Tag Archives: #Nutrition

15 classic Asian comfort foods for the summery days you crave takeouts.

Miss the bite of extravagance and you wouldn’t know the ultimate joy of filling up!!

Sometimes we all need delicious comfort food! Like when life gives you lemon, make lemonade. Or get some good comfort food! Or maybe both! Doesn’t it feel good to reach out to a yummy comforting meal after a long hard day and enjoy it? Perched up nice and cool in a refreshing restaurant or sitting cozy in your living room and enjoying food; doesn’t summery nights and delicious takeouts truly sum up the day with a punch of happiness?

Besides, there’s nothing that a hot plate of comfort food can’t solve. Unwell, going through a bad break, work stress or just plain bad day? The aroma of freshly cooked veggie crumbles and sweet and spicy glazed mango sriracha or BBQ-flavored vegan waffle and naturally sweetened wholegrain brownie, all just make problems vanish away.

The knock out version of Asian food is a burst of bold flavors!

No more copy cat recipes!! Fun filled Asian cuisine come with a twist each time you reach out to them and are all full of hot ideas and inundating choices. From delicious bite size pizzas to chocolate croissants, it’s hard to tell if theburger with the works is better than “Peanut BBQ sweet potato burger with avocado”. So, catch up with some iconic Asian dishes and discover if the Friends of Pho in Kolkata or Once upon a bite in Dubai and Senn Thai Comfort Food in New York city or Soul Food Mahanakorn in Watthana Bangkok could make you get hungry just looking at the photos and blow your senses over once eaten!

Though a cross kitchen between Tokyo and Texas or Shanghai and New Delhi is an obstinate possibility, upscale restaurants do treasure rundown menus from edgy cookbooks, full of diverse Asian comfort food recipes. There is Japanese-Peruvian cuisine; French patisserie, Mexican tacos, and many more crowd-pullers. From fancy take away beaneries to countless neighborhood stalls, all serve from spicy gravies, saucy noodles to legendary chicken or vegetable Manchurian and much more. With names as scrumptious as China Bowl, China Pearl, Chung Wahor Zhangs, these delights- usually batter fried and doused in chilli garlic sauce- are quintessentially soul satisfying comfort food that always come with a kick.

In Asian style cooking, simple elements like rice, noodles, fruits, and veggies are recast, blended with unique herbs and seasonings and reinvented into stunning dishes. From Japanese noodles to Chinese stir-fry to Indian naan, you just can’t run out of options for Asian-themed dines. So, spicing your weekday dinners and weekend pleasures with all things, here are the tastiest 15 such Asian comfort foods to instantly perk up your platter!

Asian Slaw

Crisp, colorful, and wildly delicious: the Asian slaw comes packed with bright vegetables laced with an insanely good sauce that would trump any other rival. Crammed with bright vegetables like shredded cabbage, carrots, edamame, bell peppers and peanuts and flavored with scallions and cilantro, this slaw comes with a dressing of a thick, sweet-savory spicy sauce and is a perfect medley of flavors and textures. Can you imagine all those elements in one bite?

Korean popcorn chicken

Image source: ‘ Korean Popcorn Chicken’ by Julie in tastemade.com.

If you are looking for a starter that’s all fire and flavor, try this tangy, sticky and crunchy chicken popcorn inspired by the much hyped Korean street food Dakgangjeong and trust me, you just won’t have enough of these crazy fireballs! Deep-fried boneless sticky and tangy, these chicken nuggets are bite-sized salvos that’s all set to get you rolling! Made from boneless chicken fillet, this full-of-crackling food gets a typical Korean zing once tossed with tangy and spicy seasoning. The dripping hot sauce further amps up the heat  and turns these super-crunchy balls into a fiery feast!

Chicken Noodle Soup

Image source: The Ultimate Chicken Noodle Soup’ in tasteofhome.com.

A truly work of art, this soup is a bowl of chewy noodles immersed in a steaming savory broth, topped with meats and veggies. An ultimate definition of classic Asian comfort food there couldn’t be a better way to spend a balmy evening than by having a bowl or two of chicken noodle soup.

Thai Noodle Soup

Image source: ‘ Spicy Thai Curry Noodle Soup’ innheathercristo.com.

If you’ve never had it before, you’re in for a cozy surprise! A delicate mix of rice noodles, crisp veggies, and nutty peanut sauce, this soup is an insanely good dish.  It is not only about noodles cabbage, carrots and bell peppers that unfold the magic. The wizardry lies in the sauce. Thick, perfectly sweet, spicy and wonderfully nutty, this sauce is an ultimate count in finger-licking good indulgence! Bites of tender chicken, bok choy, rice noodles, cilantro, basil, lime juice and flavors of curry and coconut make this dish a perfect must-try deal.

Wonton Soup

Image source: ‘Red curry chicken wonton soup’ by Tara in tarasmulticulturaltable.com on Sep.7, 2020.

Getting tire of buffalo wings? How about a bowl of steaming Wonton soup loaded with silky flavors of seasoned chicken broth with filled wantons to ward off your worries!! An Asian equivalent of ravioli or tortellini, wontons are dumplings made with ground meat wrapped in a dumpling wrapper and steamed until cooked and tender. Served with hot broth, just one spoonful can quickly turn that frown upside down. If you’ve never have had them before, now is the time!

Gado Gado

A traditional Indonesian salad of mildly boiled, blanched or steamed veggies like carrots, red cabbage and hard boiled eggs, fried tofu, tempeh and lontong (which is a dense rice cake  wrapped inside a banana leaf. Rice is rolled inside a banana leaf and boiled, then cut into small cakes as a replacement of steamed rice). Served along with a thick spicy nutty peanut sauce, the real tweak  happens when sweet potato is used in place of carrots and green beans are switched for red cabbage. Since the salad is rice-based, it’s hearty and a full meal on its own. Build mainly on cooked veggies and meatless proteins with toppings like prawn crackers, this food is a super quick way to satisfy your craving.

Volcano Fries

Topped with spicy mayo, green onion, and a bit of seaweed, volcano fries is a sensory overload one cannot resist. Served with a generous topping of gooey cheese, crispy chicken cubes and sauce, sprinkled with Cheetos (cheese puff snack) – it’s a dish your nutritionist may frown upon, but trust me, every bite is a journey to heaven and back. With toppings of kani (crab meat) and seaweed salad, scallions, sriracha (fermented hot sauce) and Japanese mayo, the dish turns fiercer but you just shouldn’t get yourself cut loose without trying this one most indulgent food.

Crispy tofu broccoli stir fry

Feature credits: ‘Crispy tofu broccoli stir fry’ in myfoodstory.com on Nov. 16, 2020.

This 20 minutes stir fry dish is the perfect mix of protein and vegetables. Try it with quinoa when you want something light or with noodles if you want something hearty! Stir fried crispy tofu and fresh veggies like broccoli and spinach sautéed in a quick and easy garlic sesame sauce, give this dish all the markings of an easy and healthy food that you can turn to again and again. With firm and flavorful tofu, fresh and colorful veggies all drenched in just enough sauce to coat the tofu and broccoli so that crunchiness stays intact; this salty savory dish is one comfort food that you can always tag to your bucket list!

Vegan Cheesesteak sandwich

This vegan sandwich with mushrooms smothered in gooey cheese sauce creates a whole food that brings you a great taste, some protein and a great texture; all in 20 minutes. A low-calorie, easy to make mushroom cheesesteak sandwich is all you need when your sandwich craving hits the ceiling. Mimicking the meat base, slices of Portobello mushroom sautéed with a thicket of peppers and onions, then tucked into a toasted roll and drenched with a bit of melted provolone, mark it as a great vegetarian dish that wouldn’t decimate your diet plan. Eat this for seven days a week and you could still end up thinner than when you started. What more, you don’t even have to be a vegetarian to enjoy it!

Scallion Pancake

Feature credits: ‘kitchenstories.com.

Crisp on the outside, fluffy on the inside and wonderfully savory all over, scallion pancakes are a popular food that has a crispy, flaky texture and is a new twist on regular pancakes. Made out of an unleavened flatbread and stuffed with scallions or green onions or spring onions, cilantro and sesame, these pancakes are truly addictive. Crispy, flaky, and with the *slightest* bit of chew, when served with a hot and spicy dipping soy sauce, it’s easy to polish off a whole plate of this treat in no time. 

Biryani

Celebrating or just lazing! With over 50 different varieties, biryani  is one superfood that has never let anybody down. The combination of meat, rice and spices is unmatched and unparallel.  Long-grained rice flavored with fragrant spices such as saffron and layered with lamb, chicken, fish, or vegetables and thick gravy is then slow cooked in a Deg (special cookware) with lid secured with dough, preferably on a wooden stove to blend smoky flavors. It’s wholesome and starkly distinct from other fancy gourmet dishes. But what you can be sure of is that each variant is delicious in its own way. So, next time when you’re craving for fancy meals, just go for it. Having a taste of this comfort food will tell a story beyond words can. This stuff is seriously addictive!

Nasi Goreng

Traditionally served on banana leaves, this Indonesian street food is an easy and convenient way to truly satisfy and warm up your soul. With extra cooked rice stir fried with meat and addons like shallot, dark soy sauce and fragrant spices, make it a munchies delight. The real hit of flavour comes from the sambal sauce which is made by cooking garlic, shallots, chilies and shrimp paste in oil and then hand-grinding them to a fragrant and aromatic paste. Crushed anchovies and sugar then pitch in to create a delicious balance of salt and sweet. It’s a perfect take out call if you want to experience other people’s out of the ordinary comfort food.

Feature credits: ‘How To Make Nasi Goreng At Home’ by Banglar Rannaghor in Youtube.com on Nov. 6, 2020.

Teriyaki chicken

Image source: ‘ Chicken Teriyaki’ by Lena Abraham in delish.com on Jun.3,2021.

