Bhakti D
Covid-19 has definitely changed the way we look at our food and nutrition intake. Now we consume our food consciously and want to focus on building our immunity. Are you someone who is just out of COVID-19 and worried about how can you gain your strength back? You have landed on the right page. We will take you through some amazing power-packed protein-dense recipes, which will help to stay fit in the pandemic.
Protein-Packed Food
A protein-rich diet can help repair damaged body tissues, make up for the muscle loss that occurred while the infection lasted, and boost the immune system too. Protein is also one of the best sources of energy out there, and eating enough of it can help you overcome post-disease weakness. Include protein-rich food in your diet such as pulses, legumes, peanuts, sprouts, milk, yogurt, cheese, soy in each meal. Your overall intake of protein should be between 75-100 grams per day.
1. Kichadi
This is the easiest and full of nutrition recipe you can eat almost every day during Covid19 and once you are out of quarantine as well. To make it a healthier version, use split green moong dal and rice. Soak it for about half an hour, use fresh vegetables such as pumpkin, drumsticks or potato’s to make it tasty with a dollop of ghee.
According to renowned nutritionist Jinal Shah, even a variety of grains such as Jowar, Nachani known as raagi or pearl millets will help to boost your immunity. Try making dosa or khichadi with these grains to get your strength back.
2. Chana Masala
Chana Masala
Ingredients
- 1/2 cup Kala chana overnight soaked
For Masala
- 1 Onion chopped
- 1 Tomato chopped
- 4 Petals of garlic
- 2 inch ginger
- 2 Green chillies
- 3 Cloves
- 1 inch Dalchini
- 1/2 tsp Cumin seeds
- 1/2 cup Grated dry coconut roasted
For Tempering
- 1 tsp Red chilli powder
- 1/2 tsp Turmeric powder
- Salt To taste
- 1 tsp Garam masala
- 4 Curry leaves
- 2 tbsp Cooking oil
For Garnishing
- 1 tbsp Chopped coriander
- 1 tbsp Lemon juice optional
Instructions
- Wash and soak black chana overnight in water for around 8-10 hours.
- Drain and transfer them to the pressure cooker, add salt and 2 cups of water. Pressure-cook them for 4-5 whistles on low flame. When pressure comes down, open the lid and check if the chanas have become soft or not. If they are still tough, then add water if required and cook more for 1-2 whistles.
- Drain boiled chana and keep aside.
- Heat ½ tbsp oil in a Kadai or pan. When it is hot enough to saute, add chopped onion saute till golden brown, then add remaining ingredients in the masala list except for grated dry coconut, because it is already roasted. Saute all the ingredients till it becomes a little soft.
- Now blend all the ingredients in the masala list including roasted dry coconut. Blend till it becomes a fine paste.
- Now for the tempering heat medium-sized Kadai add 2 tbsp oil, when it is hot enough add curry leaves, masala paste, saute for one minute now add boiled chana and chilli powder, turmeric powder, salt, garam masala and mix well. Cook on a medium flame for around 5 minutes. Add lemon juice.
- Garnish with chopped coriander and serve hot with roti, phulka or puri.
Notes
3. Maharashtrian Style Thick Dal
Maharashtrian Style Thick Dal
Ingredients
- 1 cup Cooked toor/arhar dal
- 1 Medium-sized onion finely chopped
- 2 Green chillies finely chopped
- Curry leaves
- 1 tbsp Fresh chopped coriander
- 2 Dried red chillies
- 2 tbsp Oil
- 1/2 tsp Asafoetida
- 1 tsp Cumin and mustard seeds
- 1 tsp Roasted sunflower seeds powder
- 2 tsp Roasted coarsely ground peanut powder
- 1/2 tsp Kala masala
- 1/2 tsp Turmeric powder
- Salt to taste
- 1 tsp Lemon juice optional
Instructions
- Heat a medium-sized iron kadhai or any kadhai add oil when oil is enough hot add mustard-cumin seeds, asafoetida, curry leaves, green chillies, red dried chillies, chopped onion. Stir well for one minute.
- Now add all the powdered masalas turmeric powder, red chilli powder, Kala masala and salt mix well and add cooked toor dal, peanut powder and sunflower seeds powder. Mix everything well. Cover the kadhai with a lid and cook for another 2 minutes. Add lemon juice if you like.
- Thick dal is ready to garnish with chopped coriander. Serve with chapati or any millet roti. Tastes well with jowar bhakri, kadhi and raw onion.
4. Hummus
Hummus is a popular middle eastern dip, spread or savoury dish made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic. The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley and paprika. In Middle Eastern cuisine, it is usually eaten as a dip, with pita bread. In western cuisine, it is often served as a snack or appetizer with crackers.
Hummus
Ingredients
- 1/2 cup Dried white chickpeas Soaked in enough water for 7-8 hours or overnight.
- 1/2 tsp Salt
- Pinch of baking soda
- 4 tbsp White sesame seeds Roasted
- 5 Garlic cloves chopped
- 2 tbsp Lemon juice
- 5 tbsp Extra virgin olive oil
- 1 tsp Cumin seeds powder
- Salt To taste
Instructions
- Rinse half cup dried chickpeas in water first and then soak in enough water overnight or 7-8 hours.
