Small but Significant Tips to Healthy Cooking- Peeling

 

Friends, candidly, I feel that many of us just focus on the ingredients to use while cooking to make it healthy and tasty. Agreed that of course it’s the ingredients that give a dish its quality, but what matters more is the way these ingredients are cooked. Healthy cooking is more about using healthy methods of cooking with ordinary ingredients, rather than using a lot of “healthy ingredients”.  In fact, most edible things are healthy in this world and their best nutritive properties can be brought out by simply cooking them appropriately. And, let me tell you that healthy cooking is no Herculean task, it is just that we need to concentrate on very common and trivial culinary matters that we might have learnt or known but tend to forget. So let us discuss how we can improve the nutritional value of foods by correcting the methods of basic culinary procedures. 

 I, specifically, felt a need to share my knowledge about using basic culinary procedures for healthy cooking, as I am sure there are many like me who are not born nutritionists, and therefore need to learn from knowledge gathering and experience. So here we go….

 Peeling

 

Peeling vegetables and fruits is the first thing that we do with these nutritious edibles. It is rather interesting to note that healthy cooking starts with this first and basic procedure. However, there are certain points that we tend to forget or ignore.  Our nutrition geeks have opined that peeling should be done when absolutely necessary (that is if the skin is very tough, blemished or dirty). Well, you may not like the idea, and I am not saying that something like a bottle gourd should not be peeled, but surely apples can be had with their skin on, isn’t it? There is a good reason for this…

 

According to the revered makers of the laws of nutrition, firstly, the peels are packed with nutrients.  If you want to read further on the peels of which fruits and vegetables are nutritionally a plus point for them, read here :stack.

 

Secondly, by peeling you risk losing the water soluble vitamins and flavor compounds that reside just below the peel. One thick cut and the nutrients are lost. I am not an expert at peeling and invariably I have consigned huge chunks of nutrients (vitamins B and C) to the waste bin when I was not enlightened with nutrition knowledge.  So just get a great peeler and do the job carefully taking care that you slice off only a thin layer of your fruit or vegetable.  

 

Thirdly, the peeled fruit or vegetable should be cooked immediately to prevent damage caused by atmospheric microorganisms and the oxidative effect of the air. A few years ago, once while travelling by a local train I noticed a group of ladies peeling potatoes and cutting them neatly into small cubes to save food preparation time after they reached home. Well, understandably these days a working woman has to literally struggle to get both her official and domestic duties done, but this robs the vegetables of their nutritional value. 

 Peeling does not rob all nutrients as per some misconceptions. Luckily, the carbohydrate and protein content of a fruit or vegetable remains intact.  

Are you a Nutritionally Literate Eater ?

While in school, I was a great fan of fast foods and snacks. I would love munching on chocolate cookies during lunch time and that’s what I grew up on. It was not until I came to know about the real definition of nutrients and why each one of them was important for healthy human survival, I really believed in the importance of eating a variety of foods, and that too eating them in the correct proportion. 

Food contains nutrients i.e., in simplified terms, constituents that are of value to human health. It is rather interesting to note that the culinary world of this planet has created countless number of dishes, but there are only seven types of nutrients, namely carbohydrates, fats, proteins, vitamins, minerals, water and dietary fiber, in them. You may be a staunch vegetarian or a lover of non-vegetarian food, from the Land of the Rising Sun or from anywhere the sun sets, one who enjoys the sky as the roof or one who lives under the best concrete roof, ….your dietary habits may be dictated by your culinary culture and traditions, but the food of humans and most other species is made up of one or more of these seven types of nutrients only and nothing else. This is another amazing example of unity in diversity of nature, isn’t it? 

Since life on this planet seems to be revolving around only seven precious nutrients, is it not worth to spare a moment on discussing them?

What Do You Need To Live?

Firstly, to appreciate the role of the seven basic nutrients in supporting life, let us try to understand our requirements in order to live and lead a healthy long life. 

The very first thing that you require to even breathe right from the time you are conceived in your mom’s womb is energy. Yes, energy is required not only for you to work or play, but also to sustain life by providing energy to your body to perform its vital activities such as respiration, digestion, blood circulation, pumping of the heart and most importantly functioning of the brain. 

Secondly, your mind and body need something to make them grow and attain maturity. 

