Healthy French Fries with 3 Magic Spice Mix

Healthy French Fries with 3 different Magic Spice Mix

Potato snacks is loved by kids as well as adults. French fries is my tween's favourite snack box recipe.Over the years, I have come up with my version of French fries with a slight twist.

The masala or the spice mix sprinkled on the fries gives it a different taste and I also add a secret healthy ingredient to the potatoes to give that extra crunch.

I am sharing  3 types of masala or spice mix and you can sprinkle them on the fries according to your taste.

Ingredients :

potatoes - 8  large

Oil- for frying

Rice flour-4 teaspoons

Magic Spice mix 1

Kala namak/rock salt,chilli powder, amchur powder  mixed.

Magic Spice Mix 2

Peri-peri spice powder

Magic Spice mix 3

Oregano,chilli flakes and a little bit of salt mixed

Method:

-wash the potatoes throughly under running water and dry them with a help of a cotton towel.

-peel the potatoes and dip them in a large vessel filled with cold water.

-take one potato and cut it into thick long sticks and dip the in the same water filled vessel.

-Repeat this with the rest of the potatoes.

-wash the potatoes again by changing the water 2 - 3 times. This is done to remove the  excess starch in the potatoes.

-dry the cut potato sticks under the fan and pat a clean cotton cloth on the potatoes.

-now, add the rice flour and gently coat the potatoes with it.

-heat a heavy bottom iron pan and pour oil into the pan. Your gas should be on medium flame.

-Add the potato sticks into hot oil and  fry till the potatoes slightly change colour.

-place a tissue paper on a plate and keep the fried sticks on it.

-similarly, fry the rest of the potatoes.

-Sprinkle the magic spice mix of your choice and serve it hot with tomato ketchup.

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Tomato- Dates Chutney

Now that the festivals are around the corner most of us observe vrats and prefer eating food cooked without using garlic or onions or satvik ahaar as we call it.I usually make this chutney during festivals when there is a vrat and we prepare food without garlic and onions.
This sweet and sour chutney is rich in iron that comes from the dates and antioxidants from tomatoes.This is a quick to make chutney and tastes great with plain steamed rice or with chapati and parathas.

Ingredients
Tomatoes-3 medium sized,ripe
Dates-4-5,seedless
Roasted Cumin powder-2 teaspoon
Refined vegetable oil/ghee-2 teaspoons

Dry red chilli-2 

Panchphoran (Saunf, jeera, methi,kalonji seeds) -1teaspoon
Salt -a generous pinch
Sugar or Jaggery powder -2.5 tablespoons
Water-2 tablespoons 

Method

-Wash the tomatoes and dice them into small pieces
-Soak the dates in water for 10-15 minutes.Wash well and cut them into small pieces.
- Take a pan and dry roast the cumin seeds for 3-4 minutes in low flame till they are light brown and a nice aroma comes out.Cool it and crush it roughly using and rolling pin.
-Take a pan and heat oil in it.Add the Panchphoran and the dry red chilli in oil.
-Now add the diced tomatoes and cook them on medium flame.Keep stirring.
-Add the chopped dates and cook for another 2-3 minutes and add water and a generous pinch of salt and sugar or Jaggery powder as per your taste.
-Cook till the tomatoes are done.Do not let the water dry completely.
-Keep mixing and finally add the roasted cumin powder.
-Serve hot with rice,chutney,chapati or puri.

 

store it in a clean glass jar and keep it in the fridge. It stays fresh for 15 days.

Wonders of Oats and OatMeal

Oatmeal is one of the healthiest foods known for its high nutritional values.Oatmeal has been approved as a heart friendly food as it lowers cholesterol and lowers the risk of heart diseases.

