A Mango a day......

Summers are here and at peak – a perfect season for enjoying mangoes. I am sure you all must be fond of mangoes, the king of fruits and our national fruit. In our sacred Upanishads, mangoes have been regarded as the “Food of Gods”. Mangoes are grown almost all over India and remain the prime delicacy of this hot season. 

Mangoes are being cultivated in India since times immemorial. This tropical fruit finds its mention in certain poetries of Kalidas. Amir Khusro, the great urdu poet commented “Aam meethe hone chahiye aur khoob saare hone chahiye”. So mangoes are being loved since ages. Also, the fruit is available in more than 100 varieties, with each variety having its unique and characteristic flavour.
Mangoes are not only great in taste but also they are great nutritionally. In fact this king of fruits is a package of several nutrients.

Mangoes offer a host of nutritional benefits and thus the old age saying “An apple a day keeps the doctor away” can well be used for mangoes also. The fruit is so full of goodness that it serves as a perfect breakfast, snack and dessert for this hot season.

100 gm of mangoes provides approximately 60-70 kcals, is high in sugar, low in fats and proteins.
Mangoes are a very rich source of prebiotic fiber. Probiotics are non functional food ingredients which promote the growth of bacteria beneficial for the intestines. In this way, the king offers protection against colon cancer and intestinal diseases.

The fruit is very rich in poly-phenolic flavonoid compounds which provide protection against various types of cancer.

Talking of vitamins, mangoes are a very rich source of beta-carotene which is a precursor of Vitamin A. 100 gm of the fresh fruit provides approximately 25%  of the recommended daily levels of Vitamin A. The vitamin is required by the human body for the maintenance for healthy skin and eyes and most importantly for normal vision.

Another important vitamin that this fruit provides in ample is Vitamin C. Vitamin C is an anti-oxidant which helps the body to fight against infection as well as delay aging by removing the free toxic radicals from the body. These antioxidant properties are further enhanced by the presence of Vitamin E, which itself is an antioxidant.

With regards to minerals, mangoes present the ideal combination. Its a low sodium and a high potassium fruit. So this is the good news for people with high blood pressure; however, patients with kidney diseases need to avoid mangoes.

The peel of mangoes is rich in insoluble fibre whereby making it helpful for our gastrointestinal tract.
However, the goodness of mangoes is not meant for diabetics. However, the fruit is an incredible source of vitamins and minerals, its high glycemic index (attributed to the high sugar content of the fruit) makes it unsuitable for people with diabetes. The response of blood sugar to the sugar of the fruit is very high so its advisable for diabetics to consume the fruit in moderate quantity.

Almost every part of the fruit is used for edible purposes. In some northern parts of the country, even the peel is consumed. Raw mangoes are used for making beverage commonly known as “Panna” and for making pickles. Ripe mangoes may be eaten raw and fresh and are also used for making desserts and puddings, the most famous being “Aamras”.

So for knowing about the goodness of mangoes, get a dozen of them and enjoy them......if nothing else, they are superb in taste at least!!!!!!

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Beat the Heat with What you EAT

Summers are here for quite long now and temperature is soaring high day by day. With the onset of summers, sun starts shining bright at the very beginning of the day and the hot winds hold sway. This phenomenon stays around for most of the day. This heat of the sun not only makes us tired but also depletes the body of several vital nutrients through perspiration.

Very often in summers we feel “not hungry”. Actually the heat suppresses our appetite as a result of which we tend to eat less. This in turn leads to deficiency of essential substances in the body.
Your diet needs attention during this season. Not only the losses from the body are high but also this weather makes the body prone to a lot of infections and thus diseases. So, here we come with the solution to all these problems. A simple and easy guide about foods to be consumed during this season will help you to remain fit and cool.

Water: The most essential “nutrient” of the season. Just as the lakes and wells around us go dry in this season, the body also dehydrates and the requirement for water increases. Water helps to cool and rehydrate the body, protecting it from various deleterious effects of sun and heat. So one should be drinking water even if they are not thirsty because your body requires it!!! Drinking water before moving out in sun is helpful in preventing heat stroke. However, in summers one should be cautious about the source of the drinking water. If the water is dirty or contaminated in any form, it would be doing more harm than help. So drink water but make sure its safe and clean.

Cereals: Wheat, barley and brown rice are considered to the “cool” cereals. While most of us are eating wheat chapattis everyday, barley is also a very good option for a change. Brown rice is more nutritious, easy to digest and low on carbs as compared to our conventional white rice. Wheat dalia either with milk or with vegetables in the form of a chilled salad is a nice option to charge yourself for the day.

