Machchi ki Dhaniya Curry

The recipe is made from Pomfret & Coriander or Cilantro.

What you need?

1. Pomfret: I used three pieces cut into halves. Make slight cuts on the fish for better marination.

2. Coriander or Cilantro leaves: 1 cup, cleaned and washed

3. Tomato: 1 large, chopped

4. Onion: 1 medium

5. Garlic: 2 big cloves

6. Chili: 1-2 green chilis

7. Spices: 1 teaspoon red kashmiri powder, 1 teaspoon coriander powder, 1 pinch of turmeric powder, 1/2 teaspoon amchoor

8. Salt to taste & white oil 1 tablespoon

9. Lemon for marianation

How to make it

1. Wash your fish & mariante it with salt & lemon for more than two hours.

2. Chop the onion & garlic, keep it aside.

3. Make a fine paste of coriander & tomato & keep it aside.

4. Heat the non-stick fry pan & pour the oil. And slightly toss the fish in the oil, don't deep fry. Once it is slightly cooked remove it from the pan.

5. Add the onion & garlic & fry till golden. Add the green paste with all the spices and mix well. Let it cook well. When the oil starts separating, add the fish & let it cook for around 10 min.

6. When almost done add the green chilis & a few drops of lemon juice.

7. Cover it & let it stand for 5 min. Serve it with rice.

Recipe: Mutton Kofta Curry

Hi! Today I am sharing the recipe of Mutton Kofta Curry an Indian delicacy. I would just like to share a few health benefits of Mutton or Goat meat.

• Improves blood cholesterol levels
• Reduces the risk for atherosclerosis
• Reduces the risk of coronary heart disease
• Contains Vitamin B which helps you burn fat
• Reduces the risk of obesity
• Helps you have a healthy skin
• Helps beats stress and depression
• Rich in calcium and helps in bone building and teeth strengthening
• Enhances producing new body cells thus delay the aging
• Helps in maintaining the functioning of thyroid gland

Let's start with the preparation of this simple recipe, which is going to be super delicious.

Ingredients:

Mutton or Goat Meat minced: 400 g

Ginger garlic paste: 4 teaspoons

Onion: 1 large

Tomato: 1 large

Chili: 1-2 as per taste

Clove- 2-4

Green cardamom: 1

Cinnamon: 1 inch

Turmeric powder: 1/4 teaspoon

Red Kashmiri Chili Powder: 1 teaspoon

Coriander powder: 1 teaspoon

Kasoori methi: 1 teaspoon

Mustard oil: 1 tablespoon

Salt: to taste

Preparation:

1. Take the minced meat in a bowl, add 2 teaspoons of ginger garlic paste, and mix it well. Keep the marinated meat in the refrigerator for half an hour.

2. Dice the onion into small pieces, and make a paste of  tomato, the ginger garlic paste,, turmeric powder, coriander powder and the chili powder.

3. Heat the oil in a frying pan, add the crushed, cloves, cardamom & cinnamon and the diced onion. Fry till it turns golden in color.

4. Add the tomato paste and mix it well add water as per requirement & let it boil. Add salt to taste.

5. Once it reaches boiling point add small balls of the marinated meat giving shape with the help of your hand.

6. Cover the pan & cook on low flame for 10-15 min. Check whether your meat is cooked in this time.

7. Now add chili cut in small pieces and sprinkle the kasoori methi. In a minute turn off the flame, let it stand for 5 minutes. 

Your dish is ready to serve, Serving is suggested with steamed rice or hand made Indian breads or roti.

Saturday Brunch- Pasta!!!

Happy Saturday to all! Lazing around & eating good food is all I want to do. So thought of sharing a brunch recipe, Chicken Pasta in Red Sauce.

Chicken Pasta in Red Sauce

Ingredients
Penne Pasta: 200 g
Chicken: 1 cup small cubes
Broccoli: 1 small
Peas: 1 cup
Baby Corn: 5-6
Onion: 1 medium
Vinegar: 1 tablespoon
Red sauce (tomato based): 1 tablespoon
Oregano: 1/2 teaspoon
Fresh Grounded Black Pepper: 1/ 2 teaspoon
Salt: as per taste
Olive Oil: 1 tablespoon

Preparation
1. Boil the pasta, till it becomes tender. Strain the water & keep aside.
2. Dice the vegetables in 1 inch pieces. Marinate the chicken in vinegar, salt & pepper for 10 min
3. Toss the vegetables till golden in a little oil. Keep it aside in a bowl.
4. Toss the marinated chicken on low flame, cover it till it is cooked & the chicken secretes the fats. Add the vegetables to it & let it cook for some time.
5. Add the pasta to the mix & toss it well, add salt & freshly grounded pepper.
6. Add the sauce & mix it well. Sprinkle the oregano over the recipe & it is ready to be served hot.

A Happy Saturday with a happy brunch....

Healthy Egg Recipe- Scrambled Egg with boiled Potatoes

Hi Friends! Welcome to you a fresh new week, will start your week with a healthy egg recipe, you can enjoy any time of the day. It is a very simple & easy recipe.

