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Category Archives: nutrition

Categories Advice, Diet, food, meal palnning, nutrition, Oats Recipe, Protein

How many types of Oats are Available?

Types of Oats

Oats are one of the few whole grains you’ll find many varieties of on the grocery shelf, making them an extremely versatile ingredient. With such a wide selection available, choosing the right oat for your recipe might be a little challenging. Use this quick guide to the oats you’ll find at the store to make your decisions a little easier, and perhaps you’ll be tempted to give them each a try!

All-natural and delicious, oats – in all their forms – are a terrific way to add fiber, vitamins, minerals, and plant-protein to any diet. Here’s what to look for at the grocery store:

Steel cut oats

These are coarsely cut groats with a sharp steel blade. The nutritional profile & Glycemic Index of this kind remains the same as the whole groats. The cook time of this is slightly lesser than the whole groats as they are cut.

Whole oat groats

These are hulled oat kernels meaning the outermost layer that is inedible is removed from the whole grain oats. These are chewy and go great in salads, slow cooked stews and pilafs. The cooking time of oat groats is quite long as much as 50 to 60 mins apart from the soaking time. Not all oat varieties have low glycemic index, but these have the lowest Glycemic Index among their counter parts since these are least processed.

Scottish oatmeal

 

The whole groats are stone ground to coarse meal, great to make porridge and stews. Cooking time is about 15 to 20 mins.

Regular or Rolled oats

These are made similar to the Indian Poha. They are steamed and then rolled to flatten them. So they can be eaten as such without cooking. They also cook quite fast. It is always good to use these organic since we do not rinse them and are consumed directly.

Quick cook oatmeal

These are steamed for longer and pressed more to make them flakes than the previous kind. The nutritional profile of this kind is almost the same as the rolled variety. These have a high glycemic index and must be consumed in moderation. It is good to use these too organic.

If you are striving to prevent or manage diabetes, then the best kind is to use whole groats or steel cut oats and the next choice should be rolled variety. Quick cook or instant variety are more processed and is almost similar to any processed food and is good to avoid them.

Reduced risk of cardiovascular diseases, lower cholesterol levels, improved immunity, reduced risk of type 2 diabetes are some of the health benefits that come just with the consumption of 1 bowl of oatmeal regularly. But most of us may not prefer to eat a porridge regularly.

Categories food, nutrition, Oats Recipe, Protein

Oats Chilla

Oats Chilla

Ingredients:

  • – 2 cups of cooking rolled oats
  • – 2 Tablespoons of Semolina
  • – Sliced onions, sliced red and green bell peppers, mint leaves, coriander
  • – Oil
  • – Curd or buttermilk
  • – Salt
  • – Crushed garlic cloves (as per taste)
  • – Crushed green chillies
  • – Warm water
  • – Turmeric (for colour and taste)

Method:

Crush the oats till they are coarse. In a bowl, mix oats, semolina, curd or buttermilk, water, salt, vegetables, mint leaves, coriander, crushed garlic cloves, turmeric and crushed chillies and make a paste the consistency of a thick batter. Set this mixture aside for about 20 minutes. Once the oats and semolina soak up the water, your chillas are ready to be made. Heat a non-stick pan on a stove and brush the pan with a little oil. Ladle the batter on the pan and spread it in circles. You can even make small holes in between your chilla and add some oil/butter (this takes away from the health benefits) for a crispier chilla. Roast the chilla till it is nice and golden and then turn it to the other side. Once the pancake is cooked on both sides, take it off the pan and pair it with some ketchup or chutney and voila!

Tip: You can even add other vegetables to the chilla but it will make your chilla thicker. Also, use slightly soured buttermilk or curd for better taste. You can also add ajwain seeds if you like the slightly strong taste they give.

Categories Beverages, Diet, Fitness, food, Health, nutrition, Protein, salad

Melon Strawberry Fruit Salad

Melon Strawberry Fruit Salad

This Strawberry Melon Fruit Salad is perfect for all your spring/summer potlucks and barbecues (as well as Easter!) ! Its wonderfully simple yet refreshingly delicious packed with an incredible harmony of melons and fruit makes it taste extra gourmet AKA you will have everyone begging for the recipe.

