Research "Ek Khoj"

Apple:
As basic as it may sound, an apple provides you with 13 minerals that you require daily. A simple mix of apple, walnuts and yoghurt makes for a great breakfast to start your day.

Broccoli:
The vilayati version of cauliflower is now readily available all over our city. Make good use of it. In a recent survey of greens, broccoli was found to be the healthiest, since it is a powerful anti-carcinogen.

Cucumber:
As chilly as winter is, in Mumbai it's a very short season before it starts simmering again. Don't forget to chomp on this refreshing veggie come April. Because April as they say is the cruellest month.

Dudhi (melon) :
is known to reduce blood pressure. Incorporate dudhi as part of your cuisine to lower your blood pressure, for a healthier heart in general, to lower cholesterol, and many other benefits. You can use it as a sabzi, or in a raita, or even as a juice.

Egg white :
Make it a habit to remove the yolk, since egg whites are a great source of protein. Egg white omelettes are slowly becoming the norm for those who like their breakfasts to be substantial.

Fanas (Jack fruit) :
Jackfruit seeds are a very tasty and nutritious snack. Boiled Jackfruit seeds can be used as an alternative to potatoes. Jackfruit seeds, roasted and eaten. It is a rich source of complex carbohydrate, dietary fiber, vitamins like vitamin A, C and certain B vitamins, and minerals like calcium, zinc, and phosphorous.

Garlic:
There are way too many health benefits (documented and debated) to not include garlic in this list. Just don't have it as part of pizza or another Bombay favourite: garlic bread.
Home-grown sprouts : Sprouts while available in the local grocery, are a much healthier option to grow at home. It's easy to make these at home (soak them overnight), and they makes for a quick tasty snack either in chaats, or raitas, or salads of your choice.

Iceberg lettuce :
Another designer food item that is becoming readily available. This one is great to make salads with at home. Mix with tofu, sprouts, tomatoes, chicken and fat-free yoghurt to get you through the day.

Juice blender :
Choose a juice of choice for the year. It could be anything you want. But make sure you make it at home. Most bottled juices come with lots of sugar and preservatives (even if they pretend they don't). Invest in a juice blender.

Karela :
As bitter and unappetising as it may sound, the health benefits of this desi veggie far outweigh its sharp taste. It regularises blood sugar, aside from a range of other ailments. Figure out a cool way of making it than your bai does, and you'll do good this year.

Lemon :
Sprinkle your food with lots of lemon. It's got lots of Vitamin C that you need to boost your immune system. Besides, by replacing lemon with salt as a condiment for your meals, you're helping your heart in more ways than one.

Milk (but skimmed) :
Okay, there's no way we've been able to escape milk; it's too ingrained in our culture. So go for it, enjoy your milk, but get a bottle of skimmed milk. Also lots of soy milk brands are available now. See what suits your type.

Nuts :
Nuts reduce coronary heart disease. Almonds and walnuts lower serum LDL cholesterol levels. Dieticians frequently recommend nuts to diabetes patients with insulin resistance. And those who eat nuts live two to three years longer than those who don't. So are you nuts, to not get it? Stock up on these…

Olive Oil :
is clearly the healthiest option to the necessary evil that is oil. Its high content of monounsaturated fatty acids and its high content of anti-oxidants make it the best alternative. It'll increase your grocery bills though, but consider it a medical cost.

Peas :
Green peas provide good amounts of eight vitamins, seven minerals, dietary fiber and protein. In addition, they are a good source of Vitamin K1, which activates osteocalcin, the major non-collagen protein in bone. Need we say more? Don't complain about joint pains this winter. Stock up on your peas

Quality Fruit :
The prices of fruits have gone over the top. However, fruits are known to be some of the best anti-oxidants, are a great source of fibre and nutrients. Once a week, you should stock up your fridge with quality fruits. Berries, apples, bananas, even the tomato. But since these have to be eaten fresh, make sure you maintain quality control.

Red Cabbage :
Your kids may cringe at the sight of regular cabbage. But the flamboyant red cabbage might convince them. Also a source of Indole-3-carbinole (I3C), which reducing the risk of breast cancer by 50%.

