Jackfruit for Breakfast

Jackfruit for Breakfast

I enjoy this time of the year for the variety of fruits it brings which I can add to my breakfast to up its nutritional value. One of them is Jackfruit. I love it best when it's bright yellow, juicy and fully ripe. This calls for less jaggery. Jackfruit is a staple of the Mangalorean cuisine during the season. Here are some of my favourites with jackfruits in exactly this order.  

Jackfruit Pancake

Ingredients

Broken Wheat Rawa (fine variety) - 1 cup

Curd - 3/4 to 1 cup

Jackfruit (very sweet variety) - 1 cup

Jaggery - 2 tbsp

Fresh Coconut (grated) - 1 tbsp

Green Chili (optional) - 1

Curry leaves (optional) - 2 sprigs

Salt - 1/4 tsp

Method

Soak the broken wheat rawa and salt in curd for about 15 mins

Blend the jackfruit, coconut and jaggery to form a coarse mixture

Add the chili and curry leaves and pulse till they are just broken into pieces

Add to the rawa mixture

Add water to form a batter of thick consistency

Spread oil on a non-stick dosa pan

Heat it on a medium flame

You can spread the batter directly on the pan with your hands

Cover with a lid and cook the pancake on both sides

OR

Spread oil on the pan

Place a piece of banana leaf on it

Spread the batter on the leaf

Cover with another piece of banana leaf

Cover the pan with a lid

Flip it over carefully when the pancake is cooked on one side

The leaf will look a little dry and burnt

Let the other side cook and serve warm

Note: I prefer the banana leaf method for the following reasons:

• It is rich in natural antioxidants which get absorbed into food during cooking
• It also protects food from getting burnt 
• It holds the heat inside and cooks food in its own juice
• It lends an aromatic and sweetish flavour to the dish

Jackfruit Steamed Cake

Ingredients

Brown rice powder - 1 cup

Udad dal powder - 1 tbsp

Jackfruit pieces (very sweet variety) - 3/4 cup

Fresh coconut (grated) - 1/4 cup

Jaggery powder - 1/2 cup

Cardamom powder - 1 tsp

Curd - 1/4 cup

Water - 3/4 to 1  cup

Salt - to taste

Method

Mix the flours and salt

Add water and let it soak for 15 mins

Add curd and mix well

Blend jackfruit pieces with coconut and jaggery powder to form a rough paste

Add to the flour mixture

Mix well 

Add water to make a thickish batter  

Grease an aluminium cake mould and place a banana leaf in it so that it lines the pan completely

Pour the cake batter into it

Steam for about 20 mins till a knife inserted in it comes out clean

Cool and cut into pieces while still warm

Enjoy with a cup of hot tea or filter coffee

Jackfruit Idli

Ingredients

Broken Wheat Rawa (fine variety) - 1 cup

Curd - 3/4 to 1 cup

Jackfruit pieces (very sweet variety) - 1 cup

Jaggery - 2 tbsp

Fresh Coconut (grated) - 1 tbsp

Method

Soak the rawa in curd for 10 to 20 mins

Fresh Coconut (grated) - 1 tbsp

Blend jackfruit pieces with coconut and jaggery powder to form a rough paste

Add to the rawa mixture

Mix well 

Pour into the cavities of a steamer

Steam for about 10 to 15 mins till a knife inserted in it comes out clean

Enjoy  warm idlis for breakfast with a cup of hot tea or filter coffee 

Health Benefits of Jackfruit

Jackfruit has various benefits on your health

It is an instant energizer

It has potassium which maintains blood pressure. (Here you can find potassium rich foods)

The rich source of fiber improves digestion and prevents constipation

Jackfruit is loaded with antioxidants. This slows down your aging process

It has vitamin A, a vital nutrient for your eye health

It has calcium to strengthen and promote healthy bones

It is rich in vitamins A, C, E, K, Niacin, Vitamin B6, folate, pantothenic acid and minerals like copper, zinc, manganese and magnesium. These nutrients help you to prevent and cure anemia

The Vitamin C contents of jackfruit strengthen your immune system

Manganese regulates blood sugar levels in the body

Copper presents in the jackfruit keep the thyroid glands healthy

Vitamin B6 keeps the heart healthy

It can cure ulcers and other digestive system disorders

It maintains your blood pressure and improves digestion

Bamboo Shoot Stir fry With Udon Noodles...Lobsters in Pepper Garlic Sauce

Bamboo Shoot Stir fry With Udon Noodles... Lobsters in Pepper Garlic Sauce

Lobsters in Pepper Garlic Sauce

Ingredients

Lobsters - 4 medium (steamed)

