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High calcium rich recipes for strong bones

We all know that as the age advances most people suffer from osteoporosis. In today’s time, it’s even more visible in youngsters.

Dr Anand Kulkari has explained very well in his blog about Osteoporosis, its symptoms and causes.  For you to refer— https://goqii.com/blog/osteoporosis/

The first line of treatment to prevent or cure osteoporosis is having good nutrition in which CALCIUM forms the major part of the diet.

The moment we think of calcium, our think of milk and milk products and leafy veggies. But, trust me sometimes it’s so monotonous and boring to have a glass of milk and have those boiled or cooked green veggies.

So here I am with some yummy interesting Calcium rich recipes which will not only enhance your calcium intake for the day but will also add variation in meals.

PANEER Ki KHEER

paneer ki kheer

Paneer Ki Kheer is a sweet recipe straight from the heart of Bengal. It is one of the quickest desserts you can make with a unique ingredient-fresh Paneer. This recipe is high in calcium and low in calories making it a good dessert option for people with osteoporosis. Besides, it is rich in protein and riboflavin.

Ingredients

Cow’s milk chenna crumbled 50gm

Skimmed Milk 300ml

Rice powder 1 Tsp

Saffron (Kesar) a few strands

Almonds, blanched and slivered 4

Pistachios, blanched and slivered 4

Green cardamom powder 1/4 teaspoon

Sugar free – to taste/stevia/jaggery

Preparation

Boil milk in a deep pan and simmer till it reduces and thickens slightly. Add rice powder mixed with a little water and stir. Cook till the mixture thickens a little more.

Add saffron and continue to cook. Add almonds, pistachios and green cardamom powder and mix well. Add sugar-free/stevia/jaggery and stir till it dissolves. Add chenna and mix.

Take it off the heat and set aside to cool. Serve. If you wish you can have it hot too.

 Pumpkin Surprise

red pumkin

A low-calorie pudding made of pumpkin. This recipe is rich in potassium, calcium, and magnesium and beta-carotene. A perfect dessert for people who watch their weight and have little time for cooking. In addition, this recipe can prove to be useful for people with high calcium and magnesium requirement.

Ingredients:

Red pumpkin 400 grams

Corn flour 1tsp

Milk 200ml

Cinnamon powder 1/2 tablespoon

Desiccated coconut 1 Tsp

Pomegranate pearls 1 Tsp

Stevia extract to taste

Almonds 10gm

Preparation

Place pumpkin pieces in a large pan. Add Stevia extract and one cup of water. Cover and cook on medium heat for about twenty-five to thirty minutes. Mix cornflour with milk till smooth. Once the pumpkin is cooked add cornflour-milk mixture and mix.

Cook till the mixture thickens. Sprinkle cinnamon powder. Add desiccated coconut and mix.

Transfer the mixture to a serving dish. Sprinkle crushed almonds and pomegranate pearls and serve.

Cardamom Shake

A beverage made up of milk, flavoured with poppy seeds and cardamom. A High calcium recipe good for people with osteoporosis. Also a good Breakfast/Evening time menu option for all

Ingredients:

Toned Milk 300ml

Water 100ml

White Poppy seeds 10gm

Cardamom seeds ground1/2tsp

Stevia, extract to taste

Preparation

Place the poppy seeds in a frying pan over a moderately low heat and dry-roast, turning often, for about 5 minutes.  Combine the poppy seeds, cashews or almonds, and water in a blender process for 2-3 minutes. Add 100 ml of milk and process on low speed for 15 seconds. Pour the mixture through a strainer over a pan.

Press out as much as liquid as possible, and then add the remaining milk and cardamom seeds. Stirring constantly bring to boil over moderately high heat. Reduce the heat to low and simmer for 2 minutes. Now mix stevia extract. Pour the milk back to forth from one pan to another until it is frothy.

Serve immediately in warmed cups.

