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Showing posts with label Nutrition Health & Recipes. Show all posts
Showing posts with label Nutrition Health & Recipes. Show all posts

Monday, 30 January 2017

Mindful Eating- Cracked Wheat & Barley Puliyogare.

This one is totally new invention for me with my two favourites Grains-Barley and Cracked Wheat.
Barley is a very versatile cereal grain and is known to have rich nutritional content -molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Cracked wheat is primarily a wheat product made from whole raw wheat kernels which are made into small pieces which resemble rice grains. As the name suggest cracked wheat is made from whole wheat berries, hence it carries a great deal of nutrition and fibre. The rich outer bran and the germ of the wheat are what makes it so healthy. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart health.
Barley is chewy in texture so for those people who haven't taste barley yet, this will be a new addition to the palette. Cracked wheat is just like rice in texture when cooked. :)


Wednesday, 28 December 2016

Mindful Eating- Pasta & Quinoa toss with dry roasted bell pepper.


Quinoa(Q)- Hi there!

Pasta(P)- What you doing here? 

Q- Came to give you company.

P- Huh! I am THE PASTA from ITALY. I don't need company.

Q- Try me. You won't regret.  I am a healthy companion. I am gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.
I am also high in fibre, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. I do no harm. Plus I bring along these lovely red ladies. 

P- Really?

Q- Yep.

P- Okay. Let's try. But you better know-I am THE PASTA from ITALY.

Q- Yeah. Will remember that dear friend. Trust, it's a new taste but likeable.

And thus...comes the recipe.


Preparation Time-20 mins (includes the time taken to boil pasta and quinoa. Also includes time taken to chop the vegetables).

Cook time-10 mins

Total time-30 mins.

Recipe for -Lunch preferably

Cuisine-Indo-Chinese

Serves- 2 adults

THE WHAT?
Ingredients
1.5 cup of pasta ( I used shell pasta.)
1 cup of quinoa
½ cup chopped carrots
½ cup chopped bell pepper
½  onion chopped
6-8 cloves of garlic finely chopped
2 green chilli finely chopped
2 tsp of soya sauce
4 tsp basil garlic pasta sauce
2 tsp vinegar
salt as per taste

For dry roast bell pepper
2 tsp lemon
1 red bell pepper(chopped into big cubes)
salt as per taste

THE HOW?
  • Wash the quinoa and boil on medium heat. Water should be added with caution. Just enough to immerse the grains and 1/2 inch above the grains.
  • You can boil the pasta simultaneously. Ensure it becomes tender.
  • Once boiled, take them out in a container, allow to cool.
  • It's garlic time now. Heat oil in a pan and add in the finely chopped garlic and saute on medium flame until browned.
  • Once done, add green chilli. Put the flame on high. Next, add all the vegetables( finely chopped carrots and finely shredded cabbage) and sauté them for a minute.
  • Now add pasta and quinoa to it. Mix well while on high heat.
  • Reduce the heat to medium and add the sauces one by one. Mix well. Cover with a lid and allow to cook for two more minutes. Be careful to keep stirring occasionally.
  • This entire process should take you not more than 7-10 minutes.
  • Take another shallow non-stick-pan and allow it to heat up. Since this is a dry roast bell pepper, just put a drop of oil for the sake of lubrication. Throw in the bell pepper cubes and increase the heat. Keep tossing to avoid burning.
  • Once you see the cubes getting brown and roasted, drizzle some lemon juice over it and toss for another minute. Serve straight from the pan on the plate. Sprinkle some black pepper and salt if you like.
Things to remember

Quinoa can become mushy if excess water is added. That will ruin the entire preparation. This process is the most crucial hence ensure only 1/2 inch of water above the grains while putting it to boil. Add more later if you see the quinoa is still not tender.

You can add vegetables of your choice. I tried shredded cabbage as it adds a nice crunch to the entire recipe.The vegetables don't need to be cooked. They just need to be sauteed on high flame so as to retain their crunchiness.

If making this for kids, omit the green chilli and balance the spices. Finely chopping the vegetables makes it easy for the kids.


Author- Namrata

Friday, 23 December 2016

Mindful Eating- Recipe- Burnt Garlic spreads over Black Eyed Bean and Cracked Wheat stir fry.


I can't get enough of cracked wheat. Weekdays lunch are all about tossing various ingredients together to form a 'healthy bowl'.

