Saturday, October 5, 2013

பழம் சாப்பிட்டால் நீரிழிவைத் தடுக்கலாம்


தி இந்துசனி, அக்டோபர் 5, 2013

தினமும் பழங்களைச் சாப்பிட்டுவந்தால், நீரிழிவு நோய் தாக்குவதற்கான ஆபத்து குறைகிறது எனப் புதிய ஆய்வு தெரிவிக்கிறது. 

இரண்டு லட்சம் பேரின் உணவுப் பழக்கம், உடல் ஆரோக்கியம் தொடர்பான 25 ஆண்டுத் தரவுகளை ஆராய்ந்ததில் இது தெரியவந்துள்ளது.

குறிப்பாக திராட்சை, ஆப்பிள் போன்ற பழங்களைச் சாப்பிடுபவர்களுக்கு நீரிழிவு நோய் தாக்கும் ஆபத்து 25 சதவிகிதம் குறைகிறது என ஆய்வாளர்கள் கூறுகின்றனர். பழச்சாறு குடிக்கும் வழக்கம் இருப்பவர்களுக்கு நீரிழிவு வருவதற்கான ஆபத்து அதிகரிக்கிறது என்றும் இந்த ஆராய்ச்சி கூறுகிறது. 

அமெரிக்கா, பிரிட்டன், சிங்கப்பூர் நாடுகளைச் சேர்ந்த மக்களுடைய பதிவுகளிலிருந்து இந்த ஆய்வு மேற்கொள்ளப்பட்டுள்ளது. இருந்தபோதும், இந்தியாவில்தான் நீரிழிவு நோயாளிகள் அதிகம். 

தமிழகத்தில் சுமார் 10 சதவிகிதம் பேர் நீரிழிவு நோயால் பாதிக்கப்பட்டவர்கள் என்று கூறப்படுவதால், இந்த ஆராய்ச்சி நமக்கும் முக்கியமானதாகிறது.