Scrambled Egg with Boiled Potatoes
Ingredients:
Potato: 1 large
Eggs: 2
Condensed milk: 2 teaspoon (unsweetened)
Onion: 1 medium
Tomato: 1 medium
Cilantro: A few springs
Chili: 1
Dried Oregano: 1/2 teaspoon
Dried Basil: 1/2 teaspoon
Paprika Flakes: 1/4 teaspoon
Salt to taste
Olive oil: 2 teaspoon

Preparation:
1. Boil the potato with skin, cut into half in a bowl with water @ 100% Microwave for 8-10 min
2. Beat the egg with little bit of salt & condensed milk.
3. Pour it into a heated pan  with 1 teaspoon of olive oil & slowly stir it as it condenses to get a perfectly scrambled egg. After finishing keep it aside in a plate/ bowl.
4. Chop the onion, tomato, cilantro & chili finely. Take the boiled potato & cut into cubes of 1/2 inch each.
5. In the same pan add oil. Then add Onion, when it starts getting little light add the cut-boiled potatoes & mix well. Add the spices (dried oregano, dried basil, paprika flakes & salt as per taste). Add half the tomatoes to the same and after a min add the scrambled egg & turn off the burner.
6. Serve it on the plate & garnish it with chili, cilantro & rest of the tomato pieces. And serve it with love!

This can be had any of the meals & is filling for a person. Enjoy this recipe & let me know how you like it. Thanks Friends!

Pranayam (Yoga) for Healthy Life-2

Hi Friends! This post is in continuation to my previous post on Pranayam. I had informed about three ways of doing Pranayam to be healthy & will continue with the rest of the three. To read about the previous ones already discussed & benefits of Pranayam please click here.

Bahya Pranayam
1. Sit with cross legged on the floor or ground.
2. Inhale fresh air & fill your lungs, hold.
3. Exhale the air forcefully (do not make it uncomfortable)
4. Now touch your chin to the chest & pull your stomach in so that it feels that you are trying to touch your back with your stomach.
5. Next lift your chin & breathe in slowly, hold it. Then exhale.
6. Repeat this 5-6 times.

Brahmari Pranayam
1. Close your eyes & start breathing.
2. Close your ears with the thumb & place the index finger above the eyebrow. Place the rest of the fingers on your eyes & face.
3. Keep your little fingers near your nostrils.
4. Now start breathing & fill your lungs with air.
5. Partially close your nostril with your little finger & breathe out with a humming sound like a bee originating from the throat.
6. Repeat thhis 3-5 times.

Udgeeth Pranayam
1. Breathe into fill your lungs with air.
2. Then slowly breathe out chanting "Om" originating from the throat with an emphasis on O and a short M.
3. Repeat this 5 times.

Enjoy doing Pranayam daily & let me know how you feel. Thanks Friends!

Pranayam (Yoga) for Healthy Life

Hi Friends! Today we are going to talk about Pranayam the ancient technique of breathing exercise. It consists of six breathing exercises out of which we will talk about three of them. At first listing down the benefits of these exercises for you so that you know why you should include it in your daily routine.
1. Improves blood circulation
2. Eases out breathing
3. Healthy heart & other organs with proper movement & blood circulation
4. Increases life expectancy
5. Better mental health

Bhastrika Pranayam:
1. Sit with crossed legs in your lawn or your porch on the ground.
2. Close your eyes & breathe deeply so that your diaphragm goes down & your chest expands.
3. Release your breathe at once.
4. Repeat for 5 mins.
5. Start it slow & with time you can increase your speed.

This technique helps us to ease out our breathing process & improves our concentration and other mental abilities.

Kapalbhati Pranayam:
1. Sit in the same position as mentioned above in open air (lawn or porch).
2. Inhale through your nostrils normally, allowing the lung to expand.
3. Exhale through both nostrils forcefully, assist by pulling in your stomach.
4. Repeat for 10 min

This technique helps us concentrate on forced exhalation & normal inhalation. The contraction of stomach muscles in the process helps you in burning fat around the area & improved digestion.

Anulom Vilom Pranayam:
1. While sitting in the same position, close your eyes & concentrate on your breathing.
2. Close the right nostril with right thumb breathe from your left nose, fill your lungs.
3. Move away the thumb & now close the left nostril with the middle & ring finger of the right hand. Exhale completely from the right nostril slowly.
4. Now inhale with your right nose & fill the lungs.
5. And now move your hand & close the right nostril with the right thumb like earlier & exhale.
6. Repeat the process for 10 min.

This technique of alternate breathing helps improve breathing and also uses both the nostrils & clears any congestion. It also helps people suffering from problems of sinus.

I hope this article gives you an insight on how useful introducing pranayam in your daily routine. It gives a fresh start to your day & shows great results in improving the quality of life. Thank You!

Benefits of Walking

Hi Friends! Mid of the week & missing your daily routine of exercise. Add a twist start walking, it is the simplest of all to add to your routine.

