Tag Archives: Indian Dietitian Online

  • 28
    Sep 16
  • 0

Hearty Vegetable Soup

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This is a hearty soup filled with lots of vegetables. The flavour and protein content of the soup is enhanced by the addition of moong/mung dal

  • Moong dal: 1/2 cup (wash in water, drain)
  • Celery- 1 cup chopped
  • Cauliflower- 1 cup (broken into bite sized)
  • Green beans- 1 cup (chop into about 1″)
  • Cabbage-2 cups shredded
  • Zucchini- 1 medium diced (about 2 cups)
  • Turnip- 1 medium (diced)
  • Onion- 2 medium (diced)
  • Tomato- 2 medium (diced)
  • Ginger: 1 ” piece (julienned)
  • Garlic-4 cloves finely chopped
  • Green chili: 2-3 slit
  • Palak/Spinach- 1 cup
  • Oil- 2 tsp
  • Cumin/Jeera seeds- 1tsp
  • Cloves-2 nos.
  • Cinnamon-1/2″
  • Bay leaves- 1 no.
  • Peppercorns- 3-4nos.
  • Coriander/cilantro leaves- 2 tbsp for garnish (chopped)
  • Moong/bean sprouts: 3-4 tbsp (optional)
  • salt- to taste
  • Pepper- 1/2- 1 tsp

Method:

  1. Heat the oil in a pot, when it’s hot add the bay leaves, jeera, cloves, cinnamon and peppercorns.
  2. Add the slit green chilies, ginger, diced onions and garlic. Stir fry till the onions turn translucent.
  3. Add the moong dal and saute for a minute, then add all the vegetables and stir fry for about 5 mins.
  4. Add about 6 cups of water, pepper, salt to taste and let it simmer for a good 25-30 mins (stir in between)
  5. Garnish with chopped coriander and sprouts, serve hot.

 

  • 27
    Sep 16
  • 0

How To Stay Fit While on Vacation/Work Travel

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‘The World is a book, and those who don’t travel read only one page’

To travel is to live-so whether you travel for work or for a vacation, enjoy every minute of it. Everyone deserves to take a break and come back refreshed. But weight watchers rarely are able to enjoy a vacation for the fear of putting on some extra ‘holiday/travel pounds’! Here are some tips for those who want to stay in shape even while on a vacation:
Diet: While it is very difficult (sometimes impossible) to stick to a rigid diet plan while on a holiday, weight watchers can still enjoy a variety by ‘eating smart’:
• Avoid tucking into unnecessary fried foods like chips, fries, namkeens-these not only add on unwanted calories, but also make you feel sluggish and lethargic (the last thing you want while on vacation)
• Eat a wholesome breakfast-anything from cereals and milk, oats, idli, sandwiches along with fresh fruits. Keep the Belgium waffles, chocolate doughnuts and muffins for the occasional indulgence. Eating a hearty breakfast and then stepping out to explore the place will keep you going till lunchtime.
• Be adventurous-try out the local cuisine. You don’t have to stick to the tried and tested menus. Holidays are all about exploring and what could be better than exploring the local cuisine. Besides they can be a lot healthier than the fast-food joints that you would otherwise end up at.
• Stick to portion sizes– You just need to know when to stop. Don’t eat till you feel stuffed and not able to move. Avoid eating at the buffets on a daily basis.
• Keep yourself hydrated-with natures ‘zero-calorie’ drink, WATER! Avoid the sodas/aereated drinks and ice-cream sodas. Choose fresh fruit juices or tender coconut water instead.
• Check out the local markets-If you don’t want to shell out exorbitant rates for fruits and salads at the hotels/restaurants, then check out the local markets for seasonal fruits and vegetables.
Exercise: Most hotels are equipped with a gym so make sure to pack your exercise shoes and some workout clothes. If working out in a gym is not your idea of a holiday, then you can still burn the extra calories by:
• Walking/jogging– explore the nearby areas by going on a walk/jog in the morning or late evening.
• Swimming: Cool off by taking a splash in the pool/lake or ocean.
• Try out adventure sports-like rock-climbing, snorkeling, deep sea diving, water skiing, surfing, white water rafting. These are not only fun, but will also make sure that you are keeping yourself active.
• Cycle/hike– instead of taking a tour bus or renting a car on all days, chalk out places that are close to where you stay and you can rent a cycle or go on a hike and get a feel of the place.
• Dance: Check out the local hot night spots and have a ball dancing the night away.
Don’t stress out too much if you aren’t able to follow any of the tips-after all the whole idea of the vacation is to unwind, as Cliff Richards’ classic oldie ‘Summer Holiday’ goes:
“We’re all going on a summer holiday,
no more working for a week or two.
Fun and laughter on our summer holiday,
no more worries for me or you,
for a week or two”
You can always get back to your diet and fitness routine once you get back home!

