Monday, May 30, 2016

Sri Lankan Mallung/Mallum recipe (Greens stir-fry)

Sri Lankan Mallung/mallum

I love trying out different cuisines and have been lucky to have wonderful neighbours from whom I have learnt different cooking styles. My love for Sri Lankan cuisine started back in the US when we lived in Minnesota for a brief period. There was one Sri Lankan restaurant in the neighbourhood and we loved the fiery food there. Though it is similar to South Indian cuisine(especially Kerala cuisine), they are heavy on the spices and it's definitely not for those who have a weak stomach.
When we moved to Sydney, I was lucky to have a Sri Lankan neighbour who (once she got to know my love for Sri Lankan food) is always sending over food. This 'mallung' or mallum recipe I learnt from her. It's a quick and easy stir-fry recipe for greens, where you have to finely chop the greens. Since green leafy vegetables tend to reduce in quantity when cooked-don't be disappointed if you end up with very little mallung.
I try to experiment with different greens and try to buy radish/turnips/beetroot with the leaves. And yes-please don't throw the leaves of these vegetables as they are edible. Add them to your dals or make this Sri Lankan 'mallung' recipe :)
Ingredients for Sri Lankan Mallung: Serves 4
  • Green leafy veg: 1 big bunch (kale, turnip greens, moringa leaves, amaranth, lal saag)
  • Red chili flakes: 1 tsp (or green chili paste)
  • Turmeric: 1/2 tsp
  • Mustard leaves: 1/2 tsp
  • Cumin seeds: 1/2 tsp
  • Curry leaves: 3-4 nos.
  • Grated coconut: 1-2 tbsp (fresh or desiccated)
  • Oil: 1 tsp
  • Salt: to taste
Method:
  1. Wash the greens and chiffonade (roll the leaves and cut them finely) them.
  2. Heat the oil in a non-stick pan, add the mustard and cumin seeds.
  3. When it starts to pop, add the curry leaves, turmeric powder and the red chili flakes (or green chili paste)
  4. Then add the greens, and stir-fry for 5-6 mins on medium flame,
  5. Add the salt and the grated coconut and mix well.
  6. Serve with rice and dal/sambar.
Note:
  1. Experiment with different greens. Cooking times will differ for different greens: like moringa(drumstick) leaves need more time to cook (and you may have to cover and cook for sometime).
  2. The red chili flakes add a unique taste to the dish, you can chop the dry red chilies and use that or use green chili paste.
Sri Lankan Mallung/ Mallum

Saturday, May 28, 2016

Hariyali Chicken Tangdi/ Kebab

Hariyali Chicken 
If you love chicken kebabs, then this is one finger-licking recipe! I love the taste of coriander leaves with ginger+garlic and green chilies and combined with chicken it just tastes yummy.
As a dietitian I love this as this makes a healthy recipe considering:
  1. there is very little oil
  2. the addition of greens (coriander and mint) increases the iron, fibre and antioxidant content of the dish.
  3. it’s a protein dish (and hence tends to keep you full for a longer period) and makes for a great appetizer.
Ingredients for Hariyali Chicken Tangdi: Serves 4
  • Chicken drumsticks: 8 nos.
  • Coriander leaves (cilantro):1 big bunch
  • Mint leaves (optional): 6-8nos.
  • Garlic: 8-10 cloves
  • Green chilies: 2-3 nos. (add more if you like it hot)
  • Salt: to taste
  • Curd/yogurt: 3-4tbsp
  • Ginger+garlic paste: 2tsp
  • Red chili powder: 2tsp (add more if you like it hot)
  • Coriander powder: 1 tbsp
  • Cumin powder: 1tsp
  • Garam masala: 1tsp
  • Oil: 2tsp
  • Lemon juice: 3tsp
Method:
  1. Remove the skin from the drumsticks, make horizontal slits with a sharp knife.
  2. Make a first marinade with ginger+garlic paste, salt, lemon juice, and the spice powders(red chili, cumin, coriander, garam masala). Taste for salt.
  3. Work the marinade well into the drumsticks and leave aside while you make the second marinade ready.
  4. Put the yogurt, salt,coriander leaves, mint leaves, garlic and green chilies and grind to a fine paste (do not add any water if possible). Check for salt.
  5. Add the second marinade and the oil to the drumsticks. Rub it well into the slits.
  6. Let it marinade in the fridge preferably overnight or for at least 2-3 hours.
  7. Preheat the oven to 180C (350F).
  8. Place the drumsticks on a baking tray and bake for 30-35 mins turning once halfway through.
  9. Remove from the oven. You can sprinkle a little chaat masala (optional)
  10. Serve with mint chutney (or mint-yogurt dip), raw onions and lemon slices.
Note:
  • You can make kebabs with breast pieces if you wish. Vegetarians can use paneer instead of chicken.
  • If you like it mild-you can reduce the green chilis.
  • If you want a darker green colour-then you can add some palak(spinach leaves) along with the coriander and mint leaves (when making the second marinade).

Paneer Butter Masala (Low-fat version)

Paneer Butter Masala (Low-fat version)
Love the taste of Butter masala, but dread the loads of butter that goes into it? Fikar not-here is a low-butter version which will cuts down the calories of this dish drastically without altering the taste too much (yes-it doesn’t taste like the restaurant version, simply because it’s not dripping with butter).
The trick here is to make the dish with less oil (two teaspoon) and then add the butter (a teaspoon) just before serving. What that does is to not just make this a 3 teaspoon of fat dish, but also gives the buttery taste to the dish!

