Amazing Avocados!

Avocado also known as alligator pear or butter fruit is a tree native to Mexico and Central America. It’s a large berry containing a single seed. 

The word "avocado" comes from Spanish.

Avocados are cultivated in tropical and Mediterranean climates throughout the world. They are green-skinned, fleshy and may be pear-shaped, egg-shaped, or spherical.

Like the banana, the avocado is a climacteric fruit, which matures on the tree, but ripens off the tree.

The fruit has a markedly higher fat content, mostly monounsaturated fat. Avocado serves as an important staple in the diet of various groups where access to other fatty foods (high-fat meats, fish, and dairy products) is limited.

The fruit is not sweet; it’s rich and subtly flavored with a smooth and creamy texture. It is used in both savory and sweet dishes.

A typical serving of avocado (100 g) is rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium. Avocados also contain phytosterols and carotenoids.

Avocados have diverse fats; about 75% of an avocado's energy comes from fat.

While not particularly popular, the avocado tree can be grown domestically.

Some people have allergic reactions to avocado. 

Post by Chaya Ranasinghe

Hara Murgh/ Green Chicken Curry

In the world of food, change is something we look forward to. Add color and flavor to your chicken with fresh smelling herbs. Mint and coriander is usually a garnish to the dish. But when it acts as a base for your curry, it brings out a totally fresh flavor.

Adding cream to the recipe gives a creamy and silky sauce. Serving with parathas or chapathis will make it more of a rich exotic hara murgh makhani.  If serving with rice, skip the cream and the gravy will still taste good.

This recipe serves 3 people. One serving of this recipe provides approximately 327 calories.

Here is what you’ll need:

4-5 pieces chicken

½ cup mint leaves

½ cup coriander leaves

2 tbsp yoghurt

1 tsp lemon juice

1 tbsp oil

1 tsp ginger paste

1 tsp garlic paste

1 onion

3 green chillies

1 tsp cumin seeds

1 tsp coriander powder

1 tsp cumin powder

2 tsp cream (optional)

Method:

1. Clean, wash and pat the chicken pieces dry.
2. In a small grinder, grind together coriander, mint, 1 green chilli, yoghurt, lemon juice and salt.
3. Marinade the chicken pieces in this paste for 20 minutes.
4. In a kadai or pot, heat oil. Add the cumin seeds. When they splutter, add the freshly grated ginger and garlic.
5. Fry the ginger garlic till the raw aroma goes and add the onions and 2 green chillies.
6. Saute the onions on medium heat till they soften. Add the marinated chicken with all the marinade. Sprinkle in the cumin and coriander powder.
7. Cook on high heat for the first 5 minutes. Lower the heat and let the chicken cook for another 15 minutes.
8. When the chicken is completely done, add the cream and sprinkle black pepper.
9. Cook for another two minutes and switch off the flame.
10. Serve your hara murgh makhani with rice or chapathi.

Recipe by Zohra Sada

Protein Deficiency - Remedies

Protein is essential in our diet as it carries out an important function of repair and maintenance of body cells and tissues. A deficiency of protein can lead to impaired growth in children and general deterioration in adults. A balanced diet should provide 15-20% of our daily calories from protein.

Ways to detect protein deficiency:

Weight loss

Anaemia (Iron deficiency)

Swollen Abdomen

Greying of hair

Slow healing of wounds

Decreased resistance to diseases

Muscular pain

Overall retarded growth

Protein packed ingredients which will help to raise protein levels are:

• Milk and its products: Dairy products like curds, milk, paneer and buttermilk are the richest sources of protein.
• Dals and Pulses: Dals and pulses like moong dal, rajma, soyabean, toovar dal etc. are extremely good sources of protein. Consume atleast 2 cups of any of the cooked dals or pulses to cure protein deficiency quickly. These dals if consumed in combination with cereals like wheat, bajra, jowar, ragi rtc. Make a complete protein in  itself. IDli and Khichdi are the most common dishes made with a combination of rice and dal.
• Nuts and oilseeds: Apart from milk and milk products, cereals and pulses, nuts and oilseeds like cashew nuts (kaju), almonds (badam), sesame seeds (til) and groundnuts etc. are also a good source of protein. You can make a positive lifestyle change by replacing unhealthy snacks with a fistful of nuts. However, remember that nuts and oilseeds have saturated fatty acids and should be had in moderate quantities. Also remember that nuts should be enjoyed plain and not roasted and/or salted.
• Sprouts: Sprouts are extremely good sources of protein. Sprouting not only makes the digestion easy but also increases the nutrient content.
• Meat and its products: Meat and its products are excellent sources of proteins. But beware of their fat content too. Choose lean meat.
• Eggs: King of food protein is egg. A medium egg has around 6 g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.
• Fish and seafood: Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.

Though the word "protein" usually brings up images of meat and dairy products; fruits and vegetables can also be good sources of protein; they are lower in saturated fat and higher in dietary fiber than animal sources and when eaten regularly, help lower cholesterol and reduce the risk of heart disease, diabetes and certain cancers.

Plant proteins, unlike animal proteins, only contain some of the nine essential amino acids that we cannot make ourselves, so they must be combined with other protein foods in order to ensure adequate intake.

