* Some people think that sugar-free food means to stop taking all kinds of sugar but it is not
* Only products with excess sugar or high sugar in the diet are to be avoided.
The trend of sugar free diet is increasing. The cause is increased obesity, diabetes patients and worsening metabolism. A diet without sugar also helps in weight control while protecting against many diseases. Most foods in this diet are rich in nutrients and are linked to natural sources.
National Nutrition Week is celebrated every year between September 1-7. This year's theme is 'Eat right, by by byte'. According to this theme, such foods have to be included in the diet which are right for health. Nutritionist Surabhi Pareek is telling, what is sugar free diet and how it works.
What is sugar-free food?
Sugar-free food means that there is not enough sugar in it. It also contains simple carbohydrates. Taking more than 3 to 4 teaspoons of sugar a day increases the risk of obesity, diabetes and heart diseases. Apart from this, taking too much sugar also weakens the body's immune system. Mango sugar contains simple carbohydrates. They are digested quickly and immediately pass into the bloodstream. This increases the level of blood sugar.
Some people think that sugar-free food means to stop taking all kinds of sugar. but it's not like that. Just avoid taking extra sugar or high sugar products.
How does sugar-free diet work?
Eating sugar-free does not cause a sudden change in blood sugar. Taking these improves the metabolic rate and makes you feel full. Protein and fat in your body produces energy. This causes weight loss gradually. Many food items are completely sealed in such food. Only a few are included. Citrus fruits are eaten more.
What should we eat
High fiber items like China seed, Barry, Tomato and Brown Rice.
Whole grains, oats, gram flour, coarse grains and other high fiber foods.
Take healthy fats like olive oil, walnuts, almonds and pumpkin seeds etc.
Creamless milk, yogurt, whey, pulses with peel. Eggs, fish can also be taken
One can eat papaya, apple, orange, guava and other fruits.
High fiber vegetables like peas, legumes, cabbage, spinach, green leafy vegetables.
Apart from these, seasonal vegetables must be included in the diet.
What not to eat
Things made of junk food, sweets, candy and refined grains.
Soda, sweet drinks, sugar cane sugar and table sugar.
Benefits of sugar-free food
Loses weight and reduces the risk of diabetes.
Sugar-free things take longer to digest. Also, they would get energy for a long time.
Blood sugar levels remain the same throughout the day with such food.
A sugar-free diet helps to look younger for a longer period of time by reducing the effects of age.
Talking about digestive system, food with less sugar and more fiber protects against Irritable Bowel Syndrome i.e. intestinal disease, flatulence, bacterial infection.
Reducing sugar intake reduces the risk of fatty liver disease.
With the help of sugarfree food, inflammation of the body can be reduced.
* Survey conducted by Indian Market Research Bureau in 7 major cities of the country, according to the report, protein is the most important nutrient for damaged muscles
* More than 90% of Indians believe that protein is only necessary for bodybuilders and gym goers
Indians are also deficient in protein, like iron and calcium. Protein levels in 73% of the urban population are much lower than the norm. Why it should be included in catering, 93% of people are not even aware. The most surprising thing is that Indians do not give importance to protein. They believe it is only necessary for gym goers. This has been revealed in a survey by the Indian Market Research Bureau.
Survey conducted in 7 cities of the country
According to the report, in a survey conducted in 7 cities of the country, Indians believe that protein in the diet is used for weight loss. According to InBody-IPSOS research conducted in 2018, 71% of Indians have weak muscles. The body is deficient in protein up to 68% of the standard. According to the National Sample Survey (2011-12), 56.5 grams in rural areas and 55.7 grams in urban areas are consumed by Indians.
How much protein is required daily
Dr. Nandan Joshi, who is working in the field of health and nutrition, says - the muscles of youth are getting weak due to not being physically active and less than standard protein reaches the body. At the age of 30, the muscles begin to get damaged. Up to 3-5% of muscles damage every 10 years. Daily exercise and protein work to repair it and keep it active. Any person should take protein according to their weight. For example, if you weigh 60 kg, you should take 60 grams of protein in your diet daily.
How to overcome protein deficiency
Dietician and clinical nutritionist Dr. Nitisha Sharma says that if you are a non-vegetarian, you can take meat, chicken, eggs in the diet. Milk, legume vegetables, peanuts, nuts and pulses are a better choice for vegetarians. Spending most of the day at one place, not keeping the body active and decreasing protein levels is weakening the muscles. From childhood to old age, protein is essential for every stage of life.
Lucknow lacks maximum protein
Another survey by the Indian Market Research Bureau tested protein levels in major cities of the country. The survey found that 90% of Lucknow people lack protein. The second rung has two cities, Ahmedabad and Chennai, where 84% of the population is suffering from protein deficiency. The third place is Vijayawada (72%) and Mumbai (70%) on the fourth. At the same time, this figure is 60 percent in Delhi. 1800 people were included in this survey and their food was analyzed.
Food is getting 50 percent protein
According to the Indian Dietetic Association, Indians are getting only 50 per cent of their protein requirement from catering. Protein improves children's ability to think and develop. As much as it is necessary for the muscles, it is also important to increase the body's ability to fight against diseases. Apart from this, it is necessary to have enough protein in the body to make skin and hair beautiful and healthy.
