Category Archives: Indian Dietitian Online

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Mooli Ki Sabzi (Dry Radish curry with leaves)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

The recipe and photographs for this simple yet tasty ‘Mooli ki Sabzi’ (Red Radish Curry) are again courtesy Taranjeet Kaur!! Thanks TJ-and thanks Prateek for tasting and giving a ‘thumbs-up’ for this recipe. Coming from a person who normally isn’t too fond of radish speaks volumes about this dish and Taranjeet’s culinary skills ūüôā

MooliSabzi

Mooli ki sabzi (with leaves)/Radish sabzi with leaves

 

Taranjeet’s Recipe for ‘Mooli ki Sabzi’:

Ingredients for Mooli ki Sabzi:

  • 2-3 bunches of red radish with leaves
  • 1 green chili
  • 2-3 cloves garlic (smashed)
  • ¬†1/4 teaspoon turmeric powder
  • Oil: 1tsp (enough to saut√© the garlic)
  • Salt: to taste ¬† ¬†¬† ¬†

 Method:

  1. Wash and chop the radish and greens.
  2. Heat the oil in a pan ,add garlic,sauté for a minute and add turmeric powder.
  3. Add the chopped radish .Let it cook for a couple of minutes .
  4. Add the leaves and mix it well.
  5. Sprinkle salt as per taste. Cook covered for 5 mins.
  6. Serve the ‘mooli ki sabzi’¬† hot with roti. This also goes well with rice and moong dal.

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Tofu Bhurji (Scrambled tofu)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

Soya or Soy is originally from East Asia, but has recently gained popularity all over the world ever since it’s health benefits were discovered. Recently though, it has been getting some negative reports,but I personally feel that soy in moderation is fine.
The protein in soy is complete(equal to meat) and hence is better than other beans and legumes. There are many products that are made from soy,like soy flour,roasted soy nuts,soy milk, tofu,soy nuggets,etc.
This recipe is from Ms.Meghana Ghatpande(my friend Rohini’s mom and Meghana aunty to the rest of us).
Tofu is just like paneer to see and taste, but more nutritious and healthier as it’s a plant product and made by coagulating soy milk. This makes a good side dish with phulkas and can also be used as a filling inside a sandwich/wrap. It’s basically a protein packed dish,and the mustard,cumin and coriander make this dish oh-so Indian!!

Tofu Bhurji(Scrambled Tofu): Serves 4
Ingredients for Tofu Bhurji:

  • Firm tofu*: 350 gms, cut into small squares or crumbled
  • Onion: 1 medium, finely sliced
  • Tomato: 2 big,finely chopped
  • Mustard seeds:1/2 teaspoon
  • Jeera/Cumin seeds:1/2 teaspoon
  • Dhaniya/Coriander seeds powder: 1teaspoon
  • Turmeric powder:1/4 teaspoon
  • Green chilli: 1 no. (slit length wise)
  • Oil:1 teaspoon
  • Coriander leaves/Cilantro:a handful(finely chopped for the garnish)
  • Salt:to taste

Method:

  1. Heat the oil in a non-stick kadai/pan.
  2. Add the mustard and cumin seeds.
  3. When it starts to crackle and pop,add the sliced onions,salt and saute till it becomes translucent.
  4. Add the turmeric, cumin powder,slit green chilli,tomato pieces and saute till it gets cooked.
  5. Add the tofu,stir for a couple of minutes.
  6. Garnish with coriander leaves and serve with phulkas.

*While buying the tofu for this dish,pick up the firm tofu if possible(as the silken/soft tofu are more suited for making dips).


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Gestational Diabetes?? A few lifestyle changes can help you control it!

