Sue's Nutrition Buzz

Fruit & Veggie Sprays clean better than water- Make your own for just a few cents.

2011-10-14T08:20:00.000-07:00

This is a follow up on my previous post on going organic without breaking the bank. . I shared from my experience how I saved on going 'totally organic' by using my own homemade version of veggie/ fruit spray and wash. This spray/ wash effectively takes off pesticide and fertiliser residue making the produce safer for consumption. This is specially good for the Dirty Dozen list of foods put out by the Enironmental Working Group every year. The Dirty Dozen have the highest pesticide content. Click on link to see a beautiful slide show of the Dirty Dozen.

Science behind the spray / wash
While water and a scrub brush will do good job of removing surface dirt and some bacteria, a Veggie/ Fruit spray can provide some extra insurance by removing more than just dirt . Pesticides are oil based and not water soluble ( meaning water alone will not remove them ) The ingredients used in Veggie/ Fruit sprays help clean and remove pesticide and wax by loosening and emulsifying the residue so it can be rinsed off easily.

Advantages of making your own homemade Veggie/ Fruit wash.
CHEAPER by the dozen - will cost only a couple of cents while an average bottle of Veggie/Fruit spray costs close to $4.00.
USE liberally - since it costs so little.
ALL natural - nice to know what you're spraying on your produce.

Home made Veggie/ Fruit spray
1 tbs lemon juice
2 tbs baking soda
1 cup water

Store in a labelled spray bottle .
Spray the produce, leave for 2 minutes, scrub , rinse and pat dry.

Home made Veggie/ Fruit Wash
1 cup vinegar
3 tbs salt
3-4 cups water

Soak veggies or fruit in a basin or clean sink filled with Veggie/Fruit wash for 10 minutes. rinse and dry.

To "Spray" or "Soak"
For soft or high surface produce like strawberries, lettuce, broccoli etc use the wash or soak method.
For hard surface produce like apples, pears, potatoes use the spray. - spray , rub and rinse.

Be Safe !! Wash your produce and enjoy them !!

Slide show presentation of the Dirty Dozen

Going Organic.....how far should you go ?

2011-10-13T07:22:00.000-07:00

Talking about going organic can be a touchy subject. Since I just talked about it at a workshop this morning, I feel brave enough to blog about it. Everyone knows that "Going Organic" is better but there are practical aspects of seeing how to fit it into the family budget as going "totally organic" can be quite an expense. In my family, I can say we go 50:50 and that seems to work quite well. The way my family eats fruit and produce, I would be spending a mini fortune on organic produce. So, we go organic mostly with livestock which includes meat and milk. I also purchase some seasonal organic produce. When I don't buy organic produce, I use a Fruit/Veggie spray that takes off pesticide residue so it is pesticide free. I am now going to share my tips on Going Organic within a budget that works for my family.

Organic foods are defined as foods that are produced using methods free of modern synthetics. The term synthetic can include pesticides, fertilizers, food additives, genetically modified organisms, growth hormones and use of processes like irradiation and chemical ripening. If you want to know the meaning of those fancy terms, click on them. The last term chemical ripening is a process by which ripening of fruit and vegetables is delayed up to even a year. This process in my opinion is the worst. Have you ever thought that ripe red tomato or those luscious cherries which look almost too good to eat could be more than 4 weeks old? If it was chemically ripened it can.

Pros and Cons of Organic Foods

Cons ( there are some)

Have a very short life span since they are free of preservatives and additives. So they must be consumed quickly.
Organic foods become less shelf stable because methods like irradiation are not used on them. Irradiation basically kills bacteria and micro organism. If not eaten at the right time or stored at the right temperatures they can cause Food Borne Illness very easily.
Organic meats (deli meats) are free of nitrates, which is a good thing. However, they are higher in sodium because sodium is used as a natural preservative. I use organic deli meat for my kids "Lunch sandwiches" because I think higher sodium is the lesser of the two evils and my kids don't have hypertension.
Organic foods are more expensive than conventional foods.

Pros

Fewer pesticides and preservatives are always better for children and adults.
Higher nutritional value - absence of pesticides etc boosts production of phytochemicals in the produce.
Fresh - since they do not go through "chemical ripening"
Taste better most times - Especially with freshly picked organic produce.
More Immune system protection.
Linked to fertility health

The persons who would benefit most from eating more organic foods are pregnant, lactating moms and children. Children with ADHD have shown marked improvement after switching to organic foods.

Some easy ways to go organic with out breaking the bank.

Shop at farmers markets or good Co-ops
Join a community support agriculture farm ( usually very reasonable and charge a set price for organic produce in season)
Buy produce in season and shop around for deals.
Grow your own produce ( private gardening ) and make it as close to organic as you can by using natural fertilizers and pest control methods.
Terms like free range, harmone free, minimally processed are not 100% organic but are cheaper and a better bet than conventional foods.

Dirty Dozen and Clean 15
This is a list brought out by the Environmental working group every year which rank the "Dirty Dozen" produce items that have the most pesticide in them. They also rank the "15 Clean Foods" that have the least pesticide in them.

Here is a look at 2011 Dirty Dozen (ranked in order of highest to lowest pesticides)

Apples, celery, strawberry, peaches, spinach, nectarines, grapes, bell pepper, potatoes, blueberries. lettuce and kale greens.

2011 Clean 15 (Ranked in order of least pesticides )

Onions, sweet corn, pineapple, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe, water melon, sweet potatoes, grapefruit, mushrooms.

If want to go organic on produce - Go with the dirty dozen and safely skip the clean fifteen or you can just use a veggie spray wash like I do and buy organic when you can. I have a homemade scientific recipe for a product spray and a product wash which I will share on my next blog post. So hop by my blog on Friday if you want to read about it.

2011 Dirty Dozen and Clean 15 list

Wordless Wednesday - Food Fun : Some ideas to tickle your palate.

2011-10-05T05:16:00.000-07:00

Food fun !! Some ideas to tickle your palate.

