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
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).
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).
No comments:
Post a Comment