Tag: healthy food

While Dieting,You Eat!!

With the spurt in the number of Mcdonalds and Dominoz all around the country, seldom it is that we find kids and adults alike whom we can term as perfect specimens of the human anatomy. Cheaper and cheaper burgers and fries combos and the easy accessibility of everything unhealthy is taking this Aryan civilization faster to its unhealthy end than we can possibly imagine.And some who are aware of this gradually surmounting epidemic of obesity turn themselves to starving, or dieting as they more fashionably call it.

And this is where most of them go wrong. If you out the word dieting on google and search for its meaning, the first result it shows is: Restrict oneself to small amounts in order to lose weight” But this is wrong in its most fundamental sense. Living beings need energy to work, breathe and live. And unlike Jaadu(from Koi Mil Gaya) our energy does not directly come from sunlight.We humans, have to have food in order to survive. So, starving, fasting and skipping meals is out of bounds. What we will do today is, get a new regime started for those who are willing to exchange flab with muscle and diseases with health.

First of all, forget everything that you ever ate anything and that you had a diet schedule planned. Here, we all start afresh. Just like infants do.

Secondly, many might have said or suggested to you; plan your meals ahead of time. Forget it. Because, food can’t be quantified beforehand. Suppose you worked out a little extra today, won’t you need an extra glass of milk to balance the energy that you’ve lost? So, never plan your eating. Eat, whatever your heart wants, but from the list that we decide here for ourselves only. Now we begin by clearing off all the things that are clichéd and everyone tells you about them. You should eat loads of fruit they provide vitamins, drink lots of water: gives you roughage, gorge on soups: healthy for your body and all that. But doesn’t everybody know this list by heart by now? So, we come down to those Indian dishes that you can prepare in your kitchen while hunger strikes. Let’s start with dinner.

Idli Sambhar:

A blast for the tongue from the South of India and easy on your belly too. This dish makes it to the top of our list of the Indian foods for dieters. Each idli contains just 39 calories, which is a minimal amount in comparison to a healthy 2,000-calorie daily diet. . Idlis contain no fat, no saturated fat and no cholesterol. Consuming less than 16 grams of saturated fat and 300 milligrams of cholesterol lessens your risk of cardiovascular disease and stroke.

DHOKLA:

Going in the reverse order from dinner to breakfast, its time for your evening snack. And what better than dhokla to freshen you up and lighten you at the same time. Yes, it is chiefly made up of Dal and Rice, but don’t cringe as otherwise you would have been gormandizing on chips or samosas for sure. But remember, Dhokla is low in saturated fat, very low in cholesterol, low in sodium, high in dietary fiber and high in vitamin A and C. And for us dieters, low fat is all that matters, right people?

SPROUTS AND RAITA:

To your lunch, let’s start by having some Raita, what say? Now, raita as you all know is made by adding fruits, vegetables or any other thing to beaten yoghurt. And the best part is that one serving includes just 60 calories. To the beaten curd one can add grated bottle gourd or some fruits. But if you are in the mood for some crunch, you can very well add Boondi to it. Boondi, is fried, yes. But a handful of pea sized boondis will do your diet no harm.

With Raita, you can have sprouts as the main course and feel a bit Pseudo-European. Keep the pulses in water overnight and in the morning add a bit of lemon, some spices, some cucumber and your lunch is ready in a jiffy.

OATS AND DALIYA:

Now, one thing with which we should agree with the hackneyers is that, breakfast should be heavy. And the dieticians have logic and Science backing them too. According to some studies if we consume more calories at breakfast and very less at dinner, this will help you lose weight quicker because if you eat a larger breakfast it will give a kick start to your metabolism and plus you won’t feel all drained and sleepy in that history class of yours. Plus more calories in the breakfast gives you more time in the day to burn them off. For breakfast why don’t we have something milk based, like oats? Well oats take two minutes to cook and trust me, you won’t be able to eat more than one and half cups of it. And hey, no adding sugar at your mom’s back, OK?

Other than oats, you can also have Daliya in the morning. Daliya or Bulgur wheat in Angrezi, is a very light and healthy option for breakfast. Daliya is an excellent source of fiber that keeps you feeling full and also helps to maintain a healthy digestive system. And just like oats, daliya can be either milk based or oil and vegetable based. Now, a little oil isn’t harmful for your body and don’t cringe if once in a blue moon you are fed up of having only milk based diet for your mornings. So, here we are with a very basic diet plan for you to follow and with just one mantra at the end. Never starve yourself, Never. You need food to live. So, just give it a healthy twist and keep eating ( or dieting, whatever you like to call it! ).

January 8, 2015
The Curious Case of Mrs. Hen’s kids!

With an amazing lot of activity happening in a day, bachelors or bachelorettes staying alone seldom have time to treat their taste buds right. One day it is a meeting with the boss, another day it is work at home and till the third day you get so tired that it takes an effort to even get up from your bed. And preparing a meal in all this haste seems extravagant and too elaborate an activity to be carried out. And in this rigorous lifestyle of yours, the only thing that suffers is your stomach and more importantly, your taste buds. But we say no more of this! Today let us learn about some new tricks and revisit some old ones about Mrs. Hen’s kids – the eggs.

Eggs are often restricted to the breakfast and that too you seldom have. Eggs are undermined most of the times, but its importance becomes clear when you need some quick fixes to get you jumpstarted. So, let’s start our romantic affair with eggs which should last longer than your relationship with any other human being.

1. The Quintessential Omelet:

This dish comes in handy when your refrigerator is running dry and your patience is running lose with all that hunger. Two eggs is what it takes to quiet down your stomach till the time you can arrange for something heavy or till Dominoz delivers that pizza you ordered. Breaking the eggs, mixing in some spices that you desire, a pan slicked with oil and the battered egg mixture on the pan. Blink your eyes and your omelet is ready. This recipe is heart-rote to everyone so much so that a more elaborate description would be shaming this article. But people might not be aware of the nutrient punch this wonder sphere packs with itself. An egg contains 6 gms of Protein and 70 calories. Now while you rejoice that omelet with toasted bread, let’s move onto our next big egg thing.

