Bonne Nutrition gets featured in the Daily Buzz Healthy Living Top 9!!

My article on "Tips for a Healthier and Fitter Family"  makes it to the TOP 9!!! YAY, YAY, YAY!!!
OH HAPPY DAY :)
Bonne Nutrition is honored to be featured in the Daily Buzz Healthy Living-thank you :) 

Click here to see the post:

      http://healthyliving.dailybuzz.com/family-health-and-fitness-day 

No-oil Microwave Gobi sabzi (Cauliflower dry curry)

No-oil Microwave Gobi/Cauliflower ka sabzi

 The Microwave version of the Gobi/Cauliflower sabzi was inspired by my mother-in-law who uses the microwave daily for her cooking (and not just for reheating stuff). The "No-oil" part was my experiment in making the dish healthier! The resulting "No-oil, Microwave Gobi/Cauliflower ka sabzi" is not only easy to make but also turned out pretty good. You could even try the same recipe with broccoli(or any other vegetable) in lieu of the cauliflower.

Ingredients:

• Cauliflower: 1 (washed and cut into tiny florets)
• Red chilli powder: 1-2tsp (or according to your spice tolerance)
• Turmeric powder: 1/4th tsp
• Cumin powder: 1 tsp
• Salt: to taste
• Cilantro/Coriander leaves: 3tbsp (finely chopped)
• Lime juice: 1 tsp 

Method:

1. Put the cauliflower florets in a microwave-safe bowl and microwave for 5 mins.
2. Then sprinkle some salt on it and mix-well.
3. Microwave again for 2-3 mins. Mix well. Repeat this procedure every 2-3 mins, till the cauliflower is almost cooked.Test for salt(add more if needed).
4. Sprinkle the red chilly powder, turmeric and the cumin powder and mix well. Microwave again (mixing every 2-3 minutes) till the cauliflower gets cooked.
5. Add the lime juice and mix well.
6. Garnish with the cilantro leaves.
7. Serve the "No-oil, Microwave Gobi/Cauliflower ka sabzi" with phulkas or as a side with rice and dal.

No-oil, Microwave Cauliflower sabzi

For personalized diet consultations please check out the packages on : www.myindiandietitian.com

Moong Dal Payasa/ Kheer (Split mung pudding)

Moong Dal Payasa

Another favorite from the family Mangalorean recipe box-the moong dal payasa is made for special occasions and festival feasts. Since I've been on a mission to try out (and publish on this blog) traditional Mangalorean recipes, this was undoubtedly the first thing that came to my mind as the sweet dish for this years Ganesh Chaturthi feast at home. 

Ingredients:

• Moong Dal: 1 cup
• Jaggery: 1 1/2 cups (you could substitute with sugar,but jaggery gives the actual traditional taste)
• Milk: 1 cup
• Water:1 cup
• Coconut milk: 1 cup
• Salt:1/4th tsp
• Saffron/Cardamom powder: a pinch (soak saffron in a little warm milk)
• Cashews, raisins: a few(fried in a little ghee)
• Ghee: 3tsp

Method:

1. Roast the moong dal in a teaspoon of ghee till you get a pleasant aroma (do not let it brown).
2. Add the milk and the water and bring it to a boil. Then simmer till the moong dal is well cooked, stirring occasionally.
3. Once the dal is cooked add the jaggery, the saffron milk/ cardamom powder.
4. Add the coconut milk and stir for a minute. Switch off.
5. Serve moong dal payasa/kheer hot or a little warm garnished with the fried cahews, raisins and the remaining ghee.

NOTE: Do not add the jaggery/sugar at the beginning or else the dal will not cook (I learnt this the hard way the first time I made this!)

