<p>Last fortnight, we discussed the significance of vegetables and how they benefit the skin and body. This week, the focus is on nuts, fruits, milk and milk products.<br /><br />Almonds<br /><br />Earlier, the almond was considered a dry fruit and only eaten on special occasions. But over the years, nutritionists have begun to realise its health value — a fat-packed super food that can bring about a drastic change in one’s health and skin. Almonds are essentially seeds of a medium-sized tree that bears fragrant pink and white flowers. Unlike fruits like apricots or peaches, almonds are rarely eaten but the nut is used in almost all cuisines across the world. To derive maximum benefits for the skin from almonds, it is important to eat it with its skin. The skin of the almond contains important flavonoids, making it an effective antioxidant. In addition, the almond itself contains Vitamin E. The combination of the two can make skin glow and hair shine. <br /><br />Almonds are also an excellent source of protein, as they are high in monosaturated fats, vitamins B and E, and minerals like copper, iron and phosphorus. Whole, peeled almonds can be chopped by hand or in a mixer/ grinder. They can also be ground into paste or with some milk. This paste can be spread on toast or used as a base for desserts or gravies. <br /><br />There are three ways to separate the skin from the nut:<br /><br />*You can soak almonds overnight in water<br />*Blanch them for a few minutes in warm water. Drain them and then rinse under cold water. The skin will come off very easily<br />*Almonds can be soaked in milk for some time to loosen the skin. <br /><br />Tips: Sprinkle a handful of chopped almonds over your bowl of morning cereal, or salad lunch, or sprinkle it on steamed vegetables for dinner. <br />*Yogurt with almonds is a delicious and healthy combination, popularly known as shrikhand when sweetened slightly.<br />*Badam milk is a refreshing drink, especially in summer.<br />*Pulao or biryani may be garnished with almond slivers.<br />*Enjoy a handful (about 8-10 almonds) of lightly-roasted nuts as a snack. They can be roasted in a non-stick pan or in a microwave for 5 minutes.<br />*Almond powder is used as a flavouring agent in many Indian desserts.<br />*Almonds can be made into soups with various vegetables. <br /><br />Papaya<br /><br />The papaya was once described as ‘fruit of the angels’ by Christopher Columbus. This orange, luscious fruit is a storehouse of powerful nutrients for the skin and overall health. Papaya is a pinkish-orange fruit filled with black seeds at the centre. The seeds contain vitamins and are commonly used in tropical cuisines in dried form. <br /><br />The fruit is an excellent source of soluble fibre and contains an enzyme called papain ( good for easy digestion). Papain also has potent anti-inflammatory properties. <br /><br />Papaya, in both ripe and raw forms, is a rich source of Vitamin C, Vitamin A and beta-carotene, making it one of the most skin-beneficial foods of all time. It is rich in foliate, pantothenic acid, potassium and magnesium. Raw or green papaya is cooked into tasty curries and gravies in different parts of India. Most southern cuisines use papaya as a paste or a chutney. In its ripe form, papaya can be eaten by itself.<br /><br />Tips: Ripe papaya is a great addition to any fruit platter.<br /><br />*It can be made into a smoothie.<br />*It can be made into salsa with chilies and used as a dip.<br />* Raw papaya can be made into salad.<br />*Raw papaya can be used in vegetable curries.<br />*Papaya seeds can be roasted and added to salads. <br /> <br />Yogurt<br /><br />No Indian meal is complete without yogurt and no book on healthy eating can afford to leave out this milk product. In India, every household makes yogurt once or twice a day. The health benefits of yogurt are multiple. It can restore normal bacterial flora in the gut, thus aiding digestion. This ensures that all organs, including the skin, absorb nutrients from the food in appropriate quantities. <br /><br />Dairy products are a better source of calcium than any fortified supplement. They strengthen the bones, aid the absorption of Vitamin C and improve the body’s defence against disease. Consumption of yogurt is beneficial for the skin too. Yogurt is also known to reduce food allergies and respiratory infections. It is known to stave off infections inside the mouth (bad breath, caries, dental plaque and gum disease). It can also prevent coating on the tongue. <br /><br />Tips: It can be used as a base for smoothies.<br /><br />*It is great base for dips.<br />*Yogurt mixed with sugar is a delicious and healthy dessert.<br />*Buttermilk, which is made with yoghurt and water, is a refreshing drink. It can be spicy, sweet or salted.<br />*Salted buttermilk and yogurt are often used as a base for various Indian gravies.<br />*Flavoured lassi is made with fruits and yogurt.<br />*You can replace mayonnaise or sour cream with thick curd, which means fewer calories and lesser guilt!</p>