NADRU YAKHNI

Nadru-ki-Yakhni

Nadru Yakhni is a Kashmiri dish made of lotus root and yoghurt. Called Nadur in Kashmiri, Bhein in Punjabi, and Kamal kakri in Hindi is rich in calcium and magnesium main course recipe

Ingredients: –

Lotus stems 500 gm

Yoghurt 200gm

Onions sliced 200gm

Cooking oil 10 ml

Cloves 6-7

Cinnamon sticks 2 inch

Cardamom black 2-3

Cumin seeds 1/2 tsp

Kashmiri Chilli powder 1 Tsp

Dry ginger powder 1tsp

Mint powder 1/2tsp

Fennel powder 1tsp

Salt to taste

Preparation: –

Cut the edges of lotus stems and peel them. Cut them into diagonal slices. Soak in water. Boil the slices in salted water till soft. Fry onions in oil till brown and grind with a little water. They impart the brown colour to the gravy. Mix yoghurt properly in a half a cup of water, whisk and then strain. Boil the strained yogurt stirring continuously till it changes its colour to yellow. Keep it aside. Heat oil in a pan, add onion paste, cinnamon & cloves, when they crackle, mix Kashmiri Mirch (chilli), fennel and dry ginger powder, add a little water and sauté. Add lotus stems & yogurt to the mixture, bring it to a boil and simmer for 10 minutes, add cumin seeds, salt and cardamom. Finally, add mint powder and mix properly.

Serve hot with Brown rice/roti.

Green Chapati with Sesame Seeds

A calcium and fibre rich dish for patients of osteoporosis. Very easy to prepare with easily available food Ingredients.This recipe is a good variation of regular chapattis.

Ingredients:

Cauliflower green finely chopped 200gm

Sesame Seeds 50gm

Bengal Gram Flour 50gm

Whole wheat flour 200gm

Onion finely chopped 100gm

Cumin seeds 5gm

Coriander leaves finely chopped 1tsp

Cooking Oil 5 ml

Red Chili Powder 1/2 Tsp

Asafoetida 1 pinch

Salt to taste
Preparation: –

Dry roast Sesame Seeds. Mix Bengal gram, whole wheat flour, sesame seeds, red chilli powder, turmeric powder, asafoetida, cumin seeds, coriander leaves and onion in a mixing bowl. Make dough using some warm water and prepare chapattis.

Serve hot with Yoghurt or Lassi.

Whole Bengal gram and cauliflower green Tikki

tikki

A mouthwatering snack to meet the increased calcium demands of osteoporosis patients. Easy to prepare from readily available ingredients and a low-calorie alternative to fried snacks

Ingredients:-

Bengal gram(whole): – 200g

Cauliflower: – 100g

Onions, chopped finely 200g

Breadcrumbs: -100g

Cumin seeds: -1\2 tsp

Green Chilies, chopped finely: – 3-4

Ginger 1tsp

Oil 5ml.

Salt to taste

Preparation:

Soak Bengal gram for 3-4 hrs and then grind to a coarse paste by adding enough water.  Grate onion, cauliflower, & green chillies and mix well to the gram paste. Add salt, cumin seeds, bread crumbs, ginger. Divide this mixture into equal portions. Flatten each portion with your palm and shallow fry this tiki in hot oil.  Once the Tikki turn brown in colour, remove and serve hot with chutney or sauce.

So, get your bones strengthened with these yummy calcium-rich recipes!! Stay tuned for more such recipes. I will be back with some more interesting healthy recipes to boost your bone health.

 

 

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Curious case of my ‘Bullet Proof Coffee’

bulletproof-coffee

I have been having ‘Bullet Proof Coffee’ and guess what? every time I post a picture of my cuppa coffee on social media, it has raised immense curiosity and next I know, I am flooded with messages asking me what is this ‘Bullet Proof Coffee’?

