Indian Food: ‪Health‬ Matters

Healthy Indian ‪#Starch‬

When you are ordering curry or vegetable, order steamed basmati rice, which is healthier than fried variety such as Pulauo or Biryani. Make sure that your steamed rice does not come with generous serving of Ghee. Indian flatbreads, Roti or Chapatti are healthy than other fried flat bread Poori or stuffed Paratha.

Naan, the leavened oven baked flat bread is healthy as well in moderate portions. The key is to avoid extra butter or Ghee coating on your bread or rice.

Healthy Indian ‪#‎Appetizers‬

Anything fried such as Samosas or Pakoras are delicious but full of fat, starch, and salt. Instead, get thin lentil wafers, papadum or papad. Make sure to get roasted papads instead of deep fried ones. Many modern Indian restaurants now serve healthy baked alternate appetizer to fried ones too.

Healthy Indian Main ‪#‎Dishes‬

Curries are one of delicious ways to eat healthy vegetables - as long as it is not cooked in creamy sauce. Dal, which is lentil soup/curry, can be eaten by itself or usually eaten with rice or bread. Avoid eating too much dal because like any soup it is high on sodium.
Any meat ‪#‎dish‬ or vegetarian dish with name such as Korma, Makhani, Malai, butter are creamy artery-clogging sauce. Most ‪#‎restaurants‬ serve big portions of these curry, you can enjoy them in small portion by using it to flavor rice and flatbread, as it meant to do. Healthy meat alternates include tikka (not creamy tikka masala) and tandoori meats, which are oven-roasted.

Healthy Indian ‪#‎Desserts‬

Like any desserts, Indian desserts are sinful, high in sugar and fat. However, all Indian desserts come in comparatively small portions. Stick to the small portions.

When in doubt, ask your server about content of the dish and decide yourself rather than simply asking for subjective judgment if it is healthy. Like any food, in right portions, even unhealthy seeming Indian ‪#‎food‬ can be consumed healthily. In restaurant best way to do is share dishes. Usually two dishes are enough for three people with big appetite. Another extreme way of portion control in Indian restaurants may be get hottest side of spicy food.

Source: food-india.com
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Magical Mushroom

Like chicken, mushrooms are culinary chameleons that acquire the taste of any spices added to them. But the most fun part is that they are easy to cook as well.

Fresh mushrooms have proven themselves to be one of the most versatile and perfect meal partners, whether it's a scrumptious salad, zesty pasta, savoury chicken, mouth watering steak or pizza with fresh mushrooms go with just about anything.
They can be eaten raw, sauteed, boiled, baked, grilled or pickled. Mushrooms can be served for breakfast, lunch or dinner. The distinctive flavour and texture of mushrooms makes them a fantastic choice to add to any of your favourite savoury dishes. Toss some button mushrooms in a salad, slice a few and saute them for breakfast, or add to your favourite spaghetti bolognese sauce. They are also great on kebabs, added to pie fillings, served as a sauce with your favourite steak.

But don't let the humble mushroom fool you. Hidden beneath its creamy white dome is a powerhouse of natural flavour and goodness. Neither a vegetable nor a fruit, mushrooms are a fungus that are unique in flavour. One of the great things about them is that there is practically no waste, so you get exactly what you have paid for.

Health food

Mushrooms are low in kilojoules and have virtually no fat, so they are perfect for weight control. They are also filling which means that they will curb your appetite; great news if you are trying to cut back on your food intake for weight loss. Mushrooms are packed full of antioxidants. As you know, antioxidants help to keep the body healthy. Mushrooms are the only nonanimal food to contain vitamin D. This vitamin is both important for your brain and nervous system functions. The B12 found in mushrooms is easy for your body to absorb.

Source: timesofindia.com

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From Indian Street

Street food is one of the best ways to experience the real cuisine and in turn culture of any community. The Indian food from makeshift roadside stalls, cart and small establishments such as dhaba represent food people in community enjoy eating regularly not something more elaborate prepared only during special festivities or while entertaining guests.