<p>Last fortnight, we discussed the significance of vegetables and how they benefit the skin and body. This week, the focus is on nuts, fruits, milk and milk products.<br /><br />Almonds<br /><br />Earlier, the almond was considered a dry fruit and only eaten on special occasions. But over the years, nutritionists have begun to realise its health value — a fat-packed super food that can bring about a drastic change in one’s health and skin. Almonds are essentially seeds of a medium-sized tree that bears fragrant pink and white flowers. Unlike fruits like apricots or peaches, almonds are rarely eaten but the nut is used in almost all cuisines across the world. To derive maximum benefits for the skin from almonds, it is important to eat it with its skin. The skin of the almond contains important flavonoids, making it an effective antioxidant. In addition, the almond itself contains Vitamin E. The combination of the two can make skin glow and hair shine. <br /><br />Almonds are also an excellent source of protein, as they are high in monosaturated fats, vitamins B and E, and minerals like copper, iron and phosphorus. Whole, peeled almonds can be chopped by hand or in a mixer/ grinder. They can also be ground into paste or with some milk. This paste can be spread on toast or used as a base for desserts or gravies. <br /><br />There are three ways to separate the skin from the nut:<br /><br />*You can soak almonds overnight in water<br />*Blanch them for a few minutes in warm water. Drain them and then rinse under cold water. The skin will come off very easily<br />*Almonds can be soaked in milk for some time to loosen the skin. <br /><br />Tips: Sprinkle a handful of chopped almonds over your bowl of morning cereal, or salad lunch, or sprinkle it on steamed vegetables for dinner. <br />*Yogurt with almonds is a delicious and healthy combination, popularly known as shrikhand when sweetened slightly.<br />*Badam milk is a refreshing drink, especially in summer.<br />*Pulao or biryani may be garnished with almond slivers.<br />*Enjoy a handful (about 8-10 almonds) of lightly-roasted nuts as a snack. They can be roasted in a non-stick pan or in a microwave for 5 minutes.<br />*Almond powder is used as a flavouring agent in many Indian desserts.<br />*Almonds can be made into soups with various vegetables. <br /><br />Papaya<br /><br />The papaya was once described as ‘fruit of the angels’ by Christopher Columbus. This orange, luscious fruit is a storehouse of powerful nutrients for the skin and overall health. Papaya is a pinkish-orange fruit filled with black seeds at the centre. The seeds contain vitamins and are commonly used in tropical cuisines in dried form. <br /><br />The fruit is an excellent source of soluble fibre and contains an enzyme called papain ( good for easy digestion). Papain also has potent anti-inflammatory properties. <br /><br />Papaya, in both ripe and raw forms, is a rich source of Vitamin C, Vitamin A and beta-carotene, making it one of the most skin-beneficial foods of all time. It is rich in foliate, pantothenic acid, potassium and magnesium. Raw or green papaya is cooked into tasty curries and gravies in different parts of India. Most southern cuisines use papaya as a paste or a chutney. In its ripe form, papaya can be eaten by itself.<br /><br />Tips: Ripe papaya is a great addition to any fruit platter.<br /><br />*It can be made into a smoothie.<br />*It can be made into salsa with chilies and used as a dip.<br />* Raw papaya can be made into salad.<br />*Raw papaya can be used in vegetable curries.<br />*Papaya seeds can be roasted and added to salads. <br /> <br />Yogurt<br /><br />No Indian meal is complete without yogurt and no book on healthy eating can afford to leave out this milk product. In India, every household makes yogurt once or twice a day. The health benefits of yogurt are multiple. It can restore normal bacterial flora in the gut, thus aiding digestion. This ensures that all organs, including the skin, absorb nutrients from the food in appropriate quantities. <br /><br />Dairy products are a better source of calcium than any fortified supplement. They strengthen the bones, aid the absorption of Vitamin C and improve the body’s defence against disease. Consumption of yogurt is beneficial for the skin too. Yogurt is also known to reduce food allergies and respiratory infections. It is known to stave off infections inside the mouth (bad breath, caries, dental plaque and gum disease). It can also prevent coating on the tongue. <br /><br />Tips: It can be used as a base for smoothies.<br /><br />*It is great base for dips.<br />*Yogurt mixed with sugar is a delicious and healthy dessert.<br />*Buttermilk, which is made with yoghurt and water, is a refreshing drink. It can be spicy, sweet or salted.<br />*Salted buttermilk and yogurt are often used as a base for various Indian gravies.<br />*Flavoured lassi is made with fruits and yogurt.<br />*You can replace mayonnaise or sour cream with thick curd, which means fewer calories and lesser guilt!</p>