An awesome 30 minute recipe, this dish is here to change the way you fancy quick meals! Juicy tender pieces of chicken glazed in sweet and savory teriyaki sauce and served with steamed rice and assorted vegetables make up for a complete meal, one that you need to eat to experience the unparallel satisfaction. When sake and mirin are switched in the traditional teriyaki sauce for rice vinegar, toasted sesame oil and ginger, an iconic food is all set for you to catch up and make yourself a happy person.

Cashew chicken noodles

Image source: ’15-minute chicken, broccoli and cashew stir-fry’ by Emma Braz in taste.com.au.

Loaded with broccoli, bell peppers, zucchini, cashews and crispy chicken, this is an unmistakable call on your takeout. Simple, flavorful and delicious, one bowl of cashew chicken noodles is the perfect 30 minute fix for your take-out cravings. With crispy bits of chicken and noodles tossed in a super flavorful, spicy sauce and topped off with roasted cashews, this is just the kind of meal for you when you are hungry and in the mood for something out of ordinary.

Then there is nothing better than a sugary treat to finish off the meal, for your belly might be on fire for it. Here is one genius of a dessert that the world has just begun to catch up and once you try it you’d know why everybody calls it a super dessert.

Kulfi  Falooda

Feature credits: Hebbars Kitchen in Youtube.com on Mar.8, 2021.

Seriously for me, kulfi over ice cream- any day! Creamy kulfi is one delicious dessert that will leave you wanting for more. Made with simple ingredients, this eggless cardamom flavored, nutty and super creamy ice cream also has other variants such as saffron, mango, rose, pistachio, almond, orange and strawberry. It is usually made by slow boiling of milk till it reduces considerably and  then sweetened, flavored and frozen in small earthen pot molds known an “Matki“. It’s most uncommon to find this delight served in scoops like ice cream. Thickening agents like corn starch or bread crumbs give it still more creamier consistency. Served with brightly colored moist falooda (vermicelli noodles made from starch) and rose syrup, this sweet, icy cold, crunchy rich delicious dessert is here to enslave you and will soon become your go-to-kulfi dessert every time you get ready for a perfect comfort food.

From Momos to Chicken lollipops to spicy Papadams! From hot and sour soups, fiery Korean popcorn bites, crispy and tangy stir fries to gorgeous teriyaki chicken, the love for good food is universal. Mouth watering sauces, spicy schezwan magic, flavorful Asian noodles and no fuss crispy vegetarian food, the list of incredible Asian vegetarian bites has everything.

It’s time you gave your takeouts an Asian twist and experience the  flavors that will knock your socks off!!

This super food is all grass and funky but has the magic to power you through life!!

If you are wondering how to bring some oomph to your plate with a pep-up dish that is thick and flavorful and packed full of goodness without having to worry about the belly size, a plat du jour created out of this wonder grass could be the right choice for tonight’s menu.

Yeah, It’s the bamboo shoots and they hymn health and wellness only!! Looking for flab loss or following ketogenic diet, packed with good amount of fiber, potassium, manganese and antioxidants these wonder shoots are your best bet when it comes to bone to brain health.

A plant with a thousand faces, this green gasoline of life is ranked among the five healthiest foods that are rich in nutrients, high on bioactive compounds, low in fat and calories and free from residual toxicity. Considered delicacy in up-scale markets, specialty restaurants and five stars dining, shoots from this golden grass are a common sight in Asian dining.

We all know that what we eat has a huge impact on our health. Eating poorly can lead to disease or shortened life span. “I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move. Heart disease, diabetes, cancer, hypertension all can be impacted,” sounds Elizabeth Somer, nutritionist and author of “The Essential Guide to Vitamins and Minerals.”

There are so many aspects of bamboo that make it different from other veggies and organic super foods, all well thought out and orchestrated by both chefs and nutritionists who extensively study health. Considered complete food because of the rich contents of proteins, carbohydrates, vitamins, fibers, and minerals and very low fat, bamboo juvenile shoots herd in more punch than usually believed. Phytosterols in young shoots when consumed are meant to make you feel sprightly and feisty and lend longevity to regular consumers! Phytosterols are similar in structure to cholesterol and are extensively found in plants.  Their presence in fresh or fermented bamboo shoots is very prominent.

Freshly collected these shoots also have good amount of thiamine, niacin, vitamin A, vitamin B6, and vitamin E. The bamboo shoot based diets are rich source of dietary fibers, less cholesterol contents and contain 17 amino acids, 8 of which are essential for human body. Very little amount of fats and its low content makes them ideal to provide healthy nutrition to people with diabetic and cardio thoracic diseases. Low on glycemic index, the fermented bamboo shoots are also a hot favorite among those with GI and sugar related debility.

Here’s a magical food for your skin!!

Bamboo leaves, shoots and roots are a unique source of natural silica and vitamins B and C. Bamboo leaves used topically or consumed as tea, boosts healthy hair growth and skin collagen. Using regularly would ensure young, firm and smoother skin tone! You could even try one of these remarkable remedies to rejuvenate your skin and looks.

Bamboo leaf solution pack

Brew bamboo leaves in a cup for water for 5 minutes. Sieve and apply once cooled. Wash off after 15 minutes. Great source of natural silica, bamboo works wonders in collagen production and skin cell renewal.

Bamboo and rice water pack

Mix boiling rice water in brewed and sieved bamboo leaf solution in equal proportions and use over face and neck once cooled. Wash off after 10 minutes. Rich in silica and vitamin-C this pack has high anti aging property and is extensively effective in reducing fine lines and age spots.

Bamboo water toner

One tbsp of bamboo leaves boiled in a cup of water and sprayed once cooled works as a quick and nutritious hydrating agent, just anytime on the go. A perfect skin toner, this  is your best bet when you are looking for a quick remedy for tightening face pores and brightening dry and dull skin.

Bamboo honey mask

Mix some honey in brewed bamboo leaf solution and allow it to cool down. Apply it over the face and neck and wash it off after 15 minute. The difference will leave you wondering why the heck you didn’t try it before.

This super grass is a wellness warehouse!!

Bamboo tends to be much more than a restaurant. This weekend you have seen fresh bamboo shoots arriving at grocery counter in your neighborhood and found yourself wondering what one could do with these! Or, looking at a big pile of bamboo shoots in Produce department, you aren’t even sure what they are meant for.

Bamboo shoots are young, edible parts of the bamboo plant that spring out of the ground in the same fashion as asparagus. While some varieties are bitter and tough, a few others are sweet, tender, and much more abundant. Fresh bamboo shoots have a very delicate flavor, which is why it is often fermented first before being used for cooking. A storehouse of fiber and energy, these wonder shoots are extremely beneficial to strengthen the immune system and fight bad cholesterol, aid the digestive system, help lower the blood pressure and has an extra punch for those looking to shed some extra pounds.

Extremely low in calories and sugar and high on health benefits, bamboo shoots top the chart for many nutritionists as one of the most favored super food! You might have tried out canned bamboo shoots, but nothing compares to the fresh stuff. Some varieties are quite faintly bitter while others may be stronger. Blanch them in boiling water for a while and then soak in clean water for hours. Change water twice or three times before they are rid of bitter taste and are ready.

So, if you want to experiment with a new ingredient in your kitchen, here are a few delicious finger licking good bamboo shoot recipes you can try.

Bamboo shoot stir fry

Image source:’ Stir Fry Bamboo Shoots” in cooktube.in.

This recipe is prepared from the stemmed out bamboo shoots. This stir fry dish is a simple one that can be prepared on a weekday for dinner or packed away for lunch boxes. Serve flat bread as a side dish with rice and curry, they all pairs so well with this nouvelle cuisine!

Braised bamboo shoots with soy sauce and sugar

Image source: ‘Braised bamboo shoots in sweet soy sauce’ by Wendy Kiang-Spray’ in wendykiangspray.com on Ap.22, 2017.

Spring is round the corner and fresh bamboo shoot will be out soon. It’s one magic ingredient that is used in soups, stir-fries, stews, hot pot, salad and pickles. You can’t image how popular it is in the Far East. Add some to your pickling jar or to a pot of healthy meat analogue soup and I am sure you would love it. Try it in salad or fry with vegan meat and almost everyone in the family would love it.

Stir-fried mushrooms and bamboo shoots

Image source: ‘Stir Fried Mushrooms and Bamboo Shoots’ in pininterest.com.

This is a quick and easy dish that combines tinned oyster mushrooms, tofu puffs, bamboo shoots and bean sprouts in a light sauce. Yet another variant is oyster and soy sauce enriched mushrooms served with stuffed bamboo shoots and cabbage that could leave you wanting more. You could even try stuffing bamboo shoots with the pumpkin or the winter melon and cut horizontally into 4 -5 portions before the serve.

Braised bamboo shoots soup

Image source: ‘Bamboo shoot miso soup recipe’ in misosoup.site on Feb. 14, 2019.

Fresh bamboo shoots make incredibly flavorful, clear soup with few ingredients. The flavors and natural sweetness come straight from the fresh bamboo shoot. With fresh ones you can even play around with shapes. They are easy to cut out and will even please the youngest of your family. Children tend to eat more or at least try their favorite shapes; a heart or bunny actually tastes better than a rectangle or round piece!!

Sometimes a simple recipe tastes best when you’re exploring a new ingredient in the kitchen. This one could be a good introduction of an amazing grass to your Wok.

Seasonal salad with bamboo shoots

Image source:’ Bamboo shoot salad’ by azianswagz in pininterest.com.

A simple salad is always a good way to enjoy fresh, local food. This one has just a few ingredients, and allows the flavors of the sweet peas, kale, and bamboo shoots to really stand out.

Talk of flavors; fresh bamboo shoot has a very delicate one, which is why it is often fermented first before being used for cooking. During the fermentation, pungency builds up which when paired with chilies, oil and other ingredients creates a moreish salad dish. You could use this to create curries pickles and stir-fries of your choice as well.

Vegan dumplings with bamboo shoots

Image source: ‘Around the World in 7 Vegan Dumplings’ in onegreenplanet.org.

These little parcels do deliver – and they’re fun and so easy to make! When finely diced, bamboo shoots add the perfect bit of crunch to steamed or boiled dumplings. Serve these up with some spicy chili sauce and a light side salad or edamame or with a dipping sauce such as black vinegar, soy sauce, plum sauce, sweet and sour sauce or sweet chili sauce.

