Sunday, April 30, 2017

Paneer tikka (kathi) roll


1. Paneer (cut into cubes)
2. Onion (cut into cubes)
3. Green bell pepper (cut into cubes)
4. Curd one cup
5. Mustard oil 1 tbs
6. Onion paste 1 tbs
7. Ginger garlic paste 1 tbs
8. Coriander powder 1 tsp
9. Curry powder 1 tsp
10. Red chili powder 1 tsp
11. Turmeric powder 1/2 tsp
12. Salt to taste
13. Whole wheat flour one cup
14. All purpose flour half cup
15. Green chili sauce


1. In a bowl mix wheat flour, all purpose flour, salt to taste, water and knead it to a soft dough. Keep it aside for 15 minutes.
2. To make the tikka masala, in a bowl take one cup of curd, add mustard oil, onion, ginger, garlic paste, coriander powder, curry powder, red chili powder, turmeric powder and salt to taste, mix them properly and keep it aside.
3. Now coat the cubed paneer, cubed onion and cubed capsicum with the tikka masala and grill them on a griller or a skillet(tawa). Keep it aside.
4. Now make small balls out of dough and roll them to flat round shaped chapatis.
5. Cook the chapatis from both the sides with oil.
6. Now spread some green chili sauce on the chapati and fill paneer tikka masala, make the rolls.
7. Serve hot with your favorite chutney or sauce.

Egg roll

Egg roll with vegetables

Egg roll


1. Whole wheat flour one cup
2. All purpose flour half cup
3. Onion 1 cup (shredded)
4. Carrots 1/2 cup (shredded)
5. Cabbage 1 cup (shredded)
6. Green bell pepper 1/2 cup (shredded)
7. Olive oil 1 tbs
8. Chili tomato sauce 1 tbs
9. Soy sauce 1/2 tsp (optional)
10. Salt to taste
11. Black pepper powder 1 tsp
12. Egg white


1. Take wheat flour and all purpose(white) flour in a bowl, add salt to taste and water. Now knead it to a soft dough, cover and leave it for 15 minutes.
2. Now in a pan take 1 tbs of olive oil, add onions fry them slightly.
3. Now add shredded carrots, cabbage and green bell pepper, saute them for couple of minutes.
4. Add salt to taste and black pepper powder, saute for 1 more minute.
5. Add chili tomato sauce and soy sauce, mix, cover and keep it aside.
6. Now take the dough make small round shaped ball and roll it into flat round shaped chapatis.
7. In a skillet put the chapati, apply oil, cook from both the sides.
8. Now pour egg white and flip sides, and take it out in a plate.
9. Place the vegetable stuffing, onion and roll it.
10. Serve hot with your favorite sauce.

Monday, April 24, 2017

Health benefits of Tofu

Grilled tofu with stir fried vegetables in schezwan sauce

Vegetable sweet corn soup

Grilled tofu with stir fried vegetables in schezwan sauce

Health benefits of Tofu


1. Tofu is made up of soyabean curd and is one of best vegetarian source of protein.
2. Also good source of vitaminA, vitaminB6, thiamine and folic acid.
3. They are very good source of calcium and iron.
4. Also contains other minerals like, manganese, magnesium, copper, selenium, phosphorus and zinc.
5. Contains nine essential amino acids.
6. Contains anti-oxidant properties.
7. Tofu are low in calorie and free of cholesterol.
8. Calcium in tofu helps to strengthen the bones.
9. Helps to reduce anemia.
10. Improves the metabolic rate and boosts digestion.
11. Helps to increase the immunity.
12. Prevents hair loss by providing required proteins to hair.
13. Helps to prevent liver problems.
14. Lowers the level of LDL (Bad cholesterol)
15. Benefits in Type 2 diabetes (specially kidney problems)