Category:Indian Dietitian Online,Nutrition Articles Tags : 

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 sugars to go out of control 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


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Pongal/Khichdi (Indian Lentil and Rice Risotto)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Breakfast Tags : 

Pongal is both a festival as well as a dish. In Tamil Nadu (a state in South India)it is the “harvest festival” and the dish is made on this day(I suspect, that is why they both share the same name)! There are actually two versions to this dish-the sweet one(sakkarai pongal) and the spicy one(khara pongal).
As a kid I would insist that my mom made only the sweet pongal(blame my sweet tooth for it) and subsequently, I almost forgot what the spicy version tasted like.It was much later when I started my career as a Dietitian,that I was re-introduced to the khara pongal, as it was on the breakfast menu for the patients.Again, having rice for breakfast was new to me and I tried my best to avoid it for a while.Then my seniors decided that they had to make me try it, and one fine morning(I still remember that it was a cold, rainy, Friday morning) I was ordered to taste it.So,there was me,squirming in my seat when the cook brought me a tasting cup of steaming hot pongal and another cup of raitha. Duty called(it was a rule that the dietitians had to taste the food before it could be sent to the patients) and so I took the spoon and dipped it into the cup and took a little(I was after all JUST tasting) and tasted it-and my,my, it was the tastiest pongal I had eaten. I ended up finishing the whole cup(even though I had eaten a substantial breakfast at home) and have ever since become a pongal fan!! After that I would bug mom to make the khara pongal at regular intervals.
The recipe is quite easy and if you want to up the nutritional value,you could add your favourite veggies to this rice+lentil dish.The cook at the hospital even shared a secret(that even my mom didn’t know)-just before serving the dish,mix a cup of hot milk for a nice flavour(and for some added calcium indeed)!! Vegans can omit the milk.
Ingredients for Khara Pongal/Khichdi: (Serves 3)

  • Rice:1/2 cup
  • Split mung dal: 1/2 cup
  • Green chillies: 1 or two(slit lengthwise)
  • Ginger:1″ piece(chopped fine)
  • Turmeric:1/2 teaspoon
  • Milk:1 cup(optional)
  • Mustard seeds:1/2teaspoon
  • Zeera/Cumin seeds:1 teaspoon
  • Urad dal(dehusked and split black matpe bean)-1/2 teaspoon
  • Chana dal/Bengal gram dal: 1 teaspoon
  • Peppercorns: 5-6
  • Curry leaves:3-4
  • Oil: 1 teaspoon
  • Salt: to taste

Method:

  1. Wash the rice and mung dal separately and let it soak in water for 10-15 mins.
  2. In the meanwhile,heat the oil in a pressure cooker, then add the mustard,cumin seeds,urad dal, chana dal, and peppercorns.
  3. When the mustard starts to sputter,add the curry leaves, the chopped ginger and the turmeric.
  4. Stir the ginger till it turns slightly brown,then add the chopped onions and the green chillies. Fry till the onions are translucent.
  5. Drain the water from the mung and rice,add the mung dal and saute for 2-3 mins on medium heat. Then add the rice and again stir for a minute.
  6. Add a little more than 3 cups of water and salt, mix and close the lid of the pressure cooker and let it cook for about 3 whistles. (If you have a rice cooker,then transfer the contents to a rice cooker and cook till the rice and dal are well cooked).
  7. Once it is done,mix well (the dal should be completely mashed).
  8. Just before serving mix the hot milk(optional, and check for salt) and serve piping hot with either raitha or chutney(we ate it with the tomatilla chutney ).

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Microwave Cauliflower Sabzi (No Oil)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 
¬†The Microwave version of the Gobi/Cauliflower sabzi was inspired by my mother-in-law who uses the microwave daily for her cooking (and not just for reheating stuff). I’ve tried making it with absolutely no oil, but you could add a teaspoon if you want. The resulting “No-oil, Microwave Gobi/Cauliflower ka sabzi” is not only easy to make but also turned out pretty good. You could even try the same recipe with broccoli(or any other vegetable) in lieu of the cauliflower.
Ingredients for Microwave Cauliflower Sabzi:
  • Cauliflower: 1 (washed and cut into tiny florets)
  • Red chilli powder: 1-2tsp (or according to your spice tolerance)
  • Turmeric powder: 1/4th tsp
  • Cumin powder: 1 tsp
  • Salt: to taste
  • Cilantro/Coriander leaves: 3tbsp (finely chopped)
  • Lime juice: 1 tsp¬†

