3 Best Sesame Seeds Recipes that Help You Stay Fit during Winter

Winters are here and you need to take special care for yourself to be able to enjoy the holiday season well. Warming foods must make a grand appearance on menus and dining tables. Sesame seed (til in Hindi), is one of the warming foods widely recommended by health experts and Ayurveda medics. These minuscule seeds are used in a number of winter sweets such as til-gur (jaggery) ladoos, rewari, and gajak. The seeds are associated with longevity and prosperity in several Indian religious lores.

sesame-seeds

Here are some delectable and healthful sesame seeds recipes to help you include more sesame seeds in your diet, this winter:

1. Winter Garlic Sesame Seeds Dressing Salad

This salad is loaded with antioxidants and amazing benefits of sesame seeds.

Ingredients

Garlic – 1 head

Olive oil – 2 tbsp

Chopped kale leaves – 6 cups

Chopped broccoli slaw – ¾ cup

Thinly sliced red onion – ¼ cup

Unseasoned rice vinegar – 2 Tsp

Low-sodium soy sauce – 1 Tsp

Honey – ¼ Tsp

Orange zest – ¼ tsp

Toasted sesame oil – 1 tbsp

Sesame seeds – 2 tsp


Preparation Method

Step 1 – Preheat the oven to 425 degrees F.

Step 2 – Bake garlic for 45 minutes on a sheet of aluminum foil with 1 teaspoon of the olive oil drizzled on it. Remove from the oven and open the foil. Allow the garlic to cool.

Step 3 – Place the kale in a medium bowl. Now add a teaspoon of olive oil. Rub oil into kale for about 2 minutes gently. Add the broccoli slaw and onion to the kale.

Step 4 – Discard skin of roasted garlic cloves and place into a separate bowl. Add orange zest, rice vinegar, honey, and soy sauce into the garlic until smooth. Add sesame oil and the remaining olive oil.

Step 5 – Add veggies to the bowl with the dressing. Toss and sprinkle sesame seeds.

Step 6 – Serve immediately.

2. Sesame Seed Jaggery Balls

Sesame seeds are rich in calcium, good fats, fiber and a number of essential minerals and vitamins, which are great for the hair, skin and overall health. So, go ahead and incorporate these healthy seeds in your diet!

This recipe is good for young, old, and the kids.

Ingredients

Sesame seeds – 1 cup

Melted Ghee – 3 tablespoon

Water – 1/2 cup

Powdered jaggery – 1 cup

Black cardamom – 8

Preparation Method

Step 1 – Dry roast sesame seeds in a flat pan on medium heat until they turn pale golden.

Step 2 – Put the jaggery and water in a pan. Heat and allow it to melt and forms a thick syrup. Drop a little syrup into a bowl of chilled water. If it forms a ball, your syrup is ready.

Step 3 – Now add the toasted sesame seeds to the syrup. Mix well.

Step 4 – Add some ghee and cardamom powder. Mix well. Take the mixture off from heat.

Step 5 – Grease your palms with ghee. Create a golf ball-sized lump of the warm mixture. You must roll it between your palms till smooth.

Step 6 – Lay the balls on a greased plate to cool. These will soon harden to candy-like texture.

Tip  – You can store jaggery balls for up to 10-15 days in an air-tight container.

3. Sesame Seeds Pulao

This is a delicious dinner recipe. It is highly nutritious with white sesame seeds added as one of the main ingredients.

Ingredients Required

Basmati rice – 2 cups

Red chilies – 4-5

Sesame seeds – 2 tbsp

Peanuts – 1/2 cup

Cashew nuts – 1/2 cup

Cream – 1/2 cup

Desi ghee – 3 tbsp

Mustard seeds – 2 tsp

Curry leaves – 10 -12

Uncooked urad dal – 1 cup

Salt

Preparation Method

Step 1 – Wash the rice with water. Soak for a while.

Step 2 – Dry roast the red chilies in a pan and add sesame seeds.

Step 3 – Grind them. Keep aside.

Step 4 – Heat a pan and add desi ghee. Add peanuts and cashew nuts and fry them.

Step 5 – Once they turn brown, take them out. Keep aside.

Step 6 – Heat ghee and add cream. Mix well.

Step 7 – Add the fried nuts to this mix.

Step 8 – Allow it cook for a minute or two. Pour it out in a bowl and pour this over the rice once cooked.