Spring Onions - 2 stalks

Ginger (grated) - 2 inch

Garlic (sliced finely) - 10 flakes

Soy sauce - 1 tsp

Pepper sauce - 2 tbsp

Peppercorn (crushed) - 1 tsp

Oil - 1 tbsp

Method

Microwave the lobsters for 10 seconds

Heat the oil

Add ginger and saute

Add garlic and saute

Add onion whites and stirfy

Add the onion greens, sauces and peppercorn 

Saute for 1 minute

Add the lobsters and mix slowly

Bamboo Shoot Stir fry With Udon Noodles 

Ingredients

Udon Noodles - 2 cups (cooked)

Tender Bamboo Shoot (small slices) - 1 cup

Spring Onions - 2 stalks

Ginger (grated) - 2 inch

Garlic (sliced finely) - 8 flakes

Soy sauce - 1 tsp

Pepper sauce - 1/2 tsp

Peppercorn (crushed) - 1/2 tsp

Oil - 1 tbsp

Salt - to taste

Method

Cook the noodles according to instructions on the pack

Heat the oil

Add ginger and saute

Add garlic and saute

Add bamboo shoots

Add onion whites and stirfy

Add the onion greens, peppercorn and pepper sauce and saute for 1 minute

Add the noodles and mix slowly

Serve hot with lobsters in garlic pepper sauce

Health Benefits of Lobsters

Rich source of copper and selenium

Contains zinc, phosphorus, vitamin B12, magnesium, vitamin E, and a small amount of omega-3 fatty acids

Increase brain function and efficiency

High protein content

Reduces inflammation

Health Benefits of Bamboo shoots

Contains vitamins A, B6, E, thiamin, riboflavin, niacin, folate and pantothenic acid

Contains minerals - calcium, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium and iron

Protects heart health

Decreases LDL cholesterol levels

Lowers and maintains blood pressure

Improves body’s immune system

Has anti-inflammatory and analgesic (pain-killing) properties

High in dietary fibre

Low sugar content

Negligible amount of fat

High in protein

Good appetizer

Improves digestion

Red Rice Cookies

Red Rice Cookies

Ingredients

Brown Rice Flour - 1 Cup

Chickpea Flour - 1 tbsp

Egg - 1

Jaggery (powdered) - 1/4 Cup

Chocolate Chips - 1/4 Cup

Coconut Oil - 1 tbsp

Baking Soda - 1/4 tsp

Salt - 1/4 tsp

Method

Preheat oven to 180 degrees C

Cream together the coconut oil and jaggery

Add egg and mix well

Add the brown rice flour, baking soda and salt

Mix well

Fold in chocolate chips

Drop tablespoons of mixture on a greased or non-stick baking tray

Bake for about 15 to 20 mins

Let it cool in the oven

Enjoy it warm with a steaming cup of tea or coffee 

Note: I make them more exciting by adding different flavours - cocoa powder, cinnamon powder, grated orange and lemon zest, coffee. You end up with so many differently flavoured cookies. While the rest seem like sure winners, I was surprised by the tangy orange and lemon zest ones. They are all good. Go try them out. You can turn it into a sinful muchie by topping it with chocolate sauce and nuts.

Health Benefits of Brown Rice

Heart health – high magnesium content

Gluten-free diets

Energy

Controls cholesterol levels

Resistant Starch - Diabetic friendly, Weight management

Low GI and high fibre – Diabetic friendly

Low GI and high fibre – Weight management

Anti-inflammatory properties

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

Carrot Cake With Raisins And Orange Zest

Carrot Cake With Raisins And Orange Zest 

I have always enjoyed using seasonal fruits in my cakes. The Orange Cake recipe that I had shared with you last year is a huge hit in my family. I wanted to make another simple orange cake before the orange season ended. Of course, this year the orange season just doesn't seem to be getting over. Malta oranges are still available in some places. But I admit they do not have the tangy taste that is so typical of them.  But imagine my joy at discovering this carrot cake recipe which used not just orange juice but also the zest. If you've seen my previous posts you will realize that I like to use almost the entire fruit or vegetable to obtain maximum nutritional benefits. The skin and the layer just below the skin, the pith and seeds are loaded with nutrients and is usually the most nutritious bit. 

