Cumin ( Jeera) for Health

  Cumin seeds are commonly used in India cuisine. The health benefits of cumin are well known. It helps to reduce flatulence and nausea and aids in digestion. Cumin also has antiseptic properties and is used in many home remedies for common cold and sore throat. It is an excellent source of iron and therefore its regular use will prevent anemia. Recent research has shown that cumin has anticarcinogenic properties
( cancer prevention)as well.

 It is easy to incorporate cumin seeds in your daily cooking. Simply add it along with mustard seeds for seasoning dals ( lentils), or add cumin powder to vegetable stir fries. Since it has a strong flavor, make sure to use small quantities. I will give a few Indian recipes in the following pages which use cumin seeds and taste yummy!

Mint Chutney with coconut

 This is a  variation of the previous recipe I had posted. Those of you who like the taste of fresh coconut, will like this. To make this you will need

.1. One cup freshly grated coconut
 2. Half cup mint leaves ( washed and tightly packed)
 3. Half cup chopped coriander ( cilantro ) leaves
 4. Two or three green chillies, slit ( add or reduce depending on how spicy you want the chutney to be)
 5. Two tsps thick tamarind extract ( you can soak a small ball of tamarind in hot water and extract the juice)
 6. Half  to one tsp. salt ( adjust to suit your taste)
   
 Grind together  all the above using a little water to make chutney. This chutney has to be consumed the same day as it contains fresh coconut.

You can season it with mustard seeds if you like. To do that, heat 2 tsps. of oil, add 1/2 tsp mustard seeds. When the seeds pop, add a few curry leaves and a red chilly broken into pieces.Stir for a few seconds and add it to the chutney. (This version with the seasoning goes well with the south Indian preparations like idli and dosa.)             

World Famous Vegetarians - 2011.wmv

Mint Chutney

Mint chutney can be made in different ways and here is the recipe for one of the easy ones. You will need

1. One cup mint leaves ( washed and tightly packed)
2. Half cup chopped coriander ( cilantro ) leaves
3. Half cup curry leaves ( optional)
4. Two or three green chillies, slit ( add or reduce depending on how spicy you want the chutney to be)
5. Two cloves of garlic chopped
6. One tsp cumin seeds
7. Two tsps thick tamarind extract ( you can soak a small ball of tamarind in hot water and extract the juice)
8. Half  to one tsp. salt ( adjust to suit your taste)
9. One tbsp. oil

  Heat oil in a pan , add the slit green chillies and garlic and saute for a minute. Now add the leaves - mint,coriander and curry leaves and saute for a few minutes  on low heat till the leaves are soft and wilted, but retain  the green color. Transfer to the grinder bowl . Now add the cumin seeds, salt and tamarind extract and grind to make the chutney. You may have to add some water while grinding to get the right consistency. Instead of tamarind extract you can also use lime juice.
  This chutney is excellent for digestion as it combines the goodness of mint,curry leaves, garlic and cumin.It can be used as a spread on bread for making sandwiches or can be eaten with chapathi or rice.

                                                                        Mint chutney          

I love mint - do you?

   Mint or Pudina ( in Tamil) is probably the most widely used of all herbs. Even the  thought of mint makes you feel cool and refreshed!

   There are different varieties of mint like the field mint, peppermint, spearmint etc. Mint leaves are used in      different types of cuisine and the essential oil extracted from mint  is used in medicines to relieve head aches, muscular pain,skin problems etc. Menthol extracted from mint is widely used in breath fresheners,tooth pastes, chewing gum etc.

    Mint is excellent in curing indigestion, flatulence and other gastrointestinal problems. It is also good for relief from cold ,sore throat and sinus problems. It can be incorporated in many ways in our day to day cooking and I will give you some of the easy recipes.

                                                                           Mint leaves

Quiz time

Click on this link and see how well you do on the quizzes on Fruits and Vegetables. It is fun!

http://www.funtrivia.com/quizzes/hobbies/food__drink/fruit_and_vegetables.html

Smoothies

  Rushed for  time in the morning ? Bored of the usual items for breakfast? Here's a healthy option for you - make a smoothie --- a drink made by blending fruits or vegetables, milk / soy milk/yogurt, honey etc. Smoothies are easy to make , yummy and packed with nutrients. They are nutritionally better than fruit juices because they contain  whole fruits and therefore provide fibre as well.They are packed with vitamins and minerals and are powerful detoxifiers too. Also, having these will ensure that you have your daily intake of fruits and vegetables. Even those kids who are not fond of eating fruits and vegetables will love when these are blended into smoothies
  The combinations you can try are plenty depending upon your taste and availability of ingredients. So, why don't you try some of these?

