Loading...

Follow The Tastes of India on Feedspot

Continue with Google
Continue with Facebook
or

Valid

Keto Diet is usually considered a difficult diet. Let us make it simple for you. This article ” Top 10 Best Fruits and Vegetables to Eat on a Keto Diet” is a guest post by one of our guest authors, Sofia Norton, which will guide you to the best fruits and vegetables to eat, while you are on a keto diet.

The ketogenic diet (aka keto) has become quite popular in the last couple of years. A high-fat, low-carb eating plan, most people associate this diet with non-vegetarian food. However, keto is not a diet based on specific foods. Instead, keto is a diet based around a macronutrient ratio that you can and should meet by eating a variety of fruits and vegetables. This helps dieters stay well-nourished and their digestive system running smoothly. But which fruits and vegetables work best with keto? Keep reading to find out.

Why Do I Need Fruit and Vegetables on Keto?

The ketogenic diet turns everything we’ve been told about nutrition upside down. On this diet, you need to reduce carbohydrates to make up less than 10% of your daily calories. Furthermore, fat should make up the majority of your calories (up to 80%) and your protein intake needs to be moderate (15-25%). For reference, the Institute of Medicine (IOM) states that carbs should make up 45-65% of your daily calories.

This change in nutrient balance is often referred to as the ketogenic macronutrient ratio. This is the cornerstone of the keto diet and what triggers ketosis on this diet. Ketosis is when your body is burning fat more than normal to make fuel substrates called ketones that replace glucose.

In order to achieve this macronutrient ratio, you need to avoid high-carb foods like wheat, legumes, sugar, honey, most fruit, and starchy vegetables. On the other hand, eating low-carb vegetables and fruit will help keep your carbohydrate intake to the recommended minimum while also helping you get nutrients like vitamin C and fiber.

Fruit and vegetables also provide many other key nutrients as well as unique health benefits thanks to their abundance in antioxidants and phytochemicals.

Best Vegetables to Eat on a Keto Diet

As already explained, low-carbohydrate vegetables are recommended on a keto diet. But how do you know which ones are low in carbohydrates?

As a general rule, most below-ground vegetables are high in starch and sugar, while above-ground veggies tend to be better for keto. A sweet taste is also a dead giveaway that a vegetable is high in carbohydrates. Of course, there are many exceptions to these rules, so do look at them as rough guidelines.

A more failproof approach is simply researching the carbohydrate content of vegetables. You can do this with the help of nutrition databases like SELF Nutrition Data and USDA Food Composition Databases. You can also download keto diet apps which have large food databases and other handy features.

However, most keto dieters simply stick to ready-made lists of best low-carb vegetables to eat on a keto diet. If you’d like to take this approach, here are keto veggies to include into your shopping list and keto meal plan.

Avocado

High in fat, moderate in protein, and low in carbs, the mighty avocado is the perfect keto vegetable. A whole avocado has almost 30g of fat and only 3.5g net carbs. Additionally, you get 13.5g of fiber from one avocado, which is over 50% of the Reference Daily Intake (RDI) for this nutrient.

Cruciferous

Cruciferous vegetables are a family of vegetables that includes cabbage, broccoli, cauliflower, Brussels sprouts, bok choy, turnip, kohlrabi, and many others. These vegetables tend to be low in carbohydrates, with most containing less than 5g net carbs in a 100g serving. There’s ample scientific evidence that they’re powerful in cancer prevention.

Zucchini

One medium zucchini has only 4.4g net carbs and plenty of vitamins C, B6, folate, riboflavin, and the heart-healthy mineral potassium. Zucchini is also a great choice for keto because they are versatile, and many keto dieters like to make zucchini noodles, aka zoodles, to replace wheat pasta.

Leafy greens

Spinach, kale, lettuce, parsley, watercress, Swiss chard, arugula, and other leafy greens get the thumbs up on a keto diet. They tend to be very low in carbohydrates, but high in fiber and especially high in minerals. A whole bunch of spinach, for example, has less than 5g net carbs but around half the RDI for calcium, iron, magnesium, potassium, and copper.

Asparagus

There are only 2.5g net carbs in a cup of asparagus. Asparagus is also a relatively good source of vitamin A, vitamin C, folate, and iron (over 10% RDI). They’re rich in saponins, which studies found can help fight certain types of cancers.

Celery

Celery stalks are the perfect keto crudité. Use them with avocado and yogurt-based dips or spread some peanut butter over them to get a quick and easy keto snack. Some dieters also like to make celery juice and they help give soups and stews lots of flavors. Celery is a modest source of micronutrients. But on the bright side, celery has anti-inflammatory, anti-bacterial, and blood glucose-lowering effects.

Mushrooms

Mushrooms are not vegetables botanically speaking. But from a culinary standpoint, they’re definitely considered veggies. Add them to your keto meals to enhance flavor and texture. Studies show that many mushrooms work like prebiotics, feeding friendly gut bacteria and contributing to better gut health.

Nightshades

All nightshade vegetables except for potatoes are allowed on a keto diet. These include tomatoes, eggplant, and peppers. However, they are a bit higher in carbohydrates than many other keto veggies. The trick is to eat them in moderation – one to two servings a day should be enough.

There are countless other vegetables that you can enjoy on a keto diet. Good examples include fennel, radish, ginger, onion, green beans, artichoke, and so on. Make sure to check the nutrition facts and adjust your portion sizes to stay within your keto macros.

Best Fruit to Eat on a Keto Diet

Most fruit is not allowed on a keto diet. That’s not surprising given that most fruit is high in sugar. However, there are a couple of exceptions that you can enjoy occasionally and in moderation.

