Healthy Breakfast: Rawa Uttapam

The instant South Indian meals are easy to cook as well as healthy & tasty. I will share the recipe of Instant Rawa Uttapam for a healthy breakfast.

Rawa Uttapam

Ingredients
Rawa or Semolina: 2 cups
Yogurt (un-fattened): 3 cups
Green Capsicum: 1/2 cup chopped
Cauliflower:1/2 cup chopped
Tomato: 1 medium chopped
Onion: 1 medium chopped
Chillies: 2 chopped
Salt: as per taste
Oil

Preparation:
1. Mix the Rawa & Yogurt well till a smooth paste is made. Mix it well with salt.
2. Add the onion & chillies to the mix. Let it stand for 15 min
3. Mix the rest of the veggies in a bowl & add some salt. This will help it get cooked easily and also the taste would be better.
4. On a non-stick pan, let it heat up and then brush oil.
5. Pour the batter enough to get a 6" uttapam.
6. After it is half cooked, add the veggies on the top & turn the side.
7. Let the other side cook on low flame for 2-3 min.
8. Serve it hot with veggie side up.
9. You can make the chutney also with khus khus paste, coconut paste & curd mixed or enjoy it with tomato sauce.

A healthy breakfast with good proteins & good taste served on the platter. Thanks!

Best Food for the New Mom

Post pregnancy the food you eat can make you and your baby healthy. The right food not only gives you a good health, lose the extra pounds but also will ensure a healthy baby. Foods that give you constant energy the new mom needs & the nutrients both mom and the baby needs, because if it doesn't come from the food it goes away from the mother's body.

1. Water: The body consists of 75% water and the body needs it for making milk for the baby also, so definitely increasing water intake will help you to make more milk. Also the breast-feeding can cause dehydration in the lactating mother, so drinking water helps.

2. Salmon: Salmons like any other fatty fish have a compound called DHA, which is essential for the nervous system of the baby. The mother's milk has DHA but the nutrient might not be enough if not taken in mother's diet.

3. Low fat dairy product: Dairy products like milk, yogurt & cheese help provide the body with essential calcium, protein, Vitamin D & Vitamin B complex to the body & also the milk you feed to your baby gives him the strength for stronger bones with the calcium & Vitamin D.

4. Legumes: A good source of proteins for vegetarians & vegans. Intake of the dark colored legumes like kidney beans & black beans also provide a good amount of iron in the milk.

5. Oranges: Powerhouse of antioxidant & rich in Vitamin C, they are very much needed by the nursing mother, if sipping on juices check out for natural ones without high sugar levels.

6. Garlic: Garlic has been known as age old remedy for boosting milk in new mothers. Adding it to food not only adds flavor but also the bonus. If not fan of garlic in food, can take pills which are equally good & does not have the afterward pungent smell.

7: Leafy Greens: They are a great source of Vitamin A which is good for the baby. They are also a great source of calcium for vegans. They also provide ample amount of iron & Vitamin C and known for excellent heart healthy anti-oxidants.

8. Eggs: They are versatile way to provide the body with protein & nutrients. If DHA fortified eggs are available in your area, you stand a better chance to increase your DHA intake.

There are also other advised foods which are good during & after pregnancy, you can add the best to your diet for your & your baby's health. A sick mother cannot be a great mom. Thanks!

Fertility Friendly Foods!

If you are trying to start a family & want babies, believe me, diet does help. Our ancestors have always said that the kind of food we eat makes us more fertile & some affect adversely, it's true. So, we will list some foods which, is also suggested by preliminary research, help women in the ovulation stage. A healthy diet which is clean from chemicals & organically grown can give the best results.

Dairy Product: Adding dairy to your daily diet helps you in the preconception stage. It is suggested to to keep it low fat in all forms of milk, yogurt & cheese if you want to keep a watch on your weight as well. But it is known that a full fat version helps in the ovulation stage for women. But keep it under limit to avoid any unwanted consequences.

Lean Meat: Lean version of chicken, turkey or red meat helps improve the protein intake the body. Not only protein they are high source of iron & the iron present in the diet in preconception stages improve the chances. Also remember too much of animal protein will not be good. Vegan diet can add iron by spinach & other leafy vegetables in the diet.

Whole grains or Complex carbohydrates: Any carbohydrate source with a low glycemic index keeping a good watch the insulin is good. Insulin spikes & changing sugar levels are not good for fertility. So, ditch the refined flours & rice etc. Complex carbohydrates are difficult to digest & release the insulin & sugar periodically, this also helps the ovulation process.

Berries: Any berries like strawberries, raspberries, blueberries etc are great if you are planning for the next step. The antioxidants protect you from cell damage & cell aging, including your ovum. The best part is they taste good as well, add to the fruit salad, custard or smoothie.

Omega 3 fatty acids: The best source are fatty fishes and if you are vegan nuts like almonds, sesame, pumpkin seeds etc are great for you. They increase the blood flow to the reproductive organs, beefing up fertility also improving the production of hormones necessary for the reproduction cycle.