Cauliflower Sabzi Microwave

Microwave Cauliflower Sabzi (No Oil)

Method:
  1. Put the cauliflower florets in a microwave-safe bowl and microwave for 5 mins.
  2. Then sprinkle some salt on it and mix-well.
  3. Microwave again for 2-3 mins. Mix well. Repeat this procedure every 2-3 mins, till the cauliflower is almost cooked.Test for salt(add more if needed).
  4. Sprinkle the red chilly powder, turmeric and the cumin powder and mix well. Microwave again (mixing every 2-3 minutes) till the cauliflower gets cooked.
  5. Add the lime juice and mix well.
  6. Garnish with the cilantro leaves.
  7. Serve the “No-oil, Microwave Gobi/Cauliflower ka sabzi” with phulkas or as a side with rice and dal.

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Moong Dosa or Pesarattu(Savoury Mung Crepes) with Green Peas chutney

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Breakfast,Recipes-Snacks/Dips Tags : 

A ‘green’ breakfast! This dish is packed with protein and makes a healthy start to your day.
This is an easy version of the pesarattu(as there is no fermenting required).My mom learnt to make this moong dosa from one of our neighbours and as a kid I was not too fond of this ‘green’ dosa,but of course now it’s a totally different story. There are so many things that we hate as kids,but as grown ups we have a totally different take on it.
The peas chutney recipe is from my mother-in-law.I had never heard of(forget tasting) ‘peas chutney’ until she had made it for breakfast one day. I had to call her up to get this recipe and she was just so thrilled about it.
Moong dosa/Pesarattu (Mung Bean Crepes):
Ingredients for Pesarattu:

  • Whole Mung: 1 cup (soak in water overnight)
  • Green chillies: 1 or 2 nos.
  • Ginger:1/2″ piece
  • Zeera/Cumin seeds: 1 teaspoon
  • Salt: to taste

Method:

  1. Grind the soaked mung,green chilly, ginger and salt to a fine paste of pancake/dosa consistency(add about a cup of water while grinding)
  2. Add the cumin seeds and mix well.
  3. Heat a non-stick pan,when it’s hot, pour a ladleful of the dosa batter and spread.
  4. Cover and cook on medium heat for about 2-3 minutes.
  5. Remove the cover, check if the dosa has cooked.Then,flip the dosa and cook for another 2-3 minutes.
  6. Remove and serve hot with chutney.

Note:It’s usually served with freshly chopped onions sprinkled on top as a garnish and some upma inside.
Green peas chutney:

Ingredients for Green Peas Chutney:

  • Fresh/frozen green peas: 1 cup
  • Green chillies: 1/2 or 1 no.
  • Salt: to taste
  • Mustard seeds:1/2 teaspoon
  • Zeera/Cumin seeds: 1/2 teaspoon
  • Sesame seeds:1/2 teaspoon
  • Lime juice:1 teaspoon
  • Oil:1 teaspoon

Method:

  1. Grind the peas(thaw first if frozen), green chillies and salt to a fine paste. Keep aside in a bowl.
  2. Heat the oil in a pan,add the mustard,cumin and sesame seeds.When the mustard starts to sputter,remove from flame.
  3. Pour this tempering on the chutney and mix,then add the lime juice and mix well.
  4. Serve with dosa’s or as a dip or use as a spread with sandwiches or wraps.