Types of Oats and Oatmeal
Oatmeal is a whole-grain cereal made from ground oat groats.It has very low fat content and is rich in soluble fibers called Beta-Glucan.
Oatmeal comes in several forms:

• Instant Oatmeal-It is dried and precooked.It often contains sweeteners and other flavours as additive.
• Rolled Oats-This old fashioned oats is steam processed and rolled into flakes.This helps the oats to stay fresh for a longer time.Rolled oats are used as an ingredient in muesli and granola.
• Steel-cut Oats/Irish Oatmeal-The oat groats are chopped into small pieces using  large steel blades and are usually roasted.

Nutrition

• Vitamins-Oatmeal is a good source of B-complex vitamin.Vitamin B is water soluble and is important for metabolic functions.
• Minerals-Oatmeal cereal is a rich source of magnesium, zinc,iron,manganese and selenium.It also contains calcium,potassium and phosphorous.Magnesium supports the immune system and zinc promotes healing and growth.Phosphorous and calcium are good for bone and teeth.Iron helps to create red blood cells and thus prevent anemia.
• Protein-One cup of cooked oatmeal has 6 grams of protein.It provides all the energy required by our body.
• Carbohydrate-A cup of cooked oatmeal contains 28.08 g of carbohydrate.

Health Benefits

• Soluble fibers present in oats and oatmeal lower the LDL or bad cholesterol in the body.
• Phytochemicals in oats and oatmeal  can lower the risk of developing cancer.
• Avenanthramides, a type of antioxidant are present in oats.This helps to reduce the risk of colon cancer.
• Insoluble fibers in oats help to stabilize blood sugar and this can help patients with diabetes.

 Tips to make your Best Oatmeal

• Oats can be slow cooked and even reheated.Reheating does not reduce the nutritional value of oats.
• Instant oatmeal usually has higher glycemic index,you can add a little fat free or low fat milk and a few nuts to lower the glycemic index.
• Steel-cut and rolled oats are considered superior to instant oats as they contain more fibers and nutrients.Steel cooked oats take atleast half and hour to cook while rolled oats can be cooked in 15 minutes.Add 2 parts water to one part oat while boiling.
• You can add soy milk or low fat milk to your oats to get more calcium.
• Pieces of fresh fruits like strawberry,kiwis,apple,banana or chikoo can be added to the oats.You can also add dried fruits like raisins.
• Add a dash of Cinnamon,pumpkin seeds or even cocoa to make your oats topping  more delicious.

 

Turmeric- The Amazing Health Food

Turmeric(Curcuma Longa) is a sharp tasting spice derived from a root and is commonly used as a culinary spice in South Asia.This spiceccomes from the underground stem(rhizomes) of the turmeric plant.It has a sharp,woodsy taste and pungent aroma.It has been widely used as a traditional remedy to cure many ailments in Ayurvedic as well as Chinese medicine.

Potential Nutrients
The main nutrient in turmeric is Curcumin which is consumed in diets and is used as herbal remedy in many countries.Curcumin  in turmeric has strong antioxidant,anti-inflammatory,anti cancer and cortisone -stimulating properties..
Other compounds include ascorbic acid,carotene,polysaccharides and ar-turmerone.These compounds also have medicinal properties.

Health Benefits of Turmeric

• It helps to stimulate the gallbladder and improve bile flow.This helps in treating many gastrointestinal problems.
• It helps to remove bloating,gas,heart burn and acid reflux.
• It can be applied on the skin to treat wounds,insect bites,eczema and other inflammatory skin conditions.
• Turmeric has as a powerful anti-inflammatory property which helps to relieve symptoms of arthritis and inflammatory bowel diseases.
• Some medical studies have also proved that curcumin in turmeric has several anti-cancer properties.These studies suggest that curcumin should be considered as an anticancer agent and must be included as part of daily diet.Some studies have also shown that curcumin inhibits the growth of certain tumors.
• It has the power to thin blood and reduce the ability to form clots.This helps people with high cholesterol and high blood pressure.
• Research has also shown that use of turmeric or curcumin might protect against Alzheimer's disease, stomach ulcers and heart diseases.

