Team Slice of Health had a quick chat with Shonali Sabherwal on going gluten free. (Shonali is a Macrobiotic Nutritionist, Chef and Author of the books: The Beauty Diet and The Love Diet.)

1. Can you give our readers an insight into Gluten & what role it plays on the Indian diet?
Indians have been eating gluten for ages, and had quite a resilient system to this protein. Our whole wheat chapattis are a staple and mainstream in Indian diets. Gluten is a protein made up of gliadin and glutenin found in many grains like maida, semolina (rava), barley (jov).

2. What is gluten intolerance?
The word itself is a Latin word meaning “glue” that which binds. It is used as a binding agent in many products not just patisserie. If you suffer from gluten intolerance, it does mean you may have celiac disease – an autoimmune disorder, where people are predisposed to not digesting gluten.

3. However, Indians have been eating it for ages, then why are all Indians going wheat free?
Primarily it’s the weight loss industry that has pushed us over the edge, first with its influx of the foreign grain quinoa (now we Indians are making it, but it sells at the same price as the foreign grain) and second, with making a big deal about how gluten leads to weight gain. Please remember nothing adds to fat in the human body, if you are assimilating it well.

4. What’s your take on celiac disease and how far is the Indian diet from this disease?
According to me, celiac disease is more a Western concept, as the consumption of white refined flour is higher in the West than in India. Therefore most studies (for lack of anything better to pin it on) put it down to hereditary factors. The hybridization of the whole wheat grain has produced issues with its digestion in the West. It is estimated that 5% of the proteins found in a hybridized grain are new, and difficult to digest. In India, we tend to keep our whole wheat close to our hearts, and try to retain it in its 100% form.

5. Finally could you tell our readers how one knows if he/she is gluten intolerant?
The best way to find out if you are gluten intolerant is to take it out of your diet for 30 days; then re-introduce it and look for significant changes in the in-between phase. Signs would include: bloated feeling, acid reflux, feeling of fullness, lethargy, mental fogginess. Take it out of your diet only if this happens. You are okay to eat it, if you digest it well, and NO it will not make you fat.

For updates on macrobiotic way of living, follow Shonali Sabherwal on
Facebook – https://www.facebook.com/ShonaliSabherwalSoulFood/
Twitter – https://twitter.com/sh_oulfood
Blog – http://soulfoodshonali.com/Blog

Picture Courtesy:

Webmd

Zero Oil cooking is not a misnomer – and is not just an attempt to push for salads or natural food alone. You can actually delight in the wholesome goodness of food with perfect taste, texture and quality without adding any oil. Here are five cool recipes you can try out!

• Potato chips that are baked offer you the best of taste without compromising on your health needs. Take two potatoes, some salt, and some seasoning. Peel and slice the potatoes into razor thin chips. Pre heat the oven to 175 degrees F, and line a baking sheet on a tray, and arrange a single layer of sliced potatoes, sprinkle salt and the seasoning, and bake for an hour till crisp!

• Dahi vada: Wash and soak Urad dal and Moong dal in water for four hours. Drain out water from the dal and put it in a mixer and grind without water to make a coarse paste. Take out the grounded dal into a bowl. Add salt, ginger, Heeng to the grounded dal and beat the mixture. Add eno salt to the mix and beat. The mixture for Dahi Vada is prepared. Spoon them into the holders in an Idli stand, and steam them for 10 minutes. Cool and place them in a bowl, and pour cold curd, add plain salt, black salt, sweet chutney and green Dhaniya chutney. Sprinkle some red chilli powder, roasted Jeera and coriander, and serve.

• Sabudana Fritters: Soak some Sabudana in water for four hours and then boil, peel and mash potatoes. Dry roast peanuts and garlic for two minutes and ground to a powder in grinder. Mash everything together to smooth dough and make it into balls of a lemon’s size. Put them into an air fryer and enjoy!

• Burritos: On one end of a corn tortilla, place some of refried beans, cabbage, spring onion and paneer with some chaat masala and a tiny bit of pepper. Roll up the tortilla and cook it on a non-stick pan without any oil. Serve with salsa!

