All posts by Anand V

Top 10 Traditional Dishes of USA

America is a land of foodies. It has diverse culture and like its diversity, it has diverse food. In this blog post, we have collected top 10 recipes of USA that you must try.

  1. Apple Pie

     

    Photo Courtesy: Kraft Canada

    Apple Pie is a favourite dish of America. This simple recipe is prepared with a combination of sugar, tart sliced apples and buttery pastry. This combination gives you a dessert that is so perfect that people have devoted their lives on improving it.

  2. Hamburger

     

    Photo Courtesy: LEAFtv

    Hamburger is the signature fast food dish of America. There are a lot of places throughout USA but the Library of Congress recognises only one place as the origin of hamburgers i.e. New Haven, Connecticut. It was in the year 1900 that Louis Lunch was started by Louis Lassen. His great-grandson, Jeff Lassen runs the place today and the burgers are prepared with same five-meat blend. It is cooked in century-old cast iron grill.

  3. Clam Chowder

     

    Photo Courtesy: Food Network

    If you ever visit Boston, you must try Clam Chowder. This aromatic soup is available everywhere. Although, it does not look so good as it is lumpy and white. But only one taste will make you fall in love with it. The recipe is prepared by mixing quahog shellfish with tender potatoes, cream, salted pork and herbs.

  4. Bagel and Lox

     

    Photo Courtesy: Kraft Recipes

    This dish can be served as breakfast, brunch or snack. The lox tastes great when combined with cream cheese, bagel and garnished with capers, fresh dill and red onions.

  5. Deep-Dish Pizza

     

    Photo Courtesy: Home Chef

    As the name suggests, the crust of this pizza is deep and has high volume of cheese and tomato sauce. It is also known as “pie”. This dish should only be attempted while wearing large napkins or dark clothes.

  6. Drop Biscuits and Sausage Gravy

     

    Photo Courtesy: The Pioneer Woman

    A biscuit is a flaky scone prepared with buttermilk and lard. In Montana, where people work on horse ranches, biscuits are consumed at breakfast where they are covered in thick white gravy and studded with sausage bits.

  7. Texas Barbecue

     

    Photo Courtesy: CulinaryLocal

    Barbecue tradition is very famous in Texas. South Texas focuses on barbacoa and East Texas is famous for chopped beef. In West Texas, the cooking is done on direct heat in the form of grilling.

  8. Hominy Grits

     

    Photo Courtesy: Anson Mills

    Hominy Grits is corn formed into powder and boiled with bacon or butter grease. Although it sounds rough, it is very soft.

  9. Tacos

     

    Photo Courtesy: SparkRecipes – SparkPeople

    Taco is a Mexican dish prepared with corn or wheat tortilla rolled around a filling. Taco can be prepared with variety of fillings like seafood, chicken, pork, beef, cheese and vegetables.

  10. Roasted Turkey

     

    Photo Courtesy: KitchMe

    This recipe will give you a great flavor for a Thanksgiving Turkey. The finishing of this turkey is so good that you can’t stop drooling. Garnish with herb sprigs and citrus wedges.

Top 10 Vitamin E Rich Food

Vitamin E contains a group of 8 fat soluble vitamins and is a good antioxidant. Vitamin E is an important part of vitamin community and is very important for health. Vitamin E moves throughout the body, thus neutralising free radicals that damage fat containing structures (cell membranes and brain cells). If you take in this nutrient regularly, it can help in proper functioning of many processes and helps in preventing oxidative stress. Besides maintaining healthy muscles, Vitamin E intake is beneficial for skin, eyesight, immunity and hair.

Photo Courtesy: Vitamins – LoveToKnow

Vitamin E helps in protection of cancer, liver damage, heart disease, macular degeneration(eye damage due to age) and kidney damage. Vitamin E maintains youthful glow by removing free radicals from body. It also offers protection from sun. Vitamin E has also been shown to reduce Alzheimer’s and treat diseases like asthma, cataract, ageing, skin issues, respiratory infections etc.

