Category: Food

Dealing with Food Inflation
What is Inflation?

Inflation is an economical scenario when there is a sustained increase in prices of goods and services over a period of time. When the general price level rises, each unit of currency buys fewer goods and services. Consequently, inflation reflects a reduction in the purchasing power per unit of money and it might vary geographically and sometimes with respect to time. Inflation is generally thought to be a negative impact on the economy, which is partially true because of the increase in the opportunity cost of holding money, uncertainty over future inflation which may discourage investment and savings. But on the other hand it can also ensure that central banks can adjust real interest rates, and encourage investment in non-monetary capital projects. Inflation may occur due to increased demand and limited supply, or due to increase in prices of raw materials.

Food Inflation

Food inflation can be defined as a consistent rise in the price level of all agricultural food items. This rise in price level is neither seasonal nor sudden, it keeps on increasing over a period of time. Food inflation is generally volatile because of the nature of food and its dependence on external factors like climate and soil. Despite this inflation in food prices is a very worrying phenomenon, and one which tends to increase every year because of lower production of agricultural products and higher consumption rate due to increase in population. Agricultural lands have become real estate mines, and this has come back to haunt the economy. In India a booming economy has GDP expanding at 9% a year. Official inflation is around 7%, but, headline food inflation is more than double at 17.8% according to a survey in 2011. Food inflation is a headache to any economy, but more so in developing economy because it can be a matter of life and death for certain sections of the society.

Causes of Food Inflation

Food inflation has two major causes,
- Cost-Push Inflation
- Demand Pull Inflation
Food Inflation can increase because of natural causes like bad weather and destruction of crops due to natural calamities. For example, Sugarcane is in high demand in Tamil Nadu during the months of January and February and if there is a situation when the main sugarcane producing areas are affected by rain, and there is a decline in production the cost of Sugarcane is bound to increase because of excess demand and limited supply.

Another major reason for food inflation is the increase in demand for bio fuels, which results in agricultural lands being used for producing energy crops and cash crops. The fertile agricultural lands are often not used properly and are wasted. There is also the problem of insufficient utilization of available lands due to unskilled labor and lack of proper education.

Rise in food prices cannot be put under these general issues always. There is a broader reason, which is the aversion the newer generation has towards agriculture which is mainly due to the migration to cities in search of better jobs, education and facilities. There is also lack of proper irrigation facilities and over 60% of India’s fertile land is not irrigated. There also black marketers and hoarders, who buy products at a lesser rate and sell it in the black market for much higher prices when demand increases.

Effects

Food inflation has adverse effects on the economy and prevents the Government to concentrate on other key issues. Food inflation makes certain basic commodities like fruits a luxury. People would rather spend the money on an evening meal rather than a banana or papaya. People will have to cut back their spending on other amenities as food is the basic necessity. Industries take a hit due to these cut backs. If the mere basic necessity of people, food and water are not provided adequately it is impossible for a nation to thrive successfully and prosper in various fields.

Ways to tackle Inflation

The most important thing is to avoid wasting food. According to UN, India wastes more food than any other country in the world. While the prices of onions are steeply increasing due demand supply mismatch hundreds and thousands tons of onions are being wasted due to lack of proper refrigeration and storage facilities. It is a fact that over the 30% of the onions produced every year are wasted. No wonder Onion prices are increasing! We are already living in high demand less supply environment and wastage due to improper storage should be avoided and controlled immediately. Storage does not refer to just dumping these vegetables onto bamboo stacks but actually providing proper ventilation and sunlight to these storage facilities.

We can also tackle inflation by increasing the production according to increase in demand by providing a more constructive environment and convenient environment for farmers and encouraging them concessions and perks. They should also be educated about modern farming techniques and importance of proper storage.

We have seen Governments tumble due to increase in vegetable prices and it is a very real and serious issue every citizen must be made aware of. Food inflation is a natural phenomenon but it is up to us to keep it under check and manageable. Sending space shuttles and moon missions might all turn out to be useless if people are still struggling for food and water.
November 21, 2014
Too much of healthy eating… A disorder?

When it comes to eating healthy foods, the answer is always yes. But do you know excess of pure and healthy foods and their consumption can be disorder. Though, it is well known that excess of everything is bad for health. Yes, It is right that we all are encouraged to eat healthy foods and munch on healthy diet but some people take it too far and having too much of it; Not a good idea. Excess of healthy eating falls in eating disorder category, when taken beyond to a certain point and this disorder is called as Orthorexia Nervosa, which refers to compulsion to eat nothing, but healthy. It is an obsessive compulsive disorder that creates severe phobias about eating impure unhealthy food, though it may seem counter-intuitive but limiting oneself to certain category of foods, termed as “healthy” can be dangerous. Eating disorder charities are reporting rise in number of people suffering from this serious psychological condition. This condition, Orthorexia Nervosa was named by Californian doctor, Steven Bratman, in 1997, and is described as a “fixation in righteous eating”. This tends to effect equal number of men and women but sufferers tend to of over 30, middle class and well-educated. Orthorexics are solely concerned about their diets and quality of foods they put in their body, refining and restricting their bodies according to their personal understanding of which foods are “pure”. They have rigid rules around eating like refusing to touch salt, sugar, soya, gluten, yeast, wheat, caffeine or any foods containing artificial additives are also out. This obsession of ‘good’ leads to malnourishment in them most of the time.