Banana, Strawberry smoothie: One of my favourites and for making it I use :
1. Two ripe bananas peeled and cut into pieces
2.  Eight to ten  fresh or frozen straw berries
3.  A handful of blueberries( if available)
4. One glass of soya milk

      Put the banana pieces, soya milk and the washed berries into a blender and blend together for a few minutes. You will get two glasses of  smoothie . If you use ripe bananas, your smoothie will be naturally sweet and you won't have to add any sugar or honey. You can also use regular milk instead of soya milk .
      It is a good idea to  buy the strawberries whenever they are available and freeze them after washing. When I use frozen strawberries, I always keep them in a bowl in hot water and soften them before putting them in the blender.     

Carrot and Orange smoothie:  An easy to make smoothie which is so refreshing ! For making it you will need:

1. One fresh and tender carrot of medium size
2. Two juicy oranges
3. 1/2" piece of ginger grated
        Peel, wash and chop the carrots into small slices. Remove the peel , cut the oranges and remove any seeds present.  Put the carrot pieces with a cup of water in the blender and blend at high speed for a couple of minutes. Then add the oranges and ginger and blend again for a minute. You can add a few ice cubes also, if you wish, at this stage. You will get one glass of smoothie for the above ingredients.

Apple Banana Smoothie: Another popular smoothie which combines the goodness of banana & apple. To make 1 tall glass of this smoothie you will need:

1. One ripe banana
2. One medium size apple
3. One glass of soya milk or milk
4. One tbsp of honey ( you can use sugar also,but honey is the healthier option
             
             Peel and cut the banana into smaller pieces. Peel, core and chop the apples. Put the fruits along with the soya milk and honey into the blender , blend at high speed to get a delicious smoothie.

        

Types of Barley

 Only when one of my friends asked me 'What is Pearl Barley?' did I realize that I should have written about the different types of  Barley available before going into it's health benefits ! The commonly available types are:

Hulled Barley : The most nutritious and the least processed with only the outermost hull removed retaining the bran. But hulled barley takes a long time to cook.
                                               
                                                 
Pearl Barley :  This is the most commonly available form which is fairly nutritious because in this type the bran also is removed leaving only the 'pearl' inside.


                                                     
                                                             
Barley flakes: Here the barley is rolled into flakes and can be used  like oat flakes to make hot cereal.

                                                      
                                                                                   
Quick cooking barley : Since it is pre steamed it cooks very fast and is fairly nutritious too.

Barley water - a good health drink

 For making this health drink, you will  need the following:

1/2 cup pearl barley
5 cups of water
1 tbsp.fresh lemon juice
1 tbsp.honey or sugar ( quantity to be increased if you want it sweeter)

Wash the barley well and soak for 1 hour in a pot ( using all 5 cups of water.) Then boil  the contents ( bring to a rolling boil) and reduce the heat and simmer on low heat for  about 30 mns till the barley becomes a bit soft.  Remove from heat and allow to cool. Filter the water into a clean vessel and add lime juice and honey or sugar and stir well. You can store it in the fridge for 2-3 days.
You can also grate the lemon rind and add it to the boiling barley water for extra flavour.

Instead of discarding the cooked barley you can either add it to salads or eat it with plain yogurt.

Barley Vegetable soup

This is an easy to make, nutritious soup. To make this , you will need:

1 onion chopped
2- 3 cloves of Garlic crushed
1 cup of diced carrots
1 cup of chopped cabbage
1 medium size potato diced
11/2 cups of  diced ripe tomatoes
3/4 cup of pearl barley
2 tbsps of olive or vegetable oil
 8 cups of water
 2 tbsp.chopped coriander leaves.
salt and pepper to taste.