And of course, I don't have to keep reminding you that I replace refined flour and sugar with wholewheat flour or any healthy flour and powdered jaggery. Coconut sugar is another option although a slightly expensive one. All the ingredients used in my dishes are healthy and wholesome. One can be assured that they are eating healthy. That's the biggest advantage of cooking at home. So here we go with the preparation of the cake

Ingredients

Wholewheat flour – 1 cup

Custard powder (vanilla) – 2 tbsp

Egg – 2

Jaggery powder – 1 cup

Baking powder - 1 tsp

Baking soda – ½ tsp

Orange zest – 2 tbsp

Carrot (grated) – ¾ cup

Orange juice – 2 tbsp

Coconut oil – ¼ cup

Salt – ¼ tsp

Cinnamon powder – ¼ tsp
Raisins - 1/4 cup

Milk – ¼ cup (add accordingly to adjust consistency of batter)

Method

Mix dry ingredients well

Beat the eggs
Mix orange juice and beat again
Add oil and blend well

Add the dry mix to it gradually using cut and fold method

Preheat the oven to 180 degrees C

Bake for about 25 to 35 minutes

Enjoy this as a healthy snack with your cup of tea or coffee or just any time with the goodness of carrots, oranges and jaggery.

Note: Refrigerate leftovers especially in this heat. It tends to go bad after a day.

Orange Zest

Orange zest is the brightly coloured outer part of the peel. It contains the essential oils responsible for the orange fragrance and flavor. Orange peel also includes the zest, so it can provide the same orange flavor that you get from the zest; however, it also includes the white pith. The pith can be bitter. Orange zest provides the flavor without any risk of bitterness from the pith.

Health Benefits Of Orange Zest

Lowers high blood pressure and cholesterol

Has anti-cancer effects

Contains considerable amounts of calcium, copper, magnesium, vitamin A, folate and other B vitamins

Contains dietary fiber

Health Benefits of Carrots

Antioxidant rich
Fibre rich

Health Benefits of Jaggery

Excellent source of iron

Cleanses the liver

Prevents premenstrual syndrome

Has antioxidants - zinc and selenium which boost immunity

Potato Tuna Bake

Potato Tuna Bake

Ingredients

Potatoes (medium) - 2
Tuna (steamed and cut shredded) - 1 cup
Cheese (I used Parmesan) - 1/4 cup
Black pepper (freshly crushed) - 1 tbsp (can add more or less)
Pesto Sauce - 2 tbsp
Milk - 1/4 cup
Salt - to taste  

Method
Parboil potatoes
Cool and slice them with the skin on
Steam the fish fillet
Cool
Layer potato slices 
Spread pesto sauce over it
Sprinkle crushed pepper
Layer tuna pieces
Cover with a layer of potato
Pour milk over this
Sprinkle grated cheese on top
Bake at 160 degree C for about 12 to 15 mins  

Health Benefits
Tuna

Heart Friendly

Lowers Blood Pressure

Immune System booster

Weight Loss

Strengthens Bones

Skin Health

Provides Energy

Potato

Nearly half your daily value of vitamin C

More potassium than a banana

A good source of vitamin B6

Fiber, magnesium and antioxidants

Resistant starch

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

Oh To Be Back In The Gym!!!

Oh To Be Back In The Gym!!!

What a feeling! Especially for a hard-core gymmer to hit the gym again after 2 months. This 2-month absence from the gym was a self-imposed exile (not for any medical reason. I would have rather died!).

And yes, this is also my comeback article. I know I’ve not written anything for a while now. I’ve been posting a lot of healthy, tasty tried out recipes and kept my blog alive.  

There were lots of ideas floating around in my head (the problem was there were just too many and I had a tough time zeroing in on one). Then it was also partly a hectic schedule and part procrastination. And of course, I was busy cooking also.

Way To Start

Anyway, so here I am writing about something very close to my heart. Secretly I wondered if I would end up with aches and pain on the first day of gymming after 2 months. I targeted my back muscles on the first day. It’s customary to start my week with a Back and Biceps workout schedule. It just struck me that I had forgotten my bicep workout. I only did Back yesterday. Slow and steady is the way to go.

Today was abs and core strengthening. I could feel a slight stiffness in my upper arms but they vanished when I did my stretches at the end of the session. Yayyy, it’s not difficult for a seasoned gymmer to get back. Touchwood.