 Moong dal payasa, mung dal and jaggery

Kala Channa Rasam( Brown Chickpea Rasam)

Kala Channa/Kadle Rasam 

Kala channa/ kadle rasam doesn't actually have any kala channa but is made from the water left over from boiling the kala channa/ brown kadle. When using the channa for a dry sabzi like Manoli kadle or usali, instead of throwing the water, you can make another dish out of it. Moreover, making dal/sambar as the gravy dish will make the meal too heavy with too much protein. The kala channa/ kadle rasam then becomes the perfect side dish for the meal.

Ingredients:

• Kala channa/kadle water: left over water after pressure cooking 
• Tomatoes:2-3 (pureed)
• Garlic: 3-4 (skinned and smashed)
• Rasam powder:2- 3tsp (according to taste)
• Turmeric: 1/4tsp
• Green chillies:1-2 slit in half
• Cilantro/coriander leaves- finely chopped
• Salt: to taste

Tempering:

•  Mustard seeds: 1tsp
• Cumin/jeers seeds: 1tsp
• Urad dal: 1/2 tsp
• Curry leaves: 8-10
• Hing/asafoetida:a pinch
• Oil: 1tsp

Method:

1. Heat the oil in a pan, then add the mustard seeds,cumin and urad dal. 
2. When the mustard seeds start to pop, add the hing, curry leaves, turmeric and the slit green chillies and smashed garlic and stir for a few seconds.
3. Add the tomato puree, the rasam powder and salt and stir or 5-6 minutes.
4. Add the kala channa water , salt and mix well.
5. Let it boil, then let it simmer for 5-6 minutes.
6. Garnish with chopped cilantro.
7. Serve the kala channa/ kadle rasam with rice and the Manoli kadle.

Tips for A Healthier, Fitter Family

Image Courtesy: bbc.co.uk

 The old saying that "A family that eats together stays together" not only holds good even today but needs to be tweaked a little to suit today's health conscious world . It should now read as "A family who eats healthy and exercises together stays fit forever!"
As a dietitian my goal is not only to get my client on the right 'eating' path, but also to extend the benefits of healthy eating and regular exercise to his/her family. Many a times clients (mostly women) give up as it gets difficult to make two different menus-one would be the regular food for the family and the other for themselves. My solution-if the present food and eating habits has resulted in weight gain and other related health problems,then it is advisable to change it not just for yourself,but also for the whole family.  To do that you need to make subtle changes not just in the cooking but also in the family's outlook towards health. Here's how you can bring about a change in your and your family's health:

1. Reduce oil used for cooking to half of your currant usage. 
2. Avoid making or buying fried foods like chips, pakodas, fried chicken and such on a regular basis.
3. If you must, then buy the smallest available packs/size of fried foods,sweets,chocolates, cakes-that way there won't be any left overs for snacking on later.
4. Use whole grains like brown/semi-polished rice, whole wheat flour, whole wheat pasta, 100% whole wheat breads and locally grown millet and grains like ragi/nachni(finger millet) and jowar(sorghum).
5. Switch to eating fruits for desserts on a regular basis.
6. Buy skimmed milk, low-fat cheese, non-fat plain yogurt
7. Munch on healthy snacks like fruits, salads, a handful of nuts, edamame salad or other cooked beans/pulses like a chickpea salad.
8. Drink water when you are thirsty and with your meals instead of juices, aerated drinks, beer or energy drinks.
9. Buy only 100% fruit juices( or you could make fresh juices at home) instead of those loaded with sugar.
10.  Include a variety of seasonal vegetables (and not just potatoes) with every meal.
11. Avoid red meats like beef, pork, mutton(goat meat) and instead have fish or poultry.
12. Eat your meals together as a family and not in front of the television.
13. Try to inculcate the idea of physical fitness by including the whole family in outdoor fun activities like walking, trekking, hiking, biking, swimming or even playing outdoor games together.
14.  Include kids and/ or your spouse when cooking so that the resulting meal is a family effort.

Old habits are hard to change, the trick is to be persistent! Try introducing one or two changes every week, that way the changes may actually go unnoticed. Just bear in mind that IMPOSSIBLE can easily turn into I'M POSSIBLE!!

