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Showing posts with label Navratri. Show all posts
Showing posts with label Navratri. Show all posts

October 27, 2020

Tip Four - Boost Nutrition with Food Pairings: Vitamin C and Plant-based Iron

Spinach with Vitamin C (Orange or lime juice)


Iron is an essential nutrient that plays an important role in many bodily functions. A diet lacking in iron can result in low energy levels, shortness of breath, irritability, headaches, dizziness, or anemia.

Iron can be found in two forms in foods - heme and non-heme. Heme iron is only found in animal products, whereas non-heme is only found in plants. The recommended daily allowance/ intake (RDA/ RDI) is based on a person's gender and life stage.

-Post-menopausal women and men, 8mg/ day
-Mensurating women, 18g/ day
-Pregnant women 27g/ day

Non-heme iron tends to be less easily absorbed by our bodies than heme iron. Hence the RDI for vegetarians or vegans is 1.8 times higher than for meat-eaters.

To best absorb non-heme iron (plant-based), we need to pair it with a source of Vitamin C. Vitamin C helps break the iron down into a form that the body can more easily absorb. Absorption will be much greater if both the nutrients are in a single meal. 

Spinach provides many health benefits but very few calories. About 3.5 oz (100g) of raw spinach contains 2.7mg of iron or a 15% daily allowance. Leafy greens, such as Spinach, Kale, Swiss Chard, and beet greens contain between 2.4 - 6.4mg of iron per cooked cup. For example, 100g of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100g of salmon.

Below is a salad recipe that pairs the non-heme goodness of plant-based food with Vitamin C enriched food:
 
Spinach and Orange Salad

Baby Spinach                2 cups packed
Orange (any type)         10 - 12 wedges de-skinned
Olive oil                        1 tbsp
Black pepper                  To taste or 1/4th tsp.
Walnuts (optional)        10 - 12 pieces

Place spinach in a bowl, drizzle olive oil, add pepper, and garnish it with orange wedges and walnuts. Toss well and serve. You can also make a colorful salad with spinach and sliced strawberries that have a good amount of Vitamin C (a 3.5oz contains 59mg of Vit C or 98% daily value). Other combos: Broccoli with bell Peppers, chickpeas with tomatoes.

Who would have thought these simple ingredients would make such a yummy salad. We couldn't wait to share it with all of you. 

We hope you are enjoying our tips on food pairings to boost nutrition. Keep posted for more tips. 

October 20, 2020

Tip Two: Boost Nutrition with Food Pairings - Apple with Peanut Butter

What is your favorite type of Apple?
Empire, Mutsu Crispin, Gala, Red Delicious, Cortland, or Jonagold? 


There is a saying that...

🍎🍏 AN APPLE A DAY, KEEPS THE DOCTOR AWAY! πŸ πŸŽ

How many of us really believe that?


 

My husband and I went apple picking two weeks ago and picked about half a bushel bag of apples. And since then, we've been eating 2-3 apples a day. 

I will tell you this...an apple actually has plenty of nutrients in it that helps us keep many health conditions at bay. Below are some nutritional facts about Apples:

  • A medium-sized apple has 25 grams of carbohydrates, 4 grams of fiber, potassium, magnesium, Vit K, as well as other B-Vitamins. It also has 95 calories. 
  • An apple contains fiber and water, two qualities that make them filling and aids in weight loss. Half of the fiber is in the skin so eat it with the skin as it also contains some polyphenols.
    • However, make sure to wash it thoroughly before eating. 
  • The high soluble fiber in apples helps lower cholesterol and heart health and the polyphenols help with blood pressure, stroke risk, and Type-2 Diabetes. 
  • The antioxidants and anti-inflammatory compounds in apples help preserve bone mass as we age.

You've heard about...





However, did you know about Peanut Butter Apple time? 🍎 Apples are often eaten as a snack. Its nutrition can be boosted further by pairing it with protein-rich peanut butter to make a wholesome sustenance snack that fuels our body. This snack can even appeal to muscle-building πŸ’ͺ men. πŸ




Peanut butter contains protein, essential vitamins, and minerals such as potassium, magnesium, and zinc. Below are some health facts about peanut butter.  In every 2 tablespoons of the butter, there is:
  • Protein: 7.02 grams. The Recommended Daily Allowance (RDA) for average women is 46 grams and for men is 56 grams. 
  • Magnesium: Contains 57 milligrams; RDA of 310-320 milligrams, for women and 400-420 milligrams, for men. It plays a key role in many chemical processes of the body. 
  • Phosphorous: 107 milligrams, providing 15.3% of the RDA. Phosphorous helps build healthy cells and bones. 
  • Zinc, Niacin, and Vitamin B6 that are helpful for various body functions like immunity, digestion, enzyme reactions, and protein synthesis. 

