I love making fuss free healthy recipes for my little one. Strawberries have literally become synonymous to preserves and jams. With only a few ingredients, you can whip up homemade strawberry preserves in no time and it’ll keep so well in the fridge for weeks to come!
This delightful homemade preserve is one of my son’s favourite and it is super easy to make. He enjoys it with almost anything – pancake, on a toast, parantha. It takes only 5 ingredients and tastes so much better than the store bought ones which are laden with sugar, artificial colours and preservatives.
This preserve is made in smaller batch without the use of pectin. But this recipe can be doubled or tripled to make a larger batch of preserve. If you want the preserves to last longer than three weeks in the refrigerator, you’ll need to process the jars in a hot water canning bath.
Do make this strawberry preserve when berries are in season and I am sure you will love it. It tastes delicious. It’s healthy and its is ready in flat 20 minutes.
This preserve does not contain any processed sugar. It is not sickly sweet. This is something your child and your family can enjoy guilt free. I have added chia seeds to it for more nutrition and also it improves the texture of the preserve.
Ingredients
Prep time: 5 mins
Serving: makes 2 ounces
Cook time: 15 mins
100 gms Strawberries
1/2 cup Apple
30 gms jaggery powder or unprocessed coconut sugar
1.5 tbsps Chia seeds
1 tbsp Lemon juice
1 tsp Vanilla extract (optional but recommended)
1/4th cup Water
Method
Chop strawberries and apple finely. Add them in a pan. Keep the flame low. Cook for a minute. Now add coconut sugar or jaggery powder.
Stir till sugar melts. It should take a minute or two.
Now add water. Cook till apple becomes mushy and the preserve thickens. It will roughly take 9-10 minutes.
Once it thickens, add lemon juice, vanilla extract and chia seeds.
Cook for a minute and Voila!!! It’s done 🙂
Notes:
You can skip apple here and add 1/2 cup more of strawberries or other berries of your choice.
Do not skip lemon juice. Lemon juice is required to set the preserve. The acid in it neutralizes the PH level of the mixture.
Store in an airtight glass jar. Refrigerate for longer shelf life. Use within 3-4 weeks
Lemon Curd is a rich, soft, buttery and custard like spread or topping that has a deliciously tart yet sweet citrus flavour.
This method of making Lemon Curd is totally fool-proof. It will ensure a perfect velvety smooth lemon curd with no lumps. I discovered this perfect trick to make Lemon Curd after few hits and trials. It is so easy that I started calling it Fool Proof Lemon Curd Recipe.
I can bet that you will stop buying it from the market once you use this recipe. Your store bought doesn’t even come close to this. One spoonful of this and you will literally go “mmmmmm”. It’s that good.
The trick to make perfectly smooth lemon curd is whole egg. Most cooks don’t use egg white in Lemon Curd because chances of egg white coagulating is higher but egg white gives a very light, almost custardy texture which I love. The trick to get it right is simple. You just have to whip it well, keep stirring and cook on low flame. DO NOT LET IT BOIL!
How to use Lemon Curd?
Well, there are countless ways to use it. While traditionally it was used as a spread for scones. But it makes a delicious filling or topping for tarts, pies, cakes, pancakes, crepes, cheesecakes and the list goes on and on.
How long does it last?
If stored in a refrigerator in an airtight glass jar, this can last you almost a month. And yes, this freezes well too. Just thaw before using it and it is good to go.
Points to Remember
I like to use Meyer lemon for making this but you can use whatever is easily available.
It is always good to weigh the ingredients and not use a rough estimate in recipes like these.
Always use a double boiler for this recipe. If you don’t have a double boiler, make a makeshift double boiler by placing a heatproof glass bowl on top of a larger pot. Just make sure the bottom of the bowl does not touch the water in the larger pot.
Recipe
Prep time: 5 mins
Serving: makes 400 ml
Cook time: 15 mins
Ingredients
Egg yolks: 2 large
Whole egg: 1
Castor sugar: 80 gms
Cornflour: 1 tbsp
Lemon juice: 90 ml
Cold Butter: 75 gms (cut in cubes)
Salt: 1/4th tsp
Lemon zest: 1 tsp
Method
Before starting, keep all the ingredients ready. Keep butter cubes in refrigerator.
