Saturday, 29 June 2013

20 Apple recipes for healthy eating

"An apple a day keeps the doctor away" was the first nutritional advice many children heard from their moms. Apples are good for heart health and filled with soluble fibre.
This fibre reduces intestinal disorders, including diverticulitis, haemorrhoids and possibly some types of cancer. It helps lower cholesterol, blood sugar and blood pressure. It cleanses and detoxifies the liver and boosts immunity. Here are the few ways by which you can add this amazing fruit to your diet in a delicious way.

Apple cinnamon oats
Oats (Rolled/Quick) - 1 cup
Cinnamon powder- 1/4 tsp
Nutmeg powder -1/4 tsp
Sugar - 2 tblsp
Milk - 1/4 cup
Apple - 1 (chopped into small pieces/grated)
Water - 1 cup

1. Bring the water to a boil with the apple pieces in it.
2. Add the cinnamon powder, nutmeg powder, sugar and the oats and let it simmer for 5
minutes till it becomes nice and creamy.
3. Add the milk and cook for another minute stirring continuously. Add more water if
4. Serve it hot as a snack or as a healthy breakfast

Apple halwa
Grated apple - 1 cup (fuji apple, hard ones)
Milk - 1 cup
Milk powder - 2 tsp
Sugar - 1/2 cup
Pure ghee - 1 tsp
Saffron - few strands
Cardamom powder
Dry fruits for garnishing

1. Wash and grate the apples, transfer the same immediately in the milk to avoid discolouration of the apple.
2. In a Kauai, add the ghee, milk and apple, saffron and boil.
3. The milk will start curdling due to the sourness of the apple. Continue stirring.
4. When the mix becomes dry, add the sugar, and stir continuously.
5. When the halwa starts leaving the sides of the kadai, add milk powder, cardamom powder and stir.
6. When it is done, remove from the kadai and transfer in a bowl. Garnish with dry fruits.

Apple fritters (Sweet)
Apples -2 (peeled and sliced in thin rings)
All purpose flour (maida) - 3/4 cup
Sugar - 1/2 tsp
Oil - 1 tsp
Oil - to fry

For syrup
Sugar - 1 1/4 cup
Water - 1 cup
Lemon juice - 1/4 teaspoon
Cardamom powder - 1/4 teaspoon

1. Dissolve the sugar in 1/4 cup warm water, and let it sit for about 5 minutes.
2. Mix the flour and oil together.
3. Add the sugar solution to the flour and mix. Add more water as needed to make a smooth batter. The consistency of the batter should be like pancake mix to coat the apple slices.

1. Boil the sugar and water together.
2. Add the lemon juice, cardamom and boil for about 8 minutes until syrup is about 1/2 thread consistency. Lemon juice keeps the mixture from crystallizing

How to proceed
1. Heat the oil in a frying pan.
2. Dip the apple slices completely into the batter.
3. Slowly drop the slices into the frying pan in small batches.
4. Turn them occasionally and fry until both sides are golden-brown.
5. Transfer them immediately into the warm syrup.
6. Let fritters soak in the hot syrup for a few seconds. Take out and gently place over a wire rack so that the excess syrup can drip from the fritters.
7. Serve this hot/cold as such or with some vanilla ice cream.

Apple pie
3 Apples peeled, cored and sliced
2 tablespoons water
3/4 cup oatmeal
1/4 cup crushed walnut
3/4 cup sugar
1 teaspoon ground cinnamon
1/4 teaspoon nutmeg
1/2 cup butter

1. Preheat the oven 370 degree F.
2. In a bowl mix oatmeal, walnut, cinnamon, nutmeg, sugar, and butter. Set aside.
3. Spread the sliced apple evenly in the 9-inch pie pan.
4. Sprinkle the water evenly over the apple.
5. Spread the oatmeal mix evenly over apple.
6. Put the pie plate over the center rack of oven.
7. Let it bake for 20 minutes.
8. Take it out from oven. Tilt the pie plate a little and use a spoon to move some of the apple juice; put it over pie evenly.
9. Put the pie plate again back in oven and bake for 10 more minutes.
10. Serve hot. Tastes great topped with scoop of vanilla ice cream!

