All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Coconut milk in ice cream and yogurt

Coconut milk in ice cream and yogurt

Ice Cream

  • How to use: Use coconut milk as a base for homemade ice cream. Blend it with your favorite fruits and sweeteners, then freeze.
  • Benefits: This dairy-free option is rich, creamy, and full of healthy fats.

Dairy free yogurt

  • How to use: You can make or buy coconut milk yogurt as an alternative to dairy yogurt. Add it to your breakfast or snacks with fruits and nuts.
  • Benefits: It provides probiotics and healthy fats, beneficial for gut health.
     

Image credit: Image by -Rita-👩‍🍳 und 📷 mit ❤ from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on: August 20, 2024
« »
« »

Recommended for you

Coconut milk in curries and baking

Coconut milk in curries and baking

Curries and soups

  • How to use: Use coconut milk as a base for curries, soups, and stews. Replace part or all the water or broth with coconut milk for a creamy, flavorful dish.
  • Benefits: Coconut milk adds a rich, creamy texture to dishes while providing healthy fats and essential nutrients.

Baking

  • How to use: Substitute coconut milk for dairy milk in baking recipes like cakes, muffins, and pancakes.
  • Benefits: It adds moisture and a subtle coconut flavor, making baked goods more nutritious with healthy fats.
     

Image credit: Image by Bernadette Wurzinger from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Coconut milk in smoothies and drinks

Coconut milk in smoothies and drinks

Coconut milk can be incorporated into dishes and preparation of desserts.

Tips for using coconut milk:

  • Choose unsweetened: opt for unsweetened coconut milk to avoid added sugars.
  • Read labels: Check the ingredient list for any unwanted additives or preservatives.
  • Shake well: Coconut milk can separate in the can, so give it a good shake before using.

Smoothies

  • How to use: Add coconut milk to your smoothies instead of regular milk or yogurt. Blend it with fruits, vegetables, and a protein source like nuts or seeds.
  • Benefits: Coconut milk provides healthy fats that can help keep you full and provide sustained energy. It also adds a creamy texture and rich flavor.

Coffee and tea

  • How to use: Add a splash of coconut milk to your coffee or tea instead of regular milk or creamer.
  • Benefits: This adds a creamy texture and a hint of coconut flavor, along with the benefit of healthy fats.

Image credit: Image by Jess Soraya from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Ways To Use Vegan Friendly Coconut Milk In Various Dishes

Ways To Use Vegan Friendly Coconut Milk In Various Dishes

Coconut milk is considered vegan-friendly because it is derived from the mature pulp of coconuts and does not involve any animal products. Coconut milk is a nutritious and versatile ingredient that can be incorporated into your diet in many ways to enhance health. It is commonly used in various cuisines, especially in Southeast Asia, India, and the Caribbean.

 

There are two types of coconut milk:

 

  1. Thick coconut milk: Extracted from the first pressing of the grated coconut meat, it is rich, creamy, and has a high fat content.
  2. Thin coconut milk: Extracted after further soaking the coconut meat in water and pressing again, it is lighter and thinner.

 

Coconut milk is a great alternative to dairy for vegans and people with lactose intolerance. It is often used in curries, soups, desserts, and beverages. In addition to being dairy-free, it is also gluten-free and soy-free, making it a versatile choice for people with different dietary restrictions.

 

Health benefits of coconut milk:

 

  • Healthy fats: Rich in medium-chain triglycerides (MCTs), which can provide a quick source of energy and may aid in weight management.
  • Vitamins and minerals: Contains vitamins C, E, B1, B3, B5, and B6, as well as iron, selenium, sodium, calcium, magnesium, and phosphorus.
  • Digestive health: Can be easier to digest for those who are lactose intolerant or have dairy allergies.
  • Heart health: The lauric acid in coconut milk may have beneficial effects on cholesterol levels and overall heart health.

