Category: More

Your Guide to a Healthy Summer

With summers on their peak,sweaty brows, wrinkly and soaked collars and sleeves,it is but obvious that all activity slows down. The most blissful thing to do is relax in a cool room sipping a cool beverage.But well yes,this is the season of gross negligence towards one’s health as well.Your selective participation in the daily work(read as lazy attitude) in the summers has to be taken care of.Undoubtedly it sounds like an ordeal but what are a few precautionary measures and lifestyle changes to keep yourself from bloating or falling ill?After all health is wealth.So here is a way out of this vicious cycle of summer laziness.All you have to do is SINCERELY follow the given 10 steps :

1)Water:with an optimum intake of at least seven to eight liters of water each day,it would do absolute wonders to flush out the impurities from your system.Improves your digestion,prevents water retention,facilitates production and flow of blood and keeps the excessive fat(the water soluble kinds) from getting stored.A glass every morning with a slice of lemon can also work up wonders in clearing your system,and whats more,the lemon helps in cutting out fat.You may add honey(about a teaspoon or even less) if required though sugar is an absolute no no in the morning water and lemon intake.P.S.I know its hard to have warm water in such blistering summers,so you may replace it with water at room temperature for the first glass of lemon and water each morning.

2)Watermelon the wonder melon:to start with IT IS NOT A FRUIT,ITS A VEGETABLE,that too from the family of squashes and gourds.It contains about 92% water content,8% roughage and 0% fat,yes absolutely no fat,at all.Everything in it is edible be it the seeds the center or the rind.It has ample amounts of Lycopene (known to prevent heart attacks)hence ideal for heart patients for prevention of heart attacks or cardiac arrests due to the blistering heat.An excellent way to keep yourself hydrated,its slices can also be used to clear dead skin .Extremely healthy,filling and good for the gut and the face,you must make full use of this summer boon.Watermelon shakes and smoothies even cocktails are a good way to beat the heat.

3)Black gram and soya bean Sprouts:source of pure protein,almost fat free with bare minimum amount of calories are an apt way to keep healthy.Just boil them or saute them,or have them right after a good wash soak, put some salt and pepper to taste ,garnish with mint leaves and onion sliced and chopped fine.You may add some chutney to soothe the taste buds .Thin ginger slices with a few drops of lemon (tomatoes,radish are and cucumbers are optional) recommended as garnish as well,since they also help cut out the excess fat.

4)Almonds:A marvelous source of natural oils required by the body,almonds are an excellent way to bust that craving.In fact since its summers,you can soak up some almonds every night in a cup full of water and peel of its skin and eat every morning.Intake of at least seven almonds(preferably soaked in water to cool of the heat increasing factor) also boosts your memory and improves skin texture.Now here we are talking of all round care!Just in case you are not really fond of having it plain,you may grind them with elaichi (green cardamom)seeds and use it as an addition to cold milk .By hook or crook,almonds are a must.

5)Mattha:the good old mattha comes to save you from a heaty summer day!So take some curd and water and churn it up with salt to taste and add some jeera(cumin seeds) powder ,and viola! here is your wonder beverage!It saves you from the effects of excessive heat,keeps you full and helps you in weight loss.You can also garnish this with crushed ginger and mint leaves.An apt beverage for all meals,mattha is the in thing to bust some fat.

6)Have small meals at short intervals.By reducing your portions and eating at intervals of two hours or so helps you keep a check on overeating.Using a smaller plate to eat from can also psychologically help you in reducing your meal size.Do so in a methodical manner by reducing the amount of food each time you eat.Eg.you may start with two servings of rice and the next day you can reduce it to around one and a half serving.This ways you will also save yourself from the so called ‘dieting’ that requires you to not eat at all.

7)Avoid fried food as much as you can.An occasional intake is allowed from time to time ,like once every week but try restraining yourself.It would be better if you replace your regular cooking oil with olive oil,which is a healthier option as it poses no cholesterol related threats and is rather fat free as compared to other oils and cooking mediums.

8)Cold drinks and aerated drinks have to be avoided as far as possible,they dehydrate you and contain huge amounts of caffeine and sugar. Not only they deteriorate your teeth enamel (the outermost layer that protects your teeth) but is also highly acidic in nature when compared to the natural acids secreted by the lining of your stomach and gut.It messes up the chemical balance of your natural systems.

9)Include as many green vegetables and seasonal fruits in your diet.Going for packed goods and ready to eat products has to be minimized.

10)Try having a dessert as a complete meal in itself instead of having it after a meal.This will drastically reduce your chances of overeating.And yes ,try at all instances not to go overboard with the sweet dish.A serving or two should be it.

P.S:try some yoga or brisk walking each day to make your efforts even more fruitful.

Follow these steps ,stick to them at all instances,each moment and each day.STAY HEALTHY, STAY WEALTHY!

June 15, 2014
New Food Trend : Organic Is The Way

Food is something without which we can’t live. As population has risen over the years, the demand for food has increased manifold too. This leads to extensive industrial farming, with the usage of chemicals and artificial ways to produce cheap and huge quantity of food. But are they nutritious? The answer is a big no. By eating this food we are poisoning our body and destroying nature, ecosystem and our environment. The only solution to this is buying organic products as much as possible. Every food has an organic counterpart, but the problem is that may not be available everywhere and is costlier than the normal, chemical-stricken food. And if you are on a budget, the matter just becomes all the more worse.

So while you love to buy 100% organic all the time, that is not always possible. So here’s a guide to help you decide as to what foods should be on your priority list for going organic.

Milk:

Dairy cows are usually fed hormones, antibiotics and pesticide-covered grains, which increase their milk production capacity. But these really harmful and carcinogenic chemicals end up in our bodies through the milk they produce. And the higher is the fat level of milk, the higher is the amount of pesticides. And this becomes a major problem because milk is fed to babies and toddlers, and it may result in retarded growth. So the absolute number one priority in your household should be organic milk for kids.

