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Blog Topic : All You Need to Know about Ghee or Clarified butter Fat is an important part of your diet, but figuring out how much to eat can be confusing for many. Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet. Fat performs a number of functions and provides several health benefits: Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram. Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism. Brain function: Adequate fat intake is important for brain health, including mood. Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed. Flavor and fullness: Adding fat to foods makes them tastier and more filling. Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules. A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules. One way fats are classified is by the length of their carbon chains: • Short-chain fatty acids: Fewer than 6 carbons. • Medium-chain fatty acids: 6 to 12 carbons. • Long-chain fatty acids: 13 to 21 carbons. • Very-long-chain fatty acids: 22 or more carbons. Most of the fats we eat are long and medium chain fatty acids. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts only. Long-chain and very-long-chain fats are absorbed into the bloodstream and released into the body cells as needed. However the short-chain and medium-chain fats are taken up directly by the liver to be used as energy. This blog focuses discussion on Ghee or Clarified butter a form of Fat we use in our Diet and the benefits we can realise out of it. We see that Ghee is a religion matter in Indian Kitchens since ages. The pleasant smell of Ghee as the tadka on dal or a spoonful of ghee on the hot simmering pulav or khichadi or even a dash of it on phulkas or rotis works tastefully as a daily indulgence. Ghee is also known as Clarified Butter internationally and is an essential ingredient in many Ayurvedic medicines also. Just because Ghee is all fat and no nutrients as it is a dairy produce, its Clarified butter with no milk residue and thus assumptions are made that its unhealthy choice of food. But the truth is that its one of the good sources of Medium chain Fatty acids (MCFA) & Short Chain Fatty Acids (SCFA) which helps the body to loose weight by using the MCFA & SCFA for boosting energy than converting into fat cells. Conjugated Linoleic Acid (CLA) helps in burning the stubborn fat in your body, but remember moderation is the key. Also its good source of conjugated Linoleic Acid and Butyric Acid and Omega 3 fatty acids which work as antioxidants and protect the cells from degenerative disease like Diabetes and various types of Cancer etc. Some of the most impressive benefits of ghee include its ability to protect your gastrointestinal system, balance your cholesterol levels, provide additional energy, reduce inflammation in the joints, eliminates certain allergy concerns, protect you from various chronic disease, improve your eye health, strengthen your immune system, and even prevent certain types of cancer. Ghee keeps your immune system at its best to fight off any infection in the body. Ghee is rich in fat soluble Vitamins A, D, E and K and helps in improving immunity and thus given to new born and feeding mothers as a healthy supplementary role in food. The Butyric Acid in Ghee works as anti inflammatory in the body especially in the gastric track /lining as it has been seen that people suffering with peptic ulcers or ulcerative colitis have been benefited & seen less of symptoms over time . Caution: Ghee has numerous health benefits, people with heart disease, high blood cholesterol, diabetes should avoid or reduce the intake of ghee to prevent further health complications. The combination of saturated fat and cholesterol can increase the risk for heart disease. Recipe for Nutritional Enhancement of homemade Ghee: So next time you are making ghee at home from white butter/ milk cream or malai collected from milk daily, then try to below recipe. During boiling the cream on heat / stove, add 4-5 leaves of Tulsi & 1 pinch of salt and 2 Bettlenut (Pan) leaves to make it extra aromatic and golden in colour and above all purely organically nutritious. Now we know the facts that Ghee serves a number of important body support functions, along with making foods taste better and helping you feel satisfied. Eating the right amounts can go a long way toward reducing disease risk and enhancing your overall health. Then why should people be blaming Ghee as unhealthy..? So start having small amount of Ghee daily say 2 tea spoons or like 10 grams quantity a day, will help you go long miles and support your body system functioning and processes in numerous ways. Opposed to than just adding the empty calories or bad fat through other forms of bad fat that you consume in junk food, fried stuff or bakery stuff. And, always remember the Golden Rule, Moderation is the Key to keep yourself Healthy and Fit. Sharing is Caring, if you like this blog please share it with your friends and known tos ): Author : is Dt. Priyanka Khandelwal, Practicing Specialist Dietician and Nutritionist, Noted Speaker in Nutrition Science, and owner of Priyanka Khandelwal's Diet Planet - the fully integrated online diet clinic in Gurugram, Haryana. This Online diet clinic facility helps individual's save their money and time travelling distances, standing in queues to consult an experienced professional Dietician.
