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Food Lite Blogs

Transporting the taste buds of continents

Eat delicious Dimsums or Mexican tacos, dip Churros in hot chocolate like the Spanish do or experience American hot dog culture, roll over Turkish Shawarmas or sing Mamma Mia over flatbread Piadina-the 15-day ‘Around The Globe’ food festival offers more than 100 different delicacies…reports Asian Lite News

Edesia, a restaurant serving worldwide cuisine at Crowne Plaza New Delhi, will transport your taste buds to all seven continents of the world. The ‘Around the Globe’ cuisine festival will be held in Okhla from December 3 through December 18, 2022.

The theme of the first edition of ‘Around The Globe Food Festival’ is ‘Food Carnival’ with interactive stations such as- Swirling Soup (Opening Act), Fire Show (Live Street Food Stations), Whistling Starters (Mime Show), The Great Indian Main Course (Circus), Salad Jugglers (Filler Act), Rice Pyramids, Drinks Pit stop (Break Time), The Dancing Ice Cream (Show Stopper), The Bread Carpet (VVIP Zone), The Wheel Of Desserts (Grand Finale) from across continents with and our chefs and mixologists as the ringmasters.

An a-la-carte weekend brunch in Delhi.(photo:IANSLIFE)

Eat delicious Dimsums or Mexican tacos, dip Churros in hot chocolate like the Spanish do or experience American hot dog culture, roll over Turkish Shawarmas or sing Mamma Mia over flatbread Piadina-the 15-day ‘Around The Globe’ food festival offers more than 100 different delicacies.

Few of the menu highlights include Prawn Bisque, French Onion Soup, Falafel, Pita Breads, Burritos, Crepes, Burgers, Ratatouille, Sandwiches, Harissa Chicken Wings, Paella, Rice Pilaf, Lebanese Kibbeh, Popcorn Chicken, Tiramisu, Greek Mousakka, Burgers, Tiramisu, Chicken & Cheese Enchiladas, Espinacas con Garbanzos and many more.

Pradipt Sinha, Director of Food & Beverage said, “We have been constantly striving to curate immersive dining experiences for our guests to mesmerize all their senses when they visit our restaurants. Our Around The Globe menu features the dishes which have gained cult status across continents and countries making the food festival an adventurous ride for the palate.”

Shuvendu Banerjee, General Manager said, “Edesia has recently bagged the number one spot in Trip Advisor’s Travellers Choice Ranking which offers a great reason to celebrate our chefs who come with expertise on diverse cuisines across the globe and our patrons who have showered their unconditional support.”

The restaurant would be completely painted in the vivacious shades of red, white, blue, and yellow, as well as decorated with printed carnival flags, vivid bulbs, and eccentric pom poms. While bringing forth the world of imagination, fun, sparkle, and enchantment with food, the vintage carnival setup will transport guests to ‘La La Land’. The Around The World food festival would be a joy to your palate as well as your eyes. It would make for the ideal Instagram clip in our Toy Train themed photo zone or a private selfie with the Statue of Liberty or Eiffel Tower (while you’re still figuring out your world tour plans).

6 new restaurants to try out in Delhi.(Photo:IANSLIFE)

What: Around the Globe Food Festival

Where: Edesia at Crowne Plaza New Delhi Okhla

Timings: 7 pm to 11 pm

Buffet Prices (per person): INR 2399 + taxes

ALSO READ-A closer look at India Food Inflation

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Food Lite Blogs

Some Korean delights to try at home

On the other hand marinade beef mince with sesame oil, soy sauce, garlic minced, and a little sugar then after, heat a pan over high heat and stir fry marinated beef mince…reports Asian Lite News

Trying new food is important because it allows us to experiment with different flavours and introduces new nutrients to our bodies. If you want to learn about other cultures, the best way to start is by trying their food, because food brings people together.

Aside from beauty, drama, and fashion culture, Korean food culture is second to none, and many people consider it to be very healthy due to the amount of vegetables used in preparation.

Here’s something you can try preparing at home to know the buzz K-town culture.

Bibimbap

Ingredients:

Fresh Shitake 25 gm

Bean sprouts 20 gm

Spinach 100 gm

Cooked rice 200 gm

Gochujang 25 gm

Sesame oil 5 ml

Korean soy sauce 8 ml

Minced garlic 5 gm

Sesame seed toasted 2 gm

Sugar 5 gm

Black pepper 2 gm

Ground beef 50 gm

Method:

Heat a pan over medium heat, add the vegetable oil and stir fry all the vegetables individually, and season it with sesame oil.

