Top 10 Healthy Diet for modern lifestyle

A healthy diet is a diet that helps to maintain overall health.A healthy diet provides the body with essential nutrition, fluid, macro nutrients, micro nutrients, and adequate calories. A healthy diet supports energy needs and provides for human nutrition without exposure to excessive weight gain from consuming more calories then the body requires. A healthy diet contains a variety of different foods so that the body can get the nutrients it requires to function properly. Soy Milk, Tofu, Broccoli, Brussels Sprout, Quinoa, Oats, Millet, sprout, blueberry, zucchini, are excellent foods from a nutritional and health perspective. It can be cooked in different ways. It is good for all age group.

1/ Soy milk- (rich folate, vitamin B,E,D,K, high essential fatty acids )

2/ Tofu-(rich protein, essential amino acids, good source of iron, calcium low calorie )

3/ Quinoa-(rich protein, gluten- free, good source of iron, antioxidants, anti-inflammatory)

4/ Sprouts- (rich dietary fiber, rich folate, Vitamin C, A)

5/ Broccoli-( rich folate, good source of Vitamin K and C, dietary fiber )

6/Barnyard Millet-( rich fiber,good source of calcium, phosphorus, antioxidants)

7/ Oats-( rich antioxidants,rich fiber, gluten -free, Vitamin E, low glycemic index, presence of beta glucan)

8/ Blueberry-( rich phytonutrient, fiber, rich folate, good for brain, antioxidants)

9/ Brussels sprouts-(rich vitamin C and K, good source of Omega 3- fatty acids,anti bacterial,anti viral,anti carcinogenic properties)

10/ Zuchini

Spring onion, lemon, bell pepper are other three important ingredients which increase flavor of food and use frequently in many recipes. These are good for digestion, immune system, heart, antioxidant .

1/-Soy Milk

Soy milk originated in East Asia, China . Soy Milk is a plat based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. Soy milk is good for healthy skin, heart, bone and also weight loss .

Make Soy Milk @Home

Ingredients

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• • Soy bean –1 cup
  • Water
  • For flavor-strawberry/ blueberry/banana/chocolate powder/vanilla essence /Any sweetener( Optional)

Method

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Step 1 –Rinse the soybeans with water 2-3 times.

Step2-Take soybeans in a large bowl and add 3-4 cup water and cover it bowl and keep a side for 12 hours/overnight.

Step3- Remove seed from water and rub beans with hands to loosen the husks. Add water and remove all loosened skin of soybeans.

Step4-Take de-hulled beans in a blander and add 2-3 cup water and bland it 3-4 minutes.

Step5-Place a muslin cloth over a strainer, then place a the strainer over a bowl. Pour soymilk and stain it. Collect milk and boil it with stirring.

Step6- Cool milk and use it.

For strawberry flavor milk- take chilled milk and chopped strawberry in a blander and bland it 1-2 minutes .Pour in to glass and serve it. Milk can store in a refrigerator for 2 days.

2/-Tofu( Bean curd)

Tofu, also known as bean curd, is a food cultivated by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is a component in East Asian and Southeast Asian cuisines. Tofu has a subtle flavor and can be used in savory and sweet dishes. Tofu has a low calorie count and relatively large amount of protein, iron and calcium. Using tofu varieties of dishes can be made; which is loved by everyone.

Make Tofu @Home

Ingredients

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• Soy bean Milk – 2 liter
• Coagulant( choose any one)
• Fresh lemon juice – 1 tbsp or
• Gypsum/terra alba/calcium sulphate-2 tsp or
• Magnesium chloride(Nigari flakes)–1 tsp or
• Liquid Nigari(Magnesium chloride)-1/2 tsp
• Cheese clothes/cotton handkerchief/Muslin cloth
• Any heavy weight item like pressure cooker, mortar

Method

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Step 1 – Take soy milk in large bowl and boil it. Remove from heat and cool it for 5 minutes.

Step 2 – Dissolve coagulnt in a 1 cup of water hot water.