Getting your child to eat healthy without turning into " Food Police"

2011-10-03T07:46:00.000-07:00

"Food Police at home" is the general term for parents, caregivers who NAG kids into eating healthy. While parenting does require guiding children into making the right choices which include food choices....becoming slightly obsessive about healthy food choices may make you a "Food Police". Have you ever heard someone say "if you don't finish your broccoli, you're not getting up" or "you won't get your treat until you've finished every crumb on your plate." Sounds familiar? I have been guilty of playing food police. Both my kids have been fussy eaters and my youngest child at eight is still a fussy eater. Arghhh... the child can drive me nuts with her "maybe I can eat that instead" and it is so much easier to use my parental authority to "get the food down" but since this is my second child and I am older and wiser.. I don't do that. My youngest counts "edamame" as one of her favorite foods.

Problems with being a "Food Police" are:

Child can get an aversion to "that" food. If you ever notice, the foods you don't eat as an adult are often associated with foods you were forced to eat as kids.
Overfeeding can lead to problems of overweight in children.
Stressing healthy eating against the child's will can lead to "Binge Junk Food" eating when children are in places other than home. It took me just a little time to figure out why my oldest, when she was little would run for the iced donuts at the Hospitality table every Sunday.

I am going to share some of my "Tested and True" tips on getting kids to eat healthy without turning into a "Food Police".

Let kids help with the cooking. My 8 yr old will eat even slightly burnt "oatmeal cookies" because she helped make them and my 13 year old proudly takes my healthy version of banana bread to school to share with friends because she made it.
Make Healthy Food FUN !! The classic "ants on a log" will get most children to eat celery and a fun dip will make raw veggies go down quicker. Fuit kebabs with cheese cubes make eating fruit and cheese a pretty pleasure !

Ants on a log

Create a balance. Caramel dip is not that bad considering it's going to be eaten with raw apples and a little chocolate syrup makes milk so much yummier.
Consider snacks like fruit leather as an alternative to fruit roll ups. They taste just as yummy without the added sugar and kids love it.
Read labels with your kids. Most snacks including chips and cookies have healthier versions and teaching a child to read labels while shopping or at home could be a positive, fun activity.
Be Smart about sneaking healthy foods into their meal. Example -my kids are not very fond of veggies... but they love fruit so every time I make fruit smoothies, I sneak in some carrot and spinach and they don't even know. I sneak some flax oil into their chocolate milk smoothie and it is not noticed. The trick is to make the "super healthy ingredient" just blend in. You have to taste and test.
Know their favorite foods and make healthy versions of them. My kids love pasta sauce, so I make sure we have whole grain pasta and they will eat it since they love the sauce. Another sneaky trick that they don't have a clue about is that I add pureed carrots and beets to my homemade pasta sauce. Well they'll probably know now ..since they do read my blogs .. but did want to share this tip.
Consider getting some colorful 'child friendly' utensils that would appeal to kids. Plain cream mac and cheese would look so appealing on a red or brown plate. My favorite places to shop for kid friendly utensils are Dollar Stores, Ikea and Target.

Just go easy on your kids and yourself.. make mealtimes a pleasant experience and if your child does not feel hungry... Do Not Stress!! Kids have this amazing ability to store food for energy that they can expend later. When they are hungry they will come to you... so make sure you have healthy snacks around in case it's not 'meal time' and do teach them that Healthy Eating can be fun!

Cute Cupid Sandwich - For directions - click on link

If you have tips to share on making healthy meals fun for kids, do share... would love to hear from you.

Directions to make Cupid, Cupig Sandwich

Digging up the Dirt and Good Earth on Coffee

2011-09-28T22:55:00.000-07:00

One of my tribe members from Triberr reminded me that it's " National Coffee Week" so of course I could not pass up the chance to "Dig up some Dirt"and "Good Earth" on Coffee. Am not big into Coffee since it gets me hyper energetic ( I can't sleep) and I do not like the decaff version, but "The Man" in my home loves it so we do have the heavenly aroma of Coffee wafting around the home and I absolutely love that !

Latest research actually says coffee in moderation ( up to 2-3) cups a day is good for you.
Here are some research based Facts:

Coffee drinkers are less likely to have Type2 diabetes, Parkinson's disease, Dementia, Heart problems, and certain types of cancers and a lower risk of stroke in women( source Web MD Sept 2011)
Coffee is high in antioxidants - nutrients that help prevent damage caused by free radicals .
It is also high in minerals such as magnesium and chromium( a nutrient related to diabetes) may be responsible for the lower recurrence of diabetes.
It brings about increased alertness - well known stimulant known to increase alertness

These benefits are not related to caffeine so it's safe to say you would be getting the same benefits with the De - Caff version as well. Soft drinks and other products contain caffeine too, but since this post is on COFFEE ...am not going to analyse that.

Drawbacks ( usually associated with excessive consumption)

Mild diuretic - head to the bathroom more.
Contains acids that can make heartburn worse.
Too many cups can make you jittery( has the effect of keeping me up till 2.am cleaning or baking )
Weight Gain - if you have your coffee loaded with cream and sugar and 'have' to have more than 6 cups a day of the cream laden stuff.
Infertility - excessive consumption can cause infertility in certain individuals who are sensitive to it and studies have shown excessive coffee during pregnancy can lead to low birth weight infants. It may be a good idea to restrict to 1 or 2 cups when you plan to get pregnant.
Osteoporosis- excessive intake interferes with absorption of nutrients by bones. However adding extra milk to your coffee can lessen this.

With both the benefits and the drawbacks we could conclude that Moderation is the key here. Just like how you can have your cake and eat it too you can have your coffee and drink it too ..... so indulge in 2-3 cups ... for what would life be without our Mochas, Lattes , Decaff and more !

Here is the breakdown of caffeine in coffee, with variations on the amount, depending on the method of preparation etc.

ENJOY Coffee week
For some' Awesome" Low fat Coffee desserts and Coffee Shakes check back on Friday.

Going Bananas over Wholesome Banana Bread !!

