Month: May 2014

A Bowlful of Comfort: Healthy Soups for You
I was out this evening and it suddenly started to pour. That’s how it is in these parts – unpredictable heavy showers are a fact of life. I arrived home all drenched. An hour later, I was sneezing: I’d come down with a bad cold. That’s when mom came up with just what I needed – like moms always do – a bowlful of delicious, warm soup. As the warm, tempting aroma filled my senses, I started feeling better already – at least in my head.

It’s true: soups are the ultimate comfort food – warm, nourishing, and you don’t even have to chew them. What’s more, they can be amazingly healthy! Nutritionists urge us to eat five portions of fruit and vegetables a day, but it can be difficult to hit these targets. A bowl of soup is an excellent way to make sure you are getting at least two of those portions. A mixed vegetable or minestrone soup will also ensure you get a good mix of minerals, nutrients, and phytochemicals – antioxidants found in plants that destroy harmful chemicals in your body. Soups with beans and pasta provide slow-release carbohydrates to give you energy throughout the day. In fact, researchers in Thailand and Japan have now discovered that a certain soup could help prevent cancer! This is the Thai Tom Yum Gung soup – speculated to be a hundred times better at cancer prevention than any other food. If the speculation is true, then a delectable mix of shrimps, coriander, lemon grass, and various chillies may be just about the tastiest way to fight cancer!

However, if you think all kinds of soup are good for you – think again. Cream-based ‘luxury’ soups in restaurants pack in more fat and calories than you might be prepared to bargain for. Besides, store-bought instant soups contain higher-than-recommended levels of sodium – intended to prolong their shelf life. The solution is simple, though. Make your own healthy soup with the goodness of ingredients you choose. Here are a few simple recipes for all you soup enthusiasts to try out.

Chinese Clear Vegetable Soup

This soup utilizes the technique of stir-frying the veggies to ensure minimum lose of nutrients during cooking: it’s health in a bowl.

Ingredients:
- 1 carrot, thinly sliced
- ¾ cup cabbage
- 3 lettuce leaves
- 3 spring onions with greens
- 3 sticks of celery
- 50 g sliced cauliflower
- 2 tbsp oil
- A pinch of baking powder
- A pinch of citric acid
- 2 tsp soy sauce
- Salt to taste
- Chillies in vinegar
- Chilli sauce
Directions:
- Tear the cabbage and lettuce leaves.
- Chop the spring onions with the leaves.
- Cut the celery into pieces about 12 mm in length.
- Heat the oil thoroughly. Add the vegetables, baking powder, and citric acid and cook on a high flame for 3 to 4 minutes.
- Add 5 teacups of boiling water, soya sauce and salt. Boil for 3 to 4 minutes.
- Serve hot with chillies in vinegar and chilli sauce.
Curd Shorba:

This is classic combination of protein-rich ingredients brought together in a delicious Indian-style soup. If you are a fan of creamy soups but want to keep the calorie count in check, this is the soup for you. All you need to do is set the curd the previous day, and you’ll be able to make the soup in a snap.

Ingredients:
- 4 cups fresh low-fat curd
- 1 tsp plain flour
- ¼ tsp turmeric powder
- 2 tbsp. skimmed milk
- 1 tsp. oil
- ½ tsp. cumin seeds
- ¼ cup finely chopped onions
- 2 green chillies, finely chopped
- ½ tsp. grated ginger (optional)
- 2-4 tsp. finely chopped tomatoes
- 1 tbsp. finely chopped cucumber
- 1 tbsp. chopped coriander (for garnishing)
Directions:
- Beat the curd, plain flour, turmeric powder, and milk together.
- Heat the oil in a deep non-stick pan and add the cumin seeds.
- Add the onions, green chillies, and ginger. Sauté for a minute.
- Add the curd mixture and salt. Mix well and boil for a few minutes.
- Add the tomatoes and cucumber, mix well and cook for 1 more minute.
- Serve hot garnished with coriander.
Chunky Chicken Noodle Soup

Hard-core non vegetarian? Here’s a tasty, healthy soup for you. Research suggests that chicken noodle soup may help counter inflammation. Either way, it offers proteins and helps relieve congestion. What’s more: it’s lower on calories and sodium than your canned or packet options.

Ingredients:
- 1 (3-pound) broiler-fryer, cut up and skinned
- 4 cups water
- ¾ teaspoon poultry seasoning
- A pinch of dried thyme
- 3 celery tops
- 2 cups water
- 2 ounces uncooked medium egg noodles
- ½ cup sliced celery
- ½ cup sliced carrot
- ½ cup sliced green onions
- 2 tbsp. minced fresh parsley
- 2 tsp. chicken-flavored bouillon granules
- ¼ tsp. coarsely ground black pepper
- 1 bay leaf
- Additional coarsely ground black pepper (optional)
Directions:
- Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until chicken is tender. Remove chicken from broth, discarding celery and reserving broth.
- Skim fat from broth. Add 2 cups water and next 8 ingredients to broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
- Bone and chop chicken; add to broth mixture. Cook 5 minutes or until thoroughly heated. Discard bay leaf. Ladle soup into bowls, and sprinkle with additional pepper, if desired.
There, you have the recipes. Try these out and create some of your own. Enjoy your bowlful of warmth and health!

I just finished mine.

(Recipe sources: TarlaDalal.com, FitnessMagazine.com)
May 31, 2014
BISQUE:THE WIZARD OF DINING AND BAKING

The simmering sound of the sizzler arriving,oozing with a lingering trail of smoky scent and barbecue sauce ,a platter full of continental goodness reaches you loaded with oven fresh bread with butter melting on it,plenty of crispy sauteed vegetables decorated on its sides,pepper and mushroom dip,delectable potato wings and sitting in the center of it all,the maharaja,a thick,well done boneless chicken steak brimming with the choicest of sauces,crisp on the crust,soft and juicy at the core.This continental beauty can be ordered at the Bisque,DLF phase 2,Gurgaon.ATTENTION !ALL THE SIZZLER LOVERS,inhabitants of NCR ! Board the metro,or take a cab,but this sizzler here is worth going the distance!

