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

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.

Provided by Soumita Biswas, Chief Nutritionist, Aster RV Hospital


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