10 tips for healthy shopping

Healthy eating is easier if you plan what you buy. Select wholesome and nutritious foods and beware of packaging flaws or food that is not stored safely.

Here are some tips to help you make healthy food choices when shopping.

Make a list. Before you go food shopping, plan your meals for the week.

Choose the low-fat option. For example, select low-fat milk, cheese, yoghurt, salad dressings and gravies.

Buy leaner cuts of meat. If unsure, look for the Heart Foundation tick of approval.

Opt for ‘skin off’. Chicken skin contains loads of calories and saturated fat, so skinless chicken breasts are a healthier choice.

Beware of salt hidden in processed meats. Limit your consumption of salami, ham, corned beef, bacon, smoked salmon, frankfurts and chicken loaf.

Purchase fresh or frozen vegetables. Canned and pickled vegetables tend to be high in added salt.

Check the date. Avoid the risk of eating unsafe perishable foods, especially chilled or frozen items. A ‘use-by’ date shows the date by which a product should be consumed, while a ‘best before’ date indicates the date until which the food will remain at its best quality.

Keep hot foods hot and cold foods cold. When transporting food between the supermarket and your home, make sure high-risk foods (such as meats, dairy products and seafood) are kept out of the ‘temperature danger zone’. Store them below 5 °C or above 60 °C.

Look for food bargains. Bulk-buy nutritious meal ingredients at markets and supermarkets. Non-perishable options with long shelf lives include dried vegetables, beans, legumes and dried pasta.

Limit takeaway and convenience foods. These are expensive, high in fat, high in salt and low in nutrition, and leave you hungry again a few hours after you eat them.

Healthy Cooking Tips

There are many ways to make meals healthier. Limit fats, sugars and salt and include plenty of vegetables, fruit, grains, lean meats and low-fat dairy in your cooking. Foods with added fats, sugars or salt are less healthy than food in which these are found naturally.

Keep fats to a minimum

Choose lean meats and reduced-fat dairy products and limit processed foods to minimize hidden fats. Nuts, seeds, fish, soy, olives and avocado are all healthier options because they include the essential long-chain fatty acids and these fats are accompanied by other good nutrients.

If you add fats when cooking, keep them to a minimum and use monounsaturated oils such as olive and canola oil.

Shopping for healthy food

Low-fat cooking begins when you are shopping:

Choose the reduced or low-fat version of a food if possible – for example milk, cheese, yoghurt, salad dressings and gravies.

Choose lean meat cuts and skinless chicken breasts.

Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat.

Low fat cooking

Suggestions include: If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.

Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.

Use low-fat yoghurt, low-fat milk, evaporated skim milk or cornstarch instead of cream in sauces or soups.

When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables absorb during cooking. An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the grill for a minute or two. Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.

Retaining the nutrients

Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimise nutrient losses:

Scrub vegetables rather than peel them, as many nutrients are found close to the skin.

Microwave or steam vegetables instead of boiling them.

If you like to boil vegetables, use a small amount of water and do not overboil them.
Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).

Cutting down salt

Salt is a common flavor enhancer, but research suggests that a high salt diet could contribute to a range of health problems including high blood pressure. Suggestions to reduce salt include:

Don’t automatically add salt to your food – taste it first.

Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavours in the same way as salt.
Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.

Limit your consumption of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.

Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.

Iodised salt is best. A major dietary source of iodine is plant foods. Yet there is emerging evidence that Australian soil may be low in iodine and so plants grown in it are also low in iodine. If you eat fish at least once a week, the need for iodised salt is reduced.

Avoid salt-laden processed foods, such as flavoured instant pasta or noodles, canned or dehydrated soup mixes, chips and salted nuts.

Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available. Most cheeses are very high in salt so limit your intake or choose lower salt varieties.

Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.

Herbs

Culinary herbs are leafy plants that add flavor and color to all types of meals. They are also rich in health-protective phyto-oestrogens. In many cases, herbs can replace the flavor of salt and oil.

Remember: Herbs are delicately flavored, so add them to your cooking in the last few minutes.

Dried herbs are more strongly flavored than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.

Apart from boosting meat dishes, herbs can be added to soups, breads, mustard, salad dressings, vinegars, desserts and drinks.

