Articles on uttar pradeshi cuisine

Which Is Healthier, Rice or Chapati?

Ms. Swati Kapoor, Dietitian/Nutritionist
No Indian meal is complete without rice or chapati or both. These staple elements of Indian cuisine are either a part of breakfast, lunch or dinner or all three.Of late, the growing fitness fad has raised questions on nutritional value of all the edibles, including rice and chapati.Let’s dissect the pros and cons to make your life choices easier and read more know which rice is best for losing weight?Both food items have similar carbohydrate levels and calorific value, but different nutritional value because chapati contains more proteins and fibres than rice.Rice is easier to digest because of its starch content, whereas roti digests slowly. However, due to slow digestion roti keeps you full for longer, which is a big plus for weight watchers.VitaminsBoth rice and chapati provide Folate, a water-soluble B-vitamin. Rice is a better source of Folate than chapati.MineralsEach serving of chapatis provides you with calcium, phosphorus, iron and potassium, whereas rice provides the same amount of iron but less phosphorus, potassium and magnesium. Rice doesn’t contain any calcium.VerdictChapatis contain more fibre, protein, micronutrients and sodium. Rice doesn’t contain any sodium. If you are watching your sodium intake, then rice will be a better option.Whole wheat and multi-grain chapatis are the most preferred variants of chapatis, whereas brown rice is the most preferred.Read more to know about health benefits of brown rice. Both wheat and rice have a similar glycemic index, which means that they raise the blood sugar level to the same extent.Get more information on healthy blood sugar level.As long as you restrict the quantity, it does not matter what you eat. If 2 portions of cereals as 1 chapati and 1 small bowl of rice are consumed, it is definitely alright.So, don’t just avoid rice, simply watch the portion size

Recipe - Make Unhealthy Samosas Healthy

Ms. Swati Kapoor, Dietitian/Nutritionist
Samosas are the ultimate moral war in the unhealthy world of Indian snacks. They are irresistible, but so unhealthy. If only there could be healthy samosas, life for many would be easy.Well, we have some good news- a recipe for you to make healthy samosas. We still haven’t found a place where you can get healthy samosas, but we can tell you how to make them healthier.The maida (refined flour) used for the crust acts inside your body the same way sugar would. It has a high glycemic index, so it spikes your blood sugar, and promotes fat storage. Read here for details. So, you know, even samosas are not sweet, they’re not good for diabetics.Then, the samosa is deep fried, so the outer crust absorbs all the oil and gets loaded with calories. To further drop its health quotient, the unhealthy samosa is stuffed with potatoes that are cooked in oil and fat!But worry not, make the following three swaps in the samosa recipe, and your samosas will be much healthier.- In the dough, instead of using only maida (refined flour), mix in equal amounts of atta (whole wheat flour). So, the samosa will still retain its flaky and crisp crust, but will have more fiber, protein and vitamins.- Instead of deep frying them, bake them in an oven. This saves all the calories and your heart from all that saturated fat and cholesterol.- Instead of the same potato stuffing, use other veggies like peas, carrot, cauliflower. You can even stuff them with any kind of cooked meat, and turn up their protein content.So, make these swaps in your samosa recipe, and load up on these samosas!

Recipe – Make Unhealthy Samosas Healthy

Ms. Swati Kapoor, Dietitian/Nutritionist
Samosas are the ultimate moral war in the unhealthy world of Indian snacks. They are irresistible, but so unhealthy. If only there could be healthy samosas, life for many would be easy. Read to know what makes samosas dangerous?Well, we have some good news - a recipe for you to make healthy samosas. We still haven’t found a place where you can get healthy samosas, but we can tell you how to make them healthier.The maida (refined flour) used for the crust acts inside your body the same way sugar would. It has a high glycemic index, so it spikes your blood sugar, and promotes fat storage.So, you know, even samosas are not sweet, they’re not good for diabetics. Then, the samosa is deep fried, so the outer crust absorbs all the oil and gets loaded with calories.To further drop its health quotient, the unhealthy samosa is stuffed with potatoes that are cooked in oil and fat!But worry not, make the following three swaps in the samosa recipe, and your samosas will be much healthier.Samosa RecipeStep 1- In the dough, instead of using only maida (refined flour), mix in equal amounts of atta (whole wheat flour). So, the samosa will still retain its flaky and crisp crust, but will have more fiber, protein and vitamins.Step 2- Instead of deep frying them, bake them in an oven. This saves all the calories and your heart from all that saturated fat and cholesterol.Step 3- Instead of the same potato stuffing, use other veggies like peas, carrot, cauliflower. You can even stuff them with any kind of cooked meat, and turn up their protein content.So, make these swaps in your samosa recipe, and load up on these samosas!

