Amandeep kaur – Page 2

The Love For Cherry

If life is a bowl full of cherries, then we are all in for a treat…!!!

This bite size stone fruit in its vivid red hue is a summertime favorite- and each little sweet cherry packs a powerful punch of nutrients. Sweet or sour, cherries are bursting with nutrition.

Cherries have a very short fruiting season. In Australia, they are usually at their peak around Christmas time. In many parts of North America, cherry fruit trees are among the first fruit trees that ripen. In addition, to being a delicious fruit, they have attractive flowers and are commonly planted for their flower display in spring.

A handful of fresh cherries in the summertime are a natural gourmet natural. Cherries, along with other berries, are a rich source of anti-oxidants. Queritrin – a flavinoid is rich in cherries, and has been found by researchers to be one of the most potent anti-cancer agents.

More than just a delicious fruit, cherries are low in calories. Eating cherries can help u lose weight and stay trim. A cup of cherries is less than 100 calories and packs only in 3 gm of fiber, which helps you in keeping full for a longer time.

Also, these little beauties contains vitamin B such as- thiamine, riboflavin and vitamin B 6, these vitamins are crucial for the body and help in conversion of nutrients to energy.

Cherries are not only healthy and delicious, but versatile also. They can be added to anything to everything from dairy, to pork, eaten raw or cooked down to make a sauce or a shake.

They are a power-pack remedy to a large number of disorders-

1. Lowers down blood pressure-

Cherries are an excellent source of potassium, which helps in lowering of blood pressure by helping the body to get rid out of excess blood pressure. Eating cherries can help you maintain the balance between sodium and potassium.

2. Cherries get good sleep-

Tart cherries contain melatonin, a hormone that makes you sleepy. Two tablespoons of little tart juice is used as a tasty bedtime sleep aid.

3. Cherries help fight cancer-

The distinctive red hue of the cherry is due to the flavinoid called cynaidin, which in combination with anti-oxidants of cherry can help fight the free radicals of the body. Also cynaidin, helps to keep cancerous cells in control.

4. Cherries help ease arthritis pain-

For those who suffer from arthritis and gout, eating 2 cup of binge cherries can give a lot of relief. Cherries can also reduce painful inflammation by decreasing the amount of the reactive protein produced.

5. Helps cure migraine-

Cherries help in curing migraine problem, by reducing the inflammation in the body. The cynaidin flavinoid of the cherry can aid in reducing the migraine headaches.

6. prevents premature ageing-

cherries are rich in two important flavinoids- queritrin and isoqueritrin, which act as antioxidants and work by removing the by-products of oxidative stress, thereby slowing down the process of pre-mature ageing.

Some easy cherry recipes:

1. Cherry beer cake-

A. 3/4 cup cherries

B. 2 cup all- purpose flour

C. 2 tbsp baking powder

D. 1/4 tbsp salt

E. 4 eggs

F. 2 cup granulated sugar

G. 2 tbsp vanilla extract

H. 2 tbsp melted butter

I. 1 cup cherry wheat beer

J. 1 tbsp baking soda

K. 1 pack cream cheese

L. 1/2 cup chopped walnuts

In a large bowl, add butter and sugar until fluffy. Add eggs, flour, baking soda, vanilla extract, baking powder and salt. Add walnuts and cherries to the mixture.

Transfer the mixture to a battered pan, which is greased with oil. Bake the cake in the preheated oven kept at 350` C for 25-30 minutes. Cool it for 10 minutes.

For frosting in a large bowl, beat cream cheese till fluffy. Then add sugar and water, to achieve consistency. Add food coloring, if required. Spread the frosting over and between the cake layers.

Spread walnuts over the top layer.

2. Cherry milkshake-

Vanilla ice-cream
2 tbsp milk
Fresh cherries
Marshmallows for garnishing

Chop the cherries, into small dices by removing the stalk and the seeds. Blend ice-cream, milk and the chopped cherries until smooth. Do not over blend it. Pour the shake into glasses and garnish with stalked cherries and marshmallows.