2011-09-25T09:13:00.000-07:00

Am not big into baking - more the grilling, cooking kind ...but this recipe of mine gets baked an average of 4-5 loaves/week. As far as I'm concerned that's fine, because this recipe is "super healthy" and takes 5 minutes to prep ( my kind of cooking ) so my family can eat as much as they want. My kids and the 'Big Kid' have it for breakfast, snack and when they want a quick foodie to "Grab and Go."

The magic behind my bread is the flour and the flax. I use a five grain flour loaded with fiber -gives the bread 5 gms fiber / slice which is which is nutritionally "Awesome". I use Trader Joe's 'Multigrain Baking and Pancake Mix' which has 5 wholesome grains in it. At $1.99 for a 32 oz. box, it's great value considering you can bake about 5-6 loaves with each box. You can use any whole grain or multi grain flour. Read labels to make sure it's free of preservatives and high in fiber. I also use 1/4 cup ground flax seed which enhances the nutrient quality of the bread by adding powerful antioxidants in the form of lignans and additional fiber. I am a big fan of flax .... to read my article on the benefits of flax - click here. I find using flax eliminates the need for oil or fat, but you can add some fat/oil to make the bread a little more moist. Other ingredients are just Eggs, Brown sugar and 'Potassium Packed Bananas! Now check out my high fiber yummy recipe complete with nutrition facts.

For a printable PDF of the recipe CLICK HERE

TIPS:

To make this a vegan recipe substitute the eggs with 1/2 cup applesauce.

To make this a gluten free bread use [ Gluten Free Flour]

For a diabetic bread substitute the brown suger with 1/2 cup of [agave nectar] or [stevia].

To make this recipe cholesterole free substitute the eggs with 1/2 cup with plain egg whites.

Wordless Wednesday - Scandalous Sandwiches !!

2011-09-21T08:54:00.000-07:00

Would'nt mind having 'Help' like this in the morning *Sigh*....

+ + Volume to get *Sound Effects *

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7 plus reasons you may want to find ' just ' your cup of Tea

2011-09-19T11:46:00.000-07:00

It just may be that a cup of tea a day can keep the doctor away. With the new findings by Dr Oz that apple juice contains Arsenic... apples may just be losing their charm. Well according to FDA ...not enough Arsenic to be dangerous, but anyway...Lets talk about Tea.

The ever popular "Drink” has been around for centuries.... transcending classes ... served at ' Chai shops' on a street corner or as an elegant drink at a 'Palace'...There is nothing quite like a 'cup of tea'. Whether you're sipping it to nod off into sleepy land, or to keep you invigorated thought the day or to simply blast fat...you are choosing 'your cup of tea'

Quick look into some of my favorite tea benefits in the order that I like to rank them in.

Fat blasting - Green and Oolong tea have long been touted for their fat blasting properties. They do this by increasing your metabolism. Oolong is stronger so 2 cups a day a day would do the trick, but if you prefer Green - have at least 4 cups to get the 'Fat Blasting 'power. I myself take Oolong regularly and find it quite addictive.

Bolsters Immune Defenses - Helps fight off infection - Researchers saw higher positive immune system activity in the cells of 'Tea drinkers'.

Lowers Stress- Yay !! Black tea in particular can lower the amount of stress hormone Cortisol in the body. Drink It 'Black'

Protects against cancer - The poly phenols which are the antioxidants found in tea could be responsible for this.
Longevity and Youthfulness - Oh yes, ask the people in Okinawa (Island in Japan where people live the longest) what their staple drink is ... Green tea!! Would not mind that with having to keep up with my 'ever' energetic kids.

Bone Health - Tea flavonoids may be bone builders. Research shows tea drinkers have a higher bone density than Non habitual tea drinkers. So drink some tea and you can safely 'Break a leg 'when you’re older!

Other health benefits -include lowering cholesterol, lowering Blood Pressure, helping with Arthritis, Allergies and acting as a mild but safe sedative. I use 'Sleepy time Tea' with Valerian and Chamomile to help me nod off into sleepy land.

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Some TEA TIP'S

Tea from loose leaves have more antioxidants than bags.

Tea bags and loose tea have definitely more antioxidants than 'bottled' tea drinks. If you have a hankering for iced tea and want the tea benefits- try making your own iced tea.

One cup of Tea (Black or Green) has more antioxidant power than a serving of carrots, broccoli or spinach (Prevention -Aug 1998)

White tea which is becoming popular appears to have more cancer fighting power than Black and green.

Making your own decaffeinated tea

Just dip a tea bag 3-5 times in hot water. Throw the liquid away and dip again in hot water to get your very own decaffeinated tea. The first ingredient to leach out of a tea bag is always caffeine. Useful tip if your'e sensitive to caffiene like me and cannot find decaffeinated tea in your favorite flavor. Certain teas like Oolong are not readily available in the de- caff form.

So... Whether you want to drink it warm, iced or make bubble tea...here's hoping this will guide you into finding 'Your Cup Of tea'

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Tea Links :

Make Iced Tea

Make Bubble tea

Wordless Wednesday -Geeky Pizza in under 2 minutes !

2011-09-14T03:39:00.000-07:00

*Click * and watch ... If only making a Pizza was this easy!

Check out my new 'Do It Yourself' (DIY) page and become your own Health Expert

2011-09-08T14:53:00.000-07:00

If anyone noticed my " NEW " blog look, I got a makeover and redesign from ' A Mommy's Blog Design Studio ' who is an awesome talented designer. Am quite excited !!! I now have more pages to organize my blog. I just created my " Nutri -Links " page which is basically a page showcasing all my favorite DIY ( Do It Yourself) links. I will be updating this page regularly with new and exciting links. Right now I have 8 links. Whether you want to check your body mass index, calculate your calorie needs or just want to know the nutrient info on foods you eat.... you can DIY.

So go ahead ... check out the links and visit my " Nutri- Links " page often to check on updates. Am posting below - a few links from my page.

