Lentil and tomato shorba

LENTIL AND TOMATO SHORBA

Hello, and welcome to my cooking corner again. Sometimes you don’t want to do elaborate cooking or you don’t have many ingredients to make something special. Then you can make this shorba which can be had in lunch, dinner or as an appetizer too. It is healthier, tastier, made from readily available ingredients and is a really great recipe to have on weekends or on a rainy day. It is made with a combination of lentils, curd, tomato and a special spice powder to add to the deliciousness. So come, let’s start making it—
Ingredients:-

  1. Toor dal-250 gms
  2. Moong dal-100 gms
  3. Onions-1(big)
  4. Tomato-2
  5. Green Chillies-2
  6. Beaten Curd-2 tbsp
  7. Turmeric Powder-1/2 tsp
  8. Red Chilly Powder-1/2 tsp
  9. Salt-According to taste
  10. Lemon Juice-1 tsp

For the masala powder

  1. Cumin seeds-1 tbsp
  2. Dry red chilly-1
  3. Peppercorns-2
  4. Masoor dal-1 tsp
  5. Curry leaves-4

For tadka-

  1. Black mustard seeds-1/2 tsp
  2. Asafoetida-A pinch
  3. Curry leaves-4
  4. Oil-2 tbsp

STEPS
Step 1

Wash and boil the lentils with salt and turmeric powder.Chop the onion, green chilies and tomato finely.
Step 2

Heat a nonstick pan and add all the masala powder ingredients. Roast them.When cooled blend in a mixer to a fine powder.
Step 3

B612_20200822_075200_906Heat some oil in a deep, non-stick pan. Add the tadka ingredients and let it splutter. Now add finely chopped onions and green chilies. Fry for a minute. Next, add the chopped tomatoes and fry again for two to three minutes. Now add the masala powder. Fry it till the rawness disappears.Now add the beaten curd. And now it’s time to add the boiled lentil and give it a good mix. Let the shorba simmer for two to three minutes. Switch off the gas.After it cools, add the lemon juice. Mix well. Serve garnished with coriander.

Friends do try the recipe at home. Share your comments and feedback. Have a great weekend. Till then healthy cooking, happy living!!!Happy Ganesh Chaturthi to all of you.

Fish Egg Fritters

FISH EGG FRITTERS

Hello, and welcome to my cooking corner again. In India, people like to eat curries with chapatis, rice, etc. Indians like fishes a lot and make it in many ways. Some make it’s curry while others like it fried. Fish eggs too are a sought-after delicacy as these are not got every time of the year. This delicacy can be enjoyed only in the breeding season. Today I am here to share the recipe of a crunchy, tasty, and unique fritter recipe of fish eggs. These are made quite easily taking a little time only. So let’s start to make this scrumptious snack now—

Ingredients:-

  1. Fish Eggs-250 gms
  2. Gram Flour-150 gms
  3. Red Chilly Powder-1/2tsp
  4. Chilly Flakes-1 tsp
  5. Garam Masala-1 tsp
  6. Garlic Paste-1 tsp
  7. Fish Masala-1 tsp
  8. Dry Mango Powder-1 tsp
  9. Turmeric Powder-1/2 tsp
  10. Baking Soda-1 tsp
  11. Salt-According to taste

STEPS

Step 1

Take a bowl and add fish eggs in it. Now add gram flour, red chilly powder, chilly flakes,garam masala, garlic paste, fish masala, dry mango powder, turmeric powder, baking soda, and salt. Mix it up well. There is no need to add water to it.

Step 2

Heat oil in a kadhai. Make balls out of the batter and fry them in the oil. Alternatively, you can shallow fry them in a pan too. Here I have shallow fried some patties and deep-fried some of the balls. Now take fritters out on a tissue paper.

Note point:-This fritter can also be made by adding finely chopped onions and green chilies too.

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Our Fish Egg Fritters are done. Serve it with a dip or a chutney of your choice. Fish goes very well with some mustard chutney too.

Friends do try the recipe at home. Share your comments and feedback. Have a great week everyone. Till then healthy cooking, happy living!!! Stay home, stay happy.