3. Vegan cherry pie-

A. 1 1/4 cup dark cherries

B. 1 1/2 cup whole wheat pastry flour

C. 1/3 cup unsweetened cocoa powder

D. 1 tbsp baking soda

E. 1/2 tbsp salt

F. 1 cup sugar

G. 1/2 cup oil

H. 1 tsp vanilla extract

I. 1 cup coffee powder

J. 2 tbsp apple cider vinegar

Preheat the oven to 375` C and in a medium bowl mix together flour, cocoa powder, sugar, baking soda and whisk them. In another bowl, add coffee powder with cold water, oil and vanilla extract. Now mix both of them together. Now, add the apple cider vinegar and mix till it is evenly distributed in mixture. Add cherries to the mixture, and do not whisk now. Bake for 35 minutes and then let it cool.

Garnish with chocolate chip and stalked cherries.

June 26, 2014

Wine Of The Dairy Industry- Yogurt

Yogurt is the wine of the dairy world. This is because, just as the wine is made from fermented grapes, yogurt is made by fermenting lactose, the milk sugar. The bacteria used to make yogurt is known as “ yogurt culture”. The yogurt is a creamy and smooth, internationally popular product. Nowadays, yogurt is consumed all over the world, both as a food as well as beverage, and sometimes as an ingredient in other dishes.

Yogurt is generally made from cow’s milk, but it can also be prepared from sheep and goat milk. The earliest yogurts were often fermented from bacteria, living on goatskin bags carried upon by shepherds. These shepherds, first prepared yogurt in order to preserve milk, in the seventh century.

In ancient Indian records, combination of honey and yogurt was known as “ food of the Gods”. Some accounts suggest that Indian emperor Akbar, would use mustard seeds and cinnamon to add flavor to yogurt.

It is an versatile ingredient used in preparation of other dishes. Its naturally acidic, and is perfect for marinating meat, chicken and fish, which acts as an tenderizing agent. Yogurt is used as a fat substitute in baking of cakes and muffins.

As a beverage, yogurt can be mixed with variety of flavors to make refreshing drinks. In Turkey, Bulgaria and Greece ingredients like salt, water and yogurt are mixed together to make a popular beverage called as Ayran. In Iran, Armenia yogurt is blended with mint and salt, to make a carbonated beverage called Doogh. In Turkey, Georgia and Armenia, a cultured milk product is made from mare’s milk and yeast, is known as Kefir. In India and Pakistan, a frothy drink made in both salty and sweet taste is known as Lassie.

The most obvious and yummiest reason for eating yogurt is its taste, but there is more to it. There are also many nutritional reasons for having it. It is low in fat, and high in protein content. Thus, yogurt can be greatly used by people of all ages and nutritional requirements.

A single serving of yogurt contains 10 gm of protein, calcium, phosphorus, potassium, magnesium, minerals and vitamins like riboflavin and vitamin B 12. Though, it is low in fats but depends on the type of milk used.

Basic yogurt recipe-

1. 4 cup milk

2. 1 cup plain, natural yogurt with active cultures

Bring the milk to the boil, and remove from flame. Set aside to cool and pour this milk into sterilized bowl. Now, mix in the yogurt with milk till it gets properly combined. Transfer this to a yogurt maker and follow the instructions, or cover with cloth all around for 3-4 hrs at room temperature to set the yogurt aside. Refrigerate it before serving.

Some yogurt recipes-

1. Greek yogurt pancakes

Non-fat Greek yogurt
1 tbsp baking soda
1/2 cup all-purpose flour
1/2 cup fresh blueberries

Mix Greek yogurt and egg in a bowl and blend until smooth. Add flour and baking soda and stir properly until the batter is evenly distributed and thick.

Preheat large pan to medium heat. Use an ice-cream scoop or cup to add batter into pan. Spread the batter on the pan in circular motion. Dot blueberries on top of the pancake. Cook for 3 min until golden brown, then toss other side to cook it for 2 min.

Serve it additional fruits or syrup.

2. Greek yogurt chicken salad-

A. 1 large chicken breast, cooked and chopped

B. 1/2 cup plain Greek yogurt

C. Lemon juice

D. 1 celery stick, diced

E. 4 celery leaves, minced

F. 2 red onion, diced

G. 1/2 cup apples, chopped

H. Grapes, sliced in half

I. Walnuts chopped

J. Raisins

In a large bowl, mix all the ingredients chopped and add chicken breast to it. Mix them well. Now add yogurt over it, and mix them all well and serve it decorated in a dish or bowl.