Berries

Strawberries, blueberries, raspberries, mulberries, and goji berries are all allowed on a keto diet. That’s because berries are lower in carbohydrates than most fruit. A half a cup of strawberries, for example, has around 4g net carbs, while the same serving of banana has 22g net carbs. Berries add natural sweetness and flavor to keto breakfasts and desserts. They can also help you meet your RDI for vitamin C and studies found they ‘re exceptionally high in disease-fighting antioxidants.

Lemon

Lemons are a popular fruit on a keto diet because they can be used in a wide range of recipes: guacamole, vinaigrettes, smoothies, dips, and sauces. The juice from one lemon will give you only 4g net carbs, but you will likely use even less on a keto diet.

Starfruit

A 100g serving of starfruit has approximately 4g net carbs, which isn’t all too bad. Also called carambola, starfruit is an exotic fruit, and you can find it in two types: a small sour type and large sweet type. Consume it moderately because it tends to be high in oxalic acid, which can be harsh on the kidneys.

Other fruits that can be consumed sparingly on keto include passionfruit, honeydew melon, and watermelon. However, it’s best to stick to berries and avoid all other fruits just in case.

Takeaways

The ketogenic diet is a high-fat, low-carb eating plan and one which you can follow with the help of keto-friendly fruits and vegetables. Fresh produce will help you get enough nutrients that are hard to obtain from other keto diet staples. Fruits and vegetables also contain antioxidants, which can contribute to good health by lowering oxidative stress and inflammation – the leading causes of many dangerous diseases.

The post Top 10 Best Fruits and Vegetables to Eat on a Keto Diet appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Ragi Paniyaram is a combination of ragi flour and leftover Idli dosa batter, seasoned with onions, green chilies, and coriander leaves. Ragi Paniyaram goes really well along with kara chutney or any kind of coconut chutney.

India, the world’s largest democracy is celebrating the biggest festival of democracy – elections. And this time it is a lot different from how it used to be all these years.

In fact, we have never felt so much politically aware as we are now. At times I wonder, what were we even thinking about, all these years when we went to vote.

Ironically, the answer is “nothing”.

Yes, because we were programmed that way. To think about “nothing”. The only thing that really mattered was to vote for a candidate from the “Grand Old Party”.

Why?

Because they were the “Grand Old Party”.

The days of the Maharajas and Kings were over and we had become a “Sovereign Democratic Republic” in 1950, which was later amended to “Sovereign, Socialist Secular Democratic Republic”.

But we never really got out of that “Praja” (subjects) mindset. And possibly that is why we voted that way.

With the advent of social media and electronic media, things have changed. People are now becoming increasingly aware.

They are in fact becoming politically aware. They are doing their research about what the candidates from their constituencies are doing for their welfare. They are then comparing that to their expectations and making their decisions.

Literacy, has also played a role in this transformation, to a great extent.

So, does that mean everything is hunky-dory in the Political Scene in India?

Not really.

Politics cannot be clean. It will never be.

And hence, there is a lot of filth out there when it comes to politics. And a lot of the so-called “subjects” still go and vote for their masters as they did all these years, which brings in a lot of tainted politicians into the mainstream administration..

That will change. The system is getting cleansed slowly and it will get completely cleansed one day.

But we cannot wait until that day to exercise our democratic right to vote and choose the best person to run the country.

Hence it is important to vote. So ensure you go out there and vote…

Vote for good administration, a scam free government, development, and nationalism. Don’t get swayed away by the “Freebies” being doled out. They are temporary measures.

Vote for permanent solutions. Vote for stability.

Ragi Paniyaram Recipe – How to Make Finger Millet Paniyaram

Ragi Paniyaram is an easy to make recipe for breakfast and even for tea time snack. Ragi Paniyaram is not only easy to make but it is a healthy recipe too. So whenever you have leftover idli dosa batter and ragi flour at home you can simply make this recipe. The usage of Idli dosa batter in it gives a nice sour taste to this recipe. You can also make this recipe from scratch, by grinding a batter using rice, urad, and ragi.

But I prefer making paniyaram this way. I always keep stock of ragi flour at home and whenever I have leftover idli-dosa batter, I just add ragi flour and some onion, green chilli and make paniyaram. I like to add sauteed onions to it. But if you feel lazy, you can also add raw onion to it. Ragi paniyaram can be served along with kara chutney and any coconut chutney of your choice.

You might also like:

Masala Paniyaram Recipe

Idli Recipe

Masala Dosa Recipe

Ven Pongal Recipe

Hey, one more thing. In case you don’t have paniyaram pan you can order the same by clicking the link below.

Cast Iron Paniyaram Pan

Non Stick Paniyaram Pan

Non Stick Paniyaram Pan with Lid

Ragi Paniyaram Recipe

Ragi Paniyaram is a combination of ragi flour and leftover Idli dosa batter, seasoned with onions, green chillies and coriander leaves.