Mashed Jackfruit Seeds

MASHED JACKFRUIT SEEDS

Hello, and welcome to my cooking corner again. Today I will be sharing a recipe of Jackfruit seeds bharta. It is the season of summer and you can find jackfruits everywhere in abundance. And it’s always healthy to eat seasonal fruits.My family likes to eat jackfruit a lot as a curry,as cutlets, even the ripe fruit. This recipe is liked in my family a lot. My aim of making these authentic recipes is to help you come to know about some recipes which are unique, not very regular and which are healthier too.This bharta is healthier than mashed potatoes and a real no-timer,made from scratch and really tasty too.Do try this wonderful recipe and share your feedbacks.So let’s start to make it—

Ingredients:-

  1. Jackfruit Seeds-500 gms
  2. Onion-1
  3. Green Chillies-2
  4. Black Mustard Powder-2 tbsp
  5. Lemon Juice-3 tbsp
  6. Mustard Oil-3 tbsp
  7. Water-1/2 cup

STEPS

Step 1

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Wash and boil the jackfruit seeds till done. Now take a bowl and mash the seeds in it. Chop the onion and green chilies finely. Add the finely chopped onion and green chilies in it.

B612_20200801_082117_805
Boiled Jackfruit Seeds

Also add in the salt, lemon juice,the black mustard powder and finally drizzle mustard oil all over. Give everything a good mix. Adjust the ingredients by tasting.You can use some water to moisten the bharta if it becomes too dry.

Our Mashed Jackfruit Seeds are done. Serve it with croissant or you can use it as a spread for sandwiches, have it with uttapams,dosai, rice, or chapatis.

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Friends do try the recipe. Share your comments and feedback. Have a great week everyone. Till then healthy cooking, happy living. Stay home and stay safe!!!

 

Masala Lady Finger and Ivy Gourd Fritters

MASALA LADYFINGER AND IVY GOURD FRITTERS

Hello, and welcome to my cooking corner again. It is the rainy season here as you all will be knowing and if anyone is craving for hot fritters to have as an evening snack one can make these and relish them well. Though I don’t use to make fritters often at home but today I have made them on the request of my daughter.These are spicy fritters of lady fingers and ivy gourd which are easy to make and crunchy to eat.So let’s start with the recipe.

MASALA LADYFINGER FRITTERS

Ingredients:-For the Masala ladyfinger fritters-

  1. Lady Fingers-200 gms
  2. Rice Flour-50 gms
  3. Refined Flour(Maida)-3 tbsp
  4. Onion-1
  5. Green Chillies-2
  6. Egg-1
  7. Ginger-Garlic Paste-1 tsp
  8. Red Chilly Powder-1 tbsp
  9. Garam Masala-1 tsp
  10. Salt-According to taste
  11. Water-As required
  12. Oil-For deep frying

STEPS
Steps 1

To make the ladyfinger fritters, wash and chop the veggie finely. Chop the onion and green chilies finely too.
Step 2

Take a bowl and add the chopped veggie in it. Now add rice flour, refined flour, chopped onion, and green chilies to it. Next add the spices i.e, salt, red chilly powder,garam masala, and ginger-garlic paste.
Step 3

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Now add the required amount of water to make a thick batter of coating consistency. Adjust the amount of salt and spices in it by tasting the batter before frying.

Step 4

Heat oil in a deep bottomed kadhai and drop spoonfuls of the fritter batter in it.Fry till browned and crisp. Take out on a tissue paper. Keep aside.

Our Ladyfinger Fritters are done. Serve them with ketchup or dip of your choice.
IVY GOURD FRITTERS
For the Ivy gourd fritters:-

  1. Ivy Gourd-100gms
  2. Rice Flour-20 gms
  3. Refined Flour-10 gms
  4. Onion-1
  5. Green Chillies-2
  6. Egg-1
  7. Asafoetida-A pinch
  8. Red Chilly Powder-1 tsp
  9. Garam Masala-1 tsp
  10. Salt-According to taste
  11. Water-As required
  12. Oil-For deep frying

Step 1

To make the ivy gourd fritters, wash and chìýop the veggie finely. Chop the onion and green chilies too.
Step 2

B612_20200726_205705_780

Now take a bowl and add the chopped ivy gourd, onions, and green chilies, rice flour, refined flour along with the spices, salt, red chilly powder, asafoetida,garam masala.
Step 3

Add water to make a thick batter of coating consistency and heat oil in a kadhai. When adequately hot, drop in spoonfuls of the above-made batter in it. Fry when browned and crisp. Drain out on a tissue paper. Keep aside

Our Ivy Gourd Fritters are done. Serve them with ketchup or a dip of your choice.

