engage with fellow seniors.