australian food recipes: Network

Showing posts with label Network. Show all posts

Showing posts with label Network. Show all posts

In a shorter time, healthy and tasty snack – fruit sandwich (India network)

Indian food consists of different types of kitchens of India, as well as the neighbouring villages in the subcontinent. Ample amount of green vegetables, fresh fruit, fiery spices and exotic herbs are used to make aristocratic Indian delicacies. There was a boom in the number of Indian restaurants in the food market. Many popular Indian restaurants are these days old plants or Indian food chain-owned generation.
Novelty in Indian cuisine is one of the most popular aspects of food in the country. Food from the southern parts and from the northern parts of the country vary enormously, which is proving to be an important point, which is a focus of the discussions the Indian delicacies. Delicacies are a result of religious beliefs between the two different regions of the country. But the glaring part of such a difference is that people from both regions, which respect cooking patterns of all regions and are proud to promote, when the chance comes to dinner and they.
Fruit sandwich wraps are a great way to have a quick meal in less time to make. With just a few ingredients, you can create a meal if little time or something simple and flavorful you want.
Fruit sandwich is a simple and tasty sandwich recipe with slices of fresh fruit between the buttered slices of bread.
There are many people who don't like all the fruits or take not all fruits. Here is the best solution, where snack of all ages can get healthy and nurtured the group. For children, it is a best snack as it is not at all sharp and healthy. For all mothers, this is the best snack for your family. It can be considered any age group of best food, easier to prepare and tasty as well as healthy food.
It is really easy to make as a wrap up. Here is a basic recipe that you use and customize to your taste or what you on the side of your fridge or cabinets can have.
Preparation time:
10 Minutes
Cooking time:
10 Minutes
Fruit sandwich ingredients:
1St brown bread or wheat bread
2. Jam and butter
3. Cheese
4. Slice of Apple
5 Piece pineapple
6 Piece Chikku
7 Piece kiwi
8 Piece of PEAR
9. No fruit according to season.
10 Chat Masala

Method:
1 In rye bread or wheat bread you apply butter, the them to jam.
2. Then hold the fruits on the bread.
3. Then on all fruits to keep cheese slice
4. Finally, insert bread with butter and jam on the bread.
5 Cheese can use to garnish.
6 You serve immediately with sauce or Chatni (optional).

Variation:
1. Combine the finely chopped fruit with lemon juice, salt and pepper powder.
2. Place between the bread and cheese.

Healthy, tasty, delicious in less time for snacks is best for each age group of people the best.

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Healthy and Yummy Starters (India Network)

Spinach (palak) is one of the high nutritional leafy vegetable. It has in it Vitamin A - 52%, Folate (Vit B9) - 49%, Vit C - 47%, Vit E - 13%,Vitamin K - 460%,Calcium - 10%,Iron - 22% . Spinach is very healthy vegetable but children like him less. To convince your children you can always show them video of a famous character "Popeye, the sailor" In the serial, to regain the energy the character Popeye used to have the raw Spinach (palak) which would be very difficult for your kid to have it alone. Here we give you the recipe of one of the Spinach dish that is "HARA BHAR KABAB"

Please don't go on the name it is a pure vegetarian item which can be cook fast as well as healthy, tasty and yummy starters or snack for your child.

This recipe could be easily cooked in few minutes and ready to be served instantly.
Ingredients required for cooking:

1)Boiled Spinach leaves (Palak) leaves (2 cups)
2)Boiled potatoes (5-6 piece)
3)Bread Slice (7-8)
4)Oil
5)Paste of Green Chilly & Ginger
6)Coriander leaves
7)Salt as per the taste
8)? tsp Garam Masala,
9)? tsp Amchur powder or Lemon (on availability)
10)? tsp Sugar

Method

1)Boil Spinach (palak)and remove all the water and make the paste.
2)Boil potatoes and smash it
3)Grind the bread in mixture
4)In one bowl, mix Spinach, palak, potatoes then
5)Then add all the masala, like paste of green chilly & ginger, salt , gram Masala, Amchur powder & sugar.
6)Mix all the items slowly and properly.
7) Roll each kabab into small balls or the shape you want.
8)Take a deep fry pan, heat the Oil and deep fry the kabab till it become golden brown.

Healthy and yummy food is ready to serve. Do serve it with the tomato sauce,red or green chutney or with schezwan sauce to make your starter Hara Bhara Kabab more delicious.

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Avoid too much Salty food - Food tips (India Network)

Salt or sodium chloride is essential for our health, yet many of us are unknowingly consuming far more than we should. Many people avoid adding salt to food or to cooking to keep their salt intake down, however, the majority of salt (around 75%) that we consume is already present in processed food such as bread, breakfast cereals, pastries and ready meals. A high salt intake is associated with high blood pressure and heart problems. It's also linked to stomach cancer and osteoporosis.

How much salt should be in our food?
The Food Standards Agency states that adults should not consume more than 6g of salt a day. The amount recommended for children is a lot less and varies according to age (click here (opens in a new window) for more information). Salt can be listed as salt or as sodium on a product's nutritional information. A high salt content is more than 1.5g salt per 100g (or 0.6g sodium). A low salt content is 0.3g salt or less per 100g (or 0.1g sodium). Sodium is an essential nutrient required by the body for maintaining levels of fluids and for providing channels of nerve signaling. Deficiency of sodium is rare, however, can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water. Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. The current percent daily value for sodium is 2400mg; however, the American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added. Steps you can take to ensure low sodium eating include: avoiding canned foods, avoiding pickled food, choosing low sodium cheeses, and substituting herbs and other spices in place of salt.

High salt foods - bread

Manufacturers are working towards reducing salt in their bread, yet most commercial bread is still fairly high in salt. If, like many people, you have toast for breakfast and a sandwich for lunch, you could be consuming half your daily quota of salt by lunchtime based on the salt levels in some breads. For a child, this can be more than their daily recommended salt intake.

Baked beans

Baked beans are a staple of the Great British fry-up yet full of salt, which means you'll be well on your way to your daily salt ration if you have beans on toast with bacon. Many manufacturers make low salt baked beans which are a good alternative, or you could even try making your own with haricot beans and fresh tomatoes.

Soy Sauce, Other Sauces, and Salad Dressings

Soy sauce is commonly added to East Asian cooking, and now comes in low sodium varieties which are recommended, check nutrition facts of specific products for sodium content. One teaspoon of Tamari (Soy only) soy sauce contains 335mg (14% DV) and one teaspoon of Shoyu (Wheat and Soy) Soy Sauce contains 282mg of sodium (12% DV). In addition to soy sauces, be sure to check labels of most sauces and salad dressings in general, as these foods can be surprising high in sodium.

