Monday, May 16, 2011

22 Disease Fighting Super foods

Some foods get all of the glory. (Pomegranates, we’re looking at you.) But new research is uncovering the age-defying, disease-fighting, fat-blasting superpowers of common foods you already love. These 22 edibles are cheap, quick to prep, mouth wateringly delicious — and most are probably already in your kitchen. And to make it even easier for you to tap into their head-to-toe benefits, we created a tasty seven-day diet plan featuring every age eraser on our list. A diet that fights fine lines, fatigue and heart disease and helps you lose 2 pounds per week — what are you waiting for? Dig in!
Almonds - Savor this snack. Dieters who noshed on almonds daily shed 62 present more weight and 56 percent more fat than those who didn’t, a study from Loma Linda University in California finds. “The fiber in nuts may prevent your body from absorbing some fat, speeding weight loss,” says lead author Michelle Wien, R.D. Almond eaters also lowered their blood pressure, and the vitamin E in these nuts may keep skin supple.Reap the rewards. Chomp on 1 ounce (about 35) raw or roasted almonds daily.

Barley - Give your usual brown rice an upgrade. Barley has almost twice the fiber, plus cancer-fighting selenium. And beta glucan, a form of fiber in barley, helps lower cholesterol and reduces your body’s rate of fat absorption. When people with high cholesterol ate 3 to 10 grams of beta glucan daily, their levels of LDL (“bad”) cholesterol and triglycerides fell, a study in the Annals of Family Medicine shows.Reap the rewards. Quick-cook barley takes less time to prep but offers the same perks.
Bison - To sculpt sexy muscles, try this healthy beef alternative. The proof is in the patty: Three oz of ground bison deliver 50 fewer calories and nearly half the fat of a 70 percent lean beef burger. Choose grass-fed varieties; they contain more heart-healthy omega-3 fatty acids than beef from conventionally grain-fed cows.Reap the rewards. When you’re making bison burgers, avoid flare-ups and charring on the grill — both may be linked to higher cancer risk.

Black beans - Basic black is always in style; the darker a bean’s coat, the higher its antioxidant activity. Beans are so good for you, they straddle two slots on the food pyramid. “They have enough protein to be a meat, and the vitamins and fiber of a veggie,” says Christine Gerbstadt, M.D., spokeswoman in Sarasota, Florida, for the American Dietetic Association (ADA). One cup packs half your daily folate, blood pressure–regulating magnesium and energizing iron.Reap the rewards. Canned beans are as healthy as dried and don’t need soaking. Look for no salt added or rinse them to limit sodium.
Brussels sprouts - The vegetable you hated as a kid could help restore your youthful glow. Sprouts contain vitamin A to keep your immune system healthy and vitamin C to aid collagen building and fight wrinkles. Plus, they offer a phytonutrient that can help clear away carcinogenic substances in the body, says Keri Gans, R.D., spokeswoman in New York City for the ADA.Reap the rewards. Cook sprouts briefly and add olive oil; both help you nab more nutrients.

Cabbage - Be-leaf it! Women who ate more than three-cup servings of cabbage weekly slashed their breast cancer risk by 50 to 70 percent, a study from Michigan State University in East Lansing notes. Cabbage has phytochemicals that may ward off the disease. And it may lower your cholesterol nearly as much as oat bran, a study in Nutrition Research reveals.Reap the rewards. Steaming enhances cabbage’s cholesterol-lowering ability. To fight disease, serve slaw: Phytochemicals form only after vigorous cutting or chewing.
Coffee - Far from a vice, downing 1 to 3 cups of java daily might slash your risk for death from heart disease by as much as 25 percent, a study in The American Journal of Clinical Nutrition shows. The combination of antioxidants and certain acids in coffee may work together to soothe inflammation.Reap the rewards. Choose a medium roast for the most antioxidants. And pick a drip brew: Filter papers catch coffee compounds that may raise cholesterol.

Curry - Don’t save this spice for takeout night. Early research suggests that eating curry once or twice a week might halve your dementia risk. Curcumin, a pigment in curry, may dissolve Alzheimer plaques. It may also fight cancer. When patients took a curcumin supplement, the size and number of colon polyps they had was cut in half, a study in Clinical Gastroenterology and Hepatology notes.Reap the rewards. Pair curry with black pepper (sprinkle on vegetables) to absorb 2,000 percent more of its potent compounds.