This nutrient helps in fighting menstrual cramps for woman and improves fertility of men. The best way to get vitamin E is through natural sources and should be a part of balanced meal. The RDA of vitamin E is 8-10 mg/day. The best sources of vitamin E include almonds, sunflower seeds, wheat germ oil etc. Almost all the cooking oils are rich in Vitamin E.

In this blog post, we have collected top 10 Vitamin E rich foods for improving skin, hair and health:-

Photo Courtesy: INLIFE Healthcare

If you are searching for a healthy snack, what you need is sunflower seeds that you can munch. These are nutty and filled with necessary nutrients like magnesium, copper, vitamin B1, vitamin E, selenium etc. One can also garnish the chicken and tuna salad with sunflower seeds.

Photo Courtesy: Simply Recipes

Spinach is considered to be a very healthy leafy vegetable. Spinach contains a lot of necessary minerals and vitamins. If you take half cup of spinach, it contains 16% of daily vitamin E.

Photo Courtesy: Healthy Habits Hub

Some of the best sources of vitamin E include wheat germ oil, sunflower oil and olive oil. Just one tablespoon of wheat germ oil contains 100% of vitamin E. A tablespoon of canola oil has 12% of daily requirement of body.

Photo Courtesy: Clear Skin Forever

Peanuts are a good source of antioxidants and are rich in mono saturated fats and help in preventing colon cancer, gallstones and good for heart. Peanut has high resveratrol content that helps in fighting cancer and heart disease.

Photo Courtesy: Los Angeles Magazine

Avocado is filled with fiber and has low carbohydrates. It has high levels of carotenoid and 1 avocado has 20% of daily required vitamin E. One of the tastiest foods, avocados are nature’s creamiest oil-rich food. You must include avocados in your diet by mashing it up and adding few slices to salad or slathering it with cherry.

Photo Courtesy: Azmina Govindji

Almonds are best source of energy and a cup of almonds can provide twice the needed amount of Vitamin E i.e. 181%. If you don’t like raw almonds, you can have a glass of almond milk.

Photo Courtesy: funcityseafood.com

Seafood is a great source of antioxidants. Although shrimp has high cholesterol levels it is generally low in calorie and has high levels of vitamins and minerals. It is also rich in vitamin B12, vitamin D, B3, Copper and Selenium. Shrimp is best consumed with tomatoes, chilli peppers, chopped onions, lemon juice and garlic.

Photo Courtesy: Morning Ag Clips

Hazelnut is a great source of vitamin E. It contains 21% of daily recommended vitamin E, protein, vitamin C and vitamin A. Hazelnuts have high levels of folate, low LDL/bad cholesterol. They can be added to chocolates, cakes, cookies and pies.

Photo Courtesy: Simply Recipes

Asparagus is rich in vitamin C and is also anti-inflammatory. It also contains selenium, manganese, zinc and beta carotene. A cup of asparagus has 18% of daily vitamin E requirement. Asparagus also helps in treating cancer, blood sugar and helps in digestion.

Photo Courtesy: BeBeautiful

Broccoli contains high amounts of protein and vitamin E. Broccoli also has anti cancer properties and lowers bad cholesterol(LDL) and is the best detox food. Broccoli can be added to salads and soups. Steamed broccoli can also be served as a side dish. To keep its nutritional value, broccoli must be cooked at low temperature.

Top 10 Vitamin C Recipes

Vitamin C is a nutrient that is found naturally. It prevents you from cold and flu, rebuilds tissues, blood vessels and bones. It boosts calcium synthesis in the body. This vitamin is needed daily in the body.

Vitamin C is essential for supporting brain function, illness recovery and healing of injuries. This is an important antioxidant that helps in neutralising free radicals. A diet that lacks in vitamin C can cause many health problems with time. It is recommended that we must eat vitamin C daily. The daily requirement of vitamin C for men is 90 mg and women is 75 mg.