Apple chutney
3 Apples
1 tsp Red Chilli Powder
1 tsp Dry Coriander Powder
1/4 tsp Turmeric Powder
1 Cardamom
2 Bay leaves
2 Cinnamon Sticks
4-5 tsp Sugar
Salt to taste
1 tbsp Oil
2 tbsp Water

1. Peel off and cut the apples into small pieces.
2. Grind with little water.
3. Heat oil in pan and add cardamom, bay leaves and cinnamon sticks.
4. Add apples, turmeric powder, red chilli powder and coriander powder.
5. When the mixture is cooked, add sugar and salt.
6. Cook for 3 minutes.
7. Apple Chutney is ready.

Apple rice
Basmati rice - 1 cup
Onion ( big ) - 1
Apple - 1
Carrot - 1
Beans - 10
Peas - 1/4 cup
Cashew - 50 gm
Ginger Garlic paste - 1 tsp
Pepper powder - 1 tsp
Turmeric powder - a pinch
Salt - as needed
Ghee - as needed
Oil - as needed

1. Peel skin of carrot and cut into pieces.
2. Cut onion, beans finely.
3. Soak basmati rice in water for 15 minutes, strain and set aside.
4. Heat ghee in a frying pan.
5. Add rice, fry and set aside.
6. Heat oil in a pressure cooker.
7. Add onion, ginger garlic paste and fry.
8. Add carrot, beans, peas and fry.
9. Add turmeric powder, pepper powder, cashew, apple, rice, 2 cups of water, cover with a lid and cook.
10. When cooker whistles, switch of the stove.

Apple rasam
Apple - 1
Dal water (water in which dal is cooked ) - 3 cups
Tomato - 1
Rasam powder - 1 tsp
Turmeric powder - a pinch
Peppercorn - 1/2 tsp
Mustard - 1 tsp
Curry leaves - a few
Salt - as needed
Oil - as needed

1. Peel skin of apple, grate and set aside.
2. Cut tomato finely.
3. Powder pepper.
4. Mix tomato, rasam powder, turmeric powder, salt, apple with a cup of dal water in a pan and cook.
5. When the raw smell subsides, add 2 cups of dal water, pepper powder, 1 cup of water.
6. When bubbles form on top, remove pan from the stove.
7. Heat a little oil in a frying pan.
8. Add mustard, curry leaves and when mustard splutters, add to the rasam.

Apple phirni
Basmati rice - 1/4 cup
Milk - 3 cups
Apple - 1
Sugar - 1 cup

1. Soak basmati rice in water for 10 minutes.
2. Grind to a fine batter with milk.
3. Peel skin of apple and cut if finely.
4. Setting aside a few apple pieces, grind remaining to a paste.
5.Cook rice batter with, sugar, apple paste.
6. When contents have boiled well, switch off the stove.
7. Sprinkle apple pieces and serve.

Apple custard
Apple - 1
Milk - 1/2 liter
Custard powder - 1/4 cup
Sugar - 1/4 cup

1. Mix custard powder with 1/4 cup of milk in a bowl and stir well.
2. Boil remaining milk in a pan.
3. When it starts boiling, reduce the flame, add custard mix and stir till contents have mixed well.
4. Add sugar, stir till it dissolves and switch off the stove.
5. When cool, refrigerate.
6. Peel skin of apple and cut into pieces.
7. Mix apple with custard, before serving.

