Anemia/Iron Deficient Recipe - Punjab Food Authority

Anemia/Iron Deficient

Breakfast recipes

Date Shake

INGREDIENTS

3 Dates
Low Fat milk [ 1 cup ]

PREPARATION

- Soak the dates overnight.
- Combine milk and soaked dates in blender
- Blend on high until smooth
- Pour into cup and serve

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Dates	3 [ 1 ser]	15g	0g	0g	60 Kcal
Low Fat Milk	1 cup [ 1ser]	15g	8g	3g	100 Kcal
		30g	8g	3g	160 Kcal

Peanut Butter Smoothie

INGREDIENTS

2 tablespoons peanut butter
1 bananas (small)
1 cup low fat milk
2/3 cup yogurt (plain)
2 tablespoons rolled oats
6 soaked almonds

PREPARATION

- soak the almonds overnight and peel them off in the morning
- Add soaked almonds, banana, yogurt, peanut butter, some rolled oats and milk in blend until smooth.
- pour into a cup, sprinkle some more almonds and serve

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
peanut butter	2tbspoon	0g	7g	8g	100kcal
banana	1 small	15g	0g	0g	60kcal
low fat milk	1 cup	15g	8g	2g	100kcal
soaked almonds	6	0g	0g	5g	45kcakl
rolled oats	3 tbspoon	10g	2g	1g	70kcal
yogurt	2/3 cup (6oz)	15g	8g	2g	100kcal
		55g	25g	18g	475kcal

Homemade Instant Cinnamon-Raisin Oatmeal

INGREDIENTS

4 tablespoons “quick” oats
1 tablespoon brown sugar ( for variety, try vanilla sugar)
2 tablespoon raisins
pinch of cinnamon
4 halves walnut pieces, broken, optional
1/2 cup boiling water

PREPARATION

place the dry ingredients into a cereal bowl and add ½ cup boiling water. Let it stand about a minute before it’s ready to eat.
sprinklesome fresh cinnamon to bring out the flavor

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Oats	4 tablespoon (1/2 cup)	15g	3g	1g	80kcal
raisins	2 tablespoon	15g	0g	0g	60kcal
walnuts	4 halves	0g	0g	5g	45kcal
		30g	3g	6g	185kcal

Spinach Omelate With Whole Grain Bread

INGREDIENTS

1/2 cup spinach leaves
1 clove of garlic
2 eggs
1 tablespoon milk skimmed optional
salt to taste
1 teaspoon olive oil
1/2 teaspoon chilli flakes for seasoning
2 slices of wholegrain bread

PREPARATION

Prep the ingredients. Wash and chop the spinach leaves. Don’t let the leaves go dry. Leave some water.
Thinly slice the garlic.
Crack the eggs into a bowl, and add a pinch of salt, and whisk the eggs gently just enough for the yolk to mix well.
Heat a frying pan and add the chopped spinach, garlic, and sprinkle some salt. Let the leaves wilt, and take them off the pan.
Pour a teaspoon olive oil on the pan, and spread it evenly with a spatula.
pour the egg mixture. Tilt the pan and let the eggs spread evenly. As soon as the omelette start to set.
Once the center starts to set, top half of the omelette with the cooked spinach and garlic.
Lower the flame, and cook further. Once the omelette starts to get detached from sides, fold in half. Gently slide the omelette to a plate

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Spinach	1/2 cup	5g	2g	0g	25kcal
eggs	2	0g	14g	10g	150kcal
olive oil	1 teaspoon	0g	0g	5g	45kcal
whole grain bread	2 slice	30g	6g	2g	160kcal
		35g	22g	17g	380kcal

Pumpkin Seed Overnight Oats

INGREDIENTS

1/2 cup large-flake rolled oats
1 cup low fat milk
2/3 cup (6oz) plain yogurt
1 tablespoon honey
2 tbsp chia seeds
1 tbsp vanilla extract
pinch of cinnamon
1/4 cup fresh strawberries berries
2 tbsp roasted shell-on pumpkin seeds