Wash and soak the barley in  2 cups of warm water for about 30 mns.( This helps in faster cooking). In a large pot or vessel, heat the oil and saute the chopped onion and garlic till they become soft. Add all the vegetables, the soaked barley (along with the water) and the remaining 6 cups of water. Bring to a boil and then reduce the heat. Let it simmer for about 30 mns or till the barley is fully cooked and soft.  You may add extra water if required to get the desired consistency.  Add salt & pepper and let the soup simmer for a few more minutes.  Add chopped coriander leaves before serving.

Barley - the wonder cereal

   Unlike rice and wheat, barley doesn't get talked about much in culinary circles. Back home, I remember barley water was used more like a medicine particularly for urinary infection, edema ( swelling ) on the feet etc. It was never used in regular cooking.
   The nutritional value of barley is now widely accepted. It is packed with fiber, low in fat and is cholesterol free.
   A half cup serving of cooked pearl barley contains less than 1/2 gm of fat and less than 100 calories!
(Source: USDA Nutrient Database for Standard Reference 13,November 1999) 
   It contains several vitamins and minerals like iron, potassium, magnesium , selenium and copper. Research shows that the soluble dietary fiber in barley helps in lowering blood cholesterol as well as in slowing down the absorption of sugar thereby helping to prevent type 2 Diabetes. The insoluble fiber helps in regular bowel movement.
   Drinking barley water has a lot of health benefits. It is a diuretic which flushes out excess fluids from the body thereby preventing swelling. Barley water has been used for ages to treat urinary tract infections. Research has shown that it is  beneficial in preventing gall stones, atherosclerosis and type 2 diabetes.
 For more information click on this link:

http://www.barleyfoods.org/nutrition.html

  So, don't you think we should incorporate this wonder cereal in our diet in order to derive health benefits from it? 

Curry leaves in home remedies

  Curry leaves juice mixed with butter milk ( or plain yogurt ) is excellent for relief from indigestion, nausea and vomitting.
  Regular inclusion of curry leaves in your diet is supposed to prevent cataract and type 2 diabetes.
  In many parts of south India curry leaves are used in making hair oil to prevent premature greying of hair. It is made like this:
  One cup of curry leaves are crushed added to 500 ml of coconut oil and heated till the leaves turn brown , but not burnt. The oil is then allowed to cool and the leaves are taken out by filtering.

   Apart from using curry leaves for seasoning, you can also incorporate these leaves in chutneys. I  normally add them to coconut chutney. To make this you will need :
 1 cup of fresh grated coconut.
 1/2 cup of chopped coriander leaves
 1/2 cup of curry leaves
 1 or 2 green chillies
 1 tsp of tamarind extract. ( soak a little bit of tamarind in hot water and extract the juice.)
  Salt to taste.
 Grind all the above ingredients together to make the chutney. You can use lime juice instead of tamarind if you like.
  This chutney can be eaten with the south Indian preparations like idli or dosa or can be used even in sandwiches.

Curry leaves powder or Kariveppilai podi

 Whenever I am able to get enough curry leaves, I make curry leaves podi (powder) with them. . For making it you will need:
1. One full cup ( pressed down) of curry leaves.
 You can separate the leaflets from the main stalk, wash and dry them on a towel before hand.
2. 1 tbsp.Channa dal
3. 1 tbsp Tuvar dal
4. 1 tbsp Urad dal
5. 1/2 tsp.cumin seeds
6. a few ( 5 or 6 ) peppercorns
7. Two dry red chillies
8.  1/2 tsp salt or according to taste
   In a pan, dry roast ( without oil ) all the dals,  till the dals turn reddish and then the red chillies,cumin seeds and peppercorns till you get a nice aroma of cumin and pepper . Dry roast the curry leaves keeping the pan on low heat and stirring continuously. The leaves should be dry, but should not turn brown. Switch off heat and let the leaves remain in the pan for a few minutes. This will make them crisp and easy to powder.
   Now powder the roasted ingredients along with salt in a grinder and store in a bottle.(If you like, you can also add 2 cloves of garlic by crushing , roasting and adding them along with the other ingredients.)
    You can have it by adding  it to steaming hot rice with a spoonful of ghee or oil . It tastes good,enhances digestion and as I said before has other health benefits too.
    Variation: You can also roast two tbsp. of freshly grated coconut and powder it along with the other ingredients. This powder can then be used to make ' curry leaves rice'. Boil the rice making sure that the grains are separate and not overcooked and allow it to cool. Add some ghee or oil and the curry leaves powder and mix well. The quantity of curry leaves powder to be used can be adjusted according to taste.

