All posts by Sumana Rao

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Tomato onion kurma

Tomato onion kurma

A side dish for Indian rotis is kurma. There are different varieties of kurma one can prepare – all based on type of vegetables that we use. Tomato and onion kurma is tasty and gives good aroma. Tomato is key ingredient for this recipe. Lycopene content in tomato makes it valuable for our consumption. Apart from tomato there are other ingredients like onion, garlic, cinnamon, cloves – all help in digestion and control cholesterol.

Balancing spice ingredients is key in preparation of kurma.  If one ingredient is less or more, it gives a different taste. Try tomato onion kurma for lunch, dinner or for breakfast using below mentioned recipe.

Ingredients:

  1. Tomato – 6 – 7
  2. Poppy seeds – 1 Tbsp
  3. Cashew – 3 Tbsp
  4. Green chili- 3 -4
  5. Grated coconut – 1/3 cup
  6. Cilantro – 2 Tbsp
  7. Cumin – ½ tsp
  8. Cinnamon – 2 inch
  9. Bay leaves – 2
  10. Cloves – 2-3
  11. Onion –  2 medium size – thin sliced
  12. Garlic – crushed 3-4 cloves
  13. Ginger – paste or grated -1/2 tsp
  14. Coconut milk – 2 to 3 cups
  15. Oil – for seasoning & frying
  16. Turmeric powder – 1tsp
  17. Chili powder – 1 tsp
  18. Salt – as per taste

Preparation:

  1. Soak poppy seeds and cashew for half an hour
  2. Grind soaked cashes, poppy seeds with green chilis, grated coconut and cilantro to a fine paste
  3. In a frying pan heat oil on medium heat, add grated ginger and crushed garlic, saute well.
  4. Add cut onion and continue frying to light brown
  5. Add cut tomatoes, mix and continue frying till tomato becomes soft and mushy
  6. Add turmeric and chili powder, bay leaves (optional).  Mix well.
  7. Add grinded paste, salt and 2-3 cups thin coconut milk  – if needed adjust consistency as per your taste and boil the mix
  8. Remove from heat, sprinkle chopped cilantro and serve hot tomato kurma with chapathi, poori, bread, roti or naan.

Note: This recipe requires cashew nuts and not recommended for those who suffer from nut allergy

Author: Sumana Rao | Posted on: June 13, 2019
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Vitamins & Minerals after age 50

Consider taking Vitamins & Minerals after 50

As we age our body requires certain vitamins and minerals to keep us fit and healthy. A well-planned diet filled with good nutritious foods should be part of our diet rather than from pills. Including vegetables, fruits, dairy, healthy cooking oil, good breakfast items, proteins should help our body to get enough of those required nutrients. What we need to understand is different foods have different nutrients. Selecting assorted food groups every week will help body to get and maintain those vitamins and minerals.

Unless recommended by your physician, it is better to get the nutrients from food. Reason for this is, nutrient -dense foods contain other goodies and help us be stronger. For example, when we eat leafy vegetables, apart from iron we also get fiber that are essential for digestion.

In adults (age 50 & above) lack of minerals and vitamins could lead to different conditions and body becomes susceptible to various diseases. Immune system suffers, and body feels lethargic. It can also lead to depression, lack of appetite, kidney stones, blood pressure, body aches,  

In case, you feel tired and feel low energy, talk to your doctor about the nutrients you might need. Ask whether your body needs vitamins or minerals. In case your doctor recommends you take supplements look for the supplement that contains the mineral or vitamin you need without other unnecessary ingredients.