Step 3 – Mix coagulant in to soy milk and stir gently. Keep it aside for 15-20 minutes until mixture is completely curdled .

Step 4 – Keep strainer on top of bowl and cover with cloth then pour the curdled milk.

Step 5 – Drain the water completely.

Step 6 –Fold cloth and Put heavy weight item on top of it and keep it for 30 minutes.

Step 7 – After 30 minutes it will become in hard and block shape.

Step 8 – Keep tofu in water in sealable container and place in the freezer. Change water daily.

Note-Use less coagulent for soft texture.

Garlic flavored Tofu

Ingredients

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• Tofu -5-6 pieces
• Garlic-2 tsp finely chopped
• Salt to taste
• Soy sauce-1 tsp
• Red chili flakes-1/2 tsp
• Olive oil-1 tbsp
• Black paper powder-1/2 tsp
• Yellow,red bell paper-1/2 cup chopped
• Sesame seed-1/2 tsp,roasted
• Corn flour-1 tbsp
• Spring onion-3 tbsp

Method

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Step 1 – Take A large plate place rectangular piece tofu,sprinkle corn flour, pinch of salt, 1/2 tsp olive oil and gently mix cover it keep aside for 10 minutes. keep aside.

Step 2 –Heat nonstick pan and add olive oil add coated tofu and cook it 2-3 minutes in medium heat, remove from pan keep aside. Same pan add bell paper and cook 1 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder, fried tofu and cook 1-2 minutes and remove from heat. Add spring onion and roasted sesame seed and serve it.

3/-Broccoli-

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable.It is often boiled or steamed but can also be eaten raw. Blanching( after boiling keep broccoli in ice water for 2-4 minutes then dry with kitchen towel) of broccoli gives crunchiness and nice green color.

Stir fry garlic flavor crunchy Broccoli

Ingredients

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• Tenderstem Broccoli -5-6 pieces
• Garlic-2 tsp finely chopped
• Salt to taste
• Soy sauce-1 tsp
• Red chili flakes-1/2 tsp
• Olive oil-1 tbsp
• Black paper powder-1/2 tsp
• Yellow,red bell paper-1/2 cup chopped
• Lemon juice-1/2 tsp

Method

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Step 1 – Take A large bowl add 2-3 glass of water,1/2 tsp salt and boil it.In boiling water add broccoli and cook 2-3 minutes till tender. Remove from heat and quickly dip broccoli into ice water, keep 3-5 minutes.Take out broccoli and dry it on kitchen towel proper and keep aside.

Step 2 –Heat nonstick pan and add olive oil broccoli and stir fry 1-2 minutes . Add bell paper and cook 1 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder and remove from heat. Add lemon juice and mix well.

Enjoy it !!!!

4/-Brussels Sprout

Brussels Sprouts are a green vegetable popular in Brussels,Belgium and may have originated and gained its name there.It is good source of vitamin C and K, Omega3-fatty acids. It is good for brain, eyes, and good blood purifier.

Stir fry cheesy Brussels Sprouts-

Ingredients-

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• Bussels sprouts- -6-8 pieces
• Garlic-2 tsp finely chopped
• Salt to taste
• Soy sauce-1 tsp
• Red chili flakes-1/2 tsp
• Olive oil-1 tbsp
• Black paper powder-1/2 tsp
• Yellow,red bell paper-1/2 cup tingle cut
• Parmesan cheese

Method

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Step 1 –Wash Brussels sprouts with water 2-3 times. Remove loosen leaves and give 2 cross slit in back side,cut also small stem.

Step 2 –Heat nonstick pan and add olive oil and cook brussels sprouts 2-3minutes in low medium heat till upper skin little golden brown. Add little salt(pinch) mix it,add bell paper and cook 1-2 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder and remove from heat. Add Parmesan cheese and mix well.

Enjoy it !!!!

