सूप,बीप आणि बरेच काही!

knorr soup

माझ्या” द सूप लूप सागा: फूड अलर्ट ” या वॊर्डप्रेस वरील ब्लॉग चे हे मराठी रूपांतर होय.
“तुम्हाला सांगते ,माझ्यासाठी माझ्या कुटुंबाचे आरोग्य सगळ्यात आधी! फळे,सलाड सूप असे फक्त हेल्दी च पोटात जाईल असे मी कायम बघते.ते चिवडे तळलेलं अजिबात घरात नसते! “बँकेत उच्चपदस्थ आणि दोन गोड़ मुलींची आई असलेली माझी एक पेशंट खूप अभिमानाने केस घेत असताना मला तिच्या आहार आणि जीवनशैली विषयी सांगत होती.मला कौतुक वाटले.” तुमच्या व्यस्त दिनक्रमात देखील तुम्ही यासाठी वेळ काढता खरंच खूप चांगले आहे हे.”
“डॉकटर हो ना, खरेच आमच्या सारख्या बायकांवर ***** सारख्या ब्रँड चे उपकार च म्हणावे लागेल.अतिशय दर्जेदार आणि केमिकल विरहित रेडी टु मेक सूप मूळे काम इतके सोपे होते ना.मी तर महिनाभराची पाकीट आणून च ठेवते.काम फत्ते.” ती खूप उत्साहाने हे सगळे सांगत होती त्यामुळे माझ्या तोंडातील अहो नाही हे चुकीचे”….. तोंडातच राहिले.
माझ्या त्या पेशंट मैत्रिणीसाठी आणि तिच्या सारख्या बऱ्याच जणींसाठी हा ब्लॉग !
आज आपण राहत असलेल्या काळाला “फिटनेस एरा” हे नाव किती चपखल वाटेल ना.फिटनेस च्या नावाखाली जाहिरात केली जाणारी उत्पादने अगदी तुमच्या आपल्यासारखी शिकली सवरलेली माणसे आणि जागरूक ग्राहक देखील डोळे झाकून घेतात.हि उत्पादने मोठं मोठ्या आणि स्थापित कंपन्यांची असतात त्यामुळे त्या उत्पादनाचा खूप मोठा प्रभाव जनमानसावर लीलया होतो.त्याच त्याच गोष्टींचा भडीमार,आश्वासने आणि अक्षरशः त्या सगळ्या ट्रेंड चा आपण एक भाग होऊन जातो.
ते दाखवतात,ते आग्रह करतात आणि ते तुमच्या कडून ते पदार्थ खरेदी करवून घेतातच ,ग्राहक देखील फिटनेस ,आरोग्य आणि नुट्रीशन अशा भाबड्या शब्दांना भुलून स्वतःकरिता आणि कुटुंबाकरिता असे प्रोसेसज्ड फूड घेतो.

“ओह कम ऑन, आता यात काय प्रॉब्लेम आहे? उत्तम कंपन्यांची दर्जेदार उत्पादने तर आहेत.परत भाज्या आणि व्हिटॅमिन युक्त आहे.वरून हे केमिकल विरहित आहे असे सांगतात कि जाहिरातीत.उगाच का खपतात यांची एवढी उत्पादने? चांगलीच असतील म्हणून च ना?” मला अशा प्रश्नाची सवय आहे. त्यात वाईट काही नाही. असे प्रश्न पडणे साहजिक च आहे.

चला तर बघूया अशा सुपाचे खरे रूप!

soup2

असे सूप बनवतात तरी कसे ?
रेडी मेड सुप पाकिटांचा मूळ उद्देश वेळ न घालवता काही न करता लगेच तयार होणार पदार्थ असा होय.म्हणजे असे पदार्थ हे पाकिटात साठवून ठेवणे अपेक्षित असते .याचाच अर्थ हे पदार्थ टिकवणे देखील अपेक्षित असते.इथे चांगल्या मूळ उद्देशाला बाधा पोचते. पदार्थ टिकवण्या साठी केल्या जाणाऱ्या वेगवगेळ्या प्रक्रिया, त्यात वापरली जाणारी प्रिसर्व्हेटिव्हस,रंग आणि फ्लेवर तसेच इतर रासायनिक पदार्थ त्या मूळ पदार्थांची पोषणमूल्ये कमी करतात.वापरल्या जाणाऱ्या भाज्या ह्या ताज्या वापरूच शकत नाही त्यामुळे त्या खूप गरम वातावरणात अथवा खूप थंड हवेच्या स्रोतात वाळवल्या जातात.सूपला घट्टपणा,स्मूद टेक्सचर येण्याकरता इतर पदार्थ वापरले जातात.हे पाकीट आता तयार होऊन काही दिवस शेल्फ वर राहतात आणि मग तुमच्या आमच्या पोटात विसावतात. नुसते विसावले तर ठीक हो पण ते सूप न विसावता पोटाला आणि एकंदरीत आरोग्याला त्रासदायक ठरते