3. Yogurt cheesecakes –

A. 1 1/2 cup yogurt

B. 1/2 cup tofu

C. Salt

D. 1 1/2 tbsp vanilla extract

E. 5 tbsp flavored syrup, sweetener

F. 2 1/2 tbsp corn starch

G. 2 tbsp sugar

For homemade yogurt, place a strainer lined with cheesecloth over a pot and pour the contents of plain, vanilla or unsweetened yogurt. Refrigerate it overnight, and then discard the liquid at the bottom of the pot, to get homemade Greek style yogurt.

For the cheesecake, preheat oven to 350 F. Now, combine all the ingredients and blend them until completely smooth. Pour it in any prepared crust and bake it for 30-40 min, and them remove from oven. Allow it to cool for an hour, before removing it from the crust. Now keep it refrigerated for 8 hours.

Now, serve it dressed with syrup and strawberries.

June 18, 2014

All About Flax Seeds

Flaxseeds are obtained from flax which is also known as linseed, and botanically is known as Linum usitatissimum, which is a member of genus Linum of the family Linaceae. It is a food and a fiber crop grown in cooler regions of the world. The species are native to Western Asia and Middle East, including India.

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June 15, 2014

Love For Salads

For the ultimate in healthy and satisfying fare, there’s nothing better than a refreshing salad. Whether you yearn for a cool, crisp lettuce, sweet fruit salad or a savory potato salad, there is something for everyone on the list of salad recipes.

Salad, a popular ready- to eat dish often contains leafy vegetables or fruits, often served with dressings usually served at a chilled or at a moderate
temperature. Salads may sometimes additionally contain grain, meat, tuna or other seafood.

Leafy vegetables are generally served with dressings, as well as with garnishes, and sometimes with meat, pasta, cheese, eggs, fish or whole grains.
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June 15, 2014

Turmeric For Tendonitis

Tendon is the structure in the body that connects your muscle to the bony attachment. It is tough yet flexible band of fibrous tissue. When functioning normally,these tendons slide easily and smoothly as the muscle contracts.
Sometimes, the tendons get swelled up due to several reasons and the normal gliding movement of the tendon is impaired and the movement will become difficult.This very condition i.e. inflammation of tendons is referred to as Tendonitis. It is also called as jumper’s knee, swimmer’s shoulder or tennis elbow.
Tendonitis is most often an overused injury. It often occurs when people begin a new activity or exercise that causes a tendon to become irritated. It can be a result of an injury, repetitive movement, aging or a disease, such as rheumatoid arthritis. This problem is most common in the age of 40-60 year range. Occasionally, there is an anatomical cause too. If the tendon does not have smooth path to glide along, it is more likely to become inflamed. But these are some of the unusual situations.
Tendonitis is always diagnosed on physical examination. Consistent findings with tendonitis includes:

Tenderness directly over the tendon
Swelling of the tendon
Pain with movement of tendons
The pain increases on moving the injured area

TURMERIC FOR TENDONITIS:
Tendons the tough cord of fibrous tissue that join muscles to bone are essential for movement because they transfer the force of muscle contraction to bones. Tendonitis is a form of tendon inflammation that causes pain and tenderness close to joints, and is common in knee, elbow, shoulder, hips and wrist.
The global incidence rate of tendonitis is on a increase with increase in aging. In 2002, there were an estimated 232,000 Achilles tendon sports injury in U.S.
However,a derivative of the Indian curry spice turmeric hopes to offer a new treatment for the sufferers of this painful condition of tendonitis.
Curcumin,which gives the turmeric its bright yellow color, could be helpful in treating painful inflammatory conditions, such as tendonitis. According to the researchers at the University of Nottingham in the UK and the Ludwig-Maxmillians university in Munich, Germany studies show that curcumin can be used to suppress biological mechanisms that spark inflammation in tendon diseases.