* Consuming 2 spoons of cream at bedtime also gives relief from acid reflux discomfort
* Just 50 grams of cream contains a lot of calcium, which is not only good for bones, but also keeps nails healthy
Malai, people are afraid to hear this name that it will increase cholesterol. Especially girls make a special distance from it so that eating it does not increase weight. If the child complains of sour cream in milk, the mother sips it with milk, so that the cream does not spoil her mood, but rubbing also works to correct the mood. There are many more benefits to it, but due to lack of accurate information, it is surrounded by misconceptions.
Celebrating Nutrition Week (1-7 September) in the country. This year's theme is Eat-Right. On the fifth day of Nutrition Week, know the things about Malai that are important for you to know. Homeopath and Nutritionist Dr. Srilekha Hada is telling why it is important to include Malai in the diet.
How much cream is beneficial?
Fatty foods such as cheese, butter and sour cream have been considered the cause of heart diseases. But a recent study has revealed that diets that have higher saturated fats actually benefit health.
Try taking 2 to 3 spoons of milk in milk every day, it has its benefits, weight will not increase. Norway's University of Bergen recently revealed that naturally high-fat diets, which are low in carbs, increase good cholesterol rather than bad cholesterol and do not increase the risk of heart diseases. The most important thing is to avoid overdose.
Why and how does Malai benefit?
Cream is a natural probiotic, which is good for digestion. This helps in maintaining good intestinal health. Being a good source of protein, it prevents diseases. Just as it gives shine on the skin, similarly when it goes inside the body, it works to eliminate the dirt that is inside.
If there is joint pain, rubbing cannot be a good lubricant. Eating this will reduce joint pain and make the joints run smoothly. For the health of men, food mixed with sugar and cream is considered to be the best. If 2 spoons of cream is also consumed at bedtime, then it relieves the pain of acid reflux.
Should cream be included in the workout diet?
If you want to eat something before a workout, you can eat a small bowl of sour cream. It is considered a good source of protein. Only 50 grams of cream contains a lot of calcium, which is not only good for bones, but also keeps nails healthy. In addition, protein is particularly beneficial for muscles. It is better to take it without sugar.
How does it protect against diseases?
Lactic fermentation is a probiotic in sour cream, this microorganism keeps the intestines healthy, which keeps diseases associated with the stomach. Apart from this, it contains vitamin A and protein which makes the immune system strong and increases the ability to fight against diseases.
If you are a diabetic patient and are worried about your food, then today we are telling you healthy and tasty snacks that you can prepare quickly. Also, it will control both your blood sugar level and weight. You can eat these snacks anywhere and anytime.
As soon as the diabetes is named, it starts to feel a bit like fear. This is a disease that you have to maintain life time. Many changes have to be made in food. Before eating anything, one has to think whether eating it will increase blood sugar. Diabetes patients have to compromise their taste for life in the diet that is included in their diet. Today we are going to tell you some tasty snacks that will bring back your taste and control your blood sugar too.
Diabetes patients are advised not to go hungry for long. Such people are advised to have some snack between breakfast and lunch. There should not be a long gap in lunch and dinner. In the meantime, you should include some snacks in your diet. But you should know what you have to eat or not. Many times we eat a balanced meal at breakfast, lunch and dinner but in snacks we eat samosas, cookies, bread pakora, chips or anything that can spoil the blood sugar level in the body.
Dryfruits- You must always carry dry fruits with you in a box. In which you can include almonds, walnuts, cashews, pistachios. You can roast them if you want. Dryfruits are rich in nutrients along with flavor. Eating dry fruits daily keeps both your blood sugar and heart balanced. Apart from this, your weight is also controlled.
Black gram is considered to be the best snack for the patients of sugar. By eating a handful of gram daily, your hunger is also calmed and your sugar is also controlled. You should always keep roasted gram with you. Apart from this, you can eat chickpea sprouts in sprouts. You can also eat its healthy tasty chant by boiling black gram.
Popcorn-Popcorn is a very low calorie snack. You can make it instantly. Popcorn has a good amount of fiber which calms your hunger and also controls your weight, you can carry them anywhere for a long time.
Bhel and Chidwa- This is a good snack to change the taste. You can also add fruits and sprouts in BHEL, which will give you a good amount of fiber and flavor. Apart from this, Chidwa ie Poha is also a good snack, you can roast it or make it salty and carry it with you and eat it for a long time.
Egg - Egg is best to eat in a snack. Egg is rich in protein. Doctors also recommend eating one egg every day. Along with weight loss, the egg also controls your dye. You can eat boiled egg, besides to increase the taste, you can add onion, tamachar, green chilli, coriander and chant masala to it.-Published by The Beyond News.
Baking is a science. So follow every step strictly while baking. Any kind of carelessness can lead to a negative result.
There's no doubt that lockdown due to Coronavirus pandemic has created a number of new home-bakers in the town. Each one of them are trying their hands on making delicious cakes, cookies, breads and more. While some people are passing with flying colours, others are trying hard to get it right without crumbling the cake. Baking a perfect cake is not as simple as it seems. It takes time, patience and persistence to master the skills. Alongside, if you are a beginner, you need to understand the science behind baking to make the job easier. Hence, we bring some helpful tips that will get your baking game on point.