Indian street food presents huge regional variety with its use of local ingredients to regional spices. For example, in Mumbai (Maharashtra) is famous for its wada pav and pav bhaji are popular, Calcutta (Bengal) for jhal mudi (puffed rice), Hyderabad (Andhra Pradesh) for its mutton biryani and other southern part of country for vegetarian delicacy such as masala dosa, idli, vada are favorite. There are many street foods such as samosa, chat, pani puri (gol gappas) that are readily available and popular throughout Indian subcontinent. Like any street food there is some concern on hygiene of Indian street food that may discourage people from eating it. If you use common sense and when unsure stick to well heated food, the health risk should be minimal.


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Building an Indian Menu for Beginners

For beginners, eating an Indian meal might be somewhat of overwhelming let alone cooking or serving a balanced Indian meal.
Unlike western meals that are served into multiple course, almost all Indian meals are served at once in a thali.
Indian food is meant to be eaten with group. An Indian menu should consist of food spectrum or flavors; spicy, creamy, hot, salty, pungent, sweet and so on. As a diner, it is your responsibility how you mix those dishes to your liking.
Indian food cannot be eaten or served without a balanced combination of flavors. Thus, even though you like that curried vegetable, creamy chicken, or hot chutney, try not to eat it by itself. Combine them with basmati rice or Indian flatbread, such as such as poori or naan, or with other dishes.This will help you to savor combined flavor of the meal. Excess hot, spicy, and creamy food without a neutral starch is a recipe for indigestion.
There is basic rule about how to combine dishes to make a complete Indian meal. Each Indian meal should consist of starch (for example: rice and/or Indian bread), one or more main dishes (for example: meat dish or fish dish, or a lentil and vegetable combination) and some kind of chutney. Usually two vegetables and/or lentil dish will be served with meal; one ‘wet’ with lots of soup and one ‘dry’. For a simple meal there will be only few varieties of dishes while for an elaborate parties or festivals, more variety of them are prepared.

Source: food-india.com

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Dinning Etiquette in Indian #Restaurant

The basic etiquette for any restaurant is very similar such as leaving a nice tip for good service, and being courteous to your host. Many Indian restaurants are not very formal. Yes even those considered best (Indian restaurant are usually very similar). The etiquette for Indian (or any ethnic South Asian) restaurants might be little different from other restaurants.

Do Not Ask for Beef or Pork:

Many Indians are either Hindus or Muslims. In Hinduism, the cow is considered a sacred animal so it cannot be eaten. Similarly, Muslims consider the pig to be a very filthy animal so it cannot be eaten. Most Indian restaurants do not serve any beef or pork products. Many restaurateurs might get offended if you ask for beef or pork, when you do not see it on the menu. If you see it on the menu, it is okay to ask. However, both of those meats are not really an Indian specialty, so the safest bet for meat is chicken meat followed by lamb meat. Please also note that some Indian restaurants are purely vegetarian and do not serve any meat. Vegetarian restaurants are usually marked vegetarian from outside. Please do not offend a vegetarian owner by asking for meat.

If it is not wet or messy, it is okay to eat with hand: 

Many Indian food such as naan (flat bread) can be enjoyed by eating with hand. The proper technique would be to break the bread, dip or take small piece of condiments such as chutney, or vegetable curry and eat it. So, it is perfectly fine to use your hands while eating. The basic rule of thumb is if you do not make a mess by eating something with your hands (such as liquid, grains of rice) it can be enjoyed with your hands if you wish. The philosophy behind this is that eating is a very sensual thing and one should be able to enjoy eating with as many senses as possible – tasting, smelling, looking and touching.

Alcoholic Drinks:

Many Indian restaurants would not serve alcoholic drink. Even they serve alcohol, few restaurants have any range to choose from. Indians do not have any wine and dine culture, so best would be to go dry and try something like mango lassi for a refreshing alternative.

Paying Bill:

For many Indians, when they invite you to a restaurant, it generally means they are the host and they are going to pay the bill. It however depends on the individual and nature of the invitation. Many Indians feel awkward asking new acquaintances or friends to ask for payment if they invited them. Even if they want to pay you, when offered money, they will say no at least once. So, please be double sure if they want to share. Similarly, when you invite your Indian friend to Indian restaurant they might think you will be paying it.