Salami, Bacon, and Cured Meats
Salt has long been used as a preservative for various meats, and so it is not surprising to find a high amount of sodium in them. One slice of bacon (8 grams) contains 194mg of sodium (8% DV), while one slice of salami (10g) contains 226mg (9% DV), and 1 large piece of beef jerky (20g) contains 443mg of sodium or 18% DV.

Curb the salt intake in your daily diet and live a healthy life. You can check out India Food Network website for more food tips and amazing recipes.

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Curb down on Sugar - The Alternatives (India Network)

Ok so we all know a Big Mac heads straight for the thighs, but less is said about that cheeky can of coke, a 'wholesome' cereal bar or even that bowl of 'slimming' cereal. Although excess fat leads to weight gain and obesity, sugar is proving to be just as big a player. And it's lurking pretty much in everything. Sugar has little nutritional value beyond providing energy, and there's a lot of energy in there - 400kcal per 100g. So when you're munching through a sugary snack, those calories easily build up without you necessarily feeling satisfied. In a mid-morning sitting a chocolate bar, can of pop and a bag of crisps can make up a pretty big chunk of your daily energy needs - and that's just a snack.
The FSA guidelines state no more than 10% of our energy intake should come from sugar. For your average person needing 2000 calories a day, this translates to no more than 50g sugar - just a Snickers and a bowl of Frosties add up to that. And therein lies the shocker - 75% of our intake comes from the pre-prepared foods we buy. So how do we cut down? The simple answer is avoiding processed foods, but there are also a good few things you can use to replace sugar without going cold turkey on sweetness. Replace your white or brown sugar with an unrefined, dehydrated sugar, like Sucanat or Rapadura.
Yes, it's still sugar but that one change still makes a difference by somewhat reducing the dramatic blood sugar effect, giving your body at least a few nutrients in the process, and avoiding the high temperature and chemical process used to create regular sugar. Food and drinks that have a lot of added sugars contain calories, but often have few other nutrients. To eat a healthy, balanced diet, we should eat these types of foods only occasionally, and get the majority of our calories from other kinds of foods such as starchy foods and fruits and vegetables. Learn more in a balanced diet. Here are some alternatives to curb on sugar in your diet.

Honey
Seen as the more natural choice for sweetening, honey's actually just as calorific as sugar. However, it tastes much sweeter, and its distinctive flavour and weight mean you'll probably use a little less. It's also less processed than sugar and contains compounds thought to act as antioxidants. Hindus believe it's one of the elixirs of immortality.

Erythritol
This sugar alcohol is practically a guilt-free sweet solution. (And the FDA says it's safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it doesn't lead to tooth decay and other not-so-sweet effects of sugar consumption. It's not quite as sweet as natural sugar, so try it in chocolate baked goods like brownies.

Stevia
This herb, originally from South America, is extremely sweet by nature but without any calories or sugar-like effects on the body, and you can use as little as a couple drops to sweeten a mug of tea or a few teaspoons in a dessert. It does have a somewhat bitter aftertaste, depending on the type you use. Unrefined foods are always best, and you can buy Stevia as a simple dried powder. Personally, we use this sometimes, but my husband only likes a particular brand of Stevia with absolutely no aftertaste (NuNaturals liquid). It is refined, but it works for us.

It was said by a wise man, eat healthy, stay healthy. You can find more tips to be healthy on the India Food Network. India Food Network also provides many delicious recipes to make cooking a fun and frolic habit.

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Amazing Soup and Sandwiches Combo Recipes (India Network)

Soups are often regarded as one of the most soothing and healthy dinner options. There is also an old saying "Troubles are easier to take with soup than without it". It's one of the oldest types of food. Every culture in the world has some kind of soup. It's a comfort food for just about everyone." Soup offers plenty of fringe benefits, too. There are lots of benefits of different soups. Traditionally, soups are classified into two main groups: clear soups and thick soups. The established French classifications of clear soups are bouillon and consomm?. Thick soups are classified depending upon the type of thickening agent used: pur?es are vegetable soups thickened with starch; bisques are made from pur?ed shellfish or vegetables thickened with cream; cream soups may be thickened with b?chamel sauce; and velout?s are thickened with eggs, butter, and cream.

Other ingredients commonly used to thicken soups and broths include egg, rice, lentils, flour, and grains; many popular soups also include carrots and potatoes. Soups serve as a perfect combination along with different types of sandwiches. One must try this amazing combination that would definitely tickle your taste buds. Sandwiches are a widely popular type of lunch food, typically taken to work, school, or picnics to be eaten as part of a packed lunch. The bread can be used as it is, or it can be coated with any condiments to enhance flavour and texture. They are also widely sold in restaurants and cafes, served hot or cold. Let us discuss a Soup and sandwich combo recipes.

Goat Cheese, Pear, and Pecan Sandwich

PREP TIME: 10 min
TOTAL TIME: 10 min
SERVINGS: 4 (1/2 sandwich)

2 oz herbed goat cheese (about 1/4 c), at room temperature
4 large slices whole grain bread, toasted and halved diagonally
1 red Bartlett pear, sliced
2 Tbsp pecans, toasted and chopped
1/4 c watercress sprigs
2 Tbsp honey

1. SPREAD cheese onto 4 half slices of bread. Top with pear, pecans, and watercress. Drizzle with honey.

2. TOP with remaining bread halves and serve.

NUTRITION (per serving) 227 cal, 9 g pro, 34 g carb, 5 g fiber, 7 g fat, 2.5 g sat fat, 228 mg sodium

Roasted Vegetable Soup

PREP TIME: 35 min
TOTAL TIME: 1 hr 30 min
SERVINGS: 6

2 lb carrots, peeled
1/2 lb parsnips, peeled
1/2 lb turnips, peeled
3 Tbsp olive oil
1 onion, chopped
2 Tbsp chopped fresh thyme
4 c low-sodium chicken broth

1. CUT carrots, parsnips, and turnips into 3" x 1/2" sticks. Toss with 1 Tbsp oil on baking sheet. Bake in 450?F oven, stirring occasionally, 40 minutes.

2. HEAT 2 Tbsp oil in pot over medium heat. Add onion and thyme. Cook 4 minutes. Add roasted vegetables, broth, and 2 cups water. Simmer 15 minutes.