Bamboo Spring rolls

Image source : ‘Bamboo Shoot Spring Rolls’ in unileverfoodsolutions.co.id.

Stuffed with a mixture of bamboo shoot, carrot, string bean, mushroom, shallot, garlic, ginger, celery, and leek, these spring rolls so fashioned out that there can’t be leftovers even for a single-bite.

Edamame bamboo shoot stir fry

Image source:’ Edamame Bamboo Shoot Stir Fry’ by Melissa Tedesco in onegreenplanet.org.

The balanced flavors and ingredients give this 10 minute edamame bamboo shoot stir fry all it needs to replenish your body. It is a great alternative to getting takeouts on busy nights, for this one travels fast from pan to platter. Fill your home with the amazing aroma of ginger and your belly with a wholesome dish.

Fried rice with bamboo shoots

Image source: ‘ Bamboo shoot fried rice’ by J Sujatha in beta.lekhafoods.com on Dec. 20, 2012.

This dish can also be made with leftover rice and whatever veggies you have in the fridge but stir fried celery, mushrooms and green capsicum  seasoned with soy sauce and then mixed with pre cooked chilled rice elevate this dish to one bursting with flavors. Mix in the onion, garlic and cottage cheese or eggs and you have an indulgent dish at your table. ‘Boil in bag’ rice and a bag of stir fried veggies could even cut back the prep time. If you don’t have snow peas, even regular frozen ones wouldn’t tweak the taste. Add a bit of extra soy sauce at the end and enjoy!

Bamboo shoot curry

Image source: ‘How to make Bamboo Shoot Curry – A Sikkim Delicacy (Vegan – Gluten and Dairy Free)’ by Jyoti in youtube.com on Aug. 31, 2019.

Bamboo shoots aren’t just for pandas anymore! In fact, fresh bamboo shoots are considered quite a delicacy. Stir fried minced garlic, onion, red chili, mustard seeds and curry leaves, once mixed with bamboo shoots and coconut paste and then simmered on medium heat for 15 minutes leave behind a thick, bright colored mouthwatering curry with a leafy aroma. Add rice flour/ powder for an earthy texture to this delightful flavorsome curry.

Bamboo shoot n’ pumpkin flower curry

Image source: ‘Bamboo shoot n’ pumpkin flower curry’ in delightsum.com on Mar. 4, 2020.

One of the revered traditional family recipes, this one tastes delicious and is ready in flat 20 minutes. The combination of pumpkin flower and bamboo shoot with tangy mustard flavor makes the dish more rich and heavenly. It goes well with flat bread, paratha (type of South Asian flat unleavened bread resembling a small naan that is pan fried or  baked in a tandoor ) or steamed rice.

From harvest to table- The super food effect is unmistakable

From vegan chops and cutlets to chicken red curry, fish curry, beef and bamboo shoot curry, shrimp curry, pork and bamboo shoots recipe; this wonder veggie pairs so well  with a flexitarian diet, when it comes to eating for your wellness being. With just 13 calories in a single cup, bamboo shoots are a great choice if you’re looking to lose weight. Fiber in shoots moves through the body slowly and promotes satiety between meals to curb cravings. Low in calories and high on fiber, this grass does support weight loss.

Besides, eating more fiber improves digestive health too. In fact, it helps in preventing acid reflux, hemorrhoids, diverticulitis and stomach ulcers. Adding bamboo shoots to your diet could potentially reduce cholesterol levels too. Some canned varieties, though may be high on sodium. So, if you’re following a low-sodium diet, look around for low-sodium products whenever possible or rinse off the shoots thoroughly before consuming. For the uninitiated, bamboo shoots are the power kegs that come loaded with nutrients and are a healthy alternative to rice and wheat.

Whatever… for once try these Woks of Life recipes. It’s hard to believe but these shoots could actually be good for your wellbeing. Dig into a savory, umami filling of shiitake mushrooms, bamboo shoots, and carrots wrapped inside layers of bean curd skin, steamed, pan-fried or braised. When sliced, you could almost swear it looks like slices of Chinese roast duck!

But just because this “duck” is vegan, doesn’t mean it’s any less super special to be on your dinner menu tonight!!

These diet friendly low calorie vegan curries could bring singing flavors and layers of happiness to your plate!!

If you are wondering how to bring zing to your plate in 20 minutes with something that is thick and flavorful, is packed full of goodness and is free of heavy animal products, delicious vegan curries could be the right choice for tonight’s menu. If you’re counting on calories, these guilt-free curries all come under 400 calories and still pack flavors. So put down that take-away menu and try one of these low-calorie protein rich curries instead. Vegetarian and low on spice these incredible curries will leave you bewitched!!

It’s hard to believe but curries could actually be good for your wellbeing. From easing arthritis to protecting from Alzheimer, the list is surprisingly overwhelming. If you look at the medicinal effects of spices that go into curry making; turmeric, cumin, allspice, cardamom, ginger, garlic and capsicum all are fired with strong anti-bacterial properties. Working as good preservatives garlic, cinnamon and cumin could even get rid of 80 percent of meat borne bacteria while ginger slows down bacterial growth by as much as 25 percent.

So what’s there that make vegan curries so good when it comes to minding your health. Why are these respected as an all time pepped up feast that never falls flat?

Let’s find out;

Ginger

One of the main ingredients in a lip smacking vegan curry, ginger contains antioxidant zingerone that reacts with radicals which cause tissue damage and joint inflammation, Works well to relieve the arthritis pain! The other two antioxidants viz. gingerol and shogaol are traditional cold remedies and works best when consumed as raw ginger extract.

Curcumin

This is  a primary active compound of turmeric found in curry powders, and often used neat, it slows down the plaque formation in the brain, the primary cause of Alzheimer. Strong on anti inflammatory properties it pairs well with GI tract, guards against heart attacks and prevents cancer of the colon.

Onions

Onions contain an agent called diallyl sulfide that encourages the body to make more of the cancer-fighting molecule glutathione-S-transferase. These enzymes work to detoxify the harmful stomach bacteria and promote digestion.

Garlic

Besides helping in lowering cholesterol, garlic also contains a potent anti-cancer agent called Allicin that shields stomach from cancer by pushing the production of protective enzymes.

Cumin

Cumin contains phytochemicals that combine with vitamins and other nutrients in food to prevent cancer and heart ailments by blocking various metabolic pathways. Caravel and Limonene, two major anti carcinogen agents retard the growth of prostate cancer.

Allspice

Allspice also known as Kabab Chinni is a berry-based spice used in a lot of Indian cooking and contains eugenol, an antioxidant that builds up trypsin a digestive enzyme and so are all friends to GI tract.

Capsicum

Capsicum the main phytochemical found in red peppers is an anti inflammatory agent  which helps reduce cholesterol formation and also a major constituent in topical formulations for arthritis relief. Eating it raw though doesn’t always work the same way.

Cardamom

A strong antiseptic and antimicrobial spice, cardamom comes in seeds, is a mild aphrodisiac and helps in soothing an irritable intestinal tract.

Coriander

Considered a strong anti-inflammatory agent this spice is capable of reducing symptoms of inflammatory GI tract diseases.

These one-pot curries know how to pep up your menu!

More often coming in bright golden hue and complex flavors, curry is an amazing choice for so many reasons. It warms you up, make you feel full and adds some zing to your plate. And there is a bonus too! It’s quite healthy and wholesome. Scoring big over Paleo recipes, curries could probably win you over if vegan diets become more your thing. Yep, there are whole lots of plant based curries that are easy to make and quickly leave the cooker. Just one pot or pan and flat 30 minutes could whip up flavors that may leave you looking for more!

If the thought of ethnic food stirs you up and if the idea of stepping out of the box no longer intimidates you; its time you tried a perfect Indian curry dish. If you have experienced Indian food, you know just how delicious a vegetarian dish could be! If you haven’t, curry is the perfect recipe to start with at home. Yeah!  And if you do Meatless Mondays, this could work up a terrific fare. It is so healthy and there are so many vegetarian variations you could do with it; just about any veggie works well.

Here are 12 crazy delicious vegan curries to tickle your fancy and tempt you to fix some space for one of these on tonight’s dinner table !

Red Lentil ( Masoor dal) Curry

Image source: ‘Healthy Low-Sodium Red Lentil Curry’ by Susan Edelman in onegreenplanet.org.

No one wants to spend the evening washing a pile of dirty dishes. No worries!! You can cook this curry in only one pot. Even better, you can have this flavorful curry on the table in less than 30 minutes.  I can’t think of a better way to eat dinner than this quick, healthy, and delicious one-pot curried lentil recipe!

With 126 calories per serving of 1 cup (100 grams), this curry has 6.2grams of protein, 4.2 grams of fats, 416 mg. of sodium, 15.9grams of carbs, vitamin A and C, fatty acids, amino acids, 28 mg calcium and 1.9 mg of iron.

Pigeon pea Curry

Image source: Cumin-Scented Pigeon Peas with Mango (Mango Curry with Toor Dal)’ in tastespace.wordpress.com on April 21, 2012.

Pigeon pea( Dal in Hindi)  is easily known and referred to as split pulse (lentils, beans or peas). This curry bets on yellow peas, blending alongside the flavors of cumin, mustard, onion, chilies and fresh ginger. A brilliant go-to dinner recipe on lazy, gray days, this curry is cheap, healthy, flavorful and heavy on protein and goes easy on fat. Complete with exotic flavors a bowl of this warm filling curry tastes amazing and is good enough to become your daily staple food. Each 100 grams serving contains 3.3 grams of fat, 16.9 grams of carbs, 3 grams of fiber and 6.9 grams of protein, < 0.1 gram of salt and 439 mg of potassium. What more could you ask for?

Coconut Quinoa curry

Image source: ‘Vegetarian Green Coconut Curry with Quinoa’ by Kristen Stevens in foodandwine.com in Feb. 2014.