Farmed rainbow trout - Eco-friendly farmed trout contains energizing B vitamins and brain-helping omega-3s. And eating any fish once or twice a week might make your brain function as if it were three to four years younger, a study from Rush University in Chicago reveals. The DHA in fish may replenish DHA stores in your brain.Reap the rewards. Eat this lean protein once a week.
Grapes - Like vino, the skin of fresh red grapes contains the protective chemical resveratrol, which may sharpen your brain and reduce your risk for both heart disease and cancer. “And there’s no alcohol, which has been linked to certain cancers,” Gerbstadt says. Pop a bunch for a ticker-saving dessert: Eating 1 to 2 cups of red and green grapes protects against the heart-harming effects of a fatty meal, a study in Vascular Pharmacology concludes.Reap the rewards. Go organic. Imported grapes, in particular, tend to have high levels of pesticides, reports the Environmental Working Group (EWG) in Washington, D.C.
Kiwifruit - Great things come in small packages: One kiwi packs more skin-brightening vitamin C than an orange, helping you get 94 percent of your daily quota. And unlike most fruit, kiwi provides some vitamin E to fend off free radicals and keep skin smooth. Plus, people who ate kiwis twice a day for 28 days were less prone to blood clots and lowered their blood triglycerides by 15 percent, a study from the University of Oslo in Norway finds.Reap the rewards. Hot fuzz! You can eat the outside of a raw kiwi; it contains filling fiber.
Mushrooms - Make room for ’shrooms. Adding mushrooms to animals’ diets stimulated the animals’ immune system in a way that might help ward off infections and cancer, researchers from Penn State University at University Park say. They speculate that the same would likely be true in humans, and that beneficial bacteria or nutrients within fungi’s cell walls may strengthen your defenses against disease.Reap the rewards. Aim for 2 teaspoons per day. This amount can cut women’s breast cancer risk by about two-thirds, a study in the International Journal of Cancer indicates.
Onions - Onions offer a trifecta of compounds to fight disease on all fronts: fructans, flavonoids and organosulfur. Fructans encourage the growth of beneficial bacteria in your gut, to thwart infection-causing bugs. Flavonoids prevent DNA damage that might lead to cancer. And organosulfur may keep blood clots at bay.Reap the rewards. Buy stronger onions such as northern yellow. They’re best for inhibiting liver and colon cancer cell growth. Sauté, simmer, grill and roast away — their superpowers can stand the heat.
Oregano - Mamma mia! A mere .5 tsp of dried oregano contains the same amount of antioxidants as 3 cups of raw spinach, says Wendy Bazilian, R.D., author of "The SuperFoodsRx Diet" (Rodale). The pizza and pasta topper is also a surprising source of fiber (1 tsp has 0.8 grams) and bone-building vitamin K.Reap the rewards. Dried and fresh oregano pack the same antioxidant punch. Sprinkle either version on chicken, omelets or fish.
Peanuts - What do wine and peanuts have in common? They both provide off-the-chart levels of resveratrol. And in addition to lowering cardiovascular disease and cancer risk, the high-fiber, protein-filled nibble also fights hunger, making it an ideal afternoon snack.Reap the rewards. Eat an ounce of roasted, toasted or boiled nuts. They contain more disease-fighting polyphenols than raw ones.
Pumpkin seeds - Mellow out with this soothing snack. Pumpkin seeds are rich in the calming amino acid tryptophan. The seeds also deliver phytosterols that may help lower cholesterol and help fend off certain cancers. Smashing!Reap the rewards. Toss seeds into granola, cereal, oatmeal, yogurt or salad to add crunch.
Shrimp - These little guys are a calorie bargain. One 4 oz serving sets you back only 119 calories but supplies 23 g of protein, omega-3 fatty acids and selenium, an antioxidant linked to lower rates of colon and lung cancer. Plus, eating about 10 oz of shrimp daily can raise your HDL (“good”) cholesterol by about 12 percent, researchers at The Rockefeller University in New York City have determined.

