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Probiotics : Teaming Up With Good Microbes

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

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

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

Fermented milk and milk products:

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

Miso Soup:

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

Sauerkraut:

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

Kefir:

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

Kombucha Tea:

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

Tempeh:

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

Kimchi:

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

Some really popular natural probiotics found in Indian cuisine are :

Dosa:

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

Dhokla:

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

Idli:

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

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

May 31, 2014
Food For Thought : Boosters and Busters

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

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

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

Edible pick-ups for boosting your mood:

Berries:

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

Cottage cheese:

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

Chocolate:

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

Protein:

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

Banana:

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

Coffee:

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

Fish:

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

Saffron:

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

Coconut:

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

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

Mood busting foods to avoid-

Sugar:

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

Gluten:

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

Processed foods:

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

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

May 31, 2014
Sagar Ratna:Redefining South Indian Food

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

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

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

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

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

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

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

Green Ginger Tea

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

Ingredients:

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

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

Ingredients:

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

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

Ingredients:

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

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

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

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

Pita-Bread Pizza:

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

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

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

Mediterranean Pizza:

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

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

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

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

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

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

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

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

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

Speedy Green Chicken Curry

Time: 15 minutes

Serves: 4

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

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

Creamy Egg Curry

Time: 25 minutes

Serves: 4

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

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

15 – minute Prawn Curry

Time: 15 minutes

Serves: 4

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

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

Squash and Coconut Curry

Time: 25 minutes

Serves: 2

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

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

No – fry Thai Curry

Time: 20 minutes

Serves: 2

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

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

Recipe and Image Courtesy – bbcgoodfood.com

May 29, 2014
Your Guide to Surviving Without Cooking
There are days when you love to cook. You look up fancy recipes online, don an apron, and cook up a storm. Maybe you even invite a friend over. And then there are those days when you absolutely don’t want to. You hate the mess, you hate the fumes, and you really the effort required. What do you do then? Order a pizza? Eat out? Drive by a take-out? Any of those options could work once in a while. But college students and 20-something office-goers with rented apartments and no family living in will know that those lazy days come a tad bit too often. Besides, regular assignments and the pressure of timely submissions mean that there are those days, not all that infrequently, when you simply can’t afford time away from your laptop and in the kitchen. The sheer frequency then implies that Dominos deliveries and KFC takeouts might not only burn a hole in your pocket but also deal a heavy nutritional blow to your body!

So are there cost-effective and healthy ways to survive those lazy days without cooking? Thankfully, there are. A little thought, a little creativity can take you a long way. Here are some tips and tricks to help you get started.
- Go Paleo.
Growing interest in Paleo diets has revealed just how far modern humans have divorced themselves from the healthy foods nature intended for us to eat. By eating more raw food and following a Paleo-style diet, you will not avoid cooking but also reconnect with some very healthy food choices. Eat foods that can be eaten pretty much in their natural states, without requiring any changes to be made by you – like fresh or dried fruits, nuts, seeds, and long-lasting veggies like carrots, cabbage, and peppers. You could spice up your veggies, too! Try Yogurt, hummus, salsa, and tomato sauce. Do note that if you want to puree or blend nuts, seeds, and fruits, then there is some preparation involved.
- Eat like a backpacker.
Stock up on granola bars, whole-bran corn flakes, whole-wheat cookies, bread, peanut butter, and canned beans. However, take care not to over-supply your kitchen – just as a backpacker keeps moving to new destinations and can’t be weighed down by too much food. Always only have sufficient to eat should you get too busy – or too lazy, as the case may be – in the next few days. This will ensure that you do not begin to live your life off energy bars.
- Be salad-savvy.
Salads are not only easily prepared but also pack great health benefits. They add more fibre to your diet, help keep your blood pressure and cholesterol levels in check, enhance insulin sensitivity, and improve your immune system. And you don’t have to stick to the typical garden salad either. Come up with ways to make your salad more interesting! For ideas, you can always look for easy, no-cook salad recipes online
- Get creative with sandwiches
Sandwiches are easy to make, can taste great, and can be healthy too! Opt for whole-grain brown bread rather than the sliced white stuff that has had all the life processed out of it. Try as many fresh veggies as you can afford to. If you want meat between your bread, go for chunks of real, fresh chicken rather than processed meat like bologna and salami. If you are watching your weight, though, you’d do well to avoid too much cheese or fatty sauces. Instead, go for small amounts of hard cheese for a big flavour boost. For sauces, try mustard, mint, or tomato. Get creative with condiments – pepper and oregano will spice things up nicely. Try eating your sandwiches toasted, cold, open-faced, or heated in the microwave. Don’t be afraid to try sweet fillings such as sliced fruit – you might be pleasantly surprised.
- Use microwaveable foods and meals.
Every once in a while, you could buy food or pre-made meals that you can put in the microwave to heat up and eat up later. But make it a point to include a good dose of fresh food such as an accompanying salad or some lightly steamed veggies. Be sure to read the labels – many microwaveable meals are high in saturated or trans-fats, sugar, salt, and artificial additives. For good quality microwave meals, try a local delicatessen, specialist bakery, or gourmet foods store that makes microwaveable meals and fresh salads for takeout on a daily basis.
- Try the smarter on-the-go foods.
Don’t live off commercial food. They tend to be very high in trans-fat, salt, sugars and artificial flavorings, and colorings. You don’t need all those unhealthy, nutrition-deficient fillers in your body. However, there are ways to choose your take-out options smartly on those rare occasions that you absolutely have to. Skip the double-cheese pepperoni pizza and juicy hamburger. Instead, opt for cheese-free thin-crust veggie pizzas, Asian stir-fries, falafel plates, and salads.