On the other hand marinade beef mince with sesame oil, soy sauce, garlic minced, and a little sugar then after, heat a pan over high heat and stir fry marinated beef mince.

Now you have all the ingredients ready, put the rice into a bowl, and add the meat and assorted vegetables.

Now, enjoy the meal bowl of bibimbap with gochujang paste.

Samgyupsal

Ingredients:

Pork belly sliced thick 150 gm

Salt 2 gm

Crushed black pepper 2 gm

Romaine lettuce 20 gm

Elephant garlic cloves sliced 2 cloves

Green chili 4 gm

Carrot 15 gm

Cucumber 15 gm

Onion diced 10 gm

Soybean paste 10 gm

Gochujang paste 10 gm

Sesame seed 1 gm

Sugar 2 gm

Tomato ketchup 3ml

Korean soy sauce 6 ml

Method:

Make the sauce by mixing together all the ingredients which are soybean paste, gochujang, sugar, Korean soy sauce, and tomato ketchup.

On the other hand, take a pan, heat it over high heat, and grill the belly slices for 5 minutes until golden brown from both sides and little crisp from the top sides and season it as well.

Serve the belly slices with all the vegetables as accompaniments

ALSO READ-Food price inflation hits new high of 12.4%

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Food Lite Blogs

Veganism at the forefront of sustainability battle

According to the Good Food Institute, sales of plant-based foods grew three times faster than overall food sales in 2021. In food, in beauty products, and products used in everyday living, increasingly labels carrying the terms “organic”, “cruelty-free”, “climate-friendly”, “lactose-free”, and “vegan” are inviting curiosity…writes Deepak Jolly

Sustainable, cruelty-free, antibiotic-free, ethically-produced, plant-based veganism that was a niche sector till recently is now gaining worldwide popularity. As distinct from vegetarianism, veganism seeks to avoid the unnecessary disturbing or suffering of all living beings, and is practiced as a diet, lifestyle and fashion alternative with people choosing plant-based products over those made from or mandates testing on animals. Veganism was the minority of another minority class of vegetarians but is now enjoying the spotlight with the move towards conscious living gaining currency during the peak of the Covid-19 pandemic.

Initially, the term vegan was used to describe non-dairy vegetarians, but in 1951 the Vegan Society updated the definition to “exclude all forms of animal exploitation”. The term vegan first surpassed “beef” as a search term in 2016.The global market share of plant-based foods is projected to reach US $10,892 million by the end of 2022 with a CAGR of 6.7%. Thus,”to meat or not to meat?” is a question that begets its own answer when you see non-meat choices as healthier, sustainable, ethical and planet-friendly.

According to the Good Food Institute, sales of plant-based foods grew three times faster than overall food sales in 2021. In food, in beauty products, and products used in everyday living, increasingly labels carrying the terms “organic”, “cruelty-free”, “climate-friendly”, “lactose-free”, and “vegan” are inviting curiosity.

With climate events rocking different geographies at different times, sustainability has gained traction in everyday living choices. Animal agriculture is the second largest contributor to greenhouse gas emissions after fossil fuels. It also leads to deforestation, water and air pollution and biodiversity loss. What’s good for the planet is good for us as well. And in food, cosmetics or fashion labels, one doesn’t really have to look too hard to find conscious living, vegan alternatives that celebrate the idea of harmonious co-existence. What’s more, vegan food spans inspiring, diverse palette of flavours now, and burgers, bakery, and snack fillings can be easily expanded to include vegan alternatives.Recently India’s first D2C Unicorn, Licious made news by foraying into the plant-based meat market with the launch of UnCrave. Veganism has emerged as a million-dollar health industry.Beyond Meat, Oatly, and several other vegan businesses have created a buzz globally.The plant-based meat industry is going to be in $7billion globally this year, and is also giving birth to the flexitarian culture where people choose meats when there is no alternative, but happily make ethical choices when presented with alternatives.

With India facing an epidemic of non-communicable diseases (NCDs) like an increase in incidence of diabetes, cancer, stroke and heart disease, plant-based meats offer healthier alternatives.As per a WHO report, nearly 5.8 million people die from NCDs every year in India, or in other words, 1 in 4 Indians has a risk of dying from an NCD before they reach the age of 70. Ingredients commonly found in plant-based food include legumes, quinoa and vital wheat gluten, better known as seitan, and so vegans don’t miss out on their quota of proteins.