Calculate your Body Mass Index ( BMI)

Calculate your calorie needs based on your needs and activity type

Visual website to see the caloric value of your favorite foods

Calories and other nutrient info on some common foods

Zesty Mango Bean Summer Salad

2011-08-17T19:55:00.000-07:00

I am a "Salad Junkie "... can live on salads if someone will make them for me. Give me a filling, cool crunchy salad like the one I made for last night's dinner and I am in " Food Heaven". Rich in antioxidants and high in fiber, this salad is bursting with nutrients, flavor and just plain decadence. It is so "Healthy" I had to create a food label just to prove it. I used ripe mangoes - my absolute favorite fruit in the world, but you can also use papaya or pineapple. Each gives it a unique flavor. Use any combination of beans. Rinse canned beans in cold water a couple of times to wash out the fluid it is preserved in. This will minimise to a large extent the heavy gassy feeling that beans sometimes leave in your stomach. Leave it in the fridge a couple of hours or overnight and it tastes even better ...with all the flavors blending in. My recipe card is for 10-12 servings, but you can halve the quantities if you want to make a smaller portion. I make large quantities because I rarely have leftovers. The addition of the lemon juice and the salad dressing makes it a good picnic or barbecue salad. Want to spice it up a little more ... add some crushed chili flakes to it. If you want to make a meal out of it, add some couscous to it and dig in.

Sharing my recipe card with you .... Click on the purple button to see it in action. Feel free to print, share the recipe card and *make * the salad. Enjoy :)

Personalize your own recipe card design

FABULOUS FLAX - Feed into it !

2011-07-26T20:28:00.000-07:00

I incorporated Flax into my routine about 10 yrs back and It's probably one of the best " health habits " I 've taken to. Now, like "caffeine for the soul " I can't be without it. It was originally cultivated in Babylon as early as the 8th century for it's "superior powers"- fast forward 13 years and it still merits "Top Ten Foods "in Health foodie lists! Two fabulous forms of Flax : Oil and Seed - both have their fabulous benefits

Flax oil, derived from a plant is especially great for vegans who want the fish oil benefits without the fish. It is rich in Omega 3 and Omega 6 fatty acids which provide " heart healthy benefits " reduce inflammation, blast fat, keep skin, hair healthy- a de-ager if you ask me -one of the real reasons I take it.

Some tips on using it wisely.

Purchase Flax oil in opaque (dark) containers , store in refrigerator and minimize exposure to heat, light and air.
Use within 3-4 weeks to prevent it turning rancid, and purchase small quantities.
Use in smoothies, shakes, dips, salad dressings ... but eat it raw! Have provided a link below for some lovely recipes using flax oil. I use flax oil in my smoothies everyday !
DO NOT cook with it. Exposure to high heat can make it harmful. Add flax to warm soups or foods just before serving.

Recommended amount - 2tbs - 4 tbs /day

Meatloaf using flax meal - Click link below for recipe

Flax seed in addition to Omega 3 and 6 also contains a powerful antioxidant called lignan, ( more than any other plant source) soluble fiber, vitamins B, C, E and some minerals. It is very beneficial for colon health, protective against cancers , healthy skin ( again) boosts immunity and lowers Cholesterol.

Some tips on using it well !

Very Important - Unless chewed, Flax seed will pass right through your system without you getting any of those fabulous benefits (except fiber) so buy Flax meal or grind the seeds using a coffee mill and make your own flax meal.
Sprinkle on cereal, salads, soups, oatmeal etc.
Use with salad dressings.
Flax meal unlike the oil can be used in cooking and baking, but remember it browns very quickly so lessen cooking time- so if your cookie recipe says 10 mts , bake for 8 instead.
Add to meat loafs, meatballs or casseroles.
Toss into pancake batter- it tastes quite delicious and the kids won't know ( tried and tested on my guinea pigs ).
Substitute in baking - You can sub out some of the fat in the recipe with Flax meal . A good ratio is 2:1 fat is to Flax.
Store in airtight containers or freezer bags in the fridge for 45 days or freezer for up to 6 months.

For some fabulous Flax recipes using Flax seed. click link below.

How early to start - 18 months and above is fine. If you want to try it before that check with your paediatrician. My now "8 yr old "would ask for a taste of my "Flax oil smoothies "when she was two and has been hooked on them since. Start slowly, in small quantities since the taste of FLAX is more a cultivated taste and tends to grows on you.

If you have any other tips on using Flax would love to hear from you :) Please share !

My favorite Brand of Flax Oil

Fabulous Flax Links

Recipes using Flax Oil

Recipes using Flax Meal

Meatloaf using Flax meal

Getting the most out of your WATERMELON

2011-07-21T20:53:00.000-07:00

Red, delicious, crunchy chunks of watermelon scream "SUMMER" to me. Not only is the watermelon one of the best thirst quenchers on a hot summer day, it one of the most fun foods to eat. You can chop it, carve it, triangle it , Smiley face it, smoothie it , puree it , salad it .... possibilities are endless. In my nest of four, a whole watermelon is usually demolished in two days.

Be Creative!! Watermelon smiley - click link below

Nutrition wise, apart from hydrating and being low fat, it is packed with Vitamin A which helps eye, skin health ;Vitamin C, which helps heal wounds, strengthen the immune system, promote healthy gums and teeth, and Vitamin B6, which gives " brain power". Watermelon also has the highest concentration of Lycopene of any fresh fruit or vegetable. Lycopene is a powerful antioxidant that helps several types of cancer - prostrate cancer" in particular, so make sure the man in your house gets a lot of it. At only 46 calories/ cup it is a weight watcher's dream .... filling , healthy and " not really hard to eat".

Watermelon Basket - click on link below

This said, I must mention that while the red colorful fruit is so appetizing, most of the nutrients are in the white section between the rind and the red part. Not to say you should skip the red part which is valuable in it's nutrients, but eating the white part as well will give you the maximum nutritional benefits. I am going to share with you some tips on making the " white part" edible and using it well.

You should use a sharp knife ( not the pretty ones pictured above) and cut as close to the rind as is possible. Store the white parts separate in a big Ziploc and use as suggested below.

