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Category Archives: Nutrition and Covid

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness.  And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.

Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.

Keep Washing
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.

Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.

Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.

Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.

Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc.  Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.

Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.

Categories Dietician, Nutrition and Covid, Nutrition Blogs, Recipe

Avoid Junk Food & Eat Healthy in Lockdown

While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.

  1. Lavash Chips

Healthy and nutritious – lavish chips pair well with any dip, hot or cold.

Ingredients:
  • 1 cup whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp oregano powder
  • 1 tsp mixed spices,
  • 1 tsp red chilli flakes
  • 2 tbsp oil
  • Little salt

Procedure:

  • Mix whole wheat flour, garlic powder, oregano, mixed spices, red chilli flakes, and salt together.
  • Now add oil to the mixture and knead the dough.
  • You can also sprinkle some water to the mixture if needed. Remember, the dough should neither be too stiff or too thin.
  • Roll the dough till about 0.25 cms thick like a roti. Next cut the roti in strips. Put it in a parchment paper on a baking tray and bake it for 20 minutes in a preheated oven at 180 degrees.
  • Serve when ready.
  1. Quinoa Bites

Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.

Ingredients

  • 2 cups cooked quinoa
  • 1 cup kidney beans
  • 1 cup frozen corn
  •  1/2 cup diced yellow onion
  •  1/2 cup breadcrumbs
  •  2 large eggs
  •  1/2 cup shredded cheese
  •  2 tbs chopped cilantro
  •  1 tsp paprika
  •  1 tsp cumin
Procedure
  • Preheat oven to 350 degrees.
  • Mix together all the above ingredients.
  • Equally distribute the mixture into a greased mini muffin tin. Fill each cup to the top (1 heaping tbs each), and press down gently to compact.
  • Bake for 15-20 minutes.
  1. Stuffed Baked Cauliflower

Lip-smacking and full of flavour, this stuffed baked cauliflower makes for an incredible meal – be it any day.

Ingredients For Boiling Cauliflower

  • 1 big cauliflower
  • ½ tsp turmeric
  • Little salt
Ingredients For Stuffing
  • 1 cup paneer,
  • 2 tsp thick curd,
  • ½ tsp ginger – garlic paste,
  • few chopped cashews and some raisins,
  • ½  tsp grounded cardamon,
  • ½ tsp chilli powder,
  • Salt to taste,
  • ½ cup coriander leaves
  • Some lemon juice

Ingredients For Gravy

  • 2-3 bay leaves
  • spices like cloves, black peppercorn, mace, star anise, big cardamom
  • ½ cup chopped ginger and garlic
  • ½ cup roughly chopped onions
  • Few cashews and muskmelon seeds
  • ½ tsp turmeric,
  • ½ tsp  red chillies
  • ½ tsp coriander powder
  • ½ cup of milk
  • 1-2 tsp cooking oil
  • Salt to taste
  • Chopped coriander for garnishing
Procedure
  • Take some water and boil 1 big cauliflower in a pot. Add salt and turmeric and allow it to boil for 3-4 minutes. Later, turn the vegetable upside down and again boil it for some time (make sure you don’t over-boil it since you need to bake it in the end).  After a few minutes take it out on a plate.
For the Stuffing:
  • Take a bowl and add paneer, thick curd, ginger-garlic paste, few chopped cashews, some raisins, grounded cardamon, little chili powder, salt, chopped coriander leaves, and some lemon juice. Mix everything well.
  • Now take the semi-boiled cauliflower and stuff it with this mixture. Stuff it carefully between the florets without breaking it. Turn it around and stuff it from the stem side also.
  • Next place the stuffed cauliflower on a baking tray and bake it in a preheated oven for 12-15 minutes or till the top is nicely golden brown.
  • Meanwhile, prepare the gravy.
For Gravy:
  • Heat oil in a pan. Add bay leaf, cloves, black peppercorn, mace, star anise, big cardamom.
  • Then add chopped ginger and garlic and roughly chopped onions. Saute it together.
  • Add cashew and muskmelon seeds. Mix well.
  • Then add all the dry spices i.e. turmeric, red chilli powder, and coriander powder. Mix everything well.
  • Switch off the gas and allow it to cool.
  • Now grind this mixture in a grinder.
  • Take this mixture out in the pan and add half a cup of thick curd. Saute till the oil gets separated.
  • Add half cup of milk.
  • Let it cool on slow fire for 5-6 minutes. Add salt to taste. Now adjust the consistency by adding milk or water.
    • For presenting, in a serving dish, pour out this gravy. Place the stuffed cauliflower on top of it. Garnish it with coriander leaves.
Serve hot and enjoy!!!
  1. Amritsari Kulchas

Amritsari Kulcha is a scrumptious, flavour-packed Indian bread.  Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.

Ingredients
  • 2 cup flour ( you can take equal portions of wheat flour and maida)
  • 1 tsp baking powder
  • 1 tsp sugar
  • 1/4 tsp baking soda
  • 2 tsp oil
  • salt to taste
  • 1/4 cup curd
  • 4-5 boiled potatoes
  • ½ cup chopped onions
  • ½ tsp red chilli powder
  • ½ tsp amchur powder
  • ½ cup coriander leaves
  • 2-3  green chillies
  • A little mixture of chopped garlic, sesame seeds, coriander leaves, and green chillies.

