Monday, September 25, 2017

Tuna Kebab

Tuna Kebab

These kebabs are very close to my heart not just for their taste but more for their amazing health benefits. The best part about them is it's simple and quick to make. 


Ingredients
Tuna (cooked and skinned) – 3 slices
Potato (medium) – 1
Onion (medium) – 1
Egg - 1
Green chilies - 2
Coriander leaves – ¼ cup
Turmeric powder – ¼ tsp
Pepper powder – 1 tsp
Salt – to taste

Method
Shred the tuna
Boil the potato and mash it
Mix them well
Add salt, turmeric, pepper powder, finely chopped onions, green chilies and coriander
Add egg yolk to the mixture
Mix thoroughly
Shape into kebabs and dip in egg white and roll in the brown rice powder
Heat 1 tbsp oil in a non-stick pan
Spread it well
Place the kebabs on the pan and fry till lightly browned on both sides
Serve hot

(You can use the kebabs to make healthy burgers or sandwiches)

Note: Fresh tuna has a strong odour. Apply wheat flour to the pieces before washing them. It helps to get rid of the odour.

Health Benefits of Tuna 

Has high level of omega-3
Lowers risk of heart diseases
Anti-inflammatory, can help reduce blood pressure
Packed with proteins
Helps in weight loss
Improves blood circulation
Boosts immunity


Health Benefits of Omega-3
Omega-3 fatty acids are a category of polyunsaturated fats (PUFA) that help to maintain cell membranes of every cell in our body.  Omega-3 fatty acids are considered essential, and we need them to function normally. The 3 main omega-3s are EPA, DHA and ALA. 

ALA,DHA and EPA are not made by our body,  so we need to get them from our diet. EPA and DHA are the primary omega-3s you need to support heart health and can be found in fatty fish like tuna, salmon, mackerel and omega-3 supplements.

These fatty acids provide amazing health benefits ranging from improving symptoms of existing disease (like lowering triglycerides) to preventing occurrence of age-related macular degeneration and Alzheimer’s disease. They also help to keep our skin clear and beautiful, keep allergies and inflammation under control, reduce joint pain, reduce symptoms of depression, to name a few.
Heart Benefits
Lower triglycerides (blood fat) reduce heart attack, abnormal heart rhythms, and strokes in people with known cardiovascular disease. It also slows the buildup of atherosclerotic plaques (hardening of the arteries), and lowers blood pressure slightly.
Lowers levels of depression
research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging
Reduces Inflammation
Rheumatoid Arthritis:  A number of studies have found that fish oil supplements significantly reduced stiffness and joint pain.
Lubricates Joints

Fish high in DHA and EPA omega-3 fatty acids
Anchovies
Bluefish
Herring
Mackerel
Salmon (wild has more omega-3s than farmed)
Sardines
Sturgeon
Lake trout
Tuna

Good food sources of ALA
Walnuts
Flaxseed and flaxseed oil

Tuesday, September 19, 2017

Dark Chocolate Fudge Mung Brownies

Dark Chocolate Fudge Mung Brownies


Ingredients
Green gram (Mung) – ¾ cup (150 gms)
Oats (powdered) – ¼ cup (20 gms)
Jaggery powder – 4 tbsp (vary according to taste)
Dates – 6
Milk - 100 to 200 ml
Coconut oil – 1 tbsp
Vanilla extract – 1 tsp
Chocolate chips or chunks – ½ cup
Baking powder – ¼ tsp
Salt – a pinch

Topping
Chocolate chips or chunks – 1/4 cup

Method
Preheat oven to 180 degrees C
Soak the mung for an hour and pressure cook till soft and mushy
Mix all the ingredients except the chocolate chips or chunks
Blend in a mixer till smooth using milk as required
Mix the chocolate chips or chunks and bake for 15 mins or so till done
Sprinkle the remaining chocolate chips or chunks and let it cool


Health Benefits of Green Gram

Rich in fibre and resistant starch
Helps in weight loss
Lowers blood pressure
Healthiest source of plant protein
Rich in manganese, potassium, magnesium, iron, folate, copper, zinc and various B vitamins
Helps lower cholesterol Levels and protect against heart disease
Controls sugar levels and helps prevent Type 2 Diabetes
Has anti-aging benefits

Resistant Starch

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.
Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.

Potential benefits of Resistant Starch

Improved blood fats
May help to lower blood cholesterol and fats while also decreasing the production of new fat cells
Can increase the amount of fat we utilize for energy.

Better Satiety
Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.
Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity
It doesn’t digest into blood sugar, so less insulin release
Lowered blood sugar levels
Might improve insulin sensitivity

Improved Digestion
May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis
Can add bulk and water to stool, helping in regular bowel movements
Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition
Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.
Improved immunity
Can influence the production of immune cells



Health Benefits of Jaggery
Excellent source of iron
Cleanses the liver
Prevents premenstrual syndrome
Has antioxidants - zinc and selenium which boost immunity




Health Benefits of Cocoa
Lowers blood pressure
Reduces risk factors for heart disease
Rich in antioxidants – protect skin from sun damage
Improves brain function

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Friday, September 15, 2017

Red Rice Poha

Red Rice Poha   















Ingredients
Red rice flakes – 1 cup
Onion (large) – 1
Green chilies (optional) – 1 or 2 slit
Curry leaves – 2 sprigs
Coconut (fresh) – ¼ cup
Red chili powder – 1 tbsp (vary according to taste)                    
Jaggery powder – 1 tsp
Salt – to taste
Coriander powder – ½ tsp
Coconut oil – 1 tsp
Mustard seeds – ½ tsp

Method
Heat oil in a non-stick pan              
Add mustard seeds. When they splutter, add curry leaves
When they turn crisp, add onions and stir fry till they soften
Take off the fire
Add salt, chili and coriander powder
When it cools add coconut and mix well
Squeeze the mixture with your hand as if extracting juice from the coconut
Add rice flakes slowly little at a time and mix well
Serve immediately with ripe bananas and hot tea or coffee for a blissfully healthy breakfast  

Health Benefits
Red Rice Flakes
Gluten free
Has iron, vitamin B, carbohydrates and proteins