  • Read label to understand the dosage and dosage should not be large.
  • Avoid supplements with mega doses as too much vitamins and minerals can be harmful and your body might end up with things that you don’t really need
  • Ask for the brands and generic supplements to keep your cost low. Pharmacists can help you with selection.
  • When you buy vitamins or minerals see the measurements and recommended dosage. The common measurements used are: mg for milligram, mcg for microgram and IU is for international unit.  The size of international unit depends on the drug.
  • The key minerals and vitamins required for people above 50: Vitamin D, Vitamin B12, Calcium, Magnesium and Potassium
  • Vitamin D: 15 mcg each day and not more than 100 mcg. Fortified milk, milk products and fortified cereals, juices are sources for vegetarians. Don’t forget to sit in the sunlight to get enough Vitamin D. Deficiency of Vitamin D can cause many issues including body pain and obesity. Vitamin D plays important role in absorption of calcium.
  • Vitamin B12: 2.4 mcg required every day. Milk, breakfast cereals contain some amount of vitamin B12. Above 50 it is hard to absorb vitamin B12 from food. Vitamin B12 supplements will fulfill the need. Lack of vitamin B12 leads to memory problems such as psychosis, dementia and can cause constipation, numbness in hands and feet etc.
  • Calcium: Men need 1000 mg calcium between age 51-70. Women who is going through menopause also need enough calcium and recommended is 1200 mg/day. With change in estrogen level, women need to have stronger bone and for this it is essential to consume calcium every day to avoid bone loss. Tofu, soy product, milk and other dairy products are rich in calcium.
  • Magnesium: Women need 320 mg magnesium every day. Men require 420 mg magnesium. It is generally present in leafy vegetables, whole grains, legumes, nuts, seeds and cereals and other fortified foods.  People who suffer from fibromyalgia will have low level of magnesium and vitamin D.
  • Potassium: Both men and women need 4700 mg potassium each day to stay fit. Potassium is present in fruits, vegetables, dairy products, lentils, potato, apricot, banana etc.  Insufficient potassium level can cause breathing issues, blood pressure and cardiovascular problem and digestive issues.

Before buying supplements follow a structured diet that contains good amount of nutrients. If you feel any symptoms related to vitamins and mineral deficiency go for a thorough examination. Your doctor will be able to direct and recommend you the vitamins or minerals or both that your body might need.

References:

https://www.nia.nih.gov/health/vitamins-and-minerals

https://www.eatright.org

Image credit: Photo by Konrad Socha from FreeImages (Free for commercial use)

Author: Sumana Rao | Posted on: June 12, 2019
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21 Grandma's advices

Grandma’s 21 suggestions for better life

Sometimes simple advice and suggestions helps us to get through tough situations. Time to time we all need such advice. Remembering elders ‘sayings’ helps us to makes decision, to choose and to achieve what we wanted.  Words of wisdom are like pearls and one should treasure.

Here are 21 suggestions from grandma to achieve a better life.

  1. Be loyal – Being loyal with oneself and others keeps your relationships strong
  2. Be honest – Being honest not only with others, being honest with oneself gives clarity in the mind
  3. Be a self-starter – This will help you to learn everything from scratch. Observe, learn and start
  4. Be decisive even it means you will sometimes can be wrong
  5. Be courageous – Be brave to face the world, fear only takes you back where you started
  6. Be generous – Don’t hold back when you must give something to someone.
  7. Be forgiving of yourself and others – This keeps you focused on your goal
  8. Be persistence – Do not give up, being persistent takes you to success one step closer
  9. Always have a grateful heart – Acknowledge helping hands. Whether it is janitor, waiter or a doctor
  10. Be generous – Being generous gives you back more in terms of wealth and people
  11. Be positive and enthusiastic – Having a positive attitude helps you to achieve your goal and being enthusiastic brings confidence in you
  12. Be nice to everyone – Treat every person the way you wanted to be treated from others
  13. Focus on quality – Give quality time, quality work and you will end up in getting amazing results
  14. Discipline to save money – Practice discipline to save money, saving money means saving your future
  15. Focus on improvement – Always think there is scope for improvement in your work and you will get best results
  16. Do not blame others – Stop blaming others for your mistakes, learn to take responsibility for your actions
  17. Help others – Helping others meaning helping yourself
  18. Be affectionate – Make sure those around you know that you care for them, you love them
  19. Give respect & take respect – Do not give chance to others to disrespect you. Be respectful to others & take respect
  20. Keep a good attitude – Have a good attitude, it attracts people and gives you more friends.
  21. Being your best – Keep trying, keep doing what you are doing, and you will one day achieve all that you want to achieve

Image: www.WerIndia.com

Author: Sumana Rao | Posted on: June 11, 2019
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McHive from McDonald's

World’s smallest McDonald’s restaurant

Food chain giant McDonald’s recently opened a smallest restaurant for worlds’ special customer. This small McDonald’s built opposite McDonald’s restaurant called McHive is opened only for Honey Bees!