- Next day, rinse the chickpeas in the water a couple of times. Drain all the water and add the chickpeas to a little pressure cooker.
- Add ½ tsp salt, 1 pinch of baking soda and 1.5 cups water.
- Pressure cook on medium for 10-12 minutes.
- When the pressure settles down on its own in the cooker remove the lid and check the chickpeas.
- Mash them with a spoon or with your fingers. You should be able to mash them completely. They should have no rawness in them. They should melt in the mouth.
- If the chickpeas are not cooked properly, then add some more water and pressure cook for some more time. Drain all the water. Cover and keep aside.
- In a grinder grind the roasted sesame seed, powder it to a fine texture.
- Add 1 tsp chopped garlic, 2 tbsp lemon juice, 4 tbsp extra virgin oil, 1 tsp cumin seeds powder and salt as per taste. Do note that the chickpeas will also have some salty taste in them as salt was used when cooking chickpeas. Grind to a fine consistency.
- Next add the cooked chickpeas. Grind till smooth and light. If you are unable to grind, then add 2 tbsp water.
- Hummus is ready, now transfer it into a serving bowl. Drizzle a bit of extra virgin olive oil. Sprinkle paprika or red chilli powder. Garnish with a few chopped coriander leaves.
- Serve it with warm pita bread, or spread like a sandwich spreader. The extra hummus can be stored in an air-tight container in the refrigerator.
6 Ways to Sneak Protein Into Your Vegetarian Diet Effortlessly
5. Oats Khichdi
Oats Khichdi
Ingredients
- 1/2 cup Quick-cooking oats
- 1/2 cup Moong dal
- 1 tbsp Ghee or oil
- 1 tsp Cumin seeds
- 4 Curry leaves
- 1 Medium sized onion Chopped
- 1/2 tsp Ginger paste
- 1/2 tsp Garlic paste
- 1 Green chilli Finely chopped
- 1/2 cup Tomatoes Chopped
- 1/2 Carrot Chopped
- 1/2 cup Potato Chopped
- 1/3 cup Green piece
- 1/2 tsp Turmeric powder
- Salt To taste
- 3 cup Water
- Chopped coriander leaves for garnishing
Instructions
- In a small pressure cooker, first heat 1.5 tbsp ghee. Then add cumin seeds, curry leaves. Let the cumin and curry leave a crackle.
- Then add green chillies and chopped onions, statute onions till they turn translucent.
- Then add ginger and garlic paste, chopped tomatoes. Saute till tomatoes soften.
- Then add remaining chopped veggies. Saute veggies for 2 minutes.
- Then add ½ cup rinsed moong dal. Mix very well. Next, add ½ cup oats.
- Also add ½ tsp turmeric powder and salt. Mix well, add 3 cups water mix again.
- Cover the cooker with its lid and pressure cook on a medium flame for 5 minutes. On slow flame.
- Khichdi is ready, garnished with chopped coriander.
- Serve hot and add a dollop of ghee. Tastes good with pickle and curd.
6. Mushroom Brown Rice
Mushroom Brown Rice
Ingredients
- 1 cup Brown rice Washed
- 10 Mushrooms Washed and sliced
- 1 Onion Chopped
- 1/2 cup Butter
- 1 Green capsicum Chopped
- 1 tsp Black pepper
- 1 tsp Ginger-garlic paste
- Salt To taste
- 2 cups Water
Instructions
- Wash the brown rice with water
- In a pan add butter and onions, saute till pink.
- Add mushrooms, saute till they wilt.
- Now add the capsicum and ginger garlic paste, saute for 2 seconds and add pre-washed brown rice. Saute for 5 minutes.
- Add salt, pepper and 2 cups of hot water.
- Cook for 15 minutes or till the rice is done.
- Mushroom rice is ready!! Serve hot with any soup of your choice.
7. Probiotics
Probiotics are live microorganisms that can be consumed through fermented foods or supplements. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. You should include probiotics in your diet all the time especially after covid. Source of probiotics: yoghurt, pickles, idli, paneer, buttermilk.
8. Fluids and Liquids
Buttermilk, lime juice, orange juice, kokum sharbat
9. Green Smoothie
- 1 green apple or red apple or kiwi fruit
- A handful of spinach leaves
- 1 tbsp mint leaves
- ¼ glass Ice cubes
- 1 tsb Bhramari honey
Blend together the first four ingredients, add honey and serve immediately!!
10. Immuno-Nutrients
Ingredients for one cup of Kadha
- 2 cloves
- 4 black pepper
- 1-inch cinnamon
- 1-inch dry ginger
- Half tsp ajwain
- Pinch of turmeric powder
- Half tsp lemon juice
- 1 tsp Bhramari honey
- 2 cups of water
Procedure
Coarsely grind the first 5 ingredients, boil coarsely ground powder with the 2 cups of water and turmeric powder. Boil until water is half quantity, Strain the kadhai using a strainer. Add honey and lemon juice to it and mix well. Serve the hot kadhi immediately!! Our Tulasi and Ajwain honey also go well in these hot drinks.
Last but not least, nuts and seeds help you gain your energy back once you are out COVID19. Add soaked almond, pumpkin, sunflower, dates, raisins, flax seeds to your diet to gain immediate strength back.
