Bengaluru street fare

Food in fine dining restaurants might be high on taste, but what you get on the streets is ‘comfort food’.  A walk down different food streets in Bengaluru is a proof of this, but you don’t need to visit a particular food street to sample the goodies.  We list some of the best!

(1) SHAWARMA :  This Arabian delicacy is a popular snack in the city.  Shredded, roasted chicken is mixed with mayonnaise and pickled vegetables, and served in pita bread.  This is something that you can have at any time of the day.

(2) BOILED PEANUTS :  This is not only a healthy snack, but is tasty too.  Boiled peanuts are sold by vendors on carts and are mostly found throughout the day across Bengaluru.  The peanuts are boiled in saltwater and are quite the favourite with people across all age groups.

(3) CUCUMBER WITH CHILLI POWDER :  While cut cucumbers might be sold in different cities, in Bengaluru, it is available throughout the year and is quite popular during summers.  This is both healthy and filling.  

(4) BOILED CORN :  Like boiled peanuts, this has been around for years in the city and is quite in demand.  It is liked by children and old people alike and is available mostly in the evenings.  This is also sold by vendors in carts in different parts of the city. 

(5)  MASALA PURI :  You are missing out on something if you haven’t tried Masala Puri.  Available only in the evenings, one should eat this piping hot.  Boiled and semi-smashed green peas are served in a gravy that is garnished with onions, chilli and puri, which is usually eaten spicy.

(6) VADA PAV :  This might not be native to Bengaluru, but it is surely a favourite with people here.  Vada Pav is available at quaint food stalls in the city and is another must-have evening snack.  It is not only healthy, but tasty too.  Make sure to try the fried chilly that comes with it as well.

(7) CHURUMURI :  This is almost like the Bhel Puri from the North, except that there a few elements added that sets the Bengaluru Churumuri apart.  Puffed rice with tomto, roasted peanuts, mixture, grated carrots, onions, raw mango, coriander leaves, lime juice and salt to taste makes this street fare a favourite.

(8) CAPSICUM BAJJI :  If you have visited the food street on VV Puram, then you will be familiar with the Capsicum Bajji.  The best version of this is available on VV Puram, but it is offered in other parts of the city as well.  The entire capsicum is dipped in batter and fried and is then served with grated carrots, onion and masala that’s stuffed inside.  This makes for n interesting evening snack, especially if it is clubbed with a cup of tea or coffee.  

(9) MOMO :  Momos are mostly sold by Nepalis and is available in the evening in stalls by the streets.  Hot and freshly-steamed momos are all one needs when getting back home after a hard day’s work.

(10) TIKKI PURI :  This a dry puri that is stuffed with grated carrot, onion, peanuts and tomato at times.  You can even ask the vendor to add some tamarind chutney.  This is served with a generous helping of puffed rice on top.

(11) NIPPATTU BURGER :  One of the favourites with tea and coffee found on the streets of Bengaluru is nippattu.  Made from chana dal paste, this is a flat fried snack that is served with coconut chutney.  Some of the stalls have given it a twist, and have come up with the Nippattu Burger, which is equally delicious.

(12) DOSA: The list will remain incomplete if the humble dosa is not included.  Apart from the traditional plain and masala dosa, the city’s street vendors have their own version of the food item —– with some even offering up to 99 varieties.  

(13) FRUIT BOWL :  Bengalureans are health-conscious and like to have their daily intake of fruits in the form of fruit bowls.  Several vendors in the city serve cut fruits sprinkled with chat masala —- a perfect snack.    

Places to go to : *Sajjan Rao Circle, VVPuram ; * Around 8th Cross, Malleswaram ;* Around Seshadripuram College ;* 20th Main Road, Koramangala ;* 4th Block, Jayanagar ; *Gandhi Bazaar, Basavangudi ; * Around BDA Comple, Banashankari ; *Around CMH Road, Indiranagar ; Mosque Road, Frazer Town ; * 7th Phase, Puttenahalli, JP Nagar.

