Easy Quick Spinach Soup

This is one of those soups that's easy peasy to make and full of nutrition plus its yummy.

Spinach has good levels of iron, but not quite as much as originally believed. It is important to note that there are two forms of dietary iron: 'haem' iron and 'non haem' iron. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. 
Spinach is also an excellent source of vitamin K (helps in blood clotting), vitamin A (beta carotene), vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.

Cooked v/s Raw Spinach: There is a big debate surrounding that spinach should never be eaten raw because it contains high levels of oxalic acid, which in excess can inhibit the absorption of other important nutrients such as calcium can lead to kidney stones. Lightly cooking spinach is thought to reduce the oxalic acid content. The key word here is excess which means different things to different people. For example, for a person taking anti coagulants or with history ff kidney stones, eating raw spinach everyday might not be recommended. But for a normal healthy person there is absolutely no need to completely ban raw spinach from your diet.  

I throw spinach in my dals especially dhuli mung and masoor and add it regularly to my scrambled eggs and salads.

Now the Recipe

• Take little bit of olive oil and sauté lightly 1-2 cloves of finely chopped or grated garlic.
• Then add spinach and little bit of water and give it one whistle in a cooker for the garlic flavor to come out.
• Open the cooker, let it cool a little and puree the mixture
• Put this in a pan and add 1/4th cup milk and little water (1/4th cup), lemon, salt and pepper and give it one nice boil.
• You can top it off with sunflower seeds.

Balancing Hormones with Seed Cycling

Seeds are a nutrient powerhouse and when take correctly they can help in balancing a woman's reproductive hormones especially Estrogen and Progesterone that regulate your cycle. The typical symptoms of menstrual cramps, back aches, PMS, low energy, irregular cycles, uterine fibroids and more are in part due to hormonal imbalance, in particular an imbalance between estrogen and progesterone.

Seed cycling works to benefit the regularity and health of the entire cycle by supporting our hormone production, binding and metabolism. Different seeds contain different types and amounts lignans and essential fatty acids. Lignans help our body bind up excess hormones, whereas fatty acids help with our hormone production

• Flax and sesame seeds are full of lignans, which block excess estrogens.
• Sunflower seeds are high in selenium, a trace mineral that is essential for the liver detoxification
• Pumpkin seeds high in zinc, which supports progesterone release

Its a good idea to eat seeds in the following order:

• Day 1-14: 1 Tbsp freshly ground flax seeds and pumpkin seeds daily
• Day 15-menses: 1 Tbsp freshly ground sunflower and sesame seeds daily

Brief about Menstrual Cycle Hormone Balance

The female reproductive cycle involves an interplay of hormones that normally results in cyclical changes in the ovaries and uterus. Each cycle takes approximately 28 days to complete and involves the development and release of an egg from the ovaries and the pr

Separation of the uterus to receive a fertilized egg. If fertilization doesn’t occur, the endometrial (uterine) lining is lost through menstruation (day 1). Estrogen and progesterone are two of the key hormones that regulate this cycle. Estrogen levels increase during the first part of the cycle; whereas, progesterone levels increase while estrogen levels slowly decrease during the last part of the cycle. It is the imbalance of estrogen and progesterone throughout the cycle that contributes to the symptoms of PMS, menstrual cramps and irregular cycles.

Source: drkristy

Healthy Smoothies

As a rule, I always add seeds to my smoothies. Here is my usual mix 1 tsp each of Chia seeds, Sesame seeds (black or white), flax (seeds or powder) and hulled hemp seeds. 
(More about seeds and balancing your hormones here)

1) Ginger, Berries & Oats (179 CALORIES)

1/4 cup prepared oatmeal + 1/4 cup milk + 1/2 teaspoon grated fresh ginger + 1 cup fresh blackberries + 1/2 cup sliced strawberries + 1 teaspoon honey + 1/2 cup ice  

2) Watermelon with a Hint of Mint (98 CALORIES)

2 cups seedless watermelon + 2 tablespoons fresh mint + 1/3 cup plain yogurt  

3) Peaches & Cream (231 CALORIES)

1 1/2 cups sliced fresh peaches + 1/2 cup buttermilk + 1/2 medium banana + 2 teaspoons honey + 1/2 cup crushed ice  

4) Creamy Mango, Avocado & Lime (191 CALORIES)

1/4 cup sliced avocado + 1 cup sliced Champagne mango + 1 tablespoon lime juice + 1 tablespoon fresh mint + 1 teaspoon honey + 2 cups crushed ice  

Hummus

This is a slightly Indian-ised version of the traditional hummus. The ideal healthy way is to eat it with celery sticks, cucumber and carrots. 
Ingredients:

