Category: Recipe

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Quick Strawberry and Apple Preserve- Healthy Kid Friendly Recipe

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 minsServing: 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

  1. 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. 
  2. Stir till sugar melts. It should take a minute or two.
  3. Now add water. Cook till apple becomes mushy and the preserve thickens. It will roughly take 9-10 minutes. 
  4. Once it thickens, add lemon juice, vanilla extract and chia seeds. 
  5. 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
  • Use a dash of cinnamon for a warm touch.

Enjoy good health! 🙂

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Silky Smooth Lemon Curd- ( Totally Fool-Proof Method)

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 minsServing: 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

  1. Before starting, keep all the ingredients ready. Keep butter cubes in refrigerator.
  2. 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. 
  3. 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.
  4. 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. 
  5. While you are whisking, heat the water. Do not let the water boil. Now put the heat proof bowl on top. 
  6. 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.
  7. 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. 
  8. 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.
  9. 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. 
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How your diet impacts your brain?

In an era where mental acuity is as coveted as physical health, understanding the profound impact of our dietary choices on cognitive function is more crucial than ever. Emerging research underscores a powerful truth: what we eat directly influences our brain health and mental performance. Let’s embark on a journey through the latest findings to unveil how you can nourish your brain for peak performance.

The Brain’s Building Blocks

Our brain, a marvel of nature, thrives on a diet rich in specific nutrients. Omega-3 fatty acids, antioxidants, vitamins, and minerals are not just food for thought—they’re the very building blocks of our cognitive processes. These nutrients support brain cell repair, neural growth, and the fight against cognitive decline, laying the foundation for a sharp and resilient mind.

Synergy in Nutrition: The Whole is Greater

The synergy between diet and cognitive health cannot be overstated. Nutrients like BDNF (Brain-Derived Neurotrophic Factor) illustrate how a balanced diet combined with physical activity catalyzes cognitive enhancement and synaptic health. Incorporating a variety of nutrient-dense foods into your diet can bolster brain function, protect against age-related decline, and even enhance mood and memory.

Navigating the Nutritional Landscape

Understanding the nutritional landscape is key to optimizing brain health. Here are practical guidelines to navigate by:

  • Omega-3: The stars of brain health, found abundantly in fatty fish, flaxseeds, and walnuts, are essential for cognitive function and mood regulation.
  • Antioxidants and Vitamins: Colorful fruits and vegetables, rich in antioxidants and vitamins, combat oxidative stress and inflammation, protecting the brain from damage.
  • Complex Carbohydrates: Whole grains and legumes provide a steady supply of glucose, the brain’s primary fuel source, supporting concentration and mental endurance.

The Dark Side of Diet: Sugar and Processed Foods

While certain foods are brain-boosters, others, like processed foods and high-sugar diets, are culprits of cognitive decline. These foods can lead to energy spikes and crashes, mood fluctuations, and long-term detriment to brain health. Moderation and mindful eating are key strategies to mitigate their impact.

Cognitive Cuisine: A Sample Brain-Boosting Menu

To translate theory into practice, here’s a day on a plate designed to fuel your brain:

  • Breakfast: Avocado on whole-grain toast topped with smoked salmon (rich in Omega-3s and fiber)
  • Lunch: Quinoa salad with leafy greens, berries, nuts, and a citrus vinaigrette (packed with antioxidants and complex carbs)
  • Snack: Greek yogurt with a sprinkle of chia seeds and honey (for a protein and Omega-3 boost)
  • Dinner: Grilled chicken with broccoli and sweet potatoes (a balanced meal providing protein, vitamins, and antioxidants)

The Future Plate: Diet and Cognitive Longevity

As we look towards the future, the connection between diet and cognitive longevity becomes increasingly clear. A diet emphasizing whole foods, nutrient diversity, and natural ingredients is not just a recipe for physical health but a blueprint for a vibrant, active mind.

Engaging Mind and Body: Beyond Diet

While diet is paramount, integrating physical exercise, mental stimulation, and social engagement into your lifestyle can amplify the benefits to cognitive health, creating a holistic approach to well-being.

In Conclusion

The adage “you are what you eat” holds profound truth when it comes to brain health. By making informed, mindful dietary choices, we have the power to influence our cognitive health and performance significantly. Let’s embrace the mind diet, not just as a way of eating, but as a way of life, ensuring our brains are nourished, protected, and primed for the challenges and joys of life.

