Radhika Toshniwal (2025)

02/03/2023

Foods to Help You Debloat:
Bloating is any abnormal gas swelling, or increase in diameter of the abdominal area. Symptom include a feeling of fullness and tight abdomen, which may cause abdominal pain.

Heavy meals,overeating, indigestion, gas and flatulence,constipation,lactose intolerance can cause bloating.

These foods can help reduce bloating.
Kiwi :help break down protein

Banana:high in potassium, prevent the water retention And a banana's fiber can help ease constipation and maintain a healthy gut bacteria.

Papaya: fights inflammation, papain breaks down protein.

Pineapples : also contain an enzyme called bromelain, which can eliminate bloating by encouraging proper digestion and breaking down proteins in the body.

Ginger: reduces swelling and stimulates the digestive muscles

Peppermint: increases the liver's bile production, A soothing cup of peppermint tea can also relax your digestive muscles, allowing trapped gas to pass.

fennel seeds: reduces gas, fights inflammation and acts as a natural diuretic.

ajwain: Active enzymes in ajwain improve the flow of stomach acids, which can help to relieve indigestion, bloating, and gas.
Amritdhara contais jwain along with camphor

yogurt: Yogurt's probiotics (good bacteria) help your gut digest and absorb food, so there's less gas and bloating.

Water

Pumpkin, sea w**d, mint and turmeric also help reduce bloating.

Avoid:
Different people are sensitive to different foods. For many,following foods can cause bloating:
watermelon : have freshly cut watermelon in limited quantities to avoid bloating. Left over watermelon develop bacteria which cause gas in the intestines.
cucumber: have freshly cut cucumber only to avoid bloating.
beans and lentils : most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs. These are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a common byproduct of this proces.
Soaking and sprouting beans helps reduce the bloating.
Onions, broccoli, cauliflower are also foods in the fodmap. best had coked for those with IBS.

TRY:
http://www.eatingwell.com/recipe/249139/papaya-avocado-salad/
http://www.growingraw.com/indigestion-home-remedy.html
http://www.cookingenuff.com/2013/12/healthy-papaya-curry-potato-papaya-curryaloo-papita-curry.html
http://www.thekitchn.com/recipe-afterdinner-bellysoothing-tea-recipes-from-the-kitchn-200050
https://www.organix.com/recipes/kiwi-and-yogurt-puree
https://www.eatthis.com/dinner-reduce-bloat/
https://cafejohnsonia.com/2012/12/citrus-salad-with-lemon-mint-and-honey.html
https://cafejohnsonia.com/2013/01/fennel-orange-salad-kalamata-olives-microgreens.html
https://cafejohnsonia.com/2015/03/blood-orange-asparagus-salad-with-ginger-miso-dressing.html
https://cafejohnsonia.com/2012/11/cider-mustard-glazed-roasted-root-vegetables.html
https://www.runningtothekitchen.com/pineapple-habanero-salsa/ -creation-1206-jtr
https://www.runningtothekitchen.com/garlicky-butternut-squash-noodles/
https://withfoodandlove.com/vegan-carrot-ginger-soup/

25/01/2023

Pipper(Pepper)- It is also known as the ‘King of spices.’

Did you know that adding pepper to curcumin( haldi) increases the absorption of its nutrients. Pepper is great for the absorption of Vit. A, Vitamin B12, and selenium, so sprinkle it generously on all foods! Peppers are also rich in phytochemicals, essential oils, quercetin, vitamin K, iron and manganese.

There are many varieties of pepper :- black, green, white and long are the most popular.
Green pepper:- the unripe berries of the pepper plant are green. These peppers are very pungent.
Black pepper:- The unripe green berries are cooked and dried, which causes the skin to blacken and become wrinkly.
White pepper - Made from fully ripened berries. The ripe berries are soaked and fermented in water, removing the outer skin. Only the inner seed is dried. White pepper has a less pungent heat due to the chemicals that are stripped away when the skin is removed, Pairs well with parsley, thyme, paprika, garlic, cumin.
Long pepper (Piper longum) is a close relative of Black pepper (Piper nigrum). As opposed to the small spheres of black pepper, the long pepper is, aptly, long and conical, with tightly-clustered peppercorns. Long Pepper is stronger than black pepper. It is used in medicinal preparations. Long pepper has all the properties of black pepper and additionally Piperlongumine.
Add equal part of ginger powder to piplamool powder( long pepper) to cure acidity.

