Tuesday, 15 November 2011

Garlic corriander paratha


Garlic corriander paratha is a phytochemical rich recipe, that helps boost immunity. A great paratha for people suffering from heart disease like BP, cholesterol. Garlic with its blood thinning property is complimented by cooling and digestive corriander.

1 cup wheat flour
1/4th cup jowari flour, 1/4th cup jav (barley flour)
1 ½  tbsp besan
1tbsp oats
½ cup curd
1tbsp oil
1 bunch coriander (wash and spread on paper towels, let dry completely)

2 bunches fresh green garlic (hara lehsun)
1 tsp. poppy seeds,1 tsp. sesame seeds, 1tsp saunf
2tbsp paste of green chilli, ginger and onion
1 tsp. garam masala
1 tsp. chili powder, chat masala
1/2 tsp. turmeric powder
Lemon juice and salt to taste

Chop the coriander leaves n green garlic  very finely.
Lightly roast the sesame seeds, saunf and poppy seeds.
Mix together  all the above ingredients
Knead into a soft dough .
Roll into parathas.
Roast on greased tava adding little oil.

Serve hot with yogurt, cucumber raita or green chutney.

Sunday, 23 October 2011


Sweets and Festivals go hand in hand. And when it comes to Indian festivals, especially the grand Diwali, sweets are many, along with all kinds of rich dishes.

When you eat that Diwali sweet, do you find yourself thinking: “If I walk for 20 mins, I’ll undo the calories” – and that never happens does it? Because that would mean 20 mins more than your usual workout for each piece you eat.

Here are some tips on adopting healthy ways of eating this Diwali.
Moderation is the mantra to enjoy festive food. Eat fatty foods, sweets and other fried snacks in little amounts.

If you are making sweets yourself, use low fat ingredients- like low fat milk and other dairy products.

 Use natural sweeteners like honey, jiggery, dried figs and dates to make sweets and avoid using refined sugar or artificial sweeteners. They taste just as good.

One can make healthier sweets like kheer, puran poli (sweet rotis with a filling of tuvar dal and jaggery), fruit-salad, fruit pies, custard and shrikhand at home.

A simple date halwa
Take a tablespoon of ghee  add in half kg of dates. Then,  stir it continuously till the dates get softer. Once it reaches a thick paste-like consistency,  add a handful of grated almonds on top, spread it in a dish and cut it into pieces. A healthy, home-made date halwa is ready.”

Squeeze the syrup out of mithai before eating.
Eat sweets in the earlier half of the day rather than at night.
Opt for dark chocolates with higher cocoa content
Before eating snacks, remember to drink water to bring in the feeling of fullness.

 Instead of loading your plate to the brim with sweets, just take a few, may be one or two, items and eat them slowly and gradually.

Even if you indulge, balance it out. For instance, if you eat dessert, then compensate by not having sweetened fruit juice or aerated drinks with your meals.

Be careful of how much food you 'taste' while preparing festival goodies. Often, while cooking we tend to eat more than normal without realising.

Enjoy the company of the people around you, as much as you enjoy your meal. While eating, take small bites and relish your food. Most importantly, eat without guilt!!!!!


Wednesday, 19 October 2011

Reducing Your Breast Cancer Risk

Reducing Your Breast Cancer Risk

The month of October is NATIONAL BREAST CANCER AWARENESS MONTH. The pink ribbon is an international symbol of  breast cancer awareness. 

Your risk of developing breast cancer is highest if you are post-menopausal and overweight (25% above your ideal weight).  If this is you, now is the time to make some serious changes in your lifestyle pertaining to diet and exercise weight loss.  If you gained weight at around age 30 of 10 pounds, your risk is increased by 23%, 15 pounds – 37% and an increase of 20 pounds – 52%.  This isn’t meant to scare you, just to open your eyes and take a good, honest assessment of your risk.  There are good ways of reducing your breast cancer risk – and feel better all around.

Foods to prevent breast cancer

·      Pumpkins, yellow peppers and cantaloupe melons: 
Orange or yellow coloured fruit and vegetables are a rich source of betacarotene - which is the precursor of vitamin A and a potent antioxidant which helps fight off highly-reactive molecules that can harm our body and lead to severe diseases such as breast cancer. 

Recommended dose: Five portions a day (80 grammes per portion) to help protect against breast cancer. Between seven and ten portions a day if breast cancer has already developed.

·         Oily fish: 
Oily fish such as mackerel, sardines, trout and salmon have all been linked to a lower incidence of breast cancer. This is thanks to the presence of omega-3 fats. 
Recent findings have revealed that Omega-3 oils prevent or slow down the growth of cancerous tumours and also boost our immune system
Recommended dose: Three portions of fresh oily fish each week

·         Pulses, wholegrains: 
Fibre contained in pulses and wholemeal foods help excrete oestrogens out of our bodies. Too many oestrogens from our own hormones and hormone-like substances found in plastics and chemicals can trigger cell division in our breast tissue. Evidence shows that too much cell division can lead to breast cancer. 

