Blog | Category | Healthy recipes
  • Healthy Eid recipe: Fruit custard

    In Expert Diet Tips On 12 December 2014

    Celebrate Eid with this fruity dessert that doesn’t just taste great, but also packs an impressive amount of energy. You can include seasonal fruits that are easily available and fresh. Here is the recipe.  Ingredients: ½ cup chopped mixed fruits (apple, banana, grapes, etc.) 3-4 almonds, chopped ½ cup low-fat milk ½ tsp cornflour Elaichi (cardamom) powder Sugar-free​ Method 1. Mix the cornflour with a little milk to make a smooth paste. 2. Boil the remaining milk and add the cornflour paste and elaichi powder to it, while stirring continuously to avoid lumps. 3. Cook it on a slow flame for 2-3 minutes till it thickens. 4. Remove from the stove, let it cool and refrigerate it for 1 hour. 5. Take the bowl of fruits and pour the custard over it. Garnish it with chopped almonds. 6. Serve chilled. Calories: 90 kcal   Photo source: Getty images (Picture for representational purposes only)

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  • Healthy Eid recipe: Peppery chicken

    In Expert Diet Tips On 12 December 2014

    Meat and Eid celebrations go hand-in-hand, but refrain from eating meats loaded with extra fat and calories. Instead, try this boneless peppery chicken that tastes just as great and is still diet-friendly. Here’s the recipe.  Ingredients : 100g chicken, boneless 1 onion, chopped 1 tomato, chopped 1tsp giner-garlic paste 1/2 tsp sauf ½ tsp mustard seeds ½ tsp garam masala 1 tsp red chilli powder 1/2 tsp cumin seeds Pinch of turmeric powder 3-4 peppercorns, crushed Salt to taste 1 tsp oil Method : 1. In a pan, heat oil, add mustard seeds, saunf, ginger-garlic paste and saute for a minute. 2. Add onions and cook till golden-brown and then add chicken pieces, mix well. 3. Add all the other masalas and allow to cook for sometime. 4. When chicken is half cooked, add tomatoes, cover the pan and let it cook well. 5. Serve with chapatis. Calories: 120 kcal Photo source: Getty images (Picture for representational purposes only)

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  • Healthy Eid recipe: Oats and carrot kheer

    In Expert Diet Tips On 12 December 2014

    Eid celebrations are certainly incomplete without desserts, but  healthy version of kheer could be a good alternative for anyone who is weight conscious or simply interested in eating healthy. It has the goodness and fibre of oats and a mix of dry fruits that will provide energy to your body. Here is the recipe: Ingredients 4 tbsp oats 7-8 raisins ½ carrot, grated 300 ml slim milk 3-4 almonds, crushed A pinch of cardamom powder Sweetener Method 1. Soak oats and raisins in half a cup of milk for 10 minutes. 2. Boil the remaining milk with carrots for 5 minutes. 3. Now add the soaked oats and raisins and again boil for 5 minutes. 4. Add the cardamom powder, almonds and sweetener. 5. Serve hot. Calories: 260 kcal Photo source: Getty images  (Picture for representational purposes only)

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  • Healthy weight loss recipe: Dalia salad

    In Expert Diet Tips On 12 December 2014

    Dalia or bulgur is quite popular in India and is usually given to kids in the form of porridge. But adults shouldn’t miss out on this healthy ingredient as it is high in fibre, low in fat, diabetic-friendly and also suitable for people who want to lose weight. But instead of eating plain porridge, here, we make it into a salad which adds more nutrition to it and makes it healthier. Here’s the recipe.  Ingredients 30g dalia or bulgur 1 tbsp fresh coriander leaves, chopped 1 tbsp fresh mint leaves, chopped ½ onion, chopped 1 small tomato chopped 2 tsp lemon juice 1 tsp olive oil Salt Pepper powder Pinch of cinnamon powder Method 1. Pressure cook the dalia in 2 cups water. 2. In a bowl, add chopped onions, chopped tomatoes, chopped coriander, chopped mint, olive oil, lemon juice, pepper powder and cinnamon powder and mix. 3. Add dalia and mix. Serve immediately. Calories: 135 kcal Image for representation purpose only.

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  • Healthy recipe: Chicken with veggies and quinoa

    In Expert Diet Tips On 12 December 2014

    Looking for a tasty meal to replace plain dal-rice? Try this chicken and quinoa dish. The quinoa substitutes for the rice and the chicken and veggies for the dal. This dish is diabetic-friendly, it is also high in protein and low in fat. It is also full of fibre and is good for someone who is looking for a healthy meal option. Nutritionist Neha Chandna shares the recipe of this dish with us.  Ingredients 100g chicken breasts, cut into stripes 100 ml chicken broth 30g quinoa 1 garlic minced ¼ onion, chopped ½ tomato, dices ¼ zucchini, chopped 1 tsp lemon juice 2-3 basil leaves 2 tsp olive oil Salt Pinch of red chilli powder Method Boil the quinoa in chicken broth till the broth is absorbed and quinoa is fluffy. In a vessel add 1 tsp oil, garlic and onion and sauté for 5 minutes. Add the chicken pieces and cook till chicken is slightly cooked and set it aside. Add 1 tsp oil in a pan, sauté tomato, zucchini for 8 minutes. Add the chicken, basil, lemon juice, salt, red chilli powder and cook till chicken is fully cooked for about 10 more minutes. Serve over hot quinoa. Calories: 230kcal Image for representation purpose only. 

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  • Healthy vegetarian recipe: Tandoori tofu

    In Expert Diet Tips On 12 December 2014

    Tofu which is made from curdled soybean milk is a nutritious ingredient. It is a great source of protein for vegetarians and a good substitute for paneer as well for vegans. Not to forget, it is low in carbs, diabetic-friendly and has zero cholesterol. Tofu is also an excellent source of iron which helps in the making of hemoglobin. Here is a recipe to use this ingredient well. Nutritionist Neha Chandna shares her tandoori tofu recipe with us.  Ingredients 100g firm tofu Pinch of cumin powder Pinch of turmeric Pinch of coriander powder Salt Pinch of red chilli flakes 1 garlic minced 1tsp lemon juice 1 tbsp spring onions and coriander leaves for garnish 1.5 tsp olive oil Method 1.      Pre-heat the grill. 2.      Combine salt, chilli flakes, turmeric, cumin and coriander powder. 3.      Heat oil in a pan and cook this masala mixture for a minute. 4.      Apply this mixture on both sides of the tofu with a brush. 5.      Grill it till the grill marks appear on the tofu. 6.      Serve with spring onion and coriander leaves. Image for representation purpose only.

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  • Soup-it Up!

    In Expert Diet Tips On 13 December 2014

    Do you feel like slurping on something warm and tasty? If yes, then winters have set in. And nothing better than a bowl of hot soup to provide you with the heat your body craves. Soups and broths should be an integral part of your meal especially during the monsoons as they are filling and nutritious as well. Soups and broths are beneficial in a number of ways: Helps to lose weight: Thick soup with veggies and meat are very filling and can be replaced for a heavy meal. They are also low in calories and fat, hence can help in weight reduction. Improves digestion: Soups and broths are a good source of fibrous vegetables which prevents constipation and releases toxins from the system. Boosts immune system: When we use vegetables such as cabbage, carrots, ginger, onions, mushrooms, green leafy veggies we enhance the soups therapeutic value to help our bodies resist sickness and strengthen our systems, which make us alert and healthy. Always cook vegetables on low heat to avoid vitamin destruction. Controls blood pressure: Most of the soups (low salt) are rich in potassium which helps to control blood pressure and water balance in the body.   Kind of soups/broths during monsoons: Soups can clear or thick. They can be thickened by rice, cornflour, maida, cream etc. you can even use oats powder to thicken the soup in a healthy way. Dals or pulses can be added to the soups to make them protein rich. Egg whites can also be added to clear soups. Chicken/ fish/ prawns soups are also a great source of protein as well as heat up the body on a cold day. Wash your greens thoroughly during monsoons as they may be infested with worms and insects. Add a variety of vegetables like bell peppers, broccoli, spring onions, carrots etc to make your soups/broths antioxidant rich. You can use vegetable or chicken broths to add to the flavor and nutrients to your soups. Recipes CLEAR CHICKEN AND HERB SOUP Ingredients 100 gms chicken (boneless) 15gm oats powder 1 tsp garlic, chopped ½ tsp cumin seeds 1 tsp white pepper powder 1 bay leaf 1 green chilli ½ tsp garam masala 1 tsp oil Salt to taste Method: Clean, wash and cut chicken into pieces In a vessel, add chicken pieces, 1 litre water, garlic, bay leaf, green chilli and boil for ½ an hour and keep it aside In a pan, heat oil, add cumin seeds, oats powder and cook for a minute on slow flame Then add chicken stock, chicken pieces, white pepper, garam masala and salt and boil. Serve hot. Benefits: protein packed soup and serves as a great filler before dinner. Calories: 120kcal GARLIC VEGETABLE DAL SOUP Ingredients   1 cup mixed vegetables (carrots, French beans, cauliflower, peas, baby corn), finely chopped   2 teaspoons garlic, finely chopped½ cup soaked tur dal/moong dal(optional)   ¼ cup onions, finely chopped   2 tablespoons oats powder   1 teaspoon oil   salt and pepper to taste For the garnish   2 tablespoons chopped coriander   Method     1. Heat the oil in a pan, add the onions and garlic and sauté till the onions are translucent.     2. Add the vegetables and sauté for a few minutes.     3. Add 2 cups of water, dal and salt and pepper. Allow it to come to a boil and simmer till the vegetables are tender.     4. Add the oats and simmer for another 5 minutes.     5. Serve hot garnished with the coriander.     Variations: chicken/egg whites can be added instead of dal Benefits: a great combination of fiber rich veggies and protein rich dal, A perfect meal Calories: 140kcal BEAN SOUP Ingredients 20gm fresh chawli/rajma beans ½  onions, sliced ½ capsicum, chopped 1/4th tsp garlic, chopped 2 small tomatoes, chopped 1 tsp oil Salt and black pepper powder to taste Method: Pressure cook chawli/rajma with 2 cups water and salt for 2-3 whistles, till soft Heat oil in a pan and sauté onions till translucent Add capsicum and garlic and sauté for a minute Add tomatoes and cook till soft Add chawli along with its liquid and bring to a boil Simmer for 5-7 minutes, add salt and pepper Serve hot Benefits: high in protein and antioxidants Calories: 100kcal

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  • Snack on the go!