Pulses: Most of us consider pulses to be a “hard to digest” food. Of course, it would be if you eat the traditional dal makhani!!!! It definitely tastes good but is difficult for the stomach considering the amount of fat and cream that goes in. Instead try for healthier options like sprouts, lentil soup or even sattu. A lot of veggies with a dash of lemon added in sprouts or boiled lobia/ rajmah makes up for a good, nutritious and a light snack.

Vegetables: The nature does it all!!! If it created a heated weather, it also created the vegetables for the season. Most of the summer vegetables like tinda, torai, fali, lauki, bhindi, brinjals, kaddu have high content of water and essential minerals which we tend to lose during perspiration. Fresh kakadi, kheera and tomatoes are excellent salad options for the season. However, one should be cautious to wash them thoroughly before using them.

Fruits: The season has all the fruits to combat the heat and refresh the body. Water melon, musk melon, masumbi, lichi and bananas are very cooling for the body. Water content of these fruits is high and they also make up for the vitamin and mineral deficits caused by excess sweat. A chilled fruit salad in the evening refreshes and rehydrates the body after a hot day. However, people with diabetes and kidney diseases need to consult before including these fruits in their diet.     

Milk and milk products: Cold milk is advisable in summers. Various milk products like chaach, lassi and curd are not only refreshing but also provide the necessary protein, vitamins and minerals.

Sugars and Fats: High temperatures lead to lethargy and tiredness. Heavy meals, fat laden fried foods, foods high in cream etc. are difficult to digest and further contribute to lethargy. Also these kind of foods put load on the gastric system which may result in gastric problems. Foods high in sugars may result in weight gain.

Drinks: Raw mango juice, water melon juice, thandai, neembu pani, coconut water etc. are cooling drinks and easy options for replenishing the fluid and mineral losses. Chilled vegetable soups are great appetizers and also help you to stay hydrated by making up for the fluid losses. Adding herbs like pudina, basil, thyme, lemon juice and vinegars to drinks and salads make them light, refreshing and saves off the excess calories added by heavy dressings.

Desserts: Forget your creamy heavy desserts, instead satisfy your ferocious sweet tooth with healthy fruit based desserts. Low calorie desserts like dark frozen sweet cherries, frozen grapes, chocolate covered frozen banana, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low fat fresh fruit ice creams and grilled banana sundaes made from low fat ice creams are also some good summer food choices. Try low fat fresh fruit yogurts and low fat fresh fruit custards for protein and calcium in your diet.   

At a glance:

• Keep your body rehydrated with plenty of fluids – water, neembu pani, nariyal pani, fresh fruit juices, raw mango juice.
• Before moving out in sun, drink a glass of water and carry one bottle with you but after entering from a sunny hot day, do not drink chilled water/ drinks immediately. Wait for the sweat to dry off and then drink water.
• Carbonated/ cold drinks, icecreams etc. should not be used to alleviate the effects of heat. These products are high in sugars, preservatives and colours. They are acidic in nature and act as diuretics leading to water loss.    
• Avoid high fat, deep fried foods and heavy cream desserts. These foods retard gastric emptying and increase the thermal effect of the system resulting in discomfort.
• Limit all strenuous activity.
• Minimize the intake of dried fruits; instead go ahead with fresh fruits and vegetables.
• Reduce the intake of heaty foods like spinach, radish, hot peppers, garlic, beet root, pineapple etc.
• Have small, light and nutritious meals.
• Minimize the intake of hot, spicy and salty foods.  
• Since infection is common to this season, hygiene should be taken care of.

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Walnuts for a healthy YOU

Of all the foods that exist in nature, Nuts are the ones which can be labelled as a complete food. With a excellent blend of carbs, proteins, fats, vitamins and minerals, they possess some remarkable health properties.

Walnuts grab the top place in the whole list because of its extraordinary nutrient content.

Omega-3 fatty acids, vital for brain development, is found in highest quantities in walnuts. In fact, consuming 25 g of walnuts daily fulfils approximately 90% of the Recommended Dietary Intake (RDI) of omega-3 fatty acids. An astonishing fact regarding this wonder nut is that their shape resembles the shape of a human brain!!!! No wonder, they are just ideal for human brain development....try and notice the next time you have these nuts.

Walnuts, because of their fatty acid composition are heart friendly. It contains about 72% monounsaturated fatty acids which are known to reduce “bad” cholesterol (LDL) and increase the “healthy” cholesterol (HDL). The favourable lipid content of the nuts and its more than favourable effect on blood cholesterol levels is cardio-protective and also protects against strokes.