7 Indian Foods for Quick Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Indian cuisine is rich, diverse and balanced. From the spices that are used to cook it to the different vegetables available through the year not only makes the diet packed with essential nutrition but also provides huge variety.Unlike American or European where large part of their meals consist of pre-packaged cereals or breads an average Indian household is brimming with wide variety of delicious food options like cheela, dalia, poha, upma, stuffed roti and many more options.As you enjoy the wide variety of Indian food available here are some quick options that can be easily made, are very healthy and can help you lose weight.Read about 52 effortless ways to lose weight.Some healthy Indian Diet Options for weight LossKhicdi: Dal (SplitPulses) and rice cooked together and generally eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time. Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick.Dhokla is a snack from Gujarat made with a fermented batter of gram, It is one of the few non-fried item. This steamed snack is a good combination of carbohydrate and protein. The steaming process also preserves its nutrient content and less consumption of oil.Kathi Roll comes in a large number of variants. The innovations tend to be in two areas – the fillings or the wrap. Common variants on the filling are egg, potato, paneer, mixed vegetables and curried chicken or mutton. To make it healthy use wheat flour wraps with fillings like mixed vegetables, paneer, chicken, sprouts etc. Most of the khathi rolls made by street vendors are extremely unhealthy and loaded in oil. avoid them. If you are eating out and cant avoid pick the rolls that are made in romali roti.Chola/chickpea chaat: Boiled cholas flavoured with salt, red chilly, pepper and fresh lemon juice along with raw onions, cucumber and tomatoes. A complete meal by itself as a bowl only has 280 calories, is filling and is packed with nutrition!Moong Dal/Sprout Chaat: Mostly served as a breakfast dish is rich in vitamin C. Easy to prepare and can be eaten raw or slightly cooked in a non-stick is half a tea spoon of oil. You can notch up the health quotient by adding seasonal fresh vegetables to it or simply add onions, tomatoes, cucumber and a dash of lime juice. Takes less than time minutes to prepare, builds your immunity and keeps you full for longer.Tandoori chicken: Currently touted as national dish of Britian is extremely popular world over. With a low calorie count of 100 calories per 60 gms it is a very good source of protein.People tend to add a large serving of oil while grilling it add unnecessary calories to it. Instead of grilling try baking it in the oven for healthier results. You can even add tandoori chicken to your salad by replacing the regular grilled chicken with this. A brand new salad dish at not extra calories. Your taste-buds will love it :)Remember you need to add more variations every week or two to get more weight loss results.

How Healthy Is Besan (Gram-Flour)?