Ingredients for Paneer Butter Masala (low-fat): Serves 6
  • Paneer: 500gms (cut into cubes),
  • Tomatoes: 3 medium (cubed)
  • Onion: 1 big (cubed)
  • Ginger: 1″
  • Garlic: 2-3 (chopped)
  • Green chili-1 no. (or as per taste)
  • Red chili powder: 1-2 tsp (add more if you want it spicier)
  • Coriander powder: 1 tbsp,
  • Cumin powder: 1tsp
  • Garam masala: 1/2 tsp
  • Bay leaf: 1 no.
  • Cumin seeds: 1 tsp
  • Turmeric: 1/2 tsp
  • Milk: 1/2 cup
  • Wheat flour: 1tbsp
  • Coriander leaves: 2tbsp (chopped)
  • Oil: 2tsp
  • Butter: 1tsp
  • Salt: to taste
Method:
  1. Heat one teaspoon oil in a kadai, add the cubed onions, slit green chili and stir-fry till the onions turn translucent.
  2. Add the grated ginger and the chopped garlic and stir fry for a minute, then add the tomatoes and cook stirring occasionally till the tomatoes are cooked.
  3. Switch off and let it cool. Once cooled, put the contents into a blender and blend till you get a fine puree.
  4. Heat another teaspoon of oil in the kadai, once hot add the cumin seeds (jeera), bay leaf and turmeric powder.
  5. Add the puree, and spice powders (red chili, coriander, cumin, garam masala) and cook on medium flame stirring constantly till the oil leaves the sides.
  6. At this stage, mix the milk with the wheat flour well.
  7. Lower the flame and pour this to the cooked tomato+onion puree stirring constantly till it starts to boil.
  8. Add the salt and the paneer pieces and cook for another 2-3 minutes.
  9. While serving, mix the butter and then top with chopped coriander leaves.
  10. Serve hot with roti or rice.
Paneer Butter Masala (Low-fat version)

Chicken Saagwala /Palak (Spinach) Chicken

Chicken saagwala/Palak Chicken
Palak chicken or Chicken saagwala is a not just a great tasting dish but the addition of greens(spinach) increases the nutrient content of the dish. Palak is loaded with fiber, vitamins and minerals and is also:
  • low in calories
  • good source of iron, but to be absorbed by the body you need to team it with a source of vitamin C (like squeezing a dash of lime over the dish, or having a citrus fruit after your meal).
Ingredients for Chicken Saagwala: Serves 4
  • Chicken: 800 gms (with bones or boneless)
  • Palak (spinach): 1 big bunch ( washed, blanched and pureed)
  • Onion: 1 big (cubed)
  • Tomatoes: 3 medium (cubed)
  • Ginger: 1″ (grated)
  • Garlic: 3-4nos.(chopped)
  • Green chili: 1-2 nos. (use more if you want it spicier)
  • Red chili powder: 2 tsp
  • Coriander powder: 1tbsp
  • Cumin powder: 1/2 tsp
  • Garam masala: 1 tsp
  • Bay leaf: 1 no.
  • Pepper corns: 3-4nos.
  • Oil: 2tsp
  • Salt: to taste
Method:
  1. Heat one teaspoon oil in a kadai ,add the onions and green chillies and stir fry till translucent.
  2. Add the ginger and garlic and fry for another minute, then add the tomatoes and stir till the tomatoes are cooked.
  3. Switch off and cool. Once cooled, puree in a blender.
  4. Heat another teaspoon of oil in the kadai, add the cumin seeds, bay leaf and pepper corns.
  5. Add the tomato+onion puree, the spice powders(red chili, coriander, cumin, garam masala) and fry till the raw smell disappears and the oil leaves the sides.
  6. Add salt and the chicken pieces and fry for 2-3 minutes.
  7. Add the palak puree, mix well and cover and cook on low flame till the chicken is cooked.
  8. Serve hot garnished with rice and dal or roti.
Note: If you want it a little creamier, then mix a tablespoon of whole wheat flour(atta) in 1/2 cup milk and add this mixture after you add the palak puree (step 7), mix well and then cover and cook.
Chicken Saagwala/ Palak Chicken

Tuesday, May 17, 2016

Methi Pulao/ Methi Rice (How to make Fenugreek leaves pilaf)

Methi Rice/ Methi Pulao
Both methi seeds(fenugreek seeds) and methi leaves(fenugreek leaves) have been long used in Indian families as not just a culinary  ingredient, but also for it's medicinal properties. The seeds are great for :
  1. diabetics as it can control the blood sugar levels (soak a tablespoon of methi seeds overnight and have it along with the soaked water the next day). 
  2. relieves constipation,
  3. a boon to new mothers as it is a known galactogogue (increases breast milk),
  4. It is also believed to relieve menstrual cramps when taken along with yogurt/ buttermilk. (Soak a tablespoon of methi seeds/powder in yogurt/buttermilk for a couple of hours or overnight and eat it when you have menstrual cramps).
  5. lowering cholesterol
Methi leaves taste great in just about any dish. You can use the fresh leaves to make parathas, theplas, sabzi, add it into your dal or make methi pulao with it. Here's a quick and simple methi pulao that can be served with a raitha.
Ingredients for Methi Rice/Methi Pulao:
  • Basmathi Rice: 2 cups (wash and soak in water for 20-30mins)
  • Methi: 3-4 small bunches (or 1 big) washed and finely chopped
  • Onion: 1 big (finely sliced)
  • Tomatoes: 3 small (finely diced)
  • Peas: a handful (optional)
  • Ginger+garlic paste: 1 tsp
  • Cumin seeds(jeera): 1tsp
  • Cloves: 1-2nos.
  • Peppercorns: 5 nos.
  • Bay leaf: 1 
  • Cinnamon: 1" stick
  • Whole cardamom: 2nos.
  • Turmeric: 1/2 tsp
  • Water: 4 cups
  • Red chili powder: 1-2 tsp (or as per spice tolerance)
  • Cumin powder: 1/2 tsp
  • Coriander powder: 2tsp
  • Garam masala: 1/4 tsp
  • Oil: 3tsp
  • Salt: to taste
Method:
  1. Heat the oil in a pressure cooker. Add the whole spices (peppercorn, cloves, cinnamon, cumin seeds, cardamom and bay leaf).
  2. Then add the turmeric, sliced onions and fry till the onions turn golden brown.
  3. Add the ginger+garlic paste and fry for a minute.
  4. Then add the chopped methi leaves and fry for 3-4 minutes on low flame.
  5. Add the tomatoes and the spice powders (chili, cumin, coriander,garam masala) and some salt and cook till the tomatoes are mushy.
  6. Add the soaked and drained basmathi rice, peas(optional) and mix well for 2 mins.
  7. Add the water, taste for salt and cover the pressure cooker and let it cook till one whistle.
  8. Switch off, let the pressure drop. Open and gently fork the rice to separate the grains.
  9. Serve hot with raitha of your choice.
Note: you can add 2 tablespoon of crushed peanuts as a garnish before serving. Enjoy.
How to make Methi Rice/ Methi Pulao