Thirdly, your body should have a strong army to combat threats to your health from the external environment. 

Fourthly, just like the earth a healthy body maintains its own clock, which functions with remarkable precision as long you are alive, which may be a ninety or hundred years! Again, something provides the body the driving force for amazingly maintaining the precision of certain bodily processes.

Lastly, your body needs a super transporter of substances from one part of the body to another. 

The Driving Force of Sustenance - Nutrients!

Your body cannot perform any of the above mentioned functions without food. It is interesting to note that all the 7 nutrients work together in your body to fulfill your requirements. An absence or deficit or an excess of any of these nutrients creates an imbalance in your system leading to diseases and even, in some cases, death. 

Carbs Make Your Brain Think and Your Body Run

 

Energy is derived from carbohydrates, fats and proteins. Earlier, when not enlightened by knowledge of nutrition sciences, like the blissfully ignorant, I was happy that I was getting my quota of energy from the cookies, chocolates and cakes that I had. Sure, these foods were high in simple carbohydrates such as sugar and fats such as butter. However, what I was not aware of was that by skipping my rice and chapatti, I was denying my body of healthy carbs and stuffing it with such carbohydrates that would only add empty calories without really improving my health.  

Proteins Make You Grow From a Fetus to an Adult

 

Proteins are required in a good amount for good growth and development of the different parts of the body, including skin and hair.  Being a vegetarian, I could not opt for egg, fish or meat. Milk (which I hated so much), and curds are good sources of protein for vegetarians. Many of my friends also skipped curd. However, by skipping curd, you know you are missing out on a dish with awesome nutritional worth. Of course, for the lactose intolerants soymilk and other soy products are always an interesting option. Pulses, nuts and cereals are good sources of protein. I remember how I used to simply pick peanuts or cashew nuts from my plate of upma and throw them out to the squirrels, thereby simply washing away all my mother’s attempts of feeding me a nutritious meal go in vain. Now, I crib m my hair loss. Had I eaten good protein, this would not have happened.  Proteins are also required for our enzymes to work well and also for the efficient performance of the regulatory functions of the body. 

Fats are Not about Obesity, they are Essential for Survival!

 

 Little was I aware that nuts, vegetable oils, ghee and butter are sources of healthy fats for our bodies. In modern times, fats are demonized not because they really cause any obesity but because we consume and utilize them in such a way that it leads to obesity and a number of other lifestyle disorders. Rather, fats are very important for us. There are an entire class of vitamins, namely vitamin A,D, E and K, which are available to our body only because of fats. Subcutaneous fats provide protection to our inner organs. Last, but not the least, fats provide double the energy that vitamins do. If you consume the right fats in accordance to your activity levels, you are surely going to remain slim and healthy, and supply your body with some essential nutrients. 

Vitamins and Minerals Are Your Body’s Army against Diseases

 

Like many children, vegetables and fruits were my least liked foods, except for a few dishes such as deep fried potato fries and the mango. However, it was only in high school that I began to appreciate the importance of these foods, i.e. being endowed with loads of vitamins and minerals, they were the strongest army of our bodies against a number of diseases. As a result, I find myself a tad more susceptible to petty infections and sport a poorer eyesight and dental health in comparison to my elder sister who used to have loads of greens and yellows. But it’s never too late… now, cooking out of passion, I have realized that any vegetable can be made absolutely lip-smacking, provided it is cooked in a tasty way. So it’s not the vegetable, but our methods of cooking these that is the culprit and children would love any vegetable when cooked in a palatable way. 

 Raisins, peanuts, almonds, cashew nuts, walnuts, pistachios and many other nuts and dry fruits are nutrient-loaded super foods. Spices, interestingly, are found to be not only tastemakers, but also disease doctors and health enhancers. Many of us avoid nuts and dry fruits fearing that they will make us fat. Spices are considered to be stomach irritants by some and, therefore, avoided. However, these foods are beneficial to your body provided they are consumed moderately. 

Water is the most important Nutrient for Survival

Finally, coming to the most vital nutrient that is often ignored is water. Its importance is next only to air in human survival and it tops the list of nutrients that we consume, as no other nutrient can be really effective if your body lacks water or has an excess of it. Usually, the former case occurs as nobody really finds water attractive and, therefore, ignores it. Water is a major constituent of cells, the basic functional units of life. If you do not drink water adequately transportation of nutrients and their absorption will not take place efficiently resulting in bodily conditions which may be serious (for example, one may faint due to dehydration). 

