The right ways to take Vitamin D in your body

Are you falling prey to vitamin D deficiency? Do you know that 88 percent of Delhi’s population is suffering due to vitamin D deficiency? This has been found out by ASSOCHAM Healthcare Committee recently.

Vitamin D is necessary to keep good health of bones. Lack of it will lead to muscle pain, spasm, low energy levels, depression and other ill health. Obese people are usually deficient in vitamin D. In fact, the doctors observe that among 350 patients merely 3-4 patients are having good health and sufficient vitamins in their body. The report finds that deficiency of vitamin is between the age group of 21 to 65 years.  And, maximum insufficiency of vitamin D is between the ages of 21 to 35 years.

Delhi is a very polluted city. The main reason for lack of vitamin D deficiency is due to the high pollution level that is obstructing the intake of vitamin D from sunlight. Speaking to a nutritionist, Dr Shalini Singhal, Founder and Chief Nutritionist at Dr Shalini’s Diet and Wellness Clinic based in Delhi, says, “Good sun exposure is necessary to our body. Many are not able to absorb it in plenty due to high pollution level in Delhi. Lack of vitamin D makes the bones weak. In fact, white complexion absorbs sun rays better than dark people.”

Afternoon Sunrays
According to the experts, when people with lighter complexion spend time under the sun rays, their bodies produce melanin. This is a pigment that gives colour to our skin and creates a tan. On the other hand, dark complexion already has a high concentration of melanin in their skin, which is responsible for the dark complexion and protects the skin from burning easily. So, it absorbs little Ultraviolet (UV) rays directly into the dark skin.

The doctors recommend that you should spend 20-25 minutes in the afternoon under sun rays as it is best time of the day to absorb maximum sunlight. Light from the window won’t work abundantly for absorbing vitamin D to your body. In addition, Dr Shalini also suggests that it is important to eat a balanced diet. Your diet with help to get the daily vitamins.

Fatty and Oily Fish
If you are maintaining a busy schedule and cannot bath under the sun then you can also rely on food that has sufficient vitamin D. Fatty fish can be a good source of vitamin D. Fishes such as salmon, mackerel, tuna and cod can be the best choices for you. All these fish are rich in omega-3 fatty acids whether you are having canned or fresh.


Egg Yolk

Daily one egg and the yolk will give sufficient vitamin D to your body. Dr Shalini recommends everyone to eat a whole egg every day if you are suffering from vitamin D deficiency. Do not consume more than an egg daily. The American Heart Association recommends not to consume more than 300 milligrams eggs a day for good heart health.

Milk and Eggs

Fortified Milk
Drink fortified milk in a day. Why should you only drink fortified milk? The manufacturers mix certain extra nutrients such as vitamins and minerals in the whole milk so that it provides sufficient nutrition to the body. In fact, you can use fortified milk products too such as butter, ghee, etc. If the milk is unfortified it will provide less value to the body.

Shitake Mushrooms
Mushrooms are the only vegetarian food that can make vitamin D. Similar to human’s skin which synthesizes the vitamin in response to sun exposure, mushrooms also function in the same way. Shitake mushroom can be the best choice among all types of mushrooms available in the vendor’s shop.

Supplements
Dr Shalini also suggests that only food intake will not be sufficient. “Medications in form of the supplement of vitamin D is essential too,” she says.

Moreover, it should be balanced as too much vitamin D can also be toxic. Vitamin D supplements will help to get the daily dose properly and can protect you from the cancerous diseases that UV rays may cause.

Author: Namrata Roy

An enthusiastic journalist, founder of Masterchef Cooking Food Blog, and an educator. I strongly believe that “We are what we eat. We should think healthy, eat healthily and live healthily.” I choose to select the quality ingredients that make a food delicious. I don’t buy anything unnatural. I don’t choose an ingredient that I have not used it since my childhood. I experiment with my food but not with the ingredients. I believe to eat natural food, not adulterated and preservatives ones. I recommend the same to all such as Kids, Men and Women in order to lead a healthy lifestyle.

For your information: We are a cookery school, expertise in different cuisines like Indian, International and also Baking. 

Follow us on Twitter I Facebook I LinkedIn I Instagram

How cooking at a young age can help your kid?

Children want to learn new things. They need to get involved in certain activities. Usually, the most popular form of extra curriculum activity for kids are sports, arts and crafts, painting, etc. However, I suggest you involve your kids in cooking as well. Cooking is fun. It engage kids visually. It is more fun when you work together with your kid in the kitchen. Don’t shoo them away from your kitchen rather get them engaged in your kitchen tasks. Parents, I want you to understand why cooking can be the best activity for your kids. Cooking helps in developing the brain of a child. How? It is a ‘Jugalbandi’ of both math and science. There is a concept, measurement, chemical reaction, physics and language.