Interestingly, even though capsicums are called peppers, they don't belong to the same family as black pepper.
Peppers belong to the Piperaceae family. Capsicum comes from the Solanaceae ,the same family as potato.

All peppers contain Piperine, which gives peppers their spiciness. Piperine has several health benefits, such as reduction of insulin-resistance, anti-inflammatory, anti oxidant effects. It is good for asthma, coughs and colds, inflammatory arthritis, and indigestion.
Peppercorn stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn.These poppyseed sized fruits have been used medicinally for centuries to treat abnormal growths like tumors and relieve bronchitis and inflammation.

In ayurveda, pepper is known as a rejuvenative herb that has strong anti-ageing and aphrodisiac effects on the body.

https://www.harighotra.co.uk/black-pepper-chicken-recipe
https://udupi-recipes.com/2013/03/nursing-mother-foods-black-pepper-rasam-recipe.html
http://rasam.co.in/pepper-rasam-recipe/
https://www.triedandtruerecipe.com/green-peppercorn-soba/
https://www.tastingtable.com/687410/green-peppercorn-sauce-recipe/
https://www.thekitchn.com/ottolenghi-black-pepper-tofu-22987522 -recipe-251070001
https://www.savoryexperiments.com/green-beans-in-a-mascarpone-cream-sauce/ -recipe-container-18576
https://www.savoryexperiments.com/peepin-chickies-deviled-eggs/ -recipe-container-19109
https://www.archanaskitchen.com/pepper-tea-recipe
https://www.myhealthykiddo.com/honey-and-pepper-for-cough/
https://www.recipetineats.com/eggplant-curry-south-indian/ -recipe-container-49157
https://myfoodstory.com/mushroom-pepper-fry-recipe/

01/06/2022

Jamun— The cure for diabetes

Every part of the jamun contains medicinal properties… its leaves, bark, fruit flesh and especially the seeds.
anti-diabetic
The purple colour of the fruit comes from a type of flavonoid called anthocyanin.These Anthocyanins are rich in antioxidants and are anti-inflammatory, help boost the immune system and aid in prevention of cardiovascular diseases. They posses anti-diabetic, antimicrobial,
anticancer and anti-obesity effects.

Jamuns are low on calorie count with only 3 to 4 calories. They are an excellent source of Vitamin C, fibre, iron, phosphorus, sulfur, magnesium and potassium.

Jamun, especially the seed is excellent for diabetics. It helps produce insulin, lowers rate of glucose absorption. Jamun, with its high fibre aids weight loss.
Jamun helps build haemoglobin due to its high iron content combined with the vitamin C. The vitamin C helps fight asthma and other respiratory and gum problems. A combination of high potassium , makes jamun excellent for those with cardio vascular issues.
The high phenolic compounds make this fruit astringent, which leads to clearing of acne on oily skin. The anthocynins, high fibre and diuretic effect help detoxify the body, clearing toxins, improving digestion,

Jamun seeds contain compounds called jamboline and jambosine that increase the production of insulin and reduce the rate at which sugar is released into the bloodstream.
Jamun seeds contain antioxidant, ellagic acid which removes toxins from your body and protects against free radicals. Thus jamun seeds are excellent for lowering blood pressure and improving immunity.

The seeds may be eaten as seeds along with the fruit, leaving you full and satisfied with a few jamuns, aiding weight loss.
The seeds can be had dried and crushed in powder form.
The juice of jamun or a decoction of the fruit is used as a gargle for sore throat . Jambolan juice quenches thirst in diabetics

In Ayurveda, the fruit has cold potency , thus keeps the body cool. It has sweet, sour and astringent taste. Jamun fruit normalises Pitta and Kapha and increases Vata. Due to these actions on doshas, this fruit is helpful in controlling many health conditions.

Its high insulin generating and blood sugar regulating effects with its antioxidants from its colour, its vitamin C from its astringency, makes Jamun ideal for all of us especially diabetics.