2. Eggs with soldiers:

There are times at night when you just crave for something to eat and are bored of the traditional egg recipes. Well in that case we have this amazing recipe for you. If you only have 5 minutes to spare, this recipe will be even more perfect for you. Place 4 eggs in boiling water and cook over low flame for 4-5 minutes. Caution: Do not let the eggs come to a boil. Now remove the eggs from the saucer and peel off the tops of the eggs. Add in some salt and desired spices on the top and eat the newer rgg recipe with bread sticks. Taste bhi, health bhi!!

3. French Toast:

Again. A relatively new and old recipe. Take out that borderline expired loaf of bread from your refrigerator and batter 4 eggs with spices added. Meanwhile, light up the stove and put a pan over with a slick of oil. Dip both the faces of a bread piece deep into the battered eggs such that both the faces are smeared with egg residue over their entire surface. Put it on the pan and cook for a minute maximum both sides. And voila! Your French toast are ready in a jiffy. Soak in 4-5 breads and you will be content for the next few hours to go.

4. Tea Egg:

Now Tea egg might take up some time, but this is nevertheless a newer recipe that people might have heard less about. Tea egg is basically a Chinese snack. Take a few eggs and boil them for 7-8 minutes. Boil them till the point where cracks develop on its surface. Drain the water but don’t peel the eggs yet. This crack-laden egg is then again put to boil in tea or sauce or spices. This dish is also called marble egg because the cracks in the shell create darkened lines with marble-like patterns. Chinese people commonly use a five-spice powder which contains cinnamon, fennel-seeds, cloves and Szechuan peppercorns. The eggs are boiled in the spiced-tea liquid and simmered at medium heat. The simmering allows the liquid to seep through the cracks and attribute flavors to the boiled eggs.

5. Quick Egg muffin:

People with a frenetic paced lifestyle must already be making merry at the name of the dish. The name in itself has quick in it. And you can be sure of one thing; this dish lives upto its name. Egg muffins are like Frittatas just smaller in size. This dish is prepared using scrambled eggs added with fresh chopped spinach and shredded sharp Cheddar Cheese. Whisk the eggs just like you do for an omelet, with spices, onions and spinach if you like. Cook in the microwave oven for 45 seconds and your hunger is done. It’s gone with the sound of the microwave’s beep.

6. Eggs Benedict:

Eggs Benedict is an American breakfast and usually served along with ham or bacon. To make this dish you will have to devote some of your precious time, but the result will have you amazingly thrilled. First you have to make something the world calls the Hollandaise sauce. This is made by whisking egg yolks and squeezed lemon juice together in a bowl till the mixture is thickened and doubled in volume. Put the bowl in a steam bath and do not let the eggs get too hot or they will scramble. Add some froze butter cubes and continue to whisk till the btter melts. Remove from heat and whisk in salt and pepper and cover it. Heat the bacon and toast the English muffins. Cook some more eggs till the egg white is set and the yolk is soft. Lay down the muffin, bacon on its top, the half fried egg on its top and pour the Hollandaise sauce over. Garnish with some salt and pepper.

And there you have it, 6 quick fixes with eggs that are not to be missed.

January 8, 2015
A Platter of Vegetarian Kebabs
Originating in the coastal countries of the eastern Mediterranean area, kebab is a versatile dish made by roasting and grilling pieces of meat, fish, and vegetables, over a skewer or a spit. The dish quickly spread in popularity and consumption throughout the nations of the Middle East, and then central Asia. The kebab traces its historic roots to before the 17^th century B.C., and even the ancient Greek poet Homer mentions an erstwhile archaic dish resembling the same, and enjoyed all over his country in his works. However, a Turkish script by Kyssa-i Yusuf which dates back to around 1377, first properly mentions the culinary concept of the word, which is derived from the Persian language, and literally means “fry”, and sometimes “fry and burn”. Legend has it that the kebab was invented by medieval Persian soldiers who grilled meat on their swords over open-air fires in the battlefield. It quickly gained favour of both the classes and the masses, being served as the royal fare in various Islamic states over the ages, and as a much sought after and easily accessible snack or main course dish for many commoners, and the trend continues even today.

Although lamb is the traditional choice of meat for making the kebab, there are many variants available in different meats and vegetables all over India due to religious constraints and direct or indirect dietary restrictions. Indian kebabs, whether they are vegetarian or non-vegetarian, have a unique and popular flavour of their own, owing to the wide spectrum of masalas (spices) and herbs native to the subcontinent. Apart from the numerous Indian innovations in the art of kebab making, the sheesh, shammi, tikka, and shawarma, original types of kebabs are also available everywhere, and can be found easily in small roadside eating joints as well as in top notch restaurants and hotels. The cities of Lucknow and Hyderabad are famous all over the country, owing to their thousands of decades-old, local eateries and food establishments which sell different types of primarily meat kebabs, ranging from tunday to kalmi and tangdi to reshmi, and have thus contributed a lot to culture, food, tourism, and economy.

While you can get non-vegetarian kebabs from anywhere, the vegetarian types are a rarity to find outside one’s house, and they are generally overpriced in the restaurants they are available in. Vegetarian kebabs can be easily made at home, with simple ingredients, and less elaborate methods than their non-vegetarian counterparts. This article will provide you with three novel recipes, all made wonderfully by my favourite chef in the world, my grandmother, for these lesser known variants, namely, shalgam ke kebab, kela chane kebab, and chukandar ke kebab.

Shalgam ke Kebab (serves 4-6 people)

Ingredients needed:
- 7-8 bulbs of turnips
- 2 tablespoons of roasted besan (gram flour)
- Finely chopped onions
- Finely shredded coriander, chilli, and ginger
- 2 medium sized boiled potatoes
- Salt to taste
- 1 small teaspoon of garam masala powder
- Vegetable oil
Steps required:
- Thoroughly wash the turnip bulbs, and then carefully peel their outer skins off.
- Put the skinned turnips in a pressure cooker and steam thoroughly.
- Once the turnips cool down, mash them and drain out the excess water.
- Mash the boiled potatoes and mix them with the turnips. Add coriander, chilli, ginger, and onion to the mixture and be careful to make it consistent with dough.
- Add garam masala and salt accordingly.
- Make small balls of the prepared dough and flatten it into small cutlets or flattened disc shaped portions.
- Shallow fry on a tawa (pan) until the kebabs are thoroughly cooked and are a rich golden-brown in colour.
- Top with sprigs of coriander and rings of onion. Serve hot, with a chutney of your choice.
Kela Chane ke Kebab (serves 4-6 people)