- 8 Helpful Baking Tips Every Beginner Should Know
Here Are 8 Baking Tips For The New Bakers Out There:
Instead of aluminium foil, get silicon baking mat. It has a non-stick baking surface that will prevent the stuck-on messes. The best part is, these mats are reusable.
Perfect measurement is the key to good baking. So measure and set all the ingredients in prescribed quantities before you start the process of baking.
For measuring the exact quantities of the ingredients, it is always advisable to get a digital scale. This will bring preciseness to your baking process.
If you are baking cookies, allow them to chill in the refrigerator. This will prevent the cookies from spreading while baking.
Never overmix the ingredients. This will create too much gluten in the mix, making the desserts chewy and hard.
Make sure all of your ingredients are at room temperature before you start baking.
Several recipes call for softened butter. In such cases, make sure the butter is softened, not melted. Melted butter loses the ability to hold air in the mix.
Baking is a science. So follow every step strictly while baking. Any kind of carelessness can lead to a negative result.
Follow these hacks and bake a perfect dessert for yourself and family and relish!-Published by The Beyond News.
As millions of families across the globe are maintaining social distancing and following quarantine in the light of Coronavirus pandemic, each one of them is facing the challenge of "what to cook today?" While juggling between official work and household chores, cooking special meals throughout the day can be a task. And this leads many people to turn to packaged food for quick meals. But, is it the right thing to do when the danger of Covid-19 still looms large? How to really take care of the nutritional needs of your family and maintain a healthy diet during the lockdown when your family' welfare is always on your minds?
5 healthy eating tips during lockdown:-
1. Try to include fruits and vegetables in diet
With limited trips to grocery stores, you might not always have access to fresh produce. But whenever possible try to stock as much fresh fruits and vegetables as possible, and give them your children. You can also freeze or refrigerate some of the foods to elongate their life. Another great idea is to cook large batches of soups and stews or other dishes with fresh produce that can eaten the same day and also be frozen and reheated for near future use.
2. Use dried or canned alternatives in the absence of fresh produce
If at all, you are out of fresh produce and don't have access to it at a particular point of time, there is no harm in getting healthy substitutes. Canned beans, tomato puree, fish, frozen meats and peas, dried fruit - there are plenty of options of food alternatives that can fill your daily nutritional needs of vitamins, minerals, omega 3 fatty acids and other nutrients. You can use them to make different types of dishes too.
Although, fresh produce is the best but these fall-back options are not bad either during the time of adversity.
Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are also great options that are easily available, are long-lasting, and nutritious. Rolled oats cooked with milk or water can serve as a great breakfast option, and can be mixed with other healthy foods like chopped fruits, nuts and seeds
3. Stock healthy snacks
Snacking is an indispensable part of our daily diet. Most of us, children especially, need to eat a snack or two in between the meals. For these cravings, stock up your kitchen with healthy snacks like roasted nuts, peanut butter, healthy cheese, fruit yogurt etc. These snacking options are healthier and more nutritious and filling, as compared to chips and fries. Build healthy eating habits in children that may last a lifetime
4. Reduce intake of highly processed foods
While fresh produce may not always be available, UNICEF still suggests limiting intake of highly processed foods. Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances. Try to also avoid sugary drinks and instead drink lots of water or make healthier drinks at home. Water infused with fruits or vegetables like lemon, lime, cucumber slices or berries or herbs like mint and parsley is a great way to hydrate yourself.
5. Make cooking and eating a fun family activity
Cooking and eating together is a great way to spend quality family time. Make it a fun recreational part of your daily routine by involving your family in the cooking process, involve your children in food preparation - small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.
Follow a healthy diet at home, and try to stick to fixed mealtimes as a family. Such structures and routine can help reduce anxiety for children during this difficult time.-Published by The Beyond News.
We bring you the recipe of 'Imli Dhania Ka Sharbat' that can not only be a perfect add on to your summer drink list, but also a delicious immunity booster.
As the summer season is here, it is time for us to indulge in some cold and soothing beverages. If we talk about summer beverages, one of the first names that come in mind is sharbat. Sharbat is a sweet cordial, which is popularly made with ingredients like mint, lime, rose-petals, water melon, orange, tamarind and more. Speaking about tamarind, the tart-sweet flavoured fruit is known for adding the tangy zest to several food items - from chutneys to curries to coolers. Hence, we bring you the recipe of 'Imli Dhania Ka Sharbat' that can be a perfect add on to your summer drink list. Alongside its culinary usages, this popular natural food of India is also packed with vitamin C and several other nutrients.
Also Read: How To Make Simple Tamarind (Imli) Chutney At Home?
Benefits Of Tamarind:
Tamarind is said to be beneficial for weight loss and strengthening immunity. Tamarind contains good amount of fibre, which may help in keeping a person full for a longer time. It is also touted as a natural laxative, which aids metabolism and promote gut health.
Also Read: Tamarind (Imli) Benefits: From Weight Loss to Boosting Immunity and More!
Tamarind is rich in vitamin C
Benefits Of Coriander Leaves:
Coriander leaves (dhania patta) are also stated to be rich in vitamin C and antioxidants, which help to strengthen the immunity system. Alongside, coriander leaves may also work as good anti-allergic herbs for relief from bacterial and fungal effects.