Green Apple Panna

Green Apple Panna

Traditionally in North India, 'Panna' is made from green mangoes (unripe) and had as a drink during the sweltering summers. The unripe mangoes are tart which adds a different flavour to this drink. Added to that the different spices makes it an unusual, yet tasty drink. The Black salt /kala namak used in this drink is a type of salt found in India which due to the sulfur content, gives a distinct aroma and taste.

Since fall is also the season for apples and everyone seems to be making desserts with them, I thought a 'Green Apple Panna' will be a welcome change!

This recipe was tested out and also photographed by Taranjeet Kaur-Kothari, a friend from Oregon. Thanks a ton TJ- the photos are superb ( do we see a budding photographer and blogger in the making???).

Ingredients for the Green Apple Panna:

• Green apples(Granny Smith) - 4nos.
• Roasted cumin seeds - 1 tsp
• Sugar: 4-5 tsp (or according to taste)
• Black salt- 1 tsp
• Lemon-1no.
• Mint leaves- a few
• Green apple chunks - 20-25g (optional)

Method:

1. Coat the skin of the apples with a little oil and bake( or roast over a flame) till soft.
2. Scoop out the pulp and mash in the mixie with lemon juice with water, sugar, mint leaves,black salt and roasted cumin.
3. Whisk thoroughly.
4.  Let the panna cool down and then add lots of crushed ice to the panna.
5. Add green apple chunks(optional)
6. Garnish the Green Apple Panna with some mint leaves and serve chilled.

Note: Black salt/Kala namak can be found in all Indian grocery stores.

 Green Apple Panna

Once again a big shout out to Taranjeet and her hubby for testing, tasting and photographing this delicious drink!

Sweet Banana Dosa ( Sweet Banana Crepes)

Sweet Banana Dosa

This is a favorite breakfast/snack item at home. I first made sweet banana dosa/crepes when I had a few over ripe bananas and wanted to try something other than the banana raita. This is similar to the popular Mangalorean recipe of "Southekai dosa" or 'Sweet Cucumber dosa'. Years ago I had experimented replacing the cucumber with mango puree and the resulting 'Sweet Mango Dosa' too had turned out really well.
Here are the ingredients for the Sweet Banana crepes:
Ingredients:(Serves 4)

• Dosa Rice: 1 cup
• Ripe Bananas: 2 nos.
• Beaten rice/poha/ avalakki: 1 cup
• Grated coconut: 3-4 tbsp
• Jaggery: 3/4th cup 
• Low-fat Yogurt/curd: 1/2 cup
• Cardamom powder: a pinch
• Salt: 1/4tsp

Method:

1. Soak the rice and methi seeds for at least 3-4 hours.
2. Just before grinding the batter, wash the poha and leave aside for 10-15 mins.
3. Grind all the ingredients (except the cardamom) together with enough water to make a fine batter (test the batter for sweetness).
4. Leave aside for 1/2-1 hour.
5. Add the cardamom powder and mix well.
6. Heat a non-stick pan and pour a ladle full of the batter onto it. Spread it out in a circular motion to make a dosa/ crepe.
7. Let it cook for a couple of minutes, then add a little oil to the edges.
8. Flip the dosa over and let it cook till done.
9. Serve the sweet banana dosa/ crepes hot off the pan and watch them vanish.

 The sweet dosa can be eaten as such without any side or dipping sauce.

Note: Store any left over batter in the refrigerator.

Kothu Phulka/tortilla-a Healthy version of the Kothu Parotta!

 Kothu Phulka-the healthy version of the "Kothu Paratha"

Traditionally in Tamil Nadu, 'Kothu Paratha' is made from 'parotta' or the South Indian 'paratha' which is a layered paratha made with loads of oil and maida. I did try it out once with frozen Kerala Parotta's (available in all Indian stores) and I admit that it is sinfully delicious!
The tasty Kothu Parotta never became a regular feature as obviously I had my reservations of using the frozen 'maida' (refined flour) oily parotta's.