Grilled tofu with stir fries vegetables in schezwan sauce


1. Half cup tofu (cut into pieces)
2. Oil spray
3. Half cup of onion
4. Half cup of beans
5. Half cup of green bell pepper
6. Half cup of cabbage
7. Half cup of broccoli
8. Half cup of carrots
9. Black pepper powder
10. Ginger (shredded) as required
11. Coriander leaves
12. Salt to taste


1. In a heavy bottom frying pan spray olive oil, add the onions and saute them till they are golden brown.
2. Now add the beans, mushroom and cook till mushrooms are cooked nicely.
3. Now add cabbage, broccoli, saute, add salt to taste.
4. Add the schezwan sauce and cook for few minutes.
5. Sprinkle black pepper powder, some ginger and coriander leaves.
6. Take out in a bowl and keep it aside.
7. Now cut the tofu into medium sized square pieces, marinade with salt and black pepper powder.
8. Now in a griller spray some oil and place the tofu till they are grilled nicely from both the sides.
9. Take them out and serve with the stir fried vegetables.
10. Garnish with some ginger and serve hot.

Vegetable Sweet corn soup

Vegetable sweet corn soup


1. Half cup cabbage (chopped)
2. Half cup of carrots (chopped)
3. Half cup of green beans (chopped)
4. One cup of sweet corn or yellow corn
5. Olive oil 1 tbs
6. Salt to taste
7. Black pepper powder 1/2 tsp
8. Corn starch


1. In a sauce pan take 1 tbs of olive oil, add chopped carrots, chopped beans and saute them for few seconds.
2. Now add the chopped cabbage and sweet corn, saute for couple of more minutes and pour 2 cups of water, let it boil.
3. When it starts boiling add the corn starch mix (mix 1 tbs of corn starch to 8 tbs of water to make the mix).
4. Now add salt to taste, black pepper powder and let it boil for 5-6 minutes.
5. Serve hot with tomato and chili sauce. 

Thursday, April 20, 2017

Type 2 diabetes

Type 2 Diabetes

Type 2 diabetes, also known as the adult onset diabetes is a chronic condition that affects the way the body processes the glucose. In type 2 diabetes the body is unable to use the insulin properly or in other words pancreas make insulin but the cells don't use them, thus known to be insulin resistance. As the body is able to produce insulin but can't use it, type 2 diabetes is also known as Non-insulin dependent diabetes.

How type 2 diabetes develops?
As we know that pancreas makes Insulin. This insulin then helps the glucose (gives us energy) to get into our cells (building blocks of our body) and store it for later use (in liver). 
   When we eat food it travels to the stomach and breaks down to glucose then this glucose travels down to intestine where it is absorbed into blood stream, the insulin released from pancreas helps this glucose in blood to move into cells. Now in Type 2 diabetes pancreas produces Insulin, but insulin is unable to send the glucose from the blood to the cells, thus sugar builds up in the blood resulting in high blood sugar level. 

This may happen because of few reasons, and they are-
1. Bad communication between cells- Where cells don't send messages correctly, so body doesn't know how to produce, use and maintain the glucose and insulin.
2. More amount of glucose from liver-  As we know that excess glucose is stored in liver for emergency use, if liver is unable to store this glucose then, it releases more and more glucose resulting in increased blood glucose level.
3. Amount of beta cell released from body- If the insulin sent out is of wrong amount or sent in the wrong time then it can affect the glucose level.
4. Genes- studies show different bits of DNA can affect how body makes insulin.
5. Obesity- Being obese can cause insulin resistance, especially when there is extra fat arond the waist.

Blood test is the most accurate test to show if one has diabetes or not. Doctor will ask for necessary blood test.