Source: www.food-india.com

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Mindful Eater or Unconscious Eater

Despite our remarkable ability to multitask, the fact is, our brain can only fully focus on one thing at a time. When we eat and drive, work, read, or watch TV, something has to go on autopilot. Most of the time, it will be eating! If you’ve ever felt stuffed but unsatisfied after eating, chances are you’ve experienced unconscious eating.

The purpose of this activity is to bring your full awareness to the act of consuming a piece of fresh fruit, as if you are experiencing it for the first time.

• When you’re hungry for a snack, select a piece of fresh fruit by noticing the color, texture, and aroma.

• If needed, wash it carefully, feeling the water and watching it cascade over the surface of your fruit.

• If necessary, peel it and cut it up into bite-sized pieces, paying attention to the movement of your hands, and the textures and aroma of the fruit as you do.

• Place your fruit on a small attractive plate or napkin and find a calm, quiet place to sit.

• Close your eyes for a moment and connect with your breath.

• Simply feel yourself breathing for a few moments, consciously choosing calmness.

• When you’re ready, open your eyes, pick up one piece of your fruit with your fingers, and look at it closely, using beginners mind—as if you’ve never seen, felt, smelled, tasted, or even heard of this fruit before.

• Notice the colors, textures, patterns, and reflection of light. Allow yourself to be awed by the beauty and complexity of this simple snack.

• As you bring it slowly up to your nose and mouth, notice the effortless movement of your hand and arm. You may even be aware that you are salivating.

• Pause for a moment and really smell the aromas.

• Place the piece of fruit on your tongue and observe its weight, texture, and taste. Are you aware of sweetness, sourness, or bitterness?

• Now move it around your mouth, exploring the surface of the fruit.

• When you’re ready, slowly bite down, listening and feeling as the fruit releases small packets of juice.

• As you slowly chew, allow your taste buds to become fully saturated with the fruit.

• Continue to breathe, bringing the aromas up into the back of your nose. It is the combination of taste and aroma that give you the unique flavor of this piece of fruit.

• When you have fully experienced that bite, swallow mindfully, aware that the fruit now fills a small space in your stomach.

• Pause before your next bite and notice that the flavor lingers.

• Slowly finish your fruit this way. When you notice yourself becoming distracted or eating quickly, bring your awareness back to savoring this fruit, in this moment.

• When you are done, express gratitude for your snack and your ability to enjoy it.

Source: caloriecount

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How to Control Portions at Restaurants

Even when you’re not in your kitchen you want to be empowered to make healthier choices. The FDA is about to make this feat much easier. Part of the new healthcare law will require chain restaurants with more than 20 locations to prominently display their calorie counts on menus. Sit-down restaurants remain some of the hardest places to control calories. As if the lack of nutritional information available online wasn't enough, the variability of ingredients used, unregulated cooking methods, and ever-changing menu items could send your calorie count totals through the roof.

Avoid Ample Appetizer Calories

The starter items on many restaurant menus are appetizing, but they may not be the best way to start a healthy meal. In fact, you may be hard-pressed to find an appetizer that isn't fried or full of empty calories. So says a report by the RAND corporation published in Public Health Nutrition that found appetizers had more calories, fat, and sodium than all other types of food on the menu. As you await your entree, ask for foods that will ease your hunger. A study published in the journal Appetite found eating soup prior to a meal can lower caloric intake by 20%.


Downsize Your Meal

If you can attribute some of your pounds to the Super-Size craze, you can get some much-needed revenge by downsizing your meal. If you were around in the 1950's, a restaurant-size meal is now four times larger than it once was according to the RAND study. Fight the portion distortion by getting a meal that's the right portion size for you. If the advice to take home half your meal is a no go, there are other ways to lose unwanted calories. A trial by Harvard Business School professor Jason Riis, Ph.D shows consumers will save calories if given the option.


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