Green ‘Gobble-ins’: 5 ways to eat more greens

Green veggies are rich in vitamins, minerals, antioxidants and what not! Accepted. But how do you explain this to kids who are not ready to buy your Popeye stories all the time? And why just kids, even adults cannot be wooed by the rich-in-nutrients lure every time.  After all, the greens do need painstaking efforts to make them tasty and appealing.

Here are some healthy recipes that taste as good.

Spinach muffins:

cucumbertownImage courtesy: cucumbertown

Ingredients

2 cups whole wheat flour

1/2 cup sugar

2 teaspoon baking powder

1 teaspoon baking soda

1/4 cup canola oil

1 1/2 teaspoon ground cinnamon

1/2 teaspoon salt

3/4 cup milk

10-15 spinach leaves

1/2 cup mashed bananas

2 teaspoon vanilla extract

Method

  1. Pre heat the oven to 180 degree Celsius and line two  muffin trays with paper liners.
  2. Sift the flours, salt, baking powder and baking soda so that they mix well
  3. In a blender combine milk, spinach leaves, oil, sugar, vanilla extract and mashed bananas and blend well.
  4. Pour this puree into the dry mixture and fold gently to combine well.
  5. Fill the muffin moulds 2/3rd  full with the above batter and bake for 20 minutes. Check with a fork till it comes out clean.

Baked Cheese Spinach Omelette

tastebookImage courtesy: tastebook

Ingredients

6 eggs

1/4 cup grated Parmesan cheese

1 tablespoon canola oil

10-12 spinach leaves /(lightly chopped)

1/2 cup onions

2 tablespoons milk

Method

  1. Pre heat the oven at 180 degree Celsius and grease a 9 inch pie tin/plate.
  2. Heat oil in a pan and add in onions. Sate till translucent and add spinach leaves. Cook till the leaves wilt.
  3. In a bowl whisk eggs with salt, pepper, milk and Parmesan cheese.
  4. Spread the spinach mixture on the pie plate.
  5. Pour the egg mixture over the spinach layer. Sprinkle some cheddar or Swiss cheese over it.
  6. Bake for 20 minutes till the omelette looks puffy and has a brown upper surface.
  7. Cut into segments and serve.

Tip: Cheddar cheese can be used in place of Parmesan cheese in this recipe.

Green Popsicles:

kimberlysnyderImage courtesy: kimberlysnyder

Ingredients

8-10 blanched spinach leaves

1 cup Black or green grapes

1 cup cherries

1 cup milk

1/2 cup curd

3 tablespoon honey

Method

  1. Blend milk, curd, spinach leaves, grapes, cherries and honey together until smooth .
  2. Pour into ice pop molds and freeze for 2 hours.

Tip: Grapes and cherries can be replaced with mango or any other berry.

Baked cabbage wedges with minty dip:

sigonas

Image courtesy: sigonas

Ingredients

1 green cabbage

1 tablespoon canola oil

1/2 cup lemon juice

1 tablespoon sugar (preferably brown)

1 teaspoon pepper

1 teaspoon salt

Dip:

1 cup hung curd

2-3 garlic cloves

10-15 mint leaves

1/2 teaspoon salt

Method

For wedges

  1. Pre heat the oven to 180 degree Celsius.
  2. Cut the cabbage into half inch rounds.
  3. Grease the baking tray with oil and place the cabbage wedges.
  4. Brush the wedges with canola oil and place them in the oven at 180 degree Celsius.
  5. After 12 minutes (or after the exposed surface turns browns), flip the wedges and roast the other side to brown.
  6. Meanwhile, mix salt, pepper and sugar in lemon juice.
  7. Take out the wedges from the oven and place in a serving plate. Drizzle the lemon mixture on the wedges while they are hot.

Minty dip:simonmajumdar

 Image courtesy: simonmajumdar

  1. Blend garlic and mint leaves with salt to form a paste.
  2. Add the garlic-mint mix to the hung curd and mix well.

Serve the wedges and the dip together.

Zucchini Fries:

DSC_0256Image courtesy: selfveda

Ingredients

2 zucchini

1 egg white

1/4 cup milk

1/2 cup Parmesan cheese

1/2 cup bread crumbs

2 tablespoon canola oil

Method

  1. Pre heat the oven at 200 degree Celsius and grease the baking tray with oil.
  2. Slice zucchini into approximately 3-inch long sticks
  3. Whisk egg white and milk together in a bowl. Mix Parmesan cheese and breadcrumbs separately in another bowl.
  4. Coat the zucchini sticks in egg white mixture and then roll it in the cheese-breadcrumb mix.
  5. Place them in the baking tray and bake them for 20-25 minutes or till brown and crispy.
  6. Serve with minty dip (recipe above).

 

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