Consultant lifestyle nutririonist Trupti Gupta says,”It’s a condition that stems from low self-esteem, or a need to be in complete control, even at the cost of punishing yourself.” If your life revolves around food and you cant plan your outing without specific meal availability, it can become a major concern for your family and friends. Moreover, due to this specificity, they also suffer from deficits as they take the reins of their meals in their own hands without seeking any professional advice. The most common issues faced by orthorexics are loneliness, depression, anxiety and failure. For those who can’t beat their obsession of clean green, healthy food, this is what it can lead to. To improve the condition, take emotional help from near and dear ones and watch carefully through these points;

Excessive Water intake: Water is excellent for health and drinking eight glasses every day is recommended. I know everyone has heard of it millions of times and no doubt follow it too. This is because water flush out the toxins from the body, but excess is not good, so you need to draw a line here too. As, one should not exceed their intake from eight glasses of water a day, because it leads to hyperhydration and which is not a sign of good health. It can lead to chemical imbalance in the body. So, keep check on your drinking amount.

Don’t Overdo your Proteins: Deficiency of proteins is not good. True. Even, sometimes fitness experts say going high on proteins and reduce your intake of carbohydrates, but it is advised to use your discretion here too. Carbohydrates, being source of energy can give adverse effects if kept out of your diet. When you can’t get your energy from non-carb diet, then it will be taken from protein and fat, which will put pressure on liver. In place, protein supplements taken in excess can put a strain on kidney, which can prove to be detrimental to health, and even lead to weight gain if not accompanied by proper exercise.

Check your Calcium intake: You must ensure that your calcium intake is upto the mark to maintain good good bone health. However, one should remember that excess of it in the body can affect your bones in a negative way. As, it can lead to the build-up of calcium deposits in the joints, causing pain in them and can also lead to stones in the kidney.

Popping of Vitamin Pills: Being conscious about your vitamins is good but indiscriminate popping those pills to maintain your vitamin content of body is not recommended. Remember, an overdose of Vitamin B1 can lead to deficiency in Vitamin B2. It can be even fatal. As, excessive Vitamin A can damage your liver and is also harmful for the bones and in pregnant women, it may even end up having birth defects in the child. On the other hand, Excessive Vitamin C can lead to diarrhoea. It is but natural that high dose of such supplements can cause adverse effects, especially if they are fat soluble like Vitamin A, D, E and K. So, its better to moderate your vitamin intake.

A body needs everything in moderation so that all the nutrients can be balanced according to their needs. The reverse of unhealthy eating habits, when fussing over health gets dangerous which is clear from many instances as above. Too much calorie calculation leads to psychological anorexia, further leading to many deficiencies. One should cut their quality of food of the basis of healthy eating with the perception of being healthy or losing weight as it may lead to malnutrition. Rather, one should measure our worth in laughter, peace and happiness not in weight or height. Moderation and Balanced diet is the key. So, eat healthy but don’t push yourself to healthy eating disorder.

November 9, 2014
Magic Maggi!

Ma’s ‘magic maggi’. I remember getting it to school for lunch almost every week and my friends would finish it off in less than 5 minutes. They loved my mother’s ‘magic maggi’. I did too. She fried it instead of simply boiling it. She gave a whole new dimension to it.

Ma added eggs (a must), experimented with different veggies depending on the season of the year, sometimes threw in a couple of shredded chicken, tossed and turned the divine mixture – a bit of this, a bit of that – and voila the favourite food of the household was ready to be devoured.

One needs to know the craft of making maggi and simply fall in love with its art.

My sister-in-law loves maggi – quoting her, “During my college years, I had to stay in a hostel and you know how hostel food is. Yuck! I basically learnt to eat maggi for breakfast, lunch AND dinner. My Life Saviour! “

She taught me a couple of tricks and different recipes to turn a simple maggi into a restaurant quality dish (almost). And being the awesome person that I am, I would love to share those recipes with you. We will start with something yummy yet simple, and move on to the dishes which require a bit more skill to make. So, here goes:

Cheese and Corn Maggi

What you will need: 2 packets of Magic Masala Maggi, 2 and a half cups of Mozzarella Cheese (shredded), ½ cup boiled corn, 1 and a ½ cup of water, 2 tbsp butter, salt

How to make it: Boil water in a pan. Break the cakes of Maggi into smaller bits. Add the Maggi. Stir gently. Add the Masala (spice mix). Stir. Add the boiled corn and some salt to the Maggi. Grease a baking tray with some butter and keep it aside. Once the Maggi is half-cooked, pour them in the baking tray. Add the shredded Mozzarella on top. Sprinkle the top with more cheese and herbs. Place the baking tray in a preheated oven (around 120 degree Celsius) for 5-6 minutes. Once the cheese melts, your Cheese and Corn Maggi should be ready.

Maggi Sandwich

What you will need: 1 packet Magic Masala Maggi,2 toasted bread slices, 1cheese slice (cut them into small pieces),1/2 tsporegano (dried),1/2 tsp dry red chilli flakes

How to make it: Boil 1 cup of water in a pan. Break the cakes of Maggi into smaller bits. Add the Maggi. Stir gently. Add the Masala (spice mix). Cook on a medium flame for 3 to 4 minutes. Stir occasionally.Add cheese, oregano and chilli flakes. Stir and mix well. Divide the mixture into 2 equal portions.Spread a portion of the mixture on each toasted bread slice.Serve hot.

Veg Maggi Omlette

What you will need: 1 small packet of Magic Masala Maggi, 1 cup besan, 1 cup semolina, 3 or 4 green chillies, 1/2 cup sprouted whole green gram, a bunch of coriander leaves, 1 medium sized onion, 1 tsp ginger and garlic paste, 1/4 cup carrot (grated), 1/4 cup coconut (grated , 1/2 cup olive oil , pinch of salt

How to make it: Boil 2 cups of water in a pan. Break the cakes of Maggi into smaller bits. Add the Maggi. Stir gently. Add the Masala (spice mix). In a bowl, put besan, semolina, salt, ginger garlic paste. Mix well.Take the Maggi, onions, grated carrot, grated coconut, coriander and green chillies and dip them in the besan mixture. Mix thoroughly. Add water to balance the consistency of the batter. Dab some oil on a pan. Heat it. Put some batter in the pan in the shape of an omlette. Add green gram sprouts over the omlette. Cover the pan with the lid and allow it to simmer. After 3 minutes, flip the omlette. Cook for another 2 minutes. Serve hot.

