Superfood recipes

Try these simple, flavourful recipes made with easily available superfoods such as broccoli, raw mango and bottle gourd : Madhulika Vatsal Raw mango chutney (4 servings) Ingredients • 1 medium sized raw mango • 2 medium sized onions • 2 green chillies • ½ cup fresh coriander • ½ cup fresh mint leaves • 1 tbsp jaggery • ½ tsp salt • ½ tsp black salt Preparation guide • Peel raw mango and cut into small bits. • Cut onions in slices. • Blend all ingredients in a mixer jar and grind into a smooth paste. Add water if needed. • Transfer chutney in a bowl. • Serve with puri, paratha and/or pakodas. Health benefits. Raw mango chutney is rich in Vitamin C, providing a natural boost to the immune system. Onions have antioxidants and anti-inflammatory properties, promoting overall well-being. Green chillies aid metabolism. Fresh coriander and mint leaves offer digestive benefits. Jaggery, a natural sweetener, complements the tanginess of raw mango, providing iron and aiding digestion. Broccoli salad (4 servings) Ingredients • 2 cups brocolli florets • 1 cup diced carrots • 1 cup diced green bell pepper • 100 gm diced paneer • 1 sliced onion • 1 tsp chopped garlic (optional) • 1 tsp olive oil • ½ tsp black pepper powder • 1 tsp rock salt • ½ tsp red chilli flakes • 1 tsp lemon juice Preparation guide • Steam broccoli and carrots for 5 minutes. Set aside. • Heat olive oil in a pan, add garlic and onions, saute them for a minute, add green bell pepper, cook for a minute, add paneer cubes and cook for another minute. • Add steamed broccoli and carrots, salt, black pepper powder, red chili flakes, salt and stir gently. • Switch off flame, add lemon juice and enjoy a high protein healthy salad. Health benefits. Broccoli, a cruciferous vegetable, is rich in vitamins C and K, and provides dietary fibre, promoting digestive health. Carrots contribute beta-carotene, essential for eye health, while green bell peppers provide vitamin C. Paneer is rich in protein and calcium and olive oil in heart-healthy monounsaturated fats. Black pepper and red chili flakes aid metabolism. Farm house soup (3 servings) Ingredients • ¼ cup yellow moong dal (soak for 20 minutes) • 1 cup chopped bottle gourd • 1 chopped onion • 1 chopped tomato • Small piece of ginger • 1 tsp salt • ½ tsp turmeric powder • 1 sliced onion • 1 cup chopped cabbage • 1 cup carrot, julienned • 1 cup green bell pepper, julienned • 1 cup blanched green peas • ½ cup French beans (or add your choice of fresh vegetables) • 1 tsp lemon juice • 1 tsp oil Preparation guide • Pressure cook moong dal, bottle gourd, onions, tomato, ginger, salt, and turmeric powder in two glasses of water. Wait for two whistles and turn off and let it cool. • Open lid and mash or grind cooked dal with a hand blender. Set…