3. PUREE in blender (in batches). Salt and seasoning according to taste.

NUTRITION (per 1 1/3-cup serving) 168 cal, 4 g pro, 24 g carb, 6 g fiber, 7 g fat, 1 g sat fat, 167 mg sodium.
There are many internet websites and portals that provide many delicious recipes. India Food Network provides a wide range of recipes across vegetarian and non vegetarian segments. India Food Network also provides various kitchen tips & nutrition tips.

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Quick and Instant Recipe for Delighting Monsoons (India Network)

Monsoons are the invitation to relive our taste buds with finger smacking delicacies. With the pleasant climate and good weather conditions, huge volumes of people like to enjoy delicacies of Corn during monsoons. Corn recipes are spontaneous and largely demanded by all age groups.
Corn (Makaai) does cater various needs of nutrients and vitamins that are required to revitalize our body. Corn is great source of vegetable as it supplements multiple nutrients. Corns are high in fiber and cut downs bad cholesterol from our body. It is also a great source of vitamin C. The recipes of corn are delicious. The most unique and different recipe of Corn is preparing Corn Halwa.
Corn Halwa is easy to prepare and serve. This recipe is less time consuming. Here are some guidelines from which you could receive appreciation from the incoming guest and enjoy delicious dessert made up at home
Corn Halwa is basically prepared from mashed corn, coconut powder, sugar and dry fruit powder.

Time required for preparation: 10 minutes
Time required for cooking: 15 minutes
Serves: 1

Ingredients: 1) Sweet corn kernels (250 gms)
2) Sugar (100 gms)

3) A pinch of jaiphal powder (nutmeg)
4) Milk (1 cup)
5) Pure ghee (1 cup)
6) Mava (khoya) 1 cup
7) Dry fruit powder (2 teaspoons)
8) Coconut powder (2 teaspoons)

Procedure:
1) In a vessel, boil the corn and blend in a mixture to make it in a form of thick paste.
2) In a pan heat ghee and add the paste of corn and saut? it for 2 minutes on low flame heat.
3) When ghee starts leaving from the side, pour 1 cup of milk and sugar approximately of 100 gms and mix it well till the mixture becomes thick.
4) After it becomes thick, add 1 cup of mava, coconut powder, and Dry fruit powder.
5) Sprinkle the nutmeg powder or you could even add some elaichi powder.
6) Serve Hot
Garnish it with fine chopped pieces of almonds, cashew or pistachios.

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Quick and Instant Recipe for Delighting Monsoons (India Network)

Monsoons are the invitation to relive our taste buds with finger smacking delicacies. With the pleasant climate and good weather conditions, huge volumes of people like to enjoy delicacies of Corn during monsoons. Corn recipes are spontaneous and largely demanded by all age groups.
Corn (Makaai) does cater various needs of nutrients and vitamins that are required to revitalize our body. Corn is great source of vegetable as it supplements multiple nutrients. Corns are high in fiber and cut downs bad cholesterol from our body. It is also a great source of vitamin C. The recipes of corn are delicious. The most unique and different recipe of Corn is preparing Corn Halwa.
Corn Halwa is easy to prepare and serve. This recipe is less time consuming. Here are some guidelines from which you could receive appreciation from the incoming guest and enjoy delicious dessert made up at home
Corn Halwa is basically prepared from mashed corn, coconut powder, sugar and dry fruit powder.

Time required for preparation: 10 minutes
Time required for cooking: 15 minutes
Serves: 1

Ingredients: 1) Sweet corn kernels (250 gms)
2) Sugar (100 gms)

3) A pinch of jaiphal powder (nutmeg)
4) Milk (1 cup)
5) Pure ghee (1 cup)
6) Mava (khoya) 1 cup
7) Dry fruit powder (2 teaspoons)
8) Coconut powder (2 teaspoons)

Procedure:
1) In a vessel, boil the corn and blend in a mixture to make it in a form of thick paste.
2) In a pan heat ghee and add the paste of corn and saut? it for 2 minutes on low flame heat.
3) When ghee starts leaving from the side, pour 1 cup of milk and sugar approximately of 100 gms and mix it well till the mixture becomes thick.
4) After it becomes thick, add 1 cup of mava, coconut powder, and Dry fruit powder.
5) Sprinkle the nutmeg powder or you could even add some elaichi powder.
6) Serve Hot
Garnish it with fine chopped pieces of almonds, cashew or pistachios.

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Cook Healthy Food with Kids (India Network)

Healthy foods help kids grow fit and strong. And cooking with your kids gives you the chance to introduce them to food groups and emphasize healthier choices like fruits and vegetables, whole grains, low-fat dairy, lean meat, and seafood. Kids who help pick and prepare foods are more likely to try them -- and develop a taste for them. Working in the kitchen with your young children from also gives you the opportunity to teach them about food safety and food handling to avoid common food-borne illnesses. How you design these cooking lessons will have a direct effect on whether they enjoy the experience. Here are ways to set your budding chefs on the right culinary path.

Kids will have more fun -- and be more apt to learn -- if you choose a healthy recipe geared to their ability level. Introduce kids to "cooking" by making a simple trail mix with nuts, dried fruits, and whole grain pretzels or crackers. Little hands can ladle out each ingredient and maneuver a big spoon to mix them together. Even if you're the one measuring, have your child count off each nut or cracker -- you can even make a game of it. The amount of prep work a child can do naturally increases with age. Taking apart lettuce leaves and giving them a water spray is a fun introduction to making a healthy salad that a 2- or 3-year-old can handle. Three-year-olds can also knead dough and put pre-measured ingredients in a mixing bowl. Four- to 5-year-olds usually have enough finger dexterity to allow them to measure ingredients; a 5-year-old is not old enough to use a knife to cut carrots, but can wash and peel them with a safety peeler. Related jobs like cleaning up and setting the table can be assigned by age, too.

A better idea is to choose from a specific recipe and prepare it with your child simply for the experience. Make shopping for ingredients a special outing, just as you would go to an art store for craft supplies. It's always smart to have extra ingredients in case you have a cooking mishap and have to start the recipe over from scratch. Let us discuss one such recipe that you can easily cook with your kids.