The following foods contain high amounts of vitamin C and should be included in your diet:-

  • Strawberry

    Photo Courtesy: BeBeautiful

    Strawberries are very tasty and healthy. They have very high content of vitamin C and have high fiber and antioxidants. They reduce stress and protect heart from bad cholesterol. A serving of strawberry can provide half of your daily needs of vitamin C. Try the recipe of Strawberry Milkshake.

  • Citrus Fruits

    Photo Courtesy: Warm Spring Waters

    Citrus fruits include fruits like limes, lemon, grapefruits and oranges. They contain high amounts of vitamin C. A medium orange can give you 70 mg of fruit juice. The vitamin C content of a small glass of orange juice is 93 mg and that of a small glass of grapefruit juice is 70mg. Try the recipe of lime wedges, lemon biscuits, grapefruit sorbet, orange scorpion.

  • Papaya

    Photo Courtesy: Youngisthan. In

    Papayas have high vitamin C content. A serving of Papaya provides 100 percent of daily requirements. You should add some amount in yogurt/smoothie. Papaya is also very high in vitamin A. Try the recipe of Papaya Juice.

  • Black Currant

    Photo Courtesy: Fine Food

    As can be deduced from its purple colour, this fruit contains high levels of vitamin C. Each serving of Black currant has around 180 mg of serving. It contains high amounts of iron, potassium, phytochemicals and vitamin B5. Try the recipe of Black Currant Jam.

  • Kiwi

    Photo Courtesy: sayna safir

    This green fruit from New Zealand contains more vitamin C than orange. They have high flavonoid and potassium content. Here’s the recipe of Kiwi Caipirinha.

  • Bell Peppers

    Photo Courtesy: Poet in the Pantry

    Bell peppers have high vitamin C and beta-carotene content. These have high cardio protective benefits and can prevent cataract, blood clots and reduce stroke and heart attack. Try the recipe of Bell Pepper Fry.

  • Guava

    Photo Courtesy: Produce Made Simple

    Guava is another vitamin C rich food. A guava contains 250mg of vitamin C. Guava are high in folic acid, dietary fiber, manganese and potassium, thus making it one of the best super foods. Try the recipe of Guava Jelly.

  • Brussels Sprouts

    Photo Courtesy: Simply Recipes

    Brussel sprouts are a great source of vitamin C. A serving of brussel sprouts contains 50 mg vitamin C. They are high in vitamin K, folate, manganese, potassium, dietary fiber etc. Try the recipe of Brussels Sprouts.

  • Broccoli

    Photo Courtesy: Simply Recipes

    This is a nutritious vegetable that can be eaten cooked or raw. A serving of broccoli contains 90 mg of vitamin C. Try the recipe of Broccoli Rabe.

  • Cauliflower

    Photo Courtesy: Shop Rider

    A cup of cauliflower contains 46 mg of vitamin C. It is rich in vitamin K, dietary fiber and folate. Try the recipe of Cauliflower Risotto.

Vitamin B Rich Recipes

Vitamin B complex is also know as energy booster. It includes vitamins like B1, B2, B3, B5, B6, B7, B9 and B12. Besides its ability to convert food into energy, Vitamin B help in growth, development and other functions. If you have deficiency of certain vitamin B, it can result in serious conditions like depression, fatigue, anaemia, birth defects and respiratory infections.

Although there are various B-complex supplements available in the market, it is also possible to get them through a balanced diet. Try these Vitamin B rich recipes:-

  • White Wine Mussels

    Photo Courtesy: Inspired Taste

    Mussels are full of vitamin B. If you intake 20 shellfish, then it will give you 400 percent of recommended B12. This recipe is very easy to prepare. Saute some shallots, chilli pepper and garlic and add mussels with white wine, little olive oil and some lime juice. Top it with cilantro. Mussels contain large amounts of B12 and B2.