Also Read: 3 Ways To Add Coriander Leaves In Your Diet To Get Daily Dose Of Vitamin C
c02dnv2Coriander is rich in antioxidant properties
Here's The Recipe For Imli Dhania Ka Sharbat:
Tamarind concentrate- 1 tbsp
Coriander leaves- 1 tsp
Powdered jeera-red chilli (roasted)- half tsp
Sugar/jaggery- as per taste
Black salt- as per taste
Water- one glass (in which you will be serving)
Crushed ice- to garnish (optional)
Take the concentrated tamarind and soak it in water. Mix them well.
Strain the tamarind water in a glass.
Add sugar/jaggery and black salt as per your taste. Make sure there is a good balance between sugar, salt and the sourness of imli. Keep it aside.
Take one teaspoon of coriander leaves and make a coarse paste with mortar and pestel.
Add the paste to the water and mix.
Now add the roasted masala and crushed ice (if you want), stir well and serve.
This will not only cool you down on a hot summer afternoon, but also take you down the memory lanes as the sharbat tastes somewhat like the 'imli candies' from our childhood. Happy summers to one and all!
The current lockdown has created a sort of panic among people who are stocking up their kitchens for rainy days. Although, kitchen essentials are easily available, paranoia is riding far and wide among most of the people. We also hear people freezing their foods for future use since many foods have a short shelf life. While it is fine to freeze your dry fruits, ice creams and peas, there are many foods that are good before going in the freezer and not so good after coming out.
7 Foods You Should Not Store In Freezer:
1. Dairy Products
Milk is the first thing we want to stock up but don't pay heed to everyone's suggestion to freeze cartons of milk. When you'll take it out and thaw it, it will curdle. Likewise, cheese will turn out to be crumbly and not so cheesy after all.
2. Fried Foods
We like our fries, pakodas and nuggets for their crunchiness. But these fried foods are sure to lose it if they are frozen. So, eat these snacks all to your heart's content rather than saving it for later. You won't mind doing it. Right?
Want to make noodles during lockdown? Cooked or uncooked, noodles and pasta won't stay well in the freezer. It will turn mushy after defrosting it. Buy only those many packs that you are going to use soon.
Use frozen cucumber slices for your eyes only, not for your mouth. Cucumber, after thawing will be soggy and will taste different.
Only dried fruits or dry fruits are safe to store in freezer, not fresh fruits. Freezing them will change their structure, taste and bring down their nutritional value.
Open coffee beans or ground coffee will catch that weird freezer smell and your coffee wont taste the same. However, unopened coffee bags can still be stored in freezer for a couple of weeks.
If some of you have been craving some crispy onion rings, we have something that may cheer you up!
If we were to make a list of all the foods we are missing in this period of lockdown, we'll perhaps never finish it or get frustrated midway and leave it in between. There's another way to approach the whole situation. In the wake of Coronavirus outbreak, several countries have announced a lockdown; people are advise to stay indoors and practice social distancing. A lot of people are cooking at home these days, and home-cooking need not translate to something bland and boring at all times. You can always cook your favourite restaurant-style delicacies at home too. From pizza and garlic breads to samosas and momos, there is no dearth of things that you can prepare within the comfort of your kitchen. And if some of you have been craving some crispy onion rings, we have something that may cheer you up!
Onion rings are a common fixture across most fast food chains. They are often served with burgers; they are also most often a perennial part of veg and non-veg platter. The crunchy appetiser has won scores of fans worldwide for its simplicity and flavour. It is often paired with sour cream dip; you can also have it with tomato ketchup.
These batter-fried onion slices make for a crunchy treat that is sure to impress both kids and adults, alike. You do not even need to be a kitchen genius to make this dish right. Yes, it is that easy to make at home.
You have to dip the thinly sliced onions in a batter of flour, salt, baking soda, egg yolk, milk and oil, don't forget the salt and pepper. If you want to give this classic snack a fiery spin, you can also add some chilly flakes or a hint of red chilly powder to the batter. Fry until golden brown, your onion rings are ready! Here's a step-by-step recipe for you.
fried onion rings recipe
The batter-fried onion rings are a hit with everyone
Coming to the sour cream, we'd recommend that you prepare this in advance since it takes time to set. It takes all of two ingredients to make sour cream; you can garnish it with herbs of your choice, dunk in your onion rings in this cream and start chomping! Here's a step-by-step recipe of sour cream.
So what are you waiting for? Don your aprons and start cooking! Do tell us how you liked the recipe in the comments section below. You can also write to us, if you have interesting recipes to share.
There's no fixed recipe for making smoothie. Here we bring you a smoothie recipe rich in vitamin C and antioxidants, both of which are much needed to strengthen immunity.
The importance of breakfast is not unknown to anyone. Since childhood, almost every one of us has grown up listening to, "finish your breakfast before you leave". Yes, it is the most important meal of the day, because breakfast literally means 'breaking the fast'. It fuels our body with energy and all the essential nutrients to keep going the whole day. But since we are mostly pressed for time in the
Morning, a lavish breakfast becomes an impossible idea most of the time. This on-the-go recipe of healthy smoothie comes to rescue. This thick creamy smoothie is not only tasty and healthy, but also takes almost no time to prepare. The best part is, you can customise your smoothie as per your need. There's no fixed recipe for the same.
