Tuesday, April 12, 2011


This simple, nutritious shake includes no added sugar and is much better for teeth than sugary drinks. makes 2 servings
• 250 ml (8 fl oz) milk (full-fat or semi-skimmed)
• 2 ripe bananas, sliced
• Few ice cubes, crushed

 1. Put the milk, crushed ice and banana in a blender. Blend until smooth, thick and bubbly.
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Sunday, April 10, 2011

How to make Bananas Yogurt

Simple way to make bananas yogurt:
1,5 c. (12 oz.) plain yogurt
2 large bananas, peeled and sliced
1/4 c. flaked coconut
1 green chili, finely chopped
1 tsp. lemon juice
1/4 tsp. ground coriander
1/4 tsp. cinnamon
1/4 tsp. salt
1 tsp. fresh coriander leaves

1. In a medium mixing bowl, beat yogurt until smooth. Stir in bananas, coconut, chili, lemon juice, coriander, cinnamon, and salt. Cover bowl and chill at least 1 hour.
2. Just before serving, sprinkle chopped coriander leaves over raita.
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Saturday, April 9, 2011

What should children eat

Health is the most important asset for both parents and children, what children eat affects their health both now and in the future. They need a balanced diet to grow properly, keep healthy and fight off illnesses. A nutritious diet means your children will:
■ have plenty of energy
■ feel bright and alert
■ concentrate better at school
■ suffer fewer illnesses
■ have clear skin, bright eyes and shiny hair.

Changing children’s eating habits not only improves their health but also their behaviour, mood and learning success at school. Primary schools that belong to the government’s national healthy schools programme where pupils are better fed and get more exercise, make greater academic progress and outperform others in national tests in reading, maths and science.
Grains and potatoes

4–6 portions daily
Bread, pasta, rice, noodles, breakfast cereals, porridge oats, crackers, potatoes, sweet potatoes, parsnips and yams. Benefits: Rich energy sources, providing carbohydrates, B vitamins, iron and other minerals. Try to


■ Explain the benefits of eating more healthily. This should be in terms that your children can understand and directly relate to, e.g. having more energy to play football; feeling more refreshed in the morning.
■ Put children in control of some of their food choices, e.g. allow them to choose which vegetables to eat; let them suggest a new meal.
■ Make some realistic goals (e.g. to eat two pieces of fruit a day; to try a new vegetable; to replace crisps with an apple or a handful of nuts).
■ Set up a reward system, e.g. award a star or sticker for each healthy eating behaviour. When, for example, 10 stars have been earned, choose a reward (preferably non-food, such as a new toy or a special trip) that
has been agreed upon in advance.
■ Increase the range of foods in your family’s repertoire – try new recipes and offer new snacks


■ Normal brain development
■ Normal eyesight
■ Help nervous system work
■ Strengthen immune system
■ Keep joints supple
■ Healthy heart and circulation
■ Growing evidence suggests that a lack of omega-3 fats may contribute to developmental conditions of
learning and behaviour, such as dyslexia, dyspraxia and ADHD (which affects around 1 in 20 children).

■ Oily fish (sardines, mackerel, salmon, herring, pilchards, trout, fresh tuna) and seafood

Thursday, April 7, 2011

Banana Bread

• Nonstick cooking spray
• 3⁄4 cup whole-wheat flour
• 1⁄2 cup all-purpose flour
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon baking powder
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon cinnamon (optional)
• 1⁄2 cup firmly packed light or dark
brown sugar
• 1⁄4 cup canola or vegetable oil
• 2 large egg whites

Wednesday, April 6, 2011

Easy Nutritional Guidelines For Children

Some of the vegetables with the highest nutrient content are broccoli, bell peppers (all colors), spinach, tomatoes, carrots, squash, and Brussels sprouts. Try to get at least three of these into your child every day—11/2 to 21/2 cups total, either in purees or as vegetable side dishes. In my experience, the five top vegetables for nutrition and kid friendliness are, in this order:
• red bell peppers
• baby carrots
• broccoli
• tomatoes
• sugar snap peas

Tuesday, April 5, 2011

Veggie to keep brain memory

The right foods can keep your brain memory. Start with these colorful veggies.

Carrots for memory. Carrots—along with bell peppers, celery, rosemary and thyme—contain luteolin, a flavonoid believed to reduce inflammation that can lead to cognitive decline. In a study published in the October 2010 issue of The Journal of Nutrition, mice that ate a diet that included luteolin had better spatial memory (e.g., how quickly they found a platform in a water maze) and less inflammation than mice who didn’t get any luteolin.

Scrambled Eggs

Prep: 3 minutes • Total: 6 minutes • Serves 2
• 2 large eggs
• 4 large egg whites
• 1⁄4 cup reduced-fat sour cream
• 1⁄2 cup cauliflower puree
• 2 tablespoons grated Parmesan
• Pinch of salt

Monday, April 4, 2011

Applesauce Muffins

A crunchy streusel topping makes these muffins irresistible!
Prep: 20 minutes • Total: 40 minutes • Makes 12 muffins
• Nonstick cooking spray
• 2⁄3 cup old-fashioned oats
• 1⁄4 cup firmly packed light or dark brown sugar
• 1 teaspoon cinnamon
• 2 tablespoons trans-fat-free soft tub margarine spread, melted