Maggi Noodle Salad

What you will need: 1 packet of Magic Masala Maggi, 1 cucumber (diced), 1 onion (finely chopped), 1 tomato (finely chopped), 1 capsicum (diced), ½ tsp cumin (powdered), 3 garlic cloves, 2 pinches of rock salt, one pinch of salt, ½ tsp sugar (powdered), ¼ tsp chat Masala, 1 green chilli, a bunch of mint leaves (finely chopped), a bunch of coriander leaves (finely chopped)

How to make it: Break the cakes of Maggi into smaller bits. Dry roast them in a pan until they are a soft brown colour. In a large bowl, mix vegetables such as, cucumber, tomato, capsicum and onion. Add crushed garlic, cloves and green chilli. Add rock salt, cumin, salt, chat masala, sugar. Mix well. Add the crushed roasted maggi noodles to the vegetable mix. Sprinkle some mint and coriander leaves on top. Serve immediately.

The Maggi Magic does not end here. Obviously. Give it a northern twist. Add the southern zing. Spice it up. Or keep it simple. Listen to your heart. Put on your chef’s hat. Experiment with flavours and let your creation do the talking. Be the Maggi Chef. Be You.

November 9, 2014
KASHMIRI PANDITS- CULTURE AND CUISINE

Kashmiri pundits, also known as Kashmir Brahmins are the oldest inhabitants of the state of Jammu and Kashmir. They are the only Hindu community native to Kashmir. Through the years, many Hindus have migrated from different parts of the country. The history of the Kashmiri pundits is the history of Kashmir valley itself.

CUISINE

They have their own exquisite culture as well as food habits. They introduced the use of yoghurt, asafetida and turmeric powder to Indian cuisine. There is a heavy use of mutton in Kashmiri cuisine. Its use was prevalent throughout the history of Kashmir. There are about 30 different varieties of mutton in the cuisine. Normally pundits do not use meat but it has a prominent place in the cuisine of Kashmiri pandits. The use of beef is strictly prohibited in the cuisine of Kashmir.

Meat is cooked in the households of Kashmiri pundits during festivals and it is part of their identity.

NOTED DISHES

1)      ROGAN JOSH

It is a lamb based dish which is seasoned with Kashmiri chilies, ginger, asafetida and bay leaves. Asafetida is used by Pandits in place of garlic. Yoghurt is used instead of onions to make the dish thicker. It is a favourite dish in Kashmir and is cooked during special occasions. It is originated in Persia and is aromatic in nature. It is one of the signature dishes of Kashmiri cuisine. The word Rogan Josh means, “Cooked in oil at intense heat.” This dish was brought to Kashmir by Mughals. It is one of the main dishes in the multi- course dish of Kashmir known as ‘Wazwan.’

There are many adaptations of this dish where different varieties of sauce are used.

PREPARATION

INGREDIENTS

1)      1 kg lamb mutton cut in 70gm. Pieces

2)    ½ cup mustard oil

3)    1 tbs ghee

4)    ½ cup curd

5)    ¼ tsp asafetida

6)    ½ tsp cumin

7)    6-8 pieces of half crushed cloves

8)    2 bay leaves

9)    2 tbs Kashmiri chili powder

10)2 tbs fennel powder

11)1 tsp dried ginger powder

12)1 tbs salt

13)1 tbs garam masala

14)4 cardamom

15)2 pieces of cinnamon

16)3 pieces of big cardamom

17)1 tbs ghee

METHOD

1)    Wash the mutton and drain off extra water.

2)    Put mustard oil in a frying pan and keep it in a full flame till the smoke comes out. Remove it from the flame for 2-3 minutes.

3)    Mix mutton with the curd and heat the pan on a full flame for frying.

4)    Stir the mixture so that it won’t stick to the bottom of the pan and also the liquid produced by the pan dries up.

5)    Now add asafetida, cumin, salt and cloves to it and heat it on a low flame till it becomes brown.

6)    Now add chili powder to it and stir till deep red color appears.

7)    Now add 2 glasses of water and bay leaves, fennel powder, ginger powder, cinnamon pieces, crushed cardamom and stir so that that the ingredients mix properly. Cover the pan with a lid and then heat the mixture on a low flame.

8)    Add garam masala and ghee and boil it for two minutes.

9)    Garnish the dish with coriander and serve it with boiled rice.

2)      YAKHNI

This is another mutton dish from the lands of Kashmir. It is a yoghurt based mutton curry and it excludes the use of turmeric and chili powder. Other ingredients include bay leaves, cloves and cardamom leaves. It is often served with rice along with another spicy side dish.

PREPARATION

INGREDIENTS

1.       1 kg mutton (chest pieces)

2.       3 ladles of mustard oil.

3.       2 table spoons of fennel powder

4.       1 table spoon cumin

5.       2 bay leaves.

6.       ½ tea spoon asafetida

7.       5 half crushed cloves

8.       3 black cardamom

9.       1 inch cinnamon

10.   1 kg whipped curd.

11.   1 spoon pure ghee

METHOD

1)      First wash the mutton and drain off excess water.

2)      Heat oil in a pressure cooker and then add mutton, salt and asafetida to it. Start frying for five minutes in full flame.