• Boiled chickpeas
• 1-2 tbsp Tahini sauce 
• 2 cloves garlic (can also try roasted garlic)
• 1 green chilli
• 1/4tbsp roasted jeera powder
• lemon juice
• red chilli powder & salt
• fresh coriander

Process

• Soak the chole 12-24 hours and then cook them on slow gas for about 4-5 whistles. You want the chickpeas to be super soft and their outer skin should start to peel off. This will result in a super creamy hummus otherwise you will have a dry and gritty mixture. (PS:You can try putting garlic cloves while boiling the chickpeas too). Do not throw the water away and use the same water for making the hummus thin.
• Mix them all in the blender. Add some water to keep the consistency a bit thin. You can more chilli powder, salt and lime juice as per taste.
• Before serving season with 1tbsp extra virgin olive oil and red chilli powder

Making Tahini Paste at home: If you are keen you can make tahini paste at home as well

• White hulled or unhulled sesame seeds
• Olive Oil
• Salt (If you want, I personally don't add any)

Dry roast sesame seeds: Toast the seeds until they are lightly colored (not brown) and fragrant, about 5 minutes. Transfer the toasted sesame seeds to a large plate or tray and let them cool completely.

Blend the seeds first in the food processor and then add 2-3 tbsp olive oil. Can add more oil for thinner consistency.

Can keep it in an airtight container in the fridge for 4 weeks and maybe longer.

Notes:

• Store bought tahini is typically made from white hulled sesame seeds - this gives the tahini a lighter color and smoother texture. Tahini made from unhulled sesame seeds is not quite as smooth, but it has a richer (sometimes more bitter) flavor and potentially more nutrients. I personally use unhulled seeds. 

The truth about SOY

I have read multiple articles about soy and it's perceived benefits and effects on our health. Given below are snippets of information that I had saved for reference. I personally do not use any soy products except maybe tofu that too at most once in a month.

Here is the gist:

• Soybeans contain natural toxins called goitrogens and phytoestrogens, that affect your thyroid and sex hormones. Traditionally, the Japanese would soak and ferment the soybeans before using them, which neutralizes these harmful chemicals and creates tasty and healthful miso, tofu, etc. But now, in commercially made soy products (even in many of those organically grown), the fermentation process is skipped because it’s cheaper & quicker to do so; instead it is hydrolyzed, a process that does not remove the toxins. So the soy sauce, soy milk, infant formulas, soy protein bars, tofu and most processed products you buy in stores and eat at restaurants are passing those chemicals straight to your body. These chemicals cause thyroid (regulates growth, metabolism and energy levels) issues, like hyper/hypothyroidism and thyroid & pancreatic cancer, as well as reproductive organ problems for both men and women. Soy is also one of the most common allergens, especially among infants and toddlers.
• In addition to the fact that already-present chemicals are not removed, the toxic solvent hexane (a chemical by-product of gasoline refining) is used to process soy proteins. Hexane can cause cancer, birth defects, reproductive issues, and adverse effects on the environment.
• Even worse, 91 percent of soybeans produced in this country that are genetically modified and highly contaminated with pesticides
• Soy contains Isoflavones - a type of phytoestrogen, or plant-based estrogen that mimics human estrogen which means its molecular structure also fits into receptors specifically designed for estrogen. As you can imagine, when a synthetic compound gets into these receptors and it’s not the hormone your body needs, there are consequences. 
• Soy contains Phytic Acid: Unfermented soy (tofu, soymilk, soy cheese, ice cream, yogurt, soy protein shakes, soy protein isolate) contains high amounts of phytic acid which blocks mineral absorption—particularly calcium, magnesium, iron, and zinc; and soy is an unusual protein that is difficult to digest. 
• Soy is also a goitrogen, meaning it depresses thyroid function and interferes with the absorption of thyroid hormones as well as the crucial mineral iodine.
• Soy based Instant Formulas: They pose such a risk that the health ministers of the United Kingdom and New Zealand have advised parents not to use soy formula. Studies have found that soy-fed infants have estrogen levels an average of seventeen thousand times higher than infants fed human or cow’s milk.
• For men, the phytoestrogens in soy is can lead to low sperm count and testosterone imbalance.
• Quantity Consumed: While other foods (flaxseed, garbanzo beans, and oats, for example) also contain some amount of phytoestrogens, soy contains the highest amount—and since it is often used in such large quantities as a replacement for meat or dairy, it’s more problematic than other foods. Proponents of soy often refer to the long history of its use in Asian cultures but they fail to mention just how much is typically eaten. In Japan the average amount of soy consumed on a daily basis is two tablespoons, in China it’s two teaspoons where it’s eaten as a condiment rather than a replacement for animal products.

