Tuesday, November 12, 2013

Sprouted Beans and Kale Dosa (Indian Crepe)

"Health Benefits of Sprouts from http://gentleworld.org/easy-healthy-guide-to-sprouting/

Sprouts are…
- A potent source of antioxidants and alkalizing to the body. Both of these effects are essential for protecting against disease and strengthening the immune system.
- A good source of essential fatty acids, which many diets are lacking in.
- An excellent source of fiber.
- Rich in chlorophyll, if you allow them to reach their green leaf stage. (Chlorophyll is a powerful blood cleanser and blood builder.)
- A good source of vitamins. (The vitamin density of some seeds can increase from 100% to 2000% after several days of sprouting.)
- Filled with an array of essential minerals. (During sprouting, the minerals develop into a chelated form, making them easier for the body to utilize).
- A good source of protein. (One cup of mung bean sprouts has 3.16 grams of protein!)*
Sprouts are low in calories and low on the glycemic index, making the high return for your investment worth the initial time and money spent. Only a few dollars and a few easy days will provide you with a number of fresh, nutrient-rich meals or snacks".

Source: http://gentleworld.org/easy-healthy-guide-to-sprouting/

*From the USDA Nutritional Database.


 Yellow Split Peas          -  1/4th Cup
Green Lentils                  - 1/4th Cup
Green Split Peas             - 1/4th Cup
Black Beans                    - 1/4th Cup
Pinto Beans Red Lentils - 1/4th Cup
Black Eye Peas               - 1/4th Cup
White Beans                   - 1/4th Cup
Adzuki Beans                 -  1/4th Cup
Red Beans                      - 1/4th Cup
Redchillies                      - 5'
Salt to taste
Kale                                -10 Sprigs
Ginger                            - 5 thinly sliced/ 2 cubes


1. Soak all the ingredients over night. Wash and drain the beans.
2. Place your legumes / beans on a tea towel inside a strainer or colander for 24 hours or a sprout maker. The sprouts are ready when you can see little tail. ( sprouting or germination is optional).
3.  Blend all the ingredients.
4. On a medium heat pan spread one teaspoon oil evenly with a sliced onion.  pour and spread the batter evenly.
5. Sprinkle your choice of oil when it turns golden brown the dosa/Indian crepe is ready.
6. Enjoy with your favorite chutney.

Related Articles -http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551059/

Germinated Brown Rice: A review by Swati Bhauso Patilcorresponding author and Md. Khalid Khan
Nutrition of germinated grains has been studied since decades ago. It is good for preventing headache, relieving constipation, preventing cancer of colon, regulating blood sugar level and preventing heart disease. If brown rice is soaked in 40 °C water for 8–24 h. Okada et al. (2000) reported that intake of GABA suppressed blood pressure and improved sleeplessness, and autonomic disorder observed during the menopausal or presenile period. Continue Reading..http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551059/

 10 Bean Soup Mix for the dosa is available in Costco/Trader Joe's/Whole Foods/Sprouts

Common Home made remedies for foods that cause gas (digestive disorder)-

"Foods that produce gas in one person may not cause gas in someone else, depending on how well individuals digest carbohydrates and the type of bacteria present in the intestines". References :http://digestive.niddk.nih.gov/ddiseases/pubs/gas/

  • "Drink hot teas  Drink soothing tea as a peppermint tea, ginger tea, fennel tea, or chamomile tea. This will relieve the discomfort that you are experiencing. Peppermints are the best in this respect since peppermint contains methanol, an anti-spasmodic medicine and relieves the gases quickly.
  • Chew fennel seeds Chewing flannel seeds also reduces gas formation and reduced the pain as the flannel seeds reduce gases inside the stomach. One teas spoon should be enough at a time.
  • Drink apple cider vinegar Two table spoons of apple cider vinegar mixed up with a cup of water and drank slowly will ease the pain.
  • Boil tangerine peels and bay leaves Tangerine peels boiled in water for 5 minutes and sipped like tea will alleviate pain. The peels can also be eaten raw. This will work as digestive aid.
    Bay leaves can also tried the same way as the Tangerine peels".