FAQs for “Brain Food or Brain Fog? What’s Really on Your Plate?”

1. What are the best foods for brain health?

Foods rich in omega-3 fatty acids (like salmon and walnuts), antioxidants (berries, leafy greens), and whole grains are excellent for enhancing cognitive functions and maintaining brain health.

2. Can diet really affect my mood and cognitive function?

Absolutely. Diets high in omega-3s, vitamins, and minerals can improve mood and cognitive function by boosting neurotransmitter activity and protecting against oxidative stress.

3. How does sugar impact brain health?

Excessive sugar intake can lead to fluctuations in blood glucose levels, affecting your mood, energy, and focus. Over time, it may also increase the risk of cognitive decline.

4. Are there specific nutrients known to improve memory?

Yes, nutrients such as omega-3 fatty acids, flavonoids, vitamins B6, B12, D, and E have been linked to improved memory and reduced risk of cognitive decline.

5. Is coffee good or bad for the brain?

In moderation, coffee can be beneficial due to its high antioxidant content and the ability to enhance alertness and concentration. However, excessive consumption may lead to negative side effects like jitteriness and sleep disruption.

6. How often should I include brain-boosting foods in my diet?

Incorporating brain-boosting foods into your daily diet is ideal. Aim for a balanced diet that includes a variety of nutrient-rich foods to support overall brain health.

7. Can a healthy diet prevent Alzheimer’s disease and other forms of dementia?

While no diet can completely prevent Alzheimer’s or dementia, a healthy diet rich in omega-3s, antioxidants, and vitamins can significantly lower the risk or delay the onset of cognitive decline.

8. What’s the role of hydration in brain health?

Staying hydrated is crucial for maintaining optimal brain function. Dehydration can lead to difficulties in focusing, memory, and cognitive performance.

9. Are “brain supplements” necessary for cognitive health?

A balanced diet is generally sufficient for most people. However, some may benefit from supplements, especially if they have dietary restrictions or deficiencies. Consult a healthcare provider for personalized advice.

10. What is a simple first step to eating for brain health?

Start by integrating more omega-3-rich foods, fruits, vegetables, and whole grains into your meals. Small, consistent changes can lead to significant benefits for brain health over time.

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Are You Giving Frozen Meals the Cold Shoulder for No Reason?

In a world where the freshness of your dinner ingredients has become a status symbol, frozen foods often get the cold shoulder. But is this chilly reception warranted, or have we been giving frozen foods the frosty treatment unjustly? Let’s thaw the misconceptions and dive into the icy waters of frozen food facts.

The Great Freeze: Nutrition on Ice

Contrary to popular belief, frozen foods can pack a nutritional punch rivaling their fresh counterparts. Thanks to modern freezing techniques, vitamins and minerals are locked in time, preserving their nutritional value. The myth that freezing diminishes food’s nutrition is as outdated as the icebox itself. Studies, like those highlighted by the Tufts Health & Nutrition Letter, affirm that frozen produce can

retain essential nutrients, sometimes outperforming fresh produce that’s been languishing in your fridge.

Breaking the Ice: Frozen vs. Fresh

The fresh vs. frozen debate is as heated as a summer barbecue, but the truth is, they’re more alike than different. While fresh produce may win in a beauty contest, frozen foods excel in convenience and longevity without sacrificing nutritional value. With freezing acting as nature’s pause button, the loss of vitamins A, C, and folate in fresh produce over time makes the frozen aisle a treasure trove for the health-conscious shopper.

A Frosty Reception: The Misunderstood World of Frozen Meals

It’s time to defrost the stigma surrounding frozen meals. Modern frozen dishes offer a spectrum of healthier, organically sourced options catering to a variety of dietary needs, from vegan to gluten-free. The key is in the label reading; not all frozen meals are created equal. Opting for meals with whole food ingredients and low sodium can turn the frozen food aisle into a shortcut for nutritious, time-saving meals.

The Ice Age: How Freezing Transformed the Food Industry

The advent of freezing transformed the food industry, making seasonal foods available year-round and reducing food waste significantly. The ability to freeze, store, and transport food has revolutionized our eating habits, enabling a diversity in diets that was unimaginable a century ago. This icy innovation has brought global cuisines to our doorsteps, from frozen dim sum to Italian gelato, enriching our culinary experiences.

