Palak Paratha / Spinach Paratha

Todays special is  a dinner or tiffin item. A very healthy tiffin, a roti or chapathi using palak.. The best way to use greens. You can also make palak puri using the same dough, you will get soft puris. Kids will love it for sure! My kiddo loved palak puris. 

Acc o Wiki, Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (> 20% of the Daily Value) of vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron (table, right).

Iron

Spinach, along with other green leafy vegetables,^[10] is considered to be rich in iron. For example, the United States Department of Agriculture states that a 180-g serving of boiled spinach contains 6.43 mg of iron, whereas a 170-g ground hamburger patty contains at most 4.42 mg. However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. In addition to preventing absorption and use, high levels of oxalates remove iron from the body.

Calcium

Spinach also has a moderate calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. The calcium in spinach is the least bioavailable of calcium sources.^[14] By way of comparison, the human body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.

 Ingredients:

• Wheat flour - 1 cup
• Palak puree - one cup
• Garam masala - 1 tsp
• Water - if needed
• Salt
• Oil - 1 tbsp

Method:

• Knead the ingredients into a soft dough using all the above ingredients in a vessel and keep it aside for 30 mins.
• Take small balls from the dough and slightly press it.
• Dust the balls and make chapathies. Make it as thin as possible.
• Heat tava, cook the chapathies using little oil.

Wonderful soft chapathies are ready. I have served it with vegetarian healthy version is palak Chapathi with curd and sprouts. 

Non- veg version is Palak chapathi with naatukozhi curry! My mouth is watering when i Type in here.... Enjoy foodies..

Murungakeerai Muttai poriyal

Ingredients:

• Murungakeerai - 1 cup
• Egg - 2
• Pepper powder
• Onion - 1 finely chopped
• Salt
• Mustard seeds
• Red chilly - 1
• Oil

Method:

• Heat oil in pan, temper mustard seeds and red chilly. Add onions to it and fry nicely.
• Add the murungakeerai and lil salt. Sprinkle some water and allow it to cook for 3-4 mins. 
• Once the keerai is cooked well, add the eggs to it. Mix it well.Add little more salt to it.
•  Finally sprinkle some pepper powder. It tastes yummy.

Linking to First anniversary

 

  Linking to Christmas event by Priya and Divya !!!

Murungakeerai Poriyal

Murungakeerai is very healthy. The leaves are the most nutritious part of the plant, being a significant source of vitamin B₆, vitamin C, provitamin A as beta-carotene, magnesium and protein, among other nutrients reported by the USDA^. When compared with common foods particularly high in certain nutrients, fresh moringa leaves are considerable sources of these same nutrients.
Some of the calcium in moringa leaves is bound as crystals of calcium oxalate^[16] which may inhibit calcium availability to the body. It is not clear whether the calculation of the reported amount of calcium in moringa leaves includes such non-bioavailable calcium.

The leaves are cooked and used like spinach. In addition to being used fresh as a substitute for spinach, its leaves are commonly dried and crushed into a powder used in soups and sauces. It is important to remember that like most plants heating moringa above 140 degrees Fahrenheit will destroy some of the nutritional value.

Source: Wiki
 

Ingredients:

• Murungakeerai - 1 cup
• Moong dal soaked - 1/2 cup
• Oil
• Salt
• Mustard seeds
• Urad dal
• Red chilly - 2

Method:

• Heat oil in a pan, temper mustard seeds, urad dal, red chilly.
• add the washed leaves to it. Add salt and sprinkle some water.
• Close and cook for 5 mins.
• Add the soaked moong dal to it.
• Stir and cook for 5 mins.

 

Nutritious Keerai poriyal ready.

 Linking to Christmas event by Priya and Divya !!!

 Linking to Hubby's Delight

Linking to First anniversary

 

Palak mushroom

Ingredients:

• Mushroom - 1 pkt
• Palak / Spinach - 1 bundle
• Cumin seeds - 1/2 tsp
• Water
• Butter
• Malai - 3 tbsp
• Onion - 1
• tomato - 1
• Ginger garlic paste - 1 tsp
• Chilly powder - 1/2 tsp
• Oil

Method:

• Heat oil and little butter in a pan, temper cumin seeds.
• Add chopped onions to it. Fry them well. Add Ginger garlic paste.
• Fry till raw smell vanishes.
• Add tomatoes.Cool till it becomes mushy.
• Meanwhile, boil water in a vessel and add the washed greens.
• Drain it and grind it into a fine paste.
• Add chilly powder and salt to the tomatoes.
• Add the mushroom. Saute once.
• Add the palak paste. Stir well.
• Allow it to boil once.
• Finally add malai and mix.

Garnish with 1 tbsp of Malai.Tastes best with Roti / Naan.

Seding this Iron rich food to Show me your hits and Sangee's hits.

Linking to jagruti's Super foods event

Sending to Samayal diary event and  JUSTEAT.

Keerai kuzhambu

Ingredients:

• Greens - 1 bundle
• Moong dal - 5 tbsps
• Tomato - 1/2
• Cumin seeds - 1 tbsp
• Red Chilly - 2
• Coconut - 3 tbsp grated
• Urad dal - 1/2 tsp
• Mustard seeds
• Oil

Method:

• 
  
• Wash and cut the greens, add the washed moong dal to it.
• Add tomato and little water .Pressure cook for 4 or 5 whistles.
• Grind the coconut, red chilly and cumin seeds.
• Remove the cooked greens from cooker and place it on the stove.
• Add the ground coconut to it and allow it to boil for just 3 mins.
• Temper with Mustard and urad dal.

Keerai

Ingredients:

• Palak or any type of greens - 1
• Moong dal - little
• tomato - 1/2 to 1
• Jeera - 1 tsp
• Turmeric powder - 1/2 tsp
• Salt
• Mustard seeds - 1/2 tsp
• Red chilly - 2 to 3
• Urad dal - 1/2 tsp

Method:

• Peel and chop greens.
• Wash moong dal and add it the greens. Add chopped tomato.Add little water.
• Add turmeric powder, jeera and pressure cook for 5-6 whistles.
• Remove it and smash it well. Add salt and boil for some time.
• Temper with mustard, urad dal, and red chilly.
• Keerai ready.