  • 26
    Sep 16
  • 0

Foods that can stain your teeth

Category:Indian Dietitian Online,Online Dietician India Tags : 

So you’ve tried every teeth whitening product and still don’t have those pearly white teeth? Don’t blame the product-it may be time to watch what you are eating!
Yes, that’s right; your diet can both help and wreak havoc on your teeth. Here’s a list of foods (and drinks) that you should try and avoid for your teeth, especially after you’ve tried a teeth whitening product:
• Tea: Your daily cups of hot chai could be staining your teeth. This is due to the presence of tannins in tea.
• Wine: Both red and white wines can stain the teeth due to its high acid content and also due to the tannins present in them.
• Energy drinks, sports drinks, colas/aerated drinks: the acid content in these tend to erode the teeth enamel while the color added to the drinks stain teeth.
• Dark colored fruits, berries: the natural color pigments in these fruits can latch on to the teeth enamel thus staining them.
• Tomato based curries/sauces, soy sauce: again the natural color pigments present in these are strong enough to stain teeth.
• Spices like turmeric, saffron and other masalas.
An easy rule of thumb to remember which foods can stain the teeth is that if the food can stain your clothes then they are more than likely to stain your teeth too!
Since completely avoiding all these foods is impossible, here are some tips to reduce the staining effect of these foods:
1. Eat these foods with other foods especially crunchy foods like carrots, celery, apples, and cucumbers. These tend to scrub the teeth while being chewed.
2. Sip drinks from a straw-thus minimizing contact with teeth.
3. Rinse your mouth after each snack, meal and drink. Brushing teeth after a meal if possible is a much better option.
4. Floss your teeth at least once a day to remove all food particles stuck in between teeth.
Take care of your teeth, after all like the saying goes, “Every tooth in a man’s head is more valuable than a diamond”!!

  • 10
    Aug 16
  • 0

Khaman Dhokla (Steamed Chickpea flour snacks)

Category:Indian Diet Chart,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India,Recipes-Snacks/Dips Tags : 

Another steamed dish that can be had for breakfast or as a snack-tastes great with some spicy chutney.

Ingredients for Khaman Dhokla:

  • Besan (Gramflour/chickpea flour): 2 cups
  • Yogurt: 1 cup
  • Water: 1 cup
  • Turmeric: 1/2 tsp
  • Ginger+green chili paste: 1/2-1 tsp (as per your heat tolerance)
  • Lemon juice: 1 tbsp
  • Fruit salt(eno)/ Soda bicarbonate: 1tsp
  • Coriander leaves/cilantro: 2tbsp finely chopped
  • Grated coconut:  3tbsp fresh/frozen
  • Salt: to taste

For the tempering:

  • Mustard seeds: 1tsp
  • Sesame seeds: 1 tsp
  • Green chili- 1/2 finely chopped (optional)
  • Oil: 1 tsp

Method:

  1. Mix the besan well with the yogurt,salt and about a cup of water making sure that there are no lumps.
  2. Let it ferment for about 1-2 hours.
  3. Then add the ginger+chili paste, turmeric, lemon juice and mix well.
  4. Add water to the steamer and let it boil. When it is ready, add the fruit salt/soda bicarbonate to the batter and mix well.
  5. Grease a pan/thali (you could even put the batter into idli moulds) and pour the batter into it.
  6. Steam for 10-12 minutes.
  7. Once they are ready-pour  the tempering (heat the oil, add the mustard seeds, when it starts to pop, add the sesame seeds, green chili(optional) over the dhokla.
  8. Garnish the dhokla with chopped coriander leaves and grated coconut.
  9. Cut and serve with spicy mint and coriander chutney.

Here are other Healthy Snack Ideas:

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

 

  • 04
    Aug 16
  • 2

Egg and Vegetable Muffins/ Frittatas

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 

A protein-packed breakfast (can also be packed for lunch or eaten as a snack) with egg and mixed vegetable. You can make a big batch and freeze them. In the morning just defrost them in the microwave and eat.

