Many of us have grown hearing this phrase from our Moms and grandmoms Doodh nahi piyoge to haddiyan kaise majboot hongi {If you don't drink milk how will your bones become stronger }. It is absolutely true. Milk is a great nutrient as far as bone health is concerned.
Milk is a rich source of calcium which is essential mineral for development of healthy bones and teeth { we all know that }. Other most important role of calcium is to maintain optimum blood pressure and muscle contraction. Another important fact to observe here is the presence of vitamin D is essential for absorption of calcium otherwise a considerable part of calcium is wasted and not absorbed by our body.
So the pairing of food to derive optimum healthy combination is a great way to ensure that everything you eat nourish your body maximum possible way.
Though milk in itself is a complete food for good bone health but how many of us really drink enough milk except that one glass that our mother's make sure that we must drink. That's the reason that I try to add skim milk or toned in my everyday recipes where ever I can as both these contain less saturated fats than full cream milk. I used mother dairy toned milk in this recipe.
Broccoli is very good source of vitamin K and Vitamin A and indirectly can help to rectify vitamin D deficiency ( very common these days ) by keeping Vitamin D metabolism in balance. Serving size for optimum health is minimum one cup.
The reason that I love this souffle more is the pairing of these super foods, milk and broccoli make it super healthy and cheese and eggs {another powerhouse of nutrients and taste }. What's not to love and who said you just need salads if you want to eat healthy :-).
Many people think that souffles are bit difficult to make but now with so many gadgets like mixers and hand mixers these are not too difficult to get right in one or two attempts.
Egg whites have a good ability to trap air bubbles so while baking soufflé take advantage of this and your baked goodies will be much fluffier and lighter in texture.
Bring Egg whites to room temperature before using and make sure your bowl and beater are completely dry.
After beating the egg whites fold them into the mixture gently.
A well-risen souffle looks excellent and taste great, for a perfect souffle cap fill the ramekin up to brim and well greased to enable it to slide out of it
Other Recipes that I Cooked with Mother Dairy Milk
Vegetable Pasta in Healthy White Sauce
Healthy Curry : Spicy Paneer and Mushroom Curry in Spinach And Milk Gravy
Blueberry and Banana Smoothie A perfect Healthy Breakfast in Minutes
Healthy Hot Chocolate With Richness of Hazelnuts
Papaya and chocolate parafait
Carrot Kheer
Mini Fritatta
Cauliflower Cheddar Cheese Soup
Sabudana kheer
Healthy Vegetable Bake
Chia Seeds and Chocolate Pudding
Broccoli souffle and few tips for making best souffle everytime
Ingredients
- 1 ½ cups broccoli finely chopped florets
- 1 tablespoon butter
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons all-purpose flour
- 1 ¼ cups milk low-fat
- 1 teaspoon salt
- to taste Black pepper
- ½ cup cheddar cheese grated
- 3 eggs large , separated
- 2 egg whites large
- ¼ teaspoon cream of tarter or tartari as it is called locally
Instructions
- Preheat oven to 375°F. Coat a baking dish with cooking spray and place them on a baking sheet.
- Heat water in a pan and cook broccoli florets for 2 minutes, drain and keep aside.
- Melt butter in a pan over slow-heat. Whisk in flour and cook for 1 minute.
- Add milk, mustard powder and salt and cook keep whisking until thickened .
- Remove from heat and add in cheese and 3 egg yolks until well combined. Keep it aside.
- In a medium bowl take 5 egg whites and cream of tartar and beat with an electric mixer on high speed until soft peaks form.
- Gently fold half of the whipped whites into the milk mixture.
- Gently fold in the remaining egg whites and the reserved broccoli mix.
- Transfer this mixture into prepared baking dish. Bake until puffed, firm to touch and browned. It will be approximately 15-20 minutes
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