How to select Turmeric
It is advisable to buy turmeric powder from reputed manufacturers.Go for organic brands if possible as this will ensure that the product is free from adulteration.

Storage Tips
Store in a cool and dark place away from heat and direct sunlight.Always store in a dry and clean jar and seal the lid after use.

Precautions

• Pregnant women should always consult doctors before taking turmeric supplements.
• If taken in high doses it may cause nausea and diarrhea.
• People suffering from liver problems,gallstones and jaundice should not take turmeric.
• Turmeric may have possible interactions with some drugs,so it is advisable to consult your doctor before taking any curcumin supplement.

Awesome Health Benefits of Banana

Filled with vitamins,minerals and fiber,bananas provide some important nutrients to the body. Bananas come as a versatile fruit and are loved by both adults and children.They are an excellent source of energy and can be eaten as whole,sliced to make fruit salad or mashed as baby food

Nutritional Value

• Potassium-Bananas are rich in potassium, a mineral essential for healthy heart,muscle,kidney and digestive system.
• Vitamin C-Vitamin C is known for it's antioxidant properties.It is also required in the formation of collagen,absorption of iron and formation of hemoglobin.
• Vitamin B6-It converts carbohydrates to glucose and thus maintains healthy levels of blood sugar in the body.It also helps in the formation of hemoglobin and metabolism of protein.
• Fiber-Bananas contain soluble fiber which lowers cholesterol.Soluble fibers also help in weight loss.

  
Health Benefits 

• Regulates Bowel Movements-Bananas contain pectin which is a soluble fiber that helps to regulate bowel movements.People who suffer from constipation should eat bananas.
• Better Brain Power -Research has shown that children who ate bananas at least 3 times a day performed in their exams.Potassium rich bananas help to boost brain power in children.
• Good for the Heart-Bananas contain enough potassium which helps prevent muscle cramps and other cardiovascular diseases.
• Healthy Bones -High Potassium content in bananas help to neutralize the high amounts of sodium in our diet.This prevents the weakening of bones.
• Better Eyesight-People who consume bananas regularly have lower incidence of vision problems.Bananas help to protect our eyesight.
• Ease Symptoms of Ulcer-Peptic ulcer is the most common type of ulcer.It has been found that a compound called protease inhibitor in bananas can help remove the ulcer causing bacteria in the stomach.
• Regulate Blood Sugar-Bananas help to curb the sweet tooth and help patients diabetes and blood sugar problems.

Bananas contain three types of natural sugars-Glucose,Fructose and Sucrose .When combined with fiber,these natural sugars provide instant and substantial energy to our body.Make bananas a part of your family's regular diet.

Choose Healthy Cooking Oil for your Family

Supermarkets today are flooded with several brands and varieties of cooking oils.All oils have different characteristics like nutritional properties,smoking point and culinary uses.Irrespective of your preference,it is always advisable to choose liquid fat over solid fats like butter and margarine.

Oil Fats

• Saturated Fats-These fats increase the levels of total cholesterol and LDL which is the bad cholesterol.This allows fat to be deposited on the walls of the blood vessels thereby causing blood clots ,heart diseases and possibly type 2 diabetes.
• Unsaturated Fats-These fats are considered to be heart friendly.they are of two types.

1. Monounsaturated Fatty Acids (MUFA)
2. Polyunsaturated Fatty Acids (PUFA)

Both are healthy fatty acids and lower the total cholesterol and the bad cholesterol too.

The Good and Bad Fats
Good Fats

• Monounsaturated Fats-These oils are usually liquid at room temperature.They lower total cholesterol and LDL(Bad cholesterol)and increase HDL(good cholesterol).
• Polyunsaturated Fats-These oils are also in liquid form at room temperatures.Omega 3 fatty acids belong to this group.This also helps to lower LDL and total cholesterol.They are very healthy in their natural form but once heated they create trans fatty-acids which are toxic.