Ingredients

Strawberry Melon Fruit Salad

  • 1/2 medium seedless watermelon, cubed (about 4 cups)
  • 1/2 medium honeydew, cubed (about 2 1/2 cups)
  • 1/2 medium cantaloupe, cubed (about 2 ½ cups)
  • 1 pint fresh strawberries, halved
  • 2 cups seedless red grapes
  • 2 cups seedless green grapes

Add and chop later:

  • 3 medium firm bananas, sliced
  • 2 honey crisp apples, cubed

Benefits:

  • Regulating blood pressure.
  • Boost immunity.
  • Fights cancer.
  • Helps in skin improvement.
  • Fights cholesterol.
  • It is anti inflammatory.
 Our summery ensemble of fruit includes watermelon, cantaloupe, honeydew, strawberries, red grapes, green grapes, apples and bananas. I find this particular cast of characters delightfully balanced and refreshing, but feel free to mix it up however you please.
Categories Diet, food, Health, nutrition

Baked Sweet Potato Fries

Baked Sweet Potato Fries

INGREDIENTS

2 pounds of sweet potatoes (about 4 small sweet potatoes)
2 tablespoons of olive oil
1 ½ teaspoons of chili powder
1 ½ teaspoons of kosher salt

DIRECTIONS

Preheat the oven to 425°F. Cut each sweet potato in half lengthwise and place it flat side down on a cutting board. Cut the potato halves into 1-inch-wide wedges.
In a small bowl, combine the oil, chili powder and 1 teaspoon of the salt. Place the potatoes on a roasting pan and brush with the oil mixture. Lay the potatoes flesh side down on the pan and put the pan in the oven.
Bake the potatoes for 20 to 25 minutes, turning once and rotating the pan until the edges are lightly brown and soft. Remove the pan from the oven and season with remaining 1/2 teaspoon salt. Let the wedges cool for a bit and serve warm.

Why It’s Great

Beyond being delicious, there are so many health benefits to eating baked sweet potato fries. First off, baking them, as opposed to deep frying them, saves you on fat content. And sweet potatoes are packed with potassium, fiber and plenty of Vitamin C. which means they are tasty and good for you.

Categories Beverages, food, nutrition

Cucumber & Basil lime juice

Cucumber & Basil lime juice

 

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. And Basil Contains Disease-Fighting Antioxidants. Acts as an Anti-Inflammatory. Fights Cancer. Contains Antibacterial Properties. Contains Antimicrobial Properties that Fight Viruses and Infections. Combats Stress by Acting as an ‘Adaptogen’ Fights Depression.

Ingredients:

  • 1 handful of fresh basil (tulsi).
  • ½ lime.
  • 1 cucumber.

Method:

Juice the basil into a glass cut the cucumber and blend with 50ml of water and stain the content into the glass squeeze the lemon into that and mix well and drink up.

Benefits:

  • Helps hydrate you.
  • Provides vitamins and minerals.
  • Brings down blood pressure.
  • Soothes skin.
  • Has antioxidant properties.
Categories Beverages, food, Health, nutrition, Preventing Illness

Carrot spinach juice

Carrot spinach juice

This healthy spinach carrot juice recipe will not only give you a TON of natural energy, but has a hefty dose of fiber!  The pineapple is a nice sweetener and flavor, make sure to keep the nutritious core in it, as your Blendtec or Vitamix high powered blender will easily pulverize it and make it digestible for you.  You can substitute apple for the pineapple if necessary, but make sure to core it first, since apple seeds aren’t nutritious like the core of the pineapple! You can use regular water or we like coconut water for added hydration, electrolytes, and potassium. Because carrots juice is so fibrous compared to other juices we make and to make it more of a thin juice consistency, you will notice in the recipe instructions for Blendtec we use the SOUP button, which runs a full 40 seconds longer than the WHOLE JUICE button, and for Vitamix, we run it a full 1.5 minutes on High before manually stopping. However be sure to add lots of ice so it doesn’t get hot and kill the live enzymes.

Ingredients:

  • 2 Carrot peeled and chopped.
  • 1 Bunch of spinach (1 cup).

Method:

Clean the spinach carrot cut into pieces add carrot, spinach and ½ cup water into the mixer grinder or blender blend it discard the  pulp and serve. Drink it immediately to get maximum nutritional benefit.

Benefits:

  • Creation of RBC.
  • Relief from Rheumatoid Arthritis.
  • Prevent bleeding gums.
  • Rich in Antioxidants.
  • Prevents formation of cancerous cells.
  • Treats vision problems.