Fibre can help keep breast cancer at bay because it helps eliminate excess oestrogens from our body and prevents reabsorption of oestrogens in our intenstines. 
A high fibre diet also helps maintain a healthy gut. This is because soluble fibres create 'friendly bacteria' needed to fight off bad bacteria - meaning that your body is less exposed to harmful toxins that could cause cancer. 
Recommended dose: A cupful - or around 7oz - of pulses a day.
·       Cabbage: 
Broccoli, brussel sprouts, cauliflower and kale - all members of the cabbage family are said to be highly toxic towards cancerous cells. This is because they contain cancer-fighting compounds known as indole-3-carbinol which is thought to deactivate oestrogen, and in turn, help reduce the risk of breast cancer. folic acid has been found to prevent and destroy cancer cells.

The sulphurophanes found in broccoli, which are responsible for its bitter taste, have been shown to improve the performance of enzymes in the liver which help detoxify our body. Levels of this vital enzyme are found to be low in women with breast cancer. Radishes, swede and turnips are also believed to be effective cancer fighting vegetables. 
Recommended dose: Five portions a day (80 grammes per portion) to help protect against breast cancer. Between seven and ten portions a day if breast cancer has already developed.

Eating almonds on a regular basis may have a positive effect in the fight against breast cancer for two reasons. Almonds are high in monounsaturated fat, which is considered to be healthy. They are also high in flavonoids. Flavonoids are implicated in the natural removal of cancer-causing agents in the body.

Flax seed  
Flax seed – contains the phytoestrogen lignan that shows promise in diminishing 
the onset of estrogen-stimulated breast cancer

Garlic is an herb that is integral to many delicious cuisines throughout the world, especially in Italian food. It gives food a distinctive flavor and also has the benefit of lowering rates of breast cancer. It contains dialyl sultides or allium compounds, which have been shown to enhance the activity of immune cells that fight cancer.

Green Tea
Green tea is loaded with Polyphenol antioxidants like Flavonoids, Bioflavonoids, and Isofavonoids
which have been found to enhance the activity of white blood cells and boost our bodies’ defenses against a broad range of illness, including many types of cancer (including breast cancer).

Thursday, 13 October 2011


Guava is one of the super fruits being rich in dietary fibre, vitamin A and C, folic acid and the dietary minerals, potassium, copper and manganese.

Recently a study by the National Institute of Nutrition (NIN) in Hyderabad has revealed that fruits like guava and apple are rich in antioxidants. The anti-oxidant activity in guava was a highest around 496 mg/100 grams, these findings were an eye-opener for us. We usually believe that expensive fruits are the richest source of nutrition. A single guava is somewhere around Rs 3 to RS 5, I think cheapest n best.

So here goes a few health benefits of guava :

1. Lowering blood pressure. cholesterol and triglycerides level which is due to the high content of a soluble fiber pectin.

2. Vitamin C -The amount of vitamin C in a guava is about four times the amount of vitamin C as an orange, which is good news for skin healing because it contributes to generation of collagen, the substance that gives skin its firmness and reduce the impact of aging.
3. Anti cancer properties - One of the amazing things about guava is that it contains Lycopene, antioxidant to fight cancer. Lycopene can keep our body healthy and keep it away from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, or even cancer.

4. Constipation:Is beneficial for the treatment of constipation. Guava, along with their seeds, provides roughage to the diet and provides for the normal evacuation of bowels. A medium guava provides you with 36 percent of the recommended daily value for dietary fiber.

5.Provides for healthier gums: The astringents in guava also result in healthier gums. Therefore, after chewing on a guava, your gums feel tighter and fresh.

So now you know some benefits of guava, I recommend you to have it everyday. Buy them whenever you see them on the stores or your local supermarkets. Daily consume is much recommended for you. But do not consume guava juice in the package, the ones that you also find on the stores, as it contains sweetened and the nutrition is not equivalent to the whole fruit itself.
And a little tip from me, pick up the red-fleshed ones as it contains more nutrition and have more antioxidants.
The best part about it is that(as mentioned earlier also), as compared to the other fruits, it is really affordable in most parts of the world. That’s the reason why it is very correctly called as the ‘Poor man’s apple.

Friday, 30 September 2011

Navratri Specials (Food Eaten During Navratri)

Navratri Specials (Food Eaten During Navratri)

  With the onset of Navratras, it's again the time to fast. "Instead of fasting, most of us end up feasting on high-calorie food. A lot of people who have just one meal a day tend to overeat. If one eats one heavy meal in the entire day, it doesn't get converted into energy instantly but accumulates as fat in the body,'' For those who fast all nine days, it is important to eat small meals at regular intervals.

