After a long day at work, a nutritious and satisfying meal is essential, but the late hour and low energy can make cooking a chore. To ensure a gut-friendly and easily digestible dinner, consider incorporating ingredients like lemon, honey, beetroot, coconut, millets, coriander leaves, cumin seeds, and banana into your meals. Simple dinner recipes that require minimal effort, allowing you to enjoy a healthy and delicious meal without the stress of an elaborate cooking process. These recipes are not only convenient but also promote gut health and overall well-being.
1. Ruby Radiance Raita:
The “Ruby Radiance Raita” is a flavorful, nutritious & gut-friendly dish. Here’s a summary:
Ingredients:
- 1 medium-sized beetroot, peeled and grated
- 1 cup thick yogurt
- 1/2 teaspoon cumin powder
- 1/2 teaspoon chaat masala
- Salt to taste
- Fresh coriander leaves (chopped for garnish)
- Roasted cumin seeds (for garnish)
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 green chili, finely chopped (optional)
- A pinch of asafoetida (hing)
Method:
- Heat olive oil in a pan, then add and let the mustard seeds splutter.
- Add grated beetroot, green chili (if using), and a pinch of asafoetida. Sauté until the beetroot becomes tender. Let it cool.
- In a mixing bowl, whisk the yogurt until smooth.
- Add the sautéed beetroot to the yogurt and mix well.
- Incorporate cumin powder, chaat masala, and salt to the mixture, adjusting the seasoning to your taste. Mix until well combined.
- Serve the chilled beetroot raita as a refreshing side dish with biryani, pulao, or any Indian meal of your choice.
Benefits:
This recipe is not only delicious but also nutritious. Beetroot is rich in essential nutrients such as folate, iron, and potassium, which are important for overall health. It’s also a good source of iron. Enjoy this vibrant and healthy raita as a side dish to enhance your meal.
2. Lush Lime Coconut Creation:
The “Lush Lime Coconut Creation” is a delightful, gut-friendly and nutritious recipe. Here’s a brief summary:
Ingredients:
- 1 ripe frozen banana
- 1 cup coconut milk
- Zest of 1 lime
- 1 tbsp honey (optional, for sweetness)
- 1/2 cup toasted shredded coconut
- Sliced fresh fruits (e.g., kiwi, strawberries, or mango) for topping
Method:
- Peel and freeze the banana in advance, which enhances the smoothie’s texture.
- Toast the shredded coconut in a dry pan until it turns golden brown, ensuring it doesn’t burn. Let it cool.
- In a blender, combine the frozen banana, coconut milk, lime juice, and lime zest. Add honey for sweetness, if desired.
- Blend until the mixture is smooth and creamy. If it’s too thick, you can add a splash of coconut milk to help with blending.
- Pour the smoothie into a bowl or glass.
- Top with sliced fresh fruits like kiwi, strawberries, or mango.
- Enjoy your refreshing lime coconut smoothie bowl, suitable for breakfast, a snack, or dessert.
Benefits:
This recipe offers several benefits. Coconut milk provides essential vitamins (E and B) and minerals (calcium, magnesium, and selenium). It’s also an excellent dairy alternative for those with milk intolerance. Bananas are rich in dietary fiber, promoting healthy digestion and preventing constipation. This delicious and nutritious bowl is a great choice for those seeking a tasty and gut-friendly option.
3. Jowar Vegetable Stir Fry:
The “Jowar Vegetable Stir Fry” is a healthy, gut-friendly and gluten-free recipe. Here’s a summary:
Ingredients:
- 1 cup jowar (sorghum) flour
- 1/2 cup mixed vegetables (bell peppers, carrots, peas)
- 1 small onion, finely chopped
- 2-3 garlic cloves, minced
- 1 green chili, finely chopped
- 1 teaspoon oil
- Salt and pepper, according to taste
- Fresh coriander leaves for garnishing
Method:
- In a bowl, mix jowar flour with hot water to create a smooth, non-sticky dough. Allow it to rest for a few minutes.
- Heat oil in a pan, add minced garlic, and sauté until aromatic.
- Add the chopped onions and green chili. Sauté until the onions become translucent. Then, add the mixed vegetables and stir-fry for a couple of minutes until they are slightly tender but still crisp.
- Break the jowar dough into small pieces and add it to the pan. Mix it well with the vegetables.
- Season the mixture with salt and pepper according to your taste. Stir-fry for a few more minutes until the jowar is cooked and well combined with the vegetables.
- Garnish with fresh coriander leaves and serve hot.
Benefits:
This recipe has several health benefits. Jowar is a good source of dietary fiber, which aids in digestion and helps prevent constipation. Importantly, jowar is naturally gluten-free, making it a suitable option for individuals with celiac disease or those looking for gluten-free alternatives in their diet. This dish is both nutritious and delicious, providing a satisfying and wholesome meal.
4. Avocado and Cheese Egg Salad:
The “Avocado and Cheese Egg Salad” is a delicious and nutritious recipe. Here’s a summary:
Ingredients:
- 6 hard-boiled eggs, peeled and chopped
- 1 ripe avocado, peeled and diced
- 2 cheese slices
- 2 green onions, finely chopped
- Salt and pepper to taste
- Coriander leaves (chopped for garnish)
- Bread (for serving)
Method:
- In a mixing bowl, combine the chopped hard-boiled eggs, diced avocado, cheese slices, and chopped green onions.
- In another small bowl, mix minced garlic, olive oil, salt, and pepper.
- Pour the dressing over the egg mixture and gently toss until well combined, taking care not to mash the avocado completely.
- Spread the avocado and cheese egg salad on bread slices. Garnish with fresh coriander leaves and serve as sandwiches.
Benefits:
This recipe offers numerous benefits. Eggs are an excellent source of high-quality proteins, making it a protein-rich and satisfying dish. Avocado is rich in heart-healthy monounsaturated fats and is also a good source of dietary fiber. This salad provides a balance of essential nutrients and can be a nutritious and delicious meal option.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