Symptoms- Can be really mild.
1. Frequent urination (Polyuria)
2. Drinking lot of water (Polydipsia)
3. Excess hunger (Polyphagia)
4. Blurry vision
5. Feeling lethargy
6. Joint pain
7. Acanthosis nigricans- Dark rashes around neck and armpits

Who are at higher risk for Type 2 Diabetes
1. People of age 45 or older
2. Family member with diabetes i.e; parents, grandparents.
3. People with Prediabetes
4. Woman having gestational diabetes (pregnancy diabetes)
5. Heart disease
6. High triglycerides
7. Over weight or obese
8. High blood pressure
9. Smoking
10. Stress and Depression

Complications- High blood sugar level for a long time can cause complications like
1. Cardiovascular diseases
2. Kidney disease
3. Indigestion
4. Problem with eyes
5. Difficulties during pregnancy

1. Medication- Take medicines or insulin in time.
2. Frequently monitoring the blood glucose level.
3. Maintain a balanced diet.
4. Regular exercise and maintaining a healthy life style.
5. Discussing about your diet and medications with your healthcare provider.

*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

Wednesday, April 19, 2017

What to eat and avoid in type 1 diabetes

Food to eat in type 1 diabetes

Type 1 diabetes also known as the Insulin dependent diabetes is a chronic condition in which pancreas produce little or no Insulin. As there is little or no Insulin, one should take care of the diet avoiding unhealthy food. First lets see food to avoid with type 1 diabetes.

Food to avoid-
1. Avoid eating food rich in carbohydrates like, white rice, sweet corns.
2. White flour or all purpose flour like in cakes, bread, pastas.
3. Potatoes in french fries, mashed potatoes with butter.
4. Table sugar in processed juice, cold coffee. 
5. Processed sugary food like cookies or crackers.
6. Saturated fats like, butter, clarified butter, cheese.
7. Full fat dairy like, whole milk, whole cream.
8. High fat meat like, ground beef.
9. Excess alcohol.
10. High sugar containing fruits and starchy vegetables, which are high in carbohydrates.

Food to eat-
1. Eat a lot of vegetables including, bitter gourd, ridge gourd, egg plant, cauliflower, cabbage, beans, raw papaya etc.
2. Green leafy vegetables like. spinach, kale, mustard greens.
3. Other vegetables like, Sweet potatoes and tomatoes.
4. Fruits like Berries, apples and citrus fruits.
5. Different type of beans and lentils.
6. Healthy nuts (in the morning)
7. Healthy oils like, olive oil.
8. Take low fat dairy product like low-fat milk and yogurt.
9. Whole grain foods like, whole wheat, oats and barley etc.
10. Brown rice.
11. Fish like salmon which contain omega-3 fatty acid.
12. Unprocessed home-made juice, green tea etc.

Not only eating good and healthy foods in diabetes, important but also eating in time is equally important. Taking meals in right time, not skipping your meal and exercise are important to control diabetes.

*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

Thursday, April 13, 2017

Veggie fried rice video

Veggie fried rice

Veggie fried rice


1. One cup basmati rice, cooked (you can use your choice of rice)
2. Half cup of onion (cut into pieces)
3. Half cup beans
4. Half cup carrots (shredded)
5. Half cup cabbage (shredded)
6. One cup of mushroom (cut into pieces)
7. One cup of spinach (shredded)
8. Salt to taste
9. Red chili powder
10. Black pepper powder
11. Olive oil 2 tbs


1. In a deep pan take 2 tbs of olive oil, add mushroom and saute it for 2 minutes. Now add the onion and saute till it becomes golden brown.
2. Now fry the beans, carrots and cabbage for couple of minutes. add the spinach and cook for 2 more minutes.
3. Add salt to taste, red chili powder, saute and add the cooked rice and fry the rice and veggies together till they are mixed properly.
4. Sprinkle black pepper powder.
5. Serve hot with your favorite sauce. 