Apple beetroot salad

Apple - 1
Beetroot (small) - 1
Carrot - 2
Ginger - a small piece
Lime juice - 1 tsp
Pepper powder - 1/4 tsp
Cumin powder - 1/4 tsp
Salt - as needed

1. Peel skin of apple and cut into small pieces.
2. Peel skin of beetroot, carrot, grate and set aside.
3. Remove skin of ginger, cut finely.
4. Mix apple, beetroot, carrot, ginger, pepper powder, cumin powder, salt, lime juice in a bowl and serve immediately.

Apple payasam
Milk - 4 cups
Khoa ( sweetened ) - 1/4 cup
Apple - 2
Sugar - 1 cup
Ghee - as needed
Vanilla essence ( if needed ) - a drop

1. Peel skin of apple, remove seeds and cut into small pieces.
2. Heat ghee in a frying pan, add apple, fry and set aside.
3. Boil milk with sugar in thick bottomed pan.
4. When the milk starts thickening, add khoa, apple and cook.
5. When the contents have boiled well, remove pan from the stove and add essence if needed.

( If unsweetened khoa is used, 1/4 cup condensed milk can be added )
Apple dessert

Apple -2
Brown sugar- 1/2 cup
Raisins - 1/2 cup
Cinnamon powder - 1/4 tsp
Nutmeg powder - 1/4 tsp
Butter - 1 tsp
Lemon juice - 3 tsp
Vanilla ice-cream - 1 cup

1. Peel skin of apple and cut into pieces.
2. Mix apple, brown sugar, lemon juice, butter, raisins in a pan and cook.
3. When apple is cooked, transfer to serving bowls.
4. Add ice-cream and serve immediately.

Apple carrot mango juice
Apple ( cut into pieces ) - 1 cup
Carrot ( cut into pieces ) - 1/2 cup
Mango ( cut into pieces ) - 2 cups
Sugar - as needed

1. Blend all the ingredients with water and serve chilled.
Apple soda
Apple - 1
Lime juice - 1 tsp
Sugar - as needed
Soda - as needed

1. Cut apple into pieces, extract juice and set aside.
2. When needed , mix apple juice, lime juice, sugar, soda and serve.

Apple stew pancake
Apple - 2
Icing sugar - 50 gm
Maida - 50 gm
Salt - 1 pinch
Ghee - 2 tsp

1. Steam apple, mix with icing sugar.
2. Transfer the apple mix to a pan.
3. Cook on a low flame for a few minutes and remove the pan from the stove.
4. Mix maida, salt, ghee in a bowl and set aside.
5. Smear ghee on a plate.
6. Sprinkle maida mix , spread the apple stew, and sprinkle another layer of maida mix .
7. Steam the plate for a few minutes.
8. Serve hot or cold.

Apple crepes
For the pancakes
1/4 cup plain flour (maida)
1/4 cup cornflour
3/4 cup low fat milk (99.7% fat-free)
a pinch salt
1/4 tsp melted low fat butter

For the apple filling
2 tsp low fat butter
2apples, thickly sliced
1 tbsp sugar substitute
1/4 tsp cinnamon (dalchini) powder
1 tsp lemon juice

Other ingredients
1/2 tsp low fat butter for greasing

For the pancakes
1. Combine the plain flour, cornflour, milk, salt and ¼ cup of water in a bowl, mix well till no lumps remain. Keep aside.
2. Grease a non-stick pan with the butter and pour 2 tbsp of the batter, tilt the pan around quickly so that the batter coats the pan evenly.
3. When the sides starts to peel off, turn the pancake around and cook the other side for a few seconds.
4. Repeat with the remaining batter to make 4 more pancakes. Keep aside.

For the apple filling
1. Heat the butter in a non-stick pan, add the apple slices, sugar substitute, cinnamon, lemon juice and 2 tbsp of water and mix well.
2. Cook on a medium flame till the apple slices are cooked, stirring once in between.
3. Divide the apple filling into 5 equal portions. Keep aside.