Cooking with green tea

Cooking with green tea imparts its delicate flavour and anti-oxidant properties ——-without the astringent aftertaste.

Drinking green tea has proven health benefits, given that it’s packed with anti-oxidants that strengthen the immune system.  Not many love the taste though.  As Uddipan Chakravarthy, Executive Chef, Vivanta By Taj, Yeshwantpur, puts it, “It’s more of an acquired taste to which the Indian palate is slowly getting used to”.  However, an easier way of consuming green tea is ———— TO COOK WITH IT.

Thus, you still reap the benefits of green tea, while not having to deal with its slightly sharp and bitter aftertaste.  Chakravarthy says, “The trick to using green tea, in cooking, is NOT TO OVER-BREW IT.”  Green Tea powder, a novelty item, is found in certain gourmet stores in the city, and can be used to drink as a brew or in cooking.  For the best flavour, Chef recommends using ‘loose tea’ instead of ‘tea bags’.

MATCHA CHOCOLATE OPERA CAKE 

Ingredients :  (For Matcha Sponge Cake ) 3 egg yolks, 40 grams sugar, 40 grams almond powder, vanilla essence, 3 egg whites, 40 grams sugar, 40 grams flour , 8 grams Matcha green tea powder.  (Chocolate cream):  100 grams cream, 80 grams black chocolate.  (Matcha syrup) :  100 ml water, 20 grams sugar, 1tsp Matcha green tea powder.

Method :  (1) Mix egg yolks and sugar.  Add almond powder and vanilla essence and mix well.  (2) Make a meringue with egg whites and sugar.  (3) Add one-third of the meringue into the mixture and add the flour and mix it.  Add the remaining meringue and mix again.  (4)  Bake the mixture in the oven at 200 degrees C for 8 minutes.  (5) Prepare Matcha cream.  Boil the cream and melt chocolate in it.  Whip the cream and ad Matcha.  (6) Prepare chocolate cream in the same way.  (7) Prepare Matcha syrup.  Heat water and add sugar and Matcha green tea and mix well.  (8) Remove the sponge cake from oven and divide into three equal parts and moisten with syrup.  (9) Assemble the cake in the following order : first, place one square of sponge cake on the baking sheet and moisten it gently with Matcha syrup.  Next, put chocolate cream on.  Put another square of sponge cake on and put the Matcha cream on top.  Repeat with another layer of sponge cake.  (10) Finally, melt some black chocolate and pour over on cake. (prep : 20 minutes, Cook : 15 minutes ——- serves 5-6 persons) –

GREEN TEA-SMOKED SALMON 

Ingredients : 200 grams salmon, 5 grams green tea, 4 grams soya sauce, 4 grams lemon juice, salt and pepper to taste, 2 grams Basmati rice, 1-2 sticks of lemongrass, a bunch of Thai basil and coriander leaves.

Method :  Marinate the salmon with soya sauce, lemon juice and black pepper.  Chargrill salmon(on BBQ or a grill pan on the stovetop) till it’s 80% cooked. (2mins each side).  Next up, you need to smoke the salmon with green tea powder, lemongrass and rice.  Usually a smoker is used.  If that’s not available, you can use a wok. Mix the tea powder with rice and lemongrass in the wok.  Heat till it smokes.  Place a rack on the wok and put the salmon on it and cover with a lid.  In five minutes, your dish should be ready.  Serve garnished with basil and coriander. (prep : 20mins, cook : 5mins —— serves 2)

TEA-SMOKED CHICKEN WINGS

Ingredients : 16 chicken wings, 3 cloves of garlic(chopped), 1tsp grated fresh peeled ginger root, 1tbsp honey, 3/4cup soy sauce, 1/2 cup cream sherry liqueur, 3/4 cup brown sugar, 1cup loose-leaf tea, sesame seeds as garnish.

Method :  Cut wing tip of drumstick-end of wing an slice through the wings.  Wash and pat dry.  In blender, place chopped garlic, grated ginger root, honey, soy sauce and sherry and process for only 20secs.  Pour marinade into a 9″ by 13″ baking pan and coat the chicken wings.  Cover pan and refrigerate for at least two hours, rotating wings at least once.  Line a heavy cast iron or steel roasting pan with heavy-duty aluminium foil and sprinkle the sugar and tea on the foil.  Place a wire rack on the skillet, and arrange the chicken wings on top.  Cover with lid or more aluminium and turn the burner onto high, cooking chicken for 30mins.   Resist the urge to lift lid off the pan, and keep chicken covered for 20 more minutes.  To make their appearance browned or crisper, coat with a little sesame oil and put in a pre-heated 450 degrees oven for about 5mins.  Serve sprinkled with sesame seeds atop.  Tastes great with peanut or mustard sauce.  (prep : 3 hours, cook : 30mins, serves 6-8)

——– Chefs Ramasamy Selvaraju, Zhang Hao, Uddipan Chakravarthy.  

Top vegetarian sources of iron

IRON is a very important mineral which is required to transport oxygen to the cells that keeps the body well-nourished and healthy.  Without Iron, your body may not be able to produce enough haemoglobin, a substance contained in the red blood cells that helps in the transportation of oxygen to various tissues in our body.  An iron-deficiency causes anaemia, if left untreated, may cause the cells to choke due to lack of oxygen. The same haemoglobin molecule also carries back the waste products from the micro-tissues to the lungs for removal.

There are 2 basic forms of dietary iron —– heme and nonheme.  Heme Iron comes from animal products, basically anything that originally contains haemoglobin.  Nonheme Iron is derived from plants.  Most vegetarians and vegans may worry about getting enough iron in their diet, as it is better absorbed from meat sources like poultry and fish.  But, iron from plants and vegetables IS HEALTHIER. 

Here are some top vegetarian sources of Iron :

(1) SPINACH :  It is one of the most convenient vegetarian sources of Iron, as it can be digested easily.  Right from infants who can be fed with spinach soup, to the elderly who may have problems with chewing and digestion —— it’s great for people of all ages.  To increase its nutritional value, one can also add a few drops of lemon juice.  A combination of Vitamin C and iron is absorbed better and more easily by our body. 

(2) LOTUS STEM :  (Kamal Kakdi) —— The lotus stem, we see so frequently in markets, is a very rich source of iron.  Lotus stem is a staple for many vegetarians in some states like Kashmir.  During winters, it helps your body to build up the blood count.  It can be cooked in several forms ——– as a vegetable cooked in curd, or as died chips or simply stir-fried with some masalas. 

(3) JAGGERY (gud) : Jaggery is a winter favourite for many of us.  It is also a very good source of haemoglobin.  Jaggery, to be most effective, should be consumed with peanuts.  This combination is far more powerful than jaggery alone. 

(4) DANDELION : This is one of the most powerful remedies for the treatment of anaemia.  Dandelion can be made into a concoction or the essential tincture  of Dandelion can be purchased from health stores.  Dandelion is very rich in several components, like B-12 vitamins, folic, iron and carotene. 

(5) BEETROOT :  This is another great source of iron for the body.  It can be juiced along with carrots and apples to boost the haemoglobin content.  Belonging to the same family as spinach, it is rich in iron, calcium, Vitamin-A and folic acid. 

(6) SPIRULINA :  It is a plant that is found in the sea and certain water-bodies.  It has several minerals, beneficial to the human body.  One of the minerals helps the body in making better amounts of haemoglobin.  Spirulina is available as tablets or in powder-form.  Spirulina has become popular the world over.

———– Dr. Shikha Sharma.

Yummy guava

GUAVAS can be enjoyed as they are and lend themselves very well to be paired with all salts (plain, pink and Maldon).  The other ingredients that they absolutely adore are chillies and lemon.  Blend guavas with a bit of water, strain, add sugar to taste, a few drops of tabasco or a slit green chilly, a squeeze of lime and pour this over a few cubes of ice.  You will have a drink that is just yummy.