Reap the rewards. Look for Canada-caught shrimp for fewer contaminants. Frozen is fine; the big chill doesn’t nix the benefits.
Skim milk - It’s not only a bone builder. People who drank more than one glass of skim milk a day lowered their risk for colon cancer by 15 percent, a study from Harvard Medical School in Boston finds. The calcium and vitamin D in milk may work together to halt the growth of cancer cells. Sip a glass as a postworkout snack. “It helps your muscles recover faster, so you can get up and work out just as hard the next day,” Bazilian says.Reap the rewards. Buy organic or look for milk without antibiotics or hormones such as rBST.
Tart cherries - This red-letter fruit is a firmer, more sour variety than the sweet cherries you usually eat. They provide relief from inflammation and pain and may help you sleep. The red globes might make dieting hurt less, too: Rats that were fed the equivalent of 1.5 cups of tart cherries for 90 days metabolized sugar better and had less belly fat than those who didn’t consume cherries, a study from the University of Michigan at Ann Arbor shows.Reap the rewards. Look for dried or frozen tart cherries or juices without added sugar, and buy organic — conventionally grown cherries are high in pesticides, the EWG notes.
Watermelon -Tomatoes get all the buzz for lycopene, a pigment that reduces your risk for heart disease and may help ward off certain cancers. But watermelon supplies more of the carotenoid, says Elizabeth Somer, R.D., of Salem, Oregon. The juicy fruit is also brimming with citrulline and arginine, which keep arteries healthy and help increase blood flow. Bikini bonus: One cup has only 46 calories and is 92 percent HO, quenching your thirst and helping you stay slim. Reap the rewards. Leave your melon on the counter to maximize its antioxidant content. A watermelon produces more carotenoids at room temperature than it does when chilled, according to USDA research.
Whole-wheat pasta - Surprise! These heart-helping noodles have a lower glycemic index than whole-wheat bread, says SELF contributing editor Janis Jibrin, R.D. That means they won’t cause blood sugar spikes. “Pasta gets a bad rap, but 1 cup of whole-wheat pasta has triple the fiber of regular pasta, so it’s really satisfying” Gans says. And people on a diet featuring whole grains lost more belly fat than those on a plan that included refined carbohydrates, a study from Penn State University College of Medicine in Hershey indicates.Reap the rewards. Not a fan of whole-wheat pasta’s chewy texture? Mix it with regular pasta at first, then slowly skew the ratio.
Yellow corn - Lend us an ear: This grain is healthful in all forms, be it baby corn or popcorn. Research from Purdue University in West Lafayette, Indiana, reveals that milled yellow corn products — such as cornmeal, grits and corn flour — are rich in the carotenoids zeaxanthin and lutein, two antioxidants that protect your eyes and skin from UV damage.Reap the rewards. Steam corn briefly to maintain the cholesterol and blood sugar–lowering benefits of the kernels.

Monday, April 18, 2011

Masala Fried Fish- Kerala Easter recipes

Masala Fried Fish is made by marinating fish in an onion-green chilly paste, then frying it in oil. Onions are potatoes are fried in oil along with the left-over marinade and then served with the fish. The onion-green chilly paste imparts a nice flavor to the fish. It is better to marinate the fish for a few hours so that all flavors are absorbed by the fish. You can serve this dish when you have guests. The fried onions and potatoes definitely make this dish savory
Ingredients
1.Fish (cut into medium sized pieces) – 8 to 10 pieces (I used Tilapia)
2.Sliced Red Onions – 1 large
3.Potato (sliced into thin discs) – 1 small
4.Lemon Juice – 1 tbsp
For Marinade
1.Kashmiri Chilly Powder – 1 tsp
2.Turmeric Powder – 1/2 tsp
3.Fish Masala Powder – 1 tbsp (optional – I used Eastern Fish Masala)
4.Ginger Garlic Paste – 1 tbsp
5.Black Pepper Powder – 1 tsp
6.Fenugreek Powder (Uluva Podi) – 1/4 tsp
7.Lemon Juice – 1 tbsp
8.Salt – to taste
For Grinding
1.Diced Onions – 1 small
2.Green Chillies – 4 (Please alter according to your taste buds)
Preparation Method
1.Clean the fish thoroughly and soak it in water along with 1 tbsp lemon juice for a few minutes.
2.Drain and cut it into medium sized pieces suitable for frying.
3.Grind the onions and green chillies into a smooth and thick paste adding very little water.
4.Prepare a marinade using this onion-green chilly paste and all the other ingredients mentioned above.
5.Apply the marinade on the fish thoroughly. Refrigerate the marinated fish for around 2 hours. The longer you marinate the better it tastes.
6.Heat oil in a non stick frying pan for shallow frying. Place the fish carefully in the pan so that oil doesn’t splutter. Reserve the marinade.
7.Shallow fry the pieces on medium heat, turning sides occasionally.
8.Make sure to fry the fishes on medium heat so that the masala doesn’t get burnt. Drain the fish onto paper towels.
9.Add the onions and potatoes to the same oil and saute until soft.
10.Add the leftover marinade and continue sauteing until the onions are brown and the potatoes have been cooked. It will take around 20 minutes for the onions to brown.
11.Transfer the onion-potato masala to a serving bowl and place the fried fish on this masala.
12.Serve this Masala Fried Fish as a starter or as a side with Rice.

