All posts by HealthyLife

HealthyLife is a part of www.WeRIndia.com, an all India – centric website (https://healthylife.werindia.com) and is solely owned and operated by WeRIndia.com. It is a Indian nutritional portal providing educational articles.This nutritional port was launched on February 5th, 2015.
Delicious Spinach Pakoda

Delicious Spinach Pakoda and Spinach – Onion Pakoda recipes

Remember the cartoon character Popeye who eats lots of spinach from the can to gain strength. Well, whatever the story and the myth may be, spinach is definitely a healthy green vegetable. It is loaded with beneficial nutrients and has many healthy benefits.  It is low in fat and even lower in cholesterol, It is  high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain vigorous brain function, memory and mental clarity.

We all love pakoda (pakora) as it is delicious and tasty.  However it is fried item and people afraid to eat the pakoda due to fat content.  But one can try spinach pakoda and spinach – onion pakoda – both uses less gram flour and less oil to fry.  Eat this healthy vegetable in the form of two varieties of pakoda.

Spinach pakoda:

Ingredients:

1. Malabar Spinach or regular spinach leaves -12 to 14

2. Gram flour- 3/4 cup

3. Rice flour – 1 tsp

4. Cumin powder ¼ tsp or cumin seeds (your choice) 1/4 tsp

5. Asafoetida – a pinch

6. Red chilli powder – 1 tsp

7. Turmeric powder – 1/4 tsp

8. Water

9. Salt

10. Oil for frying

Method:

1. Wash spinach leaves and spread them on a paper towel to remove excess water.

2. In a bowl mix – gram flour, cumin powder or seeds, chilli powder, rice flour, asafetida, salt, turmeric powder and couple of drops of oil.

3. To the above mix add one to one to one and half cup of water and make a batter. It should not be too thick or thin. Thinner than dosa batter. Do not add excess water. Allow this mix to sit for 10 to 15 minutes.

4. In a frying pan heat the oil in medium flame. Now, dip the spinach leaves in the batter and slowly release in the heated oil. Fry both the sides.

5. Serve hot spinach pakoda during snack time with green chutney or sweet chutney.

Spinach- onion pakoda (serving for  5 people)

Ingredients

1. Spinach leaves -20 – chop the leaves to one inch size

2. Gram flour- 3/4 cup

3. Rice flour – 1 tsp

4. Cumin powder ¼ tsp or cumin seeds (your choice) 1/4 tsp

5. Asafoetida – a pinch

6. Red chilli powder – 1 tsp

7. Cut green chillies -2

8. Onion – one finely chopped

9. Coriander leaves- finely chopped

10. Ginger – One inch – finely chopped

11. Salt

12. Oil for frying

Method:

1. Wash spinach leaves and chop them to one-inch size.

2. In a bowl mix – cut spinach leaves, gram flour, cut onion, cumin powder or seeds, chilli powder, rice flour, asafetida, cut green chilli, ginger, coriander leaves, ginger, salt and couple of drops of oil.

3. Mix well without adding water. Since spinach contains water, it will help to hold the flour and other ingredients together. If you feel mix is too dry then add about 1/2 oz water. Do not add more water.

4. In a frying pan heat the oil in medium flame. Now, drop the small clumps of spinach and flour mix slowly in heated oil  using your finger tips.  Fry for few minutes till onion cooks.

5. Serve hot spinach-onion pakoda during snack time with green chutney or sweet chutney.

Recipe: www.werindia.com

Author: HealthyLife | Posted on: July 9, 2018
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Raw papaya for good digestion & weight loss

Raw papaya for good digestion & weight loss

We all know benefit of ripened papaya fruit. It is good for diabetes and reduces cholesterol. It also helps in weight loss and eases menstrual pain. Do you know raw papaya fruit also has several benefits?

It reduces piles, reduces intestinal worms, helps in easy digestion of food and reduces constipation. It is good for weight loss! With these uses, raw papaya also reduces nerve related problems. It is also good for diabetes. It contains vitamin A, C, E and B along with minerals magnesium, potassium.  Carotenoids present in raw papaya helps in easy absorption of vitamins from the body. Another use of raw papaya is it helps to improve lactation in new mothers. However, pregnant women or expecting mothers should not consume papaya as it increases body heat.

Studies also show that as papaya ripens its enzyme level goes down. To get overall benefit of papaya one can think of consuming raw papaya.  Another point to remember is, it has less sweet and supplies less calories, it means it is a good addition for weight loss diet program!

How to eat raw papaya?

One can use cooked raw papaya to make curry, sambaar, raita (yogurt based) or majjige huli (buttermilk based). Cooked raw papaya curry is easy to prepare and one will get overall benefits of the fruit.

What you need is:

  1. Raw papaya – Small size (not too young fruit)
  2. Onion – 1 cup
  3. Garlic cloves – 5
  4. Green chilli – 3
  5. Grated coconut- ¼ cup
  6. Turmeric powder – 1 tsp.
  7. Salt – As per your taste
  8. Curry leaves – few

 Preparation:

  1. Remove papaya skin and cut inner raw pulp into small pieces and put in water. Throw seeds.
  2. Coarse grind coconut, green chilli, garlic, turmeric powder. Do not add water while grinding.
  3. On medium heat, keep a deep vessel and add 1 Tbsp cooking oil. To this add mustard, curry leaves, chenna daal (1 tsp), urad daal (1tsp) and onion. Fry onion for couple of minutes.
  4. Strain water and add only papaya fruit pieces to above seasoning and mix well.
  5. Add salt and half a cup water and close the lid. Keep stirring in between.
  6. Once the water is evaporated, check whether papaya pieces cooked or not. If not cooked sprinkle little water and continue cooking for few more minutes.
  7. Remove cooked raw papaya curry and serve hot with rice or roti or eat just the curry as it tastes good.

Grandma’s remedies: www.healthylife.werindia.com 

Image credit: “Papaya” by Marufish is licensed under CC BY-SA 2.0

Author: HealthyLife | Posted on: July 7, 2018
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Guacamole Recipe

Guacamole Recipe

Avocado is a wonderful fruit as it gives many health benefits.

It contains several nutrients that are highly beneficial for human health. To understand benefits of Avocado please click here.

Guacamole is an avocado based dip.

This recipe was first developed in Mexico and later became famous North America.

It is used as a dip with tortilla chips and raw cut vegetables.

It can be applied on salad for sandwich.

Ingredients:

1. Fresh, ripe Avocados – 4

2. Lime juice – 5 Tbsp

3. Tomatoes, finely chopped -2

4. Chopped onion – 1 medium size

5. Black pepper – ¼ tsp

6. Green chilli – 2

7. Salt – As required

8. Garlic cloves – 2 minced

9. Cumin 1/8 tsp

10. Cayenne pepper – 1/8 tsp

11. Sugar – a pinch

12. Cilantro – One bunch chopped

Preparation:

• Remove seed and scoope avocado flesh

• Mash avocado flesh

• Place avocado in a bowl and add all rest of the ingredient

• Chill for 5 minutes and serve with tortilla chips or apply for sandwich.

Recipe: www.healthylife.werindia.com

Author: HealthyLife | Posted on: June 18, 2018
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Banana stem stir fry

Banana stem stir fry

Have you ever tried banana stem curry or banana stem stir fry? Banana stem is a delicious and healthy vegetable.

While banana fruits are known for unique health benefits, banana stem also known for its amazing health benefits. It is a very rich source of fiber. And, it is good source for reducing fat.  Banana stem juice is good for removing kidney stones.

The fiber in banana stem flushes any unwanted materials from our digestive system. It is good for detoxification and digestion.

Banana stem curry or banana stem stir fry is a simple, easy to prepare dish that you should give it a try!