I am not exaggerating at the sheer enormity of the serving size of this much loved continental cuisine.Your stomach may indicate that you are full,though the taste is so marvelous that you may just not be able to set your fork and knife down!
Not to forget ,there is a special vegetarian sizzler as well.You might be wondering that what possibly could they serve except cottage cheese to do justice to one’s appetite that is strictly anti meat.Well yes,they do serve a Paneer sizzler,but let me tell you,it is as tempting as the chicken version!A pure cuboid of paneer ,doused with sauces and butter,that threatens to melt right in front of your eyes as you cut off the first slice.And the wonders it does to your palate!I know the amount of butter and sauces mentioned here and served there are not a very healthy picture according to many,though here is its solution,the vegetables served alongside each of the sizzlers form a humongous portion and help cut out on the harmful effects of eating such a loaded meal.They effectively counterbalance the calories by adding up on the roughage.Mind you,they do not “ruin”the taste in any manner whatsoever!Unlike the childhood presumptions of regarding beans,brocoli and cauliflower as spoilers of good taste,they are prepared in such a manner that they accentuate the taste to a great deal.
Bisque also has a considerably good menu comprising of amazing varieties of Pastas and salads,giving you the full liberty to pamper yourself the low carb and calorie way.Their salad bar has every possible topping you may require to make your own salad if you wanted to.Refreshing and filling,these salads are served in really good amount to appease your palate without overdoing the taste of the sauces or the veggies.A must try if you look forward to healthy dining that also satisfies your pangs of hunger.

Coming to the pastas,well,the finnese with which each plate of pasta is prepared,bearing its own unique flavour ,completely justifying its name and origin,is absolutely remarkable.

What is really worth the mention,is its doughnuts.Fresh baked,straight out of the oven,beatific and mouthwatering in appearance and titillating to the taste buds.
The Bisque can accommodate at the most fifteen to twenty people at a time in its diner,not so grand,this humble diner has its own warmth and comfort that is much liked by its customers,the food itself a favorite of all those who have ever eaten at bisque.In its ever increasing band of patrons,a major chunk belongs to those people who take a special interest in the bakery items they prepare.Breads of all kinds,be it low fat low calorie,be it garlic and cheese,the Bisque has a vast variety.You name it and they have it.The mouth watering muffins,the ‘melt in your mouth’ bread rolls,soup sticks,cal zones,cookies and what not !They even have expertise in baking cakes on order!

Heavenly doughnuts that cater to all levels of sweet tooth and flavour preferences,this not so big diner never ceases to amaze with its quick service and variant types of edibles and cuisines it has to offer.Adding to its credibility is their ice cream.Rich ,creamy and loaded with flavour,maintaining a pitch perfect balance between the taste and the sweetness.Their sundaes and brownies are a must order after any meal.Tempting as they are,they possess the undiluted goodness of wholesome taste.Irrespective of its capacity for accommodation,it functions with a capability that is set to take you by surprise.With each visit,it has never escaped my eye,that the taste and the balance of flavours,the way each dish and preparation seems to be juggling so efficiently ,has never changed.Persistent and with an amazing consistency,the Bisque takes you on a savory ride. Adding to the society in their own small way,the Bisque gives away all it’s day’s produce to a stranger’s home.no matter how many loaves of bread go untouched and unsold on its shelves,they happily give it all away,charging absolutely nothing.Two men enter with empty bags and sacks,and move out with whatever is left unsold,thanking the manager,leaving with a smile.
Living up to its promise of quality food and great taste,the Bisque duly fulfills the greater humanitarian goal as well.Without a doubt,the prosperity and business is well deserved,the name upheld by the persistent quality of its food ,products and service.
A Must try if you ever happen to visit Gurgaon!BON APPETITE!

May 31, 2014
Therapeutic Modification of the Normal Diet – Their Uses in Dietary Treatment
1. INTRODUCTION

A therapeutic diet is a meal plan that controls the intake of certain foods. It’s a practice followed in many hospitals as part of the treatment of a medical condition and are normally prescribed by a physician and planned by a dietician. A therapeutic diet is usually a modification of a regular diet. Diets are modified for consistency, nutrition and new methods of making regular dishes.

The normal diet may be modified:
- to provide a change in the constituents of the diet.
- to maintain, restore or correct nutritional status
- to include all nutrients in the diet
- to increase or decrease the energy value of the diet
- to provide foods bland in flavour.
- to modify the intervals of feeding.
1.1 MODIFICATION IN CONSISTENCY

These diets are used in the treatment of gastro intestinal tract. These diets can range from a very low residue diet to a very high fibre diet. Method of feeding is oral.

a. DIETS WITHOUT SOLIDS

(i) Liquid Diets

Liquid diets consist of foods that are liquid at room temperature and are used in:
- Febrile states (acute fever)
- Post operative conditions
b. DIETS WITH SOLIDS

(i) Soft and Low Fibre Diets

Soft diet is between liquid diet and normal diet. Soft diet includes both liquid and solid foods which contain restricted amount of indigestible carbohydrates and no tough connective tissue. The diet can be made soft by cooking, mashing, pureeing the foods used in a diet under normal conditions. One could also use of refined breads, cereals, vegetables and fruits. This diet is soft in texture and bland to taste.

(ii) Low Residue Diets

The diet is made up of foods which can be completely absorbed, leaving little or no residue for faeces formation. This diet is low in its mineral and vitamin content. Such diets need to be supplemented and foods high in fibre should be omitted. Two cups of milk may be permitted on a daily basis. Fruits and vegetables without skins are allowed. Meat should be tender or ground to reduce connective tissue. The diet is usually used in severe diarrhoea, acute diverticulitis, post operations etc.

(iii) High Fibre Diets

Dietary fibre plays a significant role in colonic function. A high-fiber diet includes foods that have a high fiber content. Fiber is essentially the outer crust of fruits, vegetables, and grains that is not broken down by the body. It helps in excretion of body wastes. Its also well known that fiber regulates the cholesterol levels. Oats, beans, peas, and certain fruits and vegetables (oranges, pears, brussels sprouts, and carrots) are rich sources of fiber. Recommended in case of constipation, or high cholesterol. This is a normal diet with fibre increased to 15–20 gms daily.