One of my favorites- I use the white part while juicing. Combined with celery and apples, you get a delicious, nutritious thirst quencher. For kids use more apple or skip the celery altogether.
Puree it with other fruits to make a delicious smoothie.
Puree and add to veggie soups.
Puree and use in recipes. Check link below.
Chop small and use in salads- will taste like cucumber with a flavor of it's own.
Freeze and puree when needed in your smoothies or fruit sorbets.
Puree with other fruit and make delicious " fruit pops" A favorite with my kids.

Just a note, watermelon seeds are highly nutritious , packed with Zinc and Iron. You can roast them, remove the outer skin and eat them. Unless you chew them, however the seeds are likely to pass through your digestive system rather than being absorbed. These are a delicacy in China and Nigeria

Enjoy the whole watermelon - Red and white to get the most out of it. Have shared a couple of links below with great watermelon recipes and some fun things to do with the watermelon. Have included my favorite "Watermelon Frosty" recipe card. Please click on it to see the card in action. Have some good water melon fun.

Customize your own free recipe card

FUN watermelony LINKS *click*

Carving a fancy watermelon fruit basket

Carve a smile on a watermelon

Watermelon Recipes

Low GI Lemon Nut Rice

2011-07-16T14:34:00.000-07:00

Haven't blogged in so long ...think I may have serious blogger's block..anyway breaking the block now.
Since I just returned from a glorious, month long family vacation from the " land of Spice and Curry" seems like blogging something spicy would make sense, so am going to share one of my favorite " Rice Recipes. I am not a big fan of rice in general because I think, too much of it contributes to " belly fat", but treat it as a side dish and it's fine. This recipe however, I consider one of the healthier "Rice Recipes" It has a lower Glycemic Index (GI) than most rice dishes, GI is a measure of the effects of carbohydrates on blood sugar levels.The rate at which any food hits your blood sugar level, an invaluable tool for diabetics, folks who want to keep their weight under control and people who want to live a healthy lifestyle, because everything is connected to the rate at which a food hits your blood sugar levels. In short foods with a lower GI are healthier for anyone. To read more about GI, click on links below.

Reasons why this rice dish is " lower GI" than most :

Zesty Lemon Nut Rice

First, I used Basmati rice which had the lowest GI of all types of rice. General rule of thumb- if a type of rice needs a lot of water to cook it or takes a long time to cook, it probably has a high GI, if this makes sense. Next The addition of lemon to the rice significantly lowers the GI. Something magical about lemon, lowers the GI of any dish it is added to. Then I also added peanuts which further lowers the GI of the rice dish. so with all these additions to RICE , you have a lower GI rice .Added bonus - heart healthy Olive oil and the antioxidant power of curicumin add to the flavor and Nutrition of the dish. Other benefits are : since the rice has lemon in it, would make a reasonably safe 'picnic dish' for your cookout or barbecue picnic. You can also make a batch of the lemon mixture and refrigerate so you can use as required whenever you have leftover cooked rice. ENJOY !!
Created an interactive smilebox recipe card. Feel free to print share or turn off the music as you wish !! *Click * to see the card in action.

This recipe card design customized with Smilebox

LINKS
Glycemic Index of foods
Benefits of Curicumin

A TWIST to the Alkaline Diet

2011-05-25T20:14:00.000-07:00

Am going on a long vacation soon and I really like to "pig out" on vacations ... so I think it's time to shed a couple of pounds ( all of which I will most certainly put back on... when I am vacationing ) so tomorrow on, am going to start " MY" version of the alkaline diet which never fails to make me lose some extra pounds.

An alkaline diet is basically one that changes the PH of your body to a more alkaline body type, putting it into a more healthy mode. To see a typical alkaline diet.... check out the links below. My problem however is that I find it difficult to entirely follow all the principles of the diet for an extended period of time. I like dairy, fruit, nuts, chocolate and fish which you must typically eat less of when you strictly follow the alkaline diet. So last summer I came up with a " cheat version " of the diet and tried it out on myself and it worked great. I even tested myself using alkaline strips. My version below.

Basically, you’re trying to make your body more alkaline so the lbs will just drop off.
If you go online... you'll find a lot of lists under alkaline foods... check them out. I have provided a few links below. They may be a little stringent in terms of what to eat and what not to eat...but here are some easy cheat tips ( not given in those diet plans ) that will alkalize your body quickly without strictly following the alkaline diets. Using these cheat tips, you can eat a more normal sort of a diet and still be alkaline.

First thing in the morning and last thing in the night... Drink a glass of water with 1/4 tsp of sodium bicarbonate in it. Go easy on it starting with once a day since it could upset your stomach .Once used to it -try it two times a day. Do not use Na bicarb if you have high BP (Blood Pressure)
Drink water spiked with lime / lemon juice (no sugar) as often as you can. Once you start drinking lemon water, it will become a second nature.
There is also Alkaline water which has a PH of 9.5 which will make your body very alkaline. I have provided a link below if you want to try it
Drink at least 3-4 glasses of fresh juice per day (no sugar ). This will drastically alkalize your body. Fruit and Veggie juices should be made using a juicer. It has to be non pasteurized juice which is not generally sold in stores. Good Alkaline juices are cucumber, celery, tomatoes, citrus etc. If you’re diabetic you’re better off with veggie juices. If you want to dispense with the chore of juicing, you could get 32 oz (4 glasses) of fresh made juice at Robeks for just $5.99.
Avoid soda, coffee, chocolate and too much meat (these create acid) at least for some time. Tea is OK. Green tea or Oolong tea will boost metabolism.
Take a spirulina supplement or any other green food supplement – Wheat Grass, Liquid Chlorophyll or anything similar. If Aloe vera juice is available - that's great too. These speed up the PH becoming alkaline.
Apart from that just eat a healthy diet with emphasis on veggies and fruit and more fish and egg since these are less acidic than other meats. Try to avoid foods that are very highly acidic. See lists on Internet or on the links provided below.