Guava Jelly and Guava Cheese are yummy too!

Guava Jelly 

Ingredients —— 1 kg ripe guavas ; 1tsp citric acid ; 750gm sugar ;  1 litre water. 

Method : Slice the guavas really thin, cover with water and cook them till really soft.  Strain the guavas through a fine cloth.  Strain in a way that only the liquid is strained out.  Leave for a few hours.  Measure the drained liquid and take 3/4 of its volume in sugar.  Add the sugar and heat till it dissolves.  Add the citric acid, at this stage the liquid will achieve a jelly-like consistency.  Turn off the heat and allow to cool.  Pour into clean and sterilised bottles and seal.  Enjoy the jelly with toast or chapatis or as a topping for desserts.

Guava Cheese

Ingredients for pulp —— 1 kg ripe guavas ; 1tsp citric acid. 

Method:  Cut the guavas into small bits.  Cover with water and cook till soft.  Push through a sieve such that the skin and seeds are removed and only the liquid pulp is extracted. 

Ingredients for guava cheese —— 1 cup guava pulp ; 1.5 cups sugar ; 1 spoon butter ; a few drops of lemon juice ; a pinch of salt. 

Method : In a thick-bottomed vessel add the butter, sugar and the guava pulp.  Cook and continue to stir till it thickens.  Then add the lemon juice and salt and stir.  Prepare a tray by smearing it with butter.  Once the pulp begins to get lumpy, take it off the heat and pour it into the tray and pat it to flatten evenly.  Allow it to cool, cut into whatever shape you desire

Zesty & Zingy

“The New Year has brought with it a new vista for me,” says Mandaar Sukhtankar.  “Mounds of oranges on my daily drive to work.  With their pleasant orange colour and their warm demeanour makes me feel all comforted, and I am reminded of my childhood.”  The oranges, this season, have been great and the markets are flooded with this wonderful fruit.  They have a dual taste profile —— from a sourness that can make you wink to a sweetness that fills your cheeks to sometimes a ‘perfect tango’ of sweet and sour.

There are two types of oranges, the ones with the loose skins and the ones whose peel is a snug fit.  Some skinned ones can be way sweeter than the snug ones.  A glossy sheen is an indicator of a good fruit, going by the oils in its skin.  On scratching an orange, a fresh ‘zesty zingy’ smells tells you that you have a good one in your hand.  Oranges lend themselves to many dishes.  

VICTORIA ORANGE CAKE

Ingredients : (makes 1 small cake) 125 grams butter, 125 grams castor sugar, 2-eggs, 125 grams refined flour, 1tsp baking powder, 1tsp warm orange juice, 1 No. grated rind of orange. 

Method : Pre-heat the oven to 180 C.  Cream the butter and sugar until light and fluffy.  Add the orange rind and continue mixing.  Beat in the eggs, one at a time, adding a table-spoon of flour with the 2nd egg.  After it is mixed, pour in the remaining flour and mix in the orange juice.  Bake in a moderate oven at 180 C.  The cake will spring back when lightly pressed when done.  Remove and allow to cool.  Spread butter icing on the cooled cake.  Decorate with peeled and seeded orange segments. 

CARAMEL ORANGES

Ingredients —– 12 firm-skinned oranges, 450 grams granulated sugar, 1 pint water. 

Method : Peel the rind thinly of one orange with a potato peeler.  Shred into very fine strips and keep to decorate.  Peel the other oranges along with the pith.  Then peel the orange segments and arrange them in a pretty serving dish.  Leave in a cool place.  Place sugar and water in a pan over gentle heat.  Dissolve the sugar and bring the syrup to a boil, till it begins to turn a light gold.  Remove from heat.  Add another half a pint of water and return to low heat to dissolve the caramel.  When a little cool, pour over the oranges and leave for at least three hours, to allow the caramel to penetrate.  Sprinkle the shredded orange rind over it just before serving. 

