Phosphorus rich recipes- Perk those levels up!

  • Preeti Naik

    Bsc Food Science and Quality Control, Msc in Dietetics and Food Service Management

  • Posted On October 15, 2017

Phosphorus is a must have nutrient which along with calcium is the key building block for providing structure and strength to the bones. Though phosphorus is found in a wide variety of foods, chances are your child isn’t eating enough of phosphorus. So how do you fit this in??

FitterFly presents to you phosphorus loaded recipes designed by our child nutritionists to uplift the much needed phosphorus in your child’s body!!

Paneer Kofta Toast

(Makes 2 toast sandwiches)

A simple and a healthy toast sandwich recipe made with stuffing of phosphorus rich paneer, potatoes and other spices made into lovely koftas. You can stuff other veggies to enhance the nutritive value of the koftas. This recipe makes up for an easy brunch or a snack. Can be the best snack option for kids parties as they go very well as finger food snacks!

You will need: 

For koftas:

Paneer, grated-75g

Potato, mashed-1 small

Black pepper-1/4th  tsp

Red chilli powder-1/4th tsp

Garam Masala powder-1/4th tsp

Corn flour-2 tsp

Salt to taste

Almonds,sliced-4

Cashews, coarsely grounded-2

Raisin, dried- 4 nos

Bread slice, multigrain-4

Oil-2 tsp

For chutney:

Coriander leaves-2 tsp

Lemon juice-1/2 tsp

Sugar-1/2 tsp

Coconut, grated- 2 tsp

Garlic paste -1/2tsp

How to make it:

Step 1 :Mix all the ingredients in the bowl except the dry fruits and the bread slice.

Step 2: Take a medium size ball of the mixture and flatten it slightly. Place the cut dry fruits in the center of the mixture ball.

Step 3: Bring the edges towards the center and cover the dry fruits completely. Seal the koftas well, so that they don’t break while frying.

Step 4: Shallow fry the koftas with little oil in a pan till they turn golden brown from both the sides.

Step 5: Make green chutney of coconut, coriander, salt, sugar, lemon juice. Apply chutney on bread slices and place these koftas between them.

Step 6: Place these sandwiches in a preheated toaster or grill. Toast the sandwiches till crisp and golden.

Step 7: Serve hot with green chutney or tomato ketchup.

Nutritive value per sandwich

Energy: 365.8 Kcal

Carbohydrates: 32.28 g

Protein: 10.68 g

Fat: 16.54 g

Phosphorus: 203.46 mg

Soya packed Quesadilla

(Makes 5 quesadillas)

Quesadillas serve to be an apt dish to feed your kids either as a snack during mid-meals or during breakfast. A phosphorus loaded soy quesadilla presents perfect nutrition as well as yummy taste combo to your little one.

With the crunchy sweetness of corn and the tangy flavour of juicy tomatoes, these coriander flavoured quesadillas will be loved by the rest of the family too.  Enjoy these hot right off the tava for best taste and texture!!

You will need: 

For the tortillas:

Jowar flour-1/4th cup

Whole wheat flour-3/4th cup

Salt to taste

Oil-1/4th tsp for kneading

For the Stuffing:

Soya granules cooked and minced-3/4th cup

Corn boiled and coarsely crushed- ½ cup

Cheese-1 tbsp

Tomato, chopped- 1 small

Capsicum, chopped-1 small

Green chillies, chopped-1 tsp

Coriander leaves-2 tbsp

Salt to taste

Cooking oil- 2 tsp

How to make it:

Step 1: Combine all the ingredients for the tortillas in a bowl and knead into a soft dough using enough water. Cover and keep aside for some time.

Step 2: Mix all the stuffing ingredients and divide into 5 equal portions. Divide the dough used for the tortillas into 5 portions as well and roll out each portion into a circle.

Step 3: Spread each portions of the stuffing on half of the roti and fold it over to make a semicircle.

Step 4: Heat a pan and cook each quesadilla , using little oil till golden brown spots appear on both the sides.

Step 5: Serve hot with a chutney of your choice or tomato ketchup.      

Nutritive value per quesadilla

Energy: 184.57 Kcal

Carbohydrates: 15.17 g

Protein: 7.66g

Fat: 4.91 g

Phosphorus: 152.62 mg

Stuffed Rajgira Paratha

(Makes 4 parathas)

Punjabi Aloo Paratha in your meal with amazing phosphorus rich ingredient like rajgira is the trick to healthy cooking in our recipe speciality at Fitterfly!!!! 

You will need: 

Rajgira flour- 1 cup

Potato, mashed - 1 medium

Ginger paste- 1 tsp

Til seeds- 1 tsp

Green chillies paste- 1 tsp

Curd- 1 tbsp

Ghee- 2 tsp

Coriander leaves, chopped- 1 tsp

Salt to taste

How to make it:

Step 1: Mix rajgira flour with salt, ginger paste, til seeds and green chilli paste.

Step 2: Add mashed potato, curd, ghee and chopped coriander leaves. Knead into a semi soft dough using water as required. Cover and set dough aside for half an hour.

Step 3: Divide into four portions. Roll into balls. Dust with little rajgira atta and pat into a circle on a dusted surface.

Step 4: Heat  tawa and cook parathas on both sides using ghee as required.

Step 5: Serve hot with curd. 

Nutritive value per serving

Energy : 321.76 Kcal

Carbohydrates: 39.57 g

Protein: 6.62 g

Fat: 8.29 g

Phosphorus: 238.81 mg

Here was FitterFly Team’s effort to acquaint you with some yummy phosphorus rich recipes…..Now it’s your turn to try these for your children and let them relish these along with boosting their phosphorus….

About Fitterfly:

Fitterfly is a wellness company run by doctors, nutritionists and wellness experts with an aim to empower people with knowledge and tools for good health. Our qualified Nutritionists at Fitterfly provide detailed customized guidance according to your child’s age, health condition, cuisine and personal preferences. To know more download and use ‘Fitterfly’ app from play store or app store or write to us at nutrition@fitterfly.com or just call us at +917045065225

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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.