• Aloo Mutter: Heat a non-stick pan on a medium flame. When hot, add the cumin seeds and dry roast for about 10 seconds. Add onions and cook till they turn brown while stirring continuously. Add some ginger-green chilli paste, garlic paste and tomatoes and simmer till the tomatoes are cooked. Add the turmeric powder, chilli powder, garam masala, sugar, peas and potatoes and cook for 4 to 5 minutes and add 1/2 cup water and salt and simmer till the gravy thickens. Serve hot!

References:

http://www.tarladalal.com
http://www.idiva.com/
http://nishamadhulika.com

http://www.bhaskar.com/

Picture Courtesy:

Appybistro.com

pakkashalee.com

The humble flax seed is filled with nutrient goodness. Perhaps one of the most important elements in the diet of the average vegetarian, flax seeds come with the promise of the combined goodness of nutrients that may not otherwise be found in a vegetarian diet.

Here is why you should include flax seeds in your diet:

1. Flax seeds are high in fibre, but you don’t have the hassle of piling on your carbohydrate intake. The high levels of mucilage gum content in flax seeds enables the formation of water soluble gel-forming fibre which is good for the intestinal tract, especially to increase nutrient absorption.
2. Flax Seeds help in supporting the colon detoxification process, fat loss and reduction of sugar cravings. This happens through the soluble and insoluble fibre content in it. This helps keep your body free of toxins and healthy.
3. Flax Seeds also help create healthier skin, hair and nails, because of their high Vitamin B family content. It reduces dryness and flakiness, acne and even dry skin. It is also good for the reduction of the dry eye syndrome.
4. Flax Seeds are a healthier option as a source of fats, since they contains a higher concentration of healthy fats which, in the long term, is good for the heart and the circulation of blood in the body.
5. Flax Seeds are exceptionally useful in assisting weight loss, because they comprise healthy fats, lots of fibre and reduce the extent of bodily inflammation.
6. The healthy nature of Flax Seeds enables the reduction of cholesterol in the digestive tract, and therefore makes it a lot easier to keep the balance in the cholesterol levels in the heart. Since the soluble fibre content of flax seeds trap fat and cholesterol in the digestive system, and prevents it from getting absorbed.
7. Flax Seeds are great Antioxidants, and help with anti-aging, hormonal balance and cellular health. This also contributes in keeping the skin healthy.
8. Flax Seeds are rich in polyphenols, which encourages the growth of probiotics in the gut. This will then eliminate yeast and candida in the body, besides also keeping viruses and bacteria out of the system.
9. Flax seeds are useful in maintaining digestive health by reducing gut inflammation, and in helping people who have digestive ailments such as Crohn’s Disease.
10. By their inherent anti-oxidant properties, Flax Seeds are very efficient in fighting cancer. Consumption of flax seeds on a regular basis works efficiently to reduce the risk of breast cancer

Enthused by the goodness in Flax Seeds? Try out a recipe!

Dry roast some flax seeds lightly on a medium flame. Set it aside on a plate to cool, and in the same pan, dry roast peanuts till nicely roasted. Take care not to burn them, though. Turn off the stove, and into the hot pan, add roasted gram, cumin and garlic, mix for them to heat up. Set aside to cool. Transfer everything to a wide plate to cool. Add some oil to the same pan, and on a low flame, fry broken red chillies till crispy. Once it cools down, add a few red chillies to a podi jar and powder it. Add peanuts, cumin, garlic, roasted gram and then the flax seeds along with salt. Powder all of them, and do not blend till the podi turns hot. Savour this as an accompaniment with dosas, idlies and even as a seasoning for your salads.