Herbs such as coriander, ginger, garlic, chilli and lemongrass are especially complimentary in vegetable-based stir-fry recipes.

Sandwich suggestions

To make a sandwich even healthier:

Switch to reduced salt wholemeal or wholegrain bread.

Limit high-fat spreads such as butter or margarine. You won’t miss butter if your sandwich has a few tasty ingredients already.

Use plenty of vegetable or salad fillings.

Limit your use of spreads high in saturated fat like butter and cream cheese. Replace them with a thin spread of peanut butter or other nut spreads, hummus, low-fat cheese spreads or avocado.

Choose reduced fat ingredients when you can, such as low-fat cheese or mayonnaise.

Try to reduce your use of processed meats. Instead use fish such as salmon, tuna or sardines.

Enjoy toasted sandwiches with baked beans.


General suggestions for healthy cooking

Healthy cooking methods include: Steam, bake, grill, braise, boil or microwave your foods.

Modify or eliminate recipes that include butter or ask you to deep fry or sauté in animal fat.

Avoid added oils and butter; use non-stick cookware instead.

Don’t add salt to food as it is cooking.

Remove chicken skin and trim the fat from meat.

Eat more fresh vegetables and legumes.

Eat more fish, which is high in protein, low in fats and loaded with essential omega-3 fatty acids.

Other tips
Suggestions include: Spend a little time on presentation. You are more likely to enjoy a meal if it’s visually appealing as well as tasty.

Make every meal an occasion. Set the table. Eat with your family. Give yourself the opportunity to enjoy your food without distractions like television.

Long-term deprivation, such as crash dieting, doesn't work. Allow yourself the occasional guilt-free treat.

You are less likely to overeat if you eat slowly and savour every mouthful.

Things to remember

In many cases, favourite recipes can be modified so they offer a lower fat content.

Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them.

Use non-stick cookware.

Steam your vegetables instead of boiling them to retain the nutrients.

Healthy Cooking Tips

There are many ways to make meals healthier. Limit fats, sugars and salt and include plenty of vegetables, fruit, grains, lean meats and low-fat dairy in your cooking. Foods with added fats, sugars or salt are less healthy than food in which these are found naturally.

Keep fats to a minimum

Choose lean meats and reduced-fat dairy products and limit processed foods to minimize hidden fats. Nuts, seeds, fish, soy, olives and avocado are all healthier options because they include the essential long-chain fatty acids and these fats are accompanied by other good nutrients.

If you add fats when cooking, keep them to a minimum and use monounsaturated oils such as olive and canola oil.

Shopping for healthy food

Low-fat cooking begins when you are shopping:

Choose the reduced or low-fat version of a food if possible – for example milk, cheese, yoghurt, salad dressings and gravies.
Choose lean meat cuts and skinless chicken breasts.

Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat.

Low fat cooking

Suggestions include: If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.

Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.

Use low-fat yoghurt, low-fat milk, evaporated skim milk or cornstarch instead of cream in sauces or soups.

When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables absorb during cooking. An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the grill for a minute or two. Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.

Retaining the nutrients

Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimise nutrient losses:
Scrub vegetables rather than peel them, as many nutrients are found close to the skin.
Microwave or steam vegetables instead of boiling them.
If you like to boil vegetables, use a small amount of water and do not overboil them.
Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).
Cutting down salt

Salt is a common flavor enhancer, but research suggests that a high salt diet could contribute to a range of health problems including high blood pressure. Suggestions to reduce salt include:

Don’t automatically add salt to your food – taste it first.

Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavours in the same way as salt.
Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.

Limit your consumption of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.

Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.

Iodised salt is best. A major dietary source of iodine is plant foods. Yet there is emerging evidence that Australian soil may be low in iodine and so plants grown in it are also low in iodine. If you eat fish at least once a week, the need for iodised salt is reduced.

Avoid salt-laden processed foods, such as flavoured instant pasta or noodles, canned or dehydrated soup mixes, chips and salted nuts.

Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available. Most cheeses are very high in salt so limit your intake or choose lower salt varieties.

Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.

Herbs

Culinary herbs are leafy plants that add flavor and color to all types of meals. They are also rich in health-protective phyto-oestrogens. In many cases, herbs can replace the flavor of salt and oil.