Friends do try the recipe and share your comments and feedback. Have a great week ahead. Till then healthy cooking, happy living!!!

Ridge Gourd and Flaxseed Curry

RIDGE GOURD AND FLAXSEED CURRY

Hello, and welcome to my cooking corner again. In summer vegetables we find the family of gourd veggies quite frequently some of which are pointed gourd, sponge gourd, ridge gourd, bottle gourd, ivy gourd, snake gourd, etc. We use these veggies to make various dishes in our kitchens. Today I am going to share the recipe of ‘Ridge Gourd and Flax Seed curry.’ It is a tasty, healthy, and easily made recipe that can be made from scratch and quickly. In one of my earlier posts, I have made a similar recipe using sponge gourd and flax seed curry but with slightly different ingredients. I hope you guys will like this simple and healthy preparation. So let’s start with the making—

Ingredients:-

  1. Ridge Gourd-1 kg
  2. Onions-3
  3. Turmeric Powder-1 tsp
  4. Coriander Powder-1 tsp
  5. Garam Masala-1 tsp
  6. Red Chilly Powder-1 tsp
  7. Dry Mango Powder or Lemon juice-1 tsp
  8. Salt-According to taste

For the tempering:-

  1. Paanch Phoran-1/2 tsp
  2. Asafoetida-A pinch
  3. Tejpatta-2(optional)
  4. Dry Red Chillies-2(optional)
  5. Oil-2 tbsp

For the flaxseed masala:-

  1. Flaxseed-2 tbsp
  2. Coriander seeds-1 tbsp
  3. Cumin seeds-1 tsp
  4. Bay Leaf-1
  5. Dry Red Chilly-1

STEPS

STEP 1

Wash and scrape the ridge gourd. Cut it into round pieces. Wash and chop the onions finely. To make the flaxseed masala, roast all it’s ingredients on a medium flame and grind it into a fine powder.

STEP 2

Take a wok. Add oil and the tempering ingredients in it. Let it splutter. Add the chopped onions and fry it for 5-10 minutes. Add in salt, turmeric powder, red chilly powder, coriander powder,garam masala and fry for 1-2 minutes.

STEP 3

B612_20200719_105507_641Now add in the veggies and also some water and let it cook for ten minutes. Cover it and let it simmer.

STEP 4

When the water dries up a little add in the flaxseed masala and mix it well. Add in dry mango powder. Mix again and let it simmer on a low flame for five more minutes. You can saute it up or serve it as a curry too.

Our Ridge Gourd and Flaxseed Curry is done. Serve it with bread, rice, noodles, chapatis, etc.

Friends do try the recipe at home. Share your comments and feedback. Have a great week ahead everyone. Till then, healthy cooking, happy living!!!

Water Spinach Curry

WATER SPINACH CURRY

Hello, and welcome to my cooking corner again. How are you all today?Happy Saturday to you guys.Today I am going to share with you a very healthy recipe of Water spinach curry. It is a tropical plant grown as a vegetable for it’s tender shoots. It is known by various other names such as river spinach, Chinese spinach.

Today I will make it’s soupy curry with tempering and will serve it with steamed rice and Indian version of mashed potatoes.It is very tasty, healthier and is good for the digestive system too. I want to share it with you guys.Now let’s get started with this recipe—

INGREDIENTS

  1. Water Spinach-500 gms
  2. Turmeric Powder-1/2 tsp
  3. Salt-According to taste
  4. Corn starch-1 tbsp
  5. Dry Mango Powder or raw mango-1 tbsp/1
  6. Water-As required

FOR TEMPERING:-

  1. Crushed Carom seeds-1/2 tsp
  2. Asafoetida-A pinch
  3. Coriander Powder-1 tsp
  4. Red ChillyPowder-1 tsp
  5. Garam Masala Powder-1 tsp
  6. Oil-1 tbsp

STEPS

Step 1

B612_20200625_182821_849To make the curry, firstly pluck the leaves off the stem of spinach. Wash it.Now boil water in a vessel. And then add the spinach and raw mango in it.Cover and cook for 3-5 minutes.Boil it till it is cooked well.If you do not have raw mango you can use dry mango powder instead.I have used the latter.

Step 2

Add cornstarch in a bowl along with some water and mix to make a solution. Add this to the boiled greens slowly. Stir it for a while.Simmer the flame and cook it for 3 minutes.It should have a thin soup-like consistency.

Step 3

B612_20200627_162744_914Now take a pan. Add all the tempering ingredients.When it’s done, mix this tempering in the greens.

Our Water Spinach Curry is done. Serve it with rice and Indian style mashed potatoes.If you want to know the recipe of mashed potatoes do refer to my post on the same.

Friends do try the recipe at home. Share your comments and feedback. Have a great weekend everyone. Till then healthy cooking, happy living.Stay at home,stay happy and safe!!!

 

 

Fried Oats Idli With Sweet And Tangy Kadhi

FRIED OATS IDLI WITH SWEET AND TANGY KADHI

Hello, and welcome to my cooking corner again.Idli is a staple breakfast idea in India.We make various kinds of idlis starting from rice idli,moog dal idli,oats idli and other variations of it and they are enjoyed in almost all the households so much that today it is a celebrated option to go for as a proper,satisfying and hearty meal either in break fast or lunch and dinner.We generally make sambhar and chutneys to go along with idli but today I will be introducing the concept of having idlis with sweet and tangy kadhi.It is healthier,tastier and unique and it can be made quite easily without taking much of your time.So come on let’s start with it’s making—-
Ingredients:-For the fried oats idli

  1. Oats Idli-250 gms
  2. Curd-2
  3. Water-As needed to make a thick batter

For the idli tadka:-

  1. Black Mustard- 1 tsp
  2. Asafoetida-A pinch
  3. Green Chillies-4
  4. Red Chilly Powder-1 tsp
  5. Turmeric Powder-1/2 tsp
  6. Garam Masala-1 tsp
  7. Dry Mango Powder-1/2 tsp
  8. Crushed Peanut and crushed fennel seeds-1 tsp
  9. Ghee-1 tbsp

For the khatti-meethi kadhi:-

  1. Gram Flour-2 tbsp
  2. Curd-3 tbsp
  3. Salt-According to taste
  4. Turmeric Powder-1 tsp
  5. Red Chilly Powder-1 tspñý
  6. Coriander Powder-1 tsp
  7. Garam Masala-1 tsp
  8. Sugar-1 tsp
  9. Dry mango powder-1/2 tsp
  10. Ghee or vegetable oil-2 tbsp

For the tempering:-

  1. Black Mustard-1/2 tsp
  2. Asafoetida-A pinch
  3. Kasuri Methi-1 tsp
  4. Ghee-2 tbsp

STEPS
STEP 1

To make the idli,I have used an Mtr ready-made mix and taken 250 gms of it in a bowl.Now add curd and water to it to form a batter of thick consistency.Pour it into idli moulds after greasing the moulds and steam it till done.

Now for the idli tadka,take a pan and add ghee,black mustard,green chillies,red chilly powder,turmeric powder,garam masala,dry mango powder and roast it for 30 seconds.Now add in the idlis and give it a good stir.Keep aside.You can also add curry leaves and dry red chillies though it is optional.
Step 2

To make the khatti-meethi kadhi,take a bowl and add the given amounts of gram flour and curd to it.Mix in the salt,turmeric powder,red chilly powder,coriander powder,garam masala,dry mango powder,sugar to the curd and gram flour mixture.
Step 3

Take a pan and add the tempering ingredients to it.Add in the above made mixture.Boil for three minutes.Switch off the flame.

B612_20200528_144605_229Our FRIED OATS IDLI WITH SWEET AND TANGY KADHI is ready.Serve it together in breakfast or lunch or anytime that you like.

Friends do try the recipe at home.Share your comments and feedback.Have a great week ahead everyone.Till then healthy cooking,happy living!!!

