gatta nu shak3

Rajasthani Gatta Subji

Rajasthani gatta subji is one of the few preparations which is rich in proteins. Made up from besan and tempered with ghee making this not only delicious but very nutritious too. Besan is good source of not only protein but minerals also , plus Ghee has fat known as CLA – conjugated linoleic Acid, which has property to mobilize the stored fat from the body and utilize for energy making it a fat burner. Don’t forget Ghee is the one who makes your brain work smoother, so add a dash of ghee over your meal and enjoy the goodness. Lets see how to make the authentic rajasthani Gatta .

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onion tomato salad4

Onion Tomato spicy salad

Salad is the one that helps to fulfil your daily quota of fresh vegetables, by that way your daily quota of vitamins and minerals too. Salad should always be accompanying a meal, not by meal itself. since it does not qualify to fulfil the quota of macro nutrients say carbohydrates, proteins, fats, and without them micro nutrients aka vitamins and minerals cant do their job properly. So have your salad but along with your roti/dal/rice/ curds. Onions are known for their anti viral, anti bacterial, anti fungal properties and tomatoes are excellent source of anti oxidant lycopen which is very good for glowing skin. lemon juice not just adds the tang but also vitamin c. So have this tangy -  spicy salad with paratha/dal/ rice and enjoy the goodness of vegetables.

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800px-Turmericroot

Turmeric – The Antiseptic Food

Native to india and Pakistan, and other south Asiatic tropical regions, Turmeric is known as Golden spice. As old as harrapan civilization aroud 3000 b.c.  turmreric has its place in our kitchen. Its not just give bright yellow colour to curries, but also works wonders inside the body, it is great blood purifier, anti viral, anti septic, anti bacterial and beautifying agent. Its has wide variety of uses, in the kitchen as condiment to dying agent for fabrics, herbal agent in cosmetic, medicines to preservative. Lets know the turmeric better.
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Maharashtra cha varan-2

Maharashtra Cha Varan

Varan is an authentic maharashtrian dish, its basically plain tur dal having tempered with Ghee. It contains almost all the amino acid our body needs for good skin, good hair, and the ones who moves your fat from its stores. And yes have your ghee here, the CLA – conjugated linoleic Acid – the kind of essential fat will help the fats to be used for energy and not to be stored. Bright yellow colour of turmeric not just makes the dal palatable but also removes toxins and kills germs inside the digestive tract.  Mash the rice, add dal , add extra dash of ghee and your little toothless baby will love it.

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Tomato Masala Rice-1

Tomato Masala Rice

Rice is one of the most versatile food. Available in almost everywhere on the earth. It is not just  very light for digestion but very good source of vitamin B1 – Thiamine too.  We have so many misconception prevailing about rice. Be it for Diabetes or for weight gain. Culprit is us for over processing the rice and/or consume it at wrong times.  Rice while extra polished to make it whiter and shinier will definitely lost its nutrients and fiber, plus while cooking we wash it 4-5 times and discard the water in which they are cooked leaving the rice with almost no nutrient. The best way to have it is – have the single polished or hand polished rice and along with vegetables, this will not only give satiety but also nutrition.  You can use your left over rice to make very delicious medium spicy dish and that too very quick. Continue reading

flax seeds

Flax seeds – the protective food

One of the oldest crop on this world – flax has not just got one of the best nutritional profile , but also many uses other than culinary, like the fabric Linen is made from the flax flowers and fibres, fishing rods, tennis rackets, chairs, bicycle parts are made from flax.  Even the waste product of this crop is used in insulation boards. But the most important product of this crop is the seeds, coming in the brown and the golden variety this seeds can give competition to all exotic nuts and oils for the heart friendly omega 3 content. Lets see how it can nurture us.

Nutritional Profile (100 g):

Energy:  534 k cal
Carbs: 28.88 g
Protein: 18.29 g
Fat: 42.16 g
Thiamin – Vitamin B1 : 1.66 mg
Iron: 5.73 mg

Medicinal and curative properties:

The most important nutritive constituent of the flax seed is omega 3 fatty acids.  It  is very important for heart to keep healthy. Plus it has capability to fight against various kind of diseases like cancer, cardio vascular disease, inflammatory disease, psychiatric disorders etc.  since the omega 3 is not be able to synthesized by humans, it must be obtained from food.  And flax seeds are much cheaper choice compared to exotic nuts and oils like walnuts and olive oil that are too expensive for common usage.