Monday, May 16, 2016

Cabbage and Soya Chunks sabzi (How to make cabbage and soya nuggets sabzi)

 Cabbage and Soya Nuggets Sabzi

Ingredients for Cabbage and Soya chunks sabzi:
  • Cabbage: 250gms (finely chopped)
  • Soya nuggets/chunks- 100gms
  • Onion- 1 medium (finely chopped)
  • Tomatoes- 2 medium (finely chopped)
  • Garlic-2-3 nos (finely chopped)
  • Garlic-1/2 inch (grated)
  • Red chili powder- 1tsp (or as per your spice tolerance)
  • Coriander powder- 2tsp
  • Cumin powder-1tsp
  • Garam masala- 1/2 tsp
  • Mustard seeds-1/2 tsp
  • Cumin seeds- 1tsp
  • Hing(asafoetida) -a pinch (optional)
  • Turmeric powder-1/2 tsp
  • Curry leaves-3-4 (Optional)
  • Coriander leaves-4 tbsp (chopped)
  • Salt-to taste
  • Oil-2tsp
Method:
  1. Boil water in a saucepan, add some salt to it. Switch off the heat-add the soya chunks into the boiling water, mix well, cover and let it stand for 10mins. Strain out the soya chunks and squeeze out the water and keep aside.
  2. Heat the oil in a non-stick kadai, add the mustard seeds, cumin seeds.
  3. When it starts to pop, add the curry leaves, hing, turmeric powder and then the chopped onions.
  4. When the onions starts turning translucent, add the garlic and ginger. Fry till the onions brown a bit.
  5. Add the tomatoes, the red chili powder, coriander powder, cumin powder, garam masala and salt and cook till the tomatoes are mushy.
  6. Add the soya chunks and mix, then add the chopped cabbage,mix well so that the masala coats the cabbage.
  7. Reduce flame to low, cover and cook, stirring occasionally till the cabbage is cooked.
  8. Garnish with chopped coriander leaves.
  9. Serve with roti or as a side with dal and chawal.
Note:
You can substitute soya chunks with any pulse (kabuli channa, kala channa, rajma, cannelloni beans, etc) to increase the protein content of the dish.
Cabbage and Soya chunks sabzi

Friday, May 13, 2016

Savoury French Toast Indian Style (Spicy Masala Egg Toast)

Nothing like a spicy and savoury French Toast-Indian Style! You can eat them for breakfast or even a snack.

Savory French Toast (Indian Style Masala Egg Toast)

Savoury French Toast (Indian Style Masala Egg Toast):
Ingredients: (Serves 4)

  • Whole Wheat Bread-8 nos.
  • Egg-4 nos
  • Onion- 1 medium (finely chopped)
  • Tomato(optional)- 1 small (finely chopped)
  • Cilantro- 3tbsp (finely chopped)
  • Red chili powder- 1/2- 1 tsp (or as per your heat tolerance)
  • Coriander powder- 1 tsp
  • Cumin powder-1/2 tsp
  • Turmeric-1/2 tsp
  • Milk-3 tbsp (or water)
  • Salt: to taste
  • Oil: 3 tsp
Method:
  1. Break the eggs into a bowl, add the spice powders, salt and milk (or water) and mix well.
  2. Pour a little onto a flat saucer.
  3. Heat a tsp of oil in a non-stick sauce pan.
  4. Dip the bread into the egg mixture on both sides, then place into the pan one by one.
  5. Sprinkle with the onion,tomato and cilantro on the top and flip carefully and cook till done on both sides.
  6. Repeat for the rest.
  7. Serve the savoury French Toast hot with ketchup or chutney(optional).

Note:
You could replace the spices (red chili, cumin, coriander powder)with green chilies.

Savoury French Toast (Indian Style Spicy Masala Egg Toast)

Tuesday, May 10, 2016

The Daily (Nutrition) Dozen

Ok-so no lectures on nutrition and the benefits of eating clean and getting plenty of physical activity and sleep in this article. We are going to cut to the chase and make a list of foods that you must INCLUDE in your day to day diet.

