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A nutritious bowl packed of Protein and Iron!

The most wonderful time of the year, winters are here. I love this season as it gives me ample opportunities to be a lazy couch snuggled up in my cozy blankets and relish some delicious yet nutritious foods/salads/porridges. My mom used to say that due to inner heat in winters the food is digested faster and one should consume sufficient proteins, green and iron rich foods. And yes, exercising for minimum 30min is a must all throughout:)

Being a mommy myself now, I have tried inculcating some of the protein and Iron rich foods in my son’s diet this winter. More so, I focus on Iron consumption as well, since Iron is a major element for our blood and we, mainly women suffer from the low Iron levels most of the time.

Let me share a very simple, super delicious snacky salad to much at anytime of the day. This my favourite bowl and is included in lunch daily.

Veggie and Nuts Salad :

Key iron Ingredient : Spinach, Beetroot

Duration : 20 minutes (chopping time included)

Requisites For one bowl of Salad :

  1. Cabbage, washed and chopped into thin small pieces, 4-5 tablespoon
  2. Spinach /Lettuce, washed and chopped for easy chewing , 4 tablespoon
  3. Beetroot : Diced into small pieces for easy chewing, 2-3 tablespoon
  4. Carrot : Diced into small pieces for easy chewing, 2-3 tablespoon
  5. Tomato : Diced into small pieces, 3-4 tablespoon
  6. Cucumber : Diced into small pieces, 3-4 tablespoon
  7. Salted peanuts : 4 tablespoon
  8. Mayonnaise : 2 tablespoon
  9. Black pepper : Crushed 4 peppers
  10. Flax seeds (optional)

Healthy Bowl Preparation :

Ensure that all seasonal vegetables have been washed thoroughly and then diced as suggested. Remove all the water after washing, keep all veggies on sieve for 4-5 minutes to ensure no extra water drips.

Mix Cabbage, Spinach, Beetroot, carrot, Cucumber, Tomato, Black Pepper and mayonnaise. Ensure that mayonnaise has mixed with the veggies properly. Let it stay for next 5 minutes.

Add peanuts just before consumption of this sumptuous, super healthy whole salad, which elders and kids will love equally. If you find kids fussing of eating this yummy salad, you can always chose the whole wheat bread (Brown bread)  sandwich. This mixture can easily spread over the Brown bread and be relished as a healthy yet delicious sandwich for kids.

If you love, you can also garnish it with flax seeds.

Nutrition of this bowl :

Spinach is rich in Vitamin K, A, Magnesium and Iron while Beetroot, one of the healthiest foods is rich in lots of fibre, Iron, magnesium. While Carrots are great source of fibres and Beta carotene, raw peanuts are super rich in proteins and folate (B-Vitamin) needed to make DNA.

So let this nutrition packed, Iron rich bowl be a part of your daily life, more so for kids and women. A recent last year study had revealed that Iron deficiency anaemia is the major cause of disability in India. Reason being imbalanced vegetarian diets and malnutrition, which has resulted in the cause of Iron deficiency. Iron deficiency anaemia is rampant in children less than 3 years and in more than 50% women. Isn’t that whopping ladies? Our care is in our hands, don’t let our diet patterns impact our body.

Livogen is conducting this contest to fight iron deficiency in women, with amazing iron rich recipe’s on their board. Watch out for them to indulge in taste along with healthy food!

Happy healthy living!

41 comments
  1. Donna Regen

    I am always looking for new salad recipes. This one makes a lot of good nutrition sense. But I will have to forego the peanuts as I am allergic to them. I would probably use chopped walnuts as an alternative.

  2. Joline

    Ahh yes. The season of snuggling on a couch on many lazy days. And this salad looks perfect for those days! Love how it’s packed with nutrients even though it’s super quick to put together.

  3. Ana De-Jesus

    I have iron deficiency and am a vegetarian so I could definitely use more protein and iron in my diet. I love the sound of this nutritious salad bowl and how it is filled with so many vitamins!

  4. alisonrost

    I too love meals like this one. Here in the U.S. we often refer to them as Buddha bowls. All sorts of healthful goodness piled in abundance in a single bowl. They tend to be very beautiful, and have an ability to make people more appreciative of a meal than usual. Perhaps it’s because of the care that is often taken in their preparation and presentation? I’m not sure, but there is something about a bowl like this that re-frames the food at hand, and reminds us just how beneficial, miraculous, and powerful each ingredient we use can be. x

  5. beccajtalbot

    Is that true, what your mum said? That food is digested quicker in winter months?? I’ve never heard that before, but if so, that’s good to know! I love hearty, healthy soups in winter – as they fill me up, plus warm me up from the inside 🙂 x

  6. bugbeeandme

    Ive been looking to substitute healthier options for my lunches into my routine. May have to give this a try! thanks for sharing

  7. Familyearthtrek

    Ohhh what a different recipe! I have eaten something similar but with seeds and other nuts but not peanuts. This is something my daughter would love! How about adding avocado? I think it might go well with this?

  8. Afrostylicity

    Thanks so much for sharing all these delicious recipes. I will be sure to try them out, instead of reaching for unhealthy cakes etc. There is so much unhealthy food in close proximity during the holiday season; it’s great to know that there are easy, quick healthy alternatives. ~ Joy

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