Immune Boosting Food Recipe: Garlic Herb Rice with Veggies and Watermelon Chia Shake
Posted on: 19/Jun/2020 8:11:06 AM
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 flavor 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 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 number of oats needs 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 color.
- 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 Sunnyside 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 powewerful antioxidant that 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.