Mahatma Gandhi | Experiments with eating

M.K. Gandhi as a lawyer in South Africa, 1906. Photo: Wikimedia Commons
M.K. Gandhi as a lawyer in South Africa, 1906. Photo: Wikimedia Commons
Mahatma Gandhi’s career as writer, activist and lawyer began in 1890s London, inspired by an unusual cause. 
An excerpt from Ramachandra Guha’s new book, ‘Gandhi Before India’
Live Mint :Sat, Oct 05 2013. 12 04 AM IST
Young Mohandas Gandhi may have worn a Gladstone collar, but he did not take much interest in the man after whom it was named. In 1889 William Ewart Gladstone was one of the towering figures of British and (by extension) world politics. With the death of Benjamin Disraeli, Gladstone’s main rival was the new leader of the Conservative Party, Lord Salisbury. They (and their parties) alternated in office, with the Liberals following one set of policies at home and abroad, and the Tories another.
The elite politics of the time was opposed by a growing body of radicals on the left. Karl Marx had died in 1883, but his followers were active in London, planning for world revolution. In 1884 the Fabian Society came into being. This too sought to usher in socialism, albeit by British—that is to say gradualist—methods. In the London chapters of his autobiography, Gandhi does not mention the Liberals or the Tories, the Communists or the Socialists. His interest was taken up instead with a cult of English dissenters possibly even more radical, and certainly very much more obscure.
These were the vegetarians of London. In the window of that restaurant in Farringdon Street Gandhi came across a copy of Henry Salt’s Plea for Vegetarianism. He read it from cover to cover (it was a slim book). Till then, he had been vegetarian by custom and tradition, but from the moment he read Salt he became ‘a vegetarian by choice’. He found that there was a London Vegetarian Society, whose meetings he began to attend. He was so struck by his new creed that he even formed a branch of the Society in the locality where he lived.
The vegetarians whom Gandhi discovered in England had originally taken their inspiration from India. From the Greeks onwards, European travellers in the subcontinent were fascinated by the diet of the Hindus. That a large section subsisted entirely without eating meat repelled some visitors (such as the Portuguese explorer Vasco Da Gama), and deeply impressed others. These Indophiles were particularly struck by the tender care shown to sick or dying animals. Who in Europe could ever conceive of a special hospital for birds? It also came as a surprise among the vegetarians that whereas white soldiers could not survive without beer or beef, Indians seemed to fight perfectly well on a diet of rice and lentils.
photo
Gandhi as a successful lawyer in Durban in 1898. Photo courtesy: Ramachandra Guha & Penguin Books India
Through the seventeenth and eighteenth centuries, a series of tracts were published in England and France extolling the virtues of ‘Hindu’ vegetarianism. Over the decades, however, the Oriental note became more muted and eventually disappeared. When, in the nineteenth century, the first vegetarian anthologies were published in England, and the first vegetarian societies came into existence, the arguments for this very untypical diet were usually made on the grounds of health and, less frequently, on the basis of respect for all of God’s creation....
The regular, beef-eating Englishman saw vegetarians as a small and perhaps even silly cult—their restaurants to be patronized, if at all, when the purse was running empty. The publisher Grant Richards, writing of the London of the 1890s, the London of Mohandas Gandhi and Henry Salt and their Society, mentions ‘several vegetarian restaurants dotted about between Liverpool Street and St. Paul’s. One in particular I can remember in King Street, Cheapside. One could get a very filling and very horrid meal for sixpence—or was it ninepence? Vegetarianism seems to have made no progress since those days.’
For our visiting Indian, however, the Vegetarian Society was a shelter that saved him. The young Gandhi had little interest in the two great popular passions of late nineteenth-century London, the theatre and sport. Imperial and socialist politics left him cold. However, in the weekly meetings of the vegetarians of London he found a cause, and his first English friends.
At some time—we do not know exactly when, but it must certainly have been into his second year in London—Gandhi came to share rooms with a man named Josiah Oldfield. An Oxford graduate and barrister, now studying to be a doctor, Oldfield was an active member of the London Vegetarian Society. He edited the Society’s journal, where (like Salt) he wrote both on diet and on politics, and where (like Salt again), he exuded a heroic optimism, as in an essay where he claimed that ‘the one tendency that has pervaded humanity...[is] the spirit of progress from bondage towards Liberty.’
Oldfield and Gandhi, the Englishman and the Indian, lived together at 52 St. Stephen’s Gardens, Bayswater, in a house overlooking a shady park. This friendship across the racial divide was singular as well as brave. Gandhi and Oldfield threw parties where guests were served lentil soup, boiled rice and large raisins. On other evenings they sallied together into the world, ‘lecturing at clubs and any other public meetings where we could obtain a hearing for our gospel of peace and health’.
photo
A young Gandhi (seated, extreme right, in the front row) with other members of the Vegetarian Society in London in 1890. Photo courtesy: Gandhi World Foundation
One evening, Gandhi returned home and told Oldfield of an encounter earlier in the day. An English doctor, on hearing that the law student was a vegetarian, insisted that he make an exception for beef-tea, since, unlike in the tropics, where a diet based on grain and vegetables would do, ‘in the cold climate of England the addition of beef or mutton is essential’. They argued, back and forth, till the doctor, in exasperation, exclaimed: ‘You must either take beef-tea or die!’ Gandhi answered that ‘if it were God’s will that I should die I must die, but I was sure it could not be God’s will that I should break the oath that I made on my mother’s knee before I left India’.
Meanwhile, two other friends, an uncle and nephew respectively, asked Gandhi to interpret the Bhagavad-Gita for them. He read the work with the two men, in the then quite recent translation by Edwin Arnold carrying the poetic title The Song Celestial. The Englishmen, in turn, introduced him to the work of Madame Blavatsky who, after a life spent wandering around the world (including a spell in India), had settled down in London. The founder of Theosophy sought to reconcile religion with science, and Christianity with Hinduism. That her cult was so manifestly sympathetic to Indian traditions impressed young Gandhi. He met Blavatsky as well as Annie Besant, a firebrand socialist and suffragette who had recently abandoned those creeds to embrace Theosophy.
Moving further outwards from his native Hinduism, Gandhi began reading Christian texts, supplied to him by a vegetarian from Manchester. The Book of Genesis sent him to sleep, but the New Testament he found compelling. The Sermon on the Mount in particular ‘went straight to my heart’. The lines about offering one’s cloak to the man who had taken away one’s coat touched him greatly. Comparing it to the Gita, he concluded that both taught that ‘renunciation was the highest form of religion’.
photo
‘Gandhi Before India’: By Ramachandra Guha, Penguin/Allen Lane, 674 pages, Rs 899
