Health and Nutrition with Parul

  • Home
  • Health and Nutrition with Parul

Health and Nutrition with Parul Qualified Nutritionist

These bolls are mixture of melted jaggery and roasted peanut.Jaggery- It is good source of Iron, 11 mg in 100 gram or 61...
15/01/2024

These bolls are mixture of melted jaggery and roasted peanut.
Jaggery- It is good source of Iron, 11 mg in 100 gram or 61% of RDI. 100 grams( half a cup) jaggery may contain 383kcal energy, 65-85 grams sucrose, 10-15 grams fructose. It’s is good replacement of sugar which is simple glucose for diabetic patients because of its molasses content but in a limited amount. Again it is rich source of magnesium 70-90 mg, about 20% of RDI. Potassium 1050mg, 30% of RDI.
Manganese 0.2-0.5 mg or 10-20% of the RDI. Jaggery is rich in antioxidants, boost digestive health, treat anaemia, gives energy, boost immunity, relieves menstrual pain.

Peanuts-
It is good source of plant based protein, dietary fibre, oil and wide range of different nutrients like Vitamins B, Vitamin E, minerals like iron, zinc, potassium, magnesium, manganese, copper with different antioxidants like flavonoids, phytosterols that blocks the absorption of cholesterol from diet. It contains good amount of protein and contains all 20 amino acids.

People with this allergy should avoid peanut products.

Recipe- Melt solid jaggery in white butter(1 tsp.) until it becomes watery. Add roasted, crushed peanuts and mix well. Let it be cool. After, either make boll shape or make cake of this mixture in greasy plate. Cut into a pieces.

A Home made recipe for not so pleasant winter. This Laddu is mixture of Sonth(Dry Ginger), Gond( Edible gum) and Chana d...
11/01/2024

A Home made recipe for not so pleasant winter.

This Laddu is mixture of Sonth(Dry Ginger), Gond( Edible gum) and Chana dal( Splitchickpeas) with different dry fruits.
Gond is good for strengthening bones, muscles and has warming effect on the body. It prevents common ailments like cough, cold and reduce the back pain during winter season. This is good for boosting immunity and stamina.

Sonth or dried ginger has anti- inflammatory properties to treat sore throat and it keeps body warm, it is used as traditional medicine.

Chana dal powder is good source of protein to help in body building.

Good for pregnant and lactating women.

Recipe- Roast split chickpeas until brown in pure ghee (Clarified butter). Add deep fried finely crushed gond and dry fruits in it. Add Sonth according to taste. Add sugar. Mix well. Make small bolls which is called “Laddu.”

Chia seeds come in Lamiaceae family (Salvia hispanica) are edible seeds, oval and grey with black and white spots. These...
21/02/2021

Chia seeds come in Lamiaceae family (Salvia hispanica) are edible seeds, oval and grey with black and white spots. These seed are hydrophilic (water absorbing property) in nature and when soaked in water, give mucilaginous texture in different food and beverages.
Chia seeds are very good source of Vitamin B, thiamine and niacin provide 20% or more of the daily value from 100gms. It is moderate source of riboflavin and folate (14% and 12% respectively).
These seeds are also rich in calcium, iron, magnesium, manganese, phosphorus and zinc, gives 63%, 59%, 94%, 130%, 123%, 48% respectively of daily value (100gms).
Chia seeds oil have unsaturated fatty acid linolic acid and linolenic acid, rich in omega-3 and good for body whereas seeds are very less in calories and high in fiber.

How to use:
Chia seeds can be used in adding up in juices, smoothies, yogurt, morning breakfast or different energy bars, milk pudding or simply sprinkle on the salads or yogurt.

28 grams or 2table-spoon= single ounce.
Chia seeds are gluten free and whole grain-food. These are rich in antioxidants and can have positive health effect.
28 grams of chia seeds give 12 grams of carbohydrate whereas 11 grams is fiber.

Health benefit:
Chia seeds are very popular these days of having high nutritional value. It increases blood levels of Omega-3 fatty acid which is really important for body and brain.
Chia seeds are healthy for improving the condition of blood sugar level.
Chia seeds and chia flour both have tendency to reduce blood pressure in individual because of having high content of fiber.
High fiber intake improves gut health and decrease the risk of other disease.
1 ounce (28grams) of chia seeds give 11 grams of fiber which is 29% and 44% of RDI for men and women respectively.
Due to water absorbing tendency and insoluble fiber of chia seeds, it improves satiety value of tummy, volume of food in intestine so reduce the hunger. It decreases risk of diabetes, increases stool bulk and reduce the constipation.