  • Quinoa Vegetarian Chili

    Photo Courtesy: Two Peas & Their Pod

    This recipe is low in calories and contains highly nutritive ingredients like pinto beans, quinoa and black beans. This healthy recipe is filling and comforting. A cup of serving contains around 15 g of vegan protein and 10 g fiber. Vitamin B9 and B1 are found in kidney beans and Black beans

  • Pumpkin Chia Seed Pudding

    Photo Courtesy: Eating Made Easy

    This pudding is full of nuts, seeds and pumpkins which contain high amounts of vitamin Bs, biotin and thiamine. It is full of vitamins, minerals and macro nutrients(for eg. Fibre and protein).

  • Kale Quinoa Salad Recipe

     

    Photo Courtesy: The Lean Clean Eating Machine

    Kale, eggs and cabbage are full of B complex vitamins like biotin, folic acid, riboflavin and cobalamins. The dish is very delicious with unique flavor and great presentation. These are perfect for meeting your daily dietary requirements.

  • Broccoli Quinoa Salad

     

    Photo Courtesy: 101 Cookbooks

    Vitamin B is primarily found in Pumpkin and Broccoli. It is prepared with a mixture of riboflavin and thiamine.

There are many foods that are rich in Vitamin B. Some of these are as follows:-

  • Milk

     

    Photo Courtesy: BeBeautiful

    Serious health problems may be caused due to deficiency of vitamin B-6. A deficiency may affect your central nervous system negatively. And this affects the children very fast. So, the intake of milk should be kept high. Milk is also rich in calcium and vitamin B-12.

  • Ricotta Cheese

     

    Photo Courtesy: Food Network

    Vitamin B-6 is soluble in water. It is also present in cheese which is rich in whey protein. The more the whey content, more will be Vitamin B-6. Other nutrients which are water-soluble include riboflavin(vitamin B-2), thiamin(vitamin B-1), niacin(vitamin B-3) and folate. Ricotta cheese contains large amount of whey. Ricotta is very common in Italian dishes like cheesecake and lasagna.

  • Salmon

     

    Photo Courtesy: Food Network

    This healthy fish has very high concentration of vitamin B-6. B-6 is very important for adrenal health. Many important hormones are produced by adrenal glands including, adrenain, cortisol and aldosterone. Hormones present in adrenals help in regulating blood pressure, blood sugar. Salmon is a great low-fat source of protein.

  • Tuna

     

    Photo Courtesy: Big Green Egg

    Vitamin B-6 helps in preparing haemoglobin. This protein helps in carrying oxygen in your blood. This vitamin is found in high concentrations in tuna, especially in varieties like albacore and yellowfin. Tuna steak contains the highest levels of vitamin B-6.

  • Sardines

     

    Photo Courtesy: My italian cuisine

    These tiny fish are very tasty and can be easily eaten from a can or grilled. Sardines are rich in lean protein and DHA(docosahexaonic acid). It is very useful for fetal brain development and cognition. A serving of sardines contains 20% of needed vitamin B12.

Some other sources of Vitamin B are Shrimp, Swiss Cheese, Fortified Cereal, Mussels, Milk, Clams, Chicken, Beef, Oysters, Eggs, Crab, Salmon, Turkey, Spinach, Sweet Potato, Bananas, Green Peas, Chickpeas, Avocado etc.

10 Vitamin A Rich Recipes

Vitamin A plays an important role in the growth of bones, immune function, synthesis of hormones, reproduction, regulation and vision. This nutrient is mainly present in orange vegetables, green leafy vegetables and fruits. It is most commonly found in sources of beta-carotene and retinol. Vitamin A helps in making the pigments for retina of eyes. Retinol is largely found in animal sources like eggs, dairy products, fish and fatty liver. The daily RDA(recommended daily allowance) of Vitamin A is 4,800 micro grams.

In this blog post, we share with you some tasty recipes that are rich in vitamin A.

  • Smoky Buffalo Burger

    Photo Courtesy: Ball Park Buns

    Sweet, beefy buffalo is combined with smoked cheese and barbecue sauce. Cheese is used to season the meat. It gives moisture and smoky flavor inside the burger. The serving size can be bulked by adding minerals and vitamins.