Ingredients needed:
- 5 clean green unripe bananas
- 1 bowl of soaked chana dal (gram beans)
- Finely chopped onions
- Finely shredded coriander, chilli, and ginger
- Salt to taste
- 1 small teaspoon of garam masala powder
- Vegetable oil
Steps required:
- Make sure to wash the bananas thoroughly with fresh water before beginning. Once they are clean, steam them in a pressure cooker with their skins intact.
- Steam the dal separately to a soft consistency.
- Once both ingredients cool down, peel the bananas, and mash together with the dal to make a dough.
- Add garam masala and salt. You can also add other spices such as red chilli powder if you prefer.
- Shallow fry on a pan.
- Garnish with sprigs of coriander, and serve with onions and chutney.
Chukandar ke kebab (serves 4-6 people)

Ingredients needed:
- 7-8 beetroots
- 2 tablespoons of roasted besan (gram flour)
- 2 boiled potatoes
- 250 grams of paneer
- A few whole clean leaves of cabbage
- Finely chopped onions
- Finely shredded coriander, chilli, and ginger
- Salt to taste
- 1 small teaspoon of garam masala powder
- Vegetable oil
Steps required:
- Steam the beetroots thoroughly after cleaning them.
- Mash the beetroots to a dough-like consistency. If necessary, add a little bit of boiled potatoes as well. Add roasted besan to this mix.
- In a separate bowl, mash potatoes and mix them with paneer chunks.
- Add coriander, chilli, ginger, and onion to the beetroot dough.
- Make miniature balls of the paneer and potato mix after adding salt and garam masala to it.
- Wrap them in a leaf of cabbage.
- Encase this in an even layer of beetroot dough. Make it firm with more besan if required.
- Shallow fry on a pan until the kebabs are thoroughly cooked.
- Cut the kebabs open from the centre, top with coriander, and serve hot with chutney.
December 27, 2014
Goodness of a Salad

Salads the natural way of having nutrients with raw flavours. Salads can be simple easily from easily available veggies , nuts , pulses , cereals , fruits etc.Packed full of goodness, salads bring flavour to your diet plan each day. Eating salads is an easy way to eat your daily serving of vegetables and it is not so difficult. You can prepare a salad and take it to work with you or to an outing with family and friends. Why is it so important to have salads with each of your meal ? You can only answer this question once you have had addicted yourself to have salads each meal or each day . Its simple to prepare , easy to consume , jam-packed with nutrients , Highly fibrous which is another valid reason to addict yourself to salad. We often emphasis on fibre content in food and the reason being simple, eating a high-fibre diet can help lower cholesterol levels
and prevent constipation, eating more fibre can help you feel fuller, eat less, and ultimately lose weight. Salads are full of fruits and vegetables , which increases your intake of nutrients and lowers your risk of getting ill fatally. Diabetes ,High Blood pressure, Low Blood pressure, Nausea , Weakness, Malnourishment these are fatal diseases you can avoid and prevent yourself from by consuming salads with your meals.If losing weight is your goal, you may want to start your meals with a green salad. That’s the best trick for a girl to move happily from XL to XS ( Why should I spare the boys from this joy ). Even if you team up your salad with a slice of fat its still okay rather than having a full fat mealand suffer the rest of your day as fat makes you lazy and dull ( Ugly too If I am being honest ). Raw vegetables and fruits are good source of water specially tropical fruits which help you get feel fuller and also charged up . If we talk more about goodness of fruits and vegetables so they are delicious, so mixing them in different combinations to create a salad ensures exciting meals.First, you eat food with your eyes. Salads have varied textures, shapes, sizes and colours which make them visually appealing and satisfying. We enjoy foods that are entice our eyes and also eat more of them.Eating a variety of textures keeps mealtime interesting. Salad ingredients can add a nice crunch which is much better for you than munching on cookies or potato chips.So by far I have given you enough of reasons to check out your diet plan and indulge yourself to healthy meals. It will not only give you reason to eat more also you can commit sin guilt-free by having junk sometimes. And moreover our gyms are running quiet well so admit yourself to a healthy regime.

Black Bean , Corn , Potato and Pepper Salad :

Ingredients :

For Salad: 1/2 cup kidney beans soaked overnight , 1/2 teaspoon dried thyme , 1/2 teaspoon dried oregano , 1/2 teaspoon salt , 1/2 cup boiled corn kernels , 1 onion finely chopped , 1 tomato finely chopped , 1/2 cup red pepper (red capsicum ) cubes , 1/2 cup green pepper(green capsicum )cubes , 100 g baby potatoes boiled and peeled , 100 g baby onions boiled and peeled .

For dressing :1 tablespoon lemon juice , 1 teaspoon vinegar, 1 teaspoon crushed garlic , 1 teaspoon grated lemon rind ( the outer surface of lemon ), 1 teaspoon salt , 1/2 teaspoon roasted cumin powder, 1/2 teaspoon red chilly flakes , 1/2 teaspoon pepper , 1 tablespoon finely chopped mint , 1 tablespoon finely chopped coriander, 1 tablespoon chopped green chillies ,5 to 6 tablespoon olive oil .To garnish you may use mint and coriander sprigs.

Servings : 2

Method : Boil the kidney beans with thyme , oregano and salt until soft but firm . drain the beans and set aside .Mix the remaining ingredients in the bowl.To prepare the dressing you need to blend all the ingredients listed above for it in a small bender jar .Toss the prepared veggies mixture in the dressing and lastly add the beans .Adjust the salt if you feel it doesn’t suits your taste.Garnish it with mint or coriander sprigs and serve it at room temperature.

Tip : Prepare this dish just before serving it else the nutrient value gets reduced and flavours do get mingled giving it a very liquid texture due to addition of salt before hand.

Carrot and almond Salad :

Carrot being my favourite I always try and make different recipes which eventually turns out to be very tasty and nutrients. There is natural sweetness in carrots and we do get best of it during winter season . To sum up I would implement the richness of carrot in this recipe which is tasty , different and worth a try .

Ingredients :

For Salad :1/2 kg carrots peeled and coarsely grated, 2 small cucumber thinly sliced , 1/4 cup raisins soaked in water for 10 minutes , 1/2 cup sliced almonds without the skin ( to remove the skin just soak it overnight skin is peeled of easily ).