1.2 MODIFICATION IN NUTRIENTS

Modification or change in the nutrient composition of the diet to increase or decrease the availability of nutrients to suit the body requirements / limitations of a person.

a. High Calorie Diets

This is a normal diet with an increase in the calorie level to 3000 or more. If appetite is poor, small servings of highly reinforced foods are given. The diet may be modified in consistency and flavour, according to specific needs. Excessive amounts of foods that have a low calorific value and fried foods which disturb the appetite should be avoided. These diets are prescribed for
- Weight loss
- Fever
- Hyperthyroidism
- Burns
b. Low Calorie Diet

These diets controls calories, carbohydrates, proteins and fat intake in balanced amount to meet the nutritional needs and control blood sugar and weight. This is a normal diet with energy values reduced to 1500, 1200 or 1000 calories. Protein levels should be at 65 to 100 gms. Supplements of Vitamin A and thiamine are usually required for diets below 1000 calories.

These diets are prescribed for reducing body weight in
- Diabetes Mellitus
- Cardiovascular diseases
- Hypertension
- Gout
- Gall bladder disease
- Preceding surgery.
c. High Protein Diet

These are diets high in plant and animal proteins; used to treat malnutrition or to increase muscle mass. High protein diet of 100 – 125 g per day may be prescribed for a variety of conditions like
- Fever
- Hyper thyroidism
- Burns
- After surgery
- Diarrhoea
- Elderly
- Alcoholics.
d. Low Protein Diet

A low-protein diet is a diet in which people reduce their intake of proteins. Such a diet is often prescribed to people with kidney or liver disorders. Low protein diets are usually prescribed for conditions like
- Hepatic encephalopathy
- Acute and chronic glomerulonephrites
- Nephroslerosis
- Acute and chronic renal failure
- In-born errors of metabolism.
In severe liver disorders, when protein cannot be synthesized, excess ammonia cannot be converted to urea for excretion and the patient develops hepatic coma. In this situation protein levels must be decreased or completely restricted for a few days. Patients with Kidney require low protein diets since the kidney cannot excrete nitrogenous wastes. Diets containing 18 to 22 gms of high biological value protein may be needed for the chronic uremic patients who is not being dialysed. Low protein diets are also prescribed for patients with in-born errors of metabolism that result from lack of enzymes of the urea cycle.

d. Fat Controlled Diet

Fat controlled diets regulate the amount and type of fat allowed. The total calories from fats should give about 30% and 35% of the total calories with 10% from saturated fat and 12 – 14% from poly-unsaturated fats. Even the intake of cholesterol also is reduced from the average daily intake of 600 to 300 mg. Usually fat controlled diets are prescribed for—
- Gall bladder diseases
- Nontropical sprue
- Celiac disease
- Cystic fibrosis
- Atherosclerosis
- Myocardial infarction
- Hyperlipidemisa etc.
e. Low Sodium Diet

The mineral content of the diet may also be modified. Four levels of sodium restriction are used — 250, 500, 1000 and 2400 mgs. The diet excludes excess salty foods and salt in cooking and at the table. This diet is used both to prevent and treat edema. Therefore, it is prescribed for congestive heart failure, hypertension, liver and renal diseases. Then sodium must be added back by means of the diet.

Georgie Rajan
May 31, 2014
Food Myths- The Secret Revealed

Myths surrounding foodstuffs are like UFOs, one can always hear about them but nobody really knows whether there is any truth to them! There is no shortage of food myths floating around on the web. It wouldn’t be wrong to say that behind most food and nutrition myths, there is a kernel of truth. But what is the reality behind these myths? Are they authentic enough for us to believe and follow? Let’s find out the truth behind some of the world famous food myths that have been around for ages.

MYTH 1: Drinking water in between meals is not good

While drinking water has been considered essential, having the life giving elixir while during meals is often said to do more harm than good. This is one myth that has been passed down from generations. The truth, however, is that though drinking water fills you up, it does no damage to your digestive process. Infact, it might even do your system a world of good. So, keep that glass of water nearby and see that you are drinking enough through the day.

MYTH 2: Carbohydrates make you fat.

Contrary to popular belief, there’s nothing inherently fattening about carbohydrates, says Jean Harvey-Berino, from the Department of Nutrition and Food Sciences from the University of Vermont and co-author of The Eating Well Diet (Countryman, 2007). The real reason behind people getting obese is the large volume of calories that they consume on a daily basis and second is lack of exercises.

MYTH 3: Radiation from microwaves makes food unsafe for consumption

The term “Radiation” may bring images of nuclear plants in one’ mind, but in reality, these refer to simple energy waves. The microwaves used to cook foods are weak in nature according to Robert Brackett, who is the director of the National Centre for Food Safety and Technology at the Illinois Institute of Technology. The changes brought about in the food are from the heat generated in the food, not by the microwaves used to heat the foodstuff. However, a check has to kept on the kind of container used for cooking while exposing the food to microwaves.

MYTH 4: The desire to consume particular food items is a sign of nutrient deficiency of nutrients provided by that food

Nope, in reality food cravings happen more or less to satisfy one’s emotional needs. Cravings are the mind’s way of distracting one from an otherwise restricted or boring diet.

MYTH 5: Mini meals help you control your weight better than having large meals

The body metabolism boosts up slightly every time we munch on something to eat. This is a bodily reaction to what we’ve consumed. By having many small meals instead of fewer, larger ones, it’s true that we shift our metabolism upstream and burn a few more calories. But the calorie difference is minimal and does not add up to a large value. Having said that, munching on snacks in between meals, may help some by keeping them from getting hungry often and consuming too many calories.

MYTH 6: Fruit skins are waste

This is by far one of the most ludicrous myth! While fruit peels may not seem appetizing to many, it is in fact known to have a higher concentration of antioxidants than the flesh! However, a word of caution here. To make most fruits appear attractive, they are waxed and polished to give them a rich shiny exterior, thereby making them attractive. To avoid consuming the wax, wash and rinse the fruits well in warm water.