Dr Ali Mobasheri of the University’s School of Veterinary Medicine and Science, who co-led the research, said: “Our research is not suggesting that curry, turmeric or curcumin are cures for inflammatory conditions such as tendinitis and arthritis. “However, we believe that it could offer scientists an important new lead in the treatment of these painful conditions through nutrition. Further research into curcumin, and chemically-modified versions of it, should be the subject of future investigations and complementary therapies aimed at reducing the use of non-steroidal anti-inflammatory drugs, the only drugs currently available for the treatment of tendinitis and various forms of arthritis.”

Curcumin has an effect on inflammatory reactions by inhibition of signalling molecules known as interleukin. Interleukins are a type of cell signalling protein molecules that can activate a whole series of inflammatory genes by trigerring a ‘dangerous switch’ called NFkB.
Curcumin known for its potent anti-inflammatory properties, The compound has been known to influence more than 700 genes, and it can inhibit both the activity and synthesis of cyclooxygenase-2 (COX-2) and 5-lipooxygenase (5-LOX), as well as other enzymes that have been implicated for inflammation.

DOSAGE:
Turmeric dosage depends on the condition of the sufferer. It is easily accessible as tablet, tincture or in liquid form. The best way to include turmeric for prevention of various diseases is to include it in the daily diet. Taking 250-500 milligrams of turmeric(available in capsules or tablets)three times per day as mentioned on product level helps very much in treating tendonitis.
A usual dose can be made upto 6 capsules per day of 500mg. But if taken with water,take one pill at a time and have enough water to wash down the capsule.

According to a tendonitis patient,
“Taking a heaped tea -spoon of turmeric in a glass of orange juice (after diluting it in a little warm water) two times a day for two months brought down her pain to half the amount she had in the beginning.”,
TIPS FOR INCREASING ABSORPTION OF CURCUMIN:
1. One alternative is to make micro emulsion by combining a tbsp of curcumin with 1-2 egg yolks and a tsp or two of melted coconut oil. Blend it to emulsify the powder.
2. You can also use turmeric liberally in your cooking. Choose a pure turmeric powder rather than a curry powder, as a study has found that curry powder contains little curcumin.
3. Another strategy is to put 1 tbsp of curcumin powder into a quart of boiling water. Its best to drink this water within 4hrs.
PRECAUTIONS WITH TURMERIC:
1. Excess use of turmeric over long periods can cause indigestion, nausea, dizziness or diarrhea.
2. People with diabetes, pregnant women or those with bile duct obstruction or gall stones must avoid turmeric supplements.
3. Turmeric supplements should be avoided with children.
4.Checking about the right dosage of turmeric supplements with your doctor is essential.

June 14, 2014

Strawberry Pleasures

The heart shaped and juicy, as lovely as a love story. A bright red strawberry, is like a symbol of love. These strawberries were considered as the darling of spring’s transition into summers, with this fruit being available only in the month of June. But now with advance in agriculture techniques, these are now available all round the year. You can now enjoy these lovely strawberries anytime your heart desires.

Strawberries, small red fruits clad in scarlet red, dotted with tiny seeds and wearing green little caps, make one of the most delicious and attractive food on earth. They may be found in different varieties, colors or sometimes even different shapes.

Strawberries belong to the rose family and for centuries it grew as wild in America and Europe, but today them are not limited to their native place due to the advancement in crossbreeding techniques.

You’ll fall in love with them, when you know how good they are for you and your belly. These yummy berries are low in calories and fats, high in fiber, potassium, folic acid and antioxidants. You won’t believe that eight medium sized strawberries could impart you more vitamin C than oranges.

One full cup of strawberries contain 45 calories, 0 gm fats, 0 gm cholesterol, 1 mg sodium, 3 gm fiber, 7 gm sugar and 1 gm protein.

Reportedly, United States was the greatest producer of this fruit till 2005. Strawberries also carry the potential to some of the medical and beauty treatments-

l Strawberries if consumed on a regular basis help to reduce the possibility of cancers and heart attacks.

l These berries could also help to remove stains from your teeth.

l Their intake helps in reducing blood pressure.

l Strawberry juice when combined with honey, could provide cure for sunburns and inflammation.

l Intake of nitrate rich strawberries, helps increase flow of blood and oxygen to your muscles.

l Consumption of strawberries by pregnant women is helpful in reducing risk of birth- defects in child, due to the presence of folic acid in them.