  • 1 cup Idli Batter
  • ¼ cup Ragi Flour
  • 1 Onion (finely chopped)
  • 2 – 3 nos Green Chilies (finely chopped)
  • Curry leaves (few, finely chopped)
  • 2 tbsp Coriander Leaves (finely chopped)
  • 1/2 tsp Urad Dal
  • 1/4 tsp Mustard Seeds
  • 1 tbsp Coconut Oil
  • Oil (to shallow fry)
  • Salt (to taste)
  1. Heat coconut oil in a small pan over medium flame.
  2. Add mustard seeds to it.
  3. Once the seeds start crackling add curry leaves, fry for few seconds.
  4. Add urad dal to it and fry until slightly brown.
  5. Now add chopped onion and green chilli, saute until onion turns light pink.
  6. Turn off the flame and let the mixture cools down.
  7. Take a large bowl, add idli-dosa batter to it.
  8. Add onion mixture, coriander leaves and salt to taste. Mix well.
  9. The batter should not have runny consistency like dosa batter, neither it should be too thick like idli batter.
  10. Add little water, if the mixture is too thick.
  11. Now heat paniyaram pan over medium flame.
  12. Add a few drops of oil in each round mould.
  13. Pour a spoonful of batter into each one. (fill only until 3/4 of each mould).
  14. Cover it with a lid or plate and cook over medium flame for around 2-3 minutes or until bottom surface turns light golden brown.
  15. Remove the lid and flip each paniyaram using a fork and spoon.
  16. Cook another side for about a minute until the bottom surface turns light golden.
  17. Remove them using a spoon and transfer to a plate.
  18. Serve hot along with kara chutney or any kind of coconut chutney of your choice.

A lot of time, effort and passion goes into each post. My greatest satisfaction comes from your feedback. If you really liked this post and found helpful to you, please take a minute of your time to leave a comment and share it so that others have access to it as well. Thank you all for your support.

The post Ragi Paniyaram Recipe – How to Make Finger Millet Paniyaram appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Pyaz wale Karele ki Sabzi recipe is a tasty side dish. Pyaz wale Karele ki Sabzi recipe goes really well along with roti and paratha.

I remember those good old days when advertisements were made about common men – people like you and me. Those ads were simple and were made to look like it was just another point of time in our day to day lives.

These ads had an instant connect with us. The instances in these ads looked like it was plucked straight out of our lives and this connected us to the brand. And this was what led to brand loyalty.

I still remember my parents using the same brand of detergent or, toothpaste for years.

The actors in these ads were both not-so-famous models and some celebrities. Celebrity worship in those days wasn’t the way it is now.

So, more than us relating to the celebrity or, being awed at their presence in the ad, it was the content in the ad that connected to us..

Then celebrity worship took a new shape. And celebrities became demi-gods and even gods for some.

And with that changed the advertising world.

There were very few ads that were made on us – the consumers or, common-man. Instead, there were product endorsements.

You would see a celebrity coming on the screen and recommending a product. In fact, it was not just a recommendation. They would act as if they have been using the product for years and are recommending it just because they like it.

But did they really use it?

I suspect. Do you really think a celebrity would use a budget phone when he can easily afford an iPhone? After all that is a status symbol today.

The fact is that they endorse a product because they get paid for it.

And a lot of people go out there and buy that product just because their favourite star recommended it.

If you are wondering, if that really happens, then the fact is that it does. Else why would all of those companies spend millions on paying these stars in order to endorse their products?

But there are a few others who research, review and then pick the product that is the best as per their judgment.

Today, all celebrities are no more the “ideals” that they used to be. We have seen it in the news recently how some of these role models fell in disgrace.

We are not against any of these celebrities endorsing products. They are getting paid and they have all the right in the world to do it.

But what is worrying is this other role that celebrities are trying to take these days, that of preachers.

I know of a certain movie star who even represents the UN, coming on television and preaching about not bursting crackers during Diwali (Diwali is a festival where a lot of crackers are burst).

Then after a few days, the same star spends lakhs on fireworks at her wedding. These fireworks are said to have gone on for a few hours.

For celebrities, it is no more “Practise what you preach”. Instead, it looks like “Preach what you are paid for”.

Everything today is an advertisement. And advertisements are governed by money.

As consumers – of products, services, and information, it is important that we use our minds to judiciously evaluate what we are consuming.

Then decide if it is something you really want to consume irrespective of if it is a product or, a socially relevant message.

Pyaz Wale Karele ki Sabzi Recipe

Pyaz wale Karele ki Sabzi is a combination of karela and onion. The addition of lot’s of onion in this recipe reduces the bitterness of karela and gives an amazing taste to it. So even if you are not a karela lover, I would say just try it once and this recipe would be your all-time favourite recipe.

While I was in school I used to tell my Mom that bitter gourd is something probably I would never eat, because of its bitterness. But then I am not sure how this change happened and I started loving any kind of recipes made out of bitter gourd. There is one more recipe which I have shared some time back was Stuffed Karele ki Sabzi. Do try these two recipes and let us know if you liked it.

Pyaz Wale Karele ki Sabzi Recipe

Pyaz wale karele ki sabzi recipe is a tasty side dish. Pyaz wale karele ki sabzi goes really well along with roti and paratha

  • 10 nos Onions (medium, 3 cups, thinly sliced)
  • 1 kg Bitter Gourd
  • 1/2 cup Mustard Oil/ Vegetable Oil
  • 1/2 tbsp Panch Phoran
  • 2-3 nos Whole Dry Red Chilli
  • 2 tsp Turmeric Powder
  • Red Chilli Powder (to taste)
  • Aamchur Powder (to taste)
  • Salt (to taste)
  1. In a deep vessel leave, bittergourd immersed in water for about 5-6 minutes, in order to help in removing dirt from them.

  2. After that wash karela 3 to 4 times thoroughly in running water.

  3. Now cut off both the ends and then cut them from the centre. Remove the seeds and fibre from it.

  4. Now chop them thinly and set aside.

  5. Heat oil in a big kadai.

  6. Add panch-phoran and whole dry red chilli to it. Let them splutter.

  7. Now add onion to it and fry for few seconds.

  8. Add the chopped bittergourd, turmeric powder and salt to taste. Mix well.

  9. Cover the kadhai and let it cook over low flame stirring in between.

  10. Once you see that the karela has become soft and is cooked well, remove the lid.

  11. Add red chilli powder at this point and give it a nice mix.

  12. Increase the flame to medium and cook karela stirring regularly until the oil separates.

  13. Now add amchur powder and mix well. 

  14. Cook again stirring continuously on high flame until you see that the karela has become almost slightly mushy in texture.