A variety of food was always around me in my growing years, but I was quite fastidious with my food choices. Had I been nutritionally literate in my growing years, I would not have had to visit my doctor very often for mundane ailments like poor eyesight, frequent colds and fevers, teeth cavities, and tiresomeness. My daily menu would have included all the nutrients, as each one is important and should be consumed in the correct proportion. 

Eating Healthy Does Not Ensure Good Health

Whenever I consult friends regarding the maintenance of good health, I often come across suggestions of eating foods that are loaded with a lot of nutrients. “Have complex carbohydrates and avoid the simple carbs, eat less fatty food, eat more of greens and fruits, include some super-foods in your daily diet ….“ is what I get to hear. Yes, I do agree that eating healthy food ( I have my reservations about what you can call good or bad, as the effect of the same food on people is so individualistic. For example, dairy milk may be a super-food for some, while others may be allergic to it) is a prerequisite for good health, but certainly it does not ensure good health. Otherwise, all the people on this planet who can afford the finest food would have lived for a hundred of years   each and that too without any ailment. Isn't it?

Of course, this is not to say that people who have walked this earth for shorter periods of time were not healthy. Many persons who eat healthy are found to suffer from diseases that greatly reduce their lifespans. The reason for this is simple. Eating healthy food is not enough to maintain good health. There are certain other factors that you need to consider in the context of good health. They are as follows:

·         Food is not the same as nutrition - Food is what you eat, nutrition is how your body utilizes the food that you eat. Ideally, your body should extract all the nutrients present in the food that you eat and utilize them beneficially for your body. However, often, it is seen that this is not so. The body is not able to fully access, absorb or utilize the nutrients that are supplied by the food consumed. This may be due to a number of disorders that adversely influence efficient metabolism. Diseases such as diabetes and those of the gastrointestinal tract are just a couple of diseases that belong to this category. Therefore, to maintain good health you should ensure that your nutrition is flawless. Simply eating healthy is not enough.

·         Metabolic efficiency is a must for good health- Good nutrition not only involves eating healthy, but also maintaining good metabolic health. Ideal body weight maintenance, mind and body exercising are major players in maintaining good body metabolism.

·          Good health not only means freedom from physical illnesses - It encompasses emotional maturity and well-being, work proficiency, and mental efficiency, as well.

It is also important to note that healthy persons do fall ill like the rest of us, as they are not super humans! However, the difference between a person who is generally blessed with good health and the not so fortunate one is that the former falls ill less frequently and recovers from illness very fast. The illness also does not succeed in causing damage to his organ systems and body functions as such a person has a very strong immune system. 

Top 10 Homemade Energy Drinks

You must have probably come across advertisements that show tired persons  consuming well marketed “energy drinks” that work like magic potions transforming them into highly energetic individuals who seem to function like super humans, within minutes! However, you, as a consumer, should bear in mind that for gaining such instant energy you will have to pay a heavy price by compromising your health in the long run. This is because commercial energy drinks contain one or more substances that boost your energy by harmfully spiking up your blood sugar, caffeine, or steroid levels in your body.  

As a matter of fact, regularly consuming a diet that has adequate carbohydrates, proteins and fats to meet your body’s daily energy requirements, as per your age and activity levels, should keep you fit and energetic  every day and there is no need for you to consume special drinks for the same- not commercial energy drinks in the least! However, you can try out certain homemade drinks that refresh you and make you feel energetic without harming your health. These homemade energy drinks not only boost your energy but also improve your health by supplying other nutrients that your body needs.

Tender Coconut Water

Tender coconut water is one of the healthiest natural energy drinks that you can vouch for. Endowed with a number of valuable salts and other nutrients such as potassium and antioxidants, the tender coconut water works like an elixir. It raises the hydration levels of your body shortly after being consumed.  Optimum fluid levels in the body provide a favorable environment for efficient transportation and metabolism of nutrients resulting in elevated energy levels in your body. Apart from increasing your energy levels, coconut water immensely benefits your digestive system and your skin.