The benefits of walking can be listed as below:
1. Improved cardiovascular & lung fitness.
2. Better management of hypertension, high cholesterol, joint & muscular pain, stiffness, and diabetes
3. Reduce body fat
4. Increased muscle strength
5. Strong bones & improved balance

These are the health benefits which should be on your mind while planning for that walk. Well other than that the benefits which can be mentioned are available to everyone, and best there is no cost for this exercise. It is also good for beginners, no pain which is generally associated with work out. It does not give you results in a week but the long term effects are worth noticing.

When you walk 30 mins a day your body becomes active & it really does not pose any health risk. You can make walking a part of your life easily & add it to your routine. The time of the day doesn't make any difference on the amount of calories burnt.

Walk 10000 steps a day & you will keep your heart fit. Wear a pedometer while walking to count your steps, this will help you motivate. Be comfortable while walking, whether you run or walk the same distance you lose the same amount of calories. Only when you walk you take more time to cover the distance. Once you become comfortable while walking, you can increase the intensity by walking uphill, walking longer, increase the speed etc.

To enjoy walking the footwear you wear has to be perfect else it can give you blisters or sores, comfortable shoes are a must. What else we can do to increase our pleasure while walking is simple like listening to music, walking with friends, taking your pets for a walk. Go explore new places while walking, make your walk more interesting. If you want to stick near your residence, take rounds around your complex. You will not get this comfort with any other form of exercise.

So, friends how about a walk right now. Because there is no correct or right time to start. Start early to be healthy. Thanks!

Foods Good for Organs they Look Like

Hi Friends! An interesting topic today, you may say God showed us a way for us to know food that are good for us. And research has proven the fact that the foods are great for the human organs they resemble.

Beans & Kidney

Both the name & the shape resemble the kidney of human beings. Kidney beans provide vitamins & minerals essential for health. They are rich in magnesium & potassium which help prevent kidney stones. Also are superstore for fibers help digestion & prevents constipation.

Walnut & the Brain

Look at the walnut, you will see a small brain, left & right hemisphere cerebrum & cerebellum, also the nut is protected by the hard shell just like the boney skull. They are also nicknamed the brain food. Walnuts are a very good vegan source of Omega-3 fatty acids. It helps the lubrication of the brain & keeps everything flowing properly.

Oranges & other citrus fruits & the breast

Grapefruits, oranges, lemons have a structure similar to the female breast. They have powerful limonoids which inhibit cancer development in lab animals & also in female breasts. This is just not a coincidence.

Tomato & Heart

A cross section of the tomato has four sections just like our heart, & red like our heart. Lycopene in tomato has been associated with healthy heart. It has shown a reduced risk of cardiovascular diseases by 33% in both men & women. Olive oil & avocado added to tomatoes can help absorption of lycopene in our body.

Ginger & stomach

Ginger looks like our stomach, and no doubt it has an excellent digestive agent. Gingerol is responsible for the pungent scent & taste, is an excellent phytochemical has ability to prevent nausea & vomiting.

Celery & Bones

Celery stalk look like the human bone & specially target bone health. The presence of silicon in these foods help a strong foundation to the bones. Bones are 23% Sodium & the same composition is in celery.

Carrot & Cornea of the eye

We all have known for the benefits of the carrot for the human eyes. A slice of carrot resembles the cornea of the eye. Beta-carotene which produces the bright orange color in carrots are responsible for reducing cataract. They are also known to improve the blood flow to the eyes.

Now isn't this great... look at the shape of a fruit or vegetable and can know what the benefits of the same are. I believe it is an excellent way of nature to teach us what is good for us. Enjoy your day & have a great day ahead. Thanks!

Turmeric: Benefits for health

Hi Friends! Turmeric as we all know is a root used for spice in a curry, gives a bright yellow color & has a warm & bitter taste. It has been known to our sages & saints in ancient times & they have described it for medicinal use. The health benefits are associated to curcumin the main ingredient responsible. The studies conducted with high level of this compound which is present in much lesser quantities in actual diet. Taking it with black pepper has shown increased absorption of curcumin in the bloodstream.

The benefits of turmeric can be listed as follows:

1. Anti-inflammatory agent: Inflammation is a way of fighting foreign invaders & also has a role in repairing damage. But chronic inflammation has been studied to be cause of many diseases like cancers, neurodegenerative disorders and artherosclerosis. Curcumin helps fight these conditions as it helps fight agents associated with these.

2. Antioxidant: It is also a powerful antioxidant it helps fight the free radicals present in the body which are responsible for damaging the DNA, proteins etc. It can be a reason for different diseases like cancers caused due to mutation & other neurological disorders.

3. Liver related diseases: Research has shown positive results on chronic liver damages. The antioxidant & anti-inflammatory action of turmeric is helpful in these actions. It has shown results in reversing cirrhosis.

