Golpapdi Recipe

 

Golpapdi Recipe

Ingredients:

1. 1 cup whole wheat flour (gehun ka atta)
2. ¾ cupghee
3. 3/4 cup grated jaggery (gur)

For The Garnish:

1. A few almond (badam) slivers
2. A few pistachio slivers (optional)

Method:

1. ·         Take a non-stick kadai and put ghee and heat it.
2. ·         Once the ghee is melted add the wheat flour and sauté on a slow flame for approx. 15 to 17 minutes or till it turns golden brown in colour.
3. ·         Remove from the flame and allow it to cool till the bubbles while stop appearing.
4. ·         Chop the jaggery finely and add it to the mixture once it cools down.
5. ·          Mix well. When the jaggery melts and the mixture is still warm, pour it into a greased thali           and spread it evenly with the help of the base of a small bowl (katori) or a flat spoon.
6. ·         Cut into diamond shapes while still warm and garnish with almonds.
7. ·         Remove the pieces and store in an air-tight container.
8. ·         Handy tip:
9. ·         You can add 1 tbsp of milk along with the jaggery if the mixture becomes too hard.

The Great Indian Food

Hi friends,

This an article I wrote in Hans India News Paper. You can read the article here.




Or you can read the entire article below.

"I went into the study of a cancer patient’s diet way back in 1999 as near and dear were detected with cancer. Over the years, I studied and treated cancer patients and comprehended that we are born with cancer cells the main goal is that they do not multiply and remain benign.
I understood that no solitary magic pill can boost immunity. And antioxidants and phytochemicals play an important role increasing resistance to cancer cells.
I was amazed to discover we did not need to look beyond the boundaries of our country to find immune boosting foods to triumph against cancer.
The plant kingdom is giving us the natural chemicals since the inception of Earth. Today it is known as phytochemicals (phyto: plant) and antioxidants.
Basically, they are the yellow, green, orange and red pigments providing the colour to our foods. The warriors in fighting free radicals are produced as we breathe in oxygen molecules that can become unstable by damaging chromosomes, which increase cancer cells.
Unfortunately free radicals have increased due to white sugar, white flour, tobacco, red meat, char-grilled foods, processed foods, cold cuts, foods cooked or fried beyond the smoking point, aerated drinks, alcohol, tobacco, artificial sweeteners, chemicals, pesticides, artificial colours, growth hormones in our food, pollution and stress to name a few.
A well-nourished body can nip cancer cells in the bud before they can spread. Phytochemicals antioxidants vitamins minerals fibre and organic foods help in three stages.

• First step: may stop cancerous cells from forming.
• Second step: may block the free radicals from reaching its target or reacting with the target.
• Third step: If cancer cells are produced, they help in doing a cleanup job acting as suppressing agents and immunity boosters.