Remember: Herbs are delicately flavored, so add them to your cooking in the last few minutes.

Dried herbs are more strongly flavored than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.

Apart from boosting meat dishes, herbs can be added to soups, breads, mustard, salad dressings, vinegars, desserts and drinks.

Herbs such as coriander, ginger, garlic, chilli and lemongrass are especially complimentary in vegetable-based stir-fry recipes.

Sandwich suggestions

To make a sandwich even healthier:

Switch to reduced salt wholemeal or wholegrain bread.

Limit high-fat spreads such as butter or margarine. You won’t miss butter if your sandwich has a few tasty ingredients already.

Use plenty of vegetable or salad fillings.

Limit your use of spreads high in saturated fat like butter and cream cheese. Replace them with a thin spread of peanut butter or other nut spreads, hummus, low-fat cheese spreads or avocado.

Choose reduced fat ingredients when you can, such as low-fat cheese or mayonnaise.

Try to reduce your use of processed meats. Instead use fish such as salmon, tuna or sardines.

Enjoy toasted sandwiches with baked beans.


General suggestions for healthy cooking

Healthy cooking methods include: Steam, bake, grill, braise, boil or microwave your foods.

Modify or eliminate recipes that include butter or ask you to deep fry or sauté in animal fat.

Avoid added oils and butter; use non-stick cookware instead.

Don’t add salt to food as it is cooking.

Remove chicken skin and trim the fat from meat.

Eat more fresh vegetables and legumes.

Eat more fish, which is high in protein, low in fats and loaded with essential omega-3 fatty acids.

Other tips
Suggestions include: Spend a little time on presentation. You are more likely to enjoy a meal if it’s visually appealing as well as tasty.

Make every meal an occasion. Set the table. Eat with your family. Give yourself the opportunity to enjoy your food without distractions like television.

Long-term deprivation, such as crash dieting, doesn't work. Allow yourself the occasional guilt-free treat.

You are less likely to overeat if you eat slowly and savour every mouthful.

Things to remember

In many cases, favourite recipes can be modified so they offer a lower fat content.

Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them.

Use non-stick cookware.

Steam your vegetables instead of boiling them to retain the nutrients.

How your gut controls your mood - Mind Food

Your brains in conversation : Your two brains are in constant communication by way of the vagus nerve. (The word vagus is Latin for ‘wandering’.) This large meandering nerve starts at the back of the skull and ends in the abdomen, connecting with the ears, voice box, heart, lungs and stomach along the way. Nerve cells send and receive messages via proteins, which are chemical compounds that can alter these signals, causing both positive and negative effects.

You know the ‘butterflies’ that tickle your stomach when you’re a little anxious? Does your gut play up when you’re stressed? That means you’ve felt your gut brain communicating with the brain in your head, because this exchange is part of your body’s natural stress response.
Both your brains are affected by emotions as well as by your lifestyle choices, especially your diet. Drinks such as alcohol, soft drinks and even water have an impact on the neurons’ release of either feel-good chemicals or stress chemicals, or a mixture of both. In the case of alcohol, having one drink may help you feel relaxed, but downing one too many triggers the release of stress hormones — the opposite (and unwelcome) effect.
The trillions of bacteria living in your gastrointestinal tract also produce and release feel-good chemicals and stress chemicals. Research shows that when these probiotic microorganisms are manipulated (whether that’s by prebiotics, probiotics, antibiotics or dietary changes), our mood and behaviour can change, too. (The literal meaning of the word probiotic is ‘for life’.) Because of such findings, future psychiatric and psychological treatments may well involve both brains. At this point, you might want to remember Hippocrates’ advice to “let food be thy medicine”.

The hidden power of your gut bacteria

Your gut brain uses more than 30 types of neurotransmitters, and researchers are finding that gut microbes are in the process of producing new mind-altering neurochemicals all the time.