The season is short, enjoy the fruit with its seeds.

https://www.tarladalal.com/recipes-using-black-jamun-kala-jamun-676
https://foodtrails25.com/jamun-kala-khatta-popsicles/
https://blastoflavours.com/jamun-sorbe/

26/03/2021

BAEL- the fruit of lord Shiva.
The Bael tree or Bilva (in Sanskrit) is an ancient Ayurvedic tree known for its spiritual and medicinal importance. It is believed that Bael Patra or trifoliate leaves(3 leaves) or that it signifies the 3 eyes of Shiva. In Ayurveda, Bael balances both excess Kapha and excess Vata and removes Ama or undigested waste in the body. Every part of the tree is used medically.’
Bael or bengal quince belongs to the Rutaceae or citrus family. Thus it is full of vitamin C. Besides its rich in Fibre, Vitamin A & B, pottasium, calcium. Being rich in Fibre it helps lower blood sugar and also in weight loss.
It is also an antioxidant, anti-inflammatory, anti-fungal with laxative and digestive properties.
The ripe fruit is sweet,aromatic,with yellow rind and sweet, thick, orange-coloured pulp. Bael is a coolant, ideal for summers.The fruit is only available in April, May and June.
The fruit pulp is soaked in water to make a drink,. its naturally sweet, no sugar /jaggery needs to be added.
The pulp is also used to prepare delicacies like pickles,murabba, puddings or added to other vegetables or stuffed paranthas.The leaves can be added to salads, in vegetables or as a drink.(soak boil the leaves in water). The leaves, barks, roots, pulp of the ripe or unripe fruit are often dried into powders. Bael Powders are easily available online.
Toxicity
The leaves are said to cause abortion and sterility in women.

TRY:
https://cookpad.com/in/recipes/3666740-bael-leaf-juice-bilipatra-juice
https://www.youtube.com/watch?v=CKUMEMaviIs
https://cookpad.com/in/recipes/11490184-woodapple-or-baelfruit-chutney?via=search&search_term=bael

11/02/2021

SOME FOOD COMBINATIONS WITH HIGH PROTEIN:
cereal replacements: atta of can be used as roti/pizza base/ wraps
sprouted moong
besan
green peas
Quinoa
kodo
rajgira
zucchini noodles
cauliflower rice,
cabbage,
eggplant.
almond flour
quinoa atta
sprouted moong atta
buckwheat
mashed potato
nuts seeds

High protein foods:
egg
chicken/fish

tofu
sprouts(any pulse)
whole pulses like rajmah/channa, chawli,soybean etc
beans as burgers, soups, stew, salad, taco,
green peas
besan
quinoa
rajgira
millets like kodo/porso/
paneer/cheese/dahi
peanut butter
to some extent mushrooms.

fats
nuts, seeds, peanuts.(high protein too)
avocado
coconut milk/oil/ full

dips:
hummus
pesto
tomato based murmurrah
guac.
sauces:
nutty pumkin and sage
pesto
sesame/tahina
marinara sauce with walnuts
black bean sauce
peanut butter sauce

Food ideas
Bowls:
mediterian bowl: zucchini noodles, mushrooms,eggplant, pumpkin, turnip in marinara sauce. topped with caramlized onion and vegan cheese.
Add almonds and pinenuts to the marinara sauce.

Asian bowl :cauliflower rice in peanut butter sauce, tofu,kale, spinach, red cabbage, bokchoy, baby carrots,mushroom,stripped nori sheets, garnished with sesame

mexican bowl: refried beans, quinoa and maize nachos, guac, salad, salsa, mole

falfal bowl: bread made with almond flour and quinoa flour, falafal,salad, hummus, tahina, moutabal, muhammara, olives, feta cheese.
make the falfal of chickpeas or lentils and quinoa and millet. add some pumkin, parsley, thyme, rosemary, sumdried tomato.

sushi bowl:
black rice/soba noodles/ edamame noodle/ moongbean noodles.. use any.
miso, ginger soy ,terriyaki, .. use any.
tofu dressing for natural sauces.
nori sheet cut in strips, tofu, black sticky rice, radish, zucchini, spiralized carrots, bokchoy, mushroom and broccoli, red cabbage.garnish with sesame seed.
with a soy ginger dressing.(ginger, soy and orange juice, salt and pepper), mirin, dashi,kelp
avoid jasmine rice has it is very high in glycemic index.
radish is a rich anti inflammatory

Thai: raw papaya, spring onions, celery carrots, mushrooms, baby corn, mushrooms, broccoli, tofu , moong bean noodles tossed with
peanut butter satay sauce. (peanut butter, orange juice, coconut milk)
or thai curry dressing( paste of basil, ginger, chilli, mix with lemongrass juice and coconut milk, dhania powder)
to give it a khowsuey taste. Add turmeric and besan to thai curry dressing.

