Leafy Greens Delight: Tasty Recipes to Kickstart the New Year

PALAK PANEER STUFFED BELL PEPPERS RECIPE

Experience the rich flavors of Pakistani cuisine with this vibrant and nutritious Palak Paneer recipe, a classic ‘Eat Green’ dish packed with nutrients and designed to nourish your body. 

Calories:

Total Calories (approximate): 543 kcal

Per serving (1 bell pepper): 320 calories

Ingredients:

  • 4 large bell peppers, any color
  • 1 cup paneer ,crumbled
  • 2 cups fresh spinach leaves
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon garam masala
  • 1 teaspoon cumin powder
  • Salt, to taste
  • 2 tablespoons Olive oil

Methods:

  1. Preheat the steam pan
  2. Cut off the tops of the bell peppers and remove the seeds
  3. Place the bell peppers in a steam dish and drizzle with oil.
  4. Heat oil in a pan and sauté the onion and garlic until softened.
  5. Add the spinach leaves and cook until wilted.
  6. Let the mixture cool, then blend it into a smooth paste.
  7. Mix the spinach paste with the crumbled paneer, garam masala, cumin powder, and salt.
  8. Stuff each bell pepper with the palak paneer filling.
  9. Cover the dish with aluminum foil and steam the bell peppers for 30 min
  10. Remove the foil and steam for an additional 10-15 minutes, until the bell peppers are tender.
  11. Sprinkle paneer on top of each bell pepper steam for an additional 2-3 minutes, until melted.

Benefits:

 

  • This recipe is a good source of protein, which is essential for muscle growth and repair.
  • It is antioxidant-rich, which helps protect against cell damage and reduce inflammation.
  • This recipe is relatively low in calories and fiber rich making it a great option for weight loss & gut health.
  • Anti-inflammatory effects: The anti-inflammatory compounds, such as flavonoids, may help reduce chronic inflammation, thereby lowering the risk of heart disease.
  • This recipe is high in Vitamin C, which supports immune function, and rich in iron, which helps prevent iron deficiency.

 

 

 

References:

  • Roberts, J. L., & Moreau, R. (2016). Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food & function, 7(8), 3337-3353.
  • Tewani, R., Sharma, J. K., & Rao, S. V. (2016). Spinach (Palak) natural laxative. International journal of applied research and technology, 1(2), 140-148.
  • Murcia, M. A., Jiménez-Monreal, A. M., Gonzalez, J., & Martínez-Tomé, M. (2020). Spinach. In Nutritional Composition and Antioxidant Properties of Fruits and Vegetables (pp. 181-195). Academic Press.
  • Nadeem, M., Anjum, F. M., Khan, M. R., Saeed, M., & Riaz, A. (2011). Antioxidant potential of bell pepper (Capsicum annum L.)-A review. Pakistan Journal of Food Science, 21(1-4), 45-51.
  • Sun, T., Xu, Z., Wu, C. T., Janes, M., Prinyawiwatkul, W., & No, H. K. (2007). Antioxidant activities of different colored sweet bell peppers (Capsicum annuum L.). Journal of Food Science, 72(2), S98-S102
  • https://www.myplate.gov/eat-healthy/fruits

LADY FINGER AND VEGETABLE STIR-FRY RECIPE

Eat green with this vibrant and nutritious packed recipe with vitamins, minerals, fiber and antioxidants to supercharge your healthy eating journey.

Total calories:

Total Calories for the dish: 240 calories

Calories per serving: 111 calories (for 2 servings)

 

Ingredients  

  • 1 cup lady finger
  • 1 cup mixed vegetables (bell peppers, carrots)
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • Salt and black pepper to taste
  • Fresh cilantro (dhania), chopped

 

Instructions:

 

  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add garlic and sauté for 1 minute
  3. Add mixed vegetables and cook for 3-4 minutes until they start to soften.
  4. Add sliced lady finger and cook for another 3-4 minutes until the vegetables are tender-crisp.
  5. In a small bowl, add honey. Pour the sauce over the vegetables and stir-fry for another minute.
  6. Season with salt and black pepper to taste.
  7. Garnish with chopped cilantro, if desired.
  8. Serve hot over brown rice

 

Nutritional Benefits:

 

  • Rich in Fiber, supporting healthy digestion and bowel function.
  • Rich in antioxidants like vitamin C and beta-carotene, which help protect against cell damage and oxidative stress.
  • Low in Calories making it an excellent addition to weight management diets.
  • Rich in Vitamin C plays a crucial role in immune system function, helping to protect against infections.

References:

 

  1. Gemede, H. F., Ratta, N., Haki, G. D., Woldegiorgis, A. Z., & Beyene, F. (2015). Nutritional quality and health benefits of okra (Abelmoschus esculentus): A review. J Food Process Technol, 6(458), 2.
  2. Dantas, T. L., Alonso Buriti, F. C., & Florentino, E. R. (2021). Okra (Abelmoschus esculentus L.) as a potential functional food source of mucilage and bioactive compounds with technological applications and health benefits. Plants, 10(8), 1683.
  3. Bahari, H., Shahraki Jazinaki, M., Rahnama, I., Aghakhani, L., Amini, M. R., & Malekahmadi, M. (2024). The cardiometabolic benefits of okra-based treatment in prediabetes and diabetes: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Nutrition, 11, 1454286.
  4. Kumar, D., Kumar, S., & Shekhar, C. (2020). Nutritional components in green leafy vegetables: A review. Journal of Pharmacognosy and Phytochemistry, 9(5)

Rennie, C., & Wise, A. (2010). Preferences for steaming of vegetables. Journal of Human Nutrition and Dietetics, 23(1), 108-110.

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