Nutrition Update

White Food =Cancer Risk?
A diet of french fries and white bread is comparable to smoking a pack of cigarettes a day in raising your cancer risk, say researchers at the University Michigan Cancer Center. Their reasoning: ”What Food” is lacking in critical nutrients that your body needs ti fend off tumours- including vitamins A,B, and E, along with carotenoids, selenium, and calcium. To and insult to injuries, the body drawn on its own reserves of micronutrients in order to metabolize these foods, thereby depleting the bank further. The remedy is simple: Eat five to nine richly coloured fruits and vegetables everyday.

Sweets for Satiny Skin?
The people do in their quest for youthful skin!
Twenty four women allowed German scientists to burn small patches of their skin with sunlamps and then measure subsequent redness- the kind that roughens and dulls skin over time. After 12 weeks, during which half the women took daily 329 mg doses of flavonoids (equal to 100 gms of dark chocolate,) all were tested again. Women with the favoniod advantage had 25% less redness from a second exposure than the others. Chocolate, tea and red wine are reservoirs of flavonoids, plant compounds that act like sun blocks, prevents aging effects caused by UV rays. How? Flavonoids may work by improving blood flow to the skin, the researchers say.
The Goodness of Seeds:
Have some nuts>> The form of vitamin E found in plant seeds but in most supplements- gammatocopherol -may slow the growth of cancer cells, according to a study at Purdue University, Researchers found that gammatocopherol inhibits human prostate and lung cancer cell division in the lab, while leaving healthy cells alone. It’s too soon to say how much gammatocopherol human need, but now there’s one more reason to much on these healthy sources: Walnuts and almonds, Natural E offers cancer protection.
Meanwhile Spanish researchers have discovered that walnuts can help recondition your vessels by making the lining of your circulatory system mote pliable and less prone to cholesterol build up. The net result, according to the researchers, is a project 11 per cent reduction in the risk of heart disease, walnuts are a powerful source of onega-3 fatty acids, which improve membrane fluidity in all cells, and L-arginine, which is the precursor molecule of nitrous oxide, a vasodilator. Have a hand full a day.

40-50% Calories From Fat

When nutritionist Niti Desai tested out recipes like Stir-fried Vegetables, Avial and Mulligatawny, she found that these, dishes, which one would think of as healthy enough, failed to make the 25%-fat-calories mark, some of them quite miserably. One reason: If vegetables from the hulk of a recipe, they bring in typically few calories (except for tubers like potatoes/ yams), which means that the bulk of calories in vegetable-based recipes come from the oil used (i.e. they are mostly calories from fat). Naturally, then, the overall percentage of fat calories goes way up.
Also, in the case of Avial and Mulligatawny, the coconut (a nut. after all) brings in a wallop of fat a fact often forgotten by those of us who think of fat only in terms of oil puddles).
These were the findings for these three recipes:

STIR-FRIED VEGETABLES
100 gm carrots
100 gm cabbage. shredded
100 gm cauliflower florets
50 gm mushrooms
50 gm fresh bean sprouts
50 gm French beans

2 spring onions, chopped

1tsp red chilli powder
1 tsp soya sauce
1 tbsp. oil
Salt to taste
47.5% calories from fat

AVIAL
Grind coarsely:
(Half a coconut)
3 green chillies
1 cooking banana, cut into pieces
25 gm snake gourd
1/2 green cucumber
1 small carrot
50 gm yam
50 gm white pumpkin
50 gm red pumpkin
50 gm French beans
1 drumstick
1 tsp rice flour
8 curry leaves
230 ml buttermilk
1 tsp oil
1 tsp turmeric powder
49.5 % calories from fat

MULLIGATAWNY SOUP
Grind to a paste:
1 tsp coriander seeds
1/2" ginger piece
3 coves garlic
1 tsp. cumin seeds
1 tsp. aniseeds (saunf)
1 big cardamom
6 peppercorns
For the Soup:
Milk of 1/2 coconut
1 onions
100 gm masoor/toovar dal
2 tbsp. strained tamarind pulp
1/4 tsp. red chilli powder
3 tbsp. cooked rice
1 litre vegetable stock
2 bay leaves
Lemon juice to taste
2 tbsp. oil
Salt to taste
42.3 % calories from fat

There are two ways that the nutritional profiles of these recipes can be improved to bring them to the 25% mark. One is by reducing the amount of oil. Coconut, and/or coconut milk used. The other is by adding on more calories from other sources such as carbohydrates and proteins. Thus, if you bulk up your Alu Gobhi by tossing in more potatoes, or if you convert it into an Alu-Gobhi-Mutter by adding a hefty handful of peas, you’ll add on calories from carbohydrates and. in the case of green peas, from proteins, too - which will pull down the overall proportion of calories from fats. In the case of that flavourful Chinese entrée, Stir-fried Vegetables, you can slim down its silhouette by combining a small serving of veggies with a big platter of steamed rice.
And this is why starchy foods, such as potatoes, bread. Chapattis, Naans, rice and beans can be so valuable. Because their calories are virtually fat-free, they can help "balance out" the fat calories that you do cat. So, too, protein-rich foods such as egg whites, skim milk, peas, beans and lentils (dals).