_*HAPPY NAVRATRE*_ Day -4 - Diet Plan and 1 Recipe to try Navratri Butter Paneer + Kuttu Aloo Parantha Ingredients: - Paneer 100 gm - Tomatoes 4 - Ginger chopped 2 tsp - Fresh Cream half cup - Salt and Green Chillies to taste - Ghee/ oil / Butter 3 tbsp - Kuttu (chestnut) Atta 2 cup - Boiled potatoes 2 - Coriander seeds 1 tsp - Fresh Coriander Steps to prepare Navratri Butter Paneer + Kuttu Aloo Parantha: For butter paneer: - Take a pan, add ghee or butter or oil, add grated ginger. - Roughly chop tomatoes and cook till it becomes soft. - Now let it cool down and grind in mixer. You will get a rich tomato puree. - Now again pour it into pan and cook well. - Add salt and chillies, a cup of water and bring to a boil. - Add add fresh cream and paneer cubes. - Cook on slow flame. Garnish with fresh coriander and Serve hot. For kuttu aloo parantha: - Take a bowl. - Add kuttu flour and grated boiled potatoes. - Add salt, chillies, coriander seeds and 2 tbsp of oil. - Make a dough using water as required. - Roll out paranthas and cook on non stick pan. My Tip: - Stir continuously while adding cream.
Buttermilk: The Summer Drink! To know more about this healthy, nutritious drink and to flavour-up your Chaas/ Buttermilk follow this link: Beat the heat this summer with Buttermilk.
Priyanka Khandelwal's Diet Planet - The Online Diet Clinic Credibility of some good traditional food has been in question now a days, with stores flooded with marketed food products. Desi Ghee or Clarified butter is one of them, where people think its bad fat. A Dietician can help you figure out a choice of good fats diet and, help understand good benefits in traditional foods while including choice of healthy modern food products to support your lifestyle diet needs.
Blog : Benefits of Veg produce - Lotus stem or Kamal kakdi and delicious recipes Lotus stem or Kamal kakdi, is (most of the times wrongly called as lotus root) very popular vegetable in India. This lotus stem is loaded with full of micro and macro nutrients and has some tremendous health benefits. The nutritional value of lotus stem is pretty impressive. It is rich in calcium, iron, fiber and many important minerals like zinc, manganese, magnesium, potassium, copper, etc. It is also loaded with Vitamin B, Vitamin E, vitamin K etc. Here is brief Nutrition profile in this vegetable: 100 grams of lotus stem contains • Energy ~74 CALORIES ONLY. • 17 grams of CARBOHYDRATES • 2.5 grams of PROTEIN • 0.39 mg of ZINC • 0.261 mg of POTASSIUM • 0.1 grams of FAT • 1.16 mg of IRON • 5 grams of FIBER • 40 mg of SODIUM • 44 mg of VITAMIN C • 0.25 mg COPPER • 23 mg of MAGNESIUM • 556 mg of POTASSIUM Benefits - Helps to reduce cholesterol - Fibre rich so Improves digestion - Helps to lower blood pressure - Helps to boost the immunity system - Helps to prevent some forms of cancer - Balances your mood - Helps to relieve depression - Helps to maintain the proper enzymatic activity in your body. - Helps in Weight loss as low in calories and fat - Helps in curing constipation as high in fiber content, highly recommended for pregnant women. - Helps in maintaining lustrous hair, skin and nails There you have it, an opportunity to experiment with this versatile vegetable and cook something sensational in sides as starters or main course. After knowing about all its health benefits, you now have no excuses left for not including it in your Daily