CONCLUSION: 

• As a general rule, reduce the consumption of processed soy products.
•  If you have to make sure you go for Fermented, Non-GMO and organic options. 
• Fermented Soy products such as miso, natto, tempeh, and soy sauce  are much healthier and better options as they are easier to digest and contains far less phytic acid. One of the main benefits of fermented soy, especially natto, is that it is the best food source of vitamin K2. Vitamin K2 helps in blood clotting and is essential to preventing osteoporosis, cardiovascular disease, and diseases of the brain such as dementia, and protecting you from various cancers including prostate, lung, liver cancer and leukemia

Tempeh a fermented soybean cake with a firm texture and nutty, mushroom-like flavor.
Miso, a fermented soybean paste with a salty, buttery texture (commonly used in miso soups).
Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor. 
Soy sauce, which is traditionally made by fermenting soybeans, salt and enzymes; be wary because many varieties on the market today are made artificially using a chemical process.(more details different kinds of soy sauces here) 

Please note that tofu is NOT on this list. Tofu is not fermented, so is not among the soy foods I recommend.

Studies:

Consuming soy elevates estrogen levels, which is correlated with increased risk for breast cancer (and other estrogen-sensitive cancers as well), as 80 percent of U.S. breast cancers are associated with estrogen supplementation. In one study reported in the American Journal of Clinical Nutrition, women who already had breast tumors were given a soy drink for 14 days and their breast tumor growth increased significantly.

In another study the researchers for the FDA refer to, consumption of soy is linked to brain aging, shrinking, and the development of Alzheimer’s disease. In this 35-year Hawaiian study of 8,900 Japanese men and 500 of their wives, tofu intake was the only factor that correlated with an increased occurrence of Alzheimer’s disease. The researchers wrote, “This finding is consistent with the environmental causation suggested from the earlier analysis, and provides evidence that soy (tofu) phytoestrogens causes vascular dementia.”

The Israeli Health Ministry warns men to exercise caution in regards to soy consumption as it has been shown to lower virility—since eating soy reduces testosterone and increases estrogen. In one study presented at the 2007 conference of the American Society of Reproductive Medicine, researchers found that in subfertile men, those eating the most soy had forty-one million fewer sperm per milliliter than those who consumed none. The average amount consumed was equivalent to half a tofu patty. In the womb, excess estrogen causes abnormal sexual development and low sperm counts in boys and men.

In America however, since soy is in thousands of processed foods (usually in the form of soy protein isolate, soy isoflavones, textured vegetable protein, and soy oils) it accounts for a fifth of the calories in the American diet—not to mention the actual soy foods and drinks that some use as a replacement for meat or dairy. Soy isoflavones were actually denied status as “generally regarded as safe,” or GRAS, as a food additive by the FDA due to the many uncertainties surrounding them. A senior scientist for the FDA wrote, “Confidence that soy products are safe is clearly based more on belief than hard data.”

Why haven’t you heard many of these facts and figures when it comes to “heart healthy” soy? Soy production is a major player in the industrial food system. According to the USDA, in 2009 the total acreage of soybeans planted in the U.S. was 77.5 million acres, accounting for the largest source of protein feed and the second largest source of vegetable oil in the world. In 2008-09, the farm value of soybean production was $29.6 billion, the second highest among U.S. produced crops.

SOURCE

Soy Sauce, So Confusing

They look the same, smell the same, and even taste very similar. So what is the difference between soy sauce, shoyu, nama shoyu, and tamari anyway? It seems a little confusing, but all of these salty seasonings originate from the same humble ingredient, the soybean.

One method of making soy sauce is by fermenting soybeans (which removes the two chemicals, goitrogens and phytoestrogens, that affect your thyroid and sex hormones). - wheat- water- and a special starter containing an aspergillus fungus. This mixture can be fermented for several years, which is the traditional method. 

A modern method speeds up the process by skipping the fermentation step, cooking the soybeans with hydrochloric acid (which leaves chemical residue) , and adding caramel color, corn syrup, salt and MSG.

When buying Soy sauce - look for the words traditionally brewed, organic, and non-GMO. This is one condiment I will not compromise on – it’s worth the extra cost for purity and unparalleled flavour. 

Soy Sauce – this is a Chinese seasoning of which there are two varieties, light and dark. The light one is lighter in colour with a low viscosity, and it is extremely salty. This type is more expensive than dark and used as a condiment at the table. Dark soy sauce is deep in colour with a higher viscosity, and sweeter in flavour (usually due to additives such as caramel colour and/or molasses). Dark soy sauce is used more frequently in cooking.

