“Vitamin E Rich foods to cook – Evergreen Indian dishes”

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“Vitamin E Delights: Recipes for Health and Vitality”

(“विटामिन E सम्पन्न व्यंजन: स्वास्थ्य और ऊर्जा के लिए रेसिपीज़”)

Non-Alcoholic Fatty Liver Disease (NAFLD) is a condition where excess fat gets deposited in the liver. This condition occurs without any symptoms in earlier stages and if not taken care it slowly progresses to Non-Alcoholic Steatohepatitis (NASH), Liver Fibrosis, Liver Cirrhosis, and Liver Cancer. Vitamin E plays a crucial role in managing fatty liver disease, particularly non-alcoholic fatty liver disease (NAFLD), due to its potent antioxidant properties. Therefore consumption of rich sources of vitamin E can help in combating NAFLD and its potential complications, especially in high-risk individuals.

नॉन-अल्कोहलिक फैटी लिवर डिजीज (एनएएफएलडी) एक ऐसी स्थिति है जहां लिवर में अतिरिक्त वसा जमा हो जाती है। यह स्थिति शुरुआती चरणों में बिना किसी लक्षण के होती है और धीरे-धीरे लिवर के फाइब्रोसिस चरण तक पहुंच जाती है, जो कि नॉन-अल्कोहलिक स्टीटोहेपेटाइटिस (एनएएसएच), लिवर फाइब्रोसिस, लिवर सिरोसिस और लिवर कैंसर है।

The following are a couple of delicious Vitamin E rich foods to cook in Indian style.

             भारतीय शैली में पकाने के लिए निम्नलिखित कुछ स्वादिष्ट विटामिन ई युक्त खाद्य पदार्थ हैं।

1. Spinach and Paneer (Indian Cottage Cheese) Stir-Fry

 

Ingredients:

• 200 grams paneer, cubed
• 2 cups spinach leaves, chopped
• 1 onion, thinly sliced
• 1 tomato, chopped
• 1 green chili, chopped (optional)
• 1 tablespoon ginger-garlic paste
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• Salt to taste
• 1 tablespoon oil

Instructions:

1. Heat oil in a pan or kadhai over medium heat. Add cumin seeds and let them splutter.
2. Add thinly sliced onion and sauté until golden brown.
3. Add ginger-garlic paste and chopped green chili (if using). Sauté for 1-2 minutes until the raw smell disappears.
4. Add chopped tomatoes and cook until they turn soft and the oil starts to separate.
5. Add turmeric powder, garam masala, and salt. Mix well.
6. Add cubed paneer and chopped spinach leaves. Stir gently to combine everything.
7. Cover and cook for 5-7 minutes, stirring occasionally, until spinach wilts and paneer is heated through.
8. Serve hot with roti or rice.

2. Almond and Vegetable Pulao

 

Ingredients:

• 1 cup basmati rice, soaked for 30 minutes and drained
• 1/4 cup almonds, sliced or slivered
• 1/2 cup mixed vegetables (carrots, peas, beans)
• 1 onion, thinly sliced
• 1 tomato, chopped
• 1 tablespoon ghee or oil
• 1/2 teaspoon cumin seeds
• 2 cups water or vegetable broth
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Heat ghee or oil in a pressure cooker or heavy-bottomed pot over medium heat.
2. Add cumin seeds and let them splutter.
3. Add sliced onion and sauté until translucent.
4. Add chopped tomatoes and cook until they turn mushy.
5. Add mixed vegetables and sauté for 2-3 minutes.
6. Add soaked and drained basmati rice. Stir gently to combine with vegetables.
7. Add water or vegetable broth and salt. Bring to a boil.
8. Cover with a lid and cook on low heat for 10-12 minutes, or as per rice cooker instructions, until rice is cooked and water is absorbed.
9. Meanwhile, dry roast sliced almonds in a separate pan until lightly golden.
10. Once rice is cooked, fluff it gently with a fork. Sprinkle roasted almonds and fresh coriander leaves on top.
11. Serve hot with raita or any side dish of choice.

These recipes not only incorporate Vitamin E-rich ingredients like spinach, almonds, and paneer but also include spices and flavors commonly enjoyed in Indian cuisine. They are nutritious, delightful, and reasonable for a vegan diet.

ये व्यंजन न केवल पालक, बादाम और पनीर जैसे विटामिन ई से भरपूर सामग्री को शामिल करते हैं, बल्कि भारतीय खाना पकाने में आम तौर पर पसंद किए जाने वाले स्वाद और फ्लेवर को भी शामिल करते हैं। ये पौष्टिक, स्वादिष्ट हैं और शाकाहारी आहार के लिए उपयुक्त हैं, जिससे समग्र स्वास्थ्य और लिवर स्वास्थ्य को बढ़ावा मिलता है। 

Check out The Top 7 Richest sources/foods of Vitamin E.