Pasta bowl:
quinoa or buckwheat pasta boiled with broccoli stems.
toss with basil, celery, broccoli grated and cheese. on the side toss mushrooms, cherry tomato, olives and broad beans tossed in sundried tomatoes and a pinch marinara sauce.
you can add spinach to add greens.

Non veg meals: fish grilled in garlic sauce. chicken tikka, non veg biryani with brown rice/rajgira, kodo or quinoa.
grilled chicken+carrot soup+sauted veggies with mashed potato
Egg curry/goan fish curry

Indian meals:
—khichdi with vegetables and whole dals, sprouts. use protein rich cerals in place of rice.
—iddli with ragi atta. add green peas, carrots and cashews to the iddli to increase its protein value. can ad paneer too.Have some khandvi with it.
— Marwari meal :gatta + bhindi with rajgira roti.
— guju meal: kathol+ cabbage+ undhya with besan theplas.
—-Punjabi meal: matar paneer +sarson ka saag. with rajgira or almond flour+ makai roti.
—- pitle with spring onions,(methi) + channa lauki dal+ vegetable like bhindi
— palak paneer + maa ki dal+ bharta

Soups:
Add seeds, nuts, herbs, oils for flavouring and additional health benifits. a simple way to get nutrients and proteins.
green pea soup
carrot and pumkin soup with roasted pumkin seeds in coconut oil. rosemary or sage goes well.
mushroom and onion soup, garnished with dill, slivered almonds and truffle oil.
oriental soup— bokchoy, cabbage, onions, tofu, sea w**d.
borsch- beet,cabbage, hung curd. add thyme.add goats cheese for protein. beat in an egg or chicken if non veg.
ministrone
chicken soup

bf ideas
egg:
scrambled/boiled/omlete/fried egg.
deviled egg with mayo/hung curd dip.
uttapam with an egg in it or poached egg on top.
can make iddli too with egg in batter.
moong sprout bread egg sandwich
quinoa and egg

Veg:
hara channa
sprouts chaat/ sprouts tikki/ usal
buckwheat crepe with sprouts, tofu mushroom and avocado
cauliflower rice upma with carrots,green peas and nuts, (panner optional).
tikkis.. protein rich
childa
poha with sprouts + peanuts.
quinoa/rajgira + rava upma with nuts and green peas.
sabudana+ paneer+ singdana. vegan can choose hara channa or kabuli channa

snacks/mid meal
hummus and carrots, cucumber
millet /quinoa tikki with paneer/peas/tofu.
sprouts muthia
sprouted moong or quinoa bread sandwich.
kabuli channa chsat mashed as sandwich filling
peanut butter toast
onion wraps made in egg wrap or rajgira/quinoa/buckwheat wrap.
frankies with quinoa/rajgira /besan roti

salads: Use:
kale/bokchoy/ methi/ endives,salad greens, spinach
bell peppers,carrots, broccoli,mushrooms, avocado,anar, chick peas,black/white/broad beans,lentils, cheese and pineapple,
quinoa, seeds, nuts, peanuts, sesame or peanut butter seasoning.

09/02/2021

Post COVID-19 care:
A virus has no cell membrane, no metabolism, no respiration and cannot replicate outside of a living cell. Once inside, it reprograms the cell with its DNA or RNA and multiplies on mass, bursting through the cell with a thousand or more new virus strands seeking new cells to invade.
Our immune system recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action.

The covid virus invades the cells depleting it of its nutrients and immunity.
It attacks several vital organs (lungs, brain, heart, liver etc.) causing long lasting damage.Certain foods help the body fight the virus and regain its strength and immunity.

Home-cooked food rich in protein and calories,supported by antioxidants, vitamins A,B6, C, D, E. minerals zinc,selinuim,calcium and magnesium.
boost immunity.
A protein-rich diet can help repair and build damaged body tissues, make up for the muscle loss that occurred while the infection lasted, and boost the immune system to fight viral and bacterial infections. Too little protein in the diet may lead to symptoms of weakness, fatigue, apathy, and poor immunity.

Energy is required to fight off the infection and to recover faster. So include calorie-dense foods in your diet. Balance fibre,carbs and protein so that the food is easily digestable especially for those experiencing abdominal pain. Have cereals with protein or fibre rich foods to complete their food value.

