5 immunity boosting veg recipes without veggies


Corona pandemic has put the whole world into a whirlpool. The government of each country is trying its best to make sure that its citizens are not sucked into the whirlpool.

We as the citizens have to be equally responsible by practicing social distancing and respecting the curfew that has been implied in our country.

However with the curfew, also comes the challenge of getting our kitchens equipped with all the necessary grocery and fresh produce. Home kitchen ‘managers’ often come under stress, first to decide the menu based on the available ingredients and then to refill the stock that is getting over.

In many places, people have found it difficult to procure the fresh produce. Either the quality is really bad or the venders have been selling double or even triple the actual cost.

Hence, if you are not having the fresh produce but still want to ensure that you and your family get the adequate nutrition to keep up the immunity and fight against the virus, here are five simple yet tasty recipes made without the addition of vegetables. These recipes are packed with nutrition. 

Recipe List

  1. Dates cake
  2. Multigrain dal paratha
  3. Milk pepper rasam
  4. Sprouted moong pancake (dosa)
  5. Dry fruit smoothie

 

Dates cake

Dates Cake


Nutrients - Iron, vitamin C & B complex, potassium, selenium, magnesium, fibre, protein, omega 3 fats & carbs

Good for - immunity, hypertension, musculoskeletal health and boosts haemoglobin

 

Ingredients

  • 20 seedless soft dates
  • 1 cup milk (water to make it vegan)
  • 1 cup whole wheat flour
  • 1/2 cup olive oil
  • 1 tsp baking powder
  • 1/4 tsp cooking soda
  • 1 tsp cardamom powder
  • Walnuts - 1/4 cup

Method

  • Soak the dates in milk/water for 2 hours or till soft. Grind it in a mixer to a paste. Add oil to it and keep it aside.
  • Sieve flour, baking powder, soda and add them to the dates and oil mixture with gentle mixing.
  • Add 1 tsp of flour to the chopped walnuts and add them to the batter, also add cardamom powder and mix gently till all ingredients are mixed.
  • Pour into a greased tray. Preheat the oven and bake the cake at 180 degree celsius for 30 min. 
    Cool on a rack, slice it and serve warm with tea.


Note: Dates give sweetness to the cake. If you want it a little more sweet, 2 tbsp of jaggery powder can be added to the dates while making paste.

 


 

Multigrain dal paratha

Multigrain dal paratha

Nutrients - Selenium, zinc, potassium, calcium, proteins and fibre

Good for - hypertension, diabetics, immunity, musculoskeletal growth in kids

 

Ingredients

  • ½ cup whole wheat flour
  • 1 tbsp jowar flour
  • 1 tbsp ragi flour
  • 1 tbsp bajra flour
  • ¼ cup cooked dal (tur/moong dal)

Spices -

  • ¼ tsp turmeric powder
  • ¼ tsp kalonji (nigella seeds)
  • ½ tsp red chili powder
  • ½ tsp garam masala powder
  • Salt to taste
  • Fistful chopped coriander (optional)

Method

  • Pressure cook dal till soft. Remove excess water and retain it. Mash the dal well
  • Sieve all the flour. Add all the spices mentioned in the list. Mix well by hand.
  • Add the mashed dal (it should be warm) and the dal water to knead into a soft dough. Add a tsp of oil and let it rest for 15 minutes.
  • Make small balls of the dough. Knead into thin chapatis and roast them on both sides adding ghee/oil on a hot tava.
  • Serve it hot with pickle and curd or with any curry of your choice.

Note: Kalonji is an excellent antioxidant. If not available, ajwain/kasuri methi can be used.

 


 

Milk pepper rasam

Milk pepper rasam

Nutrients - calcium, magnesium, potassium, proteins

Good for - blocked nose, cough, immunity, digestion, diabetics, hypertension

Ingredients

  • 1 tbsp coriander seeds
  • 2 tbsp split black gram dal
  • 1 tsp black peppercorns
  • 1 cup milk
  • ¼ cup fresh/dry coconut
  • Salt to taste
  • 1 tsp oil

For seasoning

  • 1 tsp ghee
  • ½ tsp mustard seeds
  • Pinch of asafoetida
  • Few curry leaves

Method

  • In a pan, heat oil and roast urad dal, coriander seeds and pepper till light brown in colour with good aroma.
  • Allow it to cool. Add coconut and grind adding water to a fine paste.
  • Pour the paste in a vessel, add a cup of water and allow it to boil till it becomes a little thick.
  • Add milk and simmer on low flame for 1-2 minutes. Switch off the gas, add salt.
  • In a small pan, heat ghee, splutter mustard seeds, add hing and curry leaves. Pour it over the rasam and serve it hot to drink as such or with plain steamed rice. .

 


 

Sprouted moong dosa (instant dosa)

Sprouted moong dosa (instant dosa)

Nutrients - rich in vitamin c, proteins, folate, potassium, magnesium, antioxidants and fibre

Good for - kids, diabetics, hypertension, immunity, cardiovascular health

 

Ingredients

  • 1 cup sprouted moong
  • 1-2 green chillies/3-4 dry red chillies
  • 1 inch ginger
  • 1-2 clove garlic
  • 1 tsp cumin seeds
  • ¼ tsp turmeric powder
  • A pinch of asafoetida
  • 1 tsp crushed kasuri methi
  • 1 medium onion (optional)
  • Salt to taste
  • 1 tbsp besan flour
  • 1 tbsp rice flour

Method

  • Grind everything together adding water to a thick paste.
  • Remove in a vessel, add salt, besan and rice flour
  • Mix well. Add a little water to get dosa batter like consistency.
  • Heat tava a little (too hot tava will make it difficult to spread the batter). Add a ladle full of batter in the center and spread it in a circular manner to as thin as possible.
  • Smear oil, cover and cook on both the sides.
  • Serve it hot with ghee/butter/pickle/chutney of your choice.

 


 

Dry fruit smoothie

Dry fruit smoothie

Nutrients - synbiotic, proteins, calcium, soluble fibre, omega 3 fats, iron, potassium, B complex vitamins, magnesium, zinc and selenium

Good for - digestion, immunity, hypertension, proteins, musculoskeletal growth

 

Ingredients

  • ¼ cup oats
  • 1 cup curds
  • 5 seedless dates
  • 5 almonds
  • 10 cashews
  • 1 tbsp dried cranberry/raspberry (optional)
  • 1 tsp honey
  • ¼ tsp cinnamon powder

Method

  • Mix all ingredients together and allow them to soak overnight in the refrigerator except for honey.
  • In the morning, remove from the fridge an hour before grinding.
  • Remove the skin of the almond and chop dates into small pieces.
  • Blend everything together adding honey and cinnamon powder.
  • Serve immediately.

Note: dried fruits can be added depending on your choice and availability.


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