    In Expert Diet Tips On 13 December 2014

    With such a crazy, hectic life that we lead, where does one have time to even think about snacking in between? Sparing sometime for our main meals only becomes such a challenge. But do you know eating 3-4 small snacks in between your meals helps you give you energy and increase your metabolism helping you to reduce weight and burn fat. WAIT!! here is the catch. When we say snacking in between we mean healthy snacks which are high in fiber and protein. Not junk like samosas, vadas, chaat, pizzas etc. It is not that difficult if you make up your mind to eat healthy snacks and carry them with you so that you really do not have to look out for unhealthy tempting options which may affect your health adversely. Let’s look at some of the healthy options which are easy to carry as well Fruit and nuts: Fruits are sacred foods on earth with natural vitamins and minerals giving you energy on the go. They are easy to carry and eat even when you are travelling or setting out for a blink of a wink break. Nuts on the other hand have good fats and are filling which are can be easily kept in your pocket to be munched on even during an important meeting.  Apples, pear, oranges, walnuts, almonds are great convenient options. calories: less than 120 kcal Sprouts: Again easy to prepare and carry. All you need to do is just steam them, add cucumber, tomatoes, onions, lime and chaat masala and there you go with some healthy protein, fiber and vitamin C rich snack. You can use a variety of sprouts like moong, moth, rajmah, chana or even a mixture of all these. calories: 150kcal Boiled eggs: High in protein and vitamin A, they are excellent, filling snacks which help your muscles and cell to repair themselves. If you are weight conscious, you can opt for egg whites instead of the yellow. The only thing you need to do it is, peel it when you want to eat them so that they remain fresh. Calories: less than 100kcal Muesli: These are fairly new snack options available in a variety in the market. You can buy the sweet or savory version of it as per your choice. A handful of muesli with some green tea during your tea break, will give you the energy rush you need to focus on your remaining day’s work. You can also opt for muesli with nuts to add on to the nutrition value. calories: 100kcal Nutrichoice oats/ragi biscuits: These are healthy, tasty and easy to carry. 1-2 biscuits during a tiny break, will give you the fiber and energy your body needs. Ragi is also an excellent source of calcium. calories: less than 80kcal Make sure you stock your bag with these foods to keep your health in your hands always. Eat healthy, stay fit!!

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  • Struggling with hair loss? Here’s 10 best foods to improve hair quality

    In Expert Diet Tips On 03 February 2015

    Aggravation to The Hair Problem Hair Treatment Every human being without an exception would love to have luscious, healthy tresses but the unfortunate thing is that not everyone is so blessed and to make up for it people indulge into excessive hair washing, conditioning and trying all sort of spas, treatments, irons etc to give it a fabulous look without realizing the intensity of damage it does to their hair. The Outcome of all this in the longer run can be extreme hair fall. Not only the external chemicals but other factors like age, hereditary, stress levels, pollution, weather etc can also play a huge role in aggravating your hair fall problem. But the most important factor which decides the health of your hair is the nutritional support you give it. Nutritional deficiencies can weaken the shafts of your hair causing breakage and slow the re-growth of new hair. We superficially take care of our hair but tend to forget that there is a deeper and internal nutritional approach to nurture it and give a healthy sheen, feel and look to our hair. A balanced diet rich in proteins and iron can work just fine to give you shiny, bouncy and thick hair making sure you don’t lose them excessively. Here is a list of certain foods which can work wonders to improve your hair quality: Eggs: Hair is pure proteins made up of keratin. Hence to maintain good hair health and growth, proteins are one of the most essential nutrients. Besides proteins, eggs also contain iron, vitamin B12, zinc, sulphur, and vitamin A which are also crucial for good hair growth. They also contain biotin which helps fight hair loss problems. Salmon: Known for its high protein and omega 3 fatty acids can help in a great way to allow hair growth. Omega 3 fatty acids found in this fish are the true super stars as they are found in cell membranes of your scalp and in the natural oils which keep your scalp healthy and hair hydrated. Since they cannot be produced in the body, they need to be obtained by food. Walnuts: Apart from good amount of omega 3 fatty acids, walnuts also contain vitamin E which protects the cells in the scalp from damage by toxins thereby reducing hair fall and helping the cells to support healthy hair growth. Walnuts also contain copper which allow the hair to maintain its natural colour and luster. Garden cress seeds: These seeds are extremely rich in iron which is a nutrient needed for hemoglobin which carries oxygen to the cells helping them function better. This stimulates the hair follicles and promotes hair growth. Lack of iron can starve the hair follicles of oxygen hence aggravating hair loss. Kiwi: Extremely rich in vitamin C, which helps produce collagen an important connective tissue which holds the cells and structure of the hair together. This allows better hair strength and quality thereby preventing hair fall. Vitamin C also help to absorb iron well which adds to the hair growth. Carrots: They are rich in vitamin A which is necessary to maintain the integrity and health of the scalp cells and also act as an antioxidant to prevent hair damage. Deficiency of vitamin A can cause hair loss and thinning. Hence it makes good sense to add vitamin A rich foods to the diet to help your tresses grow beautifully. Black sesame seeds: These seeds are rich in copper and zinc both of which are crucial for healthy hair development. They help in maintaining thickness of the hair and in the growth of new hair cells. Copper helps in intensifying hair color and zinc helps in maintaining the oil secreting glands attached to the hair follicles. A great combination of two super power hair saver nutrients. Sunflower seeds: They are a great combination of hair promoting nutrients like omega 3 fatty acids, iron, zinc, selenium, and vitamin E which not only prevent hair fall but stimulate the hair cells to grow new and healthy hair by providing nourishment and protection from toxins. Legumes: Apart from being loaded with protein, zinc, B- complex vitamins etc, legumes are also a great source of sulphur which is known as nature’s beauty mineral. Sulphur is found abundantly in hair cells, it helps to circulate blood well and also metabolize some B vitamins helping the hair cells to produce string healthy hair. Water: Most people forget water which is the most important nutrient to hydrate every cell of your hair so that it works at its best. Dehydration can cause severe hair loss and affect hair re-growth as well. The way to use water is just to wash your hair externally but drink plenty of this miraculous liquid to nourish your hair from within. In a nutshell, a balanced diet including the above mentioned foods can give you a relief from the dreadful hair loss sessions and turn your baldy nightmare into a gleaming, shining and healthy hair reality.

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  • Teenagers and Junk food fascination

    In Expert Diet Tips On 13 March 2015

    From the ancient age till now, food habits have undergone millions of changes. Our ancestors ate raw and unprocessed foods and today we eat ready to eat foods which get cooked at the hit of button. The trend to eat junk and processed food has cropped up in the past few years. And amongst all the age groups, it is the teenage group that is following this trend religiously. Junk foods are nothing but those which only have high amount of salt, sugar, fat and refined flour.  Any food that tickles your taste buds and the thought of it waters your mouth is the one which actually has no vitamins, minerals or fiber and is extremely high in calories. A few of your junk foods include pizzas, burgers, French fries, vada pav, candies,  colas, chips, chaat  and the list never ends.   Why do teenagers depend on junk food?  A host of reasons affect a teenager’s choice and attracts them towards junk food. Let’s understand a few of them: Junk foods are far tastier and lip smacking than the healthy version of our Indian foods. Easy availability of junk foods at every nook and corner. Infact every food store stocks up variety of junk foods. Inexpensive and pocket friendly foods items available all over. This helps teenagers to save their pocket money. Media source likes advertisements on TV, paper, magazines, hoardings etc. makes it easy for the child to follow up with the new arrivals in the market. Increase in the number of restaurants and fast food joints that serve greasy and spicy dishes. School and college canteen serving junk like vada pav, noodles, samosa etc. which is easily accessible and time saving for the child as they get a short snack break of 15 minutes. Parents not inculcating healthy habits from childhood and giving in to the child’s demands for chips, biscuits, burgers etc. This makes it difficult for the child to avoid junk food in teenage years. Lack of awareness creation by parents and teachers among the children about the ill effects of poor food habits in later years. Working parents who do not have time to cook healthy foods for their children due to which they depend on outside foods. Increase in socializing, parties and get-together which expose them to unhealthy foods. Effects of junk foods on teenager’s health: If you but a brand new car and run it on cheap, low quality fuel, its performance is definitely going to be compromised. Similarly adolescence/ teenage is a period of rapid mental and physical development which calls for good nutrients, a healthy balanced lifestyle and food habits which if not fulfilled a little more than a few health issues: Obesity: it is very obvious that calorie loaded junk foods increase the chances of getting obese in early years which also increase the fat % and chances of other health problems. Heart problems: junk food is extremely high in saturated fats which can increase blood cholesterol and accumulation of fat in the arteries leading to increased chances of mid-life heart attacks.  Hypertension: Since these foods are also loaded with salt, the chances of increase in blood pressure are quite high as salts cause water retention. This can then lead to heart attack/ stroke. Type 2 diabetes: obesity can lead to insulin resistance. Thus we see young overweight people with borderline diabetes and sometimes with very high sugar levels.  Osteoporosis: Calcium is very essential for the teenagers bone development and muscular actions. Junk foods are very low in calcium, so over dependence on these foods do not fulfill the teenager’s calcium needs. This can make their boned porous in the later years and increase chances of osteoporosis. Skin problems: Teenage is the phase when lot of hormonal changes takes place. If not taken good care of, your skin can breakout into acne and pimples make you look dull and pale. Especially high fatty foods clog your pores and increase the risk of breakouts. Hair problems: hair need good nutrients like protein, biotin etc for their nourishment. Junk food lack in proteins and other essential nutrients which can lead to hair fall, early balding, scanty hair, early graying etc. Constipation: refined foods lack fiber due to which 7 out of 10 people face constipation and indigestion problems. An inactive lifestyle adds to the problem. Acidity: junk foods are acidic foods which increase the stomach acids and can cause heartburn and discomfort. Poor concentration: clearly junk foods lack nutrients which are required for the brain and other intellectual development. This leads to a poor concentration span by the child as it makes them more lethargic and sleepy. They also have poor focus and attention span. Mood swings: foods loaded with sugar bring about a high-low in the blood sugar levels which increases sugar cravings again and makes the person irritable and edgy.  Dental problems: junk foods like sweets, candies, colas etc can cause tooth decay and increase chances of cavities in their teeth.  Blood issues: junk foods are low in iron which can reduce blood hemoglobin levels which can be a cause of anemia. This can make the skin, nails, hair weak as hemoglobin is an oxygen supplier to all the body parts. Pcod in women: poor food habits and lack of exercise is the major cause of polycytic ovarian disorder in teenage girls these days. Many college going girls suffer from PCOD.  Junk foods lack the essential nutrients for their healthy reproductive system. How can we bring about a change? Parents play a very important role in shaping the child’s habits and mindset regarding all aspects or their life. The child particularly follows the parents eating habits, so the parents have to make an extra effort to follow healthy habits and influence their child towards it. How can parents change the child’s habits? Take your child to a dietician so that she can explain them about the ill effects of junk foods on their health and personal and professional growth. Do not stock junk food in your fridge and cupboards. Make sure you keep fruits, nuts, salads, dry roasted snacks all around rather than chips, aerated drinks etc. Insist the child eats health breakfast from home like cereals, fruits, nuts, sandwiches etc. so that he doesn’t binge on junk foods due to hunger pangs. Even if you are a working mother, make sure you cook or make some arrangement for healthy lunch options for your child to avoid outside eating. Tell your child to opt for salads and soups before starting their meal especially when they are eating out. Insist your children to meet their friends at a food joint that serves healthy salads, sandwiches, baked foods rather than coffee shops and fast food joints. Cook low fat healthy food options at home for example brown rice biryani, whole wheat burgers, oats dosa, whole wheat frankies, fruit yogurt, low fat pastas etc so that the child does not miss junk food. Dal, sabji, roti etc is a must but try introducing variety to avoid monotony. Bring a healthy twist to a boring routine. Talk to the school committee to change their canteen food options to healthier ones. How can teenagers change their habits? Consider food as an investment for healthy years in your adulthood. Include lot of fiber in your diet like fruits, nuts, raw salads, brown rice, multigrain etc.  1-2 junk meals in a week is permissible. But try to eat all the other meals in a healthy fashion. Carry small meals with you in your bag like apples, almonds, chana kurmura/ khakra/ peanuts etc.  Make sure you have salads prior lunch and dinner to help eliminate toxins and junk from your body. Drink healthy drinks like green tea, jaljeera, fresh lime water instead of black and white aerated drinks. You can also opt for fresh juices and coconut water. Exercise daily as it is proven that exercise increases self consciousness and reduces appetite and attraction towards junk food.  In this age you cannot exempt junk food completely from a teenager’s diet but reducing the frequency and creating awareness is imperative. A little junk here and there would not hurt.  Moderation is the key to a good and healthy life ahead.

