Step 15 - How to Lose Weight | Understand Calorie Value of Food

First of all, those who already know these details bear with me.. I wish this post should change people's views on Calories.. This post is for those who just blindly talk about high and low calorie food and never think about looking deep into that.. We all should understand one thing.. We can never label a food as gaining/losing food (high/low calorie) with a single calorie value number.. Calorie always have a split up..

calorie

Calorie value is mainly from 3 major food constituents
  • Carbohydrate ( which releases glucose in blood)
  • Protein (which build muscle)
  • Fats (which stores or not)
This Carbohydrate in turn can be categorized as,
  • High Glycemic Index (for those foods, which release glucose very fastly)
  • Medium Glycemic Index (for those foods, which releases glucose at medium rate)
  • Low Glycemic Index (for those foods, which releases glucose very slowly)
Again Fat may be
  • Saturated Fat (bad fat)
  • Mono & Poly Unsaturated Fat (good fat)
  • Trans Fat (bad fat)
Quite elaborate right.. Let us take an example now,, Cooked White Rice and Cooked Brown Rice.. 


Cooked White Rice
Cooked Brown Rice
Total Calories
243
218
Calories from Fat
3
14
Calories from Protein
16
20
Calories from Carbohydrates
224
184
Glycemic Index
65
55
Mono/ Poly Unsaturated Fats
Less
More

Though the caloric values show no difference, Brown Rice is preferred more than White because of 3 reasons
  • Glycemic Index
  • Poly Unsaturated Fat
  • Fibre
This post would become incomplete if I do not give you tips on how to choose food for your diet.. Take these 4 points from this blog..
  • Never blindly categorize food as low and high calorie food
  • Always prefer more protein..
  • Prefer poly & mono unsaturated fatty acids more than saturated & trans..
  • If u aim for weight loss, prefer medium & low Glycemic Index Foods..
I know it is difficult for you to find Caloric Values and split ups for each and every food item.. I will keep posting on a glossary with those.. Keep visiting this website for that..

You can refer a few calorie charts from our website
  1. Understanding Calories
  2. Calories in South Indian Breakfast Items - 33 including Millets
  3. Calories in North Indian Gravies - my favorite 12

Continue..

Murungai Keerai Muttai Poriyal | Healthy Side Dish Recipe

murungai keerai poriyal

Here,, it is really difficult to find Drumstick Leaves.. I have not seen any Drumstick Leaves Bundle last 8 months.. Yesterday my husband really surprised me with a small, literally very small bundle of Drumstick leaves.. I feel gud as something is better than nothing.. Head straight to the kitchen, I made this poriyal recipe.. It was finished by me and baby in a minute..

Let us talk in health point of view.. 5 among 10 women are anemic, says report.. At worst case of anemia, doctors suggest Iron tablets and tonics.. Most of us do not like that too.. Drumstick Leaves are more than such tonics and tablets.. It increases Hb count.. Also the fiber in this relieves people from constipation problems.. So next time if your doctor advises to have Iron tonic or tablet, just buy a bundle of Drumstick and have it.. Take it 5-8 times in a month and see visible results..

murungai keerai poriyal

Drumstick Leaves and Egg Poriyal | Murungai Keerai Muttai Poriyal

Prep Time :
Cooking Time:
Yield:
2 cups
Serving Size: 1 cup Calories per Serving: 100


Ingredients
  • Drumstick Leaves - 1 bundle
  • Onion - ½ cup
  • Egg - 1 egg (yolk is optional)
  • Grated Coconut - 2 Teaspoons
  • Turmeric Powder - ¼ Teaspoon
  • Chilli powder - ¼ Teaspoon
  • Cumin Seeds - ½ Teaspoon
  • Mustard Seeds - ½ Teaspoon
  • Salt & Oil - as per taste

Quick Procedure
  • Heat a pan.. Add Oil.. Once heated, add Mustard Seeds and let it sputter.. Add onions and cook till they turn transparent..
  • Add Drumstick Leaves and saute for a few seconds.. Add water and salt.. Cover and cook..
  • Meanwhile, grind coconut,one shallot, cumin seeds, turmeric powder and chilli powder to a coarse mixture.. After Drumstick leaves are cooked well, uncover the vessel and let rest of the water evaporate.. Drain water, if it is more. You can drink this water as such. It increases Hb count. Add coarsely ground mixture.. Saute till the raw smell of coconut mixture goes off..
  • Now make a space at the centre of the vessel and drop one egg.. Scramble it.. After egg is scrambled and fried, mix it with rest of the poriyal..

Step-wise Pictures

Heat a pan.. Add Oil.. Once heated, add Mustard Seeds and let it sputter.. Add onions and cook till they turn transparent..

Add Drumstick Leaves and saute for a few seconds..

Add water

Add salt..

Cover and cook..

Meanwhile, grind coconut,one shallot, cumin seeds, turmeric powder and chilli powder to a coarse mixture..

After Drumstick leaves are cooked well, uncover the vessel and let rest of the water evaporate.. Drain water, if it is more. You can drink this water as such. It increases Hb count. Add coarsely ground mixture.. Saute till the raw smell of coconut mixture goes off..

Now make a space at the centre of the vessel and drop one egg..

Scramble it keeping it at the center..

After egg is scrambled and fried, mix it with rest of the poriyal..


Now Iron-Rich Drumstick Egg Poriyal is ready..

murungai keerai poriyal

Continue..

Instant Ragi Dosa Recipe | Version 2

instant ragi dosa

This is another version of Ragi Dosa recipe. In my previous recipe, I used regular dosa batter for making ragi dosa. This recipe will be completely in instant style. We are going to use wheat flour and rice flour as binding agents. My athai only taught me this recipe. She told that she is using it for more than 5 to 6 years. As she promised that the recipe never fails, I confidently started following that. If you are very new to Ragi dosa, you can definitely try this recipe. You can make it with no effort. The taste will be too good.

Other Dosa Recipes,
Kambu Dosai or Pearl Millet Dosa
Spinach Dosai or Keerai Dosai
Instant Ragi Rava Dosa

Chutneys to make a good combination,
Onion Chutney or Vengaya Chutney
Pudhina Chutney or Mint Chutney
Coriander Chutney or Kothamalli Chutney

instant ragi dosa

Instant Ragi Dosa Recipe | Version 2

Prep Time :
Cook Time:
instant ragi dosa recipe
Yield:
515 to 20 dosas
Svg Size:
2 to 3 dosas
Average Rating:
5 for 5
Calories per Serving:
200 to 250
Posted By:
Cuisine:
Tamilnadu

Ingredients
  • 1 cup Ragi Flour
  • 1/2 cup Wheat Flour
  • 1/4 cup Rice Flour
  • 1/4 tsp Crushed Cumin or Seerakam
  • 1/4 tsp Asafoetida or Kayam
  • Salt
  • Oil for making Dosas
  • 1/4 cup Grated Carrot
  • little Chopped Curry Leaves

Quick Procedure
  • Take ragi flour, rice flour, wheat flour, cumin, asafoetida and salt in a mixing bowl. Add 2 and half cups of water. Mix well and form a batter. 
  • Add grated carrot and chopped curry leaves. Mix well and this forms the dosa batter.
  • Heat a griddle. Grease it with oil. Pour the batter at the sides first and then fill in the center. Apply little oil at the sides. Let it become crispy. Flip it to the next side. After it is done, you could transfer it to a plate and serve it with chutneys.

Stepwise Pictures
Take ragi flour, rice flour, wheat flour, cumin, asafoetida and salt in a mixing bowl. Add 2 and half cups of water. Mix well and form a batter.
prep

Add grated carrot and chopped curry leaves. Mix well and this forms the dosa batter.
prep

Heat a griddle. Grease it with oil. Pour the batter at the sides first and then fill in the center. Apply little oil at the sides. Let it become crispy. Flip it to the next side. After it is done, you could transfer it to a plate and serve it with chutneys.
prep


Crispy Dosas to serve with Chutneys or Sambar
instant ragi dosa
Continue..

Carrot Popsicles | Low Fat Dessert Ideas


However old we are, popsicle and ice creams would steal our mind in a jiffy.. Making popsicles is as much as interesting as having one in hand.. Instead of usual Orange, Mango and Pineapple, I just tried with carrot.. For the weight loss aspiring  ice cream lovers, I would suggest this popsicle.. Just two of these popsicles is enough to satisfy you.. In addition this is a power pack of Vitamin-A.. If you are interested in a low calorie snack, make a note of this carrot Popsicle..

Carrot Popsicles - Low Calorie Snacking

Recipe Source: Kitchen Trial
Preparation Time: 10 minutes
Freezing Time: 4 hours
Servings: 5 Popsicle
Calories: 40 per serving

Ingredients
Carrot2 medium sized cut into cubes
Apple1 medium sized cut into cubes
Sugar2 Tablespoons
Milk1/3 cup

Procedure

Take carrot cubes and sugar in a blender.. Puree it..
Now add apple cubes to the pureed carrots and then grind into a fine paste..
Add milk and grind it once again..
Now the carrot puree is ready for making Popsicle..
Take a popsicle tray and fill it with the puree..
Insert sticks and keep it in freezer for 2 hours
After 2 hours it would have been frozen and ready.. Insert the Popsicle tray in hot water for few seconds and take out the carrot Popsicle.. You will love the colour.. I assure..

Step-wise Pictures
Take carrot cubes and sugar in a blender.. Puree it..Now add apple cubes to the pureed carrots and then grind into a fine paste..

 Add milk and grind it once again..Now the carrot puree is ready for making popsicles..

 

Take a popsicle tray and fill the moulds with the puree..Insert sticks into the popsicle moulds.. 

keep it in freezer for 2 hours..After 2 hours it would have been freezed and ready.. Insert the popsicle tray in hot water for few seconds and take out the carrot popsicles..

You will love the colour.. I assure..

Continue..

Instant Ragi Dosa Recipe | Millet Dosas Recipe

instant ragi dosa

This is very simple one. It is like mixing ragi four in regular dosa batter and adding some things for increasing the flavor and taste. For those who have no regular dosa batter handy, I have another version. I will post it later. As of now, we will see this mixing and seasoning version. Those who live in joint families can adapt this method. It will not be like a special preparation for you. Also it is easy and needs very less time to prepare.

Other Dosa Recipes,
Kambu Dosai or Pearl Millet Dosa
Spinach Dosai or Keerai Dosai
Instant Ragi Rava Dosa

Chutneys to make a good combination,
Onion Chutney or Vengaya Chutney
Pudhina Chutney or Mint Chutney
Coriander Chutney or Kothamalli Chutney

instant ragi dosa

Instant Ragi Dosa Recipe | Version 1

Prep Time :
Cook Time:
instant ragi dosa recipe
Yield:
10 to 15 dosas
Svg Size:
2 to 3 dosas
Average Rating:
5 for 5
Calories per Serving:
200 to 300
Posted By:
Cuisine:
Tamilnadu

Ingredients
  • 1/2 cup Ragi Flour
  • 1/2 cup regular dosa flour
  • 1/4 tsp crushed cumin seeds
  • a pinch of asafoetida
  • 2 tsp grated carrot
  • 2 tsp chopped onions
  • little chopped curry leaves
  • salt
  • oil for making dosas
Quick Procedure
  • Take ragi flour, cumin, asafoetida and salt in a mixing bowl. Add 1 cup of water. Mix well and form a batter. 
  • Add it to the regular dosa flour and mix well.
  • Add grated carrot, chopped onions and chopped curry leaves. Mix well and this forms the dosa batter. The batter should be watery.
  • Heat a griddle. Grease it with oil. Pour the batter at the sides first and then fill in the center. Apply little oil at the sides. Let it become crispy. Flip it to the next side. After it is done, you could transfer it to a plate and serve it with chutneys.

Stepwise Pictures
Take ragi flour, cumin, asafoetida and salt in a mixing bowl. Add 1 cup of water. Mix well and form a batter.
prep

Add it to the regular dosa flour and mix well.
prep

Add grated carrot, chopped onions and chopped curry leaves. Mix well and this forms the dosa batter.
prep

The batter should be watery. Heat a griddle and grease it with oil.
prep

Pour the batter at the sides first and then fill in the center. Apply little oil at the sides. Let it become crispy. Flip it to the next side. After it is done, you could transfer it to a plate and serve it with chutneys.
prep


Easy instant ragi dosa to srve with chutney of your choice
instant ragi dosa
Continue..

Wheat Bran Banana Muffin | Gluten Free Baking


I love banana muffins very much.. It is also my kid's favorite.. Most of the bakery made muffins are oily and more sweet.. That is the reason why I make muffins often at home.. The flavor of banana muffins will be really good and you would love making it again and again..

It can be made healthy just by replacing all purpose flour with wheat bran.. Wheat Bran is more fibrous than wheat flour.. Wheat bran is otherwise called as Samba Wheat Flour.. Instead of powdered sugar, I prefer using raw/ brown sugar.. So I am going to give you a healthy and no fail recipe now.. Just follow the measurements as given below.. You will get a wonderful muffin, just like me.. The most beautiful thing about this Wheat Bran Banana Muffin is it is a gluten free muffin.. 



Wheat Bran Banana Muffin

Recipe Source: Gluten Free Baking - Book
Preparation Time: 15 minutes
Baking Time: 25-40 minutes
Calories: 120 per muffin

Ingredients

Dry Ingredients
Wheat Bran/ Samba Flour1 cup
Raw Sugar1/3 cup
Baking Powder1 Teaspoon
Salta pinch
Wet Ingredients
Wheat Bran/ Samba Flour1 cup
Raw Sugar1/3 cup
Baking Powder1 Teaspoon
Salta pinch

Procedure

Sieve together wheat bran, baking powder and salt and combine the ingredients with sugar.. This is the dry mix..
Mash Banana with fork and keep it in a bowl
Whisk an egg in a bowl
Add milk, vanilla essence, and oil.. Combine well.. It makes the wet ingredients’ mixture..
Add the dry mixture to the wet ingredients and fold it with a spatula..
Add mashed banana to the muffin batter and give one last mix..
Now our batter is ready..
When scooped with a batter, the folds would stay for few seconds..
Dust a muffin tray and scoop it up with muffin batter.. Top the scoops with broken cashews..
Bake it in oven @ 400F for 30 minutes..
Your muffin will be ready with a cracked top..

Step-by-Step Pictures


Whisk an egg in a bowl.. Add milk, oil and vanilla essence to the whisked egg.. Mix it well.. This forms the wet ingredients..

Sieve together wheat bran, baking powder and salt and combine the ingredients with sugar.. This is the dry mix..



Add dry ingredients to wet ingredients.. Fold the batter with a spatula..Add mashed banana to the muffin batter and give one last mix..

Now our batter is ready.. When scooped with a batter, the folds would stay for few seconds..Dust a muffin tray and scoop it up with muffin batter.. Top the scoops with broken cashews..

Bake it in oven @ 400F for 30 minutes.. Insert a tooth twig and if it comes out without sticking batter, you are done.. Otherwise keep it in oven for 5 more minutes.. Your muffin will be ready with a cracked top..



Continue..

Simple Cardio Workout - Losing weight at Home


Some of us have a burning desire to lose weight.. But our busy schedule, shyness to go to gym, responsibility to take care of little kids and some other situations would drag us back.. No worries, there are a number of aerobics and exercises that can be done at home itself.. 

Just after finishing your work in morning or just at the time of your nap, you can do these.. Also the steps are not that much complicated.. Losing weight at home itself is possible with the help of these exercises.. I am giving the link of one such video..

This aerobic sequence will be tough to follow initially.. When you practise for the first time, there would be a severe body pain.. Give 2 days interval and then start again.. This is a nice calorie burner.. I consider this one as a gift for those who can't go to gyms.. Practice this Simple Cardio Workout at home and have a happy weight loss at home..


Continue..