Some prefer a carb-rich smoothie, while some go for weight loss smoothie. Here we bring you a smoothie recipe, which is rich in vitamin C and antioxidants, both of which are much needed to strengthen immunity. On that note, boosting immunity helps us fight several diseases and keeps us strong and healthy from within. This recipe is made with banana and papaya, and is garnished with some seeds and dry-fruits.
Papaya- one cup (cut into cubes)
Banana- one (sliced)
Yogurt- little less than a half cup (optional)
Sunflower seeds- one teaspoon
Walnut- two teaspoons (crushed)
Fig- one to two teaspoon (chopped)
Honey/maple syrup- as per taste
Step 1- Blend the papaya and banana.
Step 2- Add yogurt and honey/maple syrup and blend again.
Step 3- Pour in a glass and garnish with walnuts, sunflower seeds and figs.
Although we have used sunflower seeds, figs and walnuts, you can garnish with any dry fruit, nut and seed of your choice.
Try this papaya-banana smoothie at home and give a healthy start to your day!
We simply cannot imagine our summer fare without a smattering of these chutneys on the side.
It isn't an easy feat to impress everyone on the dining table, for tough days like these you can always turn to your humble pot of chutney. The lip-smacking relish from India is of many kinds and textures. You can pretty much blend anything to make a delicious chutney, yet for summers, we have a soft spot only for select few. You can blame it on our biasness for all things seasonal, fresh and cooling, or on certain nostalgia, but we simply cannot imagine our summer fare without a smattering of these chutneys on the side.
1. Pudina chutney
Pudina or mint is a refreshing summer staple that we can have in any form. The zesty herb is used in a variety of summer preparations; be it raita, sharbat or salads. But one of the most common preparations with mint has to be the pudina chutney. Pudina chutney is often mixed with other herbs like coriander. Here's a recipe you may like.
2. Aam Ki Chutney or Choonda
Think summer and you are bound to picture kacche aam or raw mango. Sour and delectable, raw mangoes make for an excellent chutney ingredient. Gujarati choonda, a special kind of sticky chutney is made with raw mangoes and a host of eclectic spices. How about trying making it at home?
3. Sonth Ki Chutney
Do you happen to be a chaat fan? That makes the two of us! Whether it is paapdi chaat or dhai bhalla, most chaat items are incomplete without a delectable sonth chutney. Made with the goodness of tamarind rock salt, red chilli powder and jaggery, this delish relish is sure to make you lick your fingers clean.
4. Dhaniye Ki Chutney
Dhaniya or coriander is so important in Indian cooking, that you would find scores of people fighting for their share of free dhaniya while buying vegetables in India. Dhaniye ki chutney is a flavourful addition to any spread, and it is super easy to make at home too. Here's a recipe that is sure to impress.
5. Pineapple Pachadi
Pachadi is a South Indian side dish that is often paired with rice or appam. This pineapple pachadi spells summer. It is made with the goodness of pineapples, curd and mustard seeds, and makes for a stellar accompaniment.
As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which gives the fruit their lovelyletterbox-red colour. Lycopene has been making headlines for a few years now as a powerful nutrient to help prevent prostate cancer in men.
Tomatoes may also help with a weight-loss programme: the fruit has been linked with natural weight loss hormones in the body such as leptin, a type of protein which helps to regulate metabolic rate and appetite.
Blueberries earned their 'superfood' status a few years ago, thanks to their high level of free-radical-beating antioxidants. Free radicals are thought to travel around your body damaging cells, causing disease, and triggering signs of premature aging. Berries are often lower in calories than other fruits, too.
Like dried fruit, fresh fruit is also good to eat during and after exercise since it contains high GI carbohydrate-packed sugars, which provide energy to muscles in the quickest way possible. Frozen blueberries (often far cheaper than fresh in the supermarket) are brilliant when whizzed up into a post-exercise smoothie to replenish your muscles' glycogen (energy) stores.
Berries for breakfast...
Cinnamon porridge with banana & berries
Banana & blueberry muffins
Apple & blueberry bircher
To get the full benefit you need to get as close to the whole bean as possible. Cocoa nibs or powder are best - sprinkle on yoghurt, fruit or add to granola.
One of the best things about doing regular exercise is that it allows you a little more leeway when it comes to naughty foods. And there's nothing wrong with treating yourself every now and again, is there? If you're after a sweet fix, pick dark chocolate over cake or other calorie-laden foods to get all the nutritional benefits of cocoa with less added sugar. The higher the cocoa content, the better - look out for bars containing 70% and over.
Low-fat dessert idea...
broccoli along with kale, spinach and green cabbage are some of the most nutrient-dense foods you'll find in the supermarket. They are also a great source of folate (a natural-occuring folic acid), which is thought to be good for heart health and for women hoping to conceive.
When it comes to bone-building calcium, plant based foods such as broccoli and kale offer a healthy dose and can be a good alternative to dairy products. Low calcium levels make you more vulnerable to stress fractures, particularly if you do endurance sports, so make sure you get enough calcium in your diet - the NHS recommends 700mg for adults a day.
High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them agreat energy booster. You'll also get a dose of fibre, potassium, phytonutrients, vitamins and minerals with every mouthful.
If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!
Here are some easy, delicious, healthy and quick recipes that would be the perfect companion during self-quarantine.