Early in his stay, a friend suggested to Mohandas that, apart from qualifying as a barrister, he could also take the London Matriculation exam. No extra fees were payable, and Indians liked accumulating foreign certificates. After registering for the Matric, Gandhi found that he had to learn Latin—a language utterly foreign to him—and also to take at least one science. The first time he sat the Latin exam he failed. Fortunately he passed the second time around. As for science, he tried Chemistry, but, after finding the experiments too complicated, opted for Heat and Light instead.
Meanwhile, at the Inner Temple, Gandhi had to pass examinations in (among other subjects) Roman Law, Property Law and Common Law. For the first topic he read an English translation of the Justinian code as well as a larger work of interpretation and analysis, William A. Hunter’sIntroduction to Roman Law (third edition, 1885). For the second subject he read Joshua Williams’Principles of the Law of Property (sixteenth edition, 1887), as well as several compendia of cases. To understand common law he read two textbooks, new editions of which had appeared in 1888—John Indermaur’s Principles of the Common Law and Herbert Brown’s Commentaries on the Common Law. There was also a special section on Equity, for which he consulted the 1887 edition of a book on the subject by Edmund H. T. Snell.
When he was not reading, or re-reading, these books, Gandhi took long walks through the city. He calculated that he walked an average of eight miles a day. As he told the Indian students who came to London after him, walking was ‘a pleasure in the cold climate of England’; besides, for reasons of economy, ‘a brisk walk should be preferred to a ride in a train or a bus’. After a walk, Gandhi felt obliged to wash away the sweat and the dirt. Sometimes he went to a public bath (which cost five pence); at other times, he persuaded his landlady to provide him with a little hot water, into which he dipped a towel or sponge that he then ran over his body.
There were excursions in London and some further afield, with Gandhi once travelling to Portsmouth to attend a Vegetarian Conference. Speeches during the day were followed by a relaxing game of bridge in the evenings. Gandhi was partnered by the landlady of the inn where they were staying. She joked and flirted with him. He was attracted by the banter—it was ‘the first occasion on which a woman, other than my wife, moved me to lust’. Then, as the flirtation got more intense, the excitement confused and shamed him. Remembering his vow to his mother, he got up from the card table, rushing to his room ‘quaking, trembling, and with beating heart, like a quarry escaped from its pursuer’. Although the conference still had some time to run, Gandhi returned the next day to London....
"The vegetarians whom Gandhi discovered in England had originally taken their inspiration from India. From the Greeks onwards,European travellers in the subcontinent were fascinated by the diet of the Hindus. That a large section subsisted entirely without eating meat repelled some visitors (such as the portuguese explorer Vasco Da Gama), and deeply impressed others."
Living in Britain towards the end of the Victorian age, did young Mohandas Gandhi experience discrimination on account of his race or ethnicity? It appears not. The circles Gandhi moved in—those of the vegetarians and the Theosophists—sought affinity of ideas and lifestyles, not skin colour. In any case, the Englishman in England was less prejudiced than the Englishman abroad. In India, an Englishman was marked out as a member of the ruling race. Wherever he went, there were a ‘large number of dark-skinned men ready and willing to serve him in numerous ways’. At home, however, the Englishman had to post his own letters and carry his own bags. A Tamil journalist visiting London in the 1890s noticed that ‘the English are generous by nature and are anxious to please foreigners. I appreciate their hospitality all the more when I find that colour does not influence them a bit in their treatment of Indians.’
In the last week of March, 1890—a year and a half after he had left India for England—Mohandas sat his first set of law examinations. When the results were announced he found he had done rather better than in the Bombay Matriculation, coming 6th in a set of 46. His name appeared (for the first time) in The Times, placed alongside other successful candidates, among them a Parsi named Colah and a Bengali named Sarbadhicary, the Indian syllables sounding (and sitting) oddly alongide impeccably Anglo-Saxon names such as Atkin, Barrett, Clark, Maxwell, Murray, Rose and Smith.
In December of the same year Gandhi sat the final examinations. A month later, on 12 January 1891, he was told that he had passed successfully, coming 34th out of 109.
He had now cleared his exams, but he was still some dinners short of the Temple’s prescribed total of seventy-two. He could not return to India until he had attended (albeit not enjoyed) those remaining dinners. His friend and flatmate, Josiah Oldfield, now persuaded him to spend his last days in London writing for The Vegetarian.
It is not uncommon for a writer’s first work to appear in a low-circulation niche magazine. But how many can claim that their debut in print took the form of a six-part series? Through February and March 1890,The Vegetarian carried the byline of M. K. Gandhi, under the heading, ‘Indian Vegetarians—I, II . . .’ etc. An introduction to the caste system inaugurated the series. A later essay explained how Asian vegetarianism differed from its European counterpart. ‘Unlike the English, the Indians do not take each dish separately, but they mix many things together.’ Moreover, ‘each dish is elaborately prepared. In fact, they don’t believe in plain boiled vegetables, but must have them flavoured with plenty of condiments, e.g., pepper, salt, cloves, turmeric, mustard seed, and various other things for which it would be difficult to find English names unless they be those used in medicine.’ The Indian diet was richer and more varied, except in one respect—for ‘the fruit, yes, the all-important fruit, is sadly conspicuous by its absence in the above-mentioned specimen dishes’.
Gandhi’s essays took apart some common myths and misconceptions. If Hindus ‘as a rule are notoriously weak’, this was not because of the absence of meat in their diet. The fault was that of the ‘wretched custom of infant marriage’, which by making girls of twelve have children by boys of sixteen, tended to ‘tell on the strongest constitutions’. The writer also had choice words to say about alcohol, which he termed an ‘enemy of mankind’ and a ‘curse of civilization’, and incidentally also ‘one of the most greatly-felt evils of the British Rule’ in India.
Having criticized child marriage—through personal experience—and alcohol—by seeing its effect on other Indians—the writer then turned to a lyrical appreciation of the shepherd, in his view the perfect specimen of Homo Indicus. His vegetarian diet, and his daily routine in the fields and forests, made the shepherd’s ‘an ideal mode of life. He is perforce regular in his habits, is out of doors [with his flocks] during the greater part of his time, while out he breathes the purest air, has his due amount of exercise, has good and nourishing food and last but not least, is free from many cares which are frequently productive of weak constitutions.’
Gandhi allowed that the shepherd had a flaw—one, not more. For ‘while a Brahmin would have his bath twice a day, and a Vaisya once a day, a shepherd would have only one bath a week’. Otherwise, it was ‘very rare to see any deformity in him...Without being fierce as a tiger, he is yet strong and brave and as docile as a lamb. Without being awe-inspiring, his stature is commanding. Altogether, the Indian shepherd is a very fine specimen of a vegetarian, and will compare very favourably with any meat-eater so far as bodily strength goes’.
Edited excerpts from Gandhi Before India, with permission from Penguin Books India.
 The book is out in bookstores this week.