PREPARATION

- In large bowl, stir together oats, milk, yogurt, 1 tbsp of the honey, the chia seeds, vanilla extract and cinnamon. Refrigerate for 6 hours or overnight.
- Spoon oat mixture into a bowl, top with berries and pumpkin seeds. Drizzle with remaining honey. Just before serving, add more milk, if desired.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
rolled oats	1/2 cup	15g	3g	1g	80kcal
low fat milk	1 cup	15g	8g	3g	100kcal
yogurt	2/3 cup	15g	8g	3g	100kcal
pumpkin seeds	2 tablespoon	0g	0g	5g	45kcal
strawberries	1/4 cup	15g	0g	0g	60kcal
		45g	19g	12g	325kcal

Lunch recipes

Tomato And Spinach Pasta

INGREDIENTS

2/3 cup of penne pasta
1/2 cup onion
2 cloves garlic
2 Teaspoon olive oil
1/2 cup diced tomatoes
1/2 tsp dried oregano
1/2 tsp dried basil
1 pinch crushed red pepper (optional)
1/2 tsp salt
freshly cracked black pepper to taste
1 tablespoon of cream cheese
1/4 cup grated Parmesan
4 oz. fresh spinach

PREPARATION

Bring a large pot of water to a boil over high heat. Add the pasta and continue to boil until tender (7-10 minutes). Drain the pasta in a colander.
While the pasta is cooking, prepare the tomato sauce. Dice the onion and mince the garlic. Add onion, garlic, and olive oil to a large skillet and sauté over medium heat until the onions are soft and translucent (3-5 minutes).
Add the diced tomatoes (with juices), oregano, basil, crushed red pepper, salt, and some freshly cracked pepper to the skillet. Stir to combine.
Turn the heat down to low. Cut the cream cheese into a few pieces and then add them to the skillet with the tomato sauce. Use a whisk to stir the sauce until the cream cheese has fully melted and the sauce is creamy.
Add the fresh spinach to the skillet and gently stir it into the sauce until it has wilted (2-3 minutes). Add the pasta and stir until it is well coated in the creamy tomato sauce. Taste and adjust the salt and pepper as needed

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Pasta	2/3 cup	30g	6g	2g	160kcal
onion	1/2 cup	5g	2g	0g	25kcal
tomatoes	1/2 cup	5g	2g	0g	25kcal
olive oil	2 teaspoon	0g	0g	10g	90kcal
cream cheese	1 tablespoon	0g	0g	5g	45kcal
spinach	1/2 cup	5g	2g	og	25kcal
		45g	12g	17g	420kcal

Lemon Butter Fish

INGREDIENTS

3 oz white fish,
2 teaspoon olive oil
1 tsp paprika
1 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
Lemon Butter Sauce
2 tablespoon butter
2 tbsp lemon juice
2 tbsp fresh parsley, minced
Salt & pepper
Fresh lemon slices, to garnish

PREPARATION

- Heat a skillet on medium heat for 1 minute
- Mix the spices together in a small bowl. Pat your fish dry with a paper towel and rub the spice mixture over each fish fillet
- Add the olive oil into the pan, and cook each side of the fish on medium heat for about 2 minutes per side.
- Remove the fish from the pan and lower the heat.
- add in the butter and cook for about 1-2 minutes until it starts to brown. Add in the lemon juice, parsley and a pinch of salt and pepper. Cook for another 2 minutes on low, making sure to mix together until smooth.
- Add a few lemon slices into the pan, and layer your fish back into the pan. Continue cooking the fish over a medium/low flame for another 3 minutes while spooning the sauce over the fish fillets every 30 seconds.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Fish	6 oz	0g	42g	18g	270kcal
olive oil	2 teaspoons	0g	0g	10g	90kcal
butter	2 table spoon	0g	0g	10g	90kcal
		0g	42g	38g	450kcal

Qeema Matar

INGREDIENTS

3 oz mutton mince
2-3 teaspoon ghee or canola oil
1 cup onions
3 cardamom
3 – 4 cinnamon sticks
2 tsp ginger
2-3 garlic cloves
salt adjust to your preference
1 tsp turmeric powder
1.5 tsp chilli powder
1 tsp coriander powder
1.5 tsp cumin powder
2 tsp mixed curry powder
1 tbsp dried fenugreek leaves (methi leaves)
1 pint of water (for the final boil)
1/2 cup of peas