MYTH 7: Eating after 7 pm will make you fat

No it wouldn’t. It is true what health expert’s claim – that it’s healthy to have an early dinner. In other words, it is a part of a healthy lifestyle to have an early dinner. This helps and gives the body time to digest food before you sleep. Experts claim that it’s not when you eat that makes you fat; it is infact what you eat and the amount of calories you consume that makes you fat. Late night snacking might only affect the amount of sleep .

MYTH 8: Having milk immediately after eating fish is bad

According to some people, having milk with a meal comprising of fish as a major ingredient will make you sick and may also cause white spots or discolouration in the skin . however we find no scientific reason, however, backing the above myth. You can very well have fish and milk together without having any kind of adverse effects on health or your skin. To add, as a note of relief, and also a well known fact, there are many mouth watering and healthy recipes around the globe which combine the goodness and taste of fish and milk. So, go ahead, have your favourite two ingredients in a go without worrying about the myth.

MYTH 9: Chocolate causes acne

Whoever passed on this statement is definitely not a chocolate lover!! The myth found its origins in the late 90’s and it became so popular and common that most teenagers and their parents believed it! No conclusive scientific evidence backing this claim has been found though till now. Acne is caused due to irregular oil gland secretions and clogged pores aggravated by oily foods. Different foods may cause acne in different people and for some people that food just had to be chocolate. This does not mean the poor chocolate be blamed entirely for it!! Have your favourite bar; it is known to have more health benefits than you can think of. As for the zits, avoid oily foods, have enough water and cleanse your skin often to get rid of them.

MYTH 10: Having saffron during pregnancy makes your baby fair

Sure!! Saffron or kesar is considered beneficial for pregnant women (when taken in small quantities) owing to its properties. But following a belief that having saffron with milk when you are pregnant, will make your baby fair, is nothing but outrageous. First of all, colour of the skin must never be a matter of such concern. The important matter is that the baby must be healthy. The complexion of a person is in no ways related to how much saffron you consume. True, both milk and saffron are good for health, but it’s not going to make the baby fair as scientifically, the colour of the skin depends entirely on the gene pool of the child and this, is a proven fact!!

Georgie Rajan

May 31, 2014
Probiotics : Teaming Up With Good Microbes

When Homo sapiens came into existence, the food they had, only came from plants. Gradually, people started eating animals. And today, we eat almost everything that is not harmful to us. That includes even the teeny- tiny micro-organisms, that are not even visible to us unless and until we have a good 40X microscope. When we think of these microbes, the first picture that comes to our mind is that of diseases; as they are the prime disease-causing agents in the environment. And if you’re told that having a microbe-rich food is quite beneficial for our digestive system and immunity, you’ll probably think of me as a crazy person. But, this is now scientifically proven. Everybody is not bad, even at the microscopic level. There are some good micro-organisms which, when consumed by us in adequate quantity, are very good for our health. And this is where I introduce a commonly-heard-yet-rarely-understood term- “PROBIOTICS“. Probiotics are foods which have live micro-organisms, mostly bacteria and yeasts, which are very good for our health, specially for lactose-intolerant people and those who are on antibiotic dosage. Our gut harbors millions of good micro-organisms and probiotics replenish them, when their balance gets disturbed. They also boost our immunity as our body teams up with these good microbes.

Fermented foods are a rich source of probiotics, as they are made by the growth of healthy micro-organisms in optimum conditions, like warm and moist environment. Fermented foods should be included in our diet as they are the most natural and healthiest way for consumption of probiotics.

So, on the whole, for people who don’t know which probiotic foods to take, here’s a small list of some of the common ones:

Fermented milk and milk products:

Fermented milk and its products are loaded with lactic acid bacteria, which are also found in yogurt. Live-cultured yogurt is one of the best known probiotic foods available. And because it comes from milk, we get a dose of animal protein ( about 9 grams per 6- ounce serving), and several other nutrients found in dairy foods, like calcium, vitamin B₂, vitamin B₁₂, potassium and magnesium. Other famous fermented milk product brands in India are Yakult and Dannon.

Miso Soup:

Popular in Japanese restaurants, miso is a tofu and vegetable broth soup, that is made by adding a tablespoon of miso to some hot water, which is low in calories and high on probiotics. It is a healthy and delicious break from the normal canned soup.

Sauerkraut:

It is a probiotic dish made from fermented cabbage or other vegetables. It is extremely rich in healthy live cultures and also reduces allergy symptoms. It is also rich in vitamins B, A, E, C. It is generally eaten as a side dish or with a hot dog.

Kefir:

It is a fermented dairy product and similar to yogurt. It is a combination of goat’s milk and fermented kefir grains. It is also rich in anti-oxidants. It is taken as a flavored or plain over healthy granola fruit, or as a smoothie-like drink.

Kombucha Tea:

It a type of fermented dark tea, that has lots of healthy gut bacteria. It increases your energy, enhances your well-being and also helps to lose weight. It can be tried hot or iced .

Tempeh:

Tempeh is a fermented, probiotic rich food made from soy beans, and is a great substitute for meat or tofu. It is a great source of vitamin B_12.It can be sautéed, baked, or eaten crumbled on salads.

Kimchi:

It is an Asian form of pickled sauerkraut, and is an extremely spicy and sour fermented cabbage, typically served as side dishes in Korea. It is a great source of beta-carotene, calcium, iron, and vitamins A, C, B₁ and B₂, besides beneficial bacteria.

Some really popular natural probiotics found in Indian cuisine are :

Dosa:

Dosa is a very famous South Indian dish which requires a perfect combination of rice and black lentils, in the form of a fermented batter. They have a crispy, savory crepe like texture and the sour kick comes from the lactic acid bacteria formed during the fermentation process. They are very easy on your tummy, even when you are feeling under the weather.