  • Read More http://www.newhealthguide.org/Home-Remedies-For-Gas-Pain.html
  Source: http://www.newhealthguide.org/Home-Remedies-For-Gas-Pain.html

14 Worst Kids Foods from Healthy Child Healthy World

 "When it comes to what your kids eat, moderation is key if you want them to develop healthy eating habits. But while there's nothing wrong with a slice of birthday cake or ice cream for a special dessert, there are so many common kids' foods that are packed with fat, sodium, sugar and other not-good-for-you ingredients. Here's how to recognize the worst ones -- and make healthier choices"

1. Cheese
2. French Fries -
from my kitchen- recipe for baked french fries http://nutritionforasianindians.blogspot.com/2013/07/baked-french-fries-my-succesful.html
3. Deli Meats
4. Kids yogurt
5. Honey under 1year of age
6. Fruit Snacks
7. Veggi Chips
8. Sugar Cereals - To make a healthier pick, look for cereals that contain less than 10 grams of sugar and at least 3 grams of fiber. Continue reading - http://www.ivillage.com/bad-kids-foods-what-parents-need-know/6-b-382342?cid=fb|11-10-13|1#382357


Monday, October 28, 2013

Food Comparison Chart - Cofee Vs Tea

This or That/ वौ और ये/అద ఇద
Cofee Vs Tea By Mandy Oaklander  http://www.prevention.com/which-healthier-coffee-vs-tea

Points to note:

1. Limit caffeine intake.
2. Replace early morning coffee to Honey+Lemon+ Chia Seeds. http://nutritionforasianindians.blogspot.com/2013/09/chia-seeds-nutrient-power-house.html
3.  Prevent stroke by drinking Organic herbal "caffeine free" green tea every day, he said (lead researcher Dr. Yoshihiro Kokubo, chief doctor in the department of preventive cardiology at the National Cerebral and Cardiovascular Center, in Osaka) http://nutritionforasianindians.blogspot.com/2013/07/drinking-green-tea-prevents-stroke.html

Fuyu Persimon

    "The fuyu is a rich source of antioxidants, vitamin A, manganese and fiber, especially soluble fiber. It contains a fair amount of some of the B-complex vitamins, potassium and calcium. Specifically most persimmons contain the tannins catechin and gallocatechin, as well as the anti-tumor compounds betulinic acid and shibuol.
    The anticarcinogenic and antimutagenic potentials of tannins may be related to their antioxidative property, which is important in protecting cellular oxidative damage. Tannins are also antimicrobial. Tannins have also been reported to exert other physiological effects, such as to accelerate blood clotting, reduce blood pressure, decrease the serum lipid level, produce liver necrosis, and modulate immunoresponses". http://www.evolvingwellness.com/essay/fuyu-persimmon-a-fruit-from-the-gods

    Generally speaking 1 fruit contains
    • Calories: 118
    • Carbohydrates: 19 – 31g
    • Omega-3 fatty acids: 6.7mg
    • Omega-6 fatty acids: 65.5mg
    • Protein: 0.6 - 1g
    • Fiber: 4 – 6g
    • Vitamin A: 2733 – 3641 IU
    • Vitamin B1: 0.1 – 0.5mg
    • Vitamin B2: 0.03mg
    • Vitamin B3: 0.2 – 0.17mg
    • Vitamin B6: 0.2mg
    • Vitamin C: 12.6mg
    • Vitamin E: 1.2mg
    • Vitamin K: 4.4mcg
    • Folic Acid: 12.6 – 13.4mcg
    • Choline: 12.8mg
    • Potassium: 270 mg
    • Calcium 13.4 mg
    • Magnesium: 15.1mg
    • Phosphorus: 28.6mg
    • Iron: 0.3mg
    • Zinc: 0.2mg
    • Copper: 0.2mg
    • Manganese: 0.6mg
    • Selenium: 1mcg
    •  These crisp fall fruits are packed with fiber at 6 g each, which is 24% of recommended daily needs for adults. They're also loaded with immune-supportive vitamins A and C and bone-building manganese, an important component of antioxidant enzyme systems in the body.  
     Recommended Daily Intake of Fruits:

    Thursday, October 10, 2013

    Finally, A chicken nugget autopsy reveals blood vessels, bone fragments, and connective tissue.

