Thursday, September 29, 2011

Quick Healthy Recipes- Part 5

Broccoli Stir Fry

2 medium size Fresh Broccoli
McCormick Grill Mates Roasted Garlic & Herb Seasoning(2.75 oz)

3tsp Oil
1 tsp Salt
Cut Broccoli into medium-size pieces. You can even slice the hard stem from out side and use the soft part of stem.  Take microwaveable bowl Add Cut Broccoli and soak in water with 1 tsp salt.
Microwave 4 min on high. Drain all the water with help of Colander.
Heat nonstick pan, put 3 tsp oil and put Broccoli. Use wooden flat spoon to stir Broccoli time to time for 5min. Once Broccoli is slightly pan roasted from all sides sprinkle McCormick Ready Seasoning. Sprinkle generously till all the broccoli is covered with Seasoning. Keep stirring till for another 3min.
Note: Don’t add salt as McCormick Ready Seasoning already has salt and all spices. Don’t cover while cooking as we want Broccoli to be crispy.

Chilli Stuffed

10 Long Green Fresh Chillis with Stem(jalapenos)
2 Tsp Jeera Powder(Cumin Pwd)
1 Tsp Salt
½ tsp Hing(Asafetida)
Pam(Spray oil)
Wash Green Chillis and wipe it dry. Don’t take out the stem of chillis. Slit chillis with help of Knife from one side and let other side remain intact.  Scrape out seeds very gently with help of tip of the knife.

Now mix the Cumin Powder, Salt and Hing and keep this mix on flat plate. Lift that mix on knife  tip and gently spread it evenly inside the slit green Chillis. You can even use the spoon end to spread the mix inside chillis. Once done stuffing all the chillis with the mix, heat the nonstick pan.

Keep chillis on hot pan and spray oil or sprinkle little oil evenly on all the chillies, after a minute turn the chillies with help of fork. Make sure to cook very little on both sides of chilies and remove from pan.

Serve as side dish for pulao or Roti Subjior Curd Rice or with Sambar Rice. It goes well with all Indian meal.

Note: Keep exhaust fan on as sometime chilli smoke can really make you cough hard. Don’t overcook chilli as semi crispy chillis taste great.

Red Spinach/Chaulai/Rajgiri  ki Subji

1 bunch
Red Spinach(Clean it by separating leaves from hard stem)
1 big onion chopped
3 red dry whole chili
1-2 whole garlic pods(Optional)
1 tsp cumin seeds(jeera)
Salt to taste

Method to cook:
Wash the cleaned
Red Spinach leaves properly under running water and chop them.
Heat oil in a kadai/pan. Add cumin seeds, Red Whole Chilli, chopped Onions. You can add sliced Whole Garlic pod(it’s optional). Cook till onion turns soft and slightly golden.
Add chopped
Red Spinach and salt. Cook for 4-5 minutes. The leaves will release water. Lower the flame at this point. Don’t cover the pan it should be cooked in open pan.
Bhaji needs to be cooked in that water only. If water dries out, add splash of water and cook again.
Your Subji(Veggie) is ready to eat with rice or roti.

By: Reena Sharma

Tuesday, September 27, 2011

Quick Healthy Recipes- Part 4

Chana(Garbanzo) Salad

2 Cup Boiled Chana(Garbanzo)
1 small onion
2 Green Chilies(jalapenos)
2 Tomato
Cilantro/Hara Dhania
1 Lemon
Cut Onion, green chilies, tomato in very small pieces. Mix with boiled & water drained Chana(Garbanzo).
Add Salt, little lemon juice and finely chopped cilantro on the top. Mix it well and it’s ready to eat.

Note: I use canned Chana(Garbanzo) sometimes when I shortage of time but ake sure rinse it well under running water to make sure all preservatives are gone.
Raita/Yogurt Salad