या सुपांमध्ये काय काय घटक द्रव्ये असतात?
१.वाळवलेल्या भाज्या :ताज्या भाज्या खाणे उत्तम असे आपण शाळेत शिकलो भाज्या ह्या अल्पायुषी असतात त्यामुळे ताज्या खाणे सर्वोत्तम.यात तर चांगल्या ताज्या भाज्या उलट वाळवून वापरल्या जातात.पुढे काही बोलण्याची गरज आहे का ? असे ममी व्हेजी कितीही यमी लागले तरी पोषणात कमी च बरका!
२.बटाट्याचा स्टार्च,कॉर्न चा स्टार्च,किती हि होल व्हीट होल व्हीट केले तरी ते फक्त काही प्रमाणातच वापरता पूर्णतः नव्हे.
३. माल्ट डेक्सट्रिन : ‘नो शुगर एडेड’ या वाक्याला भेद देऊन हे स्वस्तातील साखरेचे सुब्स्टिटूट म्हणून वापरले जाते.हा देखील D -Glucose चाच एक मोलेक्युल होय.सूपला एक मऊसुतपणा आणि घट्टपणा येण्याकरिता हे वापरतात.याचा ग्लायसेमिक इंडेक्स देखील जास्त असतो.
४.मोनोसोडियम ग्लुकमेट आणि बाय सोडियम ग्लुकॅमेत : या रासायनिक पदार्थांमुळे एक अतिशय आवडीची चव जिभेवर निर्माण होते आणि या चवीची सवय देखील लागू शकते आणि वारंवार हि चव हवीहवीशी वाटते.ह्या चवीला उमामी असे नाव आहे.उमामी चव नैसर्गिक रित्या मिळवणे अतिशय कसबीचे आणि खर्चिक आणि किचकट असते. तसेच खूप कमी नैसर्गिक पदार्थांमध्ये ती चव मिळते. हे पदार्थ बहुतांश मांसाचेच प्रकार असतात.कृत्रिम ग्लुटामेट हे मेंदूतील GABA ह्या रसायनाशी निगडित असतात. हे रसायन आणि त्याचे प्रमाण मेंदूतील खूप किचकट कारभारांशी निगडित असते.कृत्रिम ग्लुटामेट च्या अल्प सेवनाने देखील मेंदूतील रसायनाचे स्रवण्याचे प्रमाण कमी जास्त होते.ग्लुटामेट च्या नियमित सेवनाने मायग्रेन,फायब्रोमायाल्जिआ,वर्तन संबंधीचे विकार,ऍलर्जी,अस्थमा,हृदयाचे अनियमित ठोके संबंधित विकार,डिप्रेशन,रेस्टलेस लेग सिंड्रोम,सतत जुलाब होणे, इतर पचनाच्या तक्रारी उद्भवतात.मोनोसोडियम ग्लुटामेट हे एक एक्सिटोसीन (exitosin : द टेस्ट दॅट किल्स) म्हणजे अति उत्तेजना निर्माण करणारे द्रव्य आहे ज्यामुळे पेशींचे विभाजन लवकर होऊ शकते.
याखेरीज अवास्तव वजन वाढणे, स्त्रियांमधील वंध्यत्व आणि डायबेटीस हे विकार होतात हे संशोधनाने प्रमाणित होय.बरेचदा उत्पदक पाकिटावर MSG किंवा DSG असे न छापता हायड्रोलिज्ड यीस्ट ,हायड्रोलिज्ड वेजिटेबल्स,सोया प्रोटीन,न्याचरल एक्सट्रॅक्टस,यीस्ट एक्सट्रॅक्ट,प्रोटीन आयसोलेट असे लिहलेले असते. याचा अर्थ कृत्रिम ग्लुटामेट आहे असाच आहे
BPA :नावाचे एक रसायन बरेचदा रेडिमेड पदार्थाच्या धातूच्या टिन मध्ये आतून लावलेले असते.खरे तर याचा उपयोग कॅश रेसिट्स,प्लास्टिक यामध्ये भरपूर आढळतो.असे BPA चुकून त्या पदार्थात मिसळले जाऊन स्त्रियांमधील स्तनांचा कॅन्सर,हॉर्मोन ची अनियमितता,आणि किशोरवयीन मुलींमध्ये वर्तनसंबंधी समस्या आढळून येतात

कृत्रिम चवी,रंग ,वास,आणि टिकवण्यासाठी वापरलेली रसायने आरोग्यासाठी घटक असतात हे तर सर्वश्रुत आहेच.त्याबद्दल विवेचन करायची गरज नसावी.

असे असेल तर आमच्यासारख्या अतिशय व्यस्त लोकांना उत्तम पर्याय काय ?
कुणी सांगितले कि पोषण मिळवण्याचा पर्याय हे सुपाचे प्रकार असतात असे?जर वेळ काढून असे ताजे सूप बनवता येत नसेल तर त्यातून इतर उत्तम पर्याय आणि काही उपाय बघू.
शक्यतो असे रेडिमेड आणि प्रक्रिया केलेले पदार्थ किराण्याच्या यादीत आणि घरात किचन मध्ये नसावेत.आपल्या घरात वर्षानुवर्षे केले जाणारे खाल्ले जाणारे पदार्थ हाच उत्तम पर्याय ठरतो.
परंतु मला सूप च हवे असा हट्ट असेल तर खालील बाबी तुम्हाला मदत करतील.
असे रसायनयुक्त सूप पिण्याऐवजी भाज्या उकडवून नीट बंद डब्यात सकाळीच भरून ठेवा.संध्याकाळी प्यायच्या वेळी अर्ध्या मिनिटात मिक्सर मधून ब्लेंड करा आणि सुंठ,मिरे लवंग,सैंधव पावडर टाकून फक्त २ मिनिटे उकळावं.बाऊलमध्ये मऊ मऊ गरम सूप वाढून त्यावर लिंबाचे ३ ४ थेम्ब पिळावे आणि मस्त गायीच्या तुपाचा एक चमचा sesaoning म्हणून घालावा. ४ मिनिटात चविष्ट सूप पोटात असेल.
नाचणीचे पीठ भाजून डब्यात भरून ठेवावे.२ महिने उत्तम टिकते.जेंव्हा सूप प्यायची इच्छा होईल तेंव्हा त्या पिठात पाणी मिसळून पातळ करून एक उकळी आणावी ठेचलेला लसूण,ओवा ,मीठ,आणि वाढताना ताक मिसळावे. वरून मस्त थोडी खोबऱ्याची चटणी भुरभुरा.आणि गरम गरम स्मूथ पातळ आंबील सारखे सूप तयार.असेच ज्वारी बाजरी,राजगिरा पिठाचे हि करता येईल.
वेगवगेळ्या डाळी नीट शिजवून एकजीव करून डब्यात फ्रिज मध्ये ठेवा.सूप हवे असेल तेंव्हा ह्याच डाळींचे पातळ कढण करा तुपाची फोडणी द्या.उत्तम प्रथिने पोटात जातील.
ह्या खेरीज आमसूल सार ,टोमॅटो सर,लाल भोपळ्याचे सार,सिंधी कढी असे एकापेक्षा एक पदार्थ नीट नियोजन केल्यास कमी वेळेत होऊ शकतात.
प्रोसेसज्ड फूड च्या विळख्यात कृपया तुम्ही आणि तुमच्या कुटुंबाला देखील अडकू देऊ नका.
वरील सर्व वर्णन रेडिमेड सूप खेरीज वेगवेगळे सॉस,टिकवले खारवलेले पॅकेट मधले मास,मासे ,फिश सॉस, या सगळ्यांना देखील लागू होय.जे विकत घेता त्यातील घटक द्रव्य नीट वाचा पडताळा आणि मगच ते पदार्थ पोटात ढकला.

 

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The Soup loop saga: Food alert!

knorr soup

“Thank God we are a healthy diet following family.Regular soups,salad and fruits are must for my kids and us.”A regular patient of mine was passing on the information I needed about her lifestyle and diet habits.I was very impressed by this high profile very busy banker and a mother of two beautiful daughters.

I admired her saying, “I really appreciate your efforts in such a hectic work schedule of yours.” “ Yes Doctor,thanks to some good food manufactures like ****,which make our work so easy.I use all of their ready to make soup products.Fill the cabinet for month and you are done.I really hate munching on oily and heavy snacks.I make sure choose healthy options for my family.”

She was telling so enthusiastically about the ready to make soups packets that I held my big “Oh No No No” in mouth only.

Dear patient this write up is for you and many like you.

The era of fitness! This is the best name one can give to the kalyuga we are living in. The grocery stores, the food mall ,television,the fitness stores and on-line sites are overflowing with the health products, food supplement and ready to make and ready to eat healthy nutritious food.

All of these products come under famous brands, advertised by famous celebrities highlighting that if you are not eating these products ,your family is depriving  from nutrition.

They show, they insist,they make you buy and consume because you believe and don’t want to miss on this attractive ,easy and in trends of food habits.

Okay!Coming straight to the topic of today’s blog which is about the ready to eat soup powders.(In fact applicable to the all ready to eat and cook list)

“Oh come on , now what’s wrong in that. They are loaded with the vegetables,low fat, low calories and are fortified with the vitamins and minerals.” Yes,Yes I am habitual to these responses.

Lets us see the facts one by one in very simple manner.

How are these soup powders prepared?

The purpose of these soups or any other ready to use or eat food product is to make  them available to consume anytime without wasting time.The preservation is the first thing needed for it. Here goes everything wrong in a good purpose.To incerase the shelf life,achieve the desired texture, form, colour and to enhance the taste many chemical additives,preservatives,colours and flavors are used.

The vegetables used are subjected to the extreme cold tempertaure or dry hot air to dehyadrate them so as they would not get rotten.This particular step literally make those veggies lifeless.Nutrient loss is inevitable.To overcome these losses it is fortified with synthetic vitamines again. That is so strange.Finally it is packed in cans or plastic packets after adding above mentioned ingriedients.These packets rest on shelves for many days and then finally rest in our stomoch happily making stomoch unhappy.Quite disappointing .Isnt it?

What do these soup packets contain as ingredients and their effect on health?

soup 3

The common ingredietns are

  • Dried vegetables: We all know fresh vegetables are nutritious and they should be consumed fresh.Freezing or heating and dehydrating veggies for making the dry powder for soup obviously signify the loss of nutrients and the veggies are no more veggies now. They are mummy of the veggies.
  • Wheat flour/corn starch/potato starch: to achieve the creamy,consistency the potato or corn starch is used. I really doubt only whole wheat is used solely in any of the brand.
  • Maltodextrin: the form of D-glucose chains.Maltodextrin is used as an inexpensive additive to thicken food products. It is also used as a filler in sugar substitutes and other products.Maltodextrin has a glycemic  index ranging from 85 to 105.No sugar added line on packets missguides us this way.
  • Monosodium glutamate: MSG is a favorite among food manufacturers because it brings out the flavor in many foods. The downside is that it can cause various and severe allergic reactions in some people.The problems associated with processed foods continue to grow. Our over abundance of these items has left a society struggling with poor nutrition and overall health. MSG is a flavour enhancer.Understanding the pitfalls of MSG can be very confusing. Glutamate is a naturally occurring amino acid that the body uses and needs. The synthetic manipulation and processing of glutamate produces a form that is not found in nature. MSG has been labelled an excitotoxin(The taste that kills)because it is thought to have the ability to overstimulate cells to death. Many people link headaches, flushing, poor attention and other symptoms, as well as diseases like fibromyalgia, to MSG intake regularly through these food.MSG also induces migraine headaches, asthma attacks, behavioral disorders, depression, heart irregularities, restless leg syndrome, arthritis, sinus problems and many digestive problems including diarrhea.
  • Disodium guanylate and Disodium inosinate :These are sodium derivative used as  food additive. Like MSG, or monosodium glutamate, disodium inosinate is often used as a flavor enhancer in packaged food products and in fast food such as hamburgers and tacos. It has several potential side effects.Numbness,flushed and itchy skin, gastric troubles are some common side effects.
  • Hydrogenated soya bin oil: A form of transfat which are highly hazardous for human being.It can be responsible for metabolic syndrome too.
  • BPA: is a chemical used in cash-register receipts and some plastics, but also in the epoxy resin liner of most metal food cans used for ready to eat soups.It’s most likely leaching into your favourite soup, exposing you to the synthetic, estrogen like substance that has been linked to obesity, breast and prostate cancers, and aggression and other behavioural problems in young girls.
  • Some additive such as artificial colour and flavours are always very harmful. Do I need to elaborate more on it?

What is the easy solution for busy people like us?

  • Keep simple ,eat fresh and stick to the local food are the words I tell.Who said soups and salads are the only healthy options to consider?
  • Cooking fresh is the best for health.But the fast lifestyle restricts the time one can spend in kitchen for cooking.The traditional ways of storing snacks and cooking come to rescue here.
  • The steam cooked, blend and garnish are the three simple steps for any soup. In stead of using chemical layered ready to eat soup one can store the cooked and blended veggies and use to make soup out of it. Though these cannot be stored long still it is always better any time to the ready to eat stuff.

E.g. In advance cook and blend pumkin/spinach/gourd/any other veggies blend them smooth. Keep in cool place.While using it for soup add water, spices like clover,ginger,black pepper,rock salt etc boil for a minute and serve hot with few lemon drops and a teaspoon cow ghee(clarified butter) on it.

Another unique form of soup we Indians do cherish on.

  • Dry roast pearl millet /finger millet/amaranths fine flour (jawar ,bajra,nachani,ragi etc)and keep  this fine roasted flour in airtight container. It can be stored up to 3 months.Now when you want to eat just add water to make soft liquid paste like texture boil it for 3 minutes continuously stirring it to avoid lumps formation in it.Add rock salt,dried ginger,black pepper,fennel,cumin powder in it.You can add sweet buttermilk in it when served.Eat or drink hot.You can add finely grated,boiled or raw veggies in it.The total procedure takes hardly 5 minutes.
  • Prepare soup from soft cooked red lentil ,yellow lentil,green mung or yellow mung soup using above mentioned spices is another gate away from ready to eat soups.Add curry leaves,garlic,cow ghee,turmeric powder to enhance flavor taste and its nutritional value.It is easy and will be ready in few minutes too.
  • Never use the ready to use salad dressing and spreads. In stead go for fresh seasoning.Otherwise your purpose for salad and soup will never achieve the goal i.e. health and nutrition.

 

The role of soup in nutrition or the Ayurvedic view on the soup is another interesting topics to discuss.In coming blogs surely I will try to focus on them.

The things discussed in this blog are applicable to all ready to cook or eat food and products  like many spreads, sauces,seasoning and canned food too.

Be educated while you pick and put things in your grocery cart !

 

 

Some refernces to read:

https://www.sciencedirect.com/science/article/pii/S0260877413000046

https://healthybliss.net/the-truth-in-food-labeling-food-additives-to-avoid-hidden-sources-of-msg/ 

http://naturallysavvy.com/eat/harmful-food-additives-in-salad-dressing

https://www.rodalewellness.com/health/canned-soup

http://fortune.com/2016/03/30/bpa-campbell-del-monte-cans/

 

 

 

 

BBC: Bakery and Boarding Canteen !

bbc blog

We were talking after almost 15 years. A shy sincere and very loving batch mate of mine had called me and  put a very different issue to seek help. Her daughter has been selected in a boarding school through a tough entrance exam. This Taluka level government school is supposed to be a gateway to the success for the brilliant hardworking and mostly rural students. She a proud mother had posted her daughter’s pictures on school premises in Whats App group too, I remember.

She was worried for her daughter and as well as for other students for a very weird reason. The reason was the regular use of bakery products for breakfast and evening munch, like bread, toast, biscuits, khari, bun, cake etc. The school canteen has accepted it is as a regular food for their students.

Being a president of PTA association of the school she raised this issue in meeting. But the explanations from the authority made her furious. The reasons were children are fond of these food, It is easily available, students will not feel home sick if they eat their favorite biscuits and cake etc. Also among such reasons one more reason he mentioned that there are no alternative food to these snacks.

She asked me for the scientific facts of bakery products and also the good alternatives for them,so that she can put it before the concerned authority again.

Jayshree this blog is for you.

Facts about backery products:

The bakery industry is the largest of the food industries with an annual turnover of Rs.1,000 cores  and in India small scale bakeries are estimated at around 75000.

  • Though banned, most of the bread is found with higher levels of potassium bromate and potassium iodate. Potassium bromate a potent carcinogen(cancer causing chemical)and other is responsible for overload of iodine which causes Thyroid dysfunctions.
  • The plain flour or Maida is basic ingredient in all types of bread and biscuits.The so called whole wheat, multigrain things too contain Maida in some extent. Fibreless Maida creats digestion problem and later on various metabolic impairments like obesity.
  • Consuming regular and in more quantity these kind of food contribute only in Carbohydrate and other nutrients are spared leading to imbalanced nutrition in students.
  • Use of baking powder is for more fermentation and more spongy nature of the food which for health is not beneficial. Flatulence (gases), hyperacidity are the symptoms usually found due to the same.
  • Margarine, fats and other trans fats or lipids are used extensively which are unhealthier examples of fat. Ghee and other seed oils are recommended for us to consume regularly.
  • Excessive use of salt and sugar is another unhealthy ingredient.
  • The artificial flavours,preservatives and antioxidants used lavishly make these bakery products doubtful as food for regular consumption.
  • These food produce imbalance in Vata and Pitta dosha causing many digestion and metabolism related imbalance.
  • Overall dryness in intestines and disturbed gut flora is other complication of the excess use of bakery products.

Students need more nutrition in their adolescent age. Everyday bakery product in regular consumption is a bad idea. The portion size and frequency need to be looked for.

Once in a week on weekend it is OK to include the bakery products  in their’ food table’ in boarding school.

Other easy practical substitutes for bakery products:

The canteen can take help of local home based cook and small scale catering team to provide them regular good snack items. In  such a way there will be local employment too.

Following can be very good substitutes to regular bakery products and biscuits:

  1. Any traditional breakfast item like poha, upma,halwa,partaha,occasionally idali vada sambhar
  2. Rice flake Chivda, jowar flake Chivda,Bajra flake Chivda etc.
  3. Rajgira flakes in buttermilk or milk
  4. Spicy Shevai (noodle ) using vegetables.
  5. Boiled or Roasted corn ,corn chat
  6. Peanut chikki, dried fruit chikki, coconut chikki.
  7. Nutritious laddu , coconut barfi, besan barfi etc.
  8. Banana , papaya,pomegranate, guava and other fruits regularly as a compulsory portion of everyday breakfast or snack.
  9. Boiled egg or omelette
  10. Chapatti roll ( spicy chapatti or bhakari : fodanichi poli or bhakari)
  11. Spicy Nachani ukad (cooked pearl millet) balls with buttermilk
  12. Cooked sprouts bhel with chopped onion, tomato and very less Farsaan just to make it appealing
  13. Mix flour biscuits made by local person using dry ginger,shatavari and jaggery
  14. Chakali, shakkarpale ,anarase etc
  15. Cooked spicy shredded sweet potato (ratalyacha Chivda)
  16. Once in a while potato vada or samosa too will please the students.

I think enough options for a well equipped canteen of a well known and responsible school.

Dear schools you are shaping the brains and bodies of tomorrow’s strong foundation of nation. The responsibility is anytime high and worth to take upon shoulder.

 

 

Celebrate sweets !

दिवाळीचे दिवस आहे पाहुणे ,भेटीगाठी आणि गोड़ पदार्थ हि देखील आगळीवेगळी पर्वणीच! याच धर्तीवर
एका पेशंटच्या सहज विचारलेल्या प्रश्नाचे उत्तर आज ब्लॉग म्हणून पोस्ट करतेय.

“डॉक्टर ,बाहेरील गोड व्यंजने विशेषतः खव्याची व्यंजने टाळावी असे तुम्ही कायम सुचवता. काही सहज सोप्या पारंपरिक गोड व्यंजनांची यादी देऊ शकाल का? थोडे आधी प्लॅन करून वेळ असेल तेंव्हा करता येतील असे काही पारंपरिक वेगळ्या पदार्थांची यादी द्याल का ? दिवाळीत मेजवान्या होतच असतात नक्की करून बघीन”

उत्तर: बाहेरील भेसळीचा खवा,कृत्रिम रंग,रसायने चव आणि सुगंध यामुळे शक्यतो बाहेरची व्यंजने टाळावीत. अगदी खात्रीशीर ठिकाणाहून च आणणे चांगले.इतर वेळी शक्यतो खालील वेगळी आणि साधी व्यंजने घरी करणे उत्तम.त्यातल्या त्यात सोपी,माहित असलेली परंतु कमी केल्या जाणारी पारंपरिक व्यंजने आवर्जून देतेय. ह्या व्यंजनामध्ये पौष्टिकता अर्थातच जमेची बाजू आहेच.
मिठाई गुलाबजाम आणि इतर व्यंजनांपेक्षा काहीतरी वेगळे .


१.कुस्करून एकजीव केलेल्या काळ्या खजुराची सुका मेवा घातलेली वडी (घरी उत्तम बनवता येते)
२.मनुका सुकामेवा खजूर अंजीर ओले नारळ  टाकून लोहयुक्त आणि चविष्ट पाकातील भात(नारळी भात)
३.पंचखाद्य (खोबरे,सुकामेवा,खारीक,मनुका वेलची जायफळ केशर ) घालून सुवासिक तांदूळ भिजवून,बारीक वाटून दुधात शिजवलेली तांदुळाची खीर किंवा फिरनी.
४.रवाळ दळलेल्या गव्हाच्या कणकेचा साजूक तुपातील गूळ घालून शिरा.
५.परतताना भरपूर साय टाकून ओल्या खोबऱ्याची वडी( यात रंगाकरता बिटरसाचे ४ थेम्ब , गुलाबपाकळ्या,केशर,गवती चहाच्या पानाचा २ थेम्ब रस असे वैविध्य ठेवू शकतो)
६.रवा गुळाच्या खमंग साठोऱ्या किंवा सांजोऱ्या तुपाबरोबर.
७.ओल्या किंवा सुक्या खोबऱ्याची करंजी
८.गव्हाच्या दलियाची गूळ,जायफळ वेलची बडीशेप घालून खमंग खीर किंवा लापशी.वरून फेटलेले क्रिम आणि सुका मेवा घालून मातीच्या भांड्यात सेट करून सर्व्ह केली तर अपिलिंग होणारच
९.मुगाचे पीठ खमंग भाजून ठेवावे. हवे तेंव्हा पटकन भरपूर तुपात थोडे भाजून गरम पाणी ओतून शिजवून साखर टाकली कि चविष्ट मूग हलवा तयार.
१०.ओल्या नारळाची खीर घट्ट साय अथवा दूध घालून थंड वाढावी उत्तम पित्तनाशक आणि चविष्ट डेझर्ट देखील होय.
११.कणिक,तांदूळ पीठ दुधात भिजवून त्यापासून पाकातील मालपुवा (हा सुद्धा पटकन होऊ शकतो बरका)
१२.लाल भोपळा आणि गुळाच्या गोड पुऱ्या अथवा घारगे.
१३.उकडीचे गुळाच्या सारणाचे मोदक(वेळ असेल तेंव्हा कराच.हे डेसर्ट नक्कीच भाव खाऊन जाते)
१४.गुळाच्या पाण्यात भिजवून केलेले कणकेचे उकडलेले दिवे छान फेटलेले क्रीम अथवा सुक्या मेव्याचे सारण भरून सर्व्ह केले तर निश्चित वेगळे पण असणारे व्यंजन ठरेल.
१५.पंचखाद्य(खोबरे,सुकामेवा,खारीक,मनुका वेलची जायफळ केशर )घट्ट दुधातील शेवयाची खीर
१६.गुळाच्या पुरणाचे काठोकाठ भरलेले कणकेचे दिंड तव्यावर तुपावर भाजून अतिशय उत्तम लागतात आणि वेगळे व्यंजन हवे ते आकर्षक नाव देऊन वाढा
हमखास आवडतील.
१७.मिश्र डाळीचे पीठ तुपावर भाजून त्यापासून गोड़ पाकातल्या अथवा साध्या वड्या खोबरं किसात घोळवून सर्व्ह करा
१८. पांढरा शुभ्र पाकातील मजबूत वेलची जायफळ घातलेला नारळी रवा लाडू तर मला विशेष प्रिय .
मला वाटते भरपूर पर्याय झालेत. अर्थातच थोडे आधी प्लॅन केले तर ह्या पदार्थाना तशी खूप पूर्वतयारी लागत नसल्याने ते निश्चित करायला जमतील. वाचक आणि पेशंट स्वतःहून आहारशैलीत सकारात्मक बदल करावयास उत्सुक दिसले कि अर्थातच लिखाणाचे सार्थक झाल्याचा आनंद मिळतोच.
वरील सर्व व्यंजने हि बाहेरील विकतच्या मिठाईला पर्याय म्हणून होत, जी बरेचदा भेसळी मुळे अपायकारक ठरत असते. अर्थातच यातील पदार्थ तब्येतीचा अंदाज घेऊन कमी वेळा आणि व्यंजनांच्या मात्रेत च खाणे कधीही हितावह.
(स्वतःच्या पचनशक्तीचा अंदाज घेऊन यंदा दिवाळीत मोजकेच आणि स्वाथ्याला उपकारक तेवढेच आणि तेच खा. या संबंधी अधिक माहिती आपण माझ्या उदरस्थ या आहारविषयक पुस्तकात वाचू शकाल.)

Desi food and belly fat !

Image result for images desi food belly fat

It was the publication ceremony of my book on food and nutrition ,when one of the guest after a formal talk asked me one question. Yes my readers are welcome to ask their queries anywhere anytime. He knew this ,so he asked it without hesitation.

‘’Mam ,somewhere I read that Indian diet is responsible for the increased fat around abdomen .’’ Is it true?

I promised, “Sure I will write about your query.”

I will put the answers in the form of some facts about obesity or belly fat and some interesting facts about Indian diet. Then you decide the answer.

The rates of obesity and diabetes increased between 2010 and 2014. Today 9.5 percent of adults are diagnosed with diabetes and 4.9 percent with obesity. The number of obese people in developed western countries compared are far more than in India.

 

  1. Eating Habits and addictions : Wrong eating habits are among the major causes of obesity. Obesity never develops overnight; its progresses from poor diet.addictions like alcohol and smoking increases the risk of obesity.
  2. Fast Foods: There has been a drastic rise in the number of obese people in India due to increased availability of junk food. Globally, as people tend to eat out more often, the consumption of junk food is among key causes of obesity. During childhood, children fed junk food will find it hard to develop good eating habits.
  3. Lack of Physical Activity: With advent of modern technology in India, people have become more robotic and depend mostly on technology for daily chores. For instance, instead of taking stairs, they prefer using a lift or an escalator. Instead of walking, people choose to drive to errands. This lack of physical activity aided by technology boom is making us physically inactive and leading to people becoming obese.
  4. Lack of Awareness: Most people are becoming aware about the health risks of being obese and moving towards the path of fitness and wellness. However, the major population in India still lacks basic knowledge about right nutrition, which is again among major causes of obesity in India.
  5. Significant shift from plant base diet to animal based diet : With the trend of following developed country lifestyle significant change in the diet pattern is observed. Even the people in India is used to animal based food  ,the traditional method of cooking according to the local custom is vanished. The food in globalized form is consumed largely .e.g. chicken crisps, chips, crisps, deep fried kebab and various forms of burgers etc.
  6. Globalization has affected the food habits : The localised food consumed is reduced and the junk or fast food is practised in large quantity.

If we observed the generalized pattern of Indian food, it is seen as a balanaced pattern overall. Cereals, grains ,vegetables and fruits  are the common pattern of any Indian cuisine.

But the recent study suggest that the average consumption of cereals,grains vegetables and fruits is reduced and the consumption of sugar,ready to eat and packaged food and meat is increased in the decade.

The relation of obesity and above described food is quite obvious. So not Indian food but the reluctance towards traditional Indian food is the reason for the increased obesity.

Moreover  the Indian food can be helpful to reduce the obesity with other needful parameters like exercise, good lifestyle, reducing stress etc.

The Indian food properly consumed is supposed to be the wholesome food.

Why Indian traditional food ?

  1. Variety of ingredients that are used in Indian food and nutritive substances ensures better nutrition.
  2. Traditional base to the local cuisine is proven for better health.
  3. Suitable to lifestyle and body constitution of the particular place.
  4. Freshly cooked and eaten food like in Indian tradition reduces the unhealthy practises like preservation, packaging etc. The extra sugar and salt responsible for obesity in the process of preservation are surpassed in this way
  5. The local and traditional Indian food in every state is according to the geological condition and the constitution of the people living there. That is why the metabolic health is taken care of naturally.
  6. The cooking patterns like steaming, boiling, roasting and fermenting contribute to the better metabolism . Thus the obesity chances get reduced
  7. Various customs, festivals and cultural practises consists the unique food patterns which again take care of the altered physical state of digestive system.

These are some of the facts about Indian food which can be used to treat obesity. Indian food causes the obesity is a myth.

Food waste : Crime with the planet !

wp-1506795574992..jpgThe most disturbing fact about the food is food waste.

There is enough food produced in the world to feed everyone.But one third of all food produced is lost or wasted. Around 1.3 billion tonnes of food costing the global economy close to $940 billion each year is wasted.

Each time food goes wasted or , , uneaten, the valuable resources like  producing, processing, packaging, and transporting that food are wasted too. This means huge amounts of land, water, energy, money, and other materials are used unnecessarily. Wasting all this food is costly to individuals, businesses, municipalities and most importantly to the environment.One in nine people do not have enough food to eat, that’s 793 million people who are undernourished.That is why the food waste is inhumanity to the society and environmen.

I was reading some article on internet and found some really disturbing numbers and stats on food wasting.Putting some of them for readers.May the seriousness of the topic reaches.

  1. 1.3 billion tons of food are wasted every year.
  2. If wasted food was a country, it would be the third largest producer of carbon dioxide in the world, after the United States and China
  3. Just one quarter of all wasted food could feed the 795 million undernourished people around the world who suffer from hunger
  4. Food waste in rich countries (222 million tons) is approximately equivalent to all of the food produced in Sub-Saharan Africa (230 million tons)
  5. A  person in a developed country wastes almost 100 kilograms of food per year, which is more than his or her average weight (70 kilograms)
  6. Lack of technology and infrastructure is the main cause of food waste in Africa, whereas household food waste in the developed world is the unfortunate cause .
  7. Food waste in Europe alone could feed 200 million hungry people
  8. Food waste generates 3.3 billions tons of carbon dioxide, which accelerates global climate change.
  9. If one quarter of the food currently lost or wasted could be saved, it would be enough to feed 870 million hungry people.
  10. Almost half of all fruit and vegetables produced are wasted (that’s 3.7 trillion apples).
  11. 8% of greenhouse gases heating the planet are caused by food waste.
  12. One in five shopping bags end up in the bin = $3,800 worth of groceries per household each year.
  13. Nearly three million people are living in poverty, one quarter are children.!
  14. Throwing away one burger wastes the same amount of water as a 90-minute shower.
  15. 4 million tonnes of food ends up as thrown waste in landfill, enough to fill 8,400 Olympic sized swimming pools.

Moreover apart from economy how insensitive of us to waste or throw the food when someone somewhere though out of our sight is starving out .

This topic needs a second part to this blog .The effects of food waste on planet must need a thought in next blog.

Lets try our best not to waste !

 

‘Rangoli’ that you can literally eat!

Rangoli Pancake

An early morning call from a friend, asking how was the Ganesh and Gauri festival. A causal question from her,“So, what is there in for breakfast today?” I answered expecting her reaction “ Rangoli pancake!”As expected she screamed What??? , I said yes you heard it correct.

Yes you too read it correct.

Gauri Ganpati is a very popular festival in Maharashtra which is celebrated among friends and relatives together.

Festival, flowers decoration and decorative rangolis are inseparable.

The Panse family Gauri decoration rangoli is the centre of attraction for years for all ladies who come for darshan and puja (haldi kunku).

My mother in law ,from many years ,instead of using rangoli and colors had started using various colorful pulses to make beautiful patterns around the Gauri decoration as rangoli. After marriage me and my sister in law follow the same tradition .

The color full pulses like green mung ,cheak peas, red lentils,kidney beans, puy lentils,grain like rice and anything you want can be used to form rangoli patterns.

Arranging those multiple pulses slippery ,running on floor here and there is fun.Yes it does need patience but outcome is wonderful. It looks very beautiful.

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I must say this pulses rangoli is echo friendly too. No waste from silica rangoli ,artificial colors and flower petals. We literally turn this rangoli in to a mouth watering dish. After the festival is over the mixed pulses can’t be separated and refilled in the jars. So we just collect them as it is wash properly and soak them in enough water.

Lets see the proper way to cook Rangoli Pancake.

Ingredients:

  • Mixed pulses,grain in random quantity soaked for 7 to 8 hours.
  • Green chili,ginger,garlic paste ,
  • Salt to taste
  • Ghee / fresh butter

Yes that’s all we need!

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Recipe:  Grind the soaked mix pulses well in to a smooth paste. Add water and salt as per need to form a semi solid paste.Keep the mixture for 3 to 4 hours. No need to over ferment the mixture. Heat the flat pan and pour the mixture forming thin pancake.let it cook on mild flame to form crispy texture.Serve immediately adding ghee/butter, with green coriander and coconut chutney.Deliciously nutritious!No need to mention the nutrition value of pulses in the diet.

The rangoli thus never wastes in stead it rests in our stomach!