what's in 1/2 cup of veggies?

http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/planning/meal/WhatsInAHalfCupGuide_Veggies.pdf

Sprouted Beans and Kale Dosa (Indian Crepe)

"Health Benefits of Sprouts from http://gentleworld.org/easy-healthy-guide-to-sprouting/

Sprouts are……
- A potent source of antioxidants and alkalizing to the body. Both of these effects are essential for protecting against disease and strengthening the immune system.
- A good source of essential fatty acids, which many diets are lacking in.
- An excellent source of fiber.
- Rich in chlorophyll, if you allow them to reach their green leaf stage. (Chlorophyll is a powerful blood cleanser and blood builder.)
- A good source of vitamins. (The vitamin density of some seeds can increase from 100% to 2000% after several days of sprouting.)
- Filled with an array of essential minerals. (During sprouting, the minerals develop into a chelated form, making them easier for the body to utilize).
- A good source of protein. (One cup of mung bean sprouts has 3.16 grams of protein!)*
Sprouts are low in calories and low on the glycemic index, making the high return for your investment worth the initial time and money spent. Only a few dollars and a few easy days will provide you with a number of fresh, nutrient-rich meals or snacks".

Source: http://gentleworld.org/easy-healthy-guide-to-sprouting/

*From the USDA Nutritional Database.


Ingredients:

 Yellow Split Peas          -  1/4th Cup
Green Lentils                  - 1/4th Cup
Green Split Peas             - 1/4th Cup
Black Beans                    - 1/4th Cup
Pinto Beans Red Lentils - 1/4th Cup
Black Eye Peas               - 1/4th Cup
White Beans                   - 1/4th Cup
Adzuki Beans                 -  1/4th Cup
Red Beans                      - 1/4th Cup
Redchillies                      - 5'
Salt to taste
Kale                                -10 Sprigs
Ginger                            - 5 thinly sliced/ 2 cubes

Procedure:

1. Soak all the ingredients over night. Wash and drain the beans.
2. Place your legumes / beans on a tea towel inside a strainer or colander for 24 hours or a sprout maker. The sprouts are ready when you can see little tail. ( sprouting or germination is optional).
3.  Blend all the ingredients.
4. On a medium heat pan spread one teaspoon oil evenly with a sliced onion.  pour and spread the batter evenly.
5. Sprinkle your choice of oil when it turns golden brown the dosa/Indian crepe is ready.
6. Enjoy with your favorite chutney.

Related Articles -http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551059/

Germinated Brown Rice: A review by Swati Bhauso Patil and Md. Khalid Khan
Nutrition of germinated grains has been studied since decades ago. It is good for preventing headache, relieving constipation, preventing cancer of colon, regulating blood sugar level and preventing heart disease. If brown rice is soaked in 40 °C water for 8–24 h. Okada et al. (2000) reported that intake of GABA suppressed blood pressure and improved sleeplessness, and autonomic disorder observed during the menopausal or presenile period. Continue Reading..http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551059/

 10 Bean Soup Mix for the dosa is available in Costco/Trader Joe's/Whole Foods/Sprouts

http://nutritionforasianindians.blogspot.com/2013/07/kale-chutney-or-spread-rich-in.html

Common Home made remedies for foods that cause gas (digestive disorder)-

"Foods that produce gas in one person may not cause gas in someone else, depending on how well individuals digest carbohydrates and the type of bacteria present in the intestines". References :http://digestive.niddk.nih.gov/ddiseases/pubs/gas/

• "Drink hot teas  Drink soothing tea as a peppermint tea, ginger tea, fennel tea, or chamomile tea. This will relieve the discomfort that you are experiencing. Peppermints are the best in this respect since peppermint contains methanol, an anti-spasmodic medicine and relieves the gases quickly.
  
• Chew fennel seeds Chewing flannel seeds also reduces gas formation and reduced the pain as the flannel seeds reduce gases inside the stomach. One teas spoon should be enough at a time.
  
• Drink apple cider vinegar Two table spoons of apple cider vinegar mixed up with a cup of water and drank slowly will ease the pain.
  
• Boil tangerine peels and bay leaves Tangerine peels boiled in water for 5 minutes and sipped like tea will alleviate pain. The peels can also be eaten raw. This will work as digestive aid.
  Bay leaves can also tried the same way as the Tangerine peels".
• 
  
  Read More http://www.newhealthguide.org/Home-Remedies-For-Gas-Pain.html
  

  Source: http://www.newhealthguide.org/Home-Remedies-For-Gas-Pain.html

14 Worst Kids Foods from Healthy Child Healthy World

 "When it comes to what your kids eat, moderation is key if you want them to develop healthy eating habits. But while there's nothing wrong with a slice of birthday cake or ice cream for a special dessert, there are so many common kids' foods that are packed with fat, sodium, sugar and other not-good-for-you ingredients. Here's how to recognize the worst ones -- and make healthier choices"

1. Cheese
2. French Fries -
from my kitchen- recipe for baked french fries http://nutritionforasianindians.blogspot.com/2013/07/baked-french-fries-my-succesful.html
3. Deli Meats
4. Kids yogurt
5. Honey under 1year of age
6. Fruit Snacks
7. Veggi Chips
8. Sugar Cereals - To make a healthier pick, look for cereals that contain less than 10 grams of sugar and at least 3 grams of fiber. Continue reading - http://www.ivillage.com/bad-kids-foods-what-parents-need-know/6-b-382342?cid=fb|11-10-13|1#382357