Friday, October 4, 2013

Food entrepreneurs: Banking on food


In tune with taste buds: Lalitha Gautam.
Lalitha Gautam 

The Hindu : Coimbatore :Subhaj Rao :22 Sep 2013



The Kovai Foodies page on Facebook has stirred up a lot of interest amongst those who enjoy eating
As a marketing official in a bank, Lalitha Gautam travelled frequently both within the city and neighbouring towns such as Erode and Pollachi. During such trips, when hunger pangs drove her to third-rate eateries, Lalitha wished there was some list of restaurants she could bank upon — a list that would mention restaurants in a particular area, their specialties, price range and user feedback.

This is what prompted her to start a Kovai Foodies, a Facebook page, in March 2013. The group had a formal launch in the presence of celebrity chef Damu.

All about food

Today, the 2,300-odd members of the group avidly discuss food, post reviews and debate food trends. The group also serves as a great forum for home entrepreneurs who are in the business of food. To boost the popularity of the page, Lalitha conducted a food photography contest; it received 190 entries. Once the group became active, she decided to organise offline events too. “I’ve always loved to taste good food. I know of so many people who are cooking great stuff from home, but remain unknown because there is no platform for them to showcase their services. Kovai Foodies became that platform,” says Lalitha.

Down memory lanes

The page also allows members to initiate discussions. For instance, someone posted about nilaachoru, and received replies soaked in nostalgia. Another wanted to know what she could make with baby corn, cheddar cheese and bread. The replies came in almost immediately. She ended up making corn cheese balls.

The group also works with a conscience. Recently, members visited the TELC home for boys and girls in Palladam and shared a meal (biryani and cake) with them.

