GREEN MANGO TIL (SESAME SEEDS) CHUTNEY#Protien Rich Food#Breakfast recipes

In our recipe section today I added one more delicious recipe” Aam til ka chutney”. It goes well with many idli, dosa and other breakfast recipes.In summer season we get mangoes easily that’s why I am adding different recipes which are made from mangoes. Mangoes are filled with antioxidants and fiber.

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Main ingredient of “Aam til ka chutney” is Mango and till (sesame seeds).

Aam til ka chutney is very easy to prepare. This recipe is packed with protein, calcium, fiber and other nutrients’.

{Beauty tips from “Beauty center khar”-  If you have dull skin always massage your face and body with cold pressed til (sesame) oil. It contain high portion of  zinc, fatty acids and Vitamin E, which is very important for anti – aging and glowing skin.}

Sesame oil is the best oil to massage infants. As studies shows Til (sesame seeds) oil improves both growth and post massage sleep in babies.

 Health benefits of Green mango til ka chutney

  • Aam til ka chutney is protein rich food. As we know protein is very essential for body, proteins are important to growth and maintenance of the body.
  • Now the question is how much proteins I need to take every day? Dietitian of Mumbai tells us through an example. Assume that if a person is 30 years old, sedentary lifestyle. He is maintaining ideal body weight 70kg. His height is 172cm. His requirement of proteins is-  1g/kg body weight/every day. For kids – 1.5g/kg bodyweight/everyday.For older – 2g/kg bodyweight/everyday (diabetes patients take limited proteins)
  • Aam till ka chutney is filled with calcium and magnesium. For vitamin D absorption calcium and magnesium is very essential.
  • This recipe is packed with fibers. Fiber helps prevent constipation.
  • Sesame seeds have anti – inflammatory properties which helps a lot in bone health.
  • Aam till ka chutney is also helpful for people taking diabetes treatment.

 

Serving size – 5 person

Preparation time–  10 minutes

Ingredients

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Green Mango – 100gm (1 no)

Green chili – 3 no

Coriander leaves – 10gm

Dry chili – 3 no

Hing (asafetida)-  a pinch

Mustard seed – 5 gm (1 tsp)

Chana dhal – 20gm (4 tsp)

Urad dhal – 10gm (2 tsp)

Turmeric-  a pinch

Till – 50gm

Salt –as per taste

Oil – 5 ml (1 tsp)

Method

1 – Roast sesame seeds till they sizzle and pop up. Roast on a low flame.

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2 – Take a pan add 1 tsp oil add mustard seeds, udhad dhal, chana dhal, dry chilli and hing fry it for 30 seconds/ until done.

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3 – In food processor grind roasted sesame seeds, turmeric., fried masala , green chilli and  green mango .

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3 – Grind it until become smooth paste season with salt fried masala.

 

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Nutritional information of  Aam til ka chutney recipe

Energy kCal –  521.9,

Protein, gm – 18.0,

Carbohydrates, gm – 44.5,

Fat, gm – 30.2,

Dietary Fiber, gm – 17.1,

Vitamin A, mcg – 855.4,

Vitamin B1, mg – 0.7,

Vitamin B2, mg – 0.3,

Vitamin B3, mg – 3.4 ,

Vitamin B6, mg – 0.0,

Vitamin B9 Folic Acid, mcg – 110.9,

Vitamin B12, mcg – 0.0 ,

Vitamin C, mg – 20,

Vitamin D, mcg – 0.0,

Vitamin E, mg – 3.5,

Vitamin K, mg – 31.0,

Calcium, mg – 815.3,

Phosphorus, mg – 459.3,

Iron, mg – 8.8,

Magnesium, mg – 72.6,

Copper, mcg – 1645.6,

Manganese, mg – 1.4,

Molybdenum, mcg – 302.1,

Zinc, mg – 7.2,

Chromium, mcg – 104.5,

Selenium, mcg – 0.0,

Omega 3, mg – 0.0,

Omega 6, mg – 1950.0

 

Post Author: Diet kundali

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