I added some spices like cumin powder, turmeric and a pinch of red chili powder. You can play around with different vegetables/spices that you (or your family) like. You can even add some cheese if you like.

Ingredients for Egg and Vegetable muffins: (Makes approx. 12 muffins)

  • Eggs: 6 (beaten)
  • Spinach: 1/2 cup fresh(chopped fine) or frozen
  • Carrots: 1 medium (diced)
  • Mushrooms: 1/2 cup (diced)
  • Tomatoes: 1 small (diced)
  • Onion: 1 small (finely chopped)
  • Turmeric: 1/2tsp
  • Garlic powder: 1/4 tsp (optional)
  • Cumin powder: a pinch (optional)
  • Red chili powder: 1/4 tsp (optional)
  • Salt: to taste
  • Oil: 1tsp
  • Butter: 1tsp

Method:

  1. Heat oil in a pan, fry the onions, then add the diced carrots (or whatever vegetable you choose), then the spinach, tomatoes and finally the mushrooms.
  2. Add the spices-turmeric, cumin, red chili powder and garlic powder along with the salt and mix well. Saute till the water from the mushrooms evaporate.
  3. Switch off and let it cool.
  4. Preheat the oven to 175C (350F).
  5. Once it’s cooled-add the beaten eggs and mix well.
  6. Grease a muffin tray with the butter and pour the mixture evenly into them.
  7. Bake for 15-20 mins.

You can add some cheese if you like.

Let them cool and then freeze them in ziplock bags. My kids love to take these for lunch.

Calories/muffin: 32kcal

Protein/muffin: 7gms

 

  • 02
    Aug 16
  • 0

Sweet and Spicy Chilli Paneer

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 

This is an ‘quickie’ dish.Takes just about 10-15 minutes.
Ingredients for Sweet and Spicy Chilli Paneer:

  • Paneer/ Tofu-200gms (cut into 1″ cubes)
  • Garlic- 6-7 flakes (chopped fine)
  • Green chilies-2 nos.(chopped fine)
  • Tomato sauce- 3 tbsp
  • Chilly sauce-1-2 tsp
  • Soy sauce- 2 tsp
  • Coriander/Cilantro -2 tbsp(chopped fine)
  • Oil-1 tsp
  • Salt: to taste
  • Pepper: 1/4th tsp
  • Sugar:1/4th tsp

Method:

  1. Heat the oil in a non-stick pan.Add the chopped garlic and chilies.
  2. Fry for a minute or two(take care not to burn it),reduce heat and add the salt,pepper and sugar.
  3. Add the tomato sauce,soy sauce and the chilly sauce,mix well.Add about 2tbsp water.
  4. Add the Paneer/ tofu cubes and the chopped coriander/cilantro leaves.
  5. Cook for another 3-4 minutes on reduced heat.
  6. Serve hot.
  • 02
    Aug 16
  • 0

Stuffed Green Bell Pepper/ Capsicum with Chilli Paneer/ tofu (Microwave recipe)

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 

I had first seen the recipe of Stuffed Green Bell Pepper (or “Capsicum” and “Shimla Mirchi”as it is popularly known as in India) when I was a kid and was skimming through one of my mother’s magazines (I think it was either “Femina” or “Savvy”) and came across this awesome looking photo of a stuffed capsicum(I wasn’t into cooking then,so I can hardly remember what it was stuffed with, but I’m guessing it had potatoes).

Stuffed Bell Pepper recipe
I was so enamored with that photo that I bugged and begged my mom to make it and she finally relented and agreed to make it.So,the next day, off we went,my mom and little me in tow to the bazaar/market and bought a couple of the freshest,greenest and biggest looking capsicums for the recipe(the rest of the stuff which we bought has been deleted from my memory-I happen to have a limited memory space and I tend to save only the most important stuff). Anyway,we got home and my mom got busy in the kitchen with me doing the most important part-opening the magazine to the page where the recipe was and keeping it where my mother could refer to it.That done,I left my mom to do the cooking(she was the expert after all)and I guess I must have whiled away the time till dinner.
When it was ready,we were called to the dinner table and I ran excitedly(again please note that I was never a good eater as a child and nothing other than chocolates got me excited) to take my place at the dinner table. That was when I saw what my mom had made and I burst into tears,and no-it was not tears of joy,but that of bitter disappointment!