Ingredients:

  1. Banana stem: Finely chopped 3 cups
  2. Jaggery: 1 Tbsp
  3. Curry leaves – Few
  4. Coriander – chopped 1 cup
  5. Grated coconut – ½ cup
  6. Salt – As per your taste
  7. Mustard powder – ½ tsp
  8. Lemon juice – 2 tsp
  9. Green chilli – 4
  10. Mustard seeds – 1 tsp
  11. Turmeric powder – 2 tsp
  12. Urad dal – 1 tsp
  13. Oil – 2 Tbsp
  14. Water – 1 cup

 Method:

  1. Cut tender banana stem to small pieces. To avoid blackening of stem pieces sprinkle lime juice on the cut pieces, mix and keep aside.
  2. Heat oil in a pan on medium heat. Add mustard, urad dal (1 tsp) and chopped green chilli. Add curry leaves.
  3. To the seasoning add chopped banana stem, mix on medium heat. Add turmeric powder and continue mixing.
  4. After a minute add a cup of water, salt and mix. Close the lid and cook in medium heat.
  5. Once the stem pieces are cooked and water is evaporated, add powdered jaggery, mustard seeds and mix.
  6. Turn off the heat and add grated coconut, lemon juice and mix well.
  7. Before serving, add chopped coriander leaves and mix.
  8. Serve banana stir fry (curry) with your choice of rice, roti, chapathi or bread!

Recipe: www.werindia.com

Author: HealthyLife | Posted on: May 21, 2018
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Winner of Mothers' Day Special Recipe Contest 2018

Winner of Mothers’ Day Special Recipe Contest 2018

Our “Mother’s Day Special Recipe Contest”, which we ran through Facebook, is now closed.

Our motto was to “Celebrate the most important women in your life this Mother’s Day!“

We asked our users aka WeRIndians to share their family’s best, favorite food recipe in the comment section of our Facebook page and they could win a gift hamper to pamper their Mom like she deserves. And, guess what… we have received an amazing response from our participants in the contest.

HERE IS THE WINNER:  Sunita Katyal

My Ultimate & the most healthy snack is “Oats Cutlet”.  

And here’s the ‘Oats Cutlet‘ recipe:

Ingredients:

  • Oats – 1cup
  • Onions – 1 cup (finely chopped)
  • Potatoes (boiled and mashed) – 4
  • Red chilli powder – 1/2 tsp
  • Chaat masala – 1/2 tsp
  • Cumin Powder – 1/2 tsp
  • Garam masala – 1/4 tsp
  • Coriander Powder-1/2 tsp
  • Paneer-150 gms
  • Salt – to taste
  • Bread crumbs – 1/2 cup
  • Cornflour (for paste,mixing with water)
  • Green Chillies –(finely chopped) if required
  • Olive Oil
  • Coriander leaves – (finally chopped)

Method:

  1. Dry roast the oats and keep it aside.In a separate bowl Add mashed potatoes and grated paneer and chopped onion now add the red chilli powder, chaat masala, cumin powder, garam masala and coriander powder, salt and the chopped fresh coriander and mix well. Then add roasted oats and mix well.
  2. Divide to 11 or 12 equal parts and make it as round flat or oval shaped or heart shaped cutlets.
  3. Coat both sides with cornflour paste quickly then coat each cutlet with bread crumbs/Rusk crumbs.
  4. Heat a pan and sprinkle little olive oil and place the cutlets.When the bottom side turns golden brown, turn the other side.
  5. Remove when the other side also turns golden brown.
  6. Serve hot with tomato ketchup/green chutney.

Note: You can add vegetables like boiled peas/chopped capsicum/grated carrot.

#MothersDay #RecipeContest #IndianRecipe #ContestAlert #HappyMothersDay2018  #HealthyLife  #WeRIndia

Congratulations to the winner - WerIndia

Author: HealthyLife | Posted on: May 18, 2018
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Inflammatory bowel disease

Inflammatory bowel disease

Inflammatory bowel disease (IBD) is a term for two conditions – Crohn’s disease and ulcerative colitis both are chronic inflammation of the gastrointestinal (GI) tract. IBD often mistaken as IBS – Irritable bowel syndrome.

Symptoms of Inflammatory bowel disease are:

  • Persistent diarrhea
  • Abdominal pain
  • Rectal bleeding/bloody stools
  • Weight loss
  • Fatigue

To diagnose IBD endoscopy is used for Crohn’s disease and colonoscopy for ulcerative colitis. With these imaging studies, MRI, computed tomography or CT are used. Doctors will check stool samples to check any possible infection or run blood test to confirm their diagnosis.

