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Healthy Recipes for optimal health


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What is Inflammation ?

Anti-inflammatory foods

Anti-inflammatory foods

When I have started my research project for one of my U.S base client about inflammation, I felt that I should share the fact with you. Why?  Because our daily choices of foods can be the cause of chronic Inflammation.

What is Inflammation?

There are two types of Inflammation.

Acute inflammation is your body’s natural and helpful immune response to tissue damage. When you face any accident, our immune system becomes busy to send white blood cells to the site of your injury to repair the tissue. In this case, inflammation is helping us like a friend!

Chronic inflammation is also called systemic inflammation caused by our poor diet, stress and toxic chemicals. It’s a silent kind of inflammation but too much violent to our body. Day by day our good cells are being damaged and it destroys our immune system.Chronic inflammation is not only related to arthritis (joint pain) but also to many more health problems that I listed below:

Cardiovascular disease/heart disease, Dementia, Osteoporosis, Type 2 diabetes, Atherosclerosis,Altimeters disease, Obesity, Depression,Insulin resistance,Rheumatoid arthritis,Cancer,Thyroid issues, Autoimmune dysfunction or disease, Digestive issues and dysfunction,Some of the causes of chronic inflammation:

Foods That Reduce Inflammation

The good news is we can prevent inflammation by a good and healthy choice of food and better life style. That’s why I am concern about the nutrition and health benefit of each food.

Omega 3 fatty acid: It’s a key factor to recover from chronic inflammation.Eggs are good source of Omega 3 fatty acid.

Meatless diet: Eat more plant base diet (Vegan Diet) and focus on non animal product.

Herbs and spices: Fresh herbs and spices add an extra goodness to your dish. They are anti-inflammatory and full of anti-oxidants .Garlic is one of the powerful spice to prevent the inflammation

Natural Antioxidants: Fruits and vegetables are the source of Natural antioxidants and you can easily consume them. Spinach, Broccoli, Kale, sweet potato, eggs, oranges, Berries ,any leafy vegetables, lemon ,mango  , carrots, kiwi, capsicum  are the good source of natural antioxidants.

High Fibre rich food: The recommended amount of daily fibre is 30g/day for males, 25g/day for females. You can use the gluten free whole grains, legumes and fresh vegetables are the rich source of fibre.

Green tea: Replace your sweet beverages with green tea.

Good Oils: olive oil is good to prevent chronic inflammation.

Chocolate: Chocolate is a plant based food so it is a good news that we can consume chocolates for our sweet craves. 🙂 At least 70% pure cocoa is ok for you.

Foods and life style That Cause Inflammation

Salt: We can reduce salt according to our taste buds. It’s important to add salt to enhance the taste of our dishes but we can adjust it to use moderately as much as possible.

Sugar: We like it so much that we over consume it and our taste buds can’t satisfy with the less amount of it. Believe me or not ,I had sweet tooth so much that I always insisted my husband to buy sweets from market, but day by day,I overcome  my over indulgence in sugar and now I am benefited.. 🙂

Refined Starches:  Foods like white rice, white bread, white flour, instant cereals, many crackers, cakes, pies, breads, desserts, muffins, white pasta and noodles, bagels, pizzas and many other foods have  very low nutrition value. During the refine process the grains lost their fibre and hence lost their nutritional value.

Tran’s fat:  This is an artificial fat that is made by us. Cookies, Sauces,crackers, cakes, muffins, pie crusts, pizza dough, snack foods, fried foods and frozen dinners are the source of tran’s fat .Manufacturer prefer this fat to increase the longevity of their products. So homemade foods and organic foods are always preferable.

Refined vegetables oils:

This oil includes:

Canola Oil
Vegetable oils
Soy oil
Peanut oil
Grape seed oil
Margarines
Rice bran oil

 

Toxins in your food, home and personal care products: The processed foods, our daily cosmetics, home care product are containing the toxins. We can aware of this type of toxins and focus on the natural products.

Stress: We are now very much familiar to the word “stress”. A good sleep and a proper relaxation can reduce our stress.  You can reduce the inflammation by reducing your stress while doing Yoga, Meditation, a long walk, a good sleep or just spending the quality time with your kids.

I have just planed for a holiday trip after the completion of my kids exam….Feeling excited .. 🙂

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Spinach with mix vegetables and Perboiled Rice

Spinach with mix vegetables and Perboiled Rice

Spinach with mix vegetables and Perboiled Rice

This is a delicious and refreshing lunch with spinach and perboiled rice along with the kumro fuler bora( tikia of pumpkin flower). The mustard seed and ginger paste gives it a tangy taste.

Spinach is a pack of many nutrients.It acts as Anti-inflammatory and Anti-cancer agent.

Parboiled rice might sound like it’s precooked, but it’s not. Instead, it’s processed quite differently from other types of rice. The resulting grain is cooked and served just as you would white or brown rice. However, because of the special processing, parboiled rice is a better source of fiber, calcium, potassium and vitamin B-6 than regular white rice.

For the Spinach:

Ingredients:

2 cups Palak(Spinach)
1/4 cup pumpkin(diced)
1/4 cup peas
1 tbsp sunflower oil
1/4 cup tomato
1/4 cup brinjal(diced)
1/4 cup potato ( diced)
1 red chili
1 tbsp ginger paste
¼ tsp cumin seed
¼ tsp mustard seed
1 tsp cumin powder
1/2 tsp turmeric powder
salt to taste
1 tbsp lemon juice for serving

Preparation:

  1. Heat oil in a pan.
  2. Add cumin seed,mustard seed and chili .
  3. Saute for two minutes.
  4. Add the vegetable  and spinach.
  5. Mix all Properly.
  6. Add salt , ginger paste ,turmeric powder and cumin Powder.
  7. Cover the pan And wait for 20 minutes.

Serves: 2

Nutritional Information:
Amount Per Serving
Calories 122.6
Total Fat 7.4 g
Saturated Fat 0.8 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 1.5 g
Cholesterol 0.0 mg
Sodium 614.4 mg
Potassium 504.8 mg
Total Carbohydrate 12.9 g
Dietary Fiber 3.3 g
Sugars 2.6 g
Protein 3.3 g

For the rice:

Ingredients:

1 cup perboiled rice

Water

Preparation:

  1. Wash the rice in water two  or times times.
  2. Put rice in a heavy saucepan (1/2 cup) per person but I generally cook more as it’s great to have in the fridge and use for the next recipe.
  3. Top the pan up so the rice is covered to a depth of about two centimeter.
  4. Once the rice is bubbling check your rice with spoon
  5. If it’s not get your desired result boil for another 5-10 minutes
  6. Use a sieve to discard the remaining starch.
  7. I usually put the lid of the heavy saucepan and hold it on another saucepan to discard the starch.
  8. Pour the boiled rice on a plate and top it with the delicious spinach along with the kumro fuler bora( tikia of pumpkin flower).The recipe of this bora I will share with you shortly.
  9. Squeeze lemon juice on the dish to make it more tangy.

Serves:2

Nutritional Information:

Amount Per Serving
Calories 113.6
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.0 mg
Potassium 0.0 mg
Total Carbohydrate 26.5 g
Dietary Fiber 0.8 g
Sugars 0.0 g
Protein 2.3 g