Luscious Watermelon

One of the juiciest, luscious and refreshing summer fruit is watermelon. With a green outer covering and inner red juicy flesh, this fruit is 92% water and that makes it naturally low-fat. A medium sized bowl provides just 40 calories.

 

  • Its red color is due to lycopene, a powerful antioxidant which reduces oxidative stress and thus helps in cardiovascular health.
  • A good source of potassium that helps to lower body temperature and blood pressure and thus having plenty in summers prevents heat stroke.
  • A great natural electrolyte which helps nerve and muscle actions.
  • Contains amino acid Citrulline which has shown to reduce the accumulation of fat in the body.
  • A wonderful source of B-carotene which helps to maintain healthy eyes and skin.
  • Rich in fiber giving a healthy digestive tract.
  • A great anti-cancer fruit owing to high vitamin-C content and lycopene, both powerful antioxidants.

 

Caution: Have this fruit during afternoon or morning only. Don’t have it at night as it leads to bloating and water retention during the later part of the day. Also, having in excess results in high potassium levels which result in hyperkalemia.

Teepz: Have it in salad form along with tomatoes and bell peppers or make a juice or smoothie with mint leaves and a dash of lemon.

Monsoon with soups

Monsoons are the best time to enjoy kadak adrak-chai along with savoury pakodas. But, don’t go overboard with the fried savoury snacks to satisfy your taste buds and appetite. Instead, another healthier way is to go for steaming hot soups. A healthy soup relaxes and soothes you whenever you are feeling low. It’s by far the most comforting food and tasty too.
One such recipe for a healthy soup is:
 

Colorful Rainbow soup:

 

 A wholesome soup with a lot of colourful veggies, added fibre and vitamins for your overall well being.

Ingredients:

Tomato  — 1 & 1/2 cup puree
Carrot — 1/2 cup (fine chopped)
Broccoli — 1/2 cup (cut in florets)
Cabbage — 1/4 cup (shredded)
Mushroom — 5-6 pieces (cut into halves)
Sweet corn — 1/2 cup
French beans — 1/4 cup
Black Pepper — 1 tsp
Garlic — 1 tsp (finely chopped)
Salt — to taste
Butter — 2 tsp
Water — 4-5 cups (depending upon the consistency)

 

Method:

  1. Melt the butter in a sauce pan, fry garlic paste and add tomato puree and saute for 1/2 minute.
  2.  Add all the vegetables except cabbage and saute for 2-3 minutes.
  3.  Add water and simmer for 5-6  mins.
  4. Now add cabbage, bring to boil, add seasonings and salt.
  5.  Garnish with coriander leaves.
  6. Serve hot.

Variations:

 

  • You can try replacing tomato puree with potato mash, both provide rich thick base to the soup.Potato is a rich source of potassium and other minerals
  • Can replace mushrooms with fine cut cottage cheese. Cottage cheese is an instant source of energy, very helpful in recovering from the weakness due to viral, a common monsoon ailment.
  • You can also add finely chopped garlic. This steaming cup of soup can be used when suffering from cold or sore throat.

 

 

Pears Without Fears

Here comes the monsoon, i.e, month of July end and starting of August, its time to bid farewell to our favourite fruit , the King of the fruits, Mango and the welcoming of juicy, fleshy green pears.
Pears are low-calorie, fibre rich fruit—- a good source of copper, iron, potassium, manganese, magnesium and B-complex vitamins such as folates, riboflavin and B-6.

They are packed with antioxidants and flavonoids that protect against cancer and decreases the risk of Type-2 diabetes. Also, they are the least allergenic of all the fruits……. so, guys……

‘Go for pears without any fears’