Healthy fats help to meet the increased energy requirement
Coconut Oil ,ghee,nutty butter, avocados, olive oil, nuts and seeds,
Research has shown that coconut oil can inactivate several types of bacteria, fungi, yeast and viruses.

Water helps produce lymph which carries white blood cells and other immune system cells through the body. Drink eight to ten glasses of water every day Drink cucumbers, watermelon, and celery infused water. Include soups, broths, herbal teas, kadha, non-caffeinated drinks in your diet. Caffeine tends to increase heart rate, dehydration and blood pressure in the human body,

Antioxidants, vitamins and minerals:
Deficiencies in zinc, selenium, iron, folic acid, and vitamins A, B6, C, D, and E can alter immune responses. These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies. Iron and folic acid are needed to make red blood cells and to carrry the oxygen to the cells.
The poorly nourished are at greater risk of bacterial, viral, and other infections. Replenish the vitamins, minerals, antioxidants, polyphenolic compounds and phytochemicals, by including plenty of fresh and seasonal fruits and veggies of different colours especially red and yellow.

Pineapple acts as an amazing anti-bacterial that specially helps to fight invading cells in the mouth and throat. It also cools the blood and reduce inflammation of the nose and the sinuses.
Germinated or fermented grains and pulses for zinc

Probiotics and healthy gut:
Even after recovering from COVID, many patients are experiencing an increase in inflammatory cytokines causing changes in gut microbes. Keeping a healthy bacteria balance in your gut prevents pathogens from entering the bloodstream. Absorption of many vitamins especially b12 depends on gut health.
When the body is under a viral attack that involves the digestive system, have prebiotics and probiotics . Idli or dosa batter has the same class of microorganisms that are found in yogurt.
NOTE: Probiotic foods and drinks must be had without added sugar.

Most spices in general have volatile, antimicrobial oils in them that can fight off colds and flu. These include raw onion, and garlic,dill, turmeric, cloves, ginger, turmeric, thyme, rosemary, oregano and coriander You can also brew them in a tea.
A traditional remedy for sweating out a fever is to mix powdered ginger, cinnamon and coriander into a cup of tea or hot water.

Breathing difficulty, Fatigue, and gastrointestinal issues:
Inflammation, acidity, lack of oxygen, dehydration may cause these symptoms. Lack of vitamin C causes the breathlessness.
Iron, pottasium, magnesium, water rich foods supply oxygen and prevent cramps. water is hydrogen+oxygen.
Yoga, pranayam, deep breathing,humming increases nitric oxide, which dilates the blood vessels, allowing increased blood flow.

TRY:
https://www.eatingwell.com/recipe/259817/veggie-hummus-sandwich/
https://www.eatingwell.com/recipe/268986/strawberry-quinoa-edamame-salad/
https://www.eatingwell.com/recipe/278513/sweet-potato-black-bean-burgers/
https://www.eatingwell.com/recipe/258084/peanut-butter-oat-energy-balls/

09/01/2021

chia and sabza: is it the same?

Chia (Salvia hispanica), sabza or basil seeds (Ocimum basilicum), holy tulsi (Ocimum tenuiflorum), all belong to the mint or Lamiaceae family. There are over 7000 species in this family, including thyme, rosemary, lavender, sage and marjoram.Each species has a different composition.
Tulsi or Holy basil is a valuable source of calcium, manganese, and iron and contains significant methionine sulfone and tryptophan. The extract of holy basil leaves have anti-carcinogenic and antioxidant properties. Adding tulsi to food can increase its nutritional value.
Sabja seeds are one of the best coolants for the body. Sabza combats acidity, aids digestion and relieves constipation. It contains phytochemicals, antioxidants and polyphenolic flavonoids. It also contains vitamin A and vitamin K, zeaxanthin, and lutein. Important minerals like iron,copper, calcium, potassium, magnesium, manganese, and folate can also be found in Sabja seeds.

Chia
They are the richest plant source of omega-3 fatty acids with a higher proportion of α-linolenic acid. Chia seeds are a complete protein, containing high levels of all nine essential amino acids that cannot be made by the body.

Two tablespoons of chia seeds (28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat,about 65 % of the oil content, 18% RDA for calcium, and trace minerals including zinc and copper.
It stabilises blood sugar, improves cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. It also flushes out toxins and reduces inflammation. Its high fibre keeps you full for a longer time and is beneficial for the digestive system.

