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Healthy Recipe challenge

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The Festive Season is just around the corner. Festivals uplift our mood and make our lives better. Apart from rejoicing with family and friends, the most important thing of all is the amount of food you get to pig out on. And, there’s no doubt that during every Indian festival there’s a huge spread at the table and everyone gathers for a massive feast.

We’ve all starved during the festive season to make enough room for the sudden influx of gorgeous dishes and that’s totally acceptable.

We start the season with ‘Ganesh Chaturthi’, a ten day Hindu Festival celebrating beloved Elephant- headed god’s birthday. His pot-belly is a clear sign of what an avid eater he is and we follow his stubby footsteps on this day and fill ourselves to the brim with delicious foods. A variety of foods is prepared which include lots of sweets and high dense foods.

When I decided to write a blog I came up with the idea of throwing healthy recipes challenge to my Players. The idea was – ‘We can eat healthy foods without being guilty’.   Some of the players took this challenge and have come up with healthy options of food which can be eaten during fasting and non-fasting days during the festive season.

Here is what the players have come up with

1) Player Parigna

-Idea: Recipe for Fasting foods.

Recipe: Fruits and nuts with hung sweet curd

-Ingredients: Curd, Honey, fruits and nuts

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-Method of Preparation: 

Mix 1 tablespoon honey in a bowl of curd. Tie this mixture in a soft muslin cloth and hang it for 2 hours. Cut seasonal fruits into small pieces. Chop some nuts of your choice. In a big bowl, mix hung cured, pieces of fruits and nuts.

2) Player- Vaibhav Sahu

Idea: Traditional sweet dish

Recipe: Dry Fruit Fudge

Ingredients: 100gm of Cashew nuts, almonds, 50gms Fox Nut (Makhana), dry coconut cut in thin long stripes, 50gm watermelon seeds, 100 gms Jaggery with a little water.

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Method of Preparation:

Heat clarified butter in a pan and fry the Cashewnut, Makhana (Fox Nut), Almond. Dry roast the watermelon seeds separately and keep them aside, dry roast watermelon seed keep aside. Take 100gms Jaggery mix with a little water, heat it in a pan and make a thick syrup. Remove the jaggery syrup and let it cool. Then put all the ingredients in a bowl and mix well. Grease a mould with clarified butter (Ghee) set the mixture in a dish and allow it to cool. Your dish is ready to eat.

3) Poonam Kanakagiri

Idea: Healthy Salads

Recipe: Carrot Salad

Ingredients: Carrots grated 2cups, ¼ cup soaked split Green Gram (Moong dal), 2 tablespoons grated coconut, 2tsp lemon juice, salt, some fresh ginger chopped, some chopped cilantro, 1/4 tsp oil

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The method of Preparation: Take 1/4th tsp of oil and prepare a seasoning of mustard seeds, split Chick Pea (Channa dal), Split Black Gram (Urad dal) green chillies, Ginger and curry leaves, add the seasoning and the rest of ingredients to carrots and mix. And serve.

4) Khushboo Sinha–

Idea: Healthy meal option

Recipe: Sattu (Toasted gram flour) Pancake with Dal Cutlet

Ingredients: For Sattu Pancake: Sattu (Toasted gram flour), Chopped onion, green chillies, coriander, 1tsp mustard oil   

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The method of preparation: Add chopped onion, green chillies, coriander, 1 spoon of mustard oil and some water to the Sattu and bind it. Stuff this Sattu mixture in whole wheat flour and make pancakes.

Ingredients: For Dal:Toor Dal (Pigeon peas or arhar dal) – ½ cup, Water –1 cup

For Cutlet:Whole wheat flour (Chapati atta) – ½ cup,  optional, Turmeric powder – ¼ teaspoon, Red chili powder – ½ teaspoon , Asafoetida – a pinch, Salt – to taste, Water- 3/4th Cup.