3)      Put ½ glass of water, fennel powder, crushed black cardamom, cinnamon and bay leaves and pressure cook it up to 3 whistles.

4)      Put oil in a frying pan and heat it. Then cool it for three minutes and put cumin to it.

5)      Put it on a low flame and stir the cumin for three minutes. Then add curd to it and put the pan on a high flame. Stir the mixture continuously so that it won’t curdle till it boils.

6)      Add the boiling curd and pure ghee in the mutton and keep it on a low flame for five minutes.

7)      Serve the dish with hot boiled rice.

3)      WOZIJ CHAAMAN

It is an important vegetarian dish prepared in Kashmir during special occasions.

INGREDIENTS

1) 1 kg cheese

2) 1 table spoon salt

3) 2 table spoon red chili powder.

4) 2 table spoon fennel powder

5) 1 tea spoon ginger powder

6) 1 tea spoon cumin

7) 1/2 tea spoon black cumin.

8) 1/4 tea spoon asafetida

9) 4 crushed black cardamom

10) 4 half cloves

11) 2 bay leaves

12) 2 small pieces of cinnamon

13) 3 crushed cardamom

14) 3-4 ladles mustard oil.

METHOD

1)    Cut the cheese into big pieces.

2)    Put oil in a pan and fry the cheese in oil till they turn into brown color. Then add the cheese into a boiler.

3)    Add 3 glasses of water and then salt to it. Also add fennel powder, bay leaves and cinnamon pieces in the boiler.

4)    Turn the stove to low flame and add black cumin, cloves, asafetida, and red chili powder to it.

5)    Add ½ glass of water in the pan containing rest of the oil and heat till the red color appears and water evaporates.

6)    Empty the contents of the pan in boiler and cook it in low flame till some water evaporates.

7)    Add cardamom and cumin to it and cook for 1 min.

Now the dish is ready and can be served with chapatti or hot boiling rice.

November 9, 2014
Sweet Potato: Delicacies you cannot miss

SWEET POTATO DISHES

Sweet potato is the healthier replacement of our beloved potatoes and it is loved by most of us. Packed with important vitamins and other nutrients, sweet potato helps us stay fit. They are also a good source of potassium and iron which are two most important minerals for our body. Sweet potatoes are not only delicious but they also come with long list of health benefits. So, head to the nearest grocery store now and grab some sweet potatoes. Here are a few dishes to get you started.

1. Sweet Potato Biscuits

Ingredients:

• 1/2 kg of all-purpose flour

• 1/2 teaspoon salt •

I cup butter

• 1 sweet potato

• 4 teaspoon baking powder

• 1/2 cup buttermilk

• 1/4 -1/2 cup unsalted butter

• 3-4 tablespoon maple syrup

Method:

• Cook and mash the sweet potato.

• Now, add buttermilk to mashed sweet potato and blend it well.

• In another bowl add the all-purpose flour, baking powder and salt. Add the butter to this and mix it well.

• Add the two mixtures and mix it well into soft dough.

• Roll out the dough on a smooth surface to about a thickness of 1 inch. Use a biscuit-cutter to cut into your desired shapes.

• Bake it for 15 minutes approximately and your sweet potato biscuits are ready.

For the Maple Butter:

• Mix the maple syrup with the butter to get a smooth mixture.

• Serve with the warm biscuits.

2. Sweet Potato Patties

Ingredients:

• 4 sweet potatoes

• 3 eggs

• 1 cup of chopped onion

• 1-2 teaspoons of chilli powder

• 1 teaspoon salt

• 1/2 teaspoon cumin seeds

• 1 teaspoon pepper

Method:

• Grate the sweet potatoes and keep it aside.

• In a pan, sauté the cumin seeds until brown.

• Whisk the eggs and add the grated sweet potato, chopped onion, chilli powder, pepper, salt and the cumin seeds.

• Heat oil in a frying pan. Now put spoonful of batter into it and fry until golden brown.

• Serve it with sauce or chutney.

3. Sweet Potato Pancake

Ingredients:

• 1 cup wheat flour

• 1 cup all-purpose flour

• 1 sweet potato

• 2 tablespoons sugar

• 4 teaspoons baking powder

• 2 cups of milk

• 2 eggs

• Butter

• Maple Syrup

Method:

• Cook the sweet potato and peel it. Now, puree it and keep it aside.

• Take a bowl and whisk the eggs. Add wheat flour, all-purpose flour, sugar, baking powder and milk.

• Heat a pan and butter it properly. Cook a spoonful of the batter until golden brown on both the sides.

• Serve the hot sweet potato pancakes with maple syrup and enjoy!

4. Sweet Potato Pasta Ingredients:

• 1 cup of whole wheat pasta

•1 sweet potato

• 1 red bell pepper (thinly sliced)

• 1 cup diced tomatoes

• 1 teaspoon crushed garlic

• 1 tablespoon lemon juice

• 2-3 tablespoons of chopped parsley

• 1/2 cup cheese

• Salt

Method:

• Peel and shred the sweet potato and keep it aside.

• Cook the pasta until tender.

• Take a skillet and add 1 tablespoon of oil along with garlic. Keep stirring until you get the aroma of the garlic. Now, add the sweet potato, tomatoes, bell pepper and water. Cook until the bell pepper is crisp and tender. • Drain the pasta but keep half of the water it was cooked in. Now, put the pasta back into the vessel and add the sweet potato mixture, 1 tablespoon oil, parsley, lemon juice, salt and cheese. Add the retained pasta water and combine the mixture well. Your delicious sweet potato pasta is ready!

5. Sweet Potato Chocolate Pudding

Ingredients:

• 1 large roasted sweet potato

• 1/4 cup unsweetened cocoa powder

• 2-3 tablespoons maple syrup

• 1/4 cup milk

• 1/2 teaspoon vanilla extract

Method:

• Peel and puree the roasted sweet potato until smooth.

