A woman's body is prone to iron & calcium deficiency which lead to serious health hazards later. Iron deficiency, especially after child birth, complicates lot of things. Failing to compensate the low levels may lead to hair fall, brittle nails, fatigue, paleness in skin and much more. Anemic women face trouble in keeping energy levels intact which adversely effects their social, economic status. Why wait for the consequence to take a toll when little changes in food habits can do the job? In association with livogen.in, here is an attempt to create iron rich recipes for women and help fight anemia.
I love having poha for breakfast and keep giving twists to it for interesting recipes. Hereby, presenting tikki or cutlets made with poha, beetroot and potatoes.
Beaten rice or rice flakes, also called poha is a rich source of iron. Every 100 grams of raw rice flakes has 20 milligrams of iron besides a good value of carbs and minerals. Experts suggest that regular consumption of flattened rice can prevent iron deficiency and form hemoglobin that carries oxygen to blood cells. Beetroots are also iron rich and proven extremely beneficial in case of anemia or low hemoglobin..
- Poha- 2 cups
- Potatoes- 3-4
- Beetroot-1 medium size
- Salt to taste
- Green chili- Optional- 1-2
- Black pepper- Half tea spoon
- Coriander powder- 1 teaspoon
- Cooking oil- 3-4 tablespoons
- Soak poha in water for 10 minutes. Drain water. Keep aside. Make sure all water is drained out from poha.
- Boil potatoes. Peel and mash them.
- Peel and grate beetroot. Keep aside.
- In a large bowl mix the mashed potatoes, soaked poha and grated beetroot. Bind them together to make dough. Add salt as per taste. Mix black pepper and coriander powder. Churn the dough well.
- Make little round shapes from the dough, pressing them gently to flatten them.
- In a pan, heat oil and shallow fry the cutlets.
- Flip and fry till the pink tikkis turn brownish on both sides.
Tip: Flame should be kept low to medium. Potatoes give cutlets a binding texture and body. Do not over-boil potatoes. Since beetroot is used raw in the dough, it will give crunchiness to cutlet. You can add onions to the tikkis if you like. I wanted to keep it quick and simple, hence skipped it.
For more iron rich recipes visit http://www.livogen.in/iron-chef