Image credit: Image by Gábor Adonyi from Pixabay, Free for use under the Pixabay Content License Coconut image – https://pxhere.com/en/photo/561272  CC0 Public Domain

 

Coconut milk in smoothies and drinks

 

Coconut milk in smoothies and drinks

 

Coconut milk in curries and baking

 

Coconut milk in curries and baking

 

Coconut milk in ice cream and yogurt

 

Coconut milk in ice cream and yogurt

 

Coconut milk in kefir and oats

 

Coconut milk in kefir and oats

 

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Lactose intolerance in kids

Lactose Intolerance In Kids And How To Address The Condition

Lactose intolerance in kids occurs when they cannot properly digest lactose, the sugar found in milk and dairy products. It happens because their bodies do not produce enough of the enzyme lactase, which is essential for breaking down lactose in the digestive system.

Lactose intolerance is manageable, and with proper care, most kids can still enjoy a balanced diet. They can live comfortably by avoiding triggers, using lactose-free alternatives, and maintaining adequate nutrition.

Symptoms in kids:

Children with lactose intolerance may experience symptoms within 30 minutes to 2 hours after consuming dairy products, including:

  • Bloating
  • Gas
  • Diarrhea
  • Stomach cramps
  • Nausea
  • Stomach rumbling

Causes for lactose intolerance:

  • Genetic factors: Children may inherit a tendency to produce less lactase over time, making it difficult to digest lactose. This is more common in children of Asian, African, Native American, and Hispanic descent.
  • Illness or infection: Lactose intolerance can develop after a viral or bacterial infection that affects the small intestine, such as gastroenteritis.
  • Premature birth: Premature babies may have temporary lactose intolerance due to underdeveloped lactase production.

Types of lactose intolerance:

  1. Primary lactose intolerance: Most common, develops gradually as lactase production decreases with age.
  2. Secondary lactose intolerance: Triggered by illness, injury, or medical conditions like celiac disease or Crohn’s disease that affect the small intestine.
  3. Congenital lactose intolerance: Rare and occurs when a baby is born without the ability to produce lactase.

Care for Kids with lactose intolerance:

1. Dietary management

  • Lactose-Free Milk: Replace regular milk with lactose-free options, such as lactose-free cow’s milk or plant-based alternatives like almond, soy, oat, or coconut milk.
  • Dairy-free products: Look for lactose-free or dairy-free versions of cheese, yogurt, and ice cream.
  • Hard cheeses: Hard cheeses, like cheddar, parmesan, and Swiss, have lower lactose content and may be easier to digest.
  • Smaller portions: Sometimes, children can tolerate lesser amounts of lactose. Offer dairy in smaller portions to see if symptoms are less severe.

2. Lactase Supplements

  • Lactase enzyme supplements can be given to help children digest lactose when they consume dairy products. These can be in the form of chewable tablets, drops, or capsules and can be used before meals.

3. Ensure Nutritional Balance

  • Calcium and vitamin D: Dairy is a primary source of calcium and vitamin D, essential for bone health. If dairy is removed from the diet, ensure your child gets calcium and vitamin D from other sources such as:
    • Fortified plant-based milk (like almond or soy milk)
    • Green leafy vegetables (broccoli, kale)
    • Fortified orange juice
    • Almonds, sesame seeds, and tofu
    • Supplements, if recommended by a pediatrician

4. Monitor symptoms

  • Keep a food diary to track which foods trigger symptoms and in what quantities. This can help identify how much lactose your child can tolerate without discomfort.

5. Encourage probiotics

  • Some children may benefit from probiotic foods (like certain yogurts) or supplements, as probiotics can help support a healthy gut environment and may aid in digesting lactose.

It is important to consult a pediatrician if you suspect lactose intolerance in your child. They may recommend tests to confirm the condition and help create a care plan to ensure your child continues to receive adequate nutrition for growth and development.

Image credit: Image by StockSnap from Pixabay (Free to use under pixabay content license )

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Vegetarian cooking tips

These Twenty Cooking Tips Bring Flavor and Texture To Authentic Vegetarian Foods

There are cooking tips that are time-honored and passed down through generations, helping to create wholesome and delicious vegetarian meals. These tips will help you create delicious, authentic Indian vegetarian dishes with the perfect balance of flavors and textures.

1. Use fresh spices:  Grind your own masalas from whole spices for fresher and more potent flavors.

  • Why: Freshly ground spices such as cumin, coriander, and garam masala elevate the aroma and taste of Indian dishes.