Chia seeds can be eaten both raw and soaked; chia needs to be soaked for at least a couple of hours in water before consuming as it take time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight. sprout chia and add them to salads, sandwiches and other dishes.
Sabja seeds can be had soaked only, They swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed.They are often used as fibre for weight loss and to relieve constipation.Sabja seeds have a mild flavour of basil and impart the same to drinks and desserts.Chia seeds do not have any taste of its own and can easily be incorporated in any kind of dish.

TRY:
https://cookpad.com/in/recipes/4504657-sabja-basil-seeds-thandai
https://www.vegrecipesofindia.com/nimbu-pani-or-indian-lemonade/
http://blessmyfoodbypayal.com/mango-sabja-pudding-parfait-mango-basil-seeds-pudding-mango-sabja-pudding-recipe/
https://cookpad.com/in/recipes/11532724-basilsabja-seeds-khree-quick-weight-loss-for-sabja-seeds?via=search&search_term=sabja%20seed

https://minimalistbaker.com/peanut-butter-and-jelly-chia-pudding/
https://thathealthykitchen.com/apricot-and-ginger-bliss-balls/
https://cookingwithjanica.com/blueberry-chia-seed-fruit-roll-ups-recipe/
https://dessertswithbenefits.com/healthy-matcha-green-tea-chia-seed-pudding/
https://cleanfooddirtygirl.com/dirty-girl-erin-wisneski-says-goodbye-seasonal-allergies-acne-acid-reflux-video-plant-strong-lentil-chia-burgers/
Chia Crusted Salmon with Fennel and Broccoli Salad

03/01/2021

Nutritional trends 2021:
Covid changed everything for alot of people especially their attitude towards food and health. Thus all foods that lead to good health and build immunity will be important.

Immunity boosters
Giloy,Kada, kawa tea, ayurvedic herbal teas, and turmeric shots became part of the morning routine. ashwagandga, chavanprash,moringa, echinacea, turmeric, and ginger are part of the top selling herbal remedies.
kelp is the new kale. it provides several minerals, including calcium, and B vitamins. there will be an increased use of seaw**d,sushi,miso soup and microgreens.

Shortages and food access challenges during the pandemic led to Fresh, Local foods, Chemical free foods, Organic foods and spices, with authentic flavor and without preservatives and artificial coulors from trusted sources are becoming increasing popular.There is a big demand for foods made with more natural ingredients, authentic sauces, chutneys, and seasoning blends that home cooks can use.

More people are turning vegan to support the enviroment,with focus on foods that have the lowest climate impact. Demand has flooded the market with vegan cheese, yogurt,mayo,vegan ice creams, cookies, pizzas, vegan skincare. nut butters and coconut cream replace dairy, while soy nuggets replace meat.

Covid has caused an increased amount of trauma, fear, depression and stress leading to a greater focus on mental health. Yoga, meditation help relax the mind and body.
Supplements that boost immunity especially vitamin A,B,C,D,Zinc, Magnesium will be important. Be aware that these vitamins can have toxicity. Diets rich in antioxidants, B vitamins, omega-3, nuts and other bioactive compounds, such as probiotics, have been linked to better mental well-being. B6 foods are rich in trytophan(the sleep inducing protein). Eat bananas, dairy or soy milk at bed time for a good nights sleep.

Work from home,eating in, reduced socialising, has changed lifestyles. home cafes have become fashionable. The market is flooded with flavoured coffees and flavored dairy creamer and plenty of new foods to experiment with at home in the meantime.
2021 will pave the way to reinventing what cooking at home looks like. There will be an increased demand for health-food boxes, cloud kitchens,”Home-Cooked” Takeout and Outdoor Dining Options.

Artificial intelligenge created foods resulting in greater transparency in each link of the food chain giving information about ingredients and nutritional content, as well as where their foods come from. Using AI to detect plant diseases and pests, pricision farming,to prevent product contamination especially while packaging, to improve personal hygene. Above all to help and develop optimally nutritious food with lower carbon footprints.
Technology will enable digital menus,consumers to construct smart diets,hyper-individualised approaches to physical and mental health. You list what you have in the fridge and the app sends a pre-existing recipe it found on the web or actually constructing new recipes from scratch each time with an AI [artificial intelligence]. This is going to be the future."

