Spinach or Palak Good & Bad with Super Easy Recepie

Posted by VIDHYA

 Hi Galaxians, 

Welcome to Vidhya Galaxy. 

Are you a daily consumer of Greens ?

Is  Palak/ Spinach smoothie  in your regular diet?

Will you order Palak Panner when ever you visit restaurants?

Then this is the right post to read to get some clarity on Palak..

When I decided to make a video on Palak Recepie  for youtube, I did many researches online to get a clear idea,which unfolded me two Shocks & many Good news about Palak / Spinach. 

GOOD HEALTH BENEFITS of PALAK :
Click for Health kit for loved ones

We all well aware of all goodness of Greens. 
Same way Palak or Spinach has so many health benefits dumped in it .
Palak is Rich in 
  • Iron
  • Potassium 
  • Magnesium 
  • Vitamins A, C, K ,D
  • Folate.
Because  of Rich minerals &nutrients it has following Health benefits  to our body:

  • Prevents us from Anaemia .
  • Controls Blood Sugar Level. 
  • Good for Eye sight.
  • Best immunity booster. 
  • Helps Good cardiovascular health of heart.
  • Rich in fiber ,so helps weight loss. 
  • Controls Blood cholesterol level. 

  • Plays a better role to control Blood pressure .

  • Good for Glowy Skin &strong teeth. 

For  an easy understanding I have given an outline  list of benefits of spinach. Did not gointo  much deeper details.

Due to its abundance goodness this super green should be added to our meals to make it more healthy. 

But ,there burst two Shocks when coming to :

  • Content
  • The way of consumption. 

First Shock:

PLANT OXALATE:


Like Palak is filled with nutrients, it is also Rich in plant oxalate. 

What is the EFFECT of plant OXALATE?

One of the major problems many around the world facing is Kidney stone Formation. 
Roughly 70 percent of this stone is made up of oxalate and calcium. 

KIDNEY STONES:

These stones are pebble like micro stones that form in the layer of kidney walls. 
Some stones a very small enough to pass through urinary tract without any inconvenience. 
But some may be bigger and cause unmanageable pain during urine excretion.

Will Palak/Spinach cause Kidney stone?

Increase in oxalate in Food will lead to such problems in person who already suffer with urinary and kidney problems. 
Such people should consult their  physician before take oxalate Rich food like Palak in their diet. 
As  Spinach is very Rich in oxalate , there is high risk of formation of kidney stones and  urinary oxalate content. So it is best to check with your doctor before deciding to eat Palak dishes. 


ALTERNATIVE SOLUTIONS:

After  doctors consultation the best food list can be arrived.
Some study say we'll cooked Spinach has reduced oxalate content and fit for consumption. Again need doctors opinion for this.
Following are the best alternatives in the place of Palak:
  • Broccoli 
  • Lettuce 
  • Cabbage 
  • Brussels sprouts 
  • Endive 

Second Shock:

Here comes the point of way of consumption of spinach. 
Have seen in restaurants many go for Palak Paneer dish.
Even in family get-togethers, festivals, this popular dish has a place in buffet.

Is Palak Paneer is Nutritious?

The Answer is NO!!  Why?

Paneer is a rich source of Calcium and protein. Spinach is Rich source of iron and other nutrients. 
When both are taken together, the calcium in panner limits the absorption of iron  in Spinach, so we won't get enough iron in Spinach.

On the other hand, Spinach is Rich source of oxalate, that prevents the absorption of Calcium in the paneer.

So finally the delicious dish becomes nutrition less, that doesn't serve our nutrition needs. 

What is the Solution?

A very simple solution is making delicious dishes of Palak by cooking with dhal...Palak dhal recipe,Palak rotis , Palak Rice. 

Here I have given a simple, easy, Palak dhal Recepie. 

PALAK  DHAL/DHAL PALAK RECEPIE:

PALAK LEAVES:

I have Palak newly grown in my Garden. 
So plucked the leave freshly just before cooking. 

INGREDIENTS:
Palak leaves  3  cups.
Toor dhal 1/2cup
Onion small handful or 
Big onions 2nos.
Tomatoes  big 2 nos.
Garlic 7 flakes. 
Oil 2 spoons. 
Mustard.
Jeera
Dry chilli. 
Urid dhal half spoon. 
Turmeric powder.
Sambar powder 1/2spoon(optional)
Asafoetida powder. 
Salt for your taste. 

HOW TO COOK SPINACH RECEPIE:

First pressure cook Toor dhal in Pressure cooker after two wash, for 7 minutes or 3 to 4 whistles. 


Meanwhile wash Palak leaves and cut into medium size. 
Cut onions, tomatoes to small size. 



There are two easy methods. 

In First method :

While the dhal being cooked, 
In a separate heated pan add  oil.
After oil heated add Mustard, Jeera, Urid dhal, chilli,onions, tomatoes, garlic. 
After all fried well add cut Palak leaves,  powders salt,mix well.

By this time dhal is ready. 
Now add the fried  Palak mix to dhal in the same cooker. 
Pressure cook for just 2 whistles.
When pressure down,  open the lid to enjoy the flavour of the Recepie. 

In the Second Method:


After the dhal being cooked and opened the cooker,


add , Palak, tomatoes, onions, garlic, turmeric and sambar powder, salt to the dhal in the same cooker. 



Pressure cook for 2 whistles. 
After pressure down, keep a separate pan on the stove,



after heated add oil.
When oil heated, add Mustard, Jeera, Urid dhal, Asafoetida and fry well. 
When fried well add the aromatic mix to the cooked Palak Dal. 

Let the mix be on the low flame for 3 minutes. 

Check for your taste of salt. 
Tasty Healthy Easy Palak Dhal Recepie is ready  to be served with Rice,Chapathi, Poori. 


Enjoy the nutrients Rich Dish.

Please try ,and share your comments. 
Waiting for your thoughts. 

Thanks for visiting our Galaxy. 

Healthy Living!.

Vidhya , with Love. 






Comments

Post a Comment