CALCIUM POWER HOUSE
DIVYA NAKHYE, VIYA SHAH, SAMREEN MERCHANT, ESHA SHAH, KHUSHVI SHAH (1st place – Cold Cooking Competition on World Osteoporosis Day. Category: Students)
Ingredients:
Lettuce, Capsicum, Onion, Tomatoes, Cucumber, Purple Cabbage, Tofu, Jalapeño, Seasoning.
Directions:
Start by chopping all the vegetables and cut small squares of the tomatoes as well as the tofu.
Gather all the pre measured spices like salt (preferably pink salt), pepper and seasoning.
Further, go on by arranging the big lettuce leaves on the base of the bowl, make sure to leave the ends hanging from the rim of the bowl and use the seasoning to keep them in place.
After the lettuce leaves are in place, start placing the veggies (bigger sized vegetables at the bottom followed by finer chopped ones). Finally, complete the bowl by some seasoning and garnish on the top to give it a complete look!
Benefits:
Lettuce is a source of vitamin K and C which helps strengthen bones. Vitamin C helps support the immune system, is high in antioxidants. Calcium is necessary for the building and maintenance of bones, muscle function, nerve function.
Tofu-Soy is an excellent dietary addition for patients with joint pain. It is rich in omega-3 fatty acids, meaning it may reduce inflammation within the body.
Tomatoes help maintain strong bones. Tomatoes contain a considerable amount of calcium and Vitamin K. Both of these nutrients are essential in strengthening and performing minor repairs on the bones as well as the bone tissue.
Purple cabbage contains several bone-benefiting nutrients, including vitamins C and K, as well as smaller amounts of calcium, manganese, and zinc.
Capsicum is rich in manganese, a mineral that is a cofactor in the formation of bone cartilage and bone collagen and is essential for bone mineralization. The Vitamin K in capsicum also plays a role in strengthening bones and protecting against osteoporosis.
Jalapeños also contain lots of vitamin C and vitamin B6. Vitamin C is an antioxidant that fights free radical damage and keeps your skin healthy and firm, while vitamin B6 is an essential nutrient involved in over 140 bodily reactions.
Onions are rich in highly anti-inflammatory anti-oxidant flavonoids, such as quercetin, that protect us from free-radical damage to bone. They also inhibit the development and differentiation of bone breakdown cells (osteoclasts), which prevents some of the osteoclasts from maturing and starting to break down bone.
PAAN MODAK
PRAJAKTA ROHEKAR, GAURI TIKE, PAVITRA YAMGAR, BHARGAVI POTDAR, PAYAL RAJPUROHIT (2nd place – Cold Cooking Competition on World Osteoporosis Day. Category: Students)
Ingredients: 1 cup desiccated coconut, 3-4 fresh betel leaves, 1 teaspoon fennel seeds, 1 teaspoon pumpkin seeds, 1 tablespoon chopped almonds and pistachios, ¼ teaspoon poppy seeds, ½ tablespoon tutti frutti, 3 tablespoon gulkand, a smidgen of edible limestone, green food colour, ¼th cup milk, sugar as per requirements, ghee for greasing the mould.
Method:
For the stuffing, mix fennel seeds, pumpkin seeds, chopped nuts, tutti frutti, poppy seeds, edible limestone and gulkand, set aside.
In another bowl, add sugar to milk, stirring till the sugar is dissolved, add a drop of green food colouring and mix well. Chop betel leaves, and blend them with the milk mixture.
Add desiccated coconut to the mix and knead it into a dough-like consistency.
Now, grease the modak mould with ghee, line the mould with the green mixture, and stuff the gulkand mixture in, cover the mould with the green mixture.
Now slowly remove the modak from the mould.
Health benefits:
Coconut – It helps maintain bone structure and prevent bone loss due to hormonal changes.
Pumpkin seeds – They a good source of magnesium, which is important for bone formation. High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.
Milk – It is a rich source of calcium which aids in maintaining proper bone mineral density.
Ghee – It is a rich source of vitamin K2 which helps in the absorption of calcium, which is a bone nutrient. Vitamin K2 extracts calcium from the arteries and fortifies bones with it, ultimately leading to stronger bones.
DELISH DIPS
KRITI SHARMA, SHIKHA SHAH, MANUSHI SHAH, HELI SHAH, DHWANI SHAH (3rd place – Cold Cooking Competition on World Osteoporosis Day. Category: Students)
Ingredients:
Paneer dip –
Grated Paneer, Yogurt, Chopped Parsley, Milk, Dried Oregano, Dry red chilly flakes, Salt to taste.