Step 9 – Heat some ghee in a flat-bottomed pan.

Step 10 – Add the mustard seeds, curry leaves, and urad dal.

Step 11 – Mix well. Add the ground sesame seeds and red chilies once daal turns golden brown.

Step 12 – Mix well. Add some water (2 cups or more). Allow it to boil and add rice.

Step 13 – Stir gently. Add a pinch of salt.

Step 14 – Allow it cook on low heat till the water evaporates.

Step 15 – Add nut and cream mixture once the rice is cooked.

Step 16 – Mix well. Cover it with foil paper and allow it cook for 2- 3minutes.

Step 17 – Serve hot.

References:

https://food.ndtv.com/lists/10-best-sesame-seeds-recipes-1712210
https://www.ndtv.com/food/sesame-seeds-til-for-winters-warming-benefits-and-5-delicious-recipes-to-try-1952389
https://www.myfooddiary.com/blog/winter-salad-with-garlic-sesame-dressing

Top 7 Superfoods that Work for Growing Children

If you want to make sure your kids grow healthy, ensure you feed them the right amount of superfoods. Kids require a proper supplement of nutrients. Energy when combined with nutrients in right amounts, children can grow healthier and properly.

Unfortunately, kids are in the current times more dependent on fast food and ready-made meals these days. This has resulted in retarded growth and unhealthy conditions such as obesity.

Including superfoods will help to accelerate growth and health in kids. Here are top 7 superfoods that work for growing children listed below:



1. Milk

Milk is undoubtedly the most crucial part of a child’s daily diet. Loaded with vitamin D and many valuable vitamins like calcium and phosphorous, milk is one of the best of top 7 superfoods that works for growing children. It is vital for the growth and development of teeth, nails, and bones in children. Your child should be given at least 1-2 glasses of milk on a daily basis for healthy development.

Milk

2. Bright Coloured Fruits and Vegetables

Make sure you include many carrots, tomatoes, bell peppers (green, yellow, and red), and papaya in your diet. These superfoods are high in carotenoids and beta-carotene which get converted into active vitamin A inside the body. Vitamin A is very essential for vision, proper growth, good skin, and repair of body tissues.

Bright Coloured Fruits and Vegetables

3. Eggs

Rated as one of the top 7 superfoods for growing children, eggs are a powerhouse of healthy protein. They are very beneficial for kids in the growing stage. B vitamins in eggs also contribute to the development of the neurological system and brain function. This is not all. Eggs also comprise of several other healthy nutrients such as selenium, folate, omega-3 fatty acids, zinc, vitamin D, and iron. The kids must have at least 1-2 eggs for breakfast. This will provide them with the necessary energy for activities day long.

eggs

4. Fish

Brain development is very essential for growing children. Fish makes for a necessary and compulsory part of their diet to ensure the same. Experts suggest that kids must consume fish at least twice a week. Regular consumption of the right amount of fish will let your kids have maximum benefits of nutrients such as B vitamins, protein, omega-3 fats, and minerals. All of these nutrients will work together to promote the healthy development of the heart, cognitive system, and eyesight of your kid. Take care that you don’t feed your kid with shark, swordfish, and marlin. The best kinds are tuna and salmon.

Salmon fish

5. Apples

There is a famous saying, an apple a day will keep the doctor away. No wonder apples are deemed as a healthy snack for all. Loaded with fiber, antioxidants, and vitamin C, these should be taken as a great alternative to junk food.

apples

6. Chicken

Chicken is loaded with protein. The recipes made from chicken are one of the top 7 superfoods that work for growing children. Since it has a very mild and tender texture, it is recommended as the first protein supplement for babies.

Chicken Nachos

7. Carrots

Yummy bright orange colored superfood is overloaded with nutrients that offer a healthy and much-needed boost to the immune system. It is also good for the eye health of your kid.

carrots

Top 7 Superfoods Every Woman Must Have in Her Diet

Most Women Miss Essential Elements in Their Diet

Women do not get time off their super busy schedule to take care of their diet. However, experts say that they must make extra efforts to keep cholesterol and blood pressure levels down, improve blood sugar levels, get ample calcium, and add a lot of minerals, fiber, protein, and vitamins to their diet.

Including some superfoods will definitely help. Here’s a list of top 7 superfoods every woman must have in her diet:

1. Beans

Beans

Adding beans to your diet will help you fight cancer. It will reduce your chances of breast cancer by around 34%. Beans are rich in plant-based chemicals (phytosterols) and high amounts of fiber.

