March’s theme, “Empowering Women Through Healthy Nutrition,” highlights the crucial role of proper nutrition in supporting women’s health and well-being. This month, the focus is on educating women about the importance of a balanced diet rich in essential nutrients like calcium, iron, and vitamins, which are vital for bone health, energy levels, and hormonal balance. The campaign encourages women to make informed food choices, prioritize self-care, and embrace healthy eating habits that empower them to lead vibrant, active lives while also fostering a strong foundation for future generations.
Recipe 1: Beetroot and chicken soup
Beetroot and spinach soup is a nutrient-dense food that offers numerous health benefits due to its richness in vitamins, minerals, and antioxidants.
Total calories : 496
Calories per serving: 248 kcal
Ingredients:
- Chicken breast 200g
- Beetroot 2 medium
- Carrot (chopped ) 1 medium
- Tomato ( chopped) 2 medium
- Spinach ( chopped) 1 cup
- Garlic ( minced) 3 cloves
- Ginger ( grated ) 1 tsp
- Chicken stove 4 cups
- Spring onion 1 medium
- Cinnamon powder 1 tbsp
- Olive oil 1 tbsp
- Salt to taste
- Black pepper 1 tsp
- Lemon juice 1 tbsp
- Eggs 6 medium
- Cornflour optional
Preparation method:
- Boil the chicken breast in water until tender for about 15 mins
- Heat olive oil in large pot over medium heat
- Add spring onion, minced garlic , grated ginger
- Add Vegetables
- Stir in the chopped beetroot, carrot , and tomatoes
- Add chicken stock
- Blend the soup
- Add chicken and spinach
- Add eggs
- Add cornflour
- Add salt, black pepper, and lemon juice
- Stir well and serve hot.
Nutritional Benefits
- This recipe provides a boost for anti-inflammatory rich nutrients which strengthen immunity
- Great source for preventing anemia, which is common in women.
- Supports healthy skin and vision.
- It is used for muscle repair and overall health.
- It helps to reduce inflammation, promoting joint health and reducing the risk of osteoporosis.
References:
- Akan, Selen, Nurdan Tuna Gunes, and Mustafa Erkan. “Red beetroot: Health benefits, production techniques, and quality maintenance for the food industry.” Journal of Food Processing and Preservation 45.10 (2021): e15781.
- Fu, Yu, et al. “Red beetroot betalains: Perspectives on extraction, processing, and potential health benefits.” Journal of Agricultural and Food Chemistry 68.42 (2020): 11595-11611.
- Chen, Liping, et al. “Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.” Food science & nutrition 9.11 (2021): 6406-6420.
- Varshney, Khyati, and Kirti Mishra. “An analysis of the health benefits of beetroot.” International Journal of Innovative Research in Engineering & Management 9.1 (2022): 207-210.
Recipe 2: Sohanjana (drumsticks):
Sohanjna (Drumsticks) are rich in calcium, iron, vitamins, and antioxidants, making this dish highly nutritious and delicious. This recipe is a Drumstick and Coconut Curry, a wholesome and flavorful dish that’s easy to prepare.
Total calories ( serves 4 person) :760
Calories: 190
Ingredients:
- Drumsticks (Sohanjna) – 6 pieces (300 grams)
- Onion – 1 medium, finely chopped (100 grams)
- Tomatoes – 2 medium, chopped (200 grams)
- Garlic (Lehsan) – 4 cloves, minced (12 grams)
- Ginger (Adrak) – 1-inch piece, minced (10 grams)
- Curry Leaves – 10-15 leaves (5 grams)
- Cumin Seeds (Zeera) – 1 teaspoon
- Turmeric Powder (Haldi) – 1/2 teaspoon (1 gram)
- Red Chili Powder – 1 teaspoon (optional)
- Coriander Powder – 1 teaspoon
- Oil/Ghee – 2 tablespoons (30 ml)
- Salt – To taste
- Water – 1.5 cups
Preparation Method:
- Wash the drumsticks thoroughly.
- Cut them into 2-3 inch pieces.
- Lightly scrape the skin if necessary, but leaving the skin intact enhances the nutritional value.
- Cook the Aromatics
- Heat oil or ghee in a deep pan.
- Add cumin seeds and let them crackle for 30 seconds.
- Add curry leaves, minced garlic, and ginger. Sauté until fragrant.
- Add finely chopped onions and cook until golden brown.
- Stir in turmeric powder, red chili powder, and coriander powder.
- Add chopped tomatoes and a pinch of salt.
- Cook on medium heat until the tomatoes become soft and blend with the spices to form a thick paste.
- Add the drumstick pieces and mix them into the masala paste.
- Cook for 5 minutes, stirring occasionally to coat the drumsticks evenly with spices.
- Simmer with Water
- Pour in 1.5 cups of water. Cover the pan and let the curry simmer on low heat for 15-20 minutes or until the drumsticks are tender and cooked through.
- Simmer for another 5 minutes without covering the pan, allowing the curry to thicken slightly.
- Turn off the heat and garnish with fresh coriander leaves or curry leaves.
- Serve hot with steamed rice, chapati, or paratha.
Health Benefits:
- It aids digestion and promotes gut health.
- This curry may strengthen the immune system.
- It can helps to reduce inflammation.
- These Drumsticks are known to lower cholesterol and improve heart function.
References:
- Tamilselvi, N. A., and T. Arumugam. “Health benefits, therapeutic and pharmacological properties of Moringa-A Review.” Journal of Pharmaceutical Research International 25.1 (2019): 1-11.
- Sharma, Barkha, et al. “Moringa oleifera: The miracle tree on the Earth.” Int. J. Curr. Microbiol. Appl. Sci 9.8 (2020): 2623-2632.