SIMPLE HOMEMADE ORANGE MARMALADE

Ingredients —- 12 firm-skinned oranges, 450 grams granulated sugar, 1 pint water. 

Method —– Scrub the oranges well and cut into quarters, remove seeds from 2 large Valencia oranges and 3 small lemons.  Soak the fruit for 24 hours in 11 cups of water.  Remove the fruit and cut into very small thin shreds.  Return them to the same water and boil for an hour.  Add 8 cups of sugar and boil till the juice forms a jelly when tested.

——– Mandaar Sukhtankar ( executive chef at The Park, Hyderabad)

Winter foods

There are various outfits you can use to keep your body warm during winters, but how many will protect you from within ?  The best way to ensure that you stay warm is by opting to make a few conscious changes in your diet. 

Bengaluru-based nutritionist Dr. Ranjani Raman tells us that a high intake of junk and fatty foods can result in poor immunity and superficial warming.  Observing today’s lifestyle, she says, “Winter is when our body naturally craves for foods that keep our body warm.  However, we may end up making the wrong food choices, so care must be taken to pick the foods that boost our health during winters wisely.”  

Here are some easily accessible food items that you can depend on : 

(1) Citrus Fruits —– Fruits, on the whole, help increase immunity.  However, focus on Vitamin C-rich fruits such as oranges, sweet lime, pineapple, guavas, strawberries.  Taken on a daily basis, these fruits can spike up vitamin C levels and, therefore, help fight infections.  (2) Legumes —- Legumes have a generic property of warming the body and are an ideal source of protein.  A good intake of protein helps in keeping the metabolic rate high, especially since the levels of body activity reduces during winter.  Include a cup of peas, beans, soy beans, in your diet, to ensure a satisfying appetite. 

(3) Green Leafy Vegetables —- Most vitamins help fight diseases —— these are called protective foods.  Including cabbage, broccoli, kale, spinach,  mint, parsley supplies your body with vitamins such as C, A, K and helps fight infections. 

(4) Root Vegetables —- Potatoes, carrots, radish, turnip, onion and beetroot are considered to be great winter vegetables.  It is believed that foods  grown underground have warming properties.  They also contain sufficient antioxidants that help prevent cancer. 

(5) Yogurt —- It is common to ignore curd during winter, but by doing that you tend to miss out on healthy bacteria that boosts intestinal health.  During the chilly season, the craving for taste takes over the craving for healthy food, which can result in an upset stomach.  A cup of curd keeps the stomach in check. 

(6) Spices —- Spices such as mustard, fenugreek, pepper and turmeric have natural warming properties.  They also help in increasing metabolic rate.  Spicing up cooked vegetables can double the benefits in winter.  Excess of chilly powder should, however, be avoided.  Instead, add pepper and green chillies for natural flavour. 

(7) Herbs —- Many herbs have medicinal properties, and it is advisable to include the same in your daily diet on a daily basis.  Basil helps ward off cold and fever.  Ginger has natural warming properties and can be added to beverages, soups and gravies.  Garlic is good for the heart.  Sesame seeds are also warming and can be used in cereal-based preparations, gravies, salads or breads. 

(8) Nuts —- Nuts provide healthy fat-soluble vitamins, such as vitamin E, and also provide healthy fats.  Fats help in warming the body as they have natural insulating properties that can prevent cold.  They also prevent dry skin, which is common during winter.  One can choose to chew on almonds, pistachios and walnuts regularly. 

(9) Avocados —- Avocados are one of the most natural and healthiest foods that contain a lot of vitamins and minerals such as magnesium, potassium, iron and copper, amino acids and healthy fats.  This again has an insulating effect, thereby helping one stay warm. 

(10) Dry Fruits —- This is an ideal group of foods to snack on during winters.  They take care of your micro-nutrient requirement, while providing ample health benefits.  A handful of figs, dates, raisins and apricots can also enhance brain power and help fight sweet cravings.