  15. Turn off the flame and serve hot.

  16. This recipe goes really well along with plain chapati and paratha.

MY PICKS FOR THIS RECIPE

A lot of time, effort and passion goes into each post. My greatest satisfaction comes from your feedback. If you really liked this post and found helpful to you, please take a minute of your time to leave a comment and share it so that others have access to it as well. Thank you all for your support.

The post Pyaz Wale Karele ki Sabzi Recipe – How to Make Onion Bittergourd Fry appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

This is a guest post by one of our guest authors, John Brooks about the benefits of Organic Food and if it is really better than conventional foods.

In this day and age of fast food and sedentary lifestyle, eating healthy food becomes a must. Eating healthy food refers to eating plenty of fruits, vegetables, whole grains, and lean protein. But nutritionists suggest another form of healthy eating – go organic.

At first, you would have doubts about whether organic food is really a healthy alternative. One question that will probably come across your mind is: Should I go organic?

This article will guide you on the benefits of eating organic food as well as its benefits on your health.

What is Organic Food?

Before October 2002, states adopted different rules for certifying and labeling organic products. Now, the US Department of Agriculture has implemented strict national standards on how to grow and process organic foods.

To meet strict national standards, organic crops must be produced free from traditional pesticides, synthetic fertilizers, sewage sludge, bio-engineering, or ionizing radiation.

For organically raised animals, they should be given organic feed and kept free from growth hormones and antibiotics. Organic farm animals should be taken outdoors such as in pastureland for grazing.

For food with “USDA organic” label, it should have at least 95 percent organic ingredients. The farm where it was produced should have been inspected by a government-approved expert to make sure that the farmer adhered to USDA requirement.

“Before the standards started to show effect, you never knew what you were consuming,” says Kathleen Zelman, MPH, RD/LD, director of nutrition for the WebMD Weight Loss Clinic.

“My advice to people always used to be, ‘Buyer beware,’ so I’m relieved that now we as consumers can be doubtless that when we buy something organic, it really does adhere to certain required standards.”

Benefits of Organic Food – Is it Safer?

While some people say that organic food is safer and more nutritious and better tasting than non-organic food, many experts say that there is not much evidence proving the benefits of organic food.

In addition, they also say that organic produce is more environment-friendly and kinder to animals. But is it really safer?

Compared to non-organic food, the chances of getting pesticide residue is lesser with organic food. The amount of man-made pesticide residues found in conventional food is well below the level considered by the Environmental Protection Agency as unsafe.

However, the real concern is whether these small doses can increase health risks along the way.

Aside from man-made pesticides, there is also the issue of natural toxins produced by the plants themselves. This is where non-organic foods may have an advantage.

Their organic counterparts actually avoid synthetic insecticides and herbicides and usually deal with more pests and weeds than conventional weeds. As a result, organic plants produce more natural toxins.

Is Organic Food More Nutritious?

At the moment, no one can say whether organic food is more nutritious than conventional food. Few studies have revealed that organic food contains higher levels of vitamin C, certain minerals, and antioxidants which is believed to protect the body against aging, cardiovascular diseases, and cancer.

However, the difference is so small that they probably have little effect on overall nutrition.

However, there is one way to be certain that your organic food is nutritious and that is to eat it fresh. Nutrients like vitamin C do oxidize over time.

While organic food contains a high amount of nutrients, that benefit becomes lost if you keep it in your refrigerator. In addition, fresh food tastes better.

For this reason, many people report that organic food is more flavorful. According to this guide from wellfed, organic food is more “farm fresh” than conventional produce.

Is It Worth the Cost?

Safety and nutritious concerns aside, there is one more reason for going organic—the health of the environment and society in general. Since the pesticides accumulate in the soil, water, and in the human body, they do not contribute to pollution anymore.

However, the most important thing is to make the most sensible decision for you. If you are okay with the higher cost and like the idea of fewer pesticides and an eco-friendly production system, it is worth considering organic food. However, do not skimp on conventional foods just because you want to save on organic foods that you can afford.

The best thing to do is add variety to the fruits and vegetables you will be eating whether its organic or conventional. If you decide that you are not yet ready to go completely organic, then you can always pick and choose.

When it comes to organic food, higher price does not always mean higher quality. A Consumer Reports analysis revealed that on average, organic food is 47% more expensive than regular food. However, the Proceedings of the National Academy of Science revealed that it is only 5 – 7% more expensive. But just because organic food is costly does not mean it is good for your health.

There is little scientific evidence supporting the health benefits of organic food. Several studies concluded that there was no nutrient difference in organic and conventional foods.

In 2012, a study found out that there is a slightly higher phosphorus level in organic produce. Two years later, another study revealed that there are higher antioxidant levels and lower cadmium levels in organic food.

There is also a common belief that organic food is always healthier and more nutritious but this is always not the case. When it comes to environmental benefits, organic food is more environment-friendly and ethical than conventional food. However, this only applies to animals but not with vegetables.

It is also often believed that organic food does not have chemical pesticides. A 2010 study, however, revealed that some organic pesticides may have worse effects on the environment than traditional food.

What should be done?

In the end, organic food is not that bad. The best thing to do is buy and eat healthy and be conscious of what you eat. Just because it is organic does not mean it is better.