Strawberries :
help prevent cancer. They also bring out the flavour in champagne. Cheers.

Tea :
Another desi habit we can't give up. So why not substitute chai with green tea or black tea. Regular use is known to strengthen bone and cure osteoporosis. And no sugar, puh-leeeze!

Ud-ruck :
Sorry but G was taken by Garlic. But ginger (adrak) is essential to your health.

Varan-bhat :
Simplicity is a virtue. Amidst your hectic socialising and gourmet fantasies, normal ghar ka khana once a day will do wonders for your health. Trust us.

Walnuts :
Walnuts reduce the risk of prostrate cancer in men, as also do tomatoes (but T was, again, taken by tea). Crush them in an apple salad we've mentioned in A (which is for Apple)

X :
if you find a health food item starting with X, you're a star. Contact us.

Yoghurt :
Again is a great source of calcium, aids digestion, and can be merged with a range of salads, health food items, marinades. Always keep a bowl of fresh, homemade yoghurt handy in your fridge.

Zucchini :
This Italian kakadi is low in calories and contains a high amount of folate, potassium, Vitamin A and manganese. Z though is also for zinc. So don't forget to stack up on your spinach, lentils, and salmon.

TIP #1
Those with thyroid problems should avoid eating large amounts of cabbage or cauliflower. They both interfere with the body's absorption of iodine, needed by the thyroid gland

TIP #2
Mashroom are good for you. Besides containing no fats or cholesterole, they are potential cancer-fighter.

TIP #3
Mustard seeds contain magnesium, selenium a purported cancer fighter and omega-3 fatty acids which are reputed to lower cholesterol

TIP #4
Beetroots red pigments contain specific anti-carcinogens which fight cancer. These pigments are used in treatment of disease in some part of Europe

TIP #5
The papayya originally from Mexico, The Mexican revere us flavour and healing properties

TIP #6
Apples have been found to reduce the risk of a stroke, sincethey are fat free. Having one apple a day helps strengtheningand protecting the heart muscles

Your indispensable guide to the top everyday foods that will keep you looking and feeling younger.

We are living for longer than ever before, but who wants to look their age? Fortunately, science is proving that the food we eat can put the brakes on the ageing process, both on the inside and the outside. Investing in a healthy diet now can help reduce the likelihood of suffering from ailments such as failing eyesight, arthritis and heart disease, as well as fatigue and lackluster skin. Many of the visible effects of ageing, such as wrinkles, and also those that we can’t see, such as deterioration of the heart and eyes, are caused by free redicals highly reactive molecules that damage cell walls and the genetic material within cells.

Growing old gracefully is an art that anyone can master with a little help from the right foods.

PARSLEY
The richest herbal source of the mineral potassium, which stimulates the kidneys to eliminate waste matter and reduces high blood pressure the number one cause of heart attacks. Parsley has anti inflammatory properties, thus protecting against arthritis. It’s also an excellent source of vitamin A for the eyes, and magnesium and calcium to protect bones and the nervous system.

GINGER
It protects the digestive system against premature ageing, thus aiding the general absorption of nutrients. The root helps regulate the pancreas and by lowering cholesterol levels. Because ginger is such an effective anti-inflammatory, it is among the most respected herbs for the such as arthritis.

HONEY
Honey is 79 per cent sugar. The rest comprises water and small amounts of vitamins, including vitamin B6, which is good for the brain. It also includes calcium which helps strengthen bones. Used topically, honey is a humectants, attracting and retaining water, which keeps skin soft and supple.

OLIVE OIL
Olive oil contains vitamin E, which helps keep skin wrinkle-free and hair glossy. It is also rich in monounsaturated fat, which is believed to have anti-carcinogenic properties, and helps lower blood pressure and prevent diabetes. A rich source of polyphenols, known to have anti-inflammatory and anti-coagulant action, it is thought to help stave off conditions such as arthritis.

LEMON
The high level of vitamin C in lemons means they are vital for healthy skin and gums. Also a good source of bio flavonoids, such as quercetin, which boost the effects of vitamin C, and are particularly important for the health of blood vessels and to prevent varicose veins. Like other citrus fruits they contain terpenes, which are anti carcinogenic.