    "The study—published online in The American Journal of Medicine—suggests they may as well be called fat and blood vessel nuggets, since that's what most of the food is. Dissecting nuggets from two different national fast-food chains, researchers found some are composed of about 50 percent skeletal muscle, with the rest consisting of fat, blood vessels, and nerves. (Ack!)
    "I was floored," Richard deShazo, MD, UMMC distinguished professor of medicine, pediatrics, and immunology. "I had read what other reports have said is in them and I didn't believe it. I was astonished actually seeing it under the microscope."
    "What has happened is that some companies have chosen to use an artificial mixture of chicken parts rather than low-fat chicken white meat, batter it up and fry it, and still call it chicken," Dr. deShazo adds. "It is really a chicken by-product high in calories, salt, sugar, and fat that is a very unhealthy choice. Even worse, it tastes great and kids love it and it is marketed to them."
    The study didn't even get into the issue that most fast-food nuggets come from factory-farmed chickens, ones given chronic doses of antibiotics, arsenic, and other drugs.
    For the best chicken, purchase meat from grass-fed birds that also were only fed organic grains. The chickens live a better life and yield healthier meat under those conditions. Visit LocalHarvest.org to find farmers in your area that raise meat the way you want it".

    Continue Reading  - http://rodalenews.com/chicken-nugget-ingredients

    Oatmeal Kichdi


    2 Cups Organic Stone Cut Oatmeal/ Old -Fashioned Rolled Oats
    2 Thai Green Chillies
    1 Tsp Fresh Crushed Peppercorns
    1/2 cup choice of vegetables
    1 cup Moong dhal
    2 Tsp Choice of toasted Nuts
    4 tsp Organic Ghee
    1 tsp Zeera (cumin seeds)
    4 Sprigs Curry leaves
    Salt to taste
    4 cups warm water


    1. In a pressure cooker pan on a medium heat put four teaspoons of organic ghee. Season the ghee with cumin seeds, fresh pepper powder, green chillies and curry leaves. Let it splutter.
    2. Add washed moongdhal, choice of vegetables to the seasoning (thadka) and saute for 3 minutes.
    3. Add organic stone cut oats, water, salt and pressure cook for 3 whistles.
    4. Garnish with your choice of toasted nuts and drizzle two teaspoon of olive oil.
    5. Enjoy the healthy and tasty oatmeal kichdi.

    Tips to remember-
    1. Eat freshly prepared oatmeal kichdi.
    2. If you dislike the same breakfast on your plate every morning this is the best option. Cause the preparation and cooking time takes not more than 10-15 minutes.
    2. The combination of oatmeal kichdi and Indian pickle or achar is delicious. But do remember to  reduce or zero the salt while preparing oatmeal kichdi. As pickles/ achar are loaded with sodium.

    Wednesday, October 9, 2013

    Kids in the kitchen

    Cooking with kids-
    Paneer on the skewers - Place small cubes of Paneer on skewer, fire it up on Gas burner or use grill pan for electric stove with pineapple cubes or choice of fruits  (optional). Flavor with their choice of chocolate syrup.

    My Recommendations:

    Top five reasons to get kids involved in cooking

    1. Cooking together involve kids to share what's going on in their lives because cooking together is a bonding time.
    2. Eating together what they cook is sense of pride and achievement it is nothing but building self -esteem.
    3. Cooking new food by themselves is more likely to eat it or try it.
    4. Researches show kids who tend to cook eats more fresh fruits and vegetables.
    5. Finally, cooking with kids gives a kid important lifelong skill.

    Simple baking and pan grilling vegetables-
    Asparagus sprinkled with balsamic vinegar, olive oil, pepper and baked 400 degrees for 10 minutes.

    Grilled  Squash and Zucchini on Grilled pan

    Terrific article really caught my eye by
     Anu Dhole-Patil

    Every mother should tell her son...........................

    Tomorrow you may get a working woman, but you should marry her with these facts as well.

    Here is a girl, who is as much educated as you are;
    Who is earning almost as much as you do;

    One, who has dreams and aspirations just as
    you have because she is as human as you are;

    One, who has never entered the kitchen in her life just like you or your Sister haven't, as she was busy in studies and competing in a system that gives no special concession to girls for their culinary achievements

    One, who has lived and loved her parents & brothers & sisters, almost as much as you do for 20-25 years of her life;

    One, who has bravely agreed to leave behind all that, her home, people who love her, to adopt your home, your family, your ways and even your family ,name

    One, who is somehow expected to be a master-chef from day #1, while you sleep oblivious to her predicament in her new circumstances, environment and that kitchen

    One, who is expected to make the tea, first thing in the morning and cook food at the end of the day, even if she is as tired as you are, maybe more, and yet never ever expected to complain;
    to be a servant, a cook, a mother, a wife, even if she doesn't want to; and is learning just like you are as to what you want from her; and is clumsy and sloppy at times and knows that you won't like it if she is too demanding, or if she learns faster than you;

    Yes, she can drink and dance just as well as you can, but won't, simply

    Because you won't like it, even though you say otherwise

    One, who can be late from work once in a while when deadlines, just like yours, are to be met;

    One, who is doing her level best and wants to make this most important, relationship in her entire life a grand success, if you just help her little and trust her;

    One, who just wants one thing from you, as you are the only one she knows in your entire house - your support, and most importantly - your understanding, or love, if you may call it that.