The post Benefits of Organic Food – Is Organic Food Really Better? appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
The Tastes of India by Puja, Puja - Food Blogger And A Wor.. - 1M ago

Chena Thoran Recipe is a tasty side dish from Kerala stirred fry with coconut. Chena Thoran goes really well along with rice and sambhar.

A couple of days back my little daughter came back from school with a notice in her hand. It was about an overnight camp that the school was planning to organize over the weekend.

She enthusiastically read through the entire notice which spoke about the itinerary, the objective etc.

And then she turned to me and asked, “Mama, shall I go?”

For a few seconds, I didn’t know what to answer.

I wasn’t really expecting that question from her. Because she was always that little Papa’s girl who would not stay away from Papa and Mama, whatever the situation.

I was always thinking that she would read the notice and then go into her room and keep it somewhere in between the books and continue on with her other activities.

And when you are suddenly thrown a question that you weren’t really expecting, you are often stumped for an answer.

I gathered myself and responded, “But my dear, mama and papa will both not be there. And you will have to stay there overnight, all alone. How will you manage everything?”

I was smiling within me. The smile of a winner who knew that she just served an ace.

But that wasn’t to be.

She was prepared with a response. “No mama. I won’t be alone. All of the other kids in the class will be there and so will the teachers. Also my best friend will also be there. Then I won’t be alone. And they will all help me manage everything”.

The return wasn’t expected and I knew I will lose the point.

So I took out my trump card. The sentimental one.

And responded, “Then Mama and Papa will be all alone at home. You don’t want both mama and papa. Right?”

“No mama. How will you be alone? You both will be together here. And this is only for one day. I want both you and papa. But just for one day, I want to play with my best friend”.

I could see a tear drop waiting to roll down her eyes.

Dilip pressed my arms signalling me not to continue with the conversation.

He said, “No problems dear. You can go. Enjoy with your classmates”.

I looked at him. He winked.

When my daughter went into her room, Dilip said, “We didn’t realize that our daughter has grown. She now needs more than just her dad and mom. Her world is slowly expanding into her friends. We shouldn’t hold her back. Let her go and enjoy”.

I looked at the balloons and decorations from the Birthday celebrations about 4 days back. On the wall, it read “Happy Birthday”.

It looked like it was that first birthday celebration and then I realized that it wasn’t.

Onto this week’s recipe…

Chena Thoran Recipe – Yam Coconut Stir Fry Recipe

Chena Thoran Recipe – Yam Coconut Stir Fry Recipe

Chena Thoran Recipe is a tasty side dish from Kerala stirred fry with coconut. Chena Thoran goes really well along with rice and sambhar.

  • 500 gm Yam/ Jimikand (2 cups, cut into small cubes)
  • 1 cup Coconut (grated)
  • 1 nos Onion (finely chopped)
  • 2-3 Green chilli (chopped)
  • 2 tsp Urad Dal
  • 1 tsp Mustard Seeds
  • 2 nos Red Chilli
  • 1 sprig Curry Leaves
  • Salt (to taste)
  • 2 tsp Coconut Oil
  1. Remove the skin of Jimikand and cut it into small cube sized pieces and wash it in water for 3 to 4 times.
  2. Cook Jimikand with some water and salt until soft.
  3. Strain excess water and set aside.(Keep a check while cooking Jimikand as you do not want to get it over cook)
  4. Heat oil in a pan, add mustard seeds to it.
  5. When it sputters, add the urad dal, dried red chillies and curry leaves to it.
  6. Add chopped onion , green chillies and saute them well
  7. When the onions get transluscent ,add the Jimikand and mix well.
  8. Now add the grated coconut and give it a mix.
  9. Cover the pan for 2-3 minutes in medium flame.
  10. Open the pan and give everything a nice mix.
  11. Serve as a side for Rice with sambar or rasam.

A lot of time, effort and passion goes into each post. My greatest satisfaction comes from your feedback. If you really liked this post and found helpful to you, please take a minute of your time to leave a comment and share it so that others have access to it as well. Thank you all for your support.

The post Chena Thoran Recipe – Yam Coconut Stir Fry Recipe appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
The Tastes of India by Puja, Puja - Food Blogger And A Wor.. - 1M ago

Tari Wale Aloo ki Sabzi is a combination of potato cooked in tomato based curry with a nutty flavor of gram flour and a blend of Indian spices. Tari wale aloo ki sabzi goes really well along with poori.

Who does the house chores in your home?

One day, one of my uncles happened to visit my house. His son was an officer in one of the banks and my uncle used to talk very highly about him.

We had served some snacks and juices to the guests. After finishing his juice, this cousin of mine stood up to carry his and some of the other glasses kept on the center table, to the kitchen. My uncle immediately stopped him and said, “It’s ok. You keep it here on the table. The girls will take it. You don’t need to do it”.

My cousin kept the glass on the table and sat down.

And my uncle then started off on a long lecture on why boys are not meant for the kitchen and why it should be the girls who should be doing it.

I wasn’t really surprised with the behavior because I had seen quite a few people with the same views.

But, does this argument really make sense?

After marriage, I saw Dilip often helping me with various things in the kitchen. And when he cooked some very tasty recipes (chilly paneer and veg spring rolls are his specials), I knew that he was good with cooking too.

Not once did I see him complain about supporting me in the kitchen. Nor did I see him showing any reluctance in doing something, if I asked for help.

So not everybody shared the same opinion as that of my uncle. I told myself.

A couple of days back I happened to see this video. I saw a very unique rebuttal to the entire question of “Should guys do the house chores?”