Soy: Soybeans are the No. 1 source of vegetable protein, and are a complete protein, meaning they contain all of the essential amino acids. Each cup of cooked soybeans offers 29 g protein.

Beans: Beans pack a punch of protein. White beans and lentils contain about 19 g protein per cup, providing many essential amino acids such as isoleucine and lysine. Black beans contain 15.2 g per cup, while kidney, lima, black-eyed, navy and pinto beans contain about 14 g per cup.

Broccoli: Broccoli contains an abundant amount of protein. Its protein content is 34 percent of its dry matter, offering 4.6g of protein per cup of cooked broccoli.

Spinach: Known for its excellent nutrient profile, spinach is also a good source of protein. Cooked spinach contains 5.3 g of protein per cup, while frozen or canned, drained spinach contains slightly more at 6 g per cup.

Other Vegetables: Corn, artichokes and potatoes are other vegetables that contain a decent amount of protein. Corn provides about 5 g per cup. Artichokes might take a while to cook, but are worth it – a medium artichoke contains about 4.2 g of protein per cup. A potato with its skin provides about 5 g of protein; removing the skin drops its protein content by 2 g. Sweet potatoes have about 3 g of protein per potato.

Fruits: Fruits, on the whole, contain less protein than vegetables and legumes. Fresh strawberries are 7.5 percent protein, watermelons and bananas are 6.4 and 5.1 percent protein, respectively. Other fruits contain less than 5 percent protein.

Protein intake can be enhanced in the following ways:

1. Have small and frequent meals equally distributed throughout the day as protein deficient individuals are often seen to have lower appetite.
2. Have dals and pulses for both the major meals of the day.
3. Consume 2-3 glasses of milk in any form to overcome protein deficiency.
4. Include plenty of fruits and vegetables in your daily diet as protein deficiency is usually accompanied by other nutrient deficiencies too.

            Post by Faiz Lahori

Moringa Tree/ Drumstick Tree

Moringa oleifera or commonly known as drumstick tree is a plant that is native to the sub-Himalayan areas of India, Pakistan, Bangladesh, and Afghanistan. It is also grown in the tropics. The leaves, bark, flowers, fruit, seeds, and root are used to make medicine. It is a fast-growing, drought-resistant tree.

NUTRIENT

Moringa oleifera leaf (raw)

Energy  Carbohydrates Dietary fiber      Fat Protein Vitamins Vitamin A equiv. (47%) Thiamine (B1)    (22%) Riboflavin (B2)   (55%) Niacin (B3)          (15%) Pantothenic acid (B5) Vitamin B6          (92%) Folate (B9)          (10%) Vitamin C            (62%) Trace metals Calcium             (19%) Iron                    (31%) Magnesium        (41%) Manganese         (17%) Phosphorus         (16%) Potassium           (7%) Sodium               (1%) Zinc                     (6%) Other constituents Water   Source: USDA Nutrient Database

64 kcal (270 kJ) 8.28 g 2.0 g 1.40 g 9.40 g 378 μg 0.257 mg 0.660 mg 2.220 mg 0.125 mg 1.200 mg 40 μg 51.7 mg 185 mg 4.00 mg 147 mg 0.36 mg 112 mg 337 mg 9 mg 0.6 mg 78.66 g

Moringa is famous as a "natural nutrition for the tropics” and moringa leaf powder is given in situations where starvation is prominent. Moringa is an important food source in some parts of the world because it can be grown cheaply and easily, and the leaves retain lots of vitamins and minerals when dried. Moringa is used in India and Africa in feeding programs to fight malnutrition. Moringa have been used to combat malnutrition, especially among infants and nursing mothers.

Moringa is especially promising as a food and very well utilized in the tropics because the tree is in full leaf at the end of the dry season when other foods are typically scarce. It can also be used for water purification and hand washing, and is sometimes used in herbal medicine.

Moringa is also used to reduce swelling, increase sex drive (as an aphrodisiac), boost the immune system, and increase breast milk production. Some people use it as a nutritional supplement or tonic.

Moringa is sometimes applied directly to the skin as a germ-killer or drying agent (astringent). It is also used topically for treating pockets of infection (abscesses), athlete’s foot, dandruff, gum disease (gingivitis), snakebites, warts, and wounds.

Oil from moringa seeds is used in foods, perfume, and hair care products, and as a machine lubricant.

The immature green pods (drumsticks) are prepared similarly to green beans, while the seeds are removed from more mature pods and cooked like peas or roasted like nuts. The leaves are cooked and used like spinach, and they are also dried and powdered for use as a condiment.

The seed cake remaining after oil extraction is used as a fertilizer and also to purify well water and to remove salt from sea water. 

There there... fed your brain? Now feed yourself..Include this beneficial food in your diet! :)

Post by Chaya Rnasinghe

Sweet Murmura/Puffed Rice With Jaggery - A light snack Delight!

This is the easiest breakfast or snack you can possibly prepare. For those of you who prefer something sweet with a cup of hot tea. Check your pantry for 3 ingredients - Rice puffs, freshly grated coconut and jaggery. Check all? You’re ready to go.

