Fruity facts!

With so many lifestyle diseases being evident today it is time to incorporate more fruits in our daily diet because fruits are great sources of vitamins, minerals and phytochemicals (a group of compounds that may help prevent diseases such as cardiovascular disease, cancer and diabetes) and soluble fibre. Except for a few varieties (coconut, olives, avocados) all fruits are low in fat and calories. Fruits also satisfy your sweet tooth without loading up on calories.

Eating a variety of fruits is vital because different fruits provide different nutrients. For example, oranges and kiwi fruit are good sources of vitamin C. Bananas are a good source of potassium and apricots are high in vitamin A. So if you rarely venture beyond a few of your favourites, you are missing out on the nutrients and benefits of other fruits.

Here are suggestions to help you select the highest quality fruits when you are shopping, ways to store them once you get home, and tips for preparing and serving fruits to enhance their flavour and retain their nutrients.

Selecting top quality fruits: Choose in-season fruits. Select fruits that feel heavy for their size as heaviness is a good sign of juiciness. Smell fruits for characteristic aromas. Fruits should generally have their characteristic ripe scent but not smell overly ripe. For example, muskmelon should not smell too musty, especially if you do not plan to eat it right away. Also test the texture. A kiwi that feels mushy to the touch is too ripe. However, an avocado with a somewhat spongy texture is ideal. Be sensitive to the correct texture for the specific fruit you are interested in.

Storing tips: Keep fruits at room temperature to ripen them. Store ripe fruits in your refrigerator. The cool temperature slows the ripening process, giving you longer storage times. The length of time you can store fruit depends on many factors, including how ripe the fruit is at the time of purchase and the type of fruit. Oranges keep well from one to two weeks in your refrigerator. Others, such as strawberries and grapes may ripen and spoil in less time, even in a couple of days.

Serving ideas:

  • Prepare fresh fruit within about an hour of serving to maximize flavour, texture and nutrients. Some salads benefit from a little chilling time (about 30-60 minutes) for the various flavours to mingle well together.
  • Wash all fruits thoroughly under cold running water before cutting or eating whole. This includes those fruits with hard shells or skins, such as melons. That is because the knife you use to cut the melon could transfer germs from the surface into the flesh. Wash your hands before and after handling fresh fruits.
  • Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting colour and texture to recipes and contain added nutrients and fibre.
  • Remove zest from citrus peels before discarding and save it for other recipes. The zest is the thin, brightly coloured, outermost layer of citrus fruit, such as lemons or oranges. Grated or shredded, it adds a bright spark of flavour and colour enhancement to both sweet and savoury dishes.
  • A healthy diet does not have to be monotonous. Be adventurous. Try all the new and unfamiliar fruits. You may be surprised to find that you like them, and they will add interest and more health benefits to your diet.

Try this recipe and find several more on http://www.sanjeevkapoor.com

FRESH FRUIT TART

FRESH FRUIT TART 

Ingredients

1 pear
1 small pineapple, peeled
1 medium mango
1 kiwi, peeled
2 plums
2-3 large red grapes
2½ cups refined flour + for dusting
1 cup butter + for greasing
½ cup castor sugar
1¼ cups chilled whipped cream

Method

1. Preheat oven at 180°C. Line a 7-inch tart mould by greasing with a little butter and dusting with little refined flour.

2. To make tart mould, combine refined flour, butter and castor sugar in a bowl. Rub well till the mixture resembles breadcrumbs.

3. Add little water and mix into a soft dough. Refrigerate for 15 minutes.

4. Dust dough with little flour and roll out into a large disc. Line the prepared tart mould and press from inside so that the dough set properly inside the mould. Discard the edges, press the sides with the thumb and prick the inside base with a knife. Fill the inside by keeping kidney beans on the base and put in the preheated oven. Blind bake for 12-15 minutes.

5. Remove mould from oven and demould.

6. Cut and deseed pear. Roughly chop pineapple. Peel, deseed and roughly chop mango. Slice kiwi. Deseed and roughly chop plums.

7. Spread whipped cream inside the tart mould and level it out. Place chopped fruits on it the way you want.

8. Deseed red grapes and halve them. Place them in the tart and serve immediately.

PS: This recipe is such that you can try out several different combinations of fruits and toppings, let me know if you put your own spin on it and how!

Till then
Happy cooking, happy eating! Stay healthy stay fit!

Understanding acidity

Hectic schedules are a part and parcel of life these days, and the thing that gets affected the most is our meals and with irregular eating or eating after large gaps comes acidity!

The stomach normally secretes acid that is essential in the digestive process. This acid helps in breaking down the food during digestion. When there is excess production of acid by the gastric glands of the stomach, it results in the condition known as acidity. However, there are certain types of ulcers where acid secretion is either normal or even low. Acidity is responsible for symptoms like dyspepsia, heartburn and the formation of ulcers (erosion of the lining of the stomach or intestines). Persons who are diabetic often suffer from acidity.

diet

Identifying and avoiding the causative factors are essential in the treatment of acidity. A suitable diet must be strictly followed avoiding spicy, salty and acidic foods. Smoking and alcohol consumption must be stopped. Those with highly nervous and emotional disposition and those involved in high-stress jobs must be encouraged to take lifestyle modifying measures. Antacids provide immediate relief of symptoms by neutralizing the excess acid secreted. Just being aware of what you eat and at what time will guide you to better health. Acidity is a common affliction related to stress in these modern times and we are sure that this list of things will be a helpful guide.