In these 2 months, I had been very active. Strength-training my clients rigorously with thrice a week cardio thrown in. Plus my diet consultation. And then there was the bank work and other official stuff that one keeps postponing endlessly. Suddenly I had time to do it all. So it was a busy 2 months.

In these 2 months, I enjoyed my solo morning jogs and walks in the park. It brought me in touch with a different side of me. Being a nature lover, I could have been lured into continuing with this fitness schedule. But experience makes us wiser. 

Flashback

A few years ago, I had fallen into this trap. After years of gymming, I thought I needed a break from gym. This is courtesy those self-proclaimed fitness gurus who give gyaan like one should not stick to just gym and a whole lot of nonsense like that. Of course, I wasn’t a Fitness Professional then... so didn’t realise the stupidity of their words. I lulled myself into alternate days jogging and brisk walking. That year, I fell sick so often - Malaria, viral fever, stomach infection, some strange throat infection and fever that kept coming back with the slightest provocation. Not once did I attribute this to my ‘no gymming phase’. Looking back, I’m sure it was.

Cut to the present. Once bitten twice shy. So I knew I had to get back to the gym sometime soon. In this 2 month period, I admit that I felt a bit fragile. I experienced few aches and pains in my body a month after I had stopped gymming. This worried me. I knew I had to get back.

So now I’m back and already experiencing the highs of exercising.  While jogging and walking is important nothing can replace resistance training. For those who do intense yoga using their body weight, this works. For the others who love to pump iron, weight training is the way to go.

Only Cardio

I often see people walking or jogging. I wonder if this is all they do for their fitness. Over the years, I’ve seen people who’ve been doing their morning walks or jogs regularly. Some of them, mark my words, are in good shape. The others, over the years, have either bloated up because their knees don’t permit them to walk or jog with the same intensity as before, or look too tired and weak to walk with the same intensity as before.

Point is, by just jogging or running, we are only causing wear and tear of our tendons and ligaments. Worse, if the diet is not up to the mark, there’s also muscle loss. Research shows that not only can weight lifting improve your body composition and give you a toned appearance; it can also improve your overall health and make you a happier person. Weightlifting can help you burn fat, reduce your risk of diabetes, prevent back pain and even help you fight depression. 

Read on to find out all the benefits of weightlifting:

Muscle Fights Fat

Type II muscle fibres, the kind you build when you lift weights, improve your metabolism. An increase in type II muscle fibres can reduce body fat and might be effective in the fight against obesity.

Fight osteoporosis

As you age, you naturally lose muscle and bone mass. This is of special concern for women, whose bones can become dangerously weakened by age. Weightlifting can help fight this. Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your bones also adapt. Any time your bones perceive stress, the response is - more bone will be deposited.

Lowers your risk of diabetes

A study funded by the National Institutes of Health found that those who lifted weights - about five 30-minute sessions per week - had a 34 per cent lower risk of diabetes. Adding regular cardiovascular exercise slashed the risk by 59 per cent. According to a study published on the Nature Medicine website in April 2013, weight training encourages the growth of white muscle, which aids in lowering blood glucose because it uses glucose for energy. Red muscle, which uses fat oxidation to generate energy, is more prevalent in endurance athletes, such as marathon runners, while white muscle is abundant in weightlifters and sprinters.

Better heart health

45 minutes of moderate-intensity strength training decreased blood pressure by 20 percent - a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly - 30 to 45 minutes a few times a week.

Prevents back pain

Weightlifting strengthen your core muscles which provide support to the spine

It Will Make You mentally stronger

When you feel stronger physically, you usually feel stronger mentally. Weightlifting teaches you the skill of perseverance, the ability to overcome discomfort and challenge yourself.

You will look and feel better

Weightlifting is the best way to get a lean, toned, fit body - for both men and women. Do all the cardio you want, but without some form of resistance training to challenge the muscles, you will never get those toned muscles in all the right places, the ones that shape your body.

Note: Day 2 - Legs Day
I was hard-pressed for time. It was a rushed 45-minute workout. But did it feel good!!
That will be my next blog.  

I survived the first week of gymming after a break with a few muscle aches and pains which gradually disappeared by the end of the week.

2nd week
Today was the start of the 2nd week. I could lift better and little heavier. I think I'm almost getting back to my old form. Touchwood. But this is the advantage that years of gymming gives you. It takes us shorter time to bounce back after a break.