Since long, strawberries have been associated with love. During the olden days, newly weds were served with strawberries. Some believe that splitting a double strawberry into two and sharing it with opposite sex may lead you to fall in love with him/her.Some consider them as a symbol of Venice, the Goddess of Love.

There are several strawberry festivals held in different parts of the world, especially in United States. These festivals are organized in late spring, which is the harvest time for this fruit. They are a treat for strawberry lovers as they offer a lot of fun activities and entertainment to the visitors. A number of strawberry delicacies, like pies, shortcakes, jams and desserts are served during this festival.

Some healthy strawberry recipes-

1. Strawberry shortcakes-

Combine 1 tbsp corn sweetener and 1 tbsp corn starch in a small sauce pan. Stir in 1 cup orange juice. Boil it, cook and stir it constantly for 1 min. Until mixture is thickened. Now cool the mixture by stirring. Combine orange juice mixture and some sliced strawberries in a bowl and stir them together. Cover it and refrigerate for 30 min. To serve, spread vanilla sauce over it.

2. Mango- ginger strawberry smoothie-

combine 1 cup peeled mango, 1 cup sliced strawberries, 1/2 cup vanilla yogurt, 1/4 cup cold water, 2 tsp honey, 2 tsp minced crystallized ginger and some crushed ice. Blend them all together, to make a soft gentle puree and serve in glasses.

3. Fresh strawberry jam-

Combine 2 cup sugar, lemon zest and lemon juice in a saucepan and cook at low heat for 10 min, till sugar is dissolved. Add strawberries and continue to heat for 20 min, until strawberries release their juice. Cook till the juice gels on the cold plate and store this refrigerated in sterilized jars.

4. Strawberry lemonade-

In a saucepan, add 2 cup water and 1 cup sugar and bring them to boil. Heat and stir the mixture, until sugar dissolves. Add lemon juice, and then remove from heat. Let it cool, and then drain it. In a blender, puree the strawberries and add it to the drained mixture with lemon juice. Stir well and serve chilled, garnished with mint and strawberries.

5. Strawberry frozen yogurt-

24 hrs before you start making it, insert your ice cream maker into freezer. Add strawberries, lemon zest, lemon juice, sugar and rum to a bowl and toss. Cover the bowl with plastic and let the strawberries to soften at room temperature for 1 hour. Now, add strawberries with their juice in a blender. Blend the berries, and then add vanilla bean seeds and yogurt to it and continue to blend it. Place it in freezer to chill. Now, turn the ice- cream maker on and pour the yogurt into it. Churn until the mixture looks slushy, after 12 to 15 min.Place it in freezer to make the scoop hard.

June 13, 2014

QUEEN OF HERBS- THE HOLY TULSI

Since time immemorial, the mankind has relied on the healing power of herbs. If we dig into our ancient past, we would find enumerable references of traditional herbs with numerous health benefits. One such plant, which finds it mention everywhere, is tulsi or basil.

The holy tulsi, also known as the ‘ QUEEN OF HERBS ’ ,is the most sacred of all the herbs found in India. In Ayurveda, tulsi is regarded as a divine plant. The benefits of the plant are much beyond our knowledge and its mere presence can bring a change.

Dr. RM Gupta, a naturopath, says, “ tulsi is not only beneficial in curing cold and cough but it can also act as an anti-cancer and blood-purifying agent.”

There are three types of tulsi mentioned in Ayurvedic texts – Rama tulsi, Shyama or Krishna tulsi and Vana tulsi, all having their own different benefits. According to Hinduism, it is regarded as Goddess Tulsi. Its leaves are offered during the worship of Lord Vishnu and his incarnations of Krishna and Vithoba.

Beauty benefits –

Tulsi stems and roots are known for the making of the tulsi malas. Tulsi also known as skin rasayana, helps to stay healthy and supple as it is a good source of vitamin C, carotene, calcium and phosphorus.

For hair, add a small amount of tulsi oil to coconut oil and massage well. Tulsi helps to improve blood circulation and keeps the scalp cool. Applying tulsi paste, keeps the scalp and roots clean and dandruff free.

It has also been successfully tried by some naturopaths in treatment of leucoderma. Its anti-oxidant properties prevents the body from damages caused by free radicals, thus delaying the aging process and appearance of wrinkles and other signs of aging.