Nearly 42% of the Indian population avoids meats due to religious reasons. According to a UN FAO report, India accounts for the lowest rate of meat consumption globally. There were around 500 million vegetarians in India in 2020. However, only 1% of Hindus are strict vegans, so the total number of vegans in India is approximately five million, but is set to zoom with growing consumer awareness.

Veganism promotes nut-based or soy milk instead of dairy milk. While most infants can digest lactose, many people begin to develop lactose intolerance, a reduced ability to digest lactose, as they age. A study by Sanjay Gandhi Post Graduate Institute of Medical Sciences concluded in 2015 that three out of four Indians are lactose intolerant. Medical experts say that the capacity to digest milk naturally decreases as we age, and vegan milk is thus healthier.

Veganism has thus outstretched the boundaries of vegetarianism, though a complete overhaul of dietary habits is a slow process. Bollywood mega stars like Aamir Khan, Shahid Kapoor, Virat Kohli and Alia Bhatt have been promoting and practicing vegan habits. Ritesh Deshmukh and Genelia D’souza are co-founders of Imagine Meats, a plant-based meat alternative brand. Virat Kohli and Anushka Sharma are now investors and brand ambassadors of the homegrown plant-based meat brand Blue Tribe.

The vegan trend might have initially been a fad, but it’s winning fresh converts who see the obvious advantages of making ethical choices, saving health, biodiversity and the planet.In India, bodies like the Plant Based Food Industry Association (PBFIA) are stressing on the bigger picture of securing a plant-forward future, creating a network within the plant-based ecosystem to connect organisations, food handlers, start-ups, investors and consumers.

In the FMCG sector, in cosmetics, personal care and hygiene, biodegradable cutlery, fashion brands, cleaning and cleansing products, and products for pet care, there are plenty of vegan choices that allow us a guilt-free life. Veganism is at the forefront of the sustainability battle, and the increasing demand for nutrition-dense plant-based solutions. It’s all about living a life of compassion, and healthy choices. It’s a personal choice, but the decision impacts us all. Given its vast array of benefits and the growing interest of consumers, veganism is going to be the next big market opportunity, on a scale similar to that of the IT sector. It’s ethical, it is bound to win the day.

ALSO READ-Vegan supplements for healthy lifestyle

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Flavours of Odia

Other side dishes offered with the hefty lunch include fried fish, crushed lentil dumplings, stir fry of fresh veggies, and chutneys. To replace the body’s nourishment after the meal, sip the leftover Torai, the liquid half of the Pakhala…writes N. LOTHUNGBENI HUMTSOE

Indian cuisine’s irresistible mix of spices and herbs exudes an alluring aroma that mesmerizes one’s appetite and continues to do so until one tries a portion of it. Being the cradle of exquisite, spicily prepared delicacies like Dalma, khichdi, Dahi Vada Alu Dum, and every other dish in Indian cuisine has a distinct flavour and originates from a different region of the traditional land.

“The peacefully positioned province of Odisha in eastern India is renowned for its authentic, ancient tradition and is home to thousands of historic Hindu temples. The cuisines of Odia, which is nestled close to the coast, comprise rich, natural flavours that emanate eternal bliss,” says Abinas Nayak, Masterchef Winner and Corporate Chef of Rroshashala. Here is a collection of varied flavours from the famed Odia cuisine that will fill your hungry tummy and leave you satisfied.

Pakhala

During India’s soul-sucking summers, the first thing people search for is iced tea or juice. What are the Odias up to? They eat a bowl of Pakhala to satisfy their spirits. Pakhala is created from fermented cooked rice and eaten the next day, ideally as a lunch, with green chilies, salt, and a spoon of curd to improve the meal’s acidic flavour. Other side dishes offered with the hefty lunch include fried fish, crushed lentil dumplings, stir fry of fresh veggies, and chutneys. To replace the body’s nourishment after the meal, sip the leftover Torai, the liquid half of the Pakhala.

Besara

Besara is the dish that best defines Odia cuisine. It is a traditional Odia cuisine (a light mustard paste) made by grinding black mustard seeds, cumin, garlic, and chillies, among other ingredients. The mustard paste is also used to make Chicken Besara, Fish Besara (fish cooked in mustard sauce), Vegetable Besara, and other cuisines. Besara is also one of the 56 bhoga (Mahaprasad) offerings made to Lord Jagannath at the Puri Jagannath Temple during midday.

