Drumstick Coconut Curry

传统的印度饮食有照顾所有的宏观营养素(碳水化合物,蛋白质和脂肪)和微量营养素(维生素和矿物质)需要身体的,如果一个集成了多种菜肴按季节和地区的许多营养丰富的食谱,在日常饮食中。

But in present times, eating habits have undergone a drastic change and coupled with the stress of modern life, we can see many nutrient deficiencies as a result of diet and lifestyle. As a result, this has an impact on leading a happy and wholesome life.

一个这样的缺陷是流行in India is iron deficiency and statistics show that nearly one in every two women may have iron deficiency related symptoms like paleness or hairfall or fatigue. Unusual or excessive fatigue or brittle nails or shortness of breath or feeling dizzy or experiencing light headedness are some of the most commonly experienced symptoms of iron deficiency.

一个好的,均衡的饮食可以帮助你在你的饮食充足的铁。INFACT我的血红蛋白计数一直是正常的,我认为,这是营养,我从我的食物中获取。即使在整个我怀孕,我能够通过具有良好的饮食习惯,以维持正常的血红蛋白水平。

Haemoglobin, Hb or Hgb found in the red blood cells contains iron and carries oxygen from the lungs to the rest of the body. Low haemoglobin levels can lead to anaemia and this is why it’s crucial to get a sufficient supply of the micronutrient mineral iron to maintain good health.

A vegetarian diet can also be a good source of iron. Spinach and other green vegetables, beans and legumes, tofu, wheatgerm, pumpkin, whole potatoes with skin, dried fruits and nuts like walnuts, almonds, cashews, raisins, dates, figs, seeds of pumpkin, watermelon and sesame seeds, wholegrains like amaranth, quinoa and spelt are just some examples of iron rich foods.

Drumsticks are a very good source of vitamins A, C, K, B and are also rich in iron, calcium and magnesium. If you have a mild iron deficiency and incorporate drumsticks in your diet 3 to 4 times a week, you will be cured as your haemoglobin levels will be restored. Drumsticks also offer a host of other benefits like bone, skin and hair health, is very good for the digestive system and helps to regulate blood sugar and blood pressure.

Drumsticks can be cooked in many delectable ways and are popularly cooked in sambar, aviyal and many other preparations. My mother makes a delicious drumstick curry and I have relished eating it with rice since childhood. This curry is made with two iron rich sources-drumstick and coconut, making it very healthy!

鼓槌椰子咖喱是相当容易的,只需几个成分做准备。你可以吃这个咖喱饭,平原,烤肉或chapatis并在任一方式食用时它的味道同样美味。

While the symptoms of iron deficiency can be quite daunting, iron levels can be easily and quickly restored with the right supplement. If your iron levels are a little below normal, it can be restored with an iron rich diet. But if the iron levels are very low, then a supplement might be required. Your doctor would be the best person to prescribe it for you. The best part is that with the right supplement, iron levels can be quickly restored and you can maintain the normal levels with a good diet. So make sure you keep track of your diet and if you experience any symptoms relating to iron deficiency, make sure you tackle it with the right choice to get back to health soon.

#rahostrongironstrong

Disclaimer: This post has been sponsored by Livogen.

MAT-IN-SANG/LIV-20-000021

Drumstick Coconut Curry Recipe

A delicious curry with coconut as a base, with tangy kokum and seasoned with mustard seeds and curry leaves

配料:

7 to 8 drumsticks, cut into 4” or 5” long pieces

4 to 5 dried or wet kokum leaves*

2 tbsp coriander seeds

3 to 4 dry chilies (or 3/4th tsp red chili powder)

1 cup fresh coconut

1 ½ to 2 tsp salt or to taste

Seasoning:

2 tbsp oil

¾ tsp mustard seeds

a sprig of curry leaves

½ tsp asafetida

方法:

In a pan put in the cut drumstick pieces, cover with enough water to cover them and cook until they are done.

Wash and soak the kokum leaves in a bowl of water. If you are using dry kokum, then soak it in hot water.

当鼓槌做饭,放油茶匙,放入平底锅烤的芫荽籽,直到它发出一个漂亮的香味。确保你不会变黑的种子。在同一锅内放于干辣椒和烤他们,直到他们把清脆。

In a blender, put in the coconut, the roasted coriander seeds and dry chilies and blend to a smooth paste.

Add this ground paste into the cooked drumstick. Put in the soaked kokum pieces along with the cooking water. Put in the salt and allow this to come to a boil.

在一个锅啊r kadhai, heat the oil and put in the mustard seeds before the oil starts to smoke. After the mustard seeds splatter, put in the curry leaves and the asafetida and pour the hot seasoning into the boiling curry. Mix well and serve hot with rice or roti.

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