Food and Nutrition Part-2 for 6 to 12 Month babies

1. Include all Dhal/paruppu(thuvaram paruppu,paasi paruppu,kadala paruppu),konda kadalai/Chickpea ,rajma,karuppu ellu/Black till seeds, cauliflower,keerai/Greens , all green vegetables and Colourful vegetables every day, these are sources of protein and iron.

Also, use lots of millets(siru thaaniyam like saamai,guthurai vaali).

2. Use 1 green and 1 orange/red vegetable every day in baby food. Try to include 3 vegetables in a day and 1-2 fruits.

3. Add vitamin c rich foods to absorb iron from food.

Vitamin c rich foods-FRUITS

· Citrus fruits-Orange, lemon, grapefruit

· Kiwi fruit

· Mango

· Papaya

· Pineapple

· Strawberries,blueberry,blackberry,raspberry

· Watermelon

VITAMIN C VEGETABLES :

Broccoli
Cauliflower
Capsicum
Keerai/Greens
Sweet potato and white potato
Tomato

Foods that hinder Iron absorption-So don’t mix iron-rich foods with these

EGGS
CALCIUM RICH FOODS (dairy products-cheese,curd,milk,paneer,tofu)
Almonds/badam, figs
Phytates(Walnuts)

Iron-rich foods

Keerai, Dried fruits and nuts, Millets(siru thaniyam)

Legumes-konda kadalai/Chickpea, rajma,pattani/Peas etc

Spices-manjal/Turmeric,seeragam/ jeera seeds etc

Iron in 100 mg of food

1.Black ellu/sesame seeds-56.7 mg

2.Cauliflower-40 mg

3.Rice poha/aval-20 mg

4.Mulai keerai-18 mg

5.Pudhina-15.6 mg

6.Soya beans-10.4 mg

7.Vella ellu-9.3 mg

8.Pattani-7.05 mg

9.Rajma/kidney beans-5.1 mg

10.Ragi-3.9 mg

11.Rava-1.6 mg

12.Barley-1.6 mg

Comments

Pasala keerai/Palak chapathi/Spinach chapathi

Ingredients: 1.Wheat flour-2 cups. 2.Palak/Pasala keerai-1 cup. 3.Salt-as req. 4.Seerakam/Jeera-1 tbsp. 5.Pepper-1 tbsp. 6.Water-As req. Method: 1.Wash and add palak greens and saute till it shrinks , Grind Paalak leaves in a mixie and make it as a paste. 2.Add Wheat flour,Palak paste,salt,Pepper and tampered jeera(Cumin) in a bowl. 3.Add required water little by little and knead it to a soft dough. 4.Then divide the dough into equal lemon sized balls. 5.Then start rolling it gently to a thin chapathi. 6.Heat a dosa tawa , transfer the chapathi's, drizzle little oil and cook till brown spots appear. 7. Then turn over to other side and cook. 8. Serve hot with your favourite sidedish.

Vallarai Keerai Kootu/Brahmi leaves Chutney /OPOS(one pot-one shot)

Brahmi known as vallarai in Tamil is a medicinal herb which has been used for centuries in Traditional Indian (Ayurveda) Medicine. Vallarai keerai (leaves resemble the shape of the human brain) has amazing medicinal properties and has the power to cure many diseases. You can include it in your diet once in a week in the form of thuvaiyal, sambar or kootu. Today we will see how to make vallarai keerai Kootu following this easy One pot recipe. Ingredients: Vallarai Keerai / Brahmi leaves- 2 cups chopped finely Yellow Split Moong Dal / Pasi paruppu – 1/2 cup Tomatoes – 1 large chopped Garlic – 2 fat cloves Turmeric Powder / Manjal Podi – 1 tsp Salt to taste Onion chopped-1 cup. Red chilly-1 to 2.As per your spice level. For Seasoning: Oil – 1 tsp Mustard Seeds / Kaduku – 1 tsp Cumin Seeds/ Jeerakam – 1/2 tsp Urad dal / Ulundu paruppu – 1 tsp Asafoetida / Hing / Kaya podi – 1/4 tsp Curry Leaves a sprig Method: Add all the ingredients in a Pressure cook...

Milagai Thool

Ingredients: 1.Red Chilly-1/2 kg. 2.Daniya-1kg. 3.Pepper-100g. 4.Cumin seeds/Jeeragam-50g. 5.Turmeric-150g. 6.Split Bengal gram/Kadalaparapu-100g. 7.Toor dhal/Thuvaram parapu-100g. 8.Black gram/Uluntham paruppu-2 tsp9.Fenugreek/Venthayam-2 tsp. 10.Raw rice/Pachai Arisi-4 tsp. Method : 1.Grind all ingredients to powder. 2.This Milagaai thool is mainly for preparing sambar and Kuzhambu varieties.

Riya's Samayal

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