Cooking Tips_1

Sometimes it's the little things that can make or break a meal. Use the following information to make your meals not just more nutritious, but more delicious!

Portion Sizes
By understanding the average portion size of different foods, you can avoid overeating. The following are general estimates for a variety of foods.

• Protein: one serving is no larger than the size of your palm, or 3 oz.
• Starchy side dishes: the size of a tennis ball
• Medium piece of fruit: tennis-ball size
• One ounce of cheese: 4 dice
• Cabbage family: 1 cup raw, cup cooked
• Dark leafy greens: 1 cup raw
• Water: 6 to 8 8-oz. glasses per day
• Beans and legumes: one-half cup cooked
• Whole grains: 1 slice whole-wheat bread, cup cooked grains, cereal or pasta, 1 oz. ready-to-eat cereal

Cooking Techniques
To get the most out of your foods, use the following tips and tricks to maximize flavor and nutrients.

Get Firm on Tofu:
Freeze tofu or gently press the water out to make it firmer. If you like, you can marinate it prior to cooking for more flavour.

Safe Grilling:
Pre-cook meats on the stove or in the oven, and finish them off on the grill - less time on the grill means less carcinogens on your meats.

Cook These Veggies:
Avoid eating raw peas, beans, alfalfa sprouts, lentil sprouts, mung bean sprouts and mushrooms.

Cut the Fat in Thai Food:
When cooking with coconut milk, substitute evaporated skim milk for half the amount.

Cooking Asparagus:
Asparagus should only cook for five minutes in boiling, salted water. It should be crisp-tender, never mushy.

Toasting Nuts:
Stir raw almonds, cashews or walnuts in a dry skillet over medium-high heat or spread them on a baking sheet placed in a 350-degree oven for 10 minutes. Toss occasionally until they are done to your liking.

Cooking Millet:
To cook millet as a grain instead of rice, just simmer cup in 1 cups of liquid. If you leave it alone as it cooks, you'll get fluffy grains like rice; if you stir frequently and add a little extra liquid during cooking, you'll get a dish that resembles mashed potatoes. It takes about 25 minutes to cook millet by simmering.

Get Sweet on Sweet Potatoes:
Sweet potatoes are packed with nutrients (including carotenoids, copper, and fiber) and rank much lower on the glycemic index scale than white potatoes.

The healthy CookHouse

Forget
the salad bar and the health-food store. You can dish up “health foods” right inside the four walls of your kitchen if you’re equipped to go setting up a healthy spread begins with the apparatus and appliances if healthy cooking. Does your kitchen have what it takes? Check it out!
Pressure Cooker:
Steaming is one of the best methods of cooking as it has twin advantages; one, it cooks food in a shorter tine than conventional boiling and therefore the nutrient loss is greatly minimized. Also, since is no loss of water-soluble vitamin. Secondly, this method doesn’t involve the use of fat and therefore is naturally healthy.
Tip:
Try to cook vegetables by steam only avoid soaking them in water in the pressure cooker, as this leads to leaching of water-soluble vitamins and their loss if the water is discarded, e.g. pressure-cooking potatoes.

Grill:
Grilling is another method that uses very little oil and can therefore help in cutting down fat considerably. e.g. grilled kebobs or grilled fish instead of fish deep-fried in butter.
Tips: Lightly brush oil on kebabs to get the best flavour and color.

Conventional Oven:
Baking in an oven involves cooking food through dry heat and therefore there is no fat required in this method of cooking. E.g. baking a potato in its jacket is a healthier option than French fries or roast potatoes.

Microwave Oven:
This is the latest addition to our kitchen armament and it is a highly versatile one! Like steaming, micro waving also has dual advantages. It cooks food very fast - in a quarter of the time taken by conventional cooking. Consequently there is better nutrient retention. Also, no extra fat is required for cooking.