 

Categories Advice, Diet, food, Health, nutrition

Choose your food wisely

We all can eat better, and truthfully, there are simple and delicious substitutions for the unhealthy food items you love. Here are some ideas. Try them and figure out what tastes good to you. It’s worth the effort.

Eat lean chicken, Not chicken nuggets

Benefits of lean chicken:

  1. High Protein Content
  2. Rich in Vitamins & Minerals
  3. Weight Loss
  4. Control of Blood Pressure
  5. Reduced Cancer Risk
  6. Reduced Cholesterol
  7. Treatment of Common Cold

 

Eat a veggie burger, Not a cheeseburger

  1. B Vitamins
  2. Iron
  3. Fiber and Protein

 

Eat baked potatoes, Not French fries

  1. Just 110 calories.
  2. No fat, sodium or cholesterol.
  3. Nearly half your daily value of vitamin C.
  4. More potassium than a banana.
  5. A good source of vitamin B6.
  6. Fiber, magnesium and antioxidants.
  7. Resistant starch.

 

Eat whole grain toast, Not doughnuts

  1. They’re High in Nutrients and Fiber.
  2. Lower Your Risk of Heart Disease.
  3. Lower Your Risk of Stroke.
  4. Reduce Your Risk of Obesity.
  5. Lower Your Risk of Type 2 Diabetes.
  6. Support Healthy Digestion

 

Eat hummus, Not ketchup

  1. Good Source of Plant-Based Protein
  2. Fights Illness and Disease
  3. Decreases Inflammation
  4. Helps Digestion and Intestinal Health
  5. High in Vitamins and Minerals
  6. Supports Bone Health
  7. Protects Heart Health
  8. Boosts Your Energy

Eat dried fruit and nuts, Not potato chips

  1. High Fiber
  2. Antioxidants
  3. Nutrient Density

Eat spaghetti squash, Not pasta

  1. Anti-Inflammatory To Fight Cancer & Arthritis
  2. Promotes Cardiovascular Health
  3. Helps Prevent Birth Defects
  4. Eye Health
  5. Antioxidants
  6. Aids Weight Loss

 

Eat lettuce wraps, Not tortillas

  1. Fights Inflammation. Certain proteins in lettuce (or Romaine lettuce), like lipoxygenase and carrageenan, help control inflammation.
  2. Aids Weight Loss. Save.
  3. Promotes Brain Health.
  4. Boosts Heart Health.
  5. Help Fight Cancer.
  6. Cuts Diabetes Risk.
  7. Promotes Vision Health. …
  8. Promotes Digestive Health.
caution_lead_hazard_warning_akhilasoukhya
Categories Advice, nutrition, Preventing Illness, Wellness

Fight Against Lead Exposure with Nutrition

Fight Against Lead Exposure with Nutrition

Although exposure to lead has decreased within the last two decades, it is still a concern and caution is advised, especially for children who have access to toys with lead-based paint or individuals who live in older homes. In some instances, lead can leach from the main water pipes and into the household water supply. If exposed to lead, eating a healthy diet can help reduce its absorption by the body.

What Are the Dangers of Lead?

When lead is consumed, research shows it can cause learning and behavior problems; as it accumulates, it can cause lasting problems with growth and development. Infants and children are at a higher risk because they absorb lead more quickly than adults, in addition to being more likely to put non-food items that might contain lead in their mouth.

How to Avoid Lead

Lead is most likely to be consumed as lead-based paint in and outside the home — peels, chips or cracks — and ends up being consumed because it is on toys or other surfaces that kids put in their mouth. When lead is present in the water system, it can become more difficult to avoid (visit the Centers for Disease Control and Prevention for more on lead in the water supply). To minimize exposure to lead:

  • Always wash your hands and ensure children wash their hands with uncontaminated water before eating.
  • Do not use imported pottery or leaded crystal to store or serve food.
  • Use an NSF-certified filter on your faucet for drinking water, food preparation and cooking, and be sure to change the filter cartridge by the date printed on the package. If a filter or bottled water are unavailable, visit the CDC’s source on lead to reduce or eliminate lead in tap water by using only cold tap water that has been thoroughly flushed from the pipes. Boiling water will not reduce the presence of lead.
  • Regularly clean toys, pacifiers, floors, windowsills and other surfaces using liquid cleaners that control dust.
  • Wipe or remove shoes before entering your home.
  • Get your home tested for lead if it was built before 1978.