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  • 7 healthy pizza and burger recipesDiet recipes

    In Expert Diet Tips On 13 March 2015

    The barbeque season is here and what better than getting together with family, friends and colleagues for some fun barbeque sessions to enjoy the fresh air. Apart from being an excuse to catch up with loved ones, it also has many health implications, if done it in the right way. Not necessary that barbeque always means fat dripping sausages or high calorie burgers.Barbeque can be really healthy if the right ingredients are used like veggies, lean meats, salmons, potatoes etc. They can be cooked using the minimal amount of oil, which is a boon for adults to control their lipids levels and body fat percentage helping them in weight loss as well. It also fascinates kids, adding taste and visual appeal to boring food, making it a great way to get them to eat the veggies which otherwise they would dread to even taste. Let us learn a few healthy burger and pizza recipes 1. Barbeque fish burger Ingredients: - 150gm snapper fillets - 1 lettuce leaf - 4 cucumber slices - 2 carrot slices - 1 tbsp lemon tartar sauce - 1 tbsp lemon juice - ½ tsp pepper powder - 2 tsp olive oil - 1 multigrain burger bun Method: - Heat the barbeque grill at medium heat. - Sprinkle on the fish fillet lemon juice and pepper seasoning and spray lightly with oil. - Barbeque for 3-4 minutes on both the sides, turning carefully with a spatula. - Cut the burger bun into half and heat both the halves on the grill for 1 minute. - On the lower side of the bun, place the lettuce leaf and top it with fish, cucumber, carrot, and tartar sauce. - Serve with lemon wedges on the side. 2. Chicken avocado burger Ingredients - 100gm chicken breast fillet - 1 small clove of garlic, crushed - 1 tbsp diced avocados - 1 tbsp corn kernels, boiled and drained - 1 tbsp diced red capsicum - 1 tsp lemon juice - few salad leaves - salt to taste - 1 tbsp low fat mayonnaise - 1 wholewheat burger bun, split and toasted - 1 tsp oil Method: - In a bowl mix oil, garlic and oregano together. Add chicken fillet, toss to coat, cover and refrigerate for 1 hour. - In another bowl mix avocado, corn, capsicum, salt and lemon juice. Keep aside. - Heat a non stick frying pan on medium heat, Cook chicken on both sides until it is proper cooked. - Spread the base of the bun with mayonnaise, top with salad leaf, chicken breast, and avocado mixture. cover with the top bun and serve. 3. BBQ chickpea burger Ingredients - ¼ cup chickpeas, soaked overnight - 3 tbsp cooked brown rice - 1 small garlic clove, minced - 2 tsp diced red pepper - 2 tsp carrot, grated - 1 tbsp onion, chopped - 1 tbsp fresh parsley, chopped - 2 tsp bbq sauce - bread crumbs as needed - 1 tsp sunflower seeds - 1 tsp ground flaxseeds - ¼ tsp red chilli flakes - salt to taste - 1 tsp oil - Salad leaves - 4 tomato slices - 1 whole wheat burger bun Method: - Pressure cook the chickpeas till soft. - In a bowl, mix the chickpeas and hot cooked rice. Use a potato masher to mash the 2 together. - In this mixture add garlic, onion, carrot, red pepper, salt, chilli flakes, sunflower seeds, flaxseeds, parsley, BBQ sauce, breadcrumbs and mix well. - Make a tight thick patty out of this mixture. - Heat a non stick pan, spray oil and cook the patty on both the sides are golden brown. - Place the bottom of the burger bun on a surface, top it with salad leaves, tomato slices and the patty. Cover it the top of the bun. - Serve with ketchup or chilli sauce. 4. Quinoa and oats burger Ingredients - ¼ cup cooked quinoa - 2 tbsp quick oats - 1 tbsp onion, chopped - 1 small garlic minced - ¼ cup chopped mushrooms - 2 tbsp chopped zucchini - 2 tsp oil - pinch of red chilli flakes - salt and pepper to taste - 2 tbsp beaten egg - 1 tbsp low fat mayonnaise - Salad leaves - 1 multigrain burger bun - 2 onion slices - 2 tomato slices Method: - Pre heat the oven at 350F. - In a non stick vessel, add oil, onion and garlic, mushrooms and zucchini, red chilli flakes and cook till veggies are soft. - In a bowl add the beaten egg, oats, quinoa and veggie mixture ( drain the excess liquid). - Shape it into a patty and bake it for 25 minutes. - On the base of the burger bun, spread the mayo,place the salad leaves, patty and top it with onion and tomato slices and cover it with the top of the bun. - Serve. 5. Chicken tomato pizza Ingredients - 1 medium size whole wheat pizza base - 2 tsp olive oil - 1 small garlic, minced - salt to taste - pepper to taste - 2 tomato, sliced - 50gm chicken breast pieces, diced - 1 tbsp chopped cilantro - 1 tbsp chopped jalapeno pepper - ¼ cup low fat grated cottage cheese Method: - Pre heat the oven on 450F and coat the baking tray with little oil. - In a small bowl combine oil, garlic, salt and pepper. - In a non stick vessel, cook the chicken pieces till done. - Place the pizza base on a surface, sprinkle the oil mixture. - Now top it with tomato, chicken, cilantro, jalapeno and cottage cheese. - Place the pizza on a baking tray and bake for 15- 20 minutes. - Slice and Serve hot. 6. Mix veg pizza Ingredients - 1 whole wheat pizza base - 1 cup mix veggies, chopped(red bell pepper, yellow bell pepper, capsicum, mushrooms, baby corn) - salt to taste - pepper to taste - ¼ tsp red chilli powder - ½ tsp oregano - 1 tbsp pizza sauce - 2 tbsp low fat mozzarella cheese, grated Method: - Pre heat oven at 450F and spread oil on the baking tray. - Heat oil in a pan, add veggies, salt, herbs and cook for 5 minutes to keep the veggies slight crunchy. - Now place the base on a surface, spread the pizza sauce and top it with cooked veggies and grated cheese. - Place the pizza on the baking tray and bake for 15 minutes. - Slice and Serve. 7. Spinach pizza Ingredients - 1 6”whole wheat pizza base - 1 tbsp oil - ½ onion, chopped - 1 clove of garlic, minced - 2 tsp garam masala - ½ tsp turmeric powder - ¼ tsp paprika - salt and pepper to taste - 1 bunch fresh spinach - 2 tbsp fresh cilantro, chopped - 2 spring onions, chopped - ½ cup cherry tomatoes, halves - 2 tbsp low fat mozzarella cheese Method: - Pre heat the oven at 425F and spread oil on the baking tray. - Heat oil in a vessel, add onion and garlic and cook till golden and soft. - Add garam masala, turmeric, paprika, salt and pepper. Add spinach and cook till soft. - Let it cool and blend it in a food processor. - Place the pizza base on a surface and spread the spinach mixture evenly. - Sprinkle the cilantro and spring onions over it, and then add the tomato halves. Cover with the shredded cheese. - Place the pizza on the baking tray and bake for 25 minutes. - Slice and serve.

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  • Healthy recipe – Mixed vegetable juice

    In Expert Diet Tips On 26 May 2015

    This mixed veg juice is a health drink packed with Vitamin A andvitamin C which can give you glowing skin and healthy eyes. The power drink will keep you full with its rich fibre content and only add 50 calories which makes it excellent for those looking to lose weight. Ingredients: 1 carrot 2 small tomatoes 100g bottle gourd 1 medium beetroot ½ lemon juice Few mint leaves Salt and chaat masala to taste Method: Juice the carrot, tomato, bottlegourd, beetroot and mint in the juicer. Add lemon juice, salt and chaat masala. Serve chilled.