Sesame Peanut Rice With Creamy Brinjal

SESAME-PEANUT RICE WITH CREAMY BRINJAL

Hello, and welcome to my cooking corner again. Today I am going to share the recipe of Sesame-Peanut rice with creamy brinjals which I made today.It is a mildly spiced rice with a special spice mix of sesame,peanuts,garlic etc which adds a great flavour to the rice along with creamy brinjals cooked in a thick gravy of onions ginger,garlic and milk.The idea was like by everyone in my family and it really was delicious. So I decided to share it with you all too.I hope you guys will like it.So let’s start with the making—

Ingredients:- For the rice-

Raw Rice-300 gms

Garam Masala(whole),Cardamom-2

Cinnamon-1 stick

Onion-2

Raisins-A few

Ginger-Grated

Butter-2 tbsp

For the sesame-peanut spice mix:-

Sesame-2tbsp

Peanut-2tbsp

Garlic-3

Dry red chilly-2

Fennel Seeds-1 tbsp

STEPS

Step 1

To make the spice mix roast sesame,peanut,garlic, dry red chillies and fennel seeds in a pan.Let it cool.Grind it coarsely and keep aside.Chop the onions finely. Grate the ginger.

Step 2

To make the spicy rice,take a pan and add butter in it.Now add the cardamom and cinnamon.Now add the chopped onions.Fry a bit.Add some grated ginger.Next add the roasted spice mix.Don’t over fry it.Add the washed rice and a little bit of salt and sugar.Now add the required amount of water and pressure cook it till done.

Our Sesame-peanut rice is ready.Garnish it with some raisins.You can add your choice of nuts too.Serve it with creamy brinjals.

CREAMY BRINJALS

Ingredients:-

Brinjals-2

Onion-1

Ginger-Garlic Paste-1 tsp

Coriander powder-2 tbsp

Cumin powder-1 tsp

Red chilly powder-1 tsp

Garam Masala-1 tsp

Tomato puree-1 tbsp

Salt-According to taste

Milk-1 cup

Oil-2 tbsp

Fresh cream-For garnish

STEPS

Step 1

Wash and cut the brinjals in medium sized pieces. Chop the onions finely.Shallow fry the brinjals in a pan.Keep aside.

Step 2

Take a pan. Add oil,cumin and let it splutter.Add the chopped onion.Next add the ginger garlic paste.Fry a bit. Now add all the spices,coriander,cumin,red chilly powder,garam masala and fry again.Next add the tomato puree.Fry again for three minutes.Now add water and fried brinjals to the gravy.Next add the milk and cook on medium flame for three minutes.When the gravy is thickened switch off the gas.Garnish with fresh cream.

Our Creamy Brinjals are done. Serve hot with the sesame-peanut rice.You can alternatively serve it with tandoori rotis,toast or steamed rice.

Do try the recipe at home. Share your comments and feedback. Have a great week everyone. Till then healthy cooking,happy living.

Stuffed Green Gram Cheela With Bengal Gram And Onion Chutney

STUFFED GREEN GRAM CHEELA WITH BENGAL GRAM AND ONION CHUTNEY

Hello, and welcome to my cooking corner again. Today I am sharing a recipe of Green Gram Cheela with a potato and panir filling served with Bengal gram or chanadal-onion chutney. We usually make different kinds of cheelas which are a healthier option for breakfast. Some people like besan cheela, dal cheela and many more as they taste good and they are not fried. Today I have tried to make cheelas from green gram served along with a spicy potato and panir filling. It is tastier, healthier as is shallow fried and is a good option for breakfast or brunch. I tried it in my kitchen and everyone liked it in my family. I hope you guys will like it too. So let’s start with the making—

Ingredients for the green gram cheela:

  1. Green Gram-250 gms
  2. Ginger-1 tsp
  3. Cumin-A pinch(1/4 tsp)
  4. Green Chillies-2

For the stuffing:

  1. Potato-3
  2. Peanuts-A few
  3. Onion-1
  4. Turmeric Powder-1 tsp
  5. Red Chilly Powder-1 tsp
  6. Coriander Powder-1 tsp
  7. Garam Masala-1 tsp
  8. Lemon Juice-1 tsp
  9. Panir-100 gms
  10. Cheese-For garnish

For the tempering:-

  1. Black Mustard-1 tsp
  2. Asafoetida-A pinch
  3. Oil-2 tbsp

STEPS

STEP 1

B612_20200505_224315_609Wash and soak the green gram overnight. Then grind it with ginger, green chilies, and a pinch of cumin to a fine paste. Keep aside.