4. Heart diseases: Blood pressure, blood clotting, heart attack & stroke have been seen to be affected by the endothelial dysfucntion. Endothelium is the lining of the blood vessels. Curcumin has shown to improve the function of this lining. Alongwith this the antioxidant property is important for proper functioning of the heart.

5. Depression: As stated in my previous posts depression is a psychotic condition which is related to the functioning of the brain. Turmeric has shown proven results in improving the cognitive abilities & memory. Turmeric also boosts the neurotransmitter serotonin & dopamine.

6. Anti-ageing: As it is a powerful antioxidant & anti-inflammatory agent can play a major role in anti-ageing. It is a derived function of many factors in which oxidation & inflammation plays a major role.

7. Weight Loss: It is a weight loss agent as one of the major reason for obesity & related diseases is presence of macrophages in fat tissues. These cause inflammation in organs like heart, islets of pancreas and also increases insulin resistance.

Turmeric is an ancient healer and being used in the Indian society for century. I have listed only some of the benefits from this root. There are other benefits also of this root which are known to many, in case you want to know more please tell me I can make another post about the other common uses. Thanks!

Avoid These Three Things

Hi Friends! I have not spoken about things which you should not do to stay healthy till date, but today I thought to blame three things which are causing troubles in our lives. All three of them start with the letter 'S', SUGAR, SALT & SATURATED FATS. After reading the names you can think why, though by avoiding I do not mean remove them from your diet, you just have to reduce or replace your options. They all are

As we all know Sugar is a culprit for high blood sugar levels or type-2 diabetes (not the only reason), reducing intake of sugar can help reduce the risks. Sugar is not only high in calories but also its glycemic index is high and mind you the refining of sugar uses various chemicals in the process which are harmful for the body. It is advisable to avoid sugar and use natural sweetening agents like organic honey, real maple syrup, xylitol, sorbitol, stevia etc. Though across countries in the Indian subcontinent jaggery (gud) considered as a safe option for diabetic patients but it is not. It is equally bad for your health, please consider this before using jaggery. Actually the food we eat has some or the other form of carbohydrate which breaks down to glucose to provide us energy. Now all the glucose may not be used by the body so it remains in our bloodstream and might convert to triglycerides which are stored around your waist. Sugar is not an essential item to our diet for this reason, in fact it is a bad guy. Reduce your sugar intake to avoid weight gain, weak immune system & of course diabetes.

If talked about salt, all know the chronic effects of excess salt in food like hypertension, cardiovascular diseases, edema (water retention) & stomach cancer due to the presence of Sodium. Salt is nothing but Sodium Chloride (NaCl) , the free ions of salt Na+ & Cl- are both required by the body in small amounts for proper functioning of the body. Muscle cramps, dizziness or electrolyte disturbance symptoms can be seen in people with salt imbalance. How to limit your intake of salt? Avoid packaged & processed foods, as they contain high amounts of sodium content & you cannot control your intake. Cook with less salt, avoid adding table salt during meals.

Now the last food saturated fat contains only triglycerides which are saturated fatty acids. Animal fats like butter, ghee, fatty meats, cheese etc. and plant fats like coconut oil, cottonseed oil, palm kernel oil are example of foods with high saturated fatty acid content. They are cause of many diseases which can be deadly like cardiovascular diseases by blocking the arteries and differesnt cancers like breast, colorectal, prostrate & ovarian cancers. These fats should be removed from the diet & should be replaced by monounsaturated fats like soya oil, olive oil, sesame oil etc.

Friends these small changes in our lifestyle can be a life changing event. I remember an old saying "Health is Wealth" so without health there is no fun in living. Have a great day... Thanks!

Sprouted Mung Snack

Hi Friends! I will write about a snack for the evening which can be easy & healthy for you.
It is a snack from sprouted Mung (a green lentil pic below). It is an Indian lentil which is packed with nutrients potassium, magnesium, folate, Vitamin B6 & fiber. Magnesium helps in muscle repair& control stress. Potassium is known to maintain the Sodium Potassium pump & lower the blood pressure. For pregnant women Vitamin B6 & folate are important nutrients for child growth. Unlike the black beans they are very small in size and do not need to be cooked before eating. Also being a vegan option can be enjoyed by everyone.

Ingredients:
Mung Beans: 1 cup
Tomato: 1 large
Onion: 1 large
Raw Mango: 1 small
Chilies: 2
Cilantro or Corriander: Few Springs
Pomegranate Seeds: Few
Lemon: 1
Cumin Seeds: 1 teaspoon
Corriander seeds: 1 teaspoon
Black Pepper powder: 1/2 teaspoon
Olive Oil: 1 teaspoon
Salt as per taste

Preparation:
1. Soak the Moong Beans overnight in little water, they will swell up. Drain the water & refrigerate in the morning, by evening you will see them sprouting.
2. Add the cumin seeds & corriander seeds to a heated empty pan. When it starts to change color take it off the burner, grind it to get the powder. It will have an excellent aroma.
3. Chop the Onion, tomato, mango & Chili. Mix them well with the sprouted beans.
4. Add the cumin-corriander powder, black pepper & salt and mix well.
5. Now add the olive oil & lemon juice to the mix.
6. Your tempting snack is ready to eat. Garnish it with chopped cilantro leaves & pomegranate seeds

Isn't this easy! An amazing low calorie snack for the evening great for health with a tangy flavor of raw mango. It is good for patients with diabetes, heart diseases & pregnant women. You can also make your own additions to it by adding sprouted black bengal grams or yogurt if you consume dairy products.
Thanks to all!