This recipe requires one pot only; your slow cooker. Just pitch in some sweet potatoes, broccoli, quinoa, chickpeas and coconut milk into your slow cooker along with some spices, and turn it on. Flat 30 minutes active time in kitchen and a delicious aromatic treat is ready!. Each 100 gram serve carries 140 calories, 4.00 grams of proteins, 5.70 grams of fat, 14.40 grams of carbs, 2.50 grams of fiber besides 2.90 grams of sugar and zero cholesterol.

Curried Quinoa with Butternut squash and Chickpeas

Image source: ‘Squash, Spinach & Chickpea Curry with Turmeric Blend’ by Lisa Turner in cleaneatingmag.com.

Butternut squash is a hearty and super healthy way to add some oomph to plant-based recipes like this one. It’s a perfect 25 minute star dish for weeknight dinner and great for getting rid of any veggies hanging around your fridge. Once done garnish the dish with fresh parsley and you’re good to go. Try this curry with rice and naan, though brown rice particularly tastes good with this curry. Each portion (245 grams serves 4) carries 236 calories, 36.5 grams of carb, 6.5 grams of protein, 8.2 grams of fat, 105 mg of calcium and 3 mg of iron besides 602 mg of sodium and 683 mg of potassium.

Coconut Chickpea curry

Image source: ‘Easy Chickpea Coconut curry soup’ in cearaskitchen.com on Jan.24, 2018.

This curry is one healthy source of fat that could leave you feeling full and satisfied. Throw in some chickpeas, coconut milk and fresh veggies and you’ve got a super healthy meal to tide you over. If you are searching for a curry recipe that is heavy on proteins but light on the heat – look no further. Each 100 gram serves 148 calories and brags of 6 grams of fat, 17.6 grams of carbs, 6 grams of protein, 3.3mg of iron, vitamin A and C and 51 mg of calcium.

Spicy Chickpea -Cauliflower Tandoori

Image source: ‘Spicy Chickpea and Cauliflower Tandoori’ by LiveKindly in livekindly.co.

If you are a protein buff then a bowl of this savory curry could be the right choice for you. Easy and colorful this recipe contains a whopping 23 grams of protein per portion. It’s also got heaps of fiber and serves you yummy nutrients. Drop in a pinch of asafetida and bit of dried chili to push the flavors without burning your taste buds off.  ‘Are you sacred of chilies? Not always hot, capsaicinoids in chilies add great flavors, work as metabolic enhancer and are rich in vitamin- A & C and minerals like iron  potassium. And what’s not to love about this devilish fruit that pips in anti oxidant stuff too?

Thick and flavorful, this recipe packs in enormous goodness and could leave you a lot happier and contented.

Thai Noodle Curry

Image source: ‘Spicy Vegan Thai Curry Noodle Soup’ by Jalisha in eatingveganwithme.com.

This curry is more like a cross between a Thai curry dish and a Thai noodle dish. Rice noodles, red curry paste and coconut milk all come together to stir up a deliciously creamy noodle bowl; and it all comes together in less than 30 minutes! If you’re looking for a protein to pair with this then Thai Coconut curry tofu would blend perfectly with it.  Naturally vegan, gluten free, creamy and packed with veggies, coconut milk and spices in this curry turn it into a gleeful warming family meal. Loving the sound of that? I ‘m sure your guests will too! Nutrition wise, it fares evenly. Each 100 grams serves 58 calories, 1.50 grams of protein, 10.70 grams of carbs, 0.60 gram of fat, zero cholesterol, vitamins and minerals that include essentials like iodine, zinc, potassium, sodium and calcium.

Sweet Potato, Chickpea, and Spinach Curry

Image source: ‘Sweet potato, Chickpea and Spinach Jalfrezi curry’ in supervalu.ie.

If you think that vegan food equals bland food, then this curry will prove you all wrong and it‘s so simple to make! Low on fat and calories, this one-pot curry is full of sunshine flavors and could make you long for more. With all the goodness of sweet potatoes, chickpeas, spinach, and coconut milk, it is seasoned with Indian spices like garam masala, turmeric, cumin and dried chilies and cooked into a creamy, rich, fragrant and hot treat in under 30 minutes. It’s mild enough for the kids to enjoy, but still packs a punch! Each one bowl serve (245 grams) packs 293 calories, 5.1 grams of protein, 22.3 grams of fat and 515 mg of sodium.

Chana( Garbanzo bean) Masala Curry

Image source: ‘Super Easy Chole Masala / Chana Masala recipe’ by Bharat Wadhwa in bharatzkitchen.com.

Authentic Chana masala curry is typically made with grounded whole spices and dried mango powder. These are cooked in some oil to bring out the best of flavor and fragrance. Garam masala options are the traditional ones and you could actually experience a delightful sensory overload. Blended mix of coriander, cumin, cardamom (green and black), cinnamon, black pepper, cloves, and other spices lends an unforgettable tone and turn the curry into a quality bite in under 30 minutes. If you are looking for shortcut to a rich, long simmered flavor, use whole tomatoes crushed in the curry. Diced tomatoes give more chunky results. And what more! If you add some baby spinach, your dinner bowl turns all colorful and nutritious!

Nutrition wise, a 245 grams one bowl portion (serves 4) carries 443 calories, 12.1 grams of fat, 74 grams of carbohydrate, 15.2 grams of protein , 65 mg of sodium, vitamin A, B , E , K1 and C, folic acid, niacin, riboflavin, calcium, iron, magnesium and host of other nutrients.

Citrus Pumpkin Curry

Image source: ‘Tangy Tamarind Pumpkin Curry Recipe’ by Pooja Thakur in archanaskitchen.com on Nov.7, 2016.

If you’ve been to a grocery store lately, you probably have figured out by now that the pumpkin spice fetish is these days bigger than ever. 

Pumpkins are a type of winter squash (like acorn and butternut) and a part of the gourd family and the Indian way of cooking it leaves a mesmerizing tingling aftertaste.

A unique gluten free curry it combines the sweetness of the winter squash with the savory-spiced flavor of curry. it is an enchanting display of bright colors – orange, yellow, and red – infused with citrus accents which are a due change from potatoes and chickpeas. It’s as beautiful as it is delicious and offers a unique blend of veggies -both sweet and savory.

Pumpkin curry in fact is a warming match appropriate for the crisp days when pumpkins and other winter squashes come to harvest. It is best cooked until just tender but not mushy. Baking and braising (or sautéed until lightly browned) are the best ways to cook it.

The nutrition profile of pumpkin is pretty stately too .  It’s packed with fiber, vitamins and minerals—including more potassium than a medium banana! One-cup serving of pumpkin curry has 50 calories, 2 grams of protein, 12 grams of carbs, 3 grams of fiber,  vitamins and includes minerals like potassium, zinc and phosphorus. The show grabber though, are the carotenoid compounds that give the pumpkin its bright orange color. One of these- the anti oxidant beta carotene- potentially reduces risk to quite a few major diseases.

Mushroom Matar ( Pea)  Masala

Image source: ‘Restaurant Style Matar Mushroom Masala’ by Neetu Suresh in cookpad.com .

Mushrooms bring different texture and earthy flavor to this vegan, gluten free, soy free Indian curry where they pair well with peas and make a rather unbeatable combination that is hearty and healthy. You could make the sauce even creamier by adding cashew nut paste and tangier with more tomatoes. A dash of spinach makes it a satisfying flavorful meal that is up for grabs in flat 20 minutes . Pumpkin seeds, silken tofu or plain unsweetened yoghurt could make it even more delicious. One cup serve (230 grams) carries 156 calories, 9.4 grams of fat, 17 grams of carbs, 5 grams of protein and vitamin A and C, calcium and iron in significant amounts.

Red Kidney bean curry

Image source: ‘ Red kidney bean, chili & ginger curry’ in taste.com.au.

Imagine buttery soft kidney beans simmering in a curry base flecked with lightly caramelized onion and garlic with rich coriander and tomato aroma assaulting your senses!! This curry is perfect served with fragrant basmati rice garnished with cilantro and minced red onion. You could add a bit of mint for that extra freshness. Blending spiced tomato sauce with fresh coriander turns the dish a beautiful bright red orange color. This curry tastes heavenly when freshly grounded black pepper in it, builds up as you eat. Nutrition wise, each 100 gram serve carries130 calories and contains 14 grams of carbs, 6 grams of fat, 5 grams of protein, 410 mg sodium, vitamin  A (2%)and C ( 6%) and calcium and iron ( 8% each).

If only there was a better way to eat for your well being!

Not many meat lovers find meat curries healthy either. Kormas and pasandas (a popular meat dish from the Indian subcontinent) for instance though delectable contain frightening amounts of cream. The average chicken tikka masala contains about 1,500 calories. Dishes such as rogan josh, madras curry, jalfrezi and sags (with spinach) are no less creamy but make it to the plate for carrying just as many healthy spices.

This leaves the least fattening combination of one of these vegan curries with steamed and lightly garnished rice, or anything oven baked (tandori) coated in yoghurt and spices but not fried.

To eat is a necessity, but to eat intelligently is an art

Yeah, you have heard this before! For many of us the insufficiency of a vegetarian diet and hazards of non veg foods is both in a way accurate and inaccurate at the same time. Besides the verdict varies  between us. If you think that ditching meat or switching to some other source means you will automatically land up with equal or better source of nutrition, then you are off target.

That ethical take on vegan vs non- veg issue aside, if you were to swear off the meat and animal products, would that mean a ‘magical’ weight loss and a healthy you? Certainly not. Very few of us get to choose between vegan, vegetarian / non vegetarian way of food habits. Everyone in fact just keeps eating what their family chose for them since childhood.

So, it’s for you to choose between fried meaty treats and healthy delicious plant based foods. You could always brush aside that buzz over taste, smell and texture and dig in what you like most. After all healthy food doesn’t have to be boring. But you would do well if you sleep on this; if your co worker is noshing heavy meat burgers and fries every day, is he or she likely to be healthier than you?

And don’t forget….we become what we eat.!!