Apples:

Apples are at the top of the high pesticide level list. It is always correctly said that an apple a day keeps the doctor away, provided that the apples are organic, especially if you and your family are a regular applesauce eater, because it is swimming in several different pesticides. Apples, these days are contaminated with thiabendazole, a possible carcinogen. So switch to organic varieties of apples, to get the fiber that they provide and to keep your digestive system in shape.

Nectarines:

About 97 percent of nectarines are found to contain pesticides and carcinogens like iprodiene. You should buy them organic to enjoy the nutrients that they provide to keep your eyes and skin healthy.

Grapes:

Grapes have more pesticides than any other fruits. Grapes contain 64 different pesticides. If they are bought organic, they offer a variety of vitamin and mineral health benefits as they are a great source of calcium, iron and manganese that are essential for production of healthy tissues.

Peaches:

Peaches are loaded with antioxidants and they are a great source of fiber. But these days they can contain almost 62 chemicals that are carcinogens, pesticides, neurotoxins and reproductive toxins. That is more than most fruits and veggies, so make sure your peaches are always organic.

Potato:

Potatoes are a great source of fiber and potassium and a great source of energy. But lately, they are found to be containing neurotoxin chemicals and cause mental and emotional changes, vision loss and weakness or numbness in arms and legs. Almost 80% of potatoes contain pesticides which are sometimes no removed even after peeling or washing them. So buying organic potatoes is a very good option.

Meat:

If you eat meat, it is important to be aware that conventional meat contains hormones, antibiotics and pesticides. And the use of antibiotics in foods contributes to rise in antibiotic-resistant bacteria. Organic meats can be expensive, but they offer good nutritional benefits, for example the protein, iron and zinc packed in the red meat.

So these were the organic foods which are definitely worth paying more for. Organic food is safe, friendly, and highly nutritional, and is, in correct terms, the tastier and healthier food. Going organic is beneficial for the environment in more ways than you can imagine. It provides protection to the farm workers as there is no usage and inhalation of toxic and harmful pesticides. It promotes agricultural diversity .and is better even for wildlife and domestic animals as the foods are free of chemicals. Buying organic food balances the natural resources of environment as it is free of any genetic modification. And as they are away from all these bad things, they are obviously good to taste and are the most nutritional food stuff and surely, away from diseases. These foods protect the future generation as well, as they avoid the mutations in them due to the lack of carcinogenic and mutagenic chemicals. It is also a way of creating a better, greener and sustainable future for the generations to come. So make the powerful decision of nourishing your personal and mental health by going organic!!

June 15, 2014
Eat Well All Week

Health is Wealth. In this generation, where we literally swim in our love for fast food, it is pretty difficult to keep our health in check. The bulges keep peeping out. The health scares keep revisiting. But somehow, we still take the back seat. I’ll exercise later. I’ll eat healthy food from tomorrow.

“Tomorrow and tomorrow and tomorrow”

-William Shakespeare, Macbeth (Act 5 Scene v )

Well, tomorrow never comes.

It is quite understandable that, at first, the thought of “change” seems like a lot of work but with time, it will only do YOU good. It’s your choice, basically.

Make one change per day. Eat one healthy meal.

For a better you. For a better tomorrow.

7 DAYS. 7 RECIPES.

Monday Delights:

Paprika Pork

Time- 30 minutes

Serves- 4

Ingredients-1 tbsp olive oil, 2 onions, finely sliced, 400g pork fillets, trimmed of any fat, cut into thick strips, 250g pack mushrooms( sliced), 1½ tbsp smoked paprika, 1 tbsp tomato purée, 200ml chicken stock, 100ml soured cream, egg noodles (tagliatelle or rice, to serve)

Directions- Heat the oil in a large pan, tip in the onions and cook for 10 mins until soft and golden. Add the pork and mushrooms and cook on a high heat for 3-4 mins until browned. Add the paprika and cook for 1 min more.Stir in the tomato purée, then pour on the stock and simmer for 5-8 minutes until the pork is cooked through. Finally, mix in the soured cream and some seasoning. Serve with egg noodles.

Tuesday Bonanza:

Basque Style Salmon Stew

Time- 35 minutes

Serves- 4

Ingredients- 1tbsp olive oil, 3 mixed peppers (deseeded and sliced), 1 large onion (thinly sliced), 400g baby potatoes (unpeeled and halved), 2 tsp smoked paprika, 2 garlic cloves ( sliced), 2 tsp dried thyme, 400g can chopped tomatoes, 4 salmon fillets, 1 tbsp chopped parsley

Directions- Heat the oil in a large pan and add the peppers, onion and potatoes. Cook, stirring regularly for 5-8 mins until golden. Then add the paprika, garlic, thyme and tomatoes. Bring to the boil, stir and cover, then turn down heat and simmer for 12 mins. Add a splash of water if the sauce becomes too thick.Season the stew and lay the salmon on top, skin side down. Place the lid back on and simmer for another 8 mins until the salmon is cooked through. Scatter with parsley, if you like, and serve.

Wednesday Treat:

Super healthy Singapore Noodles

Time- 30 minutes

Serves- 4

Ingredients- 3 nests medium egg noodles, 2 tbsp sunflower oil, 100g tenderstem broccoli (stems sliced at an angle), 1 red peppe (deseeded, quartered then cut into strips), 85g baby corn (quartered lengthways), 2 garlic cloves (shredded), 1 red chilli (deseeded and chopped), thumb-sized piece fresh ginger (peeled and finely chopped), 2 skinless chicken breasts (sliced), 100g shelled raw king prawns, 1 heaped tbsp madras curry paste, 2 tsp soy sauce, 100g beansprouts, 15g pack coriander (chopped),4 spring onions (shredded), lime wedges

Directions- Pour boiling water over the noodles and leave to soften. Meanwhile, heat half the oil in a large non-stick wok and stir-fry all the vegetables, except the beansprouts and onions, with the garlic, chilli and ginger until softened. If the broccoli won’t soften, add a splash of water to the wok and cover to create some steam.Tip the veg on to a plate, add the rest of the oil to the wok then briefly stir-fry the chicken and prawns until just cooked. Set aside with the vegetables and add the curry paste to the pan. Stir-fry for a few secs then add 150ml water and the soy sauce. Allow to bubble then add the drained, softened noodles and beansprouts, and toss together to coat.Return the vegetables, chicken and prawns to the wok with the coriander and spring onions. Toss well over the heat and serve with lime wedges.

