Boosting Hemoglobin: Nutrient-Rich Recipes for Better Health

Dal Palak (Vegetarian)

Ingredients (1 serving):

• Moong dal (split green gram): 50 g

• Spinach (finely chopped): 100 g

• Ghee: 1 tsp (5 g)

• Cumin seeds: 1/2 tsp

• Garlic (finely chopped): 2 cloves

• Onion (chopped): 30 g

• Tomato (chopped): 50 g

• Turmeric powder: 1/4 tsp

• Salt: As per taste

• Water: 200 ml

Method:

1. Wash the dal and pressure cook it with water and turmeric until soft.

2. Heat ghee in a pan, add cumin seeds, and let them splutter.

3. Add garlic, onion, and sauté until golden brown.

4. Add tomatoes and cook until soft.

5. Add spinach and sauté for a minute.

6. Mix the cooked dal, add salt, and simmer for 5 minutes.

   
   

   

   
   

Nutritional Information (per serving):

• Calories: 185 kcal

• Carbohydrates: 23 g

• Protein: 9 g

• Fat: 5 g

• Iron: 4 mg

• Vitamin B9 (Folate): 60 mcg

Garden Cress Ladoo (Vegan)

Ingredients (6 small ladoos):

• Garden cress seeds: 15 g (1 tbsp)

• Jaggery: 50 g

• Desiccated coconut: 30 g

• Almond powder: 20 g

• Water: 50 ml

Method:

1. Soak garden cress seeds in water for 30 minutes.

2. Heat a pan and melt jaggery with 1 tbsp water.

3. Add soaked seeds, desiccated coconut, and almond powder. Mix well.

4. Cook for 2–3 minutes until it thickens.

5. Allow it to cool slightly, then shape into small ladoos.

   
   

   

   
   

Nutritional Information (per ladoo):

• Calories: 80 kcal

• Carbohydrates: 10 g

• Protein: 2 g

• Fat: 4 g

• Iron: 2 mg

• Vitamin B9 (Folate): 20 mcg

Chicken Liver Stir Fry (Non-Vegetarian)

Ingredients (1 serving):

• Chicken liver: 100 g

• Onion (sliced): 50 g

• Garlic (chopped): 2 cloves

• Ginger (chopped): 1 tsp

• Turmeric powder: 1/4 tsp

• Black pepper powder: 1/2 tsp

• Olive oil: 1 tbsp (10 g)

• Salt: As per taste

• Lemon juice: 1 tsp

• Fresh coriander: For garnish

Method:

1. Clean and cut chicken liver into small pieces.

2. Heat olive oil in a pan and sauté garlic and ginger.

3. Add onions and cook until golden brown.

4. Add chicken liver, turmeric, black pepper, some vegetables as per your convenience, and salt Stir well.

5. Cover and cook for 8–10 minutes until liver is tender.

6. Add lemon juice and garnish with coriander.

   
   

   

   
   

Nutritional Information (per serving):

• Calories: 220 kcal

• Carbohydrates: 5 g

• Protein: 24 g

• Fat: 12 g

• Iron: 10 mg

• Vitamin B12: 18 mcg

• Vitamin B9 (Folate): 50 mcg