    But not many guys understand this.......

    Please appreciate "HER"

    Send this to all girls to make their day and to all guys who can handle it.

    64 Healthy Halloween Snack Ideas

    8 Ways To Prevent Night Sweats In Diabetes

    California Dietitian, Lori Zanini, discusses 8 ways to prevent night sweats in diabetes with Diabetes Health Monitor
    If you’ve ever awakened a few hours after drifting off to sleep, wrapped in damp sheets and dripping with sweat, you know how disruptive it can be to a good night’s rest.
    Why might your body’s own thermostat be going haywire? “Night sweats are usually related to hypoglycemia, an episode of low blood sugar,” says L.A.-based diabetes educator Lori Zanini, RD. “Other signs of nighttime hypoglycemia include waking up with a headache and having nightmares,” both caused by fitful sleep.
    Continue Reading -

    Tuesday, October 8, 2013

    Environmental Working Group Is Taking The Fight

    EWG (Environmental Working Group) is taking the fight for GE (Genetically Engineered) labeling straight to companies.
    We launched a major campaign targeting Monsanto, Kraft, General Mills, Kellogg's, DuPont and 60 other major companies that are pouring millions of dollars into making sure GE foods aren't labeled. We're calling them out and demanding that they label their products that contain genetically engineered ingredients.
    We know it's going to take a massive public outcry to get them to do the right thing. We have nearly 90,000 signatures already, but there's still time for you to add your name before we deliver the petitions. Take action right now to help us get to 100,000 before the October 15 deadline!
    We're fighting Big Food on all fronts. Tomorrow, EWG is taking the fight one step further. We're introducing shareholder resolutions at PepsiCo and Coca-Cola demanding that these companies stay out of state fights to label GE foods. CEOs must respond to these resolutions during shareholder meetings. They are critical to a company's brand and reputation. With these new resolutions and your voices, corporate CEOs will sit up and take notice. Thank you for taking action today!

    Ken Cook
    President, Environmental Working Group

    Tuesday, October 1, 2013

    All About Cooking Oils-

    "This is not exhaustive, but intended to convey only the most important information as relating to the impact of oils on health, especially cooking oils". by Su Fairchild, MD

    Polyunsaturated fatty acids (PUFA):
    PUFAs are easily oxidized by oxygen and heat, and form much higher amounts of toxic lipid peroxides than saturated or monounsaturated oils. These lipid peroxides cause oxidative damage, and their intake needs to be minimized. Some oils, such as canola and perilla, are high in alpha linolenic acid, which when heated, can lead to the formation of carcinogens and mutagens.
    Omega 6 oils are found abundantly in corn, soy, canola, sunflower, safflower and other commercially used cooking oils.  The proper balance is fats in a body is important, as if our fat balance is off, cell membranes and other cellular processes do not function quite as well. People today eat way too much omega 6 oils. The ideal ratio of omega 3 to omega 6 is about 1:4.

    Approximate PUFA content of various oils and fats:

    Types Of Oils
    Evening Primrose oil

    Hemp oil

    Flax oil

    Grapeseed oil

    Chia oil

    Safflower oil

    Sunflower oil

    Perilla oil

    Corn oil

    Soybean oil

    Pumpkin oil

    Walnut oil

    Cotton seed oil

    Sesame oil

    Canola oil

    Rice bran oil

    Beech nut oil

    Peanut oil

    Pecan oil

    Brazil nut oil

    Pistachio oil

    Cashew oil

    Almond oil

    Duck fat

    Filbert oil

    Avocado oil

    Macadamia oil

    Goose Fat

    Palm oil

    Olive oil


    Cocoa Butter

    Coconut oil
    Palm Kernel oil

    Oils to Avoid:
    1. Avoid food cooked in any oil over a 20% PUFA content: soy, canola, perilla, safflower, sunflower, corn, walnut oil, rice bran oil, and/or peanut oil.
    2. Ideally, choose oils that have a PUFA content of 10% or less for cooking. The higher the PUFA content of an oil, the more delicate it is, and the more carefully it should be handled. This means it needs to be kept airtight and refrigerated.
    3. Canola oil is about 21% linoleic acid, and 7-10% alpha linolenic acid; and alpha-linolenic acid is an omega-3 PUFA which should NEVER be heated.
    4. Avoid margarine and any oil that is hydrogenated.