Mixed vegetable mushroom soup video

Mix veg mushroom soup

Baked chicken nuggets video

mix veg mushroom soup


1. Two cups of button mushrooms (washed and cut into small pieces)
2. Half cup of carrot (cut into small pieces)
3. Half cup of green beans (chopped)
4. Half cup of cabbage (chopped)
5. One green chili (finely chopped)
6. Two cloves of garlic (finely chopped)
7. One inch ginger (finely chopped)
8. Corn starch 2 tbs
9. Salt to taste
10. Tomato ketchup 1 tbs
11. Chili sauce 1/2 tbs
12. Soy sauce 1/2 tsp 
13. Olive oil 1 tbs
14. Coriander leaves (finely chopped)
15. Black pepper powder.
16. Green bell pepper 1/4th cup (chopped)
17. Tomatoes 1/4th cup (chopped)


1. In a sauce pan take 1 tbs of olive oil add the chopped green chili, chopped ginger and garlic, saute them for few seconds.
2. Now add the carrots, green beans, capsicum, tomatoes and saute them for 2-3 minutes, then add the cabbage and cook for another minute.
3. Now add the mushrooms( squeeze out the excess water after washing the mushrooms)
4. Cook for 2-3 minutes and add 2 cups of water and bring it to a boil.
5. Meanwhile add salt to taste, tomato ketchup, chili sauce, soy sauce.
6. When the soup starts boiling add the corn starch mix (add 8 tbs of water to 2 tbs of corn starch to make the mix)
7. Let it to boil for 2-4 minutes
8. Garnish with coriander leaves and pepper powder, serve hot.

Wednesday, April 12, 2017

Baked chicken nuggets

baked chicken nuggets


1. Ground chicken 200 grams
2. Egg yellow one
3. Salt to taste
4. Black pepper powder 1 tsp
5. Chili sauce 1 tsp
6. Corn starch 1 tbs
7. Egg white two
8. Bread crumbs
9. Olive oil spray


1. In a bowl take ground chicken, egg yellow, salt to taste, black pepper powder, chili sauce and corn starch, mix them together properly.
2. Now make round shaped nuggets. Coat these nuggets with bread crumbs then egg wash them, again coat them with bread crumbs and keep them aside.
3. Now take a baking tray and spray olive oil on it and place the nuggets on it and bake them for 30 minutes, 15 minutes on each sides on 450F. 
4. Check in between, turn when one side turns brown and spray some oil if necessary.
5. Take them out and serve hot with your favorite sauce. 

Tuesday, April 11, 2017

Egg toast

egg toast


1. 3 egg whites
2. Salt to taste
3. black pepper powder 1/2 tsp
4. Olive oil spray
5. Bread


1. In a bowl take 3 egg whites (you can also use whole egg), salt to taste and black pepper powder, beat the eggs nicely.
2. Now cut the breads into triangle or squares. Dip the breads in the egg and coat them properly.
3. In a pan spray olive oil and toast the breads on slow heat (so it doesn't burn).
4. Flip sides and sprinkle black pepper powder.
5. Serve hot with your favorite sauce or ketchup. 

Spinach mushroom & corn curry

Sunday, April 9, 2017

spinach mushroom & corn curry


1. Spinach two cup (shredded)
2. Mushroom one cup (cut into pieces)
3. Yellow sweet corn one cup
4. Green peas half cup
5. Onion half cup (chopped)
6. Garlic two cloves (chopped)
7. Ginger small piece (chopped)
8. Red chili powder 1 tsp
9. Coriander powder 1 tsp
10. Curry powder 1 tsp
11. Olive oil 1 tbs
12. Tomatoes half cup (chopped)
13. Salt to taste


1. In a deep pan take one tbs of olive oil, now add the chopped onions and saute for a minute. Now add the chopped ginger and garlic and saute for another minute. 
2. Now add chopped tomatoes and salt to taste and cook till the tomatoes are done. Add the mushroom and cook them properly, cover it.
3. Now add the shredded spinach and green peas, saute them. Add the red chili powder, coriander and curry powder and cook for 2-3 minutes.
4. Now add the sweet corn, cover it and cook it on a medium flame for 8-10 minutes.
5. Serve hot with rice or chapati. 