It will take a week or two for your body to switch to the alkaline mode, but once it does... you’ll automatically shed 2-3 lbs per week. Include exercise and drink at least 8 glasses of water.

Important to follow the cheat tips like the Na bicarbonate ... Good to get a juicer with a large feeder ...easier to juice. Costco had a good one “Jack Lalanne juicer"$ 100.00. Very large feeder...no need to cut up apples and carrots etc...Easier to clean up etc.

After the wt loss, don’t have to be as strict with the diet, but continue the juice at least 2 times per day to maintain an alkaline PH.

As in all types of diets, this may or may not work for you. Give it a shot if you wish and feel free to email or ask me any questions.... Happy alkalizing ...!!

Update : please glance through the comments . I have answered some questions that are related to the article which you may find useful.

Click on the Links

benefits of the alkaline diet and lists of alkaline and acidic foods

Alkaline water

Alkaline water Kangen

Alkaline vs Acidic Foods
Alkaline recipes
Home made alkalizing formula using baking soda
PH of brands of Mineral water
Alkaline Vs Acidic sugars

Watch this video to get a better understanding of the " Alkaline Diet"

Applying the 5 and 20 rule to read FOOD LABELS

2011-05-23T11:25:00.000-07:00

To all my readers …. Apologies for the total lack of blogging for so long. It was an extremely busy, high stress month … but back to blogging now.

Reading food labels has been on my mind a lot … could be because am currently creating food labels of some recipes for my church recipe book (which by the way is a pretty awesome cook book with tons of great recipes. If anyone wants a copy when it 's ready - ping me)

If you’re like me and like to get in and out of the supermarket in a short time, how do you browse through the numerous boxes and products on the aisles and make sure you’re getting what you want in terms of Nutrients? Food labels are meant to guide you through that process, but making sure you can figure out how that label works is important. Am going to give you a couple of tips which hopefully will make things little easier.

First look at Serving Size and servings per container (look at label above as a reference). Calorie and Nutrient information is for 1 serving only, so if the box/ product says 2 servings / container and you plan to eat the whole box you have to multiply X 2 to get the right values. Caution, some products can hold up to 6 servings / container so if you plan on eating the whole box, do the math.

Next, after you glance at the calories and fat content, look at the % DV (Daily Value) which is the amount of a nutrient in one serving compared to the RDA (Recommended Dietary Allowance) based on a 2000 calorie diet. In simple terms what the % DV tells you is the percent of a particular nutrient you’re getting from that product. For example if you’re getting 45% of calcium as in the label below, you can gauge that you only have to get another 55% calcium from other foods through the day, to reach your goal of 100%.

Then you apply the '5 and 20' rule to the nutrients. General rule of thumb- anything that’s 5 % and below is a poor source of that nutrient, anything that’s 20 % and above is a high source and anything in between is a medium source.

Nutrients that you want get a lot of in your diet like calcium, fiber, maybe protein aim for 20 % or above. Nutrients that you want to get less of in your diet like Saturated fat, Sodium , maybe Carbs( if you’re on a low carb diet) aim for 5% or below or the numbers in between 5 and 20. I don’t have to say that you probably should not be looking for fiber in a Dairy product or Calcium in a cereal box (unless fortified) etc, so use the rule "in context "of the nutrient - if that makes sense. So next time you’re at the grocery store use the 5 and 20 rule to guide you effortlessly down the aisles and watch as healthy food products magically appear in your cart. Just a note, Also look out for words like "partially hydrogenated", "trans fat"and steer clear of products that have them. Personally, if a product has too many ingredients, especially ones that I don’t understand I usually pass on it. Happy Grocery shopping - and take time to read the labels.

Revamping ‘Butter Chicken’ into Heart healthy ‘Creamy Chicken’

2011-04-21T06:26:00.000-07:00

Being a connoisseur of foods, I like butter chicken among other meat dishes, but my family (especially the kids) LOVE butter chicken! When we dine at an Indian restaurant, they always order the Butter Chicken and when I occasionally feel like playing short order cook, I find myself making butter chicken. Can’t really blame them, after all that creamy, mouthwatering delicious, buttery, rich flavorful gravy is to die for! Only problem, since I was cooking it quite frequently, I started to feel slight pangs at blocking their arteries with all that butter and cream. Well, desperate times call for desperate measures so I decided to play with it and tweak the recipe around. I hit jackpot ! A recipe was born and it was so good that I tricked them into believing it was the real deal!

The trick to this recipe is to substitute the ghee or butter with a thick , viscous oil like Olive oil or Sesame oil which will give it the same rich oily consistency , but without murdering your heart. Another magic ingredient is thick yogurt (low fat) instead of cream giving it that same creamy feel. If you want,you can add some nut powders or blend some nuts together to give it a richer feel and turn into a simply rich buttery dish sans thebutter. Yet another trick is to blend the ingredients to give it seamless, smooth gravy.

Just to prove how heart healthy this dish is in comparison to standard butter chicken, I have prepared Nutrition Facts Labels for both types of chicken.

Regular " Butter Chicken "

Healthy Butter chicken sans the butter

Comparing the two recipes, you can see the healthy version is 10 gms lower in fat and far more important it has only 2.5 gms of saturated fat vs a whopping 15 gms in the standard version! Also, note the 100 calorie difference in a portion size of one serving. Hmmmmm ....

I rest my case and present my recipe card! Try it.... it may taste much better than restaurant style butter chicken …… and you can eat more of it because it’s actually quite healthy! Enjoy!

Notes on Olive Oil: To get the most of the heart healthy benefits of Olive oil, use extra virgin Olive oil. Just to breakdown the process - Olives are put through a press and voila : a dark green liquid called extra virgin Olive oil! and then because Olives are such a magical fruit with so much goodness still left in them, the same Olives are put through the press again and you get medium strength oil and then they are put through the press again to get light Olive oil. You get the picture. The strong green stuff has so much more power! I would recommend keeping a stock of both since the light is great for frying while virgin Olive oil is great for cooking and sauteing and most everything else

This is an interactive recipe card ... After clicking on the purple button, you can click on all the 4 sections to see them " pop up". Feel free to print, share or turn the music mode to " Mute ".