Avoid:
If individual is taking blood thinning medications, consult with your doctor before having large amount of chia seeds in the diet, because omega-3 fatty acid may have blood thinning effect.
In case of diarrhea, better to avoid chia seeds. Large amount of fiber includes bloating, gas, cramping and diarrhea.

Recipe:
Mango-Orange Smoothie: (Gluten free, vegetarian)
This mango-orange smoothie with chia seeds is the power breakfast and best way to energized you and start your day.

Serving: 1

Total time: 10 mins

Ingredients:
• 100ml or ½ cup (3 ounce) freshly squeezed orange juice
• 1 small or ½ large mango, peeled and chopped
• ½ cup plain yogurt
• 1 tablespoon chia seeds

Direction:

1. Put all the ingredients in a blender and blend until smooth.
2. Pour in the glass and enjoy.

Jaggery is a concentrated product of cane juice, made from date or palm sap without separation of the molasses and cryst...
28/10/2020

Jaggery is a concentrated product of cane juice, made from date or palm sap without separation of the molasses and crystals. It can be vary from golden brown to dark brown in colour, contains 50% sucrose, 20% invent sugars and up to 20% moisturiser whereas some other insoluble matter i.e. wood ash, protein and fibers.
Jaggery is more nutritious than sugar like 100 gram(half cup) of jaggery provide 383 calorie, 65-85 gm sucrose, fructose and glucose 10-15 gram, protein 0.4 gm, fat 0.1gm, iron- 11mg or 61% of RDI (Reference daily intake), magnesium 70-80mg or about to 20% of RDI, potassium 1050 mg or 30% of the RDI, manganese 0.2- 0.5mg or 10-20% of the RDI. Jaggery is also rich is small amount of B-vitamin and mineral such as calcium, zinc, phosphorus and copper.
When compare sugar with jaggery, sugar contains “empty calorie” means calorie without any vitamins or minerals.

How to use-
As jaggery can be grated or broken up, used as a replacement of sugar in food and drink. In India, it is used as mixture with coconut, peanuts or condensed milk to make traditional desserts and candies, jaggery cake, chakkara pongal, desert made from rice and milk. It is also used as traditional drink such as palm wine.
In western countries jaggery mainly used for baking and sweetening of tea and coffee.

Health benefits-
Jaggery may helps in digestion, stimulate bowl movement and to ease constipation.
As jaggery is high in iron and provide 61% of RDI, 20gram of jaggery, (give 2.2 mg of iron, about to 12% of RDI) can have on daily basis in different forms of food. It prevents anaemia. After having jaggery better to have a glass of lemon water i.e. vitamin C, which helps in absorption of iron in the body.

Avoid-
Excessive intake of jaggery may increase risk of obesity, heart disease, high blood sugar and type-2 diabetes.

26/10/2020

Quinoa is very popular nowadays. It is plant based food while rich in protein, fiber, magnesium, vitamin B, iron, potassium, calcium, phosphorus, vitamin E and antioxidants. A cup of quinoa provides more protein and fiber than the same amount of rice. It is a good substitute of gluten free diet.

Flax SeedsFlax Seeds commonly known as linseeds, come in brown and golden colour. These are plant-based source and good ...
25/10/2020

Flax Seeds
Flax Seeds commonly known as linseeds, come in brown and golden colour. These are plant-based source and good for vegetarians. Flax seeds are high in protein, dietary fiber, several vitamins and minerals. These seeds are rich in thiamine, magnesium, potassium, phosphorus and very good source of omega-3 fatty acid. Omega-3 fatty acid is very good for brain health, help in reducing LDL (low density lipo-protein) i.e. blood cholesterol. It is good for joints and immune system too. 30 grams of flax seeds consumption for 3 months continuously help in weight reduction, reduces BMI (body mass index-29 and over). High fiber content in flax seeds, help in keeping colon healthy to avoid colon cancer whereas fiber work for softening of stool, reduce constipation. As flax seeds are rich in omega-3 fatty acid, reduces the risk of Alzheimer’s and other form of dementia of some extent. Flax seeds are plant source and having phytoestrogen, naturally occurring forms of the female hormone oestrogen, which help in either reducing high level of oestrogen. It affects in positive side, unpleasant effect of the menopause like flushing and night sweats.

How to use
Flax seeds can be used to soaked overnight in water, mix with different food like cereal, salad, vegetable curry, soup and smoothie ether in whole or grounded form.

Calories
100 grams of flax seeds provide 534 k calories.

Avoid
If person is suffering from bowl problems such as diverticulitis, avoid this.

Address


HA0

Website

Alerts

Be the first to know and let us send you an email when Health and Nutrition with Parul posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Health and Nutrition with Parul:

Shortcuts

  • Address
  • Alerts
  • Contact The Practice
  • Claim ownership or report listing
  • Want your practice to be the top-listed Clinic?

Share