Non-Stick Cookware:
Using it is the cheapest way of cutting down on fat. Stir-frying or shallow-frying in non-stick vessels dramatically reduces the fat required for cooking. Stir-frying involves heating the food for a very short time on a high flame and therefore the nutrient loss is considerably less. This is very important in the cooking of vegetables which are one of the most important sources of a variety of nutrients and are very vulnerable to nutrient loss in cooking and handling.
Tip: When stir-frying it is best to use a steep-­sided, round-bottomed pan like a wok. This allows you to fry your food using only a small amount of oil.

Well-Honed Knives:
Use sharp knives - bruising fruits and vegetables hastens the loss of vitamins A and C. Avoid the use of iron (non-stainless steel) knives and graters. Iron increases the rate of destruction of vitamin C.
Tip: Wherever possible, tear rather than cut green leaves! Why? When you use a knife to, say, chop up spinach leaves, you cut through the cells, thus releasing an enzyme that hastens the oxidation (destruction) of Vitamin C. On the other hand, tearing causes the leaves to break around the veins rather than across them: this prevents the disruption of the cell and the spilling out of the enzyme.
The proper storage of food also plays a vital role in keeping our diets healthy:

Refrigerator:
No longer is the fridge a luxury item - except in the imaginations of our budget-makers _ today it's a utility item in the kitchen. The length of time that raw vegetables are stored, as well as the temperature and humidity of the storage area, affect nutrient retention. If storage means freezing, the quality and nutrient content will deteriorate at temperatures higher than -18 degree C (0 F). Even at 0 F, losses occur over time.
Tips: Don't leave the fridge door open for longer than necessary.
· Allow very hot foods to cool to room temperature before they are covered and put into the fridge.
· If your fridge does not defrost automatically, make sure you defrost it regularly, otherwise it will not work efficiently.
· Store raw meat, covered, on a shelf below cooked food so that any drip will not contaminate food on a lower shelf which are not to be cooked before being eaten.
· Ensure the door seal works properly.
· Use a fridge thermometer to make sure your refrigerator is working at 5 degree C or colder.

Opaque, Non­-Transparent Or Colored Bottles:
These inexpensive kitchen items can go a long way in the preservation of nutrients. Fresh fruit juice must be stored in non-transparent bottles as exposure to light leads, to a rapid loss of vitamin C - which is the most important nutrient in fruit juice.
Similarly, oil should be stored in a cool, dry place in dark bottles, as exposure to heal and light will hasten the development of rancidity and off-flavours. Exposure to light will also lead to the loss of fat ­soluble vitamin A.

Lids:
Finally, keep the kitchen well stocked with different types of lid, and covers. It is very bad cooking practice to keep freshly-cut fruit and vegetables exposed to air and light: the loss of vitamins is tremendous

Tips for Healthy Aging

No known substance can extend life, but the changes of staying healthy and living a long time can be improved:

• Eat a balanced diet, include plenty of fruits and vegetables in a day.
• Exercise regularly (Check with a doctor before starting on an exercise programme).
• Get regular health check-ups.
• Don't Smoke (it's never too late to quite).
• Practice safety habits at home to prevent falls and fractures. Always wear a helmet on a bike, a seatbelt in a car.
• Stay with contact with family and friends. Stay active through work, play and community.
• avoid overexposure to the sum and the cold.
• If you drink, moderation is the key. When you drink, let someone else drive.
• Keep a positive attitude toward life. Do things that make you happy.

20-30% Calories From Fat

RASAM
4 tbsp red gram (arhar) dal
2 big tomatoes, finely chopped
2 lemon-sized balls of tamarind
1/2 tsp mustard seeds 8 to 10 curry leaves
2 red chillis, broken into pieces
1/2 tsp. red chilli powder
A pinch of asafoetida
2 tsp oil
Salt to taste
Toast & 2 tsp cumin seeds
grind: 2 cloves of garlic
2 cloves
A pinch of fenugreek (methi) seeds
22.6% calories from fat

BAKED FISH WITH SAUCE
1/2 kg fish
1/2 litre tomato sauce
Buttered breadcrumbs (75g bread + 5 gm margarine)
Fillets, For example of pomfret, or pieces of large
fish (preferably without bones) can be used. Place the fish in a greased baking-dish, and cover with tomato sauce. Sprinkle the top with buttered breadcrumbs (made by mixing fresh breadcrumbs with a little melted margarine). Bake in a moderate oven (190 degree C) for about 20 to 30 minutes, or till done (i.e. the flakes of fish should separate easily and the top should be lightly browned).
30 % calories from fat