This is a worth effort from food giant as it could help in saving millions of bees across the world. Bees make earth better place with their kind action. By helping bees survive we are helping ourselves!

Little adorable and beautiful McHive is gaining lot of attention for good reasons. It is constructed in Sweden to help local wild bees thrive. This construction of McHive started to lessen the environmental impact on bees. Change in climate, use of pesticide hurting bee population. This initiation started locally is growing because many food franchisees around Sweden is joining the cause to help bees. Other McDonald’s and food franchisees in Sweden are installing beehives on their roofs too. In addition, many restaurants instead of growing just grass in the lawn, more flowering plants that attract wild bees are planted.

On World Bee Day (May 20th of every year), McDonald consulted award winning Swedish designer Nicklas Nilsson to create world’s smallest McDonald’s to welcome important guests to fly inside tiny home. The McHive comes with drive-through, ads in the windows and golden arches as it is in McDonald’s buildings. This unique initiative from McDonald’s Sweden was presented advertising agency NORDDDB in hopes of attracting thousands of buzzing customers. McHive is a miniature McDonalds’ replica. Of course there is no cash register, no French fries, no kids play, no salad. Instead, there are several rows of honeycombs and are meant for little bees.  Inside McHives there is traditional beekeeping box hives and outside look is modern-day McDonald’s restaurant. Many such McHives was auctioned to benefit Ronald McDonald House charities.

McHive from McDonald’s Sweden

As per the reports:

The McHive was sold for over $10,000 and the money was donated to a fundraiser for the Ronald McDonald House of Charities.

“We have a lot of really devoted franchisees who contribute to our sustainability work, and it feels good that we can use our size to amplify such a great idea as beehives on the rooftops,” Christoffer Rönnblad, marketing director for McDonald’s Sweden, said in a statement, “this miniature McDonald’s is a tribute to franchisee Christina Richter’s initiative.”

This McHive project is  part of global initiative to save honey bee population. As we know many honey bee species went under extinction due to change in environment and humans are also one of the reason for bees disappearance. Using heavy pesticides and herbicides results in loss of wildflowers that native bees need for bee hives. When bees visit such area exposed to chemicals, instead of carrying nectar, they die.

Many brands and big retailers have already acted on behalf of honey bees – Whole Foods, Burt’s Bees, cosmetic and beauty companies celebrated National Pollinators week in May month to honor bees.  

Bees make earth better place with their kind action. By helping bees survive we are helping ourselves!

See McDonald’s McHive here:

References:

https://hypebeast.com/

https://people.com

Image credit: McHive from McDonald’s Sweden

Author: Sumana Rao | Posted on: June 10, 2019
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Kitchen pantry zone

Kitchen pantry organization ideas

Kitchen pantry gets cluttered when we stock lot of groceries. A messy pantry can cost money as we might lose sight of expiring foods, might buy grocery that is already present, or food can get spoiled easily if not noticed. Better solution for keeping pantry organized is, divide your pantry into zones. This also helps you to reduce time.

