Link to my article on askmyhealth.com 'Does-inflammation-cause-weight-gain'

http://askmyhealth.com/does-inflammation-cause-weight-gain/

Happy Reading!!

Any queries will be welcome

Carrot Chocochip Cupcake

Carrot Chocochip Cupcake

Ingredients

Whole wheat flour – 1 cup

Carrot (grated) – 3/4

Dates (pieces) – 3 tbsp 

Chocolate Chipsweetened) – 4 tbsp

Curds (sour) – 3/4 cup

Egg – 2

                                Jaggery powder – 1 cup

                                Baking powder – 1 tsp

                                Baking soda – ½ tsp

                                Butter (melted) or  Oil –2 tsp

Method

Remove the seeds from the dates

Cut them into small pieces

Sieve the flour with baking powder and soda

Add jaggery powder and mix well

Beat the eggs and add to the dry mixture

Add butter

Add curds to adjust the consistency

Mix carefully

Bake the cake in a preheated oven at 170 degree for 20 to 30 minutes

Cool

Cut into slices and serve

Health Benefits

Carrot

Exceptionally rich source of carotenes and vitamin A which protects from skin, lung and oral cavity cancers

Maintains good eye health

Rich in antioxidants, vitamins and dietary fiber

Rich in in vitamin C

Rich in B-complex groups of vitamins- folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid

Has healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus

Cauliflower n Cheese Crust Pizza

Cauliflower n Cheese Crust Pizza

I had been planning on making the cauliflower crust pizza for a while but kept putting it off indefinitely. The reasons are many, one of them being its high fat and high calorie composition. And more importantly, it also felt like one hell of an effort. But ultimately my curiosity to taste it took over and here it is!!

Ingredients

Cauliflower florets (riced) - 2 cups

Parmesan cheese or Mozarella cheese - 1cup

Egg - 1

Mixed herbs

For topping

Tomato sauce (Tomato puree, fresh garlic, mixed herbs, black pepper powder, salt)

Any vegetables of your choice

Little cheese

Method

Base

Wash and dry the cauliflower well

Cut it into florets

Pulse the florets in a food processor or grate it to form rice like granular consistency

Take 2 cups of riced cauliflower and transfer to a non-stick pan to remove the moisture

Keep stirring on low heat till most of the moisture is gone

Do not brown it

Let it cool

Beat one egg in a bowl

Add the cheese and mix well

Add the riced cauliflower

Mix well with salt and herbs

Line a baking tray with parchment paper and transfer this mixture onto it to make a pizza base

Gently pat the mixture to make a base of your desired shape with a thickness of quarter of an inch

Keep the edges slightly thick so that it doesn't burn

Now place it in a pre-heated oven at 200 c for 20mins

Remove and let it cool

Topping

Spread the tomato sauce and add any topping of your choice with little cheese (if required)

Bake it again at 200c for 10mins

Your pizza is ready!!

Health Benefits

Cauliflower

Improves blood pressure and heart health

Improves kidney function

Boosts brain health

Rich in antioxidants

Rich in vitamin K and B group vitamins

Very high in dietary fiber

Cheese

—Strengthens bones and cartilage

— —Maintains healthy and strong teeth

— —Rich in B group vitamins which are essential for various body functions

Oats Crunch Cake

Oats Crunch Cake

I had always wanted to bake a cake with only oats. That would be super healthy I knew. But I wasn't too sure if it would taste good or if it would hold well. Nonetheless, I gave it a go and the result was fabulous. And it's very easy too. I've stocked up on cooking oats and will try out different combinations which I will keep sharing with all of you.

Ingredients

Cooking  Oats – 1 cup

Cocoa powder – ¼ cup

Custard powder – 1 tbsp

Jaggery (powdered or grated) – ¾ cup       

Baking Powder – 1 tsp

Baking Soda – ½ tsp

Eggs – 2

Curd – ¾ cup (add more or less according to consistency of the batter)

Vanilla Essence – 1 tsp

Butter or oil – 1 tbsp

Dates – ½ cup

Walnuts (chopped) – 2 tbsp

Method

Mix the dry ingredients well

Beat the eggs well and add to the dry mixture

Add curds, essence and melted butter to it

Mix. Add more curds if required

Add dates and walnut

Bake in a preheated oven (170 degrees) for 15 to 20 mins till a knife inserted into it comes out clean

Note: Finish it within two days. If you want to keep it longer, refrigerate it 

Health Benefits

Dates

Energy Boosters

Relieves constipation

Has calcium, magnesium, manganese, selenium which are all good for bones and teeth