Make a double boiler setting. Take a pan and a heat proof bowl. Use either a glass bowl or a stainless steel bowl. No aluminium. Add some water in the pan. The bowl should not be touching the water.
In the heat proof bowl, add egg yolks, whole egg, cornstarch & sugar. Whip till it becomes light and fluffy and sugar almost melts. This should take 2-3 minutes.
Heat lemons in microwave for 10-15 seconds and squeeze out 90 ml juice. Add lemon zest to the heat proof bowl and then gradually add lemon juice in 2-3 batches, whisking each time.
While you are whisking, heat the water. Do not let the water boil. Now put the heat proof bowl on top.
Cook on the lowest flame. Keep stirring continuously till it thickens. This is very important otherwise chances are the eggs will coagulate. It’ll take roughly 15 minutes. In case the water beneath starts boiling, take it off heat for a few seconds then put it back. The idea is to allow it to cook & thicken on low heat.
Take a wooden spoon/spatula and check after 12 minutes. It should coat the back of the spoon. Slide your finger, if the path is clear then it’s cooked. If not or you are unsure, cook it for a few more minutes.
Once off heat, add cold butter cubes one by one and keep whisking continuously till it incorporates fully. Then sieve it for a smooth lemon curd. Transfer it to an airtight glass jar and refrigerate. It’ll thicken further on cooling.
It tastes much better after 1-2 days. If you plan to make a dessert using lemon curd, make it a couple of days in advance.
They say you are what you eat!! But what I like to believe is that.. You are what you can digest!!!
With this fast pacing life, environmental pollution, erratic working hours, sleep disorders, having foods with pesticides etc, most of us today lack the digestive enzymes necessary for gut health. The Father of medicine, Hippocrates once said-“All diseases begin in the gut.” Bad digestion is the root cause of all evil. You can have all the super-foods in the world but if your body is not assimilating it well, what’s the point!!
What are Probiotics?
Probiotics are live bacteria that are good for you, especially for your digestive system. Our body is full of bacteria, both good and bad. These good microbes help you to digest and absorb nutrients from food. The ratio of your bad bacteria needs to be smaller compared to your good ones.
What causes bad bacteria to increase?
Excess sugar
Loading on junk processed foods
Excessive salt
Sedentary lifestyle
GMO foods
How can you increase good bacteria in your body?
Simply by popping probiotic pills or loading on probiotic drinks available in the market which are laden with sugar, artificial flavours, preservatives and come in a plastic bottle will definitely not help you. You need to address the root cause. Make small but consistent lifestyle changes to help recover your gut health.
Here, what I am about to tell you is an age old practice which is being followed across different regions under different names for decades.
It’s a powerful natural probiotic which is inexpensive and so convenient to prepare.
What all you need?
A glass, ceramic or an earthen bowl (no plastic)
3-4 tbsps leftover cooked rice (make sure the rice you use is unprocessed indigenous variety to get maximum benefit)
Enough water to soak the rice.
How to prepare?
Put cooked rice in a bowl. Add water. The water level should just be 2 or 3″ above the rice. Cover the bowl with a lid and leave it overnight. The rice would ferment by morning. Consume it on an empty stomach.
The fermentation breaks down the anti-nutritional factors in rice resulting in an improved bio-availability of micro-nutrients and minerals such as iron, potassium and calcium by several thousand percentage points.
Food scientists who researched on the food practices among various regions in the world had concluded that, this old age practice is one of the healthiest.
It has the rare B6 and B12 vitamins which are not otherwise easily available in other foods. This rice generates and harbors trillions of beneficial bacteria that help digestion and many disease fighting and immunity developing agents. The bacteria that grows in the intestines due to this rice, safeguards the internal organs and keeps them fit and ready. Consuming this rice helps in quicker digestion and wards off ageing, bone related ailments and muscular pains. It’s one of the best foods for healthy gut.
What you need to know before consuming Probiotics?
Ever wondered what’s keeping those helpful little bacteria alive? How can you get that bacteria to work better for you? The answer is prebiotics. Probiotics will do nothing for your body if it doesn’t get prebiotics.
Simply put, prebiotics are like food source for your gut’s microorganisms. For probiotics to work, you need prebiotics in your system.
Some rich sources of prebiotics are: raw garlic, raw onions, bananas, unsweetened cacao powder, almonds, flaxseeds, honey, whole grains etc
This is the reason why traditionally Fermented Rice or Rice Kanji is eaten with raw onion. Some prefer to add a bit of salt and curd to it.