2. Turmeric

Consuming foods with turmeric twice a week may prevent health conditions such as Alzheimer’s and dementia. The active ingredient in turmeric, curcumin help in healing brain cells and help delay the mental degeneration associated with age.



3. Low-fat Yogurt

plain yogurt

Women need to supplement their diet with ingredients that ensure strong bone health. This makes a crucial impact on health. Studies have revealed that women tend to develop osteoporosis due to smaller, thinner bones. As women reach menopause, they experience a sharp dip in estrogen (hormone than protect bones) levels. It is recommended that women must have regular servings of low-fat or Greek yogurt, one of the top 7 superfoods every woman must have in her diet, to get ample amount of calcium. The probiotics in yogurt ensure smooth functioning of GI tract.

4. Salmon

Salmon

If you are a seafood lover, include salmon in your regular diet. Loaded with omega-3 fatty acids, salmon is a great way to improve good cholesterol levels in your body. Fatty fish (Alaskan salmon) is the best choice. As a bonus, it will help you reduce weight and improve skin texture.

5. Walnuts

walnuts

Walnuts are known to be the best source of heart-healthy protein. These are known to possess very large amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid. This is important to keep cholesterol at healthy levels, improve skin texture, and metabolism working at a healthy rate.

6. Pumpkin seeds

pumpkin-seeds

Women at pre-menopausal stage usually experience heavy periods, which make them vulnerable to develop anemia. A diet rich in iron generally helps prevent iron-deficiency and anemia. Pumpkin seeds are known to be the best dietary source of this mineral. So have a handful daily.

7. Dark Chocolate

Dark chocolates

Don’t feel guilty of enjoying a piece of dark chocolate. It contains healthy flavonoid that helps prevent clogged arteries and cuts down the risk of developing a heart disease. Experts suggest consuming up to 3.6 ounces daily. This will make the chocolate work as beta-blockers and ACE inhibitors to reduce blood pressure. Health experts suggest dark chocolate that contains a minimum of 60% cocoa.

Top 8 Superfoods that Effectively Fight Common Cold

As the famous saying goes, “Let food be thy medicine, and medicine be thy food,” it’s true that right food can serve as medicine and provide you with energy.

Although not a serious condition, cold is annoying. It makes you feel lethargic, causes a disturbance in carrying out day to day activity and leads to other health issues such as a headache, fever, cough, etc. Certain foods possess powerful properties that can support the body to fight an illness. These are helpful in relieving certain symptoms and help you heal faster.

Here is a list of top 8 superfoods that effectively fight common cold:

1. Chicken Soup

Chicken soup is the number one remedy for the common cold recommended for over hundreds of years. This is a very high source of minerals, vitamins, calories, and protein. Chicken soup is a great source of healthy fluids and electrolytes required for hydration. It works well for fever.

Chicken Soup

Hot chicken soup is very effective at clearing nasal mucus and works as a natural decongestant. The amino acid cysteine (N-acetyl-cysteine) breaks apart mucus. It restricts the action of neutrophils (white blood cells) that may lead to symptoms causing stuffy nose and cough.

2. Vegetable Soups and Stews

Whether you are a vegetarian or not, have a bowl of vegetables soups and stews. These will supply you with required protein and nutrients to fight off flu and cold. Try adding garlic and mushrooms to soups and stews. These are great for the immune system.

 Vegetable Soups and Stews

3. Foods Rich in Zinc

Zinc is an amazing immune system booster. According to studies, it has been revealed that when taken within 24 hours of the onset of symptoms, zinc can cut the duration of colds. Some of the best sources of zinc include whole grains, nuts, poultry, seeds (pumpkin seeds and sesame), beans, and shellfish such as oysters.



4. Vitamin C Rich Foods

Doctors to recommend Vitamin C for boosting the immune system. Studies have also revealed that it can help get rid of cold faster. Hence, you must include more foods Vitamin C rich foods in your diets such as bell peppers, strawberries, broccoli, sweet potatoes, and tomatoes. You must also snack on citrus fruits as far as you can such as limes, oranges, lemons, and grapefruits. The white softer layer on the skin of citrus fruits is loaded with flavonoids which boost the immune system. These are also great for expediting recovery.

