The common refrain of parents is that children are fussy eaters who dislike greens and vegetables. Here are three delectable recipes to get children to eat healthy greens: writes Khushboo Nehaal Jashnani
Green parathas
(4 servings)
Ingredients
• ¼ cup drumstick leaves
• 2 sprigs methi leaves
• 2 medium sized potatoes
• ½ tsp chilli powder
• ¼ tsp chaat masala
• 1 medium-sized onion
• Salt to taste
• 3 cups whole wheat flour
Preparation guide
• Warm a little water and use it to mix the flour. Knead dough till soft, slowly adding water if required. Set aside.
• Boil or pressure cook potatoes and peel skin thereafter.
• Wash drumstick and methi leaves.
• Chop some of the leaves and mix with the dough.
• Use one teaspoon of oil and stir fry remaining drumstick leaves. Set aside.
• Mash potatoes with a sprinkling of salt.
• Chop methi leaves and onions finely and add to potatoes. Mix. Now, add in drumstick leaves.
• Add chilli powder and chaat masala. Mix well.
• Roll dough into large balls. Flatten and place a spoon of the potato mixture.
• Lift edges and cover the potato mix.
• Flatten again to make parathas.
• Heat a flat non-stick pan, add some oil and fry the paratha.
• Just before taking it off, place a small dollop of butter on top.
• Serve parathas with pickle or mint chutney.
Health benefits. Leafy vegetables include drumstick and mint leaves, varieties of spinach, coriander and curry leaves, lady’s finger, green beans and peas. These veggies are rich in iron and combat anaemia. They also contain magnesium, potassium, calcium and vitamins A and C, essential for good eye and skin health. Folic acids and phytonutrients optimise immunity, while potassium and fibre improve digestion. Green also improve heart and bone health
Pudina potato poppers
(4 servings)
Ingredients
• 1 large bunch mint leaves
• 1 green chilly
• ½ coconut
• 4 cloves garlic
• 4 medium-sized potatoes
Preparation guide
• Wash mint leaves thoroughly.
• Peel garlic cloves.
• Use one teaspoon of oil and stir fry mint leaves, garlic and green chilli.
• Grate coconut.
• Grind grated coconut, mint, garlic and green chillies, along with a pinch of salt in a mixer till medium-coarse.
• Boil potatoes. Cool and peel.
• Mash potatoes with a sprinkling of salt, and shape into balls. Flatten each ball and place the mint mix inside. Cover with the edges and shape into a ball again.
• Spread breadcrumbs on a plate.
• Roll potato balls in breadcrumbs and fry.
• Serve hot.
Palak paneer pulao
(4 servings)
Ingredients
• 2 cups basmati rice
• 2 tbsp ghee
• 1 bunch palak (spinach) leaves
• 5 sprigs mint leaves
• 3 sprigs coriander leaves
• 3 tbsp ginger-garlic paste
• 1 onion
• 1 tsp garam masala
• 3 cloves
• 1 star anise
• 1 cinnamon stick
• 1 tsp turmeric powder
• 2 green chillies
• 200 gm paneer
• 1 cup peas
• Salt to taste
• 10 cashews
Preparation guide
• Wash spinach, mint and coriander leaves.
• Chop onion. Heat one tablespoon ghee, and fry onions with ginger-garlic paste on a low flame, stirring continuously.
• When ginger-garlic paste turns fragrant, add green chillies and all green leaves. Stir for a few minutes.
• Cool the mix, and blend in a mixer.
• Wash rice and set aside. Shell peas.
• In a pressure cooker, heat one tablespoon ghee and fry whole spices. Add rice and ground mix, along with turmeric powder and peas. Add five cups of water, and salt to taste.
• Cover cooker and cook for three whistles.
• Cut paneer into small cubes. Heat one tablespoon oil and stir fry it with a pinch of turmeric and chilly powder. Add salt.
• Add paneer to the cooked rice. Mix well.
• Heat quarter tsp ghee and roast cashews. Use them to garnish.
Also read: 5 Exotic Treats for Your Family
