A cup of mango yogurt is loaded with vitamins & minerals. Minerals like potassium (61gm), calcium (43 gm), magnesium (8 gm), phosphorous (5 gm), iron (0.9 gm), selenium (1 mcg), sodium (13 gm). One cup of mango contains about 60% of your daily requirement of vitamin C and 40% of daily requirement of vitamin A.
Makhana Chawal Dosa treat during fast gives you an instant energy boost and a good source to obtain nutrients like potassium, magnesium, phosphorus, and protein.
Sama ke chawal, these tiny grains are gluten free, and good source of vitamin B. They have low carbohydrate content as compared to other millets.
Fruit Sticks are great for a party or a picnic. To make fruit kebabs you will need some kebab sticks and a selection of fruits. Fruits like strawberries, kiwis, grapes and melon work well, but you can use whichever fruits you like.
Cucumbers are rich in Vitamin K, which helps transport calcium to bones. Just one unpeeled cucumber contains about 22% of your daily recommended intake, so feel free to add cucumber in yours recipes. Cucumber & Curd combination is so great as it helps you feel fuller until your next meal.
Potato Barfi is the best dessert to have during the vrat/upvas and also for those people who wants to have some meetha in morning during fast.
Potato is a good source of vitamin C which helps strengthens the immune system, acts as an antioxidant.
Peanut Potatoes is a quick, easy to make and tasty recipe. Adding roasted peanuts to the boiled potatoes is a great way to add a bit of crunch. Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins.
Peanuts are rich in Biotin. It is a beneficial nutrient for your physiological well-being. Biotin is involved in dozens of enzymatic reactions in the body, including processes that regulate the expression of your genes.
Papayas are considered as a "hot food", meaning that they produce heat in the body. This excessive production of heat in the body is thought to stimulate the estrogen hormone, inducing periods in the females. Hence, papayas can be beneficial in handling difficult menses.
Lotus seeds (Makhana) are low in cholesterol, saturated fat and sodium. They are an extremely good source of manganese, potassium, magnesium, thiamin, protein and phosphorus. 100 grams of lotus seed will give you 350 calories, which means about 65 grams of carbs, 18 grams protein, and 1.9 to 2.5 grams of fat.
The health benefit of sabudana is its ability to strengthen bones and maintain flexibility at the same time. Calcium, iron and vitamin K in tapioca make it that food which keeps you charged up and free of fatigue even after rigorous activities.
100gm of dry tapioca (Sabudana) pearls contain about 20 mg of calcium. While that is not a lot, it certainly helps you meet your daily calcium requirement quickly. Calcium is not just needed for the development of bones and teeth but it also helps in maintaining heart rhythms and muscle contractions along with aiding in brain signalling and blood clotting.
Sabudana have calcium, magnesium and iron. All these minerals help in the creation of bone tissues which strengthens bone mineral density, prevents arthritis and osteoporosis. The presence of folate and vitamin B6 in sabudana aid in the proper development of the foetus and prevent the occurrence of neural tube defects in infants.
Sabudana Pancake made with soaked sago & grated potato gives you an instant energy and are most suitable for breakfast at the time of fasting. It contains a good amount of dietary fibre that will keep you full for a whole day during fasting.
Sabudana Namkeen is a convenient form of snack to enjoy tea/coffee specially when you are an working person. Loaded with peanuts, kadi pata and coconuts, its full of nutrition. You can make it in one day before the fasting day and enjoy it with morning tea.
Sabudana Bhel, A Tasty Healthy Fasting Snack is a perfect snack to enjoy at the tea time. You can fry sago a day earlier & store in an airtight container. Just mix fried sago, vrat salt, pepper, chopped tomato/potato/pomegranate seeds & lemon juice to enjoy this yummy bhel.
Semolina is low in calories and has no cholesterol. Include semolina in your weight loss diet plan, get the benefits of fiber that aid in weight loss. Semolina is high in protein and fiber, both of which slow digestion and increase feelings of fullness between meals.
Bananas are packed with fiber, prebiotics, and probiotics, all of which help with digestion. Unripe bananas are one of the best foods for friendly and good bacteria. These bacteria live in the intestines, and when you consume green bananas, you will be able to achieve a healthier digestive tract and stomach.
Moong Methi Sabzi is a powerful source of vegetarian protein. It is rich in Vitamin A, B, C and E and also in many minerals including iron, calcium, and potassium. Both moong daal and methi leaves are low in fat and high in fibre. A 1-cup serving of cooked moong dal has less than 1 gram of total fat, over 14 grams of protein and 15.4 grams of dietary fibre. A 1-cup serving contains 212 calories.
Quinoa Bean Salad is one of the most iron rich food we can eat. Iron keeps red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles. If you are one suffering from low energy level, body aches or hair fall issue then you must start eating this salad in your breakfast.
Calcium is a significant factor when it comes to bone development in the growing children. The high calcium and iron content is useful for the bone growth and overall development of the children. Apart from calcium, Ragi is a great natural source of iron too; therefore, if child suffers from low levels of hemoglobin or anemia, it is advisable to include ragi in his or her diet. Replace the nutrition supplement medicine with a healthy ragi food.
Try this Spinach Oats Dhokla Recipe. It is a yummy way to sneak more spinach into normal idli made of sooji. Just one cup of cooked spinach contains more than 6 milligrams of iron. That may not seem like a lot, but the National Institute of Health suggests at least 19 milligrams per day for adult men and at least 17 milligrams for adult women.
This meal is considered a superfood because of the loads of nutrients and low-calorie that it posses. Vitamin A content found in these two ingredients is said to strengthen the entry points in the human body such as respiratory, intestinal tracts and mucus membranes.
This dish made with green peas and coconut is high on fibre and protein making it an ideal vegetable to enjoy in this winter season. The huge amount of fibre content in green peas is beneficial in lowering total cholesterol and have a positive effect on overall health.
Mushrooms are rich in Vitamin B that is vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin).
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