Sunday, April 17, 2011

Fried Masala Shrimps - Kerala Easter Recipes

Ingredients
1.Shrimps (Peeled and deveined) – 20 Nos.
2.Lemon Juice – 2 tbsp
3.Oil – 1 tsp
For Marinade
1.Chilly Powder – 1 tsp
2.Turmeric Powder – 1/2 tsp
3.Fenugreek Powder (Uluva Podi) – A pinch
4.Black pepper Powder – 1/4 tsp
5.Fish Masala Powder – 1 tsp (optional)
6.Ginger Garlic Paste – 1 tbsp
7.Lemon Juice – 2 tbsp
8.Salt – to taste
Preparation Method
1.Clean and wash the shrimps thoroughly. Add 2 tbsp of lemon juice to the shrimps and soak it in water for 5-10 minutes. This will help in eliminating any unwanted odour from the shrimps. Drain the water and keep the shrimps aside.
2.Prepare a marinade using the above ingredients and apply it on the shrimp. Keep it in the refrigerator for half an hour.
3.Heat a non stick Tava (Griddle) or Frying Pan and spread a few drops of oil on the surface (Alternatively, you can use cooking spray).
4.Place the marinated shrimps on the hot pan and cook covered on medium heat for 3-5 minutes.
5.Flip the shrimps and fry for another 3-4 minutes till they begin to brown.
6.Be careful not to burn the shrimps as the taste will change drastically.
7.Remove from pan and serve immediately along with a wedge of lemon.

Spicy Beef Tomato Curry - Kerala Easter Recipes

Ingredients
1.Cubed Beef – 2 lbs or 1 kg approx
2.Diced Onions – 1 big
3.Ginger Garlic Paste – 1 tbsp
4.Coriander Powder – 1 tbsp
5.Red Chilly Powder – 1 tsp
6.Meat Masala Powder – 1 tbsp
7.Home Made Garam Masala Powder – 2 tsp
8.Crushed Tomatoes – 1 can (approx 1 cup)
9.Oil – 2 tbsp
10.Mustard Seeds – 1/2 tsp
11.Salt – to taste
12.Water – as needed
Home Made Garam Masala Powder
You can dry roast and grind the following ingredients to make Fresh Garam Masala Powder.
1.Cloves (Gramboo) – 10
2.Cardamom (Elakka) – 4
3.Cinnamon stick (Patta/Karukapatta) – 2 pieces of 1” inch length each
4.Star Anise (Thakkolam/Nakshathra Poo) – 1
5.Fennel seeds (Perinjeerakam) – 1 tbsp
For Marinating the Beef
1.Home Made Garam Masala Powder – 2 tsp
2.Meat Masala Powder – 2 tbsp
3.Red Chilly Powder – 1 tbsp
4.Coriander Powder – 1 tbsp
5.Turmeric Powder – 1 tsp
6.Pepper Powder – 1 tsp
7.Minced Garlic – 5 or 6 cloves
8.Minced Ginger – 2 tbsp
9.Slit Green Chillies – 4
10.Curry Leaves – A sprig
11.Salt – to taste
Preparation Method
1.Wash the beef thoroughly and allow the water to drain.
2.Marinate the beef with all the above ingredients and keep it aside for 30 minutes to 1 hour.
3.Pressure cook the beef with 1/2 cup water. The cooking time varies depending on the beef used. For stew beef, I pressure cook it on medium heat for 2 whistles. The beef which we get in Kerala has a longer cooking time. So pressure cook accordingly. If you don’t have a pressure cooker, you can cover and cook the beef in any big pan for around 45 minutes to 1 hour until tender.
4.Meanwhile heat oil in a non stick pan and splutter mustard seeds. Add onions and saute until the onions become translucent.
5.Add ginger garlic paste and saute for a few more minutes until the raw smell disappears.
6.Reduce heat and add red chilly powder, meat masala powder, garam masala powder and coriander powder. Saute for 2 minutes.
7.Add the crushed tomatoes along with 1 cup water and salt to taste. Cover and cook for around 10 minutes until the tomatoes are cooked thoroughly.
8.Open the pressure cooker and transfer the cooked meat along with its gravy to the above pan. Mix everything well.
9.Cover and cook on medium heat for 5-7 minutes so that the masala gets coated on the meat. Add salt if needed.
10.Serve this Beef Curry with Rotis or Appam.