*If you want to avoid sweet corns then take one cup of green peas and half cup of sweet corn.

health benefits of sweet corn

sweet corn

1. Rich in vitamin A and dietary fiber.
2. Contains thiamine, riboflavin, niacin, pantothenic acid, folic acid and pyridoxin.
3. Also contains some essential minerals like manganese, magnesium, iron, zinc and copper.
4. Fresh sweet corn have fewer calories than of field corn and other grains like rice and wheat.
5. Sweet corn are gluten free.
6. High in carbohydrate (glucose).
7. Keeps the skin and eyes healthy.
8. Contains anti-inflammatory and anti-oxidant properties.
9. Boosts immune system.
10. Reduces the risk of cancer.

Few important side effects-

1. Can cause allergy in some individuals.
2. Should avoid in diabetes.
3. Can cause indigestion and intestinal irritation.
4. Causes tooth decay.

Thursday, April 6, 2017

Type 1 diabetes

Type 1 diabetes or Juvenile diabetes

Type 1 diabetes or Juvenile diabetes is a chronic condition in which the pancreas produce little or no Insulin. Type 1 diabetes is also known as the Insulin-dependent diabetes. It mostly affects, children and young adults thus also known as Juvenile diabetes. But it can develop at any age.

How Type 1 diabetes develops?
     Type 1 diabetes develops when our pancreas stop producing beta cells, which makes the hormone Insulin. This happens when our immune system responds to the beta cells as foreign body and destroys them. Insulin helps the glucose to get into our cells, where cells use it as fuel for energy. In Type 1 diabetes this process doesn't occur, as there is no Insulin to transfer the glucose to our cells. Resulting in high glucose/sugar in blood and no food for cells.

- Feeling very thirsty
- Frequent urination
- Weight loss
- Feeling tired
- Having blurry eyesight
- Excessive hunger

How to diagnose?
   Only a blood test can show if you have diabetes or not. Your healthcare provider will ask you for necessary tests required for the diagnosis of Type 1 diabetes i.e; A1C  

- One of the 1st treatment for Type 1 diabetes is taking Insulin. You may need to take Insulin for rest of your life. 
- Frequent monitoring the blood glucose/sugar level.
- Diet management, i.e; counting your carbohydrate, sugar intake, fruits with high sugar content etc.
- Taking healthy food.
- Regular exercise and maintaining a healthy life style.
- Discussing about your medications and diet management with your healthcare provider.

*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.   

Wednesday, April 5, 2017



             Now a days one of the most common disease is diabetes. Even though it affects all age group but, still middle aged and older adults are at higher risk.Studies show that about 422 million of world population have diabetes. Few countries who have highest number of people with diabetes are India, China, USA, and Indonesia. Diabetes also popular as "Mother of all diseases" is one of the leading cause for heart disease and number of other diseases. Though its not a curable disease but can be treated and controlled for ever.
                  There are number of reasons, why we get diabetes. But most common is our busy life style where we don't get time to take care of ourselves. So lets discuss about what is diabetes? How does it affects our body? What are the complications? How we can treat diabetes? etc.

What is Diabetes?
   Diabetes also known as (Diabetes mellitus) is a disease in which, body is unable to produce a hormone called 'Insulin'. resulting in abnormal metabolism of carbohydrate and elevated 'glucose levels' in blood.
First of all lets know how does things work inside our body, so when we eat food that contains the simple sugar (mainly carbohydrate foods) our body break downs these food into glucose. So what does glucose do? Glucose gives us energy, or in other words glucose is the fuel of cells (building blocks of life) in our body, and cells need energy for our body to function for example- walking, talking, thinking, writing and every thing we do in our daily life is because our cell have energy which comes from glucose. In short, what we eat get breaks down to glucose and later for "cells food".
    But glucose going into the body cells is not an easy process. Insulin plays a vital role here, as our body needs Insulin to get glucose into our cells and store it for later.

How body makes glucose?
   When we eat food rich in carbohydrates like rice, potato, bread etc, the food travels down to our stomach. In the stomach the digestive enzymes and acid breaks down the food into small pieces, and the glucose is released. Then the food travel to intestine where the glucose is absorbed and passed to the blood stream. Once the glucose is in the blood the Insulin helps it to get into the cells.
     When the glucose is in the blood stream it is known as the blood glucose or blood sugar. Increase in blood glucose signals the pancreas to produce Insulin. The Insulin tells the cells throughout our body to take glucose from our bloodstream. As the glucose moves into our cells, our blood glucose level goes down. Most of the cells in our body use glucose for energy, after our body has used the energy it needs, the leftover glucose is stored as glycogen in the liver and muscles.

How Glycogen works?
     When we do not eat for several hours, our blood glucose level drops. Pancreas stops producing insulin. Alpha cells in pancreas begin to produce a different hormone called glucagon, this signals the liver to break down stored glycogen and turn it back to glucose. Again this glucose travels to our bloodstream to replenish our supply till we eat again.

What are Glycogen and Glucagon?
     When glucose is used as energy, the leftover glucose is changed to Glycogen to get stored easily in our liver and muscle for later use.
 Glucagon is a hormone which work with other hormones to control the glucose levels in the blood. Drop in blood glucose level can cause many complications, thus Glucagon prevents blood glucose levels to drop to a very low point. This happens when the blood glucose level is really low, the Glucagon stimulates the stored glycogen in liver to convert to glucose, this glucose is then released into the blood  stream (this process is known as Glycogenolysis)
  Glucagon also stops the liver from consuming glucose, so that more glucose can enter the blood stream.
 In short, Glucagon and Insulin work together, Insulin prevents the glucose levels from increasing too high , while Glucagon prevents the glucose levels from dropping to very low.

Role of Pancreas, Alpha and Beta cell?
     Pancreas- Is the gland, located in our abdomen. It is part of our digestive system and produces important digestive enzymes and hormones that helps to break down the foods. Also produces the hormone Insulin, which regulates the glucose level in our body.
    Pancreas (islet house) has three major cell types-
1. Alpha cells- secrete the hormone Glucagon.
2. Beta cells- produces Insulin
3. Delta cells- secrete the hormone Somatostatin

1. Alpha cells- Is a type of cell in the pancreas which makes and release the hormone called Glucagon. When our blood glucose level is low, the alpha cells synthesize and produces the the hormone Glucagon.
2. Beta cells- One of the important cell of the pancreas, whose primary function is to produce, store and release the hormone Insulin.

Complications of diabetes?
  There are many complications of diabetes few are-
- Neurological disorder
- Cardiovascular diseases
- Kidney diseases
- Blood vessels disorders
- Eyes, Foot, Skin problems.

Types of diabetes?
1. Type 1 diabetes (Juvenile Diabetes)
2. Type 2 diabetes
3. Gestational diabetes
4. Prediabetes

Treatment for diabetes?
Diabetes can be controlled by controlling the blood glucose/sugar, through oral medications, Insulin and most importantly diet. Blood test, regular screening and discussing about the medicines and dietary management, with your doctor must be done.

*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.
The statistical information given is taken from internet sources.

Sunday, April 2, 2017

health benefits of radish


1. Contains folic acid, riboflavin, potassium, copper, vitamin B6.
2. Also contains good amount of fiber, magnesium, manganese and calcium.
3. Contain anti-inflammatory and antioxidant properties.
4. Facilitates digestion and helps to reduce constipation.
5. Helps to reduce blood pressure and increases cardiovascular health.
6. Helps to purify the blood, and keeps the kidney and urinary system healthy.
7. Boosts immunity and prevents diseases.
8. Helps in weight reduction.
9. Helps to keep the skin clear and healthy
10. Contains cancer fighting enzymes.