Preparing for Better Adult Life

I meet parents who let loose their kids in the kitchen from an early age, which helps in setting them for a better adult life. Kids learn very fast. Few parents realise the magic of cooking that can have on their children. Many housewives and working parents (especially mother) want to make their children independent. You will be surprised that I started cooking since a tender age. I love it. Today, I made it is my passion and profession. I teach whomsoever it may concern and give my best shot to it.

We cannot afford to let our kids not know where milk is produced. The survey said that kids in the many countries lack basic knowledge of dairy products and few could not even identify vegetable and fruits. When you admit your kids to a preschool, there is a potential scope for learning and personality development. In India, the trend of pre-schooling is in great demand. Speaking to the kids’ mothers I understand that pre-schooling makes a child smarter, independent, social, improve their communication skills, boost overall knowledge, and shape a child into a good human being. Preschool is an opportunity for kids to learn, share, follow instructions, and begin the foundation for learning that will occur in elementary school. Once in the kindergarten, the kids will have the pressure of new academics, sports, new friends, competition, etc. To get accustomed to this environment, parents are sending their kids to pre-schooling.

A eight year old kid learning cooking technique at Masterchef Cooking at Royss Kitchen

Enhance Learning

On the other hand, cooking is a fun-filled activity. Whether your kids perform in a group or individually, your kids will learn both concept and mechanism. Parents are unaware of the benefits cooking as an activity can have on their kids. I want to discuss the vital impact cooking can have on your kid.

Being in the kitchen will help kids to recognise veggies, fruits and spices. Not only this, they will also learn how an electrical equipment or motor works. In fact, a kid has different ways of learning and it is grouped into three basic styles- auditory, visual and kinesthetic (learning through physical activity). In the kitchen, kids will learn whatever is explained to them and remember the ingredients required for cooking. Kids may also enjoy group discussion and things explained verbally. Kids remember what they see and hear. Kids learn through watching. This is one of the most dominant styles of learning in the entire cooking process. However, kinesthetic learner wants to do everything that is being talked about or learned. They like to touch things in order to do something with them. Kids in the kitchen will behave in a similar manner to learn new things. Thus, cooking is the best kind of activity for kids in the today’s date.

Few tips to train your kids:

I suggest if your kid is two or three years old then engage him or her for washing the veggies that will lay the foundation for healthy eating habits. They will learn to maintain hygiene at a tender age.

You can teach your kids to mash veggies with kiddie fork, pour the liquid in the cake tin, stirring the mixture with a wooden spoon, sprinkling spices or seasonings, kneading and dough making of pizza base or Indian bread, etc. This will help them to sense the spices, smell the herbs, touch the veggies and feel the food.

What more you can do parents? Guide kids to plant the veggies in the kitchen garden or veggie patch. Teach your child how to seed plant, nurture them, grow and harvest it. How happy the kids will be when they eat lunch or dinner from your homegrown veggies and fruits. Kids will love the idea. Try it! The kids are having their holidays these days. Spend some time with them to seed a plant today.

Not only this, when you engage your kid and spend regular time with them in the kitchen, kids more easily learn seasonal eating, herbs, food quality, sourcing and procuring of food, and preserving too. It will also build a lifelong love for food.

The benefit of cooking on kids

Cooking will help your child to boost self-esteem, creativity, independent thinking improves imagination and discovers oneself.

The entire learning process in the kitchen will help to identify products and ingredients.

Enhance knowledge and grip on the subject. Help to develop the courage and put across questions without hesitation.

Moreover, kids will become patient and understand the value of waiting as cooking is quite time consuming process.

In my kitchen, I try to teach all the basics, introduce kids to new ingredients and herbs, and help them come up with a dish that they can call their own. Don’t forget to praise them and make them proud of their cooking. A pat on the back will make them more confident about themselves.

Author: Namrata Roy

An enthusiastic journalist, founder of Masterchef Cooking Food Blog, and an educator. I strongly believe that “We are what we eat. We should think healthy, eat healthily and live healthily.” I choose to select the quality ingredients that make a food delicious. I don’t buy anything unnatural. I don’t choose an ingredient that I have not used it since my childhood. I experiment with my food but not with the ingredients. I believe to eat natural food, not adulterated and preservatives ones. I recommend the same to all such as Kids, Men and Women in order to lead a healthy lifestyle.

For your information: We are a cookery school, expertise in different cuisines like Indian, International and also Baking. 