ROASTED GARLIC SAUCE ON PASTA
2 whole heads garlic
1 tbsp pills 2 teaspoons flour
1 cup plus 2 teaspoons low-sodium chicken broth
2 tbsp Chablis or other dry white wine
2 tsp olive oil
1/2 tsp salt
60 gm cooked pasta
Remove white papery skin from garlic, making sure not to peel or separate the cloves. Wrap each head of garlic separately in aluminum foil. Bake at 400 degree for 30 minutes; let cool 10 minutes. Separate cloves and squeeze to extract I table spoon pulp; discard skins. Mash garlic pulp; set aside. Place flour in a small saucepan.
Gradually add broth, wine, and oil, blending with a wire whisk. Bring to a boil over medium heat; add garlic pulp and salt and cook I minute or until thickened and bubbly, stirring constantly. Process in an electric blender until smooth. Serve with pasta.
30 % calories from fat

ORANGE-FLAVOUR RICE
2 cups orange juice
2/3 cup water
1 cup basmati rice
1 tbsp. margarine
1/2 tsp grated orange rind Orange twists (for garnishing)
20.8 % calories From Fat

BOTTLE GOURD-LENTIL GRAVY
100 gm chana dal
150 gm bottle gourd (dudhi)
2 cups water
1/2 tsp turmeric powder
Salt to taste
For the vaghar:
1 medium onion
1/2 tsp cumin seeds
1 tsp red chilli powder 1 tbsp. oil
28% calories from fat

RAITA
450 ml. low fat curds
2 teacups curd
1 beetroot, boiled
2 cucumbers 2 tomatoes
2 tbsp chopped coriander
1 green chilli
1 tsp sugar
Salt to taste
Tempering:
1/4 tsp toasted cumin seed
1/4 tsp black pepper powder
1 big pinch asafoetida
2 tsp oil
A pinch of red chilli powder
29.6 % calories from fat

BEEF & VEGETABLE STIRFRY
350 gm Beef round steak, boneless
1 tsp vegetable oil
1/2 cup carrots. sliced
1/2 cup celery. sliced
1/2 cup onion. sliced
1 tbsp soya sauce
1/8 tsp. garlic powder
A dash of pepper
1 tbsp. corn flour
1/4 cup water
Trim all fat from steak. Slice steak aross the grain into thin strips about 1/8-inch wide and 3 inches long. (Partially frozen meat is easier to slice.)
Heat oil in fry pan. Add beef strips and stir-fry over high heat. turning pieces constantly, until beef is no longer red - about 3 to 5 minutes. Reduce heat.
Add carrots, celery, onion, and seasonings. Cover and cook until carrots are slightly tender - 3 to 4 minutes.
Mix corn flour and water until smooth. Add slowly to beef mixture. stirring constantly.
Cook until thickened and vegetables are coated with a thin glaze.
24.82 % calorie from fats

10-20% Calories From Fat

CHAAT
1/4 kg potatoes
2 medium cucumbers
2 medium tomatoes
1 onian, chopped
Salt to taste
Lemon juice
Liquidise - 100 gm curd
1 tbsp coriander leaves
3 green chillies
2 tsp mint leaves
11.1 % calories from fat

MANGO FOOL
10 or 12 green mangoes
1/2 litre cow's milk
3 tbsp custard powder 3 tbsp sugar
10.4 % calories from fat

POTATO SOUP WITH ROUX
2 litres water
250 gm. mixed vegetables
2 dried mushrooms
4 medium potatoes
2 tbsp. oil
1 small onion
3 tbsp. flour Salt
Green parsley
Rinse vegetables and mushrooms and clean; prepare stock
Peel potatoes and cut into cubes. When vegetables are tender, drain off stock.
Place potatoes in stock and cook. Cut onion and saute lightly in oil; add flour and mix; brown until yellow and set aside.
Add cold water to roux to make thin paste. Add to stock. Add cut vegetables, bring to the boil. Season with salt, add chopped green parsley.
19.5 % calories from fat

SPROUTS SALAD
50 gm green moong sprouts
50 gm chick peas
2 spring onions
100 gm tomatoes
2 green chillis
1 tsp chaat masala
2 tsp lemon juice Salt to taste
10.6 % calories from fat

ALOO PARATHA
150 gm whole wheat flour
150 gm potatoes
1 small onion, finely chopped
2 green chillies, minced
1 tbsp coriander leaves, chopped
1/2 tsp red chilli powder
1/2 tsp dry mango powder
Salt to taste
1 tbsp oil
16% calories from fat

SPRING PEA ESSENCE
1 litre vegetable broth
1 medium onion, thinly sliced
1 clove roasted garlic
3 cups shelled green peas
1 tsp. chopped fresh mint leaves Lemon juice to taste