Here is a list of foods that are acid forming and low level acid forming:

Acid forming foods
Low level acid forming foods
Alkaline foods
Low level alkaline foods
Alcohol
Butter
Almonds
Apricots
Beans
Cheese
Corn
Nuts
Asparagus
Coconut (dried)
Dates
Buckwheat
Chickpeas
Fruits (canned)
Grapes
Chestnuts
Coffee
Dried fruits
Honey
Fresh coconut
Eggs
Grains
Lemon
Dairy products
Fish
Ice cream
Melons
Flour products
Homemade Ice-milk
Maple syrup
Legumes
Seeds and nuts
Molasses
Lentils
Oranges
Meat
Raisins
Milk
Vegetables
Noodles
Organ Meats
Pasta

Home remedies for acidity relief

  • Take one piece of clove and suck on it slowly. This will give you relief from acidity and also help in reducing the onslaught of diseases arising out of acidity.
  • Eat a cup of vanilla ice cream or drink a glass of cold milk to get heartburn and acidity relief within minutes.
  • Almonds can relieve heartburn. Eat several almonds when heartburn symptoms persist.
  • Lemons can also prevent heartburn. Cut a lemon into thin strips and dip in salt. Eat before meals to prevent heartburn.

We have got thousands of tried and tested recipes on www.sanjeevkapoor.com ! Several that get made in a jiffy – so here’s hoping with all these tips and recipes acidity should never be a pain again!

Happy Eating, Happy Cooking!

Sanjeev Kapoor

Calcium – Choona lagao!

Mornings are probably the most chaotic time of the day in most households. Preparing breakfast, getting ready for work, packing tiffins for everyone, sending the kids to school, and most of all urging the kids to drink that one glass of milk! The same drama unfolds in our house as well. Getting my daughters, Rachita and Kriti, to drink milk in the mornings is really tough. Alyona and I figured that the easiest way to accomplish this would be to lead by example. Since then we both have made milk an integral part of our breakfast. And when we started practicing what we preached to our children, they have become more forthcoming.

But why do we give so much importance to milk? This is because milk is one of the rich and healthy sources of dietary calcium. 99% of calcium found in our body is present in our bones and teeth and the remaining 1% is found in body fluids. Thus it is important to provide our body with adequate amounts of calcium, from healthy sources, to keep them strong and healthy. Besides promotion and maintenance of the structure of bones and teeth, calcium is also essential for blood clotting, stabilizing blood pressure, muscle contraction, nerve transmissions, and more. And if the body gets insufficient calcium, then it will draw it from the bones, in turn weakening them.

Calcium requirements may vary throughout the life span depending upon the age and sex. The average requirement of calcium ranges within 500 to 1300 mg amongst growing kids and 1000 to 1200 mg for adults. Plus, it is extremely important for pregnant and lactating women and those going through menopause, to also consume the recommended amounts of calcium. One of the best ways to avoid the risk of osteoporosis, in the middle years, is to include high sources of calcium in your daily diet right from childhood. Adequate calcium in the diet helps in the formation of healthy bones and teeth, which is why it is very important for growing children to consume the recommended amount of calcium, which they can largely procure from drinking at least 2 glasses of milk per day. The rest of the calcium required can come from other sources of calcium.

Apart from milk and milk products such as curd, cheese, yoghurt, paneer, and butter, calcium can be found in high quantities in tofu, soya milk, cabbage, celery, spinach and other leafy vegetables, broccoli, almonds, sesame,flaxseeds, herbs and spices, oranges, a variety of beans, eggs and ragi. In fact, those who are lactose intolerant or have milk allergy can also fulfill their quota of calcium with these non-milk sources.

 These recipes are packed with ingredients that have high calcium content. Must try!
                   

However, for the body to process the calcium properly, it also requires phosphorus and Vitamin D. The easiest and best way to get adequate quantities of this vitamin is to simply go for a morning walk and soak in the morning sunshine! For those who are unable to move out of their homes, spending some time in the balcony or sitting near a window that brings in plenty of sunshine, is also good.

Sadly, for today’s young fashion and zero-size-figure-driven generation, it has become far more important to stay thin rather than healthy. As a result of this fad, they skip some meals or eat less than is required by the body, or go on crazy diets, thus losing out on essential nutrients including calcium.

A lot of people these days prefer popping calcium and vitamin supplements instead of getting them from natural sources. This dependence on pills is justified by the highly over used “busy schedule” excuse. Tell me, how much of your time is it going to take to drink a glass of milk or eat a fruit? I’m sure any doctor will recommend you to get your daily requirement of calcium from natural food sources before turning to pills and supplements. Avoid buying over-the-counter calcium pills, unless advised by your doctor. The increased marketing of calcium and vitamin D tablets have almost convinced people that taking these supplements is necessary for staying healthy. A recent study has indicated that too much calcium can cause a build up in the arteries, affect cardiovascular functioning and can result in a heart attack and other heart related problems. This again goes on to show how important it is to have a balanced diet!

If your calcium levels are really low, the best way to increase it is by chewing on paan. Yes! Like most of the problems in our life, ayurveda has a solution for combating this condition as well! Spread some choona (calcium carbonate) on a betel leaf and stuff it with spices and condiments like elaichi, saunf, ajwain, laung with a bit of natural gulkand, can also help somewhat in making up for any calcium deficiency. However, for the paan to be effective in a positive way, you must make sure that you avoid any supari, katha or tobacco. It is also important to chew the entire thing and swallow it. Spitting out paan not only kills the benefits of it but is also a dirty and unhygienic practice.

The sedentary lifestyle that most of us have become accustomed to is the cause for several of these deficiencies, illnesses and stress in our lives. With small changes in our lifestyle, like eating right, exercising, and sleeping on time, it is very easy to live a happy life. We just need to be aware. If you know about the positive and negative effects of the choices that you make, you will automatically make the right ones. It is very similar in food. Some understanding about healthy foods, a balanced diet and the right cooking methods can go a great way in ensuring a healthy life. After all, a healthy life is a happy one!

Till I write again.
Sanjeev Kapoor