18 incredible plant based super foods that are packed with more punch than animal protein!!

Good plant based foods are out there that could feed your muscles with more proteins than you would have thought!

You wouldn’t have dreamed of turning from villain to warrior in one bound? Or have you thought of turning yourself into a protein powerhouse?  Sounds more like a feat hard to come by for many of us who are riveted more to mindful eating and intensely deliberate over food choices. We regularly search for nutritional benefits in food we eat and look around for ingredients that are impressive with macronutrients.

Clearly buzz of years means differently to different people. A vegetarian diet can be nutritionally superior to any other way of eating,” says Tallmadge. It can be one of the healthiest ways to eat, because we know plant foods are loaded with nutrients to protect our health.”

So does ditching meat automatically mean equal or better source of nutrition? Will it help us to  live longer and be healthier overall?

Let’s find out.

Proteins go to polls!

Proteins, like fats and carbohydrates are the most enviable energy source and are found in every cell. When viewed as a ‘nutrient of interest,’ protein wrests with other macronutrients for first place in vitality.

Human body is known to require 20 different amino acids and our body synthesizes only 11 of them (usually non essential ones). So, we must get remaining 9 essential amino acids from other sources. Traditionally animal proteins like meat, eggs and milk are considered complete proteins, meaning they provide all of the essential amino acids our body needs.

But there are plenty of plant based proteins sources out there as well. Beans, legumes, nuts, seeds, quinoa, leafy greens such as broccoli and kale and whole grains are excellent sources of protein. Some of them like Quinoa contain all the 9 essential amino acids that we need. Besides plant proteins run lower risk of causing carcinoma and type 2 diabetes.

As winter drags on and social distancing remain an unavoidable annoyance everywhere, we all look around for that little dose of happiness. While reaching out for a pint of ice cream or grabbing that extra slice of red meat might make you feel good in the short run, the rush you get from these caloric choices could leave you at the disappointing end of rush and nothing to show for it.

However, there are plant based foods that could make you feel happier, typically by lifting your mood or help in staving off depression or anxiety without having a negative impact on your waistline or health.  For those among us who wish to avoid animal-related food product and look for more health-conscious options, vegetarian substitutes are a great way to make the real cut.

Besides, it is also an easy way to save the animals and the cruelty that goes with it. Vegan, vegetarian, or a meat eater; if you look around for healthy super food options, these protein surrogates are a great way to swap meat without settling for less.

Black Beans

Image source: ‘Comforting Black Beans’ by Lola Milne in splendidtable.org

Packed with fiber, potassium, folate, vitamin- B6 and phytonutrients, black beans are a good source of anti oxidants and work hard on anti inflammatory properties. You could replace shredded beef or chicken as the main ingredient or use these beans as a base for veg burger Pattie. Each one cup serve carries 15 grams of protein which is equivalent to 50 gram of pork loin or 80 gram of chicken drumsticks.

Butter beans

Image source:’ Southern Style Butter Beans – Baby Lima Beans’ in ddepsouthdish.com on Jul.26,2016

Delicate in texture and starchy yet buttery in consistency, these beans are one serious ingredient for  great many recipes. Excellent source of minerals like iron, copper, manganese, calcium, magnesium and potassium, each one cup (128 grams) serve measures equivalent to ½ cup (64 grams) of scrambled eggs. One of the favorite substitutes for meats in homemade veg burgers, this bean is also the vegan option for soups that share meat in their recipes.

Soybean

Image source: ‘8 reasons why you should add soya to your daily diet’ by Mohsina Dodhiya in totallyveganbuzz.com on May 28, 2020

Soybean sources nearly as many essential amino acids as animal proteins. Fresh version is available as edamame while yellow ones are the mature beans. A good source of protein –one cup serve is equivalent to 75 gram portion of salmon or 180 grams of cottage cheese- soybeans also lay out a happy dose of B-vitamins. Considered as a main stream meat substitute, it’s a good aromatic swap for chicken and to a variety of dishes, from Asian stir fries to BBQ and even as a vegan substitute for scrambled eggs.

Replacing animal protein with soy protein is a smashing way to reduce body weight, manage blood sugar and get rid of bad cholesterol and triglycerides. One serving a day (one cup soymilk, ½ cup tofu or soybeans) is also effective for cancer prevention. The phytochemicals in soy prevent tumors from creating blood vessels and thus impede tumor growth.

Buckwheat

Image source: ‘How to Cook Buckwheat: Learn About the Versatile Grain’ in masterclass.com on Nov. 8, 2020.

This is a gluten free energizing and nutritious alternative to carbs like white rice. One cup serve of this super food has 6 grams of protein which is equivalent to one large egg. Buckwheat granola or pancakes could be a breakfast favorite if you pair them with coconut milk. Great to taste when added to raw deserts, cereals and home-made muesli bars, buckwheat is an incredibly healthy and nutritious food. You can also toss them through soups, salads and well practically any dish you like, as the taste is mild and slightly nutty.

Quinoa

Image source: ‘Is Quinoa Good for You? Everything You Need to Know About the Superfood’ by Katie Robinson in everydayhealth.com on Jul. 8, 2019

One among the few plants that could provide you with all the 9 essential amino acids, one cup serving of this gluten free, high protein food has ‘more bounce for an ounce’ value and measures up to one slice of non-fat mozzarella cheese. High on fiber, quinoa is good on manganese, B-vitamins, iron, potassium, calcium, phosphorus, vitamin-E and whole lot of anti oxidants. Quinoa tastes heavenly in soups and stews. Since it has low glycemic value, you could swap it for ground beef in burger or BBQ sandwich. Try a vegan quinoa scramble for breakfast and you would be bowled over by its flavorsome tang.

Tempeh

Image source: ‘How to make tempeh with white beans from scratch’ in maricelsvegancrush.com on Sep. 18, 2018.

Tempeh, a rich source of complete protein, is a traditional Indonesian fermented food. It is made by cooking soybeans and fermenting them with a starter culture or mold called rhizopus oryzae for at least 2 days. Fermentation over, the soybeans get stuck together into a dense cake by a white mold. It then becomes sliceable and could be pan fried like tofu. Fermented and easy to digest, tempeh is an excellent meat substitute and looks and tastes incredible. Sweet & sour chicken, BBQ sandwich or chicken nuggets; you could replicate all with vegan and vegan friendly tempeh. Each 100 gram of this wonder food contains 20 gram of protein and is equivalent to 30 gram protein in 100 grams of chicken breast.

Hummus

Image source: ‘Hummus With Tahini’ by Anita Schecter in thespruceeats.com on Ap.7, 2019.

Surprisingly one of the easiest dishes, you can make this high fiber, low glycemic super dip all by yourself by blending chickpeas, a garlic clove, extra virgin oil, tahini (a paste made from sesame seeds, olive or vegetable oil and salt), lemon juice and salt. This amazingly tasty dip is an ideal vegan swap for traditional meat pate’. It also pairs well with sandwich as delectable spread and could replace meat, cheese and other calorie packed spreads and dressings. Each 100 gram serve has 8 grams of protein and is equivalent to one cup of skimmed milk or three spoonful of minced beef.

Ezekiel bread

Image source: ‘Why Ezekiel Bread is the Healthy Bread Everyone is Obsessed With’ by Lindsay D. Mattison in tasteofhome.com on May 30, 2020.

Ezekiel bread is a delicious, flourless loaf made from sprouted whole grains and legumes including millet, barley, spelt, wheat, soybeans and lentils. It’s named after the Old Testament verse Ezekiel 4:9, which reads: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.” Rich in flavor and dense in texture, one slice of this bread contains 4 grams of protein. A complete source of all essential amino acids it goes easy on the gut since sprouting process breaks down starches and releases enzymes that rejig carbohydrates. Sprouting also unlocks vitamins and minerals that turn them savory too.

Lentils

Image source: ‘Herbed Lentils with Spinach and Tomatoes’ by Ellie Krieger in foodnetwork.com

Typically legumes, lentils are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. These are among the best sources of plant-based protein and an excellent choice for vegetarians and vegans.  Each serve of one cup (200 grams) of boiled lentils contains 18 grams of protein. Other high protein legumes that serve equally well include soybeans, kidney beans and chickpeas.

Brussel sprouts

Image source: ‘Roasted Brussels Sprouts’ by Jaqatac in .allrecipes.com

Bursting with vitamin-C and cancer-fighting glucosinolates, Brussels sprouts are one of the most potent cold-weather super foods. Mere half cup (78 grams) of this high protein veggie could provide you 2 grams of protein.  “No! You wouldn’t gag over the offensive smell of cruciferous veggies cooking or mushy middles”. Simply season the sprouts with salt, pepper and olive oil or you could add 2 cloves of crushed garlic and slow roast at 425 degrees for fifteen minutes until darkest brown. You could even splash a bit of balsamic vinegar on top to make it more exciting. You will love them!!  Even picky eaters won’t say no to this amazing cook.

Jackfruit

Image source: ‘What is jackfruit and how do I use it?’ in wtop.com on Nov. 7, 2019.

This could turn out to be your vegan favorite. Jackfruit might be huge in places like Philippines, India, and Indonesia. A single fruit can weigh up to 100 lbs.  Resembling meat in texture( flesh is all fibrous) with somewhat similar looks, it has mild flavors and is easy to spice and cook. It is all rage for vegan tacos, nachos, pork sandwiches, curry and a number of Asian recipes. Do try it as it’s a unique experience and packs nearly 3 grams of protein per cup. It’s also up there in vitamin-C and fiber and rivals bananas for potassium.

Guava

Image source: ‘Pexel free media library in wordpress.com.

With 4.2 grams of protein per cup, guava definitely tops the list of high protein fruits. If that’s not enough, guava serves 4 times your daily vitamin-C needs in a single serving!! Eat all by itself, add it to sweeten a smoothie, pair it with Greek yogurt or simply mix with fruit salads for a perky and protein-rich new taste. Packed with antioxidants this fruit is an excellent source of fiber.

Avocado

Image source: ‘The avocado craze’ by Dr. Phil Maffetone in philmaffetone.com on JUl. 9, 2019.