* Prep time: 45 Minutes
* Cook: 10 Minutes
* Yield: 8 to 10 Servings

Ingredients
* 2 cups flour
* 1 tsp salt
* 1/4 tsp baking powder
* 1/4 cup shortening or vegetable oil
* 1/2 cup lukewarm water

Directions

Put flour, salt, and baking powder into a mixing bowl. Mix the shortening or oil into the flour mixture until it forms pea-size balls. Add the lukewarm water, a little at a time, until the dough is soft and pliable.
On a floured surface, knead the dough until smooth, for 1 to 2 minutes. Place in a bowl, cover with a clean dish towel, and let it "rest" for 30 minutes. Knead dough and form 8 to 10 balls. Roll them out as thin and round as possible.
Preheat an ungreased griddle or cast-iron frying pan. Cook tortillas on griddle one at a time, flipping when a bubble forms (less than a minute). Put cooked tortillas in a plastic bag until ready to serve, to keep them warm and soft. Serve with butter, or fill with eggs, cheese, or cooked chicken.

How kids can help: Sometimes Garcia will give her granddaughter a small cookie cutter to press out fun shapes. Ashley's favorite way to eat her tortilla is warm, and filled with scrambled eggs or cheese.
Per serving: 175 calories, 7.1 g fat (.5 g saturated), 292 mg sodium, 0 mg cholesterol.

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A key to Perfect Soups - Best Recipes (India Network)

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling--a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

Soup may curb your appetite - Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

Soup can help you slow down - Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.

Soup stimulates the senses - These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

While some nutrients are lost when making soup, they are still a great source of vitamins and other nutrients if they're properly prepared. Here are a few tips to retain maximum vitamin content:

Use fresh veggies as soon as possible as they lose vitamins as they age. Don't defrost frozen veggies to avoid losing any vitamins in the frozen liquid surrounding them. Wherever possible keep the skin on veggies as these contain the majority of the nutrients.

While chopping veggies finely will cut down on the cooking time and avoid them losing vitamins in the pot, it will also cause the veggies to lose nutrients on the cut surface. For this reason, you should use the veggies as soon as they're chopped up. Short cooking times are better than long, slow ones, as more of the nutrients can be retained in the pot. Let us discuss a healthy soup recipe.

Mediterranean-style seafood soup

Ingredients Nutrition
1 tbs olive oil
1 large brown onion, halved, finely chopped
1 red capsicum, halved, deseeded, finely chopped
3 garlic cloves, crushed
1 x 400g can diced Italian tomatoes
375ml (1 1/2 cups) fish stock
Pinch of saffron threads
1 dried bay leaf
2 x 5cm strips lemon rind
1kg skinless fish fillets cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper

Method Notes
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
Step 2
Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.
Step 3
Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.
Step 4
Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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Give your Recipes a Dash of Herbs - Chicken & Basil Stir Fry (India Network)

No one wants to eat bland food, but ladling on sauces and gravies just adds excess fat and calories to your diet. Fortunately, calorie-free herbs add flavor without all that extra baggage, and they're easy to use. Herbs are edible, fragrant plants that add flavor and nutrients to many types of foods. By playing with herbal variations in your recipes, you can get a completely different taste every time you cook. When choosing dried herbs, it's best to buy organic so you're sure the herbs have not been irradiated. When you're buying fresh herbs, whether at the grocery store or a farmers' market, be sure to get them as close as possible to the day you plan to use them.
Before cooking with fresh herbs, you'll need to wash them carefully. Rinse the herbs underneath running water, then place them on a paper towel or shake them off to dry. If you're cleaning large leaves like basil or a large bunch of parsley, place them in a bowl of cool water and swirl it around. Transfer the herbs to a clean bowl of water and continue to rinse until the water stays clear. Then dry them off and prepare them for cooking. Generally, you just want to use the leaves, not the stems, of the herb.

Different types of herbs can be used for different dishes.
* Oregano and basil for pasta dishes and sauces
* Rosemary and thyme for chicken and vegetable dishes
* Dill for cauliflower, cucumbers, and fish and fish sauces
* Parsley for fish, soups, vegetables, and tomato sauce
* Mint for salad, beverages, and desserts
* Marjoram for stews, soups, and eggs
* Cilantro for Mexican and Thai dishes

Chicken & Basil Stir Fry
* Prep Time 40 minutes

* Total Time 40 minutes
* Yield Serves 4

Ingredients

* 1 1/2 pounds boneless, skinless chicken breast halves, cut crosswise into 1/4-inch-thick slices (longer pieces cut crosswise in half again)
* 1 tablespoon cornstarch
* Coarse salt and ground pepper
* 6 teaspoons vegetable oil
* 1 small onion, halved and cut into 1/4-inch-thick wedges
* 2 bell peppers (red, yellow, green, or a mix, ribs and seeds removed), cut into 1/4-inch-wide strips
* 6 garlic cloves, minced
* 2 tablespoons rice vinegar
* 2 tablespoons soy sauce
* 1 1/2 cups fresh basil leaves, larger leaves torn in half
* Cooked white rice, for serving (optional)

Directions

Pat chicken pieces dry with paper towels. In a medium bowl, toss chicken with cornstarch until coated; season generously with salt and pepper.

In a large wok or nonstick skillet, heat 2 teaspoons oil over medium-high. Cook half the chicken, turning once, until browned, but not completely cooked through, 2 to 3 minutes total. Transfer to a plate. Repeat with another 2 teaspoons oil and remaining chicken. Transfer chicken to plate. Set aside. Wipe out skillet with a paper towel.

To skillet, add remaining 2 teaspoons oil, onion, and bell peppers; cook over medium-high heat, tossing often, until beginning to brown, 3 minutes. Add garlic; cook until fragrant, about 1 minute.

Add 1/4 cup water, vinegar, soy sauce, and chicken to pan; cook, tossing, until chicken is cooked through, about 1 minute. Remove from heat. Stir in basil leaves. Serve immediately, over white rice, if desired.

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A key to Perfect Soups - Best Recipes (India Network)

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling--a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

Soup may curb your appetite - Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

Soup can help you slow down - Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.

Soup stimulates the senses - These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

While some nutrients are lost when making soup, they are still a great source of vitamins and other nutrients if they're properly prepared. Here are a few tips to retain maximum vitamin content:

Use fresh veggies as soon as possible as they lose vitamins as they age. Don't defrost frozen veggies to avoid losing any vitamins in the frozen liquid surrounding them. Wherever possible keep the skin on veggies as these contain the majority of the nutrients.

While chopping veggies finely will cut down on the cooking time and avoid them losing vitamins in the pot, it will also cause the veggies to lose nutrients on the cut surface. For this reason, you should use the veggies as soon as they're chopped up. Short cooking times are better than long, slow ones, as more of the nutrients can be retained in the pot. Let us discuss a healthy soup recipe.