Dhokla:

Dhokla is an essential part of the cuisine of Gujarat, India. It is made by mixing lentil flour with buttermilk or yogurt followed by their fermentation overnight. These are then steamed and served chilled. Dhoklas are very famous and healthy snack in India, specially Gujarat.

Idli:

Idli is a South Indian dish and a popular Indian snack, made by steaming the fermented batter of rice and black lentils. They are served with sambhar or as a part of salad, called idli salad.

If you don’t have access to these foods, then the best natural and easily available probiotic is homemade curd or buttermilk, which is a boon for our digestive system. It should be consumed at least once a day. Remember, we have a large biome of microbes in the gut flora and its very important to maintain a respectful relationship with them.

May 31, 2014
Food For Thought : Boosters and Busters

Ever thought about how food can affect how you feel and behave? Think about thanksgiving, that hearty meal that leaves you as sleepy as a dose of valium. Or think about a cup of mocha latte, there’s nothing like a foamy cup containing 2 caffeine saturated drinks, is there? And when you are feeling low, because of frustrating reasons like you run out of cash or you have exams, you don’t reach out for a bowl of spinach, do u ? You just grab a chocolate, because that is what makes you feel good.

Certain foods have mind-altering effects on you, which is why we crave for different foods in different situations or moods of our life. Some foods make us feel content, calm, happy or boosts our spirits, whereas some foods make us aggressive, sad or lazy.

It is still difficult to classify foods which influence your moods. So here is a simple list of foods that may boost or bust your mood, without filling you out.

Edible pick-ups for boosting your mood:

Berries:

Berries like blueberries, purple- berries, are loaded with vitamin -C, which acts as a great stressbuster. These berries also have anthocyanins, which are a type of antioxidants which uplift your mood and memory functions.

Cottage cheese:

Cottage cheese has tryptophan, which is a sleep inducing amino acid, that relaxes entire body and mind and helps to remove restlessness. You can also find tryptophan in soymilk, tofu and lentils.

Chocolate:

When you put a piece of chocolate in your mouth, it melts on your tongue and you can literally feel stress leave you and bliss greet you. Chocolate is a joy stimulant. Cocoa boosts brain serotonin levels, which acts as an anti-depressant. Chocolates also have a neurotransmitter that temporarily blocks feelings of pain and depression. This is why chocolate has been referred to as the new anti anxiety drug. Also, eating dark chocolate reduces stress hormones specially cortisol. When you do indulge in chocolate for busting your stress, make sure you have 1.4 ounces of it.

Protein:

A high quality source of protein- like organic eggs, a piece of Gouda cheese or almonds- can keep your blood sugar levels at bay along with enhanced energy and mood.

Banana:

Banana has vitamin B, specially B₆and magnesium which soothes the nervous system. It also has dopamine, which is a great mood booster, and induces feelings of happiness in the mind.

Coffee:

Coffee affects our general sense of well-being and improves brain health due to release of a chemical substance called BNDF, which also helps in synthesis of neurons( brain cells).

Fish:

Eating fishes like salmon, tuna, sardines, rainbow trout will provide you omega-3-fatty acids, which are very good for our health, and specially, heart. Omega 3 fatty acids alter brain chemicals, which are linked with mood, like serotonin and dopamine, which decrease depression, aggression and give a feeling of happiness.

Saffron:

Saffron is a spice derived from the flower of saffron crocus. It has long been used in the treatment of PMS symptoms, like mood swings and depression. Now saffron has proved to be a potential anti-depressant , by helping to make the feel-good neurotransmitter serotonin available to the brain.

Coconut:

When you are stressed, the smell of coconut may blunt your adrenaline response, by slowing your heart rate. The scent of coconut lowers our blood pressure and enhances alertness and soothes our response to stress.

Just as foods can uplift your mood, they can also bring it down. Eating a lot of spicy foods can make you mad at little things as they heat up your body. Here’s a list of foods that trigger a negative mood.

Mood busting foods to avoid-

Sugar:

Abnormal sugar intake can lead to fluctuations in blood sugar levels, which can cause mood swings. Sugar causes insulin and leptin resistance and impaired signalling. Sugar also suppresses activity of BNDF, which deteriorates brains health by stopping synthesis of neurons. Also, sugar triggers a chain of chemical reactions which promote chronic inflammation.

Gluten:

Gluten is a protein found in grains like wheat, rye etc. and it negatively impacts mood and brain health. It can promote depression and have detrimental effect on our brain.

Processed foods:

Apart from sugar and gluten, food may also have trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners, and synthetic ingredients, which cause irritability and poor mood.The list of potentially mood busting ingredients is a long one.

So basically, the science of food’s effect on mood is based on the changes it can bring to our brain structure(chemically and physiologically), which can lead to altered behavior. To sum up, foods can have immense impact on your brain and body, and having balanced meals with all kinds of nutrients is the best way to support your mental and physical health. But if you are in a bad mood, you should look into your kitchen or fridge for countering it, instead of your medicine box.