• Combine all the ingredients and blend it well until smooth. It should in a puree form. Your easy-to-make sweet potato chocolate pudding is ready to serve!

6. Sweet Potato Wedges

Ingredients:

• 2-3 sweet potatoes

• Pepper

• Salt

Method:

• Peel the sweet potato and cut into wedges.

• Mix the wedges with some oil, pepper and salt. Blend it well.

• Roast the wedges in the oven for around 15 minutes until they turn golden brown.

• Sprinkle some pepper on the top and serve them hot with ketchup.

7. Sweet Potato Soup

Ingredients:

• 1 sweet potato (peeled and diced)

• 1 chopped onion

• 1/2 teaspoon chopped garlic

• 3-4 carrots (peeled and sliced)

• 1 red pepper, sliced

• 1 teaspoon ginger

• 1/4 cup yogurt

• 1 cup chicken broth

Method:

• Heat oil in a pan. Add chopped onion and garlic. Sauté for 2-3 minutes.

• To this add the chicken broth and two cups of water. Stir well.

• Now, add sweet potato, carrots, red pepper and ginger. Cook it well.

• Once it is done, keep this mixture in the fridge for around 25 minutes. • Next, remove the vegetables from the mixture and puree them until thick.

• Put this puree into the soup and blend them well. • Cook until the soup thickens. When it almost finished, add yogurt and mix it well. Serve and enjoy!

November 9, 2014
Canned fruits and veggies… Healthy or not?

I know fresh fruits and veggies are always considered the best. When its organic, it is like cherry on the cake. But with changing lifestyle canned fruits have replaced the tree ripen fruits, ready to pluck and eat. Now there are ready to open cans having slices of fruits cut already and just needed to be eaten. Now, the concern here is if these are good to be consumed as they are, yes, they are good in saving time and just seem to be automatic to be eaten anywhere, any time. But, the concern arises when you think about the preservatives or chemicals used to keep the can food fresh. There is an idea among consumers that if it isn’t fresh it doesn’t count. But there is also findings saying that People need to be encouraged to eat more fruits and vegetables whether they may be fresh, frozen or canned, all do well. The only variable whatever form fits best and fits the pocket of consumer. When it comes to canned, all forms of fruits and vegetables matter; fresh, frozen, canned, sliced, dried and 100% juice. With so many options available and loads of variety, convenient packaging to make fruits and veggies easy to store and ready to serve, there is something in frozen, canned food that pleases everyone. Here are some quickie facts about canned stuff. Go through them and amaze yourself.

Most of the frozen and canned foods are processed within hours of harvest, so that their flavor and nutritional value are preserved and saved.

Studies show that foods prepared with canned foods have same nutritional value as that present in dish prepared with fresh and frozen ingredients.

The only difference between fresh just cooked stuff and frozen food is that canned foods are ‘cooked’ prior to packaging, so they are recipe-ready.

Frozen foods also require little initial preparation – washing and slicing for instance is already done.

Based on these facts, they say that all types of frozen foods count towards your daily dietary recommendation. Canned variety can be considered as healthy alternative. The good or bad in the canned fruit is determined here;

According to USDA, adults should atleast eat 2 servings of fruit each day and canned fruits are just as healthy, if not more, than its fresh counterpart. You know this, when fresh fruit is stored for many days, the vitamin C content is diminished, as it is easily destroyed by exposure to fresh air. However, canned fruits still retain much of vitamin C, even when stored for months, which is a clear advantage. Also, many fresh fruits are stored in cold stores and shipped miles before being enjoyed which also leads to loss in their nutritional content. Also, when out of season, they cost you pretty penny, while canned is available year round, at the same price and you can even find discount coupon on them when order online.

But, if have to count on the bad aspects of canned stuff, here’s some issues of concern. For people who are diet conscious or disease-ridden, it may pose a problem, as canned fruits loaded and canned in heavy syrup coat, the pieces of fruit have loads of added sugar. One half-cup of pears packed in their own juice contains 60 calories and 12 grams of sugar. Though, fruit cocktail may seem to be healthy choice, but buyers should buy them mindfully as many varieties of canned fruits and veggies are packed in heavy and light syrup, plus those cherries often contain artificial colours. So, while choosing brands, look for those packed in juice and without any artificial color and then only trust the content. To avoid the risk of any illness or health problem, check properly while buying and avoid buying bloated, leaking or dented or cans with flawed seals. If you open a can and its funky or foamy odour, discard it immediately without tasting it as it may lead to serious repercussions.

Basically, canned fruits can be a good source of nutrition, vitamins and minerals but check before buying the nutrition label to know what exactly you’re getting. Typically, canning reduces the levels of most vitamin B and C, compared to fresh fruits, minerals, fiber, potassium and vitamin A and E are roughly found in same levels as present in fresh fruit. Also, if you can’t afford fresh fruit or it isn’t readily available in your area, it is preferable to boost fruit consumption by adding canned fruit instead of completely carbing food out of diet. All the more, canned fruits and veggies are convenient when it comes to making desserts or last-minute breakfasts. Few last things you can consider; Frozen and dried fruit add to great wintertime option and unsweetened frozen fruit which is not packed in sugar, retains much of its nutritional value since it’s picked and processed rapidly. You can use it in everything ranging from baked foods to sauces and smoothies. The quality and variety of frozen food has really improved in recent years and is now used as a healthy alternative and easy option. The key thing is Canned food can certainly become part of your healthy diet plan but its really important to read labels and choose cans wisely.

Healthy Eating. Happy Life.

November 9, 2014
The Salt Myth… Is it good or bad?

