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Blog Topic ::: ALL YOU NEED TO KNOW ABOUT FRUITS & BENEFITS OF EATING FRUITS Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can't be able to keep habit of eating eat fruits. Fruits are nature's beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let's read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc... We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss. You can have 1 to 2 fruit servings each day, to secure optimal health benefits. The best time to eat fruits is the first thing in morning after a glass of water or in between the meals as mid-meal i.e. post 2-3 hrs of any main meal as then the body can absorb the best possible nutrients it has and also helps the digestive system to be stronger. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either and, also adds to the calorie content of the whole meal which may not be good for people who want weight loss or to even maintain healthy body weight. Also the fruits may get digested late because of other foods in the gut which may cause fermentation & formation of gas, feeling of acidity or bloating etc in the gut. Undoubtedly eating fruits is good for our health but, always remember Moderation is Key. Fruits should not be consumed before going to sleep as fruits are loaded with sugary compounds, this will increase your energy levels and thus can disturb your sleep cycles. Also we should not replace diet with a heavy fruit meal option on a regular basis, this habit will deprive your body of a broad range of nutritive value coming from meat, dairy products and vegetables. To avoid infectious disease fruits should be washed thoroughly and methodologically before consumption and assure it is clean and hygienic. The idea is to wash away wax and microbes from fruits which are contaminated by insects and flies sitting on fruits grown in orchard or storage at outlets. Especially sweet fruits with skin/ peel on it should be washed properly by dipping them in water for 3-4 hours or overnight or, you can also wipe the fruits with mild alcohol like ethanol and vodka soaked in small piece of cloth. Alcohol kills microbes instantly and leaves no smell or odour as it evaporates. If you cant wash properly better peel off the fruit skin and consume the inner stuff of fruit. This practice will help you get benefits and ease of consuming fruits with skin like mango, apple, chiku etc.. Fruits should be cut or can be have whole. For taste you can sprinkle dash of salts like Sendha namak (rock salt) and Kala namak (black salt) or black pepper powder as will add on the nutritive value and feel your taste buds happy. Fruits when consumed in whole is a more healthy way. But, at times you can try out fresh fruit juices, smoothies and shakes also as a replacement. That's how eating fruits helps you look and feel beautiful and young inside out !
_*HAPPY NAVRATRE*_ Day -2 - Diet Plan and 1 Recipe to try Kuttu Kaddu ke roti Ingredients: - Kuttu flour – 100 gm (+ some dry flour) - Pumpkin /Kaddu – 1 cup (boiled and peeled) - Sendha namak – as per taste - Green chili – 1 (chopped) - Ginger – 1 inch piece (chopped) - Water – as required - Oil – to make chapatti Steps to prepare Roti: - First of all, take boil pumpkin and mash in a bowl. - Now add flour, salt, green chili, and ginger. - Mix dough and then add water if required to make a firm dough. - Divide the dough into 5 parts and then with help of rolling pin and dry flour and cellophane make chapatti. - Now heat flat pan or tawa and place one by one on tawa and apply oil both the sides. - Cook till brown from both sides
_*HAPPY NAVRATRE*_ Day -3 - Diet Plan and 1 Recipe to try Hope you are able to follow my diet plans for Navratri. Samo Rice Dosa Ingredients: - 1 Cup Samo Rice (Bhagar) - 3 medium boiled Potatoes - 3 Tbsp peanut powder (Moongphali churaa) - ½ Tbsp chopped Green Chillies - 2 tbsp chopped Coriander leaves - ¼ Tps Cumin powder - Rock Salt to taste (Sendha Namak) - Water as required - For Peanut Curd Chutney - ¼cup Coriander leaves - ¼ Cup Curd - 2 Tbsp crushed Coconut - 3 Tbsp Peanut powder - 2 Green Chillies - Rock Salt to taste Steps to prepare Dosa: - In a bowl, take samo rice, wash it twice or thrice and soak it for 2 hours. After the rice has been soaked, drain the excess water. - Now add samo rice with all other ingredients in the mixer grinder and make a smooth paste by adding required quantity of water in it. - Heat a non-stick pan, sprinkle some water on the pan and wipe it off with a cotton cloth. - Pour a spoonful of the samo dosa batter on pan and spread it in a circular motion to make a thin circle. Apply a little oil or ghee over it and cook on a high flame till the dosa turns brown in color and crisp. - Fold over to make a semi-circle or a roll. Serve hot with peanut curd chutney. For peanut curd chutney: - Add all the ingredients together in the mixer grinder and blend it till well incorporated and smooth. My Tip: - The samo rice dosa batter will be of same consistency as normal dosa batter
_*HAPPY NAVRATRE*_ Day -5 - Diet Plan and 1 Recipe to try Below is a simple to make and a nutritious recipe for the day! Tilwali Aloo Tikki Ingredients: - 4 Large Potatoes - 5 tbsp Sesame Seeds (till) - 2 tbsp Kuttu Flour - 2 spoon Green chili paste - Oil for frying For stuffing: - 1 Bowl chopped dry fruits (cashew nuts, Almonds, raisins, dates) - ½ Bowl mashed Potatoes - 4 Chopped green chilies - 1 tbsp Coriander leaves - ½ tbsp Sugar -½ tsp Cumin seed powder - 1 tbsp Ghee - Rock salt as per taste (Sendha Namak) Steps to prepare Tikki: - Boil potatoes in salted water and remove the skin. Cut the potatoes in halves (lengthwise). - After that scoop out some portion of potato from between and keep aside. - Heat ghee in a pan then add chopped dry fruits and saute for a minute. Thereafter, add the remaining ingredients of stuffing and saute for another 1-2 minute. Keep aside to cool. - Make thick paste of kuttu by adding water, salt green chili paste. - Take scooped potatoes and fill the stuffing in each half. Then coat the back side of potatoes from kuttu paste and sesame seeds. - Deep fry the stuffed potatoes till golden and crisp. Drain them on kitchen paper towels to remove extra oil. - Serve hot with curd or coriander chutney.
_*HAPPY NAVRATRE*_ Day -6 - Diet Plan and 1 Recipe to try Good Afternoon friends! No-Fry Potato chips Ingredients: - 2 - large Potato/ yellow gold/ white or red - Spices of your choice - 1 to 2 tsp - Oil - 1 to 2 tbsp - Salt/ Sendha Namak to taste Steps to prepare chips: - If the potatoes are new and have good skins, no need to peel, just wash them well, and then slice them thin. I used a Mandolin. - Place potato slices in a bowl, cover with cold water and let it sit for 5 minutes. - Remove potato slices onto a paper towel and pat it dry. - Pour some oil and sprinkle with your choice of herbs or spices or just leave them plain. - Then place the sliced potatoes flat on the tray/rack in a single layer/use a microwave safe casserole dish. - Microwave on high for 5 minutes or until they curl slightly and are a very light brown in color - Cooking time could vary slightly, depending on the wattage of your microwave and the thickness of the slices of potato. - The thinner the slices, the quicker they cook and the tastier they are.