Yesterday, I had 3 leftover phulkas (roti's made whithout oil) from lunch and with it came the idea of the 'healthy version of the Kothu paratha/ parotta'!! This I have renamed as "Kothu Phulka" !
Kothu Paratha's are made by tearing up the cooked paratha and then cooking it in a gravy of either meat, chicken or egg. The kothu phulka that I made is with egg. Vegetarians/vegans can omit the egg and make it with just the onion+tomato gravy or replace the egg with tofu. Here are the ingredients for the 'healthy version of the Kothu Paratha(the Kothu Phulka):
Ingredients: (Serves 2)

• Phulkas/whole wheat tortillas: 3-4 nos. ( broken into 1" pieces)
• Eggs: 3 nos. (can be substituted with 200gms tofu or omitted entirely)
• Red onion: 1 medium or 1/2big (chopped fine)
• Tomatoes: 2 medium (chopped fine)
• Green chillies: 1-2nos. slit in half (use more or less according to your spice tolerance)
• Cilantro/Coriander leaves: 2-3 tbsp (finely chopped)
•  Red chilli powder: 1-2tsp(again according to your spice tolerance)
• Coriander powder: 1tsp
• Salt: to taste

Tempering:

• Mustard seeds: 1 tsp
• Cumin/jeera: 1tsp
• Curry leaves: 8-10nos.
• Turmeric: 1/4th tsp
• Oil: 1 tsp

Method:

1. Heat the oil in a pan, add the mustard and cumin seeds and when it starts popping add the curry leaves.
2. Then add the turmeric powder,chopped onions, the green chillies and salt and fry till the onions become translucent.
3. Add the chopped tomatoes, red chilli powder and the coriander powder and stir till the tomatoes are cooked.
4. Add the eggs/tofu and mix well. Keep stirring on a low flame till the eggs are almost cooked but not too dry. Test for salt.
5. Now add the phulka/tortilla pieces and mix well such that the egg/tofu mixture coats all the phulka pieces.
6. Garnish with lots of cilantro and serve the 'Kothu Phulka' piping hot.

For those who want to avoid the egg/tofu-add the phulka pieces directly after the tomatoes are cooked (point 4).
Enjoy this healthy version of the "kothu Paratha" at lunch/dinner, breakfast or even for a Sunday brunch !
It also makes a good lunch box recipe!

Kothu Phulka- the healthy version of the 'Kothu Paratha'

Manoli Kadle (Ivy gourd with Brown Channa/Chickpeas)

 Manoli Kadle

Another favorite Manglorean recipe is the Manoli Kadle-made with Ivy Gourd called 'Manoli' in Tulu (one of the languages spoken in Mangalore) 'tondli' in Marathi, 'tendli' in Konkani 'tindora' in Hindi and 'tondekai' in Kannada. 'Kadle' is the brown channa/kala channa (brown garbanzo beans) that is traditionally used but you could substitute it with kabuli channa (chickpeas/garbanzo beans) if you don't have the brown variety.
Ingredients:(serves 4)

• Brown/kala channa:3/4th cup (soaked overnight and pressure cooked till soft)
• Tondli-250gms(cut into long strips or thin rings)
• Grated coconut-2 tbsp.
• Red chilly powder-2-3 tsp( or according to your spice tolerance)
• Coriander powder: 1 tsp
• Turmeric: 1/2 tsp
• Garlic: 2 big/ 4-5 small(peeled and smashed just before adding to tadka/tempering)
• Tamarind paste-1/4tsp
• Mustard seeds: 1tsp
• Urad dal: 1tsp
• Curry leaves-10
• Hing/Asafoetida -a pinch
• Dry red chillies: 1-2(broken into half)
• Salt: to taste
• Oil: 2 tsp

Method:

1. Heat the oil is a non-stick pan, add the mustard seeds, urad dal and let the mustard pop.
2. Add the broken dry chillies, curry leaves and then the smashed garlic. Saute till the garlic gets a slight brown color.
3. Add the turmeric, hing and the chopped tondli and fry for 5 minutes.
4. Add the cooked channa, red chilli powder, coriander powder, salt and about 1/2-1 cup water.
5. Cover and cook till the tondli is soft,then add the tamarind paste. Mix and let the water evaporate.
6. Add the grated coconut and mix.
7. Serve the manoli kadle with hot rasam (recipe in my next post) and rice.