Salt is something that contains sodium and sodium is something that is considered bad for health.. kind of like saturated fat. Much like cell phones and eggs, studies say salt is bad for you one day, but okay the next day. The reason being the sodium content as it is believed to increase blood pressure and the risk of heart stroke which is most common sources of deaths in middle and high- income countries. Salt is a chemical compound having 40 per cent sodium and 60 percent chloride. Yes, the body do need salt for the proper functioning. Salt is something we can say; Can’t do without it and definitely can’t do with too much of it. Also, studies have recommended that the upper limit of salt for adults is between 3.75 – 5 gm which actually measures upto just 1 teaspoon of salt every day. This is regarded as an ideal amount of salt by renowned health organisations for all healthy adults without diabetes or blood pressure or cardio-vascular diseases. But today consumption is more than that, and the reason being, most of it is coming from processed foods. If we have to strictly follow this intake, then serious and drastic changes are needed in lifestyle.

However, the insight of all this stuff is if sodium is that bad? And more importantly, if there are benefits to sodium restriction, are they important enough to be worth the obvious reduction in pleasure, we derive from our (to be saltless, tasteless) foods? Let’s have a look on why we need it and what it serves to our bodies.

Salt, contains sodium, which is a vital electrolyte in our body. It controls the fluid balance in our body and the working of our muscles and nerves. The sodium content is automatically regulated by our body, in a way like you have experienced you feel more thirsty after a Chinese meal because the sauces contain high salt content. So, if levels are too high, you will feel thirsty more often and drink more water as consumption of more water helps in eliminating the salt through our kidneys. Sodium is bad because if blood pressure is elevated, the heart has to work harder to push the blood throughout the body and this leads to increased strain on other arteries and other organs. And it is well known that high blood pressure is major risk factor for many serious diseases, like heart disease, stroke and kidney failure. Yes, this do gives us reason to cut back our salt intake, but it is a small to avoid overconsumption as already 75 percent of the salt we eat is present in everyday food item, like bread, breakfast, ketchups, pickles or canned foods. To balance your salt consumption, its good to avoid cheese, pickles, papads, salted nuts, tomato ketchup, mayonnaise and other sauces, breads, ready-to-made pastas, noodles, soups, wafers, chips and anything you feel like high salt content food in your daily life. The salt intake can also be balanced by these ways;

Increase your water intake: the best way to flush out all the unnecessary toxins and excess sodium and maintain correct pH balance is to drink as much water. Avoid these aerated drinks, sodas, energy drinks as they can easily sabotage your efforts to maintain normal blood pressure. Also, if you are exercising and doing rigorous workout in very hot weather, you may lose fluids and electrolytes through sweat, in such a case, drink plenty of water during your workout regimen and increase your salt, sodium intake to compensate for heavy perspiration. As this will help in preventing the drop in your blood pressure.

Rinse canned foods: The canned foods which needs to be stored for long time are generally packed in salt solution. Like, vegetables and meats that are packed in brine always increase the salt content in body. It better to rinse them in good manner to wash off the salt.

Focus on potassium: Potassium is given importance because increase in the level of potassium lower the sodium levels, thus balancing blood pressure positively. One should eat potassium-rich fruits which are plum, peach, watermelon, muskmelon, avocados, orange, prunes, spinach, raisins and apricots to name a few.

Replace salt with herbs: Its better that instead of reaching out to salt shaker to add that extra flavor, prefer to season your food with citrus juices, herbs and spices or organic stuff, available naturally. This will not only compensate your salt worries but also add value to your food stuff.

Now, if you want to know why too much salt is bad for you, it is here as if binge on foods that are too salty, you will feel bloated and puffy after some hours, which is because eating too much salt causes your body to retain water and as a result blood volume is increased. This becomes the root of all the health problems that you know too much salt can cause as it leads to further excess pressure on blood vessels, thus demanding lot of hard work from heart in order to ensure smooth blood flow. It becomes main cause of high blood pressure and heart diseases. Other metabolic disorders associated with excess sodium and salt include osteoporosis, kidney stone, asthma. So, they key is to balance the salt intake as per your body requirements and take some precautions and necessary avoidances to maintain the proper balance of sodium in your body.

Healthy Eating. Happy Life.

November 9, 2014
Oils: The Most Basic Ingredient in our Dishes

High cholesterol is all what comes to your mind as soon as you hear or read about the oils. But do you people know without the oil no dish can be prepared. And the biggest misconception you people having these days is that you can use any oil in your dish and it doesn’t make any difference, but in reality this is the most common blunder you all are doing. So before using any oil just know about them. Two most common categories of oil are:

Bit-Player oils: bit-player oils are the main ingredients in your delicious recipes. They are the best choice when cooking is considered because they are highly resistant to heat. They do not impart any flavor to your food. So being flavorless, they are not a good choice for salads or sauces, but good ingredient in cakes, breads or other baked dishes. Some example of bit-player oils are:

Coconut Oils: This semi-solid oil has gone through the period of Renaissance. Once it was only known for its fattening effects, but now it is known to have its health benefits too. Whenever your dish is demanding high heat this oil is the best choice you can opt. In this about 90% of fatty acid are saturated and for this reason it has a high resistance towards heat. It is semi-solid in nature and can be preserved for about years in our kitchen. It contains Lauric acid, which helps in killing of bacteria and also maintains cholesterol level in our food. It also affects the process of metabolism in our body due to this fatty acid. This oil is mainly used for the preparation of curry dishes and also for frying too.

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Safflower Oil: This colorless oil includes a flavor in it. It is derived from safflower seeds. It is the best choice while salad is prepared due to the flavor it includes. It has one more property that it never gets solidify while refrigerated. It has a very high smoking point and due to this lady usually prefer this during frying.