Eat a Healthy Diet to Help Decrease Lead Absorption

healthy-salad-akhilasoukhya

include a variety of vegetables, fruits, whole grains, protein foods and dairy products. When there is nutritious food in the body, it is more difficult for lead to be absorbed. Make sure your diet is rich in important nutrients such as calcium, iron and vitamin C.

Calcium keeps your bones strong and the lead out. Calcium-rich foods include:

  • Milk and milk products, such as yogurt and cheese
  • Green leafy vegetables, including kale and turnip, mustard and collard greens
  • Calcium-fortified foods, such as orange juice, soy milk and tofu
  • Canned salmon and sardines

Iron also blocks lead from being absorbed. Try these iron-rich foods:

  • Lean red meats
  • Iron-fortified cereal, bread and pasta
  • Dried fruit, such as raisins and prunes
  • Beans and lentils

Vitamin C helps the body absorb iron better, but also may help with getting rid of lead. Foods rich in vitamin C include:

  • Citrus fruits, such as oranges and grapefruit
  • Other fruits such as kiwi, strawberries and melon
  • Tomatoes
  • Potatoes
  • Peppers

Here is a sample menu to help incorporate these nutrient recommendations into your daily diet.

  • Breakfast: Iron-fortified cereal with low-fat or fat-free milk, topped with raisins
  • Snack: Orange slices
  • Lunch: Lean hamburger on an iron-fortified bun with red bell pepper strips
  • Snack: Low-fat or fat-free yogurt topped with fruit
  • Dinner: Chicken with brown rice, a spinach salad and a glass of low-fat or fat-free milk
  • Snack: Peanut butter on whole-grain crackers
ugadi special foods - akhilasoukhya
Categories Diet, festival special, food, nutrition

Healthy Kannadiga Foods Makes Your Ugadi Special

This Ugadi 2018, it is nice to consume those foods which are healthy for your tummy.

This festival is all about eating sumptuous and sweet treats, therefore it is necessary to keep a watch out on those foods which are high in calories. Instead of adding sugar to the meals you prepare, add jagerry which is much more healthier for the body. For milk related items, add skim milk which contains less amount of fat and if you want to indulge in fried items like bondas and bajjis, make sure that your quantity is not too much as fried items consumed in summer will only give you digestive problems.

So, this Ugadi 2018, it is time to make a wise and healthy decision where your food is concerned. Here are some of the healthiest Kannadiga Foods To Make Your Ugadi Special This 2018, we think you should cast your eyes on these amazing foods to treat your taste buds too:

Healthy Kannadiga Foods To Make Your Ugadi Special This 2018

Obattu

Turmeric, coconut andJaggery are the three main ingredients which are added to this dish. All of these three ingredients are beneficial to health, especially turmeric which aids in keeping all types of sickness at bay.

Healthy Kannadiga Foods To Make Your Ugadi Special This 2018

Obattu Saaru

This is one of the tastiest dishes you can enjoy for Ugadi. Made with a lot of spices, this dish has a touch of sweet and sour.

Healthy Kannadiga Foods To Make Your Ugadi Special This 2018

Lemon Rice & Puliyogre

Lemon rice’s main ingredient is lemon juice. Therefore this dish when consumed on Ugadi, will not only help to fulfill your celebration, but will also add to keeping your immunity high and your calories low.

 

Healthy Kannadiga Foods To Make Your Ugadi Special This 2018

Kaalu Huli

Another dish you should add to your plate this Ugadi is this delicious Kaalu Huli. The dish which contains black peas, potato, brinjal, onions and tomatoes. These vegetables are fat burners which aids in weight loss. On the other hand, the paste contains chana dal, tamarind, urad dal and jagerry which again are healthy ingredients.

 

Healthy Kannadiga Foods To Make Your Ugadi Special This 2018

Hurali Kaayi Palya

The reason why you should include this dish to your Ugadi special is only because it contains beans. The green vegetable is healthy since it has properties of minerals and fiber without the saturated fat found in some animal proteins. Beans help to keep cholesterol levels down and also aid in looking after the heart keeping diseases at bay.

Healthy Kannadiga Foods To Make Your Ugadi Special This 2018

Kosumbari
This raw salad is healthy as it contains split beans and seasoned with fresh curry leaves and mustard seeds.It is a high in protein treat for Ugadi and is one of the best snacks for the evening.

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