The A-Z guide of N for Nutrition

 
Apple:  Apples are rich in malic acid that gives a youthful and glowing skin plus they help in digestion owing to fibre.
Beetroot : Rich in calcium, iron and vitamin A & C and an excellent source of folic acidand fibre. Beetroot juice helps burn more calories while exercising and gives you strength and more stamina.
Carrot:  A good source of dietary fibre and vitamin A for keeping eyes in good condition. Carrot juice improves body’s self-defense mechanism.
Dark chocolate: A powerful source of antioxidants of which eating a small amount daily lowers blood pressure and increase blood flow to the brain. Go and grab a bite…..
Egg: Eggs are considered to be a ‘complete protein’. They contain lutein which helps to maintain good vision and reduces age-related eye diseases.
Fenugreek:  Also called methi, is abundantly available in winters. The green leaves help lower blood glucose and cholesterol levels. So, have them in plenty. Also, being rich in fibre and antioxidants, it flushes out harmful toxins from the body.
Green Tea: The healthiest beverage on the planet loaded with polyphenols and nutrients which improve brain function, fat loss and a lower risk of cancer.
Honey: The only food on earth that doesn’t get spoiled over the years. This golden sweetener has many antioxidants, antimicrobial and antifungal properties. Caution: Do not over consume and never heat it.
Iceberg lettuce: One of the main constituents of salad is known for its crunchy texture. An excellent source of minerals like potassium and manganese and vitamins A, K & C. It has just 14 calories/ 100gms and so is good for weight  loss.
Jasmine Tea:  An excellent beverage for stress alleviation and water retention, helps to strengthen immune system.
Kiwi: This nutrient-dense fruit is rich in vitamin C, neutralises free radicals, prevents cell damage and gives beautiful skin. A good source of dietary fibre and has a laxative effect.
Lauki:  This summer vegetable is cooling, calming and is diuretic. Its juice is extremely popular for weight loss; so have it on an empty stomach for best results. Also rich in zinc to maintain healthy functioning of cells.
Mango:  Everyone’s favourite summer fruit, this’ king of fruits’ has high levels of fibre, pectin andvitamin C to lower serum cholesterol levels. An excellent vitamin Asource to have good eyesight. Now, it is said, a mango a day keeps the doctor away.
Nuts: Nuts are packed with protein, fibre and essential fats. Have a variety of handful of nuts as a healthy snack option. Eg: almonds, walnuts, pistachios, hazelnuts etc…
Olive oil: Rich in Monounsaturated Fatty acids(MUFA), this maintains healthy cholesterol levels. It helps with anti-ageing, osteoporosis and skin damage .
Papaya:  found throughout the year, it is rich in carotenes, vitamin C and flavonoids, B vitamins, folate and pantothenic acidand fibre. It promotes healthy cardiovascular system and protection against colon cancer.It contains an enzyme, papain, which helps to treat sport injuries and allergies.
Quinoa: One of the few plant foods that contain all 9 essential amino acids, is gluten free and high inprotein.it is rich in quercetin which is anti-inflammatory, good in fibre and boosts metabolism.
Red wine: The key ingredient in this is resveratrol; helps prevent damage to blood vessels, reduces LDL (bad) cholesterol and prevents blood clots. So, say cheers…….but in moderation.
Salt: High salt intake raises blood pressure which leads to heart diseases. High potassium intake can help relax blood vessels and excrete high sodium from the body. But don’t have more than 6gm/day………….have a check on processed  food items.
Tomatoes:  They contain lycopene, a powerful antioxidant, helps prevent certain cancers, and is a good source of vitamin C, biotin, vitamin K, copper , potassium and fibre.
Vinegar(Apple cider): It helps lower cholesterol and aids in weight loss, raises metabolism and lowers water retention.
Water: The most essential component of life; required for vital bodily functions—digestion, blood circulation and temperature regulation. It is a zero-calorie drink…..so have at least 10-12 glasses of water daily.
Xcess: Don’t do anything in excess. Moderation is the key to healthy living.
Yogurt: Rich in pro-biotics, yogurt maintains healthy bacteria in the gut and prevents gastrointestinal disorders. A good source of B-12, magnesium, calcium and potassium.

 

Teepz to stay cool this summer

 

Cool off this Hot Hot Summer

In India, the summer season is generally long and harsh and I guess this season is hated by almost everyone  except for the sight of juicy ripe mangoes and luscious water melons. The eating pattern and digestion change during summers and our metabolism becomes slow so the calories are not burnt off efficiently.
During the daytime, we take in a lot of fluids to replenish us but be careful they should not be laden with sugary drinks which have no nutrients, just the empty calories.

Tips to banish summer woes:

  • Start your day with warm water with a dash of lemon to get rid of the toxins.
  • Go for a sumptuous but refreshing breakfast that include lots of fruits and a whole wheat toast. Ripe summer fruits such as melons, watermelons and peaches are excellent.
  • Consume lots of leafy lettuce and cucumbers in salads to stay cool.
  • Take a lot of raw onion or onion slices dipped in vinegar as onion has the ability to beat the heat and provide relief from summer ailments.
  • Have liberal amounts of aam panna, mint tea as they are very good heat relievers.
  • Avoid non-vegetarian foods during summers as they are heat-producing foods.
  • Have less of chilly and spicy foods.
  • Consume fried and oily foods in limited quantities.
  • Hydrate yourself well with plenty of fluids such as plain water, fresh fruit and vegetable juices, green tea etc.
  • Go easy on probiotics like yogurt as they have a healthy gut bacteria to relieve off any stomach ailments.
  • Have less of tea and caffeinated beverages as they produce heat in the body.
  • Have a light and healthier dinner to have a peaceful and easy sleep without getting up with lethargy and sleep such as oats porridge with milk and chopped fruits or have oats poha with a lots of veggies.
  • For water retention , avoid salt at night.
  • Last, but not the least, wear loose, light colored cotton clothes and avoid going in the sun from  11-4pm.