—- Vikram.Kapoor@timegroup.com

Pack health in tiffins

A question that stresses out every mother, every single day is : What to pack for tiffin tomorrow ?  Planning a menu for the children’s lunch-box is a herculean task, due to the growing influence of junk food through media and peers.  Children, today, are unaware of the importance of good nutrition, and indulge too much in junk food, which may be tastier but very harmful in the long run.

Keeping this in mind, prepare a 10-day cyclic menu for your child’s tiffin.  This menu will serve you for a good two weeks.  The key to planning a good lunch box is to focus well on the presentation (it does take some time, but you’ll notice it’s worth it) by making food look different and appealing, yet making sure it has all the essential nutrients hidden within.  Here are a few examples :

(1) STUFFED PIZZA —– Grab pita bread pockets and stuff them with veggies (lightly blanched, semi-mashed style)  On the top, spread the home-made pizza sauce (it is healthy as it is full of vegetables like tomato, onion, capsicum and pumpkin) and add some chicken or paneer as topping.  Grate some cheese or even grated boiled egg whites and the pizza will seem like its loaded with cheese.

(2) SANDWICHES IN FANCY SHAPES & SIZES —– Make a brown bread vegetable sandwich out of usual ingredients, but cut it in fun shapes.  Your child will not just take pleasure in flaunting the artistic sandwich, but also gobble it as quickly as possible, which serves both purposes ——– no leftover and a full nutritional tank.

(3) SABZI-STUFFED PARATHAS —– Knead dough with methi mutter, sai bhaji or cluster bean, some masala and knead the flour with buttermilk instead of water (this way roti/parathas will stay soft for longer)  Also while making the paratha on the tawa, ad a little butter for flavour.  Pack these parathas with some curd.  This is a very convenient and non-messy food item to pack in a tiffin.

(4) PAV BHAJI —– is a super healthy, nutritious, tasty meal that children love to have in their tiffins.  Make the bhaji a little drier, so that it is less messy, and if your child loves a little bit of spice, then pack masala pav instead of the usual ones to enhance the taste.

(5) COMBINING TWO DIFFERENT FLAVOURS —– is another great idea.  For example, the dal and rice as the savoury dish and gajar ka halwa as a dessert.  As long as it is home-made with moderate amounts of sugar and fat, it’s healthy.  Similarly, you can pack a stuffed vegetable paratha with dal ka halwa.  This way you are making sure the lunch box has vegetables, pulses, milk, etc, and children will love the sweet-savoury combo.

—-Pooja Makhija.

The ultimate guide to oats

Having a multifaceted health aura around it, oats is a top ranker in the list of super foods.  This super food is always the preferred cereal  grain for preventive  treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol.  This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction  in its absorption from the bloodstream.  The bad cholesterol (LPD) is trapped without lowering the good cholesterol (HDL).  Apart from its lipid-binding role, oats also are  one of the best sources of tocotrienols.  Theses are antioxidants which combine with tocopherols to form Vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms.  Here are some of the varieties of oats :

(1) WHOLE GRAIN OATS —– Also known as OATS GROATS (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed.  They have a chewier texture and are best eaten hot, as breakfast porridge.  They take the longest time to cook —- approximately an hour on the flame.

(2) STEEL-CUT OATS : Also called IRISH OATS, they are whole oat groats which have been chopped into small pieces with metal blades.  This increases the surface area to absorb water.  Thus, they cook faster —- approximately 20 minutes on the stove-top.

(3) SCOTTISH OATS : More popularly known as OATMEAL, these oats are stone-ground into irregular broken bits —- a method that originated in Scotland centuries ago.  Theses have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

(4) ROLLED OATS :  In this, the oat groats are steamed to soften them and then rolled into flakes.  This process stabilises their healthy oils and extends their shelf-life without significantly affecting their nutritional profile.  They take approximately 10 minutes to cook on the stove-top.