May 31, 2014
Sagar Ratna:Redefining South Indian Food

Light as air,crispy and paper thin,the marks of the spiral style of spreading the batter on the hot tava,stuffed with well spiced and flavoured potatoes topped off with coconut seasoning,now that is a Dosa that the Sagar Ratna restaurant in Defence Colony,Delhi, serves you with.We all have seen long queues in front of restaurants and eateries that offer Mughlai,Continental,Italian,Chinese,Thai or simply amazing North Indian food,yet Sagar Ratna restaurant will be the first of its kind to have a really long queue out side its gates for something as simple as sambhar rice,idlis vadas and dosas in a place like Delhi,that has no shortage of absolutely fantastic and flamboyant other cuisines of n number of different origins.The majority being eaters of typical Rajma Chawal and Chhole Bhature seem to be hell bent for getting a seat in this restaurant ,so as to savor the ultra light and simple food straight from the south.Mind you ,when i say that the food is simple i do not imply that it lacks in any manner in taste and flavour.The richness of the food here is the most undeniable facet.
The neatness maintained here is absolutely remarkable.A spic and span place with glistening plates and glasses,polite waiters efficiently taking orders,the air a mix of coconut and incense ,the ambiance has its own tranquil yet lively quality.
With a vast menu that covers an amazing variety of vegetarian south Indian dishes,it becomes a task to select particular dishes that you would order.The types of Uttapam and dosas itself are numerous to such an extent that you may no longer be able to stick to the tag of “monotony” when it comes to South Indian cuisines.Types of rices available,be it lemon rice,coconut rice etc to name a few,also add to the peacock feathers of this restaurant.The vadas though not as varied as the other dishes definitely have a taste and crispiness that is unmatched for.
Coming to the “must order” dishes,the South Indian platter tops the list.Though you can also get your fair share of dosa treat,this platter includes Uttapam that is topped with crispy tomatoes ,onions and capsicums(the toppings can also be changed) in a slightly sour tasting batter as an alternative to dosa,a portion of lemon rice that are set to tingle your tastebuds with their tangy flavour,, topped with mustard seeds and cashew nuts peanuts,the crispy reddish brown vadas,soft spongy idlis,a serving of tangerine and yellow coloured aromatic sambhar,servings of the different varieties of chutneys to accentuate the taste and yes for the people with a major sweet tooth, here comes Payasam ,Suji and badam ka halwa.Not to forget,the absolutely satiating butter milk.

Proceeding with the list of “must order”,opting for any dosa mentioned in the menu does quite the trick.Each type of dosa has its own unique flavour and appeal ,hence it is really a tough call to rank them.One could nevertheless rank them in accordance with the fact that how filling each is.The rava masala dosa is a common favorite .A commendable job of taste enhancement is done by the chutneys here.
The Four feet never ending family dosa is yet another addition to the spectacular menu .Just in case we have a gargantuan pang of hunger,this dosa will do just the trick for you and your family/friends.

The filter coffee is yet another must try.The coffee is perfectly brewed and the aroma is addictive.Guess Cafe Coffee Day and Starbucks have an Indian competitor!
The Halwas and payasam available are amazing treats at the end of any meal.Serving deserts that are the right kind of sweet,maintain a praiseworthy balance of flavours.With each bite you can taste the tinge of saffron and sugar mixing softly over your tongue.
With numerous other branches over the entire city ,Sagar Ratna restaurant in Defence colony is a four star on zomato.The best amongst all its chains of restaurants,it has the most amicable staff ,a quick and neat service,and a lively atmosphere.The simplicity of the food that envelopes within itself the complexity of flavours amalgamated by chefs in the most professional and sophisticated a fashion,makes the food absolutely unmatched for,when it comes to overall dining standards.Redefining South Indian cuisines and the general approach towards them,Sagar Ratna offers a variety of dishes that are clearly a fusion of the west and aspects of our nation as well.Not only this,but they also offer North Indian dishes as an inclusion to the South Indian Thali with their scrumptious puris and rasam,which they efficiently recreate on each plate,the flavours distinct yet likable.

A versatile restaurant,with a flexible approach to its customers,the name and fame of Sagar ratna is well deserved.Ideal for a simple yet classy dine in,or a casual ,relaxed breakfast and lunch,this place definitely steals the show.
A vast ,all encompassing south Indian menu,extremely likable service and atmosphere,versatile,fusion based dishes,perfection in flavour and remarkable balance of spices,now that is the true mark of a good restaurant.So jump in for dosas and idlis galore!Its really worth a try!BON APPETITE!

May 31, 2014
Bring Out the Teapots!
Every time I come home to Assam for the holidays, I notice just how much the Assamese people love their tea. It is that first warm sip in the morning that gets them going for the day – and not without reason. Regarded for thousands of years in the East as a key to good health, happiness, and wisdom, tea has finally caught the attention of researchers in the West, who are discovering the many health benefits of this potent elixir. But before you start chugging, making sure that your “tea” is actually tea. “Tea”, in layman’s language, is the name given to a number of brews. But “real” tea, according to experts, includes only four varieties – green, black, white, and oolong – all derived from Camellia sinensis, a shrub native to China and India. Anything else, like herbal “tea” for instance, is an infusion of a different plant and isn’t technically tea.

Katherine Tallmadge, spokeswoman for the American Dietetic Association, says, “There doesn’t seem to be a downside to tea. I think it’s a great alternative to coffee drinking. First, tea has less caffeine. It’s pretty well established that the compounds in tea – their flavonoids – are good for the heart and may reduce cancer.” Indeed, teas have been studied to be chock full of the powerful antioxidants called flavonoids, the most potent of which (known as ECGC) may help prevent cancer, heart disease, and clogged arteries.

Experts suggest that to maximise the benefits of tea and minimize the calorie and sugar content, it is best to brew your own rather than buy it bottled. Here are a few simple recipes to help you get started on that journey down tea lane.

Green Ginger Tea

Green tea is a wonderful beverage. But if you’re not familiar with a few basic techniques, you can wind up with a tea that’s grassy, bitter, or just too strong. Don’t worry, though – with patience and practice, you’ll perfect your own recipe. Here’s a simple one for you to try out.

Ingredients:

(Makes one cup)
- 1 tsp. (or 5 g) green tea leaves
- Ginger or dry ginger powder
- 1 cup water
Directions:
- Place the green tea leaves and the ginger (or ginger powder) in a tea strainer or sieve.
- Fill a non-reactive pot or pan (glass or stainless steel) with water. Heat it to about 180°F. You can either use a candy thermometer to watch the temperature or simply keep an eye on the water to make sure it doesn’t boil.
- Place the filled tea strainer or sieve into an empty mug or cup.
- Pour the heated water into the mug, over the tea leaves.
- Steep the tea leaves for 2 – 3 minutes but not any longer, or else your tea will become slightly bitter.
- Remove the tea strainer from the mug.
- Let your tea cool down for a few moments and enjoy your perfect cup of green tea.
Lemon Black Tea:

Here’s a blend for those of you who love a lemony flavour. You will notice that unlike the almost overpowering sourness of the commercial lemon teas, this brew has a subtler, more restrained in its lemony taste. But it’s still got the tang!