Cracked Wheat has taken me over completely and I don't mind it either.This one uses the boiled cracked wheat with parboiled black-eyed beans and toss it in Indo-Chinese flavours along with chopped vegetable and burnt garlic.




Preparation Time-20 mins (included the time taken to boil  cracked wheat).

Cook time-10 mins

Total time-30 mins.

Recipe for -Lunch preferably

Cuisine-Indo-Chinese

Serves- 2 adults

THE WHAT?
Ingredients
1.5 cup of cracked wheat
1 cup of black eyed bean ( soaked overnight)
½ cup chopped carrots
½ cup chopped bell pepper
½  onion chopped
6-8 cloves of garlic finely chopped
2 green chilli finely chopped
2 tsp of soya sauce
2 tsp chili garlic sauce
2 tsp vinegar
1 tsp black pepper powder
1 stick of green onion for garnishing.
salt as per taste

THE HOW?
  • Wash the cracked wheat and boil on medium heat. Water should be added with caution. Just enough to immerse the grains and 1/2 inch above the grains.
  • Once boiled, take them out in a container, allow to cool and refrigerate. Next morning you will find the grains to be separated and dry which is exactly how we want to make this recipe.
  • The soaked black-eyed beans need to be boiled in water till they turn tender. Add just enough water that all of it get used for boiling and none to throw away.That ways you don't get to discard any nutrition of this highly nutritious bean.
  • Its garlic time now. Heat oil in a pan and add in the finely chopped garlic and saute on medium flame until browned.
  • Once done, add green chili. Put the flame on high. Next add all the vegetables and sauté them for a minute.
  • Now add black eye beans and cracked wheat grains to it. Mix well while on high heat.
  • Reduce the heat to medium and add the sauces one by one. Mix well. Cover with a lid and allow to cook for two more minutes. Be careful to keep stirring occasionally.
  • This entire process should take you not more than 7-10 minutes. Garnish with green onion and serve. I didn't have green onion so couldn't garnish it well. :(
Things to remember

Cracked Wheat can become mushy if excess water is added. That will ruin the entire preparation. This process is the most crucial hence ensure only 1/2 inch of water above the grains while putting it to boil.

You can skip the step of cooling and refrigerating the cracked wheat. I do so because Indo-Chinese recipes requires the rice or the noodle or any grain to be well separated. If you use the rice or any grain just post boiling it, it tends to be mushy which may ruin your preparation.

You can add vegetables of your choice. Since it is a black-eyed bean based recipe  I limited my vegetables and let the bean take over as the main lead. :)

If making this for kids, omit the green chilli and balance the spices. Finely chopping the vegetables makes it easy for the kids.

Author- Namrata

Wednesday, 21 December 2016

Mindful Eating - Barley, Cracked Wheat and Kale pulao- A fibre based recipe



This one is totally new invention for me with my three favourites -Barley, Cracked Wheat and Kale leaves.

Barley is a very versatile cereal grain and is known to have rich nutritional content -molybdenum, manganese, dietary fibre, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Cracked Wheat is primarily a wheat product made from whole raw wheat kernels which are made into small pieces which resemble rice grains. As the name suggests cracked wheat is made from whole wheat berries, hence it carries a great deal of nutrition and fibre. The rich outer bran and the germ of the wheat are what makes it so healthy. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart health.

Kale is one of the healthiest amongst all the green leafs around.In a 100 gram serving, raw kale provides 49 calories and is a rich source of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese.Kale is also a rich source of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus
Boiling raw kale diminishes these nutrient contents, with the exception of vitamin K.

Barley is chewy in texture so for those people who haven't taste barley yet, this will be a new addition to the palette. Cracked wheat is just like rice in texture when cooked. :)



Preparation Time-20 mins (included the time taken to boil the barley and cracked wheat).

Cook time-10 mins

Total time-30 mins.

Cuisine-Lunch/Dinner

Recipe-Indian

Serves- 2 adults

THE WHAT?

Ingredients
Spices
1 tsp cumin seeds
1 tsp red chilli dry stick
1 thin piece of cinnamon stick
½  tsp turmeric powder
2 green cardamom
2 cloves
3 tsp of pav bhaaji masala

The grain and vegetables
1 cup cracked wheat
½  cup barley grains
3 sticks of dense kale leaves
½ cup chopped carrots
½ cup chopped bell pepper
½  onion chopped
4 cloves of garlic finely chopped
1 green chilli finely chopped
3 tsp lemon juice
salt as per taste

THE HOW?
  • Boil cracked wheat and barley together on medium heat. Water should be added with caution. Just enough to immerse the grains and 1/2 inch above the grains.
  • Once boiled, take them out in a container, allow to cool and refrigerate. Next morning you will find the grains to be separated and dry which is exactly how we want to make this pulao.