For Dressing :
I tablespoon lemon juice , 1 tablespoon honey,1 teaspoon dried ginger powder, 1 teaspoon cinnamon powder, 1/3 cup olive oil , salt to taste , Pepper to taste .To garnish finely chopped parsley. ( You may use dry parsley too)

Servings : 4

Method : Place carrots and cucumber in a glass bowl. Add raisins and toss to mix .

For dressing :
Add lemon juice , honey , ginger , cinnamon , olive oil , salt and pepper in a screw top jar . shake well to combine.Toast the almonds on a flat pan until they are golden brown in colour.Pour the dressing over the salad , and toss well .Sprinkle with almonds and garnish with parsley. Serve at room temperature.

Yes ! I am slowly turning you all to health freaks which is why I am posting this article so that we all realise that health is a factor to be taken seriously . Today we all undergo a lot of stress and distress . Which gives us mental and physical fatigue. To avoid the same we all need to maintain a balanced diet , eat on time , and maintain a healthy lifestyle . It takes 15 minutes of our time to prepare such good recipes which are healthy and much better to eat than just plain oatmeal bowl. So do try them and Live Love Louder !!!

December 15, 2014
Healthy Bites!!

Fat makes you fat. It is as simple as that. So if you want to be fit, exercise regularly and maintain a balanced healthy diet.

It’s true that maintaining a diet is tough and requires a lot of determination, but if you put your heart to it, you will manage. You will succeed. Fight your unhealthy cravings. Even if you slip, don’t give up the diet all together. A slip here and there is Okay (but this does not mean you will make a habit of it). Exercising regularly is a must!

Do not stress about being fat. Stressing about anything is never a good thing. In order to help yourself to stick to the diet, try and make your meals attractive and appetizing. Make smart food choices. If you can put down the ‘ghee ka ladoo’ and munch on a juicy fruit instead, congratulate yourself. It is the baby steps that count.

Jump-start your day with a healthy breakfast. Never skip your breakfast. Remember, breakfast is the most important meal of the day. Do not starve yourself. Fill in the gaps with bite-size healthy snacks. Eat at frequent intervals but keep your portion in mind. Hydrate yourself throughout the day- drink 8 glasses of water. Have a light lunch. End your day with a low calorie yet filling dinner – so that your tummy doesn’t start rumbling in the dead of night.

*Healthy Breakfast*

Dalia Upma with Vegetables

Time taken: 16 minutes

Serves: 4

Ingredients: 3 cups broken wheat dalia, 1 medium onion (chopped), 2 carrots (diced), 1 small capsicum (diced), ½ cup corn kernels, ½ inch piece grated ginger, 3 slit green chillis, a pinch of asafoetida,a pinch of turmeric powder, ½ tsp mustard seeds, a handful of curry leaves, 2 tsp oil, 2 cups water, chopped coriander (for garnish), 2 tbsp lime juice, salt (to taste)

Method: Roast dalia in a pan on low flame until light brown in colour. Remove from pan and keep aside. Heat the oil in a pan. Add mustard seeds, asafetida and curry leaves. When mustard seeds splutter, add grated ginger and slit green chillis. Add chopped onion. Stir. Then add other diced vegetables. Stir for about 5 minutes and add dalia. Season with salt and turmeric. Add 2 cups water and put in pressure cooker till dalia is soft and crumbly. Blend in the lime juice and top with chopped coriander leaves. Serve hot.

*Healthy Lunch*

Tomato Fish

Time taken: 30 minutes

Serves: 4

Ingredients:

For the main prep- 4 medium-sized pieces fish fillet (any firm fish fillet), 2 onions (finely chopped), 1 green capsicum (cut into julienne strips), 2 green chillis (slit vertically), 2 inch piece of ginger (cut into julienne strips), handful of mint leaves (chopped), salt (to taste)

For the sauce- 1 onion (chopped fine), 4 tomatoes (chopped fine), 4 cloves garlic (crushed), 1 tsp chilli powder, 1 tbsp arrowroot powder, ½ cup water, 2 tbsp wine vinegar, a pinch of salt, 1 tsp oil, salt (to taste)

Method:

For the sauce- To make the sauce, simmer the tomatoes, onion, garlic, salt and chilli powder together for 20 minutes. Sieve the sauce and discard the tomato skins, then return the sauce to a clean pan. Heat the pan again, stir the sauce. Mix the arrowroot powder and water to a smooth paste. Add it to the tomato sauce, along with the wine vinegar and sugar, stirring continuously till the sauce thickens.

For the fish- Heat the oil and fry the chopped onions until soft. Remove onions from the pan and set aside. Add the fish and salt to the same oil and brown the fish gently on both sides. Add the previously fried onions to the pan along with the slit green chillies, ginger and capsicum. Pour the tomato sauce over the fish pieces. Cook the fish for about 5 minutes then take the pan off the fire. Garnish with mint leaves. Serve hot with jeera rice.

*Healthy Snack*

Chicken Shake ‘N’ Bake

Time taken: 1 hour 10 minutes (including preparation time)

Serves: 4

Ingredients: 2 medium sized chicken breasts (boneless and skinless), 1 tsp soya sauce, 1 tsp prepared mustard, 2 tsp teriyaki sauce, 2 tsp Worcestershire sauce, salt (to taste)

Method: Cut the two chicken breasts into four pieces and pound each one to an even flatness. Place the chicken pieces into a large zip lock pouch. Add all the sauces into the pouch and seal it up properly. Shake the bag, allowing all the sauces to blend together. Keep the pouch in the fridge for half an hour. Heat your oven to 350 degree Celsius. Get the bag out of the fridge and once again, shake it vigorously. Then place the chicken pieces in a foil tray and bake for about ½ an hour, or until the chicken is thoroughly cooked. You can flip the pieces over once, for even browning. Your Chicken Shake ‘N’ Bake is ready.

