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!!!!

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.

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.

A lot of emphasis is given to foods that promote healthy bones and the importance of intake of calcium supplements, but have we ever given a thought on few of the foods that can hamper all our efforts. Lets have a look at 4 commonly consumed foods that can weaken our bones.

1. Salt- Salt is said to weaken our bones. Studies show that for every 2.3g of sodium intake, 0.04g of calcium from the bones are lost. Our diets are generally high in salt, thanks to all the processed foods in the market. Smart move- Cut down salt intake from canned soups, salted meats etc.
2. Soft drinks- the most publicized food product and this includes the diet varieties too. The phosphoric acid leaches out calcium from the bones. Smart move- Drink low fat milk rather than coke.
3. Caffeine- The calcium loss is not significant but can eventually add up all because of the lattes and the iced teas. Smart move- try decaffeinated drinks.
4. Alcohol- It hampers absorption of calcium and other minerals that build bone and also prevent the bone remodeling by the osteoblasts aka bone building cells. Smart move- Limit intake to one drink per day be it wine or whisky.

Control these foods to save your bones for a stronger future..

Multigrain

Eating whole grains is necessary to get our much needed carbohydrates, the major source of fuel for our body. If you drop into a supermarket, it gets very confusing to chose the right grains. The latest trend seen is “multigrain“. Now is it for real? Do not confuse this term for whole grain.

Let me elaborate on this. “Whole grain” means when its bran, germ and endosperm are present intact. This is the superior type of carbohydrate.”Multigrain” means that the product comprises of several grains, but it does not specify “whole grain” present in it. Grain such as ragi, wheat, maize etc do not add up to whole grain. Most of these products contain very little whole grain and most of the grains are refined. You will need to look closely at the label to see whats added. Do not get fooled by 5 grain or 7 grain breads and other multigrain products.

Food companies can go to any length to make their product sound “healthy”. Read labels and look for the prefix “whole” in front of the gains added. Out of the seven grains,atleast 4-5 grains would be whole. Stick to whole grain, not mutigrain!!!

Look up these sites for more information on Multigrains.

http://www.healthcastle.com
http://www.mayoclinic.com