  • Take a non-stick wok, add two tsp oil. Once heated, add cumin seeds. Allow them to sizzle. Put red chilli stick, cinnamon stick, cardamon and cloves. Once they start sizzling too add crushed garlic, chopped onions and green chilli.  
  • Saute the above for two minutes and then add all the vegetables. Keep on medium heat.
  • Now add barley and cracked wheat grains to it. Add the turmeric powder, salt, pav bhaji masala and mix well.
  • Cover with a lid and allow it to cook for 5-8 minutes. Keep stirring occasionally to prevent from burning.
  • Meanwhile finely chop the kale leaves and keep it ready. Once you feel the raw smell of turmeric has disappeared and the pulao looks mixed and cooked well, throw in the kale leaves, mix for around 15-20 seconds, cover the lid and switch off the heat.
  • Let the container sit on the stove with the covered lid. I did not put kale leaves while cooking because I didn't want to destroy its nutrition. This steaming process will allow just sufficient heat to wilt the leaves and make them soft and yet preserve its nutrition.
  • After few minutes, remove the lid and mix the leaves in the pulao further. Put in the lemon juice for that extra tang.

Things to remember

Barley and cracked wheat can become mushy if excess water is added. That will ruin the entire preparation. This process is the most crucial hence ensure only 1/2 inch of water above the grains while putting it to boil.
You can add vegetables of your choice. Since it is a kale based pulao I limited my vegetables and let kale take over as the main lead. :)

Sautéing them just for a minute keeps its nutritional value pretty much intact. It also gives a nice crunch to the dish.
If making this for kids, omit the green chilli and balance the spices. Finely chopping the vegetables makes it easy for the kids.

Author-Namrata

Thursday, 24 November 2016

Health Nugget - Taking a dig at 'Blood Sugar '- Rice or Wheat? Ending the eternal dilemma.

Old wine in an old bottle with a new label - Four Clover Life. :)

What I didn’t know?
·       Glucose is a type of sugar and not sugar itself. 
·       Insulin- a hormone which gets secreted when glucose level rises in the body.
·       High levels of blood glucose over an extended period of time have damaging effects on eyes, kidneys, blood vessels and nerves.
·       Sweet food is high in carbohydrates. All carbohydrates are sugar whether it is a fruit, table sugar, bread or vegetables.

The total carbohydrate content includes all three types of carbohydrates: sugars, starches and fiber.


STARCH
A grain contains three parts:
· bran
· germ
· endosperm
The bran is the outer hard shell of the grain that provides the most fiber. This is what makes the grain so beneficial because it is this part which is hard to digest, longer to digest and therefore affect your blood glucose more slowly (i.e. whole wheat bread, whole wheat flour , brown rice, red rice oats ,vegetables etc. It also contains the maximum part of Vitamin B and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Any Whole grain will contain all the three parts but a refined grain or a polished grain such as all-purpose flour and white rice has been eroded off the bran and the germ and is only made up of endosperm which is essentially STARCH. Nutritionally it is also very low because all nutrition has been eroded away.

SUGAR
Sugar is another type of carbohydrate. It is both naturally occurring such as fruit sugar called fructose and milk sugar called lactose. While fruits, milk are essential part of our diet, we do get the natural sugar when we eat them. We should be cautious of the 'added sugar' because that does the maximum harm.


Always check the nutritional label which will contain the number of sugar grams both added and natural.
There are many different names for sugar so don't get deceived.  Examples are brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, maple syrup, high-fructose corn syrup and sugar cane syrup.

 Try to limit intake of added sugar products such as soft drinks, sugars, candy, cakes, cookies, pies and fruit drinks, dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk); and other grains (cinnamon toast and honey-nut waffles). These immediately raise the glucose level in the blood and nutritionally don’t really add anything. They are addictive in nature and children specially tend to consume it more.

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons).

FIBRE
Have you ever felt constipated after a night of greasy butter chicken? That’s because fiber comes from plant foods and there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

Fiber contributes to digestive health, helps to keep you bowel movement regular, and helps to make you feel full and satisfied after eating.
Additional health benefits of fiber includes reducing cholesterol and reducing the risk of heart diseases.