Heart Healthy Food

Hi Friends! Heart diseases are the no.1 killer across the world. The foods which help us keep our heart in good should be in our diet & today my topic will be the same. The risk of heart attacks & strokes (cardiovascular diseases) can be reduced by healthy eating & healthy living. Find the below list to make a difference in your diet.

Nuts: They are a source of plant Omega-3 fatty acids, mono & poly unsaturated fatty acids favorable for the heart, magnesium, Vitamin E, phytosterols, which prove an excellent combination for the heart, especially walnuts & almonds.

Salmon or Other Fatty Fish: The most important source of Omega-3 fatty acids. They also have good amount of folate & Niacin & have shown excellent food to keep your heart healthy.

Black or Kidney Beans:  They are a source of healthy protein without unhealthy fats. They are also rich in Vitamin B complex, niacin, calcium & soluble fiber. They help fight diabetes as well which has shown a big role in connection to cardiovascular diseases.

Tofu: Soy products like Tofu & soy milk are excellent source of protein & have no unhealthy fats. They are rich sources of polyunsaturated fats, potassium, niacin, folate, & magnesium. It also reduces blood pressure & LDL levels.

Broccoli & Spinach: They are high in dietary fibers which help cleanse your system. Other nutrients like Vitamin A, B complex, Vitamin C magnesium, potassium & calcium make it a power packed food for salads & veggies.

Red Bell Peppers: They are rich in Vitamin C, Vitamin B complex, betacarotene & lutein along with folate, potassium & fiber, also tasty to add in your veggies & salads.

Oranges & other citrus fruits: These fruits are rich source of Vitamin C which is a super antioxidant in fighting free radicals in the body responsible for damage. Also they have Beta-cryptoxanthins, beta & alpha carotenes & lutein and folate, potassium & fiber.

Tomatoes: Mentioned in my previous posts as well, they are rich in potassium healthy for blood pressure levels. Vitamin C, Alpha & Beta Carotene lycopene, lutein, folate & fiber are the other nutrients present in tomatoes like citrus fruits. Due to their low calories & sugar level they are a very good source of dietary nutrients.

Papaya: They are rich in a variety of Vitamins & minerals. They contain Vitamin C & E, beta carotene, lutein & beta cryptoxanthin, calcium, magnesium & potassium. High in soluble fiber as well makes it an excellent choice for heart patients.

Tea: It is rich in catechin & flavonols (antioxidants), a much preferred beverage in Asian countries. It helps reduce the risk of heart attack & stroke by around 20% as suggested in research.

Oatmeal: High in soluble fiber which help in fighting cholesterol. They also are a source of calcium, folate, niacin, magnesium & potassium. Other whole grain meals are also considered to be great foods for heart health.

Extra Virgin Olive Oil: Olives both green & black are great for health & a source of good fat for the body. The presence of Monounsaturated fats which help reduce blood cholesterol & blood sugar levels.

Pomegranates: Numerous antioxidants like polyphenols & anthocyanins have shown to help improved flow of blood to the heart. It helps prevent the stiffening of arteries.

Dark Chocolates: My favorite addition to the list as usual high in antioxidants have been known to fight bad cholesterol in the body with the help of flavonoids present. This can only be seen in chocolates with content of 60-70% minimum  cocoa & not milk chocolates.

Water: Last but not the least water, it helps your system by acting as a cleaning agent. Drinking lots of water helps you excrete toxins from the body.

Eat Healthy & Stay Happy! Thank You Friends...

Chickpeas or Bengal Gram

Hi Friends! As promised my today's topic is related to the benefits associated with chickpeas or bengal gram commonly eaten across India. It is a great source of vegan protein & also gluten-free.
Let's list it down:

1. Weight Loss: It is an important ingredient of the weight loss diet. It has a low glycemic index makes it digested slowly thus while consuming a chickpea preparation will keep you full for longer & control your appetite. Apart from it has high fiber content thus makes the bile to be forced out & prevent constipation.

2. Diabetes: This is a high fiber diet & as well a low GI food of around 28-31 which makes the digestion slow & release of sugar is delayed people with insulin resistance, hypoglycemia, diabetes are benefited by this. Also as it is gluten-free it is better for digestion.

3. Heart & Blood Health: It has high potassium content which is necessary for keeping blood pressure under control. Alongwith this it has fibers, Vitamin C, & Vitamin B-6 content which makes ita n excellent food for the heart. It also doesn't have any cholesterol. Also the fibers present help clean your system of cholesterol in the blood reducing risk of heart stroke. And in addition to this it contains iron which is important for you to prevent anemia, especially menstruating women & pregnant women are greatly benefited.

