Dill leaves(Anethum graveolens) also known as Sua or Soa in North India and Shepu in Western states is the annual herb that belongs to Celery family. Dill leaves are primarily grown in Eurasia. In India it is available in abundance in Northern India and is a cultivated crop of cold weather.
Benefits of Dill Leaves to Lactating Mothers
- Dill has ample health benefits for pregnant women and lactating mother for milk production. Dill plant as a whole is rich in nutrition right from its seeds to leaves.
- It is extremely rich in fibre and is a great source of Vitamin A, K, C, riboflavin,minerals and antioxidants. It is highly recommended for lactating women to boost their milk production.Being rich in Vitamin C, it helps in absorbing iron very well.
- Dill in its essential oil form is a good healer and helps pregnant women get relief from their aches and pains.
- Our pituitary gland releases a hormone prolactin which is the primary factor responsible for breast milk supply. Zinc plays a vital role in releasing this hormone. Lack of zinc can reduce the release of prolactin hampering the production of breast milk .Dill being enriched in zinc works wonders on mammary glands and helps in releasing prolactin hence producing more milk. Fresh Dill offers about 0.1 mg of zinc per ounce.
- Since women tend to loose a substantial amount of blood and hence iron, it is important to replenish this iron content back in her body. Dill is extremely rich in Iron and can help in rebuilding the iron stores.
An authentic recipe
While in western countries dill seeds and leaves are used for garnishing and flavour, in India they are used as a major ingredient in variety of recipes across different states in combination with other vegetables and in blend with pulses.Let us look at a simple and authentic Maharashtrian recipe with Dill which goes well for meals along with Indian breads like Roti or Chapati.
Shepu chi Bhaji or Suva ki Sabzi
1 cup of cooked bhaji or sabzi contains:
- Calories: 212
- Carbs: 10g
- Fat: 17g
- Protein: 4g
- Dill Leaves -1 Kg –cleaned and finely chopped
- Yellow Lentils or Moong Dal- 2 tablespoons – washed and soaked for half an hour
- Dry red chilli or green chilli - 1 or 2 as per spice (can avoid this altogether)
- Garlic –4 cloves- peeled and coarsely mashed
- Kokum- 1 or 2 pieces
- Mustard seeds - 1 teaspoon
- Turmeric powder - 1 teaspoon
- Cumin seeds or Jeera - 1 teaspoon
- A pinch of asafoetida
- Roasted Chickpea flour of Besan powder - 2 tablespoons
- Roasted peanut powder - 2 tablespoons
- Goda Masala (A Maharashtrian spice powder easily available at stores) - 1 tablespoon
- Ghee - 1 tablespoon S
- alt as per taste
- Cooking Oil-1 tablespoon and
- Water - 3 cups
Method of Preparation
- In a deep bottom pan, add cooking oil. When hot, add mustard seeds, cumin seeds, asafoetida and turmeric powder.
- Add crushed garlic and fry till brown. Add washed and chopped dill leaves, moong dal and mix well. Add salt, kokum, goda masala and mix well.
- Add 3 cups of water and cover it. Let it cook on sim for about 15-20 minutes till the leaves are completely soft and moong dal is cooked. Add water if needed.
- Tilt the pan a little and check if the water comes to the side. Once water reduces to an extent where it does not flow anymore, add peanut powder and besan and mix well.
- Cover and cook for 1-2 minutes more on sim.
- Make sure the consistency is moist and not too dry.
- Switch off the gas. Top up the preparation with one table spoon of ghee and serve hot with Jowar Roti or chapati.
Consuming Dill along with other nutrition rich food, pregnant mothers can help achieve good amount of milk when they express using breast pump and also avoid weight gain. One must try this recipe, it is sure to tickle your taste buds and your milk glands.
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Also read: Ways To Increase Breastmilk Naturally