As I went further into studies, I was pleasantly surprised to learn that a traditional Indian diet contained high levels of Beta-carotene, Lycopene, Vitamin E, Vitamin C, Selenium, Allium and a cruciferous group of vegetables all are powerful antioxidants and phytochemicals.
Beta-carotene: found in Carrot, Pumpkin, Yam, Mango, Spinach, Leafy greens, Apricots, Sweet Potato and Saffron
Lycopene: found in Tomato. Tomato Juice and cooked tomatoes have a higher per cent of lycopene followed by Pomelo and Watermelon.
Vitamin E and Selenium: found in Amaranth, Cooked Brown Rice, Pumpkin and Sunflower Seeds and Barley.
Vitamin C: Guava, Awala, Bell peppers, Lemon, Orange, Mango, Pineapple, Papaya a, drumstick and its leaves (moringa).
Cruciferous vegetables: like cabbage, cauliflower, mustard leaves seed and its oil helps to detoxify cancer-causing chemicals and antioxidants that protect cells from damaging oxidation.
Allium group: found in onion and garlic. It is good for liver, breast, stomach, colon, skin, nasal and cervical cancers.
Pomegranate:  Has 3 times antioxidants than green tea, Mint leaf, Coriander and Fenugreek: helps fight cancer as well as its infections. They have the highest cancer-fighting properties and it is great for all cancers especially liver and breast cancer.
Turmeric: helps in fighting all cancers including colorectal, breast, pancreatic, bladder, oral, cervical and stomach.
Cloves, Cardamom and black pepper: have phytochemicals in it.
Tulsi: has the potential to block or suppress liver, stomach and lung cancer.
Sesame seeds: are packed with several antioxidants, phytochemicals and several phenolic compounds resisting infections caused by cancer and help fight breast and prostate cancer.
Cumin: fights liver cancer.
Ginger: fight cancer as well as its infections. Chickpeas and Lentils are high in fibre and foliate which help fight cancer.
Cows Ghee:  is an integral part of the Indian diet is rich in Conjugated Linoleic Acid, and scientists from the National Dairy Research Institute found that ghee from cow’s milk enhances the availability of those enzymes that are responsible for detoxification of cancer-causing substances.
Coconut oil: DHEA and Pregnenolone present in coconut oil are required to prevent cancer.
Flaxseeds: lowers breast cancer risk. It decreases a woman’s chance of getting breast cancer by 82 per cent.
In short let’s plan an Indian diet, which helps to retard free radicals that increase cancer cells. Have salads in afternoon and evening meals.
A vegetable made from leafy greens, lentils cooked in cow’s ghee or mustard oil with any of the above spices plus mint chutney and rotis made from barley or amaranth.

Squeeze lemon juice on everything. Garnish food with coriander and grated coconut. Toss sesame seeds, pumpkin seeds and flax seeds together dry roast and add rock salt or toss it in your salads and fruits."

Please leave comments if you want to read articles written by me on any specific topic.

Thank You.

Signing off until next time,

Naini Setalvad

Don't forget to keep eating healthy! :)

Hi friends,

Honouring Breast Cancer Awareness Month, try this recipe as it has ingredients that are particularly good for Breast health.

It can be part of your meal or eaten as a snack...

Another recipe with the same ingredients is 

Cauliflower Rice

Chop the tomato finely and toss with rock salt.

In a bowl, add grated coconut, peanuts, chilli paste, salt, lemon and coriander. Mix well.

Grate the cauliflower to look rice-like and sauté it in Ghee and Haldi for 2 minutes

Add the tomato, grated coconut, peanuts, chilli paste, salt, lemon and coriander mixture to the sautéed cauliflower mixture.

Garnish with coriander.

Can be served hot or room temperature

Do try it out and tell me!!

Please leave comments if you want to read articles written by me on any specific topic.

Thank You.

Signing off until next time,

Naini Setalvad

Don't forget to keep eating healthy!

MAKE VEGETABLES FROM VEGETABLES

Hi friends,

Here is an article that was published a while back in The Hans India and I thought I would share it with you.

Please leave comments if you want to read articles by me on any specific topic.

Thank You.

Signing off until next time,

Naini Setalvad

Don't forget to eating healthy!

Sophia College Talk

Hi friends,

"Motivation is what gets you started. Habit is what keeps you going."

I recently gave a talk at Sophia College on health & nutrition. I spoke about how important it is to incorporate healthy food in your daily diet.

This month is Breast Cancer Awareness month, and I wish to bring to your attention that it is important to get yourself and the ladies in the family checked up for Breast Cancer.

Prevention is better than cure.

Please leave comments if you want to read articles written by me on any specific topic.

Thank You.

Signing off until next time,

Naini Setalvad

Don’t forget to keep eating healthy!

GOLDEN GLOW SALAD - BOOSTS YOUR IMMUNITY

SWADESHI - THE LOST WISDOM

Hi friends, 

Hope you had a safe Gandhi Jayanti and a great weekend!!

Do read my article published in The Hans India Newspaper or check it out on their website here.

