By Neelima Agrawal
Testing times throw up new opportunities. Locked in and nowhere to go, and the most happening place in the house is the kitchen. The Master Chefs at the Oberoi Hotels & Resorts and Trident Hotels are missing their patrons, and as a good will gesture have shared a treasure trove of recipes for breakfast, Indian meals, Western dishes and the delicious beverages. All recipes are authentic Oberoi dishes, easy to cook and just what the Doctor ordered to boost that immune system. We are going to share each of the segments daily, for easy consumption of content.
Of course, we are washing our hands endlessly, but the Oberoi Hotels & Resorts is asking you to match their standards of cleanliness and hygiene, that are in keeping with World Health Organization guidelines, to mitigate the risks associated with the coronavirus. For your information, don’t head out to Oberoi’s just yet, as most of the staff is working from home and practicing social distancing. Only the essential staff is in residence to take care of the few guests at some of their hotels.
Spinach and Egg baked casserole
Ingredients
- 8 eggs
- 2 tbs coconut oil plus extra for greasing baking dish
- 1 small onion
- 2 cups tightly packed spinach
- 1 clove of garlic, minced salt and pepper to taste
Method
- Preheat oven to 180 Deg C and grease a baking dish with coconut oil.
- Heat coconut oil in a frying pan and add onions. Cook onions until translucent. Add the spinach to the frying pan and cook until wilted, about 2 minutes. Set aside and let cool.
- In a large bowl add the eggs and stir together until combined. Then add the garlic, salt and pepper. Add the coconut oil, onion, and spinach mixture once cooled. If the mixture is too hot it will begin to cook the eggs. Mix all ingredients together thoroughly. Pour the mixture into the baking dish.
- Bake for 25-30 mins, until eggs are cooked in the middle and lightly browned on top. Note: the bake will rise while cooking, this is fine and it will return to normal after taken out of the oven and cooled.
Nutritional benefits:
- Eggs contain zinc and selenium, which are important minerals that help boost the immune system.
- If cholesterol is a problem in the healthy diet, make this dish with egg whites.
- Spinach is rich in vitamin C. It also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
Oatmeal Yoghurt Parfait
Ingredients
- 50g oats
- 110 ml Almond milk
- 30 g powdered sugar
- 10 g cinnamon
- 5 ml vanilla extract
- 50g sliced strawberries/or any other berry
- 50g yogurt
- 1/2 banana, sliced
Method
- Combine all oats, almond milk, sugar, cinnamon and vanilla in a small nonstick pot on the stove. Add 100 ml of water and mix well. Bring to a boil over medium-high heat, and then reduce to a simmer. Cook for about 10 minutes, stirring often, until somewhat thick and creamy. (It will thicken more upon chilling.) Remove from heat and allow to slightly cool. Transfer to a bowl, cover, and refrigerate until chilled, at least 1 1/2 hours
- Stir oatmeal thoroughly until uniform in texture. Spoon half of the oatmeal into a glass, and top with half of the sliced strawberries, yogurt, and banana slices. Repeat with the remaining oatmeal, strawberries,yogurt, and banana.
Benefits:
- OATS – It’s an immune system-booster. The beta-glycan found in oats helps boost our infection-fighting blood cells. Oats also contain selenium and zinc, two important nutrients for warding off infection and helping you stay in fighting shape.
- ALMOND MILK – Almond milk contains vitamins A, D and E, so using it every day would be a great daily boost for your body’s immune system. Even better, it’s also rich in vitamin B and iron which both increase muscle strength and healing.
- STRAWBERY – Strawberries are great for your immune system because they’re a great source of vitamin C and antioxidants. It’s crucial for a lot of enzymes that are part of the immune system.
- BANANA – Rich in potassium and magnesium and as a super source of vitamin B-6, bananas aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism.
- YOGHURT-Yoghurt is known to assist the digestion of lactose, and has a positive effect on the immune system and on vitamin B levels.
Blueberry and Almond Over night Oats.
Oats, Almonds, Cinnamon powder, Orange juice
Ingredients
- 50g oats
- Oats
- Blueberry
- Almond
- Cinnamon powder
- Orange juice
- Green apple/red apple
- Carrot
- Pomegranate
- Honey
- Almond milk
- Chia seeds(optional)
- Basil seeds
- Pumpkin seed
Method
- Grate apple and carrot, Soak all ingredients except pumpkin seeds overnight in milk, Serve and Garnish with roasted pumpkin seeds.
