I always tell my clients what TO eat and never what NOT TO eat. Take care of what TO eat, the NOT TO part automatically drops.
One of the first items in my list of TO eat’s is 70- 100 grams of leafy greens per day.
Leafy greens are an important part of a healthy diet, as they are packed with nutrients and provide a wide range of health benefits.
They are a good source of vitamins, minerals, and antioxidants, and they are low in calories and high in fiber, which can help with weight management.
Leafy greens may also have other benefits, such as improving heart health, supporting digestion, and reducing the risk of certain diseases.
In addition to the health benefits of leafy greens, research has also shown that certain compounds in leafy greens, such as thylakoids, may have weight loss benefits.
Thylakoids are pigments that are found in the chloroplasts of plants and are involved in photosynthesis. A study published in the journal Obesity found that thylakoids may help to reduce appetite and increase feelings of fullness, leading to weight loss.
Here are three Indian dinner recipes that I cook often and include a ton of green leaves:
Dill leaves lentil soup:
Dill leaves are a flavorful herb that is high in nutrients, including vitamin A, vitamin C, and calcium. They are also believed to have digestive and antioxidant properties.
Here is a recipe for oil-free vegan dill leaves daal:
Ingredients:
1 cup masoor dal (red lentils)
2 cups water
1 small onion, finely chopped
1 small tomato, finely chopped
1 clove garlic, minced
1 small green chili, finely chopped
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 teaspoon turmeric powder
1 teaspoon garam masala
1 cup dill leaves, roughly chopped
Salt to taste
Instructions:
Rinse the masoor dal and add it to a pot with 2 cups of water. Bring to a boil and then reduce the heat to low.
In a separate pan, heat some water over medium heat. Add the onion, tomato, garlic, and green chili to the pan and sauté until the onions are translucent.
Add the mustard seeds and cumin seeds and let them sizzle for a few seconds.
Add the turmeric and garam masala and stir to combine.
Add the sautéed vegetables to the pot with the masoor dal and stir to combine.
Add the dill leaves to the pot and stir to combine.
Let the dill leaves daal simmer for 15-20 minutes, or until the lentils are soft and the water has been absorbed.
Season with salt to taste and serve hot with rice or roti.
Palak Khichdi
This nutritious and flavorful one-pot meal is my go- to option! Spinach is a leafy green that is high in vitamins A and K, as well as calcium and iron. It is also believed to have anti-inflammatory and antioxidant properties.
Here is a recipe for oil-free vegan palak khichdi:
Ingredients:
1/2 cup basmati rice
1/2 cup masoor dal (red lentils)
4 cups water
1 small onion, finely chopped
1 small tomato, finely chopped
1 inch ginger, minced
2 cloves garlic, minced
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1 teaspoon garam masala
1 teaspoon turmeric powder
1 cup spinach, roughly chopped
Salt to taste
Instructions:
Rinse the rice and masoor dal and add them to a pot with 4 cups of water. Bring to a boil and then reduce the heat to low.
In a separate pan, heat some water over medium heat. Add the onion, tomato, ginger, and garlic to the pan and sauté until the onions are translucent.
Add the cumin seeds and coriander seeds and let them sizzle for a few seconds.
Add the garam masala and turmeric and stir to combine.
Add the sautéed vegetables to the pot with the rice and masoor dal and stir to combine.
Add the spinach to the pot and stir to combine.
Let the palak khichdi simmer for 15-20 minutes, or until the rice and lentils are soft and the water has been absorbed.
Season with salt to taste and serve hot with a side of vegetable curry or chutney.
Methi Paratha
Methi paratha, also known as fenugreek paratha, is a vegan Indian flatbread that is made with whole wheat flour and methi leaves.
Here is my go- to recipe:
Ingredients:
2 cups whole wheat flour
1 cup water (more if needed)
1 cup methi leaves, finely chopped
1 small onion, finely chopped
1 small green chili, finely chopped
1 teaspoon cumin seeds
Salt to taste
Instructions:
In a bowl, mix together the whole wheat flour, methi leaves, onion, green chili, cumin seeds, and salt. Add the water slowly and mix to form a dough.
Knead the dough for 5-10 minutes, or until it becomes smooth and elastic. Cover the dough and set it aside for at least 15 minutes.
Divide the dough into small balls. Roll out each ball into a circle, about 1/4 inch thick.
Heat a pan over medium heat. Place the paratha on the pan and cook for 1-2 minutes, or until the bottom side is golden brown.
Flip the paratha and cook the other side for 1-2 minutes, or until it is also golden brown.
Repeat the process with the remaining dough.
Serve the methi parathas hot with a side of chutney or pickle.
Methi paratha is a great option for those who are looking for a vegan dinner or even snack that is packed with flavor and nutrients. Remember to include a variety of whole grains in your diet for optimal health and well-being.
Trust this helps,