Lalitha sets aside time to monitor the group; sharing her work is Shanti Suresh, co-administrator of the group. In recognition of the group, Rathna Residency offers its members a 10 per cent discount, while Nala’s Aappakadai gives a 15 per cent discount.
And yes, during her official tours, Lalitha now knows just the right restaurant to head to.

On October 2, the group hosts another offline event, Kaimanam, with Chef Damu, featuring vegetarian dishes. It will be held at Rathna Residency, Variety Hall Road. The entry fee, inclusive of lunch and high tea, is Rs. 500. There will also be a fireless cookery contest. 

 visit https://www.facebook.com/groups/Kovaifoodies/.

Eating out :1947, a culinary story







The Hindu : Bangalore : Bumika  K : 3 oct 2013


From soups and starters to dessert there is a surprise hidden in every category of the menu of 1947. Now go find yours

Finding “pure vegetarian” fare in Malleswaram is never a challenge, but finding diversity in vegetarian fare, most definitely is. Moreover most new restaurants only seem to open up in the upmarket Indiranagar and Koramangala, leaving Malleswaram to the mercy of its nearby malls, where a picking is available.
1947 has opened up with its promise of fine Indian cuisine, and of course, the perfunctory Chinese, Thai and sizzlers all bundled up. While the restaurant’s name builds an image around its association with the country’s freedom, and the restaurant was started with the hope of offering “culinary freedom”, the presence of Chinese goes off that freedom trail. It’s apparently there because diners demand Chinese, we are told!


We ignore the non-Indian selection and start with their signature makai ka shorba. It is our own spicy, light version of sweet corn soup, sans pasty corn flour. The makai lends natural aroma, and the blended chilli fired up the otherwise sweetness of corn. So much so that I had to down their zesty fruit punch to cool off a bit.
A selection of starters were offered, but the cheese palak kurkure is a welcome innovation. Cheese is rolled in a leaf of palak and dipped in batter, then crusted with fine vermicelli. The fried concoction lets you revel in the crunchiness of the crust, then hit the evergreen and unfailing combination of melting cheese with spinach. Kurkure, it seems, is the texture of the season and the veg kurkure doesn’t disappoint either – minced veggies and paneer patties that and crunchy-fried doesn’t leave any room for error.
A bite of heaven On earth
A bite of heaven On earth
Paneer is one of those comfort foods that we willingly take refuge in, and a staple in the north Indian retinue, apart from the ubiquitous aloo. Also, one can never really go wrong with a paneer dish unless it’s not soft, or well-marinated. And so both the starters and main course features a multitude of paneer recipes.
The bread basket with a motley selection of steaming hot rotis beckoned us to the main course. The subzi lajawab was a welcome change from the standard fare oily north Indian heavy onion-y gravy one comes to associate with it. This one is cooked in a tomato gravy and is garnished with, surprisingly, spring onions. While the base and garnish were offbeat, there was nothing exceptional about the veggies that were dunked into it, rather casually, so I would think it’s a bit of a lost opportunity there.


The Lahori kofta, meanwhile, is made for those who love their paneer and like something to spice up their dinner. The paneer was soft and blended well with the minced vegetables and soaked itself to an adequate succulency in the gravy. For those who want to play it safe, there’s always dal tadka — effortless and homey, laced with just the right hint of garlic. Again a fail-safe dish.
The subzi tawa biryani was a pleasant surprise, because one would think there isn’t too much you can proffer there, except veggies thrown in with rice and sizzled up on a tawa. But it’s here that 1947’s masala sets in — never overpowering, with a heartening taste of home-ground masala, it added just the right lusciousness to a dish that would have otherwise been too dry. Very pleasant.
Rabdi with kulfi is their sought-after dessert, apparently, and was highly recommended for anyone with a sweet tooth. I second that. The thick oh-so-sweet rabdi and the icy kulfi deluge your senses with a potency only Indian milk desserts can!
1947 is on the 4th Floor, 
above Girias, 
15th cross, 
Margosa Road, 
Malleswaram. 
Call 41314321.

Is your kitchen sundal-ready for Navrathri ?



A Chana dal sundal.
A Chana dal sundal.

The Hindu :Pankajasrinivasan :3 oct 2013

They are the simplest things to make, 

yet they are tasty, wholesome and

 oh so festive. 