Mix the dal with water in a pressure cooker and cook till 6-7 whistles. Then turn off the stove. Let the pressure go down by itself. While the dal is pressure cooking, make the dough for Cutlet. Take all dry ingredients (Wheat flour, salt, turmeric powder, red chili powder, asafoetida) in another bowl. Mix well.  Make Small Cutlets. Work with one flattened disc at a time. Roll it into about 12-inch diameter circle. Make sure that it is not too thick or too thin. Transfer it to a plate, cover it with clean kitchen towel. Roll the same with second dough ball.

Now add two-three Cutlet at a time into boiling dal and stir it so they do not stick to each other. If you add all cutlet at once they will stick and make a big lump. So make sure to add few at a time and after adding stir it once. Then add few more and stir. Let it simmer for 10-12 minutes and don’t forget to stir in between. If needed add some more water. Taste one Cutlet piece to check if it is cooked. Once cooked turn the stove off.  Lastly, add chopped coriander leaves and serve.

5) Mani Singhal

Idea: Fasting Recipe which serves as traditional food offered to God.

Recipe: Coriander (Dhaniya) Porridge

Ingredients:

1 Cup –Coriander Seeds (Dhaniya)

3/4 Cup – Brown Jaggery Sugar (Boora)

2 tbsp – Ghee (Clarified Butter)

7-8 – Chopped Almonds

2 tsp – Raisins

15-16 – Halved Cashew nuts

Method- Heat 1 tsp clarified butter (ghee) in a pan or wok and sauté cashew, almonds until golden brown, add raisins sauté for 30 seconds remove from wok and keep aside. In the same pan heat remaining clarified butter (ghee) add powdered coriander seeds and sauté for 4-5 minutes with continuous stirring or until raw smell goes and it becomes brown and engulfing the kitchen with its aroma. Transfer to a plate or bowl and allow to cool completely. Add powdered brown Jaggery sugar (boora), nuts and mix well to combine sugar and coriander powders together, using your hand is very good option to mix well.

6) Kavya

Idea: Healthy puffed paddy sweet balls (LADDOO) recipe

Ingredients: Puffed Paddy – 3 cups Jaggery – 2 cups Black Sesame Seeds – 1/4 cup Cashews or Groundnut or Almonds – 1/4 cup(dry roast and crushed) Cardamom powder – 1tsp Clarified Butter (Ghee) – 1/4 cup

The method of Preparation: Dry roast cashew/groundnut/almonds. Once cool crush to pieces • Dry roast the Black Sesame Seeds till they splutter • coarsely powder the Puffed Paddy.

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Method • Mix the Puffed Paddy powder, crushed peanuts cashew nuts, roasted sesame seeds, cardamom powder and clarified butter (ghee). • Place a heavy bottom pan/kadhai with 1/4cup water. Add jaggery to it. Bring it to boil in medium flame. When the jaggery melts completely – keep stirring and splash few drops of the jaggery syrup to a bowl of water. If the jaggery syrup does not dissolve and it crystallizes then it’s ready. It should be of sticky consistency. Turn off the flame. • Add this Jaggery syrup to the Puffed Paddy balls (Laddoo) mixture from step 1 and mix well. • Grease your palm with little clarified butter (ghee) and make round balls (Laddoos) of the desired size. • Healthy Puffed Paddy Laddoo is ready to serve. •

Pls Note: Puffed Paddy contains the husk and is rich in fiber content. • Using Jaggery instead of Sugar makes it healthier and Jaggery also contains iron. • Adding dry fruits of your choice is optional making it healthier and tastier. We can store this for few days and eat in between main meals.

These are wonderful recipes shared by the players who believe that festivals can also be healthy. Eating healthy is beneficial in the long run. The healthy recipe challenge was a way to motivate the players to be involved and try something new and innovative. And, am I glad to say that they have done a wonderful job.

Hope, everyone reading this blog will enjoy these recipes during this festive season.

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9 foods to boost brain functioning during exams

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Just as the months of February and March draw near, parents and students both start getting jitters with the onset of examinations. Students spend all their energy and attention towards their studies. Exams are on and it is not just children who are under stress but parents alike.

At times like this, what you eat can make a huge difference in how children and parents deal with the stress. A good diet can significantly reduce stress levels, irritability and promote calmness. Thus, it becomes, even more, important for parents to give them a healthy and wholesome diet which in turn will boost their energy as well as their mental capacity.

