Ingredients
- ½ cup til (sesame seeds), roasted and ground
- 2 cups ragi flour
- 1 cup curd or paneer
- 1 bunch amaranth or methi leaves
- ¼ cup almonds
- 1 tbsp ghee
- Lemon, for the greens
Method
Til chutney podi: roast and grind til with a little salt and red chilli. A tablespoon carries substantial calcium.
Ragi roti: replace one wheat roti a day with ragi. Ragi is among the richest plant calcium sources available in India.
Greens with lemon: cook amaranth or methi briefly and finish with lemon off the heat.
Curd or paneer at one meal, rather than none or a large amount occasionally.
Spread calcium across the day. Absorption is better in smaller amounts than in one large dose.
Calcium alone does not protect bone. Weight-bearing movement and vitamin D are part of the same answer.
Why it works
Nutrition, per serving
| Energy | Protein | Carbohydrate | Fat | Fibre |
|---|---|---|---|---|
| varies | — | — | — | — |
A recipe is a good start, and it is not a plan.Which foods will help you specifically depends on numbers this page cannot see. The check below takes two minutes and asks for nothing.
Take the 2-minute check2-minute check
Why are you so tired?
Four questions. Fatigue nearly always has a findable cause.
How much do you sleep, and how well?
Any hair fall, breathlessness on stairs, or heavy periods?
Do you crash in the afternoon?
Any low mood or difficulty concentrating?
No obvious driver from these answers
If it persists, thyroid, ferritin and vitamin D are the sensible first tests.
There are likely contributors here
Ferritin, thyroid and vitamin D between them explain most persistent fatigue.
Several contributors appear to be present
This is worth testing properly rather than pushing through. All three common causes are treatable.
This check is an indication, not a diagnosis. It does not replace medical advice.
Who this recipe is for
This recipe is used in our plans for the conditions below. Each page sets out the symptoms, the tests worth having and how the condition is treated.
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The lemon at the end is not a garnish. It is what makes the iron usable.
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Whole flaxseed passes through undigested. Ground into a podi, it becomes a daily habit.
See the recipe →Turmeric and black pepper preparation
The pepper is not a garnish. Without it, most of what you drink is not absorbed.
See the recipe →Start with your own numbers.Free assessment, free first consultation, and no figure quoted that we cannot substantiate.
Start my free assessmentThis recipe is general nutrition information. It is not a treatment for any condition and it does not replace advice from your doctor. Never change prescribed medication on the basis of a dietary change.