healthy food Archives

January 14, 2021 By Neha Goyal 1 Comment

Healthy Substitutes for Butter

Have you ever wondered where butter comes from or how it is made? In short, it is a dairy product made from milk, also known as milk fat. It is composed of about 80 percent fat, which is the part that has been separated from the carbohydrates and protein of the milk.

Butter is a popular spread and baking ingredient. It is widely used as a spread for bread, crackers, and other food items. It also functions as a leavening agent in baked goods. Due to its high concentration of fat, butter has a rich flavor and creamy texture. It works especially well for high-heat cooking like sautéing and pan-frying to help prevent sticking while adding flavor.

Despite its various uses, there are a few reasons why you might want to substitute butter.

Why You May Need to Substitute Butter

Milk Allergy: While butter is very low in protein, it still contains a small amount of the milk protein casein, which can be allergenic.
Lactose Intolerance: People with lactose intolerance tend to tolerate the small amounts of lactose in butter without adverse reaction. However, some are more sensitive to lactose than others and may have to avoid butter for this reason.
Health Reasons: Some individuals avoid butter because it’s high in saturated fat. High intake of saturated fat has been linked to an increased risk of heart disease.
Veganism: Some people have made a dietary choice to avoid all animal products including dairy, so they avoid butter.

For whatever reason you may choose to avoid butter, here are a few alternatives that you might want to try.

Butter Substitutes for Pan Cooking

Ghee: Having a high smoke point, it is a great alternative commonly used. Some other benefits are an aromatic & nutty taste. It has no casein or lactose, so it is safe for people with milk allergy. Additionally, it has anti-inflammatory properties and contributes to a healthy digestive system.
Olive Oil: is better than any other refined oils. Being monounsaturated fat & high in antioxidants, it is good for the skin, heart health & for lowering cholesterol.
Coconut Oil: In south India, coconut oil is a part of many recipes. Its delicious to cook with & rich in healthy fats that actually boost fat burning in your body. It also provides quick, sustainable energy to your brain and helps you focus.

Substitutes for Baking Purposes

Butter functions as a leavening agent in baked goods and provides texture and flavor. It can be replaced by ghee, coconut oil & olive oil in baked goods. However, the ratio of these while substituting butter have to be kept in mind.

There are some more foods that work best as butter replacements in cakes, muffins, cookies, brownies, and quick breads. However replacing butter with foods is often a matter of trial and error.

Applesauce: significantly reduces the calorie and fat content of baked goods. Yet, it does add sweetness, so you may want to reduce the amount of sugar in recipes.
Avocados: These add nutrients and healthy fats to your recipes. Use dark ingredients like chocolate to cover up the green tint that may result from using avocados.
Mashed Bananas: Using mashed bananas provides extra nutrients and decreases the calorie and fat content. Add bananas to batters slowly, until the desired consistency is reached.
Hung Curd: If dairy is not an issue, using Greek yogurt/hung curd adds protein to your recipes and replaces sweetness with a tangy flavor. Full-fat curd is best for keeping baked goods creamy and tender.
Nut Butters: Nut butters infuse baked goods with a nutty taste and tend to make them more dense and heavy. Still, keep in mind that they’re high in fat and calories.
Pumpkin Purée: This is a nutrient-rich butter replacement. Use 3/4 the amount of pumpkin purée when substituting for butter.

Substitutes in Spread

Butter is widely used as a spread for bread, crackers, and other food items. The following foods have consistencies that are ideal for spreads, in addition to being tasty and nutritious.

Nut Butter: Peanut and almond butter can easily be spread onto toast or crackers. They are delicious as well!
Cheese or Hung Curd: Try cottage cheese, cream cheese, or hung curd if you can tolerate dairy. You can also add some herbs & finely chopped veggies to enhance flavor.
Avocado: Lightly spread a tablespoon or two of ripe avocado over toast & sprinkle some salt, pepper & dry herbs mix.
Hummus: also works great for spreading and dipping.

We hope this article helped you in your quest to substitute butter. Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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July 7, 2020 By Roopa Tandur Leave a Comment

6 Good Cholesterol Foods You Must Eat

When someone mentions cholesterol, all we think about is bad cholesterol and heart disease. But there are good cholesterol foods which are quite important for our body. Many functions such as synthesis of Vitamin D and hormones, formation of cell membranes and structure, take place in the presence of good cholesterol.