Procedure

  • Take 2 cup flour. Add baking powder, sugar, baking soda, oil, salt, and curd. Knead it with lukewarm water. Cover and keep it for at least 1 hour.
  • Now for the stuffing. Mash the boiled potatoes. Add chopped onions, salt, red chilli powder, amchur powder, coriander leaves and green chillies.
  • Next roll the kulchas. Add the stuffing and roll it again in whatever shape you like.
  • Put some chopped garlic, sesame seeds, coriander leaves, and green chillies on top and press it with your palm.
  • Make the kulchas in a pre-heated tandoor.
  • Apply some ghee and serve with channas or paneer dish.
  • If you don’t have a tandoor, you can make it on an inverted tawa also.
You can prepare these food recipes for kids and adults. Healthy, nourishing and wholesome – these culinary delights will soothe everyone’s taste-buds.

 

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs

Incorporate Nutritious Food Into Your Diet During Lock Down

Most people often struggle with eating healthy foods during this time. However, below are some tips to be able to do the same:

  1. Grill or bake foods instead of frying. You can bake potatoes, sweet potatoes and sprinkle herbs and spices generously to make them flavorful.
  2. Roast vegetables to make flavorsome and interesting soups and salads.
  3. Use amaranth flour to make lavash, baked mathis, papdi. You can eat this immune boosting food with hung curd dip as mid-day snacks.
  4. Use jaggery or honey instead of refined sugar as a sweetener
  5. Include quinoa in your health diet plan. This super food is rich in protein, fibre, antioxidants, minerals, and vitamins. Use it instead of rice to prepare pulao, poha etc. You can also use it as a binder instead of bread crumbs or eggs in tikkis, etc.
  6. Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.
  7. Have fruits in different forms like – grilled, stewed (as a dessert), poached or baked. Have them with nut butter as dessert. 
  8. Drink coconut water, lemon water, herbal infusions instead of fruit juices.
  9. Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams
  10. Keep yourself physically active.

The tips outlined above will significantly improve your health. It will boost your immunity, lower your disease risk and help you maintain an appropriate weight.

For more such ideas and tips visit https://kanupriyakhanna.in/.

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs

How to Stay Active During the Lockdown

Lockdown brings a lot of changes – emotionally, mentally and physically. Feelings of stress, anxiety, and depression are very common during lockdown – and it’s natural, obviously because this phase is crucial and something new to all of us. However, it is important to remember that this too shall pass.
In this section, we have listed down a few tips on how to keep yourself occupied and stay active during the lockdown:
1. Read Books
Books enrich our minds with good thoughts and knowledge just like a good friend.  They not only empower your brain but also give you a very personal and soulful experience.
So pick up a novel or a magazine that’s fun and informative. You can also go online and read or listen to some new articles to alter your mood.
2. Exercise
Exercise goes a long way for a lot of aspects of life, from health improvement and stress reduction to even increased confidence. When you exercise your body releases feel-good hormones – to make you feel happy and energized. Even a 20-minute yoga daily makes a huge difference. Join an online Zumba class, learn some yoga or just indulge in some stretches. It all counts.
So start your workout regime to instill that glow on your face.
3. Indulge in Art & Craft
Lockdown is the perfect time to explore your creative side. Try your hands at gardening, knitting, still photography, painting, sketching, writing poems/songs, etc. involve your family too. This will also help you create a unique bonding experience with your kids and other family members.
4. Clean and Organise Your House
If you have been waiting for weekends to clean and organize your house – then now is the time to do. Select a day when you and your family members can work on this task. Clean and re-arrange your furniture, decorative pieces, and other household items. Cleaning and organization will not only give your humble abode a completely new look but will also help generate some positive energy around.
5. Prepare Healthy Food Recipes for Kids and Family
Enhance your culinary skills and prepare healthy diet meal plans that are bound to satisfy the bellies at your table. Remember to include immunity boosting foods during the lockdown to make sure your family gets the right nutrients to stay fit and active.
6. Take Advice From a Nutritionist
Take advice from a nutritionist to get a better understanding of good nutrition. A certified nutritionist will not only help you make subtle changes in your food eating habits but will also put you on the right track to a healthy lifestyle without killing your carvings.
Kanupriya Khanna is one such nutritionist who gives health diet tips. One of the best pregnancy nutritionist and child dietician in Delhi – Kanupriya pioneers the science of healthy eating. Do visit the website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kidsYou can also get in touch with Kanupriya at Email info@kanupriyakhanna.in, or
Phone +91 93183 90897.
Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Concoctions to Boost Your Immune System 

Thinking how to boost your immune system? Have a look below:

Concoction 1

Include this herbal tea in your healthy diet plan. Simple and quick to make – it’s one of the best home remedy to boost immunity and fight against infections.

Ingredients

  • ginger- 1/2 tsp
  • turmeric- 1/2 tsp
  • black pepper- a small pinch
  • cinnamon – 2 pinches
  • honey- 1 tsp

Method: Take one of water and boil everything together except honey. Next add honey and sip.