Make this your DAILY (NUTRITION) DOZEN check-list:
Nutrition Checklist

  1. Fruit- Aim at eating at least TWO different seasonal fruits everyday. It could be a mango and a guava or grapes and a banana-basically two fruits that are in season. Best way to add them to your diet is to eat them as a snack (say no to the chivdas/farsaans/chips).
  2. Green leafy vegetables-palak, methi, sabsige (dill-english; soa-hindi;shepu-marathi), lal saag(red amaranth), coriander (cilantro), etc. If making a sabzi is too tedious- just add it to your dal, roti (methi paratha/Palak paratha) or make a big batch of coriander chutney or palak chutney(How to make Palak Chutney) freeze it and use that in your meals or in your sandwiches. 
  3. Other vegetables- again go for seasonal vegetables and make sure your eating at least two per day. 
  4. Salads- you could include one fruit, one vegetable and one leafy vegetable and make a crunchy salad if that makes things easy for you. Example- a mango, cucumber , tomato,onion and coriander salad tastes yummy and combines one from the first three into number 4!
  5. Whole grains- Try to switch to whole grains completely wherever possible. Whole wheat flour instead of maida; dhalia, brown rice or barley instead of white rice.
  6. Whole Pulse- at least one whole pulse (not dal) in the form of rajma, kabuli channa, double beans, peas, akkha masoor, green moong, akha urad, etc. You can even sprout them and add them to your salads or boil them and add them to your vegetables like cabbage with kabuli channa.
  7. Curd/Yogurt- loaded with calcium and probiotics, include this with your meals or make a raitha or smoothie with it.
  8. Protein with every meal- Proteins keep you full for a longer period so add this to every meal. Even if you are a vegetarian-make sure you include dal/pulse or curd, paneer, tofu or milk with breakfast, lunch and dinner. 
  9. Nuts: are full of healthy fats, minerals, fibre and protein. You need to eat just 5-6 numbers of nuts like almonds, walnuts,chestnuts, pecans, brazilnuts, cashew nuts, etc to get the benefits. Just be careful not to go overboard with this as they can be very addicting!
  10. Water:no doubt the best and by far the original "zero-calorie" thirst quencher! Aim for 8-12 glasses (weather depending) everyday.
  11. Oils: Cold pressed oils, ghee, butter (yes-it's the switch to all things natural) can all be used but your total added fat/oil should not be more than 3 tsp per person per day!
  12. Exercise: of any physical activity for at least 1 hour per day is a must.It's not nutrition-but without it the rest of the list will go down the drain. Think of it as important as brushing your teeth!
Aim to get at least 10 out of this every day(exercise is not optional though) and you can be sure that you are doing the right thing for your body.

The Daily Nutrition Dozen



Thursday, April 28, 2016

Watermelon Salsa (Watermelon fruit chaat)



Summer time is watermelon time- a perfect fruit to include in your diet on a hot summers day. There are so many ways to eat it and one of my favorite is to make a quick and yummy salad-the watermelon salsa!

Fresh Watermelon Salsa: 
Fresh Watermelon and Mango Salsa
Ingredients: 
Watermelon:1/2 cubed 
Onion: 1 small (finely chopped) 
Tomato: 1 small (finely chopped) 
Coriander leaves: 3-4tbsp (finely chopped) 
Lime juice: 2 tsp 
Green chilies: 1 (finely chopped) 
Salt: to taste 

Method: 
Mix all the ingredients together in a bowl. Chill before serving. 

You can add some chaat masala for an Indian twist. 

Tuesday, February 23, 2016

Diet Mantras: Three Words to Eliminate to be Successful in Following a Diet....

How To Succesfully Follow A Diet

Almost everyone has tried to "go on a diet" or "is on a diet" or is planning to "go on a diet"! But very few are able to stick to it and reap the benefits of a healthy lifestyle. Why does this happen? Why do people "stop dieting'? Why isn't everyone able to succeed ?
Being successful in anything takes a lot of hard work, dedication and planning. The same goes with sticking with a diet or rather changing to a healthy lifestyle.
According to Bernard Roth, a professor of engineering at Stanford University changing a few words could be the answer to being successful.  Let's try and put the same theory to being successful in following a diet or lifestyle change and maybe it might help you to be more healthy.
In his new book "The Achievement Habit", Prof. Roth suggests two verbal tweaks that could change the way you think about the world and in doing so become successful in life.
He suggests that:
 Instead of Saying 
 Use the Word
 But
 And
 Have to
 Want to



Let's try to use it in the usual 'dieting parlance':
1)Instead of saying : I have a party to attend, but I'm on a diet
Say: I have a party to attend and I'm on a diet.

According to Prof Roth-using the word 'but' just creates a conflict or a reason for something that actually doesn't exist. By replacing it with 'and' you remove the conflict and simply find a solution to do both. Maybe you'll chose to eat something before going to the party or chose wisely or control the portion size at the party. Here are a couple of articles that can help you to choose wisely and enjoy the party while still not going overboard as far as your diet is concerned:


2) Instead of saying: I have to diet.
Say: I want to diet!
Again, this subtle word swap helps in realizing that what you chose to do, even if they are difficult, are in fact what you have chosen to do for a healthier life.

3)Along with these two, it would also help is if you could swap the word "diet" for "lifestyle change".
A 'diet' brings a mental image of a very restrictive, boring and unappetizing foods which doesn't in anyway help you in sticking to it. A lifestyle change sounds so much better and incorporates not just changes in what you eat but also includes other factors like physical activity that will together change the quality of your life.
So instead of saying:have to go on a diet.
Say: I want to change my lifestyle.

Make these 3 swaps and you could be on your way to leading a healthier life!


Friday, February 5, 2016

How to Exercise When the Weather is Bent on Being a Spoilsport



Don't let the weather be an excuse for not exercising. 

