Month: May 2014

Drink Light, Drink Right
When the summer sun is up with a vengeance, there’s nothing like a cool, delicious drink to refresh you. But beware. Every time you reach for your favourite juice/soda/latte/shake, you may be ingesting more calories than you might be prepared to bargain for. So what do you do then? Would you put your weight loss plans on hold and gulp down a sugary drink and a guilty conscious? Or would you simply sigh and pass on that glass of sweet, chilled delight? Thankfully, there’s a way out of the dilemma. A little creativity can take you a long way. Put some thought into your ingredients, play around, and before you know it, you’ll have a healthy summer drink you can sip on with a smile.

Here’s a list to help you get started:
- Iced Tea: Give the sweetened iced tea that comes in cans and bottles a miss. Brew your own instead. Steep your favourite herbal tea and chill it. Once chilled to perfection, add mint, lemon, and honey, for an additional jolt of refreshing taste.
- Flavours and colours: Avoid all artificial/nature-identical flavouring substances and chemical colours. They contain added sugar and the chemicals present may pose a threat to your well-being. Add real fruits, such as oranges, lemons and limes, or even berries to your water for a more honest, healthier taste. If you like a pretty hue in your glass, try using 100% fruit puree.
- Fizzy drinks: Each can of your favourite soda not only contains high levels of sugar, but can also potentially dehydrate you. Add a hint of mint or ginger to sparkling water to create a healthier substitute.
- Added sugars: Added sugar means empty calories. Avoid adding sugar to your drinks. Use natural sweeteners such as honey or maple syrup instead.
- Cream or milk based beverages: These are loaded with fat, and often, lots of sugar. If you feel like something creamy, try making a smoothie or latte using almond milk or rice milk.
Here are a few simple recipes to help you make better-for-you beverages in a snap:

Fresh Ginger Beer

With a flavor similar to ginger ale, this ginger beer is a fizzy, non-alcoholic mixture of sparkling water, lime juice and fresh ginger. Ginger has been used as a home remedy for years to combat stomach aches and morning sickness. Studies also suggest that ginger may help reduce knee pain in people with osteoarthritis.

Requirements:

(Makes 8 servings)
- 2 cups cold water
- 1 cup fresh lime juice
- 4 teaspoons ground fresh ginger
- 1 ½ tbsp. honey
- 3 cups sparkling water
- Lime slices (optional)
Preparation:

Combine water, juice, and ginger in a blender; process until blended. Line a strainer with cheesecloth. Strain mixture over a pitcher; discard solids. Add honey to pitcher; stir until well mixed. Add sparkling water just before serving. Serve over ice. Garnish with lime slices, if desired.

Citrus Tea Punch

Tea itself offers significant health benefits because of its antioxidant compounds, but you can double the antioxidant benefits by stirring in some orange juice.

Requirements:

(Makes 12 servings)
- 6 cups water, divided
- 2 tbsp. honey
- 3 whole cloves
- 2 family-sized tea bags
- A 3-inch cinnamon stick
- 1 cup orange juice
- 1 cup fresh lime juice, undiluted
- Ice
- Lemon slices (optional)
Preparation:

Combine 4 cups of water with honey in a heavy saucepan; bring to a boil. Remove from heat. Add cloves, tea, and cinnamon; steep for 5 minutes. Strain mixture through a sieve into a pitcher; discard the solids. Add the orance juice, lime juice, and the 2 remaining cups of water. Stir well. Chill. Serve over ice, and garnish with lemon slices, if desired.

Strawberry Aqua Fresca

Spanish for “fresh water”, Agua fresca is a refreshing, fruit-infused drink that is served throughout Mexico. Drinking a fruity water-based drink is a great way to stay hydrated in the summer while getting some extra vitamins and flavours.

Requirements:

(Makes 8 servings)
- 4 cups water
- 1 ½ tbsp. honey
- 6 cups hulled strawberries
- ¼ cup fresh lime juice (about 2 limes)
Preparation:

Place strawberries in a blender and process until smooth. Add water, honey, and juice to the strawberry puree. Stir well.

Watermelon Cooler

Watermelon is a top source of lycopene, a compound that has been suggested to reduce the risk of prostate cancer. Enjoy a glassful of health! And what’s more? It tastes amazing!

Requirements:

(Makes 6 servings)
- 8 cups chopped seedless watermelon
- 1 cup fresh lime juice
- 1/2 cup sugar
- 1/2 cup water
- Dash of salt
Preparation:

Place half of watermelon in a blender; process until smooth. Strain watermelon through a sieve into a pitcher; discard solids. Repeat procedure with the remaining watermelon. Stir in lime juice, sugar, 1/2 cup water, and dash of salt. Serve over ice.

Spicy Mango-Orange Slush

Kick up the flavor of this fruity frozen drink with a sprinkle of ground red pepper and a splash of lime juice. It’s healthy, too. Orange is an excellent anti-oxidant, while mangoes are a good source of fibre and contain enzymes that help with digestion.

Requirements:

(Makes 2 servings)
- 2 cups cubed peeled ripe mango, frozen
- 1 cup fresh orange juice
- ½ cup sparkling water, chilled
- 1 tsp. grated lime rind
- 2 tbsp. fresh lime juice
- A pinch of ground red pepper
Preparation:

Place all the ingredients in a blender; process until smooth. Serve chilled.

Now that you know the tricks, drink your way to refreshing health this summer!
May 26, 2014
Festa Italiana: How to Eat Healthy at an Italian Restaurant

On days that you don’t feel like cooking, what do you do? For many of you, the likely answer is order a pizza. It’s true. The urban Indian audience has been fast developing a taste for Italian food. And it’s not just the promptly delivered, hassle-free pizzas that we go for either. For many of us today, bruschetta, pasta, and lasagna are standard choices when eating out. But what are the implications of an appetite for cheesy pizza, creamy pasta, and gooey lasagna for your heart and waistline? Obviously, adverse. So does that mean you have to give up on your favourite Italian restaurant in favour of your health? Or would you continue your liaison with Italian food, albeit with a guilty conscious? Thankfully, there’s an effective middle path. The two major variables in Italian food are pasta and sauce, and both have the power to steer you towards obesity and heart disease. That’s the bad news. The good news, though, is that they don’t have to. There are ways to make your experience of dining at an Italian restaurant easier on your conscience and your midsection.