Concoction 2
Ashwagandha is considered a sort of magic herb that helps kick up the immune system by several notches. It further stabilizes blood sugar and reduces anxiety and stress.

Ingredients

  • 5-inch piece dried ashwagandha root, approximately
  • 1 tsp honey 

Method: Wash and boil the root in 1/2 a liter of water. Allow to boil for about 5 to 7 minutes. Strain into a cup and then stir in the honey.

Concoction 3
Basil (Including tulsi) are strong immunity food ingredients. It can help cure regular fever that is caused due to bacterial and viral infections.

Ingredients

  • 1/4 cup basil 
  • 1 tsp honey
  • 1/2 tsp lemon juice 

Method: Put the basil leaves into a saucepan with a half-liter of water. Bring to a boil. Then bring down the flame to low for 3 – 4 minutes. Strain into a cup, and add the honey and lemon juice into it. Stir and sip.

If you are looking for more such ideas and suggestions get in touch with Kanupriya Khanna.a

Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she will give you concise advice on how and what to eat.

You can also check her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Tips to Eat Healthy During the Lockdown and Maintain Weight

 Worried about your fitness and weight during the lockdown? Here’s what you can do:

Follow A Routine
It is important for your body to know that it will get food at regular intervals so that it does not go into a fat storing mode

Sleep Well
Sleep disruptions affect the hormone secretions in your body which can affect your metabolism and ultimately weight

Hydrate
Include water and various nutritious fluids in your healthy diet plan. It is very important to stay hydrated throughout the day. It keeps your mind and body both fresh as 70% of our brain and body is water.

Exercise
It is tough to exercise when you are stuck indoors, but it’s very important to keep moving. Learn some yoga, aerobics, Zumba from the net and dedicate 40mins daily to keeping yourself fit

Eat Mindfully
This is probably the toughest to do especially when kids and husbands are home all day, every day. Always look for simple yet healthy recipes. It can also mean another way of cooking the same foods that make them healthier.
For example:  If your kid wants to eat French fries; bake them instead of frying. Do prepare creative food recipes for kids and behold you have a healthy version of the same old comfort food at no extra cost.


Include a Variety of Immune Boosting Foods and Cuisines in Your Healthy Diet Meal Plan to Keep Boredom at Bay
Here are some food ideas:

  • Bean burger tikkis (roasted)
  • Parantha pizzas
  • Lettuce spring rolls
  • Spinach and pesto pasta
  • Baked veg or non veg au gratin
  • Hung curd dip or hummus with fruit and veggie slices

Avoid Eating the Following During the Lockdown:

  • Nut butters as dips
  • Fried snacks (almost everything that we consume can be baked, grilled or cooked in an air frier)
  • Too much bread or maida
  • Ketchup or other sauces and dressings (they’re hidden stores of sugar, preservatives and sodium)
  • Packaged foods (biscuits, cereals with sugar, namkeens, chips, etc.)

If you need more such diet tips get in touch with Kanupriya Khanna. One of the best pregnancy nutritionist and child dietician in DelhiKanupriya can give you precise diet tips to help you stay healthy during the lockdown.

You can also visit her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

 

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Categories Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Immunity Boosting Foods

While the novel coronavirus continues to spread, it’s important that you boost your immune system to stay healthy. In this section, we have listed down 6 foods that are good to boost the immune system.  Include them in your health diet plan to ward off various illnesses.

1.Yogurt:
Yogurt is good immune boosting food. It contains vitamin b12 which is needed for producing infection-fighting white blood cells
Yogurt is also a good source of probiotic bacteria, which can promote good digestion & immune system function.
Tip: Get a clear glass and layer yogurt, fruit & whole-grain cereal or granola. Try dipping fruit slices into vanilla yogurt for a protein-packed snack.

2.Spinach
Spinach is yet another strong immunity food. It is packed with Vitamin C that is a powerful antioxidant.
Spinach delivers folate and iron that boost the immune system and prevent anemia.
Spinach also helps in the regeneration of antioxidants like Vitamin E in the body, which helps fight infections.

3.Oats
The fibre, beta-glucan, found in oats helps boost our infection-fighting blood cells.
Oats contain selenium and zinc, two essential nutrients important for fighting infections and to stay healthy.
To boost your immunity include KARAMELE’s OAT PROTEIN BARS in your healthy diet meal plan.

4.Ginger
Strong antioxidant that has been shown to naturally boost the immune system.
It contains tons of vitamins, some of which are magnesium, iron, zinc, and calcium.
Ginger helps kill cold viruses and has been said to combat chills and fever.

5.Sweet Potato
Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A. It helps support your immune system and gut health.
Sweet potatoes are a rich source of fibre. It also contains an array of minerals including iron, calcium, selenium.
They are also a good source of most of our B vitamins and vitamin C

6.Watermelon
It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection.
To get the most glutathione in your watermelon, eat the red pulpy flesh near the rind.
If you are looking for more such tips get in touch with Kanupriya Khanna.

Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she is the one who will give you honest, clear and concise advice on how and what to eat.

You can also visit her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

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