Here are more fun facts for the Health Nuts

By bringing these two nutrient-filled food items together, we are boosting their health benefits. The ratio of unsaturated fats to saturated fats in peanut butter is similar to Olive oil which is considered a Heart-healthy option. However, its consumption should be limited to a moderate level as each serving also has 3.05 grams or 23.5% of RDA of saturated fats (to aim for less than 13 grams per day). 

So, next time instead of thinking...peanut butter jelly time, think of Peanut Butter 🍎Apple time and enjoy its benefits!  

October 18, 2020

Tip One: Boost Nutrition to Food items - Sprouted Mung Beans

 



Mung Beans are small green-colored beans that are most commonly used in Indian cooking. We make many delicious dishes using these mung beans: dal, dosas, moong dal kattu (soup), as well as adding them to vegetable curries like carrots and moong. Steamed or cooked beans can also be added to chaat or bhel puri. The dried version of the whole mung bean is typically used and carries lots of nutrition and protein. However, it can be difficult to digest for some people and can cause abdominal distress like gas and cramps which limits their use. 

Surprisingly, the simplest way to enjoy mung beans is by sprouting them. By sprouting them, you avoid the issues, boost the nutrition value, and improve digestion. Boost their strength by getting some help from the water!


How to sprout Mung Beans

Soak the beans in plenty of water overnight or for at least 10 to 12 hours. Drain the water and transfer them onto muslin or cheesecloth. Then tie them loosely, and leave them to sprout for an additional 24 to 48 hours. Sprinkle some water every few hours to keep them moist. You will notice white shoots arising from the beans. Plan to use them in 2 to 3 days' time as they tend to attract bacteria. If time is an issue, you can also buy them in grocery stores. 



Benefits of Eating Sprouts

  • Improve digestion as sprouting breaks down complex carbohydrates, and also increases the fiber content.
  • Have a good source of B-Vitamins, Potassium, and Magnesium. 
  • Pack lots of Protein as with Amino acids which help cell growth and maintenance, build strong bones and improve immunity by capturing free radicals. 
  • The high fiber content of sprouted beans helps in Weight Loss by keeping the stomach fuller for a longer time and avoid unhealthy snacking.
  • Their high Iron count helps improve the Hemoglobin levels. 
  • The high fiber in sprouts helps Cholesterol (LDL - Low-Density Lipoprotein) and decreases the risk of heart diseases.
  • Their good source of Potassium and Magnesium help maintain Blood Pressure.
  • The abundant source of Folates in sprouts help pregnant women from Neural tube defects.

 Tips to keep in mind when eating Sprouts
  • Eat them raw or steam them, but cooking kills all the nutrients in them
  • Even when sprouted at home, wash them thoroughly before eating. 
  • You can add them to salads, sandwiches, or eat just as a snack.
  • Eat sprouts in the morning or before dinner
  • In addition to Mung, wheat, Chick-peas or any other beans can be sprouted for consumption.

We hope you enjoyed reading about the first tip. Stay tuned for more tips to be shared during this Navratri. 

October 17, 2020

Legends behind Navratri and Dusshera Festivals

Every Indian looks forward to October/ November time as it marks the beginning of the major festival season bringing families together for a celebration. 

This year, we are in the midst of a pandemic which may not allow us to join together with friends and relatives as much as we want. However, we can use some novel thinking to connect with each other and enjoy the season with positive thinking. Relating to the gist of the upcoming holidays, Dusshera and Diwali, are the basis of 'the good wins over the evil'.

Dusshera Navratri begins on October 17th and culminates on October 25th which is known as Vijayadashami. Various epic stories are associated with this festival in different parts of India, such as:

  • In Northern, Western, and Central parts of India, they believe that the demon Ravana was killed on this day, hence many towns enact 'Ramleela' for nine days, and on the 10th day, effigies of Ravana are burned. 
  • In Southern India, it is believed that on Vijayadashami, the demon 'Mahishasura' was killed by the goddess Durga also called 'Mahishasura Mardini. 
  • In the Eastern part of India, it is considered that the goddess, Durga, Mahishasura Mardini comes to earth, her natal home, every year at the start of Navratri. She is welcomed with joy and festivities held in every neighborhood. On the 10th day, her idol is immersed in water denoting that she is sent home. 
Most commonly, Dusshera is associated with goddess Durga who is considered as an embodiment of strength, courage, and fierceness. Legend says that the goddess Durga defeated and killed the demon through the strength and power the other gods and goddesses transferred to her. 