Mediterranean-style seafood soup

Ingredients Nutrition
1 tbs olive oil
1 large brown onion, halved, finely chopped
1 red capsicum, halved, deseeded, finely chopped
3 garlic cloves, crushed
1 x 400g can diced Italian tomatoes
375ml (1 1/2 cups) fish stock
Pinch of saffron threads
1 dried bay leaf
2 x 5cm strips lemon rind
1kg skinless fish fillets cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper

Method Notes
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
Step 2
Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.
Step 3
Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.
Step 4
Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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Avoid too Much Fatty Foods & Stay Healthy (India Network)

Fat has rather wrongly been given a bad name; hence the huge range of low fat products available. But not all fats are unhealthy. Some fats are very good for us - the essential fats (omega 3 and 6) are vital for good hormone, heart, brain and skin health. These fats can be found in oily fish such as salmon and mackerel, and nuts, seeds and their oils. Even the 'bad' saturated fats found in dairy foods and meat are necessary in moderation to keep us healthy. Saturated fats only become harmful if eaten in excess when they can cause serious health problems including obesity, strokes and cardiovascular disease.

By far the big baddy when it comes to fats are hydrogenated fats or Tran's fats, which are found in many processed foods such as biscuits, cakes and margarines. These fats are artificial and have been linked to heart problems, obesity and diabetes. Fortunately, awareness of the negative effect these fats have on our health is growing and some countries and manufacturers have banned them, although they are yet to be banned in the UK. "Needn't" foods are high in fat or added sugars, prepared using a high-fat cooking method such as frying, or have a large amount of energy compared to their essential nutrient content.

Avoiding fat entirely in your diet isn't necessarily a good idea. However, reducing consumption of "bad" fats through better choices can make substantial improvements in your health. Some of the following tips can help. Exercise may not be enough when you need to burn belly fat. Belly fat is the toughest fat to lose on your body. A variety of things influence belly fat, including stress. Stress is one of the biggest factors, but some foods you eat increase this type of fat as well. Before you continue to indulge in the bad stuff, here are 6 foods to avoid when trying to burn belly fat.

One of your favorite snacks may be giving you belly fat. Most potato chip brands are cooked in hydrogenated oils. This type of oil is called a Trans fat. Trans fat is known to increase cholesterol, contribute to heart disease and increase weight. Chips that don't contain hydrogenated oil may have high amounts of fat from other oils they're fried in. There are baked and low fat potato chips on the market that make better choices. However, be aware of the calorie count. High calories still contribute to belly fat. With a coffee shop on nearly every street corner, it is easy to get our daily caffeine fix but your latte habit won't be doing your fat intake any favors. A large latte can contain nearly one third of a woman's daily recommended fat intake. Cappuccinos are slightly more saintly as they are made with a smaller amount of milk. Frappes and hot chocolate can also score highly in the fat stakes - a large hot chocolate made with whole milk can have the same fat content as three hot dogs.

It is essential for everyone to follow a healthy diet routine. India Food Network is a website that provides a wide array of healthy recipes, cooking tips and much more. Avoid the junk food and stay healthy.

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A key to Perfect Soups - Best Recipes (India Network)

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling--a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

Soup may curb your appetite - Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

Soup can help you slow down - Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.

Soup stimulates the senses - These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

While some nutrients are lost when making soup, they are still a great source of vitamins and other nutrients if they're properly prepared. Here are a few tips to retain maximum vitamin content:

Use fresh veggies as soon as possible as they lose vitamins as they age. Don't defrost frozen veggies to avoid losing any vitamins in the frozen liquid surrounding them. Wherever possible keep the skin on veggies as these contain the majority of the nutrients.

While chopping veggies finely will cut down on the cooking time and avoid them losing vitamins in the pot, it will also cause the veggies to lose nutrients on the cut surface. For this reason, you should use the veggies as soon as they're chopped up. Short cooking times are better than long, slow ones, as more of the nutrients can be retained in the pot. Let us discuss a healthy soup recipe.

Mediterranean-style seafood soup

Ingredients Nutrition
1 tbs olive oil
1 large brown onion, halved, finely chopped
1 red capsicum, halved, deseeded, finely chopped
3 garlic cloves, crushed
1 x 400g can diced Italian tomatoes
375ml (1 1/2 cups) fish stock
Pinch of saffron threads
1 dried bay leaf
2 x 5cm strips lemon rind
1kg skinless fish fillets cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper

Method Notes
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
Step 2
Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.
Step 3
Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.
Step 4
Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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A key to Perfect Soups - Best Recipes (India Network)

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling--a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

Soup may curb your appetite - Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

Soup can help you slow down - Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.

Soup stimulates the senses - These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

While some nutrients are lost when making soup, they are still a great source of vitamins and other nutrients if they're properly prepared. Here are a few tips to retain maximum vitamin content:

Use fresh veggies as soon as possible as they lose vitamins as they age. Don't defrost frozen veggies to avoid losing any vitamins in the frozen liquid surrounding them. Wherever possible keep the skin on veggies as these contain the majority of the nutrients.

While chopping veggies finely will cut down on the cooking time and avoid them losing vitamins in the pot, it will also cause the veggies to lose nutrients on the cut surface. For this reason, you should use the veggies as soon as they're chopped up. Short cooking times are better than long, slow ones, as more of the nutrients can be retained in the pot. Let us discuss a healthy soup recipe.