(5) QUICK OATS & INSTANT OATS : These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked.  They are rolled thinner and are thus creamier and less chewy in texture.  Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats.  They can be prepared by simply adding hot water and letting them stand for a few minutes.  Since they are pre-cooked, they just need to be rehydrated and are ready to eat.  When you buy these ——- plain and unsweetened, their health benefits are similar to rolled oats.

(6) OAT BRAN : This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre.  It contains almost all the fibre in an oat kernel.  It is, technically, not  a whole grain, since it is ground only from the bran layer.  However, it has health benefits of a whole grain.  It can be cooked into a hot, creamy cereal in 2 minutes on the stove-pot or added to other cereals, yogurts and smoothies to increase daily fibre intake. —- Just remember, the nutritional profile of different oats is essentially the same, whether it is left whole, cut, rolled or ground.

— Pooja Makhija.

Power up with pistachios

Termed as one of the best sources of antioxidants, PISTACHIOS are also low-cal.  Here are some more benefits of Pistachios :

(1) THE SKINNY-NUT : Dubbed the “skinny-nut” by nutrition experts, pistachios are one of the lowest calorie, lowest fat nuts per serving ——- 49 kernels per ounce, compared to 23 almonds, 14 walnut halves and 18 cashews.  Just a handful of pistachios ——— about 30 kernels —–offers a deliciously satisfying 100-calorie snack.

(2) A “MINDFUL” SNACK :  New research, recently presented at the American Dietetic Association’s national conference found that because they’re in-shell, pistachios take longer to eat, slowing consumption and reducing overall calorie intake by 41%

(3) NUTRIENT-RICH : Pistachios are an excellent source of Vitamin– B6, copper and manganese and a good source of protein, fibre, thiamine and phosphorous.

(4) RICH IN ANTIOXIDANTS :  A recently published study, by Italian researchers, reveals that pistachios pack in a variety of beneficial antioxidants and phytonutrients commonly found in tea (catechins), fruits, vegetables, red wine (anthocyanins) and soy foods (isoflavones).  The researchers concluded that pistachios are one of the best sourcs of antioxidants among plant-based foods.

Black superfoods

Apart from caviar, blackberries and black truffle, black isn’t a colour most diners associate with delicious, lip-smacking food.  The black colour, on the food plate gives the impression that the food is not edible, burned or poisonous.

Recently, Japan took food modification to another level by introducing fast-food delicacies like the lack hamburger and black hotdog, which were instant hits.  Now, fine dining restaurants, in India, have started serving customers gourmet preparations made from black pasta, black rice, black quinoa on popular demand.  Apart from these one can use black lentils, black soybeans, black mushrooms and black garlic in home recipes.

Celebrity chef — Shipra Khanna, says, “People have become health-conscious, due to which they are using black food ingredients, which are nutrition powerhouses.”  Doctor Amrapali Patil, believes that black foods are an economical option to amp up your antioxidant and nutrient consumption.  According to research, just a spoonful of black rice bran has more anthocyanins than a spoonful of blueberries.

Black Superfoods You Can Eat 

(1) BLACK GARLIC, which contains twice the amount of antioxidants than white garlic.  (2) BLACK RICE, as it contains higher amounts of vitamin E, which bolster the immune system.  (3) BLACK SOYBEANS : Eating this can help reduce the risk of thrombosis —– a type of blood-clot that’s potentially fatal —– even more than yellow or green soybeans.  (4) BLACK LENTILS : They are loaded with iron, and also have high levels of soluble fibre, which lower cholesterol and also improve immune functions.  (5) BLACK MUSHROOMS : These flavourful mushrooms may lower the risk of breast cancer among women after menopause.  (6) BLACKBERRIES : Polyphenols found in dark berries help reduce cognitive decline in old age by cleaning up cells that impair brain function.  They are also rich in fibre.

Did you know that in Ancient China, black rice also known as ‘forbidden rice’ was especially set aside for the Emperor and members of the Royal Family ; regular people were not allowed to consume it.  Because of its numerous health benefits, the royal family reserved this nutty rice for their own consumption, as they believed it would extend their lives.

———- purvaja.sawant@timesgroup.com