Bad Fats

• Saturated fats-When consumed in excess it increases the total cholesterol as well as the LDL.
• Trans Fats-They increase the bad cholesterol that is LDL and lower HDL or the good cholesterol.

Healthy Cooking Oils 

• Olive Oil-It contains antioxidants which can help lower LDL.It contains monounsaturated fats.Research has shown that consuming 2 tablespoons of olive oil daily reduces the risk of coronary heart diseases and blood clots.
• Coconut Oil-Though coconut oil has saturated fats but it is different from the ones present in animal fats.This oil can be used safely for cooking purpose.
• Sunflower Oil-It is rich in PUFA and also contains lenoleic acid that helps to reduce LDL a well as HDL levels.
• Canola Oil- It is considered to be the healthiest oil.It contains high unsaturated fats and very little saturated fats.
• Sesame(Gingelly)Oil-This oil is rich in antioxidants and also has antidepressant properties.It contains vitamin E and also copper,calcium,iron and magnesium.This oil helps to regulate the blood pressure in the body.It also has a very long shelf life.
• Groundnut Oil-It contains MUFA which lowers LDL or bad cholesterol.It is suitable for all types of cooking.
• Soyabean Oil-This oil contains PUFA and lenoleic as well as alpha-lenoleic acid.Soyabean oil should not be used for frying as the PUFA gets oxidized and becomes toxic.
• Mustard Oil-Known for its sharp flavour and pungent smell,it contains both MUFA and PUFA.This oil also contains a fatty acid known as erucic acid which can be harmful to health if the oil is used in excess.
• Rice Bran Oil-The oil extracted from rice bran has many nutritional benefits.It contains traces of oryzanol which lowers the cholesterol levels.This oil is rich in MUFA and also contains Vitamin E which is a source of antioxidant.

Unhealthy Cooking Oils

• Butter
• Ghee(Clarified butter)
• Vanaspati
• Margarine

Tips to Reuse Oil Safely 

• Try to avoid reusing of oils.If you want to reuse,make sure the finish the oil the same day as reusing can cause formation of polymers and food residue in oil can make it carcinogenic.
• Do not mix different types of oils while cooking.
• Oil that has been heated for a long time must not be used for cooking again.
• Use a filter paper or a muslin cloth to strain the used oil.

Build your Child's Immunity with Curd

Simple and Refreshing Curd
Yogurt or curd is a dairy product which is made by lactic fermentation of milk.It is a therapeutic food known for its refreshing taste and smoothness.One should always consume fresh curd made from fresh and pure milk.

Types of Curd

• Thick Curd
• Whisked Curd
• Sweet Curd

 How to Store
Always store curd in the fridge and not in the freezer.If kept below 5 degrees C,yogurt can stored for several weeks.

Nutritional Value 
Curd is very nutritious.150 grams of whole curd contains

• 7.7 gm of protein,240 mg calcium,163 calories and 23.8 gm carbohydrates.
• It also contains vitamins A,E,K, folate,vitamin B6 and vitamin B12.
• Apart from the important vitamins,curd also contains calcium,selenium,magnesium,zinc,phosphorus,copper and saturated and monounsaturated fats.

Probiotic Curd
Probiotics when added to curd help in digesting fats and protein.

• This helps to relieve constipation by improving intestinal mobility.
• Probiotics are also beneficial in increasing vitamin B12 and maintaining a proper pH in the body.
• They also help to prevent diarrhea and inflammatory bowel diseases.
• Probiotics help to enhance immune system by increasing levels of immunoglobins.

Health Benefits of Tasty Curd

•  Daily consumption of curd helps to strengthen immunity.
• It helps improve digestion.
• It can help reduce the risk of high blood pressure.
• Thick curd taken with pieces of fruits helps you feel fuller.
• Curd can lower cholesterol.
• Women with vaginal infections can benefit from curd with active cultures.
• It may help prevent Osteoporosis.
• Curd is helpful in treating inflammatory bowel diseases.
• People with lactose-intolerance can consume curd.
• High calcium content in curd helps to keep bones and teeth healthy and strong.