Abhada

The Mahaprasad of Abhada is served at the Puri Jagannath Temple, one of the four pilgrimage sites of the Char Dham Pilgrimage. Though the architectural grandeur and utmost majesty of the temple may attract everyone’s attention, tourists must not overlook the temple’s excellent Mahaprasad. One may not be able to eat all 56 delicacies provided to Lord Jagannath, still you can enjoy the flavour of some of them:

Kanika – Flavoured rice with ghee and sugar.

Mitha dali – A thick dal made from arhar dal (Pigeon pea/Legume) made with sugar and is sweet in taste.

Goti Baigana – A dish made of small eggplants and coconut sauce.

Mahura – A type of mixed vegetable curry that uses very basic ingredients like Kakharu (Pumpkin), Saru (Arbi/ Taro) Kanda Mula (Sweet potato).

Khata – A sour item made with cooked mango, apple, and grape mixed and cooked together.

Rasabali – A famous sweet dish made of milk, sugar, and wheat.

Crab and Prawn curry

How can a city so close to the sea not have delectable seafood? The coastal region is rich in seafood that pairs well with steamed rice. Apart from fish, crab and prawn curries are popular in Indian cuisine. The curry is made with freshly caught crabs and prawns that have been properly cooked with a variety of spice combinations, tomatoes, onion, fresh green chillies, and ginger garlic paste, which adds a peppery note to the curry. Once the sauce has reached the desired temperature, a dash of all-Indian favourite garam masala is added to the curry to improve the texture and flavour. Then, voila, a warm and tasty Odia favourite crab and prawn stew is served.

Chenna Poda

Other than cheesecake, name a meal that has the perfect balance of sweetness and tanginess. We have one, and it’s Lord Puri Jagannath’s favourite prasad, Chenna Poda. It is one of the beloved culinary delights relished by the people of Odisha, especially during the vibrant celebrations of Diwali and Durga puja. The twist of flavours offered by this sweet delicacy is the combined magic of carefully picked ingredients such as paneer, semolina, sugar, almond and cashew nuts. After the ingredients are thoroughly blended, they are topped with a dash of cardamom powder and baked until the perfect golden brown hue is attained. Once done, the sweet is ready to be devoured throughout the day.

ALSO READ-Soft and delicious Turkish flat bread

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Why is a rich country like the UK facing food insecurity?

The Food Foundations’ September data highlighted that: 9.7 million adults which is 18% of the household including 4 million children suffered from food insecurity.  This translates into one in four households with children being subjected to some form of food insecurity in the UK.  A special report

“There is always a price to pay when you want everything to be quick, cheap and available,” said Baroness Sandip Verma, speaking at a webinar hosted by The Open Forum, a London-based think-tank, titled: Why a rich country like the UK is facing food insecurity?

Former Minister for Energy and Climate Change and International Development, Baroness Verma is presently the Chancellor of Roehampton University and Chairs the UK’s – UN Women’s National Committee.

“Whilst there is an argument and discussion around food insecurity in the UK, I do genuinely believe- the way we utilise our food; the way we source our food; the way we protect our own growers here unable to get the best for their products we need to have a serious discussion,” she added.

The webinar was moderated by Lizzie Cho, CEO of Nova New Charity, providing grassroots support to local communities.

Food Foundation describes food insecurity as, “having smaller meals than usual or skipping meals due to being unable to afford or get access to food, being hungry but not eating because due to being unable to afford or get access to food.”

The foundations’ September data highlighted that: 9.7 million adults which is 18% of the household including 4 million children suffer from food insecurity.

This translates into one in four households with children being subjected to some form of food insecurity in the UK.

“It’s fascinating that we are discussing that in a 5 or 6th largest economy and the second most influential country in the world after the United States,” said Professor Gwynthian Prins, Emeritus Research Professor at The London School of Economics & Political Science, who was speaking at the same webinar.

Taking off the table three reasons for the food insecurity in the UK, ‘Brexit; lack of labour and inefficiency in the food market system,’ Dr. Prins pointed to the UK having “millions more mouths to feed,” since it joined the European Union as his first reason.  Coupled with this, he believes is, “the UK farming sector crippled with over-regulation…prioritisation of land sterilization for renewables… allowing prime agricultural land to be taken out of food production to put up solar farms to produce virtually no useful electricity…massive increases in other obligatory expenditures like on heat, on light and on transport.” In conclusion, he added, the overriding reason for the food insecurity in the UK, “… is not a result of Mr. Putin’s war, no it is not the result of nasty people of the middle east. It is the result, overwhelmingly on the decision to engage in the incursion on so-called renewable energy…”

As a prescription to handling food security by individuals, Dr. Prins pointed to the label on a World War II food tin which read, ‘Food – Buy it with thought. Cook it with care. Use less wheat and meat. Serve just enough. Use what is left.’