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Baingan Bharta/ Brinjal Bharta (Roasted Eggplant Curry)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

For the Baingan bharta, the brinjal is usually first roasted whole over a fire (since we have an electric cooktop here, I had to bake it) . Once roasted,the brinjal pulp is then cooked with chopped onions,tomatoes and garnished with chopped cilantro. The Brinjal bharta goes well with ‘phulkas/roti’ or with steamed rice and dal.Here are the ingredients for Brinjal Bharta:

Baingan Bharta Recipe
Ingredients for Baingan Bharta:

  • Eggplant/brinjal: 1 big
  • Onion: 2 medium, finely chopped
  • Tomatoes: 2 small ,diced
  • Green chillies: 1-2,slit lengthwise
  • Ginger: 1 tsp, finely chopped
  • Garlic: 4-5, finely chopped
  • Garam masala: 1tsp
  • Cilantro/coriander leaves: 5 tbsp, finely chopped
  • Salt: to taste
  • Oil: 1tsp

Method:

  1. Spread a little oil over the skin of the eggplant/brinjal and roast over an open flame till it gets cooked(or you could bake it in the oven for 20-30mins).
  2. After it cools a bit, remove the skin (the oil applied on the skin makes it easy) and coarsely chop the eggplant pulp. Keep aside.
  3. Heat the oil in a pan,then add the chopped ginger and garlic. Let it fry for about a minute,then add the chopped onions and salt.
  4. Saute till the onions become translucent, then add the slit green chillies, diced tomatoes and garam masala powder. Stir for about 5-6 minutes till the tomatoes are cooked.
  5. Add the pulp of the brinjal and cook for another 5 minutes stirring occasionally.
  6. Garnish the brinjal bharta with chopped cilantro and serve hot with phulkas.

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Indians and the Risks of Consuming a High Sugar Diet

Category:Indian Dietitian Online,Nutrition Articles,Online Dietician India Tags : 

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?

Studies have found that most Indians are genetically more prone to developing diabetes and tend to have a greater degree of insulin resistance. The culprits could well be urbanization, high-calorie and high-sugar diets along with decreased physical activity. Sugar and sweets that was once used as a treat during festivals and celebrations are now alarmingly becoming a part of our daily diet.

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 there is no 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.

How much sugar is ok?

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.

What are you waiting for??If you are overweight, diabteic or diagnosed as a pre-diabetic- you can try to delay the onset of lifestyle diseases.

Check out our:  Diabetic Diet Packages

For a personalized diet consultation, please fill out the form on My Indian Dietitian’s Contact Us page and we will get in touch with you .


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Fish Cutlets/Fish Patties(Indian Style)

Category:Indian Dietitian Online,Online Dietician India,Recipes-Healthy Appetizer,Recipes-Snacks/Dips Tags : 

Here’s one more reason to increase your “oily” fish intake-the omega-3-fatty acids found in fish have shown to halt and slow down the age-related macular degeneration (AMD), in lay-man’s terms: AMD basically is a medical condition which is mostly seen in older adults and results in the loss of vision in the center of the visual field.
The research and findings conducted by Dr Elaine Chong at the University of Melbourne,Australia, involved 90,000 participants and showed that a diet rich in omega-3 fatty acids could cut the risk of developing AMD by 38%.
Experts suggest eating oily fish like salmons,mackerel,tuna,shellfish and herring about twice a week to get the benefits of omega-3!
Sources:

Now a simple and tasty way of including fish into your diet: fish cakes or “cutlets” as they are called in India. This is my mom’s method of making cutlets.
Mom would first steam mackerel,then take out the bones and mix it with mashed potatoes and coat them in rava/ semolina instead of using bread crumbs. Rava absorbs much less oil and tastes equally nice. I used canned tuna,but it tastes great with just about any fish you fancy.
Ingredients for Fish Cutlets:

  • Tuna: 1 can (5 oz)
  • Potatoes: 1 medium size (boiled)
  • Onions: 1/2 (finely chopped)
  • Cilantro: 2-3 tablespoons (finely chopped)
  • Giner+garlic paste: 1 teaspoon
  • Green chillies: 1-2 (finely chopped)
  • Rava/Semolina: to coat the cutlets
  • Salt: to taste
  • Oil: for shallow frying

Method:

  1. In a bowl coarsely mash the potatoes.
  2. Drain the water from the tuna and add the tuna,chopped onions,cilantro,chillies,ginger +garlic paste and salt to the mashed potatoes and mix well.
  3. Shape into cutlets and shallow fry till the cutlets turn golden brown.
  4. Serve hot with chutney or tomato sauce.