Note:
1)You can also use the dry dessicated (unsweetened) coconut available at grocery stores. Rehydrate it by adding it to hot water for 5 minutes. Strain and then add.
2) Use extra water when you pressure cook the kala channa-then drain the water and you can make rasam with it.
The manoli kadle, and the kala channa rasam combo goes together and is eaten with rice.

 Manoli Kadle with kadle (kala channa) rasam

8 Commonly Heard Myths about Exercising:

There are a number of myths associated with exercising. Here are some of the commonly heard myths still doing the rounds in India:

Myth 1: I don't want to start exercising as I've heard that I will put on more weight when I quit!!
This is obviously someone who is looking for reasons not to exercise! When you exercise you burn fat which brings about weight loss. Moreover people also tend to be more conscious of their diet since they are putting in so much effort to exercise. When you quit, you also tend to get back to your old eating habits. This increase in calorie intake and no means of burning those calories will ultimately make the weight creep back.
Solution:  Don't Quit!! Exercise is not a short-term means to achieve your goal of weight-loss. Make it a daily routine and it'll help in maintaining the weight you lost (along with a host of other health benefits).

Myth 2: Women should not train with weights otherwise they may end up looking like bodybuilders.
Both men and women can benefit with a little strength/weight training. Weight training has shown to help make your bones stronger and can also help in shedding weight faster by maintaining muscle mass and reducing the percentage of body fat. As for the fear many women have of becoming bulky-relax! Women don't have enough testosterone (the hormone needed for building muscles) like men to end up looking like bodybuilders!
Solution: Work out with less weights at least once or twice a week.

Myth 3: Don't drink water during your workouts.
This myth probably originated in gyms where the trainers had to show instant weight loss after a workout! Water should be an essential part of your workout routine. You lose a lot of water from the body in the form of sweat and water helps in hydrating your body. Watch any sport and you'll see players(cricketers, tennis players, basketball players, gymnasts and such) grabbing a bottle of water whenever they can to avoid cramps due to dehydration!
Solution: Try to sip a 1 liter bottle of water  during your workout.

Myth 4: Crunches will help get rid of belly fat.
Spot reduction is a myth. You need to reduce the overall fat in the body to see some difference in the belly fat. Crunches can help in tightening/toning the abdominal muscles, but it cannot convert the belly fat into muscle.
Solution: A balanced diet and a regular exercise routine will help you over a period of time.

Myth 5: Don't workout during your periods.
Sounds more like an excuse to get 3-4 days off from exercising! Unless you have severe cramping/pain, working out during your menses can actually help in reducing the discomfort.
Solution: Try doing lower intensity workouts like walking or yoga on those days.

Myth 6: I'm not overweight,so I don't need to exercise!
Exercise has many health benefits out of which weight-loss is just one of them. Lack of physical exercise can increase the risk of obesity, high cholesterol, diabetes, cancer, strokes later on in life.
Solution: Exercise should be as important to you as brushing your teeth. Even low intensity workouts like walking 2-3 times a week will help you in the long run.

Myth 7: You need to workout in a gym to see the desired results.
Any kind of exercise/physical activity whether done in a gym, in a park,on the beach or in your house is enough to see results.
Solution: Aim at exercising at least 4-5 times a week for 30mins-1 hour.

Myth 8: I don't have time to exercise!
I don't have time either-I make time!! Just remember someone busier than you is exercising right now!!
Solution: Take inspiration from the President of the United States who is known to exercise regularly!

(Image Courtesy: www.nydailynews.com)