Immune Boosting Food Recipe: Garlic Herb Rice with Veggies and Watermelon Chia Shake

Soumita Biswas, Chief Nutritionist, Aster RV Hospital

Buttered garlic herb rice with veggies is the perfect meal to boost your immune system which can be prepared in a short time with easily available ingredients. Garlic tossed in butter and the addition of aromatic herbs to season the broken wheat rice uplift the flavour making it different from a usual dish. Vegetables used to prepare the platter are the main sources of antioxidants, fiber, vitamins and minerals which give fuel to boost the immunity. To make it more proteinaceous & tasty, Egg has been added which can be replaced by smoked Tofu or Paneer for vegetarians to balance the nutritive value.

Additionally, a Watermelon Chia shake can be added with this meal as an appetizer. This smoothie alone can be used as a breakfast item where the amount of oats need to be increased.

Cooking time: 30min

Ingredients:

To make the Rice:

½ cup Broken Wheat Rice

½ teaspoon Garlic, finely chopped

1-2 Basil & Parsley leaves, finely chopped or dried

¼ teaspoon dried Oregano

¼ teaspoon Red Chilli Flakes

1 teaspoon Butter

Salt as per taste

Black pepper as per taste

To make the Veggies:

½ Capsicum

¼ Broccolis

1 Carrot

1 Onion

2-3 Beans

½ teaspoon Garlic, finely chopped

Salt as per taste

Black pepper as per taste

½ teaspoon Oil or Butter

Recipe:

• • Boil the broken wheat rice and keep separate
  • Heat butter on low heat in a pan
  • Add chopped garlic and fry until they turn golden in colour.
  • Once done add the fresh herbs or dried herbs and toss them well for 2-3 min
  • Add salt and pepper as per taste.
  • Add the boiled separated broken wheat rice, mix the whole thing & cook for 2-3min.
  • For veggies blanch vegetables separately
  • Again heat the pan with oil or butter
  • Add all the vegetables and toss for 3-4 minute
  • Add salt and pepper to taste good

Garnish with Sunny side up or Smoked Tofu to meet the protein criteria

Ingredients for Smoothie:

1/4th Watermelon peeled, deseeded and chopped

2 tablespoon curd

½ Banana

1 teaspoon Oats

½ teaspoon Chia seeds soaked in water (optional)

Honey or syrup of your choice to taste (optional)

Recipe:

• • Add plain curd in a blender jar

  • Add watermelon and banana in it

  • Add oats in the same jar

  • Blend until smooth puree

  • Add chia seeds and blend again

  • Honey or Syrup can be added to increase the palatability

PROS:

• • Broccoli is a great source of vitamin K and C and a good source of folate.

  • Vitamin C found in capsicum helps to build collagen and it is also a powerful antioxidant which protects the body from any kind of damage by free radicals.

  • Carrots are a good source of beta carotene, fiber and antioxidants.

  • Allicin, a Sulfur containing compound found in Garlic helps to fight against infection

  • Herbs used in the recipe are sources of antioxidants.

  • Eggs, beans, tofu or paneer are sources of protein which helps to build muscle mass.

  • Curd used in smoothie is a probiotic and it also helps to boost the immunity

  • Banana and oats used in smoothie is a good source of vitamin B6.

CONS:

• • This smoothie cannot be offered for people having Diabetes as a variety of fruits have been used
  • Butter is used to make the platter which is not allowed for hypertensive people, however this can be replaced with oil
  • Too much fiber can create bloating for few people. In order to avoid this, drink enough water.