*Healthy Dinner*

Grilled Sandwich

Time taken: 15 minutes

Serves: 4

Ingredients: 4 large slices whole wheat bread, 1 medium onion (chopped fine), 2 medium tomatoes (chopped fine), 1 capsicum (chopped fine), ½ tsp jeera-dhania Masala, ¼ tsp ground pepper, 16 pieces low-fat paneer cubes (1 inch x 1 inch, crumbled), 1 tsp oil, 1 tsp butter, salt (to taste)

Method: Heat 1 tsp oil in a non- stick pan. Add onion and tomato. Cook them to a pulpy consistency. Add the powder masala and salt. Blend well. Then add the crumbled paneer. Stir. Adjust seasoning to taste. Lightly butter the bread slices and place them buttered side down on a plate. Then, heap the paneer mixture evenly on 2 of the open slices (buttered side remains down). Use the remaining 2 slices to cover the lower slices, like a sandwich, making sure the buttered side is on the outer side facing up. This sandwich can be toasted in a sandwich toaster, or simply put onto a hot pan to brown. On a pan, toast the slices to a crisp golden brown on one side, then flip over, to brown on other side. If you are using a pan, you may need to seal the inner edges by lining the inner side with a few drops of water before it goes onto the pan. In a sandwich toaster, remove from toaster when golden brown. Cut each sandwich into two triangles.

Stay Fit. Stay Healthy.

December 13, 2014
Easy Ragi Recipes

HISTORY

Ragi, also known as Elusine corcana, has been cultivated in India as far back as 4000 years ago. Today many Indian states produce Ragi and Karnataka is the top producer with 58% of India’s export share. It is also known as Finger Millet in the southern part of India and Nachni in the northern side.

HEALTH BENEFITS

Ragi along with oats is one of the most nutritious food and also an easy one to digest. It is rich in calcium, protein and also iron and other minerals. It is rich in unsaturated fat which is good for the body and helps in weight loss. The presence of Tryptophan in Ragi reduces appetite. As compared to white rice, it contains high fiber which helps in digestion and also helps in reducing the cholesterol levels in the body. Patients suffering from anemia and low hemoglobin should include more ragi in their diet because it is a rich source of natural iron. Also, it is a natural relaxant and helps patients suffering from insomnia. It is used as an excellent baby food in the southern parts of India. Ragi porridge is given to the baby for bone growth and overall development.

But after seeing all these health benefits, ragi should not be consumed in large quantities. High consumption of ragi leads to increase in the quantity of oxalic acid. Hence, it is not advisable for patients suffering from kidney stones.

So here are some of the easy ragi recipes that can be tried at home.

A)     RAGI BISCUITS

INGREDIENTS

Ragi flour-1 cup

Powdered sugar- ½ cup

Butter- ½ cup

Cardamom powder- ¼ cup

Baking powder- ¼ tsp

METHOD

1)      Roast ragi flour in a pan for 5 min.

2)      After roasting it add sugar, butter, cardamom powder and baking powder to it and mix it well.

3)      Make it as a ball and place it in a greased tray. Leave enough spaces between the biscuits.

4)      Bake it in an oven at 300f for 20 min.

5)      Cool it and store it in a tight container.

B)      RAGI COCONUT MILK HALWA

INGREDIENTS

Ragi- 1 cup

Coconut milk-1 cup

Sugar -1 cup

Cashew (fried) – 5

Cardamom powder- a pinch

Ghee- needed

METHOD

1)      Soak ragi overnight.

2)      Grind ragi and extract milk.

3)      Mix ragi milk, coconut milk and sugar in a pan and cook.

4)      Add ghee and stir continuously.

5)      When content thickens and ghee starts leaving the contents, remove the pan from the stove.

6)      Add cashew and cardamom powder to it.

7)      Transfer the contents to a greased tray.

8)      Cut into desired shape when it is cool.

C)      RAGI WHEAT DOSA

INGREDIENTS

Ragi flour-1 cup

Wheat flour- 1 cup

Butter milk- for mixing

Salt- to taste

METHOD

1)      Mix the ingredients well.

2)      The mixture should be of the thickness of regular dosa batter.

3)      Keep it overnight and make dosa the next day.

4)      Serve it hot with any kind of chutney.

D)     RAGI COCONUT LADOO

INGREDIENTS

Ragi- 1 cup

Powdered jaggery- ¼ cup

Roasted peanuts- ¼ cup

Grated coconut – ¼ cup

Salt- a pinch

METHOD

1)      Take flour and salt in a bowl and water to it little by little while mixing it.

2)      Add grated coconut to it and steam the mixture for about 10-15 min.

3)      Lay the mixture into a tray and let it cool.

4)      Add jiggery and peanuts to it and blend it well.

5)      Roll them into lemon sized balls.

6)      Store it in a tight container to use it longer.

E)      RAGI COOKIES

INGREDIENTS

Ragi flour- 1 cup

Brown cane sugar- ½ cup

Green cardamom powder- ½ tbsp

Ginger powder- 2 pinches

Baking powder- ½ tbsp

Oil (rice bran) – ½ cup

Egg (whisked) – 1

Salt- ½ tbsp

METHOD

1)      Mix ragi flour and cardamom powder in a bowl.

2)      Roast this mixture for a minute or two in a pan till the color changes a bit.

3)      In a bowl break an egg and whisk it.

4)      Now add roasted ragi and sugar into it and mix it well.

5)      Add dry ginger and salt to it.

6)      Now add oil and mix it well. Now the mixture looks like a dark dough.

7)      Make round balls and then flatten them in your palms.

8)      Pre-heat the oven for about 5-7 minutes.

9)      Keep the cookies in a pan with butter paper on it.

10)   Place the biscuits with about an inch away from each other.

11)   Bake it for 8 minutes at 180 degree Celsius.

F)      RAGI OATS LADOO

INGREDIENTS

Ragi flour- 1 ½ cup

Oats flour- 1 cup

Dates (ripe) – 20

Milk- ¼ cup

Honey- ½ cup

Ghee- 3 tbsp

Green cardamom powder- 1 tsp

White sesame seeds- ¼ cup

Coconut powder- ¼ cup

Cashew nuts- 12

METHOD

PREPARATION

1)      Roast the oats lightly and grind them in a mixture.

2)      Take about 15 dates in a bowl and remove the seeds from it.

3)      Add milk to it and make it into a paste with the help of a blender.

4)      Cut the remaining oats into small pieces.

5)      Dry roast white sesame seeds.

6)      Dry roast cashew nuts.

COOKING

1)      Take 1 tbsp of ghee in a pan and roast the oats flour on low flame for few minutes.

2)      Now take another pan and add the remaining ghee to it. Add roast ragi flour to it and heat it in low flame till the rawness is removed.