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All Smoothied out and still going !!

2011-04-14T19:54:00.000-07:00

My last post about smoothies had friends asking for more smoothie recipes and since I do consider myself the "Queen of Smoothies," thought I would pen a longer post and share some tips!

Bragging rights: Have gotten my fussy family to crave my smoothies and actually say “Nobody makes smoothies like you!”

Liquid nutrition is the "Food Fad” of the future. In this fast paced life, for folks who want to eat healthy with minimum food prep and fuss, a smoothie may be the way to go. Whether it's a high protein fat blasting drink or a frosty fruity summer cooler you’re craving, you can find it in a smoothie. I do occasionally enjoy store bought smoothies, but am sometimes a little wary of the sweeteners used in them which can turn them into a high calorie monster drink. I am big into ‘making your own smoothies’.... cheaper by the dozen, plus you can control what goes in and get creative too! Not convinced? Here are a few more reasons why I think Smoothies are “The New Black!!”

Convenience - Okay, I am big into family eating together ....dinner is our favorite family meal, but weekdays, with the morning rush when you have kids leaving for school at different times between trying to get them to eat and getting out on time, who has time for a full-fledged breakfast? Just the reason that I (being a strong believer in” Breakfast being the fuel meal of the day”) resorted to smoothies. For almost 8 years now, my staple breakfast smoothie (with a few variations) has been a yogurt/soy milk shake with whey protein, flax oil and frozen fruit. Prep time is 3 minutes and while my youngest is tying her shoes my smoothie is in my travel mug ready to go! Sipping my smoothie and listening to my favorite radio channel on my 20 minute drive to the metro is a great start to my day.

Fat blasting: Seriously - try replacing one of your meals or even two with a fat blasting or power smoothie and you could lose some serious weight. The reason being : these smoothies can be nutrient dense, while being lower in calories and with additives like whey protein, can keep you full for a longer period of time. Flax oil and lecithin are serious fat blasters. On the flip side because they're not heavy they are ideal for convalescents and people without much of an appetite. With the right healthy additives, they can be a way of gaining weight and strength ‘the healthy way.’

A superior Multi-Vitamin - This is especially true of fruit and veggie based smoothies where you can get a mega dose of bio-available nutrients and antioxidants, not to mention the fiber and ‘brain fuel’ in the form of fructose.

Strengthen your immune system and your gut with a healthy dose of probiotics as in yogurt/Kefir based smoothies.

Setting up a smoothie friendly kitchen
Some must haves:

A blender that's on your counter. If you are going to have to pull out, and set up your blender each time you smoothieeeee, it’s going to become a chore, so I highly recommend you find a semi-permanent spot for it. If you’re into space saving, a sleek model like the “Bullet " which takes up literally no space at all, may work for you. I've invested in a high powered "Vita Mix"blender which can literally crush rocks and all the ‘nutritional junk’ I throw into my smoothies!

Additives like protein powders, flax oil, lecithin, nutritional yeast, or nut butters for those of you who want those “high powered" smoothies. Sweeteners like Stevia and Agave nectar may be a good alternative to sugar. I use brown sugar or honey occasionally to sweeten my kid's smoothies.
Freezer full of frozenfruit: work better than fresh.... don't let anyone con you into thinking fresh is better. While I do think eating fresh produce is great, nutrient wise flash pasteurized frozen fruits and veggies retain nutrients far more than their fresh counterparts. Or, go for a combo of both! Use fruit in season!! Most fruit, veggie based smoothies can be frozen to make delicious pops.
Hundred percent juices can be used to liquefy your smoothies. Juices like apple and white grape can sweeten drinks really well, while the addition of crushed ice gives it a frosty feeling.
Creativity - try out different combos ... be adventurous...mix and match. Pair a kiwi with a banana and watermelon with carrot juice and when you hit jackpot and you find a recipe that's fabulous, please share!!

Just a word of caution ... if your'e diabetic ... may want to stick with the high protein kind or add a scoop of protein to your fruity smoothies as this will help stabilise sugars. You could also pair a fruity smoothie with a protien snack like cheese or nuts. I do that since I have a strong history, and have had gestational diabetes with both my kids. To be on the safe side check with your physician as to how much fruity stuff you can have.

I am sharing two of my favorite recipes.... a melon frosty and a Pina-colada drink. To check out my ‘Fat Blasting Power Smoothie’ and other smoothie recipes check out the “smoothie " section under my recipes. I will be adding some more smoothie recipes in a week. So do check back.

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A smoothie that turned into a popsicle

2011-04-08T07:32:00.000-07:00

My kids were craving smoothies a few days back. Sadly my fridge was quite bare, but I did have carrots ( a veggie that magically keeps growing in my fridge ) apples( another staple) and a lot of frozen bananas ...from all the times I buy too many and freeze them before they turn " Gross"... Kid language! Carrots and apples got juiced and then went into the blender with the banana. My youngest wanted that creamy taste to her smoothie and of course chef mom ( minus the chef hat ) added a little yogurt to hers! They were super delicious and soon my kids who are usually not too crazy about carrot juice were lapping it up. We tried freezing them and in few hours had pretty cool marbled "tie and dye" Popsicles ! Creativity turned into a new recipe which will, I suspect become a family favorite. Talk about "Necessity becoming the mother of invention". The new recipe got patented and got it's own recipe card, complete with music which am sharing with you. Enjoy !! Great way to sneak some veggies into your diet ... not to mention a burst of Potassium and Vitamin A , all in a yummy, lick worthy Popsicle or slurpy smoothie ! Click to see the recipe in action !

For more smoothie recipes visit my smoothie section under recipes. Click on the " Recipe Link " on my blog. Will be posting new recipes over the weekend.

Giving your Metabolism a Boost !

2011-04-03T09:52:00.000-07:00

While I was pondering on the half dozen ideas I so badly want to blog about, while wishing I had a couple extra hours to actually pen my thoughts down ... just remembered a question I had recently answered on my " ASK " column which had to do with metabolism, a topic I have struggled with as the " Getting older and Wiser" process sets in !