What is Good Cholesterol?

Good cholesterol includes High-Density Cholesterol (HDL) which helps remove bad cholesterol i.e. Low-Density Cholesterol (LDL). In the right amount, HDL helps remove LDL by sending it to the liver. Eating foods high in saturated increases LDL levels, thereby increasing one’s risk for heart diseases and stroke.

While exercising, keeping a check on your sleep, stress, alcohol intake and quitting smoking are all important for maintaining healthy cholesterol levels, there are certain foods which also help us maintain our cholesterol levels. So let’s take a look at good cholesterol foods!

Nuts and Seeds: are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats which help lower LDL cholesterol. They are a good source of Alpha Linoleic acid which helps reduce inflammation and improve total fat percentage. They prevent oxidation of LDL cholesterols with free radicals, reducing plaque formation. They are also a good source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. Please note that if you have allergies to nuts and seeds, avoid them.
Avocados are tasty and nutrient-rich. They have a high amount of Oleic acid which is a monounsaturated fat that helps reduce inflammation and risk of heart disease. Studies show that avocados help reduce LDL cholesterol by 10% and total cholesterol by 8%. Avocados being high in fiber and healthy fats help in feeling full for a longer time.
Fatty Fish: like salmon, mackerel, tuna and sardine have a good amount of Omega 3 fatty acids which are very beneficial for vital organs like the heart, brain and lungs. They also have vitamin D and A which help in good bone and eye health. These fishes are particularly good in reducing death rates due to myoca rdial infarction and arrhythmia. They also help lower plaque build-up in arteries, lower risk of CVD. But these fishes are known to have a lot of contaminants. Cleaning them thoroughly before consuming is very important.
Eggs: have a bad reputation due to their fat content. But not all fat in eggs are bad. Eggs have monounsaturated and polyunsaturated fats which are heart healthy along with saturated and trans fats which raises your bad cholesterol levels. 1 egg helps you easily include a days ¼ of fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings through the day. Egg is a complete food with macro and most of the micronutrients. Egg is also a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
Complex Carbs which include whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetable fiber contain longer chains of sugar which take a long time for digestion and conversion into glucose which the body can utilize for energy. Including 2 servings of whole grain cereals helps lower bad cholesterol as the fiber in these foods helps in its removal from the body and improves HDL cholesterol levels.
Lentils and Pulses: Including these in your diet is an easy and inexpensive way of getting macro and micronutrients. Lentils are a good source of polyphenols which help reduce inflammation and also prevent many life threatening diseases including some types of cancer. Proteins in lentils help prevent constriction of blood vessels and they also improve HDL levels and reduce LDL levels. Lentils are also a good source of folate which prevents accumulation of homocysteine which is a trigger factor for heart disease.

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods as well as what to eat in order to stay healthy. For more tips, check out Healthy Reads or tune in to experts on GOQii Play.

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July 2, 2020 By Urvi Gohil 1 Comment

Healthy Eating: Corn Tikkis

We can all agree that there is something almost nostalgic about breathing in the fresh aroma of corn during the monsoons! Whether boiled or roasted roasted on the cob, relishing the sweet taste of corn is quite the treat in this season. Now that you’re indoors, let’s relish this monsoon treat by putting a healthy twist on corn and prepare some tasty and nutritious Corn Tikkis that you can enjoy.

What You Will Need:

Boiled and Grinded Corn Kernels – 1 Cup
Finely Chopped Capsicum, Onion, Carrot, Coriander – 2 tbsp each
Boiled Corn Kernels – 2 tbsp
Boiled Potatoes – ½ cup
Ginger Paste – 1 tbsp
Green Chilli Paste – 1 tbsp
Red Chilli Powder, Coriander + Cumin Seeds Powder – 1 tsp each
Garam Masala – ½ tsp
Salt and Chaat Masala – As per taste
Wheat Rusk Powder – 2 tbsp
Oil For Roasting

Method:

Take a pan, heat 1 tsp of oil and add the ginger paste to it. Saute lightly and add grinded boiled corn and saute for 4-5 min on medium flame until the moisture flies away.
In a big bowl, add mashed potatoes, all chopped vegetables, corn and grinded corn too along with all spices with salt and chat masala.
Using your palms, mould the mixture into flat tikkis (cutlets).
Spread wheat rusk powder on a plate and roll the tikkis in it.
Heat a non-stick pan and brush some oil over it.
Place the tikkis on the pan and roast for 4-5 min on medium flame until golden brown and then flip them over and cook for 4-5 mins on the other side as well
Serve hot along with green chutney or chilly sauce.