A close second to guava in the protein stakes with an impressive 4 grams per cup, avocado is a perfect breakfast that is genuinely delicious and could turn a simple toast into a healthy flavorsome meal. A show stopper in salads, avocado is also one versatile food that pairs well with your nutrition requirements.

Dried Apricot

Image source:’ 15 Health Benefits of Dried Apricots (and Nutrition Facts)’ by Martha Piccolo in dryingallfoods.com

Dried?” This could put you off, but surprisingly  this one is  far more loaded with protein than a ripe wet one with 2.2 grams per one cup serve.  You could munch them down straight from the pack or mix them into your breakfast cereal.

Almonds

Image source:’ Almonds Aren’t Nuts, They’re Fruit‘ by Holly Van Hare in thedailymeal.com on Oct. 16, 2017.

Each ¼ cup serving of this wonder nut contains 12 grams of protein or equivalent to one cup of full fat milk if you choose one tbsp of almond butter. Energy rich almonds also contain nutrients, minerals and antioxidants and source protein, calcium, magnesium and iron too. Since the almond butter pairs well with fruits like apple, pears or banana, you could stir a spoonful in your smoothie, spread on toast or lick straight out of jar.

Kiwi fruit

Image source: ‘8 facts about Kiwi Fruit’ in fruitrunner.co.uk on Jun. 21, 2017

Savor a Kiwifruit if you haven’t done so far and experience a magical sensory explosion of flavor that would leave you searching for more.  It contains a fairly respectable 2.1 grams of protein per cup, not to mention nearly twice your daily requirement of vitamin-C.  Simply cut one in half and dig in. You won’t regret it!

Blackberries

Image source:’ Blackberry Plant Profile’ by Jamie McIntosh in thespruce.com on Sep. 25, 2020.

With 2 grams of protein per cup serving, we could be staring at the bottom of the protein vat, but blackberries still have more to offer which is enough to make to our favorite’s list. They pack in plenty of fiber, vitamins and minerals for a good healthy snack.

Pumpkin seeds

Image source:’ What are the health benefits of pumpkin seeds? ‘in medicalnewstoday.com.
Image source:’ What are the health benefits of pumpkin seeds? ‘in medicalnewstoday.com.

Pumpkin seeds, also known as pepitas, can be tucked away with or without shells. Once scooped out of the pumpkin and freed of flesh, this super food turns into a delightful snack when light spices are added and then roasted for 15-20 minutes at 350 degrees. Whole roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled one contain just 1.8 grams.

Rich in other nutrients, including magnesium, a quarter cup of pumpkin seeds pack nearly 42 percent of a person’s recommended daily intake of magnesium and 9 grams of protein.

That’s not meat protein yet is dependable and so easy to cook!!

For someone who doesn’t eat meat, it’s exciting to try Beyond Meat Burger and to see if it really lives up to its name. The plant-based burger looks, cooks and makes the grade like beef. Carrying all the juicy, meaty deliciousness of a traditional burger, this super food comes with the upsides of a plant-based meal. If it does fit in to your choice, the elegant burger that looks and tastes like meat will actually have 20 grams of delicious fatty plant-based protein that could leave you wondering if it’s made out of plants!

To every meat lover who asks you where you get your protein from – the answers could be confusing and may sound a bit thick. For meat lovers anything vegetarian or vegan has little nutritional value, is ridiculously bland and not a perfect meal for those who are always on the go.

Vegetarians  on the other hand associate their foods to a lower risk of heart disease and low-density lipoprotein cholesterol which could help in managing blood pressure, hypertension and type 2 diabetes. These are the people who buck the trend to have lower body mass index, lower overall cancer rates and lower risk of chronic diseases.

Whatever…Good taste or easy protein, there is certainly no call for veg vs non-veg. What matters most is, how you choose between sustainable foods that are flush with proteins especially when there is no one protein like “one size fits all”.

So, choose smart, make peace with your plate and eat healthy!! 

12 high protein delights where serving size scores big over portion size

Your serving size might be the reason you are getting Fat. Or maybe you are over-indulging in ‘healthy’ food one time too often. May be you have missed the good ones and everything that followed is devastating your diet plan. It’s time you learn to get fewer spoons in your food and discover which nutriment could just work great for you.

Should you have too much of good food!

“Anyway, it’s healthy.” If this is how you would react then in all probability you are eating too much of a good food and may be one time too many. Needless to say we fall prey to temptations sometimes and often cheat ourselves for the fun of it. Over the years food portions and servings have grown in size and so have the waistlines.  A bagel that sized 3 inches and carried 140 calories not so long ago, has fattened to 6 inches and a whopping 350 calories.

When we look for healthy foods we are suddenly beset by the misbelief that we can have as much of it as we want without the consequences. Sometimes we even find it thoughtful that we can eat our way to negative calories and a promising health.

So what to eat and how much to eat?  Let’s clear the air.

Are you indecisive about nutrition?

Nutritional studies usually run aground for the simple reason that it’s pretty hard to figure out what people actually eat. Sizing a tomato before eating is difficult to remember than how many times you ate it last year. Nutrition judgments could go awry and be distressingly inexact for the same reason.

For this simple relatable reason you just couldn’t do any better by sticking to a one particular diet and size. Eating a variety of fresh food and cutting back on processed ones is the simplest way to ensure that you get what you need most, even if the reality isn’t as exciting or new as you might wish it was. And then you may also wonder how the microbes in your GI tract will behave. Will it somehow change you whole nutritional plan?

No way, this is more about your personalized nutritional response than anything else. Micro biome science doesn’t carry necessary evidence to back up its use. For now, it’s wait and see and then wait and see more. It turns out science is often wrong on the way to being right.

Most roads lead to fineness proteins that strengthen bones, cartilage and skin and could improve your mood swings by regulating body hormones. With some health rewarding combination of these impressive foods, all equations work just fine without sabotaging weight loss goals!

How many times you have returned home exhausted, and either grabbed whatever you could on the way or called that local takeaway joint? Probably many more times than you wish you didn’t remember.  

It’s not so uncommon to find those who rush out of home for a 8-10 hr job each day and for whom a quick cup of coffee is the only choice to kick start their day.  A rush to street joints and a hasty bite of those street foods without fretting over the food value is a poor choice. The unfortunate part is that these people miss out on the importance of having high protein foods each day 24/7. Even high protein snacks fail in hitting your macro goals that range from reducing appetite and increasing muscle mass to healthy bones, cartilage, skin tissues and blood. For every kilo of bodyweight you need 0.75 gram of protein each day; that sum up to 56 gram daily if you are of an average built.

If you are keen on being lean and sinewy and alive outside, you need to up your protein intake by all counts. Just how much of what that will keep you stoked all day without worrying about the waistline? Let’s figure out here;

Egg

Image source:: ‘Go (over) easy on the eggs: ‘Egg-cess’ consumption linked to diabetes. in Newsletter of 14 Nov.2020 Univ. of South Australia.

An average 50-gram chicken egg provides approximately 70 calories of food energy, 6grams of protein and approx. 5 grams of fat. More than half the calories found in egg comes from the fat in the yolk which in turn contains 2/3rd of the recommended daily intake of 300 mg of cholesterol.

On the other count the egg white consists primarily of water (87 percent), protein (13 percent), little fat and virtually no cholesterol. Once boiled these miracle orbs provide you significant amount of several vitamins and minerals that include vitamin-A (19% of daily value or dv), riboflavin (42 % of dv), pantothenic acid(28% of dv), vitamin-B12 (46 % of dv), choline (60 % of dv), phosphorus ( 25% of dv), zinc ( 11% of dv) and vitamin-D ( 15% of dv).  But remember, how you cook an egg affects its nutritional value. Packed with nutrients, calorie for calorie, an egg is pretty much like any other food and makes portion control easy even for the most unwilling.

Just boil two of these, cool and dig in!

Cheese

Image source: ‘The 9 Healthiest Types of Cheese’ by Lizzie Streit in healthline.com

The protein content in cheeses varies between Parmesan, Swiss, Pecorino, Edam and Gouda but offers the most bang-for-buck. A 100 gram serving provides between 26-35 grams of protein with around 1.3 grams of carbohydrate. Paired with anti oxidant grapes or blue berries it could make you jumpstart even after the 3 pm slump.

Yogurt- Greek or Regular?

Image source: ‘Strawberry Yoghurt Recipe’ by Meghna Wani in parenting.firstcry.com

Regular and Greek yogurt are made from the same ingredients but differ in nutrients. While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar — and a much thicker consistency. Both types pack probiotics and support digestion, weight loss, and heart health.

Let’s find out which scores most on nutrition;

Protein 

A typical 170 gram serving of Greek yogurt contains 15 to 20 grams of it, the amount equivalent of 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams which could make you may feel hunger pangs sooner.

Carbohydrate 

A smart choice for those who watch their waist lines Greek yogurt carries half the carbs as the regular kind – 5 to 8 grams per serving compared with 13 to 17. Further, the straining process leaves this yogurt less likely to hurt those who are lactose intolerant. No matter which one you opt for, just go for the one that is less sugar added.

Fat

Be wary here. A 200 gm serving of Greek yogurt packs 16 gm of saturated fat – or 80 percent of recommended daily allowance if you’re on a 2,000-calorie diet. On the other side, regular full-fat yogurt has 5 grams of saturated fat in a typical 225 gram serving. Saturated fat raises total and “bad” cholesterol levels.

Sodium

An average serving of Greek yogurt could provide you as much as 50 mg of sodium, about half the amount most brands of the regular kind carry. Too much salt spikes BP and increases the risk of heart ailments. Recommended intake puts cap at 2300 mg a day or 1500 mg if you are older than 50, have hypertension, diabetic or suffer from chronic kidney disease.

Calcium 

Regular yogurt serves 30 percent of your daily requirement while Greek yogurt sheds some of its calcium through the straining process. A 170 gram cup of Greek yogurt nonetheless provides at least 20 percent of your daily need. Still worried about your calcium intake? Just add another serving of milk or stir almonds into your serving each day.

