Gluten is a protein found in wheat, rye, barley, triticale and in some cases oats. Gluten is commonly blamed for gut symptoms experienced by people with irritable bowel syndrome (IBS). However, recent research suggests that the carbohydrate component in wheat, rye and barley is more likely to be the cause of the problem (part of a group of foods known as FODMAPS.A gluten-free diet allows bowel healing and symptom improvement in people with coeliac disease.
Tawa vermicelli pulav is a recipe using the rice noodles found in the Asian section of the grocery store and the pav bhaji masala. I prefer using rice vermicelli instead of the more commonly used wheat vermicelli. It’s a tasty and unique dish to take in the lunch box too. The pav bhaji masala gives a very different flavour to the dish.
Kashmiri red chili powder: 1/2-1 tsp (as per heat tolerance)
Turmeric powder: 1/4 tsp
Cinnamon: 1″ stick
Coriander: 3 tbsp(finely chopped) for garnish
Lemon juice: 2 tsp
Oil/ Butter/Ghee: 1 tbsp
Salt: to taste
Heat oil/butter in a kadai and add the cumin/jeera, cinnamon, cardamom, cashews ,slit chili(optional)
Then add the turmeric powder, sliced onions and the ginger garlic paste. Saute till the onions start turning brown.
Add, the mixed vegetables and stir fry till the vegetables are almost cooked.
In the meanwhile, boil some water with a tsp of oil in a saucepan. Once it boils switch off,add the rice noodles/vermicelli(broken into smaller pieces) and let it sit for 2 minutes and then drain and keep aside.
Add the chopped tomatoes ,salt and saute until the tomato turn soft and mushy then add the pav bhaji masala, chili powder.
Saute until the oil is released from the masala paste.
Add the rice noodles/vermicelli and mix well to coat every strand of the vermicelli with the masala.
Squeeze some lime juice, mix well and garnish with chopped coriander leaves.
Serve the Rice vermicelli tawa pulav with raita or as is.
Everybody wants to ‘go on a diet’. Everyone knows that ‘you have to watch your calories when you diet’, but not everyone understands what exactly ‘calories’ are/mean! Most people associate calories with only junk food/ sweets/chocolates as they know that they are ‘high calorie’ stuff. But what many don’t know is that almost all foods have calories and that the body needs calories for energy purposes.
So why are calories getting a bad reputation? Well, that’s because we live in a world of abundance and we choose to feed our bodies with foods that have too many calories and too little nutrition.
To understand calories better, let us start with the some FAQ’s: What are calories? Calories are the units used to measure energy. Where do we get calories from? From the food we eat (fruits, vegetables, grains, pizzas, pooris, cake, chocolates, etc.) and from the beverages we drink (milk, juices, coffee, alcohol, etc.). The energy is stored in these foods in the form of ‘macronutrients’ namely carbohydrates, proteins and fats. Each of these macronutrients gives us ‘energy’ in varying numbers: Carbohydrates= 4 calories per gram Protein=4 calories per gram Fat= 9 calories per gram
Since all foods have calories and since our bodies need calories-how does one know what to eat and what to avoid?
Good question! To make things simple-let’s divide calories into three groups:
Good; Bad and the last……UGLY!! 1. Good calories: are those which come from ‘nutrient dense foods’. These are foods that are loaded with other nutrients like minerals, vitamins, fiber, essential fatty acids which the body needs, in contrast to the number of calories the food contains.
These can be found in regular foods that are familiar to most people like fresh fruits, vegetables, whole grains like brown/parboiled/semi-polished rice, whole wheat atta, jowar, bajra, barley, ragi/nachni, nuts and seeds, lean meats like chicken/turkey (skinned out), fish, soy and other dry beans/pulses. Healthy and natural fats are an important component of a balanced diet. Include natural fats like butter, ghee, olive oil , traditional Indian oils like coconut, til, mustard, peanut oil. Healthy fats can also be found in free-range poultry, wild caught oily fish, full-fat dairy products and eggs. Try to get the maximum calories through these foods and you will end up getting most of the nutrients that the body requires including the calories needed for the body to function normally.
2. Bad calories: These would be foods that man has changed from its natural format-like polished/white rice, white bread, refined flour/maida, juices, milkshakes, etc.