Highlights of the Corn Tikkis:

Not a very quick recipe but will satisfy your taste buds just as similar to having a crispy pakoda.
The recipe will give us so many colourful vegetables which are all good for our system.
Corn is extremely good for your eyes with the phytochemicals & vitamins it provides
The insoluble fiber in this recipe aids digestion and promotes gut health.

Did you enjoy this Corn Tikkis recipe? Is there a specific recipe you want to see next? Leave your thoughts in the comments below!

For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

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June 17, 2020 By Neha Kapoor 3 Comments

Rise From Calorie Counting To Be Your Own Dietitian

Do you know the long kept “Secret of Diet”? Have you heard about it? In this article I would like to share it with you. It is a mantra to facilitate weight loss, regulate diabetes, hypertension and many such diseases taking good care of your immune system as well as vital organs. I am sure you must be familiar with these idioms i.e. “Food Pyramid” and “My plate”. If you are, I will be representing it from a different perspective. These are our main tools to plan a daily diet.

The Importance of Food Pyramid & My plate

The main idea behind the design of the food pyramid is to make our healthy eating experience much easier. When starting a new healthy diet, people need to know if they are consuming the right amount of the basic nutrients such as protein, fat, and carbohydrate, which is where the importance of the food pyramid and my plate comes in.

The food pyramid contains several sections of foods which are usually grouped according to their nutrient’s similarity. This actually helps you with a larger option to choose from. This way, you are not stuck to one particular food when there’s a whole world of options out there.

How To Use It?

Keeping this picture in front of you can help in making healthier choices with the number of servings you should ideally take in a day.
Now next step is to understand My Plate which makes things pretty clear.

My Plate

The beauty of My Plate is in using a plate icon to “measure” the relative portion sizes of what you’re eating.

My Plate is a food icon that serves as a powerful reminder to make healthy food choices and to build a healthy plate at mealtimes.
It is a visual cue that identifies the five basic food groups that are: Fruits-20%, Vegetables-30%, Protein group-20%, and grains 30% and a bowl of dairy products.

What to Put on Your Plate?

Eating the My Plate way means filling half your plate with vegetables and fruits, adding slightly more veggies than fruits (Due to sugar content).
Go for a colourful mix. You’ll get plenty of nutrients that way.
You should fill the other half of your plate with lean protein and grains, using slightly more grain than protein. For instance, lean cuts of chicken and other meat, fish, beans and peas, tofu, eggs, nuts and seeds (use sparingly).
Whole grains should make up at least half of your grains. That means choosing brown rice instead of white rice, whole wheat flour or multigrain or millets instead refined flours for instance. If weight loss is a goal make grains 20%.
The My Plate icon also shows a glass of milk/ buttermilk near your “plate.” It’s a reminder to include dairy (mostly fat-free or low-fat) in your diet. A2 or organic milk is essentially chemical-free and healthier as the cows are fed grass or organically cultivated fodder. Calcium-fortified soy milk also counts.

Dietary Guidelines of My Plate

Making food choices for a healthy lifestyle can be as simple as using these tips. Use the ideas in this list to balance your calories (energy coming from food), to choose foods to eat more often, and to cut back on foods to eat less often.

Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories (overeating). Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.
Avoid oversized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take a part of your meal home.
Foods to eat more often: Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health – including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
Make half your plate salad and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add salad to meals.
Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product-such as eating whole wheat bread instead of white bread or brown rice instead of white rice, whole wheat flour or millets instead refined ones.
Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. Natural sugars like jaggery, honey, pure maple syrup are better choices.
Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labelled “low sodium,” ”reduced sodium,” or “no salt added.”
Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Do give it a try and share your experience in the comments below. After getting familiar with this tool, we really don’t need any diet charts. Stick the pictures in your kitchen and plan any day meal without any hassle.

For more useful information such as this on health, wellness and nutrition, check out Healthy Reads or tune in to experts on GOQii Play.

Stay home, stay safe, eat healthy and #BeTheForce