Freshly ground black pepper, to taste
1 large carrot, thinly sliced into coins, on diagonal
1 tsp. olive oil I tsp. honey
1 tbsp. chopped coriander leaves
In a large, covered, heavy-­bottomed soup pot, in about 3 tbsp. of the vegetable broth, sweat onion over low heat until wilted and soft. Stir in garlic and peas and cook for about 2 to 3 minutes, stirring continually.
Add rest of vegetable broth and mint. Bring to a boil and then simmer 5 minutes.
Place 1 cup of the pea mixture in a blender and puree. Continue adding until entire mix is pureed. If too thin, add more peas; if too thick, add more broth. Add lemon juice and black pepper to taste.
Note: At this point, if a more delicate soup is desired, puree could be passed though a sieve.
Return soup to pot and keep warm. Meanwhile, blanch carrot until cooked through, Drain. Heat oil in a medium saute pan and add carrot slices. Increase heat to high, add honey and caramelize carrots, quickly, Stir in coriander and black pepper.
Divide soup into 4 bowls and mound equal portions of caramelized carrots onto centre of each bowl.
10 % calories from fat

MOONG SPROUT KHICHDI
100 gm. rice
100 gm. sprouted moong
1 medium onion
1/2 tsp. turmeric powder
2 green chillies
1 tsp ginger-garlic paste
2 tbsp. coriander leaves
1 tbsp. oil
Salt to taste
19% calories from fat

KADHI
200 gm. yoghurt
2 tbsp. gram flour
2 green chillis
4 red chillis
3 bay leaves
2 cinnamon sticks 3 cloves
1 tsp. red chilli powder
1 tbsp. coriander-cumin powder
1/4 tsp turmeric powder
1 tsp cumin seeds
1/2 tsp. mustard seeds
1/4 tsp. fenugreek (methi) seeds
A pinch of asafoetida
A few curry leaves
Salt to taste
19.4 % calories from fat

FISH PAPRIKA
1 tsp oil
1 small onion, peeled and finely sliced
1 clove garlic, peeled and crushed
1 tbsp red chilli powder
50 gm. mushrooms, washed and thinly sliced
1/2 red chilli deseeded and sliced
2 tomatoes, skinned and seeds removed
1 tsp tomato puree
5 tbsp white wine
4 large fillets
3 tbsp low-fat curd
Heat oil in non-stick frypan and cook onion slowly for 10 minutes until browned, stirring occasionally.
Add garlic and red chillies and cook for further 1 minute, stirring.
Add the mushrooms, red pepper, tomatoes, tomato puree, and white wine and cook for 10 minutes.
Skin fish and cut in half down centre, then into strips. When tomato mixture is cooked, place fish in pan, cover and simmer for 8 minutes.
Serve fish and then add the curd to the tomato sauce when it's off the heat. Pour over fish.
13.5 % calories from fat

LENTIL-CHICK PEA STEW
1 cup dried lentils
500 gm. chickpeas
2 cups chicken broth, de-failed 1 cup water
1/4 kg carrots cut in 1/2 inch slices
4 stalks celery, cut in I inch pieces
3 medium onions
1 small clove garlic, minced
1 tsp. ground cumin
1 tsp ground coriander
1/2 tsp garam masala
1/4 tsp. red chilli powder I tbsp. oil
17.4% calories from fat

CHICKEN & VEGETABLE STIR-FRY
(In place of beef in the Beef & Vegetable Stir fry recipe (see below) use 3 chicken breast halves. Slice into thin strips. Chicken should be cooked until thoroughly done or no longer pink in color)
12.85 % calories from fat

LIGHT BEEF STROGANOFF
350 gm Beef round steak, boneless trimmed
100 gm fresh mushrooms
1/2 cup onion, sliced
1/2 cup beef broth, de-fatted
1/2 cup water
2 tbsp. ketchup
1/8 tsp pepper
2 tbsp flour
1 cup buttermilk
2 cups noodles, cooked, unsalted (about 2-1/2 cups uncooked)
Slice steak across the grain into thin strips, about 1/8-inch wide and 3 inches long. (It is easier to cut thin slices of meat if it is partially frozen.)
Wash and slice mushrooms.
Cook beef strips. mushrooms and onion in non-stick frypan until beef is lightly browned.
Add broth, water, ketchup and pepper. Cover and simmer until beef is tender, about 45 minutes.
Mix flour with about 1/4 cup of the buttermilk until smooth; add remaining buttermilk. Stir into beef mixture. Cook, stirring constantly, until thickened. Serve over noodles.
19.63 % calories from fat

PAPAYA SAUCE (Serve over grilled fish fillets)
1 ripe papaya peeled, seeded, and chopped
2 tsp grated fresh ginger
1/4 cup chicken Stock, defatted
19.2 % calories from fat