After the long, hot summer months, the monsoon rains bring much needed relief from the heat. The rains, which are a welcome change, can spell the end for outdoor exercises for all health enthusiasts. The rains or even the snow also tend to bring to the table steaming teas along with hot ‘pakoras’.
So how does one take care of the diet and exercise during with all these hurdles?
Here are some tips to help you continue your weight loss journey:
Exercise:
  • Outsmart the rains/snow and join a gym/aerobics/yoga/dance class. Since these are conducted indoors, the rains are highly unlikely to hamper your fitness plans!
  • Invest in some exercise machines like the treadmill/elliptical/exer-cycle and burn those calories without having to leave your home (make sure to exercise otherwise you’ll end up using them to dry your wet clothes)!
  • If joining a gym/exercise class or buying exercise equipment isn’t too friendly on your pocket-then pick up some exercise DVD’s or surf the internet for exercises that you can do at home.
  • Keep yourself active-take the stairs whenever possible, jog inside the house, do simple home exercises.
Doing this will keep your metabolism from slowing down.
Diet:
  • Avoid binging on fried foods (pakoras, chips, namkeens, samosas,etc) as far as possible. Moderation is the key word here.
  • Snack on the grilled buttas/makkai/corn that seem to pop up everywhere with the rains. Nothing smells better than corn being roasted over hot coals on a rainy day, besides the fiber makes it an excellent healthy snack.
  • Eat light meals and keep yourself hydrated by drinking loads of water.
Precautions: A word of caution as the monsoons also brings with it the dangers of waterborne diseases like cholera, jaundice, typhoid and diarrhea.
Here are some tips to avoid falling sick this monsoon:
  • Drink only boiled/ bottled water. Carry a bottle of water from home to avoid drinking water from unsafe sources.
  • All vegetables and fruits should be washed well in clean water especially those that are consumed raw. Avoid eating salads and cut fruits, juices,golas and chaats from the street vendors.
  • Eat home cooked meals as far as possible. If it isn’t feasible at all times, then opt for cooked meals like roti/chawal with sabzi/dal. Avoid sandwiches, raitas, salads, which can contain raw vegetables.
  • With these simple precautions you can prevent yourself from falling sick which will end up as another excuse for not exercising.
Just keep in mind that the monsoon season is no excuse for NOT exercising.

Sunday, January 24, 2016

5 Ways to Eat and Yet be Able to Lower Your Cholesterol (What Indian foods to eat to Lower Cholesterol levels?)


What Indian foods to eat to reduce cholesterol? 

"You are what you eat"-you probably have heard your doctor tell you this umpteen number of times. Well, it is true. Sadly, today we 'eat what our taste buds like' rather than 'eat what the body needs'. This results in a number of lifestyle diseases like obesity, heart diseases, type 2 diabetes, hypertension or strokes. 
Hyperlipidaemia or elevated lipid (fat) levels which was seen more in people over the age of 40, is now commonly seen in younger age groups and even some obese kids in the urban areas. This is something that can be easily prevented and/or reversed by eating a healthy balanced diet and plenty of physical activity.
What foods to eat to reduce cholesterol? This is one of  the two questions that I am asked the most (the other being  "What to eat to reduce weight?") by those whose cholesterol levels are higher than normal. Most people that I have counselled have been able to reduce their cholesterol levels by just eating the right foods and choosing to do some kind of exercise on a regular basis. Here are 4 simple tips to follow if you want to lower your cholesterol through your diet:
What Indian foods to eat to reduce cholesterol? 