Thursday Delicacy:

Smoky Fishcakes with Oat Crumb

Time- 40 minutes

Serves- 2

Ingredients- 400g potatoes (peeled and cut into large chunks), 175g undyed smoked haddock, 2 spring onions (finely chopped), 4 tbsp tartar sauce, 85g whole oats, 1 egg (beaten), 2 tbsp sunflower oil

Directions- Boil potatoes in salted water for 15 mins until tender, drain, then return to the pan. Mash quickly over a gentle heat until the potatoes become quite dry, then transfer to a large bowl. Put the fish in a microwave-proof dish with a couple of spoonfuls of water, cover with cling film, then cook on Medium for 2-3 mins until the fish flakes easily. Gently peel away the skin, then flake into the potatoes in large chunks.Mix in the spring onions, 2 tbsp of tartare sauce and some seasoning, then shape into 4 cakes. Briefly whizz the oats in a food processor until slightly crumbly-looking, then tip onto a plate. Dip the fish cakes into the egg, then into the oats to coat. Chill for 20 mins to firm up.Heat the oil in a large, non-stick frying pan, then fry the cakes for 5 mins on each side until golden and hot. Serve with the leftover tartare and a green salad.

Friday @PartyFood:

Chicken Pie

Time- 1 hour 15 minutes

Serves- 4

Ingredients- 450ml chicken stock, 100ml white wine, 2 garlic cloves (finely chopped), 3 thyme sprigs, 1 tarragon sprig (plus 1 tbsp chopped tarragon leaves), 225g carrots (cut into batons), 4 skinless chicken breasts, 225g leeks (sliced), 2 tbsp cornflour (mixed with 2 tbsp water), 3 tbsp crème fraîche, 1 heaped tsp Dijon mustard, 1 heaped tbsp chopped flat-leaf or curly parsley, 70g filo pastry, 1 tbsp rapeseed oil

Directions- Pour the stock and wine into a large, wide frying pan. Add the garlic, thyme, tarragon sprig and carrots, bring to the boil then lower the heat and simmer for 3 mins. Lay the chicken in the stock, grind over some pepper, cover and simmer for 5 mins.

Scatter the leek slices over the chicken, cover again then gently simmer for 10 more mins, so the leeks can steam while the chicken cooks. Remove from the heat and let the chicken sit in the stock for about 15 mins, so it keeps moist while cooling slightly.Strain the stock into a jug – you should have 500ml (if not, make up with water). Tip the chicken and veg into a 1.5 litre pie dish and discard the herb sprigs. Pour the stock back into the sauté pan, then slowly pour in the cornflour mix. Return the pan to the heat and bring to the boil, stirring constantly, until thickened. Remove from the heat and stir in the crème fraîche, mustard, chopped tarragon and parsley. Season with pepper.

Heat oven to 200C/180C fan/gas 6.Tear or cut the chicken into chunky shreds. Pour the sauce over the chicken mixture, then stir everything together.Cut each sheet of filo into 4 squares or rectangles. Layer them on top of the filling, brushing each sheet with some of the oil as you go. Lightly scrunch up the filo so it doesn’t lie completely flat and tuck the edges into the sides of the dish, or lay them on the edges if the dish has a rim. Grind over a little pepper, place the dish on a baking sheet, then bake for 20-25 mins until the pastry is golden and the sauce is bubbling. Serve immediately.

Saturday Special:

Spicy Vegetable Egg Fried Rice

Time- 30 minutes

Serves- 4

Ingredients- 200g basmati rice, 1-2 red chillies (deseeded and grated or very finely chopped), 3 garlic cloves (crushed), 1 tbsp sunflower oil, 2 large carrots (diced), 200g Chinese cabbage (finely sliced), 2 eggs (lightly beaten), 3 spring onions (sliced), 200g frozen peas, 1 tbsp soy sauce

Directions- If making the rice from scratch, cook it following pack instructions, then drain. Mix the chillies and garlic (in a pestle and mortar, if you have one) with a pinch of salt, to make a paste.Heat oil in a wok or large frying pan on a medium – high heat. Add the carrots and stir-fry for 5 mins until tender. Add the cabbage and chilli paste and cook for 1 min more. Tip in the cooked basmati or leftover rice and stir-fry for 1 min until piping hot.Push the rice mixture to one side of the pan. Add the eggs to the cleared space and scramble until set. Mix in the onions, peas and soy and stir-fry everything together until the peas are hot.

Sunday Feast:

Baked Chicken Masala with Almond Pilaf

Time- 45 minutes

Serves- 4

Ingredients- 250g brown basmati rice, 2 heaped tsp turmeric, 5 tsp medium curry powder, 2 tbsp flaked almonds, 6 tbsp low-fat natural yogurt, 2 large skinless chicken breasts (cut into chunks), 8 medium tomatoes (halved), 2 large red onions (thinly sliced), ½ small bunch coriander (leaves picked)

Directions- Heat oven to 220C. Put the rice in a saucepan with 600ml water, 1 heaped tsp turmeric, 1 tsp curry powder and some salt. Bring to the boil, stir, cover, turn heat to low and cook for 30 mins, or until tender. Try not to take the lid off during cooking. Remove from heat and leave covered for 5 mins. Add the almonds, and fluff with a fork.Meanwhile, mix 2 tsp curry powder, the remaining turmeric, 2 tbsp yogurt and seasoning. Add chicken and toss to coat.Toss the tomatoes and onions in a roasting tray with the rest of the curry powder, then nestle in the chicken pieces. Bake for 15-20 mins until the chicken is cooked through and the veg are soft. Scatter over the coriander and serve with the rice and remaining yogurt.