5/-Quinoa

Quinoa originated in the Anden region of northwestern South America. Quinoa is gluten-free and considered easy to digest. Quinoa is a whole grain cooked over the stove like rice. It is good source of fiber, protein, Iron,Omega 3-fatty acids. It is good for heart,bones, brain. Quinoa’s nutty flavor and light crunch make it delicious and it can eat as salad/meal/ breakfast. Lemon juice, soy sauce, vegetables, spring onion make it more delicious.

Quinoa with stir fry vegetables

Ingredients-

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• Quinoa-1/2 cup
• Broccoli-3-4 pieces
• Brussels sprout-5-6 cut half
• Garlic-2 tsp finely chopped
• Salt to taste
• Soy sauce-1 tsp
• Red chili flakes-1/2 tsp
• Olive oil- 2 tbsp
• Black paper powder-1/2 tsp
• Yellow,red bell paper-1/2 cup tingle cut
• Lemon juice-1 tsp

Method

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Step 1 –Wash quinoa with water 2-3 times, keep aside.

Step2-Heat nonstick pan add 1 tsp olive oil, add quinoa and roast it 1minutes. Add 1 cup of water,1/2 tsp salt,1/2 tsp black paper and cover it cook 6-7 minutes, till quinoa absorb all water and puffed up. remove from heat and cover lid for 10 minutes, keep aside.

Step 3 – Take a large bowl add 2-3 glass of water,1/2 tsp salt and boil it.In boiling water add broccoli and cook 2-3 minutes till tender. Remove from heat and quickly dip broccoli into ice water, keep 3-5 minutes.Take out broccoli and dry it on kitchen towel proper and keep aside.

Step 4 –Heat nonstick pan and add olive oil, Brussels sprout 2-3 minutes till little brown, add broccoli and stir fry 1-2 minutes . Add bell paper and cook 1 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder and remove from heat. Add lemon juice and mix well, add cooked quinoa and serve it.

6/-Oats

Oats are a nutrient-rich, gluten free, cereal grain. The established property of their cholesterol lowering effects has led to acceptance of oats as a health food. Oats can be prepared so many different ways.Oatmeal, porridge, pancake, bread,muffins can make with oats.

Spicy yogurt oat pancake-

Ingredients-

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• Oats-1/2 cup
• Salt -1/2 tsp
• Cumin powder-1/2 tsp
• Red chilipowder-1/2 tsp
• Coriander leaves-2 tbsp chopped
• Yogurt-1/2 cup
• water- 2 tbsp
• Olive oil- 1 tbsp
• Black paper powder-1/2 tsp

Method

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Step 1 –In nonstick pan dry roast oats for 1-2 minutes .Take oats in grinder and make fine powder. Add yogurt and all spices,coriander leaves, salt,water and griend it 1 minutes so all spices mix proper. Batter is ready, keep aside.

Step2-Heat nonstick pan add 1 tsp olive oil, pour spoonful batter and cook 1-2 minutes in medium flame.turn with spatula and cook 1-2 more minutes other side . Serve with any dip/yogurt/ sauce.

7/-Sprouts

Sprouts are super food due to its high nutritional value and health benefit. Homemade sprouts are healthy,fresh, and also it can make with own choice.

Ingredients-

• Green mung beans-1/2 cup
• Chickpeas-2 tbsp
• Coriander leaves-1 tbsp
• Green chili-1 tbsp finely chopped
• Salt- to taste
• Cooking oil(olive oil)-1 tbsp
• Red yellow bell paper-2 tbsp chopped
• Tofu-8-10 small cubes
• Black paper powder-1/2 tsp
• Lemon slice-

Method

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Step 1 – Wash and soak mung beans, chickpeas for 8-10 hours(overnight) in sufficient water in separate bowl.

Step 2 – After 8 hour wash mung beans, chickpeas with fresh water . Strain all the water.Mix it all into large bowl and cover with lid keep aside for 6-8 hours till beautiful sprouts come from the beans,chickpeas.

Step 3 – Heat a pan add1 tbsp oil in pan add green chili,bell paper ,tofu and stir fry it 1 minutes. Remove it and keep aside, same pan add add sprouts and cook in medium flame for 2-3 minutes till soft.Remove from heat add coriander leaves, fried tofu and paper, lemon juice mix it proper serve as breakfast/ salad /side dish.