Chilling Effects: Frozen Food and the Environment

One might wonder about the environmental footprint of frozen foods. Interestingly, freezing can be a boon for sustainability. By prolonging the shelf life of foods, freezing reduces waste at both the retailer and consumer levels. Moreover, frozen foods allow for more efficient transport and storage, potentially lowering the carbon footprint compared to some fresh foods that require rapid, resource-intensive shipping methods.

From Freezer to Fork: Making Frozen Foods Work for You

Embracing frozen foods doesn’t mean sacrificing the joy of cooking. Here are a few tips to make the most of your freezer:

  • Mix and Match: Combine frozen vegetables with fresh herbs for a quick stir-fry bursting with flavor and nutrition.
  • Smoothie Central: Frozen fruits are perfect for smoothies, delivering a creamy texture and a nutritional boost.
  • Batch Cooking: Use your freezer to store batch-cooked meals, ensuring you always have a homemade dinner on hand, no matter how busy your schedule.

Conclusion

As we’ve journeyed through the frozen food aisle, it’s clear that it’s time to warm up to the idea of incorporating frozen foods into our diets. With their nutritional integrity, convenience, and contribution to reducing food waste, frozen foods deserve a spot in our kitchens (and our hearts). So next time you’re navigating the grocery store, remember that the frozen food aisle is not just a passage of convenience but a corridor of nutritional opportunities, waiting to be explored.

FAQs on “Are You Giving Frozen Meals the Cold Shoulder for No Reason?”

1. Do frozen foods really retain their nutritional value?

Yes, freezing preserves the nutritional value of foods, especially fruits and vegetables. Nutrients are locked in during the freezing process, making frozen foods comparable to fresh ones in terms of vitamin and mineral content.

2. Can freezing food kill bacteria?

Freezing can inactivate bacteria, yeasts, and molds present in food. However, it doesn’t kill them. Once the food is thawed, these microorganisms can become active again, which is why proper handling and cooking of thawed food are essential.

3. How long can I safely store food in the freezer?

Storage times can vary depending on the type of food. Most meats can be stored for 4-12 months, while frozen fruits and vegetables can last 8-12 months. Always check specific storage guidelines for different foods to ensure quality and safety.

4. Is it safe to refreeze thawed food?

It’s safe to refreeze food that has been thawed in the refrigerator but not at room temperature. However, refreezing may affect the texture and flavor due to the loss of moisture during the thawing process.

5. Are all frozen meals unhealthy?

Not necessarily. While some frozen meals are high in sodium and additives, many healthier options are available. Look for meals with whole-food ingredients, low sodium, and minimal added sugars.

6. How can I make frozen meals tastier and healthier?

Enhance frozen meals by adding fresh vegetables, herbs, or spices. You can also supplement them with additional protein sources like beans or grilled chicken for a more balanced meal.

7. Can I freeze dairy products like milk and cheese?

Milk can be frozen, but it may separate and become grainy once thawed, making it better suited for cooking rather than drinking. Hard and semi-hard cheeses can be frozen, but they may become crumbly and are best used in cooked dishes.

8. What’s the best way to thaw frozen food?

The safest way to thaw frozen food is in the refrigerator, ensuring that the food remains at a safe temperature during thawing. For quicker thawing, you can use the microwave or place the food in a leak-proof bag submerged in cold water, changing the water every 30 minutes.

9. How does freezing affect the taste and texture of food?

Some foods may experience changes in texture after being frozen and thawed, especially fruits and vegetables with high water content. However, many foods, like meats and baked goods, maintain their taste and texture well after freezing.

10. Are frozen fruits and vegetables as good as fresh for smoothies and cooking?

Absolutely. Frozen fruits and vegetables are picked and frozen at their peak ripeness, preserving their nutritional value, taste, and texture, making them an excellent choice for smoothies and cooking.

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Sugar Coated Lies or Tasty Truths? You Decide!

In today’s health-conscious society, sugar has become more than just a sweet treat. It’s a topic of intense debate, wrapped in layers of scientific studies, dietary guidelines, and a dash of cultural nostalgia. But what’s the real story behind sugar’s impact on our health? Let’s sift through the facts, debunk the myths, and uncover practical ways to enjoy sugar without compromising our well-being.

Sugar Unveiled: More Than Just Sweetness

Sugar, in its many forms, is a fundamental component of our diet. It’s not just the granulated white substance we spoon into our morning coffee; it’s a complex category of carbohydrates that includes everything from the glucose that fuels our body to the fructose found in fruits. However, it’s the added sugars in processed foods that have raised alarm bells among health professionals.