https://themadscientistskitchen.com/kashmiri-kahwah/ -recipe-container-17645
https://bostonorganics.grubmarket.com/recipes/scallions/marinated-seaw**d-and-tofu-salad
https://www.threelittlechickpeas.com/vegan-sushi-bowl/
https://minimalistbaker.com/7-ingredient-vegan-cheesecakes/
https://7news.com.au/sunrise/sarah-di-lorenzos-antioxidant-rich-smoothie-recipe-c-379755
https://www.timesnownews.com/health/article/worried-about-your-insufficient-vitamin-d-intake-enrich-your-diet-with-this-vitamin-d-rich-mushroom-recipe/651796

19/08/2020

HING: Asafoetida
Did you know that Hing comes from the same family as Celery, Parsley and Fennel? That it is one of the main ingredients in Worcester sauce?

The species are native to the deserts of Iran and mountains of Afghanistan, but are mainly cultivated in Pakistan and India. Hing is the dried latex or gum that gets discharged from the tap root or rhizome. It is resin like with a pungent and bitter taste due to its sulphur compounds.
Hing when uncooked is very pungent but gives a very nice umami flavor to the food once cooked. Since it has such a strong flavor, very little quantity is used. It is an essential in Indian cooking and is used in a lot in dals, sambhars,subzis and with ajwain in snacks and rotis or puris, khichdi. Of course it is essential to pickles.

Hing is loaded with a myriad of nutritional elements like carbohydrates, fiber, potassium, calcium, iron and an abundant host of essential oils.
Hing promotes metabolism. Due to its fibre, it is extremely effective in controlling blood sugar levels in the body and in maintaining proper body weight.

Asafoetida possess anti-inflammatory, anti-microbial, anti-fungal, antioxidant, antiviral, cancer chemopreventive, antidiabetic, antispasmodic, hypotensive properties. It is extremely beneficial in the treatment of indigestion, respiratory problems, nervous problems, hypertension, menstrual cramps. Traditionally it is used for the treatment asthma,whooping cough, colds, congestion, bronchitis, epilepsy, stomach-ache, flatulence, intestinal parasites, weak digestion and influenza. It prevents dental problems and cleanses the intestinal flora and reduces bloating.

The anti-inflammatory and pain-reducing properties, relax the throbbing blood vessels in the head and thus reduce headaches.
The anti-bacterial properties of hing inhibits the growth of any bacteria on the skin thus reducing pimples and rashes.
Hing being oily and moist in nature can do wonders for dry, brittle hair. Prepare a hair mask using hing, yogurt, egg white and almond oil and apply it over your hair from root to tips and keep it for an hour. Follow this routine once a week and notice visible results by getting naturally soft, lustrous hair.
Add few drops of hing oil to luke warm water and gargle it regularly. The anti-bacterial and anti-septic properties of hing helps in getting rid of dental problems like tooth decay, gum infection, bleeding gum, bad breath
Hing and ajwain infused in lukewarm water, or buttermilk drank regularly can aid digestion,boost metabolism , help loose weight, and cure headaches.
Add 1-2 drops of hing oil to hot water and inhale it through steam distillation method to reduce nasal and chest congestion. Or a paste of ‘hing’ is gently smeared around the chest and under the nose area so that its aroma enters the body and cures cold and flu and on the stomach to relieve colic,abdominal pain and menstrual cramps.

Taken in excess, hing can be harmfull. it can cause diarrhea, blood disorders, a miscarriage for pregnant women.

Nowadays, hing is easily available in various forms such as Churna (powder), Tailam (oil) and Vati (tablets and capsules). The churna can also be prepared at home by drying the herbs under direct sunlight and grinding them into a smooth, fine powder. Ingredients are hing, sonth (dried ginger), kali mirch (black pepper), pipali (long pepper), ajwain (carom seeds), saindhava namak (Black Salt), kala jeera (black cumin seeds) and safed jeera (white cumin seeds)

TRY:
htts://cookpad.com/in/recipes/12619074-asafoetida-chutney?via=search&search_term=hing
https://cookpad.com/in/recipes/12269185-stuffed-papad-with-hing-potato?via=search&search_term=hing
https://food.ndtv.com/food-drinks/how-to-use-heeng-in-cooking-3-simple-ways-to-use-this-pungent-spice-1772250
https://www.bbc.co.uk/food/asafoetida
https://www.sanjeevkapoor.com/recipe/Ayurvedic-Mukhwas.html

Radhika Toshniwal

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