Shoyu – This is the Japanese word for soy sauce. Shoyu is traditionally used as a condiment or seasoning after cooking, and for dipping sushi.

Nama Shoyu – Typically called for and used in raw food recipes, nama shoyu is unpasteurized soy sauce. However, because the vast majority of soy sauces are heated about 118°F / 47°C during pasteurization, you must read the label to confirm that the sauce is truly “raw”. Many brands label themselves nama shoyu even though they have been pasteurized.

Tamari – Tamari is another type of soy sauce, but prefect for people with gluten intolerance, as it is traditionally brewed without wheat. Absolutely check the labels to be one hundred percent sure. It must say gluten- and wheat-free.

Tamari has a stronger flavour than shoyu. It is usually used to season longer cooking foods such as soups, stews, and baked dishes. Tamari is used less frequently as a tabletop condiment or seasoning because its flavour can be overpowering.

All that said, I generally just keep shoyu in my kitchen, as I find it the most versatile of all the soy sauces.
Always remember to keep soy sauces of any kind in the refrigerator. Yes, it goes bad. A bottle of open soy sauce will keep for two to three months.

Noops Notes: I keep Shoyu and Tamari and use it alternatively with recipes. I use the organic versions of San-J brand. Can buy it here on Amazon.

Burmese Tomato Chuney

Recipe From Health Food Desi Videshi
This is a super simple and super tasty chutney that you can eat with this Indian Risotto

• Chop 3 large tomatoes
• Chop 1-2 green chillies
• Chop a handful of cilantro leaves
• 1/4th cup of roasted peanuts (Or dry roast raw peanuts on the stove)
• Lightly fry 2-3 whole garlic gloves in 1 tbsp of mustard oil
• Salt 

Put everything together in a blender and make a coarse paste.

Can add cut onions for topping when serving

Healthy Indian Risotto (Multigrain Khichdi)

Recipe From Health Food Desi Videshi

PS: My notes are in the underlined portion

9 whole grains in one dish and many more vegetable included ... Wild rice/ Black Rice + brown rice broken basmati (tukda), pearl barley, chana daal (split chickpea), split black gram with skin, whole mung bean, horse gram and masoor dal (Can basically add any kind of dal or grain you have on hand)

Ingredients.

(5-6 servings) 

• all the above stated grains and lentils mixed in equal quantities ...2 cups (I used half a cup/choti katori but that too made 5-6 servings. So change the quantity of all the ingredients below accordingly) 
• broccoli and cauliflower cut in florets 4 cups each (I didnt use cauliflower)
• green peas 2 cups
• freshly made coarse paste of tomatoes 2 cups
• carrots medium sized 2 nos.
• medium sized celery sticks 3-4 nos. 
• spring onions lower halves 3-4 nos.
• garlic cloves 5-6 nos.
• cumin seeds 2+1 tsp
• freshly crushed black pepper corns 1 tbsp
• red chilly powder 2 tsp
• turmeric powder 2 tsp 
• whole black cardamom 2 nos.
• bay leaves 2-3 nos.
• ghee or any oil of choice 2+1 tbsp
• salt to taste 

procedure...

• First of all chop the celery, carrot, spring onions and garlic finely.
• (I soaked the dals and grains for about 8 hours. If you do not soak them then you will need to add a lot more water when cooking) 
• Heat the ghee in a pan and throw in the cumin seeds and wait till they crackle. Add the black cardamom and bay leaves and cook till they all become wilted and aromatic. Add the above chopped celery-carrots-garlic mixture...stir fry for a while ...(Do not overcook it. Just cook for 5-7 mins on medium heat.)  
• Now add the tomato paste, salt and turmeric powder, the crushed black pepper corns and the red chilly powder too.. and add this mixture to the cooker and and then add more water, and gave it a quick whistle or two.

• Meanwhile , place a kadhai on the other side of the stove for the broccoli and the peas to be stir fried ... while the khichdi is cooking in the pressure cooker. 
• The cooked grains and pulses should look plump and soft when cooked ..not very mushed up but cooked thoroughly . 

• So heat just a tbsp of ghee in a kadhai , add a tsp of whole cumin seeds and dunk in all the cut florets into it to fry ... add the green peas too, I also added some more chopped garlic and red chilly powder to this mixture as it makes the khichdi very flavorful....

• Add the stir fried vegetables to the cooked khichdi and mix well .

Just mix well and serve immediately ... a nice raita and some roasted papad is all that is needed . But i liked it by itself , with plain curd.