STEP 2

For the stuffing boil potatoes, peel and chop them in small cubes. Cut panir in small cubes. Chop the onions finely. Now take a pan. Add all the tempering ingredients mentioned. Then add peanuts and fry for a minute. Add chopped onions, salt, turmeric powder, red chilly powder, coriander powder, and garam masala. Fry everything for two minutes till the rawness disappears. Now when the batter is ready, mix in the panir cubes. When the batter cools down, add a dash of fresh lime juice to enhance the taste.

STEP 3

B612_20200505_224934_233To make the cheela take a dosa pan. Cut half of an onion and grease it with oil. Smear this oil-coated onion slice on the pan. Now pour a ladle of the green gram batter in the pan. Spread it evenly like a dosa and let it simmer on medium flame. Add oil to make it slightly crispy. Take it out when cooked on both sides and slightly browned.

STEP 4

Now take a plate. Put the cheela in it. Fill the potato batter in the cheela and grate some cheese over it though it is optional. Fold it as shown in the picture. Our Stuffed Green Gram Cheela is done. Serve hot with chanadal-onion chutney. Now let’s move over to prepare our chutney.

BENGAL GRAM CHANADAL) AND ONION CHUTNEY

Ingredients:-For the chutney:-

  1. Bengal Gram(Chana Da)-250 gms
  2. Onion-1
  3. Dry Red Chillies-2
  4. Garlic-1 pod
  5. Curd-2 tsp
  6. Lemon Juice-1/2 tsp
  7. Salt-According to taste

For the tempering:-

  1. Black Mustard-1/2 tsp
  2. Dry Red Chilly-1
  3. Asafoetida-A pinch
  4. Oil-1/ tbsp

STEPS

STEP 1

B612_20200506_130959_305Take a pan. Roast chana dal, dry red chilies, onion, and garlic till slightly browned. Take out before it starts to burn and blacken.

STEP 2

Grind everything in a mixer-grinder with some water to a fine paste. Take out in a bowl. Add salt and the curd. Mix up.

STEP 3

For the tempering, take a pan and add all the ingredients in it. When they start to splutter pour it in the chutney bowl. Mix well. Now lastly add in some lemon juice and give it all a final mix.

B612_20200506_130904_994Our Chana dal And Onion Chutney is done. Serve it with the above-made cheelas and enjoy.

Friends do try the recipe at home. Share your comments and feedback. Have a great day everyone. Till then healthy eating, happy living!!!! Stay home, stay happy, stay safe.

Immunity Enhancers: Natural Foods To Boost The Power Of Immunity During The COVID-19 Pandemic

Nowadays our beautiful world is facing the cruel onslaught of nature because of a deadly disease called COVID-19 which already has done a lot of damage to humanity. It is an infectious disease caused by a newly discovered virus called coronavirus. It spreads primarily through droplets of saliva or nose discharge when an infected person coughs or sneezes. It is contagious and transmitted from one to another when a normal person comes in close contact with an infected one or touches any surface which has the coronavirus on it already. We have been smothered by the coronavirus scare as it has no cure presently though efforts are in progress to find one fast. The entire world has been shaken hard and life has been messed up totally. Man is going through the roughest patch and finding it hard to control the situation gone so haywire. The question now remaining in front of mankind is how to beat this deadly challenge being given to us by this unwanted guest amongst us? In this period we all need to unite, come together, and fight with the disease bravely and sincerely. The first thing that we can do in this regard is to become healthier and stronger from within and the foremost thing to do then is to have a strong and active immune system. By immunity, I mean the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cells. There are many such foods found in nature’s reserve which help us to replenish our requirement of immunity boosters. Some such food products are—

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1. Citrus Fruits-Citrus fruits have immunity-boosting properties. It helps you build your immune system. Because vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.Citrus fruits include -Grapefruit, Lemons, Oranges, Limes, Clementines, Tangerines. Our body doesn’t produce or store it. And we need it daily for continued wellbeing and health.