Good things first, authentic Italian is arguably one of the healthiest cuisines in the world. What accounts for this win? The answer is its star ingredients: tomatoes, olive oil, garlic, oregano, parsley, and basil. Studies have shown that lycopene, which is found in tomatoes, may help prevent breast cancer. One of the best ways to get cancer-fighting lycopene into your system is by consuming cooked tomato products: half a cup of tomato sauce has more than 20 milligrams. Plus, garlic, and traditional Italian herbs and spices like oregano, parsley, and basil are great sources of vitamins A and C. Olive oil is known to help lower cholesterol, fight heart disease, and burn belly fat.

Notice how melted cheese isn’t on that list of power Italian staples? Italians typically use Parmesan or other hard cheeses instead, grated in small amounts for a big flavour boost. It’s the Americanised versions of Italian dishes that typically tend to be loaded with fat and calories. And it is here that you have to be careful. Here are a few guidelines on how to choose right from amongst your favourites when eating Italian.

Pasta:

Pasta is basically just dough made from durum wheat and water, extruded or stamped into various shapes and typically cooked in boiling water. It provides quick burning carbs and is lower on the calorie meter than traditional Indian staples like steamed rice. However, it’s not the pasta but the sauce that you need to be careful about. Sauces are the big players in Italian cuisine. As such, choosing your sauce carefully is crucial to your nutritional success. Marinara is a smooth basic tomato sauce that is virtually fat-free and delivers at least one serving of fruit in the form of antioxidant-packed tomatoes. Go for Arrabiata if you like your food spicy. It is basically the same as Marinara, but with red pepper flakes that give you an instant burn. Pesto is high 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. Butter and Parmesan offers just fat from the sauce and quick-burning carbs from the pasta. Alfredo is the same as Butter and Parmesan, but with the addition of heavy cream. If you are looking for something heart-healthy and light, this is not the sauce for you.

Pizza:

Pizzas are family farourites. But a careless order can turn your pizza into a fat-loaded nutritional disaster. Opt for whole-wheat thin crusts instead of cheese-filled or deep dish ones. Veggie toppings are a good call. Think tomatoes, artichokes, mushrooms, spinach, broccoli, onions, garlic, and peppers. Skip the pepperoni, meatballs, and sausages – they add more calories than you might be prepared to bargain for. If you want meat on your pizza, go for chicken chunks. Avoid extra cheese. You could even ask for lesser cheese or no cheese at all and simply sprinkle a spoonful of Parmesan on top for flavour.

Lasagna:

While the traditional recipe can be effectively altered at home to cut the calorie content, the restaurant versions are so loaded with fat that it is all but impossible to order a lasagna without dealing a heavy nutritional blow to your body. If you frequent Italian restaurants, it is probably a good idea to give this comfort food a miss.

Bruschetta:

Love bruschettas? This Italian version of chips and salsa has much more going for it than the bottomless baskets of fried tortillas. A full order will run about 600 calories — perfect for a table of four. Opt for the mussels. Low in fat and packed with protein, they make a good start to your meal.

Penne alla Vodka:

Here’s a tricky one. The alcohol gets cooked off, but before it goes it helps extract flavours that would otherwise remain hidden in the tomatoes. However, the caliber of the sauce depends entirely on what’s used in the house recipe. Ask your server if your dish is closer in color to the red of tomato soup or the washed-out pink of white zinfandel wine. If it’s the latter, look elsewhere.

Chicken Marsala:

Made with chicken cutlets, mushrooms, and Marsala wine, this preparation has all the potential for being full of health if the original recipe is followed. However, more often than not, in restaurants chefs get carried away with the prosciutto and oil and this simple staple may pack in a whopping 900 calories or more.

Cannoli

This authentic Sicilian dessert consists of pastry dough stuffed with sweetened ricotta, a cheese that shares much in common nutritionally with cottage cheese. As long as the portion size is reasonable, cannoli is any day preferable over a 700-calorie slice of tiramisu. To keep it around 200 calories, look for a piece about 4 inches long. If served two to a plate, share them.

Gelato:

The Italian ice cream is made with milk instead of heavy cream. Although that doesn’t make it a zero-impact food, but it is undoubtedly a massive step above Haagen-Dazs.

Now that you have the facts, tips, and tricks down, head out to your favourite Italian restaurant with confidence and enjoy a guilt-free Italian feast!

May 26, 2014
Doctor At Home – Kitchen To The Rescue

Not everybody is fortunate enough to be in a doctor’s family. So what? Each one of you can be a doctor at your home. Well, the kind of doctor I am talking about doesn’t need a medical degree, he/she just needs a kitchen with some of the regular stuff a typical kitchen should have. And having kitchen in your house, is not that big a deal (for those who don’t have it !!)..

Your body can throw you for a loop anytime in your life. The day you have an important presentation to give, you might end up having a sore throat. The delicious sea- food salad you got from an amazing eatery can leave you with a grumbling indigestion. Or , you might overdo it at the gym and may arrive with a stiff neck. You won’t have your doctor or therapist to attend to aches and pains all the time, at your disposal.Here’s the next best thing : all natural, expert recommended ways to treat your ailments quickly, safely and effectively at home.

So, here is a list of surprisingly effective kitchen stuff, which has a totally different use than just satisfying your taste buds.

Nausea

For nausea, frozen ginger chips are a boon. You should first infuse fresh ginger in hot water and then strain and freeze the concoction in ice cube trays. Crush the cubes after a while and suck the icy chips to provide your tummy with a smooth dribble.

Sore Throat

Fresh garlic juice has anti-microbial properties that fight pain-causing bacteria. Mix 6 pressed garlic cloves into a glass of warm water and gargle with the solution. Follow this for 3 days. Warm liquid soothes inflamed tissue.

Cough

Have a square or two of dark chocolate. Chocolate has a compound theobromine which is much more effective than codeine at suppressing coughs that are persistent without exhibiting any side effects like drowsiness and constipation.