In the future, scientists might be able to harness these clever chemicals to create medicines that mimic the positive benefits of probiotics. Another possible scenario is that new treatments may involve identifying, growing and harvesting the microbes that make mood-boosting chemicals, enabling scientists to formulate new probiotic supplements.
In the meantime, keeping your gut microbes happily well fed is a great way to help boost your mood and your health.
Meet your friendly tenants, your body’s healthy bacteria
About 90 per cent of your body’s cells are bacterial, not human, and we’re just starting to understand their power. Scientists have been unable to observe our bacteria in the lab because microbes need a living human to survive, but here’s what we do know:

•    As babies in the womb, our bodies are sterile; we get our first dose of ‘good’ bacteria while passing through the birth canal
•    These beneficial bacteria make essential nutrients, including B-group vitamins (for energy) and vitamin K (for blood clotting and strong bones)
•    They also destroy potential carcinogens
•    Healthy bacteria may lift your mood and combat the blues
•    They may also help control appetite
•    The foods we eat play an important role in keeping our gut bacteria both healthy and diverse, and the more complex our bacterial mix, the better.

Your bacterial army in battle

If the gut’s delicate balance of beneficial probiotic microbes is upset and harmful microbes (pathogens) take over, so does disease. Unfortunately, these pathogens release toxins that can depress mood. You could say that your gut bacteria are waging a constant war, as the ‘good’ probiotics battle to keep the ‘bad’ bugs at bay. To help the good guys win, try adopting the following healthy habits.

Give processed foods the push

Fatty fast food is low in fibre and plant foods, both of which provide your ‘good’ gut bacteria with the nutrients they need. Consequently, a diet full of fast food provides less food for beneficial microbes, helping potentially harmful pathogens to dominate.
Your individual mix of gut flora can even affect your appetite. The bacterium Helicobacter pylori, for example, inhibits the hunger-enhancing hormone ghrelin, thus curbing cravings. (Although H. pylori was once abundant in the digestive tract, it’s now not so prevalent.)

Gut bacteria can also influence sugar cravings. When two groups of mice consumed a sugar solution in a 2012 French study, those with healthy gut flora ate less than mice with less gut flora.
Scientists are now exploring how to manipulate the gut microbes of people who love sugar, because this could help suppress cravings for sweet foods.

Enjoy some culture

Prebiotics are carbohydrates, such as starches and fibres, that we can’t digest. As a result, prebiotics remain intact in the gut, where they become essential fuel for our healthy bacteria. Eat bananas, onions, al dente pasta and cold (cooked) potato, all of which are high in resistant starches and therefore prebiotics.

Another way to help plant more healthy flora in your gut (and crowd out potential pathogens) is to take a probiotic supplement. Having plenty of these beneficial microbes can also help your gut produce more of the proteins that have the ability to suppress appetite and increase feelings of fullness.

Probiotics have yet another welcome power — they can lower your stomach levels of substance P, a neurotransmitter that’s involved in pain, inflammation, and even anxiety and depression.
In a 2013 US study, scientists gave healthy women probiotic yoghurt. At the end of the four-week tudy, brain scans showed that the regions involved in anxiety and depression were less reactive.

Clearly, we’d all benefit from adding more probiotic foods to our diets. Yoghurts are a good natural source, so look for brands with added live cultures, such as Lactobacillus acidophilus and Bifidobacterium bifidum.
Like dill pickles and other pickled vegetables, fermented cabbage is also full of live cultures, along with vitamins A, B and E. Try traditional German sauerkraut or the spicy Korean version, kimchi. Other probiotic Asian foods include tempeh, a fermented soybean protein that can take the place of meat in your meals, and miso, a paste made from fermented rye, beans, rice or barley. Add a tablespoon of miso to warm water for a quick soup with a probiotic blast!

Move more

Staying active supports the function of your gastrointestinal tract, helping it expel waste from your system. Physical activity may even benefit gut microbes, according to a small 2014 Irish study of elite rugby players. Although the athletes in this study trained much harder than the average person, they also ate more food, including plenty of fruit and vegies. As a result, they had a significantly more diverse range of gut bacteria in comparison with other men in the study — and science now shows that the richer our gut flora, the healthier we are.

Stress less

We all suffer emotional strain at times, so it’s important to keep stress in check. This kind of mental tension can also affect the gut, and vice versa. Stress can reduce the amount of friendly bacteria in your digestive system, as can cytokines, defensive molecules that the gut produces during infection. Pro-inflammatory cytokines can disrupt brain chemistry, making people more vulnerable to anxiety and depression.