Mediterranean-style seafood soup

Ingredients Nutrition
1 tbs olive oil
1 large brown onion, halved, finely chopped
1 red capsicum, halved, deseeded, finely chopped
3 garlic cloves, crushed
1 x 400g can diced Italian tomatoes
375ml (1 1/2 cups) fish stock
Pinch of saffron threads
1 dried bay leaf
2 x 5cm strips lemon rind
1kg skinless fish fillets cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper

Method Notes
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
Step 2
Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.
Step 3
Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.
Step 4
Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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Slowing of the alternatives (India network) down on sugar-

OK, so that we all know a big Mac-heads straight to the thighs, but less naughty spoken can of Coke, a "healthy" cereal bar or even the Bowl 'take off' cereal. Although excess fat leads to weight gain and obesity, a player just so big is sugar. And it's pretty lurking in all. Sugar has little nutritional value relating to the availability of energy, and there is a lot of energy in it - 400 kcal per 100 g. So if you by a sugary snack nibble are, the calories build just necessarily feel happy without you. In a session in the morning, a Board can pop chocolate and chips can a bag make a pretty big part of your daily energy needs - and this is a minor detail.
The FSA guidelines say no more than 10% of our energy sugar intake should be. For the average person 2000 calories per day need this not more than 50 g sugar - means only to add a Snickers bar and a bowl of Frosties. And therein lies the shocker - 75% of our intake comes from the pre-made food we buy. How can we reduce? The simple answer is processed foods avoid, but there is also a good few things that you can use to replace sugar without going cold Turkey on sweet. Replace your white or brown sugar with a raw, unrefined sugar, Sucanat or Rapadura is dehydrated.
Yes, it's still sugar, but that a change makes even a difference, some reduction in the dramatic blood sugar effect, give your body at least a few nutrients in the process and avoid the high temperature and chemical process for the creation of regular sugar. Food and drinks, a lot of added sugars contain calories, but often have some other nutrients. To a healthy, balanced diet of food, we should food, and the majority of our calories from other types of foods like starchy foods, fruit and vegetables only occasionally this kind of food. For more information, in a balanced diet. Here some alternatives to curb are the sugar in your diet.

Honey
Honey only as calorific value than sugar is seen as the natural choice for sweetening. But it tastes much sweeter and its distinctive taste and weight mean that you are using probably a little less. It is also less than sugar and thought contains compounds that act as antioxidants. Hindus believe that she have a the elixirs of immortality.

Erythritol
This sugar alcohol is virtually a sweet guilt-free solution. (And the FDA says that it is safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it's not rotting and other not so sweet effects of sugar consumption teeth make. It's not quite as sweet as natural sugar, so you try it in chocolate baked goods such as brownies.

Stevia
This herb, originally from South America, is naturally very sweet but without calories and sugar-like effects on the body, and you can make as little as a few drops to a cup of tea or a few teaspoons in a dessert. It has a slightly bitter aftertaste, depending on the type of use. Unrefined foods are always the best, and you can buy stevia as a simple dried powder. Personally, we use this sometimes, but my husband likes only a specific brand of Stevia with absolutely no aftertaste (NuNaturals liquid). It is refined, but it works for us.

It was said by a wise man, eat healthy to stay healthy. Here you will find more tips to be healthy on the India food network. India food network offers many delicious recipes for cooking fun and let off steam to make habit.

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Avoid too much Salty food - Food tips (India Network)

Salz oder Natriumchlorid ist wichtig für unsere Gesundheit, aber viele von uns sind unwissentlich verbrauchen weit mehr, als wir sollten. Viele Menschen vermeiden Salz hinzufügen, zu essen oder Kochen um ihren Salzkonsum niedrig zu halten, jedoch die Mehrheit der Salz (ca. 75 %), die wir konsumieren ist bereits in verarbeiteten Lebensmitteln wie Brot, Müsli, Backwaren und Fertiggerichten. Ein hoher Salzkonsum ist verbunden mit Bluthochdruck und Herzprobleme. Es ist auch verknüpft mit Magen Krebs und Osteoporose.

Wie viel Salz in unserer Nahrung sein sollte?
Die Food Standards Agency besagt, dass Erwachsene nicht mehr als 6 g Salz pro Tag zu sich nehmen sollten. Empfohlen für Kinder ist viel weniger und variiert je nach Alter (hier klicken (?ffnet in einem neuen Fenster) für weitere Informationen). Salz als Salz oder Natrium auf ein Produkt N?hrwertangaben aufgelistet. Ein hoher Gehalt an Salz ist mehr als 1,5 g Salz pro 100g (oder 0,6 g Natrium). Einen niedrigen Salzgehalt betr?gt 0,3 g Salz oder weniger pro 100g (oder 0,1 g Natrium). Natrium ist ein lebenswichtiger N?hrstoff ben?tigt der K?rper für die Aufrechterhaltung der Niveaus von Flüssigkeiten und für die Bereitstellung von Kan?len Nerven zu signalisieren. Ein Mangel an Natrium ist selten, jedoch, kann bei Menschen auftreten, nachdem überm??ige Erbrechen oder Durchfall, bei Sportlern, die Einnahme überm??ige Mengen von Wasser oder in Menschen, die regelm??ig schnell auf Saft und Wasser. Uberm??iger Konsum von Natrium ist weitaus h?ufiger und zu hohem Blutdruck, die wiederum zu einem erh?hten Risiko für Herzinfarkt und Schlaganfall führt führen kann. Der aktuelle t?gliche Prozentwert für Natrium betr?gt 2400mg; der American Heart Association empfiehlt jedoch, dass Menschen mit hohem Blutdruck weniger, dass 1500 mg pro Tag oder weniger als 3/4 von einem Essl?ffel Salz essen. Da Natrium bestehen lebenslang erforderlich ist, ist es natürlich in allen Lebensmitteln gefunden und selten Salz je muss hinzugefügt werden. Schritte, die Sie ergreifen k?nnen, um sicherzustellen natriumarm Essen geh?ren: Vermeidung von Lebensmittelkonserven, eingelegte Lebensmittel zu vermeiden, Wahl natriumarm K?se und ersetzen, Kr?uter und andere Gewürze statt Salz.

Hohe Salz-Lebensmittel - Brot

Hersteller zum Abbau von Salz in ihr Brot arbeiten, doch die meisten kommerziellen Brot ist immer noch ziemlich hoch in Salz. Haben, wie viele Menschen Sie Toast zum Frühstück und mittags ein Sandwich, Sie k?nnte konsumieren die H?lfte Ihrer t?glichen Quote Salz von Mittag auf der Grundlage der Salzen-Ebenen in einige Brote. Für ein Kind kann dies mehr als nur ihre t?gliche Empfohlene Salzaufnahme sein.

Gebackene Bohnen

Gebackene Bohnen sind eine Heftklammer von der gro?en britischen Fry-up noch voll Salz, was bedeutet, dass Sie auch auf Ihrem Weg zu Ihrem Salz Tagesration werden, haben Sie auf Toast mit Speck Bohnen. Viele Hersteller stellen niedrige Salz gebackene Bohnen sind eine gute Alternative, oder man k?nnte sogar versuchen, ihre eigenen mit Haricot Bohnen und frischen Tomaten.