Here is a list of foods proven to help in relieving exam stress and giving the much needed increased attention span:

  1. Green vegetables:

Boring and usual as it may sound, all green vegetables have a lot of iron, which helps in increasing memory with the help of increased neurotransmitter flow. Also, high levels of antioxidants keep your child’s brain sharper.

  1. Blue-black-red fruits:

Blackberries, black grapes, blueberries, plums, pomegranate and other fruits black-blue-red in color have high concentrations of antioxidants, vitamins and plant compounds called as phytochemicals which control and inhibit the action of various free radicals which can damage the brain.

  1. Dry fruits and seeds:

Walnuts, almonds, cashew nuts, flax seeds, pumpkin seeds, peanut butter, and hazelnuts are all super rich in vitamin-E. All these keep brain and eyes healthy and stress-free! So include loads of these in their daily diet in raw form, honey coated nuts, in shakes, and salads.

  1. Green Beans and pulses:

Green beans, broad beans, black beans, whole green lentils in sprouted form, soups or stews help in providing regular glucose supply to the brain. As brain can’t store energy for later use like some other organs, it needs continuous supply from glucose. All green beans, lentils help in providing the same.

  1. Strawberries!

Wow!so this is one berry that all kids love. So why not include this in their diet in the form of fruit salads, shakes, and smoothies! These contain compounds called as polyphenolics which reduce oxidative stress on body and brain, repair cell damage and refreshes at the same time!

  1. Soya

Active compounds like peptides in soybean considerably improve stress hormone unbalance, brain circulation and energy metabolism. A study has found high levels of estrogen in soy, which helps in mental alertness. So do add up good amounts of tofu, and soya products in your kid’s diets.

  1. Dark Chocolate:

Believe it or not, this is 100% true. Eating dark chocolate which is over 70% cocoa fights the stress hormone cortisol and has an overall relaxing effect on the body. Plus chocolate releases endorphins which act as a natural stress fighter. So, kids, this is good news, but remember not to go overboard with this one!

  1. Whole grains:

Choose whole grains such as oats, barley, brown rice, whole wheat and Quinoa, sprouted grains and wheat germ to ensure adequate intake of vitamin B and zinc.  B Vitamins and zinc are needed for the proper functioning of the central nervous system. It improves concentration, memory, balance and relieves irritability.

  1. Probiotics:

Yogurt, fermented foods like rice cakes, rice pancakes, and other probiotic foods and drinks are easy to digest, low in fat and high in beneficial gut bacteria, which help in enhancing brain receptors. Also fermented foods are rich in vitamin B-12, excellent for boosting immunity.

Some more pointers:

  • Outside eating is a strict NO-NO- stress levels are high and immune system is weak, so avoiding outside food is the safest bet to avoid infections.
  • Don’t go overboard on caffeine. Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or tea, but don’t go overboard. Experts recommend getting no more than 400mg of caffeine per day for adults. Kids and teens should limit themselves to about 100mg per day (one cup of coffee). If you have had an excess of coffee or tea, try having lemon water for neutralizing effect.
  • Take frequent breaks. The average human brain can only focus on one task effectively for about 45 minutes. In addition, research in neuroscience suggests that focusing on the same thing for too long diminishes the brain’s ability to accurately process it. So take a break every hour and take a walk, listen to music, stretch and relax.
  • Stay hydrated.Be sure to drink plenty of water. Aim for at least 3 liters of water per day. Not drinking enough water can make you feel sluggish and stressed. Add coconut water, buttermilk, apple-beetroot juice, sweet lime juice, and lemon water for a change.
  • A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and green tea are safest and most effective.
  • Exercise regularly. Aerobic exercise can relieve stress, so if you find yourself a nervous wreck before an exam, go for a run, do some yoga or hit the gym.
  • Get enough sleep.Not getting a full night’s rest can contribute to feelings of fatigue, stress, and anxiety. Rest well, maintain a regular wake up and sleep time, read a book before sleeping and make your sleep environment calm and quiet.
  • Eat a proper exam day breakfast.Without a proper breakfast, your energy levels will quickly crash and may lead to stress, anxiety, and fatigue. Be sure to have a healthy, energy packed breakfast on exam day. Try eating foods that provide long lasting energy, such as eggs or oats. Avoid foods that are high in sugar, which will give temporary energy but may cause you to crash mid-exam
  • Remember to breathe.With your eyes closed, take three large breaths, then pause, exhale, and repeat the process. Large, deliberate breaths not only help relax the body but also increases the flow of oxygen to the brain. Use this technique both before the test and during difficult exams.