Following are a few tips which should of help:- 

1.No onion and garlic are used in the food during nine days 

2. No chemical salt but only rock salt is used 

3. Spices used are red chillies, cumin, black jeera, turmeric, choti elachi, saboot kali mirchi, khuskhus and water melon seeds

4. Fresh coriander, green chillies and ginger are used

5. Fruits, nuts, dry fruits, coconut, makhanna can be used

6. Milk products like milk, yoghurt, cream and paneer are used

7. Flours used are -- Singhare ka atta, kottu ka atta, rajgiri ka atta, saboodana   arrowroot and samak

8.Limited amounts of oil and ghee can be used to cook food

9. Vegetables used are – potatoes, raw papaya, sweet potato,bhopla,arbi,raw banana

10.One should drink lots of  water, coconut water, lemon water, herbal tea to keep the body hydrated.

Saturday, 24 September 2011

Ingredients for a Healthy Heart

Ingredients for a Healthy Heart

Phytoestrogens are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL "bad" cholesterol and triglycerides, and even blood pressure.
They are found in soy , watermelon, onions, garlic, broccoli and even in tea.

Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.
It helps to prevent the build-up of toxins in the arteries as well as having many other health-giving properties. It is found in spinach, tomatoes, cabbage, broccoli, peas, carrots and sweet potatoes.
Lycopene can be found in raw tomatoes and in any tomato product.

Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins.
Flavonoids inhibit the action of platelets, which are the blood cells that join to form blood clots. They are antioxidants that also help the absorption and action of vitamin C. Flavonoids can be found in fruit and vegetable, especially apples and onions.
Non-flavonoid polyphenols include ellagic acid (found in all types of berries).

Omega-3 fatty acids (found in flaxseeds, fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.

Vitamins A, C, E
These highly beneficial antioxidant vitamins all have the ability to prevent deposits, including fats, sticking to artery walls and can help to prevent damage to the arterial linking caused by free radicals.
Best sources of Vit A are fish oil, egg yolk, liver;

Vit C is richest in citrus fruits, kiwis, strawberries, red peppers, peas;

Vit E in avocados, chickpeas, almonds, tuna, sunflower oil and muesli.

B-complex vitamins -- like Vitamin B-12 (folate) and vitamin B-6 -- protect against blood clots and atherosclerosis, or hardening of the arteries. This vitamin is essential for reducing levels of damaging amino acid homocysteine. It can be found in fish, pulses, nuts, chicken and potatoes.
Niacin (vitamin B-3) helps increase HDL "good" cholesterol.

Folic acid
Folic acid helps reduce the risk of cardiovascular disease associated with high blood levels of homocysteine. It is found mainly in green leafy vegetable, mushrooms, pulses, nuts, fruits and root vegetables.

Magnesium, potassium, and calcium help lower blood pressure. Example:- coconut water, green leafy vegetable, milk n its products

Fiber-rich foods help lower cholesterol level example:- whole grains, oats, fruits, vegetables

Monounsaturated fatty acids
These lower the levels of potentially harmful LDL cholesterol and maintain the necessary levels of beneficial HDL cholesterol. They can be found in rapeseed, walnut and groundnut oils, and avocados. Olive oil is another useful source and extra-virgin olive oil also contain protective antioxidants.

Most of us are deficient in this valuable antioxidant mineral, which works with vitamin E to mop up damaging free radicals. It is found in lentils, wholemeal bread, sardines and Brazil nuts.


Friday, 16 September 2011



Dried mango powder is a spice made by grinding dried mango. The powder preserves the acidic, tart and spicy flavour of unripe mangoes.


  • Mango is a rich source of vitamin A (beta-carotene), E and Selenium which help to protect against heart disease and other ailments.
  • Mangoes contain phenols, phenolic compound have powerful antioxidant and anticancer abilities.
  • Mango is effective in relieving clogged pores of the skin.
  • It is also valuable to combat acidity and poor digestion.
  •  Dried mango powder has high iron content, so pregnant women and people suffering from anemia are advised to consume it regularly.

· used for flavouring curries, chutneys, soups, marinades and as a condiment.
·  can be used instead of tamarind to prepare sweet-sour dal or sambhar.
· It can also be used to marinate chicken, meat, fish and pork.
· used to flavour kebabs, seekhs , grilled chicken, baked fish and all barbecue items.
· used to add flavour too dum aloo (potato preparation) and biryani ( rice mixed with vegetable or chicken or meat).

Go ahead...flavour your meals 

source:-http://www.tarladalal.com/glossary-dried-mango-powder-148i,http://www.food.com/library/amchoor-powder-604, http://www.manjulaskitchen.com/2008/07/23/mango-powder-amchoor/