The trick is to ‘go slow’ with this group. Try to avoid or limit these foods as these have been stripped off their nutrients.
3. Ugly calories: or ‘empty calories’ are those foods that provide no other nutrients other than calories. These are usually foods that are either loaded with sugar or fat/oil/ transfat (vanaspathi, margarine).
Best examples of these would be cola/aerated drinks, alcohol, sweets (candies, cakes, pastries, donuts) fried foods like chips, fries, namkeens, pakodas, pooris, etc. Avoid eating these on a regular basis as these will provide you with only calories that you don’t need!
Now that things are hopefully a lot clearer, there are two more things to keep in mind-PORTION SIZES and regular EXERCISE!
Too much of even ‘good’ things can be bad for you. Eating balanced diets and exercising regularly is the key to staying healthy!
According to the CSIRO (Commonwealth Scientific and Industrial Research Organisation) in Australia, it may be true!!
The CSIRO reviewed the abstracts of about a 122 reviews published on apples and found that the saying does hold some weight. Scientific evidence does actually show that regularly eating apples can help:
Keep your heart healthy: by helping to lower total and LDL cholesterol. New research from the University of Western Australia show that eating apples may improve blood pressure and elasticity of blood vessels.
Maintain a healthier gut bacteria: by bringing positive changes to gut bacteria
Assist in weight loss: by helping you feel fuller for longer. Studies have shown that both adults and children who eat apples regularly are more likely to have a lower BMI which could be attributed due to the pectin (fibre) and polyphenols present in apples.
Apples are known to be subject to a host of pesticides and since most of the nutrition is in the skin, the best thing to do is either buy organic apples or do the next best thing – soak the apples in a baking soda solution for 12 to 15 minutes and then scrub it well.
Traditional Chinese medicine has for years used pears to help those suffering from lung infections. Just like in Ayurveda, Chinese medicine uses foods to heal certain internal organs and pears are used to dissolve mucus, detoxify, relieve constipation, lubricate the throat in hot weather, regenerate body fluids and relieve coughs.
Researchers in Netherlands conducted a study and found that fruits like pears and apples are rich in a plant compound catechin, which may help protect the lungs from chronic diseases.
Pears are a good source of dietary fiber, potassium and vitamin C. The fiber found in pear is insoluble, which along with the fructose and sorbitol, makes it an excellent addition for those who are constipated. Pears are considered beneficial in treating inflammation of mucous membranes, lowering high blood pressure, controlling blood cholesterol levels. , and alleviating arthritis and gout symptoms.
Have you made your New Year’s resolution to lose weight and are looking for the right Indian Diet plan for healthy weight loss? Then here is the checklist of what you should look for before signing up for it.
Do they plan Indian Diet Plans for Healthy weight loss? This is most important especially if you are living outside India. If you sign up without finding this out you will be stuck with a fantastic diet plan or package but which is of no use for you since the foods are all Western! Let’s face it-we may live abroad, love the Western lifestyle and the amenities that is offered there, but at the end of the day, we still want to eat our ‘desi khaana”. Akhir dil hain Hindustani!!
Is there a real dietitian or are you expected to interact with a computer? No really-think about it!! Why pay for a computer generated diet chart?
Check the credentials of the person: With every Tom,Dick and Harry giving out diet advice these days, you need to be careful about who you sign up with. Look for a qualified dietitian who has worked at least a couple of years in a hospital. Most dietitians who have worked in a hospital know the dangers of crash dieting and are vary about prescribing the same to clients.
Do they recommend fad diets? Some websites push fad diets (fruit diet, juice diet, GM diet,Cabbage diet ) to show immediate results. But remember-these results don’t last. Not only that, there is a danger of nutritional deficiencies and severe hair loss after sometime. Do you really want that? Or would do you want something that helps you keep the weight off forever? It’s your choice-but it’s your body that will pay for what you choose!
Are the Indian Diets planned for you or are they chosen from previously printed plans? Diets need to be planned, not printed off the internet. It’s like going to the doctor and getting a check-up and by google. Would you really do that? You want something that is specific to you-one size does not fit all in the case of diets!! So don’t be fooled by websites who take money to dole out pre-planned diet charts.