  • Italian Roasted Snap Peas

    Photo Courtesy: Cooking with a Wallflower

    This combination of leeks, tomatoes and sweet snap peas is Italian inspired and served with roast chicken and garlic grilled steaks.

  • Dijon Chicken Stew

    Photo Courtesy: Grubbin’ Pugs

    This delicious stew is prepared with pieces of chicken and tender escarole that is flavoured with Dijon wine sauce. You should try it with boneless and skinless chicken thighs or pork tenderloin.

  • Apple Turkey Picadillo

    Photo Courtesy: Heart Healthy Recipes – American Heart Association

    This Latin American staple dish is prepared with crisp apples and lean ground turkey. If you want to have a quick and healthy supper, try consuming it with brown rice or whole-wheat tortillas.

  • Chicken Tacos with Charred Tomatoes

    Photo Courtesy: Indian Events in Canada

    You can prepare this smoky and delicious dish by charring tomatoes in hot, dry skillet. It is best served with fresh spices and herbs. The tacos should be tried with reduced-fat sour cream.

  • Tom Yum Soup with Pineapple

    Photo Courtesy: RecipeLand.com

    Pineapple is added to the spicy, sweet and sour Thai soup. It can be had before light Thai curry or can be had as light lunch.

  • Chorizo-Stuffed Pork Tenderloin

    Photo Courtesy: Food Network

    The delicious pork tenderloin is filled with chorizo, cheese and spinach. You have to cut the tenderloin into half, fill it and tie it with kitchen strings. You can serve it with sauteed red peppers that are tossed with parsley, roasted potatoes, sherry vinegar and capers.

  • Shrimp Po’ Boy

    Photo Courtesy: Food Network

    This is a twist from the Louisiana’s favourite piles grilled shrimp and creamy-dressed cabbage combined with crusty bun. Po’ Boy uses bread that is soft inside and crusty outside. Both sides of whole-wheat bun are grilled to make it crunchy.

  • Roasted Carrots with Cardamom Butter

    Photo Courtesy: Once Upon a Chef

    When you roast these carrots with small amount of butter and cardamom, it gives them rich, nutty flavor and also making them healthy. It is very rich in vitamin A.

  • Mini Shepherd’s Pies

    Photo Courtesy: Celebrate Magazine

    These delicious pies can be prepared with little convenience items. They are baked in different remikins to give you perfect servings.

Low Fat Diet For Good Health

If you want to lose weight, then a diet low in fat can help you in maintaining healthy weight. If you maintain healthy weight, it will reduce the risk of diabetes, stroke, heart disease and many kinds of cancers. Low fat diet is also useful in other conditions like gallstones.

Photo Courtesy: Prothom Alo

If you want to achieve these goals, the low fat diet should be balanced and include a good amount of minerals and vitamins.

There are innumerable number of low fat foods. Normally, a diet low in fat contains foods like:-

If you want to take a low fat diet, you should take diet that helps in reducing fat. One should avoid eggs, cheese and butter. Other foods that contain high quantities of fat include sauces, salad dressings, pastry and sponge.

The number of calories per gram are higher in fat when compared to carbohydrates/proteins. That is why, if you reduce fat, you can reduce calorie intake as a whole.

Foods like whole grained brown bread are more recommended as they turn into blood sugar more slowly when compared to non-whole grain(for eg. White bread). The extra nutrients and fibre that are present in whole grained bread are healthier than the white bread.

Photo Courtesy: NDTV Food

A good amount of fruits and vegetables should be included in your daily diet. We should also keep it in our mind that some amount of fat is important for our body. It helps in building membranes that prepare our body cells. Fat also keeps our skin and hair healthy.

People with diabetes sometimes criticise a low fat diet because they have to rely on carbohydrate as a source of energy. This results in increased glucose levels.

Photo Courtesy: Crunch Fitness

Fats have been classified into good fats and bad fats. These are also known as saturated fats and unsaturated fats. Good fats are present in avocados, oily fish, nuts etc. These fats are very beneficial for us.