It all started with me undertaking ‘Intermittent fasting’ (IF). This is an age old concept and has been a secret to health. However, for many decades this concept was forgotten. But, now many nutrition and lifestyle experts are once again bringing back this concept of fasting and recommending it to people as it comes with huge benefits if done in the right manner. The benefits are weight loss through fat burning, increased energy through the day, improve over health, simplify lifestyle among many others.

What is Intermittent Fasting? It is a concept where you fast for almost 12-14 hours. One can choose to fast how they want. IF is not about which foods you eat but more about when you eat. It’s all about following an ‘eating pattern’. In definition, IF is a term for an eating pattern that cycles between periods of fasting and eating.

I chose to fast between dinner and lunch the next day a period of approximately 12-14 hours and this is part of my everyday routine. I have my dinner between 7.30 pm and 8 pm and only have water in between. Next morning around 8.30 am, I have a ‘Bullet Proof Coffee’ which is quite heavy and keeps me full and not crave for food till lunch at around 1 pm. After my lunch, I eat enough for a period of 8 hours and end with dinner at 8 pm.

Coming to your curiosity on what is ‘Bullet Proof Coffee’ and how I make it?  

BPC was invented in the US by David Asprey, an entrepreneur, businessman and author from Albuquerque. Bullet Proof Coffee is nothing but Coffee with butter and oil.

My Bullet Proof Coffee is however Indianised and is very easy to prepare.

Ingredients:

  • 2 ½ tablespoon Blue Tokai organic Coffee or any other single origin organic coffee  
  • 1  tablespoon 100% Pure MCT Oil ( This is available on Amazon.in)
  • 1-2 tablespoons Parsi Dairy Farm’s White Butter (unsalted) or use Ghee

Method:

1. Brew 1 cup of coffee using filtered water, just off the boil, using 2 1/2 heaping tablespoons freshly ground Blue Tokai Coffee beans

  1. Add in 1 tablespoons of MCT Oil to the hot coffee (It’s STRONG – start with 1 tsp. and work up over several days).
  2. Add 1-2 tablespoons white butter
  3. Mix it all in a blender for 20-30 seconds until it is nice and frothy like a latte

Benefits of Bullet Proof Coffee:

  • It is rich in taste
  • Bulletproof coffee can help prevent diabetes and also protect the liver, lower the risk of stroke, and help the brain fight depression.
  • It reduces cravings
  • It is a high-performance drink that has a large impact on your energy levels and cognitive functions. Reduces anxiety and improves mood.
  • This coffee keeps you energized for a long time.  

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5 foods that fight high CHOLESTEROL

mixed-nuts-olgakr-main

Image Credit: prevention.com

It’s easy to eat your way to an alarmingly high cholesterol level. The reverse is true too – changing what you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet. But, some foods particularly are good at helping bring down cholesterol.

How? Some cholesterol-lowering foods deliver a good dose of soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.Others provide polyunsaturated fats, which directly lower LDL. And, those with plant sterols and stanols keep the body from absorbing cholesterol. Here are a 5 of those foods:

  1. OATS: An easy way to start lowering cholesterol is to choose oatmeal or a cold oat-based cereal like cheerios for breakfast. It gives you 1 to 2 grammes of soluble fibre. Add a banana or some strawberries for another half -gramme.
  2. BEANS: Beans are especially rich in soluble fibre and take a while to digest, meaning you feel full for longer hours after a meal. That’s one reason beans are useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond, there are also many ways to prepare them. Beans a very versatile food.
  3. NUTS: A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts are good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

If you are allergic to any kind of nuts like peanuts, Walnuts or cashew nuts; you can go for pistachios or just almonds or if nothing works then you can just quit this food group and try to include the other four foods.

