Immune boosting Recipes for Girls Health

Nutrition recipes /

The August Theme: Adolescent Girls’ Health Campaign highlights the significance of proper nutrition and health during this transformative phase of life. Adolescence is a critical period for growth and development, and this campaign aims to raise awareness about the unique dietary and health needs of young girls. By addressing issues like anemia, malnutrition, and hormonal changes, we strive to empower adolescent girls with the knowledge and resources to lead healthier, more confident lives.

1. Peanut and Almond Granola Bar

This recipe is a nutritious snack packed with healthy fats, protein, and fiber, making it an excellent choice for adolescent girls.

Total bars =12 2260kcal

Per serving=1 bar

Calories per serving=188kcal

Ingredients:

–           Rolled oats – 2 cups

–           Roasted peanuts – ½ cup

–           Almonds (chopped) – ½ cup

–           Jaggery (crushed) – 1 cup

–           Flaxseeds (ground) – 2 tablespoons

–           Coconut Oil – 2 tablespoons

–           Cinnamon powder – ½ teaspoon

 

Instructions:

  1. Dry roast the rolled oats in a pan over low heat for 3-4 minutes until
  2. In a pot, melt the jaggery with coconut oil over low heat, stirring continuously until it forms a thick syrup.
  3. In a large bowl, combine the toasted oats, roasted peanuts, chopped almonds, and ground flaxseeds. Add cinnamon powder if desired.
  4. Pour the jaggery syrup over the dry ingredients and mix thoroughly until everything is evenly coated.
  5. Transfer the mixture to a baking tray lined with parchment paper. Press it down firmly to make the surface even.
  6. Place the tray in the refrigerator for 1-2 hours to allow the mixture to
  7. Once set, cut into 12 equal bars and store in an airtight

 

Health Benefits:

  1. The recipe provides complex carbohydrates and glucose, offering sustained energy to support the active lifestyle and growing needs of adolescent girls.
  2. This recipe is rich in vitamins and minerals which are essential for bone strength and development during adolescence.
  3. These bars contain dietary fiber, promoting gut health and preventing digestive issues such as constipation.
  4. This recipe helps to promote healthy skin and strong hair, also helps to strengthen the immune system.
  5. This recipe contains healthy fats and phytoestrogens in flaxseeds help regulate hormones, which is crucial during the hormonal changes of adolescence.

Reference:

  1. Maurer, , Fukuda, G., C Nielsen, S. (2005). Development of bean-based granola bars and cereal. Cereal Foods World, 50(1), 27.
  2. Pol, K., de Graaf, C., Meyer, D., C Mars, M. (2018). The efficacy of daily snack replacement with oligofructose-enriched granola bars in overweight and obese adults: a 12-week randomised controlled British journal of nutrition, 119(9), 1076-1086.
  3. Chaudhary, M., Singh, R., C Chauhan, E. S. (2022). Nutritional properties and organoleptic evaluation of formulated granola International Journal of Food and Fermentation Technology, 12(1), 41-45.

2. Spinach Kebab

This recipe is rich in iron, protein, and essential vitamins. It helps combat iron deficiency, supports muscle growth, and promotes overall health during the crucial years of development.

Total Calories (14 kebab): 1155kcal

 Calories per serving (1 kebab): 83kcal Ingredients:

  • Garlic powder: 1 tablespoon
  • Onion (finely chopped): 1 cup
  • Spinach: 2 cups
  • Ground beef: 400 grams
  • Salt: to taste
  • Pomegranate seeds: ½ teaspoon

 

  • Red chili powder: ½ teaspoon
  • Bread crumbs: 3 slices
  • Olive oil: 4 teaspoons

Instructions:

  1. In a large bowl, mix ground beef, spinach, red chili powder, salt, black pepper, onion, garlic powder, half of the bread crumbs, and pomegranate seeds. Combine thoroughly.
  2. Take ¼ cup of the mixture and shape it into a round
  3. Coat the kebab with the remaining bread Repeat to make 14 kebabs.
  4. Heat olive oil in a pan and fry the kebabs on low heat for 5 Serve hot.

Health Benefits:

  1. This recipe helps to preventing anemia and boosting red blood cell production in adolescent girls.
  2. It also supports muscle growth and immune system
  3. These kebabs promote skin health and reduce
  4. It can also help in hormone regulation, which is crucial during

Reference:

  1. Purba, R. B., Paruntu, O. L., Ranti, I. N., Harikedua, V. T., Langi, G. K., Sineke, J., … & Salman, S. (2021). Beetroot juice and red spinach juice to increase hemoglobin levels in anemic adolescent Open Access Macedonian Journal of Medical Sciences, 9(E), 857- 860.
  2. Singh, J., Jayaprakasha, G. K., & Patil, B. S. (2018). Extraction, identification, and potential health benefits of spinach flavonoids: a review. Advances in Plant Phenolics: From Chemistry to Human Health, 107-136.
  3. Roberts, J. L., & Moreau, R. (2016). Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food & function, 7(8), 3337-3353.
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