Bad fats are found in dairy products and meat. These are also called saturated fats. There is a debate whether saturated fats should be labelled as bad. Hydrogenated fats also come under the category of Bad fats. These fats are used to increase shelf life, taste and consistency of processed food. Trans fats have also been found to be bad for the body.

Best Thermogenic Fat Burning Food

Not many people know that food can help in burning fat. If you consume right food, it can start thermogenesis which can burn fat very fast. There are many foods that can increase metabolic rate by suppressing symptoms of slow metabolism. It is necessary to know when you can consume these foods. In this blog post, we share with you a list of fat-burning foods.

  • Green Tea

Photo Courtesy: TheStorypedia

Green Tea is a very thermogenic beverage. This is due to the presence of caffeine, catechin polyphenols and noradrenalin. This helps in stimulating brown adipose tissue thermogenesis. As green tea is loaded with antioxidants, it is a great detox drink. It is recommended that you daily have a cup of green tea for melting fat and detoxification. Try this Green Iced Tea Recipe.

  • Nuts

Photo Courtesy: Supportive Care Matters

Nuts are thermogenic in nature. They are a great source of minerals, vitamins, healthy fats and dietary fiber. This helps in increasing satiety, aid detoxification and reduce inflammation. Thus keeping your cells active and promoting normal functioning. The metabolic rate increases if the cells work properly. Some good nuts include pistachios, walnuts, almonds, macadamia and pine. Try the recipe of Walnut Spread.

  • Eggs

Photo Courtesy: Eat. Fit. Fuel

Eggs are very delicious and filling. Whole eggs contain good fat, protein, vitamins,           minerals and essential fatty acids. Various researchers have concluded that eggs when taken for breakfast help in increasing weight loss and satiety. Eggs can be had in the form of poached, boiled, scrambled or sunny side up. Try this Poached Egg recipe.

  • Kale

Photo Courtesy: Alkaline Valley

If you consume kale, it checks blood sugar levels after meals. If the levels of blood sugar are not in check, it can lead to weight gain, type 2 diabetes and insulin resistance. You should prepare kale smoothie/blanch kale and consume it with eggs to help in weight loss. Try the recipe of Braised Kale Frittata.

  • Lime

Photo Courtesy: Skinny Ms.

Lime is full of fiber, minerals, vitamin C and different phytonutrients. Lime contains antioxidants, which help in removing harmful oxygen radicals. This helps the cells in proper functioning. As a result, all the physiological processes are taken care of and thus help in metabolization of food. Try the recipe of Cilantro Limade.

  • Chia Seeds

Photo Courtesy: Kristina Ros

Chia seeds help in lowering serum lipid levels and glucose levels. They are rich in fiber and increase satiety. Thus preventing fat absorption. Chia seeds reduce inflammation and increase sensitivity to insulin. You can add chia to your breakfast or smoothie for flavor. Try the recipe of Blueberry And Chia Quinoa.

  • Coffee

Photo Courtesy: USF Health News

Coffee is another beverage that increases the thermic effect. Coffee has been found to increase metabolic rate and fat oxidation. If black coffee is consumed without any artificial sweetener, it burns fat. Try the recipe of Cold Brew Coffee.

  • Fish

Photo Courtesy: Divine Health — From the inside out…………….

Fishes are a good source of omega 3 fatty acids. They help in decreasing inflammation, triglyceride levels and increase good cholesterol(HDL). Such physiological changes regulate genes and cell functions, thus increasing metabolic rate. Try the recipe of Fish Curry.

  • Lean Meat

Photo Courtesy: Nesbitt’s Meat Market

It is not easy to digest protein easily. If you consume good protein, it can increase metabolism. Lean meat like chicken breast, lean pork and ground turkey reduce consumption of animal fat. Try the recipe of Salmon With Tomato Basil Relish.