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  • Healthy recipe: Palak saag

    In Expert Diet Tips On 26 May 2015

    A staple of Punjab, this palak saag is extremely healthy. It is rich in calcium, vitamin A, iron that help up your hemoglobin levels naturally. It is also low in fat. Team it with makki di roti to get a real taste of its flavour. Ingredients: 1 bunch of spinach, chopped 1 radish with tender leaves, chopped ½ large onion, chopped 1 medium size tomatoes, chopped 1/2 green chilli, chopped ¼ inch ginger, chopped 2-3 garlic, chopped ½ tsp red chili powder 2 tsp butter ½  tbsp maize flour Salt For tempering ¼ onions, sliced ½ ghee Method: Add all the greens, onions, tomatoes, ginger, garlic, green chillies with salt and water in a pressure cooker. Add around ½ cup water to the veggies. Cook the whole lot in the pressure cooker for 3-4 minutes. Once cooled, blend into a smooth paste. Add the saag in another pan and simmer for 7-10 minutes till it thickens a little bit. Saute the onion in ghee till they are brown and then add the saag to it. Serve it with makki di roti.

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  • Healthy recipe: Coriander chicken masala

    In Expert Diet Tips On 26 May 2015

    Make your post workout meals more yummy by trying this coriander chicken masala. It is high in protein and low in fat – a perfect combo for weight watchers and those who want to get ripped. Ingredients: 100g chicken ½ tsp ginger-garlic paste ¼ cup curd 1 green chilli 3 tbsp fresh coriander leaves 2-3 cashews 2 tsp oil Salt Turmeric powder Method: Grind coriander leaves, cashews and green chilli into a fine paste. To this paste add curd, ginger-garlic paste, salt, turmeric powder. Marinate the chicken with this for 2 hours. Add oil in a kadai, add the chicken and allow it to cook, keep stirring it often. Serve with roti.

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  • Healthy recipe: Kashmiri fish

    In Expert Diet Tips On 26 May 2015

    If you love seafood, you will definitely enjoy this scrumptious dish. Made with pomfret, it is aromatic, delicious and high on the nutrition meter too. This dish is rich in protein and also has omega 3 which will keep you in good health. Team it up with soft rotis or brown rice. Ingredients: 250g pomfret 1 cup curd, whisked 1 tsp ginger, grated ½ tsp cumin seeds 1 tsp coriander powder 2 green chillies, deseeded and slit 1 clove 1 tsp garam masala 1 tbsp fresh coriander, chopped 2 tsp oil ½ cup water Salt Pinch of hing and haldi Method: Apply salt and turmeric to washed fish and keep aside for 5 minutes. In a bowl, whisk curd with little salt. Heat 1 tsp oil in a non-stick pan, and stir-fry the fish slices till they are light brown in colour. Place on absorbent paper. Heat the remaining oil in pan, add cumin seeds, as they crackle, put in the hing, cloves, and grated ginger, fry briefly. Reduce the heat and stir in the yoghurt. Cook while stirring on low heat till the yoghurt gets a nice reddish-brown color. Add the coriander powder and mix well. Add the fish slices, salt and water. Stir gently and bring to a boil. Cover and simmer on low heat for about 20 minutes or till the fish is almost cooked and the gravy has thickened.  Add the garam masala (hot spice mix), green chillies and fresh coriander. Mix very gently and cook tightly covered on very low heat for about 10 minutes or till the fish is cooked but firm.

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  • Healthy Recipe: Apple pie

    In Expert Diet Tips On 26 May 2015

    Can’t say no to desserts? This can be a problem if you are on a weight loss diet but you can still manage to satisfy your sweet craving by opting for a healthy version. If you love apple pie, try this high-fibre recipe which tastes just as good as the normal one. But eat only a small portion as it still has calories. Ingredients: For crust 2 digestive biscuits, crushed 2 tsp melted butter For filling ½ biscuit, crumbs 1 tsp melted butter 1 apple stewed 1 brown bread crumbs Pinch of cinnamon powder 5-8 raisins soaked in water Sugar substitute For topping 2 tsp oats 1/2 tsp melted butter Method: For the crust Combine the biscuits and butter in a bowl and mix well to form a crumbly mixture. Spread this mixture on a (3″) diameter cake tin and press well to form even layer. Refrigerate till set. For the apple filling Combine the biscuits and butter in a bowl and mix well. Add the stewed apples, bread crumbs, sugar substitute, cinnamon powder and raisins and mix well. Keep aside. For the topping Combine the oats with the butter and mix well. Keep aside. Spread the prepared apple filling onto the crust evenly. Add the topping on it and place in a pre-heated oven at 150º C (300º F) for 20 minutes. Remove, cut into 2 equal pieces and serve warm.

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  • Healthy recipe: Fruit custard

    In Expert Diet Tips On 26 May 2015

    Have a sweet tooth? You can definitely satisfy it albeit in a healthy way. Try this low-calorie, high-fibre dessert. This fruit custard is easy-to-make and rich in protein too. The use of skimmed milk makes it right for weight watchers too. Ingredients: 250 ml skimmed milk 1 tbsp vanilla flavoured custard powder Sugar substiture as required ½ cup mix fruits (apple, banana, grapes) Method: Mix vanilla custard powder with 2 tbsp milk to make a custard paste. Add this paste to the milk and keep stirring continuously till it becomes thick. Cool it and refrigerate it. In a bowl add the fruits and pour the custard over it. Serve chilled.

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  • Healthy Recipe: Chilli soya chunks

    In Expert Diet Tips On 26 May 2015

    Vegetarians often do not have too many protein sources, but soya is one rich source. This dish is also low in fat. The addition of chillies and spices add a unique flavor to it which makes it healthy and tasty. Ingredients 50g soya chunks ½ cup spring onion, sliced 2 green chillies, thickly sliced 2 tsp oil 1 garlic, paste 1 tsp soya sauce 1 tbsp vinegar Salt Method: Soak the soya for 1 hour in warm water and drain. Mix the soya, garlic and little salt. Heat oil in a pan, add onions and sauté till light brown. Add green chillies and stir for few minutes. Then add soya sauce, vinegar, nuggets and salt. Stir-fry over high heat for a minute and serve garnished with some greens.

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  • Healthy recipe: Iron-rich milkshake

    In Expert Diet Tips On 26 May 2015

    In a mood to get an instant dose of energy? Try this iron-rich shake. This drink is especially good for women as it helps increase their hemoglobin levels. It is also filled with the goodness of nuts, dates and garden cress seeds (halim) seeds. Ingredients: 200 ml skimmed milk 4 almonds 4 cashews 2 dates 1 tsp garden cress seeds soaked for 1 hour Method: In a blender, blend milk, dates, almonds and cashews. Add the soaked halim seeds. Serve chilled

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  • Home-made cranberry juice recipe

    In Expert Diet Tips On 26 May 2015

    Quench your thirst this summer season with a cooling, natural drink made with cranberries. This juice is very high in antioxidants, which are great for your hair, skin, nails and overall health. It is low in fat too. So store a bottle of it in your fridge and have a sip whenever you feel thirsty. Ingredients: 100g cranberry 1 cup water Stevia Method: Put the cranberries and water in a pan and bring to a boil. Reduce to medium heat and cover loosely. Simmer for 10 minutes until the cranberries have burst. Strain through a strainer. Do not press on the fruit to extract more juices, it will make the juice cloudy. Pour the strained juice back into the sauce pan and add stevia. Bring to a boil and simmer for 3 minutes. Cool at room temperature before cooling in the fridge.

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  • Perfect summer drink — chilled jaljeera recipe

    In Expert Diet Tips On 26 May 2015

    With the onset of summer, it is advisable to keep yourself hydrated to save yourself from the health risks of dehydration. While water quenches thirst, this refreshing low-cal drink can be perfect for summers. Jaljeera is also helpful in digestion. Here are 9 tips to prevent dehydration during summer. Ingredients: 1 tbsp cumin seeds (roasted and powdered) ½ tbsp mint leaves paste ½ tbsp coriander leaves paste 1 tsp dry amchur powder ½ tsp black salt ½ tsp sugar Juice of ½ lemon 1 glass cold water Salt to taste Method: Mix all the above ingredients. Add cold water and stir. Add coriander and mint leaves for garnishing. Serve chilled with ice.

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  • Healthy recipe — vegetable soup with oats

    In Expert Diet Tips On 26 May 2015

    Not all soups are healthy says dietician Neha Chandna. According to her, the healthiest soups are clear soups with lots of veggies. Here’s a vegetable soup recipe that is an excellent source of fibre. It can keep you satiated so you avoid overeating during meals. Ingredients: 1/2 carrot (chopped) 1/2 onion (chopped) 2 tbsp peas Few florets of cauliflower 4-5 french beans (chopped) 3-4 cloves of garlic (finely chopped) 1 tbsp oats powder 1 tsp oil 1 cup water Salt and black pepper powder to taste Method: Heat oil in a pan, add garlic and onion and sauté till onions are translucent. Add vegetables and sauté for 5 minutes. Add a cup of water, salt and pepper, and let it boil. Simmer till veggies are tender. To this mix, add oats powder. Serve hot with coriander garnish.

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  • Aam Panna

    In Expert Diet Tips On 08 June 2015

    Calories - 20kcal Ingredients 1 raw mango 1 tsp Black salt to taste 2 tbsp mint leaves 1/2 tsp black pepper powder 1 tsp roasted jeera powder Salt to taste Sugar substitute as per sweetness Method Peel the mango, slice it and boil it in 2 cups water for 15 minutes till they are cooked After this cools, add all the other ingredients and mix well Blend this mixture into a puree and then strain the puree Then add 5 glasses of water and fresh mint leaves Serve chilled

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  • Healthy Recipe: Fibre-rich stuffed capsicum

    In Expert Diet Tips On 09 June 2015

    This dish a complete healthy and tasty delight. It is a fibre rich recipe that will keep you full with only 120 cal. The sprouts added to it also make it rich in protein. Ingredients 1 capsicum 20g sprouted moong (steamed) ¼ onion (chopped) ¼ tomato (chopped) 2 tsp oil 1 green chilli A pinch of salt and turmeric Method In a pan, add 1 tsp oil, onion, green chilli and toss till onions are golden brown. Add tomatoes, salt and turmeric and sauté for 2 minutes. Then add the sprouts and cook till done. Wash the capsicum, cut the top and deseed it. Fill the mixture in the capsicum, put the top back and fix it with a toothpick Take 1 tsp oil in a pan and sauté the capsicum for 2 minutes Serve hot with dal or any other dish.