Image and Recipe Courtesy: bbcgoodfood.com

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
For the Chicken Lovers: 5 MUST-have dishes!

I like my chicken roasted, smoked, curried, steamed, sandwiched, in gravy, in salad, in soup, basically, in any random form. The fact about chicken is that it can be prepared in a diverse number of ways. Either you can take your time and leisurely prepare a chicken dish in about 3 – 4 hours and have a perfect lunch or if you are running against time, you can land up with a neat chicken dish in even less than 30 minutes.

That’s the way with chicken.

So, here I am, showering all my love and dedicating this week’s article only to CHICKEN.

Let the CHICKEN fiesta begin!

Spicy Parmesan Chicken

Time: 25 minutes

Serves: 2

Ingredients: 6 chicken supremes

For the marination –

Salt and black pepper
1 Tbsp minced garlic paste
1 Tbsp red chilli flakes
1 1/2 Tbsp flour
For the Parmesan batter-

1/2 cup cream
4 Tbsp parmesan cheese (grated)
1 egg
Salt and pepper to taste
Parsley
1 grated nutmeg
For Frying-

4 Tbsp olive oil
4 Tbsp butter
For tomato chutney-
1 cup cherry tomato
1/2 onion
1 green chilli
Salt and pepper
4 Tbsp olive oil
4 Tbsp balsamic vinegar
Chopped parsley

Directions:

For the marination-
First take chicken pieces and marinate it with salt and pepper. Add garlic paste, red chilli flakes. Sprinkle some flour and let the chicken get marinated for few minutes.
For parmesan batter-
Take a bowl add some cream, grated Parmesan cheese and mix it well. Add a egg and blend the mixture well. Then add some salt, pepper for taste. Add fresh parsley leaves, grated nutmeg to the batter.
For the frying-
Dip the marinated chicken supremes in the batter. Take a pan and add olive oil, butter. Let it get heated for 2 minutes. Put the dipped chicken supremes for frying. Fry perfect.
For tomato chutney-
Take cherry tomatoes, onion, green chilli and put it in the mixer. Add some olive oil and balsamic vinegar. Add fresh parsley leaves and blend it all together.

Chicken Layonnaise

Time: 30 minutes

Serves: 2

Ingredients:

200 gm chicken julienne
100 gm butter
50 gm onions
10 gm garlic
60 gm capsicum
60 gm tomatoes
3-4 black olives
Spinach-boiled
Sauteed potato
Sauteed carrots
sauteed beans-boiled
sauteed 60 ml
White Wine salt
pepper-to taste

Directions: Heat butter and saute onions and garlic for about a minute. Add chicken and quick fry on high heat until chicken gets a brown texture on the outside. Add capsicum and tomatoes and sauté for a minute. Then add the white wine and season with salt and pepper. Add the black olives and serve with all the vegetables.

Fried Chicken Roll

Time: 40 minutes

Serves: 10

Ingredients:

2 cups all purpose flour
2 eggs white
1 cup bread crumbs
3 cups grated chicken
1/2 tsp turmeric powder
1/2 tsp pepper powder
1 tsp chicken masala
1 tsp chilli powder
1 tsp coriander powder
3 to 4 coriander leaves
Salt to taste
3 to 4 green chillies
2 onions

Directions: Mix all purpose flour with water and egg and make it like a batter. Spread 2 to 3 table spoons of batter on a frying pan and spread it like chapati till it becomes slightly hot. In another frying pan,heat oil and add onions and heat till it turns brown. Add salt,chilli, chilli powder, turmeric powder, coriander powder, chicken masala. Then add the boiled and grated chicken to the mixture and stir well for abaout 5 to 10 minutes. Now add coriander leaves and keep aside. Roll the masala in the chapati and dip in egg white and breadcrumbs. Finally deep fry the rolls.

Chicken Manchurian

Time: 1 hour

Serves: 3

Ingredients:

250 gm chicken mince
2 eggs, slightly beaten
3/4 cup refined flour
1/2 tsp garlic paste
1/2 tsp ginger paste
Oil for deep frying
2 Tbsp oil
1 tsp finely chopped garlic
1/2 cup finely chopped onions
1 large capsicum-chopped fine
For sauce, mix together –
3 Tbsp corn flour-blended
1/2 cup water
2 Tbsp vinegar
2 tsp salt
2 tsp soya sauce
1/2 cup tomato puree
2 Tbsp chopped celery or 1/4 tsp celery salt
2 cups water

Directions: Mix together the chicken, egg, flour, garlic and ginger paste, ajino moto and enough water so as to have a thick batter. Leave this for 5-10 minutes. Heat the oil, keeping the heat high drop heaped teaspoonfuls of batter and fry to a golden brown. Drain on absorbent paper till required. Heat 2 Tbsp of oil, and stir-fry the garlic and onion in it over high heat, till the onions look glossy. Add the capsicum and turn around a few times. Add the sauce mixture, and simmer till the sauce thickens and becomes translucent. Add the fried balls, turn around a few times and serve.

Dahi Chicken (chicken cooked with curd)

Time: 1 hour

Serves: 4

Ingredients:

1/2 kg boneless chicken (cut as you like it)
2 1/2 cups yogurt
1 tsp cumin / zeera powder
1 tsp garlic paste
1/2 tsp red chilli (rang) powder
A little less than 1/4 tsp turmeric/haldi
1/4 tsp garam masala
Few slit green chillies
2 onions, chopped
1 tomato, chopped
Coriander leaves to garnish
2 tsp oil
1 tsp salt

Directions: Take the yogurt and mix in the cumin powder, garlic paste,garam masala, haldi and red chilli powder. Mix with hands. Put chicken into this and add slit chillies. Keep aside for 30 minutes. Now heat 2 tsp oil in pan and add onions. Cook till translucent and soft. Add the tomatoes. Cook for a minute and add all the chicken and marinade. Keep cooking till gravy reaches the consistency you like. Of you like it more dry, cook a little bit more till yogurt curdles around chicken. Check for salt. Garnish with coriander leaves and enjoy. You can eat this with rice if the gravy is more and with Indian bread (roti/naan) if you dry it up.