Peanut Oil: this oil is derived from the peanuts. This oil also has a high smoking point, but it is slightly lower than safflower oil and that’s why it is only used for frying chicken.

Vegetable Oil: it is a combination of various different plants, seed oils and nuts. This oil is highly resistant to heat so this is the most common ingredients found in the every one’s kitchen

Sunflower Oil: this oil is used for all common purposes. It includes flavours in it which are highly strong. It is not suitable for baked dishes but good for salads. It is highly rich in polyunsaturated fats. Some amount of saturated fat is also present. To prevent it from rancidity, it must be stored in cool and dark places.

Star-Cooking Oil: this oil does not need to gain attention because its flavor is enough for this. This is one of the main ingredients in all the appetizing recipes whether it is baked dish or any culinary dish. Several examples of this oil are:

Olive Oil: Olive oils can be regular, light or extra-virgin in nature. Regular olive oil is deep gold in color and is best for cooking while light olive oil is very in calories. From the very first pressing of olives we get virgin olive oil, but after several more pressing the oil is converted to extra virgin which is low in its acid levels. Olive oil helps in maintaining good cholesterol and decreases the amount of oxidized cholesterol in our body. It is highly resistant to heat and that is the reason it is used in cooking. Always prefer Extra Virgin Olive Oil as it has high nutritional value and has a high anti-oxidizing property. Keep it in a dry and cool place. It has several different flavors and due to this it has been famous in cosmetics too along with culinary.

Sesame oil: this oil is mainly used in Chinese or Indian dishes. It is very thick and aromatic in nature. It includes flavor in it which is needed to make delicious sauces, spreads and dips. It has a high smoking taste that makes it usable in frying too.

Grapeseed Oil: this is the most expensive oil these days with a high smoking point. This is nutty in nature. It is the special by-product that we obtain during wine making. It is best suitable for salads, fried dishes and fondue.

Avocado Oil: This is a nutty oil with distinct flavors in it. This is same as the olive oil and can be used for common purposes.

Palm Oil: because of the monounsaturated and saturated fats this oil is the best choice for cooking. It has been derived and generated from the palm fruit. It also contains polyunsaturated fats in it. The unrefined type of this oil is known as Red palm oil. It is highly rich in nutrients such as Vitamin E, Q10, coenzymes etc. It does not cover the vast area because of some issues which were raised regarding its harvesting.

This is all general information about oil that you must remember before using it.

October 8, 2014
Under 30 Minutes Guilt Free Desserts Recipes
Nothing can be more pleasant and refreshing than starting your day with the desserts. Celebrate your season with this small package which can be prepared in less than 30 minutes. Here are some of the recipes:

Soup with Creamy Banana Freeze:

Quite surprising soups can be cold too. Isn’t it?? This is a refreshing cold soup, which is full of nutritional value especially Vitamin C. During summers and late spring this frozen cream gives you a feel of an ice-cream. Recipe of this yogurt follows all:

Ingredients:

• 5 cups fruit juice of grape, apple and cranberry

• Pineapple juice

• 1/2 tsp lemon zest

• 1/4 to 1 cup sugar according to your own taste

• 1 cinnamon stick

• 3 star cloves

• 2 cups water

• 3/4 cup mixed berries

• 1/2 tsp orange zest

• Chopped seasonal fruit

• Mint leaves

• Red wine (optional)

• 2 bananas (frozen)

• 1/4 cup vanilla yogurt

Preparation:
- Mix all the ingredients like fruit juice, pineapple juice, cinnamon, water, cloves, orange and lemon zest and sugar into a container and boil them.
- Boil these ingredients till it is reduced by one-half.
- Blend these prepared mixtures and frozen berries in a blender till it gets smooth.
- Put this into a refrigerator and allow them to be chilled.
- Now place the chopped fruits equally into 8 bowls and pour that mixture over these chopped fruits.
- Now prepare the banana cream by placing these bananas and vanilla yogurt into the processor and process them.
- Now take the scoop on this banana cream and put them into that 8 soup bowls.
- You can also add mint leaves if you want to and now soup with creamy banana is ready to be served.
Watermelon Cups with lime sorbet:

This is a perfect dessert you people can have during the summer’s night. This delicious dessert with the combination of watermelon and sorbet together makes your night and next morning refreshing.

Ingredients:
- A slice of watermelon
- 2 tsp fresh lime juice
- 1 pint lime sorbet
- Basil or fresh mint
Preparation:
- Take a watermelon and cut it down into several slices. Remove all the seeds and cover from it.
- Now put these slices onto a cutting board and further cut it into four slices with the help of cookie-cutter.
- You are now left with four rounds of watermelon of 2-inch each.
- Now take the melon baller and scoop out from the middle of those four rounds. If you don’t have melon baller then you can use a regular spoon too.
- Take the fresh lime juice and sprinkle it over the scoops of watermelon.
- Also put ½ cup of lime sorbet into these bowls of watermelon and if needed garnish it with mint.
- Allow it to be chilled for some time and now this is ready to be served.
Peaches and cream smoothie:

This delicious smoothie is an excellent choice for all your meals whether it be snacks, lunch, breakfast etc.

Ingredients:

• 1 frozen or fresh banana

• 5 canned peach halves or 15 frozen peach slices

• 8 oz. Vanilla low-fat yogurt

• Pinch of cinnamon

• 1/2 cups milk

Preparation:
- Firstly, allow frozen or fresh banana to soften slightly and then cut it into pieces.
- Also allow canned or frozen peaches melt slightly.
- Put peaches, banana, cinnamon, yogurt and milk into a blender and blend it till it gets smooth.
- Don’t open the lid of the jar and continue blending these until it gets creamy.
- When you found the mixture to be creamy and smooth, then pour the mixture into the glasses. Now this is ready to be served.
Minty Melon Balls:

Start your day with this fruit drizzled bowl which is just not healthy, but thirst-quenching too.