These foods for fertility can improve ovulation, hormones production and the health of the eggs and sperms. These foods for fertility also prepare a woman to have a healthy pregnancy. A balanced diet & stress-free life is the best way to a better family planning.

Asthma- Natural Prevention Methods

Asthma as we all know is a chronic lung disease that inflates the airways in the lungs & disrupts the natural breathing process. It can be associated with a wheezing or whistling sound while breathing, chest tightness, short of breathing & coughing. It is also seen that the coughing increases during night & early morning. The airways which carry air into our lungs are inflamed in people suffering from asthma. The inflammation makes it difficult for the person to breathe normally, due to swelling & the sensitive tissues & cells react with certain inhaled substances making it worse. The muscles around the airways tighten & causing less air to flow to the lungs. To fight inflammation the cells start producing more mucus than usual leaving even less space for the air to pass. These symptoms are very common in childhood & seem to improve with time but not necessarily. Though asthma is not known for complete cure but we can take some measures to lesser the chances.

Apart from the medicines & sterols which are used for treatment of asthma, the below written natural home remedies can help the sufferer.

1. Always keep your house clean, allergens like dust mites, animal dander create more trouble for the person. Do not let these allergens attack you, try to avoid contact with them as much as possible. Also furry pets should be kept at bay as animal hair is known as an allergen.

2. Turmeric is known as an anti-inflammatory agent & has shown good results. Drinking lukewarm milk with a pinch of turmeric helps fight inflammation. Similarly ginger also shows positive effects on curing inflammation & can be effective.

3. Magnesium rich food is good for relaxing the airways, also used in medication in emergency situation. If taking in capsulated form please know the correct dosage as it might have side-effects like upset stomach.

4. Omega-3 fatty acids act as drugs leukotriene inhibitors, which inhibits the action of infammation causing agents in the body.

5. Make a chart of food you eat everyday & the level of asthma for 15-30 days. Asthmatic action can be triggered by food which contains allergens, some people might be allergic to milk products, or other animal proteins, or wheat, sugar or other carbohydrates. So, continuous monitoring can help you identify it for you.

These remedies will not cure your asthma but reduce the severity. Other things to note for asthma patients is a strict non-smoking life, avoid fireplaces or other smoky things. Avoid drugs containing aspirin & ibuprofen as they are known to induce asthma. Try not to sleep on your stomach as this worsens respiratory problems. Do not stop medication if you have been advised by a medical practitioner till they ask you to discontinue the usage. I hope this small article will help you with some insights on better lifestyle with asthma.

Yogurt based Smoothies

Hi Friends! Today I am writing about 3 simple to make yogurt based smoothies with fruits. Make your yogurt taste yum in the summers also perfect for people who can't have milk.

Mango Smoothie

Ingredients:
Mango (Ripe) :1
Yogurt: 1 cup
Cinnamon powder: To sprinkle
Dried Cranberries: few pieces

Preparation:
1. Peel the mango & cut the flesh into pieces.Add it to the mixer grinder.
2. Add the yogurt to the mixer grinder & churn it well to get a smooth paste.
3. Pour it in the glass & sprinkle the cinnamon powder and garnish with the cranberries & your cool smoothie is ready.

Berry Smoothie

Ingredients:
Strawberries: 1/2 cup
Cranberries: 5-6
Blueberries: 5-6
Raspberries: 5-6
Yogurt: 1 cup
Honey: 2 teaspoons

Preparation:
1. Wash the berries & place it in the mixer grinder.
2. Add the yogurt to the mixer grinder & churn it well to get the smoothie.
3. Add the honey & run the mixer once more. And pour it to enjoy the chilled berry smoothie.

Orange Smoothie

Ingredients:
Oranges/ Tangerine:2
Yogurt: 1 cup
Slices of Tangerine: for garnishing

Preparation:
1. Peel of the tangerines or oranges & remove the seeds, then add to the mixer grinder.
2. Add a cup of Yogurt to the mixer & run till a smooth paste is got.
3. Pour it into a glass & keep the slices on the edge to present.

So these super cool ideas for this summer are going to be great as a mid time snack as well.

Healthy Egg Recipe: Deviled Egg

Hi Friends! I would like to share a very simple & tasty recipe today, made by different people in a different way. I will tell you my way with a twist of Indian taste & definitely the food value of eggs ranging from protein, vitamins, calcium, minerals all intact.

Deviled Eggs (Indian Style)
Ingredients:
Eggs: 6
Cilantro: a few springs
Chili: 1
English Mustard paste: 2 teaspoon
Onion: 1 small

Preparation:
1. Boil the eggs in a saucepan with water covering the eggs for 12 mins.
2. Remove from flame & drain the water. Run under cold water. Peel the eggs & keep aside.
3. In the meanwhile when the eggs are cooking, chop the onion, cilantro and chili finely.
4. Take the hard-boiled eggs & cut them into halves and remove the yolks.
5. Take the yolks in a mixing bowl & smash them. Add the mustard paste to the same and mix it well.
6. When you have got a smooth paste add the chopped cilantro, onion & chili and get a homogeneous mix.
7. Now arrange the egg whites on a plate & fill it with the yolk mix.
8. Your delicious Indian Deviled Eggs are ready.