4. Bone health: The presence of micro-nutrients makes it important for bone health also. Calcium & phosphorus balance is required for the building of bone minerals, whereas manganese, zinc & iron play crucial role in formation of collagen. Vitamin K has been proved to improve the absorption of calcium & improving proteins of bone matrix. Lesser intake of Vit K has shown higher risk of bone fractures.

5. Cancers: Selenium is present in chickpeas has shown role in liver enzyme function & reduces inflammation & growth rate of tumors. Also it has folates which are known for good DNA health and protects from mutations. Also a compound called saponin is present in chickpeas which prevents cancer cells to grow & multiply throughout the body. Additionally Vitamin C is a powerful antioxidant which fight against free radical damage.

You can see how power packed a bowl of chickpeas or chhole is. Including it in the daily diet is a very good option, or you can have atleast 2-3 times a week. Enjoy it in salads, curries etc.
Hope you had a good insight on the health benefits. Thanks!

Healthy Vegan Snack: Chickpea or Chhole Chaat

Hi Friends! We find it very difficult to think of a healthy evening snack. Most of us find it very difficult to find healthy options for evening snacks & finally eat some unwanted calories like a cake, chips, mixtures etc. Today I will write a simple vegan snack, tasty & healthy.

Indie-Chickpea Trailmix (Chhole chat)

Ingredients
Chickpea (Chhole): 1 cup
Onion: 1 large
Tomato: 1
Cucumber: 1
Corriander or Cilantro leaves: few springs
Green chili: 1
Lemon juice: 2 teaspoons
Red chili powder: 1/4 teaspoon
Black Pepper: 1/2 teaspoon
Sweet tamarind sauce: 1 tablespoon
Dried mango powder (Amchur): 1/2 teaspoon
Dried Pomegranate powder (Anardana): 1/4 teaspoon
Salt as per taste
Ginger: 5-6 thin pieces for garnishing

Preparation:
1. Wash & Soak the chickpeas overnight in water 12 hrs, you will see the chickpeas swell up. Pressure cook them in the morning till soft in the same water so that all nutrients remain intact, add a little bit of salt while doing so. Leave it to cool.
2. Chop the onion, tomato, cucumber, chili finely & make a mix. Mix it well with the cooled chickpeas and add the lemon juice as well.
3. Add the spices black pepper, red pepper, amchur, anardana and salt with the already made chickpea mix.
4. Now your Indie trail mix is ready. Now you just need to garnish it with the tamarind sauce, Cilantro leaves, Ginger pieces. It will be a lip smacking snack for the evening.

Chickpeas are great source of vegan protein, gluten free with a low Glycemic index so excellent for diabetic patients as well. Await a complete article on health benefits of chickpea or bengal gram. Please let me know your suggestions to this. Thanks!

Hypotension or Low Blood Pressure

Hi Friends!! My today's topic is to address a problem which you might not have heard much about. Rather all of us are always talking about high blood pressure or high BP. Jokingly also people say do not take too much of stress else your BP would go up. Then why at all talk about Low blood pressure or Hypotension. There are many equally suffering from low BP like high BP and is equally dangerous. Many of us do not take proper care or understand the symptoms of low BP. First of all lets try to know what would be considered as low BP. Normal resting human adult blood pressure is 120/80 mm Hg. Usually this is not stable & can vary from 100-120/ 60-80 for normal human beings, if a persistent 90/60 mm Hg or below is recorded for a person this is considered as low BP.

The symptoms experienced by the person are dizziness, lightheaded, fatigue, nausea, hard breathing, palpitations caused due to decrease in arterial flow & blood pressure beyond a point, the perfusion of the brain decreasing critically. Sometimes the arterial pressure drops suddenly on standing after sitting, this is caused due to gravity which doesn't allow blood back to the heart & the cardiac output is reduced. The cause of this kind of condition is dehydration, prolonged illness, nutritional deficiencies, decrease in blood volumes, pregnancy, sepsis, toxins, some medication etc.

Some things a person should immediately take care in such a condition is
1. Drink more Water to keep yourself hydrated & Avoid Alcohol as its property is to make you dehydrated.
2. Change your body positions slowly, this would help in reducing dizziness & lightheadedness.
3. Eat food which have low carbohydrate content to help preventing the blood pressure to drop drastically after meals. Also have meals in small gaps.
4. Eat healthy food, to fulfill any nutritional deficiencies. Eat good amount of lean proteins.

Some foods which have shown positive effects on hypotension are:
1. Salt: the presence of sodium helps to increase the blood pressure but this remedy should not be taken for a long time, as prolonged high consumption of salt can lead to other functional problems.
2. Lemon juice: It helps body fight dehydration and taking it with a small amount of salt & sugar serves the purpose, also in the long run it does help in maintaining blood pressure also, avoiding problems of fluctuating blood pressure.
3. Raisins: They are considered excellent remedy in Ayurveda, soak them overnight in water & have them in the morning for a few days & you will see change. The same can be done with almonds also which has shown very good results.
4. Coffee: Caffeine as mentioned in my previous post has sight effects on blood pressure can help. Especially having it with meals help you fight orthostatic blood pressure which is caused due to gravitational forces.
5. Holy basil leaves with honey: Have holy basil leaves or tulsi in the morning with honey, this has been recommended in Ayurveda for years. Also it helps fight common flu & cold.

