nmfoodsciencenutrition.com

Liver-Loving Palak Paneer (Healthy Spinach & Cottage Cheese Curry)

Serves: 2 | Prep Time: 10 minutes | Cook Time: 20 minutes

This light and creamy Palak Paneer is specially designed to take your health to the next level, high in antioxidants, rich in protein, and fibre.
The combination of iron-rich spinach, calcium-packed paneer, and anti-inflammatory spices like turmeric with black pepper and coriander supports liver health and overall well-being.

Ingredients (Serves 2)

• 200 g spinach (palak), washed and chopped
• 300 g low-fat paneer (cottage cheese), cubed
• 1 medium onion, roughly chopped
• 1 medium tomato or ½ cup tomato purée
• 1 tsp olive oil (instead of ghee or butter)
• 1 tsp cumin seeds
• 2 tsp coriander powder
• ½ tsp Kashmiri red chilli powder (mild, for colour)
• 1 tsp turmeric powder
• ⅓ tsp black pepper (whole or ground)
• ½ tsp salt (use iodised salt, adjust to taste)
• 1 tsp lemon juice (for freshness)
• ¼ cup warm water (as needed for consistency)

Method

1. Blanch Spinach:
   Boil 2 cups of water and add chopped spinach. Blanch for 2 minutes, then transfer immediately into cold water. Drain and set aside.

1. Prepare Masala Base:
   Heat 1 tsp oil or ghee in a pan. Add cumin seeds and let them splutter.
   Add chopped onions and sauté until golden brown.
   Add chopped tomato or purée and cook until soft.

1. Add Spices:
   Stir in turmeric, coriander powder, paprika, black pepper, and salt. Mix well and cook for 1–2 minutes.

1. Blend the Mixture:
   Transfer the sautéed onion–tomato–spice mixture to a blender along with blanched spinach. Blend into a smooth, creamy paste (add a little warm water if needed).

1. Cook the Curry:
   Pour the blended mixture back into the pan. Bring to a gentle simmer for 3–4 minutes.

1. Add Paneer:
   Add paneer cubes and simmer for another 3–4 minutes to absorb the flavour.

1. Finish:
   Turn off the heat and add a dash of lemon juice. Serve warm with roti, brown rice, or wholegrain naan.

Nutrition Profile (Per Serving)

Health Benefits for NAFLD

Supports liver detoxification – Spinach is rich in chlorophyll and antioxidants.
Reduces inflammation – Turmeric and coriander contain liver-protective compounds.
Promotes lean muscle mass – Paneer provides high-quality protein for liver regeneration.
Improves gut health – Fiber and spices aid digestion and fat metabolism.

Focus Keywords

palak paneer recipe, healthy palak paneer, NAFLD diet recipe, liver friendly Indian curry, spinach paneer, low fat paneer recipe, healthy Indian vegetarian dish

Meta Description

Try this liver-friendly Palak Paneer recipe, perfect for NAFLD diets! Made with spinach, low-fat paneer, and olive oil — it’s high in protein, low in fat, and full of antioxidants for liver health.

 Hashtags & Nutrition Tips

Hashtags:
#HealthyIndianFood #PalakPaneer #NAFLDFriendly #LiverHealth #LowFatRecipe #SpinachPower #HighProteinMeal #KiwiNutrition #NMFoodScience

Nutrition Tips:

• Can use low-fat paneer or tofu to reduce saturated fat.
• Pair with brown rice or wholegrain roti for better fiber intake.
• Avoid cream or butter to keep it NAFLD-safe.
• Add a squeeze of lemon juice at the end for extra vitamin C and iron absorption.

Ayurvedic wellness drink Beetroot-Ginger shot beetroot detox juice Beetroot shot recipe caffeine caffeine benefits energy booster drink fat loss fatloss ginger lemon immunity drink health benefits of coffee immunity shot morning routine natural pre-workout shot Non-alcoholic fatty liver disease

• Fibre and Diarrhoea: Should You Eat Fibre When You Have Loose Motions?
• Why Liver Health Matters: Understanding and Managing Non-Alcoholic Fatty Liver Disease (NAFLD)
• Why Liver Health Matters
• High-Protein Yogurt & Weet-Bix Power Bowl – A Smart Start for Everyday Wellness
• High-Protein Chicken & Chickpea Salad – Liver-Friendly Recipe for NAFLD

A chef Turned Into Human nutritionist With a vision to Prevent disease Not Cure

nanishmalhotra15@gmail.com