Cucumber dip –
Grated cucumber, Olive oil, Yogurt, Mint leaves.
For serving with dips –
Cracker Biscuits.
CALORIE COUNT
Calories – 100kcal
Carbohydrates-8g
Fat-5g
Saturated fat-3
HOW IS IT GOOD FOR THE BONES?
PANEER – It has a good amount of calcium which is required to maintain good bone and teeth health.
MILK – It is a rich source of calcium so it helps in maintaining proper bone mineral density and thus prevent osteoporosis.
YOGURT – It contains some very important nutrients for bones like protein, potassium, phosphorus, calcium and sometimes Vitamin D.
CUCUMBER – It contains 19.9 milligrams (mg) of calcium. Adults need 1,000–1,200 mg of calcium a day, depending on sex and age. Vitamin K helps improve calcium absorption. Together, these nutrients can contribute to good bone health.
SOOTHING PAYASAM
DR SAYALI ABNAVE, DR PRITI AGNI, DR PRAJAKTA TILAYE, DR SHRADDHA DESHPANDE, DR SWATI NERKAR (1st place – Cold Cooking Competition on World Osteoporosis Day. Category: Faculty)
Ingredients:
2 tablespoons ghee (clarified butter), 12 to 15 cashews, almonds & walnuts, 2 tablespoon raisins, 1 cup semiya (seviyan or vermicelli), 3.5 cups whole milk, 4 tablespoons sugar or add as required, ½ teaspoon cardamom powder or 5 to 6 green cardamoms, crushed in mortar-pestle.
Directions:
In a heavy kadai, add the ghee. Let it melt.
When the ghee melts, add cashews. On a low heat fry the cashews until they become golden.
Remove the golden fried cashews with a slotted spoon and then the raisins.
Fry the raisins on a low heat. The raisins will soon start to swell up. Stir often while frying.
Once the raisins swell, remove them with a slotted spoon.
Set the raisins aside with the fried cashews.
In the same kadai add the broken semiya (seviyan or vermicelli).
Mix well. Keep the flame to a low and begin to roast the semiya, stirring often.
Roast until the semiya becomes golden. Stir often while roasting semiya for even browning.
When the semiya has turned golden, add 3.5 cups milk. Milk can be chilled, warm, hot or at room temperature. For a thin payasam, add 4 cups milk. Do note that on cooling the payasam thickens. So add milk accordingly.
Mix very well.
Keep the heat to a low or medium-low and simmer until the semiya softens. Do stir at intervals so that the milk or semiya does not stick or get burnt at the bottom of the pan or kadai.
Simmer until the vermicelli strands are softened.
Then add sugar. You can add less or more sugar according to your desired sweetness.
Sprinkle the cardamom powder.
Mix very well and simmer on a low flame to medium-low flame for 2 to 3 minutes more. The sugar should dissolve.
Switch off the heat and then add the fried cashews and raisins. You can even keep a few of the fried raisins and cashews as a garnish.
Serve the payasam hot or warm.
Health benefits:
Nuts are among the foods that may help to prevent osteoporosis, as they provide calcium and proteins.
Almonds contain nearly 200 mg of the recommended daily dose of calcium, they also deliver a whole host of nutrients – fiber, manganese, vitamin E, to name a few, that help build a healthy
lifestyle.
Cashew nuts contain calcium, magnesium, iron, zinc and folate. These minerals play an important role in keeping the bones healthy.
Walnuts contain omega 3 fatty acids which can improve bone health. Macronutrients can help increase the amount of calcium in your bones. This can reduce the risk of arthritis and osteoporosis. Walnuts like almonds and cashews are also rich in omega 3 fatty acids. They also contain nutrients like calcium magnesium, vitamin D12, vitamin B6, phosphorus and folate. They help in strengthening the bones.
CALCI PACROON SANDWHICH
DR DIPALI SUVARNA, DR MUGDHA OBEROI, DR POTHIRAJ PITCHAI, DR RIDDHI GORADIA, DR MAYUR REVADKAR (2nd place – Cold Cooking Competition on World Osteoporosis Day. Category: Faculty)
Ingredients :
Brown bread, hung curd, cucumber, tomatoes, sesame seeds, cheese.
Directions:
Take a slice of brown bread.
Spread some hung curd on top of it.
Add the sliced tomatoes, cucumbers, sesame seeds.
Top it off with cheese.
Health benefits:
Hung curd: It is an excellent source of calcium which makes it excellent for bone health.
