The Republic Day, which falls this Sunday, has a lot of significance for we Indians, as it honours January 26, 1950, the date on which the Indian constitution came into effect.

Constitution of India is the supreme law of our country which assures all its citizens of justice, equality, liberty and fraternity. Thanks to the visionaries, the Indian Constitution has showered its citizens with many fundamental rights.

As India heads towards the goal of becoming a developed country, it is very vital that we, being the citizens, must focus on becoming healthier, as individuals, communities and a nation as a whole, to help achieve the same.

Mindful eating comprising a balanced diet with all the essential nutrients is an indispensable part of maintaining optimal physical and mental health.

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With the importance of eating nutritious and tasty food gaining ground and to keep with the theme of Indian Republic Day, we bring two tri-colour recipes to treat your guests.

Zoodles, which resemble noodles, are made from zucchini, a fleshy vegetable. This dish is a great way to enjoy a meal of the widely loved springy noodles, while cutting down on the extra carbs and fats that traditional, flour-based processed noodles contain. Moreover, zucchinis are rich in dietary fibers and proteins, besides containing ample amounts of minerals such as calcium, iron and potassium. Also Check Out: 5 Foods Abundant In Potassium That Are Incredibly Healthy – Infographic

Also, try our Paneer Tikka that comes in three colours. This tangy, spicy tikka will leave your guests asking for more.

Tricolour Zoodles

Tricolour Zoodles


2 medium-sized zucchini

A spiralizer

1 big carrot

1 big avocado

½ cup shredded cheese

1 tbsp olive oil

2 tsp ginger garlic paste

3 tsp pepper

1 tsp chilli powder

Salt, to taste

A sprig of coriander leaves


Remove the peel from zucchinis and using the spiralizer, carve them into thin noodles.

Skin the carrot and avocado and juice them in a blender.

In a wok, heat olive oil and sauté the ginger garlic paste, along with salt, pepper and chilli powder. Set aside this paste.

Boil some water in a vessel and cook the zucchini noodles for 5 minutes separately, with carrot juice, parmesan cheese and avocado juice, to obtain thoroughly cooked zoodles in three colours – orange, white and green.

Mix in the ginger garlic flavouring paste with the tricolour zoodles and serve hot for lunch or dinner.


Zucchinis supply instant energy and carbohydrates, to regulate metabolism. They are also instilled with the goodness of fibers and proteins, for easing digestion and promoting weight loss. The profuse quantities of calcium, magnesium in zucchinis strengthen bones, while potassium normalizes electrolyte balance in the body. Carrots provide vitamin A for enhanced eyesight and avocados abound in antioxidants that assist in eliminating toxins from the body. Also Read: 6 Hidden Health Benefits Of Avocado

Tiranga Paneer Tikka

Tiranga Paneer Tikka


1 medium-sized carrot, cut in circles

1/2 cup paneer, cut into cubes

2 medium capsicums, cut evenly

2 tbsp butter

½ cup yoghurt

1 small lemon

3 tsp chaat masala

2 tsp coriander powder

1 tsp chilli powder

Salt, as required

10 toothpicks


In a bowl, mix the chaat masala, coriander powder, chilli powder, salt in with the yoghurt.

Squeeze the juice of the lemon into this mix.

Marinate the paneer cubes, carrot slices and capsicum pieces in this spiced yoghurt blend for 1 hour, covering the bowl with a lid.

Preheat oven to 180 degrees Celcius.

Grease a baking pan with butter, insert one piece each of the carrot, paneer and capsicum slices in each of the toothpicks and place them a little spaced apart on the pan.

Bake these marinated pieces for 30 minutes and allow it to cool down a bit.

Serve the Tiranga paneer tikka hot, as an appetizer for lunch or dinner.


Paneer is loaded with proteins, to fortify muscles. It is also rich in healthy unsaturated fats, that augment heart health. Carrots apart from enhancing vision, are also super-rich in vitamin K, to maintain blood clotting mechanisms as well as vitamin B6, which helps amplify brain function. Capsicum comprises generous amounts of vitamin C, to boost immunity and vitamin E, which enriches skin texture.