3)      Add oats flour to the ragi flour and mix it well in low flame.

4)      Add dates paste to it and mix it well.

5)      Now add half of honey and mix it.

6)      Add cardamom powder to it and keep the pan in a low flame.

7)      Take the pan out of the stove and let it cool.

8)      Now add the pieces of dates.

9)      Now add the remaining honey and mix well into a dough.

10)   Now take some dough and add a cashew to it and make it in the form of a ladoo.

11)   Mix sesame seeds into coconut powder.

12)   Roll the ladoo in this mixture.

13)   Do the same with the remaining dough and serve it.

December 8, 2014
To Eat or Not To Eat

“TO BE, OR NOT TO BE? THAT IS THE QUESTION- ”

– William Shakespeare, Hamlet ( Act 3 scene i)

Tweaking the above mentioned famous quote, in reference to our food fetishes, – ‘to eat, or not to eat? That is the question-’.

A friend of mine recently lost 16 kilos (yes, you read that right) in about 3 and a half months. No fitness centre. No gym. She followed a diet -the G.M.’s diet which is readily available on the net (go on GOOGLE it) and a daily jogging regime. I remember her saying that the amount of pep talk she had to give herself in order to follow through and not eat the junk food that she had been gorging on all these years was tough but doable. At the end of the day, you have to make a decision – to eat or not to eat (the junk). You either live to eat or eat to live. For most of us, it is the latter but a fair half would raise their hand to the former belly-rubbing with a wide innocent grin. Well, it happens. Food does get the better of us.

I know that because I have been on and off diets since… since… I really don’t remember when but it was a long long time ago. It is difficult to stick to your goal. But excuses apart, it is very doable to take baby steps or baby baby steps and choosing a healthier way of living, eating and rocking the world.

For example, why not order a filling salad when you snack out instead of loading your plate with high-calorie high-in-fat food? That would be a baby baby step.

Sesame Chicken Breast Salad

Time: 15 minutes

Serves: 2

Ingredients: 2 skinless chicken breasts, 85g of frozen soya beans, a small handful Thai or ordinary basil leaves (should be chopped if large), 85g herb or baby salad leaves, 1 tsp toasted sesame seeds, 1 large carrot (finely cut into very thin matchsticks), 4 spring onions (finely sliced), 140g cherry tomatoes (halved), small bunch coriander (chopped)

Dressing ingredients:grated zest and juice 1 small lime, 1 tsp fish sauce, 2 tsp sweet chilli sauce, 1 tsp sesame oil

Directions: Firstly, put the chicken breasts in a pan and pour cold water over it to cover. Secondly, tip the soya beans into a steamer. Bring the pan to a gentle simmer, and then cook the chicken breasts for 8 minutes with the beans above.Meanwhile, your third step should be to mix the dressing ingredients in a large bowl. Fourthly, when the chicken is cooked, slice and toss in the dressing along with the beans, carrot, onions, tomatoes, coriander and basil. Mix really well, pile onto the salad leaves and sprinkle with the sesame seeds.

Tuna Bean and Fennel Salad

Time: 10 minutes

Serves: 2

Ingredients:zest ½ lemon and 1 tbsp juice, 1 tsp wholegrain mustard, 1 tbsp extra virgin olive oil, a 400g can of cannellini beans (should be drained and rinsed), ½ small fennel bulb (should be thinly shaved), ½ cucumber (should be peeled into ribbons), a 160g can of good-quality tuna in spring water (drained), 1 heaped tbsp pumpkin seeds, small bunch dill (should be roughly chopped), small bunch parsley (leaves should be roughly chopped)

Directions: Firstly, to make a dressing, put the lemon zest and juice, mustard, olive oil and some seasoning in a jam or jelly jar and shake well. Secondly, tip the beans into a bowl, pour over the dressing and stir. Thirdly, add the dill and parsley leaves, fennel and cucumber, then flake the tuna into large pieces and fold through. Spoon the salad onto small plates. Sprinkle with pumpkin seeds on the top. It is ready to serve.

Whenever I go to the British Council Library, I usually stack up that week’s load of food magazines. Going through the GoodFood magazines helped me to simplify my cooking process in immeasurable ways. It categorizes recipes into low-fat, low-calorie, easy to cook, vegetarian, moderately hard to cook, gluten free, etc. For a foodaholic like me, it makes 50% of my work easier as I merely give a quick glance and select the healthier options. And in a few minutes or so, my alternative healthy snack is ready. This is where the baby step comes in.

On days when you call it a day in, instead of ordering a home delivered pizza why not treat yourself and cook up a nutritious meal with the minimum ingredients in your refrigerator?

Chicken and Okra

Time: 30 minutes

Serves: 4

Ingredients: 1 tbsp olive oil, 500g skinless and boneless chicken thighs (cut into chunks), 100g okra (should be cut into 2cm rounds), 1 onion (should be chopped), 1 green pepper (should be deseeded and chopped), 3 celery sticks (should be finely chopped), 1 garlic clove (should be finely chopped), ¼ tsp cayenne pepper, 1 tsp smoked paprika, 1 tsp ground cumin, 1 heaped tbsp plain flour, a 400g can of chopped tomatoes, 400ml chicken stock, small handful sage (leaves should be chopped) 1 tsp dried thyme, 1 bay leaf

Directions: Firstly, heat the oil in a large pan over a medium high heat. Secondly, add the chicken and cook in batches for about 5 minutes to brown all over. Remove the chicken and set aside.Thirdly,add the onion, green pepper and celery to the pan, put on the lid and cook for 5 minutes. Stir occasionally until softened a little. Fourthly, stir in the garlic, spices, thyme and bay leaf and cook for 1 minute until fragrant. Return the chicken and any juices to the pan with the flour. Stir. Fifthly, pour in the tomatoes and stock, and bring to the boil, cook for 5 minutes, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 minutes. Season well. Serve.

It really is up to you. You can either satisfy your fast food urges or go for the healthier alternatives. To eat, or not to eat? That is the question.

September 14, 2014
Chutneys are Yummy! Part 1
Often while having food, you find that the dish lacks a certain punch. A flavor so to speak. You wonder how to solve this problem. Well, worry no longer. There is a solution at hand which will leave your taste buds tingling in the process. What can that be you ask? One word we say in reply. Chutneys!