The full article that was published in The Hans India -

SWADESHI - THE LOST WISDOM

"Swadeshi and Ahimsa, the movements started by Mahatma Gandhi, embodied to the core that self reliance and non-violence are the key to living a satisfactory life. They inculcated the belief in people that they should live in relative harmony with their surroundings: living in their homesteads, weaving homespun clothes, eating homegrown food, using homemade goods and celebrating the fertility of the soil with many feasts. India was a home for organic food. 

Spiritual leaders learned the art of eating organic food and always insisted on eating it as it was Ahimsiak Ahaar produced in harmony with nature without killing innocent and useful animals or plants. Every Indian knew that an organic diet was just not about nutrition; it would reflect a key to spiritual balance. “Your nature is decided by the food you eat”- Bhagvad Gita.

Unfortunately, we now seem to need a stamp of approval from the Western world to ascertain that century old dietary practices that have been a part of the daily lifestyle in India are now the miracle diets of the world. 

Why should we wait for a Harvard, John Hopkins or Sloan Kettering Institute to give us a go ahead to eat organic produce, certain grains, herbs, spices and fats…for example, the traditional Cow’s Ghee (Clarified Butter), Haldi (Turmeric), Unpolished Basmati Rice, Flax Seeds, Tulsi (Basil), Curd (yogurt), Rajgira (Amaranth), Coconut, Jawar (Barley), or even Chai, which is intrinsically a part of our heritage?

For years now, the Indians have been blindly following the developed countries culture and forgetting our own. We could blame the British Invasion for the change in our food habits, but the problem is still very relevant to the current generation, who unfortunately, need an  endorsement  from  the Western world before they use ancient wisdom of Indian nutrition, which is on par and sometimes more powerful than any western dietary theory.

Why should it be necessary for us to wait for overseas nutritionists to tell us that Neem leaves are good for our skin or having a ‘Turmeric Latte’ or a ‘Turmeric pill’ will purify our blood, work as an anti-histamine, stop cancer cells from  multiplying or that  a “traditional  Indian  diet  is  associated  with  reduced risk for Alzheimer’s”  - also said by William M Grant from Sunlight, Nutrition and Health Research - when even the Rig Veda stressed on the benefits of these product much before these nutritionists were even born?” 

It’s about time that we believe our ancient medical texts. A customary Indian day begins with waking up and saying prayers while offering tulsi, fruits, coconuts and dry fruits to the Gods and consuming it as Prasad (offering) thereafter. 

It was a common practice for children to have turmeric milk and parents to have masala chai to begin the day and to eat regional and seasonal vegetables for lunch and dinner. An Indian meal has always been wholesome and organic, filled with untreated fruits, vegetables, grains and spices to give an all round healthy balanced diet. 

Let’s look at some of the world’s super foods which have been a common part of Indian households since eons.

Ghee (mentioned in Atharvana Veda 4-21-11 and 6), defined as ‘liquid gold’ by ‘Yoga Journal’ a well-known American magazine, is now very prominent in many western households because various Universities are ‘scientifically’ proving the positive outcomes of having Cow’s Ghee in your everyday food and Indian household on the other hand had removed Ghee from the kitchen, and now have suddenly woken up to it. Why is it that we Indians wish to believe these benefits only now, once the western world has confirmed its nutritious value? 

The Tulsi plant (mentioned in the ancient text of Brahma Vaivarta Purana, Prakriti Khanda, Ch 21 & 22), which people internationally are now talking about eating its leaf as being a stress reliever popping it in form of tablets or by adding it to tea. 

The Tulsi leaf in itself is packed with antioxidants which help in boosting immunity. Known to cure innumerable diseases it has anti-bacterial, anti-fungal property which helps in purifying the blood and keep skin and hair healthy and glowing. Moreover, the plant is being eaten to help breathe free.

