Monday, May 26, 2014

Recipe: Tandoori Tofu

Here is a recipe to use this ingredient well. Nutritionist Neha Chandna shares her tandoori tofu recipe with us.


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Ingredients:
  • Firm tofu - 100 grams
  • Cumin powder - 1 pinch
  • Turmeric - 1 pinch
  • Coriander powder - 1 pinch
  • Salt for taste
  • Red chilli flakes - 1 pinch
  • Garlic minced - 1
  • Lemon juice - 1 tsp. 
  • Spring onions and coriander leaves for garnish - 1 tsp. 
  • Olive oil - 1.5 tsp. 

Method of making
Step 1: Pre-heat the grill.
Step 2: Combine salt, chilli flakes, turmeric, cumin and coriander powder.
Step 3: Heat oil in a pan and cook this masala mixture for a minute.
Step 4: Apply this mixture on both sides of the tofu with a brush.
Step 5: Grill it till the grill marks appear on the tofu.
Step 6: Serve with spring onion and coriander leaves.

NutriFacts: Tofu, made from curdled soybean milk is extremely nutritious. It is a great source of protein for vegetarians and a good vegan substitute for paneer. It is low in carbs, diabetic-friendly and has zero cholesterol. Tofu is also an excellent source of iron which helps in the making of haemoglobin. 

Image for representation purpose only. 

Original source, The Health Site: Healthy vegetarian recipe: Tandoori tofu

Wednesday, May 14, 2014

Summer drink: Jal-jeera, anyone?


A yummy summer cooler you must make and drink this season. 



Ingredients: 
  • Mint leaves - 1 cup
  • Coriander leaves - 1 cup
  • Grated ginger - 1/2 tsp.
  • Lemon juice - 2 tbsp. 
  • Cumin seeds, dry roasted and ground into a fine powder - 3 tsp.
  • Black salt - 1/2 tsp.
  • Salt - 3/4 tsp.
  • Amchur (dried mango powder) - 1 tsp.
  • Black pepper - 1/4 tsp.
  • Sugar - 1/2 tsp.
  • Hing (asafetida) - a pinch
  • Chilled water - 4 cups
  • Boondi (optional) for garnish.


Method of making:

Step 1: Add black salt, salt, mango powder, sugar and cumin powder to the 4 cups of water

Step 2: Dry roast hing for a few seconds.

Step 3: Grind hing, mint leaves, coriander and ginger into a fine paste.

Step 4: Pour the ground paste through a strainer into the water mixture.

Step 5: Squeeze in the lemon juice, and stir well.
Serve chilled, either topped with boondi or mint leaves. 


NutriFacts:

This drink is known to aid digestion, bring down body heat and supply you with a bounty of nutrients.
The lemon packs in vitamin C, mint leaves have a fair amount of vitamins and dietary fibre, coriander is a good source of iron, magnesium and potassium. It also combines the antioxidant properties of ginger with spices like cumin, and hing

As long as you refrain from using boondi, you don’t have to worry about calories.


Photograph by Scalino

Saturday, May 10, 2014

Spicy Paneer Sandwich

This yummy and nutritious paneer sandwich can be made in minutes. It makes for a perfect breakfast, evening snack and also ideal for school lunchboxes. 

Photograph via Freefoto
Ingredients
  • Crumbled paneer (cottage cheese) - 1 cup 
  • Onion, finely chopped - (medium size)
  • Green chillies, finely chopped - 2 
  • Tomato, chopped - 1 
  • Lettuce, torn - 2 (optional)  
  • Coriander, finely chopped - ¼ cup
  • Salt to taste 
  • Whole-wheat or multigrain bread - 8 slices 
Method of making

Step 1: Combine all ingredients for the paneer mixture.

Step 2: Lay the bread slices on a plate. Put a generous amount of the prepared paneer mixture on 4 of the slices. Spread to cover entire slice. Top with another slice.

Step 3: Grill or toast the sandwich until golden brown (optional)

NutriFacts:
While paneer will give you protein and calcium for the day, the multigrain sandwich bread is a good source of carbs and fibre.

Thursday, May 8, 2014

Good Vs. Bad Fats

Don’t go about eliminating all fats from your diet. Fats are actually good for you. Just choose wisely. 

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There are good fats: monounsaturated and polyunsaturated fats, found in olive, rice bran, sunflower oils, flax seeds, nuts, fish and such. Then there are bad fats that are found in cheese, butter, red meat and the kind. 

So the key here is to choose foods that contain good fats, for example: Use a healthy plant-based oil to cook your food rather than vanaspati (hydrogenated oil) butter, that’s loaded with bad fats.


Choosing the right foods:

For cooking, choose plant-based oils. Rice-bran, sunflower, peanut, and olive are some examples of heart healthy cooking oils. They improve blood cholesterol levels and help cut risk of heart disease.