Curry leaves

 Curry leaves are widely used in South Indian cuisine.They are known as 'Kariveppilai' in Tamil and 'Kari patha' in Hindi.  They are basically leaves of a small tree which grows very well in tropical climate.The leaves have a unique aroma and add a nice flavour when added to dishes.
  Curry leaves have a lot of medicinal properties too. They help in preventing indigestion and nausea. The leaves are used in many ayurvedic medicines as they are supposed to be very good for eye sight as well as for stimulating hair growth and preventing premature greying. They are very rich in antioxidants , iron and calcium and contain vitamins A and B as well as fiber.

Curry leaves are generally available only in Asian grocery shops in the west and that too not always. You can store them in the fridge for a couple of weeks at the most. The other option is to dry them and store, but then the aroma will not be the same. Apart from using them for seasoning, you can use them to make ' curry leaf podi ' or powder, 'curry leaf chutney' etc. You can also use them to prepare some  home remedies as well as hair oil.
                  

 

Back to Avocado....

  Avocado's high vitamin E content gives it some anti aging properties as well, so here is a face pack you can try.
It is a good  tonic for your skin!


You will need :
1. 2 tbsp.of the scooped out flesh of  avocado
2. 1tsp lemon juice
3. 1 tsp. honey
4. 1 tsp regular plain curd (yogurt)

 Make a paste buy mixing and mashing all the above. Apply on your face and neck. Wash with  clean lukewarm water after about 15 minutes and pat dry. It will make your skin glow!

Coconut Oil Touted as Alzheimers Remedy

   All these years we were given to understand that coconuts are bad for health because they raise your cholesterol levels. Now research findings show that extra virgin coconut oil is very good because it increases your HDL ( the good cholesterol) levels and lowers the LDL levels in blood.
   Click on this link to see how coconut oil has been used as a remedy for Alzheimer's. If it is proved to be correct, it is really amazing!
   So let us use fresh coconut in our cooking without feeling guilty any more! ( at least till another research team comes up with a different finding!)

Coconut Oil Touted as Alzheimers Remedy

Avocado spread

 Avocado spread can replace butter on your toast and it is certainly more nutritious and tasty. Since you need to use egg in this recipe, it is not for strict vegetarians.To make this you will need :

1.One ripe avocado
2. One boiled egg.
3. Salt and pepper according to your taste.


  Cut the avocado lengthwise, remove the seed and scoop the pulp into a bowl.Mash it well with a fork Shell the boiled egg ,mash it well with a fork and then combine it with the avocado, mixing and mashing well to get a fairly smooth consistency. Add salt and pepper powder and mix well. Pile generously on freshly toasted bread
( preferably multigrain or whole wheat ) and have for a  filling and healthy breakfast.
Note: Avocado slices can also be added to your salads as it helps in the absorption of carotenoids contained in carrots and green leaves.

Guacamole

   Since I am on the health benefits of Avocado, I thought I will give you a couple of simple yet nutritious recipes using Avocado. The first is Guacamole which is an easy to make Mexican dip which is usually served with tortilla chips, but you can serve them with any kind of chips or freshly cut veggies like carrots, cucumber etc. as a starter. To make guacamole you will need:

1. Two ripe avocados ( when you press it ,it should feel soft but not too soft and pulpy)
2. One small onion finley chopped
3. Two medium tomatoes finely chopped.
4. 1tbs lime juice
5. 1 tbs Coriander ( Cilantro) leaves finely chopped
6. 2 green chillies slit lengthwise and then cut into small pieces        
7. salt to taste
   Cut the avocados lengthwise, remove the seed and scoop out the pulp into a bowl. The dark green layer just beneath the skin is supposed to contain a good amount of antioxidants, so make sure to scoop that as well.
Mash the pulp well with a fork or give it a couple of turns in the food processor. To this add all the other ingredients and mix well to combine everything. You can substitute green chillies with black pepper powder. The amount of the ingredients can be adjusted according to your taste. Guacamole can be kept in the fridge for a couple of days , but tastes better when served fresh.