RHUBARB
Full of fibre, rhubarb acts as a natural laxative, keeping the digestive system in good working order and helping to lower cholesterol and prevent heart disease. Rhubarb is is also high in calcium, which is good for bones, and potassium to keep blood pressure in check and protect the heart. It is also extremely high in water, which helps to keep the body well hydrated.

AVOCADO
Loaded with vitamins C and E, avocados are excellent for keeping skin soft, supple and healthy, and for maintaining glossy hair. High inomega-3 fatty acids, they help prevent wrinkles, enhance brainpower and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.

COCUMBER
Used topically, cucumber helps to maintain a youthful appearance, thanks to its hydrating and anti-inflammatory properties. When ingested, the high water and balanced mineral content makes it one of the best diuretics. Cucumbers area rich source of silica, a mineral needed for healthy skin, bone and connective tissue. Silica also plays a major role in preventing cardiovascular disease and osteoporosis.

RADISH
Radishes are rich in sulphur, essential for youthful, healthy skin, hair and nails, and also have anticarcinogenic properties. Assisting the body in ridding of toxins, it help to treat gall bladder and liver problems.

MUSHROOMS
Mushrooms contain more protein than most vegetables, as well as vitamin E and selenium, which help maintain healthy skin and hair protect against heart disease. They also boost immunity and have anticarcinogenic properties. Shiitake mushrooms specifically boost immunity, the reishi variety combat high blood pressure and liver disease.

ASPARAGUS
A fantastic source of folic acid, said to prevent damage to the arteries that supply blood to the heart and the brain. Folic acid has also demonstrated anticarcinogenic properties. Asparagus contains asparagines, which, along with its high potassium and low sodium content, makes it an excellent diuretic and cleanser.

LENTILS
Whether red, green or brown, lentils are a great source of protein, which we need to keep our skin, hair, teeth and nails strong and healthy. Lentils also contain high level of B vitamins, particularlyB3, which protects against poor memory, and B12, which helps to prevent everything from arthritis to tinnitus.

CHICKPEAS
Checkpeas are a good source of protein, vital for the healthy repair of cells. Their high vitamin content boosts the immune system, protects the heart and promotes healthy skin and hair. They also contain zinc, which enhances immunity.

KIDNEY BEANS
An excellent source of protein, which helps keep energy levels steady as well as maintaining cells, they are rich in folic acid, good for healing wounds and preventing heart disease. They are full of fibre, vital for keeping cholesterol levels down. They are also a valuable source of iron, helping to prevent anaemia.

Ingredients

1 1/2 oz Vodka
3/4 oz Coffee Liqueur
1/4 oz Irish Cream
1 oz Espresso

Method:

Make the espresso and place in a cocktail shaker half-filled with ice cubes. Add the vodka, Kahlua coffee liqueur and Bailey's irish cream. Shake vigorously and strain into a cocktail glass. Serve.

Serve Cappucini in a Cocktail Glass

Ingredients:

1/4th cup blanched Almond (Badam)

2 cup Milk (Doodh)

1/4 tsp Cardamom seeds

3 tblsp Honey (Shahad)

Method:

Ingredients:

Tips On Cutting & Peeling :

• Wash vegetables before peeling or cutting to preserve the water soluble vitamins.
• Peel vegetables as thinly as possible to preserve the minerals and vitamins.
• Soak potatoes and eggplant after cutting, to avoid discoloration.
• If you boil vegetables in water, do not throw the water, keep it to make gravies.
• To avoid browning of apples after cutting, apply a little lemon juice on the cut surface. The apples will stay and look fresh for a longer time.
• Keep coriander leaves in a muslin (cheese) cloth bag in the refrigerator. They will remain fresh for a longer time.
• Remove the stems of green chilies while storing them .This will help them to stay fresh for long.
• After peeling onions cut in half and soak in water for about 10 minutes before cutting to avoid crying.
• Soak almonds in a cup of boiling water for 10 minutes .The skin will peel off easily.
• Chopping vegetables can be done in different ways using a sharp knife and a wooden chopping board. Cutting on a marble slab will blunt your knives.
• Remove the outer leaves and husks from the corn (bhutta). Holding the corn upright with the flat end firmly in a board, take a sharp knife and run it down between the kernels and the cob to strip them away.
• Wrap the fruits and vegetables in newspaper before refrigerating to keep them fresh for long.
• Chopping dry fruits - Freeze them first for one hour & then dip the knife into hot water before cutting them.