  • Dark Chocolate

Photo Courtesy: Steemit

Dark chocolate can increase the thermic effect of food, thus increasing metabolism. It helps in curbing fat synthesis and helps in reducing carbs and fats absorption in the body. It makes you feel full. Try the recipe of Dark Chocolate Ganache.

Recipes for Ageing

Ageing is a natural process and everyone ages with time. When we pass the age of 60, we undergo some hormonal and structural changes. Some other problems that manifest include drop in appetite, oral problems, decreased digestive health and slow metabolism besides some common health problems like heart disease, diabetes, hypertension and osteoporosis(especially in women).

That is why, it is important for senior citizens to take care of their health and avoid chronic health issues. Those who cross 60, should concentrate on meals which are rich in nutrients and are easily chewable and swallowable. The food should also be easy to digest.

Some things that you can follow are:-

Photo Courtesy: Mad Dog 357
  • You should consume 2 litres of water everyday. Dehydration may result in tiredness, constipation and dizziness.
  • You should increase your protein intake. One of the healthy vegan dish that is high in protein and low in fat is khichdi. You should also occasionally try eggs and lean meat as they are rich in protein.
Photo Courtesy: Hungry Forever
  • It is necessary for women to not miss the consumption of calcium, especially those who have osteoporosis. You should include dairy items like paneer, curds, butter milk along with broccoli, ragi flour and greens. Those who are obese must go for low fat dairy food. Some of the high calcium dishes include Rajasthani Pakora Kadhi and Date and Apple Shake.
Photo Courtesy: YouTube
  • Refined foods like semolina and maida can be swapped with whole grains like oats, quinoa, jowar and barley.
  • Nuts and oil seeds that are rich in Omega 3 fats include almonds, flaxseeds, walnuts etc. Some healthy dishes that you can include are Flaxseeds Dry Chutney and Walnut Sheera.
Alsi Dry Chutney
Photo Courtesy: Vedics
  • You should remove extra spice from your meal as it can be irritating for your gut.
  • Use of fresh herbs like parsley, coriander and mint leaves will help in making your meals pleasing and increased appetite.
  • Avoid buying processed and salty foods like packaged soups as they are high in sodium content and increase cardiovascular diseases and hypertension.
  • Fried foods and sweets should be consumed in limited quantities and once in two weeks.
  • Some medications that you take at this age may decrease your appetite and cause gastric problems. So, it is recommended that you consume food that is easily digestible like cooked vegetables, dals, rice, oats porridge, Dahiwali Toovar Dal, Bajra Khichdi and Strawberry Yogurt.
Photo Courtesy: Xantilicious.com
  • Exercise should be a part of your daily routine. Daily exercise for half an hour is necessary. Activities like yoga and brisk walking will help.

8 Vitamin D Rich Recipes

Vitamin D, which is an important nutrient helps in bone health. This vitamin helps in fighting osteoporosis and bone thinning. It is not easily found in the diet.

When you sit in the sun everyday for sometime, your body starts preparing vitamin D. But this is not easy due to factors like where you live, season, if you use sunscreen and your skin colour as darker skin requires more sun to prepare vitamin D.

Although vitamin D is present in your diet, there are some foods that naturally contain it. In this blog post, we have collected a list of recipes that can help in increasing your vitamin D levels:-

Photo Courtesy: KitchMe

One of the fatty fish that is rich in vitamin D is salmon. Some salmons contain more vitamin D then others. It has been found that 3 ounces of sockeye salmon consists of 450 IU of vitamin D. When you use sockeye, each of the serving will provide you 900 IU of vitamin for protecting bone.

Photo Courtesy: Barbara McKay

Cow’s milk is normally filled with vitamin D. A one serving of this shake will offer you 50 IU and a good amount of calcium. Ice cream does not generally contain vitamin D, but some brands of yogurt are rich in vitamin D. One can also try vitamin D rich soy products like Silk Original Soymilk which consists of 120 IU of vitamin D.

Photo Courtesy: RecipeGirl

If you prepare this soup with special mushrooms that have been exposed to ultraviolet(UV) light, it will be rich in vitamin D. Mushrooms produce vitamin D when they hit sunshine. This recipe of Mushroom Soup contains around 300 IU of vitamin D.

