Category: Food

Health benefits of Pears

Health benefits of Pears

pears
pears

Pears have always been around and come in different shapes and sizes. Pears have a lovely, crunchy feel and are considered as a healthy snack. It has numerous health benefits and is frequently used in various cuisines. It is used in salads and desserts widely. Lets have a look at its health benefits.

Benefits of Pears

  • It is really good for digestion because of its high fiber content.
  • It has cancer preventing properties not only because of its fiber content but also because of  the various antioxidants such as flavanols, carotenoids etc present in it.
  • Its fiber content helps in reducing the cholesterol levels.
  • It has a low glycemic index and is beneficial to diabetics.
  • It can be stewed and used as baby food as well as for convalescing patients.
  • It is said to be an immune booster because of its vitamin C content.

Although the pear shape which denotes lower body obesity is not desirable, but this fruit prevents one from becoming pear shaped and helps one to be overall healthy. Do not forget to add this fruit in your shopping cart and get ready to bear its goodness.

Health benefits of Kiwi Fruit

Health benefits of Kiwi Fruit

New Zealand is not only famous for its cricket team, but also for the Star of the Fruits, Kiwi fruit. Its vibrant green color is so appealing, whilst its health benefits are even more appealing. The whole fruit along with its seeds and skin is edible and tasty. Lets peruse through the benefits it has to offer.

Health benefits of the Kiwi Fruit:

Treasure of antioxidants

  • Kiwi fruit is rich in antioxidants such as lutein, a carotenoid which is known to prevent cataracts and various cancers.
  • It is also rich in vitamin C, another antioxidant which strengthens the immune system, prevents arthritis, cancers etc.
  • It is rich in vitamin E, a major antioxidant which improves cardiac health and immunity.

High mineral content:

  • It is rich in potassium, which reduces the blood pressure and improves the fluid balance in our body.
  • Its high copper content too helps improving bone integrity and immunity.
  • Its magnesium content helps to improve bone health.
  • Kiwi is rich in zinc which helps to improve hair and skin health.

Other health benefits of Kiwi Fruit

  • This fruit is said to be heart friendly as its fiber content, high folate content along with vitamin E, helps to reduce cholesterol levels and prevent heart disease. Research also says that including kiwi fruit in the diet helps to reduce clot formation and arterial blockages. It is also known to have compounds which thin the blood.
  • Its high fiber content, improves gut integrity and prevent constipation as well as colon cancers.

The wondrous fruit can be marvelous for health. It can be scooped out with a spoon and eaten as a snack. It can be added to salads, and can be consumed in the form of smoothies. Next time you plan to go shopping, do not forget to add this fruit in your shopping list.

 

 

 

 

 

Cook with Bok Choy

Cook with Bok Choy

bok choyBok choy is a wonderful vegetable to be added to various recipes. We have seen its benefits in the article http://nutrihealth.in/food/health-benefits-of-bok-choy/. So lets have a look at the recipes

Bok choy soup

Servings- 1

Ingredients

  • bok choy– 50g washed and cut longitudinally
  • low sodium soy sauce- 1 tsp
  • chicken stock- 1-2 cups
  • chopped garlic- one tsp
  • egg whites-1-2 nos/ boiled corn- 2 tsp
  • olive oil- 1tsp
  • pepper and salt to taste

Method

  • Add one teaspoon of olive oil in a wok.
  • Add the chopped garlic and saute.
  • Add the bok choy and saute till it softens and is cooked.
  • Add the stock and soy sauce and boil well.
  • Add the egg whites in a thin stream into the hot soup.
  • Add pepper and salt to taste.

Stir fry with bok choy

Servings-1

Ingredients

  • 1/2 cup of shredded boiled chicken/tofu
  • Spring onions- 25g
  • jullienes of peppers, carrots etc
  • bok choy- 50g washed and cut longitudinally
  • olive oil- 1 tsp
  • low sodium soy sauce- 1 tsp
  • whole wheat noodles- 25g boiled
  • Chopped garlic and ginger- one tsp
  • red chilli flakes- 1/2 tsp
  • salt and pepper to taste
  • sesame seeds- 1/2 tsp

Method

  • Add olive oil in a wok. Once the oil heats up, add the garlic and ginger and saute.
  • Add the bok choy, peppers and carrots and saute with soy sauce, pepper, salt and chilli flakes.
  • Add the chicken/tofu and the noodles and saute well.
  • Sprinkle spring onions and sesame seeds and serve.