Avacado - the super fruit!

Avacados were once thought to be not good for health because of their high fat content. But research has shown that they contain mainly monounsaturated fatty acids which are very good for cardiovascular health. Avacados contain a good blend of carbohydrates, fats and proteins as well as vitamins A,C,E and some of the vitamin B Complex.

Read about the health benefits of avcados here:

http://www.regenerativenutrition.com/content.asp?id=443

So, next time you go to your greengrocer , make sure to buy this fruit and try to include it in different recipes. I buy it and keep it for a couple of days outside the fridge till it feels soft enough to scoop out the pulp which feels like butter.

In India avacado is also known as ' butter fruit' and is not one of the easily available fruits.

Vegetarian chilli

This is a vegetarian version of the mexican chilli which has ground beef as the main ingredient. This recipe can be tried with a combination of different types of beans and is very easy to make.

You will need:

1 small can ( 200 gms) each of Red kidney beans, chick peas and black eyed beans.

1 can of chopped tomatoes

4 - 6 button mushrooms cut into small pieces ( optional)

1 large onion - chopped

3-4 cloves of garlic cut into small pieces

1 red or green pepper ( capsicum) chopped into small pieces

1/2 cup of soya chunks or granules soaked and drained ( you can use Quorn mince also)

Chilli seasoning ( available in supermarkets) - 2 tbsp.

( a mixture of chilli powder,jeera powder and black pepper powder can be also used if you cannot get chilli seasoning- adjust the quantity according to your taste for spice)

Salt to taste

In a cooking pot, heat 2 tbsps of vegetable oil. Add the onions and garlic and saute for a few minutes till they become soft, don't let them turn brown. Now add the cut mushrooms and the peppers and cook on a low flame for a few minutes . Add the full can of chopped tomatoes and the chilli seasoning (or the mixture of spice powders). Stir well and let it cook for a couple of minutes. Add the soaked soya chunks or granules, then the different beans you are using. Most of the canned beans will allow you to use the entire contents without draining. So just tip them into the pot. ( Otherwise , drain them and add to the pot along with 2 cups of water.) Add salt according to your taste and cook on low flame stirring now and then. Let it simmer for about 5 minutes. You can add chopped parsley or cilantro before serving.

This can be eaten with boiled rice or pita bread or even toasted bread. It is delicious and full of proteins.

Note : you can also add canned pinto beans,haricot beans or any other type of beans, but red kidney beans and chick peas are a must! I have also made it with Taco seasoning which is equally good.

The goodness of whole grains

We often hear about the health benefits of whole grains. What are whole grains? Basically they are cereals which are nothing but seeds of plants belonging to the grass family. The most common ones are rice, wheat, oats and barley. These grains or seeds basically contain 3 parts - the outer covering called bran, the part containing the embryo called the germ and the bulky part which stores food for the embryo called the endosperm. All the three parts have valuable nutrients. When these whole grains are refined, the outer bran as well as the germ get knocked off thereby losing almost all the fiber from the bran and valuable nutrients present in the germ.

Whole grains contain a wholesome package of nutrients and therefore have great health benefits.

They are high in fiber so they help in preventing constipation and certain types of cancer. They also help in preventing cardio vascular diseases and type 2 diabetes and help you to maintain proper body weight. Whole grains. also are a store house of vitamins and minerals.

So try to include these in your daily diet. Choose the whole wheat or multigrain varieties of bread, brown rice, whole wheat pasta, oats etc. Click on this link to get useful information on whole grains.

http://www.cspinet.org/nah/wwheat.html

Protein sources for vegetarians

One of the questions meat eaters always ask is how do vegetarians get enough proteins?

Well, it is a well known fact that animal sources like meat and fish have 'complete' proteins. It means that these protein sources provide all the essential amino acids needed for the body to build its own proteins. But the good news is that vegetarians can easily get all the amino acids by having a combination diet of different sources of proteins like whole grains, lentils, nuts and different kinds of beans.

Milk, yogurt and cheese also are very good sources of proteins.