How to proceed
1. Place a pancake on a dry, flat surface and place a portion of the apple filling on one half of the pancake.
2. Fold the pancake over the filling to make a semi circle.
3. Repeat with the remaining ingredients to make 4 more crepes.
4. Serve immediately.

Apricot and apple smoothie
18 to 20 apricots , soaked and chopped
4 medium sized peaches , deseeded and chopped
4 medium sized apples , peeled and cored
4 cups chilled apple juice
4 tbsp chilled curds (dahi)
4 medium sized banana , chopped
2 cups chilled soya milk or milk
4 tbsp powdered sugar

Combine all the ingredients together and blend in a mixer till smooth.
Pour equal quantities of smoothie into 4 individual glasses and serve immediately
Health booster juice

2 pineapple slices , with skin
1/2 medium cucumber , peeled
1/2 apple , deseeded

Cut the pineapple, cucumber and apple into big pieces.
Push pineapple through hopper (juicer) with cucumber and apple for a healthy drink.
Serve immediately.

Lettuce apple salad
For the salad
1 1/2 cups roughly torn lettuce leaves
2 cups apple cubes (unpeeled)
1/4 cup finely chopped celery (ajmoda)

To be mixed into a lemon dressing
1/2 cup low-fat curds (dahi), whisked
2 tbsp roughly chopped basil
2 tbsp grated apple
Salt and powder to taste
1 1/2 tsp lemon zest

For the topping
1/2 cup cornflakes

1. Combine all the ingredients for the salad, except the corn flakes in a bowl and mix well.
2. Refrigerate for at least 2 hours.
3. Just before serving, add the dressing and toss well.
4. Serve immediately topped with cornflakes.

Apple cinnamon sandwich
4 slices multi grain bread
1 apple , sliced
a pinch of cinnamon (dalchini) powder
1 tbsp of honey
butter as required

1. Put the apple slices in a bowl, add the cinnamon powder and honey and mix well till all pieces are coated well.
2. Apply little butter on the bread slices.
3. Place one slice on a clean and dry surface and spread the apple mix generously and cover with another buttered slice of bread.
4. Grill in a sandwich maker till crisp and serve immediately.
5. Make more such sandwiches using remaining ingredients.
Powered BY - Mitalee Doshi
Founder + Wellness Expert