Thanks Friends, I hope this article would be of help.

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!!

Colorful food & Health

We love colors in our lives, so why not our food. Doctors say that having a colorful meal helps you get maximum number of nutrients. The colors are associated with good health.

Each color has its own significance which I will try to mention:

Red Food: The foods red in color are packed with phytochemicals like lycopene and anthocyanins, the antioxidants associated with healthy heart and circulatory system, improves memory and brain function, health of urinary tract, and decrease the risk of certain type of cancers.

The list includes tomatoes, cherries, strawberries, red bell peppers, beet, apple, watermelon etc.

Yellow Food: They are rich in alpha & beta carotenes are responsible for good immune system, digestion relief, and optimal brain function, also good skin & good eyes are also linked to these foods. 

Pineapple, yellow bell pepper, yellow tomatoes, grapefruit, lemon, yellow winter squash.

Green Food: Phytochemicals lutein and indoles are present in green foods which help in strong muscles, good bone health & dental health, improved eye sight and helps fight certain cancers.

All cruciferous vegetables like cabbage, broccoli, etc, spinach, kiwi, peas, green peppers, green onions, cucumber and more.

Blue or purple Food: The color is linked to anthocyanins which have been linked to antioxidants and anti-aging properties.They are good for brain, and some kinds of cancers. circulation and micro circulation is also improved by blue food.

Foods under this category are brinjal (eggplant), blackberries, blueberries, purple cabbage, purple grapes etc.

Orange Food: The presence of alpha & beta carotenes make these foods brilliantly orange, also present are VItamin C and bioflavonoids. The carotene compounds are actively converted to Vitamin A, which helps keep your eyes, bones and immune system healthy. Also antioxidants help reduce free radicals.

Foods include apricots, carrots, mango, papaya, pumpkin, tangerines, sweet potatoes etc.

Make your food colorful like your life & enjoy happiness as well as health. Colors make our life beautiful so enjoy them in your food as well. Enjoy a colorful meal everyday to get the best out of your food. Have a good day & take care. Thanks!!

Will you have a cup of Tea?

A cup of tea can be very useful to have a healthy life. There are several good benefits attached to the cup. Here is a list of the benefits you will love your cup of tea a bit more.

1. Tea is full of antioxidants (polyphenols) which acts as an anti-aging agent and ravages the effect of pollution. The antioxidants present also boost your ability to burn fat and improved muscle endurance. Most importantly helps you fight a range of cancers breast, colorectal, skin, lungs, eosophagus, stomach etc.

2. Tea helps fight free radicals, it helps fight free radicals which destroy the DNA. This activity of free radicals is also linked to cancer, heart disease and neurological disorder. 

3. Tea reduces the chances of heart attack & stroke. Drinking tea helps keep the arteries smooth and clog free, thus reducing the chances of heart attack which is mainly stimulated by unwanted blood clots due to cholesterol.

4. Tea is also acknowledged for improving bone mineral density. Tea is also known to improve the dental looks as it has fluoride & tannins which keeps plaque away. Please keep it unsweetened else no use :).

5. Tea also helps improve the immune defenses of the body as shown in research. 

Ek cup chai ho jaye!!

Have a great day and thanks!!

The dreaded Hypothyroidism: Combat it!!

Friends most of you must have people complaining of thyroid & getting obese. They are talking about hypothyroidism. This is a condition of the thyroid gland not producing enough thyroid hormone to run the body's mechanism. And surprisingly most of the people do not know their thyroid hormone deficiency.So, the number of people affected with this deficiency is far higher than the no. recorded. The main causes identified are autoimmune thyroiditis i.e. leaving the part of the gland inflamed leaves the cells dead and no producing enough hormones this is triggered by the patient's own body's immune system, this is the most common cause of hypothyroidism. The second case is of medical treatments, in some conditions surgical removal of part of the thyroid gland and can leave a small part which is not enough to meet the body's requirement.

There are no such foods which can cure your situation of hypothyroidism, but eating well & avoiding certain food can help you stay better. These hormones are attached with your mood swings, depression, lethargy, body temperature, heart rate & blood health. Along with the thyroid medication a well balanced diet helps in bolstering the thyroid hormone.

I will list down a few foods which would boost your system & also the ones which you should avoid.

EAT THESE MORE

1. Fish: The Omega-3 fatty acids present in fatty fishes are responsible to lower LDL (bad cholesterol) and also increase immunity and decrease the inflammation due to presence of Selenium which helps in reducing inflammation. Also in sea fish especially the Iodine content is high which helps the normal functioning of the gland.