Tips On Frying :

• Heat the oil thoroughly before adding seasonings or vegetables.
• Fry the seasonings until they change color, to get full flavour of seasonings.
• If masala sticks to the pan that shows quantity of fat included is not enough.
• Add some hot oil and 1/2 tsp of baking soda in batter while making pakodas.
• When coconut is used in grinding masala, do not fry for a longer time.
• If you are making patties or tikkis of potatoes, always make sure that the potatoes are boiled well in advance and cooled before you use them. It would be better if they can be refrigerated for a short time. This helps the starch in the potatoes to settle down and the tikkis will not be gooey.
• Smoke Mustard oil first before using for preparing vegetables etc.. by heating to a point till light white smoke emerges from it. This would remove the potency from the oil.
• Poori can be rolled and place between well-rinsed wet muslin cloth at least an hour ahead and can be Fried before serving.
• To make pooris more crispy add a little rice flour to the wheat flour while kneading.
  Pakodas will turn out crisper if a little corn flour is added to the gram flour (besan) while preparing the batter.
• Heat a non-stick pan and add a little more butter than usual. Now beat the egg and stir briskly (even while frying) with a fork. This way more air goes in your omelet, making it light and fluffy. Fry till done and serve hot.
• Sprinkle a little amount of salt in the frying pan before adding bacon to fry. That way it will not splatter all over.
• When browning meat in fat, choose a large, deep pan. This will enable you to fry quickly, without splashing the stove with fat and meat juices.

Tips For Gravies:

• Always use ghee or vanaspathi with or instead of oil, which gives a good flavour to the gravy. If oil alone is used, it does not get separated easily from the ground mixture, as ghee separates from it.
• Fry the ground masala in reduced flame, so that it retains its colour and taste.
• Little plain sugar or caramelised sugar added to the gravy makes it tasty.
• When tomatoes are not in season, tomato ketchup or sauce can be successfully used in the gravies.
• To retain colour in the gravy always use ripe red tomatoes. Discard green portions if any.
• Good variety chillies and chilli powder also gives colour to the gravy. As far as pos sible try to use long variety red chillies. Dry it under sun for few days and powder coarsely at home. Always the coarse powder gives good taste in gravies and pickles.
• While using ginger and garlic paste in curries, always use garlic at 60% ratio and ginger at 40% as ginger is very strong and may make your dish sharp and pungent.

Tips On Cooking :

• To make 1 cup of dal, add atleast 2-3 cups of water, depending on the type of dal.
• Soak whole pulses overnight and other dals for one hour before cooking.
• Always add hot water to the gravy to enhance the taste.
• Add 1 Tbsp of hot oil to the dough for making Kachories or Kulchas.
• Always use heavy bottomed vessels to make desserts, in order to avoid burning.
• Make desserts with full cream milk, to get thick creamy texture.
• Whenever curd is to be added to the masala, it should be beaten well and add gradually.
• Chop some extra vegetables, for next day stir fry.
• Use the leftover dal water to make rasam or sambar.
• Never discard water in which vegetables are cooked, use it in gravies, soups, rasam or kolumbu.
• Onions and masala are fried in the cooker body itself, raw vegetables are added to that with enough salt and water. Cook under pressure according to the cooking time of the vegetable. This method helps us minimise our cooking time, use of utensils and nutrients are also preserved.
• If poppy seeds are used in grinding, soak it in hot water for 10 to 15 minutes, if you are grinding it in a mixie.
• While boiling milk, always add a little water at the base of the vessel to avoid the milk from sticking at the bottom.
• Add a tsp. of hot oil to homemade pastes of garlic, ginger or green chili, along with salt to make it last longer and taste fresher.
• Store raisins in an airtight container in the refrigerator. They will stay fresh for much longer.
• Pour very hot water over them if they had harden, after that drain them immediately, and spread on a paper towel to dry. You can also leave a spoon in the vessel in which the milk is being boiled at low heat so that it does not get burnt at the bottom
• Add a few drops of lemon a tsp of oil to rice before boiling to separate each grain.
• Never discard the water in which vegetables are cooked, use it in gravies or soups.
• Put tomatoes in a large bowl and cover with boiling water Leave it for about 5 minutes. Take out one by one, piercing them with a sharp knife, the skin will peel off easily.
• Immediately after boiling noodles put them in normal cold water to separate them each.
• If you forget to soak chana/Rajma overnight. Just soak the chana/Rajma in the boiling water for an hour before cooking.
• Curd in winter - Set in a ceramic container and place it on the voltage stabilizer of your refrigerator.
• Potatoes soaked in salt water for 20 minutes will bake more rapidly.
• Roasting is a dry heat method of cooking - it does not use water. The flavors roasting draws forth result from the process of browning. As the surface of the meat browns, and its juices and fats drip down and brown on the surface of the hot roasting pan, it adds to the flavour of the meat.