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  • Healthy snack: Bruschetta

    In Expert Diet Tips On 09 June 2015

    This bruschetta with tomato and basil can make for a healthy snack that can keep you full and has only 125 cal. It is easy to prepare and has an aromatic garlic flavor. The tomatoes make it rich in antioxidant lycopene that can help fight the free radicals in the body. Ingredients 2 small  tomatoes ( chopped and deseeded) 2 garlic cloves (chopped) 1 tsp garlic paste 2 slices whole wheat bread 1 tbsp basil leaves (chopped) 2 tsp olive oil Method Mix 1 tsp oil with garlic paste. Cut the bread into half and apply the garlic paste on each portion. Roast the bread in the oven for 5-8 minutes till it becomes light brown. Mix the remaining 1 tsp oil with tomatoes, chopped garlic and basil leaves and divide it into 4 equal portions. Top it with each portion of bread and serve immediately.

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  • Healthy recipe: Pepper prawns

    In Expert Diet Tips On 09 June 2015

    If you are a prawn lover, here is a delight for you. In this recipe, prawns are sauteed with onions and black pepper that give them a very distinct flavour. It is a low calorie, yet filling and delicious recipe that contains only 150 calories. Do try it out. Ingredients 100 g prawns 1/2  onion (chopped) 1 green chili (sliced) 1 tbsp black pepper (coarsely grounded) ½ tsp red chili powder 2 tsp oil Salt to taste Method Heat oil in a non-stick pan and sauté onions till light brown. Add the prawns and fry for 3 minutes on low flame. Add all other ingredients and cook on a low flame for 5-7 minutes. Serve hot.

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  • Healthy recipe: Mushroom omelette

    In Expert Diet Tips On 09 June 2015

    This is an extremely simple, healthy and delicious omelette prepared with button mushrooms. Mushroom is low in fat and carbohydrates and can be beneficial if you trying to lose weight. This omelette has only 130 calories. Try it out now. Ingredients 2 egg whites 1 egg yolk ¼ onion (chopped) 2-3 button mushrooms (chopped) 1 tsp oil Salt, white pepper powder and mustard powder to taste Method: In a pan add ½ tsp oil and sauté the mushrooms for 2 minutes. Keep it aside. Beat the egg whites and one yolk in a vessel and add salt, white pepper powder, mustard powder and onions. In a non-stick pan add ½ tsp oil and spread this egg mixture and top it with mushrooms. Cook on both the sides and serve hot.

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  • Summer special: Cucumber salad

    In Expert Diet Tips On 09 June 2015

    This is very a cooling salad with the goodness of protein rich curd. Cucumber contains 95% water which help eliminate the accumulated toxins and wastes from your body. Having cucumbers is also a great way to boost your vitamin intake. Ingredients 1 cucumber (peeled and chopped) 1 green chili (finely chopped) 1 tomato (chopped) 1 tbsp coriander/mint leaves (chopped) 1/2 cup low-fat hung curd ½ tsp cumin powder Salt to taste Method Mix the cucumber, chopped tomatoes and green chili in a salad bowl. Beat the yogurt and stir salt and cumin powder. Add this mixture the to the salad bowl and mix well. Garnish with coriander/mint leaves.

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  • Quinoa Upma veg

    In Expert Diet Tips On 11 June 2015

      Calories - 130 kcal per serving   Ingredients 3 tbsp cooked quinoa 1 tbsp peas, steamed 1 tbsp diced carrots, steamed 1 green chillies sliced 0.25 sliced onions A pinch of turmeric powder A pinch garam masala Salt to taste Coriander for garnishing 2 tsp oil 0.25 tsp mustard 0.25 tsp cumin seeds A pinch of hing Method Heat oil in a pan, add oil, cumin, hing, mustard seeds. Then add onions and saute till translucent. Then add the chillies, carrots and peas and saute for few minutes. Then add haldi, garam masala and cooked quinoa. Cover and cook on simmer for 5 minutes. Garnish with coriander leaves. Serve hot.

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  • Tava Idlis veg

    In Expert Diet Tips On 12 June 2015

      Calories - 130 kcal Ingredients 2 leftover idlis 1/2 onion, chopped 1/2 tomato, chopped 1/2 tsp ginger garlic paste Pinch of turmeric Salt to taste 1/4 tsp pav bhaji masala 1/2 tsp lemon juice 1 tsp oil Method Heat oil in a pan, saute onions for few minutes till translucent, add tomato, giner-garlic paste, turmeric powder and cook for few minutes. Add salt, pav bhaji masala, idlis and mix well. Add lemon juice and garnish with coriander leaves. Serve hot.

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  • Colour Your Heart Rainbow

    In Expert Diet Tips On 16 June 2015

      Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Just like the colours around you to make you feel happy and active, a variety of colours in your food would also keep your heart happy and at its best. Nature has given us numerous foods with lovely natural colours that are meant to be included in our diet to help increase our overall nutritional quality. Eating a rainbow of colours provides you with health benefits that cannot be replicated by supplements. Make sure your plate has a variety of at least 3 colours at a time. Let\'s look at the benefits of different colours to add to your colour quotient: 1. Red: Red foods get their colour from pigments like lycopene and anthocyanins, which are great antioxidants that protect the cells of the heart from oxidative damage, reducing cholesterol and improving overall circulation to the heart. Foods with the colour red are tomatoes, cherries, cranberries, red bell peppers, beets, strawberries, watermelon, pomegranate, red grapes etc. 2. Orange and Yellow: These foods get their colour from pigment called carotenoids. They have high a amount of antioxidants like Vitamin C and bioflavonoids which protect the heart against damage, reduce cholesterol, and improve heart function. These foods are mostly a good source of potassium, which helps to reduce blood pressure. These include papayas, oranges, carrots, pumpkin, mangoes, peaches, pineapple, yellow peppers, lemon, sweet lime, etc. 3. Green: These foods get their colour from a pigment called chlorophyll. They contain a good amount of phytochemicals like lutein and indoles along with high levels of folate, which help to reduce the risk of heart diseases and attacks. Foods with this colour include spinach, methi, coriander, celery, parsley, mint, broccoli, capsicum, peas, cabbage, kiwi, avocados, etc. 4. Blue and Purple: These get their pigment from anthocyanins, which have great anti-aging properties. They increase circulation and reduce the risk of cancers, stroke, and heart disease. They also keep cholesterol under check. The common blue/purple foods are blueberries, plums, eggplant, purple cabbage, prunes, black currants, black jamun etc. 5. White: These foods are colored by pigments called anthoxanthins. They may contain chemicals such as allicin, which helps lower cholesterol and blood pressure and also reduce the risk of stomach cancer and heart disease. White foods include garlic, onions, cauliflower, potato, corn, turnips, mushrooms, etc. As a thumb rule, you must include 2-3 servings of fruits and 3-4 servings of vegetables in your daily diet. Apart from these foods, include high fibre foods like oats, brown rice, ragi, jowar, and high-vitamin-E foods like almonds, walnuts, cashew nuts, pistachios, etc. in your diet to help your heart function better.

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  • Spice up your monsoons

    In Expert Diet Tips On 29 June 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Monsoons are here and it\'s that time of the year when your appetite is at its naughtiest best. The summer heat and sun reduce your urge to eat food and as the rains pour, you suddenly crave for hot and spicy foods. The monsoons have a calming effect on you and help you to relax and unwind. In this weather, it is natural to get tempted by your favourite bhajias with some hot hot chai. But for the health conscious, it would be such a big war between the heart and the mind. In such a situation, you need to know how to make some awesome low fat foods and yet satisfy your cravings. Choosing the right food and herbs is the only way to add some taste and health to your meals. Below is a list of some hot foods which can add zing to your boring food: Chillies and jalapenos: These contain substances called capsaicinoids which give a burning sensation post consumption. These foods not only add taste to your food, but also help to reduce food cravings. They also reach the gut and signal the fat cells to increase their activity, thereby increasing temperature and help burn calories faster than usual. You can always add a pinch of it to your soups, salads, veggies, dals, curds, etc. Peppercorns: They come in black and white colour and have a number of health benefits apart from just adding taste and spice to your food. It stimulates the taste buds and increases hydrochloric acid secretion which helps to digest food better, reduces fat storage in the cells, thus helping in weight loss, prevents gas formation, gives relief from sinus and nasal congestion, and also has antibacterial properties which prevent from infections. Garlic: It is a strong immunity booster and prevents you to ward off common cold and flu which is the main problem during monsoons. It helps to lower heart issues by reducing bad cholesterol in the blood, controls blood sugar levels and also reduces the risk of certain cancers. It Has anti fungal and anti bacterial properties preventing vaginal infections. Garlic can be crushed and added to your food everyday. Ginger: It fires the digestive juices which help digest food better, clears the sinus pockets which may get irritating due to the weather changes, and reduces flatulence and stomach cramps. Its anti inflammatory property reduces the debilitating joint stiffness which happen due to arthritis. The most important thing that it does is it clears nose and throat congestion. Just add a few spoons of ginger juice to your juices, soups, dals, and green tea and enjoy its benefits. Garam masala: A basic kitchen ingredient used in our daily Indian cooking. A mixture of spices like clove, cinnamon, cardamom, black pepper, cumin, fennel and bay leaves which add spice and taste to your boring food. Apart from adding flavour, the ingredients in it also have health benefits like helping digestion, reducing gastric issues and bloating, controlling sugar levels and reducing blood pressure, and are anti- inflammatory and anti- bacterial. Add a pinch of it to your hot soups, gravies etc. Recipes Baked Onion Bhajias Ingredients: 2 small onions, sliced 2 tbsp besan 1 pinch salt 1/4 tsp cumin 1/4 tsp ground coriander Extra-virgin olive oil, as needed 1/2 tbsp tomato puree 1/4 tsp ground turmeric 1/4 tsp ground coriander A pinch of ground cumin A pinch of ground ginger A pinch of chilli powder Method Preheat the oven at 200C. Line a baking tray with baking paper. In a pan, heat 1 tsp oil, add onions to it and saute for 5-8 minutes till translucent. Add the masalas and mix. In a bowl, add besan, salt, coriander, cumin and mix well. Add the onion mixture and tomato puree. Add water as per the need to get the correct consistency. Drizzle some oil onto the prepared tray, place 2 tablespoons of the onion mix onto the tray for each bhajiya, flatten slightly with the back of the spoon. Bake on the middle shelf of the oven for 20-25 minutes, drizzle a little oil on top of the bhajiyas and bake until golden brown. Serve hot, enjoy! Non-Fried Batata Vadas Ingredients For the batter  1 tbsp besan 1/4 tsp turmeric powder (haldi) 1/4 tsp chilli powder A pinch of asafoetida (hing) Salt to taste For the vadas 2 boiled and mashed potatoes 1/2 tsp ginger-green chilli paste 2 tsp chopped coriander (dhania) 1/2 tsp lemon juice Salt to taste A pinch of mustard seeds (rai / sarson) 1/4 tsp turmeric powder (haldi) 2-3 curry leaves (kadipatta) A pinch of asafoetida (hing) 1/4 tsp grated garlic (lahsun) Method In a bowl, add all the batter ingredients with enough water to make it a flowing consistency and keep it aside. Combine the potatoes, ginger, green chilli paste, coriander, lemon juice and salt together in a bowl and mix well. Keep aside. Heat a non-stick pan on medium flame and add the mustard seeds, turmeric powder, curry leaves asafoetida and garlic and dry roast for about 2 minutes. Add to the potato mixture and mix well. Divide it into 2 equal portions and shape them into flat rounds like tikkis and keep aside. Heat a non-stick pan on a medium flame. Dip the vadas in the batter and place them on the pan. Cover and cook on a low flame for 3 to 4 minutes, turn and cook on the other side as well. Remove the lid and cook on both sides till they turn golden brown. Serve with chutney.