Here are other Healthy Snack Ideas:

  1. Baked Sweet Potato Fries/snack
  2. Baked Carrot Fries/snack
  3. Fruit Chaat/ Fruit Salsa 
  4. Khaman Dhokla
  5. Handvo 
  6. Crispy Kale Chips

 


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Healthy Eating During Ramadan/ Ramzan

Category:Indian Dietitian Online,Online Dietician India Tags : 
The Muslim Holy month of Ramadan (or ‚ÄėRamzan‚Äô in India) is the important month of the Islamic calendar, when Muslims fast during daylight hours.
Those who are physically able to, are required to fast each day of the entire month, from sunrise to sunset.

Here are some tips for eating healthy during Ramzan:

  • During Suhur/Suhoor (pre-dawn meal):¬†switch to complex carbohydrates like brown rice (parboiled rice/semi-polished rice), whole wheat breads/atta/pasta as these take time to be digested and hence will keep you feeling full for a longer period of time.
  • To avoid acidity:¬†Eat foods rich in fiber like vegetables, fruits, whole pulses/legumes. Avoid coffee, spicy and fried foods as these tend to increase the gastric secretion that can irritate the lining of the stomach.
  • To avoid weight gain:¬†Avoid fried foods like namkeens (chivda/mixtures/sev/ghatia), samosa, fried chicken, fried fish,¬†sweets,pastries, chocolates, desserts, biryani¬†(on a daily basis), ghee, butter.
  • To avoid dehydration: Between Iftar and Suhur, drink loads of water, tender coconut water, lemonade, buttermilk/chaas and also eat fruits and vegetables that contain a lot of water/moisture like watermelon, muskmelon, pineapple, cucumber, all gourds (like bottle gourd, turrai, ash gourd).
  • Choose healthy methods of cooking:¬†Opt for grilled/baked non-veg instead of fried.
  • Instead of high calorie desserts: Opt for fresh fruits on a daily basis, these not only have less calories but will also provide you with the all-important fiber and water.
For those who are looking out to eat healthy during Ramzan, here is a sample Indian diet that is balanced and does not go overboard as far as calories are concerned:

Breaking the fast (at sunset): Dates + Water

Iftar is the Dinner – the meal which ends the day’s fast. Options you can consider for dinner meals¬†–
Option 1: Brown rice with Cauliflower sabzi and Fish Curry along with Cucumber and Tomato salad with a glass of tender coconut water. A bowl of watermelon.
At Bedtime: Skimmed milk.
Option 2: Phulkas with Baingan Bharta and Channa Masala along with Curry Leaves Chicken (Kerala style) and Mixed veg raita. A bowl Muskmelon.
At Bedtime: Buttermilk.
Option 3: Quinoa Pulav (with mixed vegs)  along with Cucumber raita and fish cutlets. A bowl of Pineapple.
At Bedtime: Ragi malt.
Suhoor is the meal eaten pre-dawn before the day begins for fasting. Options you can consider for your early morning meal :
Option 1: Overnight Mango Oats porridge and a Boiled egg with a bowl of Papaya.
Option 2:  Masala French toast and  with yogurt. A bowl of Strawberry.
Option 3: Broccoli paratha with yogurt and Hariyali chicken (can be marinated and kept ready for baking) with Mint Raita and Tender Coconut Water. A bowl of rockmelon.

Eating healthy through Ramzan will not only be easy on your stomach but will also make sure that you don’t put on unnecessary weight during the month. Keep the feasting and all the yummy biryanis and kheer’s for Eid-after all, everyone deserves to indulge in some feasting after a month of fasting!