2. Tempering (tadka): Always temper your dishes with whole spices like cumin, mustard seeds, curry leaves, and hing (asafoetida) at the beginning of cooking.

  • Why: Tadka adds a layer of flavor and aroma that is essential to many Indian dishes, making the spices more fragrant and infusing the oil with their flavors.

3. Cook lentils and beans thoroughly:  Cook lentils (dal) and beans (rajma, chana) until they are soft and creamy.

  • Why: Properly cooked lentils and beans absorb flavors better and are easier to digest, making them the hearty base of many Indian vegetarian meals.

4. Soak rice and grains:  Soak rice, dals, and grains like quinoa or millets for at least 30 minutes before cooking.

  • Why: Soaking reduces cooking time, improves texture, and helps remove excess starch, resulting in fluffier grains.

5. Use ghee for flavor:  Cook or finish dishes with a small amount of ghee for a rich, nutty flavor.

  • Why: Ghee is a traditional fat used in Indian cooking that enhances the flavor of everything from dals to sweets.

6. Balance the use of onions, ginger, and garlic:  For a balanced base, sauté onions, ginger, and garlic until they are golden brown before adding other ingredients.

  • Why: This trio forms the flavor foundation for many Indian dishes, giving depth and richness to the curry.

7. Add a touch of sweetness:  Add a small amount of jaggery or sugar to balance the spices in curries, sambhar, and dals.

  • Why: This enhances the overall flavor profile, balancing the heat and acidity in the dish.

8. Cook with seasonal vegetables:  Use seasonal and locally available vegetables for freshness and optimal taste.

  • Why: Seasonal vegetables are fresher and more flavorful, making your dishes naturally delicious.

9. Layer spices for depth:  Add spices in stages rather than all at once to build layers of flavor.

  • Why: Layering spices at various stages of cooking brings out assorted flavors and intensities, making the dish more complex and satisfying.

10. Incorporate curd and buttermilk:  Use curd or buttermilk in dishes like kadhi, raita, and gravies to add creaminess and tang.

  • Why: These dairy products add a cooling, creamy element that complements the spiciness of Indian food.

11. Dry roast spices and flour:  Dry roast spices and flour like besan (gram flour) before using them in dishes like curries or batters.

  • Why: Roasting enhances the nutty flavor of flour and releases the essential oils in spices, making them more aromatic.

12. Use hing (Asafoetida): Add a pinch of hing (asafoetida) when cooking dals, curries, or when tempering spices.

  • Why: Hing enhances the flavors and aids digestion, especially in lentil-based dishes.

13. Keep fresh coriander and curry leaves handy: Garnish your dishes with freshly chopped coriander or add curry leaves during cooking for added flavor.

  • Why: These fresh herbs add a burst of color and flavor, making your dishes more vibrant and aromatic.

14. Use besan for binding: Use besan (gram flour) as a binding agent in dishes like pakoras, koftas, and cutlets.

  • Why: Besan adds a subtle nutty flavor and holds the ingredients together while keeping the dish gluten-free.

15. Cook low and slow: Slow-cook curries, dals, and sabzis (vegetable dishes) to allow the flavors to meld together.

  • Why: Slow cooking enhances the depth of flavors and helps the spices infuse the dish more thoroughly.

16.  Add a squeeze of lemon: Finish dishes with a squeeze of lemon to brighten the flavors.

  • Why: Acidity cuts through richness and brings out the best in vegetables, grains, and legumes.

17.  Cook with cast iron: Use a cast-iron skillet for cooking vegetables and flatbreads like roti or dosa.

  • Why: Cast iron retains and evenly distributes heat, enhancing the texture and flavor of your dishes, while also adding a small amount of iron to your food.

18. Balance flavors: Always taste your food and balance the flavors. Add a pinch of sugar or a squeeze of lemon to balance out bitterness or excessive saltiness.

  • Why: Balancing sweet, sour, salty, and bitter flavors ensures a well-rounded and satisfying dish.

19. Fermentation is your friend: Incorporate fermented foods like homemade pickles, yogurt, or sauerkraut into your meals.