Has vitamins A and K that keeps the skin healthy and supple and slows down its ageing

Has potassium which is good for the nervous system

Oats

Helps in weight loss

Lowers cholesterol

Has mild anti-depressant and mood-elevating properties

Raises levels of free testosterone in your body

Helps in building more muscles

Red Pumpkin Parantha

I stumbled across this Maharashtrian speciality Bhoplyache Gharge, It's a thick poori made out of grated red pumpkin, wheat flour, rice flour and jaggery. I decided to give it a healthy twist by using red rice flour, reducing the jaggery quantity and roasting it on a non-stick pan like a parantha using little oil, instead of deep frying it. I also added little red chili powder. And the result was awesome. It makes for a wholesome, slightly indulgent breakfast.

So here's the recipe

Ingredients

Red pumkin (grated)  - 1 cup

Jaggery (grated or powdered) - 1/2 cup

Wholewheat flour - 1/2 cup

Red rice flour - 1/2 cup

Salt - a pinch

Red chili powder - 1 tbsp

Method

Heat the pumpkin and jaggery in a non-stick pan on a slow flame till well combined 

Let it cool

Combine the remaining ingredients

Add to the jaggery-pumpkin mixture

Combine to form a smooth dough

You can add extra flour if required to get the consistency right

Roll out thick like a 5 rupee coin

Roast on a non-stick girdle using little oil till both sides are well browned

Serve hot with piping hot tea or coffee

Health Benefits 

Pumpkin

One of the very low calorie vegetables

Has high level of vitamin A

Also rich in vitamins C and E

Excellent source of antioxidants like Zea-xanthin which offers protection from "age-related macular diseases

Good source of B-complex group of vitamins

Red Rice Flour

Rich in antioxidants

Has zinc, a mineral that accelerates wound healing

Has vitamin B6

Has cholesterol-lowering effect

Prevent heart diseases

Lowers the risk of obesity

Loaded with anti-oxidants which are extremely therapeutic for the skin

Superb source of magnesium, a crucial nutrient needed to build healthy bones

Rich in fibre

Inflammation - reasons and how to reduce it

In my previous post on inflammation, I had introduced you to inflammation. Let's look at some of the reasons for inflammation and how to reduce it. 

Reasons for inflammation

Poor digestive health

Sixty percent of the immune system revolves around the digestive system. Compromises to digestion, including food allergies, bacterial imbalance, deficiency of enzymes or acids, yeast overgrowth, parasites and stress, negatively affect not only the process of digestion but also our entire immune system. Gas, bloating, heartburn, reflux, constipation, diarrhea, irritable bowel syndrome are all related to inflammation in the digestive system.

Overconsumption of any one macronutrient

Eating excess of protein, carbohydrate or fat for long periods can contribute to inflammation.

Excess body fat

This leads to inflammation. The chemicals that counteract inflammation make it impossible for leptin (satiety hormone that makes us feel full), to function properly. This causes leptin resistance. There is a way to break this vicious cycle. As you slim down, leptin resistance reduces.

How To Reduce Inflammation

Control the type of fat you consume

Prostaglandins (hormone or chemicals that participate in a wide range of body functions) are made from the fats we eat. Some of prostaglandins promote inflammation and some reduce it. Eat healthy fats like MUFA (monounsaturated fatty acids and Omega-3)

Take plenty of antioxidants

These are found in deep, dark coloured fruits and vegetables

Reduce insulin levels

Insulin produces pro-inflammatory prostaglandins. Reducing inflammation is an absolutely vital step in allowing the body to lose unwanted fat. Insulin levels can be reduced by controlling the amount of carbohydrates consumed. One should avoid simple carbs like rice and refined carbs like maida, sooji. Even fruit juices are to be avoided.  

Flat Tummy Secret - YouTube Link

Flat Tummy Secret

I had a few queries from some viewers and my friends after they watched my talk, 'Burn That Belly Fat'. Plus I wanted to drive home the concept of core muscles and the importance of exercising it regularly.. as opposed to doing 100 crunches every day to reduce belly fat. That's when I decided to do my next talk, Flat Tummy Secret, a sequel to Burn That Belly Fat. 

YouTube link to Flat Tummy Secret - https://www.youtube.com/watch?v=gGDiONkl6DI

YouTube link to Burn That Belly Fat https://www.youtube.com/watch?v=S19bKMkyvqE