Quinoa is an exceptional grain which contains all the essential amino acids and therefore provides complete protein. I was surprised to learn that 1 cup of cooked quinoa gives 18 gms. of protien! Other whole grains like brown rice and barley are also good sources of protein for vegetarians.

The main point to remember is to have a combination of these protein sources in your diet . Click on the following link to read more on this topic.

http://www.fitnessfirst.co.uk/learn-about-fitness/healthy-eating/a_vegetarians_guide/

Hummus - the versatile yummy dip

Hummus is a very popular middle eastern dip which is easy to make and can be used in different ways - as a spread on toast, bread or wraps and as a dip for chips and veggies. You can have it with chapatis and pita bread also.There are several variations of hummus which you can try. The recipe for the basic hummus is what I am giving here.

You will need,

1 can of chick peas drained or 1 cup of boiled chick peas

1 tbs of tahini ( tahini is a paste of toasted sesame seeds and olive oil - see the note given at the end)

3 tbsp of lemon juice

2cloves of garlic

2-3 tbsp of olive oil

1/2 tsp salt.

1/2 tsp crushed red chillies

( a few slices of jalapeno pepper or 1/2 tsp of ground black pepper can also be used if you want the hummus to be spicy)

Put all the above ingredients into a blender and blend into a paste. Add 1 or 2 more spoonfuls of olive oil if needed. Tranfer the paste into a bowl and add chopped coriander leaves or parsley before serving, though it is optional. Carrots, cucumber etc. cut into long pieces and served with hummus as a dip tastes soooo good and makes a healthy and tasty starter.

Hummus can be stored in the fridge for 2 - 3 days.

How to make tahini:

1 cup of sesame seeds ( toast the seeds without letting them turn brown)

1/2 cup olive oil

Make a smooth paste by blending the above in a blender adding more oil if necessary. The paste should not be too thin.

You can make hummus without tahini but then it is not 'real' hummus!

Rainbow salad

This is a very easy to make salad and you can try different variations according to your taste and availability of ingredients.

1 cup of boiled red kidney beans

1 cup of boiled chick peas

( you can also use canned beans and chick peas, well drained)

1 cup finely chopped cucumber

1 cup finely chopped firm tomatoes

1 cup grated carrots

1 cup finely chopped fresh cabbage (purple variety will be more colourful)

2 tsp.chopped green chillies

2 tbsp chopped coriander

juice of 1 lemon

salt to taste

1 tsp chat masala ( optional)

Toss together all the ingredients . Add the lemon juice and salt just before serving to prevent water oozing out of the vegetables.

easy sprout recipes

While on the subject of sprouting seeds, why not try some of these easy recipes?

Sprout pancakes ( or Adai as we call it in South India )

1 cup of brown rice ( white rice also can be used) soaked overnight

1/2 cup each of sproutd green gram ( mung ) , black gram ( urad ), chick peas ( chana)

2 red chillies

salt to taste

Grind the above ingredients into a coarse batter using water. The batter should not be too thick or too thin

Add the following to the batter:

finely chopped onions and tomatoes( 1 each)

1 tbsp of finely chopped coriander leaves.

1 tbsp of chopped curry leaves ( if available)

Mix all the ingredients well and keep aside. Heat a non stick pan and smear a little oil ( sunflower or vegetable oil). Pour one ladle of the prepared batter and spread it a bit to make a round pancake. Pour a tsp of oil over it. Keep it on medium flame.After a few mns, flip it over and cook for a few more minutes. Both sides should be brown and well cooked. Take care not to burn it.

Serve hot with chutney, pickle or even sauce.

Variation:

You can also make the batter using a mix of different dals ( 1/2 cup each of mung dal, urad dal,chana dal and tur dal) soaked and ground along with the rice and other ingredients.

How to Grow Sprouts at Home

You may find the following link very useful:

How to Grow Sprouts at Home

Venus turns vegan...

Looks like even great sports personalities turn to vegetarianism to tackle health issues. Check out by clicking on this link:

http://www.thepostgame.com/blog/chompions/201201/venus-williams-goes-vegan

More about sprouting

Sprouts can be made from pulses like lentils, green gram,black gram, chick peas, soyabean etc. and also from cereals like wheat, maize, barley and so on. Oil seeds like sunflower, pea nut, sesame and almonds can also be sprouted. Some seeds like almond and peanut can be eaten as 'soaks' rather than sprouts - just soak them overnight , wash and drain them in the morning and they are ready to be used.