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2. Broccoli-Broccoli is supercharged with vitamins and minerals. It is packed with vitamins A, C, E, antioxidants, and fiber. It also contains potent antioxidants like sulforaphane. Broccoli is one of the healthiest vegetables to be put on the cooking platform. The key to keep in the power and nutrition intact in it is not to cook it too much, even not cook it at all.

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3.Garlic- It is a common ingredient found in almost every cuisine of the world.cIt adds a special, distinct flavor to food and is also is a must-have ingredient for health. It helps lower blood pressure and slows down the hardening of the arteries. Garlic’s properties come from a heavy concentration of sulfur-containing compounds such as allicin.

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4.Spinach– It is a very nutritious green leafy vegetable packed with many antioxidants and beta carotene which may increase the infection-fighting ability of our immune system. It contains antioxidants like flavonoids, carotenoids, vitamin C, Vitamin E.Vitamins C, and E help support the immune system. It must not be overcooked because lighter cooking enhances its vitamin and allows other nutrients to be released from oxalic acid.

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5. Ginger-It helps to decrease inflammation and reduces sore throat and other inflammatory illnesses. It also helps to decrease nausea. It is used in many sweet desserts and it packs some heat in the form of gingerol, a relative of the immune system to help fight diseases. Plain yogurts are a better option than preflavored and sugary ones. You may sweeten the Palin yogurt with fruits and a drizzle of honey. It is a great source of vitamin D so try to select brands fortified with vitamin D.Vitamin D helps to regulate the immune system and boosts our body’s natural defenses against diseases.

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6. Turmeric-It is an ant-inflammatory spice used to treat osteoarthritis and rheumatoid arthritis. The presence of high amounts of curcumin which gives turmeric its yellow color helps to decrease exercise-induced muscle damage.

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7. Green Tea-Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea has large amounts of epigallocatechin gallate or ECGC a powerful antioxidant that enhances immune function. Black tea goes through a fermentation process that destroys most of the EGCG. And green tea is steamed and fermented and thus the EGCG is retained and preserved. It is also a good source of the amino acid L-theanine which may aid in the production of germ-fighting compounds in our T-cells.

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8.Almonds– Vitamin E is a key to a healthy immune system. It’s a fat-soluble vitamin which means it requires the presence of fat to be absorbed properly. Nuts like almonds are packed with the vitamin and have healthy fats.

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9.Papaya– It is another fruit loaded with vitamin C.There is 224% of daily recommended vitamin C found in a single papaya. It has a digestive enzyme called Papain that has anti-inflammatory effects. It has decent amounts of potassium, B vitamins, folate which are very beneficial for overall health.

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10. Kiwi-Like papayas, kiwis have a ton of essential nutrients including folate, potassium, vitamin K, vitamin C.Vitamin C boosts white blood cells to fight infection.

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11. Sunflower Seeds-These are full of nutrients like phosphorus, magnesium, vitamin B-6. They also have a lot of vitamin E, a powerful antioxidant. Vitamin E is important for regulating and maintaining immune system function. Some foods rich in it E are avocados and dark, leafy greens.

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12. Poultry-Chicken soup is such a feel-good food when we are down with fever or sickness. It helps to combat cold. Poultry, like chicken and turkey, are rich in vitamin B-6. Vit B-6 plays a very important role in many chemical reactions happening in the body. It is also vital to form new and healthy red blood cells. Chicken stock and broth made by boiling chicken bones have gelatin, chondroitin, and other nutrients good for gut healing and immunity.

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13. Shellfish-Some types of shellfish have zinc in them which smoothes the functioning of the immune system. Some varieties of shellfish high in zinc are crab, clams, lobster, mussels. Adult men should have 11 mg and women should have 8 mg of zinc in their diet. Too much zinc can be harmful too.

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14. Blueberries-These contain a type of flavonoid called anthocyanin which has antioxidant properties that can help boost a person’s immune system. It has been found by research that people who ate foods rich in flavonoids did not get upper respiratory tract infection or common cold than those who did not.