References:
http://draxe.com

http://www.whfoods.com

http://food.ndtv.com

http://indianhealthyrecipes.com

Potato chips actually evolved as an angry chef’s response to an angry king’s demands. Story goes that a king wanted to snack on something, but couldn’t stand the thickness of the potatoes. The chef was annoyed at being forced to reduce the thickness of the fried potatoes he served – so out of his anger, he sliced them razor thin and fried the entire lot. From then, up until now, the delightful snack remains a very big favourite. However, it isn’t exactly healthy. Here are a bunch of alternatives to the snack that give you as much taste and flavour, but also add the boosted benefit of good health.

– Apple Chips: Sliced apples, lightly salted and baked give you a crisp delight that fortifies your body with fibre and vitamin C without hampering your heart health. They are inherently low in saturated fats and sodium.

– Banana Chips: A hot favourite in India, banana chips are made out of either frying sliced raw bananas or baking sliced raw bananas. Rich in potassium and minerals, banana chips are also rich in starch.

– Soy Chips: If you’re looking for a snack that can add protein value to your body, opt for Soy Chips – perfect for weight watchers, soy gives your body the proteins that it needs for a sound metabolic rate.

                                            PC: inlifehealthcare.com

– Zucchini Chips: Zucchinis are a great ingredient for chips, as well, especially because they come with zero fat. Imagine a bag of chips that don’t add calories to your body – sounds like a dream, doesn’t it?

                                               PC: motherearthnews.com
– Taro Chips: Taros, the root vegetables, are part of the potato family. They add a punch in terms of taste, and have 30% lesser fat and fibre than the potato does. Rich in Vitamin C, they are also very filling.

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– Kale Chips: Before you dismiss the possibility of a green leafy vegetable being a substitute for potato in making chips, let’s put on record that kales are known to make a delicious salted snack. Rich in vitamin A and vitamin C, they are a perfect snack.

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– Turnip Chips: Turnips are rich in vitamin B6, and helps kindle the production of Serotonin in the body. This helps you sleep well and control your appetite.

References:
http://www.idiva.com/news-health/7-healthy-options-to-satisfy-your-craving-for-chips/16012537
http://www.vegrecipesofindia.com/baked-potato-chips-recipe/
http://timesofindia.indiatimes.com/life-style/food/quick-food/Healthy-recipe-Baked-beetroot-chips/articleshow/46689448.cms

Detox. The word itself implies ‘letting go’ – the dictionary defines it as a treatment of helping the body to get rid of your toxins (defined as poisonous substances). Poisonous – could be foods you get into your daily diet that do not serve you, by this I mean make good blood condition. In a detox we are trying to get your body to be in a state of acid – alkaline balance. Most people require detox’s as they are in a more acidic state. Let’s look at these first: dairy/dairy products, sugar, white flour (maida), refined and processed foods, artificial sweeteners, excessive amounts of non-vegetarian food – these will throw the blood condition off. I also take people of legumes (just to keep things simple) and fruit as well. Also, avoid coffee, tea or caffeinated beverages; no oil and minimal salt. So, while on a detox definitely keep off these foods. This is a plan for someone who is starting a detox for the first time, we can do raw (only fruit or vegetable juices) detox’s, but my recommendation is to stick to a cooked detox if this is your first.

So what should one include? The detox diet focuses only on vegetables and whole grain. Lots of vegetables, primarily leafy greens – this could be taken in the form of juices or lightly sautéed or steamed; a whole grain – here I only recommend brown rice; really good quality fermentation – this could come in via a pressed salad, quick pickle (not the Indian pickle with oil and spices) something simple made in salt water brine or apple cider vinegar, khimchi. The fermented food should be included at all 3 meals i.e., breakfast lunch and dinner, include up to 2 tablespoons at each meal.