2. Whole grains: Whole grains have dietary fibers which help with bowel regularity, as constipation is a symptom highly noticed in these patients though it has shown interference with the synthetic medication, so medication for hypothyroidism is advised to be taken much before the consumption of any high fiber food.

3. Fresh Vegetables: Early signs of hypothyroidism includes massive weight gain, so  low calorie & nutrient rich food like bell peppers, sweet potatoes etc. is recommended in this scenario. Additionally foods like broccoli, cauliflower, cabbage, bok choy, spinach, radish, soybean etc.are goitrogenic in nature which interferes with the production of the thyroid hormone. Research has shown that the cooking of these foods have made them effective in making the goitrogens inactive. There are also certain fruits which are effective in reducing your calorie intake eg strawberries, blueberries, cherries, peaches etc.

4. Dairy Products: Milk has always been a good source of nutrients, and in this case has shown to fulfill needs of Vitamin D commonly seen to be lacking in people with hypothyroidism, as well as provides calcium, protein and iodine in good amount. The good bacteria in yogurt has shown effects in digestion & help other gut bacteria, as digestion is also affected in people with hypothyroidism.

5. Bananas, Avocados & Almonds: These foods are high in tyrosine an amino acid which has shown to combine with iodine & produce thyroid hormones. Zinc, Vitamins B2, B3, B6, B12 and the antioxidant vitamins A, C, E are also known to improve the thyroid function.

6. Beans: They are a great source of protein & dietary fibers and can be consumed in various ways in our daily diet. It has shown good effect on energy levels as this disease leaves you drained & fatigued. They contain variety of nutrients which helps you.

AVOID THESE FOODS

1. Fatty Foods: The lowering of metabolism associated with this disease will make you more susceptible to weight gain. Also it has a negative effect on the production of the hormone.

2. Sugary Food: The body becomes less active & lethargy prevails with the less production of the hormone which will reduce you capability to burn out the sugar. It can lead to problems of blood sugar etc.

3. Processed Foods: These food usually have high sodium content an underactive thyroid can lead to blood pressure issues. Look out for food with low sodium content.

4. Alcohol: It acts as a toxic agent on the gland and suppresses the ability of the body to use the hormone completely. The medication or synthetic hormone becomes inactive in such a condition.

5. Uncooked Cruciferous Vegetables: Do not eat uncooked vegetables like cauliflower, cabbage, bok choy etc which falls under the cruciferous categories of vegetables. As previously mentioned they are goitrogenic in nature and should be cooked to inactive the goitrogens.

6. Dietary fiber with medication: Keep sufficient gap between medication and eating anything with fiber, as it affects the functioning of the synthetic hormone. Do not consume too much dietary fiber as well.

Friends hope this is helpful. Circulate it friends & family for more & more people to be aware. People with history in family & women nearing menopause should be more careful. Thanks!!

Now you Will Know Why Tomatoes are Great...

Hi Friends! Today I will talk about Tomatoes, a super food. This is one ingredient which is used in food in various form, we have it in salads, soups & as a spice in most foods.Well talking about the goodness of tomatoes you cannot overlook the treasure of nutrients present in the food. It is rich in various anti-oxidants and most importantly the presence of Vitamin C & Beta carotene. It is also rich in Vitamin E & the mineral Manganese. If you come down to phyto-nutrients you will not find better substitutes, the super food is rich in Flavonones, Flavonols, Hydroxycinnamic acids, Carotenoids (lycopene, lutein etc), glycosides, fatty acid derivatives.

This amazing super food has the benefits which will make you love it.

1. Cardiovascular Support: The presence of excellent anti-oxidants like Vitamin C & E makes it an excellent food for heart & the second credit is to Lycopene which is more famous for its actions to prevent lipid peroxidation, in which lipids are oxidized in the blood & makes the immune system trigger leading to blockage of the heart vessels.

2. Anti-Cancer Benefits: The presence of lycopene & dietary fibers have proved its anti-cancer benefits in specific cancers of prostrate & colorectal. It has been tested by researchers to work well on test groups.

3. Maintains Blood Pressure: The presence of good amount of Potassium in tomatoes work great for maintaining blood pressure as only a low sodium diet is not enough for a good blood health.

4. Good for Skin: The presence of Vitamin C works great for collagen, the skin's support system. It helps your skin fight against the UV rays from the sun, pollution & smoke, smooths wrinkles.

5. Relieves from Constipation: The high water content & dietary fiber in tomatoes helps keep the body hydrated & ease the bowel movements.

6. Supports Bone health: Recent research has confirmed that the Lyopene present is excellent for for the protective bone tissues. The removal of lycopene from diet for weeks in women have shown indication of oxidative stress in bones.

7. Good during Pregnancy: Folic acid presence makes it great during pregnancy for the protection against infections in the neural tube in infants.

8. Improves Vision: Presence of Vitamin A (Beta carotene) has shown it to be important for the eyes.

So, now enjoy tomatoes ;) for all it offers you. Take care & stay healthy!! Thanks friends...