 “The idea that food insecurity has happened because of renewable energy or a very welcome reduction of energy consumption in the UK, I wholeheartedly dismiss,” said Tristram Stuart, founder of Toast Ale, a company that makes beer with surplus bread instead of barley.

Considering 25% of people working in the food sector live in food poverty, the author and campaigner, further dismissed the idea that people do not want to work on agricultural land or that supermarkets run an efficient system. If given good wages people would work on the agricultural land, Tristram argued.

 “We have vastly greater food surplus that we have ever had in history,” said Tristram and yet, where does all that food go? “A lot of it goes into the bins,” he added.  

Waste and Resources Action Programme (WRAP), estimated, “annual food waste arisings within UK households, hospitality & food service (HaFS), food manufacture, retail and wholesale sectors in 2018 at around 9.5 million tonnes, 70% of which was intended to be consumed by people (30% being the ‘inedible parts’). This had a value of over £19 billion a year and would be associated with 36 million tonnes of greenhouse gas (GHG) emissions.”

While household food waste is a “colossal problem,” Tristram argued, “the vast majority of food that is wasted happens well before it gets anywhere near the consumers or the citizens.” A large part of the blame goes to the supermarkets, Tristram pointed out. How round is a potato or how green are the beans leads to a lot of food not being bought by the Supermarkets while, “off-loading the risk within the market on their suppliers,” said Tristram.

He further added, “Supermarkets supply the cosmetic standards when it suits their economic interest.”

According to him, “Food insecurity’s primary cause is poverty, poverty is not a result of solar farms and not even a result of food production and food waste. It is to do with economic structures that successive strictures both in the UK and Internationally have had in place which have resulted in colossal inequality in society. So, the richest people have been getting richer and the poorest people have not been getting richer in the real terms.”

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Winter delicacies

Celebrating harvest in its truest form calls for a celebration with your loved ones. An amalgamation of good food and good company, and of course paying absolute gratitude. With scrumptious pies, casseroles, these recipes curated by Chef Prasad Metrani, Director of Culinary, Conrad Bengaluru will have you relishing winter delicacies.

PUMPKIN PIE

Ingredients

Basic Pie Dough:

. 300gms all-purpose flour

. 60 ml cold vegetable shortening

. 30 gms sugar

. 10 ml apple cider vinegar

. 5 gms salt

. 180 gms cold unsalted butter, cut into small pieces

Pie filling:

. All-purpose flour, for dusting

. 220 gms pumpkin

. 80 ml heavy cream

. 40 gms granulated sugar

. 3 large eggs

. 5gms ground cinnamon

. 2 gms of freshly grated nutmeg

. Few drops of vanilla extract

. 5 gms salt

. Icing sugar, for sprinkling (optional)

Directions

. Roll out the dough into a 12-inch round on a lightly floured surface. Ease into a 9-inch pie plate. Fold the overhanging dough under itself and crimp the edges with your fingers. Pierce the bottom and sides all over with a fork. Chill for at least 1 hour or overnight.

. Preheat the oven to 350 degrees F.

. Line the chilled dough with foil and fill it with pie weights or dried beans. Transfer to the oven and bake until the edges are golden, 20 to 25 minutes. Remove the foil and weights and continue baking until the crust is golden all over, 10 to 15 more minutes. Transfer to a rack and let cool completely.

. Make the filling: Gently whisk the pumpkin, cream, granulated sugar, 2 eggs, cinnamon, nutmeg, vanilla, and salt (do not overmix). Beat the remaining egg and brush on the crust edge; sprinkle with coarse sugar. Pour the filling into the crust and bake until set around the edges, 50 minutes to 1 hour (the middle will still jiggle slightly). Transfer to a rack; let it cool completely.

