Nutritionists have always advised us to add more colour to our food palette.
Red, orange, yellow, green, purple…foods that belong to this colour group make for the most nutritious foods. Vegetables such as tomatoes, carrots, beetroots, spinach, broccoli, green peas, red cabbage, fenugreek etcetera come under this category.
Packed with vitamins, minerals, antioxidants and low in calories, these veggies should be included in our diet every day. Be it in the form of salads, soups, curries or juices, a few helpings of these veggies on an everyday basis is sure to keep our health in a superb condition.
So, sharing today, two recipes that I make using 3 of the most colourful vegetables–
These contain high levels of lycopene ( a red carotenoid pigment) that makes them good for our skin. The Vitamin A and C present in tomatoes act as antioxidants that nullify the effects of harmful free radicals in the blood. The lycopene also helps to lower the bad cholesterol.
Are also good for the skin as the antioxidants present in these too help keep skin healthy. The vitamin A in carrots works in taking care of our eyes, and, their fibre content helps in digestion as well.
Are low in sodium and fat. The high content of iron, manganese, potassium and copper in beetroots makes it one of the most nutritious veggies. Beets lower blood pressure, boost energy, are great for heart and liver and promote brain health. They also help treat anaemia, have anti-ageing properties and aid in weight loss. Do consult with your dietician/doctor in case you have high sugar levels, though.
Tomatoes, carrots, beetroots: 2-3 medium-sized, or as per requirement.
Garlic cloves: 5 -6
Salt and pepper powder to taste.
Chop the tomatoes and carrots, peel and chop beetroots. Add onion, if you wish to. You could add a potato to make the soup thick. Add the garlic cloves and cook all of it in the pressure cooker for 2 whistles.
Once cool, blend all the cooked veggies in a blender.
Pour in a saucepan and bring it to a boil.
Add salt and pepper powder to taste.
Serve hot with a dollop of homemade ghee instead of butter. The flavour that ghee brings to a dish is unparalleled!
Like soups are for cool winters and monsoons, juices are for hot summers when we need some drink or the other to quench our thirst. So, it’s during summers that I prepare this juice, and usually, have it in the evening before heading out for my walk.
Tomatoes, carrots, beetroots – 2- 3 or as per requirement (depending on the number of glasses you wish to prepare.)
Amla (Indian Gooseberry)- 1 medium size – if available.
A one-inch piece of ginger
Black salt (rock salt), lemon juice to taste.
A sprig of mint.
Chop tomatoes and carrots, peel and chop the beetroots and put it all in a juicer, or a grinder. Use a sieve to filter the juice. Add black salt and lemon juice to taste. Garnish with mint and drink it up when fresh.
So, isn’t that an easy to make health tonic? You can change the cooking method as per the season and reap its benefits!
Other ways to add the brightness to your palette:
- Cook beetroot in the pressure cooker (along with the rice and dal) peel it, sprinkle some salt and enjoy!
- Grate beetroot and carrot, finely chop a tomato and mix these in a salad bowl. Add to it a spoonful of lemon juice, sprinkle salt and pepper and half a teaspoon of sugar and you have your colourful salad ready in a jiffy.
- Add grated beetroot to your usual patty filling to add not just colour but also some extra nutrients to your evening snacks.
- You may add grated beetroot and carrot to even your paratha stuffing.
In fact, I am sure you can come up with your own creative ideas to include these veggies in your daily diet. If getting your kids to eat these veggies is an issue, you could ask them to chip in with their ideas, too! I am sure you will come up with a zillion ideas to improve your everyday meals and make them more nutritious.
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Categories: Food & Nutrition