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

    In Expert Diet Tips On 12 December 2014

    Ingredients: 3-4 almonds, chopped ½ tsp cornflour Sugar-freeMethod 2. Boil the remaining milk and add the cornflour paste and elaichi powder to it, while stirring continuously to avoid lumps. 4. Remove from the stove, let it cool and refrigerate it for 1 hour. 6. Serve chilled. Photo source: Getty images <span style="\&quot;line-height:" 1.6em;\"="">(Picture for representational purposes 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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  • 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 - Â½ 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 - Â¼ 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 - Â¼ 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 - Â¼ cup cooked quinoa - 2 tbsp quick oats - 1 tbsp onion, chopped - 1 small garlic minced - Â¼ 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 - Â¼ 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 - Â¼ tsp red chilli powder - Â½ 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 - Â½ onion, chopped - 1 clove of garlic, minced - 2 tsp garam masala - Â½ tsp turmeric powder - Â¼ tsp paprika - salt and pepper to taste - 1 bunch fresh spinach - 2 tbsp fresh cilantro, chopped - 2 spring onions, chopped - Â½ 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: 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: 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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  • 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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  • 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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  • 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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  • 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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  • Snack on the go!

    In Expert Diet Tips On 13 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!  With the crazy, hectic life we lead, we don\'t really have time to think about snacking. Sparing some time for our main meals becomes such a challenge. But did you know that eating 3-4 small snacks between meals gives you energy and increases your metabolism, which in turn helps you reduce weight and burn fat? But wait, there is a catch! When we say snacking in between, we mean healthy snacks that are high in fibre and protein, and not junk food like samosas, vadas, chaat, pizzas, etc. It is not that difficult if you make up your mind to eat healthy snacks. Carry them with you so that you don\'t really have to give in to unhealthy temptations. Let\'s look at some of the healthy options that are easy to carry as well: Fruit and nuts Fruits are scared foods of the earth with natural vitamins and minerals that give you energy on the go. They are easy to carry and eat even when you are travelling or setting out for a break. Nuts, on the other hand, have good fats and are filling, They can be easily kept in your pocket to be munched on even during an important meeting. Apples, pear, oranges, walnuts, almonds, etc. 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 have it! Some healthy protein, fibre 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: 150 kcal Boiled eggs High in protein and vitamin A, they are excellent, filling snacks that help your muscles and cells repair themselves. If you are weight conscious, you can opt for egg whites instead of the yellow. The only thing you need to do is peel them when you want to eat them, so that they remain fresh.  Calories: Less than 100 kcal Muesli This is a fairly new snack option available in variety in the market. You can buy sweet or savoury versions 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 to the nutrition value. Calories: 100 kcal Nutrichoice Oats/Ragi Biscuits These are healthy, tasty, and easy to carry. 1-2 biscuits during a tiny break will give you the fibre and energy your body needs. Ragi is also an excellent source of calcium.  Calories: less than 80 kcal 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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  • 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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Neha   Ranglani

Best Dietician in 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, a dietitian in Mumbai, 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. Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai.