By We begin on a journey that combines the pleasure of cooking and with the nourishment of a healthy lifestyle.
We begin on a journey that combines the pleasure of cooking and with the nourishment of a healthy lifestyle.
Understanding The Essence of Healthy Cooking:
Healthy cooking is an art form that rotates around the beliefs of nurturing your body and mind through mindful food choices
Power of Fresh and Whole Ingredients:
Use fresh ,whole ingredients to prepare balanced and delicious meals.This will give you maximum flavor and nutrition.
Special Cooking Tips-
1.Opt for locally sourced seasonal fruits-
Blurberries,Blackberries,Indian black plum,Plum,
Golden himalayan raspberries,Indian bayberries (Kafal),
Strawberries,Raspberries,Oranges,Watermelons,Pineapple
Cherries,Bananas,Guava,Apples,Avocados,Beets,Peaches
Grapes,Apricots,Mangoes
2.Seasonal vegetables-
Sweet potatoes,Broccoli,Lettuce,Carrots,Onions,Spinach
Green beans,Cabbage,Cauliflower,Potatoes,Bottle Gourd
Cucumber,Radish,Bitter Gourd,Capsicum,Peas,Turnip
3.Whole Grains & Healthy Fats-
Whole Grains
· Quinoa
· Oats
· Brown rice
· Barley
· Bulgur or cracked wheat
· Whole wheat
· Farro
· Millet
· Amaranth
· Buckwheat
The vitamins and minerals present in whole grains are vital for general health.
Also, the high fiber content of whole grains may help with:
Lowering the bad cholesterol levels.
Raising the good cholesterol levels.
Lowering the insulin levels.
Lowering the blood pressure.
Creating a feeling of fullness that can help with weight loss or control.
Healthy Fats
Use monounsaturated and polyunsaturated fats.
Salmon fatty fish oil
Sardines fatty fish oil
Olive oil
Avocado oil
Coconut oil
Sunflower oil
Peanut oil
Soyabean oil
Use cooking oil of monounsaturated and polyunsaturated fats categories as mentioned above , are considered as healthy fats .It may reduce the risk of cardiovascular diseases.
4.Incorporate the Rainbow of Colours in Meals-
Deep green leafy vegetables , red tomatoes,red onion,red cabbage,purple carrots,beet,purple yam,blueberries,cucumber,yellow tomatoes,cherries
5.Flavours with Spices & Herbs-
Spices are substances which are derived from different parts of the plant.Most of the spices are derived from seeds,bark,roots,fruits,rhizomes,stems,and flowers.
These natural ingredients are used in cooking to enhance the flavor,aroma and colour of the dishes.
Herbs and spices have been used by humans as food article and treat ailments.
Many spices are used in kitchen and have certain medicinal activity like purgative,laxative,expectorant & carminative.
We recommened to buy the whole spices or ground spices from reliable manufacturers .
How To Store Spices-
Pack the spices in air tight dark containers to protect them from air,moisture,and light.
Keep the spices in cool, dark,moisture free,dry places away from heat . Heat can cause spices to loose their natural flavor and colour more quickly.
Check for Freshness-
Periodically check the aroma and taste of the spices .If the aroma become weak or dull replace the spice.
Keep Away the Spices from Strong Odors-
Avoid storing spices near pungent ingredients like,onions and garlic.
6.Art Of Healthy Substitution-
Special cooking involves smart and healthy substitutions without sacrificing taste .
Refined sugar substitute with good quality of natural sweeteners like honey,maple syrup,dates,coconut sugar,monk fruit extracts and blackstrap molasses .
Relace butter with healtheir alternatives such as olive oil , avocado oil which is high in monosaturated fat,coconot oil.
Nutritious Recipes for Seniors- Elderly:
As we age,it becomes important to pay attention to our dietary needs.
It is logical that physiological and metabolic changes associated with ageing influence several of these factors: body weight, lean mass, energy expenditure, nutrient retention and bioavailability and thus alter nutrient requirements compared to the adult population.
We will present you delicious and wholesome recipes that are not only packed with essential nutrients but are also easy to prepare.
Carrot Juice:
Carrot, Ginger, and Black Pepper Juice for One Elderly Person:
Ingredients:
2 large carrots
1-inch piece of fresh ginger
A pinch of black pepper
Water (as needed)
Instructions:
Wash the carrots thoroughly under running water.Peel off the skin utilize a vegetable peeler. Cut the carrots into smaller pieces to make them easier to blend.
Peel the ginger and chop it into smaller chunks.
Add the carrot pieces, ginger chunks, and a pinch of black pepper in a blender & juicer.
Add a small amount of water to facilitate blending.
Blend the ingredients on high speed until smooth and well combined.
Once blended, pour the juice into a glass. You can strain the juice through a fine mesh sieve if you prefer a smoother texture, although keeping the fiber in the juice is beneficial for digestive health.
Serve the carrot, ginger, and black pepper juice immediately. You can garnish the juice with a small carrot slice or a sprinkle of ground black pepper for an extra touch.
This juice is best consumed fresh to maximize its nutritional benefits.
Enjoy the refreshing and nutrient-packed carrot, ginger, and black pepper juice! It’s a vibrant and flavorful way to incorporate essential vitamins, antioxidants, and anti-inflammatory properties into the elderly person’s diet.
Nutritious Oatmeal Recipe for the Elderly:
Oatmeal is a versatile breakfast option but also a fantastic way to provide essential nutrients to support overall health. We will present you with a well-researched oatmeal recipe that is packed with goodness and customized to the needs of older adults. So, let’s dive in and discover how to create a delightful bowl of nourishing oatmeal.
Ingredients:
1/2 cup rolled oats, lightly processed whole grain
1 cup low-fat milk or water
1/4 teaspoon ground cinnamon
1 tablespoon honey or maple syrup
1/4 cup chopped nuts ( almonds or walnuts)
1/4 cup fresh or dried fruits ( berries, sliced bananas, or raisins)
Optional toppings: a sprinkle of ground flaxseed ,chia seeds, or a spray of nut butter.
Instructions:
1.In a small saucepan, add the rolled oats and milk or water. Bring this mixture to a gentle boil over medium heat for thickening the mixture . Stirrer the mixture occasionally.
2.Once it starts boiling, reduce the heat to low for about 5 minutes, or until the oats have absorbed the liquid and become creamy. Stir occasionally to prevent sticking.
3.Add the ground cinnamon to the simmering oats and stir well. Cinnamon not only add on a warm flavor but also offers potential health benefits, such as anti-inflammatory and blood sugar-regulating properties.
4.Remove the saucepan from the stove and let the oatmeal leave for 5 minutes to cool slightly.
5. Sweeten the oatmeal by adding with honey or maple syrup according to your taste preferences. These natural sweeteners add a feelof sweetness without compromising on health.
6. Transfer the oatmeal to a serving bowl .Sprinkle the chopped nuts , fresh or dried fruits on top.Nuts add a delightful crunch and healthy fats.Fruits contribute essential vitamins minerals and dietary fiber.
7. You can add little quantity of ground flax seeds,pumpkin seeds, sunflower seeds,and chia seeds,for extra nutritional benefits.
These seeds are excellent source of omega -3 fatty acids and fibre. Which can help in promoting heart health,improve quality of sleep,and digestion.
Note:
Before majking any significant changes in diet of an elderly person,consult with healthcare professional.
