Thursday, 30 November 2017

The Iron Story via Salad Bypass

"First get a  complete CBC ( Complete Blood Count) test ". Dr. Parihar was looking irritated.

"Is that all ??? I am having chest pain, gastritis trouble  has reached new levels and as I have already mentioned about my short breathing problem and dizziness and nausea .." I was also irritated.

"look madam, first get me the result of blood test and then I will prescribe any medicine or further tests." the Dr. raised his hand and turned his head towards another patient who was waiting at the door of doctor's cabin. 

I came out of the clinic and was still not convinced. How a simple CBC test will solve my problems ?? I scratched my head and a few strands of hair get tangled in fingers and reminded me that hair fall is only one of many troubles I am going through. 

"Your eyes are turning white Bhavana... look at your skin, it seems all the glow and color has been drained out. what is wrong ? are you alright ??" somebody in my office, asked me while glaring at my face.

"umm, don't know . just feeling low and maybe there is something wrong with my hemoglobin."


after two days.

"As I was suspecting,  you are severely anemic. Start this iron capsule and vitamin tablets from today and yes add more greens  in your daily diet."  The Dr. wrote the prescription and  then smiled at me.

" don't worry, it is a very common problem with ladies and all these symptoms are due to your low hemoglobin. hemoglobin is low because there is a serious deficiency of iron in your body. So start eating  green veggies, salad, fruits... Daily !!! (he emphasized).

"that's it ?"

"Iron deficiency is a lifestyle related problem. You might love to stuff your stomach with pizza, brownie, pastas but you don't shower the same love for green veggies and fruits. Do you ??" the doctor asked.

"You are absolutely normal and don't need any further tests but treat this iron deficiency seriously.  Eat healthy iron rich food and don't be careless, low hemoglobin is not a very good health situation."

After this short conversation with doctor, I again started scratching my head. what could be that one possible short cut for the Road to Iron Valley.  something that I can eat everyday and yet it should not be Boring !!!, It should be healthy and full of Iron. 

What about fruits ??? or just a bowl of salad ??? raw cabbage !!!  Spinach soup !!!! Methi ka saag !!! Beetroot juice !!!! .... so many ideas were floating in my fertile and intelligent brain. However, my lazy yet a health conscious soul was asking for a wholesome approach for Iron consumption. 

Eureka !!!! I found my that One Unique Recipe ... that wholesome Goodness of Iron in one dish ...a direct route to the Iron Valley was just a few minutes away. 

Here is my secret recipe to fight Iron deficiency with the powerful weapons of Mother Nature : Mix veggie and Fruit Salad

1. One medium size beetroot

2. One tomato medium size

3. Half Apple chopped in cubes one cup

4. A small bowl full of pomegranate seeds (arils)

5. thinly chopped cabbage one cup ( instructions : wash the cabbage properly and place it in warm water for ten minutes then bring it out and allow it to cool down before chopping. warming cabbage is necessary to remove all micro worms)


6. carrot fingers one cup

7. one cup plum pieces

8. half cup sweet corn

9.  broccoli one cup ( boil  the florets of broccoli  in an open deep pan)

10. one cup sliced cucumber 

For Seasoning :


10. black pepper powder as per taste

11.   Salt as per taste

12.  lemon juice two tea spoons

13. roasted cumin powder half tea spoon

14. freshly grated ginger half tea spoon

15. One tea spoon of desi ghee.


How to Prepare :

1. Boil the beetroot in a presure cooker ( it will take approx. 4-5 whistle to become soft).

2.  peel the outer skin of beetroot with your hands and cut it in to halves. make thin semi round slices of it.

3. cut the tomato in long pieces and dry roast them in a shallow pan for a minute. It will give them a flavor and the lycopene will do it's work in more better ways. in the same pan, roast the broccoli and seat corns with a tea spoon of  desi ghee.

4. Put all veggies and fruits (beetroot, pomegranate seeds, plum cubes, sweat corns, apple cubes, carrot fingers, cabbage, broccoli and tomatoes in a large bowl).

5. sprinkle the salt, black pepper powder,  cumin powder, grated ginger  and lemon juice over it.

6. mix all ingredients properly.  keep them in the bowl covered with the lid for five to seven minutes. allow all the juices and flavors to get mix with each other.  you will see that the beetroot juice is giving a rich pink color to all ingredients. 

7.  your iron rich ready to eat salad is all set to work on your exhausted body.

This Salad Bowl  is sufficient for three people

Note : you may replace sweet corn with green beans or any other veggie/fruits. sweet corn are full of natural sugar therefore, it could be a good substitute for satiating the sugar craving. 

I chose this simple and not so fancy dish because salad is one of the those food items that we can eat daily either in lunch, brunch, mid day snack or even for breakfast. It  doesn't need much time or extra efforts to prepare this salad so it is a quick fix meal for working women. The veggies ( broccoli, cabbage and beetroot itself does not have any specific taste, so using the fruits like pomegranate and apple etc, gives it a flavour )

one may say there are too many ingredients in this salad and the quantity is too much for a salad dish, but remember that raw veggies and fruits are full of water and fiber; therefore, they are easy to digest and does not bloat your stomach and keep the digestion intact.

I added this salad in my daily diet for one year and now my hemoglobin is stable and yes no more breathlessness and such troubles.

An extra tip... keep yourself stress free, stay active and add some light exercises in your daily routine. A proper iron rich healthy diet along with healthy habits are the Road to Iron Valley . See you There Soon !!!!  

Here I am posting the pics of salad making process and the final dish as well as :



dry roasted tomatoes

in same pan roast the broccoli and sweet corn with desi ghee
place them in another bowl to let cool

arrange all the ingredients at one place
let's begin the show


start mixing veggies (beetroot and cabbage, broccoli, sweet corn and tomatoes)
mix all fruits and veggies and sprinkle the seasoning ingredients of salt, black pepper, cumin powder, lemon juice and ginger shreds  

cover the bowl and keep it for five to seven minutes

ahh, please ignore my bad drawing and enjoy the salad 

So !! what are you waiting for ?? devour it !!!



This post has been written for the Livogen Iron Chef Contest.






1 comment:

Kavita Rawat said...

बहुत सुन्दर प्रस्तुति
आपको जन्मदिन-सह नववर्ष की हार्दिक मंगलकामनाएं!