SPINACH TOFU CURRY FOR STRONGER BONES, HIGH ENERGY AND BODY REPAIR

Recipe Options/ Recommended Daily Intake (RDI)Copper
%RDI
Vitamin B9
% RDI
Vitamin B12
% RDI
Manganese
%RDI
Spinach Curry35%66%0%73%
Spinach Paneer (Indian cottage cheese) Curry39%68%20%74%
Spinach Tofu Curry77%73%0%144%
Both Spinach combinations give 40-50% of daily requirement of Vit B2, Iron, Magnesium and 25-30% of daly requirement of Potassium, Selenium, Zinc, Vit B6, Vit E.
  • Spinach is a great source of Copper. Consuming it with Tofu can provide 77% of daily requirement. Copper helps to absorb Iron, and together they form Red blood cells which carry oxygen in the body and provide energy.
  • Spinach is high in Vitamin B9 and B12 which supports tissue formation in the body and further helps to form red blood cells to provide energy and heal faster.
  • Paneer (Indian cottage cheese) is high in Vitamin B12, which is useful in keeping blood cells healthy and forming our DNA. This vitamin is largely deficient in vegans and vegetarians.
  • Spinach Tofu combination meets Manganese requirement of the day. This mineral is necessary for bone health.
  • Recipe:
  • Lightly steam one bunch of spinach and keep the spinach water. Grind it with 2 garlic pods, 1 small ginger piece, green chilli (optional). Sauté 1 medium chopped onions in 2 tbsp oil/ butter/ ghee). Add spinach purée. Cook briefly for 2 min. Add 300g tofu or Indian cottage cheese/ paneer cubes. Add salt and Indian garam masala (or replace with black pepper). Cook for 2 minutes and switch off gas. Cover the pan and leave for a short while for paneer/ tofu to absorb the essence of the gravy. Can also garnish with additional spice of burnt garlic in oil/butter/ghee on top. Serve with rice or chapati/ fat bread. If this is left over, you can mix in dough of bread or chapati the next day.

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