CHOCOLATE SAUCE
2 tbsp. cocoa
1 tbsp. drinking chocolate powder
1 tsp. butter
1 cup powdered sugar
1 tsp. corn flour
water

12.9% calories from fat

< 10% Calories From Fat

IDLIS
2 cups urad daal (white lentil)
4 cups rice
Salt to taste
3.6 % calories from fat

POTATO AND FLOUR PORRIDGE WITH CHEESE
10 medium potatoes
Salt
2 cups wheat flour
150 gm. cottage cheese
Pour boiling water to cover peeled potatoes, salt, cook.
Mash potatoes without draining and add flour while hot.
Mix thoroughly and heal simultaneously. When flour has all been blended, cover pot. Place over very low heat until the mixture thickens.
When the dish loses its raw aroma, arrange on a platter, forming half-moons with a spoon. Sprinkle with crumbled cheese.
Serving suggestion: Serve with buttermilk.
3.4 % calories from fat

KURMURA LADOO
1/4 kg kurmura
1/2 kg chikki gur
1/2 cup water
0.25 % calories from fat

CRUDITES
4 carrots
4 capsicums 4 radishes
4 beetroots
Serving suggestion: Serve with a low-fat dip so as not to sabotage the nutritional goodness of crudités.
6.1 % calories from fat

HIGH-FIBRE OAT BREAD
1 medium potato
2 tablespoons honey
1 cup whole-wheat flour 1 cup unbleached flour
2 1/2 teaspoons baking soda I teaspoon cream of tartar 1/2 teaspoon salt
3/4 cup rolled oats
1/4 to 1/2 cup currants or raisins
Pre-heat oven to 375 degree F.
Peel and slice potato. Place in a small saucepan with water to cover and cook until tender. Drain potato, reserving 3/4 cup of the potato water. Mash the potato. Add 1/2 cup mashed potato and honey to reserved potato water, stirring well.
Into a medium bowl, sift together flours, soda, cream of tartar and salt. Stir in oats and currants.
Make a well in the centre of the dry ingredients and pour in the potato mixture. Stir until a stiff dough forms. Turn out onto a floured hoard and knead one minute with floured hands. Shape into a ball. Place in an 8-inch round greased cake pan and flatten slightly. With a sharp knife, make a cross slash in the top of the loaf.
Bake until loaf sounds hollow when lapped, 25 to 35 minutes.
For best slicing, cool completely before serving.
5% calories from fat

LEMON SQUASH
2 cups water
3 cups sugar
1 cup fresh lemon-juice (of about 10 lemons)
0% (Trace) calories from fat

TOMATO JUICE
1 kg tomatoes
Salt, pepper and sugar to taste
A few drops Worcestershire sauce
6.4 % calories from fat

CLEAR FRUIT SOUP
500 gm cut fruit (apples, pears etc.)
1 liter water
Cloves
cup water
2 tbsp. corn flour
Rains fruits and cut into segments. Cook in skin with seasoning. Press through sieve and bring to the bowl. Dissolve corn-flour in cold water (1/2 cup). Pour into simmering stock, stirring constantly, and bring to the boil. And sugar to taste.
Serving suggestions: Fruit soups may be served cold with toasted roll slices or with dumplings.
0.4% calories from fats

BEETROOT SALAD
2 or 3 beet roots
2 tbsp. vinegar
1 tsp sugar
Salt and pepper to taste
Scrub the beets but do not remove the skin, root, or lower 5 cm of the stalk. Cook in a pressure cooker till tender. Peel and slice. Mix the vinegar, sugar, salt and pepper, and pour over the beet. Chill a little before serving.
1.6 % calories from fat

TOMATO AND SPRING ONION SALAD
2 or 3 tomatoes (chopped)
2 spring onions (chopped)
A few sprigs green coriander (chopped)
1/2 tsp salt
1 green chili (chopped)
2 tsp vinegar
1 tsp sugar
Mix all the ingredients together, and set aside for some time before serving.
8 % calories from fat

CARROT AND RAISIN SALAD
1/4 kg. Carrots
100 gm. Raisins
Juice of lemon
Salt to taste
Mix grated carrots with other ingredients and refrigerate for at least an hour to allow raisings to swell up.
0% (Trace) calories from fat

YAM SALAD
1/2 kg yam (Zimikand)
2 green Chillis
1/4 tsp red chilli powder 1/4 tsp black pepper
2 tsp salt
2 tbsp lime juice
2 tsp coriander leaves
1.3 % calories from fat