Will the weight loss Indian diet be planned according to your eating habits? Again what’s the point of eating something which you are not used to eating? For example-if you are a South Indian and the diet planned is a typically North Indian diet. It’s just not right for you.
Will there be follow-ups? You need to have your diet reviewed basically to see how you are doing on it and if any changes are required.
If this is exactly what you want, then do get in touch with me to schedule an appointment as the first step to a new, healthy, YOU!!
Almost everyone has tried to “go on a diet” or “is on a diet” or is planning to “go on a diet”! But very few are able to stick to it and reap the benefits of a healthy lifestyle. Why does this happen? Why do people “stop dieting’? Why isn’t everyone able to succeed ?
Being successful in anything takes a lot of hard work, dedication and planning. The same goes with sticking with a diet or rather changing to a healthy lifestyle. According to Bernard Roth, a professor of engineering at Stanford University changing a few words could be the answer to being successful. Let’s try and put the same theory to being successful in following a diet or lifestyle change and maybe it might help you to be more healthy. In his new book “The Achievement Habit”, Prof. Roth suggests two verbal tweaks that could change the way you think about the world and in doing so become successful in life. He suggests that:
Instead of Saying
Use the Word
Let’s try to use it in the usual ‘dieting parlance’: 1)Instead of saying : I have a party to attend, but I’m on a diet Say: I have a party to attend and I’m on a diet.
According to Prof Roth-using the word ‘but’ just creates a conflict or a reason for something that actually doesn’t exist. By replacing it with ‘and’ you remove the conflict and simply find a solution to do both. Maybe you’ll chose to eat something before going to the party or chose wisely or control the portion size at the party. Here are a couple of articles that can help you to choose wisely and enjoy the party while still not going overboard as far as your diet is concerned:
2) Instead of saying: I have to eat right. Say: I want to eat right! Again, this subtle word swap helps in realizing that what you chose to do, even if they are difficult, are in fact what you have chosen to do for a healthier life.
3)Along with these two, it would also help is if you could swap the word “diet” for “lifestyle change”. A ‘diet’ brings a mental image of a very restrictive, boring and unappetizing foods which doesn’t in anyway help you in sticking to it. A lifestyle change sounds so much better and incorporates not just changes in what you eat but also includes other factors like physical activity that will together change the quality of your life. So instead of saying: I have to go on a diet. Say: I want to change my lifestyle.
Make these 3 swaps and you could be on your way to leading a healthier life!
Appe is a common breakfast dish in Mangalore. It’s also popular in the other Southern states and is called Paadu/Guliyappa in Karnataka, Paniyaram in Tamil Nadu, Gundponglu in AP and Telengana. And called ‘dosa in a ball’ by my daughter!
It’s made with the dosa batter in a special ‘appe pan’ which has 5-7 or more round holes. The batter is poured into these holes and the resulting appe is almost round like a ball.
Here’s a healthier version of the recipe in which I have added sauteed mixed veggies into the batter to make it more nutritious and can be packed and taken for lunch :
Ingredients for the Batter:
Idly Rice: 3/4 cup
Raw Rice: 1/4 cup
Urad Dal: 1/2 cup
Fenugreek seeds: 1/2 tsp
Carrots: 1 medium (finely diced)
Green Beans: 1/2 cup
Peas: 1/2 cup
Green Chilli: 1 finely chopped (optional)
Curry leaves: 10-15 nos., finely chopped
Onion: 1 medium, finely chopped
Salt: to taste
Coriander leaves: 3 tbsp, finely chopped
Wash the idly rice, raw rice, fenugreek seeds and whole urad dal then soak for 6-8 hours.
Grind the soaked mixture with enough water to get a smooth batter.
Transfer the ground batter to a clean vessel and cover it and let it ferment in a warm place overnight.
Heat oil in a pan and add the curry leaves, onions green chili(optional) .
Saute till the onions are soft. Add the chopped veggies and the coriander leaves and sautee till the veggies are cooked. Add the salt. Remove from heat and set aside to cool
Add this mixture when cool to the batter and mix well.
Heat the appe pan till its really hot(test by sprinkling water-it should sizzle). Add a little oil/ butter/ ghee into each mold. Drop the batter to fill the mold. Cover and cook for a minute. Then turn and cook on the other side till its golden in colour.
The appe should be crispy and golden on both sides.