                                                    PC: deescereal.com
Here is how your day would look like:

Morning: Ginger juice (of 1 inch piece ginger) and ½ lime squeezed into a glass, and add ½ cup water – drink at room temperature.
Breakfast: A bowl of brown rice (like a gruel or porridge made little mushy) with a side of any of the fermented foods stated above.
Mid Morning: Herbal tea
Lunch: Brown rice + steamed/boiled vegetables + some fermented food
Evening: Herbal tea
Dinner (Early by 6.30 pm): Barley/Brown rice or a millet + steamed or boiled vegetables + some fermented food
Here is a recipe of a good fermented food you can include:
Pressed salad – this salad is highly recommended for people who have eaten or still eat non-vegetarian as it breaks down the saturated fat from the non-vegetarian food; also for people who are leading pressured lives, as it releases pressure. It is also good source of B12 for vegetarians and vegans.
Ingredients Servings: 4
1/2 cup sliced cucumbers
½ cup sliced cabbage
½ cup red raddish (mooli)
¼ cup celery
¼ cup red onion
1 teaspoon salt
Tip: Green apples when in season make this salad nice and tangy.

Shonali Sabherwal – Macrobiotic Nutritionist and Chef. Author of The Beauty Diet & The Love Diet published by Random House.

 

 

Did you know that flowers can be used as a significant ingredient in a recipe, or as a part of the seasoning in your cooking? The best part is, flowers aren’t just embellishments or elements that only beautify. Flowers are known to enhance the flavour of your food, while also helping augment the health. Here are a bunch of flowers you should consider adding into your everyday eating!
1. Roses: Commonly associated with love, Roses actually do a great deal for your heart. They come in with anti-inflammatory properties which are a result of phenolics, and are integral to Indian and Chinese medicine. They are also rich source of vitamins and help reduce the risk of heart diseases, cancer and diabetes.

                                                    PC: .ohweddings.net

2. Hibiscuses: Perfect for salad garnish, hibiscus works great with tea. Because of its heightened anthocyanin and antioxidant content, they also help to keep the blood pressure and cholesterol much lower.

                                               PC: healthiestalternative.com

– Mint flowers: While mint leaves are a value addition in cooking, the power of the mint flower still remains largely undiscovered. Brilliant for digestion, nausea and headaches, mint flowers also enable weight loss.

– Banana flowers, also called banana hearts, are a fantastic source of fibre, protein and minerals, and they work very well for vegetarians who don’t otherwise get minerals like potassium, calcium, phosphorous, iron, copper and magnesium.

– Cilantro flowers are a delight when taken afresh. Rich in vitamins and iron content, the little flowers are very good for digestion.

                                                         PC: flickr.com

– Ginger flowers are a great ingredient to keep digestion, blood purity and muscular strength in fully functioning order. They are very commonly used in aromatherapy oils and can be eaten raw or cooked.

                                                      PC: Indiatimes
– Fennel flowers are extremely useful, since they come in with high antioxidant content, and are very good for weight loss. They also help purify the blood s tream.

                                                  PC: wikimedia.org/
– Pumpkin flowers: Although more commonly associated with festivities and celebrations, pumpkin flowers have a mild flavour but are very rich in calcium, iron and Vitamins A and C.

– Sunflowers are a great source of Vitamin E, and bring your body the energy that the sun’s rays offer you – but in generous doses!

                                              PC: flowersdelivered.com.au
– Jasmine flowers maybe delightful means to adorn yourself, but they are exceptional in health efforts, particularly for their anti-carcinogenic and antiviral properties.
While eating flowers, it is important to understand that they are not like fruits, to be eaten raw or straight after being picked. Make sure to clean it, especially of little insects, insect eggs and stings of insects that may be left behind. Also, be sure that they have been grown without the use of pesticides. It is important to eat only the petals and not the stamens or filaments.

                                        PC: pickmeyard.files.wordpress.com

References:
http://www.indiatimes.com/health/healthyliving/25-edible-flowers-that-will-add-colour-flavour-and-nutrition-to-your-food-249224.html

The usual rule is that you should not snack in between meals if you want to stay in shape – but a part of getting that right is also to lead an ideal life. When you are busy with lots to do, you need the energy to keep at all your tasks – and that comes only from snacking. BUT, it is important to snack healthy – rather than to augment ill health through snacking. With the festive season around the corner, it is fully possible that one may wind up eating unhealthy stuff. So how do you indulge yourself, while staying healthy? Here are a bunch of healthy options for you to opt for, while snacking around!
– For those with a sweet tooth, Dark Chocolate is a smart snack to have. Since dark chocolate is low on sugar and high on cocoa, it is actually healthy for you because it can keep your stress low by lowering your blood pressure and also help improve your mood.