Fever

Sipping linden flower tea stimulates the brain to control your temperature, and induces sweating. So add 1 tsp of this dried herb in a cup of water for 15 minutes, and sip it. Drinking this tea 3-4 times a day is really effective.

Burns

Applying aloe-vera gel to the burnt area is very soothing. This anti-inflammatory gel creates a second skin to protect the skin lying underneath, from air, as the exposed skin would otherwise irritate nerve endings.

Cold

Vitamin-C taken before the onset of cold shortens its duration and severity. So cut and squeeze half a lemon in a cup, add boiling water and honey to boost your immunity and to coat painful throat tissues. Sip this concoction 3-4 times a day.

Stained Teeth

Mix a pinch of stain- removing baking soda into a few freshly cut strawberries to make a paste. Apply this mixture to a soft- bristled toothpaste and brush your teeth with it every three to four months. The astringent malic acid in strawberries buffs coffee and red wine stains from the teeth.

Diarrhea

Having bananas cures diarrhea in a few hours. Also, tea made from pomegranate skin helps an upset stomach.

Food Poisoning

If you suspect food poisoning, couple a few pieces of burned toast with black tea. The tannic acid in tea and charcoal in the toast neutralizes the toxins and help you to recover quickly.

A Tough Workout

Drink a bottle of tart cherry juice to repair any damage caused by tiny tearing of tissues and swelling. Tart cherries have anthocyanins, which are antioxidants and has anti- inflammatory properties that help sore muscles recover.

See, it isn’t that tough to be your own doctor, is it? These things work miracles in the treatment of your everyday ailments. And if you don’t have them in your kitchen, then you should definitely clear some space in your refrigerator and kitchen shelves, as these things are pretty important for you.

May 26, 2014
5 Disasters To Ditch : A Step Towards A Healthy You
Most people think of their fridge as a nutritional safety zone, home to minimally- processed foods like fruits and veggies, milk, curd and condiments. But nutrition in the fridge is just confined to veggie box or main shelves. But look around inside the fridge, the door, the chill zone and the freezer, those small shelves, which, ironically, turn into the biggest attraction the moment you open the fridge. And they have the stuff that is the most dangerous. Candy bars, chocolates, mayonnaise, fizzy beverages etc. all these are nothing but calorie factories.

How to get rid of this stuff?

Well, the only way is to dispose them off, by tossing them into a trash can. But the problem here is, what and what not to dispose off. Every food item has a group of ingredients, and catchy captions, which make you think it is healthy, which is why you bought it in the first place. Now what, getting confused? Here’s a short and sweet list of the top 5 worst foods in that refrigerator of yours, and healthy alternatives to these sugar and fat bombs.
1. Worst Staple – White Bread : you may think a loaf of reliable white bread is a harmless vehicle. White bread is made up of refined flour, which is robbed of the protein, key nutrients and bran. Refined grains can be dangerous to your heart besides being lower in protein and fibre than whole wheat bread.
Quick Tip: whole wheat bread/multigrain bread/chapattis.
1. Worst Quick-Fix Side Dish – Frozen French Fries : If you think that having frozen fries and ‘smileys’ is a better alternative for having a healthy serving of potatoes, then you are gravely mistaken. Most frozen potato products are flash fried and contain a higher quantity of fat and salt contents than if you did it yourself. Also, they also help you pack on the pounds faster than you think. And out of all the available frozen fried foods, the worst culprit of weight gain are, ironically, the thinnest potato pieces – French fries..!! Eating one serving of French fries per day results in approximate 1.5 kg weight gain in 4 years. Many of these foods also contain as much as 1000 mg of sodium per serving (which is half your daily intake). No doubt, they are one of the main reasons for cardiovascular diseases all over the world
Quick Tip: make your own French fries. A much better option is to bake them by cutting them into small pieces , dipping them in olive oil, adding a pinch of salt, and keeping them in oven.
1. Worst Condiment – Mayonnaise : Love it or hate it, there’s no denying that mayonnaise is a common staple in fridges. But with 100 calories per tsp, this condiment can turn your typical sandwich into a calorie bomb, no matter how savory it is to your taste buds.
Quick Tip: Mustards are a great alternative to mayonnaise and add a whole new flavor to your snack, but if you really crave that creamy flavor and texture, pesto should be your pick.
1. Worst Spread And Cooking Fat – Butter: one tablespoon of butter contains 100 calories, 8g of saturated fat and 30 mg cholesterol, so it is not hard to see why this could be a diet danger if used too often. Using margarine in its place, isn’t better as well, because it contains cholesterol-raising trans fats. If you sauté your vegetables in butter, the flavor disappears even though you still get the calories.
Quick Tip: Olive oil. This is a healthy substituent to butter, because it contains heart-healthy mono-unsaturated fats that make it a better bet.
1. Worst Beverage – Fizzy Drinks: Your typical can of aerated drinks contains about 140 calories and 10 teaspoons of sugar – not exactly what a thirst quencher should contain. And diet cola isn’t any better, because both of them have been linked to adult metabolic syndrome, which increases your odds for developing heart disease and type 2 diabetes. These are not suitable even for children and teenagers, as they are a big reason for childhood obesity.
Quick Tip: Water/fresh juice/ iced tea. They are healthier and have less sugar and more nutrition.

So, here were some of the worst foods in your fridge that could set you off track and healthy options to stock instead. Passing up these foods, and having the healthy ones instead, can help to prevent many lifestyle diseases like cardiovascular diseases, obesity and type 2 diabetes.

Always remember if you don’t have it, you’re not going to eat it or use it, it is as simple as that.
May 26, 2014
Dessert Dreams

Whats life without dreams and who said the dream has to be productive? It can just be a whim and the whim to eat is the best kind. Here I share with you two of my most delicious whims. One was surmounted and second is eluding me.