The concept of the “partnership” that this guy explains was so true.

The house is a partnership. Everything that is done in household benefits, multiple people. And when the benefits are derived by multiple people, should just one person be doing the job?

No, isn’t it?

Just as in any other partnership, the responsibility of doing the work should equally be shared by all the beneficiaries.

And that makes a happy household where nobody is privileged. Instead, everybody is equal. There will be a lot of happiness, health and positive energy is such households.

Watch the video for yourself. I am sure you would love it.

Tari Wale Aloo ki Sabzi Recipe – How to Make Aloo ki Sabzi

Tari wale aloo ki sabzi is an easy one pot meal made with aloo. This simple curry recipe goes really well along with poori. This curry does not include onion or garlic hence those who are looking for some curry without onion and garlic which can be made during ‘poojas’ or ‘hawans’ at the temple or even at home.

You might also like:

Dry Aloo Palak Recipe

Aloo Bharta Recipe

Aloo Palak Recipe

Aloo ki Bhujia

Tari Wale Aloo ki Sabzi

Tari Wale Aloo ki Sabzi is a combination of potato cooked in tomato based curry with a nutty flavor of gram flour and a blend of Indian spices. Tari wale aloo ki sabzi goes really well along with poori.

  • 2 cups Potatoes (diced)
  • 1 cup Tomato Puree
  • 2 tbsp Gram Flour
  • 3-4 Green Chillies
  • 1 tsp Ginger (crushed)
  • 1 tsp Cumin Seeds
  • 1 tsp Mustard Seeds
  • 1/4 tsp Asafoetida
  • 1/2 tsp Turmeric Powder
  • 2 tsp Coriander Powder
  • 2 tsp Red Chilli Powder
  • 1 tsp Garam Masala Powder
  • 1 tsp Aamchur Powder
  • 2 tbsp Jaggery
  • Coriander Leaves (handful, finely chopped)
  • Curry leaves (a few)
  • 2 tbsp Oil
  • Salt (to taste)
  • 2 cups Water (or as needed)
  1. Heat oil in a pressure cooker.
  2. Add mustard seeds to it and let it splutter.
  3. Now add gram flour to it and stir well for a minute or 2 on a low flame.
  4. Add crushed ginger, curry leaves, cumin seeds, and hing. Fry for a few minutes.
  5. Now add tomato puree to it and mix well.
  6. Add coriander powder, red chili powder, turmeric powder, salt, green chili and amchur powder. Mix well.
  7. Fry this mixture for few minutes, stirring in between until the raw smell of masala goes off.
  8. Now add diced potato to it. Mix.
  9. Add 2 cups of water and 2 tbsp of jaggery and give it a nice mix.
  10. Now cover the pressure cooker and cook until 2 whistles.
  11. Let all the pressure release on its own, and then only open the lid.
  12. After you open the lid, mix the curry well and also mash some of the potatoes, so that you get the right consistency.
  13. Now add garam masala and fresh coriander leaves to it. Mix well.
  14. So the mouthwatering Tari wale aloo ki sabzi is ready to be served.
  15. Serve hot along with poori. This can also be served along with chapati or paratha as well.

A lot of time, effort and passion goes into each post. My greatest satisfaction comes from your feedback. If you really liked this post and found helpful to you, please take a minute of your time to leave a comment and share it so that others have access to it as well. Thank you all for your support.

The post Tari Wale Aloo ki Sabzi Recipe – How to Make Aloo ki Sabzi appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
The Tastes of India by Puja, Puja - Food Blogger And A Wor.. - 1M ago

This is a Tribute to the 44 Jawans, who laid down their lives in the service of the nation on 14th February 2019. Salutes to our Bravehearts.

The last few days were extremely difficult for all of us here in the country. It was days of mourning in India. 44 of our Bravehearts were martyred.

The entire country was in a state of shock and grief.

What was, even more, sadder was that these Bravehearts were not martryed on the borders. They weren’t even given a chance to fight back. They were martyred by a bunch of cowards who preferred striking from behind and that too when they were unarmed.

At times, when we sleep peacefully at home we do not realize that, our peace is the gift from somebody who is putting his life at risk to bring that peace to us – so that I and you can sleep peacefully, so that I and you can live life as we want, so that I and you can enjoy and so that I and you can demand “freedom of speech”.

In the last few years, abusing the armed forces has become a style of some so-called proponents of “freedom of speech”. As a citizen, I at times feel uncontrollable anger inside me when I hear them on some of the mainstream media channels, abusing and criticizing the armed forces.

What our armed forces put on stake is the biggest and most valuable thing a human being has – his own life. And in protecting us and keeping us safe, it is this that he sacrifices – a supreme sacrifice.

To somebody like that, the least that we can do is to not criticize them.

In this time of grief, I saw my countrymen standing in unity. I saw them standing hand-in-hand in support of the ones who sacrificed their lives.

The government of India and a few good Samaritans have put together a fund-raising initiative to support the families of the martyrs.

This too is being misused by some miscreants who are cheating people and conning them.

Through this post, I also wanted to make everybody aware and request all to stay alert of such miscreants.

If you wish to donate to the initiative, which I would request you do, then you can visit https://bharatkeveer.gov.in and make your donations.

May the souls of the Bravehearts rest in peace.

The post A Tribute and Salutes To Our Bravehearts appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
The Tastes of India by Puja, Puja - Food Blogger And A Wor.. - 1M ago

Bhature is a fluffy deep-fried Indian bread, usually served along with Punjabi Chole. The combination of chole bhature tastes heavenly.

It was a Saraswati Puja yesterday.

At times I think about how traditions get lost with every generation. While the newer generations attribute it to progressive thinking, I sometimes feel that we are taking it a bit too far.

We are failing to understand where to draw the line. Or, at least that is what I think.

There is a mad rush for “monkey see, monkey do”. We just want to emulate others, without even thinking or, analyzing if it is the right thing for us.

Nevertheless, back to our topic of Saraswati Puja.

When we were kids Saraswati Puja, used to be the best time of the year. Waking up at 5 in the morning, getting ready for the puja, bringing the idol of Devi Saraswati to home and then the puja and other activities associated with it, everyone of these things used to be a celebration for us.

The best part was the evenings. After the evening puja, we would serve the dinner, which used to be Khichdi served with a bundle of accompaniments that included baingan ka jhukka (a recipe using Brinjal), aloo ka bhartha (potato mashed), tomato chutney, coriander chutney, curd, papad, pickle and a few more.

And then starts the night of staying awake. This was the part that we would wait for. The night would be with bhajans, songs, dances, and some games.

The games were so much fun that we would pray that it would never end. We would stay awake the entire night and not even realize it. Such was the enthusiasm.

One thing about these festivals is that it is time for the entire family to come together. This played a huge part in strengthening the relationships between each one of them.

But with the advent of modernism and the kind of fast lifestyle that we have slipped into, such celebrations of festivals are being considered as a waste of time.

Celebrations have reduced and so have the get-togethers. And with get-togethers being considered as a waste of time, relationships are weakening and are becoming fragile.

No wonder, they easily break these days.

I pray that our kids realize the importance of all of these – the festivals, traditions, culture, celebrations and finally the relationships.

Onto the recipe for this week then.

Chole Bhature Recipe – How to Make Bhature Recipe

Chole Bhature is one of that tasty street food which I love the most and it tastes, even more, better when it is homemade. Chole bhature is generally served with sukhe aloo, spiced chili , and some instant carrot and chili pickle.  Though bhature is considered a Punjabi food now it is prepared almost in every part of India.

You might also like:

Chole Bhature Recipe – How to Make Chole Recipe

Restaurant Style Pav Bhaji Recipe

Stuffed Aloo Bread Pakoda

Chole Bhature Recipe

Bhature is a fluffy deep-fried Indian bread, usually served along with Punjabi Chole. The combination of chole bhature tastes heavenly.

  • 2 cups Maida (All purpose flour)
  • 1 cup Curd
  • 1 tsp Sugar
  • 1 tsp Salt
  • Oil (to deep fry)
  • Water (if needed)
  1. Add maida, sugar and salt in a mixing bowl and mix everything well.
  2. Add curd to it and give it a nice mix.
  3. Now add very little water if required and begin to knead.
  4. Finaly take very little oil in your palm and apply it to the dough and knead it again to make a smooth and soft dough.
  5. Cover the bowl with a cloth and set aside in a warm place for about 5 hours to allow natural fermentation to take place.
  6. Heat oil in a kadai or pan for deep frying.
  7. And before you start making bhatura knead the dough once again.
  8. Take a small portion of the dough and make a small to medium size ball of it.
  9. Lightly coat the rolling surface with oil and roll out the dough into a approx 4 inch round.
  10. Slide the bhatura into the oil and gently keep pressing it down with a slotted spoon until it puffs up.
  11. Flip bhatura to the other side and gently press it in the oil. Cook until golden brown.
  12. Remove on kitchen paper towel to remove excess oil.
  13. Follow the same process for the rest of the dough.
  14. Serve hot along with chole.

You can avoid adding baking soda for this recipe because it does not make much difference to the recipe.

MY RECOMMENDED PRODUCT

A lot of time, effort and passion goes into each post. My greatest satisfaction comes from your feedback. If you really liked this post and found helpful to you, please take a minute of your time to leave a comment and share it so that others have access to it as well. Thank you all for your support.

The post Chole Bhature Recipe – How to Make Bhature Recipe appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Keto Diet is usually considered a difficult diet. Let us make it simple for you. This article ” Top 10 Best Fruits and Vegetables to Eat on a Keto Diet” is a guest post by one of our guest authors, Sofia Norton, which will guide you to the best fruits and vegetables to eat, while you are on a keto diet.

The ketogenic diet (aka keto) has become quite popular in the last couple of years. A high-fat, low-carb eating plan, most people associate this diet with non-vegetarian food. However, keto is not a diet based on specific foods. Instead, keto is a diet based around a macronutrient ratio that you can and should meet by eating a variety of fruits and vegetables. This helps dieters stay well-nourished and their digestive system running smoothly. But which fruits and vegetables work best with keto? Keep reading to find out.

Why Do I Need Fruit and Vegetables on Keto?

The ketogenic diet turns everything we’ve been told about nutrition upside down. On this diet, you need to reduce carbohydrates to make up less than 10% of your daily calories. Furthermore, fat should make up the majority of your calories (up to 80%) and your protein intake needs to be moderate (15-25%). For reference, the Institute of Medicine (IOM) states that carbs should make up 45-65% of your daily calories.

This change in nutrient balance is often referred to as the ketogenic macronutrient ratio. This is the cornerstone of the keto diet and what triggers ketosis on this diet. Ketosis is when your body is burning fat more than normal to make fuel substrates called ketones that replace glucose.

In order to achieve this macronutrient ratio, you need to avoid high-carb foods like wheat, legumes, sugar, honey, most fruit, and starchy vegetables. On the other hand, eating low-carb vegetables and fruit will help keep your carbohydrate intake to the recommended minimum while also helping you get nutrients like vitamin C and fiber.