Here are some recipes of sundal you can whip up in a jiffy

When the sweet shop let us down and did not give us our vella seedai in time for Janmashthami, my husband looked so crestfallen, that I rashly offered to make them. With no experience whatsoever of making the sweet, 
I turned to the Internet. To my utter delight a blog offered three ways to make the same seedai. One was the old fashioned way of soaking and drying and then pounding the rice and then making the dish (nah!); the second one was a little easier (still nah); but it was the third that won my vote. It was a two-minute noodle version of the seedai! And guess what? I already had all the ingredients at home. 
To cut a long story short, the seedais came out perfectly, my husband smiled again and I am now thinking of may be making some of the Deepavali bakshanams myself instead of buying them from outside. But before that, is Navarathri and we all know it is sundal time. Make it a festive affair with this simple snack.
A peanut sundal.
A peanut sundal.
A little bit of advance planning is all you need to make your home smelling delicious. So, for those of you who want to make a sundal a day for each of the nine evenings, it is simple. The process is ridiculously easy.
 Read the recipes and stock up on the ingredients. Here are some of the easiest recipes , but also the tastiest. You can make them out of peanuts, kabuli chana, kothu kadalai, chana dal, green moong, karamani and pattani.
 So, buy them in advance. All of them use the same spices and garnishes, but, surprisingly, taste very different from each other. Check if you have oil, asafoetida, mustard, curry leaves, green chillies and coriander, besides freshly grated coconut.

A Brown small chana sundal.
A Brown small chana sundal.
 If you choose to make a sweet version of the karamani sundal, then you need to have jaggery and cardamom as well in your pantry. If you have all of the above, you are good to go!
Choose the sundal you want to make. Wash it well and soak overnight (the peanuts and chana dal sundal do not require an overnight soaking.
Karamani (sweet and savory) sundal.
Karamani (sweet and savory) sundal.
 A couple of hours would be more than enough). Rinse well and pressure cook with salt to taste and just enough water so that it does not become too mushy.
Green Moong.
Green Moong.
 In a pan, heat some oil. Add mustard, asafoetida, curry leaves and chopped green chillies (you could add dried red chillies instead too). Once the tempering is ready pour it over the sundal and garnish with green coriander and fresh grated coconut.

 For those who like the taste of ginger, slivers of ginger would be a nice touch, as would be a squeeze of lemon, just before serving.

Breakfast experiments



Begin well : Make the most of a power breakfast

The Hindu : Kochi :3 Oct 2013

Bored of the same menu for breakfast every day? 

Try these recipes for a change


Here are some healthy and nutritious options
 that offer a whole new breakfast experience.

Palak – Oats Idli
Ingredients
Rice - 1 cup
Black gram - half cup
Oats - half cup
Palak (finely chopped) - 1 cup
Onion chopped - half cup
Chillies chopped - 2 tbsp
Salt - to taste
Method:
Soak gram and rice for three hours. Grind till it is light and frothy.
Add water to make a consistent batter and let it stand overnight. Add oats, salt, chopped palak, chilli and onion. Mix well, and keep it for half an hour. Pour a spoonful of batter each to make idlis. Steam idlis and serve hot with chutney and sambar.
Crispy Bread Toast
Ingredients:
Sprouted green gram – three-fourth cup
Onion and carrot chopped - three-fourth cup each
Cottage cheese -1 cup
Pomegranate seeds- half cup
Chopped coriander - 2 tbsp
Pepper crushed - 1 tbsp
Lime juice -1 tbsp
Salt -to taste
Bread slices - 6
Butter - 2 tbsp
Preparation:
Steam the sprouts for three minutes. Mix well with chopped onion, carrot and pomegranate seeds. Add pepper crushed, lime juice and salt to taste. Toast bread and apply butter.
Sprinkle cottage cheese on top of each bread slice and then spread the sprouts mixture. Garnish with chopped coriander and serve .
Mixed Uppuma
Ingredients:
Chapatti - 6 (cut into small pieces)
Carrot chopped - three-fourth cup
Cabbage chopped - three-fourth cup
Green gram sprouts - three-fourth cup
Onion chopped - three-fourth cup
Green chillies chopped - 2 tbsp
Ginger -1 tbsp
Salt - to taste
Tomato sauce -2 tbsp
Ghee - 2 tbsp
Preparation:
Heat ghee in a pan. Add chopped carrot, cabbage, green gram sprouts, onion, chillies, ginger and sauté well till soft. Stir well, add tomato sauce and salt to taste. Keep it on a low fire for another three minutes, stir in chopped chapatti, mix thoroughly and remove from the fire. Serve hot.

