Lets crack the buzz about Healthy Cooking Oils

All about Healthy Cooking Oils :)

It is important to note that all oils (cooking and dressing) are similar as per their calorie content, (each tablespoon contains approx. 120 cal) and should be used only sparingly, as part of an otherwise healthy diet, the oils do differ in parameters like methods used for oil extraction, composition and heat tolerance.The methods used for extraction would determine whether an oil is refined (extracted from oil cakes involving solvent extraction) or unrefined (cold pressed).
Unrefined oils are considered better and recommended due to the presence of a wide range of bioactive compounds, flavors and Vitamin E content, which tend to prevent rancidity in them.

Oils containing greater proportion of MUFA should be preferred over those containing PUFA. Mono Unsaturated Fatty Acids have heart protective effect. Some oils and solid fats containing Saturated Fatty Acids should also be consumed in small amounts for the effective functioning of the brain.

The nutritional properties and the usage in cooking of a few readily available cooking oils are discussed here and are listed in no specific order :-

Rice bran oil
A relatively new addition to commercial cooking oils segment, the rice bran oil (extracted from rice bran) has quite a few nutritional benefits. It contains a component called oryzanol, which has been shown to have cholesterol-lowering properties. Being rich in monounsaturated fatty acids (about 47%) and natural vitamin E, this oil qualifies as a good cooking oil, especially for high temperature cooking.

Canola Oil
This oil makes for an excellent cooking medium because of its very low saturated fat content (only 7 %- the least among all commercially available oils) and high mono unsaturated fat content along with a beneficial omega 3 fatty acids profile. It possesses a mild flavor and is quite stable, even at high temperatures, thus an ideal cooking medium with heart protecting properties.

Ground nut
Groundnut oil is a popular cooking oil, containing a balance of MUFA and PUFA with good stability at high temperatures.

Sunflower Oil
Among the most abundantly used oils, sunflower oil holds a high smoking point of around 460 degree F and is considerably high in PUFA (68%) and MUFA (21%), whilst being low in saturated fat (11%). This oil can be used for deep frying (if you must) and regular cooking as well, though only in combination with other MUFA rich oils like canola, rice bran or olive oil.

Coconut oil
It contains a high percentage of saturated fats but it is imperative to note that these saturated fats are much different from those found in animal fats like dairy products, eggs and meat. Coconut oil is rich in fatty acids such as lauric acid, which has anti- bacterial and anti- inflammatory properties. If you have been using these oils for cooking, you may continue doing so but try reducing the quantity used or use them only for select preparations.

Soybean oil
Soybean oil is rich in PUFA, containing both linoleic acid and alpha linolenic acid in the right balance. It is comparatively lower in its MUFA content (24%) and being rich in PUFA makes it unsuitable for deep frying (as PUFA gets oxidized at higher temperatures).

Mustard oil
A common cooking oil used predominantly in West Bengal has a high proportion of heart friendly MUFA and also of PUFA. However, if consumed in large amounts may have undesirable effect on our health due to their erucic cid content. Mustard oil is suitable for all kinds of cooking but again preferably in combination with other cooking oils.

Olive Oil
Though a bit more expensive than other cooking oils, olive oil has been shown to have many health benefits, especially so in the prevention of heart diseases and cancer. FDA recommends consuming at least 2 tbsp of olive oil (extra virgin and unrefined) per day to reduce risk to heart diseases. It contains a whopping 77% of MUFA (the best among all oils) and is even low in saturated fats (about 14%). However, the best benefit may be derived by replacing sources of saturated fat in the diet with olive oil, rather than just adding olive oil to your diet.
Since extra virgin, cold pressed olive oil has comparatively lower smoking point, it is best used as salad dressings or for light sautéing and stir frying.
The bottom line, which can be derived from the afore mentioned information, is that the right cooking oil would be the one that is unrefined and rich in monounsaturated fats, whilst being low in saturated fats.

I would suggest using a combination of cooking oils for different cooking preparation such as perhaps using olive oil for salads and light sautéing, canola, rice bran or groundnut oil for high temperature cooking and soybean and mustard oil for other preparations. It is best to limit your visible fat intake to around 2 tbsp per day and get a bit oil wise while oil shopping.

Make Wise Food Choices For your Growing Child!

USE IT...THAT WHEY !

Don't Throw that Whey in your Kitchen.. Instead Use it :)

Most of the Indian ladies, make paneer (cottage cheese) at home and discard its water, thinking that its of no use.

Paneer water and the liquid that separates from the curds when milk or yogurt ferments; contain highly nutritious Whey protein. Yes, its the same protein for which people are ready to spend thousands of rupees / dollars unknowingly. The Whey Protein Supplements that are available at health shops are very highly priced. Nearly a Rupee for each gram !

Whey Protein Nutritive Value
It is high in calcium, B vitamins, digestive aids and is totally lactose and carbohydrate free. Hence, it can be consumed for weight loss too. its high antioxidants profile makes it a strong immunobooster.

How to use liquid Whey (cottage cheese water)

Simply replace plain water with liquid whey and use it for kneading the dough. The breads, rotis, parathas will be much softer with a classic irresistible flavour.

Cook Rice with this water, and you will simply love the colour texture and flavour of cooked rice.


Use it to soak your grains. A few tablespoons added to your soaking water will help make your whole grains and legumes more digestible.

Use it for flavouring soups or mix with vegetable stock to enhance flavour.

Can drink it directly too, with some black salt, lemon juice and pepper powder.

Give it to your children  and drink it yourself and improve immunity and brain power.

Nourish your hair by rinsing it with liquid whey after shampooing.