Chutney (also translated as chatney or chatni) is a family of condiments mainly associated with South Asian cuisine that usually contain some mixture of spice(s), vegetable(s), and/or fruit(s). Chutneys may be either wet or dry, and can have a coarse or fine texture. There are various types of chutneys.

The name “chutney” covers a wide variety of foodstuffs. The common element which makes them all “chutneys” is that they are added to meals to add flavor; the best English “translation” of “chutney” is “relish”. As such, they can be, and are, eaten with a wide variety of foods.

The word “chutney” is derived from the Sanskrit word caṭnī, meaning to lick. The first chutneys in India would have been sticky fruit based preserves. Sugar, although available in India, was not widely cultivated and honey would have been used to sweeten dishes, this leading to the chutneys being used as more of a dipping sauce rather than a condiment. It is written differently in several North Indian and South Indian languages.

Let’s have a look at some popular Indian chutney recipes!
- Peanut Chutney:
Peanut Chutney, a versatile and easy-to-make spicy chutney, is a must-have accompaniment in South Indian cuisine. It can be of two types, wet and dry. This recipe is for making wet peanut chutney for Dosa and Idli, and it can be used either as spread or as an accompaniment.
- Ingredients:
1) 1/2 cup roasted peanuts, skin removed.
2) 3 garlic cloves.
3) 1/4 teaspoon tamarind paste.
4) 4 dry red chillis.
5) 1/2 teaspoon mustard seeds.
6) 4-5 curry leaves.
7) 2 teaspoons oil.
8) 1/2 cup water.
9) Salt to taste.
- Directions:
1) Put the roasted peanuts, garlic, 3 dry red chillis, tamarind paste and salt in the chutney jar of the grinder.
2) Grind them together till a medium coarse powder.
3) Add 1/2 cup water to the mixture, and grind again until a smooth paste is formed. Transfer the paste to a serving bowl, and proceed to prepare tempering.
4) Heat oil in a small pan. Break 1 dry red chilli into two pieces. Add the mustard seeds. When they start to crackle, add curry leaves and the remaining 1 dry red chilli. Sauté for 10 seconds and turn off the flame.
5) Pour the tempering over the prepared chutney paste. Peanut chutney is now ready to be served along with steamed Idli and Dosa!
- Tips:
1) If roasted peanuts are not available, then you can dry roast them over low flame in a heavy based pan for 7-8 minutes. Let them cool for 3-4 minutes and remove the skin.
2) Increase or decrease the amount of red chillis to make more or less spicy respectively.
3) You can avoid topping it up with mustard seeds tempering if you are going use it only for making Dosa.
- Preparation Time: 10 minutes.
- Cooking Time: 2 minutes.
- Servings: 2.
- Coconut Chutney:
Making South Indian Coconut Chutney for Dosa and Idli is very simple. Just blend fresh coconut with chillis, curd and ginger, and mix tempered mustard seeds. However, the real taste differentiators in this recipe are roasted chana dal, tamarind paste, cumin seeds and curry leaves. Follow this recipe and discover how good the chutney tastes. But yes, don’t blame us if you get addicted to it!
- Ingredients:
1) 1 cup roughly chopped fresh coconut.
2) 1 teaspoon grated ginger.
3) 2 green chillis, chopped.
4) 1 tablespoon roasted chana dal.
5) 1 tablespoon curd.
6) 1 teaspoon lemon juice or tamarind paste.
7) 1/2 cup water.
8) Salt to taste.
- For Tempering:
1) 1/2 teaspoon cumin seeds.
2) 1/4 teaspoon mustard seeds.
3) 4-5 curry leaves.
4) 1 dry red chilli.
5) 1 teaspoon oil.
- Directions:
1) Take chopped coconut in a small chutney jar of the food processor or grinder.
2) Grind it to make a medium coarse paste and transfer on to a plate.
3) Add green chillis, roasted chana dal and ginger to the same chutney jar.
4) Grind mixture to a smooth powder.
5) Add crushed coconut, curd, lemon juice, salt and 1/2 cup water.
6) Grind them to make a medium coarse paste. If required, add more water to get the desired consistency of chutney and grind again. Transfer to a bowl.
7) Heat oil in a small tempering pan. Add mustard seeds. When the seeds begin to crackle, add cumin seeds, dry red chilli and curry leaves and sauté for 10 seconds.
8) Take the pan away from flame and immediately pour tempering over the prepared coconut paste. Mix well. Delicious Coconut Chutney for Idli and Dosa is now ready to serve!
- Tips:
1) Adjust quantity of water accordingly to make it thick or diluted.
2) Avoid the addition of green chillis while making coconut paste, and avoid dry red chillis in tempering while making white Coconut Chutney.
3) Consume fresh chutney immediately or refrigerate it, and use it for up to 3 days.
- Preparation Time: 10 minutes.
- Cooking Time: 2 minutes.
- •Servings: 6.
Watch this space for recipes of more mouth-watering chutney recipes. Coming soon!
September 14, 2014
Staying young forever – What to eat?

Who wants to get old? The answer is no one. Although in reality aging is unavoidable. But we can certainly lower down the rate of ageing. With age our body performs less efficiently and we become vulnerable to age associated ailments. But aging with elegance is in our hands. The manner in which we lead our lives control our aging. The damaging results of aging can be reduced by the intake of certain food items. These foodstuffs would not put a halt to the aging process but your health and strength will be improved. Even though there are many different kinds of anti-aging cosmetics available in the marketplace but directly consumption of these food items proves to be a better option as they benefit the body thoroughly. Nutrition has the chief responsibility in restraining the aging procedure. There are many such food items that diminish the symptoms of aging and some of them are listed below. Hence consume them and stay healthy.

Berries:

Everyone enjoys eating berries. Each and every kind of berry is filled with antioxidants that stimulates the health of the cell and provides defense against infections. The darker berry contains the maximum amount of antioxidants and thus delivers the best anti-aging advantages. Berries are loaded with vitamin C which provides major benefits to the skin. The tissues in the body are greatly repaired with the support of vitamin C.

Avocado:

Avocado has major anti-aging properties. It is loaded with vitamin E and many antioxidants. It also contains some amount of potassium. These antioxidants are highly skin defensive in nature and hence provide radiance to the skin. Along with that folate is also present in avocado that is responsible for the restoration of cells in the skin. So eat avocado to possess radiant and glowing skin along with glossy hair.