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  • Healthy recipe: Fish curry

    In Expert Diet Tips On 29 June 2015

    This fish curry is easy to prepare and truly delicious. Fish is an excellent source of omega-3 fatty acids, which helps reduce cholesterol and improve glucose tolerance. Plus, this dish contains only 160 calories. So, team it with rice and savour it for your lunch. Ingredients: 100 g rawas ½ onion (sliced) Small piece ginger (chopped) 1 garlic clove (chopped) 1 green chilli Few curry leaves 1 tsp turmeric powder 1/2 tsp mustard seeds ½ tsp coriander powder 1 small piece tamarind 2 tsp tomato paste 2tsp oil Salt to taste Method Clean and cut the fish into medium size cubes. Soak tamarind in half cup water. Heat oil in a pan. Add mustard seeds, onion, ginger, garlic, green chilli and curry leaves and sauté till onions turn brown. Add coriander powder, turmeric and sauté for 1 minute. Then add tomato paste, salt and tamarind water and stir it well. Add ½ cup water and when it boils, add the fish. Cover and cook for 10 minutes on medium flame. Uncover the pan and cook on low flame for 10 minutes till the gravy becomes thick. Serve hot with roti/rice.

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  • Healthy recipe: Chicken hot pot

    In Expert Diet Tips On 29 June 2015

    This dish is tasty, easy to prepare and can make for a great snack item. The low-fat paneer creates a creamy coating while the pepper powder gives a distinctive flavour.  It is full of fibre and protein and contains only 140 calories. Ingredients 30g boneless chicken(boiled) 15 g whole wheat macaroni ½ capsicum (chopped) 10 g low-fat paneer Red chilli powder Pepper powder Salt to taste Method Boil water and add salt and oil. Then add the macaroni and cook till soft. Blanch the tomatoes and blend it. In a non-stick pan, add the tomato paste, capsicum, salt, red chilli and pepper powder and cook for 3-5 minutes. Add macaroni and chicken and cook for 2 minutes. Garnish with grated paneer and serve hot with garlic bread.

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  • Grilled paneer sandwich veg

    In Expert Diet Tips On 29 June 2015

    Calories - 175kcal Ingredients 2 slices of multigrain bread 20 gms low fat paneer 1/2 onion , chopped 1/4th cup chopped cabbage, capsicum 1/4th cup chopped tomatoes 1 tsp roasted jeera powder 1/2 tsp black pepper A pinch of haldi for color Salt to taste Method Mix all the above ingredients. Place the mixture between two slices of bread. Grill it in a toaster/griller. Serve hot with coriander chutney/ tomato ketchup.

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  • Pump up the iron

    In Expert Diet Tips On 29 June 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Have you felt exhausted lately while climbing the stairs or extremely weak and fatigued even on a normal day? Then you need to check your iron levels. Many a times people blame it on improper food intake, lack of sleep, work overload, etc. But they miss out on the simplest reasons for feeling tired, that is, lack of iron in the body. This also causes palpitations, breathlessness, soreness of the mouth, headache, dizziness, etc. It affects the haemoglobin formation, which is the oxygen transporter in the body supplying oxygen to the brains, organs, and every cell of your body. A good amount of iron is very important for proper growth of hair, strong nails, and glowing skin. Iron also improves immunity and is needed especially during pregnancy to supply oxygen to the baby and during pre-menstruation to prevent loss of iron due to heavy bleeding. To top the list, iron also helps in weight loss as every cell functions optimally. The best way to up your iron levels is to eat iron rich foods: Sources of heme iron (better absorbed than non-heme sources):   Red meat: Rich in iron, Vitamin B12 and protein, all of which are excellent to prevent anemia. But very high in saturated fat, hence needs to be eaten in moderation. Chicken: A great source of protein as well especially for gym goers. Fish: like tuna, sardines etc provides omega 3 along with iron which is extremely important for proper cell functioning. Egg yolks: Super rich in vitamin A, D and protein. A great food for muscle building. Do not eat more than 1 yolk a day to keep your cholesterol intake under check. Sources of non-heme iron:   Soyabeans and Tofu: They are saviours for vegetarians in terms of protein. Spinach: Rich in iron as well as other vitamins like A and C. Lentils and Beans: great source of protein, fiber along with iron. Dates, Prunes and Raisins: Provide instant energy and improve stamina. Instant Oatmeal: Powerhouse of fibre and B-complex vitamins. Nuts and Seeds: Like almonds, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, cashewnuts, great source of good fat and vitamin E, which improve heart condition and skin texture. Ways to increase iron absorption:   Include a combination of heme and non-heme iron sources. Add vitamin C to iron rich foods to increase iron absorption. Cook in iron vessels to increase iron content of food.

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  • Roasted fish (Non Veg)

    In Expert Diet Tips On 30 June 2015

    Calories - 130 kcal Ingredients 125 gram(s) thick fillet of fish Paste of ginger and garlic 1 tsp red chilli powder 1 pinch haldi for colour 1/2 tsp lemon juice 1 tablespoon Oil Salt to taste Method :- Apply salt, chilly powder, ginger-garlic paste and lemon juice to the washed fish slices. Marinate for 15-20 minutes. Heat Oil in a pan to thinly coat it. Roast fish for 5 minutes on one side. Flip and repeat till slightly browned. Serve with an extra lemon wedge.  

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  • Brown Rice Pulao (Veg)

    In Expert Diet Tips On 02 July 2015

    Calories - 200 kcal Ingredients 20 gm soaked brown rice. 3-4 cloves of garlic Small piece of ginger 2-3 green chilies, chopped 1 stick of cinnamon 4-5 cloves 1 Carrot, chopped 10 gms peas 5-6 strands of French beans 2 tsp oil Salt to taste Method: Heat oil in a pan. Add cinnamon, cloves, garlic, ginger, green chilies and saute. Add carrot, and brown rice and mix well Add water, peas, French beans and salt and mix well. When the mixture comes to a boil, reduce heat, cover and cook till the rice is done. Garnish with coriander leaves and serve hot.

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  • Masala Fruit bowl

    In Expert Diet Tips On 04 July 2015

    Calories - 175 kcal Ingredients 1 apple 1 medium pear 1/2 medium guava 100ml orange juice 2 anjirs - chopped up Chaat masala as per taste Method Wash and chop all the fruits into medium square cubes Juice one orange. Mix all the above ingredients in bowl. Sprincle chat masala as per taste and enjoy.

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  • Cook healthy for your partner!

    In Expert Diet Tips On 07 July 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! You have always wished to eat healthy and tried to stick to our diet regime. But most of the time you land up eating junk food when you\'re with your spouse/partner, and they force you to take a bite of that mouth-watering fat-loaded food. How about getting your partner addicted to healthy food? For most people, the idea of healthy food is boring and monotonous. That is the notion you have to change. There are a number of ways you can do it:   Everyone is now internet savvy. There are a number of healthy recipes available online, which you can find and prepare for your loved one. Prepare the dish your partner likes with a healthier twist, so that they do not reject it at the first look and at least give it a shot. Make some yummy salads / veggies / grilled chicken / steamed fish / low-fat paneer paratha, etc., which are healthy yet irresistible. Take your partner grocery shopping with you and ensure that he/she picks up only healthy items under your check. Pack a low-fat and low-cal meal in their tiffin with a note saying \"I love you, that\'s why I care\". It will bring a smile to their face and they will eat the meal without a thought. Tell your partner to make a healthy meal for you on the weekend. It will get them involved in the entire process of eating healthy. There are a couple of healthy food joints coming up in India. They can be the new date/hangout location for you to surprise your better half with. The best way is to involve your partner in the entire healthy cooking process and explain the importance of adding fibre-rich, vitamin-rich, and healthy oil options to your meals. A healthy couple can ensure a healthy family. Showing your partner you care and preparing healthy meals is one of the ways of expressing it.

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  • Muesli Nuts chikki veg

    In Expert Diet Tips On 07 July 2015

    Calories - 300 kcal Ingredients 10gms almonds 10gms peanuts 20gms muesli 25gms jaggery 1 tsp ghee Method In a pan, roast almonds, peanuts and chop unevenly, keep aside. In another pan, add ghee and jaggery, let it melt and add the almonds, peanuts and muesli and stir continuously. In a greased flat plate, pour the mixture and roll it evenly with a rolling pin, cut it when hot and serve when cool.