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15. Dark Chocolate-It contains an antioxidant called theobromine which may help to boost the immune system by protecting the body’s cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can harm the body’s cells. Though dark chocolate is high in calories and saturated fat so should be taken in moderation.

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16. Oily Fish-Salmon, tuna, pilchards, and other such oily fish are a rich source of omega-3 fatty acids. Long term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis. It is good for a healthy immune system.

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17. Sweet Potatoes-It is rich in beta carotene, a type of antioxidant that gives the skin of the potatoes the orange color. Beta carotene is a source of vitamin A.It helps to make skin healthy and may even give protection against skin damage from ultraviolet(UV)rays.

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18. Kefir-It is a fermented drink that contains live cultures of beneficial bacteria for health. It boosts the immune system. It can help with—fighting bacteria, reducing inflammation, increasing antioxidant activity.

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19. Red Bell Pepper-These are an excellent alternative source of vitamin C.Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling.

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20. Pumpkin(Green and Red)-It is rich in vitamins, minerals, and antioxidants. It has very low calories and it boosts the immune system. It also protects eyesight, lowers the risk of certain cancers, and also promotes heart and skin health.

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21.Goat MilkIt is a powerhouse of protein,healthy fats,vitamins,iron and other such essential nutrients.It keeps the bones and teeth stronger due to the calcium content in it.It is a rich source of selenium which is a key component in boosting the immune system.

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22.Rock Sugar(Tal Misri)-Rock sugar,Palm sugar or Tal Misri is a natural sweetener absolutely free from chemicals and bleaches.It is made from the sap of the Palmyra Palm or Date Palm and so is known as Palm Sugar or Tal Misri.It has medicinal properties and is often used to control and treat many health problems like high blood pressure,asthma,breathing problems,arthritis,diabetes.It’s good for infants and growing children and is a rich source of minerals like calcium,iron etc.It helps in building immunity.

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23.Gooseberry-It is also called Amla or Indian Gooseberry.It is an antioxidant,has phenols,flavonoids,tannins.They contain about twenty times more vitamin C than oranges.It stimulates the salivary glands and is good for diabetes,high cholesterol,digestive health,heart health,coughs and throat inflammation.

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24.Drumstick-It is also called Moringa Oleifera.It is a storehouse of nutrients while the leaves are the most nutritious part of it.It has calcium,iron,zinc,selenium,magnesium.It’s fresh pods and seeds are a rich source of oleic acid,a healthy fatty acid known to promote heart health.The leaves have lot of proteins in them.The dry powdered leaves are a good source of essential amino acids.It strengthens bones,augments the immune system,promotes gut health,regulates hypertension,is good for kidneys,lowers the risk of cancer,improves liver health,cures edema,fights infections,regulats diabetes and promotes healthy vision.

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25.Drumstick Leaves-Drumstick leaves are the most nutritious part of the plant.They pack lots of essential minerals and nutrients in them.The leaves when dried and powdered are a good source of essential amino acids.Moringa leaves have essential vitamins like vitamin B-complex,C,K and Beta Carotene.leaves have minerals like calcium,iron,zinc,manganese,magnesium,proteins and dietary fibre.These are a powerhouse of antioxidants Quercetin and Chlorogenic Acid.Moringa leaves supplement enhance blood antioxidant levels.

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26.Flaxseed-Flaxseed is used as a dietary supplement to prevent constipation,diabetes,high cholesterol,heart disease,cancer.It has nutrients like Lignans,antioxidants,fibre,protein,polyunsaturated fatty acids like alpha-linolenic acid or omega-3.It is called a ‘functional food’ which means a person can eat it to boost their health.It helps to prevent constipation,diabetes,high cholesterol,heart disease,cancer etc.

Variety is the key to nutrition. Eating just one of the given foods won’t keep you away from diseases, even if you eat it routinely. Serving sizes and recommended daily intake of a mix of nutritious foods in the right proportion is needed for balanced health. So to stop this doom grabbing us from everywhere we need to eat a balanced diet having every nutritional ingredient in right proportions daily. We need to keep the healthiest immune system if we want to win this war against life-threatening diseases and live happy, being free.