Cheese: By providing both calcium and proteins it acts as an optimal source of highly bioavailable nutrients for bone health.
Cucumber: They contain Vitamin K, a nutrient that is required for bone formation. Several studies have linked low K levels to osteoporosis and increased fracture risk.
Tomatoes: They contain a good amount of calcium and Vitamin K. These nutrients are pivotal in strengthening and performing minor repairs on bones and bone tissue.
Sesame seeds : They contain copper, magnesium, calcium, healthy omega-3 fats and have high protein content, which can be beneficial for bone health.
THAI RED CURRY
INSIYA HAIDERY, 3 BPTH
Ingredients:
Red Thai curry paste, coconut milk powder, coconut milk tin or tetra pack 1 (for adding thickness), corn flour (to bind the coconut milk), basil leaves (a handful), kafir lime leaves (6 to 8), lemon grass (make into a bundle), boneless chicken diced into small pieces (not too small as they shrink while cooking), baby corn diced, broccoli medium florets, mushroom diced medium zucchini or capsicum (optional).
Method:
Heat oil in a saucepan (the vessel you will make the curry in).
Add the basil leaves. Let them dry for 3 mins and remove them (only to add sweetness).
Then add the Thai curry paste. This depend on your taste. But take a good amount and let it fry in the oil for 5 mins till the oil starts separating.
Add the Coconut milk powder, water, a spoon of corn flour in a saucepan and let it heat.
Add the Coconut milk, chicken, baby corn, broccoli, basil leaves, kafir lime leaves, lemon grass to the curry paste and let it cook. Add the mushrooms a little later because it cooks too fast.
Once the chicken has cooked, add the coconut milk.
Add salt to taste.
Serve with steamed rice.
You can add corn flour to make the curry thick if you want. But it’s better when it’s not thick.
WHITE SAUCE PASTA
ARATI JADHAV, 1 BPTH
For boiling pasta
Ingredients:
Penne pasta 1.5 cups, water, oil 1 tsp, salt to taste.
Method:
Pour water in a stock pot for boiling the pasta, add the raw pasta, oil and a pinch of salt, boil the
pasta for 7-8 minutes or until done.
Drain excess water, cool down to avoid over cooking
Take out of the pasta and drizzle some oil on it, add a pinch of salt & pepper powder, toss well so the pasta gets coated evenly. Keep aside to use later.
For stir fried vegetables
Ingredients:
Oil 1 tbsp, garlic 1 tbsp (chopped), vegetables – broccoli florets ½ cup (blanched),
onions and tomatoes (cut in triangles), bell peppers 1 cup (triangles), corn kernels ½ cup,
salt & pepper to taste, oregano 1 tsp, red chilli flakes 1 tsp.
Method:
Set a pan on high flame, add oil and garlic, sauté it for about 1-2 minutes.
Add the vegetables, salt & pepper to taste, oregano and chilli flakes, sauté it well for 2-3 minutes.
To make the white sauce
Ingredients:
Butter 3 tbsp, Refined flour 3 tbsp, Milk 600-800 ml, Salt & pepper to taste, Boiled pasta, Cheese 30 gm.
Methods:
Set a pan on medium heat, add butter and stir to melt, further, add refined flour, stir and cook
on low flame for 2-3 minutes or until light golden in color, further, slowly & gradually add milk
and whisk continuously, add milk in batches, make sure there are no lumps. Cook the sauce for
2-3 minutes or until it starts to thicken slightly.
Add salt & pepper to taste.
Cook for 1-2 minutes. Further add stir fried vegetables, boiled pasta and cheese, stir and cook for 2-3 minutes and the cheese blends well with the sauce.
Your white sauce pasta is ready to be served!
NACHOS CORN CHAAT
BUSHRA NAGORI, 3 BPTH
Ingredients:
2 tablespoons butter, 1 tablespoon all purpose flour, 1 cup milk, 1 cup grated cheese, 1 pinch black pepper, 1 pinch oregano, 1 pinch chilly flakes, 1 cup boiled corn kernels,1 packet of nachos, salt.
Directions:
Take a pan, add 2 tablespoon butter, heat until it melts, to it add 1 tablespoon of all purpose flour and stir for a minute.
Add 1 cup of milk, cook it until it thickens. Then, add a cup of grated cheese and salt as per taste. Lastly, add the boiled corn kernels and mix them well.
On a baking tray, arrange nachos, add a tea spoon of corn stuffing. Top it with grated cheese, oregano and chilly flakes. Bake until the cheese melts.
Your nachos corn chaat is ready!
Glint 2022 