STUFFED TURKEY BREAST

INGREDIENTS

. 2 skin-on boneless turkey breast halves (about 1 lb per half) *

. 4 cloves garlic, pressed

. 1 large shallot, finely chopped

. 4 tbsp flat-leaf parsley, chopped

. 2 tbsp. fresh rosemary, finely chopped

. 1 tbsp. grated orange zest

. 4 tbsp. olive oil, divided

. Kosher salt and pepper

. Gravy, for serving

DIRECTION

Step 1: Heat oven to 425 degrees F. In a medium bowl, combine garlic, shallot, parsley, rosemary, orange zest, 2 Tbsp olive oil, and 1/2 tsp each salt and pepper.

Step 2: Working with one turkey breast half at a time, remove the skin in one piece, being careful not to tear it, and set aside.

Step 3: Butterfly and pound each breast to 1/4-in thick. Divide herb mixture among each breast, leaving a 3/4-in. border all the way around. Starting at the short end, roll up each turkey breast. Lay skin on top of each breast, tucking and wrapping it under the edges, then tie it with kitchen string, spacing it about 2 inches apart. Transfer to a rimmed baking sheet.

Lockdown diaries: Kajal Aggarwal learns to make khasta samosas from mum.

Step 4: Brush each with 1 Tbsp oil, season with 1/2 tsp salt, and roast for 25 min., then reduce oven temp to 375 degrees F and continue roasting until internal temp reaches 160 degrees F on an instant-read thermometer, 25 to 30 min. more. Transfer breasts to a cutting board and let rest for at least 10 min.

Step 5: Remove the string, slice it, and arrange it on a platter. Garnish with additional fresh herbs, if desired. Serve with Pan gravy.

ALSO READ-Soft and delicious Turkish flat bread

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Soft and delicious Turkish flat bread

Ingredients

  1. Flour – 500gms
  2. Yeast – 1 tbsp
  3. Honey – 2 tbsp
  4. Salt – 1 tsp
  5. Melted Butter – 2 tbsp [ unsalted]
  6. Warm Milk – 1/3 cup
  7. Water – 1/3 cup

For Spread

  1. Butter – ½ cup [ unsalted]
  2. Chilli Flakes – 1 tsp
  3. Parsley – 1 tsp
  4. Salt – ¼ tsp

Method

  1. In a deep bowl, add the flour, salt, yeast and whisk it together.
  2. Add honey, melted butter, water, milk and knead it until a smooth dough is formed for 7 to 8 mins.
  3. Grease butter in a bowl and keep the dough into it. Cover it and keep it in a warm place for 1 hour.
  4. When the dough rises, cut it in 4 equal parts and roll each piece into a ball.
  5. Roll out each flat bread and place on a preheated pan on a medium high heat. Cook for 2 to 3 mins on each side. The flat bread will rise up.
  6. Brush each hot flat bread with the prepared spread.

ENJOY!

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Be wealthy with ‘healthy’ lifestyle

Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol…writes N. LOTHUNGBENI HUMTSOE

‘Healthy lifestyle’ a common phrase that has come under much scrutiny over the last couple years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to. Despite alarming facts that reveal the sorry state of the Indian population’s heart health, and India accounting for approximately 60 per cent of the world’s heart diseases, it becomes an important consideration.

We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices. Our sedentary lifestyles have led to reduced levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt and high-in fat consisting of saturated and trans-fat. The key to minimising health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help in maintaining overall heart health.

Simple Swaps to keep your heart healthy.(photo:IANSLIFE)

Choose granola bars over Indian dessert

We Indians have a sweet tooth and crave for something sweet with our meals, but most of the time we go overboard with the consumption of desserts which have excessive amount of sugar. Over consumption of sugar for long period of time accumulates as fat in the body causing weight gain. Even though sugar is part of our regular diet one needs to be mindful about the consumption pattern, portion sizes and should go for a snack which is more ideal.

Granola bars are a quick snack for those who need a power boost but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein. Soluble fibre helps to reduce LDL levels i.e., bad cholesterol and blood pressure which will keep your heart healthy.

Swap fruit juices with whole fruits

Consuming whole fruits in the morning helps in better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.

Natural and canned fruit juices are a concentrated sources of sugars without the benefit of fibre. Hence, it is advisable to include whole fruits as part of your breakfast, which have nutrients like fibre, vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to include fruits in your breakfast every day.

Choose blended oils over single seed oils

Our day-to-day cooking requires oil in almost all our meals, therefore choosing the right oil is a simple change for overall health. Though single seed oils like ground nut, soybean, canola etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.