So use your brain, not your money to nourish your diet :)

what's their in your child's tiffin today?

Participate to Win a Chance of a FREE NUTRITION CONSULTATION for your KID :)

You must be coming up with this question every morning while packing lunch for your picky, little eaters. What do I give my kid to eat in school today? And in order to make sure that kids consume adequately and not starve during the long day in school, the foods that finally find place in that cute boxes are chips, sweet buns, biscuits, bread butter, chocos and everything else apart from what your child should be eating : (
Every parent wants to see their children hail and hearty all throughout their life. But how is that possible? when you yourselves are pushing them in the depths of ill health!
Think over it.

At Poshan -  Cure thru Diet, we thought of helping you out with this.

We want you to think and come up with a simple, easy to make vegetarian tiffin box recipe for kids. Recipes will be rated on their nutritional value, taste and eye appeal. Also, write a short note on why you chose that particular recipe, its health benefits. 

Kindly submit your entries below this post as comment. Last day of Submission - 30th April, 2013

The winners of best 3 recipes shall be awarded a free consultation for Improving their Child's Nutrition for free, which is otherwise worth  $80 (worldwide) or INR 1200/- (India). The consultation will be provided through e - mail and on phone conducted by Poshan - Cure thru Diet Clinic, Mumbai. The Clinic is run by a professional Dietitian, Mrs. Ujjwala Baxi.

So what are you waiting for. You have nothing to lose. Everything to win. Participate and find out new recipes from your fellow participants. Who knows, they might get to learn from you ; )

Nutritional colours of Blueberries!

 

 Blueberry is very low in calories. 100 g fresh berries provide only 57 calories. However, the berries contain health benefiting soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely for optimum health and wellness.

Blueberries are among the highest anti-oxidant value fruits, which help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the body from cancers, aging, degenerative diseases, and infections.

In addition, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes mellitus condition.

Fresh berries contain small amount of vitamin C, vitamin A and vitamin E and good amount of minerals like potassium, manganese, copper, iron and zinc.

No more Calcium Supplements needed.. Thanks to Fingermillet/ Ragi

Fingermillet known as Ragi or Nachni in different Indian languages, is a wonder food to strengthen the bones. We all know that Calcium is the mineral that is required for building bones, and fingermillet is loaded with it. Pearl and little millet are higher in fat, while finger millet contains the lowest fat. 

 With Calcium as high as 294 to 390 mg per 100 g, it stands on the top of the list of grains. Studies conducted in nine- to ten-year-old girls showed that replacement of rice in a rice-based diet with finger millet not only provided greater energy balance and prevented muscle loss,  but also improved calcium retention. Thus finger millet could be used to overcome the calcium deficiency of a rice diet.


As all the millets are gluten free and are not like wheat, they are suitable foods for those with celiac disease or other forms of allergies/intolerance of wheat. Also, finger millet has greater amounts of Fibre than wheat. However, millets are also a mild thyroid peroxidase inhibitor and probably should not be consumed in great quantities by those with thyroid disease.

Fermentation, soaking, malting are the various procedure to increase the assimilation of its varied nutrients.

In India, dieticians and pediatricians suggest weaning toddlers with finger millet porridge due to their high nutrition profile and easy digestibilty. Infact, I would highly recommend this grain for weight loss too, as researches have proven that high dietary calcium intake does lead to weight loss.

One can use Finger millet to make sweet or savoury items like porridge or simply use the ground flour to make pancakes, flat breads, cakes, (cake recipe - http://litebite.in/eggless-finger-millet-ragi-chocolate-cake-recipe/ ) cutlets, tortillas, drinks etc. 





Here is the recipe of an easy to make, filling and a cool drink for summers!

Finger millet Cooler

2 tbsp Ragi (nachni flour)

3 cups Water

¼ cup Sour buttermilk

2 tbsp finely chopped Onion (optional)

1 clove of garlic, grated (optional)

Sour buttermilk as required

Salt to taste

How do we do it:-

1 Soak the ragi flour in the buttermilk overnight.

2 In the morning keep the 3 cups of water on flame to come to a boil.

3 Add 1 tsp salt in the water.

4 when the water starts to boil slow the flame and slowly pour the ragi and buttermilk mixture with continuous stirring so that lumps do not form.

5 let it come to boil on a very low flame and with continuous stirring.

6 After it boils remove it from flame and keep it to cool.

7 while serving add the finely chopped onion and garlic and mix with buttermilk to dilute it as required and serve.

Note:- If you cannot soak the ragi for overnight at least soak it for 2 hours.

So change the regular food grains and try out something more nutritious for stronger bones :)

EAT HEALTHY, STAY HAPPY :)

Ujjwala Baxi,

Medical Nutrition Therapist @Poshan - Cure thru Diet

Registered Dietitian

Certified Diabetes Educator

Oregano - the appealing herb!

The herb is rich in poly-phenolic flavonoid anti-oxidants (vitamin A, carotenes, lutein, zea-xanthin and cryptoxanthin) and has been rated as one of the plant source with highest anti-oxidant activities. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

The active principles in the herb may increase the motility of the gastro-intestinal tract as well as increase the digestion power by increasing gastro-intestinal secretions.

This exotic herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure caused by high sodium. Manganese and copper are used by the body as co-factors for the antioxidant enzyme, superoxide dismutase. Iron helps prevent anemia. Magnesium and calcium are important minerals for bone metabolism.

Fresh herb is an excellent source of antioxidant vitamin, vitamin-C. Vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Oregano is a proven super "functional food". This herb is one of the foundation bases of healthy Mediterranean diet in addition to olive oil, fish and lots of greens, herbs and vegetables.