Homemade Oral Rehydration Drink

A homemade oral rehydration drink is the best remedy for fatigue and dehydration related to fluid losses. An oral rehydration drink can be prepared in a few minutes by mixing in 6 teaspoons of sugar and half a teaspoon of salt in 5 cups of drinking water.  However, the exact formulation as provided by WHO/UNICEF is 2.6 gm common salt (NaCl), 2.9 gms trisodium citrate dihydrate, 1.5 gms KCl, and 13.5 gms anhydrous glucose for 1 liter of fluid. Ideally the fluid used should be water, but coconut water, rice water, yogurt, vegetable broth, or unsweetened fruit juice can also be used.

Sugarcane Juice

Most commercial energy drinks have a high quantity of sugar or glucose that make you feel energetic temporarily by spiking up your blood glucose levels. Sugarcane juice is a natural source of sugar, and therefore, certainly healthier than commercial energy drinks. A glass of sugarcane juice can make you feel refreshed and energetic. Unlike commercial energy drinks that contain high amounts of simple carbohydrates, sugarcane juice contains a number of vitamins (B1, B2, B3, B5, B6, A and C) and minerals (calcium, chromium, cobalt, copper, magnesium, manganese, potassium, zinc and phosphorus).

Buttermilk

Buttermilk is a delicious and nutritious milk product that has the potential to boost your energy levels to a great extent. Compositionally, buttermilk offers the good qualities of curd and water. Curd is a rich source of B complex vitamins (specifically Riboflavin) that release energy from your cells. It is rich in milk protein and the milk sugar, lactose, both of which contribute to the energy needs of your body. It is one of the best sources of dietary calcium that promotes overall growth and development of your bones. Besides, with buttermilk, you can easily gulp down large quantities of it, without having to bother about putting on extra calories as buttermilk is low in fats.

Fresh Fruit Juices

Juices of fresh fruits can be very energizing as every fruit contains sugars such as glucose and fructose which replenish the energy reservoirs of your body by replacing the lost sugars. Fresh fruit juices also energize you by hydrating your body. Juices of oranges, mango, pineapple, guava, apple, strawberries and a number of other fruits are effective homemade energy drinks.

Milkshake

A milkshake is a delicious milk based beverage made of fruits and nuts. You can use a single fruit or nut such as in banana milk shake or almond milk shake, or you can make a lip smacking concoction of your milkshake using fruits or nuts of your choice. The milk fats, protein and lactose build up your energy levels along with a number of vitamins that help in the cause by strengthening the immune system of your body. Milkshakes and milk products can be consumed regularly to build up the energy levels of your body.

Sattu (Gram Flour and Barley Drink)

Sattu is an indigenous energy drink of Indians. It is made from flours of cereals and pulses such as roasted gram flour and/or barley. This drink, considered to be highly energetic, forms a staple for many heavy workers such as railway luggage porters, sportspersons and rickshaw pullers of India. The protein, calcium and magnesium content energize and aid in body building.

Ragi Malt (Finger Millet Drink)

Ragi Malt (Finger Millet Malt) is one of the most nutritious, and thereby, the best energy drink one can think of. Regular consumption of this drink will build up your energy, protein, calcium and iron, levels in your body, consequently maintaining steady energy levels, thereby preventing abrupt need of energy drinks. This drink is suitable for consumption by gluten-intolerant persons.

Rice Milk

Rich in energizing carbohydrates, rice milk makes a good homemade energy drink. Rice milk can be easily prepared at home by boiling rice with excess water and squeezing out the resultant juice known as rice milk. Rice milk is a good alternative to dairy milk. However, it does not offer the protein and calcium that dairy milk provides. Nevertheless, the good quality carbohydrates maintain constant energy levels in your body when you consume them on a regular basis. Rice milk can be flavored with vanilla extract for better palatability.

Tapioca Pearl Drink

A highly energetic drink can be made using tapioca pearls, which are rich in carbohydrates. The tapioca pearls should be boiled with excess water till a liquid of a soft and sticky consistency is achieved. Mix this liquid with some milk, water or buttermilk to obtain a tapioca pearl mixture of drinkable consistency. This drink can be flavored with sugar or salt.

On the whole, homemade energy drinks score high on the nutrition and health safety meters in comparison to commercial energy drinks.