1)Eat your sabzi and phal (veggies and fruit): Your mom was right-all those years of nagging you to eat your vegetables and fruits and see what happens when you stop? That's right-all the bhindi (okra), beans(green beans), gobi(cabbage), phool gobi (cauliflower),kaddu (pumpkin),karela(bitter gourd) basically all veggies are good for you so long as you don't overcook them or drown them in oil. 
Why?Fruits and vegetables both contain loads of vitamins, minerals, are low in calories and have the most important nutrient for reducing cholesterol- fibre. Soluble fibre has long been known to lower the bad cholesterol (LDL) levels, among other benefits. So make sure you eat a variety of vegetables that are in season.
How much to eat? At least one cup of sabzi (cooked veggies) and a salad at every meal and two fruits(not juice) a day. 
2)Switch to whole grains: If you've been eating white rice, white bread, maida(refined flour), instant oats then it's time to switch over to brown/red rice or parboiled rice, whole wheat bread, whole wheat flour, dalia (broken wheat), regular/rolled or steel cut oats and whole wheat pasta. Try including new whole grains like , barley, quinoa (pronounced keen-wah), ragi/nachni (a staple in the Southern states like Karnataka, AP). 
Why? Researchers have noticed a significantly lower risk of chronic heart disease (CHD) in those who consume whole grains on a regular basis. Again whole grains contain nutrients like minerals, antioxidants, lignans other phytochemicals and fibre that are lost when they are refined or processed by humans to increase the shelf life or to cook faster. In the process of saving time and money we end up with a product which has very few nutrients. Moreover the fibre in whole grains tends to fill you up and you end up eating less foods which means you get fewer calories.
How much to eat? Controlling portion sizes as suggested by your dietitian is very important.You'll soon realize that you not only eat less, but also don't feel hungry because of the fibre, which is actually a good thing. 
3)Limit bad fats: Unhealthy or bad fats like butter, ghee, vanaspati(trans-fat) and full fat milk and milk products need to be avoided or taken in restricted amounts. Switch to cold pressed oils which are made without chemicals or heat whenever possible. These include extra virgin olive, peanut, sunflower, sesame oils that are cold pressed. The second choice would be olive, canola, sesame, sunflower, peanut oil for cooking and canola oil for baking.
Why? The bad fats can increase your cholesterol and over a period of time clog your arteries. Good fats like omega 3's on the other hand can do the opposite and reduce the risk of heart disease.
How much to eat? Just enough. Though they may be termed as good fats, they still have the same calories as the bad fat. That means if your food is swimming in 'good oil' it still can't be good for your body.
4)Include Omega 3 rich foods: There are two varieties of Omega 3: seafood that provide EPA (Eicosapentoenoic acid) and DHA (Docosahexaenoic acid) and plant based foods that provide ALA (Alphalinolenic acid) .Oily fish like sardines (Tarle in Marathi, Kavala in Telugu, Mathi in Malayalam), Mackerel (Bangade in Kannada, Marathi, Aiyla in Malayalam), Salmon, tuna, anchovies(Bolenjaru in Kannada/Tulu, Natholi in Malayalam) are rich in EPA.  Vegetarians can choose from plant based APA rich foods like flaxseeds (Alsi in hindi/marathi, agase beeja in Kannada), walnuts (akharot in hindi), canola and soy oil, soybeans, soy nuggets, soy milk and tofu. Green leafy vegetables and omega 3 eggs (eggs from chickens fed a omega rich diet) also contain smaller amounts of omega 3.
Why? EPA and DHA have shown to reduce triglycerides, blood pressure and plaque buildup. In addition they could also reduce inflammation, the risk of strokes and certain cancers. ALA on the other hand needs to be converted to EPA and DHA in the body and researchers believe that this reduces the amount of omega 3 that is available. 
How much to eat? Include oily fish in your diet at least twice a week but make sure that you don't deep fry them. Fish curries, steamed fish or even grilled/baked fish will give you the most health benefits. Fish oil capsules are a great alternative for people who may not be able to eat fish on a regular basis. The vegetarian sources can be included on a daily basis.
5)Eat to live: You don't have to change your diet completely. Include foods that are good for you and remove foods that you know are unhealthy.  Get a dietitian to plan a diet keeping your likes and dislikes in mind. Your chances of sticking to a diet that is planned for you is much more than one that your neighbour is following!
Why? Because years of regularly eating the unhealthy foods are showing in your health reports and it's a signal to change.
How much to eat? Everything in moderation is the mantra. Too much of even the good foods can be bad sometimes-so try not to go overboard and stick to portion sizes.

For help in custom planning an Indian diet for lowering cholesterol-check out my 'Healthy Heart Packages: Heart Healthy Diet Plans

What Indian foods to eat to reduce cholesterol? 

How to Keep Food Safe During a Power Outage


It's bad enough being stuck in a snow storm, tornado or cyclone but to have a power outage along with that is like putting salt on your wounds. People are usually well prepared to face a storm with extra food, water, flashlights, candles but they often tend to forget about the food kept in the fridge and freezer.
While non-perishable foods will keep well when left outside, the perishable foods like milk, cheese, poultry, meat and left overs will become a breeding ground for pathogens if it is kept above 4C (40F) for more than 2 hours. To prevent food borne diseases follow these simple tips:
1) When you get to know about the storm or blizzard make sure to set your fridge at it's coldest setting.
2) Move all the perishables like milk, and leftovers to the back of the fridge or into the freezer.
3)Keep coolers, ice packs and extra ice blocks ready .
4)During the power outage stack the food closer to each other both in the fridge and the freezer. Closely packed food tend to keep cold longer.
5)Keep meat,poultry on trays or ziplock pouches in the freezer to avoid the drippings from contaminating other foods in case it does thaw out.
6)Keep the fridge and freezer doors closed to keep the cold trapped inside.
7)If the power outage is for more than 4 hours, then put the ice-blocks into the coolers and move the food into that.
Keep in mind that without power the fridge will keep cold for just 4 hours while the freezer (if it is full) will most likely keep for about 48 hours.
Discard any food that has been stored above 40F (or 4C) for more than two hours. If the food smells bad, has changed in colour, texture or if you simply are in doubt-then throw it away. Better to be safe than sorry.


Sunday, January 10, 2016

Indians and the Risks of Consuming a High Sugar Diet

Sugar is present in a variety of foods not just sweets

A spoonful of sugar........makes the calories sit on your waist!! Are you noticing that you are slowly gaining weight even though you aren't eating junk food? Sugar might be the culprit.Have you ever given a thought to how much sugar you consume in a day?
We Indians consume way too much sugar every day without realizing the health problems associated with it. The general mindset is "eat and drink today for we are healthy" as a result of which tomorrow you will end up with a host of health problems!
Many of us associate sugar control to diabetes and believe that if they are not diabetic then they do not need to keep a watch on the sugar intake. This is not true. Diabetics definitely need to be more cautious as it tends to increase their blood glucose levels but non-diabetics also need to curb excessive sugar consumption.
This brings us to the question: Is sugar such a terrible food that we need to take it in limited amounts? The answer is that anything in excess is not good.
Here's what you need to know about sugar:

  • Nutritionally the only thing you get when you eat sugar is just calories (1 tsp/5g of sugar=19 calories). It has no other nutrients unlike a nutrient dense food like say for example nuts. Nuts will give you protein, minerals, vitamins, fibre and good fats (polyunsaturated) along with calories. These kind of foods are called nutrient-rich foods whereas candy and sugar are classified as nutrient poor foods.
  • More often than not, we tend to choose a sugary snack or drink instead of a fruit or other healthy foods and end up piling up on calories. This can lead to  dental caries and weight gain, which then increases the risk for other health problems like certain cancers, heart disease, and diabetes among others.Considering that Indians are at a greater risk of developing diabetes, this higher consumption combined with the resulting weight gain could trigger it off at a much earlier age. 
  • Eating a sugary snack fills you up for that moment, but since there isn't much fibre you end up feeling hungry again. This results in another snack which just increases your calorie count without offering your body other nutrients.
Most people feel that they don't eat too much because they rarely add sugar to anything. But what they don't realize is that while they might not add sugar into foods, they do have foods that already have sugar. Everyday foods and drinks like tea,coffee, biscuits, juice, soft drinks, breakfast cereals, jams, ketchup, ice creams, cakes and other sweets all have sugar. What we don't realize is the amount of sugar in these-a can of soft drink/aerated drink easily contains 8-10 teaspoons, while your tea or coffee can have anything to 3-4 teaspoons. Add these through the day and you could easily be having anywhere close to 20-25 teaspoons per day!! That's a whole lot.
Should we avoid sugar completely or is there a cut-off range? How much sugar?
While there is no need to completely avoid sugar, there is no safe range either. The WHO (World Health Organisation) and the American Heart Association recommend limiting sugar intake to:
Men= 9 teaspoons or less
Women= 6 teaspoons or less
Children:
Preschoolers= 3 teaspoons
4-8 years= 4 teaspoons
9-Teenagers=5-6 teaspoons

How much sugar do you consume? Keep a note-if it is over the recommendations, then you need to reduce it.

Thursday, January 7, 2016

Which is the BEST day to check your weight?

How Weekends may be the Key Factor in making you Lose or Gain weight

Do you get depressed at seeing your weight fluctuate every day? Don't panic-it's just a pretty normal phenomenon.
Researchers have now found out that the body goes through a weight cycle. This weight loss cycle or weekly weight rhythms is somewhat similar to the REM cycles (Rapid Eye Movement) during sleep. Researchers from Cornell University along with VTT Research Centre of Finland looked into what a seven-day-a week human cycle has on their weights.
They found a definite pattern in weight gain and weight loss according to the day of the week .Not surprisingly, the most weight gain among the participants was seen on Sunday and Monday. After that the weight tapered down to the lowest being on Fridays!
This only goes to prove that weight fluctuations through the week is a normal phenomenon among everyone and there is no need to panic.
Which is the BEST day to check your weight?
For weight watchers this is a also a good point to keep in mind and instead of checking weight every single day, to just check on one particular day of the week. The best day would be Friday-so keep Fridays as your weight check days.

Tuesday, January 5, 2016

Lifestyle changes may help women with Gestational Diabetes


Diet and Lifestyle changes for Gestational Diabetics 
Women who have Gestational Diabetes (diabetes that occurs during their pregnancy) have been known to be at risk for diabetes later in their life. Now a new study done at 22 Kaiser Permanente mediclinics on gestational diabetics post pregnancy suggests that with proper lifestyle changes and a good weight management program they may just be able to prevent diabetes from occurring later on.
If you have or had Gestational Diabetes, it is important for you to follow a strict diet and physical activity routine not just during pregnancy but also after delivery.
With Indians known to be more at risk for diabetes and the unhealthy eating patterns that urban Indian tend to follow diabetes could be knocking at your door even before you expect. Don't wait for your that to happen and then look for a diet and lifestyle change. Get healthy now and you could just prevent diabetes from happening to you.
Here's are 3 simple steps to a new healthy you (Both during and post-pregnancy)
1)Eat right-don't overeat, you don't really need to eat for two. You just need to eat the right foods in the right amount.
2)Be active: Unless your doctor has put you on bed rest, there is no reason why you cannot be active. The least you can do is walk everyday.
3)Drink lots of fluids: The last thing you want is to be constipated. Both pregnancy and lactation requires increased fluid intake and what drink can be better than water.

Check out our Women's Health Packages that can be tailor-made keeping you, your health problems and you eating habits in mind: Women's Health Packages at myindiandietitian.com


How to lose 1 pound (half a kg) of body weight every week by eating a Healthy Indian Diet


Are you planning on turning a new leaf this New Year? Are you looking forward to discovering the new Healthy You? If you've tried it every year and given up at the end of January-then trust me, there's NOTHING wrong with you! It's just that you haven't found the right way to get healthy. This year, take the right steps, do the right things and make this the "Year Of the New You".
Here are 9 simple steps to start off:
  1. Get up and move: Choose and start a physical activity or fitness program that you enjoy. It could be as simple as a brisk walk, a jog, aerobics, gym workout or a sport. Ideally something that keeps you on your toes for at least an hour every day. 'Sitting is the new smoking' these days-so keep moving! Your new mantra should be 'Calories in and Calories out'-burn out the calories that you eat!
  2. Detox or declutter your kitchen pantry: Remove all the chips, bhujias, ghatias, sweets,cakes, chocolates and all the unhealthy foods from your fridge and pantry. It's going to be out with the old and in with the new foods this year! If there are no tempting foods in your reach, you will end up not eating them.
  3. Stock up with 'real food': Once you have all the high-calories and ready to eat processed foods out of the house, buy lots of fruits, vegetables and ingredients that you need to make dishes from scratch.
  4. Always include a vegetable and a protein source: Make sure you eat at least one vegetable (more is better) at every meal and add some protein to add satiety. Protein foods keep you full for a longer period of time and the vegetable will reduce the amount of grain/cereal you have. Examples: Upma with vegetables and curd, poha with vegetables and curd, sambar with vegetables. If you can't add a vegetable-then add a fruit.
  5. Avoid sugary drinks and sweets: A little bit of halwa, a little bit of chocolate, a little bit of ice cream, a little bit of soft drink makes you pack on the pounds! 
  6. Buy a water bottle: Yes, that's right-a water bottle. Most of us forget to drink water through the day. Buy a big 1 litre water bottle (BPA free) and fill it up. Take it with you and you'll never have to buy packaged water or soft drinks when you feel thirsty. Make sure you drink two bottles of water by the end of the day.
  7. Set timings for your meals: Don't eat whenever you feel hungry-set regular meal timings. This helps in getting into a regular meal pattern and also does away with hunger attacks. This will reduce cravings and binge eating.
  8. Eat dinner two hours before bedtime: Eating too close to bedtime is a definite no-no! It not only interferes with your sleep pattern, but also makes you sluggish and susceptible to heart burn (acid reflux) in the night.
  9. Get eight hours of sleep: Researchers have now found a link between a lack of sleep and obesity. This is one simple thing which will go a long way in your journey of a new healthy you.
Once you have mastered these seven steps, then you can take the next most important step-find the right diet plan which has been tailor made for YOU. Check out this article- How To Choose the Right Indian Diet Plan for a Healthy Weight loss?