  1. Foods fortified with sterols and stanols: Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies and adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They are also available as supplements.Getting 2 grammes of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
  2. FATTY FISH: Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL -boosting saturated fats, and by delivering LDL -lowering Omega- 3 fats. Omega -3 s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

BUT STAY AWAY FROM…

As you consider eating more of the foods that can help lower down cholesterol, keep in mind that avoiding certain foods can improve your results. To keep cholesterol levels where you want them to be, limit intake of:

SATURATED FATS: The saturated fats found in red meat, milk and other Dairy Foods, and coconut and palm oil directly boost LDL. So one way to lower your LDL is to cut back on saturated fat. Try substituting extra- lean ground beef for regular; Low-fat or skim milk for whole milk; olive oil or a vegetable oil margarine for butter; baked fish or chicken for fried.

TRANS FAT: Trans fats are a by-product of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do.They also lower protective HDL and increase the tendency for blood clots to form inside blood vessels. Although Trans fats were once ubiquitous in prepared foods, many companies now use trans- free alternatives. Summer restaurants and fast-food chains have yet to make the switch.

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Low fat, low carb, or Mediterranean: which diet is right for you?

digestive-enzymes-consideration-for-your-health

Losing weight sometimes takes experimentation. If you give a diet your best shot and it does not work long term, may be it was not the right one for you, your metabolism, or your situation.Genes, families, your environment – even your friends – influence how, why, what and how much you eat, so don’t get too discouraged or beat yourself up because a diet that “worked for everybody” didn’t pay off for you. Try another, keeping in mind that almost any diet will help you shed pounds – at least for a short time.

Here is a look at three common diet approaches.

  1. Low fat: does not taste Great… and is less filling

Once the main strategy for losing weight, low fat diets were shoved aside by low-carb frenzy. But, healthy fats can actually promote weight loss, and some fats are good for the heart; eliminating them from the diet can cause problems.

Since fat contains nine calories per gram while carbohydrates contain four, you can theoretically eat more without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Still such a diet tends to be less filling and flavourful than other diets, which lessens its long-term appeal. And, if the carbs you eat in place of fat are highly processed and rapidly digested, you may be sabotaging your weight loss plan.

  1. Low carbohydrate: Quick weight loss but long-term safety questions

Eating carbohydrates – especially highly processed ones like white bread and white rice quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in an extra calories and gain weight. Limiting carbs in favour of protein and fat is suppose to prevent the insulin surge and make you feel full longer.

To make up for the lack of carbohydrates in the diet, the body mobilises its own carbohydrates stores from liver and muscle tissue. In the process the body also mobilises water, meaning that the pounds shed are water weight. The result is rapid weight loss but, after a few months, weight loss tends to slow and reverse, just as happens with other diets.

The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and proteins, which can be hard on heart, kidneys and bones. The lack of carb rich fruits and vegetables is also worrisome, because eating these foods tends to lower the risk of stroke, dementia and certain cancers. Most experts believe that the south beach and the less restrictive low-carbohydrate diet offer a more reasonable approach.

  1. Mediterranean style: Healthy fats and carbs with a big side of fruits and vegetables

Good fats are the monounsaturated fats found in olive oil and other oils like Coconut oil etc,and the polyunsaturated fats found in fish, Canola oil, walnuts and other foods.(Saturated fats and trans fats are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in the Mediterranean-style diet comes from unrefined, fiber-rich sources like whole wheat and beans. These diets are also rich in fruits and vegetables, nuts,seeds and fish with only modest amount of meat and cheese.

People living in the Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lot of physical activity, regular meal patterns, wine, and a good social support. It is hard to know what relative role these different factors play – but there is growing evidence that, in and of itself the diet can reduce cardiovascular risk and the development of Diabetes.

MAKE YOUR OWN

A good diet should provide plenty of choices, relatively few restrictions, and no longer grocery lists of sometimes expensive special foods. It should be good for your heart, bones, brain and colon as it is for your waistline. And, it should be something you sustain for years. Such a diet will not give you a quick fix. But, they can offer you something better- a lifetime of savoury, healthy choices that will be good for all of you, not just a part of you.

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