Schezwan Style Corn Chaat

  

Ingredients

1 sweet corn

1 tsp red chilli flakes

1/2 tsp black pepper pdr

1/4 tsp black salt

1/4 tsp salt or to taste

1 tsp lemon juice

2 tsp schezwan sauce

1/2 tsp soy sauce

1 tsp spring onion, chopped

1 carrot, grated

Water (to boil corn)

 

Preparations

Add sweet corn pellets to boiling water and boil for 3 minutes

Strain out water. In a bowl, add the sweet corn kernels and add chilli flakes, black pepper, salt, lemon juice, Schezwan sauce, soya sauce and add the chopped spring onion mix well.

Garnish with spring onion and shredded carrot and serve hot.

 

 

 

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8 Vital Tips To Keep In Mind While Reading Food Labels

 Almost all of us make regular trips to the supermarket to shop for various foods and drinks. Many of the packaged and pre-packaged food products we buy there make a variety of tall claims. Some advertise their product to be healthy, while others go for highlighting how the item is low-fat or has natural sugars. In this age of crafty marketing, consumers easily fall for the claims made on the front or back of the food box. 

However, it is important to read food labels thoroughly and make the choices depending on our bodies and according to our health needs. Understanding food labels can be tricky, though. The back-of-pack information on any food product contains details about its nutritional content and its ingredients. But you need to be aware of how to read and understand that information. Here are some handy tips that will help you read food labels better. 

1. Learn to read the ingredients list properly

This might sound basic, but it is perhaps the most vital step. The majority of pre-packaged foods have an ingredients list on the back of the packet. Most of us give the list a short glance, but it's key to read it properly. The items are listed in weight order from the biggest to the smallest. For instance, if the food packet you have picked up contains saturated fat like cream, butter, fatty meat, or cheese along with sugars and concentrated fruit juice, you should know that these take up the major proportion of the food. 

Those ingredients that are listed at the bottom are generally added in small quantities. However, that doesn’t mean they can be overlooked. For example, you must see if the breakfast cereals you are buying have an adequate amount of vitamins and minerals.

2. Always check the nutrition information

 The nutrition information on the food label can really help you identify how healthy a food is. For instance, a box of crackers may be advertised as being “Trans Fat-Free” on the front. However, after checking the ingredient list at the back, you may find it contains ingredients like fats, palm oil, and coconut oil. All of these may end up clogging your arteries.

Remember that total fat, saturated fat, sugar, and salt are the “big four” names you should always keep an eye out for on your food packet. They can really affect your weight and blood pressure and thus you should compare other nutrients to make better choices. 

3. Don’t forget the calorie count
There is a lot of misconceptions regarding the calorie count mentioned on packaged and pre-packaged food items. We often assume that if a product has “100 calories” posted on its label, that means we would be taking 100 calories if we consume it. That’s incorrect. The simple way to understand the calorie count on a packaged food item is to multiply the 100 calories by the total number of servings - say, for instance, 3. This would mean that you are effectively taking in 300 calories instead of 100.

You shouldn’t get too happy if a product has “0 calories” mentioned on the back either. Since a lot of manufacturers use absurdly small serving sizes on the food box and the FDA (Food and Drug Administration) has mentioned that manufacturers can “round down” to zero, many of the items that are promoted as calorie-free or fat-free are actually not. 

You must remember that generally speaking, women need around 2000 calories a day and men need around 2500 calories. The precise amounts, however, varies depending upon the individual. 

4. Types of fat
Fat, of course, has a lot of calories. It is important to check, though, whether the fat is saturated or unsaturated. Foods like avocados, nuts, seeds, oily fish and vegetable oils contain unsaturated fat which is actually good for your health. Meanwhile, saturated fats, which are usually found in butter, fatty meats, pastry, biscuits, and cakes, can be harmful if consumed too often. Excessive saturated fat intake increases our bad cholesterol levels and thus increases the risk of heart disease. 

On the nutrition label, both total fat and saturated fat must be mentioned. The nutrition information per 100g will give you a fair idea of the fat content in the product is low, medium or high. 

Keep the following points in mind: 

Low fat: 3g or less per 

100g High fat: 17.5g or more per 100g

Low saturated fat: 1.5g or less per 100g 

High saturated fat: 5g or more per 100g

5. Be suspicious of reduced-fat claims
Low-fat versions of foods are well-advertised and instantly catch our fancy. After all, who wouldn’t want to eat tasty yet low-fat food? However, don’t fall for the reduced-fat claims of food products, as they may not always be the healthiest choice. To get a proper idea, read the nutrition information to compare sugar and fat content on the original product and the low-fat one.

Another point worth remembering is that “low-fat” or “low-sugar” items can often be higher in salt. If you find that the “lower fat” version of the food item is not much lower in energy (kcal), then opting for the original product in smaller amounts would be better. 

6. Spot sugar on food labels
The sugar quantity in any packaged and processed food is obviously something you need to be aware of. Manufacturers add sugar to foods for various reasons, with the most general ones being preserving and flavoring. Since an increasing number of people are now becoming aware of the dangers of excessive sugar in their food, companies have found new ways to disguise sugar under other names. 

Products like honey, malted barley, syrup, nectar, molasses and fruit juice concentrate are often sold as “natural sugar” substitutes. Even items like such as fructose, glucose, dextrose, and maltose (basically anything ending in ‘ose’) also fall under this category. Hence, you need to understand the ingredients properly before purchasing them. However natural it may sound, if the ingredient label of any food product mentions sugar in any form, then it contains sugar. 

Low sugar: 5g or less per 100g 

High sugar: 22.5g or more per 100g 

If you must take these added, refined, or concentrated sugars, then make sure that it is no more than 2 tablespoons daily to be safe. 

7. Check the sodium content
Salt labeling is mandatory in the majority of countries. In many imported products, however, the label sometimes mentions ‘sodium’. Now, it is important to keep in mind that salt is composed of sodium chloride. Many food companies tend to mention only the figure for sodium on food labels. Moreover, the figure is in mg (milligram) instead of g (gram). 

For salt labeling on food packets, here are some points to consider. 

High level: more than 1.5g salt per 100g (color-coded red) 

Moderate level: 0.3g-1.5g per 100g (color-coded amber) 

Low level: 0.3g salt or less per 100g (color-coded green) 

So choose your food items only after you have checked their salt and sodium content. Even those items that are generally regarded as healthy, such as whole-grain bread, for example, can contain 1g of salt per slice. 

8. Understanding serving or portion sizes
The nutrition information per portion is generally mentioned at the back of the food packet or at the front. The manufacturer’s recommendation for the food sizes can differ between brands. While most governments have standardized serving sizes, many food companies continue to post exaggeratedly small sizes.

So even though a food product might appear healthy, its recommended portion size might be smaller than what you need. Thus, if you have more portions than that amount you need, you will end up having more calories, saturated fat or salt than you know.

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6 Practical Tips on How to Avoid Buying the Wrong Bread

For many of us, bread is an essential constituent of our daily diet. In fact, some people can’t even begin their day without a yummy slice of bread. For those people, the weekly shopping cart isn't complete without a loaf of bread or two. We always intend to get the healthiest and tastiest bread, but the bakery aisle of the supermarket can be quite overwhelming with its innumerable varieties of bread – from Whole Wheat Bread to Gluten-Free Bread. In order for you to pick the healthiest bread, though, you must keep a few things in mind.

Health experts recommend opting for bread that is high in fiber and low in refined carbs and sugar. However, there are many other things you should be wary of while scouring the bread aisle in your local grocery store. Here are 6 common bread-buying mistakes which should, most certainly, be avoided. 

1. “All-Natural” isn’t always a good thing

Seeing the words “All-Natural” highlighted in bold could mislead you to believe that this is the healthiest option for you, but don’t get too excited. Unfortunately, those words don’t mean much. Most bread brands still use enriched white flour, along with sugar and other additives, even in the so-called all-natural products. 

So, before you add any bread to your shopping cart, make sure to check the label thoroughly and decide if it’s really as “natural” or “organic” as it claims to be. Any bread with whole wheat flour and no sugar would be a much better alternative. 

2. Not checking for hidden sugar

Make it a point to check the label on the bread before buying it. Many of the “healthiest” brands of bread contain added sugar, and by consuming them, you might end up unknowingly increasing your daily sugar intake. While a pinch of sugar is needed to activate the yeast while making bread, it shouldn’t be overloaded with it. 