Recipe Courtesy: cooks.ndtv.com

Image Courtesy: cooks.ndtv.com

June 14, 2014
Beauty of the feast!

World consists of human divided by infinitesimal differences by region, religion, nation, race, caste, color, creed and what not. Things like globalization would be impossible to think of if we would not have been able to find the common binding factor among the differences. India here very well stands for its world known diversity which had stood as one against the tests of time. Apart of being multicultural from the very roots of it, Indians tend to employ these differences to propagate brotherhood among them. Sharing of cultural elements like native food, religious practices, festivals and language has only helped us to bind together. Thinking of food, how many of us really look for what’s in the platter is more than just a meal?

Every culture has their own essence and it can very well be witnessed by their local cuisine. As the saying by Adelle davis goes “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” holds true when we think of food more than mere nutrition provider. Nowadays food has become an art, there are nutritionists and health inspectors their careers based on the quality of food served to masses. People like Tarla Dalal and Sanjeev Kapoor are superheroes of kitchens in India as they redefined the culinary art altogether and who can miss Masterchef series? They all prove that food is a serious deal and as fine and detailed the fine arts are, same is for the food or culinary arts.

Beauty of food is celebrated in every cuisine around the world like Chinese and Indian food are tangy and spicy where Italian cuisine is comparatively less zesty and prefer involving more of herbs. If we come to think of it, whenever we go to a new place and one of the first things that we look for is food available there. It makes a whole lot of impact on how we perceive that place for the rest of the time. I think that most would agree to the fact that we tend to look for our native flavors in the new region, so goes with the food. How much ever we buy pizzas and subs it won’t suffice the appetite of an Indian living overseas finding tikkas and kebabs.

Food does so much more than calming the hunger; it crosses boundaries of region and religion. In India especially during festivals which occur more than Sundays in the whole year, we have a pre-planned menu set for each one. The cooking of all the sweets gives the real pleasure of an occasion for the mothers in the household and children’s by making sure to consume every bit of them. The sharing of sweets signifies sharing part of happiness that had come with the festivals.

For a culture rich country like ours, food holds more meaning and there are regulations and provisions regarding cuisines in any religion, state e.t.c. Like in a Brahmin household usage of onion and garlic is avoided and in Christianity communion involves having bread and wine (or other substitutes) to represent the body and blood of Jesus Christ. When a dietary practice is preserved by religious dogma it is given additional force, and if observed it tends to promote a balanced diet! It may be one of the reasons behind many of our grandma’s and grandpa’s resistance against diseases and allergies.

Food has many nutrients and a person should contain just the right amount for their age in their meals. Leafy vegetables as we all are very familiar of carries infinite benefits like building up one’s resistance to diseases, helping in one’s “weight management program” more like dieting? They are also known to lower the risk of cardiovascular disease and Type 2 diabetes. Like in all seriousness, vegetables no matter how much we despised them as kids do have a hand over pizzas!

Talking about pizzas, who doesn’t like having a large size ordered along with coke on a Friday? The fact that we had become conscious about our fast food intake is because of the general awareness regarding cholesterol related diseases like obesity, hypertension e.t.c.

Fast foods are source of saturated fats also known as “Bad fats” and are often linked with diseases like cardiovascular and coronary heart diseases as well as stroke. Nowadays many healthy choices regarding even the basic in groceries like flour and edible oils are available in the market. Once in a month or few weeks surrendering to the craving for fast foods is okay I guess, but the fact doesn’t change that dieting and refraining from them is the solution for the above problems. Yes! Exercise! Obesity is another much discussed disorder caused by the negligence of the individual’s choice of meals, caution should be taken where something can appeal to the taste buds doesn’t necessarily goes well with the rest of body. Moreover the skipping of meals in order to “diet” is a pointless thought as we can see an obvious difference visible between men who had his meals and who didn’t, the stark lethargy and dreariness is hard to miss. In the other words, skipping meals over a period of time without regarding with a nutritionist would only make you look like a zombie strolling in workplace out of the series “Walking Dead”!

June 13, 2014
Street Food Made Easy Part-1

They say that temptation was the fall of man. Well, the Bible does anyway. It relates how Eve and Adam gave in to temptation when falsely lured by the Serpent and how they bit into the Forbidden Fruit. Despite being forbidden repeatedly, their greed was predominant. And this small act of temptation signified their fall from God’s grace and the Garden of Eden.
One such similar temptation when it comes to matters of the tummy is street food. It is not gastronomically appropriate for you. In fact, it is every dietitian’s worst nightmare come true. You are highly aware of all these solid facts! And yet you simply can’t stay away from these forbidden delights out on the city streets. Street food just has that certain appeal of its own, you say.
Now what comes to your mind immediately when upon hearing the term ‘street food’? Unhealthy? Unhygienic? Inappropriate? Unfit? Unpalatable? Well, there might just be a way to avoid all of the above terms and also savour these tempting snacks at the same time. How you ask? It’s impossible no longer. If you have the recipe to spruce up these cookeries at hand, you no longer have to worry about any outside problem at all. You can be your own cook and your own critic at the same time! And all while enjoying the comforts of your own little kitchen at home as well. Don’t worry even if you are a beginner at cooking. All you have to do is simply follow the recipes and voila! There you go. You have those mouth-watering and irresistible food items right in front of you all just waiting to be devoured. Now then, we ask. How much better could it honestly get?
What’s the wait up for then? Simply make a note of the following recipes. Close your eyes. And just let your taste buds do the talking. Read on to find out more!

(1) Bhelpuri:

Bhelpuri is a savoury Indian snack, and also a variant of chaat. It is typically prepared by mixing together appropriate portions of puffed rice, vegetables and a tangy tamarind sauce along with a few other ingredients on the side. Bhelpuri is thought to have originated in Gujarat. Thereafter, because of its immense popularity among the mass, the recipe has spread to many other parts of India where it has been modified accordingly to suit local food availability. The Kolkata variant of Bhelpuri is called Jhaal Muri (meaning “spicy puffed rice “). A native Mysore variant of Bhelpuri is known as Churumuri or Churmuri in Bangalore.

Ingredients:

• Puffed Rice: 2 cups.
• Sev: ½ cup.
• Roasted Masala Chana Dal: ¼ cup.
• Roasted Peanuts: ¼ cup.
• Crisp Puris: 8.
• Onion: 1 medium sized.
• Potatoes: 2 medium sized.
• Green Chillies: 2-3
• Salt: According to taste.
• Green Chutney: ¼ cup.
• Tamarind Chutney: ½ cup.
• Garlic and Red Chilli Chutney: 2 tbsp.
• Lemon Juice: 1 tsp.
• Fresh Coriander Leaves: 10-15.

Preparation:

•Peel the onion and chop finely. Clean the coriander leaves, wash well and then chop finely. Boil the potatoes. Then peel and cut into bite sized pieces. Wash and remove stems. Then finely chop the green chillies.
•Combine the puffed rice, onion, roasted masala chana dal, peanuts, potatoes, green chillies, half of the Sev and toss well in a big mixing bowl. Add four crushed puris and mix further. Add salt according to taste. Add the three chutneys as per your own taste and mix well. Add lemon juice and mix well.
•Garnish with the chopped coriander leaves and the remaining Sev. Serve immediately along with the remaining puris to eat.

Preparation Time: 12-15 minutes.

Serves 4.

(2) Panipuri:

Panipuri (also known as Golgappa, Pani ke Bataashe, Phuchka or Gupchup) is a popular street snack famous all over the countries of India, Pakistan, Bangladesh and Nepal. It basically consists of a round, hollow fried crispy puri which is filled with a mixture of flavored water (“pani”), tamarind chutney, chili, chaat masala, potato, onion and chickpeas. It is generally small enough to fit completely into one’s mouth in one go. The pleasure lies in being able to swallow it whole and thus, relish the small bite-sized snack as it is meant to be. It is an exceedingly popular street food dish especially in the regions of Mumbai, Kolkata, Delhi and Lucknow in India. The panipuri is said to have originated from the Magadha region of India.

Ingredients:

•Crisp Puffed Puris: 40.
•Date and Tamarind Chutney: 1 ½ cups.

For the filling:

•Boiled Bean Sprouts: 1 cup.
•Boiled Potatoes cut into small pieces: 2 big-sized.
•Black Salt: According to taste.
•Chaat Masala: 1 tsp.

For Pani:

•Fresh Coriander Leaves: 20-25.
•Fresh Mint Leaves: 20-25.
•Green Chilies: 5-6.
•Panipuri Masala: 2 tbsp.
•Dried Mint Powder: 12 tbsp.
•Black Salt: According to taste.
•Salt: According to taste.
•Roasted Cumin Powder: ½ tbsp.
•Lemon Juice: 3 tbsp.
•Boondi: ¼ cup.
•Dry Mango Powder: 2 tsp.

Preparation:

•To make the moong sprout filling, combine all the ingredients in a bowl, toss to mix well and set aside.
•To make the pani, grind the coriander leaves , mint leaves and green chillies to a paste using water as required.
•Transfer the coriander and mint paste into a large bowl, add panipuri masala, dry mango powder, black salt, salt, cumin powder and lemon juice and stir to mix well. Add six cups of water to the above mixture.
•Stir to mix well and put to chill in the refrigerator. While serving, add boondi to the prepared pani and stir.
•Take a puri, break a little of the crust, fill it up with a little moong and potato filling followed up by a half a tablespoon of sweet date and tamarind chutney each.
•Dip the puri in the prepared pani and serve immediately. Similarly, prepare the remaining puris and serve.

Preparation Time: 16-20 minutes.

Serves 4.

Well then, what are you waiting for? These delicious street food items are exceedingly simple to make. Moreover, you can vouch for the food hygiene yourself. We assure that they will surely leave you craving for more. And more.

So, stop slacking! Get snacking!

June 13, 2014
How Food Affects your mood

It’s a known fact that fast foods are harmful to your health. It has been well documented and has been explained a lot. But you might be surprised to know that eating the wrong food might affect your mood severely. Recent researches have shown that the food you eat adversely affects your mood and it is necessary to eat foods which have certain nutrients which are called “happy nutrients” to lead a healthy and happy life. Turns out our fast-food diet, with all those processed chemicals and hardly any nutrients, throws off our body’s feel-good chemistry. Drew Ramsey, M.D., co-author of “The Happiness Diet”, says that eating the wrong foods can add to our daily stress and make us feel anxious, lethargic, and downright grouchy. What’s worse, a diet that deprives our brains of much-needed “happy” nutrients also makes us fat. When you’re stressed out, you’re more likely to reach for high-calorie junk foods that pack on the pounds, fueling a never-ending unhappiness cycle that goes like this: You eat bad, then you feel bad, so you eat worse, and then you feel even worse.

Happy Food

There is no such thing as food which gives instant happiness but certain foods have the tendency to give a positive vibe which might have a positive effect on our mood. Imagine a pleasant day, a plate with bright green spinach topped with caramel-colored crunchy nuts, dried fruits and a generous serving of chocolate syrup garnished on top. Immediately you feel a sense of happiness. You start feeling light. Food has such positive effects on your brain. Your favorite food can keep you happy. Omega-3 fatty acids, magnesium, tryptophan, folate and other B vitamins, low glycemic foods, and chocolate have all been studied to assess their impact on mood. These foods are part of a healthy diet and when you have a healthy diet you feel about your body and confident that your food is not going to affect your body. This ultimately has a positive impact on your mood.

Chocolates are the most common happy foods. They have a very strong effect but the happiness is short lived. But if you want to feel good most of the time rather than in short bursts, then you need to build up your neurotransmitter levels in your brain. Neurotransmitters are the chemicals that send and receive information around the brain and body. One of the best ways of doing this is to ensure that you have enough folate in your diet. A diet with plenty of dark green leafy vegetables, Brussels sprouts, endives, spinach and silver beet provides plenty of folate. Folate is killed by heat, so it’s important that the vegetables aren’t cooked too much. To improve your overall mood, you need to work on improving your serotonin levels. Anyone affected by seasonal affective disorder, or SAD, will be low on serotonin. Walnuts and Lentils are high serotonin foods. The food which has highest degree of happiness in them is fish, especially salmon. Salmon is packed with vitamins D and B12 as well as omega-3 fatty acids. And it is also good for boosting your serotonin levels, helping to fight off depression and lift your mood. Another common “happy food” is banana. Eating bananas boosts the dopamine levels in your brain, which reduces depression. They are also high in vitamin B6 and magnesium. Foods high in magnesium and B6 help you make GABA, the neurotransmitter that calms people down. People who don’t have enough GABA are anxious and tend to be less happy.

The Foods to Avoid

Most people suffer from hypertension and increased sugar levels because of their depression which is caused by work pressure. But researches show that the food you eat can also negatively impact your life in general your mood in particular. It is important to avoid certain depressing foods. Alcohol is a central nervous system depressant. If you have a history of a mood disorder, proceed with extreme caution. Your central nervous system is responsible for taking in information through the senses, controlling motor function, as well as thinking, understanding, and reasoning. It also controls emotion. Alcohol slows all this down, exacerbating symptoms associated with depression.

According to some experts, even a modest amount of caffeine can contribute to depression and anxiety. Caffeine disrupts sleep, making it more difficult to fall asleep and to stay asleep; those disturbances affect mood. It can cause agitation, tremors, and nervousness. Energy drinks, particularly, are bad news as some of them contain the caffeine equivalent of 14 cans of soda. Anything that is cooked with hydrogenated oils and contains trans-fats could potentially contribute to depression. Also watch out for saturated fats, found in animal products such as high-fat dairy, butter, etc. They can clog arteries and prevent blood flow to the brain.

Think before you Eat!

The next time you sit down to eat, before filling your plate think whether you deserve happiness. If you feel you deserve happiness then avoid those which are likely to depress you. Keep your food habits clean. Keep your stomach happy and it will automatically keep your mind happy and stress free!

June 13, 2014
Street Food

In simple terms, street food can be defined as the food available in the streets. It’s basically ready-to-eat food which is prepared by local venders and then sold to the consumers. The business is carried out in a food truck or a cart where the food is prepared. Mostly regional in nature however there are a lot many venders who venture out into different cuisines in order to expand their market. Since the investment to start this business is comparatively less, the price of the food items is also cheap however we have no guarantee regarding the quality of the food. Many venders believe that quality matters a lot because if the food is tasty but not hygienic then the business might not run well and so in some cases special care is taken regarding safety and hygiene. Earlier street food was not so popular due to quality reasons and secondly people did not have the facility of bringing the kitchen out in the streets or having a mobile kitchen which can both cook and travel to different locations. However over the years lifestyle has changed and people are finding ways to do things in a quick and smart way. This formula was applied to food as well. Due to long working hours and busy schedules, people rely on street food and other fast food joints which relieve them from preparing food at home after work. Moreover with quality standards being established, faith in street food has improved over the years. Today people demand food for a number of reasons such as delicious food at cheap price or for many it’s a way of knowing what other cuisines have to offer while for others it’s an excuse to get holiday from the kitchen. People who look for convenience at cheap prices may not be concerned much about hygiene or sanitation. According to a study done in 2007 by the Food and Agricultural Organization, about 2.5 billion people consume street food every day.

There is no proper evidence which tells us who or how the idea of street food was introduced however it’s found that street food was basically concentrated for the poor who did not have the proper facilities for cooking for example in Rome. In china, street food was for the servants and the lower strata of the society. Wealthy households used to send their servants to buy street food for themselves while they ate rich home cooked food. Many of the African settlers made a living by selling street food in America. The products they sold ranged from cakes and biscuits to coffee, tea, soups and other light foods such as snacks. Venders when found a base in the society expanded their business and started offering food items such as grilled and fried beef, oysters and other meat items which attracted more people. French fries which had been introduced as a street food became very famous among the public and also started being offered in very well established hotels and restaurants. In Thailand Street food had not found its popularity until the 1960s when urbanization occurred rapidly and home cooked food was displaced with street food.

The contribution done by these street venders was neglected or unnoticed by the government for a long time. However when a study was done it was found that in Indonesia about US$67 million was generated in the economy through street food sales alone while in Malaysia it was found to be about US$2.2 million per annum. Since all these revenues are earned by the vendors itself, it’s in a way helping the economy to be self sufficient. Being a part of the informal sector can be one reason why it was never given much importance because it was always viewed that the formal sector was the engine of growth of the economy however over the years planners have seen that with limited employment opportunities available in the formal sector along with high level of competition, the importance of informal sector is coming into the picture. There are many people who due to various economical or social backwardness, fail to get in the formal sector however find work easily in this industry. The International Labour Organization reveals that about 29 percent of the labour force is employed in street food industry where the vendors earn three to ten times more than the minimum wage rate. In many countries the monthly wages earned by these vendors is almost equal to the wages earned by people involved in the formal sector. Women participation has also increased in this business over the years with 90 percent increase in Philippines and 40 percent increase in Indonesia.