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  • Corn chatpata

    In Expert Diet Tips On 09 July 2015

    Calories - 100 kcal Ingredients 20gms corn kernels, boiled 1/2 onion, chopped 1 small tomato, chopped 1/2 green capsicum, chopped 1/2 red bell pepper, chopped Salt to taste Chaat masala Red chilly powder Oregano powder 2 tsp Lemon juice Method In a vessel, boil the corn till tender. In a salad bowl mix corn and all the above vegetables. Add salt, red chilies, chaat masala and oregano powder. Sprinkle lemon juice and serve.

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  • 10 Superfoods to Fight Acne

    In Expert Diet Tips On 10 July 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! Is acne bringing down your self-esteem? Don\'t worry! You are not the only one. Research has shown that during adolescence, close to 90-100% of the population has at least an occasional whitehead, blackhead, or pimple, regardless of race or ethnicity. In most cases, acne begins between the ages of 10 and 13 and usually lasts for 5 to 10 years. Acne is mostly due to the way our skin reacts to hormonal changes. The skin contains sebaceous glands that naturally release sebum, an oily substance that helps protect it. During puberty, raised levels of the hormone testosterone can cause too much sebum to be produced. This happens in both boys and girls. The sebum can block hair follicles. When dead skin cells mix with the blockage, it can lead to the formation of spots. Bacteria in the skin multiply, causing pain and swelling beneath the blockages. We often blame chocolates, oily foods, and sweets for aggravated acne. But this is just a myth. Food itself has no effect on acne. The frequency of your flare-ups depends on the hormonal changes, genetics, stress levels, and skin type. Foods like sodas, burgers, pizzas, chocolates, cakes, biscuits, samosas, vada pav, etc., which are high in sugar and white flour, cause a spike in your insulin levels leading to excess cortisol production, which is responsible for acne development. Any kind of psychological or physical stress also raises the blood cortisol levels. So keeping the cortisol levels under control is a crucial factor. You can keep your cortisol levels low by following a good healthy diet, yoga, exercise, listening to your favorite music, getting enough sleep, and having a positive attitude in life. Let\'s focus on top 10 foods that can actually help you prevent acne or fight the existing ones:   Fish or Flaxseeds: These contain a good amount of omega-3 fatty acids, which have the ability to reduce inflammation in our body that can trigger cells to clog pores and potentially cause acne. They are wonder foods for the skin and body. Have 2-3 servings of salmon, sardine, or mackerel per week, or 1-2 tablespoon of flaxseeds in your soup, smoothies, shakes per day to up your omega-3 intake. Avocado: This is an excellent source of Vitamin E, which protects the skin from radical damage caused by poor diet and environmental toxins. It boosts your immunity to fight against those nasty bacteria causing red bumps on your beautiful face. It keeps your skin supple and free of blemishes. Other rich sources of vitamin E are almonds, walnuts, peanuts, olive oil, etc. Alfalfa Sprouts: Though they may look like grass, they are power packed with vitamins like A, C, K, etc. and minerals like zinc, selenium, copper, which help to detoxify the liver, flush out toxins from the body, and give you a clear glowing skin. The super nutrition content, combined with the high amounts of chlorophyll, make these an extraordinary healer. You can steam them and add them to your soup, salads, sandwiches, or juices. Kiwi: It has 3 times more Vitamin C than an orange. Vitamin C may not directly cure acne, but contributes to a strong and healthy immune system which helps you to eradicate any sort of infection. It also is necessary for formation of healthy cell walls, collagen and elastin keeping the cell skin cell structure intact and promoting healing of the affected cells and scars. You can also opt for other vitamin c rich foods like oranges, lemons, bell peppers, amla, guava, etc. since your body does not store this water soluble vitamin, you need to get enough of it from your daily diet. Carrots: These are filled with betacarotene, which gets converted to vitamin A in the body. Vitamin A is the best antioxidant for the skin. It improves skin texture and maintains healthy skin cells. You can also get  Vitamin A from tomatoes, sweet potato, red and yellow bell peppers, cantaloupes, etc. Sunflower Seeds: These are rich in selenium, which in combination with Vitamin E works wonders to protect the skin from bacterial damage. They reduce inflammatory damage to the skin, preserve skin elasticity, and control acne development. Other foods rich in selenium are Brazil nuts, fish, shellfish, mushrooms, etc. Pumpkin Seeds: These are good sources of zinc. Studies have shown that zinc deficiency can weaken the immune system making one prone to any kind of infection. Hence zinc in your diet can help you prevent flare ups and protect skin from any bacterial invasion. Other foods rich in zinc are sesame seeds, spinach, broccoli, asparagus, chickpeas, wheat germ etc. Yoghurt: It contains live bacteria that prevent the growth of bad bacteria in the gut and allow the good fellows to grow. These good bacteria do not allow the bad ones to enter your system, thereby improving your immunity and defense against skin infections. Especially if you are on antibiotic treatment, 1 cup yogurt a day can be of great help. Green Tea: It contains flavonols and polyphenols, which are powerful antioxidants that help to control skin infections, soothe inflammation, and boost the immune system, thus detoxifying the body. Water: The benefits of water are umpteen, hence it makes sense to drink plenty of water. Water is a universal solvent. It dissolves the toxins, throws them out of the body, carries the nutrients and antioxidants to the skin cells, and promotes faster healing, reducing acne flare ups. Drink more on days your activity level is high or the temperature outside is much higher than usual. We all understand the pain and stress one goes through when one sees new zits and pimples popping up. Integrate these 10 foods in your diet to stay vibrant and skin healthy. Heal yourself with the right foods.

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  • Oats Omelet - Veg Healthy Recipe

    In Expert Diet Tips On 13 July 2015

    Calories - 135 kcal Ingredients 30gms oats powder 1/2 onion, chopped 1/2 tomato chopped 1 small green chilly Turmeric (pinch) Red chilly powder Garam masala (pinch) Few coriander leave, chopped Salt to taste 2 tsp oil Method Mix all the above ingredients in a bowl and add water to make a smooth batter. In a nonstick pan, add oil and half portion of the batter and cook on both sides till brown. Repeat with the other half portion and serve with mint chutney.

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  • Go grain!

    In Expert Diet Tips On 14 July 2015

    Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! These days, there are so many products in the market under the term \'multigrain\', and we health enthusiasts pick up most of them with the intention of polishing our health. And why not? We are recommended to eat 5 servings of grains a day to give us the required fibre, B-complex vitamins and other nutrients. But not all multigrain products are the same. We have multigrain atta, bread, biscuits, etc., which contain different ingredients. The most common grains used in a multigrain product are wheat, oats, ragi, corn, rice, jowar, etc. A product might contain 3-5 types of grains. The only thing one needs to keep in mind while opting for a multigrain product is to choose one that mentions \'whole\' on the label. There are lots of products that are sold as multigrain products but contain refined flours instead of whole. The idea of a multigrain product is to give you cumulative benefits of whole grains in one. Multigrain products made from whole grains have the following benefits:   It\'s rich in soluble and insoluble fibre, which aids digestion, adds bulk, and prevents constipation. It also helps eliminate cancer-causing toxins from the body. It binds with cholesterol and excretes it, preventing an increase in blood cholesterol levels, thereby protecting your heart. It controls blood sugar levels, which is a great boon for diabetics. It provides you with the much needed B-complex vitamins like B1, B2, B3, B6, folic acid. These vitamins help you convert nutrients from food to energy and thus help you go on throughout the day. They also help in nerve functioning, red blood cells formation, regulating appetite, proper brain functioning, etc. It\'s a good source of iron, which helps increase haemoglobin levels to supple more oxygen to your brain, muscles, and other organs. It\'s a good source of protein. Cereals are not a complete source of proteins as they lack amino acid. But multigrain makes up for the deficiencies of amino acid, making it a complete source of protein, which helps repair cells and strengthen muscles. It helps in weight loss. Since it has high fibre content, it makes you feel full faster and for a longer period. For example, 2 wheat rotis is equal to 1 multigrain roti in terms of satiety. This helps you reduce caloric intake, makes you feel good, and assists in weight loss. The best way to include them in your diet is to replace your atta with multigrain atta, white bread with multigrain bread, biscuits with multigrain biscuits, etc. The next time you grab a packet of bread, take a look at the multigrain options and choose your pick. Multigrain is the way to good health!

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  • Amazing Tiffin Ideas For Your Kids

    In Expert Diet Tips On 25 July 2015

    I\'m sure every woman would agree with the fact that it\'s easier to please your husband or in-laws through healthy food than your kids. When it comes to food, it\'s tough to understand what kids may agree to eat! With the variety and food options available in the market today, it gets more and more challenging for the mother to meet the child\'s demands not only in terms of taste but also in terms of their health and well being. Junk food like pizzas, burgers, french fries, hot dogs are some of the classic favorites amongst the kids, but these are responsible for problems like obesity, diabetes, high cholesterol, etc. later on in life. But the problem is that if you don\'t give them what appeals to their eyes and taste buds, you will get an untouched tiffin back home at the end of the day. So let\'s see how we can balance the taste needs and health of our children:   Roti pizza: Make a thick roti, top it with tomato sauce, veggies, paneer and bake it in the oven for 10 mins. Soya burger: Make grilled soya and veg tikkis, place them between whole wheat buns along with veggies like tomatoes, lettuce, onions, capsicum. Idli sandwich: Put chutney and butter on each idli, place onions, tomatoes, cucumbers, in between the idlis and serve as a sandwich. Dal pancakes: Make a moong dal pancake and top it with paneer and tomatoes. Egg roti roll: Put chapati in a pan, break the egg so that it coats the chapatti, add all veggies in between and roll it into a roti roll. Chicken Frankie: Take some leftover chicken gravy, place it on a roti with onions and tomatoes and roll it into a Frankie. Ragi uttapa: Mix ragi flour and rice flour with water, add onions, tomatoes, capsicum and make a pancake out of the mixture. Spinach paratha: Make a dough with spinach paste and fill it with low fat paneer to make a paratha. Healthy pasta: Mix whole wheat pasta with tomato sauce and loads of veggies. Pudina rice: Mix veg brown rice pulao with mint leaves and curd. I\'m sure that if these tasty and healthy dishes are part of your kid\'s tiffin, every last bit of it will be completely consumed by your kid. In fact you might have to give him/her two tiffins for their friends too!! Happy parenting!

