Palak Paneer - Not as healthy as you think!
- 10 Months ago
Palak paneer (Spinach Cottage Cheese Curry), just the name of this dish makes us feel ymmmmm!! Most of us think it is very nutritious as it has both calcium-rich paneer and iron-rich Spinach.
No doubt it's tasty but it is also important for you to know that it's not as nutritious as you think. But what exactly is the fact, let's find out.
Paneer (cottage cheese) is made out of milk thus is a rich source of protein and calcium. While spinach is a green leafy vegetable is a rich source of iron, folic acid, vitamin A, E, K, and omega-3 fatty acids. The calcium present in paneer limits the absorption of iron in spinach when consumed in combination. The absorption of iron in spinach is less than 5%, thus it provides very little iron to the body.
Moreover, spinach has high levels of oxalate (an anti-nutrient compound), which prevents the absorption of calcium into the body and also contributes to very little iron absorption.
FOR SPINACH: It is always advised to blanch or microwave the spinach because boiling can reduce more than half the level of folate in the spinach.
FOR PANEER: Cut into pieces and put them in warm water to make it soft before using it.s
Here are some of the healthy alternate dishes of spinach and paneer separately:
Cottage Cheese (Paneer)
- Paneer with vegetables like green peas, capsicum, mushrooms, etc.
- Paneer rolls or wraps
- Stuffed Paneer parantha /chapati or sandwich
- Grilled paneer tikka
- Spinach sambar
- Spinach soup
- Spinach parantha/ chapati /dosa/ idli
- Mooli Palak (Spinach radish veg)
So, think before cooking a palak paneer curry!