TOMATO-MUSHROOM STEW
2 large cups of fresh mushrooms
I large cup cauliflower florets
4 big tomatoes, skinned, de-seeded and pulped
10 baby potatoes
1 carrot, cubed
10 baby onions 8-10 flakes garlic
2" piece of ginger
2 sticks of cinnamon I bay leaf
1/4 tsp. pepper powder
1 tsp. sugar
A pinch of salt
0.6 % calories from fat

CHICKEN WITH NOODLES
50 gm chicken, boiled and shredded
100 gm mushrooms, boiled
100 gm cabbage, shredded
1 Litre lettuce
5 spring onions, sliced
100 gm. capsicums, cut in strips 3 stalks celery, chopped
150 gm noodles
3/4 tsp Ajinomoto
2tps Soya sauce
1 tsp Chilli sauce
2 tbsp corn flour
Salt to taste
8.8% Calories from fat

BROWN RICE RISOTTO WITH DRIED FRUITS
cup medium-grain brown rice
4 cup of hot water
tbsp ground allspice
tbsp ground cardamom
1 tsp vanilla
1 2-inch piece of lemon peel
1/2 cup chopped dried fruit
Place the rice in a large frying pan.
Stir over medium-high heat until it becomes light auburn and fragrant, which should take about 5 minutes. The rice will crackle and pop as it cooks.
Pour in the hot water slowly. Add the allspice, cardamom, vanil1a and lemon peel. Boil for 5 minutes.
Add the fruit to the pan. Cover loosely, reduce the heat, and simmer gently until the rice is tender and all the water has been absorbed, about 45 minutes. Stir occasionally and add a bit more water if necessary. Remove lemon peel before serving. Serve warm.
5 % calories from fat

CHICKEN ITALIANO
4 Chicken breast halves, skinned, boned
1 tsp vegetable oil
125 gm thin spaghetti, broken into fourths
1 small onion, cut in wedges
1 small green pepper, cut in strips 1/8 tsp minced garlic
1/8 tsp salt
1/8 tsp pepper I bay leaf
1/2 kg tomatoes
1/4 cup water
1 tbsp parsley, chopped
Pound chicken breasts with a meta1 mallet between sheets of plastic wrap until about 1/2·inch thick.
Heat oil in fry pan. Brown chicken
breasts on each side.
Add spaghetti, onion, and pepper strips around chicken. Sprinkle with seasonings.
Break up large pieces of tomatoes
Pour tomatoes and water over top of chicken.
Bring to a boil. Reduce heat, cover, and cook until chicken and spaghetti are done, about 15 minutes.
Remove hay leaf. Garnish with parsley.
9.64 % calories from fat

TOMATO CHUTNEY
1/2 kg. tomatoes
1/4 kg. sugar
1/2 tsp lime juice
1/4 tbsp. mustard seeds
0.8 % calories from fat

TAMARIND CHUTNEY
25 gm tamarind
25 gm jaggery
1/2 tsp. pepper powder
1/2 tsp jeera powder
1 tsp. salt
3.2 % calories from fat

DATE AND TAMARIND CHUTNEY
100 gm. Dates
100 gm tamarind
50 gm jaggery
1/2 tsp red chilli powder
1/2 tsp jeera power
A pinch of salt
1.7 % calories from fat

GREEN TOMATO CHUTNEY
1 kg green tomatoes
1/4 kg apples
1/2 kg onions
1/4 kg raisins or sultanas
a small piece of fresh ginger
6 red chillies
2 tsp salt
1/2 kg brown sugar
1/4 liter vinegar
1.5 % calories from fat

TOMATO AND ONION CHUTNEY
4 large ripe tomatoes
3 onions (chopped)
1/2 cup vinegar
1 cardamom (large)
1 bay leaf
1 green chilli
1/4 cup sugar
1/2 tsp salt
1 piece cinnamon 5 cloves
1 tsp cumin seeds
4.5 % calories from fat

MINT CHUTNEY
3 tbsp fresh mint leaves
3 green chillis
2 medium onions I" ginger
3 cloves garlic
2 tsp amchur powder (or half a green mango)
1 tsp salt
2.5 % calories from fat

BLACK BEAN SAUCE (Use over grilled fish fillers)
1 cup cooked, drained black beans
2 chillis, seeded and chopped
1 green onion (shallot), chopped
2 cloves garlic, minced
1 tbsp. chopped coriander leaves
1 cup chicken stock, defatted
4.6 % calories from fat

