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Dietician Sheela Seharawat

How to eat healthy to combat the current pollution in the environment

Along with oxygen, you are inhaling fine particulate matter (PM2.5). Such exposure has the potential of affecting both lungs and heart. The smaller the particles, the greater are the risk of respiratory and heart problems.

Adding antioxidant rich food in your diet assembles armed forces to fight against the hazardous air quality that penetrates into our body. It is imperative to include vitamin C, vitamin E, beta carotene and Omega -3 fats for a balance diet that combats air pollution.

Menu for Stir fried carrot, broccoli over brown rice with flaxseeds.

Ingredients

1. Two teaspoon of olive oil
2. A cup of fresh dark green broccoli cleaned and chopped into small flowers.
3. A cup of carrot, peeled and chopped
4. A cup of mushroom, cleaned and chopped
5. One tablespoon of collection of herbs and spices like oregano, turmeric, parsley, basil, cloves and ginger.
6. One tablespoon of soy sauce
7. One teaspoon of fish sauce
8. Two teaspoon of flaxseed
9. A cup of brown rice.
10. Salt to taste
11. Chilly as per desire

Method

1. Boil water and immerse brown rice until soft. Drain out extra water.
2. In a large skillet, heat olive oil moderately. Be careful that you don’t burn the oil.
3. Add flowers of broccoli and chopped carrot into the pan.
4. Add chopped mushrooms to the vegetables.
5. Stir fry for 3 minutes
6. Add salt and cover with lid for another two to three minutes.
7. After removing the lid, sprinkle the vegetables with oregano, turmeric, parsley, basil, cloves and ginger. Mix well.
8. For additional flavor add one tablespoon of soy sauce and fish sauce.
9. Mix chilly to the pan.
10. Cover the content for a minute so that the sauce and chilly are absorbed in the vegetables.
11. Lay out the plate with boiled brown rice.
12. Pour the cooked broccoli, carrot and mushroom onto the brown rice.
13. Sprinkle flaxseed over the vegetable for a crunchy zing in every bite.
14. Enjoy your delicious healthy meal that works as a shield from the pollutant air.