 Vitamin C Rich Foods

5. Oily Fish

The superfood is loaded with omega 3. You can go for either salmon, herring, mackerel, sardines, and tuna. This helps minimize harmful inflammation in the body. Oily fish also reduces symptoms of severity and offers pain relieving benefits.

Oily Fish

6. Turmeric

This is no secret! Turmeric is one of the top 8 superfoods that effectively fight the common cold. This powerful ancient spice comes from the ginger family. This dried rhizome comprises of curcumin, an antioxidant renowned worldwide for its inflammatory-fighting and pain-relieving powers. You simply need to slice or grate turmeric root into tea. This may be any tea such as honey, lemon, and ginger tea. You can add dried turmeric to a spoonful of honey just before bed. A combination of turmeric and black pepper will also help the body get the most of the spice’s cold-fighting properties.

turmeric

7. Chile Peppers

Biting into hot pepper can clear up your sinuses and break up mucus in no time. Spicy food is very helpful in sweating out the fever. It raises body temperature and causes the fever to break. Loaded with capsaicin, chile pepper breaks up mucus to unclog nose. If you are not pepper tolerant, eat a piece of whole-grain bread immediately after consumption.

Chile Peppers

8. Garlic

This acts as a powerful tool in fighting the common cold. It has allicin, a compound responsible for blocking enzymes that affect infections caused by bacteria and virus. Garlic also has strong antioxidant and preventative powers which can help if consumed at the start of a cold.

garlic and onion
References:

https://www.health.com/health/gallery/0,,20631007,00.html
https://www.healthline.com/nutrition/15-best-foods-when-sick

7 Immunity-Boosting Foods to Fight Colds and Flu

7 Superfoods That Fight the Cold and Flu Season

Top 8 Superfoods to Help You Build Muscles Faster

Repairing and building muscles tissue is the consistent process human body undergoes. Discover 8 super foods that facilitate muscle building in this article. If losing weight is tough, gaining weight (read building muscles) is the toughest job on earth. Ask those who have been serious about pumping up the muscles. A lot of hard work and dedication is involved in the whole process. Diet, of course, plays the most important part. How about knowing top 8 superfoods that can build muscles tissue faster.

Here are some of the best superfoods that you can include in your bodybuilding diet:

1. Fish Oil

Most gym-goers are recommended fish oil supplements. These are rich in fatty acids that help the body keep up with the crucial metabolic process. The anti-inflammatory component helps to repair muscles near the joints. Fish oil supplements fulfill day-to-day recommended value.



2. Mixed Nuts

You cannot go wrong with this one. A handful of the nuts daily post-workout session will make for an ideal snack. Nuts are loaded with healthy fats and protein. These are crucial for muscles repair.

walnuts and almonds

3. Whole Eggs for Muscles building

Whether you hit the gym for muscle building or simply wish to stay healthy, eggs are a crucial constituent of a healthy diet. These are known to be a complete source of vital nutrients needed by the body’ iron, proteins, and vitamins. In fact, eggs comprise of all the important ingredients human body requires for healthy muscle building.

eggs

4. Wild Salmon

These taste good and are an excellent source of healthy fats and nutrients. Wild salmon contains 20 grams of protein per 100-gram serving. This is the amount of protein required by the body to let the metabolic process carry on in a healthy way. Additionally, wild salmon is an excellent source of omega three fatty acids.

Salmon

5. Bananas

Bananas are an excellent source of energy. They are high in iron, fiber, and protein. Have it as a pre and post workout snack.

Bananas

6. Green Tea

This tea variety contains a powerful antioxidant. It also acts as a natural diuretic. Green tea will expedite fat loss process and help in muscle building process.

Green tea

7. Chicken Breast

This super food will help you develop lean muscle. An excellent source of lean protein, chicken breast can be synthesized easily to repair muscle tissue and other cells that may get damaged during hard training. The superfood is rich in many bodybuilding-friendly nutrients including iron, niacin, vitamin B6, selenium and zinc.

chicken-breast

8. Milk

Rich in two high-quality proteins – whey and casein, milk makes for brilliant bodybuilding food. Whey protein is broken down into amino acids easily and absorbed into the bloodstream. On the other hand, casein is digested slowly. This ensures a steady supply of smaller amounts of protein to the body for a longer period. Milk also contains vitamins and minerals. It is also rich in good carbohydrates and fats, which are important for building muscles.

warm milk