CHILLI BEAN DIP
450 gm kidney beans I tbsp vinegar
1 tsp chilli powder
1/8 tsp ground cumin
2 tsp onion, grated
2 tsp parsley, chopped
Boil kidney beans; save liquid Place beans, bean liquid, vinegar
and seasonings in blender.
Blend until I smooth. Remove mixture from blender. Stir in onion and parsley Chill thoroughly.
Serving suggestion: Serve with crisp vegetable sticks (crudites)
Trace calories from fat

ORANGE JELLY
1 2/3 cups orange juice (fresh or tinned)
1 1/2 tbsp gelatine
1/3 cup water
Sugar to taste
Dissolve the gelatine in the water.
Cool and add the juice and sugar. Taste for sweetness. Pour into mould and leave in the refrigerator to set.
1.1 % calories from fat

POACHED PEARS
4 medium pears, peeled, with stems
1 1/2 cups water
1/4 cup grenadine (syrup made from pomegranate juice)
1/2 tsp. ground ginger
Lemon twists (for garnish)
0% (Trace) calories from fat

MOCK CREAM
1 tbsp golden syrup or gur syrup
1 egg white
0% (Trace) calories from fat

APRICOT SAUCE (A dessert sauce)
2 cups fresh, stoned apricots or
1/2 cup dried, stoned apricots
1 tbsp. corn flour
1 cup white wine (sweet)
1 cup sugar
1/2 cup water
Sprinkle fresh apricots with water and cook. Press through sieve. Soak dried apricots for a few hours. Cook in a small amount of water and press through sieve.
Heat wine with sugar. Mix corn flour with water and add to hot wine. Bring to a boil, stirring constantly, and mix with apricot pulp.
If the sauce is too thick add a few spoons of hot water.
(The sauce may be prepared in the same manner using other aromatic fruit like raspberries or strawberries. Do not cook strawberries. Mix pulp with flavored wine when it begins to cool. The raspberry pulp should be added to the boiling wine since this helps to develop the proper raspberry aroma.)
0% calories from fat

Low fat Indian recipes

Fat, of course,
is what we’re all trying to steer clear of. That is why Health & Nutrition went on a fat-finding mission to discover the foods with the leanest profiles and the biggest health benefits. Cut and keep and use the math we figured out for you!
The guidelines used by Indian nutritionist today tell us we should keep our intake of fat calories down to less than 30 percent of total calories if we have no health problem, and even lower- between 20-25 percent –if we suffer from heart disease, obesity, diabetes, high blood pressure or certain other conditions of ill health.
And yes, dietary fat deserves this kind of embargo. First, it is a major risk factor for heart disease, stroke and some types of cancer. A study published in the journal of the American Medical Association suggests, for instance, that by limiting fat of under 25 percent of calories, we can stop new cholesterol build-up in the coronary arteries.
Plus, fat is considered enemy number one in the battle of the bulge. New research confirms it lean people, it has been found, get about 29 percent of their calories from fat; overweight people get about 35 percent (The American Journal of Clinical Nutrition).
The 25 percent limit doesn’t however mean that every food you eat has to be 25 percent fat or less, but it does mean that 25 percent should be your overall average,
What is confusing to most people is how to compute that 25 percent. First, you’ll need to know the basis about calories. The calorie is our foods come from three sources: Carbohydrates, proteins and fats.
1 gram of carbohydrates brings in 4 calories
1 gram of protein brings in 4 calories
but 1 gram of fat brings in 9 calories ( And the calories from fat are the calories that stick in you )
To figure our what percentage if calories in a particular food or dish come from fat, you’ll need to know(i) the total number of calories in the food/dish, per serving and (ii) The gram of fat per serving. Then plug into this formula:
Percent of fat calories ={(Grams of fat preserving x9)/Total Calories per serving } X 100
If the answer exceeds 25 percent, let the food be or eat it only in small portions.
For example, a packet of potato chips says each 100 calories serving has 6 gram of fat, so you multiply those 6 grams by 9(54), then divide by total calories (100), which gives you 0.54. When you multiply by 100, the calories from fat equal 54 percent (a whoppingly unhealthy high). This formula, of course, works most readily with commercially prepared foods whose labels list the nutrition information you need. If you want to know the percentage of fat calories you’ll get from 50 grams of almonds, you’ll need a nutrition reference at hand,
And things become even more complicated if you trying of figure out the percentage of fat calories in a dish like, say, Avial which may have 15-20 ingredients of different kinds You’ll need not only that nutrition reference but a pocket calculator, too.
To make things easier fir you, we’ve put together this representative rating of the fat content in 50 dishes, the majority of then un common use. You’ll find, at an instant glance, what percentage of fat you will get in the typical recipe for Raita- or in Aloo Parantha. You will also find a few surprises.