Tips On Leftover Food:

• If you are making pasta or rice, cook some extra and store in refrigerator for the next meal.
• Keep some boiled potatoes in fridge, to make quick sandwiches for breakfast.
• Use left over rice for next day meal, use your imagination and cook something new.
• Keep some extra dough in fridge to make chapatis for breakfast.
• Use leftover sukhi dal to make stuffed paratha.

General Tips For Cooking Non-Vegetarian:

• When you cook chicken or meat, you should first cook over high heat to seal juices and then lower the heat and cook till tender
• If you want to store fish for more than a day, first clean it, rub it with salt, turmeric and maybe, a dash of vinegar, and then freeze. It will stay fresh.
• Don't salt meat before you cook it. The salt forces the juices out and impedes browning. Instead, salt meat halfway through cooking, then taste when the meat is done and adjust the salt as needed.
• Meat that is partially frozen is much easier to cut or slice.
• Cooking of hamburgers may take hell of a long time. To cook them a little faster, you could poke a hole in the middle of the hamburger patties while shaping them. This helps them cook faster and the holes disappear once the burgers are done.
• Allow meat to stand at room temperature 1 hour before cooking: It will cook more quickly, brown more evenly, and stick less when pan-fried.
• To help keep meats moist during a long grill or barbecue, add a pan of water close to the fire, but away from the meat.
• To coat chicken evenly, you can place the seasonings or crumbs in a plastic bag, and then add a few pieces at a time and shake them well.
• For golden-brown fried chicken, roll in powdered milk instead of flour before frying.
• To prevent bacon from curling, dip the strips in cold water before cooking.
• Sprinkle a little amount of salt in the frying pan before adding bacon to fry. That way it will not splatter all over.
• To ensure that sausages keep their shape, put them into cold water, bring to a boil and then drain immediately and grill or fry in a saucepan.
• When you cook chicken or meat, you should first cook over high heat to seal juices and then lower the heat and cook till tender.
• To avoid kebabs from becoming hard and chewy, marinate them for a longer time and avoid over cooking them.
• To get rid of the smell of prawns, apply salt and lemon juice to the prawns before cooking. Leave for 15-20 minutes, then wash off and proceed with the recipe. This is usually done with prawns, fish and al kinds of seafood.
• For better results, mutton should be of a younger animal. It looks pink and not red and texture should be firm. If it is red and looks 'wrinkled', it will be tough.
• Softening chicken for salads and sandwiches Chicken in salads and sandwhiches is usually poached. What poaching does is surrounds the chicken with liquid, so no moisture is lost and cooks the chicken gently, as opposed to grilling or pan frying.
• How can you tell that steaks are done? Color can be a good indicator of doneness. This is because myoglobin which gives meat its color, changes from red to pink to brown as meat cooks. A rare steak is bright red. A medium-rare steak is dark pink with some red present; a medium steak is very light pink in color and of course, well-done is brown.