French Toast

Some children are suspicious of the “specks” in whole-grain bread, and a dusting of sugar serves nicely as camouflage! A shaker for confectioners’ sugar is one of the best investments I’ve ever made.
Prep: 3 minutes • Total: 10 minutes • Serves 4
• 4 large eggs
• 2 tablespoons banana or pineapple or sweet potato or carrot or butternut squash puree, or canned pumpkin
• 1⁄4 teaspoon cinnamon
• 4 slices whole-wheat bread

Saturday, April 2, 2011

Natural Way to Lower Blood Pressure

Over 25 percent of all adults and over 5 percent of people below age eighteen develop high blood pressure. When high blood pressure begins in adolescence, about 25 percent of its victims will have measurable heart damage by age eighteen. About 85 percent of all high blood pressure can be completely controlled by diet, food, and lifestyle.Very few things we do have favorable results 85 percent of the time. For instance, investment and job decisions we make seldom meet our expectations. But if you follow the steps in this articles, you will have about an 85 percent probability of controlling your high blood pressure without resorting to medication. These are Natural Way to Lower Blood Pressure:

Friday, April 1, 2011

Healthy and Safety Cooking

Whenever you cook, there are certain safety rules you must always keep in mind. Even experienced cooks follow these rules when they are in the kitchen.
•Always wash your hands before handling food. Thoroughly wash all raw vegetables and fruits to remove dirt, chemicals, and insecticides. Wash uncooked poultry, fish, and meat under cold water.
•Use a cutting board when cutting up vegetables and fruits. Don’t cut them up in your hand! And be sure to cut in a direction away from you and your fingers.
•Long hair or loose clothing can easily catch fire if brought near the burners of a stove. If you have long hair, tie it back before you start cooking.

Cooking Tips

1. Cooking Rice
I use brown rice, which still has the nutrient-rich bran and hull intact. If you’re using white rice, cut the water to 11/3 cups, and the cooking time to 15 to 18 minutes. You can mix the white and brown rice to ease your family into eating brown rice.
Stovetop method:
1. Place 1 cup brown rice, 13/4 cups water, and a pinch of salt in a saucepan.
2. Bring to a boil, cover, reduce the heat to very low, and simmer until the rice is tender and all of the water has been absorbed, 30 to 40 minutes.
3. Turn off the heat and let stand, covered, 5 minutes.

Electric rice cooker method:
There are several brands of cookers on the market. Follow the instructions that come with your cooker.

Thursday, March 31, 2011

Fruits Nutrients

1 Apple (80 calories)
• Apples help prevent damage to healthy cells because they’re high in antioxidants—particularly the skin of Red Delicious apples, so don’t peel them!
• And they’re high in soluble fiber, which helps regulate blood-sugar levels.

Wednesday, March 30, 2011

Veggie Nutrients

1 Cup Cauliflower (25 calories)
• Cauliflower is another member of the important cruciferous family of veggies that may help our bodies fight off certain types of cancers.
• Cauliflower may help kids resist infections (it’s a good source of vitamin C).

Vitamin of Veggie

1/4 Avocado (55 calories)
• Avocados are the only vegetables that are loaded with monounsaturated fat, which helps lower cholesterol levels in the blood to keep kids heart-healthy.
• They’re also a super source of soluble fiber, which helps stabilize blood-sugar levels.
• And they’re full of vitamin E, which protects healthy cells and helps heal kids’ cuts and scrapes.

Tuesday, March 29, 2011

Tips For Making Healthy Meal

  • Decrease the meat and increase the vegetables.
  • Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
  • Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
    Cook with less fat by using non-stick skillets.

Equip Your Kitchen!

Kitchen is my favorite place where i can explore my new "menus".  We need kitchen utensils to help us. Then we should plan to go grocery shopping once a week to buy all the fruits and vegetables you need.
Which vegetables do you buy? Decide which you think your child is most likely to eat. If he is very picky about green vegetables, I’d suggest starting with cauliflower, butternut squash, zucchini, and yellow squash, because they’re easier to conceal.

Monday, March 28, 2011

Easy way to make children eat their meal

In reality, however, too many food choices—many of them unhealthy—make it impossible for kids to distinguish the good from the bad. It’s up to us as parents to make choices for them, at least until they
are able to figure things out for themselves. And it’s not realistic to simply disregard their food aversions, either. Forcing your kids to eat foods they hate only reinforces their distaste. That’s where a little loving deception comes in handy. Deceptively Delicious enables parents to give kids what they want and what they need at the same time. It acknowledges your kids’ genuine dislikes without being confined by them. It empowers you to exert some legitimate control over what your children eat, without inviting the usual fights. And most important, it’s a way to give your kids a head start toward eating what’s good for them so that they’ll grow up and eat better food throughout their lives.

Saturday, March 26, 2011

How to make children like to eat vegetables

I had tried everything, and yet all my efforts to feed my family were being undermined by a powerful force: vegetables. Mealtimes were reduced to a constant pushing and pulling, with me forever begging my kids to eat their vegetables, and them protesting unhappily. Instead of laughing and having fun with my family, I was irritated and stressed as I labored to coerce them to eat food they found “disgusting.” I couldn’t take it anymore. And finally i found how to make them like to eat vegetables...

Healthy meal

It is 7 A.M. and I am almost late to my office, but I am also concerned about getting my three children ready for school and making sure their first meal of the day—breakfast—is a healthy one. Are they getting enough fiber and vitamins? Is there too much fat or sugar in their food? Later that morning, as I go to hospital and meet someone, a thirty-five-year-old obese diabetic who is about to undergo a procedure to open blocked arteries, I am reminded of how important it is to protect my young girls from heart disease.