Nuts:

Like berries and avocados, nuts are also regarded as very beneficial for the body. Nuts are highly loaded with protein and healthy fats. Omega-3 fatty acids are present in nuts which are considered to be extremely valuable for the health and skin. A kind of nut, almonds are rich in vitamin E which is very helpful in preventing the cellular impairment. Nuts are packed up with components that relieve irritation and swelling. So next time if you are starving eat some nuts instead of chips as nuts provide so many health benefits without increasing the calories.

Tomatoes:

Tomatoes are usually present in our kitchens as they contribute in almost every dish we prepare. These tomatoes are rich in vitamin C that helps in the development of collagen. Consequently the skin becomes stronger and chubbier. Another very important antioxidant which is present in a tomato is lycopene. Lycopene is found to defend the skin from UV harm and helps in maintaining the surface of the skin. If you start eating tomatoes daily the result will be visible on your face in the form of shine and glow.

Honey:

If you eat like eating sugary foods then honey is one of the finest options for you. Honey is considered to be very useful for the skin and many people are in habit of applying honey as a face pack. Moreover inflammation is not triggered in the body with the consumption of honey. It is one of the greatest antioxidant.

Dark Chocolate:

As we all know that contact to UV radiations is harmful and it makes our skin get older. Chocolates are prepared using cocoa beans which are highly rich in flavanols, an antioxidant. This antioxidant diminishes the irritation and redness caused on the skin as a result of ultraviolet radiations. In addition to that the consumption of dark chocolate enhances the circulation in the skin. As a result the skin keeps the hold of moistness and subsequently the wrinkles fade away.

Fish:

To cope with dry skin it is advised to consume food items which provide healthy fats to our body. Such food items like fish nourish and cleanse our skin. Fishes are packed with omega-3 fatty acid which battle against the inflammation and provide protection from heart related ailments. Fishes like salmon are remarkable for our skin.

Vegetables:

Vegetables are super foods which apart from providing so many health benefits also slower down the rate of aging. Especially green vegetables like spinach are highly rich in antioxidants which protect the skin from harmful UV radiations. Along with that vegetables are also filled with vitamins as well as minerals which enhances the immunity of the body.

Garlic:

One more major anti-aging food is garlic. Garlic is considered as a nourishing and tasty food which is consumed directly or through various dishes. It diminishes the inflammation on the skin, lower down the level of cholesterol and preserves the cellular health. It is a great anti-bacterial food item which advances the immunity naturally. Hence make sure you eat garlic to fight against the ageing process.

July 30, 2014
Universal Truths in Nutrition That People Actually Agree On

There are lots of controversies on the facts about the nutrition. People generally believe in what they hear without authenticating the source and consider the facts as truths. It is a common human tendency and happens with almost everyone. You hear the views of the elders or some learned person and try to follow them without making any efforts to make sure that the facts mentioned are correct or not. We are hereby talking about those universal nutrition truths which people generally believe is correct and try to find out if they are correct or just myths.

Added Sugar is Unhealthy: Well, if you are believer of this fact that added sugar is unhealthy, then you are correct. The addition of sugar gives rise to the blood sugar level, which affects the normal functioning of the human body. The added sugars are in fact sucrose or fructose corn syrup which is very much harmful for the human body. Not only they have empty calories in them, they are also the source of various harmful metabolic toxins which causes serious harm to your health. Many researchers believe that the added sugar is the prime reason for the spread of the western diseases among the people.

The Artificial Trans Fats are Unhealthy: There are lots of controversies about the artificial Trans fats. While some people believe that the Trans Fats are healthy, a major section of the people believes that they are not good for the human body and their consumption is like inviting the diseases to attack you. Trans Fats are actually unsaturated fats, which are created by altering the saturated fats chemically. In the process of manufacturing of the unsaturated fats, the saturated fats are exposed to the high pressure and high heat in the presence of the hydrogen gas acting as a catalyst. Because of the hydrogenation of the fats the LDL cholesterol level, which is bad for the human body increases while the HDL cholesterol which is good decreases. The highly processed foods are the ones which have the artificial Trans fats. So it is a wise step to avoid these artificial Trans fats.

Green Tea is one of the Healthy Beverages: Most of the people have this mindset that the coffee consumption is not at all good for the human body as it contains caffeine but on the other hand the consumption of the green tea is healthy. While there is a controversy on the consumption of the coffee, the intake of the green tea is actually very much beneficial for health. Green tea is a rich source of the antioxidants and the EGCG, which is a bioactive compound. If you regularly drink green tea, then there are strongly protected against the chronic heart diseases and cancer. Green tea not only boosts the metabolic processes in the body, but also helps in burning the fats. Moreover, they also have specific amino acids which play a major role in maintaining the proper functioning of the brain. So it’s time you start drinking it as it will help you to stay fit and healthy.

Olive Oil is Healthy: Most of the people consider olive oil as healthy and this is absolutely correct. They are very much beneficial in maintaining good health. Olive oil is actually one of the gifts of the Mediterranean diet and is used in almost every corner of the world. The most tedious task in today’s time is getting the right kind of olive oil from the market as there are so many adulterated olive oils being sold throughout the world. Olive oils offer several advantages. They have a large amount of monounsaturated fats and powerful antioxidants, which gives the much desired boost to the metabolic health. Further, the presence of the anti-inflammatory compounds in the olive oil makes it very much beneficial for the heart. If you can get the quality olive oil then it will be optimal as they have the healthy fats in them.

Supplements Cannot Be Used to Compensate the Unhealthy Diets: It is extremely important for you to choose and eat the right food items as they have a direct impact on your health. Any negligence in this regard is not accepted and it can be dangerous for you. The composition of the whole food is very much complex. They have so much of vitamins, proteins and other essential minerals in them. Quite frankly, we are not at all aware of the total compositions of most of the food items and so the supplements cannot be used to compensate for the real healthy foods. Science has progressed a lot but still we do not have the supplements for the traces of unaccounted minerals found in the real food items. So it lies in your hand to select the food best suited for your health. If you believe that you can eat anything, even if it is unhealthy and not fit for your body and in order to compensate for the essential nutrients you will eat supplements, then you are wrong and you need to change your attitude quickly before it affects your health.

July 30, 2014