Vegetables are classified on nutritional basis into three – Leafy vegetables, Roots and Tubers and other vegetables. Leafy vegetables are the most nutritious because they contain high amounts of carotene, Riboflavin, Folic acid, Calcium and Iron.
They also contain fibre which helps to prevent constipation and reduce the rate of absorption of dietary cholesterol.
Leafy vegetables such as amaranth, drumstick leaves, spinach, methi leaves are locally available and are inexpensive. They can be easily grown at home. They are best to be consumed when they are fresh and can be stored in frige to keep them fresh for a longer duration of time.
They can be used to prepare curry, foogath, chutney or even incorporated in chappathi, rice, dal etc. As small children mostly don’t relish the idea of having leafy vegetables. The addition of green leafy vegetables in your diet gives out lots of health benefits. Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals and help the growth and repair of body tissues. Vitamin E and Vitamin C in leafy vegetables combine to give beautiful skin and healthy hair growth.
Maida: 10 gms
Spinach: 30 gms
Green chilli : minced
Egg: 50 gms
Water : 1 tbsp
Onion: 30 gm
Oil : 1-2 tbsp.
Salt: to taste