This recipe serves 3 people and gives approximately 113 calories per serving.

Here is what you’ll need:

1 ½ cup rice puff

½ cup freshly grated coconut

3 tbsp grated jaggery 

1-2 tbsp sugar 

Method:

1. In a mixing bowl, grate the jaggery; add the coconut, rice puffs and sugar.
2. Mix well and serve.
3. Tada! It's ready! Dig in!

Recipe by Zohra Sada

Chronic Renal Failure

Chronic renal failure (CRF) is a slow progressive loss of renal function over a period of months or years and defined as an abnormally low glomerular filtration rate, which is usually determined indirectly by the creatinine level in the blood serum.

CRF results in uremia (urea in blood). It is a gradual and progressive loss of the ability of the kidneys to excrete wastes, concentrate urine, and conserve electrolytes.

CRF that leads to severe illness and requires some form of renal replacement therapy (such as dialysis) is called end-stage renal disease (ESRD).

The causes of CRF are glomerulonephritis, metabolic disease with renal involvement such as diabetes mellitus, especially Diabetes Type 1 (IDDM), hypertension, exposure to toxic substances, kidney stones and infections, renal vascular diseases, renal tubular diseases, chronic pyelonephritis, and congenital abnormalities of both kidneys.

CRF results in accumulation of fluids and waste products which can lead to many clinical signs and complications such as decreased ability of the kidneys to maintain body water balance, concentrate solutes in body fluid and electrolyte and acid-base balance.

Feeding is a challenge in CRF as anoerexia and taste changes reduce food intake. The main focus of dietary management is on protein, sodium, potassium, phosphate, water and adequate non-protein calories.

Nutrients	Note
Calories	30-40 Kcal/Kg/day for adults and 100-150 kcal/kg/day for children.
Carbohydrates	300-400g/day to avoid endogenous protein catabolism, gluconeogenesis and subsequently uremia.
Proteins	0.5 g/kg/day, with 60-70% as high Biological Value Protein. To reduce nitrogen load, a mixture of essential amino acids is recommended.
Sodium	500-2000mg/day. Additional sodium in case of weight loss and decreasing urine volume and restriction of sodium in case of oedema and hypertension.
Potassium	Intake must be kept at 1500mg/day and in case of significant losses, potassium supplements should be given.
Calcium and Phosphorus	Calcium supplementation – 1-2 g/day and phosphate to be restricted to 800-1200 mg/day.
Vitamin	Multivitamin supplements, especially vitamin D3.
Fluids	Intake is dependent on urine output and water balance.

Also read about other Diseases of the Kidney in the Diet Corner column.

Post by Faiz Lahori

Rambutan - Fruit

Rambutan is a medium-sized tropical tree which is native to Malaysia and other regions of tropical Southeast Asia and commonly grown throughout Indonesia, Thailand and the Philippines. It is similar to several other fruits including the lychee, longan, and mamoncillo.

The name 'rambutan' is derived from the Malay language word for rambut or "hair" referring to the hairy protuberances of the fruit.

It is an evergreen tree bearing small flowers.

The fruit flesh is translucent, whitish or very pale pink, with a sweet, mildly acidic flavor very reminiscent of grapes.

Budded trees may fruit after two to three years with optimum production occurring after 8 to 10 years. Trees grown from seed bear after five to six years.

A single light brown seed is found in the fruit, which is high in certain fats and oils, it is used in cooking and the manufacture of soap.

Rambutan roots, bark, and leaves have various uses in traditional medicine and in the production of dyes.

Rambutan fruit contains diverse nutrients but in modest amounts, with only manganese having moderate content.

Rambutan fruit flesh is sometimes stewed as dessert but mostly used fresh and the seed can be roasted and eaten.

Rambutan juice has a very pleasant sweet taste and can be used in various juice applications, smoothies, energy drinks, ice-creams, sorbets, jams and jellies, yogurts and many others. Exotic culinary preparations include rambutan soup, rambutan ice cream, rambutan with smoked meat, rambutan seafood salad, rambutan sauces made along with red curry paste and coconut cream, rambutan chutney and rambutan salsa combined with other tropical fruits and vegetables. Rambutan Puree is also prepared commercially.

The rambutan’s colorful rind displays antioxidant activity and the seeds contain equal proportions of saturated and unsaturated fatty acids.

The pleasant fragrance of rambutan fruit is derived from numerous volatile organic compounds.

Nutrients and phytochemicals (Per 100 edible portion)
Energy	82kcal
Carbohydrates	20.87 g
Dietary fiber	0.9 g
Fat	0.21 g
Protein	0.65 g
Vitamins
Thiamine (B1)	0.013 mg
Riboflavin (B2)	0.022 mg
Niacin (B3)	1.352 mg
Vitamin (B6)	0.02 mg
Folate (B9)	8 μg
Vitamin C	4.9 mg
Trace metals
Calcium	22 mg
Iron	0.35 mg
Magnesium	7 mg
Manganese	0.343 mg
Phosphorus	9 mg
Potassium	42 mg
Sodium	11 mg
Zinc	0.08 mg

Post by Chaya Ranasinghe