The Cheesecake Factory. The place where penny works! This comes from a diehard Big Bang Fan who also happens to be a foodie; unfortunately she is not so well read. The first time I heard of a cheesecake was on FRIENDS with a whole episode seeing chandler and Rachel stealing an old lady’s cheesecake and wolfing it all up on multiple occasions. The idea seemed awesome to me, cake made of cheese. Yummy. The fantasy was well enjoyed and lapsed. With big bang theory the memories came rushing back.

So basically cheesecake contains the main layer as a mixture of soft fresh cheese mixed with eggs, sugar etc. It is usually a layered preparation with the bottom layer made up of crust, graham cracker, sponge cake or even cookies. The cake can be either baked or unbaked. It is usually refrigerated. The topping can be glazed sugar, whipped cream, fruits or even nuts. The most loved flavors of cheesecakes are strawberries, chocolates, key-lime and the ever green one is the classic one.

When the two layers of the cake have to be separately prepared the time taken and the preparation level has to be on the heavier side. This little drop of heaven takes three hours of hard work to be ready. However the buttery, soft and crumbly cheesecake is going to be worth every bit of your time. Internet is full of ‘steps’ to make the perfect cheesecake so just get the eggs and get to work. The few basics that can make or break (literally) your cake are: whipping is the most tedious and the most important part of the process. Make sure you whip as long as possible for it just gets better with every whip. Make sure the crust doesn’t crumble as cheesecakes are notoriously crumbly and finally make sure the temperature is right for your kind of dessert. If you would rather buy than make, just Google out the top 10 places in and around your city and go nuts!! The cheesecakes are all yours.

Now for the dream of Cheesecake factory. I did get to live my dream on my visit to States last year i.e. in 2013. I had tasted cheesecake before (bakeries, Pizza huts etc.) but it just didn’t feel right. In the state of Colorado. I visited the Cheesecake Factory and it was just what I wanted it to be. The air was peppered with slight waft of cheese. It was soothing not overwhelming, it was sweet but not too sweet. And when I finally saw the stand lined with all the cheesecakes I would imagine, the foodie inside me had reached its personal paradise.

From classic one to kiwi and Oreo flavor they had it all. There was a chocolate, marshmallow and even Godiva special chocolate. The taste buds were in trance. In my enthusiasm I ordered 3 separate cheesecakes while my cousins looked on and shared smiles. Later after a single pastry I was full and overfull. Yet I couldn’t stop, I knew I would regret it if I did! (Just like Chandler Bing! FRIENDS). I put the remaining precious pastries in a container and jived my way home. Mission accomplished. What I did not foresee was that I wouldn’t be able to enjoy such lovely delight back home. New Dream: Go to States again!

The second part of dessert dreams is Lemon Meringue. This started when I was in school and some story about some cruise had the girl drooling over a lemon meringue. My professor was a foodie or let’s say a connoisseur of fine dining. He went on to explain the dessert in great detail and the whole class was glassy eyed when the bell finally signaled the end of the class. From that day on, lemon meringue has been elusive preparation for me.

Lemon meringue is a type of pie with a short crust, a crust that doesn’t rise when we bake it. The preparation has only one base crust with the lemon filling as the middle layer and the meringue on top of it. Meringue in itself is a dessert and is made of whipped cream, eggs etc. The one thing about meringue is that it is completely fat-free and hence can be added benefits for the diet-cheaters like me. The preparation is very delicate and requires a very soft and sure hand.

The cupcake or the pie both are supposed to combine the rich sweet and tart flavors of lemon and top it with sweet meringue. The bite has to mix the awesomeness of both the worlds. Haven’t been lucky yet to chance upon one of these but may be some day on some cruise I will drool over these tiny perfections!

If you know where I can find these amazing meringues, please ping!

May 23, 2014
Step-By-Step Guide on How To Eat Well
1. Eat at regular intervals and make sure that you have three meals a day. This should help your blood glucose level to remain steady throughout the day. Also, having three proper meals at regular intervals will prevent you from feeling hungry.
1. Watch the amount of fat you eat. Fried and fatty foods are loaded with calories (they are obviously not good for you if you are trying to shed a few inches off your waist). Intake of saturated fats may lead to rise in one’s cholesterol level. However, you can switch to healthier unsaturated fats which will not harm you in any way.
Food to avoid: Butter, Ghee, Paneer, Pastries, Crisps, Samosas, etc

How to eat healthy fats? Instead of cooking with butter or ghee (saturated fat), use olive oil or cornflower oil (unsaturated fat). Avoid using too much coconut in your cooking. Creamy coconut and coconut milk are high in saturated fat. Choose skimmed milk and low fat yogurt over cream and full- fat yogurt. Replace Paneer with Tofu.

A helpful recipe-

Grilled Salt and Pepper Tofu

Ingredients: 1 tbsp olive oil, 2 springs onions ( chopped, plus the finely chopped green parts of 4-6 spring onion), 5 cm piece root ginger (chopped), 6 garlic cloves (chopped), 5 cm stalk celery (chopped), 2 green chillies (sliced), 200g tofu (cut into 2 cm cubes), 1/8 tsp salt, 7-8 black peppercorns ( crushed), 1 tbsp lemon juice

Method: Heat the oil in a pan. Add the spring onions, ginger and garlic, and sauté for 2 minutes. Add the celery and green chillies, and sauté for 30 minutes. Stir in the tofu, salt and crushed peppercorns and sauté until tofu gets some brown flecks. Add the spring onion greens and sauté for 1 minute. Add the lemon juice, toss and serve.
1. Fruits and vegetables are rich in antioxidants. Antioxidants help prevent damage to one’s arteries. So, eat as much fruits and vegetables as regularly as possible. These foods are nutritious, low- GI, low in calories and fat and quite filling. Dried fruits can be had as snacks in between meals. Have fruits in dessert instead of sweet meats. Incorporate the habit of having some salad with yours meals. For example –
Bulgur Wheat and Fruit Salad

Ingredients: 200g bulgur wheat, 2 medium size red peppers, 1 medium size yellow pepper, 1 medium size onion ( sliced), 4 garlic cloves ( thinly sliced), 2 medium size tomatoes (seeded and diced), 1 tbsp chopped fresh parsley, ½ tsp salt, ground white pepper to taste, pinch of sugar, 1 tbsp lemon juice, 1 medium size apple ( diced), 4 tbsp finely chopped fresh mint leaves, a few leaves of Iceberg lettuce, 1 tbsp olive oil