Sojasauce, andere Saucen und Salatdressings

Sojasauce wird h?ufig hinzugefügt, um die ostasiatische Küche und kommt jetzt in das niedrige Natrium-Sorten, die empfohlen werden, N?hrwerte von spezifischen Produkten für Natrium-Gehalt zu überprüfen. Ein Teel?ffel Sojasauce Tamari (Soja nur) enth?lt 335mg (14 % DV) und einem Teel?ffel Sojasauce Shoyu (Weizen und Soja) enth?lt 282mg Natrium (12 % DV). Neben Soja-Saucen achten Sie darauf, die Etiketten der meisten Saucen und Salatdressings im Allgemeinen zu überprüfen, wie diese Lebensmittel hoch in Natrium überraschend sein k?nnen.

Salami, Speck und Wurstwaren
Salz ist seit langem als Konservierungsmittel verwendet wurde, für verschiedene Fleischsorten, und so ist es nicht überraschend, eine gro?e Menge an Natrium in ihnen zu finden. Eine Scheibe Speck (8 Gramm) enth?lt 194mg Natrium (8 % DV), w?hrend ein Stück Salami (10g) 226 mg enth?lt (9 % DV), und 1 gro?es Stück D?rrfleisch (20g) enth?lt 443mg Natrium bzw. 18 % DV.

Eind?mmung der Salzkonsum in Ihrer t?glichen Ern?hrung und ein gesundes Leben. You can check out India Food Network Website für mehr Lebensmittel-Tipps und erstaunliche Rezepte.

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Different Types of Vinegar & its Uses (India Network)

Vinegar is versatile in cooking, too: make classic vinaigrette from oil and vinegar, splash it sparingly in soups and dishes to add acidity, or make a marinade for poultry or meat. Even if you think vinegar stinks (and it literally does), we believe vinegar should have a place in your kitchen. So we've created a handy guide to help you understand the different kinds. So, what is vinegar? It's basically a sour liquid (between a pH of 2 and 3.5) that's made from the fermentation of ethanol (alcohol), typically wine, beer or cider. Throughout history, humans have made vinegar, whether by accident or purposefully, and have used it in food as well as for health remedies. Interestingly the word vinegar is actually derived from the old French vin aigre, which means sour wine. And that pretty much applies to the most popular vinegars, which are made from wine. But not all vinegars start out as wine made from grapes -- there is rice vinegar (made from rice), malt vinegar (made from barley) and cider vinegar (made from apples). Commercial vinegar is produced either by fast or slow fermentation processes. In general, slow methods are used with traditional vinegars, and fermentation proceeds slowly over the course of weeks or months. The longer fermentation period allows for the accumulation of a nontoxic slime composed of acetic acid bacteria. Fast methods add mother of vinegar (i.e., bacterial culture) to the source liquid before adding air using a venturi pump system or a turbine to promote oxygenation to obtain the fastest fermentation. Let us discuss different types of vinegar that are best for cooking uses.

Wine Vinegar

This flavorful type of vinegar is made from a blend of either red wines or white wines and is common in Europe, especially Germany. Creative cooks often infuse wine vinegars with extra flavor by tucking in a few sprigs of well-washed fresh herbs, dried herbs, or fresh berries. Red wine vinegar is often flavored with natural raspberry flavoring, if not with the fruit itself. The quality of the original wine determines how good the vinegar is. Better wine vinegars are made from good wines and are aged for a couple of years or more in wooden casks. The result is a fuller, more complex, and mellow flavor. You might find sherry vinegar on the shelf next to the wine vinegars. This variety is made from sherry wine, and usually is imported from Spain. Champagne vinegar (yes, made from the bubbly stuff) is specialty vinegar and is quite expensive. Wine vinegar excels at bringing out the sweetness of fruit, melon, and berries and adds a flavorful punch to fresh salsa.

Balsamic Vinegar

Balsamic Vinegar is a salad lover's favorite in America but it is truly an Italian specialty. In use since the middle ages, there are only two manufacturers of true balsamic vinegar. Made from a reduction of pressed Trebbiano and Lambrusco grapes, the vinegar is aged in wood barrels for at least 12 years and can cost $100 a bottle. Today there are also many great commercial versions available so you can enjoy this dark sweet delicacy no matter what your price range. In Italy, balsamic vinegar is often used in traditional desserts such as panna cotta or drizzled over fresh fruit. It can also be added to any kind of meat or seafood as a flavor enhancer and of course no culinary education would be complete without classic balsamic vinaigrette.

Rice Vinegar

Any discussion of vinegar and its varieties would be incomplete without mentioning the wide variety of rice vinegars from Asia. Made for over three thousand years from fermented rice or rice wine these vinegars come in a wide variety of colors. Depending on the region they can range from clear to red to black. Though they all vary greatly, they do tend to be milder and sweeter than western vinegars. The one we encounter most often in California culinary arts is Japanese rice vinegar, the magic ingredient in sushi rice that gives it that wonderful sweet tangy flavor; it is also a great addition to stir-fry recipes and salad dressings.

There many other types of vinegars like sherry vinegar, apple cedar and much more. India Food Network is website that provides you with various healthy veg and non veg recipes, food tips, ingredients lists and much more. Visit India Food Network for more details.

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Add a Dash of Iron in your Diet (India Network)

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness) and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be good sources of iron, in addition, vitamin C foods, which are mostly fruits and vegetables; helps increase the absorption of iron into the body. The current percent daily value for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.

Iron is an essential mineral that helps to carry oxygen from the lungs around the body, according to the CDC. The most noticeable symptom if you don't have enough is feeling tired and weak. People lacking in iron are also likely to be cold, have trouble performing at work or school and may have weaker immune systems. The Institute of Medicine recommends women ages 19 to 50 get 18 mg of iron a day (men need only 8 mg). Vegans, long-distance runners, pregnant women and women with heavy periods are all at greater risk for low levels of iron, as are people who donate blood regularly or those with digestion problems that impact how nutrients are absorbed, according to MedlinePlus. Luckily, it's easy to add more iron to your diet by eating iron-rich foods. It's also a good idea to eat these foods along with some extra vitamin C, which helps your body absorb iron, according to WebMD.

Some people opt to take iron supplements instead, but keep in mind they can cause an upset stomach. Iron is an important mineral that is needed for the healthy growth of a child. When iron levels are low, it increases the risk of not having enough red blood cells to carry oxygen to vital parts of the body. Vital organs, muscle and tissues can be deprived of adequate oxygen intake, which could lead to a host of health problems such as learning disorders, deficiencies in growth and problems with behavior. Ensuring that we provide our children with proper nutrition requires some planning and a little extra work. Fortunately, there are a variety of ways for parents to ensure their children are consuming enough of the iron that they need to thrive. The recommended daily amount of iron ranges from 8 mg to 27 mg depending on your age, gender, and if you're pregnant and/or nursing. Below are some easy ways to add iron to your diet to help prevent iron-deficiency anemia.