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Best Foods for Pregnant Women

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During pregnancy body goes through many changes which include physiological, hormonal-both physical as well as emotional changes. It is extremely important to focus on the right food intake. The requirement of Macronutrients (Protein, Carbohydrates, Fats, water) Micronutrients (vitamins and minerals)

Eggs

Eggs are one of the best foods during pregnancy. It consist essential nutrients. Pregnant woman can get good amount of protein with essential amino acids, essential fats, Vitamins like A, D and some B complex, Minerals like zinc, selenium  which are required for pregnancy.

Fat Free Milk

Milk contains calcium as well as vitamin A and D. During pregnancy body requires more calcium. The requirement is almost two times more as compared to regular intake. Instead of regular milk, non fat skimmed milk will be good option.

Cereals

Whole grain cereals in the breakfast are one of the best choices during the pregnancy. Whole grain cereals are rich in complex carbohydrates as well as directory fibres. Complex carbohydrates absorbed slowly and directory fibres improve the digestion. It will help to improve the mood.


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Oatmeal

Oatmeal is one of the best sources for good amount of complex carbohydrates, folic acid and Iron as well as directory Fibres. Regular intake of Oatmeal controls the cholesterol levels, and blood pressure.

Bananas

Bananas are rich source of potassium. It is also one of the best sources for Vitamin B6, Vitamin C as well as fibre. Regular intake of Banana will help to lower the blood pressure, help to produce red blood cells, lower the stress levels and many more benefits


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A pregnant woman can improve her nutritional intake with the above mentioned foods intake as these will help in keeping the Mom and the baby healthy during pregnancy.

 

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10 Healthy Lunch Ideas

Healthy Lunch Ideas for Kids at Home copy

Lunch box….. The big question always is what do I pack today for lunch? Whether it is packing lunch for your own self or for your kid is a perennial challenge. By the time noon rolls in, it is very easy for us to head to the nearest eatery. Constant splurging of money on restaurant food which we can make at home for lesser costs and healthier too ends up as a tedious task apart from getting boring.

How can one keep their lunch tasting good day after day? How can one have mouth watering food and stick to their diet too? How can one be hero of their kids by winning their hearts with innovative and yet healthy recipes?

Here are 10 healthy lunch ideas, where health meets ease, losing weight become interesting and kids will love you for having new meals in their tiffin box everyday!! 

1) Sandwiches and Wraps:

The simplest meal, one can ever make. Nutrition packed between two slices of bread, make sandwich a wholesome meal. One can make sandwich a complete meal by adding various elements to it. Veggies of your choice will give you ample of fibre and protein can be derived by adding grilled chicken or scrambled or poached egg to it. Vegetarians can opt for cottage cheese for their protein quota!

Wraps too are good option, when we are running out of time. One can make a wrap healthy by opting for healthier base like wheat base or ragi or multi grain base.

2) Salads:

When one thinks about salads and to most of us, salad is one of the most boring foods treated as side dish. But, if some dash of creativity is added to it, then a salad can be one of the most interesting and a wholesome meal!

Various experiments can be done with the salad, especially with the veggies in it. One can stick to classic salads, made of carrots, cucumber, onion, tomato. Or can go exotic by adding vegetables like broccoli, red cabbbage, zuccini, mushrooms, cherry tomotoes, baby spinach, avacado etc. One can always make it interesting by adding a zest to it with salad dressings. But, be cautious here as it can be fattening too, if mayonniese is added.

One can make it a whole meal by adding cottage cheese, grilled chicken, poached or boiled eggs to the salad. 

3) South Indian meal fare:

South Indian style meal can never go out of fashion! It is one of healthy and quick meal to prepare and is favourite of every second Indian!

