Healthy Recipes

Sports nu­tri­tion­ist Rad­hika Tosh­ni­wal’s book ‘Pos­i­tive Eat­ing’ has recipes that are nu­tri­ent-rich, easy-to-cook and tasty. Savour!

Health & Nutrition - - CONTENTS -

Nu­tri­ent-rich and quick-to-make meals

KALE FRIT­TERS

Makes 5-8 In­gre­di­ents 2 cups of kale leaves 1½ inch ginger, finely chopped ½ tea­spoon ground cumin ½ tea­spoon onion pow­der ½ tea­spoon gar­lic power ¼ tea­spoon cayenne pep­per or red chilli pow­der Ground black pep­per to taste Salt to taste ½ cup cooked pearl bar­ley (quinoa, dalia, oats, poha can re­place bar­ley) Method Add kale leaves, ginger, cumin pow­der, onion pow­der, gar­lic pow­der, salt, cayenne pep­per and black pep­per pow­der in a food pro­ces­sor and process till all the kale is chopped up. Trans­fer it into a medium bowl. (Do not over process, since the kale should not be­come a paste/ purée. It should look like chopped leaves.) Add pearl bar­ley and mix well. Di­vide the mix­ture into equal por­tions and shape them into flat frit­ters. Heat a non-stick pan and grill the frit­ters, turn­ing sides, till equally done on both sides. Serve hot.

Note: Each ce­real pro­vides a dif­fer­ent nu­tri­ent. Pearl bar­ley is very low in glycemic in­dex, quinoa is high in pro­tein, bro­ken wheat and oats are high in fi­bre and beaten rice binds best. To this recipe one can fur­ther add pro­tein in the form of cottage cheese or green peas.

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