A healthier switch would be opting for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits like providing nutrition from fats and improving immunity. It is prepared by combining two or more oils into one to obtain benefits of two oils in one. They are scientifically blended to provide good balance of MUFAs and PUFAs that help manage cholesterol.

Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol. Additionally, it has LOSORB technology which helps in absorbing lower quantities of oil during frying compared to other cooking oils. The oil is a blend of Rice Bran Oil which is rich in MUFA and Sunflower Oil which is rich in PUFA; and hence, gives you a good balance of MUFA and PUFA, which is beneficial for your heart health.

Lower sodium and saturated fat rich snack foods

The American Heart Association and Indian Council of Medical Research recommend ideal consumption of sodium to be no more than 2000 mg a day. Processed foods like chips, crackers or white bread as an evening snack has become a norm amongst adults these days and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming. You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt or millet based foods for snacks.

Swap fast food with healthy alternatives

Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar and sodium, increasing the possibility of obesity, diabetes, hypertension and cholesterol imbalance.

5 dietary switches for a healthy lifestyle(ianslife)

To counter this, a simple habit of eating healthy alternatives like hummus wrap, savoury oatmeal, and millet dosas can be relished. Chickpeas, oats, millet flour and veggies have great source of plant-based protein and fiber which improves your good gut bacteria and have low glycemic Index that helps to control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fibre, vitamins and minerals that promote overall health and heart health.

Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help achieve a healthy lifestyle.

ALSO READ-Super fruits for magic health

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Delectable recipes to manage diabetes

To manage diabetes, one needs to be equally vigilant and watch daily intake…reports Asian Lite News

Do you stay away from your favourite food because you have diabetes and feel that healthy food cannot be tasty? Having diabetes does not mean you cannot enjoy delicious meals.

Planning the necessary steps as part of preventative measures and lifestyle changes to control high blood sugar levels is essential. Food plays an important role in regulating blood sugar levels, it is vital for people with diabetes to look into their diet and pay attention to what they eat when they eat, and plan the meals accordingly. To manage diabetes, one needs to be equally vigilant and watch daily intake.

Here are some delectable recipes shared by Pratibha Sharma, Certified Health and Wellness Coach of Fast&Up that will help you meet your goals and satisfy you, no matter which season it is:

Mexican Vegetable Salad

INGREDIENTS

FOR DRESSING:

Extra virgin olive oil 2 tbsp

Fresh coriander roughly chopped

Minced garlic 2 cloves

Oregano 2 tsp

Lemon juice 3 tbsp

Cumin powder 3/4th tsp

Chili flakes 1/4th tsp

FOR SALAD:

Lettuce 200 gm

Tomatoes 3/4

Corn 1/4 cup

Kidney beans 1/2 cup boiled

Bell peppers 2 small sized

STEPS:

In a glass, add olive oil, coriander, garlic, oregano, lemon juice, cumin powder, and chili flakes and whisk them well.

Chop lettuce, tomatoes, bell peppers, corn, and boiled kidney beans. Add dressing and toss the ingredients.

The delicious Mexican Salad is ready to be served.

Stir Fry Tofu

INGREDIENTS

Olive oil 2 tbsp

Tofu 200 gm

Soy Sauce 1 tbsp

Broccoli 1 cup

Mushroom 8 to 10 buttoned mushroom

Sesame Seeds 2 tsp

Brown Rice cooked 120 gm

STEPS

In a skillet, take olive oil.

Add tofu, and saute until golden brown.

Add some soy sauce and saute for a minute.

Now add broccoli, mushroom, and some soy sauce and saute for a few more minutes.

Put sesame seeds.

Your tofu is ready to be served over brown rice.

Zucchini Basil Noodles

INGREDIENTS

Zucchini 2

Olive oil 2 tbsp

Garlic 1 clove

Tomato 1

Chili Flakes 1/4th tsp

Salt and pepper as per taste

Fresh basil 1 cup

STEPS

Spiralize the zucchini.

In a skillet, heat the olive oil and saute spiralized zucchini

Add garlic and toss in sliced tomatoes for a minute

Add chili flakes, salt, and pepper, and toss well

Sprinkle on torn fresh basil and twirl!

Italian Vegetable Minestrone Soup

INGREDIENTS

Olive oil 2 tbsp

Onion 1, chopped

Carrot 1, cubed

Celery handful

Tomato paste 2 tbsp

Salt and black pepper as per taste

Garlic 1 clove

Oregano 1 tsp

Thyme 1/4th tsp

Bay leaves 1

Chili flakes 1/4th tsp

STEPS

Warm some olive oil in a pot

Add chopped onion, carrot, celery, tomato paste, and a pinch of salt.

