Vitamin C-Rich Meal Plan for Boosting Immunity

Vitamin C, also called ascorbic acid plays a significant role in preventing infections and fighting against foreign microbes by boosting the immune system in our body. It is an important antioxidant that can help reduce inflammation, oxidative stress and prevent diseases such as cancer and cardiovascular issues.

Human body does not store Vitamin C which makes it important to get this nutrient through diet. Fruits and vegetables are the best sources of getting Vitamin C into the body. An average adult requires 75 to 90 milligrams of Vitamin C daily. Eating a variety of raw fruits and vegetables everyday can help you get more Vitamin C as cooking may reduce the vitamin content.

Here is a simple meal plan with breakfast lunch and dinner recipes. The meal plan includes a variety of vegetables and fruits rich in vitamin C such as,

Strawberries –  55mg of vitamin C/100g 

Lychee – 70mg of vitamin C/100g

Potato – 18mg of vitamin C/100g

Broccoli – 90mg of vitamin C/100g

Cauliflower – 45mg of vitamin C/100g

Green Peas – 40mg of vitamin C/100g

Sorrel Leaves – 64mg of vitamin C/100g

Breakfast: Multigrain Poori with Yoghurt Cauliflower and Strawberries

Multigrain Poori

Ingredients

1 cup multigrain wheat flour

Half teaspoon salt

Half cup water

2 tsp semolina

Oil to Deep fry

Recipe

Knead all the ingredients into a firm dough. Rest for 10 minutes. Make the dough into small balls and gently press them into flat poori and deep fry in oil.

Vitamin C Rich Breakfast
Poori with Yogurt cauliflower and Strawberries

Yogurt Cauliflower

Ingredients

1 cup blanched cauliflower florets

Half cup thick yogurt

1 ½ teaspoon salt

2 teaspoon chili powder

¼ teaspoon turmeric powder

½ teaspoon cumin powder

½ teaspoon garam masala

½ teaspoon cumin

1 tablespoon gram flour

½ teaspoon crushed kasuri methi

2 tablespoons oil

Recipe

Mix yoghurt with gram flour chili powder turmeric powder cumin powder garam masala and salt. 

Heat oil in a pan. Add cumin, cauliflower florets and fry for 5 minutes. Pour the yogurt mixture and add water if required for consistency. Cook on medium flame for 15 minutes. Finally add crushed kasuri methi and serve hot with multigrain poori and sliced strawberries.

Lunch: Sorrel Leaves Green Peas Pulao with Chicken Curry and Lychee Juice

Sorrel Leaves Green Peas Pulao

Ingredients

1 cup basmati rice soaked 

A handful of sorrel leaves 

½ cup green peas

1 bay leaf 2 cloves and a cinnamon stick

1 tablespoon ginger garlic paste

1 onion thinly sliced 

3 green chilies slit 

11/2 tsp salt 

2 tsp oil

Recipe

Heat oil in a pressure cooker. Splatter bay leaf, cloves, cinnamon stick and add onions, ginger garlic paste and green chilies. Fry for 2 minutes and add sliced sorrel leaves. Add half cup green peas, salt, rice and required water. Pressure cook for 2 whistles. 

 Vitamin C Rich Lunch
Sorrel leaves Green Peas Pulao with Chicken Curry and Lychee Juice

Chicken Curry

Ingredients

1 cup chicken curry cut with bones

3 onions

2 tomatoes 

8 garlic cloves 

1 inch Ginger

2 teaspoons chili powder

1/2 teaspoon turmeric powder

2 tsp coriander powder 

½ cup coconut grated

1 green cardamom, 2 cloves, 1 inch cinnamon stick 

1 tsp poppy seeds

3 tsp coconut oil 

Recipe

Heat 1 tsp coconut oil in a pan. Fry green cardamom, cloves, cinnamon stick, coconut, poppy seeds, onion, tomatoes, garlic, ginger, chili powder, turmeric powder and coriander powder until the raw smell goes away. It takes about 7-8 minutes. Cool this mixture and grind it into a smooth paste.

Heat 2 tsp coconut oil in a pan. Add in chicken pieces and roast for 2 minutes. Pour in the ground coconut paste and cook the curry for 20 minutes. Gently stir in between and add water as required. This curry is commonly called as “Koli Saaru” in Kannada. It needs to be in a watery consistency and goes well with rice and pulao.

Lychee Juice

Ingredients

1 cup peeled lychees or canned lychees

4 tablespoons sugar

Ice cubes as required

Recipe

Add field lychees sugar and ice cubes in a blender and blend into a smooth juice. Adjust the sweetness according to the tartness of lychees you use.

Dinner: Butter Naan with Dal Makhani and Broccoli Potato Stir Fry

Butter Naan

Ingredients

1 cup plain flour + ½ cup plain flour

1 tsp active yeast

1 tsp sugar

1 tsp salt

½ cup lukewarm milk

Recipe

Add sugar, lukewarm milk and yeast in a bowl. Keep it aside for 10 minutes to activate the yeast. Add in 1 cup flour, salt and knead into a soft dough. Cover and proof the dough for an hour. After an hour, gently punch the dough and add extra flour and knead it. 

Make small balls and flatten the dough into small oval shaped naans. Apply water on one side of the flattened naan and place the wet side on a hot tawa and cook for a minute. Gently flip the tawa and directly fry the naan over the gas flame. Once brown spots appear over the naan, remove from fire and apply butter generously.

Vitamin C Rich Dinner
Butter Naan with Dal Makhani and Broccoli Potato Stir fry

Dal Makhani

Ingredients

1 cup black urad dal

1/4 cup rajma

1 cup tomato puree

½ milk

½ cup fresh cream

2 tsp red chili powder

1 tsp ginger garlic paste

1 ½ tsp salt

50 g butter

Recipe

Soak black urad dal and rajma together for 12 hours and rinse them in the morning. Pressure both the dals together for 8 whistles. You can store cooked dal for 3 days.

Heat butter in a pan. Add in pressure cooked dal and fry for 2 minutes. Add tomato puree, ginger garlic paste, chili powder and salt. Cook this mixture for 15 minutes. Add milk and cream and simmer for 5 minutes. You can skip milk and use 1 cup of fresh cream too.

Broccoli Potato Stir Fry

Ingredients

1 cup broccoli florets

1 cup sliced potatoes

1 onion sliced

1 tomato sliced

1 tsp chili powder

1 tsp salt

1 tsp cumin powder

1 tsp garam masala

3 tsp oil

Recipe

Blanch broccoli in salt water. Drain and shallow fry them in oil. Wash potatoes in water and shallow fry them in oil separately.

Heat oil in a pan/tawa. Add onion, tomato, spice powders, salt and cook for 5 minutes. Add the fried broccoli, potatoes and cook for 15 minutes. Stir them in between for even cooking.

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