If all else fails, make friends with people who are enthusiastic about cooking and feeding others. But remember to be nice and reciprocate in other ways!
May 29, 2014
Be Salad-Savvy
Salads are a great dinner option. They are not only filling and often easily prepared, but with the right ingredients, they can potentially pack in a whole lot of health benefits. But while urban Indian restaurant-goers are fast developing a taste for Caesar salad and Coleslaw, salads at home still mean a side-dish comprising a few cucumbers, onions, and tomatoes – chopped, diced, or sliced. The result: A boring basic garden salad and a complete lack of interest in the culinary potential of salads. But think again. Great-tasting, interesting salads need not be the exclusive domain of fancy restaurants. All you need do is get creative with the ingredients. A little thought can take you a long way. Here are a few simple recipes to help you get started.

Apple and Lettuce Salad with Melon Dressing

Consuming fresh fruits and vegetables is one of the best ways to replenish our body’s water and electrolyte needs. This recipe calls for a wide assortment of fruits and vegetables tossed together in a refreshing musk melon dressing. Enjoy a plateful of good health and pure taste.

Ingredients:
- ½ cup muskmelon purée
- ½ tsp. roasted cumin seeds, crushed
- 3 tbsp. chopped coriander
- 1 cup torn lettuce
- ½ cup shredded cabbage
- ¼ cup thickly grated carrot
- ¼ cup capsicum (red and yellow) cubes
- ½ cup chopped apples
- ½ tsp. lemon juice
- ½ cup bean sprouts
- 2 tbsp. chopped grapes
- 1 tbsp. chopped spring onion greens
- Salt to taste
- Freshly ground pepper to taste
Method of preparation:
- Blend together the muskmelon purée, crushed roasted cumin seeds, and chopped coriander into a dressing. Add salt and pepper. Keep aside.
- Next, soak the lettuce, cabbage, carrots, and capsicum in ice-cold water for 30 minutes. This will make them crisp. Drain, wrap in a muslin cloth and refrigerate till ready to use.
- Toss the apples in lemon juice and refrigerate till ready to use.
- Combine the lettuce, cabbage, carrots, capsicum, apples, bean sprouts, grapes, spring onion greens in a bowl. Add salt (optional) and mix gently.
- Before serving, add the dressing and toss well. Serve immediately.
Been Sprout and Capsicum Salad

This recipe combines the goodness of bean sprouts with a spicy, tasty dressing. Bean sprouts are a great source of calcium and vitamin C, while capsicum is a potent source for vitamin C.

Ingredients:
- 1 ½ cups bean sprouts
- ½ cup thinly sliced capsicum
- 1 ½ tsp. oil
- 1 tsp. crushed garlic
- 2 tsp. vinegar
- 1 tsp. soy sauce
- ½ tsp. sugar
- ½ tsp. chilli powder
- 1 ½ tbsp. roasted and coarsely crushed peanuts
- Salt to taste
Method of preparation:
- For the spicy dressing, heat the oil in a small non-stick pan, add the garlic, and sauté on a medium flame for 15 seconds. Remove from the flame and keep aside to cool slightly. Add the vinegar, soy sauce, sugar, chilli powder, and peanuts; and mix well. Keep aside.
- Combine the bean sprouts, capsicum, spicy dressing, and salt in a bowl and toss well. Refrigerate for 30 minutes. Serve chilled.
Egg-cellent Asparagus Salad