Ingredients:
- 1 honeydew melon
- 1 cantaloupe
- Lime juice
- Honey (2 Tablespoons)
- 10 chopped mint leaves
Preparation:
- Firstly cut honeydew melon into two equal halves. Remove the seeds with the help of a spoon.
- Take the melon baller and remove out the balls from the honeydew melon and repeat this method with the help of cantaloupe.
- Now next you have to prepare lime juice so take the lemon squeezer and squeeze out the juice into a glass.
- Add honey, lime juice and chopped mint together and combine them smoothly till you obtained a thick sauce.
- Now add melon balls to this thick sauce.
- Dessert is ready to be served.
Apricot Coconut Balls:

Apricot coconut balls are a sweet, crunchy dessert, which provides a piquant flavor to your tongue.

Ingredients:

• Orange juice

• Dried and chopped apricots

• Sweetened coconut

• Grated lemon zest (2 tbsp)

• Chopped pecans

• Lemon juice (2 tbsp)

• Granulated and powdered sugar

Preparation:
- Boil orange juice and apricots together in a pan for 10 minutes.
- Blend coconut and nuts together in a blender until they are finely chopped.
- After this add lemon juice and lemon jest into it.
- Mixture so obtained is shaped into round balls.
- Now roll these round balls in granulated sugar in case no humidity is there.
October 8, 2014
10 Food Items That Keeps Your Brain Active

Health is wealth..!! When our health is concerned, we have to see its physical and mental aspects both. Along with hearts, joints, brain also needs certain special nutrients for its proper functioning. So here is the list of food items that keeps your brain active and stable:

Instead of wine, eat purple grapes:

To prevent circulatory diseases, various doctors prescribe you to drink more and more wine. But simultaneously this affects our respiratory system in a very harmful ways. Now you must be confused what to do?? The best possible ways is to avoid intake of wine and start eating purple grapes. Purple grapes are the rich source of phytonutrient resveratol which help in providing proper circulation. By eating purple grapes they easily fulfil the demand for resveratol. They maintain the level of oxygen and nutrients by preventing our body to suffer from dementia. It helps to prevent blockage and keeps our blood vessels healthy. They also decrease the amount of bad cholesterol and increase the amount of good cholesterol. So avoid drinking wine and make a habit of eating purple grapes in your breakfast.

Have some oily fish:

Our body has a certain demand for fatty acid and it is essential to fulfil this demand through our diet. Though our body is capable of making fatty acids, but the level is difficult to achieve. Our brain needs omega-3 fats, which are naturally present in oily fish. There are various other sources of this acid like soya bean oil, linseed oil, walnut oil or soya beans. Oily fish is very helpful for proper functioning of brain, heart and joints. This fish contains ready-made DHA and EPA so that body can use this easily. If our body contains less amount of DHA then the risk of having memory loss and Alzheimer’s disease increases. The most essential sources of these are trout, salmon, sardines, kippers etc.

Sprinkle the topping of nuts:

To prevent cognitive impairment intake of vitamin E in our diet is necessary. Nuts are the main source of Vitamin E. So double the toppings of nuts on your food items and enjoy its benefits.

Try some Avocado:

Avocado is basically known for its fat content. They are the main source for carrying oleic acid in our body. This fatty acid helps in building a coat of insulation, which is referred as myelin. Myelin is a matter which helps in providing information at the fast speed, approximate 200 miles in an hour. Without myelin the brain process information at a slow speed. Apart from avocado there are some other ways too with which we can include some fatty acid in our diet, but being so much smooth and creamy in nature they are preferred more. So, avocados are mainly an important source for providing fast speed and response.

Get some sweet potato in your diet:

Sweet potato contains Carotenoids, which act as antioxidants and prevent our cells from damage. As we know sweet potatoes contain less sugar than white ones. So always prefer food items which contain low sugar so that the level of glycemic index can be maintained.

Go for whole grains:

As it is well known that for proper functioning of the brain, it needs energy. There is a need of full concentration and focus and this all comes when there is an adequate amount of energy in our body. Energy is provided in the form of glucose to our brain. Glucose is provided to our blood when there is a regular intake of whole grains in our diet. This release of glucose into our body helps in decreasing our response time and keeps us alert throughout each activity. You can go for brown pasta, granary bread and brown cereals. When we talk about brown cereals we are mainly concerned with brown rice. Vitamin-B is the secret source of energy which is highly present in brown rice.

Add more and more vitamins in our body:

To reduce the amount of homocysteine in our body increase the level of vitamin B6, B12 and folic acid. With increasing homocysteine in our body the risk for Alzheimer’s disease, stroke and cognitive impairment also increases. Certain researches show that with increases the content of these vitamins in our diet the cases for brain shrinkage decreases.

Eat green vegetables:

It is the known fact that a small amount of green vegetable in our diet can do wonders. But when the brain is considered a handful of spinach can do this work. Spinach contains vitamin-B and folate which mainly helps in maintaining circulation of blood. Folate helps in forming neurotransmitters for learning and thinking process.

Open Sesame:

Sesame seeds are the richest source of zinc. This is the most important needed in our brain for proper learning, memory and development of our brain. Zinc is also needed for our defense system for providing immunity and balance.

Increase your learning with lentils:

These lentils are a good source of iron and this iron helps in the formation of myelin. With this myelin information is processed quickly and enhances our learning process. Iron also helps in the formation of dopamine, which controls our mood.

Take these food items and keep your brain healthy..!!

October 8, 2014