The western world is now waking up to the benefits of Curd (mentioned in olden text the Rig Veda 6-48-18) and the probiotics it contains whereas it has been a part of Indian mythology – being Lord Krishna’s favourite food - and even a small child in India knows its part of a healthy diet. Pro - biotic yogurt is the most sought after product in our health quest and weight-obsessed market whereas a simple homemade Curd can give the same nutrients.

Flax seeds one of the highest sources of anti-oxidants having sources of Omega-3 and Omega-6 fatty acids has been used since centuries in India. Mahatma Gandhi himself said “Where ever flax seeds become a regular food item among the people, there will be better health”. So, why do we have to wait for a study published in the Journal of Clinical Cancer Research which states that consuming flax seeds helps in fighting breast, prostate, ovarian, and colon cancer when it was already being cultivated around 5000 BC and used along with food.

Unpolished Rice or Brown Rice (mentioned in Rig Veda chapters 7–10) currently consumed worldwide has been used in southern, eastern and coastal India where rice is a staple. Modern day nutritionists when mentioning this rice are stating that all the nutritional advantages become available in an easy to digest form and listening to these nutritionists, we Indians are now reverting back to eating rice like Basmati, which we have shunned, as it is the healthiest form of rice with low GI and has a high regard in Ayurveda as it has a cleansing effect for all body types.

Amaranth or Rajgira is a grain which is made from seed of a leafy green. It has the highest lysine and amino acid content of all grains. It has similar properties to quinoa but is smaller in size. Amaranth has now gained popularity in western cooking because it is gluten free, helps the body absorb calcium, build muscle, and produce energy well however it has been a staple in the Indian family for  centuries  and  a common food eaten during fasting (Upvas) season.

Barley has been cultivated since Vedic times. It is popularly known as the medicine of the heart. It is low in glycemic index, which helps in keeping you full for a long time, thereby preventing sugar fluctuations and binge eating. Today, it has been researched that Barley has very low gluten content and it lowers cholesterol and is excellent for diabetics. 

Coconut is now the new super food and its oil is now called the ‘miracle oil’. Well, for centuries it has been revered as the kalpavriksha (wish granting tree or tree of life) in India. In Ancient India, it was worshipped as one of Mother Nature’s most precious gift. It has been a very common ingredient in Indian Cuisine before Virgin Coconut Oil became the trend of health food followers. 

Tender coconut and its cream is a common drink, even sold on the roadside in India. Virgin Coconut oil in Southern India was the main medium of cooking and when they stopped using it, the rate of heart diseases increased. Mature coconuts have been used in dals, rasams, vegetables, salads and chutneys. 

We Indians always knew the secret to beating diseases; it was with our spices and herbs. Ayurveda, which is a traditional Hindu system of medicine, is based on the ideal balance in bodily systems and uses diet, herbal treatment, and yogic breathing. 

It has cured innumerable health problems from eons till today. I could write a thesis on the benefits of spices but let me mention a few of them and some of the benefits like Cinnamon reduces blood  sugar levels, Uric acid and Triglyceride, Cardamom is used as an anti-depressant, Cloves are used for pain relief, especially tooth pain, Ginger is used as a pain relief for  gastro and nausea. 

Black Pepper is the King of spices as it not only adds flavour to food but also helps in digestion and plays a role in treating colon, breast and lung cancer. No wonder the British came to India to take our spices, which are worth more than gold.

If I continue about all the ingredients I use day to day in Indian food, I could write a whole encyclopedia on how Indian food is a power house of nutrition. We should aim at making the dream of Mahatma’s Swadeshi Movement and the reality of our Prime Minister Narendra Modi’s ‘Make in India Project’ come true by going back to our old dietary practices. Let’s wake up and revive the lost wisdom of the ancient Indian knowledge of food and not wait for a stamp of approval from the western world.  

Be Indian Eat Indian."

Please leave comments if you want to read articles written by me on any specific topic.

Thank You.

Signing off until next time,

Naini Setalvad

Don't forget to keep eating healthy!