Also check out my website and pick a package that is suitable for you: My Indian Dietitian

Monday, January 4, 2016

How to Choose the Right Indian Diet Plan for Healthy Weight Loss?

Have you made your New Year's resolution to lose weight and are looking for the right Indian Diet plan for healthy weight loss? Then here is the checklist of what you should look for before signing up for it.

  1. Do they plan Indian Diet Plans for Healthy weight loss? This is most important especially if you are living outside India. If you sign up without finding this out you will be stuck with a fantastic diet plan or package but which is of no use for you since the foods are all Western! Let's face it-we may live abroad, love the Western lifestyle and the amenities that is offered there, but at the end of the day, we still want to eat our 'desi khaana". Akhir dil hain Hindustani!! 
  2. Is there a real dietitian or are you expected to interact with a computer? No really-think about it!! Why pay for a computer generated diet chart?
  3. Check the credentials of the person: With every Tom,Dick and Harry giving out diet advice these days, you need to be careful about who you sign up with. Look for a qualified dietitian who has worked at least a couple of years in a hospital. Most dietitians who have worked in a hospital know the dangers of crash dieting and are vary about prescribing the same to clients.
  4. Do they recommend fad diets? Some websites push fad diets (fruit diet, juice diet, GM diet,Cabbage diet ) to show immediate results. But remember-these results don't last. Not only that, there is a danger of nutritional deficiencies and severe hair loss after sometime. Do you really want that? Or would do you want something that helps you keep the weight off forever? It's your choice-but it's your body that will pay for what you choose!
  5. Are the Indian Diets planned for you or are they chosen from previously printed plans? Diets need to be planned, not printed off the internet. It's like going to the doctor and getting a check-up and by google. Would you really do that? You want something that is specific to you-one size does not fit all in the case of diets!! So don't be fooled by websites who take money to dole out pre-planned diet charts.
  6. Will the weight loss Indian diet be planned according to your eating habits? Again what's the point of eating something which you are not used to eating? For example-if you are a South Indian and the diet planned is a typically North Indian diet. It's just not right for you. 
  7. Will there be follow-ups? You need to have your diet reviewed basically to see how you are doing on it and if any changes are required.
If this is exactly what you want, then do get intouch with me to schedule an appointment as the first step to a new, heathy, YOU!!
 Click to go to choose the right Indian Diet Plan for Healthy weight loss: My Indian Dietitian



6 Healthier, Lighter Recipes of Your Favourite Indian Foods

Indian food has some of the most sinfully delicious dishes that it makes you crave for more. Most of these dishes are so rich that it makes you feel sluggish for the rest of the day. So what if you could make lighter and healthier versions of the same dishes which you could enjoy and still go about your day without feeling guilty.
Here are some healthy Indian food recipes that you can try out and enjoy (portion control is still a must). (Click on the name of the recipe to go to the page)
1)Healthy Palak Paneer recipe: Make it a low-calorie version, but don't compromise on the taste by using low-fat milk and wholewheat flour (atta) to make it creamy. You can substitute the paneer with tofu, chickpeas or even chicken. Enjoy this with some hot phulkas or rice and dal.
2) Healthy Dal Makhani recipe: The makhani in this title is misleading as there is absolutely no makkhan (butter), no cream used in this recipe. Just removing that brings down the net calories in this recipe-and the low-fat milk adds the creaminess to the dish. Enjoy this with a plate of rice ,a side of veggies and some salad.
3)Healthy Chicken Biryani recipe: A healthier version of the delicious Indian Chicken Biryani made by using very little oil and some mixed veggies to increase the vegetable and fibre intake. If veggies in your biryani isn't your cup of tea-then you could always avoid them, but we are thinking about health here people!! 
4)Healthy Kotthu Paratha recipe: Yes, you can make this healthy by using your regular phulkas (wholewheat/Atta) instead of the parathas made with maida and oodles of butter and oil! Once mixed with the chicken/egg you honestly won't know that it is a healthier version of the Kotthu Paratha.
5)Healthy Ragda Patties/ Healthy Alu tikki chaat recipe: Use rava/semolina to coat the tikki/patties and shallow fry or bake the tikkis. The rava ensures that the tikki doesn't absorb oil like those made with bread crumbs.
6) Healthy Tandoori chicken recipe/ Healthy tandoori fish recipe: Tandoori food should actually be healthy as they are baked. By not using oil and food colour in the marinade, it actually becomes all the more healthy.
Remember that too much of even the healthy foods can be bad for you. If you are interested in knowing how to get an Indian Weight Loss Diet chart do contact me an we can work on a tailor-made diet chart for you. Check out my Website: http://myindiandietitian.com/