DECEMBER 2012
Khaas Baat : A Publication for Indian Americans in Florida

Nutrition

ENJOY HEALTH BENEFITS FROM COMMONLY-USED INDIAN FOODS

BHAVI NIRAV

By BHAVI NIRAV

In your diet, you should include power foods that provide: excellent source of nutrients, least amount of calories, decrease your risk of diabetes and heart disease.

Here are some ingredients we use every day that positively impact our health.

Honey: Soothes cough or ease colds. A mixture of fresh lemon juice and raw honey provides soothing relief for sore throats and helps stop the tickle that stimulates coughing. Raw honey is high in nutrients and enzymes, which kill bacteria and viruses. Honey is an excellent remedy for obesity and lowering of cholesterol levels. Honey and lemon juice immobilizes the extra fat deposited allowing it to be utilized as energy for normal functions.
Curry leaves: Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins and reduce fat deposits that are stored in the body. If you are overweight, incorporate eight to 10 curry leaves into your diet daily.
Chillies: Foods containing chillies are said to burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Onions: Contain a compound called quercetin, which is under study as an agent for lowering LDL cholesterol and blood pressure, fighting allergies, reducing inflammation, enhancing muscle growth and function, treating depression, breast and colon cancer, common colds and coughs.
Ginger: Ginger can also help reduce inflammation. It can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis. It can help digest fatty foods and break down proteins. It is excellent for reducing gas.
Buttermilk: It is a probiotic food, low-calorie protein source and a good source of calcium. Bacteria in buttermilk help to regulate the pancreas, which in turn helps to regulate insulin levels. One cup of buttermilk provides 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories.
Cabbage: Falling under cruciferous vegetable category, raw cabbage inhibits the conversion of sugar and other carbohydrates into fat. It’s a great value in weight loss.
Mung dal: It is rich in vitamins A, B, C and E and many minerals, such as calcium, iron and potassium. It is a rich source of protein and high in fiber, which helps lower blood cholesterol level, effectively stabilizes blood sugar and prevent its rapid rise after meal consumption.
Toovar dal: It provides folic acid and is an excellent source of complex carbohydrates, fiber and plant protein. A cup of cooked toovar dal provides 11 grams of protein.

Recipe of the month

Mung dal chilla
Chilla Ingredients
1 cup green/yellow mung dal (soaked for 5 hours or overnight).
4-5 green chillies, chopped.
1 tsp ginger paste.
Pinch of hing.
Salt as per taste
Olive oil/canola oil
1 cup water
Stuffing ingredients
1/2 cup paneer shredded.
1 cup green pigeon peas, chopped
1 tsp cumin seeds (Jeera).
3 green chillies, chopped.
2 tsp aamchur powder (mango powder).
1 tsp olive oil.
1 tbsp cilantro.
Salt as per taste.

Directions:
Blend green/yellow mung dal, chillies, ginger, water, and prepare it into paste. Add hing and salt and keep aside. For stuffing, heat olive/canola oil and sauté cumin seeds till crackled. Add other ingredients and cook for 3-5 minutes. Spread mung dal mixture on non-stick pan as pancake (chilla). Cook both sides till brown.
Place the stuffing in centre of the chilla, fold and enjoy.

Here’s to our health!

Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at swarayog@gmail.com

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