Nutritional Benefits:
- Oats- High in fiber helps to control blood sugar level, good amount of powerful soluble fiber.
- Blueberry- King of anti-oxidants, low calories, good source of vitamin –K.
- Cinnamon- Reduces the risk of heart diseases reduces blood sugar level.
- Honey- help to lower Triglycerides, also help to improve cholesterol.
- Almonds- Good amount of fiber, magnesium and vitamin-
Bajre Ka Meetha Cheela
Millet, Honey, Cardamom powder, raisins, pistachio pancakes
Ingredients
- Millet flour- 250g
- Honey-70g
- Cardamom powder-5g
- Raisins-15g
- Pistachio-15g
- water
Substitute:
Millet flour can be substituted by whole wheat/bran/oats flour/Amaranth seed flour
Method
- Mix everything together and form a thick batter.
- Pour on medium hot seasoned griddle and cook till done, serve hot.
Nutritional Benefits:
- Millet- high amount of fiber contains Vitamin B6, C, E and K.
- Honey- helps to lower Triglycerides, also help to improve cholesterol.
- Cardamom- cancer fighting compounds, helps in digestion has anti-inflammatory effects
- Raisins-Boost iron level, Bone strong, helps in digestion
- Pistachio- lower cholesterol, control blood sugar
Breakfast parfait
Greek yogurt, mix berries, Muesli crunch.
Ingredients
- Greek yogurt/ thick curd
- Honey
- Strawberry
- Blueberry
- Blueberry
- Raspberry
Muesli
Substitute:
A range of berries and citrus fruits
Method
Mix honey and yogurt, Add chopped blueberry, cranberry, raspberry, strawberry, layer with muesli, honey, and yogurt mix. Garnish with Fresh mint sprig.
Nutritional Benefits:
- Blueberry- King of anti-oxidants, low calories, good source of vitamin –K.
- Cinnamon- Reduces the risk of heart diseases reduces blood sugar level.
- Honey- help to lower Triglycerides, also help to improve cholesterol.
- Muesli- Good for heart contains Oat bran, source of phosphorus, boost immunity and protect from cough and cold.
- Cranberry- prevents heart damage, good for diabetics and help in digestion, fights virus and bacteria.
BERRYLICIOUS BOWL
Ingredients
- Strawberry 50gms
Blueberry 50gms - Raspberry 50gms
- Greek Yogurt 70gms
- Banana (chopped) 1no
- Rice cereal 20 gms
- Oats (soaked in milk) 20 gms
- Whipped Cream 30gms
- Almonds 10gms
- Walnuts 10gms
- Honey 20gms
Substitute:
Greek yoghurt with Thick curd Berries – with any available citrus fruits like orange, kiwi, sweet lime
Method
- Mix berries, yogurt, honey, banana whipped cream and cereals together in a bowl.
- Transfer the mixture in a nappy bowl and garnish with some chopped nuts and more berries and drizzle honey on top.
Nutritional Benefits:
- Berries are an extensive source of vitamin C and antioxidants
- Greek yogurt provides calcium and also contains probiotics, which support a healthy bacterial balance in the gut
EGG WHITE OMELET WITH SALMON, SPINACH, FETA & ASPARAGUS
Ingredients
- Egg whites- 3
- Salmon-30 gms
- Spinach-10 gms
- Feta-10 gms
- Asparagus-3 sticks
Substitute:
Salmon with any other oily fish like tuna, mackerel Feta- Thick hung curd
Method
- Beat the egg whites till stiff
- Heat oil on a non-stick pan. Add spinach and salmon and sauté.
- Add beaten egg whites and let cook.
- Sprinkle feta on top.
- Sauté asparagus in oil. Season.
- Serve omelet with asparagus on top.
Nutritional Benefits:
- EGG WHITE-low calorie, high protein
- SPINACH-iron, calcium, magnesium, vitamins
- SALMON-anti-oxidant, omega fatty 3 acids, protein, inflammation
- FETA- calcium, protein, Vit B12
- ASPARAGUS- anti-oxidants, Vit E
