28/09/2024
3 Rang Himachali Vyanjan ke Sang " Poshan Maah 2024 participant Dr.Manisha Bhardwaj of V.P.O Biara Block Panchrukhi Tehsil Palampur District Kangra
Recipe -
VYANJAN - 1. Palak Matar Aur Paneer MADRA , 2. Gaajar ka SUDAKA, 3. KHATTI SIYUL and 4. DOPAD
These recipes are common in district kangra and consume on different occasions . These recipes are the hallmark of our deep rooted traditional cuisine. I have made a little effort that three colours of Himachali vyanjan also includes the colours of Nutrition like Protein, Carbohydrates, Fibre, Fat , Iron , Vitamins, and other micronutrients .
Consuming an adequate and balanced healthy diet during all phases of growth (infancy, childhood and puberty) appears necessary both for proper growth and normal pubertal development and also
lactating mothers because it helps maintain their health and the health of their baby.
I am targeting these delicacies for growing children of aged 2 to 3 years, lactating women and our girls entering pre-puberty stage.
1. Palak Matar Aur Paneer MADRA
It is a nutritious and flavorful DHAAM dish that's suitable for vegetarians.Above Trio combination rich in following -:
Spinach (palak) is full of nutrients, including iron, magnesium, Fiber and vitamins A, C, K, and B. .
Green peas (matar) are a great source of protein, calcium, fiber and vitamins.
Paneer is Indian cottage cheese that's also a good source of protein and Vitamin D.
This Trio combination can help regulate blood sugar, reduce the risk of cancer, and support bone health , muscle strength and skin health.With high iron content, it reduces iron-deficiency anemia.Having magnesium, it is good for heart health, nervous system, and blood pressure.This dish also improves metabolism.
Note :- You can also use soybean badi given in Anganwadi instead of paneer.
2. Gaajar ka SUDAKA
This is the most popular winter drink traditionally made up of besan and milk. Gajar SUDAKA basically my Ammi ji's recipe which I have modified a bit by adding roasted makhana and soaked almonds to it.
A combination of milk, makhana, carrots, and almonds can be a nutritious meal with many health benefits because they are all packed with essential nutrients.
Carrots are a healthy source of carbohydrates and fiber while low in fat, protein, and sodium. Carrots are rich in vitamin A and also other nutrients like vitamin K, potassium, calcium, magnesium, and folate.
Milk is an excellent source of calcium, vitamin D, vitamin B12, and riboflavin.
Makhana is a good source of protein, fiber, carbohydrates, magnesium, potassium, phosphorus, and iron.
Almonds have the highest amounts of protein, fibre, magnesium,monounsaturated and polyunsaturated fats, iron, calcium, folate and also rich in Vitamin E, riboflavin, niacin and flavonoids.
So this nutritious drink helps in bone loss,Improves Cognitive Function , arthritic conditions, migraine headaches, pre-menstrual syndrome, and obesity in children. Also protects the enamel surface against acidic substances. It improves heart health and cognitive function.
It is good dietary supplement for babies
Note:- You can also add in POSHAAHAR given in Aanganwadi to it.
3. KHATTI SIYUL
This savory yet simple dish is eaten during fasting in district kangra. This delicious time saving dish is made by just adding roasted siyul (amaranthus), green coriander , cumin powder and black salt to Curd.
Super Grain Amaranth is a millet which is good source of carbohydrates and is packed with fiber.Amaranth grains are high in protein and other minerals like calcium, phosphorous, magnesium, iron, folate and selenium. The grains are also rich in antioxidants.
While Curd is beneficial for health as it contains probiotics that support digestion and gut health.Curd is rich in vitamin B2, vitamin B12, calcium, magnesium and potassium.
Amaranth seeds and curd are both healthy and Strong Immunoboosterdecreasing
This dish Helps In Weight Loss, Protects Against Cancer ,Fights Inflammation
Builds Muscle Strength ,Aids In Digestion
Promotes Heart Health plasma, cholesterol levels, stimulating the immune system, exerting an antitumor activity, reducing blood glucose level, and improving conditions of hypertension and anemia. It also possesses anti-allergic and antioxidant powers.
4. DOPAD
Rice is the main staple food in Palampur as i
It is grown in abundance here. Dopar means two layered roti made from rice.The dopar made by me includes paneer, palak and carrot .
These simple home made rice flour rotis are tasty and wholesome and its full of nutritional benefits like protecting the gastrointestinal system,reduce inflammation in the joints,improves eye health and strengthen the immune system.