Method: Soak the cracked wheat in water for 15 minutes, then strain. Push each pepper on to a fork and, one at a time, roast directly on a flame. (If you prefer, you can char the peppers under the grill or roast them in the oven) Put the soaked wheat into a salad bowl, and stir in the onion and garlic. Run water on the charred peppers and then remove the burnt skin. Cut the flesh into small pieces and add to the salad bowl. Stir in the tomatoes and parsley, then add the salt, white pepper and sugar. Mix. Add the lemon juice, apple and mint leaves. Tear up the Iceberg lettuce and add. Toss well. Add the olive oil, toss again. Serve immediately.
1. Consume less sugar. Replace fizzy drinks with diet ones, water or unsweetened fruit juice. Limit sweet meats such as Rosogolla, Barfi, Ladoo, Gulab ajmun, Khir Malai to special occasions. Cut back on sugar in your tea and coffee. Switch to artificial sweeteners such as Splenda or Sweetex.
1. Eat food low in salt such as plain popcorn, unsalted nuts or fresh fruits instead of savory biscuits, salted crisps, etc. Use unsalted butter instead of salted butter. Dried fish is very high in salt; soak it thrice and throw away the water before cooking. There is no need to add extra salt in cooking. Instead of salt, try experimenting with paprika, pepper, spices and fresh herbs.
1. Have more high- fibre food. Choose brown basmati rice over white rice, dal with whole lentils over dal with pureed lentils. As recommended earlier, eat your vegetables and fruits regularly.
A vegetable dish for you to try –

Mushrooms with fresh Coriander

Ingredients – 600g button mushrooms (trimmed), 1 tbsp olive oil, 5 green cardamom pods, 1 black cardamom pod, 5 cloves, 2.5cm stick cinnamon, 1 bay leaf, pinch of ground mace, 175g boiled onion paste, 4 tsp minced ginger, 4 tsp minced garlic, 4 green chillies (chopped), 1 tsp red chilli powder, ½ tsp ground coriander, 375g natural low-fat yogurt (whisked), ½ tsp salt, 3 tbsp cashew nut paste, 25g fresh coriander leaves (chopped), 3.5cm piece root ginger (cut into thin strips)

Method – Blanch the mushrooms in hot water for 2 minutes. Drain and set aside. Heat the oil in a non stick pan. Add the cardamom pods, clove, cinnamon, bay leaf and mace, and sauté over a medium heat until fragrant. Add the onion paste and sauté for 2 – 3 minutes. Stir in the minced ginger and continue to sauté until the oil surfaces. Add the chillies and sauté for 30 seconds more, before adding the chilli powder and ground coriander. Stir for another 30 seconds. Remove the pan from the heat and stir in the yogurt and salt. Mix well, then return the pan to the heat. Add 150ml of water and let it come to the boil. Reduce the heat and simmer until the fat rises to the surface. Stir in the cashew nut paste and simmer for 2 – 3 minutes. Add the mushrooms and ¾ of the chopped coriander and simmer for 2 – 3 minutes. Transfer the mushrooms to a serving dish and garnish with the remaining coriander and the ginger strips.

Follow these steps attentively and you will soon discover a healthier better YOU.

Recipe courtesy – sanjeevkapoor.com

Picture courtesy – vegiebelly.com, weldricks.co.uk, spicesherbscentre.com
May 23, 2014
The X-Men and their Origins
The Title might be a little misleading. No we are not talking about the popular movie series X-Men but about the most important “men” read “food” for a typical Indian. Food is part of our identity. They say “We are recognized by the food we eat”. There are certain kinds of food which originated from our land and have been an important part of Indian lives. These staple foods are an integral part of every Indian’s diet, and they also have deep roots with our culture.

Some of these dishes have history dating back to the 7^th and 8th century and have been mentioned in several writings of yesteryears. Some of the most ancient foods which originated in India and still an important part of the everyday meal are South Indian dishes like Dosa, and idly. There is also a popular frozen desert called “kulfi” which is my personal favorite.It is often described as “traditional Indian Subcontinent ice-cream “and quite popular in places such as India, Pakistan and the Middle East, and widely available in Indian restaurants in Australia, East Asia and North America.

Idly

Idly is a soft steamed cake which is very popular in Southern parts of India such as Karnataka, Andhra Pradesh and Tamil Nadu. These are small round, soft cakes which are prepared by steaming fermented black lentils and rice. The idly is considered to be the very healthy and it can be served to anyone from a new born baby to an ailing old person. Scientists have found that idly is one of the healthiest foods among the ones served for breakfast. The fermentation process involved in preparing idly helps in breaking the starch molecules thus making it easier for the human body metabolize.

Idly is the most preferred breakfast in South India and are equally popular among the people of North India as well. Idly is not a monotonic dish as it may sound. There are several types of Idly’s like the “Rava Idly” and “Sanna Idly” are popular among people of different places.

Origins

Idly has been known to India since the 7^th century and has been a constant in the diet among various people of India.Earliest mention of idly occurs in the Kannada writing called Vaddaradhane by Shivakotiacharya in 920 AD, and it seems to have started as a dish made only of fermented black lentil. The preparing pattern of idly’s have changed a lot over the years but the basic ingredients still remain the same. Tomake idly, place four parts uncooked rice to one part split black lentil in a pan and soak separately for at least four hours.Grind the rice to a coarse paste separately in a heavy stone grinding vessel. Mix both the lentil and rice paste thoroughly. Leave the paste to ferment overnight, until it has expanded to about 2½ times its original volume. In traditional methods a pure white cloth is placed on moulds and batter is poured over it after the dilly’s are cooked the trays along with cloth are inverted upside down in a plate & water is sprinkled on the cloth, then the cloth is pulled and the idly’s come out without sticking to the cloth. So that idly’s are prepared without a single drop of oil or ghee.