With a pandemic outbreak upon us, and all of us safely tucked inside our home, we are counting days when our lives would resume normalcy. More often than not, we are all at some point or the other binge watching our favorite TV series. Nothing comforts us more than a platter of snacks, which completely transforms the experience.
However, at times like these, sometimes we even delve into unhealthy snacking which may add to health-related worries over a course of time. While it is advisable to exercise and spend time following productive pursuits, one cannot deny the importance of a healthy and a balanced diet. Here are some easy, delicious, healthy and quick recipes that would be the perfect companion during self-quarantine.
1). Cucumber cups with tomato and feta cheese filling
These make for a delicious, refreshing appetizer or a quick bite.
For the cucumber cups:
2 cucumbers For the filling:
½ cup diced tomatoes
3 tbsp Feta cheese
½ tsp oregano
3 tbsp chopped lettuce
* For the cucumber cups:
Slice the cucumbers into approximately, in 7-inch long pieces
With a melon scooper remove the flesh from the cucumber and form a cup.
Chill the cucumber cups in the refrigerator
For the filling:
- Mix all the ingredients together
* To serve:
Place the cucumber cups in a serving tray
Place a small amount of the filling in each cup
- You can use different fillings of your choice in the cups
2). Margarita vegetables
A different version of fajita vegetables, this snack is all things loaded and lip-smacking.
1 ½ cups par boiled broccoli florets
½ red capsicum, sliced
½ green capsicum, sliced
1 cup carrots, peeled, boiled and cut into thin long strips
1 cup French beans, sliced and boiled
3 tbsp chopped parsley
3 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp chopped jalapenos
4 tbsp tomato salsa
Salt to taste
* For the vegetables:
In a non-stick vessel, heat the olive oil. Add the jalapenos and sauté for ½ minute.
Add the parsley and sauté for ½ minute.
Add the broccoli, red capsicum, green capsicum, carrots, French beans, balsamic vinegar and salt to taste. Cook for 3 minutes.
Add 4 tbsp tomato salsa.
- You can serve this dish independently or you can use it as a Margarita Fajita and serve it with chapattis.
Quarantine meal plan: Rice, wheat and lentils are some basic Indian foods which are found in every household
Quarantine meal plan: In this period of lockdown, one can fall short of ideas of meals in a day. Staying at home all day means you are consuming most of your meals at home, which means that you need more ideas for different meals every day. Coming to rescue you all is celeb nutritionist Rujuta Diwekar. In a recent IGTV, she talks about the variety of foods that can be prepared with some simple Indian foods like rice and wheat. "This quarantine period should be used to review, relearn and revive our culture. This entire period should be used to rethink how we live our life," Diwekar says in the video.
Quarantine meal plan: How you can make variety of healthy meals with just a few Indian foods
Rice is a staple part of people's diet in India. Following are examples of ways to utilise rice for preparing your meals.
* Rice can be used for preparing:
-Rice roti (with rice aata) - This can be beneficial for people with gluten intolerance
-Sweet rice (by adding jaggery)
-Poha (flat rice) (you can have it like chivda, with curd or milk)
-Murmura (puffed rice) (sev puri, jhal muri, or just ghee roast it with some rock salt)
-Pulao (prepare with a variety of vegetables)
-Rice can easily be considered as the Indian superfood, which can come to your rescue in these difficult times. It is inexpensive,
nutritious, non-fattening, can be cooked in multiple ways and is easy-to-cook.
Wheat is a staple food commonly found in most Indian households. This humble grain can be used for the following
-Parantha (Ajwain, cauliflower, peas, onion, potato, raddish, carrot etc)
-Poori (deep fried)
-Also read: Quarantine Tips: Yoga Asanas To Get Rid Of Knee, Back Pain And Some Effective Ways To Make The Most Of Your Time
- The mention of Indian food is simply incomplete without the mention of dals. Following are the multiple ways you can use lentils for
-Dal soup (with leftover dal)
-Moong dal dosa
- All these grains can be used for preparation of roti, kheer, halwa, dosa, laddoo.
--> Now for the preparation of all of the aforementioned foods and meal ideas, you need a few common ingredients:
1. Spices (all of them as they have been traditionally used in your family)
Lockdown Cooking: Make This Yummy Roti Taco For A Quick Quarantine Snack
The COVID-19 scare has gripped the whole world, and as a precautionary measure, PM Modi announced a nationwide lockdown of 21 days, starting from 25th March 2020. The idea of social distancing and self-isolation may prove to be a bit overwhelming for many, but staying indoors and limiting outside interactions is possibly the best thing we can do to keep ourselves safe. If you are looking for ideas to make your time at home more fun and creative, we are here to help. This is perhaps the best time to don that apron finally and experiment your hands in kitchen. You can start out with some simple dishes. For instance, making these roti taco should be a cakewalk. It requires only a handful of left-over rotis, some veggies, cheese, sauce and herbs
The recipe by Mumbai-based blogger and YouTuber Alpa is ideal for untimely cravings. The recipe was posted on the YouTube channel ‘Something's Cooking With Alpa'. For the filling of tacos she has used some mashed potatoes, carrots, peas, onions, coriander leaves, grated cheese, chillies, ginger-garlic paste, turmeric, amchur, black pepper, mixed Italian herbs, chilli flakes and salt. Mix it all nicely. Once your stuffing is nicely mixed, fold your rotis carefully and fill in the stuffing and shallow-fry your tacos. Finish it off with a bit of ketchup and namkeen to add more crunch. Your roti tacos are ready! Try this recipe at home and let us know how you liked it.