Follow us on Twitter I Facebook I LinkedIn I Instagram

Five facts on how cooking together improves relationship

A few relationships last but others may not. Why relationships are hard to sustain? Are we unable to accommodate with each other because of our different expectations from life? How can we change this attitude towards love and friendship? Will the coming generation only depend on social media to show love and affection? We should start teaching our child from now onwards how to express themselves, unite and be happy.

The Internet and social media has overpower our emotions and secluded us to an illusionary world where we cannot feel, love and show affection. It is a fast moving world today where people have little time to spend. So, we need to choose our leisure time wisely and in such a way that it brings love, happiness and bonding in any relationships.

I believe in such a scenario doing an activity together like ‘cooking’ will not only help to squeeze your waistline but will definitely help you to improve health and relationship.

Relationship
Cooking together boosts relationship

We have shortlisted five benefits of cooking together with friends, family and spouse will shower in your life:

1) Spend quality time: Spend your time together and not money on each other. Not only cooking is a cheaper activity to dining out, it is also a way to spend quality time with each other. It will help to develop the connection in a relationship and build a strong bond.

2) Health is Wealth: If you work in the kitchen together for an hour, it will make you shed kilos. Don’t believe! An hour cooking will help you shed almost 200-250 calories, according to the healthifyme.com app. Couples generate affections if they cook together. You’ll feel happier and satisfied with your wife for helping her cook a healthy dish and sharing your time with her.

3) Make your presence: Being active in the kitchen, you feel connected with your friends and family. It works well to make marital life blissful.  Try to set aside a day in a week where you can work as a team. It is difficult to get time in today’s busy schedule. So, take out a reason to be present in that moment or create the opportunity. Honestly, I and my husband spend time in the kitchen inventing few dishes together.

4) Learning and Knowledge: Cooking together will help you to improve your knowledge and teach you recipes. It will strengthen the bonding if two people teach other a couple of new things. Every little learning you get from cooking will grow you as a family.

5) Have a splendid time:  Rejoice your time. I am sure you will enjoy in the kitchen rather watching television, surfing Facebook or mobile phones. Even if you don’t love cooking, the hungry stomach and nice aroma from your food will make a different culture altogether. Just remember to relax in the kitchen! The more energy you put to care for your wife and loved ones, the same will reciprocate to you. If not immediately, it will eventually.

Author: Namrata Roy

An enthusiastic journalist, founder of Masterchef Cooking Food Blog, and an educator. I strongly believe that “We are what we eat. We should think healthy, eat healthily and live healthily.” I choose to select the quality ingredients that make a food delicious. I don’t buy anything unnatural. I don’t choose an ingredient that I have not used it since my childhood. I experiment with my food but not with the ingredients. I believe to eat natural food, not adulterated and preservatives ones. I recommend the same to all such as Kids, Men and Women in order to lead a healthy lifestyle.

For your information: We are a cookery school, expertise in different cuisines like Indian, International and also Baking. To know more about Masterchef Cooking at Royss Kitchen, click here

Thai Ginger and its Culinary Uses

Galangal is nothing but an ingredient that adds flavour to Thai and Indonesian cuisines. I am sure you are familiar with Thai ginger. Every restaurant having Asian food especially (Thai cuisines) use this ingredient to serve its customers better. The demand for Thai food has increased with flying of foreign tourists from Thailand to India. Few visit India for tourism and other for improving business ties between both the countries. So, the availability of this spice in India became a necessity with the increased demand.

Where do you find this rhizome?

The vegetable Galangal is cultivated in all South East Asian countries like India, Bangladesh, Thailand and China. The soil for cultivating Galangal has to be fertile preferably sandy and clayey with the good drainage system. It grows in sunny or moderately sunny places.

I use Thai ginger in most of my pan Asian cooking & cuisines. Thai food requires a lot of galangals which brings the exotic taste to each and every recipe. Thai ginger is used as medicines for treating skin diseases, indigestion, colic, dysentery, enlarged spleen, respiratory diseases, mouth and stomach cancer. This Rhizome is grown underground with mass roots and stems. It combats bacteria, fungal, protozoal, and expectorant activities. It works as antioxidants and supports in good brain health.

Why is it different from ginger (Adrak)?

Thai ginger has a major difference with the normal ginger. They look alike but taste very unlike. When you taste grated galangal vs. grated ginger, you will find that galangal is hot, spicy, and has a strong taste. On the other hand, ginger is hot but little milder.