Ms. Swati Kapoor, Dietitian/Nutritionist
Gram flour, more popularly known as besan is a highly nutritions food which provides us with lots of health benefits. Owing to it’s high protein content it can be easily be consumed by vegetarians to fulfil their protein needs. It not only is useful inside but also outside the body. From time immemorial besan has been used as a home made face pack to remove tan and to lighten the skin. Being such a versatile item, besan has found a permanent place in our kitchens. All of us have had the pleasure of tasting the different yummy dishes made with besan as it is a favourite ingredient for indian home made healthy snacks option. Now if we were to tell you that eating besan not only supplies you with a truckload of health benefits but also helps you lose weight along the way? Yes, that is correct. Besan has lesser calories than whole wheat flour. Being nutritionally dense they promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. According to various studies adding protein & fiber to your diet may help control cravings, as they take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, which could help you lose weight. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine.1 bowl of cooked chickpeas can fulfil approximately 20 % of your daily protein requirement.The health benefits of gram flour/besan are as follows:1. Helps Lower Cholesterol: Gram flour contains healthy unsaturated fats which help in lowering the cholesterol level of the body. 2. Controls Diabetes: Owing to its low glycemic index, it is a great food for diabetics. Use it in your rotis, paranthas as a replacement for flour. Glycemic index of chickpea is just 10. 3. Helps improve health of the heart: Besan has high soluble fiber content which is beneficial for the health of the heart. It is also endorsed by the Heart Care Foundation. 4. Healthy alternative for Gluten: Since besan does not contain gluten, it is a great substitute to wheat and other gluten containing grains, for those people who are allergic to gluten. 5. Helps getting rid of iron deficiency: Being rich in iron, consumption of besan on a daily basis can help your body recover from iron deficiencies like anaemia. 6. Useful in pregnancy: Gram flour is rich in folate, a vitamin which takes care of the foetus’ brain and spinal cord development and ensures a healthy well developed baby. 7. Helps during fatigue: Gram flour is a good source of the vitamin Thiamin which helps the body in converting food into energy. 8. Helps regulate mood and appetite: Besan is rich in vitamin B6. Vitamin B6 is an important component involved in the synthesis of the neurotransmitter serotonin. Serotonin plays an important in mood and appetite regulation. 9. Helps regulate blood pressure: The magnesium content of besan helps in maintaining vascular health and it also helps in the regulation of blood pressure. 10.Helps in strengthening of bones: The phosphorous in gram flour combines with calcium in the body to help in the formation of bones. Here are some easy ways to add chickpea to your diet: Dhokla: Popular snack in India Dhokla is healthy, filling and tasty. The cooking procedure requires fermentation of the flour which actually enhances its nutritive value. Two medium pieces of steamed, home-made dhokla contain about 45 calories. Chila: The nutty flavour and taste of Besan or chickpea flour makes it a tasty breakfast option. Besan flour is naturally higher in protein than wheat-based flours. Make the batter for Besan pancake or chila with curd or milk; add vegetables and pan-grill with minimal oil. Have it with a glass of low fat milk or curd. Chaat: Chickpea chaat is easy to prepare. Take boiled chickpea; add raw, chopped onion & tomatoes. Sprinkle some black pepper, salt and squeeze fresh lime on top. It is the freshest & healthiest food you can snack on. A bowl of chickpea chaat contains approximately 120 calories. Chickpea Salad: Here is a simple recipe of a Mediterranean chickpea salad. Add finely chopped raw red bell peppers, onions, cucumber and tomatoes to a bowl of pre-boiled chickpeas. For dressing use vinegar, lime, yogurt, crushed garlic, salt and pepper. Mix them together and sprinkle feta cheese on topSpicy Chickpea Soup: Make this instant spicy chickpea soup at home. Heat the oil in the pressure cooker and sauté garlic, onion till it turn pinkish in colour. Add pre-boiled chickpeas, tomatoes, salt, cardamom powder, cumin seeds, 3 cups of hot water and wait for a single whistle. Serve it hot with coriander leaves. A bowl of this soup contains approximately 160 calories.Now that we have given you all the nutrition facts and delicious recipes, just go ahead and involve as much gram flour as you can in your daily diet.

Monsoon Guidelines for Your Health!

Ms. Tehzeeb, Dietitian/Nutritionist
Okay so in the interest of full disclosure, meal guidelines through the monsoon don’t vary much from meal guidelines through the year. But because we take requests and suggestions as seriously as we do, a quick checklist for you for this season:Summertime is behind us (thank God!) which means that you won’t be feeling as thirsty as you did a few months ago. This means you could go without drinking water for several hours and feel ‘normal’ but please don’t do that. Thirst signals don’t work the same way as hunger signals do. Thus, best to keep sipping water continually through the day (but you knew this already)Our immunity (or the immunity of a select few) does go for a bit of a joyride. To counter this, you need your daily dose of mid-meal fruits and the fresh, homemade sabzis with your roti. Fruits and vegetables provide us with antioxidants and act as anti-inflammatory agents which help kick infections and flus (but you knew this already as well)Finally decent weather for a nice homemade soup with a dash of garlic. The West essentially worships garlic for it’s immunity boosting, anti-bacterial and cholesterol lowering properties (probably didn’t know this)Monsoon brings with it a queasy stomach. To soothe the tummy, have some homemade yogurt and eat meals which are light and easy to digest. For instance, khichdi with kadhi, rice with daal, pulao with raita to name only 3.Okay, so you can’t go outdoors for a run/jog/bicycle ride and swimming isn’t really an option either. But don’t use monsoon as an excuse to skimp on your workouts. I don’t need to tell you this but you have ample indoor options too. Right?The culture of eating fried foods during monsoon came about from the fact that the act of frying kills all the germs from the food. So enjoy your fried treats once in a while during the season–but homemade please.Sorry to end on a slightly unpleasant note but there are train delays, endless traffic jams and commuter woes. Thus, ensure you have ample emergency power foods in your bag/purse for these situationsP.S. This is not an exhaustive list. Do you have anything to add?Stay dry and enjoy the rains while you can!