    Oils to Cook With:
    1.The best oils to cook with are the ones lowest in PUFA. But be aware that manufacturing and extraction processes can affect the quality of the oil.
    2. Always choose organic virgin grade oil if possible.
    3. Do not cook with any nut or seed with a high PUFA content. This is calculated by considering the percentage of PUFA in the oil, and the percentage of oil in the nut or seed.
    4. Avoid cooking with walnuts, sunflower seeds, sesame seeds, pumpkin seeds, chia, flax.
    5.  People do cook with sesame seeds in small amounts, but remember that almost a quarter of the volume is PUFAs.
    6. Cook with virgin coconut oil, organic ghee.
    7. Drizzle organic virgin olive oil over your food after it is done cooking, or if desired, sesame oil can be used for flavor.
    8. Other gourmet oils not mentioned can also be used in small amounts drizzled over food, but not for cooking unless low in PUFA.
    9. Coconut oil is good for stove-top cooking as well as baking. Almond oil, macadamia oil, virgin palm oil, and olive oil can be baked with but are less ideal for the stove-top.
    10. Walnut oil must NEVER be heated; treat it as delicately as flax oil.
    11. Many poor quality commercial ghees have measurable amounts of trans fat, which could be due to adulteration with vegetable oils. But properly made quality ghee has been shown to decrease cholesterol levels and increase excretion of bile. Ghee can also lower prostaglandin levels and decrease secretion of leukotrienes, both of which are mediators of inflammation. Wistar rats fed native and oxidized ghee showed that a 10% ghee-supplemented diet decreased arachidonic acid levels in macrophage phospholipids. This being said, some people may experience higher triglyceride levels with ghee, so if you consume ghee, do so in moderation. It is important that ghee be organic, as non-organic butter and therefore non-organic ghee is high in PCBs(Polychlorinated Biphenyl). PCBs belong to a broad family of man-made organic chemicals known as chlorinated hydrocarbons).
    Health benefits and how to make ghee from butter. http://nutritionforasianindians.blogspot.com/2013/10/how-to-make-ghee-from-butter-and-its.html

    Benefits of Healthy Oils:
    1. Studies have shown that moderate (not high) fat diets can promote weight loss.
    2. Coconut oil has the added benefit of being high in medium chain fats that the body preferentially burns for energy instead of storing as fat.
    3. One to four teaspoons of good oil with each meal is very reasonable. Olive oil is high in monounsaturated fats, which are beneficial in small to moderate amounts.
    4. Avoid taking in any extra processed or heat damaged polyunsaturated fat as much as possible.
    5. Good fats and oils are very important, as they are required for absorption of fat soluble vitamins.
    6. The cells in our body also require good fats in the cell membrane. We cannot live without fat.
    7. As you can see in the chart below, coconut oil contains the most saturated fat of all edible oils. Don't be scared away by the negative view of 'saturated fat' portrayed by the media. Many studies have shown that a low-fat diet is not the answer for preventing heart disease, and some scientists are calling for new dietary guidelines that reflect this discovery".
    Type of Oil Monunsaturated Polyunsaturated Saturated
    Canola 58.9 29.6 7.1
    Coconut 5.8 1.8 86.5
    Corn 24.2 58.7 12.7
    Flaxseed 22 74 4
    Grapeseed 16.1 69.9 8.1
    Olive 77 8.4 13.5
    Palm 37 9.3 49.3
    Palm Kernel 11.4 1.6 81.5
    Peanut 46.2 32 16.9
    Safflower 12.6 73.4 9.6
    Sesame 39.7 41.7 14.2
    Soybean 23.3 57.9 14.4
    Source: http://www.virgintogo.co.uk/

    Read More : http://foodmatters.tv/articles-1/what-oil-is-best-to-cook-with-and-which-oils-should-never-be-heated

    Article :Healthy Cooking Oils by Su Fairchild, MD
    Copyright 02/21/2012, revised 02/27/2012
    This page may be freely linked to or reproduced only in its entirety with proper acknowledgements.
    Acknowledgement and thanks to Diana Noland RD, who shared knowledge with me.
    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215354/ "The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation"