Health Fitness Food

Legumes as More Than Carbohydrates Many people regard legumes, lentils and pulses chiefly as sources of complex carbohydrates, overlooking the fact that they also supply substantial protein. On average, these plants contain between 20 and 25 percent protein by dry weight, and when combined with grains or seeds, they provide all nine essential amino acids. Chickpeas: A Protein Powerhouse Chickpeas stand out among pulses for their high protein yield. A cooked 100-gram serving delivers roughly 19 grams of protein, alongside dietary fiber, B-vitamins and minerals such as iron and zinc. Their firm texture and mildly nutty flavor make them ideal for stews, salads, purees and even baked snacks, helping to meet daily protein targets without relying on animal sources. Poor Man’s Meat: A Historical Perspective For centuries, legumes have been known colloquially as “poor man’s meat.” This label reflects their historical role as an affordable, shelf-stable source of protein for families of modest ...

Why clean your matka? A clay pot naturally absorbs and retains moisture. Over time it can host helminthic worms, protozoan parasites or pathogenic bacteria such as E. coli and Salmonella. These organisms pose a risk of gastrointestinal infections and waterborne illness. Weekly salt-scrub routine 1. Rinse thoroughly    Use clean, running water to remove loose debris. 2. Salt application    Generously sprinkle coarse salt—about 1–2 tablespoons per litre capacity—inside and out. 3. Gentle scrubbing    Work the salt across all surfaces with your hands, a soft cloth or a fiber mesh. The salt’s abrasive action lifts residues and kills microbes. 4. Final rinse and dry    Rinse until water runs clear. Turn the matka upside down in a well-ventilated area. Let it air-dry completely before use or storage. Air-drying is crucial. Trapped moisture can encourage pathogen growth. Store your matka in a cool, dry place with the opening covered by a clean cloth to k...

You’ve started eating pumpkin seeds today, but you won’t notice benefits right away. Like other nutraceuticals, pumpkin seeds support your health only with regular, long-term use. Over time, consistent consumption can: * Boost your immune system * Reduce chronic inflammation * Lower the risk of cellular damage * Improve sleep quality * Enhance cognitive function * Help regulate blood sugar and blood pressure  These benefits aren’t lifted from vague claims—they’re grounded in solid research and government data: A 30 g serving (about ¼ cup) of pumpkin seeds delivers roughly 42 % of the recommended daily magnesium intake, a mineral vital for regulating blood pressure and maintaining bone density. Regular magnesium intake from these seeds has been linked to lower hypertension risk and stronger skeletal health over time ([www.heart.org][1], [Harvard Health][2]). In men with benign prostatic hyperplasia (BPH), daily consumption of pumpkin seed extract for 12 months produced a clinically ...

In Punjab, people have traditionally eaten more mustard greens and spinach, but amaranth leaves, also known as cholai, are actually even healthier. Amaranth contains all the essential amino acids and is packed with iron, calcium, fiber, and antioxidants, making it a very nutritious green. Eating amaranth leaves can help strengthen your immune system, improve bone health, and prevent anemia because of its rich vitamin and mineral content. Its high fiber helps with digestion and keeps the gut healthy by preventing constipation. The antioxidants in amaranth protect your cells from damage, which supports heart health, skin, and eyesight. Since it has all the essential amino acids, it provides a complete source of protein, which is great for muscle repair and overall body nourishment. Amaranth also has anti-inflammatory qualities that may help reduce allergic reactions and inflammation in the body. It can assist in managing conditions like diabetes, high blood pressure, and weight control ...

If your homemade pickle spoils in a few months, you’re not alone — but you’re also not following the timeless techniques that make pickles last for decades. Today, I’m sharing the tried-and-true recipe passed down by my mother-in-law — a method so effective, her mango pickle stays perfect for years without refrigeration. Start by washing and chopping raw mangoes into small, even pieces. Mix them with common salt and turmeric powder, then cover and let them sit overnight in a clean, dry utensil. This draws out the moisture naturally. By morning, the mangoes will have released water. Carefully separate the mango pieces from the liquid. Sun-dry the mango chunks during the day. In the evening, put them back into the same salty turmeric-infused liquid. Repeat this sun-dry and soak cycle for 2 to 3 days, or until the mangoes absorb all the liquid and turn slightly leathery. Take pure mustard oil, bring it to a smoking point to neutralize bitterness, and then allow it to cool completely. This...

If you enjoy jackfruit, you’ll absolutely love this jackfruit curry. Start by thoroughly washing jackfruit pieces and potatoes, then roast them in mustard oil until they get a nice golden color. While they are roasting, cook onions, tomatoes, a piece of cinnamon, and a black cardamom in water in a pressure cooker for about four whistles. Once done, mash this mixture and keep it aside. Ingredients Jackfruit (kathal), washed and cut into pieces -200 gram Potatoes (aloo), washed and cut- 2 Mustard oil (for roasting)- 1 tbsp Onion- 2 Tomato- 1 Cinnamon stick (dalchini)- 1 small Black cardamom- 2 Water (for cooking onion and tomato) Yogurt (dahi)- 1/4 cup (should not be sour) Turmeric powder (haldi) Kashmiri red chili powder (lal mirch) Black pepper (kali mirch) Cooking oil - 2 tbsp Garam masala Salt Ginger garlic paste Kasuri methi (dried fenugreek leaves) for garnish How to make jackfruit curry delicious with potato In a small bowl, mix yogurt with turmeric, Kashmiri red chili powder, and...

 Absolutely, you are right! It is important to preheat the air fryer before baking so that the cooking is even and the results are consistent. But if you use this preheating time wisely, like roasting seeds and nuts, you not only save energy but also get another kitchen task done at the same time. This is a simple and effective tip that can make your kitchen routine more sustainable and productive. Instead of just waiting for the air fryer to preheat, you can use those few minutes to roast things like flaxseeds, sesame seeds, almonds, or walnuts. These ingredients often need to be roasted for recipes, or you can just keep them handy for healthy snacking. Here’s how you can do it. When you set your air fryer to preheat, which usually takes about three to five minutes, simply spread a handful of seeds or nuts in the air fryer basket. Set the temperature to around 160 to 180 degrees Celsius. As the air fryer heats up, the seeds or nuts will also get roasted. After three to five minute...

When life hands you an abundance of lemons—straight from your mother’s flourishing kitchen garden—it’s an opportunity to make far more than just lemonade. With the joyful help of your darling niece Paro, who loves plucking those citrusy gems, you’ve turned lemon season into a productive, creative ritual worth sharing. Here’s how to put every part of the lemon to use, from zest to juice to pith, while preserving its freshness and maximizing its natural benefits. Preserve the Zest: Nature’s Fragrant Gold Once the lemons are thoroughly washed, gently peeling off the outer skin allows you to capture the lemon zest—rich in aromatic oils and bright flavor. Lemon zest can be air-dried or stored fresh in airtight containers in the freezer. It’s perfect for enhancing both sweet and savory dishes, from lemon cakes and marinades to salad dressings and pasta. Nutritional Benefits of Lemon Zest Lemon zest contains potent antioxidants like D-limonene and vitamin C, known for supporting immunity and ...

Yes, several additional research-backed points can enrich the discussion on coffee and liver health. Here's an expanded, original, and fully integrated version without formatting: Coffee has become a subject of intense scientific interest for its potential protective effects on liver health. Beyond lowering the risk of liver fibrosis, cirrhosis, and hepatocellular carcinoma, emerging research suggests coffee consumption may influence liver health through several other pathways. One key mechanism involves caffeine’s ability to block adenosine receptors , which are involved in fibrogenesis—the process by which liver tissue becomes scarred. By inhibiting this signaling pathway, caffeine may help slow or reduce fibrosis in chronic liver diseases. Additionally, chlorogenic acids and diterpenes such as cafestol and kahweol, found in both caffeinated and decaffeinated coffee, have shown hepatoprotective effects in animal and cell studies. These compounds are believed to reduce oxidative s...

Who doesn't crave a creamy kulfi in the peak of summer? But let’s face it—most store-bought options are loaded with refined sugar, preservatives, and artificial flavors. If you're seeking a healthier, additive-free version, why not make your own kulfi premix at home? This easy, nutrient-rich premix uses wholesome ingredients like makhana, jaggery, and nuts—giving you a delicious base that can be stored and used anytime the kulfi craving hits. Homemade Kulfi Premix: A Guilt-Free Summer Treat You Can Trust Ingredients for Kulfi Premix: 2 cups Milk   4-5 Green cardamom powder   1 cup Makhana (fox nuts)   1/2 Pistachios   a few Saffron strands   1 cup Jaggery powder   1 cup Peeled almonds (for later)   1/4 cup Sattu (roasted gram flour) powder (for later) Step-by-Step Method: In a heavy-bottomed pan, bring milk to a boil. Add cardamom powder, crushed makhana, and finely chopped pistachios.   Let it simmer on med...