Apart  from omega 3, flax seeds are rich in lignan – an estrogen like substance which binds to estrogen and protect body from its over load effects, and the lignans are powerful anti oxidants who takes care of free radicals, resulting in  meaning healthy body and younger looking skin.

Dietary fibres are another great advantage we can get from flax seeds.  fibres are important for good digestion and assimilation of food so that it Can be used at laxative too. It is useful in diabetes care, as it has properties to lessen the severity of diabetes by stabilizing blood sugar.

How to choose best?

Flax seeds comes in majorly two varieties. Brown flax seeds and golden flax seeds.  Both contains same nutritional profile.

You can chose the whole seeds or grounded seeds. The whole seeds have great shelf life and can be stored at room temperature for several months up to two year.

While grounded flax seeds has low shelf life but they are easy to digest compared to whole seeds.

Refrigeration and packing in seal container improves the shelf life.

How to consume?

You can soak the seeds for 3-4 hours in lightly salted water and then roast to make a mouth freshener. Consume this after a meal to improve digestibility.

You can sprinkle it on the hot or cold breakfast cereal.

You can add the seeds to home made baked goods like breads, muffins, cookies to increase their nutritional value.

You can use flax seeds oil in salad dressing and cooking too.

When to avoid?

Since the flax seed contains great amount of dietary fibres, if consumed without enough water, it can cause constipation and in severe condition it can block intestine too.

Plus it can affect certain oral medication if  flax seeds are consumed in large amounts.

Flax seeds contains some neurotoxic chemicals, so one should avoid consuming it in large quantities.

The flax seeds used as a symbolic image of northern Ireland , are very nutritious and should be consumed regularly.

Mint coriander chutney

Coriander and Mint chutney

want to add zest to your dish without adding much calories, then try this chutney, 1 tsp of it will add only 10 calories but will make the meal tangy with added anti oxidants, anti inflammatory enzymes, and many other nutrients. dilute it a little, add it to tomato onion mixed kurmura and have healthy bhel ready in minutes. this chutney can be stored in fridge for 2-3 day without discoloring. To preserve longer store in air tight container in deep freeze.

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fenugreek

Fenugreek

What we know as METHI in local language, fenugreek is more than 4000 B C older and native to Indian subcontinent and Pakistan. Largest producer in the world is of course India, but you can find fenugreek in many parts of the world like Egypt, france, spain, turkey, morocco and china. It is interesting to know that fenugreek can work on lowering blood sugars, improve glucose tolerance, reduce joint pains, reduce cholesterol and improve digestibility. Lets see this wonder vegetable in detail.

Nutritional Profile (100 g):

Fenugreek leaves (per 100g of edible portion)
carbohydrates: 6.0 g
protein: 4.4 g
Fat: 0.9 g
Minerals: 1.5 g
calcium: 395 mg
Phosphorus: 51 mg
Iron: 1.93 mg
total Energy: 49 kcal

Medicinal and curative properties:

Fenugreek is very well known galactagouge –  a substance that increase milk supply in lactating women.

In one study it is found that fenugreek is efficient in lowering cholesterol and enhances glucose tolerance. Its antidiabetic effects are well accepted.

Traditional Chinese medicine science uses fenugreek as effective pain reliever and a medicine that disperse cold .

In india traditionally fenugreek seeds are soaked overnight and taken on empty stomach to ease joint pain.

When taken regularly along with Ajwain (carom seeds) Fenugreek works towards increasing digestive power.

How to choose best?

There are basically two types of leafy fenugreek, one is with big leaves and less salty, and one is with small leaves ,saltier than the other , this small one is known as “samudra Methi” since it is grown near the sandy tracks along sea side.

How to consume?

As said earlier we can use fenugreek both as leafy vegetable and dried seeds. The seeds can be roasted and used in wide variety of dishes like sambhar, dals, pickles, vegetable dishes etc.

The leaves can be chopped and used to make salads,  vegetable dishes etc.

Chose the darkest coloured non wrinkled bunch with biggest of leaves. Remove the stems and store in refrigerator  covered in paper or plastic bag.

When to avoid?

Although there are no side effects registered for taking fenugreek, but in certain special cases the leafy veg should be avoided, for example patients undergoing blood thinning medication like warfarine should avoid excess of fenugreek leaves as it contains ample amount of vitamin K.

Lets conclude with one more interesting fact – Kasuri methi, which gives the appetizing aroma to Punjabi food comes from Qusar , Pakistan and they are grown in dry beds of river Sutlej in india and Pakistan. Lets have our own methi.

garlic

Garlic – The curative food

Native to Asia, garlic is known for its medicinal and curative properties for over 6000 years. According to Hindu mythology when Devas and Asuras fought for nectar during churning of the ocean of milk (Samudramathan) in the other world, two Asuras were able to get access to nectar and had some quantity in their mouths in stealthy ways. Knowing the Asuras’ foul play the God cuffed the heads of those Asuras before they could swallow it and as a result nectar fell down on the earth from their mouths in drops which later grew as garlic; that is why the vegetable has such wonderful medicinal properties.  The story may or may not be true , but the it is very much true for the Garlic to have great medicinal properties. Lets see what makes garlic this special.

Nutritional value (100 g):

Energy: 149 kcal
Carbs: 33.06 g
Protein: 6.4 g
Fat: 0.5 g
Vitamin B6 : 1.235 mg (95 % of Daily Requirement)
Vitamin C: 31.2 mg (38 % )
Calcium: 181 mg (18 %)
Iron: 1.7 mg (13 %)

Medicinal and curative properties:

Garlic has been found to have anti bacterial, anti fungal and anti viral properties. In the study it has been seen that countries where garlic is used in higher amount because of tradition, prevalence of heart disease is very low. Plus it helps in curing some types of cancers like colon cancer & stomach cancer too.

Garlic also helps regulate blood sugar levels, regular and prolong use of garlic reduces homocysteine levels in blood and shown to prevent complications of diabetes mellitus – type 2 diabetes.

As we know that B vitamins are very crucial in day to day activities , Garlic enhances the absorption of thiamine – vitamin B1. Meaning it helps in digestion too.

You will be surprise to know that garlic contains very high amount of vitamin C, so acts as anti oxidant and prevent aging,

How to choose best garlic?

It should be white and firm. The stronger the bulb, the fresh the garlic is. If the bulb or cloves feel soft, the garlic is aged and it is having less properties compared to fresh garlic.

Store in open container in dry place, and do not refrigerate unpeeled garlic.

How to consume?

When garlic is crushed, it yields compound Alicin, a sulphur containing agent, responsible for taste and smell of garlic. Alicin and many other compounds gets eliminated while garlic is cooked. So to it is best to use garlic as raw , and further let is sit for sometime after crushing to increase alicin content. Garlic also have other compounds like alliin, ajoene, polysulfides, enzymes, B vitamins, proteins, minerals, flavanoids, that has anti oxidant, anti microbial, and anti tumor promoting properties.

Just like the apple, consumption of this stinking rose will also keep doctor away!!

carrots and peas sandwich

Carrots & Peas Grilled Sandwich

While thinking of sandwich what combination comes to your mind other than potatoes?? This one is very unique yet tasty and healthy combination. Add a dash of mayonnaise , some tomato catchup, boiled peas and carrots , grill between brown bread and the yummy sandwich is ready to eat!

Preparation time: 10 mins
Cooking time: 5 mins
Serves: 4

Ingredients:

Fresh green peas: 1 cup parboiled
Carrots : parboiled 1 cup finely diced
Mayonnaise: 1 tbsp
Mixed herbs: ½ tsp
Tomato ketchup: 1 tbsp
Brown bread: 8 pcs
Butter/ghee: optional

Process:

  • Parboil fresh or frozen green peas and carrots, sieve them and let them dry.
  • Now in a bowl take the green peas, carrots, mayonnaise, mixed herbs, tomato ketchup and mix well.
  • Add a pinch of salt if required and divide the mixture in four parts.
  • Now take two slice of brown bread and spread a part of stuffing in between.
  • Apply Ghee/butter and put in grill toaster.
  •  Repeat the process to make 3 other sandwiches.
  • Serve hot with coriander chutney or tomato ketch up.

Nutritional Value:

Energy: 184 kcal
Carbs: 26 g
Protein: 5.1 g
Fat: 6.2 g