The Heart of the Matter: Sugar and Your Health

Recent studies have shed light on the darker side of sugar, linking excessive consumption to an array of health issues. From heart disease to diabetes, and even to mental health concerns like depression, the evidence is stacking up against sugar. But it’s not just about the quantity; it’s the quality and source of sugar that matter.

Decoding Labels: The Hidden Sugars Among Us

One of the first steps to smarter sugar consumption is becoming a label detective. Added sugars lurk in many foods, often masquerading under names like corn syrup, dextrose, or sucrose. These added sugars contribute empty calories without nutritional benefits, tricking our bodies into craving more.

Sweet Alternatives: Finding Balance in Your Diet

So, how do we satisfy our sweet tooth without overloading on added sugars? Here are a few strategies:

  • Fruit First: Opt for natural sugars found in fruits. They come with fiber, vitamins, and minerals, offering a healthier energy boost.
  • Smarter Sweeteners: Explore natural sweeteners like honey or maple syrup in moderation. They offer more flavor, which means you might use less.
  • Savvy Substitutions: In recipes, reduce the amount of sugar and compensate with spices like cinnamon or vanilla for added sweetness without the sugar spike.

Beyond the Table: Sugar’s Cultural Sweet Spot

Sugar isn’t just a dietary component; it’s woven into the fabric of our celebrations and traditions. Understanding this cultural significance can help us make mindful choices, enjoying sugar in the context of tradition and moderation rather than daily excess.

A Spoonful of Reality: Embracing Moderation

The key to managing sugar intake isn’t about strict avoidance but about informed moderation. Here are some steps to start with:

  • Educate Yourself: Understanding the impact of sugar on the body empowers you to make healthier choices.
  • Mindful Eating: Savor your sweet treats without distraction, which can lead to more satisfaction with less.
  • Balance Your Diet: Ensure your meals are balanced with proteins, fats, and fibers that can help mitigate sugar’s impact on blood sugar levels.

The Sweet Conclusion

As we navigate the complex world of dietary sugars, the goal isn’t to demonize this essential carbohydrate but to understand its role in our diet and its effects on our health. By choosing our sugars wisely, seeking balance, and indulging in moderation, we can enjoy the sweet things in life without compromising our health.

This journey through the world of sugar aims to enlighten, empower, and encourage a balanced approach to dietary sweetness, ensuring that our choices lead to a healthier, happier life.

FAQs on “Sugar Coated Lies or Tasty Truths? You Decide!“

1. What exactly is ‘added sugar’?

Added sugar refers to sugars and sweeteners added to foods and drinks during processing or preparation, unlike natural sugars found in fruits and milk. It’s these added sugars that you should watch out for in your diet.

2. How much added sugar is too much?

The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men.

3. Can eating too much sugar really lead to health problems?

Yes, excessive consumption of added sugars has been linked to various health issues, including obesity, type 2 diabetes, heart disease, and tooth decay.

4. Are natural sugars better for you than added sugars?

Natural sugars, found in whole fruits and vegetables, come with essential nutrients, fiber, and water, making them a healthier choice than added sugars.

5. What are some common hidden sources of added sugar?

Added sugars can be found in unexpected places like bread, canned soups, pasta sauces, and salad dressings. Always read labels to identify hidden added sugars.

6. How can I reduce my added sugar intake?

Start by reading food labels, choosing products with no or low added sugars, reducing the sugar amount in recipes, and opting for fresh, whole foods over processed ones.

7. Are sugar substitutes a healthy alternative to sugar?

Sugar substitutes can be useful for reducing calorie intake and controlling blood sugar levels, but they should be used in moderation. Some people may experience digestive issues or other side effects.

8. Does cutting out sugar improve health?

Reducing excessive sugar intake, especially added sugars, can lead to better weight management, improved metabolic health, and reduced risk of chronic diseases.

9. Can I still enjoy sweets while reducing my sugar intake?

Absolutely! Opt for natural sweeteners like fruits in your desserts, use spices like cinnamon to add sweetness without sugar, and focus on portion control.

10. What’s the best way to start reducing sugar in my diet?

Begin by gradually reducing the amount of sugar you add to foods and drinks, and choose unsweetened or low-sugar versions of your favorite products. Over time, your taste buds will adjust to enjoy less sweet flavors.

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