Ingredients:

(Makes 1 cup)
- 1 tsp. black tea leaves
- ½ tsp. dried lemon peel
- ½ tsp. coriander seed
- 1 cup water
Directions:
- Heat water to about 180°F.
- Add the black tea leaves, dried lemon peel, and coriander seeds.
- Steep for about 10 minutes.
- Strain out your tea; discard residue.
- Let cool for a few moments before serving.
White Tea

Containing up to three times as many antioxidants as green tea, this least-processed tea is arguably the healthiest of all teas. It has a mild and sweet flavor that is velvet-like in smoothness, and has none of the grass-like flavors some green teas can produce. The best white teas come in loose-leaf form. Like green tea, white tea is best brewed with pure water that is very hot, but not boiling. Follow the steps below to make sure your white tea retains all its fine qualities while brewing.

Ingredients:

(Makes 1 cup)
- 2 tsp. white tea leaves
- Pure water
Directions:
- Bring water to a boil and remove from heat.
- Warm your spotlessly clean teacup with hot water. Pour away the water.
- Add the white tea leaves
- Fill the cup with pure water. Cover and steep tea for about 5 minutes. For stronger flavor, steep for a few minutes longer. Re-steep the leaves once or twice to extract all the nutrients.
- Serve as it is, unadulterated. Pouring milk or sugar will drown out the already subtle flavour of the tea.
Traditional Oolong Tea

Preparing Oolong tea correctly is an art. While the ritual can be very detailed and complicated, here is a simplified recipe for your daily cup.

Ingredients:
- Good quality oolong tea from a company you trust
- Water Boiler
- Teapot with a built-in strainer
- Ceramic drinking cups
Directions:
- Bring water to rolling boil, then rinse and warm up the tea set.
- Add oolong tea leaves to the teapot. Tea leaves take approximately 5 percent of space in the teapot.
- Pour rolling boiled water (212°F) into the teapot.
- Use the cover to push away the white floating bubbles.
- Cover the teapot and steep for a couple of minutes. Pour the tea into the cups.
- The last few drops are the richest in flavor. They should be carefully and evenly distributed across all cups.
- This tea is as much enjoyed for its aroma as its taste. Remember to smell before you sip.
Now that you have the recipes down, go brew yourself a cuppa. Sip your way to health!
May 31, 2014
Let’s Make a Healthier Pizza
The Dominos commercials may show shiny, happy people gorging on slices of pizza, but you’re nobody’s fool. You know the ugly truth. The dripping cheese that looks so tempting on your television screen is bad news for your heart and waistline. But if you think that means pizzas are to be absolutely cut out of your diet – no matter how much that saddens your inner pizza-lover – think again. What is it that makes any kind of food healthy or unhealthy? The ingredients, of course! So, depending on what ingredients you favour, your pizza has the potential of being a quintessential junk food or a healthy pie. Here’s how to make a healthier pizza at home:
- Go for a whole-grain crust.
A whole grain crust will ensure that each satisfying slice adds more fibre and protein to your body. Store-bought pre-made whole wheat pizza crusts will make your work child’s play. If you’re passionate about building your pizza from scratch, simply substitute whole wheat flour for the white flour in your recipe.
- Cut back on the cheese.
Cheese not only tastes amazing on your pizza but is also a good source of calcium. But dollops of melted cheese all over the surface of your pizza can pack in more calories and saturated fat than you might be prepared to bargain for. A smart option is to go big on flavour and low on calories by using a light sprinkling of a combination of part-skim mozzarella, sharp provolone, and naturally lower-fat Parmesan.
- Load up on the veggies.
They’re nutritious and low in calories. Some delicious choices include sun-dried tomatoes, onions, broccoli, spinach, olives, spinach, peppers and mushrooms. There really is no rule. Pizza night is a great way to use up all that’s in the fresh zone of the fridge – whatever you’ve got, toss it on.
- Choose your meats smartly.
Processed meats like pepperoni and sausages are high on fat content and have been associated with stomach and colorectal cancers. Does that mean meat-lovers have to lose out? No! Swap processed meat for lean steak, grilled chicken, and shrimp for a protein-rich meal.
- Be sauce-savvy.
Store-bought jarred pizza sauces are usually drowning in sodium and other preservatives. Give them a miss and make your own to instantly improve the health quotient of your recipe. Think fresh tomatoes – that are a good source of lycopene, a powerful carotenoid that is fast earning a reputation for aiding the prevention of various types of cancers. If you are not a fan of red sauce, try pesto. It may be higher on fat content, but most of that is healthy monounsaturated fat from olive oil. Besides, the addition of basil and garlic adds a concentrated punch of cancer-fighting compounds.
- Spice it up.
Need a flavour boost? Think spice rather than grease. Fresh chillies and red pepper flakes are a good match for more subtle flavours like fresh tomatoes and herbs. Chilliis known to relieve pain and aid blood circulation, while red pepper is an excellent source of vitamins A, C, and K.
- Mind your potion-size.
Pizza is one of those foods that folks enjoy with friends and family or while watching a movie in the comfort of your living room. The result? Mindless shoveling of slice after slice way beyond satiation. It is thus worth the while to pay attention to your potion size. Before reaching for that third or fourth slice, ask yourself: do you really it?
- Serve with a salad.
If you have a big appetite or are super hungry, it may be difficult to downsize your meal. So instead of simply eating fewer slices of pizza, team your pizza up with a light salad.

Now that you have the tricks down, here are two simple recipes to help you make your own healthy pizzas.

Pita-Bread Pizza:

This is an easy recipe for a fun, healthy snack.

Ingredients:
- 4-6 whole wheat pita rounds
- 1 cup of pizza sauce
- 1 cup low-fat mozzarella cheese
- toppings of your choice (veggies, lean meats)
Preparation:

Preheat oven to 375 degrees. Spoon pizza sauce over the pita rounds. Top with mozzarella and desired toppings. Place on baking sheet and cook for 7-10 minutes. Serve immediately.

Mediterranean Pizza:

This low fat Mediterranean pizza is nutritious and delicious, and is a great way to use up leftover roast chicken. Add a tossed green salad, and you have your dinner ready.