  • Decide different zones in pantry as per your convenience and label each zone -like breakfast, lunch, dinner, cereal, condiments, spices etc.
  • Separate those food ingredients based on the categories of food that you commonly cook. For example, weekdays lunch and dinner items one side, condiments in one place, baking items in one place etc. Don’t forget to label each zone.
  • Keep kids snacks in one rack of the pantry. This could also include kids school lunch snack items too.
  • Cereals, bread, extra jam, nut butters, biscuits and other breakfast items (like waffle ingredients) can be kept together
  • Apart from edible items, you can also plan to store few utensils, lunch bags,  toothpicks, napkins, few extra forks and spoons on one shelf.
  • Baking supplies can be in one zone.
  • Ingredients that should not be exposed to air must be kept in one zone and must be stored in airtight containers.
  • Keep all dry fruits and nuts in one zone – cashew, peanut, raisin, dates, figs etc.
  • Store all types of lentils, rice, whole wheat and other types of grains in one zone.
  • Keep oil containers together in lower shelf for easy access
  • If you plan your meals ahead, then use bins to store a week worth ingredient needed for your cooking. When you are ready to cook, all items will be available in one place.
  • Keep all cans – veggie cans, soup cans etc. in one zone for easy access
  • Keep all types of flours, sugar and salt containers together in a zone.
  • On the back of the pantry door, put few hooks and hang specialty appliances such as barbecue utensils, roller, strainer etc.
  • All spices and condiments can be kept together on one shelf
  • Keep chips, tortilla chips, sun dried items that needs frying (like vadam) etc in one zone

Your kitchen needs a pantry and pantry should be kept clean and organized for easy cooking and to save time. Try to zone your pantry and organize items according to your needs. This will make your life easy and better!

Images: https://www.pexels.com/photo/aroma-aromatic-assortment-bottles-531446/ ,

Photo by form PxHere, (Free for commercial use)

Author: Sumana Rao | Posted on: June 7, 2019
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Spicy masala peanut

Spicy Masala Peanut

For rainy season we all need something to munch in the evening. How about traditional, homemade simple spicy masala peanut for a change? It is delicious and contains good amount of protein. Take less time to prepare- 15 to 20 minutes.

Ingredients:

  1. Raw peanut – 2 cups
  2. Chili powder – 1.5 tsp
  3. Turmeric powder– 1 tsp
  4. Pepper powder – 1 tsp
  5. Asafetida- Little
  6. Curry leaves – 2 strings
  7. Oil – 4 tsp
  8. Salt- as you need

Method:

  1. In a frying pan, dry roast peanuts on low heat for about 10 minutes.

2. Allow peanut to cool and then remove outer skin buy placing peanuts in a dry kitchen towel and rub it to separate the skin.

3. In frying pan, heat oil, add curry leaves and fry.  Let curry leaves turn crispy. Take out curry leaves from oil and keep it aside.

4. For same oil now add roasted peanuts, asafetida, chili and pepper powder followed by turmeric powder. Mix well on low heat for couple of minutes. Turn off the heat and allow peanut mix to cool.  

5. Crush crispy curry leaves using hand and add to peanut mix and mix well.

6. Serve spicy masala peanut with coffee or tea as evening snack!  For additional taste, add chopped onions, cilantro and tomato pieces while serving.

*This snack is not safe for children who suffer from nut allergy

Author: Sumana Rao | Posted on:
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safe food practice guidelines

Guidelines for safe food handling

Use following WHO’s guidelines to keep your food safe and to be healthy. These guidelines are called 5 keys to safe food adopted by many countries to keep food safe from farm to consumers plate. Being consumers we should do our part to keep our food safe so that our family and near ones will have healthy system too.

The five keys for safe food handling are:

Keep clean

  1. Wash your hands before handling food and often during food preparation.
  2. Wash your hands after going to the toilet, changing the baby or being in contact with animals.
  3. Wash very clean all surfaces and equipment used for food preparation or serving.
  4. Protect kitchen areas and food from insects, pests and other animals.

Separate raw and cooked foods

  1. Separate raw meat, poultry, fish and seafood from other foods.
  2. Use separate equipment and utensils such as knives and cutting boards for handling raw foods.
  3. Store foods in covered containers to avoid contact between raw and cooked foods.

Cook thoroughly

  1. Cook food thoroughly, especially meat, poultry, eggs, fish and seafood. For meat and poultry, make sure juices are clear, not pink.
  2. Bring foods like soups and stews to boiling point.
  3. Reheat cooked food thoroughly. Bring to the boil or heat until too hot to touch. Stir while re-heating.