Health focus-

According to the reports published, an oily substance found in tulsi actively destroys tuberculosis bacilli. It is also used to prepare more than 300 medicines in Ayurveda and homeopathy. During eclipses, may people believe that if leaves of the tulsi plant are kept near the food items then it prevents any adverse effects on them

It is claimed that tulsi promotes positive thoughts among people who come in contact with it. The plant has the ability to clear bad air, and therefore known to promote positive thoughts among people who come in contact with it.

Medicinal value-

Not only from the religious point of view but from a medicinal perspective also, tulsi has endless medicinal values and these are –

Swine flu– wonder herb tulsi not only keeps this dreaded swine flu away but also helps in fast recovery from it. Tulsi improves the body’s overall defense mechanism including its ability to fight viral diseases. It was successfully used in combating Japanese encephalitis. The juice of tulsi leaves, should be consumed twice a day with empty stomach as it reduces the chances of swine flu returning.

Cough– tulsi is one of the basic ingredient of almost all the Ayurvedic cough syrups and helps mobilize mucus in bronchitis and asthma.

Eye disorders– tulsi juice is an effective remedy for sore eyes and night blindness caused by lack of vitamin A.

Tooth disorders– tulsi is good for maintaining dental health and is an excellent mouth freshener and oral disinfectant as it destroys germs and bacteria found in mouth.

Radiation poisoning and cataracts– tulsi gives promising protection from radiation poisoning and cataracts.

Fever– during rainy season, when dengue and malaria fever prevail, tender leaves of tulsi, boiled with tea, acts to prevent these diseases. In case of acute fever, a decoction of the leaves boiled with powdered cardamom in approximately half-a-liter water, mixed with sugar and milk brings down the body temperature significantly. This should be repeated after every two or three hours.

Headaches– tulsi is used as an effective medicine for headaches. A decoction of the leaves twice a day can help get rid of headaches.

Respiratory disorders– the herb, tulsi is useful in treatment of respiratory system disorders. Tulsi leaves boiled in half-a-liter water, till half amount of water is left, added with ginger and honey is an effective remedy for asthma, bronchitis, influenza, cough and cold. This can also be given with cloves and common salt, to get immediate relief.

Home remedies with tulsi-

Tulsi strengthens the body to fight diseases caused by the deficiency of vitamin A and C. It also has the potential to cure feminine diseases.

In case of sore throat, boil tulsi leaves with water and drink twice a day. This water can be used to gargle.
Tulsi juice and honey are effective in curing hiccups.
Tulsi leaves provide relief in ear pain and infection. Put a few drops of tulsi leaves into the ear for relief.
To get relief from pain due to burns, apply tulsi juice mixed with equal amounts of coconut oil.
To get quick relief from itching, apply tulsi juice mixed with lemon on the affected portion.
Eating a few leaves of tulsi improves digestion, relieves acidity and gastric trouble.
Tulsi leaves boiled with water, and then cooled can be applied on acne-affected area and eliminates pimples.
A few leaves of tulsi chewed can cure ulcers and infections in mouth.
To cure malaria, take 5-6 leaves of tulsi with black pepper powder twice a day.
Using the powder of dry tulsi leaves, and brushing teeth with this powder can keep healthy gums and prevent bad breath.

June 11, 2014

ways to eat chia seeds

Chia seeds are traditionally consumed in Mexico, and United States. At present chia seeds are also grown in Argentina, Peru and Bolivia. Chia seeds are now also being grown in Australia, which is quite likely to become the biggest chia growing country in the world.Many Aztecs and Mayans considered chia seeds as their staple food by turning into small granular form and using them as flour, using them as oil and drinking them mixed with water in form of gel. During this period, chia seeds were considered as the super food because they could increase stamina many fold times and helps in building strong muscles.

Chia seeds contain a good amount of fiber- 5 grams in just a single tablespoon. It is this fiber present in the seeds of chia plant which leads to swelling up of chia seeds when mixed with water, leading to the formation of chia gel.

According to the statistical sampling by United States Department Of Agriculture (USDA), a single ounce of chia seeds contains 9gms of fat, 5mg of sodium, 4gms of protein, 11gms of dietary fiber, 27% phosphorus, 30% manganese and 18% of calcium. In 2009, the European Union approved with chia seeds being called as novel food. These seeds are rich source of omega-3 fatty acids, because they include a good amount of alpha-linolenic acid (ALA).