Ingredients:
- A 10-ounce pre-baked whole wheat pizza crust
- ½ cup tomato sauce, with no added salt
- 1 garlic clove, finely chopped
- 1 cup shredded chicken
- ½ cup sliced olives
- 1 small jar artichoke hearts, drained and chopped
- 1 small jar roasted red peppers, chopped
- ½ tsp. dried oregano
- ½ tsp. dried basil
- 1 cup low-fat mozzarella cheese
Preparation:

Preheat oven to 450 degrees. Spread tomato sauce over the crust. Sprinkle toppings on pizza, finishing with cheese. Bake on a pizza sheet for 10 minutes. Serve hot.

So the next time you invite your friends over for a “healthy” dinner, remember that it can include pizza, no matter how bewildered they may be. Gather up, all you pizza lovers! Let’s pledge to make healthier pizzas!
May 29, 2014
Curry in a Hurry – in less than 30 minutes!

Curry is a dish containing complex combinations of herbs and spices, usually including fresh or dried hot chillies. Curry dishes may contain fish, poultry or meat, either alone or mixed with vegetables. They may also be purely vegetarian.

Curries are great for using any leftover food one may have in the fridge from the night before. They are also quite versatile. Most are really easy to make and cost effective. One can keep it simple or spice it up to suit one’s taste.

Cooking a curry need not take long stressful hours in the kitchen. It can be prepared pretty quick and in an easy manner. Not only are these preparations delicious but they are packed with a good deal of nutrients.

My favourite Curry-in-a-Hurry is the Creamy Egg Curry. It is light, healthy, yummy and leaves me wishing I had cooked a bit more.

A few other ‘Yummy – Tummy – Curry’ are:

Speedy Green Chicken Curry

Time: 15 minutes

Serves: 4

Ingredients: 1 tsp vegetable oil, 1 red onion (cut into half-moon slices), 4 tbsp Thai Green curry paste, 2 x 400g cans light coconut milk, 2 tbsp fish sauce, zest and juice 2 limes, 1 tbsp brined green peppercorn (drained and rinsed), 200g green beans (trimmed and halved), 4 skinless chicken breasts (cut into long strips), handful basil leaves, cooked basmati rice (to serve)

Method: Heat the oil in a medium pan, add the onion and fry for 2 minutes. Tip in the paste and cook for 1 min more. Pour in the coconut milk, fish sauce, lime zest and juice, and peppercorns. Bring to a simmer, then add the beans and chicken. Cook for 5 minutes or until the chicken is cooked through.Just before serving, add the basil leaves. Serve with basmati rice.

Creamy Egg Curry

Time: 25 minutes

Serves: 4

Ingredients: 2 tbsp sunflower oil, 2 onions (thinly sliced), 2 heaped tbsp curry paste, 400g can chopped tomatoes, 8 eggs, 140g frozen peas, 4 tbsp Greek yogurt, rice (to serve), mango chutney (to serve)

Method: Heat the oil in a pan, then fry the onions over a low heat for 10 minutes until golden. Add the curry paste and sizzle for 2 minutes, stirring. Add the tomatoes and 200ml water, season to taste and then bring to the boil. Simmer for 10 minutes until you have a rich sauce.Meanwhile, boil the eggs for 8 minutes, cool in cold water, then peel and halve. 3 Stir the peas and yogurt into the curry and simmer for another 2-3 minutes. Put the eggs into the pan, spoon the curry sauce over and leave for another 2 minutes to heat through. Serve with rice and mango chutney.

15 – minute Prawn Curry

Time: 15 minutes

Serves: 4

Ingredients: 390g can coconut milk, 2 tbsp Thai green curry paste, 2 tsp sugar, small bunch fresh coriander (leaves and stalks), 400g bag frozen tiger prawns (defrosted, cooked, peeled), 100g baby spinach leaves, juice 1 lime, 1 tbsp Thai fish sauce

Method: Open the coconut milk; pour the thin milk into a jug, keeping back any thick coconut cream. Scoop the coconut cream into a blender. Add 2-3 tbsp of the coconut milk plus curry paste, sugar and coriander stalks and blend to a smooth paste. Heat a wok, tip in the paste, stir fry for 1-2 minutes, then pour in the remaining milk from the jug.Bring to a simmer, then add the prawns and spinach. Cook until the prawns are heated through and spinach has wilted. Add lime juice and fish sauce; then spoon into bowls. Scatter over coriander leaves and serve with plain rice or noodles

Squash and Coconut Curry

Time: 25 minutes

Serves: 2

Ingredients: 2 tbsp Madras curry paste, 1 large sqush (chopped into medium size chunks), 1 red pepper (halved, deseeded and roughly chopped into chunks), 400g can reduced-fat coconut milk, small bunch coriander (roughly chopped)

Method: Heat a large frying pan or wok, tip in the curry paste and fry for 1 min. Add the squash and red pepper, then toss well in the paste. Pour in the coconut milk with 200ml water and bring to a simmer. Cook for 15-20 minutes or until the butternut squash is very tender and the sauce has thickened. Season to taste, then serve scattered with chopped coriander and naan bread or rice.

No – fry Thai Curry

Time: 20 minutes

Serves: 2

Ingredients: 2 rounded tbsp Thai green curry paste, 400ml can coconut milk, 2 skinless boneless chicken breast fillets (very thinly sliced), 1 red pepper (seeded and cut into chunks), 3 spring onions (halved lengthways and cut into long pieces), cupful of frozen peas, 2 tbsp chopped fresh coriander or basil (to serve), rice or noodles (to serve)

Method: Make the sauce. Stir the curry paste over the heat in a medium pan for a few seconds, pour in the coconut milk and bring to the boil.Cook the rest. Add the chicken and vegetables, let it all start to bubble again, then turn down the heat and cook very gently for 5 minutes until the chicken is tender but the vegetables still have some texture. Stir in the coriander or basil and serve spooned over rice or noodles.

Recipe and Image Courtesy – bbcgoodfood.com

May 29, 2014