Monday, 30th October 2017

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A serving of health

For a healthy start to the Bengali New Year, chefs from Ibis Kolkata Rajarhat serve snacks and drinks that are good for you and appeal to your taste buds

By The Telegraph in Calcutta
  • Published 12.04.19, 6:59 PM
  • Updated 12.04.19, 6:59 PM
  • 3 mins read
  •  
Chef Arpita Roy busy in the kitchen under the supervision of Sunil Kumar Gopalan, executive chef, Ibis Kolkata Rajarhat. Sudeshna Banerjee
Spice It Caesar Salad
Spice It Caesar Salad Sudeshna Banerjee

Spice It Caesar Salad

Ingredients

Lettuce romaine - 75g

Lettuce iceberg - 30g

Lettuce lollo rosso - 30g

Broccoli- 30g

Onion large- 15g

Almonds - 10g

Bread croutons- 20g

Olive oil - 1 tbsp

Parmesan cheese - 10g

Plain yogurt- 50g

Black pepper crushed- 3g

Salt - to taste

Method

In a salad bowl add little olive oil, sea salt parmesan cheese and make the salad dressing.

Add all lettuce into the dressing; toss quickly and keep aside.

In a separate bowl add yogurt, salt and crushed black pepper. Mix well and add broccoli and onion. Toss.

Place the broccoli mixture and lettuce in a salad bowl.

Finish with croutons, almond flakes and garlic bread.

Health benefits

Broccoli contains high amounts of vitamin C which prevents colds and flu. It also boosts the immune system, lowers blood pressure and keeps skin younger and healthier. 

Apple Oats
Apple Oats Sudeshna Banerjee

Apple Oats

Ingredients

White oats - 200g

Milk- 880ml

Apple red - 200g

Ghee - 25 tbsp

Honey - 2 tbsp

Raisins - 25g

Almonds- 25g

Method

Peel and chop the apples and almonds separately and keep aside.

Heat ghee in a thick-bottomed pan. Add raisins and chopped almonds and saute for few seconds.

Add white oats and saute for few minutes too. Add milk in to the mixture and stir continually, still reaching to the boiling stage. Add a bit of water if necessary and cook on slow flame.

Finally add chopped apples and honey in to the oats mixture and mix well. Consistency of the oats should be semi-thick.

Health Benefits

Oats are incredibly nutritious. Whole oats are rich in antioxidants, including avenanthramides.

Oats contain a powerful soluble fiber called beta-glucan. They can lower cholesterol levels. Oats can improve blood sugar levels too.

Oatmeal is very filling and may help you lose weight.

Apples are extremely rich in important antioxidants, flavonoids and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes and heart disease.

Avocado Sliders
Avocado Sliders Sudeshna Banerjee

Avocado Sliders

Fresh mini burger buns - 2

Avocados pitted and peeled- 2

Salt - to taste

Freshly squeezed lemon juice- 1 tsp

Black pepper to taste (optional) - 2 pinch

Extra virgin olive oil to drizzle - 1 tbsp

Method

In a medium bowl, peel and mash together 2 ripe avocados with a potato masher. This is the fastest technique.

Stir 1/8tsp salt (or to taste) and 1tsp fresh lemon juice into the mashed avocados until well mixed.

Lightly toast your burger bun with a small pat of butter until the edges are golden brown.

Add a generous layer of avocado spread over each piece of bun. Add your desired toppings and drizzle each piece of toast with olive oil. Top with freshly cracked black pepper.

Health benefits

Avocado is healthy food for women when eaten in moderation.

The fruit is full of vitamins and beneficial fats that boost your overall health. Avocado is easy to add to salads and sandwiches or to use as a spread on toast instead of butter.

Avocados contain vitamin B6, which is an important vitamin for women. It is safest to get this vitamin via your diet, as supplements are toxic in too high a dose. Eating foods with B6 regularly is important. Lack of this vitamin often leads anemia. The vitamin also keeps the brain functioning optimally.

The calcium in avocados help women maintain strong bones. Eating this fruit is an easy way to add a wide range of vitamins and minerals to your diet.

Pomegranate Lemon and Ginger Juice
Pomegranate Lemon and Ginger Juice Sudeshna Banerjee

Pomegranate Lemon and Ginger Juice

Pomegranate - 150g

Lemon juice - 1tsp

Honey - 1tsp

Grated ginger - 3tsp

Cinnamon - a pinch

Salt - to taste

Ice cubes - 3 to 5

Method

Put all the ingredients together in the blender and crush. Strain the juice. Garnish with pomegranate seeds.

Health benefits

Pomegranate juice acts as a natural aspirin, which keeps the blood from forming clots and maintains your blood pressure.

Cucumber and Mint Juice
Cucumber and Mint Juice Sudeshna Banerjee

Cucumber and Mint Juice

Cucumber - 200g

Mint leaves - 30g

Honey - 1tbsp

Lemon juice - 3tbsp

Cumin seed- ¼tsp

Ice cubes- 4 to 5 cubes

Salt - to taste

Method

Put all the ingredients together in the blender and grind. Strain the juice by adding cold water. Garnish with mint leaves and serve chilled.

Health benefits

Cucumber and lemon are full of vitamin K which makes the juice good for bones and teeth as well as for blood circulation.

Fruits and Nuts Bircher Muesli
Fruits and Nuts Bircher Muesli Sudeshna Banerjee

Fruits and Nuts Bircher Muesli

Ingredients

Rolled or quick oats - 150g

Milk - 300ml

Apple juice - 60ml

Peeled and grated apple - 1

Honey - 2 tbsp

Plain yogurt- 200g

Cinnamon - a pinch

Dried nuts and fruits as per your choice and availability. (Recommended favourites: apricots, figs, raisins and almonds)

Method

Combine oats, milk, apple juice and lemon juice and let sit overnight in the refrigerator.

In the morning add the grated apple, honey (to taste), yogurt, and cinnamon, if desired, and mix well.

Top with your favourite fruits and nuts. For added crunch and tartness, add shredded apples and a splash of fresh lemon juice.

Notes: If you are short on time in the mornings, you can add the grated apple the night before to save a few minutes.

Health benefits

Made with just five simple ingredients, Bircher Muesli makes for a breakfast full of nutrition. Not only is it packed with B-vitamins, iron, potassium, magnesium and calcium (if you use dried figs or dates), but it also contains amino acids and essential fatty acids.