 

Food Comparison Chart - Cofee Vs Tea

This or That/ वौ और ये/అద ఇద
Cofee Vs Tea By Mandy Oaklander  http://www.prevention.com/which-healthier-coffee-vs-tea

 

Points to note:

1. Limit caffeine intake.

2. Replace early morning coffee to Honey+Lemon+ Chia Seeds. http://nutritionforasianindians.blogspot.com/2013/09/chia-seeds-nutrient-power-house.html

3.  Prevent stroke by drinking Organic herbal "caffeine free" green tea every day, he said (lead researcher Dr. Yoshihiro Kokubo, chief doctor in the department of preventive cardiology at the National Cerebral and Cardiovascular Center, in Osaka) http://nutritionforasianindians.blogspot.com/2013/07/drinking-green-tea-prevents-stroke.html

Fuyu Persimon

"The fuyu is a rich source of antioxidants, vitamin A, manganese and fiber, especially soluble fiber. It contains a fair amount of some of the B-complex vitamins, potassium and calcium. Specifically most persimmons contain the tannins catechin and gallocatechin, as well as the anti-tumor compounds betulinic acid and shibuol.
The anticarcinogenic and antimutagenic potentials of tannins may be related to their antioxidative property, which is important in protecting cellular oxidative damage. Tannins are also antimicrobial. Tannins have also been reported to exert other physiological effects, such as to accelerate blood clotting, reduce blood pressure, decrease the serum lipid level, produce liver necrosis, and modulate immunoresponses". http://www.evolvingwellness.com/essay/fuyu-persimmon-a-fruit-from-the-gods

Generally speaking 1 fruit contains

• Calories: 118
• Carbohydrates: 19 – 31g
• Omega-3 fatty acids: 6.7mg
• Omega-6 fatty acids: 65.5mg
• Protein: 0.6 - 1g
• Fiber: 4 – 6g . 
• Vitamin A: 2733 – 3641 IU
• Vitamin B1: 0.1 – 0.5mg
• Vitamin B2: 0.03mg
• Vitamin B3: 0.2 – 0.17mg
• Vitamin B6: 0.2mg
• Vitamin C: 12.6mg
• Vitamin E: 1.2mg
• Vitamin K: 4.4mcg
• Folic Acid: 12.6 – 13.4mcg
• Choline: 12.8mg
• Potassium: 270 mg
• Calcium 13.4 mg
• Magnesium: 15.1mg
• Phosphorus: 28.6mg
• Iron: 0.3mg
• Zinc: 0.2mg
• Copper: 0.2mg
• Manganese: 0.6mg
• Selenium: 1mcg
•  These crisp fall fruits are packed with fiber at 6 g each, which is 24% of recommended daily needs for adults. They're also loaded with immune-supportive vitamins A and C and bone-building manganese, an important component of antioxidant enzyme systems in the body.  

 Recommended Daily Intake of Fruits:

• Kids, Ages 5-12:    2 1/2  - 5 of cups
• Teens, Ages 13-18:  3 1/2  - 6 1/2 cups
• Adults, 19+:             3 1/2 -  6 1/2 cups perday
  
  
  *Ranges take into account three activity levels: sedentary, moderately active
  and active. For example, active individuals should aim to eat the higher
  number of cups per day. Visit www.mypyramid.gov to learn more.
  
  Recommended: Photographic Series Showing What 200 Calories Looks Like in Different Foods
  http://nutritionforasianindians.blogspot.com/2013/07/photographic-series-showing-what-200.html
  
  http://www.evolvingwellness.com/essay/fuyu-persimmon-a-fruit-from-the-gods 

 

This or That/ वौ और ये/అద ఇద - Steel Cut Oats Vs Rolled Oats

Read more By Mandy Oaklander http://www.prevention.com/whats-healthier-steel-cut-oats-or-rolled-oats

Finally, A chicken nugget autopsy reveals blood vessels, bone fragments, and connective tissue.

"The study—published online in The American Journal of Medicine—suggests they may as well be called fat and blood vessel nuggets, since that's what most of the food is. Dissecting nuggets from two different national fast-food chains, researchers found some are composed of about 50 percent skeletal muscle, with the rest consisting of fat, blood vessels, and nerves. (Ack!)
"I was floored," Richard deShazo, MD, UMMC distinguished professor of medicine, pediatrics, and immunology. "I had read what other reports have said is in them and I didn't believe it. I was astonished actually seeing it under the microscope."
"What has happened is that some companies have chosen to use an artificial mixture of chicken parts rather than low-fat chicken white meat, batter it up and fry it, and still call it chicken," Dr. deShazo adds. "It is really a chicken by-product high in calories, salt, sugar, and fat that is a very unhealthy choice. Even worse, it tastes great and kids love it and it is marketed to them."
The study didn't even get into the issue that most fast-food nuggets come from factory-farmed chickens, ones given chronic doses of antibiotics, arsenic, and other drugs.
For the best chicken, purchase meat from grass-fed birds that also were only fed organic grains. The chickens live a better life and yield healthier meat under those conditions. Visit LocalHarvest.org to find farmers in your area that raise meat the way you want it".

Continue Reading  - http://rodalenews.com/chicken-nugget-ingredients