Stuffed Capsicum Indian Recipe
It didn’t resemble the dish in the book at all,in fact it didn’t even look like she had made the same dish.I ran into the kitchen and got the book and pointed it out to her(just in case she had made another recipe by mistake)-the photo was of a nice green bell pepper,with a perfectly green skin,no blemishes,filled with the yummiest looking stuff with a little firm cap on it.What actually sat on the table was a soggy, greenish brown mass barely able to hold the stuffing!! My mother and the rest of the family tried to explain that in the photo the bell pepper was not subjected to any cooking and was just to get(what I now understand is called) an “awesome shot”.
The recipe called for the pepper to be fried,which made it change in colour and texture and hence the soggy mass sitting on our dining table. Whatever she made must have probably tasted great because she did make it a couple of times after that and even experimented with different stuffing’s,but I really couldn’t care. It was NOT what was in the book!!!

I’ve always loved the stuffed capsicum served at restaurants, but have found it way too oily to make on a regular basis. Looking for a healthier version I got the idea of “Microwave Stuffed Capsicum”.  I had some tofu that I had bought to make “Chilly Tofu”(the recipe for which I have posted earlier). Since it was for a stuffing, the only change I made was to crumble the tofu instead of cutting them into cubes,and yes,I took a snap of the dish before and after cooking the bell pepper!!
Check out the recipe and ingredients for the “Quick Chilli Paneer”

Ingredients for Stuffed Capsicum with Chilli Paneer/tofu:

  • 4 bell peppers (you can choose whatever colour you fancy).
  • Stuffing-Chilli paneer or Tofu bhurji or egg bhurji or paneer bhurji or mushroom masala

Method:

  1. Cut the bell peppers carefully at the top,and remove the seeds.
  2. Apply a little oil to the outer side of the capsicum and microwave on high for 3-8 minutes (depending on the microwave)
  3. Once they are ready,stuff it carefully with the ‘Sweet and Spicy Chili Paneer‘  and serve.
  4. You can even stuff it with paneer/ tofu burji/ egg burji (scrambled eggs).

P.S:

  • Since I’ve microwaved the peppers, it doesn’t look anything like the fried version that is imprinted in my memory.
  • You could even bake the capsicum instead of microwaving them.

Online Dietitian India

Sweta Uchil-Purohit

  • 26
    Jul 16
  • 2

How to lose 1 pound (half a kg) of body weight every week by eating a Healthy Indian Diet

Category:Indian Dietitian Online,Online Dietician India Tags : 

Are you planning on turning a new leaf this New Year? Are you looking forward to discovering the new Healthy You?Why wait for the New Year to plan your journey for a healthier lifestyle? If you’ve tried it every year and given up at the end of January-then trust me, there’s NOTHING wrong with you! It’s just that you haven’t found the right way to get healthy. This year, take the right steps, do the right things and make this the “Year Of the New You”.

Here are 9 simple steps to start off:

  1. Get up and move: Choose and start a physical activity or fitness program that you enjoy. It could be as simple as a brisk walk, a jog, aerobics, gym workout or a sport. Ideally something that keeps you on your toes for at least an hour every day. ‘Sitting is the new smoking’ these days-so keep moving! Your new mantra should be ‘Calories in and Calories out’-burn out the calories that you eat!
  2. Detox or declutter your kitchen pantry: Remove all the chips, bhujias, ghatias, sweets,cakes, chocolates and all the unhealthy foods from your fridge and pantry. It’s going to be out with the old and in with the new foods this year! If there are no tempting foods in your reach, you will end up not eating them.
  3. Stock up with ‘real food‘: Once you have all the high-calories and ready to eat processed foods out of the house, buy lots of fruits, vegetables and ingredients that you need to make dishes from scratch.
  4. Always include a vegetable and a protein source: Make sure you eat at least one vegetable (more is better) at every meal and add some protein to add satiety. Protein foods keep you full for a longer period of time and the vegetable will reduce the amount of grain/cereal you have. Examples: Upma with vegetables and curd, poha with vegetables and curd, sambar with vegetables. If you can’t add a vegetable-then add a fruit.
  5. Avoid sugary drinks and sweets: A little bit of halwa, a little bit of chocolate, a little bit of ice cream, a little bit of soft drink makes you pack on the pounds!
  6. Buy a water bottle: Yes, that’s right-a water bottle. Most of us forget to drink water through the day. Buy a big 1 litre water bottle (BPA free) and fill it up. Take it with you and you’ll never have to buy packaged water or soft drinks when you feel thirsty. Make sure you drink two bottles of water by the end of the day.
  7. Set timings for your meals: Don’t eat whenever you feel hungry-set regular meal timings. This helps in getting into a regular meal pattern and also does away with hunger attacks. This will reduce cravings and binge eating.
  8. Eat dinner two hours before bedtime: Eating too close to bedtime is a definite no-no! It not only interferes with your sleep pattern, but also makes you sluggish and susceptible to heart burn (acid reflux) in the night.
  9. Get eight hours of sleep: Researchers have now found a link between a lack of sleep and obesity. This is one simple thing which will go a long way in your journey of a new healthy you.
Once you have mastered these seven steps, then you can take the next most important step-find the right diet plan which has been tailor made for YOU. Check out our Indian Weight Loss Diet Packages or fill out the form in the Contact Us page and we’ll call you.
Indian Dietitian Online
  • 24
    Jul 16
  • 0