1. - 



Friday, 21 June 2013

Oat recipes: 20 ways to add oats to your diet :Powered BY - Mitalee Doshi

Oats are a good source of fibre, which can help to regulate blood sugar and lower cholesterol levels. They also contain vitamins, minerals and antioxidants. It reduces risk of heart diseases. It regularises bowel function due to its high fibre content.
It also forms an important part of weight loss diet. It also enhances immune response to disease.
You can go on to add apple, banana, pear, roasted walnut or almonds to 2 cups milk/yoghurt and ½ cup oats to make a delicious smoothie, anytime during the day to give your body a healthy punch.
Let your family applaud you for this healthy creation. Get oats transformed into a healthy salad along with minced onion, cherry tomato, sprouted beans, boiled potato, cucumber, lemon herbs like, mint and parsley. Do not forget to boil oats (salted water) for 25 min, drain and rinse under cold water.
Make oats porridge in the milk with cinnamon powder, honey added to it. Later, while serving add grated apple, nuts and dry fruits to prepare a delicious and healthy breakfast
Oats Dosa
Combine one cup quick cooking rolled oats, ¼ th cup urad dal and salt in a bowl and blend in a mixer to a fine powder.
Add 1¾ cups of water and mix well to make a batter of pouring consistency. Cover and keep aside for 10 to 15 minutes and then prepare dosas from that batter.
Oats Idli
First coarsely powder six tbsp oat . Add salt , ½ cup yoghurt and beat well.
Add water to make a smooth batter of thick but pouring consistency
Add chopped coriander leaves and one grated carrot. Add vaghar of one tbsp urad dal, ½ tbsp chana dal and ½ tbsp mustard seeds. Now put it into the idli molds and steam for 15- 20 min.
Oats Dhokla
Roast one cup of Instant oats and ½ cup sooji separately for five min. Mix both and add salt, two cup curd, chilli powder and pepper powder to the mix. Add water if you need to make batter of Idli consistency. Mix one tsp eno fruit salt to the batter. Boil water in a deep pan for steaming. Transfer batter in a greased thali .Steam for 15 - 20 min.
Oats Upma
Roast four tbsp oats in a pan without oil for about 3-5 mins and keep it aside. Heat one tsp oil in the pan and add one tsp urad dal, ½ tsp chana dal, ½ tsp mustard seeds, chopped green chilli and fry for some time till the dal turns golden brown. Now add ½ sliced onions, ginger and three curry leaves. Saute the onions till they are tender, add pinch of hing and salt. Add two cups water and allow it to boil for some time and then add the roasted oats and veg of your choice. Keep stirring till all the water is absorbed and oats are thoroughly cooked
Oats In soup
In a pan, combine one cup quick cooking rolled oats along with three cups of water and cook for 10 minutes, till the oats are cooked.They can then be added in any veg soup .
Oats Sheera
Heat the ghee in a non-stick pan, add the oats and saute till they turn light brown in colour while stirring continuously. Add the pineapple puree and saute for 5 to 7 minutes while stirring continuously. Add the sugar, milk and water and simmer for 10 minutes or till the liquid evaporates.Garnish with nuts
Oats Paratha
To one cup Wheat flour , add ½ cup Coarsely ground quick cooking rolled oats and ½ cup curd. Add chopped onion , coriander , phudina leaves , ginger chilli paste , jeera powdr , salt and prepare dough with little water if needed and make parathas.
Oats Bhel
One cup Dry roast the quick cooking rolled oats in a pan for 4-5 min on a medium flame . Once it cools add, ½ cup mixed veg like onion , tomato , cucumber , ¼ th cup boiled chana , one cup curd . Later add meetha chutney , chaat masala , chilli powder , jeera powder and salt . Garnish with coriander and pomegranate .
Oats Khichdi
Heat the oil in a pressure cooker, add the green chilli garlic paste and saute on a medium flame for a few seconds. Add the oats and yellow moong dal and saute on a medium flame for 2 to 3 minutes, while stirring continuously. Add hot water , turmeric and salt, mix well and pressure cook for two whistles.
Oats Poha Chiwda
Heat the oil in a non-stick pan, add the mustard seeds, green chillies and curry leaves.
When the seeds crackle, add the asafoetida and turmeric powder and mix well.
Add the roasted oats, roasted poha, papad, chana dal, sugar and salt and toss well. Cool and store in an air-tight container.
Oats veg Cheela
Mix quick cooking rolled oats , wheat flour , jowar flour in equal proportion along with chopped onions, tomatoes, ginger green chilli paste , salt , coriander . Mix well and add water to make batter like uttapa and make cheelas on non stick tawa using little oil .
Oats Sandwich
Roast oats in a pan . Once it cools add curd , carrot , capsicum , boiled corn , tomato ketchup , salt , pepper , coriander and mix well . Use this as the filling in the sandwich and heat it on tawa
Oats and Ragi Rotis
Mix equal proportion of powdered quick cooking rolled oats and ragi . Add jeera , salt, green chilli paste , chopped onion and prepare dough using water and then make rotis and serve with raita.
Oat Cakes
Mix 1 egg and 1 egg white with milk, 1 pack of instant oatmeal and little sugar.
Cook in a pan in the shape of pan cakes and enjoy .

Powered BY - Mitalee Doshi
Founder + Wellness Expert - -

Sunday, 16 June 2013

20 foods to keep your uric acid at normal levels - Article by Mitalee Doshi on & Times Of India

High uric acid levels in the blood stream can lead to a common form of arthritis called gout.

