{"id":14370,"date":"2020-06-20T06:14:57","date_gmt":"2020-06-20T06:14:57","guid":{"rendered":"https:\/\/yourchennai.com\/?p=14370"},"modified":"2020-06-20T06:14:57","modified_gmt":"2020-06-20T06:14:57","slug":"immune-boosting-food-recipe-garlic-herb-rice-with-veggies-and-watermelon-chia-shake","status":"publish","type":"post","link":"https:\/\/yourchennai.com\/index.php\/2020\/06\/20\/immune-boosting-food-recipe-garlic-herb-rice-with-veggies-and-watermelon-chia-shake\/","title":{"rendered":"Immune Boosting Food Recipe: Garlic Herb Rice with Veggies and Watermelon Chia Shake"},"content":{"rendered":"
<\/div>

Soumita Biswas, Chief Nutritionist, Aster RV Hospital<\/em><\/h3>\n

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.<\/p>\n

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.<\/p>\n

Cooking time: 30min<\/p>\n

Ingredients:<\/strong><\/p>\n

To make the Rice:<\/strong><\/p>\n

\u00bd cup Broken Wheat Rice<\/p>\n

\u00bd teaspoon Garlic, finely chopped<\/p>\n

1-2 Basil & Parsley leaves, finely chopped or dried<\/p>\n

\u00bc teaspoon dried Oregano<\/p>\n

\u00bc teaspoon Red Chilli Flakes<\/p>\n

1 teaspoon Butter<\/p>\n

Salt as per taste<\/p>\n

Black pepper as per taste<\/p>\n

To make the Veggies:<\/strong><\/p>\n

\u00bd Capsicum<\/p>\n

\u00bc Broccolis<\/p>\n

1 Carrot<\/p>\n

1 Onion<\/p>\n

2-3 Beans<\/p>\n

\u00bd teaspoon Garlic, finely chopped<\/p>\n

Salt as per taste<\/p>\n

Black pepper as per taste<\/p>\n

\u00bd teaspoon Oil or Butter<\/p>\n

Recipe:<\/strong><\/p>\n

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

      Garnish with Sunny side up or Smoked Tofu to meet the protein criteria<\/p>\n

      Ingredients for Smoothie:<\/strong><\/p>\n

      1\/4th Watermelon peeled, deseeded and chopped<\/p>\n

      2 tablespoon curd<\/p>\n

      \u00bd Banana<\/p>\n

      1 teaspoon Oats<\/p>\n

      \u00bd teaspoon Chia seeds soaked in water (optional)<\/p>\n

      Honey or syrup of your choice to taste (optional)<\/p>\n

      Recipe:<\/strong><\/p>\n

        \n
      • \n
          \n
        • \n

          Add plain curd in a blender jar<\/p>\n<\/li>\n

        • \n

          Add watermelon and banana in it<\/p>\n<\/li>\n

        • \n

          Add oats in the same jar<\/p>\n<\/li>\n

        • \n

          Blend until smooth puree<\/p>\n<\/li>\n

        • \n

          Add chia seeds and blend again<\/p>\n<\/li>\n

        • \n

          Honey or Syrup can be added to increase the palatability<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

          PROS:<\/strong><\/p>\n

            \n
          • \n
              \n
            • \n

              Broccoli is a great source of vitamin K and C and a good source of folate.<\/p>\n<\/li>\n

            • \n

              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.<\/p>\n<\/li>\n

            • \n

              Carrots are a good source of beta carotene, fiber and antioxidants.<\/p>\n<\/li>\n

            • \n

              Allicin, a Sulfur containing compound found in Garlic helps to fight against infection<\/p>\n<\/li>\n

            • \n

              Herbs used in the recipe are sources of antioxidants.<\/p>\n<\/li>\n

            • \n

              Eggs, beans, tofu or paneer are sources of protein which helps to build muscle mass.<\/p>\n<\/li>\n

            • \n

              Curd used in smoothie is a probiotic and it also helps to boost the immunity<\/p>\n<\/li>\n

            • \n

              Banana and oats used in smoothie is a good source of vitamin B6.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

              CONS:<\/strong><\/p>\n

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

                  \"Aster<\/p>\n

                   <\/p>\n","protected":false},"excerpt":{"rendered":"

                  Soumita Biswas, Chief Nutritionist, Aster RV Hospital Buttered garlic herb rice with veggies is the perfect meal to boost your immune system which can<\/p>\n","protected":false},"author":1,"featured_media":14371,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[8,7,20],"tags":[13815,15889,18914,18913,15888,18915],"class_list":["post-14370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-recipe-restaurants-hotels","category-lifestyle-health-hotel-leisure-food-fashion","category-recipes-south-indian-tandoori-north-chinese","tag-aster-rv-hospital","tag-chief-nutritionist","tag-garlic-herb-rice-with-veggies","tag-immune-boosting","tag-soumita-biswas","tag-watermelon-chia-shake"],"views":904,"jetpack_featured_media_url":"https:\/\/yourchennai.com\/wp-content\/uploads\/2020\/06\/Soumita-Biswas-Chief-Nutritionist-Aster-RV-Hospital-Bangalore.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts\/14370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/comments?post=14370"}],"version-history":[{"count":1,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts\/14370\/revisions"}],"predecessor-version":[{"id":14372,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/posts\/14370\/revisions\/14372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/media\/14371"}],"wp:attachment":[{"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/media?parent=14370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/categories?post=14370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yourchennai.com\/index.php\/wp-json\/wp\/v2\/tags?post=14370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}