Chis seeds are food supplements that are totally gluten free, healthy for hair, skin and nails. They are rich sources of anti-oxidants and contains complete proteins with all the eight essential amino acids. Chia seeds have the following health benefits –

1. Helps to lower the cholesterol level.

2. Reducing body weight.

3. Has anti-inflammatory properties.

4. Reduces high blood pressure.

5. Maintains healthy heart and keeps immune system strong.

Ways to eat chia seeds –

There are a lot of healthy ways to use chia seeds in order to derive all the healthy nutritious contents of these seeds. Chia seeds is largely used as egg substitute especially when it comes to baking, due to the unique property of chia seeds to absorb liquids and turn into a gel. These seeds can also be used to grill meat and as a soup thickener.

These are the following ways to include chia seeds in our daily diet –

1. Breakfast topping – chia seeds can easily be enjoyed in morning by just simply adding them to your pancakes, yogurts and cereals.

2. Jellies and jams – chia seeds can be consumed more deliciously by adding it to the purree of fresh fruits like strawberries, blueberries and raspberries and converted into mouth-watering jams and jellies.

3. Grilling meat – remember next time you start with grilling, sprinkle some chia seeds to the grilling mixture in order to thicken the spread.

4. Soup thickener – this tip is beneficial for those who are allergic to the use of gluten, you can use an overnight soaked chia seeds as a thickener instead of using the flour thickeners for the soup.

5. To thicken meatballs – meatballs can easily be thickened using a healthy substituent for bread crumbs that is chia seeds, by adding an appropriate amount of chia seeds to your meat.

6. Using as all-purpose flour – chia seeds can grinded or blender in a mixer grinder or with blender and turned into fine powdered form, and can be used as an all-purpose flour.

7. As an egg substituent – as mentioned, chia seeds can easily absorb the liquids and turns into a nice gel, it can be very well used as an egg substituent for baking.

8. Adding to juices and tea – chia seeds can be added to a glass of juice, tea or any of the hot drinks. This can be done by allowing the drink with added chia seeds to stand for a few minutes so that the seeds can absorb some of the liquid, making it into a thick beverage.

9. Chia seeds smoothies or fresca – just 2 tbsp of chia seeds can be added to the smoothies and blended nicely, in order to get the even mixture. For chia fresca , chia seeds can be added to water, lime juice and a spoon of honey to enjoy it in summers.

10. Chia sprouts for salads – this is a simpler and a healthier way of consuming chia seeds- by turning them into sprouts. This can easily be done by putting some chia seeds in water, draining this water off and leaving behind the chia seeds in a jar container for a few days and rinsing and pouring off the water after every 12 hours. Within a few days, you will get chia seeds turning into sprouts.

Some healthy chia seed recipes-

1.so Chia seed smoothie :

In a bowl, blend almond milk, yogurt, vanilla and 2 tbsp of maple syrup with a little salt. Whisk in the chia seeds in this mixture, and let it stand for about 30 minutes. Cover and refrigerate this mixture. After few minutes, mix it with berries, maple syrup and a few almonds.. Serve this in glasses topped up with berries and enjoy on a bright sunny day.

2. Chocolate chia seed pudding :

Mix 2 tbsp cocoa powder, 2 tbsp brown sugar and 1 tbsp coffee powder in a bowl and mix them all together until no lumps remain. Add chia seeds to the mixture, also add 1 cup milk to the bowl and mix properly. keep the mixture aside for a few minutes and repeat this stirring again for a few more times. Cover the mixture and refrigerate it overnight. Serve this chocolaty pudding next day with a spread of honey.

3. Chia cherry crunch bites :

Place 1/2 cup almonds, 1/4 cup cashews, 1/4 cup dates and grind them until finely chopped. Add vanilla, chia seeds, dried cherries and 2 tbsp almond butter and blend them with a blender. Transfer the mixture into another bowl. Now add cacao nibs to mixture and roll them into balls. The chia cherry crunch bites are ready and can be stored in airtight containers in refrigerator.

June 9, 2014

Author: Amandeep kaur