While the gods and goddesses share their strength and tools with Durga to fight the demon, they stand as idols at that time. In some southern regions of India, a 'Gollu' is displayed with the arrangement of idols of gods and goddesses depicting this story.




In the spirit of this festival, using the theme of pairing to boost the strength, we're going to share 9-food tips for each day of Navratri: 
  1. Sprouted mung beans
  2. Apples with Peanut Butter
  3. Wheat and Ragi Roti (flatbread)
  4. Spinach and Orange salad
  5. Turmeric - we use this spice in almost all of our dishes. 
  6. Carrots and hummus - healthy snack
  7. Tomato and Olive oil
  8. Beans or chickpeas with rice 
  9. Avocado

We hope you will enjoy them and adopt them to boost your strength and immunity in this uncertain time.

*🌹*🌹*🌹*Happy Navratri to all! *🌹*🌹*🌹*

October 10, 2016

Celebrating Navratri on the Eve of Dusshera!



October 1st marked the beginning of the Navratri celebration, honoring the Hindu deity Durga, the destroyer of demons. Navratri means nine nights. During these nine nights and ten days, various forms or avatars of Durga are worshiped. The tenth day is Dusshera (October 11th). 

In the South (specifically in  Andhra Pradesh, Karnataka, and Tamil Nadu), one of the traditions of this festival is a display of toys and figurines called Bommalu Koluvu (Court of Toys) in one's home (as shown above). Our display includes divine presence of Goddesses of Laxmi, Saraswati, and Parvati, Lord Ganesha, Buddha, as well as representations of music and dance with the dancing dolls and musical players. 

The significance of this festival is that good triumphs over evil. This holiday is a great way to renew one's self or start over. A way to get rid of evil or obstacles in one's way and head in a positive direction. I've been stuck in a rut at work the past couple weeks and last week I just decided to tackle those obstacles so I can see a clear path for the new quarter. I realized that by destroying my "demons" or "negative thoughts" I can accomplish a lot. What does this holiday mean to you?

WISHING ALL A SAFE AND HAPPY HOLIDAY!!!

October 17, 2012

Creamy Tofu and Karela Curry

This is for all vegetarians and healthy conscious people alike. A well balanced meal includes carbs, protein, fats and oils. When it comes to choosing the right ingredients to add the proper nutrients to our meals, one that comes mind is TOFU.

What's so great about Tofu? 
- Low in sodium and cholesterol  
- Low glycemic index
- Good source of protein, iron, magnesium, phosphorous, copper, selenium, calcium, and manganese. 

With all these positive attributes, what's not to love. We like using a couple different varieties of Tofu: Firm, Extra Firm and Tofu Steak (available in Cajun, Garlic & Pepper, Grilled). These add extra flavor to our dishes.

One of the many ways we use Tofu is adding it to our vegetable gravy curries that are eaten with Indian flatbreads (such as roti, chappati, naan, paratha), and/or brown/white rice. This week's tofu recipe includes Karela (also known as Bitter Melon or gourd), another healthy and nutritious ingredient. So let's start cooking!

Creamy Tofu and Karela curry served w/ Brown Rice & Roti

Ingredients:
- 1 lb Karela, chopped into 1" cubes
- 1 medium Onion, finely chopped
- 7.25oz Firm Tofu, drained and cut into 1" cubes
- 3/4 cup Salsa (Mild, Medium or Hot)
- 2 to 3 tbsp Ranch dip*
- 1 tsp Mustard and Cumin seeds
- 1 tsp Turmeric (Haldi)
- 2 to 3 tbsp Vegetable Oil
- 1 tbsp Salt (or as needed)

Procedure:
In a large saucepan, heat oil and add mustard and cumin seeds for seasoning. When they start spluttering, add onion and saute for 2 to 3 minutes. Then add karela, turmeric, and salt. Mix well and cover pan with tight lid. Cook for 10 to 12 minutes or until karela is cooked. (Hint: Test it by piercing a knife or fork through a piece of karela and it should go in easily.) Next add tofu pieces, salsa and dip. Mix well and cook for another 5 minutes.

***Quick Tips: 
- If ranch dip is not readily available, add sour cream. 
- Add a tablespoon of brown sugar to reduce the bitter taste of Karela.  
- Check out other yummy Tofu recipes: Tandoori Tofu, Potato & Tofu with Spiced Tomato Sauce



October 16, 2012

It's Pumpkin Picking Time!!

Pumpkins, Pumpkins, everywhere!