Edamame beans (Immature soya bean)

Image source: ‘Edamame-Black Bean Salad’ by Betty Crocker Kitchens in bettycrocker.com

Green soybeans certainly don’t sound inviting, yet they’re a great source of protein. Like meat and dairy, these greens provide all of the essential amino acids your body needs. One 50 gm serve contains around six grams of protein and four grams of carbs.

Fish

Image source::’Why Is Fish Good for You? Because It Replaces Meat? ‘ by Roni Caryn Rabin
 

When you pick up one of the packaged tuna, salmon or mackerel options you indulge yourself in the benefits of omega-3 fatty acids. You can choose from various options – with or without dressings and other ingredients like bulgur wheat, lentils and quinoa.

Tofu

Image source:: ‘ Deep-Fried Tofu With Dipping Sauce’, by  Cecilia Hae-Jin Lee in latimes.com

Meatatarians may be skeptical but this could very well make them sulk no longer. With 8 grams of plant based protein and 1.9 grams of carbs, each 100 gram serving of tofu could be a delightful addition even to most eclectic non veg spread. Its smacks great when chopped into cubes, pan fried with spices and then dunked into onion tomato ginger gravy. Take a bite of this portable protein and I’m sure you wouldn’t find it super weird any longer. It’s great at sucking up the flavors of the dish it is prepared in and is a versatile addition to a meal. After all it is curdled soya milk and is made pretty much the same way most cheeses are made. Firm tofu (soya bean curd) contains about 10 grams of protein per 100 grams of serving.

Lentils

Image source:’ Madras Lentils’ by Linda in thewanderlustkitchen.com

A great source of protein, cooked lentils carry about 8.84 grams of protein per 100 gram serving. Red or green, lentils can be added to stew, curries salads or rice to give that little extra punch of protein to a lunch or dinner spread. Apart from protein and fibre, lentils carry key nutrients including iron and potassium.

Chickpeas

Image source: ‘how to make espinacas con garbanzos here’ by Lauren Aloise in spanishsabores.com

Highly versatile with plenty of recipes you could relish chickpeas by adding them in stew or curry or even enjoy it oven roasted and spiced with paprika. Even hummus which is again made from chickpea paste is your healthy, protein rich mouthful alternative to butter. High in protein, each 100 gram serving of cooked chickpea contains about 7.25 gram of it.

Peanuts

Image source: ‘Eat Peanuts: You May Live Longer’ by Jennifer J, Brown in everydayhealth.com

Protein rich, brimming with good fats, peanuts are your complete protein snack. An 8 gram tablespoon of peanut butter spread over your sandwich could leave your gut feeling happy. Each 100 gram serving carries about 20.5 gram of protein.

Quinoa

Image source: ‘How to cook Quinoa (and what to do with it!) ‘ by Kylee in kyleecooks.com

Quinoa is a complete protein grain. A cooked 100 gram portion contains about 8 grams of protein. It is also rich in other nutrients, including magnesium, iron, fiber, and manganese. You could relish quinoa as a fill-in for pasta, in soups and stews or even choose to sprinkle it on a salad. It just savors great with any combination.

Protein-rich veggies

Image source: ‘8 High-Protein Vegetables You Must Start Eating Right Now! by Sarika Rana in food.ndtv.com

Eaten alone many of these dark-colored, leafy greens  are not enough to meet your daily protein requirement , but a few vegetable snacks can increase protein intake, particularly when consumed along with other protein-rich foods.

A single medium stalk of broccoli has about 4 grams of protein while kale gives you 2 grams  per 100 gram serving. 5 medium sized mushrooms likewise contain about 3 grams of protein. For a happy eat you could try a salad of baby greens with some quinoa sprinkling for a protein rich nutriment.

Seitan (Wheat meat)

Image source: ‘Instant Pot Seitan’ by Liz in zardyplants.com

Seitan is made from mixing wheat gluten with various spices.  This complete protein however is best avoided by people afflicted with gluten intolerance because of its high wheat content. It turns into a protein-rich wholesome meat substitute for you when cooked in soy sauce. One 125 gram serving could supplement you with as much as 24 grams!

Foraging for bottom line!

If you feel that your jeans are hugging you tighter than usual, don’t blame all that food. It’s your personality that actually make you decide how much and when should you eat. Most extroverts are more likely to eat out with friends and tend to have bigger portions of less healthy foods. Conscientious ones who abide by the rules are unsurprisingly the healthiest. These are the ones who would rather nibble on a carrot stick instead of chips when the urge to eat hits. Then there are those also who are prone to emotional eating and are disoriented enough to usually eat dense and high calorie foods.

This eating awareness may discomfort you but it’s not meant to make you self conscious or feel scared of food. It’s here only to make you realize that what and how much you put into your body might not be right choice. May be it’s not what your body actually needs. May be you are eating more out of habit than want.

So, take a break between those bites and remember that some 20 years ago, people were just as satisfied with one half the size. You would or wouldn’t be, is uncertain but at least you will know what and how much you have eaten. Meanwhile keep servings in mind when looking for a quick bite.

You may find an easy way to avoid over-doing but be on guard for times when it’s not so easy to count.

Jump start your day with these super breakfast ideas and get through a work week bright and breezy !!

Mornings are usually rough. All of us hit that snooze button often one too many times, gulp down an extra cup of coffee to get us going and then rush out of the house before even thinking about breakfast to fuel our day. Only a few of us are stickler for an orderly breakfast and wouldn’t leave home without some fiber in their systems.

Breakfast is all important. It kick starts your metabolism and delivers nutrients and carbs you need so badly first thing in the morning after a 10 hour hiatus. Still looking for a more thoughtful reason to eat a hearty breakfast each morning!!. You must understand that this fast breaking habit helps to  reduce the risk for type 2 diabetes. Those settling for measly morsel are 21 percent more likely to have type-2 diabetes in their lifetimes. It’s equally important to understand that what you eat for breakfast is just as important as whether you eat. Carbohydrates, proteins, fat… all have a vital role to fit in our breakfast.

Not all carbs are created equal. There are carbs that spike your blood sugar levels regardless when you eat them. Then there are the healthy ones that give you energy for longer period of time without hurting you. These are the breakfast eats that rally behind you. So, learn to plan your breakfast and include fat, protein and healthy carbs in your menu. The combination has amazing gastronomic value and the experience will keep you feeling happy and full without flirting with your blood sugar levels.

Here’s to few awesome healthy ideas;

Cheap and healthy: Eggs are the best

Eggs are inexpensive, go easy on your GI tract and can be cooked in any number of ways. Hard-boiled, poached, or scrambled, these miracle orbs are the perfect morning eats.

Eggs are a rich and complete source of protein and contain nutrients such as betaine and choline, which contribute to cardiac health. A single egg locks in vitamins such as B-2 (to ease food assimilation and turn it into energy), B-12 (to help in producing red blood cells), A (to improve eyesight), and E (to aid in preventing cell damage that could turn cancerous). The popularity of the eggs just doesn’t ends here. These amazing spheroids bookmark their presence on our menu list more importantly because of their ability to double up as a whole meal. Immensely popular with health freaks, egg leaves a lot of room for creativity and for squeezing in as many healthy ingredients as one likes.

Although omelets are one of the healthiest breakfast foods and work out as a wholesome breakfast, they often end up unintentionally with a lot more calories added to them than necessary.

Nothing betters Oatmeal as your regular choice

One pitch-in breakfast that is high on fiber, easy to prepare, needs few ingredients, and is high on nutrition is cold cereal or oatmeal with no more than 1 percent milk with a small handful of nuts thrown in. Oatmeal is a whole grain with a ever growing list of health benefits. Fix yourself a bowl every morning and you can lower your risk for high blood pressure and Type 2 diabetes. It could even help you in your weight loss plan and bad cholesterol management.

Since it’s so important to begin your day right with your body all perked up, oatmeal is an ideal choice as a healthy food for breakfast. A great source of fiber, it works well with nutritious toppings like fresh fruits slices, hearty nuts, and calcium-rich milk.

Eggs served with whole grain or wheat toast and fruit: Cue to change in your eats!

Another no frill meal with all the goodness you need to start your day is one or two boiled or poached eggs perched atop whole grain or wheat toast and fruit. With just 140 calories, two eggs serve you with 12 grams of quality protein, or 24 percent of the daily requirement for this nutrient on a 2,000-calorie diet. Add on like cheese, milk and vegetables raise the calorie count. The two orbs also provide you generous amounts of micronutrients, like 15 to 35 percent of the required value for several B vitamins and 25 percent of the minerals selenium and choline.

Meanwhile a slice of whole-wheat bread chips in another 76 calories and 4 grams of protein. Spreads using butter or jam could make the calorie count jumps. Whole grain varieties of bread that carry the additional benefit of fiber, help in filling up and keep your guts happy.

If you’re worried that with eggs for breakfast you could be jeopardizing your cardiac health, rest easy. While eggs are high in dietary cholesterol, their effect on cholesterol levels is minimal. But if you’re still worried about cholesterol, let go of the yolk and use egg whites instead which have only half the protein and fewer vitamins than whole eggs. The whites are cholesterol-free!

Breakfast burrito is here!!

What could be a more delightful way to begin your Sunday morning and break long food hiatus since last night than a mouthwatering burrito!! Stuffed with beans, eggs low-fat cheese and a high-fiber tortilla this could be your best bet for a great meal for a leisurely breakfast when you have that extra time to spare. With just under 200 calories in a full breakfast burrito, you can feast on one of these alongside some salsa, fresh fruit, and maybe a cup of coffee for a filling.

Generally, vegetarian burritos are more healthy because they’re filled with beans, rice, and veggies. The nutritional value of course depends on the ingredients you add. One that will push up the calorie count is sour cream. There’s hardly any difference between store-bought dairy and vegan versions.