The Bottom Line
It’s time to bring these traditional healthy meal practices back into our lives. Introduce your children to this goodness. All the western superfoods are great. I am not against any. But our culture and our food habits are so rich and healthy. There’s a reason why our ancestors did what they did. Doing this for 1 or 2 times will not give you any results. Make it a part of your lifestyle. Be consistent. Eat your gut friendly food and keep taking natural pre and probiotics with regular exercise. This my friend is the only way to stay healthy. 😊
As you search for information of lentils on google, you run into numerable articles by those media houses and health sites, all by so called professional, maybe marginally better than those AI bots we all use these days. None of those writes of so called big media houses would have actual experience of hacking their own health and understand how food impacts there system beyond what books tell you, or you can search for on internet.
And then comes the world of lentils, which is ever so confusing. Forget of you arte a westerner, chances are even if uou are an Indian born in India, you might not know beyond Kali Dal or Peeli dal. Or maybe sambhar waali daal, and prasade waali daal – thats how we call know our dals. And in my experience any attempt to write a comprehensive blog post about the same, falls flat on the face, as their so much information about each of those lentils that we end up losing the focus or ability to make decision on all the data provided.
In this post I will try to keep things simple and share with you 3 awesome lentils – why they are awesome, and how I am leveraging them in my weight loss journey. And being vegan and all, they I am sure they much lighter on the environment and hopefully some of our consciousness as well.
Getting down to business, here are the 3 Dals or Lentils that are part of my weight loss aresenal, and as the legend goes, traditionally the legends in India have been recommending them for legendary number of years. Different cultures in India appreciate them in different ways and different forms. I remember the saying in our baniya community which has been traditionally vegetarian culture that as people grow old and wise, they stop indulging in lot of things in life and move to one item which becomes stable for them Moong! yup – the legendary moong dal, for those not familiar – hospital wali dal. The Plane Jane dal as plane jane as plane jane it can get, the john doe of dals – the yellow Moong Dal. However here I am talking about the Sabut Moong – which is not your usual hospital waali yellow dal, which is super easy to digest, however I am talking about Whole Moong which is not served in hospitals is it is slow to digest compared to broken or yellow moong dal – which happens to add several steps of processing to the whole or sabut moong I am recommending here.
So yes, the first entry is the Sabut Moong Daal – the Whole Lentil itself – probably in its least processed form, the whole bean/seed itself – complete with all that fiber, all the fat, all the nutrition that nature builds in that bean – the one the legends in India would tell you has ‘Power’ compared to mean and a quick read of the modern nutritional information now verifying that it indeed is loaded with protein, and has a load of fiber as a scoring point over its meaty competitors like chicken, fish or beef.
Its vegan, its whole, its I think cheaper than mean, greener – not only in color, and its so bloofy versatile. Well I will come to that later, but yeah, what I have noticed it that a meal of Sabut Moong with rice or roti or anything – keeps me satiated and full for longer times, which means lesser hunger bangs, longer fasting cycles, and generally a happier and content me. I will soon add a post about how versatile it is in its uses here.
Coming to other two lentils that I want bring to your attention – Dal Makhani – well without the Makhan ofocurse. But you know what if you make it properly and follow classical recipes – making Dal Makhani out of Sabut Urad does not invlove any usage or added butter, cream or fat. If soaked and cooked properly, the lentil itself releases all that is inside it, make it rich and creamy. Yes ladies and gentlemen, the ubiquitous Kaali Dal, the one sold as Dal Makahni at every darned Indian restaurant in the world – when done at home – done right – is the food that would keep you happy and satiated for along time – like moong, this one is also loaded with protein, fiber and natural fats to help you control those GI and GL spikes.
Last but not the least – Moth Dal – I am actually drooling writing this as I am hungry and a Moth dal Chaat would be such a welcome respite in this heat of Delhi. What we call a Chaat – in this case specifically – turns out what a westerner would call a Salal. Yup you are right – sweet chilli tangy sour all in one go, loaded with protein, fiber, is probably sprouted, serves well as chakna, what else should I tell you? Ok ever heard Moth Chawal, Moth Kachori? Yup this one is versatile and with a little innovation – can be used for so many things and in so any ways. Probably another blog post about the same in future.
