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