PREPARATION

- Start by peeling and slicing onions.
- Heat ghee/oil in pan.
- Once the oil is hot add all the whole spices.
- Once the spices have released their aromas add the sliced onions, minced garlic, minced ginger and salt.
- Give all the ingredients a good mix, cover the saucepan and leave to cook over a low – medium flame for about 8 – 10 minutes, till the onions become translucent and golden in colour.
- Once the onions are soft and translucent, add the mince.
- Once the mince looks brown all over, cover the saucepan again and let it cook for 5 – 8 minutes.
- The mince may look dry at this stage, that’s fine as we are going to be adding ground spices and don’t want too much liquid in the pan, to allow the spices to fry properly.
- Add turmeric powder, chilli powder, coriander powder, cumin powder, mixed curry powder and 1 tbsp of dried fenugreek leaves.
- Mix the spices and allow to fry for a 8 – 10 minutes over a medium flame.
- Bring the curry to a boil and add peas just as the curry reaches boiling point.
- Allow the curry to boil for 8 – 10 minutes over a high heat, then simmer gently for 5 more minutes. The Keema Matar is done when the peas are cooked and the gravy has thickened a little.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
mince	3 oz	0g	21g	15g	225kcal
ghee or canola oil	2-3 teaspoon	0g	0g	15	135
onion	1 cup	10g	4g	0g	50kcal
peas	1/2 cup	15g	6g	2g	160kcal
		25g	31g	32g	570

Chicken Steak With Roasted Beans

INGREDIENTS

6 oz chicken fillet (3oz each)
4-5 garlic cloves minced
1 sprig of coriander leaves finely chopped
2 tbsp mixed herbs
2 tsp honey
2 tbsp lemon juice
½ tsp hot tabasco sauce
½ tsp chilli flakes
2 teaspoon extra virgin olive oil
Salt to taste
1/2 cup green beans

PREPARATION

- Wash and pat dry the chicken thoroughly. Place the chicken in plastic foil or zip-lock bag and pound the chicken with a kitchen mallet or rolling pin to flatten it. In a bowl, stir in all the ingredients together and coat the chicken well. Rest the marinade for about an hour.
- Heat oil in a skillet over medium flame. Once hot enough, place the marinated chicken on it. Cook on both sides for about 3 minutes each. While pan roasting the chicken, paste it with the marinade. Once done, take out the steaks on a plate and rest.
- Make a slurry by combining some all-purpose flour with water. Add this slurry to the pan in which you cooked the chicken. Also, add in the remaining marinade from the mixing bowl. Bring to a single boil, allowing the sauce to thicken. Turn off the flame.
- Drizzle the sauce over chicken steaks for garnishing it. Serve hot with roasted green beans.

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
chicken fillet	6 oz	0g	42g	18g	270kcal
olive oil	2 teaspoon	0g	0g	10g	90kcal
green beans	1/2 cup	5g	2g	0g	25kcal
		5g	42g	28g	385kcal

Dinner recipes

Tomato

INGREDIENTS

1/2 cup kidney beans
1/2 cup sweet corn
½ cucumber (finely diced)
½ cup parsley, fresh
1 spring onions
For dressing
½ lime (juiced)
2 tbsp olive oil
1 tsp cumin powder
½ tsp oregano, dried
salt and pepper to taste

PREPARATION

- Rinse and drain the corn and the kidney beans.
- Dice up the cucumber and chop the parsley.
- Then chop the green onion. So far so easy.
- Get a big bowl and throw in everything you rinsed and chopped and give it a good mix.
- Get a small bowl and add all the ingredients for the dressing. Stir, then taste to make sure it’s fine.
- When approved, mix in the dressing to the salad.
- And there you have it!

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
kidney beans	1 cup	15g	3g	1g	80kcal
sweet corns	1/2 cup	15g	3g	1g	80kcal
cucumber	1/2	3g	2g	0g	15g
onion	1	3g	2g	0g	15g
olive oil	1 teaspoon	0g	0g	5g	45kcal
		36g	10g	7g	235g

Chickpea Masala With Rice

INGREDIENTS

garam masala
ground cumin
ground coriander
fennel seeds
paprika (or chili powder)
dried fenugreek leaves
ground turmeric
2-3 tea spoons of Ghee or canola oil
1/2 cup onion
2-3 garlic cloves
1/2 cup of tomatoes
1/2 cup of chickpeas
boiled rice

PREPARATION

Saute the whole spices in ghee, then add the onions, garlic and chili.
Then add the ground spices… and saute, which will give the final dish delicious depth!
Then add the fresh tomatoes, water, soaked chickpeas and bay leaves, and season with salt. Let this pressure cook for 40 minutes.
Serve this with onions and basmati rice