Phew now that I have written all of the above without AI, let me leverage some of it and at least ask it to generate some pictures so that you can understand how it looks like when you are looking for it. Otherwise if you buy it online I am sure the labels would guide you through.
But remember especially when buying Moon and Urad – you get them in 3 forms – fully processed which looks like Yellow or White – easiest to digest, then you have less processed which is broken, but still has the fiber on top – this would look green or black on outside and maybe lighter yellow inside. And then there is the whole one – which is least processed and not broken. You can choose one as per your needs and uses.
A representation of what Dall-E by OpenAi thinks Urad Dal looks like.
The Glycemic Index (GI) has been a buzzword in the health and nutrition world for years, but what does it truly signify? As more individuals seek effective and sustainable weight loss methods, understanding the role of GI becomes paramount. In this guide, we’ll delve deep into the Glycemic Index, demystify its science, and debunk common myths, providing you with actionable insights for a healthier lifestyle.
The Glycemic Index is a ranking system that measures how quickly and significantly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) serving as the reference point with a GI of 100.
Low GI (55 or less): Foods that are digested, absorbed, and metabolized slowly, leading to a gradual rise in blood sugar. Examples include whole grains, legumes, and most fruits and vegetables.
Medium GI (56-69): Foods that have a moderate impact on blood sugar levels. This category includes some types of rice, raisins, and certain breads.
High GI (70 and above): These foods cause a rapid spike in blood sugar. Examples are white bread, most breakfast cereals, and sugary beverages.
Understanding the GI of foods can help individuals make informed dietary choices, especially those looking to manage their blood sugar levels or achieve weight loss.
2. The Science Behind GI and Weight Loss:
The relationship between the Glycemic Index and weight loss is rooted in the body’s insulin response. When we consume high-GI foods, our blood sugar levels rise rapidly, prompting the pancreas to release a surge of insulin. Insulin is a hormone responsible for transporting sugar from the bloodstream into cells. However, excessive insulin can lead to:
Fat storage: High insulin levels signal the body to store excess sugar as fat, particularly in the abdominal area.
Hunger pangs: A rapid spike in blood sugar followed by a sharp drop can lead to feelings of hunger shortly after eating, increasing the likelihood of overeating.
Energy crashes: The post-meal slump many people experience is often due to a rapid drop in blood sugar after consuming high-GI foods.
On the other hand, low-GI foods provide a steady release of energy, keeping hunger at bay and promoting satiety. This not only aids in weight management but also supports stable energy levels throughout the day.
3. Debunking Common Myths about GI:
With the popularity of the Glycemic Index, several myths have emerged. Let’s set the record straight:
Myth: “All carbs are bad.”
Truth: Not all carbohydrates are created equal. While refined carbs like white bread have a high GI, many whole foods like quinoa, barley, and legumes have a low GI and are packed with essential nutrients.
Myth: “A low-GI diet means avoiding all sugars.”
Truth: Natural sugars found in fruits, dairy, and some vegetables can be part of a low-GI diet. It’s the added sugars in processed foods that often have a high GI and should be consumed in moderation.
Myth: “Low-GI foods are always healthier.”
Truth: While many low-GI foods are nutritious, some can be high in unhealthy fats or sodium. It’s essential to consider the overall nutritional profile of a food, not just its GI.
By understanding the facts and dispelling the myths, individuals can make more informed dietary choices that align with their health goals.
However it is also important to understand the Glycemic Loads of the food you are eating as well, to help understand the concept we have made a list as well as calculator here: Glycemic Index (GI) VS Glycemic Load (GL).
4. Benefits of a Low-GI Diet:
Embracing a low-GI diet offers a myriad of health benefits beyond just weight management. Here’s a closer look at some of the advantages:
Stable Energy Levels: Low-GI foods provide a steady energy release, helping you avoid those mid-day slumps and maintain consistent energy throughout the day.
Reduced Risk of Chronic Diseases: Studies have shown that a low-GI diet can reduce the risk of type 2 diabetes, cardiovascular diseases, and certain types of cancers.
Improved Blood Sugar Control: For individuals with diabetes or those at risk, a low-GI diet can help maintain stable blood sugar levels, reducing the need for insulin and other medications.
Enhanced Satiety: Foods with a lower GI tend to be richer in fiber and protein, which can help you feel full longer, reducing the likelihood of overeating.
