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Zinc Rich Foods recipes
Last Updated : Aug 14,2018
Zinc Rich Foods
Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. The semen and prostate gland in men also contain significant amounts of zinc.
10 Reasons to have Zinc in your diet:
Immunity : Help in building immunity
Good for Skin: It is involved in collagen synthesis and thus helps repair skin. It maintains skin integrity as well as slows the aging process
Antioxidant: Acts like an antioxidant and fights the harmful free radicals
Fights Cancer: Acts as anti-inflammatory agent and also aids in fighting cancer
Hormone Production: Involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries.
Pregnancy : It is essential for rapid growth of cells during pregnancy.
Hair : Promotes hair strength.
Diabetic Friendly : It helps control diabetes by aiding in blood sugar regulation.
Good for Heart : It helps reduce inflammation and thus promote heart health.
Good for Eyes: It is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce vitamin A, which is useful in treating night blindness.
The main symptoms of zinc deficiency are
• Reduce concentration
• Rough skin
• Hair loss
• Loss of appetite
• Fragile bones
• Growth retardation
The RDA (Recommended Dietary Allowance) for Indians is
RDA for zinc (mg/d)
Adult Woman (Pregnant / Lactating)
Children (1-3 yrs)
The major vegetarian sources of zinc are
1. Pumpkin Seeds are extremely high in Zinc and best eaten raw as roasting them can deplete some of the zinc intake. Also Sesame Seeds are high in Zinc. Try Tahini Paste and Tahini Dip
2. Nuts like Almonds, Cashewnuts, Sesame Seeds, Peanuts and Walnuts.
3. Whole grains like Bajra, Barley, Jowar, Ragi (Nachni), whole wheat etc. Refining leads to loss of zinc. So avoid maida and its products.
4. Pulses like Chick Peas (kabuli chana), chawla, Moong, Rajma Soya etc.
5. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc.
However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets.
For a complete list of Zinc rich foods, see High Zinc Veg Food Sources
23 Aug 18
Rajma by Tarla Dalal
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too.
However, you will be surprised to see that ....
14 Aug 18
Bajra Onion Muthia, Bajra Onion Kadhai Muthia by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
Ragi Upma ( Iron Rich) by Tarla Dalal
Ragi Upma is a great breakfast option when you want to have a healthy yet easy breakfast. Red millet flour, so full of fibre and iron, makes this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Make sure you serve it ....
Nachni Dosa, Ragi Dosa Made with Whole Nachni by Tarla Dalal
Did you know that fermented items tend to worsen acidity, or even cause it? Hence, idlis, dosas and such items made with a fermented batter are best avoided by those suffering from acidity.
This Nachni Dosa is a delicious alternative made with ragi and without rice. The batter is not fermented, ....
31 May 18
Low Salt Green Pea and Basil Soup, Low Salt Recipe by Tarla Dalal
The sweet, earthy flavour of green peas meets the herby accents of basil in this awe-inspiring recipe. We have retained the high fibre content of green peas in this soup by not straining it.
This, along with the restricted use of salt, makes this soup good for those with high blood pressure. Alt ....
Parsley Hummus by Tarla Dalal
Chick peas which are rich in protein, calcium and fibre are blended with vitamin a and e laden parsley to make this healthy dip. Enjoy it with whole wheat pita or simply use it as a sandwich spread to make a quick snack.
Mushroom Soup ( Good Food For Diabetes) by Tarla Dalal
Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also ke ....
Homemade Peanut Butter, for Weight Loss and Athletes by Tarla Dalal
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy f ....
How To Cook and Store Steel Cut Oats for 5 Days by Tarla Dalal
Steel-cut oats is a variety that’s gaining popularity of late. Here, whole grains of oats are cut into two or three groats. Hence, the name steel-cut.
Since it is made from whole grains of oats, it has a mealier mouth-feel. Being rich in fibre
Strawberry Steel Cut Oats with Tea Masala by Tarla Dalal
Chai Masala, with its well-balanced mix of spicy notes, is ideal to flavour many dishes, not just tea! This Strawberry Steel Cut Oats with Tea Masala is an example that proves our point.
Here, the oats is perked up with chai masala and a dash of vanilla, sweetened mildly with maple syrup. With t ....
Pumpkin Steel Cut Oats by Tarla Dalal
An exquisite breakfast that is unlike anything you have tasted before, the Pumpkin Steel Cut oats combines cooked and blended red pumpkin with steel-cut oats.
The recipe gets a flavourful boost from apples, a touch of nutmeg and a sprinkling of roasted sunflower seeds. The luscious texture of th ....
How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds by Tarla Dalal
Experience the goodness of pumpkin seeds in a delectable roasted form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use.
Now, you can just sprinkle them on your soups
31 May 18
Apple Steel Cut Oatmeal with Almond Milk, Healthy Vegan Breakfast by Tarla Dalal
Steel-cut oats, which can be bought at well-stocked supermarkets and in specialty/ gourmet food stores, are groats of oats made by chopping whole oats into two or three pieces.
It has a nice grainy mouth-feel, which is quite satiating. Just the taste and texture instils a sense of well-being and ....
Steel Cut Oats with Strawberries and Almond Milk, Healthy Vegan Breakfast by Tarla Dalal
Steel-cut oats is a coarse oatmeal, made by chopping whole oats into two or three pieces. Hence the name ‘steel cut’.
It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. It is rich in fibre and lowers cholesterol. Best of all, it has a nice grainy texture that ....
Vegan Oats and Coconut Milk Pudding by Tarla Dalal
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in.
This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
Strawberry Oats Pudding by Tarla Dalal
Armed with recipes like these, you can ensure a healthy and tasty breakfast without sweating in the kitchen. All you need to do is mix the ingredients together and let them sit in the fridge overnight.
In the morning, when the oats, berries and almond milk have become acquainted with each other, ....
Strawberry Almond Milk and Oats Smoothie by Tarla Dalal
Top-up your nutrients with this tasty smoothie, on days when you are in a rush and don’t have time for a full-fledged breakfast
Filling, tasty and loaded with nutritious ingredients, this healthful Strawberry, Almond Milk an ....
Masoor Dal and Paneer Soup by Tarla Dalal
There is nothing more soothing than a bowl of protein-rich curry soup on a cool day! Masoor dal being an incomplete grain, it is important to combine it with protein-rich ingredients like paneer, to make a complete, nourishing soup. With tangy and flavourful ingredients, the soup also scores high in ....
31 Aug 18
Buckwheat Groats Porridge, Apple Porridge, Healthy Breakfast by Tarla Dalal
A satiating, tasty and nutri-dense porridge is the best way to start your day, and we strongly recommend this Buckwheat Groats Porridge.
Buckwheat Groats is the tiny triangular hulled seed of the buckwheat plant. It is loaded with nutrients and antioxidants, and brings down cholesterol and blood ....
27 Dec 12
Chana Dal Pancakes ( Gluten Free ) by Tarla Dalal
Chana dal pancakes recipe, makes use of soaked chana dal mixed with vitamin rich vegetables and protein rich curds to enhance its taste. Grated ginger and green chillies add the much-needed spice to the pancakes. Cook these pancakes over a slow flame as the chana dal is coarsely ground and will take ....
Almond Bhakri, Gluten Free Almond Bhakri by Tarla Dalal
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it.
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