5 iron-rich recipes to boost energy levels during winters
Worried about low energy levels during cold weather? Combat winter fatigue with these 5 delicious and iron-rich recipes.
Iron-rich dishes can support your overall well-being, moods and energy levels, more so in winters, the season which is bound to make you feel lethargic and low. An important mineral, iron helps to make haemoglobin, a protein in red blood cells that helps carry oxygen from lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Dark green veggies, dry fruits, nuts and seeds, legumes are all winter-friendly foods which are also high in iron. Some of the symptoms of iron deficiency are fatigue, dizziness, lightheadedness, headaches, irritability, among others; if you are experiencing any of these signs, you must get your iron levels checked.
In the meanwhile, here are some iron-rich recipes suggested by Nutritionist Dr Nitika Kohli, that can beat your winter blues and boost energy during the season.
Easy iron-rich recipes
1. Spinach Lentil Soup
Ingredients
Split yellow lentils (toor dal)
Fresh spinach leaves
Turmeric powder
Cumin seeds
Garlic
Ginger
Green chillies
Ghee
Salt
Water
Method
Cook lentils in water and turmeric until soft
In a separate pan, sizzle cumin seeds, ginger, garlic and green chillies in ghee
Add in spinach and stir until wilted and combine with the lentils, add salt, and let simmer for a few minutes
2. Beetroot and Carrot salad
Ingredients
Grated beetroot
Grated carrot
Lemon juice
Fresh coriander (cilantro) leaves
Roasted cumin powder
Salt
Black pepper
Method
Mix grated beetroot and carrot
Season with salt, lemon juice, and roasted cumin powder
Garnish with chopped coriander
3. Ragi Porridge
Ingredients
Ragi flour
Water
Milk (for almond milk)
Jaggery or sweetener of choice
Cardamom powder
Method
Stir ragi flour in water until thick
Add milk, sweetener and cardamom
Cook until the desired consistency is achieved
4. Pomegranate and Dates Chutney
Ingredients
Pomegranate seeds
Dates
Cumin powder
Salt
Red chilli powder
Method
Blend pomegranate seeds and dates to make a thick paste
Season with cumin powder, salt, and a pinch of red chilli powder
5. Black Sesame Seed Laddoos
Ingredients
Black sesame seeds
Sweet jaggery or date paste
Rich ghee
Method
Grind sesame seeds until coarse
Mix with jaggery or date paste and ghee to form a dough
Roll into bite-sized balls and enjoy a healthy, energy-packed snack!
Disclaimer: This Article is auto-generated from the HT news service.