Better Digestive Health: Many low-GI foods, such as whole grains and legumes, are high in dietary fiber, promoting healthy digestion and regular bowel movements.
5. Practical Tips to Incorporate Low-GI Foods:
Transitioning to a low-GI diet doesn’t have to be challenging. Here are some practical tips to help you make the shift:
Start with Whole Grains: Replace white rice and bread with whole grain alternatives like brown rice, quinoa, and whole grain bread.
Snack Smart: Opt for low-GI snacks like nuts, seeds, and Greek yogurt instead of chips or sugary treats.
Incorporate Legumes: Beans, lentils, and chickpeas are not only low in GI but also packed with protein and fiber. Add them to salads, soups, or stews.
Limit Sugary Beverages: Instead of sodas or sugary juices, hydrate with water, herbal teas, or unsweetened beverages.
Read Labels: When shopping, check the labels for added sugars and high-GI ingredients. The fewer the ingredients, the better.
Cook at Home: Preparing meals at home allows you to control the ingredients and ensure you’re consuming low-GI foods.
7. FAQs about Glycemic Index and Weight Loss:
As the Glycemic Index gains traction in health and nutrition circles, several questions arise. Here are answers to some frequently asked questions:
Q: Can I eat high-GI foods in moderation?
A: Yes, it’s about balance. While the focus should be on low-GI foods, occasional indulgence in high-GI foods is okay, especially if combined with low-GI foods to balance the impact on blood sugar.
Q: Is the Glycemic Index the only factor to consider for weight loss?
A: No, while GI is a valuable tool, other factors like calorie intake, portion sizes, and overall diet quality also play crucial roles in weight management.
Q: How does protein and fat affect the GI of foods?
A: Protein and fat can lower the GI of a meal. For instance, adding avocado or nuts to a dish can reduce its overall GI.
Q: Are all fruits high in GI?
A: No, many fruits like berries, apples, and pears have a low to medium GI. However, tropical fruits like pineapples and mangoes tend to have a higher GI.
Conclusion and Takeaways:
The Glycemic Index offers a unique lens through which we can understand our food choices and their impact on our blood sugar and overall health. By incorporating low-GI foods, debunking myths, and adopting a holistic approach to well-being, individuals can pave the way for sustainable weight loss and optimal health. Remember, it’s not just about numbers but making informed and balanced choices that align with your health goals and lifestyle.
FAQs
What exactly is the Glycemic Index (GI)?
The Glycemic Index is a ranking system that measures how quickly and significantly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose serving as the reference point with a GI of 100.
How does the Glycemic Index impact weight loss?
Foods with a high GI can cause rapid spikes in blood sugar, leading to increased insulin production, which can promote fat storage. On the other hand, low-GI foods provide a steady energy release, helping to control appetite and support sustainable weight loss.
Are all carbs bad when considering the Glycemic Index?
Not all carbohydrates are created equal. While refined carbs like white bread have a high GI, many whole foods like quinoa, barley, and legumes have a low GI and are packed with essential nutrients.
How can I start incorporating low-GI foods into my diet?
Begin by choosing whole grains over refined grains, opt for fresh fruits and vegetables, and include legumes and lean proteins in your meals. Reading food labels and being aware of added sugars can also guide healthier choices.
Is a low-GI diet suitable for everyone?
While many people can benefit from a low-GI diet, especially those looking to manage blood sugar or lose weight, individual needs may vary. It’s always best to consult with a nutritionist or healthcare provider to tailor a diet to your specific requirements.
How does a low-GI diet compare to other popular diets like Keto or Paleo?
While the low-GI diet focuses on the blood sugar impact of foods, diets like Keto emphasize low carbohydrate intake, and Paleo prioritizes whole, unprocessed foods. Each diet has its merits, and the best choice often depends on individual health goals and preferences.
Can I eat fruits on a low-GI diet?
Absolutely! Many fruits, such as berries, apples, and pears, have a low to medium GI. However, it’s essential to be mindful of portion sizes and opt for whole fruits over fruit juices or dried fruits.
Blog Tags for the Post: Glycemic Index, Weight Loss, Low-GI Diet, Blood Sugar Management, Healthy Eating, Carbohydrates, Nutrition Tips, Whole Grains, Insulin Response, Sustainable Weight Loss, Dietary Choices, Low-GI Foods.