  • Why: Fermented foods are rich in probiotics, which are great for gut health and add a tangy flavor to dishes.

20. Use whole spices: Toast and grind whole spices instead of using pre-ground ones. It enhances the flavor and aroma of your dishes.

  • Why: Freshly ground spices have a more potent and vibrant taste, which can elevate even the simplest vegetarian dishes.

Image credit: www.werindia.com – Generated with AI ∙ August 12, 2024 at 3:57 PM

Author: Sumana Rao | Posted on: August 13, 2024
« »
« »

Recommended for you

Heating and cold pad use

Cold And Heat Pads – When To Use?

Using ice and heat for injuries and pain management depends on the type and timing of the injury or condition. Sometimes it could be confusing when to use ice or heat treatment to bring normalcy to aching body. 

Here are some guidelines regarding when to use ice or heating pad:

When to use ice?

Ice is primarily used to reduce inflammation and numb pain. It is most effective in the acute phase of an injury, which is typically the first 24-48 hours.

  1. Acute injuries: Use ice immediately after an acute injury such as a sprain, strain, or contusion. Ice helps reduce swelling and inflammation by constricting blood vessels and slowing down blood flow to the injured area.
  2. Swelling and inflammation: Apply ice to areas with significant swelling or inflammation. This includes conditions like tendinitis or bursitis.
  3. Pain relief: Ice can help numb sharp pain and reduce muscle spasms.
  4. Post acute phase of injury: When a person feels discomfort due to inflammation and pain, continue using ice to manage any remaining inflammation and pain.

How to apply ice:

  • Use an ice pack, frozen gel pack, or a bag of frozen vegetables wrapped in a thin towel.
  • Apply ice for 15-20 minutes at a time, several times a day.
  • Avoid applying ice directly to the skin to prevent frostbite.

Having cold compress at home helps in following conditions:

  • Injury due to hitting or banging leg, knee, hand on hard surface
  • Knee pain due to sudden twisting
  • Elbow pain due to injury
  • Sprain in ankle
  • After touching hot surface accidentally

When to use heat?

Heat is used to relax and loosen tissues and to stimulate blood flow to the area. It is most effective for chronic conditions and muscle tightness.

  1. Chronic pain like arthritis and tendinitis:  Use heat for chronic pain, such as lower back pain or arthritis. Heat helps relax muscles and joints.
  2. Stiffness and soreness: Apply heat to areas where you feel soreness and stiffness. Heat reduces soreness and improves flexibility by reducing stiffness.
  3. Muscle spasms and tension: Apply heat to areas with muscle spasms, tension, or cramps. Heat promotes relaxation and can alleviate discomfort.
  4. Pre-activity: Use heat before physical activity to warm up muscles and increase blood flow, reducing the risk of injury.
  5. Post -acute phase of injury: Begin using heat to relax muscles, improve blood flow, and reduce stiffness.

How to apply heat?

  • Use a heating pad, hot water bottle, warm towel, or take a warm bath.
  • Apply heat for 15-20 minutes at a time. Ensure the heat source is warm, not hot, to avoid burns.
  • Do not use heat on areas with open wounds or where there is swelling.

Having Hot compress at home is helpful in these conditions

  • For arthritis pain
  • For fibromyalgia
  • Tissue and ligament pain due to old injury
  • Nerve pain or nerve damage
  • Lower back pain
  • Cancer pain

Tips to use cold and heat pads

Timing: For acute injuries, start with ice for the first 24-48 hours to reduce swelling. After this period, you may switch to heat to help relax muscles and improve blood flow.

Combination therapy: In some cases, alternating between ice and heat (contrast therapy) can be beneficial, such as in chronic injuries where both inflammation and stiffness are present.

Always consult with a healthcare professional if you are unsure whether to use ice or heat for your specific injury or condition. Some injuries may require different treatments or approaches.

Using ice and heat appropriately can aid in recovery and provide relief from pain and discomfort.

Image credit: Jen, CC BY-SA 3.0 https://creativecommons.org/licenses/by-sa/3.0, via Wikimedia Commons& Wegman’s store

Author: Sumana Rao | Posted on: August 8, 2024
« »
« »

Recommended for you