Cottage cheese and fruit combination is all business when it comes to nutrition

Do yourself a favor and start eating this combination for your breakfast if you’re not already doing so. Refreshing and inexpensive it can be prepared with any kind of fruit. It’s high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat. Calorie for calorie, it is mostly just protein with very little carbohydrates and fat. Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low number of calories. Cottage cheese also helps in soothing your blood pressure, for it is a lower-fat cheese.

The recommended amount of this dairy per day is three 30g portions, but not cheese alone. It should also contain other dairy products like milk and yoghurt in a balanced diet.

Breakfast smoothies have everything

Smoothies could turn out to be an exquisite breakfast—it’s all about the ingredients and keeping reasonable portions. Super healthy breakfast smoothies are quick and easy to make, and of course,  are delicious too!

A healthy smoothie recipe is packed with protein, fiber, unsaturated fats, and essential vitamins and minerals. A supercharged smoothie tastes great, is meant to keep you full until lunchtime and includes these five essential nutrients.

Fruit Fruit has more to offer than simply adding sweetness. An excellent source of fiber and the “good carbs”  it serves as an excellent fuel source. Bananas for instance are a smoothie staple and pair well with an array of other fruits.

YogurtProtein is the missing link in many smoothie recipes, but adding a small amount of yogurt—just ¼ cup—kicks in extra six grams towards your daily goal.

Liquid All smoothies need a wee bit of liquid to combine properly. Unsweetened almond milk is one good choice but you can use any variety of unsweetened nut milk, freshly-squeezed orange juice, or just plain water.

Nut Butter: A scoop of your favorite nut butter would add satiating unsaturated fats and an incredible bang-for-your-buck nutrition.

Greens: Slip in a handful of greens into your smoothie for that extra dose of fiber and key vitamins and minerals. Tender, mild-flavored greens like baby spinach would just do great.   

Mix-ins: These are optional and include fresh herbs such as basil and mint or fresh ginger to give that extra punch to flavor without affecting nutrition.

Why should your breakfast never lack

Breakfast rallies importance for several reasons. A nutritious wholesome meal in the morning, it serves necessary fuel to our body and brain. It also helps regulate hunger and reduces the urge to snack intermittently throughout the day.

For a nutritious breakfast, try to choose whole unprocessed foods from each of these food groups: fruits, vegetables, grains, protein foods, and dairy. Include proteins from foods like yogurts (hunt for less sugar added versions), eggs, nuts and seeds or legumes. Also add complex carbohydrates such as whole fruits and vegetables, and whole grains (i.e. oatmeal) that provide fiber and help you feel full longer.

If you want to feel and look your best, always eat a proper breakfast to help get you off on the right foot. Carving out time to feed yourself nutritious foods in the morning gets your metabolism going strong and let’s your body know it’s okay to burn calories throughout the day.

After all, even if you love your morning spread as much as the person next to you, remember at some point of time you have to reign in your urge for fancy eats. Some of the answers to your search for nutritious food options and healthy fulfilling life may surprise you but then…

You always eat some you always lose some.!!

Foods that count best on nutrition and won’t leave you size zero either!!

Everybody loves Sunday meal. But prep for the week ahead …making faces already!! Sometimes planning out meals each week can get a little monotonous and boring. But for those who rush out of home for a 8-10 hr job each day, meal prep for week ahead is how it begins on Sundays. It probably is the best suited way to keep track of your eats. It also sets of your week ahead with a healthy fresh mind set. Planning out your meals and stocking your refrigerator likewise could free you enough to look forward to your workouts for that week.

If you “fail to plan, plan to fail is imminent”!

When you plan your meals for the week ahead, not only you learn to resize the portion but also plan to fuel yourself with wholesome nutrition; foods that make you want to work that much more! To me it always rings sweet…’abs are made in kitchen’. You just need not tease your brain to know when your body looks for healthy food for endurance, strength and even weight loss .  

What foods to eat for an upright body

Plants do not eat. They make their own food under the sun. But animals and we humans are different. We all need to eat to live and grow. We have so many choices to make about what we eat. Some of these choices are healthier than others. Plant or animals, it’s the food that gives body the much required energy and what we decide to eat coincides with our stress levels.

Consider your food like invisible bits of energy that need to be consumed in right proportion. If you eat too much, extra calories turn into fat, if you eat too little it won’t be long when you become a bag of skin and bones.

Each one of us needs a different number of calories. It depends on how active you are. It depends on what size you are. And above all it depends on what you eat.

Nutrients are invisible but vital for your life 

You can’t see nutrients everybody talks so much about, but you cannot live without them either! What you eat provides you the nutrients and helps the body do its job. Each nutrient works differently. Protein makes your body grow and heal itself when you get hurt. Eating meat or fish could do the trick or you could get them from plants like bean and nuts.

Most of the energy that you get from food comes from carbohydrates. Starches like rice, wheat are good source of carbs. And so are the sugars found in fruits, milk honey etc.

These are natural sugars, a wee bit different from the refined sugar and are found in soft drinks and flavored fruit juices. Bad choice indeed.

Minerals have their hands full

Minerals or salts have too many jobs to take care of. Calcium for instance found in dairy products and greens builds up your frame and teeth. Salts like iron, sodium and zinc carry out vital body functions. Then body needs vitamins too. These work as catalyst to various physiological functions and are on high priority. Vitamin C for one keeps your gums healthy and is found in citrus fruits. Vitamin D works with minerals and helps you work out strong bones and teeth.

And then there is the resolute one; the water. Up to 60% of the human adult body is water. The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. In fact every cell in our body is surrounded by water. It helps body to get rid of waste and stay at safe temperature.

Trust me, it is important to eat and more important to eat well. To eat healthy you need to follow a few simple rules. Eat lots of fruits and veggies. Eat smaller amount of grains and dairy and proteins. Eat even smaller amounts of fat. Sweets and snacks are high on calorie, fare poor on nutrients and are your worst enemy. Take a strong vow and drop them from your list of regular eats.

Jump start your day with quality eats

Begin your day with a hearty breakfast that will fuel your energy levels. But,  no high fat or high calorie foods! You could settle for protein and fresh fruit to begin your day. If you get a large breakfast to your fill, mid morning snack turns optional. You may not get the hunger pangs till lunchtime.  Still if the belly protests, a bite or two of light snack won’t hurt.

Lunch is a great time to savor a pack of sandwich or leftovers that you can heat and eat. If you choose for a quick grab, buy a healthy clear soup or fresh veggie salad. A mid afternoon snack is elective. Just eat enough to tide you over till dinner time, a couple of hours away.

‘Any time’ Foods are chartbuster on nutrition counts

We love a good cheat every once in a while, but we are more comfortable indulging if we know that we’ve gotten our fill of essential vitamins and nutrients. To make sure that you’re getting enough of the good stuff, include these nine foods in your daily menu, and you may agree after a while that these simple and healthy foods work for real in a convincing way.

Eggs

One of the best sources of proteins, eggs raise your metabolism fast enough to let you feel energized. However, if your cholesterol level is high, then ­consume only egg whites and not the yolk. Egg whites are a pure source of protein, and ideal if you want to lose weight.

Oatmeal

Ever wondered why you crave most in the morning for sugary products like doughnuts? It is because this early morning snack attack is caused by dip in sugar levels. It’s almost 10 hrs since you ate last. Go for plain oatmeal. It gives you that healthy feeling of fullness and stays in your stomach for hours. It is an excellent choice if you want to curb and reduce belly fat.

High-Fiber Cereal

For maintaining a healthy body especially if you look forward to a flat tummy and push weight loss, cereal is your best option. It contains enough fiber to fill you up and keep your digestive system happy.

Legumes

Like lentils, chickpea and beans too contain a sizeable amount of zinc. 100 gms of cooked lentils contain 12 per cent of the daily recommended value of zinc. Legumes on the other hand are rich in fiber and protein and also have phytates which inhibit absorption of zinc and other minerals. Moreover, include green beans in your salad and soups as well. The fiber of green beans helps manage blood sugar levels and you could ward off those afternoon sugar cravings.

Lean protein

Lean proteins help in speeding up the metabolism while encouraging body to burn more fat. Turkey, chicken breast, pork, and beef (with fat trimmed off, like ground roast, ground, sirloin, tenderloin, etc.) deliver muscle building protein sans much of saturated fat. This is where you can indulge and slake  your inner carnivore.

Cruciferous Veggies  

Veggies top the chart when it comes to stoking your daily calorie firepit. Low in calories, high in fiber and essential nutrients cauliflower, broccoli, cabbage, brussels sprouts, kale, all work as anti-carcinogen by reducing oxidative stress and stimulating enzymes in the body that fights the toxins.

Bananas

Banana is one of the easiest foods to indulge in as your daily diet because it is such a versatile food. Whip up a smoothie or throw one in your office bag for an on-the-go snack. High in potassium, the fruit helps in reducing the risk of high blood pressure and stroke. One medium size banana loads in more than 400mg of this micronutrient.

Nuts

Whenever you get that crazy little pang of hunger in the middle of your work, go for nuts rather than gorge on junk food like chips and pizzas. Nuts like almonds, cashew and ­pistachios are rich in omega-3 fatty acids, and have a low ­calorie count. Skip ­the salted ones though for too much of sodium could raise your blood pressure. Of course they’re full of heart-healthy goodness but their only downfall is high calorie counts. So just pick a small size serving and get the most of bang for your calorie buck.

Berries

The antioxidants in berries  (like strawberries and blueberries) block the enzyme responsible for ­breaking starch into simple sugar. This means fewer ­simple sugars are released into the blood stream, lowering the blood sugar and the ­corresponding insulin response. The key to your weight loss lies here!…. for insulin shuttles excess sugar into fat cells.

Perfect” one-size-fits all prep isn’t there

Whether you aim to raise your energy, lose weight, or to simply learn to eat a little better, you would do well to get organized in the kitchen and strike rich with your meal  prep. Simply create a meal plan and choose healthy flavorful eats that works best for you. After all living a healthy lifestyle doesn’t have to be difficult.  You should be in sync with it and have fun together!  Just step outside your comfort zone and try new healthy, nutritious eats without bothering about your waistline.

You will be amazed how small things make a world of difference!!