Fruit and vegetables also provide many other key nutrients as well as unique health benefits thanks to their abundance in antioxidants and phytochemicals.

Best Vegetables to Eat on a Keto Diet

As already explained, low-carbohydrate vegetables are recommended on a keto diet. But how do you know which ones are low in carbohydrates?

As a general rule, most below-ground vegetables are high in starch and sugar, while above-ground veggies tend to be better for keto. A sweet taste is also a dead giveaway that a vegetable is high in carbohydrates. Of course, there are many exceptions to these rules, so do look at them as rough guidelines.

A more failproof approach is simply researching the carbohydrate content of vegetables. You can do this with the help of nutrition databases like SELF Nutrition Data and USDA Food Composition Databases. You can also download keto diet apps which have large food databases and other handy features.

However, most keto dieters simply stick to ready-made lists of best low-carb vegetables to eat on a keto diet. If you’d like to take this approach, here are keto veggies to include into your shopping list and keto meal plan.

Avocado

High in fat, moderate in protein, and low in carbs, the mighty avocado is the perfect keto vegetable. A whole avocado has almost 30g of fat and only 3.5g net carbs. Additionally, you get 13.5g of fiber from one avocado, which is over 50% of the Reference Daily Intake (RDI) for this nutrient.

Cruciferous

Cruciferous vegetables are a family of vegetables that includes cabbage, broccoli, cauliflower, Brussels sprouts, bok choy, turnip, kohlrabi, and many others. These vegetables tend to be low in carbohydrates, with most containing less than 5g net carbs in a 100g serving. There’s ample scientific evidence that they’re powerful in cancer prevention.

Zucchini

One medium zucchini has only 4.4g net carbs and plenty of vitamins C, B6, folate, riboflavin, and the heart-healthy mineral potassium. Zucchini is also a great choice for keto because they are versatile, and many keto dieters like to make zucchini noodles, aka zoodles, to replace wheat pasta.

Leafy greens

Spinach, kale, lettuce, parsley, watercress, Swiss chard, arugula, and other leafy greens get the thumbs up on a keto diet. They tend to be very low in carbohydrates, but high in fiber and especially high in minerals. A whole bunch of spinach, for example, has less than 5g net carbs but around half the RDI for calcium, iron, magnesium, potassium, and copper.

Asparagus

There are only 2.5g net carbs in a cup of asparagus. Asparagus is also a relatively good source of vitamin A, vitamin C, folate, and iron (over 10% RDI). They’re rich in saponins, which studies found can help fight certain types of cancers.

Celery

Celery stalks are the perfect keto crudité. Use them with avocado and yogurt-based dips or spread some peanut butter over them to get a quick and easy keto snack. Some dieters also like to make celery juice and they help give soups and stews lots of flavors. Celery is a modest source of micronutrients. But on the bright side, celery has anti-inflammatory, anti-bacterial, and blood glucose-lowering effects.

Mushrooms

Mushrooms are not vegetables botanically speaking. But from a culinary standpoint, they’re definitely considered veggies. Add them to your keto meals to enhance flavor and texture. Studies show that many mushrooms work like prebiotics, feeding friendly gut bacteria and contributing to better gut health.

Nightshades

All nightshade vegetables except for potatoes are allowed on a keto diet. These include tomatoes, eggplant, and peppers. However, they are a bit higher in carbohydrates than many other keto veggies. The trick is to eat them in moderation – one to two servings a day should be enough.

There are countless other vegetables that you can enjoy on a keto diet. Good examples include fennel, radish, ginger, onion, green beans, artichoke, and so on. Make sure to check the nutrition facts and adjust your portion sizes to stay within your keto macros.

Best Fruit to Eat on a Keto Diet

Most fruit is not allowed on a keto diet. That’s not surprising given that most fruit is high in sugar. However, there are a couple of exceptions that you can enjoy occasionally and in moderation.

Berries

Strawberries, blueberries, raspberries, mulberries, and goji berries are all allowed on a keto diet. That’s because berries are lower in carbohydrates than most fruit. A half a cup of strawberries, for example, has around 4g net carbs, while the same serving of banana has 22g net carbs. Berries add natural sweetness and flavor to keto breakfasts and desserts. They can also help you meet your RDI for vitamin C and studies found they ‘re exceptionally high in disease-fighting antioxidants.

Lemon

Lemons are a popular fruit on a keto diet because they can be used in a wide range of recipes: guacamole, vinaigrettes, smoothies, dips, and sauces. The juice from one lemon will give you only 4g net carbs, but you will likely use even less on a keto diet.

Starfruit

A 100g serving of starfruit has approximately 4g net carbs, which isn’t all too bad. Also called carambola, starfruit is an exotic fruit, and you can find it in two types: a small sour type and large sweet type. Consume it moderately because it tends to be high in oxalic acid, which can be harsh on the kidneys.

Other fruits that can be consumed sparingly on keto include passionfruit, honeydew melon, and watermelon. However, it’s best to stick to berries and avoid all other fruits just in case.

Takeaways

The ketogenic diet is a high-fat, low-carb eating plan and one which you can follow with the help of keto-friendly fruits and vegetables. Fresh produce will help you get enough nutrients that are hard to obtain from other keto diet staples. Fruits and vegetables also contain antioxidants, which can contribute to good health by lowering oxidative stress and inflammation – the leading causes of many dangerous diseases.

The post Top 10 Best Fruits and Vegetables to Eat on a Keto Diet appeared first on The Tastes of India.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Separate tags by commas
To access this feature, please upgrade your account.
Start your free month
Free Preview