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  • Healthy recipe for diabetics: Jowar uttappam

    In Expert Diet Tips On 31 July 2015

    In this recipe, the South Indian delicacy uttapam is made healthier with the addition of iron-rich jowar and urad dal. Urad dal is also a good source of protein. Being low in glycemic index, both these ingredients are ideal for diabetics. Plus, this dish contains only 175 calories and can be an amazing snack option. Ingredients: 30g jowar 15g  urad dal ¼  onion (chopped) ¼ tomato (chopped) ¼ capsicum (chopped) ½ tsp oil ¼ tsp pav bhaji masala ¼ tsp chaat masala Tiny piece ginger 1 small green chilli Salt and chilli powder to taste Method: Soak jowar and urad dal separately overnight. Grind them with ginger and green chilli to a smooth paste to make the batter. Now mix all the vegetables and spices together. In a pan, add oil and pour the batter and spread it into a uttapam. Spread all the vegetables on the uttapam. Cook till done and serve with chutney.

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  • The Road To Healthy, Glowing Skin

    In Expert Diet Tips On 03 August 2015

    Healthy glowing skin is a depiction of what kind of food you eat because what you eat is what shows on the outside. The work stress, alongwith the hot and humid weather, among the young is the simplest way to burst into acne and pimples. To add to it, wrong eating habits like over-indulgence in fried, sweet, oily and greasy foods like pizzas, burgers etc., lack of drinking water, lack of adequate sleep, being under the sun for long hours etc. are all factors that aggravate skin problems.  Foods with certain nutrients can help to overcome this problem and keep your skin radiantly glowing: Vitamin A-rich foods: Like carrots, mangoes, pumpkins, papaya, tomatoes, watermelons, spinach, lettuce etc. are together, a great source of beta-carotene which gets converted to active Vitamin A in the body; it is a skin-saving nutrient. It maintains healthy skin and repairs skin cells. It also protects the skin from sunlight damage. Vitamin C-rich foods: Like amla, guava, oranges, sweet lime, bell peppers, kiwi etc., act as antioxidants by neutralizing skin damaging molecules called free radicals. It helps in collagen production which slows down the skin ageing process as well as the sagging and wrinkling of the skin. Vitamin E-rich foods: Like almonds, walnuts, sunflower seeds, peanuts etc., act as skin shields by protecting the skin from damage of UV rays. It also prevents premature ageing of skin and gives it a nice supple feel. Omega-3 foods: Fish (for non-vegetarians), flaxseeds, walnuts, soyabean oil etc., take part in skin repair and help build flexible skin membranes which retain skin moisture. Protein-rich foods: Like chicken, eggs, fish, milk, curds, sprouts etc., are responsible for the wear and tear of skin cells, keeping the skin texture tight and preventing loose skin. Zinc-rich foods: Like grains, legumes, mushrooms, spinach, sesame seeds, chicken, pumpkin seeds, nuts etc., help in healing skin wounds and reduce inflammation. So remember to always keep your skin in mint condition and eat wisely.  

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  • Oats - The Champion Of Breakfasts

    In Expert Diet Tips On 03 August 2015

    What better way to start your morning than a bowl of steaming hot oats!  These gluten-free, fibrous foods prepare you for a long day of of work ahead. It forms a great breakfast choice for vegetarians; it contains more protein than other foodgrains, in terms of quality and quantity. Oats have a host of vitamins and minerals to make it a perfect meal for you. It has various health benefits: 1. Oats are energy boosters since they are high in carbohydrates. It also contains B-complex vitamins which help in production of energy. 2. Oats are low on calories and keep you full for a longer time, keeping cravings away. This helps you eat less but lose weight in a healthy manner. Your blood pressure, too, is kept under control. 3. It has complex carbohydrates which slowly break down to simple sugars. This prevents the blood sugar levels from rising high. Starting your day with oats helps to keep blood sugars under control for the rest of the day. 4. Oats contain fibers known as beta glucans which can lower the bad cholesterol (LDL), thus, preventing the risk of heart diseases. They also contain unique antioxidants called avenanthramides which also prevent cardiovascular diseases. 5. The soft fiber in oats makes it a perfect food for people with gastritis, colitis and any other digestive issues. Its high fiber content regularizes the bowel movement and cure constipation. 6. Lignans, a type of phytochemical in oats, reduce the risk of breast and colon cancer and also causes the stools to become bulky which can dilute and eliminate cancer causing agents. 7.Selenium and beta glucans in oats help to enhance the immune system and eliminate the bacteria from the body faster protecting us from bacterial infections. Sprinkling a handful of chopped dates adds more value to your oatmeal: it helps you avoid that spoonful of sugar and also contributes to a healthy heart. So, with every new sunrise, you ought to be looking forward to a lip-smacking, nutritious breakfast!

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  • Minerals For Health

    In Expert Diet Tips On 06 August 2015

    Just like vitamins, minerals are also needed in small amounts by the body for normal processes. There are 16 essential minerals required for good health. Mineral sources are best found in natural foods rather than supplements. They are categorized as macro minerals which are needed in fairly larger quantities and micro minerals which are needed in small amounts.  Macro minerals Calcium: is needed for strong teeth and bones, normal blood clotting, and nerve function. Sources: Dairy products such as milk, yogurt and cheese, broccoli, almonds, fish, green leafy vegetables, ragi, sprouts and sesame seeds. Magnesium: is required for healthy bones, converting blood sugar to energy, insulin secretion and function and for normal heart rhythms. Sources: whole grains, green leafy vegetables, nuts, legumes, banana etc Phosphorus: is necessary along with calcium for bones and teeth development and to supply energy to the body. Sources: whole grains, milk, cheese, nuts, fish, eggs, meat, chicken etc Sodium: helps to maintain blood pressure and fluid balance in the body. Sources: salt, fish, butter, processed foods etc Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a form of energy that can be stored. Sources: fresh fruits and vegetables, coconut water, bananas, soups, tomatoes, dals and pulses etc Chloride: helps in regulating fluid balance in the cells long with sodium and potassium. Sources: table salt Sulphur: is essential to form proteins in the body and helps in eliminating toxins from the body. Sources: meat, fish, chicken, beans and pulses. Micro minerals Iron: is required for the production of hemoglobin and myoglobin, the component of blood cells that transports oxygen around the body. Iron can prevent fatigue, protect against illness and disease and helps in absorption of vitamin C. Sources: meat, liver, kidney, chicken, beans, peas, green leafy vegetables, garden cress seeds etc. Manganese: is required for a healthy immune system. Also helps in normal metabolism and digestion. Sources: whole grains, pulses, nuts etc. Copper: Copper helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more easily, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer. Sources: fish, shellfish, whole grains, nuts, potatoes, garlic, bananas, mushrooms, tomatoes, prunes and soya products. Iodine: is essential for the manufacture of certain hormones by the thyroid gland, that are responsible for regulating metabolism, converting fats into energy and stabilizing blood cholesterol levels. Sources: table salt, salt water fish. Zinc: is needed by every cell in the body, healthy hair, nails and skin, also for maintaining healthy immune system and reproduction system and promote growth. Sources: red meat, poultry, eggs, shellfish, cheese, nuts, sunflower seeds, beans and wheat germ. Chromium: it improves insulin sensitivity and helps in controlling blood sugar levels. It also helps to breakdown fat and lower bad cholesterol. Sources: Shellfish, red meat, liver, egg yolks, cheese, mushrooms and whole wheat bread. Fluoride: is important for healthy bones and teeth and protects teeth against tooth decay. Sources: drinking water, toothpaste Molybdenum: is required for DNA production and acts as an antioxidant. Sources: Liver, whole grains, yeast, pulses, leafy green vegetables.

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  • Ragi - Many names, many benefits

    In Expert Diet Tips On 07 August 2015

    Ragi has always been known as a highly nutritious foodgrain, rich in calcium. You might notice the power of ragi when you visit the Maharashtrian countryside. Known colloquially as \'nachni\', a staple diet of these \'naachni bhaakris\' and \'pitla\' has been the main reason behind generations of lean yet robust kids. Finger millet is the English equivalent of ragi. Also, predominantly, used in South India, it is also a rich source of protein, fiber, iron and other minerals.  It is more nutritious than other cereals and has a host of health benefits.   Weight loss Ragi is very high on fiber. Hence, it digests slowly, keeping you full for a longer time and helps you avoid excessive food consumption. This helps you shed kilos and keeps you fit. Laxative  The high fiber in ragi helps to clear bowels smoothly everyday and prevents constipation.   Diabetes  Due to its slow digestion rate, ragi helps lower blood sugar levels. Hence, diabetics can enjoy ragi rotis/pancakes without the fear of affecting their sugar levels.   Bone strength  Ragi is very rich in calcium. It can be easily substituted for milk (in case of lactose intolerance) to get your daily calcium dose. You can also have ragi flour kanji as a great source of calcium. Ragi porridge can be given to growing children for bone development and to elders to avoid osteoporosis. Gluten free  Ragi is free of gluten which is found in wheat and its products. Hence ragi can be easily taken by gluten sensitive people.   Cholesterol control  Highly fibrous, ragi helps control and lower bad cholesterol levels.   Anemia  Ragi is also rich in iron and hence can be beneficial for people with anemia. Ragi mixed with milk works wonders for infants. For the elder kids, naachni khakrashighlight the health-conscious man\'s snack section during tea breaks. There is a huge list of South Indian dishes which feature several ragi permutations and combinations (eg. ragi idlis, ragi dosas, ragi rasam,etc.)  All in all, in the company of ragi, you have no choice but to stay healthy!

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Neha  Chandna Ranglani

Best Dietician in Khar West, Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & Top 10 Dieticians / Nutritionists in Mumbai for weight loss and many services. Popular dietcian in Mumbai. Top 5 Nutritionists / Dietitians in Mumbai. Consult her for best online Diet & Nutrition services in Mumbai.Weight Loss Expert / Diet Consultant / Obesity Consultant in Mumbai.
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