Crohn’s Disease: Can affect any part of the GI tract from mouth to anus). Most often it affects the portion of the small intestine before the large intestine/colon.

  • Damaged areas appear in patches that are next to areas of healthy tissue
  • Inflammation may reach through the multiple layers of the walls of the GI tract

Ulcerative Colitis: Occurs in the large intestine (colon) and the rectum

  • Damaged areas are continuous (not patchy) – usually starting at the rectum and spreading further into the colon
  • Inflammation is present only in the innermost layer of the lining of the colon

How is IBD treated? Different types of medications including immunomodulators, corticosteroids, aminosalicylates are used. To prevent infections vaccinations are recommended. Severe IBD required to remove damaged portion of GI. Now a days surgery is uncommon due to advances in treatments. Both Crohn’s disease and ulcerative colitis require different types of surgeries.

How to manage IBD?

Cause of IBD is still not totally understood and it cannot be prevented. However, ​IBD symptoms can be managed to prevent complications.

  1. Stop smoking. Smoking worsens treatment outcomes and increases flares-up among patients with Crohn’s disease.
  2. Get recommended vaccinations. IBD patients treated with certain medications have a higher risk for infection.
  3. Ask your doctor if you should be screened for colorectal cancer. Patients with IBD may need to start screening for colorectal cancer before age 50.
  4. If you are a woman with IBD, talk to your doctor about how to prevent cervical cancer. Patients with IBD are at higher risk of cervical cancer.
  5. Ask your doctor if you need a bone density test. Certain medications used to treat IBD may increase your risk for osteoporosis.

Diet & Nutrition: Diet and nutrition helps to prevent IBD. But diet or food does not initiate IBD.

  1. Eat smaller meals at more frequent intervals. Eat five small meals a day, every three or four hours, rather than the traditional three large meals a day.
  2. Reduce the amount of greasy or fried foods. High-fat foods may cause diarrhea and gas if fat absorption is incomplete.
  3. Watch dairy intake. Persons who are lactose intolerant or who are experiencing IBD or IBS may need to limit the amount of milk or milk products they consume.
  4. Restrict the intake of certain high-fiber foods. If there is narrowing of the bowel, these foods may cause cramping. High-fiber foods also cause contractions once they enter the large intestine. Because they are not completely digested by the small intestine, these foods may also cause diarrhea.
  5. Avoid problem (trigger) foods. Eliminate any foods that make symptoms worse. These may include “gassy” food (such as beans, cabbage and broccoli), spicy food, popcorn and alcohol, as well as foods and drinks that contain caffeine, such as chocolate and soda.
  6. Foods to try: Bananas, applesauce, canned varieties of fruit, White bread, crackers made with white flour, plain cereals, White rice, refined pastas, Potatoes without the skin, Cheese (if you’re not lactose intolerant). Smooth peanut butter, Bland soft foods, Cooked vegetables, Canola and olive oils, Low-sugar sports drinks and Crystal Light diluted with water
  7. Foods to avoid: Fresh fruit (unless blended or juiced), Prunes, raisins or dried fruit, Uncooked vegetables and raw foods, High-fiber foods (such as fiber-rich breads, cereals, nuts and leafy greens), High-sugar foods, Skins, seeds, popcorn, High-fat foods, Spicy foods, Beans, Some dairy products, Large food portions, Caffeine in coffee, tea and other beverages, Ice-cold liquids (even water)

Managing stress helps to reduce IBD symptoms. Getting enough sleep, nurturing body with healthy tips, enough physical activities prevents prolongation and pain caused by IBD.

For more on Inflammatory Bowel Syndrome please visit:

  • www.cdc.gov
  • http://www.crohnscolitisfoundation.org

 

Image credit: https://commons.wikimedia.org/wiki/File:Colon_diverticulum.jpg

Attribution:melvil / CC BY-SA (https://creativecommons.org/licenses/by-sa/4.0)

Author: HealthyLife | Posted on:
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