Best Served with:

Anyone who wishes to taste the traditional idly should visit “The Murugan Idly Shop” a chain of restaurants in Chennai which specialize in serving different types of Idly’s and its various side dishes. It is traditionally served with:
- Sambhar
- Coconut Chutney
- Milagai Podi
Dosa

Dosa is another famous South Indian dish and it is probably the most marketed Indian dish and it has a wide reach across the globe. You will probably find a restaurant serving Dosa in most of the European and North American countries. Dosa is similar to idly in many ways including the basic ingredients such as rice and black lentil. The paste obtained from fermentation of rice with black lentil is spread over a griddle. Itis spread out evenly with the base of a ladle or bowl to form a pancake. A dosa is served hot, either folded in half or rolled like a wrap.

Dosa, like idly doesn’t contain any fat and is considered to be easy for the human body to metabolize. It is a very light dish and is most commonly served for breakfast in most Indian homes. There are several varieties of Dosa, but the favorite ones are Masala Dosa, Onion Dosa, Ghee Roast and Rava Dosa. There are restaurants which are entirely dedicated to Dosa and serve about 100 different varieties of Dosa.

Origins

“The Story of our Food”, a book written by K. T. Achaya, an eminent Indian food scientist and food historian, states that foods like Dosa and Adai were already known in ancient Tamil country around 1st century AD, as per references in Tamil Sangam Literature.

Best Served with:

Dosa can be stuffed with fillings of vegetables and sauces to make a quick meal. They are typically served with a vegetarian dish which varies according to regional and personal preferences. Common side items are:
- Sambhar
- Chutney and
- Indian Pickles
Kulfi

The “kulfi” is an Indian frozen desert which is similar to an ice cream but a little creamier and topped with nuts like cashews, almond and pista. “Kulfi” unlike western ice creams is not whipped and hence has the ability to not melt for a longer time as compared to ice creams and it is similar to the traditional custard based ice creams.

Kulfi is prepared from evaporated milk, sweetened condensed milk and heavy cream. Then sugar is added and the mixture is further boiled and cornstarch-water paste is added. This paste thickens the mixture, although it is boiled for an additional few minutes. Then flavorings, dried fruits, cardamom, etc. are added. The mixture is then cooled, put in moulds and frozen. If frozen in individual-portion custard bowls for service with a spoon, bowls are removed from the freezer 10–15 minutes before serving to allow for melting at the edges.

Kulfi’s are usually sold in four-wheeled carts and its specialty is that “kulfi” is usually sold during night times and the familiar sound of “kulfiwallhs” bell in itself pricks the taste buds making us crave for these delicious kulfi’s. Generally kulfi’s come in various flavors like pista, rose, mango but there also new variants like strawberry and even apple flavored ones.

Origins

This rich dessert is likely to have been introduced in the subcontinent of India and is found in neighboring countries in the Middle East. While history does not point to one specific inventor, Mughal emperors who reigned in the 16th to 19th centuries in India are thought to have originated kulfi. Inhabitants who lived near the Himalayas had come across freezing methods that included sweets or desserts.

There has been a heavy influence of western cuisine in our everyday lives, with all these it is also important to remember these traditional dishes not only because they originated here, but also because they define who we are. Like language and ethnicity the food one eats describes a person’s roots and it is important to have a grasp of our roots. They really are our X-Men!
May 23, 2014
Healthy Cooking for Diabetes

DIABETES. What is Diabetes?

When one has diabetes, the amount of glucose (sugar) in his/her blood is very high. This is mainly because the body is unable to use the glucose properly.

For Diabetic people, maintaining blood glucose levels is the essential aim for treatment and this can be done by leading a healthy lifestyle. My grandmother and my mother are both prey to the disease diabetes mellitus. It is one horrible disease. The things to do and not to do. To eat or not to eat. The regular checkups. The huge doses of a dozen pills on a regular basis. The daily insulin intake through injections. It is a nightmare.

To be healthy, to lead a normal lifestyle, one has to follow a balanced diet among other remedies.

Breakfast, lunch and dinner are the three main meals of one’s day. The following recipes are very healthy and cooked as par the diet of a diabetic patient.

BREAKFAST is the most important meal of your day.

Besan Methi Frankie (Stuffed gram flour roti)

Ingredients –

For the dough- 90g gram flour (besan), 70g whole-wheat flour (atta) plus extra for dusting, 160g fresh fenugreek leaves (methi ) chopped, 4 green chillies (chopped), ¼ tsp ground turmeric, ¼ tsp carom seeds ( ajwain), 1 tbsp natural low-fat yogurt,½ tsp salt, green chutney ( as required), 1 medium sized onion ( chopped)

For the stuffing – 1 tsp olive oil, 2 medium sized onions (chopped), 2 medium sized tomatoes ( seeded and chopped), 2 green chillies ( chopped), 160g bean sprouts ( blanched), ¼ tsp ground turmeric, ¼ tsp red chilli powder, ½ tsp chaat masala, ½ tsp salt, 1 tsp lemon juice, 1 tbsp chopped fresh coriander leaves

Method – Mix together the two flours, fenugreek leaves, chillies, turmeric, carom seeds, yogurt and salt. Add enough water to knead into a semi- soft dough. Cover the dough with a damp cloth and rest for about 15 minutes.

To make the stuffing, heat the oil in a pan, add the onions and tomatoes and sauté for 2 minutes. Add the chillies and bean sprouts and continue to sauté for 30 seconds. Stir in the turmeric, chilli powder, chaat masala, salt, lemon juice and coriander, and sauté for 1 minute. Remove from the heat and set aside.

Divide the dough into 8 equal size portions and form into balls. Dust these with a little whole-wheat flour, and then roll out into rotis, roughly 15 cm in diameter. Heat a non-stick tawa and cook the rotis on both sides, until evenly done. To prepare a Frankie, place a roti on a flat work surface and spread a tsp of green chutney all over. Spoon some of the stuffing on one side of the roti, sprinkle on some onions, then simply roll up. Prepare the rest of the frankies in the same way, wrapping them in foil as you go to keep them warm and make them easier to handle. Serve immediately.