Also, sugar is added sometimes to help the bread retain moisture and taste a little sweeter. But that wouldn’t go well with everyone. Look for words like ‘cane juice’, ‘corn syrup’, and even ‘honey’ on the bread label because sometimes, it won’t be labeled as ‘sugar’ directly. 

3. You forget to look at the serving size 

 

We have already stressed that it’s important to take a proper look at the food label before you buy bread. Another important point worth noting on the bread label is the serving size. You will find that the calories per serving often differ from one bread loaf to the other.

For example, one bread might have 180 calories per serving while the other one might have 50 calories. The one with 180 calories might be ideal for two wholesome and hearty slices while the one with 50 calories could make for a thin slice that won’t make you feel full, so serving sizes can be misleading.

4. You're buying bread with too many additives

 

Any bread that’s been forcibly kept fresh through additives isn’t really fresh bread, even if the brand is claiming that it is. Most bread brands use additives in their products to either enhance the flavor or to give them a more desirable appearance. You should always look for truly fresh bread and not the kind that's packed with additives. 

Here, it is important to note that the laws in most countries require additives in food products to be safe for human consumption. Not all additives are artificial or harmful. Still, try and avoid buying bread with a really long ingredients list. Basically, you should keep away from any loaf that contains a whole cocktail of ingredients other than wheat flour, water, yeast, and salt. It generally means that the bread lacks nutritional value and is loaded with additives. 

5. Ignoring the salt 
Much like sugar, you should also keep an eye out for hidden salt. Sometimes, brands tend to add more salt as either a preservative or a way to enhance the bread’s flavor. While our body does need some salt, we should still monitor our sodium intake. Too much salt, in any form, can be harmful. 

So, check the sodium per serving in the bread before buying it. Any bread with less than 150 mg of sodium per serving is safe enough for most people. Any more than that could be excessive. Health authorities recommend between 1,500 mg (1.5 grams) and 2,300 mg (2.3 grams) of sodium per day for optimal heart health. 

6. White wheat bread isn’t necessarily a wholesome choice

If you come across a bread packet with the words "white wheat" on it, don’t assume that it's healthy. White wheat isn’t necessarily a healthy option unless it’s been made with white whole wheat flour or some other source of whole grains. Otherwise, the bread will be short of the vital nutrients found in traditional whole wheat bread. 

White whole-wheat bread is good for those who want the taste and texture of white bread but prefer the nutritional advantages of whole wheat. But the label must say "100% whole grain" or list "whole wheat" as the first ingredient. If the label just says "white wheat" but doesn’t mention "whole" first, then it isn't a whole-grain product. Just remember: "white wheat" isn’t the same as white whole wheat.

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Egg-less Mango Cake

 I made this egg-less Mango cake in microwave in 3 minutes 30 seconds. I had about 1/4 cup mashed banana, I chopped 1 mango in small pieces, added both to milk about 200 ml, along with 2-3 tbsp of sugar, 1 tsp of baking pdr, 1/2 tsp of baking soda, a pinch of salt, maida as needed, soaked raisins in warm water with 1/4 tsp of baking soda to remove toxins, washed it well twice, drained and added it to the batter, along with 1 tbsp of sunflower seeds. I add 2 tbsp of coconut oil. The batter was of pouring consistency, greased 2 microwave safe plates, spread them, baked each for 3 1/2 minutes. It was super soft and yummy. I added almond essence little. 

 

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Sabudana Vada

  

 Ingredients

Sabudana/ tapioca pearls ½ cup

Potatoes 2 medium sizes cube 1 cup

Peanuts ¼ cup

Coriander leaves chopped 1 tbsp

Green chilies 1-2 finely chopped as per taste

Salt to taste

Lemon juice 1 ½ tsp/ as per taste

Kuttu ka atta 1 ½ tbsp

Grated ginger 1 tsp ( optional)

Soak sabudana

Add ½ cup sabudana to a wide bowl or rinse them well twice.

Then pour ½ cup water and soak sabudana for 4-6 hours depending on the kind. Or can be soaked overnight too.