1 Cup Yogurt/Dhai/Curd
1 Cucumber
1 small onion
2 Green Chilies(jalapenos)
1 Tomato
Cilantro/Hara Dhania
Cut Cucumber, Onion, green chilies, tomato in very small pieces. Mix with Yogurt.
Add Salt and finely chopped cilantro on the top. Mix it well and it’s ready to eat.
Note: Raita goes well with Biryani or vegetable Pullao
Spinach Paratha
·         3 cups whole-wheat flour
·         1 large bunch spinach Only leaf part not the stem (approximately 1 lb or 500 gms)
·         1 tsp cumin powder
·         1/2 tsp red chilli powder
·         1/4 tsp asafetida powder
·         1/2 tsp turmeric powder
·         1/2 tsp Oregano(Ajwine)
·         Salt to taste
·         Oil to pan-fry the parathas
·         Wash spinach leafs then steam it in cooker(just 1 whistle) or put in bowl put the lid and microwave for 4min without any additional water.
·         Add the coriander, cumin, red chilli, asafetida, Ajwaine and turmeric powders, salt to taste to the whole-wheat flour. Add the spinach also and mix all together, kneading to form a medium-soft, smooth dough. Add some more whole wheat flour if the dough is too soft or you can add little water if dough is too hard.
·         Keep the dough aside in a close container for 1/2 hours.
·         Divide the dough into equal-sized portions and roll into balls between your hands till they are smooth and without cracks.
·         Very lightly flour a rolling board or clean counter surface and roll each ball into a circle Or you can fold it with little oil between the layers and make triangle paratha.
·         Heat a griddle/nonstick pan/ tava and cook the parathas one at a time like this: Put a paratha on the griddle. Do the first flip when you see tiny bubbles rise on the surface of the paratha. As soon as the first flip is done, apply little oil on both sides of paratha . Flip again cook from both side. The paratha is done when both sides are crispy and golden brown.
·         Serve hot with yogurt and chutney. I will not recommend pickle as it’s high in saturated fat. As we are practicing healthy food let’s avoid pickle and try it with fresh CilantroChutny or mint Chutny.

Note: Spinach Parata well with curd or pickle or Tomato or mint chutney

By: Reena Sharma

Friday, September 16, 2011

Limit Oil intake for good health

*My Observation Friends*:

I drained the Oil in kitchen sink I had used for frying Modak(dumplings) & Puri(Indian bread) during Ganesha festival. Then I started tap water to max; to my surprise sink was clogged, I had to start garbage disposal unit to drain the water. If kitchen sinks (2inches wide) can get clogged with little oil then our Arteries are way too small to handle oil. Be careful!!! Limit intake of oily food to avoid health issues, heart diseases.

Note: It was left over oil (100% pure olive just 3/4th cup) without any food remains and my sink was clean.

By: Reena Sharma

Thursday, September 15, 2011

Things I do to Cheer Myself Up

1. Call up a friend or sister or mother to talk about it (or to get your mind off it).
2. Watch a good movie, preferably one that you've already seen and liked.
3. Eat a good meal. Something different and delicious, something out of the ordinary. A good meal can always brighten up a bad mood.
4. Go for a walk (After an argument I do this to cool down). Doing this will make your body release endorphins and adrenaline through your body which will make you feel better physically and emotionally.
5. Be spontaneous. Sometimes a consistent and boring routine can make you feel bad. Do something out of the blue, but don't make any rash decisions ;) Like Give surprise visit to close friend.
6. Take a nice long shower. You will feel happier and refreshed.
7. Get out of the house! The fresh air will make you feel better. Go somewhere with a friend, a family member, or even by yourself like beauty parlor, shopping, temple or just window shopping. Staying inside is like trapping yourself inside your depression.
8. Listen to music. Don't listen to sad music–try listening to energetic tunes or a song that inspires you or reminds you of good times.
9. Have a good cry. Sometimes the sadness stays inside your head if you try to force yourself to be happy. Try to let the tears out at the most appropriate time, mainly the best time when you are alone. Do this, and you might feel more relieved of your sad feelings, as if it "got off your chest".
10. Put your feelings into perspective. Is what you're upset about really as important as you think? Did it seem too heavily affect more on yourself than those around you? If you sulk about little problems, like not receiving a perfect behavior from senior or something from past, then you're going to feel sad a lot more easily. Not all of your problems require you to use your head. If you use reason to cheer yourself up, chances are you'll feel a lot less stressed.

Tuesday, September 6, 2011

Quickly reduce triglycerides

Lowering your triglyceride levels, you may be able to reduce your risk for heart disease and improve your overall health.

Step 1
Eat fewer calories to keep your triglyceride levels from soaring. Unused calories are stored as fat and turn into triglycerides in the body. By limiting the number of unused calories you consume, you may be able to lower your triglyceride levels.

Step 2
Limit your sugar intake, Eating fewer sweets, like candy and cake, may help lower your triglyceride levels within days.

Step 3
Switch out saturated fats, like butter, for monounsaturated and polyunsaturated fats, like olive oil. For example, dipping your bread in olive oil instead of coating it in butter at dinner may help lower your triglyceride levels.

Step 4
Replace a dinner of red meat with fish twice a week. Instead of eating a hamburger, enjoy a piece of baked salmon, drizzled with olive oil and lemon juice. Salmon is lower in saturated fat than red meat and contains omega-3 fatty acids, which may help lower triglyceride levels.

Step 5
Swap refined carbohydrates, like white bread, for complex carbs, like whole-grain bread. Complex carbohydrates do not turn into fat as quickly as refined carbohydrates, which may help lower your triglyceride levels.

Summary: Reduce Calories, Diet(Whole Grains), Replace bad fats with good(Olive oil,Omega-3), Exercise(30min), Weight Loss(lose 5lbs to 10lbs)