Friday, May 27, 2011

Food for those 5 days of Women- Spinach Coconut and Sesame dal

Do you have any idea about how much amount of blood is lost during menstrual cycle of women?
It is about 30-40ml in a normal women.


At this stage women requires iron.
As we all know iron helps in formation of new blood, it is the main component in hemoglobin.
During these five days food rich in iron is recommended for the women.


Women loose iron not only during menstrual cycle but also during pregnancy. Survey reviles that 80% pregnant women are anemic. Spinach contain Folic acid (vit B9), iron and very essential vitamin A that are very essential during pregnancy. Sesame is also rich source of iron.  


So I'm combining both to make a perfect combo that recovers iron and other minerals during those five days and pregnancy.




Nutrition Facts:
Yellow lentils / toor dal / kandi pappu:
 per 100grms they contain 
36gm-carbohydrates
22gms-protein
10gm-dietary fiber


Spinach:
1 cup of boiled/ cooked Spinach Contain
Sodium-126g
Potassium-839g
Dietary fiber-4g
Protein-5g

Vitamin A377%Calcium24%
Vitamin C29%Iron36%
Sesame/ til / Nuvvulu 

Iron               7.78mg(62%)
Magnesium346 mg (94%)
Phosphorus774 mg (111%)
Potassium406 mg (9%)
Sodium39 mg (2%)




Ingredients:
Spinach-Cleaned and Cut-1cup
Yellow lentils/ toor dal/ kandi pappu - 1cup
Onions-1/2cup
sesame powder-1ts
Fresh coconut grinded with 2 cloves of garlic-3ts
vegetable oil-2ts
cumin seeds-few
mustard seeds-few
red chili-1
Green chilis/ peppers-finely chopped 4ts
salt to taste
red chili powder- 1/2ts
turmeric-pinch
tamarind juice-1cup (extracted form lemon size tamarind)


Method:


  1. Take Yellow lentils+spinach+green chilies+onions+turmeric+2cups of water in a Cooker and cook for 3 whistles.
  2. Open the lid when all the moisture inside the cooker escapes out.
  3. Mash all the ingredients.




      4. Now take a pan and het 2ts of oil and add cumin seeds + mustard seeds + Red chili and wait until they 
          splutter.
      5. Add Coconut mixture and cook until the raw falvor of coconut goes away and now add sesame        
         powder and cook for few more minutes in medium flame.


      6. Now add tamarind juice and cook for few more minutes. 
      7. When the mixture is throughly cooked add chili powder and salt.


      8. Now add Dal mixture to the pan and mix well. Cook for few more minutes and off the stove.


It's not only healthy but also tastes yummy.....enjoy this dish with rice/ roti....hope you all like it!!!!!!!!
ThnX for stopping by...plz follow my blog and keep visiting :).......
plz come back again :) Deepthi

23 comments:

  1. Healthy and delicious spinach curry
    Saranya
    http://www.foodandtaste.blogspot.com/

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  2. Healthy recipe... Rich in iron... Perfect one for the 5 days...

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  3. wow dat sounds amazing dear...love it

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  4. Nice recipe Deepthi. I was trying to follow you, how do I do that?

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  5. Ohhhh very thoughtful recipe! Perfect!

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  6. Oh Dear... u r welcome anytime to my home... Would love to meet a blogger friend...

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  7. thnq frndz fr stopping by....
    @madhu juust click on top left corner "follow" button/ jusi clock on follow button at the bottom of my blog

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  8. delicious looking healthy dish
    check out the event in my site
    http://torviewtoronto.blogspot.com/2011/05/food-palette-series-purple.html

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  9. Absolyutely loving it. Love anything with spinach. Hey, do look for "Veggie/Fruit A Month - Spinach" event held by Rasoi blog. I have a link on my blog as well. This can go to that :)

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  10. nice and healthy recipe and a very informative post also

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  11. Healthy recipe and useful info. Thx for sharing.

    Vardhini
    VardhinisKitchen

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  12. @ krithi, torviewtoronto, priya, jeyashrisuresh and vardhini thnX for stopping by and leaving your lovely comments :)
    @ priya thnX for referring event.....i will post my recipe for sure :)

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  13. hi,
    I love greens...and this is one of the best ways to use it daily food :P thanks

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  14. Delicious and perfect. You have a nice space here

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  15. wow, such a nice one.
    following u

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  16. cud not follow dear, the followers widget is not loading

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  17. looks healthy and delicious
    Nice informative post dear...

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  18. Perfect & healthy!!
    Prathima Rao
    Prats Corner

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  19. Deepthi...very informative. !!! Loving the ingredients used in this recipe. Its sure a healthy one..

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  20. Wow!! this is what called perfect healthy and tasty combo.

    Sunanda's Kitchen

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  21. I have never used sesame powder in this. Must give a try. Happy to follow you.

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  22. this is sooooo good! thanks for sharing.

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