Include omega-3 fatty acids in your diet: Flax seeds, oily fish like salmon and mackerel, and walnuts contain this essential fatty acid that does wonders for your health. They can boost your heart health, and will also make your skin supple and soft.

Read food labels, and the ingredients' list:
While buying processed food, choose foods that are low or are free of trans fats. Make sure you also check the ingredients’ list to see what type of oil has been used. Vanaspati (hydrogenated oil) is loaded with trans fat.

Steer away from processed foods like biscuits, store-bought samosas and other fried foods that have been made using hydrogenated oil or butter, if you’re looking at eating healthy fats.

Red meat i.e. Beef, pork mutton are high in saturated fat, you’ll do well to say ‘NO’, or at least eat only, occasionally.

Cheese, butter, pizzas, French fries, chips, sweetmeats like ice-cream, jalebis, and gulab jamoons are all rich in saturated fats. So make them an occasional treat.

Walnuts, almonds, sunflower seeds, pumpkin seeds, flax seeds are good sources of healthy fats. Include them in your diet. Remember, the key here is moderation, don’t overindulge.

Monday, May 5, 2014

Recipe: Mixed dal dosa

Want a wholesome breakfast? Try this.


Ingredients

  • Split Bengal gram, soaked and drained - 1/2 cup
  • Green gram dal, soaked and drained - 3/4 cup
  • Rava (sooji) - 1/2 cup
  • Spinach, finely chopped - 1/2 cup
  • Fenugreek leaves, chopped - 3/4 cup
  • Onions - 3/4 cup 
  • Low fat yoghurt - 1 tbsp.
  • Baking soda - a pinch 
  • Salt to taste
  • Oil for cooking 

Method of making

Step 1:
Grind the soaked lentils into a paste for batter, adding water as needed. 

Step 2: Mix all the cut veggies, add salt for taste and set aside. 

Step 3: Add curd and baking soda, and veggies to batter. 

Step 4: Heat a griddle, and pour batter. Cook both sides on low flam until done. Use oil as needed. 

Serve hot with a chutney of your choice. 

Friday, May 2, 2014

How to cut calories

Looking to lose weight the healthy way? Find out how to drop a few kilos by cutting calories.


Sxc.hu


Review your diet, don’t skimp on nutrition
Review your diet often to find ways to cut calories. We can’t stress this enough, while cutting back on calories, always keep nutrition in mind. What you’ve gotta do is stick to nutrient dense food, and cut back on the junk variety. A balanced meal, comprising of all essential nutrients is an absolute must.

Sxc.hu



Get enough sleep

Studies show that lack of shut-eye can lead to binging. So make sure you get 6 to 8 hours of sleep daily, to curb binge eating and cut calories. 




Turn off that telly!
Mindless eating in front of the television is proven to cause overeating. So if you want to cut back on some serious calories, switch off that TV and sit and eat at the table.


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Downsize your dinner plates
It might be a good idea to forget those big thalis your mum laid out on the table. Studies show that by using smaller plates, you’ll eat less and cut down on calories.




Eat small frequent meals helps fend off cravings. 


Hungry or just thirsty?
Sxc.hu


Many times we mistake thirst for hunger. The next time you’re feeling hungry out of turn, reach for a glass of water. Reach for a glass of water, you’ll save yourself some unnecessary calories.


Ditch that cola
That can of cola you just opened is a high calorie beverage sans any nutrition. Ditch it, and sip on some water or tender coconut water instead. By doing this, you’ll not only cut down on a ton of calories but also do your body good.



Share your dessert

Cravings something sweet? Split your sweetmeat with a friend. This way, you’ll treat yourself to something sweet, but also trim some calories. 

Thursday, April 24, 2014

Do you overeat at mealtimes?

If you have a tendency to overeat at mealtimes, here a few tips that might help. 

Severe hunger pangs can sometimes cause you to overeat. So have frequentsmall meals during the day to keep this under check.


Next, eat slowly. Did you know that it takes about 20 minutes for your brain to register your stomach is full. If you eat fast, you can continue eating even after you’re full. However, if you eat slowly, you will have enough time to realise you’re full. And this means, you will stop on time.

If you’re extremely hungry at your mealtime, drink a glass of water. This will quench that hunger, and allow you to eat just how much you need. 

Also, if you're feeling hungry out of turn it's quite likely that your thirsty. Many times, we tend to confuse thirst with hunger, binging and overeating. 

Eat on a smaller plate. Simply put those big thalis you inherited from your mother away. Experts say that eating on a smaller plate can trick your mind into eating less. This is because visually
 the smaller portions will appear larger on a small plate. 

Don’t eat while watching TV, browsing/working, or reading. There are higher chances of overeating if you’re not paying attention to your food. So focus on your food, to prevent overeating!

Choose whole foods
: Whole foods are nutrient dense and also pack in fibre, that can help satiate hunger. Also, protein-rich foods are a good bet, as it takes longer to digest, leaving you feeling fuller for longer.