Photo Courtesy: Just a Pinch

Egg yolk is filled with vitamin D. An egg yolk contains around 40 IU vitamin D, which is equal to 7% of allowed diet of 600 IU.

Photo Courtesy: The View from Great Island

This pudding contains 2.5 cups of milk and two egg yolks. It provides 55 IU of vitamin D in one serving.

Photo Courtesy: KitchMe

Parfaits are very easy to prepare and delicious. Try using vitamin D rich yogurt and Greek yogurt.

Photo Courtesy: Ziggy Knows Disney

This cocktail can help you in getting vitamin D. It provides 25 IU of vitamin D.

Photo Courtesy: A Farmgirl’s Dabbles

This bruschetta is very easy to prepare. You can use canned light tuna for getting maximum vitamin D.

10 Nutritious Broccoli Recipes

Broccoli is a very exotic vegetable. It is similar to cauliflower, which is commonly found in every household. Broccoli actually comes under cabbage family. Its name is derived from “broccolo”, an Italian word which means flowering top of cabbage plant. According to experts, broccoli was first cultivated in Europe, 2000 years. It was spread to other countries by the Italians. It is one of the most nutritious vegetables. It is very exotic dish with crisp, dark green and solid florets. It has a long history that is well known.

During a state dinner, president Obama said that broccoli was his favourite vegetable. Broccoli ranks fifth in popularity around the world. Although, the 43rd president of United States, George Bush disagreed with this and banned broccoli from being served to him. He said that he didn’t like the vegetable.

Some people believe that cooking broccoli is boring. Broccoli is juicy, firm and fresh. It needs to be rightly cooked. When you boil broccoli in boiled water, its cells break down faster. When you have less time, cut the broccoli, put some olive oil and salt on it and put it in the oven. Broccoli florets can also be grilled, baked or sauteed. When you cook broccoli, make sure that you give away steam and let the florets absorb flavor and not get pulpy.

In this article, we have collected 10 recipes that you must try in order to get the best of this vegetable:-

  • Baked Broccoli
    Photo Courtesy: Food Network

    Broccoli is combined with fresh, creamy cheese to give you very easy to prepare dish.

  • Cream of Broccoli Soup
    Photo Courtesy: Food Network

    This soup is very healthy, creamy and perfect for consumption in winter.

  • Broccoli Pasta
    Photo Courtesy: Food Network

    This is a very tasty and easy pasta recipe. You can add pepper rather than chilli flakes. One can add chicken too.

  • Roasted Bell Pepper with Broccoli Salad
    Photo Courtesy: NDTV Food

    Broccoli, spring onions and red peppers are all tossed together and mild seasoning and apricots are added.

  • Spaghetti Lo Mein
    Photo Courtesy: Serious Eats

    Those who like Lo Mein must try this recipe. You must prepare all ingredients in advance.

  • Garlic Shrimp Ramen
    Photo Courtesy: Food Network

    This Asian style noodle contains shrimp, garlic and broccoli. This is a delicious dish that is prepared in less time.

  • Broccoli Casserole
    Photo Courtesy: Home Cooking Memories

    Broccoli Casserole is very easy to prepare. It has a wonderful flavor. You can add Parmesan cheese and cayenne pepper.

  • Creamy Broccoli Soup
    Photo Courtesy: Co+op, stronger together

    This is one of the best broccoli soup that you will taste. This is good for a light lunch when you combine it with spinach, avocado and broccoli.

  • Broccoli Cheddar Soup
    Photo Courtesy: Food Network

    This recipe was given to me by my mother. Organic Vegetable Broth can be used instead of Chicken because everyone loves natural spices and other flavors.

  • Shrimp And Broccoli Fettucine
    Photo Courtesy: Kraft Recipes

    Fettuccine is combined with garlic shrimp, broccoli and lemony cream sauce. These are topped with fresh tomatoes.