To prevent gout, it is essential to maintain good eating habits and have proper medication. To reduce the uric acid levels in blood, you may need to limit intake of alcohol, sugary foods and reduce purine rich foods like meat, poultry, seafood and pulses. Vegetables such as cauliflower, asparagus, spinach, peas and mushroom also contain a lot of purines. Digestion of purine leads to the formation of uric acid. If uric acid is not eliminated normally which is seen in gout sufferers, it can build up in the blood stream leading to joint inflammation and pain.

Water flushes out toxins including excess uric acid from the body. Have at least 10- 12 glasses of water daily.

Cherries have anti - inflammatory substances named anthocyanis that help reduce uric acid levels .It prevents the uric acid from crystallizing and being deposited in the joints. Cherries also neutralize the acids and help prevent inflammation and pain. 200 gms per day is very effective in bringing down uric acid.

Berries especially strawberries, and blueberries have anti-inflammatory properties so include them in your diet.
Malic acid in apple neutralizes uric acid and thus provides relief to the sufferers. You should consume one apple daily after a meal.

The citric acid found in lime is a solvent of the uric acid .The juice of half a lime squeezed into a glass of water should be taken twice daily.

French bean juice
Another effective home remedy for gout is French beans juice. The healthy juice can be consumed twice everyday for treating gout or high uric acid.

Celery seed
This is a popular home remedy to lower uric acid levels in the body. Have celery seeds extract to get best results.

Apple cider vinegar
Drink apple cider vinegar. Add 3 teaspoons of vinegar to 8 ounces of water and have it 2-3 times every day to treat uric acid.

Pinto beans
A diet rich in folic acid can help lower uric acid naturally. Folic acid rich foods like pinto beans, sunflower seeds and lentils should be included in your diet.

Vegetable juices
Carrot juice in combination with beet and cucumber juice is also very effective .100 ml each of beet juice and cucumber juice should be mixed with 300 ml carrot juice and taken daily.

Low fat dairy products like milk, curd help lower uric acid level.
Foods rich in Vit C
Include vitamin C rich foods & supplements in your daily diet to reduce uric acid in the body. It disintegrates uric acid and forces it out of the body through urine. Good sources of vitamin C are awla, guava, kiwi, sweet lime, oranges, capsicum, lemon, tomato and green leafy veg.

High-fibre foods
According to the University of Maryland Medical Center, adding foods high in dietary fibre may help lower uric acid levels in your blood. Dietary fibre may help absorb uric acid in your bloodstream, allowing it to be eliminated from your body through your kidneys. Increase the consumption of dietary soluble fibers such as Isabgol, Oats, Broccoli , apples, oranges, pears, strawberries, blueberries, cucumbers, celery, and carrots , barley .

Bananas are also beneficial in lowering uric acid
Green tea
Consume green tea on a regular basis to control hyperuricemia (high uric acid levels) and lower your risk of developing gout.

Eating grains that are more alkaline such as jowar,bajra are helpful.
Tomatoes, broccoli, and cucumbers are some of the veggies that you need to start including in your meals. Tomatoes are one of the best vegetables that you could have for lowering uric acid. Fresh tomato is alkaline by nature and when it is exposed to the blood stream it increases the alkalinity of the blood.
Dark chocolate, cocoa
"According to health insurance company Bupa, theobromine is an alkaloid that is similar in structure to caffeine. It is found mainly in the cocoa bean and is at the highest levels in dark chocolates. Theobromine also can relax the bronchial muscles of the lungs and according to a small study, was more effective than codeine in relieving coughing. According to Dr. Shmuel Halevi at, theobromine has the highest concentration of uric acid per gram of food than any other substance", as reported by Livestrong.

Raw vegetables like potatoes or corns are effective to reduce uric acid in the body. Have them raw or steam these vegetables.
Omega 3
Essential fat Omega 3 from flaxseeds, walnuts, fishes like salmon, herring, mackerel, sardines reduces inflammation and swelling. -