Once they’re soaked, take a few pearls in between your thumb and forefinger.

Press down to check if they’ve softened. The pearls must get mashed well.

Make sure the’re soaked well and softened otherwise unsoaked sabudana may brst in oil.

You can also bite and check. It should not be hard from inside. If you feel they’re heard, soak them a little longer.

Drain them completely in a colander and set aside.

Preparations

Roast the peanuts until aromatic. Cool completely.

Pulse them in a blender only once to get coarsely crushed peanuts. Keep aside.

Wash and peel potatoes, boil them till just done and not too mushy or soggy.

Mash them. If the potatoes are mushy, then the vadas may break. So cook them just al dente.

Mix together sabudana, mashed potatoes, peanuts, green chili, ginger, salt, jeera & coriander leaves. Add lemon juice and mix well.

If the dough turns sticky, then just grease your fingers lightly.

Mixing well helps in binding the dough well and pevents the sabudana vada from breaking while frying.

How to make Sabudana Vada

Make 10-12 balls and then slightly flatten to make patties/ vada.

Do not make them too thin as they may break. Making them too thick will not cook them from inside.

Heat oil in a kadai until hot enough on a medium flame.

Drop a small portion of the dough to check if the oil is hot enough. The dough has to rise without browning quickly.

Next take 1 tsp of the mixture in your hand and roll it to a small vada.

Side it to the hot oil to check if it doesn’t disintegrate.

If the ball breaks, then add 1 tbsp of flour to the mixture, and mix well. Then shape them to vadas.

Slide the sabudana vada in hot ol, one after another. Do not crowd them all at one time. Slide 2-3 depending on the size of your pan.

After adding the vadas. Let them deep fry on a medium for a few minutes. Do not disturb or touch them as they may break. When they form up and becomes slightly golden, flip to the other side, fry until golden and crisp.

The vadas will puff well and turn golden and crisp in the outside.

Drain them on a kitchen tissue or colander. Serve it hot with green chutney.

Air Fryer method

Shape the vada mixture not very thin nor too thick patties.

Place them in the air fryer basket/ air fry 2 180 C/ 360 F for 14-16 minutes or until crisp and golden. Adjust the timing depending on your air fryer.

Brush them with ghee as soon as they’re out of the air fryer.

Bake in oven

Place them on a prepared tray with parchment paper and preheat your oven for at least 15 minutes. Bake @ 390 F 190 C for 30-35 minutes or longer till crisp.

 

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Warm ginger tulsi tea

 

To brew a soothing warm ginger tulsi tea, gently crush a 1-inch piece of fresh ginger and tear 10-15 fresh holy basil (tulsi) leaves. Boil them in 2 cups of water for 5–7 minutes. Strain into a mug, then stir in 1 teaspoon of honey and a squeeze of fresh lemon juice. 

 

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Singhada Aloo Ki Pakodi | Vrat Ki Pakodi

  

Ingredients

3/4 cup Water chestnut Flour/ Singhada Aata *

2 medium Potatoes boiled

2 Green Chillies finely chopped

1 tsp Amchoor Powder

1 1/2 tsp White sesame seeds

1 tsp Cumin Seeds /

1 tsp Peppercorns

Rock Salt to taste

1/4 cup Fresh Coriander leaves chopped

Enough Cooking oil for frying

Instructions Peel the boiled potatoes and roughly mash them. Take a big wide bowl and add singhoda atta and all the dry spices in it and mix. Now add chopped green chilies, chopped fresh coriander and the mashed potatoes and mix again. Add just enough water and mix to make a medium thick batter of dropping consistency. Heat enough oil in a wide pan on medium temperature for deep frying the pakora Drop small pakora in the hot oil either using a spoon or with your fingers. Don't make big pakora else they may remain raw from inside or not become so crisp and crunchy. Deep fry pakora from all the sides till golden and crisp. Drain on a paper napkin when done. Serve hot pakora with mint chutney and aam papad chutney or just with plain curd and tea.

Notes

1. you can use boiled raw banana instead of potato.
2. you can also use rajgiri atta or kuttu atta instead of singhoda atta and follow the recipe.
3. Use of green chilies and fresh coriander is optional , you can easily skip these if you don't use these during fasting.

 

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