LUNCH – eat a light lunch and have a snack later if you are hungry

Dahi Idli ( Steamed Rice Cakes in Yogurt)

Ingredients – 220g parboiled rice, 100g split black gram, 500g natural low-fat yogurt ( whisked), 2 tbsp green chutney, 2 tbsp tamarind chutney, ¼ tsp red chilli powder, ¼ tsp ground cumin, 2 tbsp chopped fresh coriander leaves

Method – Wash the rice and then soak in 600ml fresh water for at least 2 to 3 hours. Wash the dal and then soak in 400 ml water for a similar period of time. Drain the rice and grind to a slightly coarse texture. Mix in as much water as required to make a batter of dropping consistency. Drain and grind the dal, then mix to a smooth and spongy batter, again using as much water as required. Mix both the batters together and pour into a large vessel with a lid. Close the lid tightly and then leave the batter to rest, and ferment, in a warm place overnight. The following day, heat sufficient water in a steamer. Place a muslin cloth on the idli stand. Pour a spoonful of the fermented batter into each dent. Place the idli stand in the steamer and cook for 8 to 10 minutes, or until the idlis are done. Place the idlis in a serving bowl and drizzle over the yogurt and chutneys, followed by the chilli powder and ground cumin. Garnish with the chopped coriander leaves and serve.

DINNER is the last meal of your day. Try having your dinner at least 3 to 4 hours before you sleep. If convenient, walk a little after your dinner. This helps in giving your body the time to digest the meal and use up the calories from the food before your metabolism rate lowers for the rest of the night.

Prawn Rice

Ingredients – 190g brown rice, 10 medium prawns ( shelled and deveined), 1 tsp lemon juice, 1 tsp salt, 30g fresh coriander leaves (chopped), 2 tbsp grated fresh coconut, 3 green chillies (chopped), 2.5 cm piece root ginger (finely chopped), 4 garlic cloves (finely chopped), 12 to 15 fresh mint leaves, ¾ tbsp olive oil, 1cm piece cinnamon stick, 3 black cardamom pods (split), 1 star anise, 3 cloves, 1 tsp cumin seeds, 1 large onion (chopped), 1 ½ tsp low-fat coconut milk

Method – Soak the brown rice in 500 ml water for 2 hours. Drain and set aside. Marinate the prawns in the lemon juice and salt. Set aside 1 tbsp each of the coriander and grated fresh coconut for the garnish. Grind the remaining coriander and coconut with the green chillies, ginger, garlic and mint to a fine paste. Heat the oil in a thick-bottomed handi and add the cinnamon stick, cardamom, star anise, cloves and cumin seeds. Sauté for 1 minute. Add the chopped onions and sauté for 3 to 4 minutes, or until it turns golden brown in colour. Add the masala paste and stir-fry for a further 30 seconds. Add the soaked rice and stir gently for 1 minute. Stir in the coconut milk and 1 litre water. Bring to the boil, stirring once or twice, and then cook on a medium heat until the water has almost disappeared – about 30 to 35 minutes. Add the prawns, reduce the heat and cook, covered, until the rice is tender. Remove the pan from the heat and served garnished with the reserved coriander leaves and grated coconut.

HAVING DIABETES DOES NOT MEAN YOU CANNOT HAVE SWEETS. Small amount mixed with a balanced diet is fine.

You can try making this healthy yummy pudding whenever you are craving for some sweet meats.

Pineapple Yogurt Fool

Ingredients – ½ medium pineapple (cut into small pieces), 2.5cm stick cinnamon, 135g hung natural low-fat yogurt

Method – Place the pineapple and cinnamon in a non-stick pan and stew over a low heat for 30 minutes. Set aside to cool. Remove the pineapple pieces from the pan and mix them with the yogurt. Blend together in a mixer. Chill in the fridge. Serve chilled.

Recipe Courtesy – sanjeevkapoor.com

Image Courtesy – lchdhealthcare.org, rediff.com, 4remedy.com

May 23, 2014
Paneer: The Indian Cheese
Paneer or Indian cheese is nothing but curd cheese which is a resultant of curdling milk with vinegar, lime juice or any other types of food acids. For hundreds of years man is being using milk and other types of milk products as a part of his meal as well as drinks. Used by our forefathers, these dishes have travelled through time only to have been used in newer and better ways which are beneficial for us. Cheese is something which is known all around the world and over the years has evolved into so many forms that today when we say cheese we need to specify which type of cheese. Some of the famous types are mozzarella, stilton, Gouda and ricotta and the types go on. We also have a form named cottage cheese which is a famous form found is South Asian dishes. Cottage cheese is known to be a rich source of calcium and protein and so mostly finds its place in the menu of every royal household and a health conscious person because of its nutritional benefits.

The history of cheese consumption goes back to more the thousands of years where many believed that the discovery of cheese was by accident. It was during a journey in which an Arabian traveler placed milk in a container made from sheep’s stomach. After some time when he saw the container, he was surprised to see that the milk had converted into cheese. In those ages, people thought of it as magic or a miracle of nature however science says that it was probably the result of the combination of the heat generated by the sun and rennin which is an enzyme found in the body of the animal. Since then there was no looking back as cheese found its popularity in many cultures and cuisines around the world. It was believed that the Romans had separate rooms for the preparation of cheese and was used only in special occasions like marriages and other political meetings. Around the middle ages many centers opened up wherein the skill of cheese making had reached its threshold like Limburger, which is famous and producing best quality cheese till date. In the 19^th century various technological advancements were introduced which allowed for large scale production of cheese.

The preparation of cheese is quiet simple. You just need:-

Milk – 8 cups

Lime juice – ¼ cup

The method of preparation is as follows…
- Bring the milk to a boil in a container
- While stirring the milk slowly add the lime juice and continue stirring
- After a period of 10 to 15 seconds the milk will start to separate from the whey
- This process of separation when the whey turns to a light greenish colour
- As soon as this happens off the gas and keep the container to cool
- Line a colander with thin cotton cheese and place it over a bowl
- Pour the contents in the container into the colander
- Then take the two ends of the cloth and tie them together lifting the cloth out of colander
- Use a large spoon, across the top of the bowl and hang the cloth with the cheese from the spoon handle in such a way that the paneer bundle should be hanging inside the bowl. Salt can be added during this process to the paneer.
- Remove the bundle from the bowl after almost 30 minutes and then open it by opening the knot and then fold the cloth across the paneer
- Place a heavy weight on top of the paneer and then Open the cloth after 30 mins and there you have the final product fresh and ready to be used.
In many cases instead of the lime juice, vinegar is used to separate the milk and the whey. The whey can be used for other purposes as well such as stock for curries and soups.

Consumption of cottage cheese has a lot of benefits among which are many health benefits as well. Cottage cheese is believed to be helpful in maintaining a good dental health as it is a rich source of calcium and vitamin D which help in making the teeth strong and also helps in prevention of cavities and breaking down of tooth enamel. Since the lactose content is also low, it also prevents against harmful sugars. The calcium available in cheese is also help in growth and development of bones. Osteoporosis is a disease which is related to a fall is bone mass or density which makes a person prone to bone breakage and fracture. Consumption of paneer can help in reduction of this disease because of the huge protein, calcium and vitamins content in the product. Vitamin B helps in strengthening of cartilage and is mainly prescribed for growing children and pregnant women. We mostly talk about obesity and find fat people who wish to be thin and slim, however there are people who are so weak and slim and wish to gain weight and how much ever they try, they don’t see that extra kilo adding up. For such people consumption of this dairy product is recommended. Cottage cheese or paneer is also known to improve blood formation and makes the liver strong and is a effective instrument in curing cancer to some extent.

Some of the famous food items related to paneer can be shahi paneer, palak paneer and khoya paneer and surprisingly it is also used in making sweets such as rasgulla. So give it a try if you have not before and I’m sure you’ll enjoy every bit of it.
May 23, 2014
Cuisine of the Kings: Mughlai Food
Mughlai food refers to the food which was prepared in the kitchen of the royals of the Mughal Empire. The cuisine is influenced by the Persian cuisine and in turn has affected the cooking styles all over India but especially seen clearly in regions like Punjab and Kashmir. Mughlai food belongs to the South Asian cuisine, where we find extreme variation in the taste and flavor from extreme spicy to extreme light. These varieties of dishes in the main course meal are also accompanied with various kinds of side dishes and the entire meal ends with mouthwatering deserts.

The rich preparation of Mughlai food consisting of various flavored sauces and masalas along with butter based curries is so tempting that food lovers die for more food. Even the names are so special that it enlightens people to try out different dishes. In the old times the kings used to dine with their queens and concubines, except on special occasions like festivals where the king dined with the nobles and the courtiers. The hakim or the royal physician used to overlook the preparation of various dishes to ensure that the royal family consumed food of the highest quality and also planned the menu for the day. Once the menu was decided, the preparation took a lot of time because a lot of dishes were presented in each meal along with sides’ dishes and desserts. The royal kitchen can be pictured as like a market place with a swarm of workers and cooks working hard to prepare the royal meals. The workers also included people who were responsible for bring vegetables and spices and others who were assigned for washing of utensils and other serving materials. The workforce included both men and women and we find that was a systematic division of labour. Historians claim that the water that was used for cooking was actually rainwater mixed with water bought from the Ganges, thus resulting in such tasty dishes. It was also found that the rice was covered by silver oil which aided digestion. Moreover the food given to cattle such as goat, chicken etc were also of high quality so that the medical properties could travel to the eater.

As the emperors changed, they bought in changes in the menu and style of cooking, influenced by Iranian, Afghani and Persian styles with a touch of Deccan. Each emperor had his favourite dish as well. Babur was a great fan of the various fish dishes which were prepared other than that he preferred the dishes available back home in Samarkand. Akbar was a vegetarian by taste only for three times a week and was known to have his own kitchen garden which he watered with rosewater so that the produce smelt good when cooked. During the reign of Shah Jahan, after he shifted his capital from Agra, he was informed that the water in the city was making his subjects sick and so he ordered that more of Haldi which is turmeric powder along with red chilies, cumin and coriander be used in the cooking process because of its medical properties, and the king was credited for adding new spices to the cuisine. Aurangzeb was considered to be a vegetarian for most of the time of his life however it was only later that it was found through a series of letters which he wrote to his son which spoke about his intense love for Qubooli which was a mega biryani rice with Bengal gram, died apricot, curd, basil and almond. The Mughal rulers were very particular about the food they ate and writings indicate various changes and additions they would with them, moreover it also talks about how the kitchen moved with the king when he had to go for wars.

In the 16^th century the Mughal had invaded India thereby bringing power, majesty and prosperity in the land. They also bought in exotic spices, fruits and nuts to India giving us or teaching us new techniques in cooking which are followed till today. Among various Mughlai foods, biryanies, pulao and kormas are highly delicious and really loved by many. They basically reflect the Muslim style of cooking which has a lasting effect on the consumers. This type of cuisine is famous not only in our country but can also be seen in the foreign countries like the U.S.A and U.K where we find a huge fan club for this form of Indian cuisine, however back home it is prepared on a very large scale in Delhi, the capital of India. The common ingredients which are used in the preparation of this cuisine are cream and milk. Although there are many in the list but these two items find themselves in very Mughlai dish.

Some of the popular dishes of Mughlai cuisine can be…
- Aloo ka raita which is basically a mixture of curd with potatoes which are boiled and then chopped with various spices like salt and pepper.
- Chicken biryani which a fried rice containing pieces of chicken and flavoured with various spices.
- Chicken tikka and champ masalas where the former is a boneless chicken marinated with lime, curry powder, tomato paste, curd, finely chopped garlic cloves, paprika and baked in the oven while the latter is just a curry of lamb chops.
- Other famous Mughlai dishes are palak panner where paneer is Indian cheese, naan, tandori chicken and kebabs etc.
- Among the famous deserts we have the gulab jamun, kulfi, barfi and the shahi tukra which is nothing but a rice based bread pudding with cardamom and made rich with dry fruits which also stands as a personal favourite of many Indian till date.
A must try cuisine which will make you want more and will force you to lick your fingers after you finish your meal.
May 23, 2014