Stick to the classic choice of white idli, paper dosa, masala dosa, rava dosa or one can opt for healthier verisons of the dosas and Idli’s!! Instead of classic rice and urad dal combination, one can have idli or dosa made of ragi or oats. One can make it colorful by adding different veggies to it or simply can add a paste of spinach or dill leaves to the batter.

Don’t forget to have a sambar by your side, as it is your protein dose which should be taken with the main meal!

4) Soups:

Looking for something piping hot to moisten your throat? What can be the better option than the soup!! Soup is always considered as a starter. But, now this starter can also be taken as a main course, if made healthy changes to it! Classic soup can be given a wholesome twist by adding fresh vegetables to it. To get the more nutrition, one can change the trend of having clear broth and go for thicker soup instead.

But, beware of those packed soup. It is best to avoid them, as preservatives is been used and to get the thicker consistency, corn starch is generally added to the soup.

5) Parathas and Theplas:

Yet another easy, quick and healthy option we can have on our platter for lunch. One can make stuffed parathas, more full of fibre and rich in protein by adding vegetables and cottage cheese to it. Give a miss to a classic Aloo paratha this time, and make parathas more tempting and healthy by adding vegetables like carrot, peas, cauliflower, brinjal, cabbege etc.

One can combine methi or palak theplas with thick curd to make a healthy and balanced meal.

6) Try something new:

If you have some time to use little imagination, then here are few quickies for you. Most of us are aware of Quinoa by now. How about having this high on protein meal for our lunch? We can make this cereal healthy and wholesome by throwing in some vegetables to it. Same can be applied to Daliya (broken wheat) as well as for red and brown rice.

Veggies will add fibre to it and cottage cheese or chicken or egg piece or even curd aside to suffice the protein requirement of the lunch. 

7) While eating out:

Not necessary it has to be packed or home cooked for us every day for lunch. There will be days, when we have a party thrown by an office colleague, or you are the one who is giving the party or sometimes, we can be in no mood to cook food for ourselves and wishing to simply eat out!!

Start your meals with some sumptuous healthy starters like grilled or tandoor chicken or fish platter, Paneer and baby corn tikka or order for a Mediterranean platter that contains hummus and pita bread.

Sizzlers could also be a good option to start your meals with. Order varieties of starters so that your stomach will be half filled with the starter and will have less place for typical Indian main course meal.

8) Some innovations with your kids tiffin box:

Let’s face it. It is a universal question for every mom who prepares a lunch box for their kids!! What new and healthy can be packed which balances taste and the nutrition. We can pack everything from sandwich to wraps to bread omlete to parartha or even muffins and pastries!

Make sure we add some quirky twist to their meals which will simply WOW them and make them finish the entire tiffin!! Apply ideas like making cartoon faces over sandwich or paratha by using eggs, olives, carrots etc. Use the not-so-favorite-vegetable of your kids in such way, that they will unknowingly or consciously make an effort to eat it.

But, also keep in mind, that their meals should consist of each major element like carbs and protein, in ample amounts.

9) Something for calorie watchers too!

“I am on diet, I can’t have tasty food”. Say bye bye to this thought and make your lunch sumptuous by adding zest to it. Give classic recipes a healthy twist by adding your own ideas.

Heard of vegetable smoothies? Go wild over your ideas by adding your fav vegetable to the mixer and blend it to a thicker juice. Don’t go for straining and you can drink your vegetables!!

One can always stick to salads, soups etc. But, you can make the boring weight loss interesting by making the meals interesting with new ideas!

10) Go Traditional:

Nothing can replace classic dal chawal thali to any continental meal!! It has everything, right from carbs (rice) to protein (dal) to Vegetables (fibre) to chapati (complex carbs). Our typical Indian thali is actually a wholesome meal. Rather than going gung-ho about eating rice, we simply can enjoy rice by watching our portions. Make sure your vegetables are tossed in least amount of oil. No extra oil goes on chapati. If we keep these things in our mind then we are sorted.

I think I have shared enough of options with you to be a hero of your family! So, go ahead and indulge in some of the most delicious yet healthy food!

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