Why recipes
of zinc only?
Zinc is essential for normal growth, development and
immunity. Zinc is also involved in
maintaining healthy appetite (Hunger, appetizer prescribed by doctors to
increase hunger of child has Zinc as prime ingredient), ability of taste and
maintaining capacity of night vision. It is present in enzymes and hormones of
body for normal functioning of body. So Zinc is very important and recipes if
you include in diet you will be blessed with all these benefits.
Effect of
low zinc intake
Deficiency of zinc in children will lead to growth
retardation; male hypogonadism in the adolescent, rough skin, poor appetite,
and mental lethargy, delayed wound healing and most important immune
dysfunction. Body will catch frequent cough, cold and infections at any age, if
you do not include sufficient zinc in diet especially in rainy seasons. Improving
immunity is need for everyone today.
Requirement
for children
Children below 9 years require 5-6 mg / day and 9+ growing
children requires 10 mg of zinc on daily basis. Food sources of zinc are Bengal
gram, soya bean, tofu, kidney beans, cashew nuts, chicken and red meats.
Incorporate below mentioned food items daily in diet, as the daily intake can
only confer the benefits.
Recipes of
Zinc
1.
Oats + Rajmah Cutlet
How to prepare:
·
100 gm of oats and 100 gm of rajmah
·
Boil the rajmah and cook/roast the oats
·
Take boiled potato 50 gm
·
Mix and mash all three ingredients
·
For Sauté : Take chopped onion, garlic ginger
paste, chopped capsicum and carrot
·
Add spices of your own choice and salt according
to taste
·
Mix the oats+ bolied rajmah + potatoes with
seasoning
·
Make small cutlet and shallow fry on pan
·
Serve healthy rajmah cutlet with mint chutney.
Benefit of the dish:
·
Rajmah will provide Zinc; oats will give soluble
fiber in diet. Good dish for toddlers and children as they are fussy with meal
and avoid healthy meals.
·
You can also make oats + rajmah wrap with basic
ingredients which will also give same benefits.
2.
Soya bean Dosa
How to prepare:
·
Soak 100 gm Soya bean and flaxseed overnight
·
Next day add ½ inch of ginger + 1-2 green chilies
·
Add ½ to 1 cup of water to make smooth paste
·
Add 3 tbsp. of rice flour + salt according to
taste
·
Heat nonstick pan, spread ladle full of batter
on pan and cook until golden brown
·
Serve with coconut chutney
Benefit of the dish:
·
Soya beans are rich in zinc, iron and calcium,
good for growing children to fulfill requirements of minerals. Importance of
calcium in bone growth and iron for mental abilities need no further
explanation. It will also provide good quality proteins, best source for
vegetarians.
·
Other recipes of soya can be soya pasta;
children will love pasta and soya will provide its all benefits.
3.
Chholar Dal
How to prepare:
·
Bored of same regular dal try Bengali chholar
dal
·
Boil 100 gm Bengal gram with 2 tbsp coconut and
8-10 cashew nuts
·
Spices to add asafetida, red chili powder,
turmeric
·
For tempering red chili, cinnamon stick, cumin
seeds, cardamom
·
Serve it with rice and fish.
Benefit of the dish:
Chholar
dal with rice will give high BV proteins (good quality proteins) for muscle
growth, immune functions and will help in weight gain. Bengal gram will provide
abundant zinc and chromium (antioxidant property). It has good taste and is full
of Ayurvedic herbs for health.
4.
Jaggery ladu
How to prepare:
·
Finely chop 100 gm of cashew nut and almonds
·
Take 10 tsp. of sunflower seeds
·
Add 5-6 tbsp. of dried coconut powder
·
Heat the jaggery approximate amount 125 gm or
extra
·
Jaggery should be sufficient to cover all
ingredients
·
Remove the jaggery from heat; add all
ingredients and make small ladu.
Benefit of the ladu:
Coconut, almonds, cashew nuts and
sunflower seeds all are rich in zinc, jaggery will provide iron. Almonds will
also give omega 3 good for brain development and functioning.
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