To be or not to be.... with Rice?

What is there in a name ‘Wheat’? - There is fiber in it. Ahaaa

Rice and wheat flour both have around the same amount of carbohydrates but it’s the fiber content in wheat which makes it a preferred choice.The fiber content in wheat comes by the amount of whole grain it has. All-purpose flour is an extreme refined version which is devoid of the bran and the germ. Refrain from it and prefer whole wheat flour while making any bread.

White Rice or Brown rice or Red rice?
They all have same amount of carbohydrates but the fiber content in them is what makes brown rice or red rice a better choice over refined polished white rice.

Not to forget that to maintain a healthy you and your ‘blood sugar’ it’s important to
  • Manage weight -Maintaining Healthy Basal Metabolic Index.
  •  Exercise
  • Drink lots of water
  • Get quality sleep and manage stress

Fenugreek/Cinnamon/Bitter Gourd

Studies have shown that fenugreek and cinnamon are beneficial in keeping the sugar level in control. Give fenugreek seeds a try. They are easy to add to your diet and can help regulate blood glucose levels. Cinnamon has been shown to reduce fasting blood sugar levels and improve insulin sensitivity. Bitter Gourd (Karela in hindi) also considered as the best remedy for Diabetes. Small cup of Karela Juice increases insulin level in the body.




Wednesday, 9 November 2016

Mindful Eating- Barley and Cracked Wheat stir fry with vegetables.


This one is totally new invention for me with my two favourites Grains-Barley and Cracked Wheat.
Barley is a very versatile cereal grain and is known to have rich nutritional content -molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Cracked wheat is primarily a wheat product made from whole raw wheat kernels which are made into small pieces which resemble rice grains. As the name suggest cracked wheat is made from whole wheat berries, hence it carries a great deal of nutrition and fibre. The rich outer bran and the germ of the wheat are what makes it so healthy. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart health.
Barley is chewy in texture so for those people who haven't taste barley yet, this will be a new addition to the palette. Cracked wheat is just like rice in texture when cooked. :)

Preparation Time-20 mins (included the time taken to boil the barley and cracked wheat).

Cook time-10 mins

Total time-30 mins.

Cuisine-Breakfast/Lunch/Dinner

Recipe-Indo Chinese

Serves- 2 adults

THE WHAT?

Ingredients

1 cup cracked wheat
½  cup barley grains
½ cup chopped carrots
½ cup chopped bell pepper
2 florets of broccoli
½  onion chopped
4 cloves of garlic finely chopped
1 green chili finely chopped
1 tsp soy sauce
2 tsp vinegar
1 tsp red chilli sauce
1 tsp tomato ketchup
½  tsp black pepper powder
salt as per taste

THE HOW?

  • Boil cracked wheat and barley together on medium heat. Water should be added with caution. Just enough to immerse the grains and 1/2 inch above the grains.
  • Once boiled, take them out in a container, allow to cool and refrigerate. Next morning you will find the grains to be separated and dry which is exactly how we want to make this Indo-Chinese stir fry.


  • Take a non-stick wok, add two tsp oil. Once heated, add crushed garlic and green chili. Put the flame on high. Next, add all the vegetables and sauté them for a minute.
  • Now add barley and cracked wheat grains to it. mix well while on high heat.
  • Reduce the heat to medium and add the sauces one by one. Mix well. Cover with a lid and allow to cook for two more minutes. Be careful to keep stirring occasionally.
  • This entire process should take you not more than 7-10 minutes.  Garnish with green onion and serve. I didn't have green onion so couldn't garnish it well. :(


Things to remember

Most of the Indo-Chinese preparations require the noodle or the rice or any other grain to be al dente- (firm to the bite). This basically means that for grain to be fluffy and separated, it has to cook 'aadha kaccha'- 80% cooked and then 20% gets cooked while the sauté happens.

Barley and cracked wheat can become mushy if excess water is added. That will ruin the entire preparation. This process is the most crucial hence ensure only 1/2 inch of water above the grains while putting it to boil.
You can add more vegetables if you like. Sautéing them just for a minute keeps its nutritional value pretty much intact. It also gives a nice crunch to the dish.

If making this for kids, omit the green chili and balance the sauces and spice. Finely chopping the vegetables makes it easy for the kids.

Author-Namrata

FourCloverLife

FourCloverLife
Four Leaf Clover