Stress affects gut microbes even at the moment of birth. A nervous mum can pass her anxiety on to her offspring through altered gut bacteria, which her baby receives during delivery.


In 2013, US animal research revealed that babies born to stressed mothers had 20 genes adversely affected by a reduction in the ‘good’ bacterium Lactobacillus. These genes included those involved in the production of new brain cells and the growth of brain connections. Maternal stress also lowered the levels of a chemical that protects the brain from harmful oxidative stress.

During times of stress, your muscles constrict. This includes gut muscles, so ridding yourself of as much stress as possible helps your digestive system to function. Relaxing helps your body lift its levels of healthy microbes and lower its levels of stress chemicals. So why not stretch into a yoga class or some tai-chi moves? You can easily learn and practise these excellent calming techniques every day.

How to cook vegetables with maximum nutritions?

Brassica is a genus of plants in the mustard family.

Brassicas:

Brassicas, such as cauliflower, cabbage, broccoli and broccolini, are high in vitamin C, folate, iron, calcium, selenium, fibre and antioxidants. These vegies pack their biggest nutritional punch via steaming, which offers the best retention of vitamin C and iron.Steam over a pot of simmering water for as little time as possible – vegies should still be brightly coloured and have an audible crunch. Microwave steaming preserves slightly more nutrients – use as little water as possible and microwave on high for five minutes or less.Stir-frying is another great option for brassicas, but make sure you cook with a spray oil – using water to stir-fry actually increases nutrient loss.

Brassicas can also be enjoyed raw, however they do contain goitrogenic compounds. If eaten in excess, the goitrogens in raw brassicas could potentially cause problems for those with poor thyroid function and may lead to the formation of goitres. These compounds are destroyed by heat, however, so a light stir-fry or steam is the best bet.

Leafy vegetables: Leafy greens like spinach, silverbeet and watercress are great sources of vitamins A, C, E, folate, calcium and iron. Leafy green vegetables make lovely salads and without heat their nutritional value is maximised.Quickly stir-frying or stirring leafy greens through a hot dish is also a great way to get the most from these vegies. The leaves should stay dark green, and only just begin to wilt. Avoid cooking leafy greens in water, as many of the water-soluble vitamins are washed away with the green water. Like brassicas, these vegies are also suited to microwave steaming with little or no water.

Asian greens: Bok choy, gai laan, mustard cabbage and wombok are rich in carotenoids (phytochemicals and antioxidants that can protect against certain cancers and cellular damage). They also contain vitamin C and antioxidants and most varieties of Asian greens are good sources of iron. When it comes to eating these versatile vegies, wombok is delicious and at its most nutritious when eaten raw.

The baby or inner leaves of most other Asian greens can also be eaten raw. Steaming is also a good option. Add Asian greens to a stir-fry in the last minute or two of cooking: the leaves should stay green and wilt slightly, while the stems remain firm with a bit of crunch.

Fresh or frozen peas and green beans:

Peas and green beans are good sources of key nutrients including folate, vitamins A and C, fibre and carotenoids. Fresh beans and peas can be eaten raw and will offer the most nutrition. Frozen vegetables should not be eaten raw by pregnant women to reduce the risk of food poisoning, but for most people, there is no problem in doing so. Frozen vegetables are blanched prior to freezing, so they need even less cooking time than fresh vegetables.

Steaming for just a few minutes is the best way to retain nutrients. Beans and peas should remain bright green, slightly crunchy and wrinkle-free. Another good way to retain nutritional goodness is by stir-frying them quickly from frozen.

Starchy tubers: Potatoes and sweet potatoes (kumara) are popular vegies due to their versatility and delicious flavour – but any method of cooking that involves lots of oil and salt isn’t going to yield the most nutritional benefits.

Sweet potato is a good source of vitamin C, calcium, iron and potassium, and potato provides both vitamin C and potassium. Since water-soluble vitamins are lost through boiling, steaming is the best way to go. Wash potatoes and pierce them a few times with a fork before cooking. If microwave steaming, wrap them in a damp paper towel after piercing and cook for several minutes, until they are soft.