It's that time of the season again. What's your favorite variety? I never knew there were so many varieties of pumpkins until I went to farmers' markets and picking myself. Curiosity got the best of me and I decided to do a little digging to learn more about this "fruit". Did you know that it was a fruit? Each variety has unique attributes in color, texture, taste and usage (such as baking, cooking, decorating). Here's some interesting nutritional facts:

- High in fiber
- Low in calories, cholesterol, and Saturated fat
- A good source of:
            - Vitamin A
            - Vitamin E
            - Thiamin
            - Niacin
            - Vitamin B6
            - Folate
            - Iron
            - Magnesium
            - Potassium
            - Phosphorus and more
- Even the seeds are high in protein, iron, & B vitamins.  

Now that we know a bit more about their nutritional value, it's time to get cooking. But which type of pumpkin is good for baking and/or cooking? New England Sugar or Baby Pam Sugar Pies are good for baking because they tend to have a sweeter flavor. For Indian cooking, we prefer West Indian Pumpkin also known as Calabaza Squash. It's great for curries and spicy soups. Check out our recipes below:

Seasoned Pumpkin & Butternut Squash Curry


Chunky Pumpkin Sambhar





  

October 15, 2012

Seasoned Brown Rice Enriched with Lentils & Vegetables

Rice is a staple food in most, if not all, Asian dishes. In South Indian cooking, white rice is served with all of our vegetable curries and rasams. After reading more about the various kinds of whole grains that are beneficial for us, we made a healthy switch to brown rice - which brings us to the first super food ingredient. Brown rice has a lower glycemic index than white rice. That means it doesn't raise blood sugar levels as much after you eat it. Any measure that can be taken to lower the risk of getting diabetes sounds good to me. It's also a great source of fiber, magnesium, zinc, and vitamin B-6.

Below is a great way to spice up brown rice and enjoy eating healthier.

Seasoned Brown Rice with Moong Wadi and Stir Fry Vegetables

Ingredients:
- 2 cups Brown Rice/Brown Basmati*
½ cup Moong Wadi (Sun-Dried Lentil Clusters)
- 2 cups Frozen Asian Stir Fry Vegetables
- 8oz can Tomato sauce
- 1 tbsp Ginger-Garlic paste
- 2 tsp Salt
- 1 tsp Chili Sauce (Asian variety)
- 1 tsp Garam Masala
- 1 tsp Cumin seeds
- 4 tbsp Olive oil/Vegetable oil

Procedure:
In a large saucepan heat oil, add moong wadi and stir fry until they turn yellow to reddish-brown color. Then add cumin seeds; when they splutter, add rice and fry until mixture becomes whitish. Next add ginger-garlic paste, chili sauce and garam masala. Fry for two minutes and transfer the contents into an electric rice cooker. Then add 6 cups of water, tomato sauce, salt, and allow it to cook. (Hint: use the cup that comes with the rice cooker for the water measurement; otherwise measure 4 cups of water using a regular measuring cup) Stir every 5 minutes to evenly cook. When rice is more than half cooked, add frozen vegetables. Mix well, close cooker with lid and cook until it's done.

***Quick Tips:
- 1/4 cup of uncooked rice = 1 serving
- Check out another great recipe with brown rice.  

 

Navratri: 9 Ways to Boost Your Health!

October and November are very joyous months for Indians all over. Why you may wonder? Two of the most important Hindu holidays take place during this time - Dusshera and Diwali. There are many interesting stories associated with the celebration of Dusshera, and they vary from region to region in India. As with many Indian festivals, this festival is associated with GOOD conquering EVIL, and it is depicted with the story of three main goddesses (Gauri, Lakshmi, and Saraswati). They unite to form a powerful 'Shakti' or force called Durga who kills Mahishasura, a powerful demon. Another popular story is that Lord Rama kills Ravana, the ten headed demon. The festival is celebrated by taking part in religious activities and fasting for nine days called Navratri, which begins on October 15th this year. People culminate with joyous festivities on the tenth day, which is known as 'Vijayadashami' and it is a very auspicious day. Any task (such as kids' education, new businesses or ventures) that is initiated on this day is believed to be successful.
'Navratri' and 'Vijayadashami' are always associated with STRENGTH, POWER, FORCE, and SUCCESS. Thus, we wanted to utilize the occasion to provide some useful tips and recipes of 9 super food ingredients that are power-packed with nutrients and antioxidants that benefit our health.

1) Brown Rice
2) Pumpkin
3) Tofu
4) Lentils
5) Yogurt
6) Sweet Potato
7) Sesame/Flax seeds
8) Leafy greens
9) Almonds/Walnuts

Let the healthy cooking and eating begin!!!