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
chickpeas	1/2 cup	15g	7g	3g	125kcal
tomatoes	1/2 cup	5g	2g	0g	25kcal
onion	1/2 cup	5g	2g	0g	25kcal
ghee or canola oil	2 teaspoon	0g	0g	5g	45kcal
boiled rice	1/3 cup	15g	3g	1g	80kcal
		40g	14g	9g	300kcal

Spinach & Potato Curry

INGREDIENTS

3-4 teaspoons of canola oil/ghee
1/2 cup onion, chopped
1/2 cup of potatoes, peeled and chopped into quarter circles
1 green chilli
salt to taste
1 tsp cumin seeds
1 tsp coriander powder
1 tsp red chilli powder, or to taste
1/2 tsp turmeric
1 tbsp minced garlic
0.5 tbsp minced ginger
1 medium tomato, chopped
1 cup spinach, chopped
Handful of dried fenugreek (kasoori methi)

PREPARATION

Add oil/ghee to a deep pot. On a medium heat, add the onions and fry until they are lightly gold.
Add the potatoes, green chilli, ginger, garlic and spices. Give these a quick 3 minute fry, stirring often.
Add 1/2 cup of water and your chopped tomatoes. Bring to a boil, then cover and simmer for 10 minutes.
Add in the chopped spinach. Simmer this covered with a lid on low for 5 minutes.
Instead of stirring, swirl the pot so that potatoes don’t break.
Allow to rest before serving

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
ghee or canola oil	3-4 teaspoon	0g	0g	15g	135kcal
onion	1/2 cup	5g	2g	0g	25kcal
spinach	1 cup	5g	2g	0g	25kcal
potato	1/2 cup	15g	3g	1g	80kcal
tomato	1/2 cup	5g	2g	0g	25kcal
		30g	9g	16g	290kcal

Pumpkin Seed,Walnut And Blueberry Muesli

INGREDIENTS

1 cup of rolled oats
8 halces chopped walnuts
2 tablespoon of pumpkin seeds
3/4 cup of dried blueberries
Milk or plain yogurt, for serving
Honey, for serving

PREPARATION

Position racks in the top and bottom thirds of the oven and heat the oven to 375°F. Spread the oats on a rimmed baking sheet and the walnuts and pumpkin seeds on a second rimmed baking sheet. Bake until the oats are lightly golden, about 10 minutes, and the nuts are golden and fragrant, 5 to 10 minutes. Let cool.
In a medium bowl, combine the oats, nuts, and pumpkin seeds with the dried blueberries. Serve with milk or yogurt and a drizzle of honey

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Rolled oats	1 cup	15g	3g	1g	80kcal
walnuts	8 halves	0g	og	10g	90kcal
pumpkin seeds	2 tablespoon	0g	0g	10g	90kcal
blueberries	3/4 cup	15g	0g	0g	60kcal
milk	1 cup	15g	8g	3g	100kcal

Aloo Matar Sabzi

INGREDIENTS

3-4 teaspoons of ghee or canola oil
1/2 cup onion finely chopped
1/2 teaspoon cumin seeds zeera
1/2 cup tomatoes finely chopped
1 teaspoon salt
½ teaspoon red chili pepper
A pinch of turmeric
2-3 medium potatoes small cubes
1/2 cup peas
½ cup coriander dhaniya, for garnish
2 green chilies for garnish

PREPARATION

Heat oil. Add onions and fry till light brown.
Add cumin seeds and cook for a few seconds till they splutter.
Add tomatoes, salt, turmeric & chili pepper after the cumin seeds have popped and you can smell the aroma. Cook tomatoes for 5 – 10 minutes while mashing with a wooden spoon.
Add potatoes and fry for 2-3 minutes. Add peas with 1 cup water. If you prefer a dryer sabzi then add only ¼th cup of water.
Cook till potatoes are tender and desired level of gravy is reached. Garnish with green chili and coriander

FOOD ITEMS	QUANTITY	CHO	PROTEIN	FAT	CALORIES
Ghee or canola	3-4 teaspoons	0g	0g	15g	135kcal
onion	1/2 cup	5g	2g	0g	25kcal
tomatoes	1/2 cup	5g	2g	0g	25kcal
potatoes	2 medium	15g	3g	1g	80kcal
peas	1/2 cup	15g	3g	1g	80kcal
		40g	10g	17g	345kcal