Enjoy cooking with bok choy!!!!

 

Health Benefits of Bok Choy

Health Benefits of Bok Choy

bok choy

The latest addition to my vegetable section in my refrigerator is bok choy. I just could not resist the vibrant green color and I had to try it out. Although it is part of the chinese cuisine, it can still be used in Indian cooking and has lot of health benefits.

It belongs to the cabbage family. It is ideal to be added in stir fries and soups. Last but not the least, it is widely known for its health benefits.

So lets have a look at the health benefits this dynamo provides

  • Bok Choy is very low in calories and hence can be a part of a low calorie diet. It hardly gives 10-15kcal for 100gms. Hence ideal for weight loss.
  • Bok Choy is rich in fiber which is an essential nutrient in the diet, known to clear the digestive system and is very filling because of its fiber content.
  • Bok Choy Helps to keep the blood pressure in check, as it is rich in potassium and calcium.
  • Bok Choy  is rich in antioxidants such as carotenoids, hence prevents cancers and cataracts.
  • Bok Choy is Rich in folate, thereby prevents anemia and is ideal for the pregnant woman in the first trimester to prevent neural tube defects in the foetus.
  • Bok Choy As it is naturally rich in vitamin C, it helps in the absorption of elemental iron present in bok choy.
  • Bok Choy Helps in strengthening the immune system and protects against diseases and infections.
  • Bok Choy Helps to strengthen the bones as it is rich in calcium, phosphorus and vitamin K.

We can say that bok choy is a cornucopia of vitamins and minerals and is absolutely great to be included in the diet. Go ahead and try it out.

Tips to choose a healthy breakfast cereal

Tips to choose a healthy breakfast cereal

breakfast

My usual weekly trip to the supermarket made me realize the wide choice of breakfast cereals displayed on aisles.

It is such a wonderful, attractive display and innumerable choices of flavours, tastes, combinations etc to choose from. How can we forget the “claims” such as lose weight in two weeks, reduce cholesterol, get smarter with more iron and an array of flavours such as honey, banana, mango, strawberry etc. It is so tempting to pick up at least one box before leaving the supermarket.

Clients too ask me which one do I recommend and is healthy. There was a case where two friends of mine took up the ‘K challenge’ and they lost weight, but lost interest eating the same cereal four times a day. Yuck!!

But lets get smarter to choose the right and healthy breakfast cereal with the following pointers-

  • Watch out for sugar content. The label says carbohydrates and sugar separate. If the numbers of these are almost close, this indicates that the cereals have large amount of sugar. Avoid those that have refined flours such wheat flour or maida, corn etc. Look for whole grains as they are high in fiber. The sugar content should not be more than 3-5 grams per serving. So frosties, honey coated ones are out. Avoid those that have sugars such as corn syrup, invert syrup etc.
  • Added fruits, dried fruits etc just add up to the sugar content. It is advisable to add fresh fruit or fresh dried fruit such as raisins etc.
  • It is absolutely great to have a fiber rich breakfast. Most of the breakfast cereals are low on fiber. Hence choose those that have more than 5 grams of fiber per 30-40g of cereal serving, not for the whole pack. Also look for cereals which say ‘all bran’ with whole wheat, oat bran on the cover. This helps to lose weight and reduces the glycemic index of the food.
  • The protein content too should be between 3-5 grams per serving and with 200 ml skimmed milk should provide 10-12 g of protein for that meal.
  • Avoid cereals which have colour added, artificial flavours etc. Opt for organic cereals which have least number of ingredients.
  • Opt for cereals that have less than 400mg of sodium.
  • Most of the cereals are low in fat. Hence do not fall for the weight loss claims. They are just sales gimmicks. You think Lara Dutta survives on such cereals! You will end up looking like the pruned cereals. Avoid those that have saturated or trans fats.

You can make your Breakfast cereal healthier by

  • Using skimmed milk or soy milk with the cereal.
  • Adding nuts, fresh cut fruits, wheat germ, flaxseed for the extra benefits
  • Mix your healthy cereal with a little of the frosties or chocos. Adds taste and keeps kids happy.

My personal favourites are Kelloggs All bran wheat flakes, Pristine beginnings which has organic whole wheat, millets etc.
Have a happy and healthy breakfast.