Drinking warm and healing beverages is a traditional remedy to keep nasal congestion and risk of cold and cough at bay.
The world is going through a peculiar time right now. Coronavirus has claimed lakhs of lives worldwide and the numbers are pretty grim back home too. To address the threat, a nationwide lockdown was announced on 24th March. Everyone is advised to stay indoors and refrain from stepping out for a period of 21 days as a precautionary measure to fight the virus. Practicing social distancing and self-isolation could break the chain of infection soon, as per experts. If you are wondering what can you do to make the most of the self-quarantine, we may have some handy tips. Since it is also the time of season change, it is a good idea to tend towards your immunity. Drinking warm and healing beverages is a traditional remedy to keep nasal congestion and risk of cold and cough at bay.
Here are 5 warm drinks you could prepare yourself at home. Remember, these drinks are not a substitute to prescribed medicine. If you are experiencing some odd symptoms, it must be reported to a certified expert.
1. Kadha: Kadha is an ancient remedy for cold, cough, general immunity and digestion. The decoction in prepared in a myriad ways, but what remains constant is the use of spices. Yes, you heard us; spices like cinnamon, cardamom, cumin, black pepper, turmeric, cloves have a healing property. They could do wonders for your immunity
2. Turmeric Water: Turmeric is creating ripples across the world for its potent anti-inflammatory properties. It is also packed with antioxidants that help curb free radical activity and strengthen immunity. Curcumin, the active compound of turmeric, also contains anti-microbial properties.
3. Green Tea: The world is gushing about green tea, and its time you learn a thing or two about its wonder benefits too. Green tea is a zero calorie drink, provided it is enjoyed only with water without milk and sugar. It is also an incredible source of antioxidants, drinking it warm and fresh could have a soothing effect on your nasal tracts.
4. Warm Water With Honey and Lemon: The haling potion has all it takes to detox you and give a natural boost to your immunity. Honey happens to be a traditional cough suppressant; it also has antimicrobial and anti-inflammatory properties. Lemon on the other hand is enriched with vitamin C that could rev up your immune system.
5. Ginger Tea With A Hint Of Black Pepper: Your humble adrak ki chai with a twist of black pepper could not only be a flavourful addition to your diet but also a good move towards bolstering your immunity. According to the book 'Healing Foods' by DK Publishing House, ginger's volatile oils have anti-inflammatory properties similar to those of NSAIDs (non-steroidal anti-inflammatory drugs), which makes it an excellent remedy for flu, headaches and menstrual pains.
Basic Kitchen Essentials One Must Have During The Lockdown Days
The whole world has come to a stand still in the wake of the Covid-19 threats. India has been put under a national lock-down for 21 days till April 15, 2020 as a precautionary measure against the coronavirus warnings. It has been assured by the Government that there would be no shortage of essentials, like groceries, medical stress etc, therefore it would completely defeat the purpose of a lock-down if we flock the market all at once. However, whenever we do step out to make essential purchases, we should ideally have a list of things we really require and try to get them together at once to avoid stepping out of houses frequently. In addition to the grocery and vegetables, it is also a good idea to see to it that there is enough supply of cooking gas and water. If not, try to keep an induction oven at home for emergency situation.
Here Is A List Of The Kitchen Essentials One Must Have At Home:
Rice and Flour:
These are the first of the basic essentials for every person to survive. Rice and flour, especially atta, are two products without which any Indian kitchen is incomplete. So try to store enough rice and atta to at least survive for two weeks.
Since time immemorial, dal-chawal has not only been comfort to almost every person, but also basic need for people. So, store two to three types of dals, rajma, lobia et al to get your daily dose of nutrition.
Salt and Sugar:
In very emergency situation, salt and sugar are the most essential kitchen ingredients that we must stock for cooking any dish. So store them well in air-tight boxes.
Keep basic spices like turmeric , garlic, ginger, cumin, coriander, chillies, garam masala handy. They not only add taste and aroma to your food, but also have several health benefits. For example, haldi and ginger have nutrients which strengthen our immune system.
If not anything, at least try to store potato, onion and tomato, which will make your job easier in kitchen. For instance, potato can be used to prepare multiple kinds of dishes - from fries to curries.
Store at least two packets of refined and mustard oil, which can be used to prepare any kind of dishes.
Tea and Coffee:
We all need our daily dose of booster in the morning, hence keeping tea and coffee in store is a must.
We are in such a situation where avoiding stepping out of house is need of the hour. So it is a smart decision to keep several easy to use products, which can be stored for long. It is not possible to store milk for longer time, hence one must keep at least one can of milk powder as an alternative.
Some ready-made food should always be stored for extreme situations. Hence, a kitchen should have some snacks like instant-noodles, biscuits and some ready to eat foods.
Fruits have always been touted to be the best form of handy and insta food. Store some bananas, oranges, apples and more in your refrigerator. Bananas, not only curb your hunger pangs instantly, but also boost energy; on the other hand, oranges give us our daily dose of vitamin C, which may help in fighting seasonal cold and flu.
