Cost-Effective Nutrition

Here we will list recipes and ingredients which are quick and cost-effective.

1. Vegetarian Spinach-Capsicum-Mint Rice Pilaf  [July]

    Main Ingredients:  

  Spinach – 2 cups, finely chopped

  Capsicum (bell pepper) – 1 medium, thinly sliced

  Fresh mint leaves – 1/2 cup, finely chopped

    Pantry Ingredients:   

  Basmati rice – 1 cup (or any long-grain rice)

  Cumin seeds – 1 tsp

  Turmeric powder – 1/4 tsp

  Salt – to taste

  Black pepper – to taste

  Cooking oil or ghee – 1.5 tbsp

  Water – 2 cups (or adjust for rice variety)

  Lemon juice – 1 tsp (for brightness)

    Instructions:  

1.   Rinse and soak rice for 15–20 minutes. Drain before cooking.

2.   Sauté aromatics:  

     Heat oil or ghee in a pan. Add cumin seeds till they splutter.

3.   Cook vegetables:  

     Add capsicum, cook for 2–3 minutes (retain some crunch).

     Add chopped spinach and mint. Cook till spinach wilts and moisture evaporates.

4.   Add spices:  

     Add turmeric, salt, and pepper. Mix well.

5.   Combine with rice:  

     Add drained rice, stir gently to coat it with the masala.

     Add water, bring to a boil. Reduce heat, cover, and cook for 12–15 minutes or until rice is done.

6.   Rest and serve:  

     Let it rest covered for 5 minutes. Fluff with a fork.

     Finish with a squeeze of lemon juice for freshness.

    Serving Suggestions:  

  A small salad with grated carrot and lemon on the side works well.

2. Candy Apple Recipe    

🍎 Ingredients (for 6–8 apples):

  6–8 small to medium   red apples   (Granny Smith or Gala also work)

  2 cups   granulated sugar  

  1/2 cup   light corn syrup  

  3/4 cup   water  

  1/2 tsp   red food coloring   (optional, for that glossy red look)

  Wooden sticks or skewers

  Candy thermometer

  Parchment paper or silicone baking mat

    🧑‍🍳 Instructions:

     1.   Prep the Apples  

  Wash and dry the apples thoroughly (remove wax if store-bought).

  Remove stems and insert sticks firmly into the top center.

  Place on parchment-lined tray.

     2.   Make the Candy Coating  

  In a saucepan, combine sugar, corn syrup, and water.

  Stir over   medium heat   until sugar dissolves.

  Add food coloring and stop stirring.

  Boil the mixture until it reaches   300°F (hard crack stage)   on a candy thermometer.

 ⚠️ Be careful: the mixture is extremely hot.

     3.   Dip the Apples  

  Remove from heat.

  Tilt the pan slightly and dip each apple, rotating to coat evenly.

  Let excess drip off, then place on parchment to harden.

     4.   Cool and Serve  

  Let sit for 30–60 minutes at room temperature until fully hardened.

  Enjoy the same day for best crunch.

    ✅ Tips:

  Use a damp cloth to wipe off any wax from apples for better coating adhesion.

  Don’t stir while boiling – it can crystallize the sugar.

  Add cinnamon flavoring or use different food colors for variations.