Tubers can also be baked in their skins until the flesh is nice and soft. Unlike many green vegetables, tubers need to be cooked before eating to improve the digestibility of the starches.

Coloured root vegetables:

Carrots and beetroots are distinctly flavoured and always lend a beautiful splash of colour to a plate. To reap the key nutritional benefits of the beta carotene (vitamin A), vitamin C, fibre and antioxidants in these vegies, they need to be treated right. Beta carotene is made more readily available by puréeing or mashing, and is absorbed more easily when combined with oil.

Stir-frying quickly in a small amount of good quality oil will help retain heat-fragile vitamins and antioxidants. You could also spray lightly with oil and roast both beetroots and carrots, or grate them when raw to create antioxidant-rich salads.

Tomatoes:

Although technically a fruit, tomatoes are often viewed and used as a vegetable. They are rich in lycopene, carotenoids, vitamin C and fibre. In order to increase the bioavailability of lycopene and carotenoids, lightly sauté or roast tomatoes in a little oil. The skins will wrinkle, the colour will deepen and the sweetness will intensify. Use them as a side dish to accompany meat dishes, or turn them into sauces or pastes.

Of course, raw tomato is a popular and nutritious addition to most salads. It’s a good source of vitamin C when raw, but it’s not the nutritional powerhouse it is when cooked.

Eggplant:

To extract the most folate, fibre and antioxidants from eggplant, slice it lengthways, spray lightly with oil and grill until slightly softened. Avoid charring it and make sure you leave the antioxidant-rich purple skin on. Alternatively, roast them gently, then purée (with the skin on for maximum nutrition) with garlic, tahini, lemon juice and olive oil to make baba ganoush.


Eggplant is not usually eaten raw since the flesh is bitter and fibrous unless cooked.

Zucchini:

Zucchini’s key nutrients are folate, beta carotene and fibre. Steaming will preserve the most nutrition: steam briefly to retain firmness and the bright green skin. Stop steaming as soon as the centre flesh turns translucent and the seeds become more visible.

Other good ways to preserve zucchini’s nutrients include stirfrying quickly in a spray of oil or grating into other dishes – try making savoury pancakes by grating a small zucchini into the batter. Raw zucchini can also be shredded or grated and used in salads or sandwiches.

Capsicum:

Bright and beautifully coloured, capsicum is rich in carotenoids, vitamin C and fibre. To maximise these nutrients, slice capsicums into large pieces to reduce vitamin loss while cooking and stir-fry for less than three minutes in a teaspoon of oil. The skin should remain bright, firmly attached and slightly crunchy. Alternatively, grill capsicum halves for a few minutes, peel off the skin and dress the flesh with olive oil and balsamic vinegar.

Raw capsicum is packed with readily-available vitamin C – add it to salads or sandwiches or dip into low-fat hommous.

What are the fruits are Healthy to Make a Salad?

 Fruits and Berries

Fruits and berries are among the world’s most popular health foods. This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.

1. Apples: The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.

2. Avocados: Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.

3. Bananas: Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.

4. Blueberries: Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.

5. Oranges: Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.

6. Strawberries: Strawberries are highly nutritious, and are low in both carbs and calories.
They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.

Other Healthy Fruits: There are many other healthy fruits and berries that aren’t listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.

Fruit Salad: I explained healthy fruits with Nutritional information above. Please make a fruit salad with the above fruits at-least weekly once to make a life as healthy.

General Tips for Cooking

Cooking Tips

• To make softer chapattis, take the flour, add warm water and some warm milk and knead the dough. Let it rest for 15 minutes before making chapattis.

• Toasting nuts, rice, rava and dal before cooking with it increases its flavors considerably.

• Adding few drops of oil to the rice before cooking it will prevent it from becoming sticky.

• Use the excess dal water from boiling dal to make rasam. Similarly, after boiling vegetables if you do not want the extra water, the liquid can be used in gravies or for making chapatti dough.

• Rub your hands in a stainless steel sink or vessel to remove the strong smell of onions or garlic.

• When boiling potatoes or eggs, add a pinch of salt to the water. This will help peel the skin easily later.