Menu. You can google many recipes from chaat, snacks to curries on how to use this well known veg in Indian conventional kitchen wisdom way OR modern style cooking. So next time you are out on a restaurenting affair do search for lotus stem recipe on the menu as a healthy and of course tasty choice. Wondering how to use it? Here, we have our best way to go for the tried and tasty recipes right in front of you to try and relish the nutrient dense dishes even when you are thinking on maintaining healthy weight or working on a weight loss diet plan Lotus stem curry Ingredients (1 cup = 250 ML) • 1 tbsp ghee/clarified butter • 1 bay leaf / tej patta • ½ tsp turmeric / haldi • 1 tsp jeera / cumin • 1 inch ginger finely chopped • ½ tsp coriander powder • 1 green chilli slit • 1 tsp kashmiri red chilli powder / lal mirch powder • 200 gms boiled and sliced • 1 cup water • 1/2 cup curd/yogurt whisked • ½ tsp salt • ½ tsp garam masala powder • 2 tbsp coriander leaves finely chopped Instructions 1. Wash and peel the lotus stems. Cut them into thin slices. Put the lotus stem slices in a pressure cooker and add 1 cup water. Cook till they are soft. I cooked for one whistle on high heat and 2 on low heat. 2. In a thick bottomed kadai heat ghee and sauté 1 bay leaf and 1 tsp jeera till they aromatic. 3. Further add 1 inch ginger, 1 green chili and sauté well. 4. keeping the flame on low add ½ tsp turmeric, 1 tsp chilli powder, ½ tsp coriander powder and sauté for 30 seconds. 5. Furthermore add 1 cup water and 1 cup whisked curd. 6. Stir continuously on low flame till the curd combines well. 7. Stir well keeping the flame on low else there are chances for curd to curdle. 8. Now add boiled and slices lotus stem/Kamal kakdi. 9. Mix well, cover and simmer for 5 minutes or till absorbs flavor. 10. Now add ½ tsp garam masala powder, Salt to taste and 2 tbsp coriander leaves. Mix well. 11. Finally, serve along with hot steamed rice or roti. Starter recipe - Fried Lotus Stems with Chutney Recipe Ingredients of Fried Lotus Stems with Chutney For Lotus Stems: • lotus stems - finely sliced • Oil - for deep frying • salt - to taste For Walnut Chutney: • 4 tsp curd • 1 cup hung curd • 7-8 walnuts • Pinch of Kashmiri red chilli powder • Salt - to taste For Mooli Chutney: • 2 tsp curd • 1 cup hung curd • 3-4 Tbsp grated mooli • Pinch of Kashmiri red chilli powder • 1/2 tsp green chillies - chopped • 1/2 tsp roasted jeera powder • Salt - to taste How to Make Fried Lotus Stems with Chutney For Lotus Stems: Heat oil in a vessel and deep fry the stems till crispy brown. Take them out onto tissue paper to remove excess oil. Sprinkle salt over it and serve hot. For Walnut Chutney: Grind the walnuts with two tsp of curd in a blender to make a walnut paste. Add the paste to the hung curd with two tsp more of the regular curd. Mix it all together. Then add the chilli powder and salt. Mix again and serve as a chutney or dip. For Mooli Chutney: Mix the two curds together in a bowl. Add the mooli, red chilli powder, green chillies and salt. Mix it all together and sprinkle the roasted jeera powder over and mix again. Serve as a chutney or dip. STAY TUNED TO THIS FB PAGE FOR MORE INFORMATION ON WEALTH ON KNOWLEDGE ON HEALTH & WELLNESS AND, CONVENTIONAL WISDOM FROM INDIAN KITCHENS. I like to be poked on my Clinic fb page here :) I am happy to help answer any Q’s you may have to lead a Healthy Lifestyle!!!