This is a power recipe that packs in the goodness of your daily egg and greens into one simple, great-tasting meal.
- 8 asparagus spears
- 2 tsp. olive oil
- 1 garlic clove
- 2 cups mixed greens
- 1 hard boiled egg
- 1 tbsp. vinegar
- Salt to taste
- Pepper to taste
Methods of preparation:
- Cut 8 asparagus spears into 2-inch pieces; saute with 2 tsp. olive oil and 1 minced garlic clove.
- Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, and 1 tbsp. vinegar.
- Add salt and pepper to taste.
Grilled Chicken Salad

Hard-core chicken fan? Love a desi zest? Then this is just the recipe for you! This recipe calls for an Indian tandoori-style yogurt marinade for the chicken. Then it’s grilled, chopped, and stirred together with tangy dressing. The flavours are to die for. What’s more? It won’t sit heavy on your waistline either.

Ingredients:
- 1 ½ cups low-fat yogurt
- 1 tbsp. canola oil
- 1 tbsp. grated peeled fresh ginger
- 3 garlic cloves, minced
- ¾ tsp. salt, divided
- ½ tsp. red pepper, ground
- 4 bone-in chicken breast halves, skinned
- Cooking spray
- 1 cup seedless green grapes
- ½ cup chopped red onion
- ½ cup mango chutney
- 1 cup finely chopped celery
- 1 tbsp. canola mayonnaise
- 3 tbsp. fresh lemon juice
Methods of preparation:
- Mix the yogurt, canola oil, ginger, cloves. Stir in ¼ tsp. salt and pepper. Place the mixture in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator for 2 hours, turning occasionally.
- Prepare grill to medium-high heat.
- Remove chicken from bag; discard marinade. Place chicken breast side down on grill rack coated with cooking spray; grill for about 10 minutes. Turn chicken over; grill for 20 minutes. Remove chicken from grill; let stand 10 minutes. Remove meat from bones; discard bones. Coarsely chop chicken and place in a medium bowl. Sprinkle chicken with remaining 1/2 teaspoon salt.
- Add the remaining ingredients to the chicken; toss gently to combine. Chill for 30 minutes before serving.
Now that you have the recipes down, go try them out, and create a few of your own. Go take that healthy, tasty walk down salad lane!
May 29, 2014
Coffee or tea which is better?

In order to set off good start for the day, everybody wishes to drink a nice hot cup of coffee or tea. Ofcource the choice of the drink varies between different households and individuals. Most of the adult men and women feel that it is tea which actually energizes their body and makes them ready to carry out the work planned for the day while the younger generation prefers coffee.

Coffee is a beverage which is prepared from the roasted seeds of the evergreen shrub called coffea. Once the coffee berries are ripe, they are collected and dried and processed. The seeds inside the berries are then collected and roasted in different temperature, depending upon the flavour, taste and colour required before being grinded and brewed to create the final product. Coffee plantation takes place around the world but major contribution is given by Africa, Latin America followed by Southeast Asia. Research states that coffee cultivation originated in Arabia during the 15th century, where coffee was associated with both religious and rebellious political activities. According to Ethiopian culture it’s believed that Kladi, who was a goat herder, had first found the seeds when he noticed that his goats became excited after consuming the beans. Some of the Arabian culture attributes the discovery of coffee beans to Sheik Omar, who was known to have the ability to heal the sick and was exiled to a desert near Ousab. There he found the berries but were bitter in taste so he tried to roast them so it turned hard. It’s believed that Omar then boiled the berries to soften the seed which resulted in creation of a dark liquid. The liquid, when he drank it, it revitalized him sustained him through the period of exile. When Omar came back home, he had bought with him this miracle drug and that how coffee was introduced into Arab and travelled through Egypt and Yemen. Today coffee is considered an important agricultural product and also is regarded as an important export commodity.

Tea on the other hand is prepared by simply mixing tea leaves into boiling water. Tea is considered to be the second best preferred drink after water. It’s cool and astringent flavour is what attracts so many people, making it the world’s most widely consumed beverage. Tea is considered to have its origin in china where it was used as a medicinal drink. According to the Chinese legend, the discovery of tea was done by a Chinese inventor named Shennong who invented a tea shredder. During the Tang and Qin dynasty, the popularity of tea was at its peak and also had spread to other regions of Japan, Korea and Vietnam. The Portuguese were introduced to tea when they were in china during the 16^th century. The cultivation of tea together with jasmine and mallow gave it a distinct taste and aroma. During the 17^th century, the British started consuming tea and also introduced it in India. The practice of drinking tea in Britain was only seen during special occasions like marriages and anniversaries and religious festivals. It was mostly consumed by the royals as tea was expensive and could not be afforded by all. This gave rise to tea smuggling which made tea available for the lower section of the society as well. By the 19^th century, tea was consumed by all the sections of the society. When the British had captured India, they wanted to cultivate tea and in order to do that they sent Robert Fortune to china to get some tea seeds. However the plan to cultivate them in India failed due to different weather conditions. However they later found that regions like Assam and the Northeast regions of the country could house the cultivation of this crop and so using the Chinese techniques of cultivation created a tea market in India from where tea was exported to other parts of the world. The price of tea in Europe began to fall with large import of tea from India.

After knowing so much about both the beverages we still don’t find ourselves in a position to decide which one’s a better choice. So in order to make our task a little simple let’s see which one’s better when it comes to our health and growth. Tea can be of two types, black or green tea. However both theses goods contain a high level of antioxidants called flavonoids. Antioxidants are chemicals which protect tissues from oxidants. Oxidants may damage cells and reduce the immunity. According to a survey done by American Dietetic Association, one in five adults in America prefer tea to other beverages; however these people gained 20 times more antioxidants than non tea drinkers. Other than the benefit of receiving antioxidants, drinking tea also helps in reducing cholesterol levels, blood clots and helps fight inflammation, cancer and various allergies. Green tea is considered the very healthy and is responsible for reducing breast cancer and death rates due to heart diseases.

Researchers claim that like tea, coffee also contains antioxidants and helps in lowering the risk of liver and colon cancer and diabetes. Some people believe that coffee might not be good for the heart, however it’s not been proved till now and further study in this field is required. Since caffeine content in coffee is high, it’s not recommended for pregnant women and even overdose among youngster may not be a healthy option.

So according to me tea wins the battle to be a healthy choice when compared with coffee. But this does not mean that coffee can be completely rejected. Controlled quantities of coffee can be consumed for a healthy living.

May 29, 2014
Burger Urges!!

What is it about that meaty (or veggie) patty topped with mayo, ketchup, lettuce and sandwiched between the oh-so-tasty buns that makes our tongues water? Is it the ambrosias aroma of the spice mix or the spectacular way the Burger sits in front of us neatly packed in its various layers? Or the inexplicable sensation the moment we take our first bite – the burst of flavour that hits us, the heavenly infusion of the crackle and the mayo, the melting of the chicken in our mouth…? Which one is it?

There is no one answer.

There is no answer.

One needs not a reason to love. One simply does.

All of us love our KFC Zinger Burger or McDonald Maharaja Mac. So, why not try making our own Burger at home?

Let’s start with a Burger for the vegetarian souls and then we will gradually move on to the meatier ones.

Veggie Burger with Mushrooms

Time: 25 minutes

Serves: 4

Ingredients: 1 15-ounce can kidney beans (drained and rinsed), 1 small red onion (shredded and squeezed dry), 1/3 cup chopped walnuts, 1 small carrot (finely diced), 1 cup plain or whole-wheat breadcrumbs, 2 scallions (white and green parts, finely chopped), 2 tbsp chopped fresh parsley, 2 tsp soy sauce, Kosher salt, freshly ground pepper, 3 tbsp extra-virgin olive oil, 3 cups assorted mushrooms (sliced), 4 English muffins (split and toasted), mayonnaise and/or mustard (for garnish), baby spinach (for garnish)

Method: Smash the beans in a bowl with a potato masher or fork until slightly chunky. Add the onion, walnuts, carrot, 1/2 cup breadcrumbs, scallions, parsley and 1 teaspoon Worcestershire sauce. Season with salt and pepper and mix with your hands until combined. Spread the remaining 1/2 cup breadcrumbs on a plate. Form the bean mixture into 4 patties; lightly coat with the breadcrumbs, shaking off any excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and slightly crisp, 2 to 3 minutes per side. Transfer the burgers to a plate. Heat the remaining 1 tablespoon oil in the same skillet over medium heat. Add the mushrooms and the remaining 1 teaspoon Worcestershire sauce; season with salt and pepper and cook until the mushrooms are slightly wilted, 3 to 4 minutes. Serve the burgers on the English muffins with mayonnaise and/or mustard, baby greens and mushrooms.

Falafel Burger

Time: 16 minutes

Serves: 4

Ingredients: 400g can chickpeas (rinsed and drained), garlic cloves (chopped), handful of flat-leaf parsley or curly parsley, 1 tsp ground cumin, 1 tsp ground coriander, ½ tsp harissa paste or chilli powder, 2 tbsp plain flour, 2 tbsp sunflower oil, toasted pitta bread, 200g tub tomato salsa (to serve), green salad (to serve), 1 small red onion (roughly chopped)

Method: Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth and then shape into four patties with your hands.Heat the oil in a non-stick frying pan, add the burgers and then quickly fry for 3 minutes on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

Tuna Sweetcorn Burger

Time: 15 minutes

Serves: 4

Ingredients: 85g white bread (torn into pieces), 198g can sweetcorn (drained), 2 x 185g cans tuna in water (drained well), 25g grated cheddar, 3 spring onions (finely chopped), 1 egg (beaten), 2 tbsp vegetable oil, wholegrain bread rolls (to serve), lettuce (to serve), salsa (to serve)

Method: Whizz the bread in a food processor to crumbs, tip into a bowl, then whizz half the sweetcorn until finely chopped. Add the chopped corn, remaining whole corn, tuna, cheese, spring onions and some seasoning into the bowl with the bread and mix well. Add the egg, bit by bit (you may not need it all), until the mixture is sticky enough to be shaped into four even-size burgers.Heat the oil in a non-stick pan, then cook the burgers for 5 minutes on each side until golden and hot through the middle. Stuff into wholemeal buns with your favourite lettuce and a good dollop of salsa.

Beef Burger

Time: 25 minutes

Serves: 4

Ingredients: 1 small onion, 500g good-quality beef mince, 1 egg, 1 tbsp vegetable oil, 4 burger buns, All or any of the following to serve – sliced tomato, beetroot, horseradish sauce, mayonnaise, ketchup, handful iceberg lettuce, rocket, watercress

Method: Peel the onion, slice in half through the root and trim off the top. Place cut-side down on a chopping board. With your knife parallel to the board, cut 3 slices through the onion, keeping the root intact. With the knife point at root end, cut down through the onion from top to bottom, 4 times. Holding the root end, finely slice to give you small diced pieces. Tip the beef into a bowl with the onion and egg, then mix.Divide the mixture into four. Lightly wet your hands. Carefully roll the mixture into balls, each about the size of a tennis ball. Set in the palm of your hand and gently squeeze down to flatten into patties about 3cm thick. Make sure all the burgers are the same thickness so that they will cook evenly. Put on a plate, cover with cling film and leave in the fridge to firm up for at least 30 minutes.Heat the barbecue to medium hot (there will be white ash over the red hot coals – about 40 minutes after lighting). Lightly brush 1 side of each burger with oil. Place the burgers, oil-side down, on the barbecue. Cook for 5 minutes until the meat is lightly charred. Don’t move them around or they may stick. Oil the other side and then turn over using tongs. Don’t press down on the meat, as that will squeeze out the juices. Cook for 5 minutes more for medium. If you like your burgers pink in the middle, cook 1 min less each side. For well done, cook 1 min more. Take the burgers off the barbecue. Leave to rest on a plate so that all the juices can settle inside. Slice each bun in half. Place, cut-side down, on the barbecue rack and toast for 1 min until they are lightly charred. Place a burger inside each bun, then top with your choice of accompaniment.

BBQ Chicken Burger

Time: 25 minutes

Serves: 4

Ingredients: 4 chicken breasts (skinless, boneless), 4 rashers bacon (optional), 4 large burger buns (sliced in half), lettuce (to serve), tomato (to serve), red onion (to serve)

For the sauce and marinade: 4 tbsp tomato ketchup, 4 tbsp brown sauce, splash of chilli sauce (optional), 2 tsp clear honey, 2 garlic cloves (crushed)

Method: Make the sauce and marinade by mixing everything together in a large bowl and then put a few spoonfuls aside. Slice halfway into the thickest part of each breast and open it up like a book. Flatten down slightly with your hand and then toss in the bowlful of marinade to coat. Chill for as little, or as long, as you have time to.Barbecue the chicken for about 10 minutes until completely cooked through, turning so it doesn’t burn but is nicely charred and sticky. Cook the bacon at the same time until crisp, if using, and toast the buns. Assemble the burgers with lettuce, slices of tomato, onion and the reserved sauce on the side for dolloping on top.

Recipe and Image Courtesy – bbcgoodfood.com, foodnetwork.com

May 29, 2014