Food Products Seasonal Recipes and their Nutritional Values
Makar Sankrant
Sesame Seed is eaten in this month as it is supposed to be a hot food. In Maharashtra, it is the sign of prosperity and good bonding between people, when given to each other with Jaggery. Nutritionally Sesame seeds (Til) is very rich in Calcium, Protein and when combined with Jaggery, it has a very good combination of all vital nutrients needed for growth, pregnancy and healthy bones.
Moong Dal Dosa
This breakfast item, with Cereal-Pulse combination,provides a completevegetarian protein intake. South Indian Snacks are soaked, grinded and fermented. This process makes the food easily digestible. It is an active source of vital nutrients like B-complex and other nutrients. This dish is also a good source of folic acid.
Puran Poli
March is season of festivals like Holi, Padwa. Puran poli is a favourite dish in Maharashtra, especially made in this season. Puran poli is favourite sweet for children and elders. It is a blend of protein and made from whole wheat flour. Flavourings like Jaiphal and Elaichi will help the dish for easy digestion.
Watermelon Slush
April is a season of exams and heat has just set in.It is also a season of watermelon in the market. Nutritionally watermelon is excellent source of Vitamin C and Iron. These vitamins have great anti-oxidant properties. It is also a great source of Potassium, which helps muscle and nerve function, and maintains electrolyte and acid-base balanceof the body.Watermelon is very low in calories (1 cup = 25 Kcal).
Aam Ras
May is a season of Mangoes. Mangoes are rich in pre-biotic dietary fibre, vitamins and polyphenol flavonoid antioxidant compounds. Mango is an excellent source of Vitamin A, Potassium and it is very low in Sodium. Hence Mango, if had in moderate amounts in the season, has multiple health benefits with control on calorie intake.
Herbal Tea Indian Style
After a hot summer feel, monsoons are such a welcome and refreshing. Every Indian feels like to be cozy with cup of chai. The idea of food in monsoon is fried pakoras and chai.
As health demands, monsoon is also a time to pep up and prevent viral and bacterial infections. Too many cups of tea can also lead to many health problems. My Nutricuisine brings you a healthy Indian Herbal tea:
Prep time: 1 min, Cook time 15 min,
Broccoli Walnut Soup
Monsoons cannot be complete without soups in our menu. Hot soups are not only light on our digestion and effective absorptions but also a nutrient dense dish.
Baked Corn Sandwich
The rainy season always brings its share of corn. A versatile cereal, corn is not only delicious and kid-friendly, it is also high in folate, vitamin C, niacin, thiamine and fiber. Treat your family to this healthy snack on a cool rainy evening.
Ukadiche modak
On the occasion of ganesh chaturthi, which is beyond doubt one of the biggest festivals of the month, who can deny oneself an indulgence to the sweet tooth – especially when our beloved ganpati loved sweet so much? But simple acts like steaming the sweets instead of frying them do help make a generous contribution to our health. Ukadiche modak has been a hot favorite of kids of all ages – right from 8 year old to 80 year olds.
Farey
October brings in the festival of Karwa chauth in North India where women keep a day long strict fasting praying for well being of their husbands. It is only on sighting of the moon that the ladies have their meals in presence of their husbands, and which festival is complete, indeed, without following of a feast as a part of the ritual. Farey is a traditional part of the feast on this auspicious day. This is prepared in various ways with variation in ingredients and method. Usually farey are steamed , but similar to rajasthani gattey they can be boiled also.
Red and Green Festive Cocktail
October brings in the festival of Karwa chauth in North India where women keep a day long strict fasting praying for well being of their husbands. It is only on sighting of the moon that the ladies have their meals in presence of their husbands, and which festival is complete, indeed, without following of a feast as a part of the ritual. Farey is a traditional part of the feast on this auspicious day. This is prepared in various ways with variation in ingredients and method. Usually farey are steamed , but similar to rajasthani gattey they can be boiled also.
Gingerbread Man
The rainy season always brings its share of corn. A versatile cereal, corn is not only delicious and kid-friendly, it is also high in folate, vitamin C, niacin, thiamine and fiber. Treat your family to this healthy snack on a cool rainy evening.
Ingredient
| Ingredient | Amount |
|---|---|
| Sesame Seeds (Til) | ½ cup |
| Roasted Groundnuts | 3 tsp |
| Jaggery ( soft variety used to make chikki) | ½ cup |
| Ghee | 1 tsp |
| Ghee for greasing | ½ tsp |
Method
- Toast sesame seeds till they are light golden brown. Cool them and keep them aside.
- Heat the Ghee in a pan and add Jaggery to it.
- Simmer over a slow flame till it caramelised and forms a hard ball when you add a drop in coldwater.
- Add the roasted Til and groundnut and mix it thoroughly with the melted Jaggery. The gas flame needs to be put off at this time.
- When this is ready pour the entire mixture on the greased Thali. Roll it out into thin sheets using a greased rolling pin.
- When it cools down, cut into square pieces and store in air tight container
Note
- Excellent snack with good concentration of nutrition for all ages.
- Obesity or restricted calorie diet should consume the quantity as prescribed by their Nutritionist.
- Nutrition Values*per piece.
NUTRITIVE VALUE
| Amount (gm.)(one square Chikki ) | Energy(kcal) | Protein(gm.) | Calcium(mg) | Iron(mg) |
| 12 | 57 | 1.1(Til) | 91 | 0.7 |