Ever wish you could have the metabolism you had in your twenties when you could just burn off everything you ate ? ( and by that I mean copious amounts of any kind of food ) As each decade goes by, it seems like every extra delicious morsel of food that I enjoy just seems to deposit itself on some part of my person.... Blame it on a sluggish metabolism ! Well , unless you're part of that one percent of people in the world that can eat all they want even as they get "Wiser", and not feel the pinch, Welcome to the club! On the flip side some current research says that as you get' Older 'and 'Wiser 'having a few lbs more than your Ideal Body weight is actually good for you since the extra lbs seem to cushion your organs and make one less prone to fractures etc and actually prevent loss of bone density. I personally think this makes sense and is more realistic for me to work with. Important thing is to be comfortable with the way you are, but giving your metabolism a gentle boost is not a bad idea either ! Read on.....

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Question: Submitted on 3/27/11
I am in my mid 40's (years of age). What are some natural ways to increase my metabolism?

Answer :

Good Question ! Unfortunately as we age …our metabolism slows down! Sadly,there is NO magic pill for raising your metabolism, but I can suggest some ways to give it a gentle boost.
Exercise – especially done in short spurts – two sets of 20 mts vs. one long session of 40 mts. Also,varying your exercise so you do not use the same body muscles seem to trick your body into burning Fat more efficiently.

Weight training - Even twice/week seems to have a positive effect on giving your metabolism a quick boost. Simple but effective routines like Jorge Cruise' s “Eight minutes in the morning" weight workout seems to work great.

Eating frequently as in 3 mini meals and 3 snacks. The science behind this is that your body uses energy every time you eat and burns calories thus boosting your metabolism with each meal.

Don’t skip Break fast! This will trick your body into the “Save Mode “and seriously slow down your metabolism.

Meta Smart foods

Water – Get your 8 or more glasses / day to burn more Fat and Increase Metabolism. Expend more energy drinking cold or cool water.
Lean protein – Takes more time and energy to digest. Helps lose fat, build lean muscle and burn more body fat. Good sources are whey protein, lean meats, Low fat cottage cheese, nuts, lentils, beans.
Green Tea, Oolong tea detoxifies the system, remove toxins and thus speed up metabolism.
Hot Peppers – Capsaicin (found in jalapeno, cayenne, and chili) increases core body temperature thus stimulating metabolism.
Cinnamon – appears to have the same effect as Hot peppers !

Some safe supplements -check with your physician since some supplements can interact with your meds.

Conjugated Linolenic Acid ( CLA )a naturally occurring Fatty acid found in animals and dairy
Resveratrol - Red wine extract= drinking several glasses of wine.
Acai, Goji, Noni, Mangosteen – Not too sure about how they help but they are full of antioxidants which can help speed up metabolism and burn fat.

Most important SLEEP well ! Research has shown that not getting enough zzzzzzz ‘s seems to seriously lower your metabolism !

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I enjoyed answering that question, and although I can say I have tried most of these at some

time in my life, the ones I frequent the most are - Drinking water , eating small meals - down side to that is: people think I am always hungry !!! and food seems to be on my mind a bit ( No surprise to my FB friends ). I also drink Oolong and work the 8 minute workout when I can ! Everyone is different, so try some of these tips if you wish and if you have some " Boost Metabolism " tips of your own, do share !!

Meat Tenderisers - Great Kitchen Helper - Turning Tough into Tender !

2011-03-24T07:35:00.000-07:00

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Meat tenderisers have been used for centuries and play an invaluable, irreplaceable role in a Cook's world. From top chefs like Rachel Ray to down to earth" Mom Cooks " like me, a real cook cannot do without their own brand of Meat tenderiser.

Why does one use a tenderiser? Apart from the fact that they are generally known to improve texture and taste, they also quicken cook time which I personally think is one of the most compelling reasons to use them. With all the buzz about how overcooking meats can release carcinogens , it may not be a bad idea to hasten cook time. The science behind overcooking meats and carcinogens is that a chemical compound called PhIp and HCA 's ( hetero cyclic amines)are released under increased heat and has been connected to cancers. I am not trying to dissuade you from eating meat. I am a meat lover myself , but exercise some caution especially all of you BBQ lovers out there - tenderising meat by physical methods or marinades may be a good solution to " Eating what you love "while being safe. Marinating meats in vinegar, yogurt, meat tenderisers, papaya or pineapple juice will break down meat fibers , enhance flavor and significantly cut down on cooking time, thus less exposure to carcinogens.

You can go high tech with ele ctric meat tenderisers or use hand powered manual machines or just go with the good " old fashioned hammer type of Meat mallet. The hammer type of Meat Mallet has spikes on it's base which helps break down the meat fibers as you pound the meat. Personally I think it's an excellent way to get some frustrations out too, pounding away .... can be therapeutic , like a punching bag!

An easy way to tenderise meat is to use ready made meat tenderisers , great option for those of us who like things easy in a box. A store bought Meat tenderiser will typically have either papain ( enzyme from papaya) or Bromelain ( enzyme from pineapple) , salt and a host of other preservatives. I myself use a papaya based tenderiser that I have created myself with all natural ingredients. I cook a lot of venison which is a tough sort of meat and find it turns out incredibly tender and flavorful when I use my brand of meat tenderiser. I discovered this growing up in India at my grandmother's home surrounded with papaya trees, when an uncle of mine would just pick raw papaya and throw chunks of it into a meat dish which would always be deliciously tender. I then incorporated it into my "Cook Routine" and found it worked great. I have a created a recipe card that you may print or share with others.

My recipe is simply just blending up green papaya with lemon and some added spices if you wish and then using it in recipes. You may freeze the papaya blend into cubes and use a cube or two when you need to. Remember the greener the papaya , the more papain power ... so pick green and use liberally ! Enjoy !

For more recipes visit me http://www.nutritionlink.net/ Will be downloading some new recipe card soon !