Ginger has a strong pungency and if poured in excess, will make your food bitter. Just try it! However, the pungency smell of Thai ginger will not hit your tongue. One cannot replace Thai ginger with normal ginger in any Asian food. Mind you! Many asked me in the classroom whether we can substitute former with the latter, I said, “Please don’t. Your food will not taste better. I don’t recommend you.” If you are unable to find Thai ginger in your neighbourhood then I suggest you to cultivate it in your home or kitchen garden.

Thai ginger tastes fantastic when mixed with vegetables, coconut milk and some Thai spices. I can assure if you will learn in our kitchen the recipes for Thai food, you will understand the importance of Thai ginger and its health benefits.

FACTS: In Thai cuisines, the main ingredients used are lemon leaves, lemon grass, Thai ginger, coconut milk…

Author: Namrata Roy

An enthusiastic journalist, founder of Masterchef Cooking Food Blog, and an educator. I strongly believe that “We are what we eat. We should think healthy, eat healthily and live healthily.” I choose to select the quality ingredients that make a food delicious. I don’t buy anything unnatural. I don’t choose an ingredient that I have not used it since my childhood. I experiment with my food but not with the ingredients. I believe to eat natural food, not adulterated and preservatives ones. I recommend the same to all such as Kids, Men and Women in order to lead a healthy lifestyle.

For your information: We are a cookery school, expertise in different cuisines like Indian, International and also Baking. To know more about Masterchef Cooking at Royss Kitchen, click here

What do you know about Zulbia? Oops ‘Jalebi!’

Kesar Jalebi

Zulbia is popularly known as Jalebi especially in South Asia, West Asia, North Africa, and East Africa.  It is deep fried maida flour batter and soaked in Kesar syrup. It is crispy and tasty to have it on any occasion. It is very popular in Iran and Indian subcontinent. In India, it is consumed by people during festivals, particularly.

Holi, India’s most famous festival is around the corner. Jalebi can be the best items on the lists of menus during Holi celebration. I am preparing myself to serve the guests with this delicacy. And why not, Desi Kesari Jalebi is so yummy and delicious!

                                                                               Image Courtesy: Masterchef Cooking at Royss Kitchen

Last year, I remember, in Kolkata, people celebrated Holi, by organising a Jalebi competition. The participants munched jalebis and had a gala time in the event. I am sure in 2018, Jalebi will add more innovation and live to the Holi season. Holi parties will bring youngsters, elders and kids together for celebration. Undoubtedly, Jalebi will add more happiness and sweetness.

Though the roots of Jalebi is difficult to trace, it is said that it has been originated from the ancient Persia where the sweet was known as Zoolabiya or Zulbia. During the 13th century, it was prepared during the Ramzan and distributed to the poor class.

In India, it became popular with the Persian speaking Turkish invaders. People started loving the sweetness of Jalebi and soon it became a popular delicacy for many in the Indian households and in the culinary culture.

There are different types of Jalebi available in India:

Jaleba: In Indore, there is a night food market, where vendors sell the popularly known Jaleba. It is also renowned in the state of Uttar Pradesh as well. People prepare such delicacies in different occasions and life events.

Paneer Jalebi or Channar Jilibi: The most popular street food and the homemade recipe are Channar Jilibi. A Bengali delight, Channar Jilipi is widely eaten with samosa in the West Bengal region of India. Paneer Jalebi is widely named in the North Indian states of the country.

Mawa Jalebi: Mawa Jalebi is sweet delicacy found in the parts of Madhya Pradesh as well. With the right flavour, Mawa Jalebi is everyone’s favourite.

Imarti or Jhangiri:  Imarti also known as Jhangiri is a dessert belonging to Rajasthan. Imarti is an Indian sweet famous among people. A traditional Indian sweet made of urad daal.

Besides India, Jalebi is widely consumed in other neighbouring countries like Bangladesh, Sri Lanka, etc. One can take a bite of Jalebi with rabri, a popular Indian traditional delight!

I hope you will enjoy 2018 holi festivity with this sweetness and organic colour.

Author: Namrata Roy

An enthusiastic journalist, founder of Masterchef Cooking Food Blog, and an educator. I strongly believe that “We are what we eat. We should think healthy, eat healthily and live healthily.” I choose to select the quality ingredients that make a food delicious. I don’t buy anything unnatural. I don’t choose an ingredient that I have not used it since my childhood. I experiment with my food but not with the ingredients. I believe to eat natural food, not adulterated and preservatives ones. I recommend the same to all such as Kids, Men and Women in order to lead a healthy lifestyle.

For your information: We are a cookery school, expertise in different cuisines like Indian, International and also Baking. To know more about Masterchef Cooking at Royss Kitchen, click here