Cook for 7-10 minutes

Add garlic, oregano and thyme. Stir for 2 minutes

Add the salt, bay leaves, and chili flakes.

Season with black pepper. Serve hot.

Enjoy nutritious and delicious dinners all week with these diabetic-friendly recipes. The best part is that even the non-diabetic members of your family will love this!

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Food Lite Blogs Recipes

Winter special soup recipes

Soups are an excellent method to stay hydrated and satisfied because they are primarily liquid. Your immune system gets a boost from them. You can ward off the flu and colds with soup, and they also work as a fantastic remedy for illness. The majority of soups are packed with ingredients that combat sickness.

Recipes curated by Swapnadeep Mukherjee, Executive Chef, The Metropolitan Hotel & Spa.


Carrot and ginger soup

Ingredients Quantity

Olive oil 1 tbsp

Ginger 1 tbsp

Celery 1 tbsp

Diced carrots 100 gms

Vegetable stock 300 ml

Sugar 2 tbsp

Salt, pepper according to taste

Mint leaves, ginger sticks to garnish

Method

. Heat 1 tbsp of olive oil in a pan and saute 1tbsp of ginger and 1tbsp of celery.

. Add 100 gms of diced carrots and saute for 10 minutes.

. Add 300 ml vegetable stock and continue to cook till the carrot is cooked.

. Remove from heat and blend. Strain through a strainer and add 2 tbsp of sugar if required

. Add salt & pepper to taste.

. Garnish with mint leaves and ginger sticks and serve hot

Kala Channa and ankuritmoong Shorba

Ingredients Quantity

Black channa 200 gm

Sprouted green moong 100 gm

Ginger 20 gm

Garlic 15 gm

Green coriander 25 gm

Vegetable oil 50 ml

Coriander seeds 1 tsp

Cumin seeds 1 tsp

Gram flour 1 tbsp

Salt To taste

Black pepper(crushed) To taste

Imli 50 gm

Method:

. Soak black channa overnight. Soak Imli in 200 ml of water. Strain and reserve the liquid

. Change water, mix with 2/3 rd sprouted green moong, add salt and put to boil.

. Add crushed ginger and coriander to the pot. Cook till soft

. Add smashed garlic followed by cumin and coriander seeds.

. When they start to crackle add gram flour and cook till sandy texture.

. Cool and keep aside.

. Blend black channa with a hand blender.

. Strain finely in another pan. Put on heat.

. Now add gram flour mix and cook for another 10 minutes till required consistency achieved. Now add tamarind water.

. Check for seasoning. Serve hot with boiled rice



Makai Shorba

Ingredients Quantity

Golden corn roasted 200 gm

Vegetable oil 15 ml

Garlic clove 5 no

Ginger 5 gm

Cumin seeds 3 gm

Coriander seeds 2 gm

Maida 10 gm

Turmeric 2 gm

Salt to taste

Black pepper to taste

Fresh coriander shoots 5 gm

Method:

. Blend half roasted corn to make a fine paste and coarsely grind the remaining corn.

. Heat oil in a pan

. Add chopped garlic clove. When golden, add cumin and coriander

. Now add ginger, coriander shoots, turmeric and maida. Cook for another 2 minutes till sandy texture.

. Now add water (approx. 100 ml). Cook for another minute

. Strain into another pan. Discard residue

. Now add pureed and coarsely grounded corn

. Bring to a boil and simmer to required consistency

. Check seasoning and serve hot with accompaniments


Quinoa Cauliflower Shorba

Ingredients Quantity

Cauliflower 150 gm

Quinoa 50 gm

Onion 50 gm

Garlic 10 gm

Bay leaves 01 no

Star anise 02 gm

Vegetable stock 100 ml

Oil 20 ml

Cream 10 ml

Method:

. Take a pan, add some oil and heat it on medium flame.

. Add onion and Garlic, cook for 1 minute, then add bay leaf, star anise, Cauliflower and quinoa and cook for 5 minutes.

. Add vegetable stock then bring to boil, reduce heat for 10 minutes or until cauliflower and quinoa is cooked properly. Once cauliflower and quinoa is cooked properly, remove bay leaves and star anise.

. Transfer shorba to a large blender. Add small amount of stock and blend until creamy. Strain shorba and reheat and serve hot.

. Garnish with cream.

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