Make time for breakfast


BS :Sadiya Bashir Upade  |  Mumbai  
 Last Updated at 21:45 IST


A recent survey highlights 
how an astonishingly
high number of Indians 
don't consider 
breakfast an essential meal

For Mumbai resident Aastha Agnihotri, 24, the day starts quite early. From getting up at 6 am to scrambling to catch the 7 am local, it is all a rush. This means no time or propensity to have breakfast.

 Neha Pinto, 21, is not an early riser like Agnihotri, but the struggle to reach work on time is the same. She leaves a mere ten-minute window for breakfast, which usually means two slices of toast with tea, or just tea. Then, there are days when breakfast is skipped altogether for the lack of time.

Agnihotri and Pinto are not alone.


 If a recent survey by Kellogs is to be believed, one in four respondents skip breakfast, while an astonishing 72 per cent have a nutritionally inadequate morningmeal. 

The survey, conducted across Delhi, Mumbai, Chennai and Kolkata, found that only 3 per cent people in these cities regard breakfast as essential.

"Although people in India are increasingly becoming health conscious, this does not reflect in their eating behaviour. Changing lifestyles and behavioural patterns result in meal skipping or inadequate food intakes, particularly at breakfast time," says Malathi Sivaramkrishnan, research director, Research Centre, College of Home Science, Nirmala Niketan, Mumbai, who led the survey.




Mumbai residents skip breakfast the most, followed by those in Delhi where adults claim to skip the morning meal on an average of 16 days in a month, according to the survey.

This does not speak well of city dwellers. Nutritionists and various studies have proved that breakfast is indeed the most important meal of the day. 


Breakfast, literally means 'breaking the overnight fast', says Niti Desai, consultant nutritionist at the Cumballa Hill Hospital. Breakfast helps to kick-start the day and skipping or skimping through the meal can hamper cognitive abilities, she adds.

In fact, there is a correlation between breakfast and weight. Surveys have shown that 95 per cent of the people who are overweight are skipping breakfast, says Desai. "When you skip breakfast, hunger builds up, and you overcompensate later by eating in bigger quantities and binging on junk food. The longer the gap between meals, the more your metabolic rate goes down, which is another reason for weight gain," she says.

While breakfast options vary according to geographies, with Chennai showing an inclination towards dosas/idlis and Delhi towards paranthas, nearly 50 per centof the housewives, 30 per cent of the elderly and 20 per cent working adults have only a beverage for breakfast, says Sivaramkrishnan.
















Eating out vs home-cooked breakfast
While 91 per cent of the respondents in the Kellogs' survey showed preference for home-cooked breakfast, this doesn't stop them from experimenting with breakfast options outside.




 An earlier study by McDonald's had found that 18 per cent of people in cities prefer eating out of home, driven by convenience and variety. 

Out-of-home breakfast in Mumbai was high during the whole week (21 per cent), while in Delhi it peaked during weekends. 

"There is no problem in indulging in outside food once in a while but essentially these are empty calories," says Desai.

Gender bias in breakfast
The survey found that across age groups, the ratio is slightly skewed towards females when it comes to skipping breakfast (51 per cent vs 47 per cent). 


Also, women and children tend to forego the morning meal more often that males.

The ideal breakfast
The complaint most people have is that a heavy breakfast makes them lethargic. Eighty four per cent respondents, hence, believe that breakfast should be light. So, how does one achieve the balance or what does an ideal breakfast include?

Nutritionists believe that breakfast should provide essential nutrients like protein, fibre, vitamins and minerals besides energy.

"The idea is to have a mix of carbohydrates and proteins. Eating just carbohydates gives you an instant sugar rush and when the sugar falls it makes you feel lethargic. Like, if you have upma or poha in plenty that will make you feel lethargic as it is all carbs," says Desai.




Some of the good options are (randomly arranged):


1) Idli sambhar
2) Egg white omlette with whole wheat bread
3) Usal with whole wheat bread
4) Paneer toast
5) High-fibre cereal with skimmed milk
6) Parantha without oil, with curd
7) Dalia or porridge with skimmed milk.