8/-Blueberry

A blueberry is a berry,a very small fruits.Many types of blueberries grow in North America and eastern Asia. It is good source of Vitamin C, Dietary fiber . It is good for heart, brain, digestion, eyes.

Blueberry yogurt

Greek yogurt is full of protein and blueberry contain full of fiber both make perfect breakfast.

Ingredients (Serving-2 )

• Greek yogurt – 1cup
• Maple syrup/honey/agave nectar-2 tbsp
• Blue berry-1/2 cup

Method

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Step 1- Keep blueberry in freezer for 15 minutes.

Step2-In blander take cooled fruits and honey and bland it make smooth puree.Pour puree in a bowl and strain it(optional), collect puree.

Step3-In a bowl take Greek yogurt , puree and mix it gentle. Keep in refrigerator for 10 minutes .

Enjoy fresh Blueberry yogurt !!!!!

9/- Barnyard Millet

Millet are most digestive , gluten free grains.It is good for all age group . It is good source of fiber, protein,amino acid, antioxidants . Nutty flavor and soft texture makes is good for breakfast/ side dish /meal. It can cook lots of ways.

spicy millet topped with tofu and bell paper

Ingredients (For 2 serving)

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• Barnyard millet – 1 cup(Wash and soaked for 10 minutes)
• White paper powder-1/2 tsp
• Salt – 1/2 tsp
• garlic-1 tbsp finely chopped
• Cumin seed – 1 tsp
• Green chili- 1 finely chopped
• Coriander leaves-2 tsp for garnishing
• Tofu-5 small pieces
• Red,yell bell paper-1/2 cup chopped
• Olive oil – 2 tbsp
• lemon juice-1/2 tsp

Method

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Step 1 – Heat1 tbsp oil in a pan add cumin seed when seed crackle, millet and roast 1-2minutes, add 2 cup water,salt, and mix it proper cover it cook in low medium flame for 5-8 minutes till millet absorbed all water and became soft. Remove from heat and cover it for 10 minutes.

Step2-Heat 1 tbsp oil in pan add chopped garlic,bell paper and tofu cook 1 minutes add white paper powder,salt and mix well. Remove from heat,pour it into cooked millet.add lemon juice,coriander leaves and mix well.

Enjoy it!!!!!

10/-Zuchini

Zuchini(courgette) are a type of fruit . It is good source of magnesium, potassium and vitamin B,C . It is good for heart, hairs, eyes .Useually they are served cooked. It can be prepared using a variety of cooking techniques, including steamed,boiled, grilled, stuffed, and baked .

Baked Zuchini

Ingredients-

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• Zuchini-2 pieces
• Garlic- tsp finely chopped
• Onion-1/2 cup chopped
• Salt -1/2 tsp
• Baby tomato-1 cup cut into half
• Red chili flakes-1/2 tsp
• Olive oil-1 tbsp
• Black paper powder-1/2 tsp
• Yellow,red bell paper-1/2 cup chopped
• White paper powder-1/2 tsp
• garlic salt-1/2 tsp
• Italian herbs mix-1 tsp
• Parmesan cheese

Method

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Step 1 –Wash zucchini and cut into half lengthwise. Scoope out center and make cavity for stuffing.

Step2-heat nonstick grill and ,spray little oil .Put zuchini and cook it8-10 minutes in medium flame.

Step 3 –Heat nonstick pan and add 1 tsp olive oil add garlic,onion and saute it add tomato and saute it 1-2 minutes add salt,chili flakes mix well ,keep aside.

Step4-Pre heat oven180 degree for 1o minutes. Greased baking tray with little oil,keep aside.

Step5- Take zucchini and fill with stuffing,sprinkle,white paper powder ,garlic salt,and Italian herbs. Put some Parmesan cheese on top of stuffing. Place stuffed zucchini in baking tray.

Step6-Place baking tray and bake it10-12 minutes.

Enjoy it !!!!