Prepare a trail mix with nuts, dry fruits et al and store at home to much during those untimely hunger pangs. Click here for an easy trail mix recipe.
Besan, Sooji, Poha:
These ingredients can be good option for you. They can be used to prepare several quick and easy dishes, which can make for light meals.
This Quick And Easy Veggie Cheese Toast Is Just The Indulgent Treat Your Kids Would Want
If your kids are not picky about food, you are in luck Most of the kids throw a fit if they do not get the food of their liking. Even if your child is not a fussy eater, we are sure they would want to eat the decadents all other children like. Pizza, macaroni, noodles - there is so much you can make to impress the little ones. If you are still looking for more options to bring variety in their diet, this veggie cheese toast is something you must give a try.
If kids want to eat cheese, you want them to eat vegetables. This dish combines both and creates the perfect balance between "taste" and "nutrition". Cheese toast is a simple but tasty comfort food. The twist of veggies will bring some healthfulness to it and your kids will not even mind it. You can easily make this cheese toast with your choice of bread and toppings of vegetables and spices. Also, you can make this delicious cheese toast in less than 20 minutes.
Manjula Jain, a popular food vlogger, shared this kid-friendly recipe on her YouTube channel "Manjulas Kitchen". She used tomatoes, yellow bell pepper, green bell pepper and dry basil for the veggie seasoning. But, you can use any veggies of your choice. Make veggies cheese toast for breakfast, lunch or evening snack. It is also a great option to serve as appetisers to your guests.
This Quick And Easy Cucumber Sabzi Is Perfect To Welcome The New Season
A member of the gourd family, cucumber is famed for being rich in vitamins and minerals and help in maintaining bodys water balance on hot days From being gut-friendly to boosting weight loss, this vegetable has several health benefits As per experts, cucumber, due to its silica-content, may also help in preventing and removing tan and dead cells from skin
Here is The Recipe For Quick And Easy Cucumber Sabzi:
Cucumber- two to three
Five spice blend - one teaspoon
Dry red chilli- two
Ginger paste- two teaspoons
Turmeric powder- half teaspoon
Cumin powder- one teaspoon
Salt- to taste
Sugar- to taste
Refined oil- one tablespoon
Ghee- one teaspoon
Grate the cucumbers finely Keep it aside without straining the excess water
Heat oil in a pan and add blend and red chillies to it
Once the red chillies turn brown, add the ginger paste and saute for a minute or two
Add the grated cucumber and mix with the blend and ginger paste
Now, add haldi powder, jeera powder, salt and sugar to it and stir
Keep stirring until the water released from cucumber is soaked well and the sabzi turns semi-dry
Once you are happy with the consistency of the sabzi, turn the flame off
Add a teaspoon of ghee and close the lid
You also add some green chillies if you want extra heat But we suggest avoiding having extra spice during summers
Enjoy the "kheere ki sabzi" hot with chapatti or rice Try this recipe at home and let us know your feedback Enjoy
Make This Homemade Immunity Booster With Your Kitchen Spices Like Jeera, Dhania And More
It is that time of the year when people fall sick quite frequently Seasonal change gives rise to many diseases, the most common ones are cough, cold and flu Hence, taking care of health becomes utmost important for all- from kids to adults Proper hydration and boosting immunity are the two most important ways to prevent and fight these seasonal diseases Doctors are medicines are always there, but as it is universally stated, precautions begin at home So, one must try home-remedies on a daily basis to boost their immunity and that can be as simple as drinking loads of water and having seasonal fruits and vegetables
Other than these, several spices have immune modulating effects and the best part is, they are easily available in every Indian kitchen Keeping the same in mind, food vlogger Parul, on her YouTube channel "Cook With Parul", shared an immunity booster recipe that can easily be prepared and stored at home All she used are- fennel-sauf seeds, coriander-dhania seeds, cumin-jeera seeds, cardamom-elaichi, peppercorns, cloves-laung, cinnamon powder, dry ginger powder and turmeric-haldi powder Yes, these can easily be found in every Indian kitchen
According to Parul, this immunity booster is delicious, perfect for this season of cold and flu, and safe for kids It may also help to
-maintain your overall health,
-shorten the duration of cold and flu,
-stimulate and boost immunity,
-protect your body from common disease-causing micro-organisms
Eat walnuts and stay fit and healthy
Walnut has long been proven to be a superfood due to its high nutritional value This brown, crunchy nut that comes in hard shell, resembling human brain, is rich in antioxidant, vitamins, minerals and several other nutrients According to the USDA nutrition data, a cup of walnut contains 200 calories of energy, 389 grams of carbohydrate, 2 grams of fibre 5 grams of protein and more It is also rich in omega 3 fatty acid As a result walnut has several health benefits, including weight management Eating walnuts makes you feel full for a longer time, which helps in reducing untimely hunger pangs that further may lead to shedding those extra kilos
Walnut is rich in antioxidant, which can help in preventing from ageing A study by Walnuts and Healthy Aging- WAHA stated that daily consumption of walnuts help in healthy ageing and improves the blood cholesterol levels Another study, published in the American Journal of Clinical Nutrition, found that daily consumption of walnut helps a person to have sharper mind in old age
Other than these, walnut consumption is also touted to be helpful in promoting healthy heart, controlling blood sugar, manage diabetes and more Hence, you can consider walnut to be a part of your daily diet