In my next post I will give you some interesting recipes with curd and also share a few ideas to make curd a part of your daily diet.

Kid Superfoods

Helping kids avoid junk food and eat superfoods:

Kids love to eat burgers, fries and a whole lot of other junk food.It's not that a trip to KFC or McDonalds is bad but having it once in a while is okay but if your kids want to have it on a  regular basis, then we all know it's definitely not good.old habits are hard to break but it's not impossible.Though my son is not accustomed to eating junk food but he sometimes whines for it and I do take him out for a treat but that is not very often,once in 2 months maybe.
I try to make sure that there is no junk food in the house .Developing good eating habits in kids can be tricky but parents should make sure that kids are exposed to different kinds of super foods from an early age.

What are Superfoods
Well, superfoods are those foods that are packed with vitamins,minerals and antioxidants.In other world superfoods are whole foods.These foods act like a tonic for the body and help you build immunity and live a healthy life.They are natural food sources where the nutrients are in the raw unprocessed state.
Some of you might be thinking, why not multivitamins and supplements? research has shown that taking multivitamins over a prolonged period of time increases the person's chances of death .No.I'm not trying to scare you but it's a fact established on the basis of several studies.

10 Super foods
 1) Oatmeal- Oats are rich in fiber and antioxidants.They also contain Zinc,magnesium and also iron.Some studies have also shown that kids who had oats in their breakfast were able to concentrate better in classroom.The study also showed that kids who ate oats at the start of their day showed increased spatial memory skills as compared to kids who had cereals.Spatial memory is related to memory and problem solving abilities in kids.
2) Whole Eggs-Eggs contain Choline, an important component that is essential for brain development in kids.They are also packed with protein.Egg Yolk is equally important.It contains all essential vitamins and minerals.So,don't even think of throwing away the yolk.Best way to have eggs is hard boil it and kids can have it as snack or can even take it in their lunch box.
3)Fruits-As we all know "An apple a day keeps the doctor away". Yes, apples are a great source of vitamins and minerals .Other fruits like Kiwi fruits,strawberries,mangoes, bananas and pears.Serve fruits as fruit salad and fruit kebabs
4)Milk-A natural source of calcium and protein.Proteins helps in the wear and tear of the body and calcium is great for keeping bones and teeth strong and healthy.
5)Nuts and Seeds-Nuts provide the essential fats that kids little bodies require.A handful of nuts can provide quick energy and keep away the hunger pangs.Almonds are rich in Vitamin-E and calcium.Mix powdered almonds into a glass of milk.Walnuts contain antioxidants and are very beneficial for brain developments.
Another seed that is rich in antioxidants is Pumpkin seeds.Pumpkin seeds are known to have many health benefits.
6)Tomatoes-Tomatoes contain Lycopene. Lycopene is a substance that fights against cancer.Kids can have ripe and juicy tomatoes or you can even cook it.Cooking tomatoes makes it even more healthier.
7)Yogurt-Regular consumption of yogurt  helps build immunity.It also helps in digestion.Yogurt contains healthy bacteria which regulates the sugar levels in our kid's body.Go for pro-biotic curd.
8)Fish-Fish like Salmon,mackerel and sardines contain omega-3 fatty acids which is good for brain development in children.It is also heart friendly.
9)Beans-Pinto beans.chick peas,black beans are all filled with protein, vitamins and calcium.They help our body to fight against bad cholesterol.Darker the colour of beans,the better it is.
10)Green Vegetables -This includes green leafy vegetables like spinach and kale.Vegetables like broccoli and cabbage are extremely good for health.They contain antioxidants and are full of vitamins and minerals.

I know it can be tough to get your kids eat all the healthy veggies and fruits.I sure do.In my next post I'm going to share some of my ideas to get kids eat vegetables and fruits.