With advantages such as delicious food at cheap rates, better employment opportunities, self- sufficiency, women participation etc, there are some disadvantages as well that follows. Contamination of food followed by the use of additives and colouring agents are some of the biggest issues associated with it. However study reveals that it is not the ingredients which go inside rather it is the quantity of these chemicals which we consume that matters. Moreover the water used in preparation of food also affects its quality. Therefore it is suggested that snacks which are fried and food which is hot is safe as they are consumed immediately and since it’s hot, kills most of the microorganisms. There are many other incidents which question the quality of food provided by these vendors for example in 2011, a Pani Puri seller in thane was filmed urinating into the container which was used to serve the consumers. Secondly there are many hawkers who sell without proper permit from the municipality. As a result of which in 2007 the Supreme Court ordered the municipality to demolish and remove all hawkers and food joints which did not have the required permit or did not approve to the quality standards.

With increasing globalization and tourism, the safety of street food has become an important concern for government. There are many ways such as training programs or rewarding programs for vendors which can help in improving the quality as well as build up confidence in street food resulting in the growth of both the industry and the economy.

June 13, 2014
Eat a food Rainbow and Colour yourself Healthy!

Aren’t this is Exciting? What is it with food Rainbow. Something that is Truly colorfully healthy! Eat a food rainbow refers that you should make sure that you have red, greens, yellows and all the bright colours on your plate. Nature is full of colours and colours are such a positivity in itself. Same as your wardrobe has so many colorful clothes and so much versatility to make you look good on your outer side, similarly your plate must have variety of eatables, fruits and vegetables of all colours to keep you good from inside. This is a very healthy choice and everyone should opt it. We choose and eat food based on their taste, their cost, and their easy availability. The manufacturers have done a great job in creating foods that are inexpensive, easy to eat, and rich in sugar, fats and oils just to make them taste good and tickle you’re your tastebuds. But, wise decision is not to fall prey to the alluring tastes rather be cautious about your choice and choose the colourful.

“Eating brightly coloured fruits and vegetables can keep you fit and healthy and protect against certain cancers, arthritis, heart disease, cataract and even premature ageing” , says Juliette Kellow
When parents choose to use rainbow as a nutritional guide, you are fortifying that your kids are benefiting a wide spectrum of vitamins and minerals and other nutrients provided by each colour group. Making a choice to eat all five colour groups and sticking to them every day is superb way to maintain the good health of your kids and yourself.
Why to eat Food Rainbow?

Now the question may arise that what is the point in having a colour in diet anyway or why to include food rainbow in your diet? There’s one word to that: PhytoChemicals, also known as Phytonutrients. These are natural chemical compounds found in all plants. They safeguard against diseases and provide health benefits in humans and plants. Phytochemicals in veggies and fruits give them their colour. Each colour has its own vitamins, minerals and phytonutrients that helps in maintaining health of your family and keep it happy and prosperous. Eating a versatile fruits and veggies gives energy to the bodies of kids which help them in learning, growing playing and thriving. Different colours of fruits and vegetables signify different phytonutrients that each have, therefore using rainbow colours as a guide. It is great way of ensuring a wide range of phytochemicals in your children’s diet. A colourful rainbow diet is most appropriate way to keep a healthy body. It is one of the best defenses against cancer, chronic disease, heart disease or diabetes! So, here’s the rainbow guide to choose from the variety of colour foods in your plate from each colour group. There are so many more than you realize. Know about them and eat them everyday.

Green: The fruits and vegetables coloured green by a pigment called cholorophyll. They contain phytochemicals such as indoles and glucosinolates and nutrients such as beta-carotene, folate, iron and calcium. A good intake of these antioxidants can act as natural sunglasses and prevent age-related macular degeneration which is a leading cause of blindness and also help in protecting against cancer. You can choose from variety of green vegetables and fruits like apples, grapes, kiwi fruit, avocado, peas, spring onions, beans, spinach, Brussels sprouts, lettuce, asparagus, broccoli, leafy cabbage, cucumber, watercress, peppers, spring greens etc.

Blue/Purple: The fruits and veggies coloured purple or blue contains phytochemicals called Anthocyanins. Many of these also contain ellagic acid and proanthocyanidins. Anthocyanins helps to keep heart healthy and reduces the risk of strokes. Good intakes of anthocyanin also helps to improve co-ordination and short term memory in old age as well as better vision. Researches have also shown that proanthocyanidins may help to protect against urinary tract infections. Many fruits and veggies like grapes, blackcurrants, blackberries, grapes, blueberries, prunes, plums, raisins, red onions, red cabbage are purple or blue in colour, from which one choose according to their taste.

Red: There are two main pigments that give fruits and vegetables their red colour which are Lycopene(a carotenoid) and Anthocyanins (a flavonoid). Many of these are also rich in vitamin C. Anthocyanins present in red fruits keep the heart healthy, help in fighting cancer, improve vision and memory and avoid urinary tract infections. Tomatoes, guava, watermelon are a very good source of Lycopene, which help in protecting against cancer, especially prostate cancer. We absorb lycopene more easily when foods have been heated, so processed tomatoes are better than raw. One can choose Red fruits and veggies from among raspberries, strawberries, cranberries, pomengranates, apples, rhubarb, watermelon, guava, tomatoes, pepper, radishes and potatoes.

Orange/ Yellow: Yellow and orange fruits contain carotenoids such as beta-carotene and beta-Cryptoxanthin. They are also a good source of Vitamin C. Most yellow and orange foods are packed with beta-carotene, which the body converts to vitamin A , so is good for vision in dim light and maintaining the skin. These fruits and veggies can be apricots, mangoes, peaches, papayas, cantaloupe, oranges, pineapple, grapefruit, galia melons, sweet potatoes, swede, butternut squash, yellow and orange peppers, pumpkin, sweetcorn etc.
All those different colours in your plate, add to plenty of textures and flavours, making meals, simply not just healthy but also more satisfying and enjoyable. Recognise, What colour is your diet?
Happy Eating is Healthy eating. Be colourful. Eat colourful.

June 13, 2014