Eating Spinach the Fun Way

All the mothers should be extremely happy that because of the cartoon character ‘Popeye’ the most nutri-dense vegetable is on our children’s favourites list. Spinach is a super star among vegetables as it is loaded with plenty of vitamins, minerals and protein. Not only is it great for growing children, it is very good for us too. It strengthens our bones, increases our blood haemoglobin levels and boosts our immunity, among other things.

We’ve put together two quick-fix spinach recipes for your little ones. These recipes are high on nutrition as well as taste and short on time!!! You will be able to spin out these yummy healthy meals in no time!!!

Spinach Corn and Cheese Rice

Ingredients: 1 bunch Spinach; 3 Cloves of Garlic; 2 Green Chillies; 1 Cup Boiled Corn; 2 Cups cooked Basmati Rice; 3 Tbsp Cheese; Salt to taste

Method: Sauté spinach, garlic and chillies in a tbsp of butter for 4 minutes. In a separate pan, heat 1 tbsp butter. Sauté corn in it for 2 minutes and then add the spinach to it. After it boils, add the cooked rice to the spinach and corn mixture and mix well. Remove it in an oven proof bowl, sprinkle grated cheese over it and bake for 10 minutes at 150’C.

Serve hot. Your kids are going to relish this nutritious meal.

 

Spinach and Cottage Cheese Taco

healthy recipes

Ingredients: 1 bunch of spinach, washed and chopped; 1 tsp Garlic; 1 tsp Chilli paste; 150gm grated cottage cheese; 1.5 cup Wheat Flour; 2 Tbsp oil; Salt to taste

Method: Knead the wheat flour, salt and 1tbsp oil into a soft dough. Roll into thin round taco shell (approximately 6 inch diameter) and lightly roast on both sides on a pan.

Heat 1 tbsp oil in a deep pan; add chilli garlic paste and sauté the spinach for about 3 minutes. Put grated cottage cheese and salt to the above mix. Sauté it well for 5 minutes. Let it cool.

Place a spoonful of mixture on one side of the taco base you made; spread it on one half of the round, and press the other side on it, to form a semi-circle.

Lightly roast it on a pan on both sides with a tad bit of butter. Serve with sour cream or salsa.

This taco is a super hit with most kids and very healthy too. You may even add grilled bell pepper slices for extra punch.

Nutritional Value of Spinach:

  • Iron: 200gms of spinach contain about 50% of our daily iron requirement.
  • Antioxidants: Such as Vitamin A and C.
  • Vitamin B complex: It contains Vitamin B6, B1, riboflavin, folates and niacin.
  • Vitamin K: Just 100gms of spinach provides 2 days daily requirement of Vitamin K.
  • Important Minerals: Manganese, Magnesium, Copper and Zinc.

 

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