Hope you like this recipe friends. This is a very original idea from my end please let me know your opinion on the taste.

Milk or Yogurt?

Dear Friends we all know that dairy products are great for health, but to know what are the specific benefits of milk & yogurt. Though both come from the same source the calories, calcium, and other nutrients. So, we need to know which one is better for which purpose. The list is as follows:

Yogurt is fermented milk, but as seen above the properties differ. And as being dairy products are excellent source of different kind of nutrients. You can see that both have certain good qualities and should be included in diet. Actually it is also seen that milk has better quantities of these Vitamin D & K. Milk provides 30-45% of your daily Vitamin intake, which I am sure would be not possible by any other source. And the variety of vitamins & minerals present in milk & dairy products is the highest compared to any other food. But as milk has some adverse effects on digestion people with these problem should have caution in taking milk in their diet. Yogurt is a better substitute to these people. Though people with no such problems should include portions of both in their diet. Also milk & yogurt both can be enjoyed in various forms. You can have shakes, smoothies, and raita etc. can be had easily & made enjoyable. 

A healthy note to add is no addition of sugar either in milk or yogurt, sweeten it with natural fruits rather than sugar. Sugar addition have negative effects on the dentures & also can make you lack in concentration. So, stray from sugar and use other alternative natural food to sweeten.

Thanks!!

Weight Loss- Power Foods 2

I will again try to list a few food items which can be easily made available in the day to day meal. When I started to become calorie conscious I started the wrong way. I started with what not to eat but it soon started to feel like I have no options to eat. So, want people o find out what to eat before what not to eat. If you know what you eat the not to do would automatically follow. I am a foodie & like different types of cuisines & food, so I know how difficult it is for people to stop eating. The concern should be 'What to eat' & 'How to eat'.

1. Eggs: We all know that eggs are great source of nutrition to the body. Egg whites are great source of lean proteins but mind you egg yolk is equally important. You might say that it has cholesterol in it then how can it be good, and you are right because that's what earlier research use to say. But in new research it has been found that egg cholesterol is an important part of providing dietary cholesterol which has been seen to lower LDL (bad cholesterol). Also eggs are good source of Vitamin D, Vitamin B (B6, B12, riboflavin, folate & choline) and Omega 3 fatty acids & 7g proteins (half in egg white & rest in the yolk). Eggs can be made in different recipes & can be very tasty. Avoid use of saturated fats while cooking the egg, that will only have negative impact. Boiled, poached, baked, fried (in lite olive oil) enjoy it as you wish.

2. Apples: As the old saying goes "An apple a day keeps the doctor away". Please don't substitute it with the apple juice, I know it tastes great but you miss a good portion of the fiber present in the whole fruit. The fruit has good amount of vitamins & minerals. The fiber present helps clear cholesterol from bloodstream & slows down the absorption of carbohydrates in the body thus controlling release of sugar into the bloodstream. Nowadays apples are sprayed with wax to give a glossy shine which also attracts more pesticides & chemicals, so peeling is a good option though some good fiber may be gone with the peel.

3. Carrots: A very easily available vegetable in the winters. It has a great amount of fiber content, out of which most is soluble a chemical called calcium pectate. This soluble fiber easily reduces blood cholesterol levels. Also the Vitamin A present in carrots can not easily be found in most other competition. It has been known as a strong anti-oxidant & helps prevents cancers stomach, cervix, uterus etc. Eyes will also be benefited & cataract can be delayed by having good amount of carrots. You can enjoy the same in salads & different dishes (Gajar Ka halwa not suggested ;)).

4. Dairy Products: Dairy products are important in our day to day diet. The choice of the product used is of essential concern in the case. Milk, yogurt & cheese (not many options in India) are good source of Calcium, proteins, Zinc and some Vitamin B complexes. Dairy products also are source of high fat & calorie intake so the variants to be chosen are the low fat ones. It's also seen that the low fat or skimmed milk has more protein & Calcium compared to full fat milk. The calcium is believed to break down the body fats. And whey protein, linoleic acid are already known for healthy muscles & reducing fat.

5. Almonds: Nuts are great snack between meals, though many would say that it is high in fats & high calories. It is not so true because actually the calories estimated in almonds are much lower. Also the fats present are again healthy fats required by the body. And nonetheless the Vitamin E in Almonds is very high which is responsible for good skin & hair. A snack of almonds satisfies the hunger (high fiber keeps you full) & also provides with good benefits. The calories present are not very high but enough to satisfy the mid meal hunger & prevents over eating at meals.

Thanks for your reads & supports. Friends please help me improve my blog by your valuable comments on the content. Would like to know from you what you would like further in the blog. Thanks!!