Easter in Kerala

Easter is the central feast in the Christian liturgical year. According to the Canonical gospels, Jesus rose from the dead on the third day after his crucifixion. Christians typically celebrate this resurrection on Easter Day or Easter Sunday (also Resurrection Day or Resurrection Sunday), two days after Good Friday and three days after Maundy Thursday. The chronology of his death and resurrection is variously interpreted to be between AD 26 and 36, traditionally

The content of Easter was gradually analyzed into historical events and each began to be celebrated on a different day. As a result, Easter grew into a Holy Week and came to have a preparatory season to precede and a festive season to follow. Thus we have four distinct periods in connection with the observance of Easter –

1. Lent, the forty preparatory penitential days.

2. Holy Week including the Thursday, Friday, Saturday and Sunday.

3. The Octave of Easter (classical time for Baptism) and

4. The paschal season or Easter time extending over forty more days.

On Holy Thursday the Lord's supper is held in the evening. The washing of feet is a remarkable trait, emphasizing the love for one another. At home there will be the rite of the paschal bread. After supper, the 'cross cake' is brought out and cut into pieces. A piece is broken, dipped into sauce and handed over to each member of the family in due order. Good Friday is a day of grief when churches are empty and dark. Services are held in the afternoon. In most churches one finds a bitter drink prepared from leaves, vinegar, etc for everyone to taste after the service. Holy Saturday is a day of mourning and wailing. A total silence reigns the church from morning to dusk. But by ten at night the church is full to observe the Easter Vigil. In the gloom which envelops the church, new fire is struck from flint and blessed. A big candle is then consecrated and from it is lighted many candled indicating the resurrection. Bells peal, music fills the air and light floods the hall. Hallelujah is the joyous word of Easter wish. Easter Sunday is a quiet day and the celebrations rather spiritual and inward rather than social and showy. There will be grand dinner at homes and visit of relatives

Monday, March 21, 2011

Vishu Recipe –Payaru Olan (Steamed Vegetables & Whole Pulse)


Ingredients

To Pressure Cook

1 kg white Bopla

4 tbsp Chowli seeds

3 green chillies

Salt to taste

For seasoning

3 tbsp. coconut oil

½ Coconut

Making

Peel and cut white bopla.and add chowli seeds .wash vegetables and pressure cook along with salt and chillies till done .Extract coconut milk and add along with coconut oil and bring to a boil.Serve hot .

Vishu Recipe –Thengai Paal Olan (Steamed Vegetables in Coconut Milk)


Ingredients

To Pressure Cook

1 kg white Bopla

½ kg green pumpkin

50 gms. Chowli beans ( optional)

3 green chillies

Salt to taste

For seasoning

½ Coconut

3 tbsp. coconut oil

Making

Peel and cut white bopla and green pumpkin to big pieces .(4 cm * 4cm pieces, but tin). Cut chowlito 4cm pieces.wash vegetables and pressure cook along with salt and chillies till done .Extract coconut milk and add along with coconut oil and bring to a boil.Serve hot .

Vishu Recipe –Olan (Steamed white pumpkin)

Ingredients

To Pressure Cook

1 kg white Bopla

½ kg green pumpkin

50 gms. Chowli beans ( optional)

3 green chillies

Salt to taste

For seasoning

3 tbsp. coconut oil

Making

Peel and cut white bopla and green pumpkin to big pieces .(4 cm * 4cm pieces, but tin). Cut chowlito 4cm pieces.wash vegetables and pressure cook along with salt and chillies till done .Add coconut oil and bring to a boil.Serve hot .

Sunday, March 20, 2011

Vishu Recipes -Keerai chundal (Dry Leafy Vegetable Curry)


Ingredients

3 bundles chowli leaves

½ tsp. turmeric powder

1 ½ tbsp. curry powder

Salt to taste

For seasoning

1 tsp. mustard seeds

2 tsp. black gram dal

2 red chilies (broken)

2 tbsp. oil

Making

Clean, cut and wash chowli leaves. Heat oil and add mustard seeds, black gram dal and red chilies. When brown, add chowli leaves, salt and turmeric powder. Cook on a low fire till done .Add curry powder and cook for a few minutes. Serve hot.