Easy way to lose weight

Slim people’s secret is they care about food quality, not quantity, they love home cooking, they know what they are eating. They listen to their bodies, they don’t miss their breakfast, their keep track of their weight, they play sport, they eat plenty of vegetables and protein, no carbs at all. Obese people are usually hungry, unsatisfied and rebound weight gain. The first step is to lose weight is to cut the carbohydrates temporarily as insulin fat storing hormone is triggered by eating lots of carbohydrates and when insulin goes down the body starts burning fat stores for energy. The kidney which has stored excess of sodium and water starts losing out reduces bloat and unnecessary water – weight. Carbohydrates are not a bad thing but if you are interested in fast weight loss then this is one of the easiest ways to see the scale move quickly. Cut down your carbs to 30-50 grams per day from 250 carbs. Eat a ton of protein whether you are vegetarian, pescetarian, libertarian, or whatever but there is one food you are almost assuredly are not eating enough of Protein. Protein is the doubly effective approach for fast effective weight loss. First, it reduces your appetite as protein is the most satisfying nutrients on our planet which obsessive thought about food is reducing by 60% by 441 fewer calories per day. It also boosts your metabolism as it raises your calories burned by 80-100 calories per day . Salmon, eggs, beef, Chicken, pork, mutton, all the dairy products like paneer, milk, buttermilk no cheese and butter as they are allowed only in few diets and the most important supplements like whey protein , casein . Anyone of these should be taken in every meal by 30- 50 grams. Sleep 7-9 Hours per night , Minimum . Underestimated tools for steady and consistent weight loss . Lack of sleep disturbs appetite hormones and it also raises your stress hormone , cortisol which can cause stubborn body fat and higher calorie intake . Sleep is where your body recovers and quality sleep has been proved to make you more productive and less likely to gain weight and help you with your weight loss goals . So make sure to get minimum 7 hours per night for fast weight loss or any health goals . Life weight at least 3 times in a week as lifting weight has a particular positive effect on fast weight loss. This is because of the down-regulation of metabolism. Doing a little bit of weight – lifting will keep this happening and hit the gym at least 3 times in a week and resistance training. Focus on the quality of your food –  It’s not that calories don’t matter they definitely do but the problem is when they obsess over calories and they forget about the importance of the quality of Food. When you start eating high-quality lean protein + vegetables + high quality of fats then weight loss will surely happen naturally.

Rasam recipe

 

RASAM:-THE SOUP OF SOUTHINDIA

Rasam is a southindian curry/soup usually had with rice.It is called as CHAARU in telugu and kannada.

INGREDIENTS:

  • Tamarind-lime sized.
  • Tomato-1 finely chopped.
  • Green chilly -1.
  • Turmeric powder-1/4tsp.
  • Water-3 cups.
  • Salt-to taste.
  • Oil-2tsp.
  • Mustard seeds-1/2tsp.
  • Curry leaves-7 leaves.
  • Asafoetida powder-1/2 tsp.
  • Coriander leaves-handful (chopped).

RASAM POWDER INGREDIENT

  • Black peppercorn-3tsp
  • Cumin seeds-2 tsp
  • Coriander seeds-1/2 tsp
  • Toor dal-1tsp
  • Red chilly-1 or 2
  • Garlic-3-4 cloves
  • curry leaves-few

METHOD

  • Coarsely grind all the items under “rasam powder ingredients”.add the garlic while making this powder.
  • Soak the tamarind in a cup of a warm water for 5mins to extract the pulp.
  • Heat little oil in a pan and pop the mustard seeds and curry leaves.
  • Add the RASAM MASALA/POWDER, crushed green chilly and chopped tomato.
  • Let it cook for couple of minutes until the tomatoes become soft and juicy.A nice aroma of the roasted spices will come.
  • Now add tamarind pulp,turmeric powder, aafoetida, salt, coriander leaves and 3 cups of water.
  • When the rasam is about the boil,you will see it foaming. Switch it off this stage before it comes to a full boil.
  • Keep it covered with a lid to retain its aroma until you are ready to serve.

NUTRITIONAL VALUE

TOTAL FAT-0.6g

CHOLESTROL-0.0mg

SODIUM-3.0mg

POTASSIUM-137.9mg

PROTEIN-2.0 g

Dr.Shireesha Maddali

payasaam/kheer

HOME MADE PAYASAM

Payasam is a delicious rice milk pudding with cashews and raisins. It is an authentic south indian recipe. It is immensely loved by sweet lovers.

 

TRY THIS EASY AND HEALTHY RECIPE

INGREDIENTS OF PAAL PAYSAM

50gms RICE

1litre MILK

5gms CARDAMOM POWDER

50ml ghee(CLARIFIED BUTTER)

50gms CASHEWS

25gms RAISINS

KHOYA/KHOWA(IF YOU NEEDED A THICKER PAYASAM)

PROCESS:-

  • Wash and soak the rice for half an hour.
  • cook the rice in milk until soft.
  • Add cardamom powder, sugar and stir until the sugar is dissolved.
  • Heat ghee in a pan and add the cashew nuts and raisins , saute for 1 min.
  • Pour the ghee along with the fried cashew and raisins on the rice mixture and serve warm.

(NOTE:- YOU CAN ALSO ADD FRIED VERMICELLI IN PLACE OF RICE)

NUTRITIONAL VALUE:-

TOTAL FAT-2.6g.

CHOLESTROL:-1.0mg.

SODIUM:-37.9mg.

POTASSIUM:-109.2mg.

PROTEIN:-4.5g.

Dr.Shireesha Maddali

 

Kashmiri Dum Aloo Recipe

Dum Aloo is an important spicy Kashmiri vegetarian dish. It is had on special occasions like birthdays, weddings and festivals. The  This recipe is what is made in a Kashmiri household, which does not taste anything like the one served in restaurants. It is a no onion, no garlic gravy recipe. The Kashmiris use fennel powder as the basic spice for most of the dishes they cook.  The preparation is simple but time-consuming.

  • Preparation time: 30mins
  • Cooking time: 45mins
  • Serves: 5-6

Ingredients

1 kg medium size potatoes or baby potatoes
400 ml mustard oil.
2 table spoons red chilly powder (Kashmiri Lal mirch)
2 table spoons saunf powder (fennel seeds powder)
1 tea spoon saunth powder (ginger powder)
1 tea spoon shah jeera (cumin seeds).
1/2 tea spoon kala jeera (black cumin).
2 one inch pieces dalcheeni (cinnamon).
2-3 crushed choti elaichi (green cardamom).
2 crushed moti elaichi (black cardamom).
6 half crushed laung (cloves)
1/2 tea spoon garam masala
2 tej Patta (bay leaves)
2 ladles whipped curd. Salt as per taste

Method

*Mix the Kashmiri red chilly powder with 2-3 tablespoons of water and keep aside

* Boil the potatoes in a pressure cooker or a big vessel/patila. The boiled potatoes must be firm, not too soft

*Pierce the peeled potatoes, either with a knitting needle or a toothpick or a fork. Ensure they don’t break. This piercing is done so that the masalas seep into the potatoes

*Take oil in a deep frying pan and keep it on full flame till it starts smoking  Now put 5-6 potatoes at a time, the potatoes must be immersed in the oil completely, fry them on low to medium flame till the potatoes start to feel hollow and float on the surface of the oil. (This may take a few minutes)

*Take out golden brown potatoes from the pan and fry rest of the potatoes in the same manner. Frying the potatoes is the most important part of making dum aloos, if the potatoes are not fried well, the masala will not reach the center of the potato

*You can again pierce the potatoes after frying

*After frying all the potatoes, take out the extra oil from the pan, keep the pan on low flame and put jeera, laung, hing(asefotida) and kashmiri mirch mixed with water, keep stirring on low flame, you need to be careful as this might splutter.

*Now add the whipped curd and stir it continuously so that the curd does not split until dark red color appears.

*Put the potatoes in the red curry and toss it in such a way that it mixes with curry evenly.

*Now add 2 big glasses of water, saunf powder, saunth powder, salt, tej patta, green cardamom, black cardamom, safed jeera, dalcheeni and boil.

*Cover it on a low flame till about half a glass of gravy is left.

*Add garam masala, black jeera and boil for another 2 minutes and it is ready.

*Traditionally dum aloo is eaten with rice and has a thick gravy

Note: The potatoes can be baked instead of frying. Dum aloo usually is not reheated or refrigerated as it loses its flavor.

By NSS

29th January 2018

PULIHORA RECIPE

PULIHORA:-THE TASTE OF SOUTH

PREPARATION TIME:-25MINS

SERVES 3

PULIHORA, a traditional tamarind rice of ANDHRA PRADESH also known as chintapandu pulihora.Often prepared during festivals and is offered as naivedyam to the God.

INGREDIENTS

  • 2 CUPS OF RICE
  • 3 TBSP OIL
  • 1 TBSO SESAME OIL
  • 2 SPRIGS OF CURRY LEAVE
  • 2 RED CHILLIES BROKEN
  • HALF TSP MUSTARD
  • 1 TBSP CHANNA DAL
  • 1 TBSP URAD DAL
  • FISTFUL OF PEANUTS
  • GENEROUS PINCH OF HING
  • SALT AS NEEDED
  • TAMARIND PULP
  • 2 GREEN CHILLIES SLIT
  • HALF TSP GINGER
  • TURMERIC AS NEEDED
  • HALF  TSP LIGHTLY ROASTED MUSTARD POWDER
  • HALF TSP JAGGERY (OPTIONAL)

STEPS

  • Sprinkle turmeric powder, salt, a 2 tsp of oil and fried curry leaves to the cooked and cooled rice and keep aside.
  • Heat the remaining oil in a cooking vessel, add the mustard seeds and let them splutter.
  • Add dry red chillies , cumin seeds, chana dal, urad dal and fry for a minute till light brown.
  • Next add the slit green chillies, ginger, asafoetids(hing) and few curry leaves and fry for a few seconds.
  • Add the cooked tamarind mix well.
  • Finally sprinkle the roasted sesame seeds powder and roasted peanuts and mix all the ingredient well .
  • let it sit for 1 hour for the flavors  to set in.

NUTRITIONAL FACTS

CALORIES-277.6

TOTAL FAT 6.9 g

CHOLESTROL:-0.0mg

SODIUM:-2,804.1mg

POTASSIUM:-129.6mg

PROTEIN:-5.1g

Dr.Shireesha Maddali

 

 

 

Cafe Veg

vegfoods

14 Vegetarian Recipes Even Meat-Eaters Will Love

Certainly, it’s no secret that vegetables are an important part of a balanced diet. Low in fat and calories, these superfoods are the best source of nutritional benefits, but incorporating these powerhouses into your daily diet can be intimidating. To get you started, here are simple and delicious recipes to enjoy today, and every day after, of course. With vegetables looking this great, you won’t be “forgetting” to eat your veggies ever again.