Keep food at safe temperatures

  1. Do not leave cooked food at room temperature for more than two hours.
  2. Do not store food too long, even in a refrigerator.
  3. Do not thaw frozen food at room temperature.
  4. Food for infants and young children and other people with low immune systems should ideally be freshly prepared and not stored at all after cooking.

Use safe water and foods

  1. Use safe water or treat it to make it safe.
  2. Choose fresh and wholesome foods.
  3. Do not use food beyond its expiry date.
  4. Use pasteurized milk or boil milk before use.
  5. Wash fruits and vegetables in safe water, especially if eaten raw.

Article published in : https://www.ncbi.nlm.nih.gov & World Health Organization (WHO)

Image credit: Photo by Joan Ho from FreeImages (Free for commercial use)

Author: Sumana Rao | Posted on: June 6, 2019
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Home remedies for sunburn

Home remedies for Sunburn

Changing weather pattern is creating havoc in many parts of the world. Many countries experiencing high temperature than before. Sunburn is a common condition that people can experience under hot weather.  Depending on the severity of the burn, curing sunburn takes anywhere between 3 days to couple of weeks. If you are suffering from sun blisters then it might take a week or more time.

What home remedies one can try for sunburn?

  1. Aloe vera: Aloe vera is one of the popular herb used in both traditional as well as modern medicine. It is recommended by dermatologist too. It is proved to have anti-inflammatory properties and is present in many skin cream. Either you can buy Aloe vera cream or bottle of Aloe vera extraction to apply on sunburn areas. If plant is available in your home garden, then extract and wash the gel and apply on affected areas.
  2. Yogurt: Lactic acid and probiotics present in yogurt is a good remedy for sunburn. Applying yogurt on sunburn reduces redness and inflammation. You can add little honey and turmeric into yogurt, mix well and apply.
  3. Honey: Honey is one of the best medicines is for any type of burns. Apply or dab honey on sunburn areas and leave it for few hours. You will see changes with soothing affect of honey on the skin. Honey is good remedy for sun blisters.
  4. Cucumber: Cut cucumber and place it on sunburn area. You can also prepare cucumber extract and mix with oatmeal, Aloe vera gel and hyaluronic acid and apply on the affected areas to soothe and nourish the skin.
  5. Damp cool cloth: Use a damp cloth compress or place a cold pack on small sun burn. Do not place them more than 10-15 minutes.
  6. Cold milk compress: This is one the oldest home remedy for sunburn. Prepare a cold milk compress and place on sunburn areas. Repeat this couple of times a day to get rid of burning sensation.
  7. Oatmeal: Soak 2 cups of oat meal in 4 cups water. You can increase the amount of oatmeal and water as you require. After half an hour, squeeze the milky water from oatmeal and collect it in a container. While having bath add the milky water to bucket or put in tub water and soak the body for half an hour or so.
  8. Chamomile bath: Fill a small cloth bag with dried chamomile herb. Hang the cloth bag in the water faucet or water flow and fill the tub. If you don’t have tub, fill bucket and take bath.
  9. Coconut oil: Coconut oil is also one of the oldest recommended home remedy. When farmers an labors work in the field they get lot of sunburn. After returning home one remedy that soothes their skin is coconut oil application on entire body. This treatment not only reduces their skin irritation, also reduces body pain.
  10. Apply oil: In fact, olive oil, sesame oil are also good for skin. Both these two oils help in soothing sunburn. Apply on affected area using a cotton ball and leave it for sometime.
  11. Keep yourself hydrated: Drinking plenty of water or fruit juices helps the body to keep hydrated. Dehydrated body can get more sunburn. Eating high water content fruits like watermelon, cucumber, strawberries, muskmelon, nectarines, tomatoes, pear, honeydew melon – can keep us hydrated for long time too.

Sunburn is preventable as long as one takes proper precaution. Wearing proper clothes, carrying umbrella, applying proper sun blocking cream can help. Severe sunburns can cause blisters and dis-figuration. Use proper remedy that suits your skin and enjoy the summer!

Image credit; Photo by Pavel L on Unsplash

Author: Sumana Rao | Posted on: June 5, 2019
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