Tomato & Dhaniya ka Shorba (Tomato & Coriander Soup)

This soup makes a healthy dinner.

 Low in calories, the ingredients are loaded with tons of benefits.

Tomatoes are known for its antioxidant properties and play a major role in maintaining cardiovascular health. Coriander is also known to increase HDL Cholesterol in our body which is popularly known as the good cholesterol and is extremely important for a healthy heart.

Ingredients:
4 medium tomatoes
Coriander (about 1 cup)
Garlic (about 2-3 pods)
Cumin seeds
Black pepper
Salt to taste

Method:
1. Cut the tomatoes into 4 halves and pressure cook them for about 10 mins
2. Once cooled, mash the tomatoes properly 
3. Blend together the tomatoes and the coriander to make a smooth paste
4. Strain the mixture to remove tomato skin if any
4. Heat oil in a pan, add the cumin seeds. Once the cumin seeds start to crackle, add the tomato & coriander mixture to the pan
5.Add about 1/2 cup of water and cook till it starts boiling
6. Add salt & pepper
7. Garnish with fresh coriander and serve hot

What exactly is Dietary Fiber ?

We have often come across the word " Fiber " whenever we read an article on heart health or general well being. But do we exactly know why the right kind of fiber is necessary in our daily diet ?

Here, lets take a look at some of the basic facts on fiber :

As we all must have read in our Biology books in school, dietary fiber is mostly known as roughage or bulk. It mainly forms the part of the plant body that human body can not absorb or digest. Hence, it is the "extra" bulk. All other food categories like fats, carbohydrates, proteins are digested by our body but the fiber moves out of our body. Hence, it is essential for our bowel movement.

There are two kinds of fiber: Soluble and insoluble fibers

Soluble fiber dissolves in water to form a gel like material and mainly helps in lowering blood cholesterol. They are mainly found in oats, apples, citrus fruits,peas etc

Insoluble fiber helps in the movement of undigested food through our systems and relieves constipation. It is mainly found in Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

Apart from ensuring good bowel movement and bowel health, it plays a major role in lowering cholesterol as the bad cholesterol gets dissolved.

 It is also proven that they help lower blood pressure and contributes majorly to maintain a healthy weight as it makes you feel full for a longer time.

So be sure to include lots of fresh fruits, vegetables and whole grain food stuff in your diet.

Coriander Chutney / Dhaniya ki Chutney

For a healthy lifestyle these days, we often avoid oily food.


However, sometimes we miss the extra spice of pickles alongside our main course.However, we cant always give in to our temptations as pickles contain a lot of oil.

So, here is some healthy & quick alternative that will definitely add that extra zing and is no less in taste as compared to pickes.
Coriander Chutney

Things you need: 

1.Coriander leaves - 1 bowl finely chopped
2. Lemon juice - 3tbsp
3. Green chillies - 2
4. Sugar - a pinch
5. Salt - to taste

Process:

1. Grind the coriander & green chillies together
2. To the paste, add the lemon juice, sugar and salt.


Mix well and your spicy chutney is ready to be served.

Coriander not only adds a great flavour to all your dishes, it also has numerous health benefits. It also lowers LDL(bad cholesterol) cholesterol and increases HDL(good cholesterol) cholesterol levels apart from aiding in digestion, curing intestinal gas, preventing nausea & urinary tract infection. It lowers the blood glucose levels in diabetics and prevents skin problems too.

Rava idli

This is a breakfast recipe loaded with loads of health and taste.

A simpler yet quicker version of the regular idli recipe, this instant version of the idli can be made within 20 mins.

Lets take a look :

Things you need :

1.suji or semolina - I cup
2. Curd - 1/4th cup
3. Curry leaves
4. Sesame seeds
5. Water - 1cup
5. Salt to taste
6. Coriander
7. Soda bicarbonate - a pinch

Process :
1. Mix the suji with the curd and water and keep for 10 mins
2. For the tempering, heat oil in a pan and add curry leaves and the the sesame seeds
3. Add the tempering to the suji batter and coriander
4. Add the soda bicarbonate to the batter
5. Grese the microwave safe or steel idli stand with a little oil and steam

Healthy and tasty breakfast is ready to be served. Serve hot with  sambar.

The wonders of exercising

A sedentary lifestyle has been seen as the biggest culprit of many diseases. Heart diseases, obesity and high blood pressure tops the list.

A simple 30 minute walk or even a simple jog can help you combat such disturbing health conditions.

Here is how exercise helps us: 

• Strengthen your heart and cardiovascular system
• Improve your circulation and help your body use oxygen better
• Improve your symptoms of congestive heart failure
• Increase energy levels so you can do more activities without becoming tired or short of breath
• Increase endurance
• Lower blood pressure
• Improve muscle tone and strength
• Improve balance and joint flexibility
• Strengthen bones
• Help reduce body fat and help you reach and maintain a healthy weight
• Help reduce stress, tension, anxiety and depression
• Boost self image and esteem
• Improve sleep
• Make you feel more relaxed and rested
• Make you look fit and feel healthy

This along with a  healthy diet goes a long way in maintaining your health.

Source: http://www.webmd.com/heart-disease/guide/exercise-healthy-heart

Know your Cholesterol

Cholesterol is one of the most dreaded words amongst the health conscious people.But let us find out some facts about it:

What is cholesterol ?

Cholesterol is a lipid (fat) which is produced by the liver.The waxy steroid is transported through the blood plasma in all aminals. It is essential in building and maintaining the cell membranes and determines which molecules should be passed through the membrane.

Cholesterol is carried in the blood through molecules called the lipoproteins.Lipopraoteins as the word suggests contains both proteins and fats.


Here are some of the other functions of cholesterol:

· It is involved in the production of sex hormones (androgens and estrogens)

· It is essential for the production of hormones released by the adrenal glands (cortisol, corticosterone, aldosterone, and others)

· It aids in the production of bile

· It converts sunshine to vitamin D. Scientists from the Rockefeller University were surprised to find that taking vitamin D supplements do not seem to reduce the risk of cholesterol-related cardiovascular disease.

· It is important for the metabolism of fat soluble vitamins, including vitamins A, D, E, and K

· It insulates nerve fibers

(Source: http://www.medicalnewstoday.com/articles/9152.php)



There are three different forms of Lipoproteins:


· Low density lipoproteins (LDL)


· High density Lipoproteins (HDL)


· Triglycerides


LDL popularly known as the bad cholesterol is the most dreaded one. It carries the cholesterol from the liver to the blood. If the quantity carried is more, it gets deposited in the arteries causing blockage It increases the risk of cardio vascular diseases

HDL popularly known as the good cholesterol as it prevents cardio vascular diseases and takes the cholesterol away from the blood to the liver.


Triglycerides are the form in which most fats exist in the body. Triglycerides along with cholesterol form the blood fat. Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates





How does high cholesterol levels affect us?


High cholesterol levels give rise to a host of heart problems including arterial diseases, heart attack, stroke and other cardio vascular conditions.

What causes high cholesterol?

· Sedentary lifestyle
· Diet rich in fat
· Smoking habits
· Increased consumption of alcohol

Healthy vegetable tikia

I am sure tikia reminds any Indian of a nice spicy evening snack enjoyed at roadside chat stalls.

But health and the roadside chat stalls don't mostly go together.

However, we here suggest a healthier version of this snack. Its based on a simple funda - toss loads of veggies together and use very little oil to make your own healthy version of the tasty junk food.The simple recipe will just take half an hour to give you a delicious dish.

Ingredients:

3 large potatoes

1 carrot

1/2 a cup chopped Beans

1/4th cup chopped Cabbage

Chaat masala

Red chilli powder

green chillies ( depends on taste)

Black salt

Salt to taste

2tbsp oil

Method:

1. Boil all the vegetables together and mash them well

2.Add chaat masala,green chilies, black salt powder, red chilli powder and salt to the mashed vegetables and mix well

3. Roll the mashed mixture into small round shapes

4. Grease a non stick pan with a little oil

5. Place the tikkias on the pan and fry till both the sides turn brown in  colour

Your delicious healthy tikkias are ready. Serve them hot with green chutney.

You can also serve them stuffed in breads.