There are many websites and online portals that provide various healthy recipes, food tips, power foods and much more. India Food Network is one such website that you can refer for various types of recipes, cooking shortcuts, food tips and much more.

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Amazing Soup and Sandwiches Combo Recipes (India Network)

Soups are often regarded as one of the most soothing and healthy dinner options. There is also an old saying "Troubles are easier to take with soup than without it". It's one of the oldest types of food. Every culture in the world has some kind of soup. It's a comfort food for just about everyone." Soup offers plenty of fringe benefits, too. There are lots of benefits of different soups. Traditionally, soups are classified into two main groups: clear soups and thick soups. The established French classifications of clear soups are bouillon and consomm?. Thick soups are classified depending upon the type of thickening agent used: pur?es are vegetable soups thickened with starch; bisques are made from pur?ed shellfish or vegetables thickened with cream; cream soups may be thickened with b?chamel sauce; and velout?s are thickened with eggs, butter, and cream.

Other ingredients commonly used to thicken soups and broths include egg, rice, lentils, flour, and grains; many popular soups also include carrots and potatoes. Soups serve as a perfect combination along with different types of sandwiches. One must try this amazing combination that would definitely tickle your taste buds. Sandwiches are a widely popular type of lunch food, typically taken to work, school, or picnics to be eaten as part of a packed lunch. The bread can be used as it is, or it can be coated with any condiments to enhance flavour and texture. They are also widely sold in restaurants and cafes, served hot or cold. Let us discuss a Soup and sandwich combo recipes.

Goat Cheese, Pear, and Pecan Sandwich

PREP TIME: 10 min
TOTAL TIME: 10 min
SERVINGS: 4 (1/2 sandwich)

2 oz herbed goat cheese (about 1/4 c), at room temperature
4 large slices whole grain bread, toasted and halved diagonally
1 red Bartlett pear, sliced
2 Tbsp pecans, toasted and chopped
1/4 c watercress sprigs
2 Tbsp honey

1. SPREAD cheese onto 4 half slices of bread. Top with pear, pecans, and watercress. Drizzle with honey.

2. TOP with remaining bread halves and serve.

NUTRITION (per serving) 227 cal, 9 g pro, 34 g carb, 5 g fiber, 7 g fat, 2.5 g sat fat, 228 mg sodium

Roasted Vegetable Soup

PREP TIME: 35 min
TOTAL TIME: 1 hr 30 min
SERVINGS: 6

2 lb carrots, peeled
1/2 lb parsnips, peeled
1/2 lb turnips, peeled
3 Tbsp olive oil
1 onion, chopped
2 Tbsp chopped fresh thyme
4 c low-sodium chicken broth

1. CUT carrots, parsnips, and turnips into 3" x 1/2" sticks. Toss with 1 Tbsp oil on baking sheet. Bake in 450?F oven, stirring occasionally, 40 minutes.

2. HEAT 2 Tbsp oil in pot over medium heat. Add onion and thyme. Cook 4 minutes. Add roasted vegetables, broth, and 2 cups water. Simmer 15 minutes.

3. PUREE in blender (in batches). Salt and seasoning according to taste.

NUTRITION (per 1 1/3-cup serving) 168 cal, 4 g pro, 24 g carb, 6 g fiber, 7 g fat, 1 g sat fat, 167 mg sodium.
There are many internet websites and portals that provide many delicious recipes. India Food Network provides a wide range of recipes across vegetarian and non vegetarian segments. India Food Network also provides various kitchen tips & nutrition tips.

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Healthy Chicken Recipes to tingle your Taste buds (India Network)

Eating healthy is not just about eating what is on your plate. There are many ingredients that form a formidable part of your daily platter. There are many vegetables and fruits that are considered top notch in this category. Visual cues can help with portion sizes-your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. India is a diverse country, famous for different preferences and varied taste of people. There are different regions and areas that specialize in different cuisines and ingredients that make the cuisines a success. Preferences vary for different people, some people prefer vegetarian and some prefer non vegetarian. If we speak about non vegetarian, what comes to your mind instantly? I would say chicken.
Chicken is one of the most widely used ingredients across all age groups according to various surveys. I would say that my dinner plate would not be complete without a proper dose of chicken in it. A chicken recipe with a proper touch of spices would make up a perfect recipe. It is a myth that health and tasty food does not go hand in hand. There are many finger-licking chicken recipes that are also high on health quotient. If you merge the proper ingredients together, it will provide you with various healthy chicken recipes that would leave an everlasting impression on your taste buds. This is the reason chicken is considered as one of the most versatile ingredients in the field of cooking. There are various types of chicken loved by people all over.
Tender on inside, crispy on outside or delicious marinated chicken breasts dripping in healthy peanut butter and yoghurt. Different regions, different people prefer different types of recipes. Let us discuss one such chicken recipe that is high on health meters and would definitely leave an everlasting impression on your taste buds.

Indian Chicken and Rice Salad

Ingredients - 12 Servings - 3

1 1/2 cups (300g) basmati rice
2 1/4 cups (560ml) water
2 cups coarsely shredded Steggles roast chicken
1 tablespoon tandoori paste
2 tablespoons natural yoghurt
1 Lebanese cucumber, thinly sliced lengthways
1 carrot, peeled, thinly sliced length ways
1/2 cup coarsely coriander
1/2 cup mint leaves
Mango chutney, to serve
Natural yoghurt, extra, to serve

Rinse the rice in a sieve under cold running water until the water runs clear. Place rice and water in a large saucepan. Cover with a tight-fitting lid or foil and bring to the boil over high heat. Reduce heat to low and cook for 10 minutes or until water is absorbed. Remove from the heat and set aside, covered, for 5 minutes. Set aside to cool slightly.
Step 2

Heat a large frying pan over medium heat. Add the chicken, tandoori paste and yoghurt and cook, stirring, for 5 minutes or until well combined and heated through. Remove from heat.
Step 3

Spoon the rice among serving bowls. Arrange the cucumber and carrot ribbons over the rice. Top with chicken mixture, coriander, mint, mango chutney and dollop with yoghurt. Serve immediately.

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