With 2.6 gm fiber/ 100 gm nuts and a Glycemic Index of 15, its an ideal snack for diabetics. Also its high MUFA content helps in controlling blood sugar levels.

The fiber levels and the fatty acid composition also make it ideal for weight reduction. A handful in the morning helps in boosting the metabolism and a handful as a snack during any time of the day helps to furnish the required amount of energy for one to be on the go.

Additionally, they are a rich source of vitamins (especially vit. E and B-complex), minerals (copper, manganese, zinc etc.) and is packed with antioxidants – a recipe one requires for a glowing, healthy skin and flowing hair.

With all these benefits wrapped in one wholesome NUT, its advisable to grab a handful everyday!!!!!

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Cool it up with Watermelon

With the soaring temperatures, blazing sun and burning winds, its very important to keep the body cool and the temperature under control. The most common problem that we face in this weather is keeping the body water levels normal....scientifically keeping the body Rehydrated.

A lot of water is lost as sweat in summers and dehydration is, thus a very common problem in summers.

As a saviour comes the red fruit packed with lots of water and vital nutrients - Watermelon!!!

Despite the popular belief that water melon is rich in sugar and water only, it is nutrient dense power packed fruit. A common feature of summer evenings and picnic, this fruit has a lot of advantages associated with it.

First and foremost, the fruit is low in calories - 16 Kcals and 0.2 gm fat per 100 gm water melon. Its a delight for weight watchers.

With 95.8% water, its refreshing and sinless indulgence of sweetness - appropriate for summers!!!!

Watermelon also contains Vitamin B complex, vit. C, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

The low sodium content (27 gm/ 100 gm) of the fruit makes it highly useful for hypertensive people.

So beat the heat with this refreshing fruit and enjoy the summers and the melons too!!!!!

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Spinach Treat

Spinach is a vegetable which is packed with nutrients yet we all dislike it especially children. I am sure making kids eat spinach is a difficult task with all mothers - even my son doesn't go well with this healthy vegetable.

Spinach is a wonderful green-leafy vegetable often recognized as one of the functional foods for its wholesome nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves provide it the tangy flavor in many recipes worldwide. Power packed with many water and fat soluble vitamins (like Vit. K, Vit. C, Vit. B complex), their precursors (like beta-carotene) and various minerals, it is in top list for dieters as well. 100gm of spinach provides merely 23 kcals and is an excellent source of fiber with very less fat content. Below are listed the benefits of these dark green wonder leaves - # Great source of phytonutrients and anti-oxidants fundamental for health promotion; # One of the richest source of iron, approximately 25% of daily intake; # Excellent source of Vit. C and Vit. K; # Extremely helpful in cholesterol management as it is very low in fat and very high in fiber; The goodness of Spinach is also linked with the famous cartoon character Popeye. Popeye is said to find energy from spinach whenever confronted with a problem/ challenging situation.

Being a nutritionist, I understand the science behind this green leafy vegetable but putting it practically into use for my 7 year old gave me a headache too. Experimenting with cooking, especially, healthy and low calorie kind has been a hobby. So this time I thought of experimenting with these dark coloured leaves. The recipe I chose was Palak Patta Chaat, which is very famous in Northern India, especially Delhi. Originally this recipe finds its way in being deep fried and too high in calories but I chose to make it low calorie, trying to save the goodness of the leaf as well. So heres what it turned out like and I am sharing the recipe for the same. What do you need:(for two people) Big Spinach leaves (4-5 in nos.) Boiled and mashed potatoes (3) 1 cup finely chopped onions 1 cup finely chopped coriander Gram flour (besan) - 1/2 cup Green chillies (according to taste) Red Chilli Powder (According to taste) Chaat Masala (According to taste) Garam Masala (According to taste) Salt (according to taste) Oil How to make: 1. Wash and dry the spinach leaves thoroughly. 2. Soak the gram flour (besan in water just enough to make a thick paste as in batter and add red chilli powder, garam masala, salt and lemon juice, all according to taste. 3. To the boiled and mashed potatoes, add finely chopped onions and coriander leaves. To this add green chillies, red chilli powder, chaat masala, garam masala and salt. 4. Heat a non-stick pan and put few drops of oil and spread. 5. On each washed spinach leaf, spread the boiled potatoes covering the whole leaf and on the top spread the gram flour better. Put this side on the pan and let it fry. On the other side of the of the leaf, spread the gram flour batter. 6. When one side is done, flip over to the other side and let it fry. Add some oil if required. 7. Palak Patta Chaat is ready. Serve hot with coriander and imli chutney.

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