Quinoa Upma with vegetables (Spicy Quinoa with vegetables-Indian Style)

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 
I had heard so much about “Quinoa” (pronounced keen-wah) a high protein ‘pseudo cereal’ (foods that are cooked and eaten like grains and have a similar nutrient profile). Quinoa is actually a seed and is rich in complete protein, fibre, the B vitamins and healthy monounsaturated fats. It is believed that substituting quinoa for grains like polished rice and wheat could improve the blood glucose levels in diabetics and the cholesterol levels . Also, since it has a high fibre content it is a good choice for those looking to lose weight.
After researching a bit with the different recipes ,I realized that I could try it out in my regular ‘mixed veg upma’ recipe. Here’s how to make quinoa upma:

Quinoa Upma (Indian Style)

Ingredients for Quinoa Upma:

  • Quinoa: 1 cup
  • Mixed vegetables: 2 cups(green beans, peas, carrots)
  • Onion-1/2 medium(finely chopped)
  • Green chillies-1 or 2(finely chopped)
  • Ginger: 1/2″ thinly sliced
  • Tomatoes: 1(chopped fine)
  • Mustard seeds-1/2 teaspoon
  • Urad dal(black matpe bean dehusked and split)-1 teaspoon
  • Sambar powder-1 teaspoon(optional)
  • Water: 2 cups
  • Salt: to taste
  • Oil: 1 teaspoon

Method:

  1. Wash the quinoa 2-3 times,drain and keep aside.
  2. Heat oil in a non-stick pan,add the mustard seeds and the urad dal. When the mustard seeds start to sputter,add the sliced onions, ginger, salt and saute till the onions turn translucent.
  3. Add the mixed vegetables,green chillies and stir for 5-6 minutes. Then,add the tomatoes and sambar powder(optional) and stir till the tomatoes are completely cooked.
  4. Add the quinoa and mix well.Stir for about a minute or two,then add two cups of water,cover and cook on medium heat for about 15-20 mins.
  5. Serve hot as such or with some chutney or even a raita.
  • 22
    Jul 16
  • 0

Which is the BEST day to check your Weight???

Category:Indian Dietitian Online,Online Dietician India Tags : 
How Weekends may be the Key Factor in making you Lose or Gain weight


Do you get depressed at seeing your weight fluctuate every day? Don’t panic-it’s just a pretty normal phenomenon.
Researchers have now found out that the body goes through a weight cycle. This weight loss cycle or weekly weight rhythms is somewhat similar to the REM cycles (Rapid Eye Movement) during sleep. Researchers from Cornell University along with VTT Research Centre of Finland looked into what a seven-day-a week human cycle has on their weights.
They found a definite pattern in weight gain and weight loss according to the day of the week .Not surprisingly, the most weight gain among the participants was seen on Sunday and Monday. After that the weight tapered down to the lowest being on Fridays!
This only goes to prove that weight fluctuations through the week is a normal phenomenon among everyone and there is no need to panic.
Which is the BEST day to check your weight?
For weight watchers this is a also a good point to keep in mind and instead of checking weight every single day, to just check on one particular day of the week. The best day would be Friday-so keep Fridays as your weight check days.

Online Dietitian India: Check out our Indian Weight Loss packages 

 

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