Sprouting basically involves soaking, rinsing and draining. Soak the seeds for 8 to 10 hours, then rinse in clean water and drain well. Transfer the seeds to a colander and leave it in a warm place. 70 to 75 degree F is ideal for germination. (Cold temperatures will slow down germination and too much of heat will destroy the seeds .) You can also use any perforated container or a bag made of cheese cloth or any material that will allow water to drain and allow movement of air. Rinse and drain the seeds twice a day. Rinsing will provide the necessary water and draining will ensure that seeds don't rot because of excess water.

Lentils, green gram , chick peas etc. are very easy to sprout and will be ready to use in 2 to 3 days. You can use the sprouts in salads, steam them and add them to preparations or simply cook them.

So, why don't you try your hand at growing these 'power houses' of nutrition?

Sprouts for health

Sprouted grains like wheat, pulses like mung and beans and nuts are very good for health as they are full of nutrients. Seeds normally have certain enzyme inhibitors which help them to remain dormant. When you sprout them, these inhibitors are removed and the nutrients become easily available. Sprouted seeds are also easily digestible and their nutritional value many times higher than raw seeds.

Just soaking nuts , grains and seeds for 6 to 12 hours also is equally good. Soaking makes the proteins readily available for absorption and increases the amounts of vitamins. Soaked pulses and grains are easy to cook as well.

So, try to include these in your daily diet. Soaking and sprouting is easy and cheap to do and will also benefit your health greatly.

Easy to make salads:

Salads using raw vegetables are very easy to make and are packed with nutrients. The important things to keep in mind while making salads are:

1. Washing the vegetables thoroughly before cutting them

2. Eating the salad when it is fresh. We all know that cut vegetables lose valuable nutrients if left for a long time. If at all you have to store the prepared salad, do so in airtight containers in the refrigerator and consume within a day or two.

Many people do not like the idea of eating sliced vegetables and green leaves as salads although those are the easiest to make. So here are a few slightly different types which you can try.

Carrot and Cucumber salad:

1 cup of sprouted green gram or ½ cup of green gram dal ( moong dal) washed and soaked for 1 hour and drained thoroughly

2 carrots , grated

1 small cucumber finely cut ( if you grate , it will become mushy)

1 tbs. chopped coriander leaves

1tbs. grated fresh coconut ( enhances the taste but optional )

1 chopped green chilly ( you can omit or add more depending on your tolerance for spice!)

Salt to taste

A few drops of lime juice.

Toss together all the above ingredients except salt and lemon juice which should be added just before serving.

( Instead of adding raw green chillies, you can also add it as seasoning. If so, heat a spoon of oil in a pan , add ½ tsp of mustard seeds and when they splutter,add the chopped green chillies , sauté for a few seconds and add to the salad)

Beet root and peanut salad:

1 Cup of grated fresh beet root

1/2 cup of raw peanuts ( ground nuts) washed and soaked for 8-10 hours and drained

1/2" piece of ginger grated

salt to taste

a few drops of lemon juice

Toss the first three ingrdients together and add the salt and lemon juice just before serving.

What is this blog about?

I am a vegetarian for both ethical and scientific reasons. Very often my friends and acquaintances ask me how one can remain healthy and strong on a vegetarian diet, or how it is possible to cook vegetarian food without it getting boring, and so on.

First, let me assure my readers that veggies are as strong and nimble and have as much stamina as those who eat meat ----- the biggest and strongest land animal, the elephant, is a strict vegetarian! So is the deer , which runs fast and long.

Second, as for variety of food one can cook with vegetables, one simply has to look at veggie websites ---- there is enormous variety, the web is full of vegetarian recipes of all types of cuisine.

Then, what will be different about this blog? It is to share my experiences in making healthy vegetarian food which is simple and easy to cook. Youngsters of today often manage with fast foods because of lack of time and energy to cook at home, going through elaborate recipes. So, I am going to stress more on the ease of cooking and the health benefits of the recipes I include in my blog. I would welcome any ideas, suggestions and recipes from those of you who believe in the benefits of being a veggie.