NATIONAL, 19 JUNE, 2020 (GPN): Buttered garlic herb rice with veggies is the perfect meal to boost your immune system which can be prepared in a short time with easily available ingredients. Garlic tossed in butter and the addition of aromatic herbs to season the broken wheat rice uplift the flavour making it different from a usual dish. Vegetables used to prepare the platter are the main sources of antioxidants, fiber, vitamins and minerals which give fuel to boost the immunity. To make it more proteinaceous & tasty, Egg has been added which can be replaced by smoked Tofu or Paneer for vegetarians to balance the nutritive value.

Additionally, a Watermelon Chia shake can be added with this meal as an appetizer. This smoothie alone can be used as a breakfast item where the amount of oats need to be increased.

Cooking time: 30min

Ingredients:

To make the Rice:

½ cup Broken Wheat Rice

½ teaspoon Garlic, finely chopped

1-2 Basil & Parsley leaves, finely chopped or dried

¼ teaspoon dried Oregano

¼ teaspoon Red Chilli Flakes

1 teaspoon Butter

Salt as per taste

Black pepper as per taste

To make the Veggies:

½ Capsicum

¼ Broccolis

1 Carrot

1 Onion

2-3 Beans

½ teaspoon Garlic, finely chopped

Salt as per taste

Black pepper as per taste

½ teaspoon Oil or Butter

Recipe:

• Boil the broken wheat rice and keep separate

• Heat butter on low heat in a pan

• Add chopped garlic and fry until they turn golden in colour.

• Once done add the fresh herbs or dried herbs and toss them well for 2-3 min

• Add salt and pepper as per taste.

• Add the boiled separated broken wheat rice, mix the whole thing & cook for 2-3min.

• For veggies blanch vegetables separately

• Again heat the pan with oil or butter

• Add all the vegetables and toss for 3-4 minute

• Add salt and pepper to taste good

Garnish with Sunny side up or Smoked Tofu to meet the protein criteria

Ingredients for Smoothie:

1/4th Watermelon peeled, deseeded and chopped

2 tablespoon curd

½ Banana

1 teaspoon Oats

½ teaspoon Chia seeds soaked in water (optional)

Honey or syrup of your choice to taste (optional).

Recipe:

• Add plain curd in a blender jar

• Add watermelon and banana in it

• Add oats in the same jar

• Blend until smooth puree

• Add chia seeds and blend again

• Honey or Syrup can be added to increase the palatability

PROS:

• Broccoli is a great source of vitamin K and C and a good source of folate.

• Vitamin C found in capsicum helps to build collagen and it is also a powerful antioxidant which protects the body from any kind of damage by free radicals.

• Carrots are a good source of beta carotene, fiber and antioxidants.

• Allicin, a Sulfur containing compound found in Garlic helps to fight against infection

• Herbs used in the recipe are sources of antioxidants.

• Eggs, beans, tofu or paneer are sources of protein which helps to build muscle mass.

• Curd used in smoothie is a probiotic and it also helps to boost the immunity

• Banana and oats used in smoothie is a good source of vitamin B6.

CONS:

• This smoothie cannot be offered for people having Diabetes as a variety of fruits have been used

• Butter is used to make the platter which is not allowed for hypertensive people, however this can be replaced with oil

• Too much fiber can create bloating for few people. In order to avoid this, drink enough water. ENDS