– Nuts, particularly almonds, walnuts, peanuts, cashews and even pistachio seeds are good snacks to indulge in. Roasted pumpkin seeds and channa dal are also comfortable bites to nibble on. Since they are rich in salts, they keep you de-stressed and help you unwind at night no matter how heavy your workload may be.
– Salad sticks are clever and healthy snacks to keep in tow. Sticks of cucumber, zucchini, carrots, radishes and beetroots are light and do not impinge on your health while they fill your stomach just as well.

– Tofu and Paneer sticks are a wise snacking option. Rich in proteins, the snack will help you boost your recovery while sleeping. It also helps you feel full, although it could be a little heavy on the stomach to process.

– Fruit cubes are also a smart and healthy snacking option. Although most people might argue against eating fruits, light options like watermelons and bananas are a good option.

– Ice cream, but in moderation. Ice cream can be a high calorie snack and is least recommended, but a little bit can fill you up just as well. If you would rather not opt for ice cream of the regular kind, you can have frozen bananas and frozen berries on the go.

– Jasmine and Chamomile Tea is an ideal snack especially for people who have insomnia and are not able to eat, but would rather drink something.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-perfect-midnight-snacks/articleshow/47067724.cms
http://www.boldsky.com/health/nutrition/2013/twenty-healthy-midnight-snacks-032867.html
Sources:
http://www.idiva.com/photogallery-ifood/8-easy-energy-boosting-snack-recipes/35777
http://www.health.com/health/gallery/0,,20502284,00.html

While the content of ingredients inherently makes a difference to your health, how the dish is cooked and put together makes all the more of a difference and changes things. Here are some interesting new cooking trends that can help you stay healthy and eat wisely, to keep your health in top shape.

Pit Style Cooking: Using a deep, pit-styled container made of cast iron or any other metal that can withstand heat can help ensure that your food is cooked faster without unnecessary amounts of oil. A pit styled pan can be placed over an open flame, and the cuse of charcoal can help cook the food with a char-grilled taste. This works especially well with rice-based dishes, which can be cooked without any oil or water. If you’re cooking meat and vegetables, the roasted flavour that lends itself to the sautéed mix makes the dish delightful.

Sous vide Cooking: Using the power and pressure of steam to cook, Sous vide allows for using a rice steamer or an open steamer, or even an immersion heating rod. In this technique, food is cooked at low temperatures, with water, and pressure takes care of cooking the food. The water evaporates from the heat and must be refilled until the food is cooked. Sous vide can work perfectly to make yoghurt and milk-based dishes. Vacuum boiling cooking: On the lines of the sous vide technique, vacuum boiling involves putting food into plastic bags and sealing them before heating them. This will then help take the heat to a very high degree (above 100 ℃ to 120 ℃). These plastic bags must be of good quality, i.e., food graded. The technique is useful to cook meat as it needs very less oil to cook, and the flavours remain intact.

                                                     PC: simplebites.net

Delta-T cooking: A little complicated, this technique works very well to create heat in a burst for wholesome cooking. A sugar free cake works very well with Delta T – all that has to be done is to pre-heat the oven for a while, and then bring the food to be cooked to the same temperature, and then bring down the oven’s temperature to the same temperature, and then allow it to cook to perfection.

Parching grain: Another interesting technique, parching grain comes from an ancient tradition where food is kept free of any bacteria. Best for grains, the technique involves roasting grains, and then adding it into casseroles of meat and vegetables.

References:

http://www.huffingtonpost.com/entry/best-new-health-foods- 2016_567adc0be4b0b958f658f4ef?ncid=fcbklnkushpmg00000063&section=india

http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Healthy-cooking-trends-of- 2016/articleshow/50307944.cms