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The Different Types and Varieties of Rice

The Different Types and Varieties of Rice

Rice is usually divided into three general categories: long, medium and short grains. All have their special bites, textures, sizes and colours.

  • Long-grain rice, as the name denotes, is long and thin. It has a fluffy texture when cooked, and its grains remain separate. Parboiled rice is similar in appearance and texture to long-grain rice, but has been steamed and cooked before being milled.
  • Medium-grain rice is slightly shorter and fatter than the other types. It absorbs more liquid and has a creamier finish when cooked.
  • Short-grain rice is very short, and absorbs an immense amount of liquid during cooking, making the end result sticky and wet.

Primary Dietary Staple

At just under 400 calories for every lOOg in its raw state, rice is the main dietary staple of half the world’s population. From standard white grains to nutty-flavoured brown, to creamy risotto rice, to the exotic wild, rice offers something to tantalise most appetites.

  • American Longgrain: you’re bound to have this as a staple in your store-cupboard. American longgrain is the most commonly available rice, and a standard in the kitchen.
  • White Basmati: from the foothills of the Himalayas, this rice, with the bran taken out, is full of flavour and aroma. Serve with curries or other dishes which have a sauce to mingle with the rice.
  • Brown Basmati: the same as white basmati but with the bran left in. Use this like the white variety.
  • Carnaroli Rice: these tubby grains release starch as they cook, which is why Italian risotto is such a great comfort food.
  • Red Camargue Rice: this is French rice with a distinctive red colour and nutty flavour. It’s good when served with fish, meat or in salads.
  • Sushi Rice: this small, chubby Japanese grain is the perfect rice for making sushi because it gets so sticky when cooked.
  • Thai Fragrant: this is grown in the paddy fields of Thailand; it becomes fluffy when cooked and has a faint jasmine fragrance. It is delicious with any Thai dish.
  • Wild Rice: this is not true rice but an aquatic American grass. It must be cooked for longer, but the texture is satisfying and the nutty flavour is delicious. It is good mixed with white rice, but you can’t cook the two together. Cook them separately, starting the wild rice ahead of time, and then mix them together.

The highest consumption of rice per capita is in Myanmar (Burma), which is perhaps not surprising when you consider that Burma is smack in the middle of territory where rice cultivation most likely originated thousands of years ago. Radiocarbon dating of strata containing grains of rice found in south China indicates rice was cultivated as far back as 7,000 years ago. Researchers say that rice may have been indigenous to India and then moved eastward to Indochina and south-east Asia.

Rice is a Primary Dietary Staple It is amylose—a linear polymer of glucose—in cooked long-grain rice that causes it to seize up or harden when refrigerated. This is called retrogradation; the starch cells collapse, squeezing the moisture out and causing the realignment of the starch molecules. Much to the chagrin of the cook, the rice turns hard. Retrogradation cannot be avoided, but it can be reversed when the rice is reheated. Don’t keep cooked rice in the fridge for long. Cooked rice is one of the most common causes of food poisoning, brought about by the bacteria Bacillus Cereus, which develops when cooked rice is left too long in the fridge. Cooked rice should be cooled rapidly and stored in a clean, sealed container within an hour of cooking. Treat it like meat: no more than four days in the fridge.

Rice is gluten-free and easily digestible, making it a good choice for infants and people with wheat allergies or digestive problems. A half-cup of cooked white rice provides 82 calories; an equal amount of brown rice provides 89 calories.

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Posted in Health and Fitness Music, Arts, and Culture Travels and Journeys

Health is the Greatest of Life’s Gifts

Consciousness of Strength

Consciousness of Strength Health is relative. A wholesome person is one who lives with the consciousness of his strength. Morbidity consists in concentrating on our aches and pains. If there were enough energy at our disposal to balance our weakness, then we need not fear, for we then have sufficient strength to meet the commitments of living.

Let us be among those whose lives are determined by their strength rather than by their weakness.

It is filled with hopes and fears, and produces very trivial lasting or rich happiness. From thus we may learn, that if a man sees his solid image in a plain looking-glass, the part of the glass that reflects his prototype, is but one half as long and one half as broad as the man. We also exercise generousness to free others, to extend welfare and happiness to all beings, to in some way, as much as each one of us can, lessen the suffering in this world. The microscope, which magnifies small bodies to such vast bulks, is a tool of myriad use to philosophical system, since by it a new world is opened to the eye, of which humanity before never even suspected the creation.

Honor is Dearer Than Life Itself

Honor is Dearer Than Life Itself A little of this is essential to old men, and according to the constitution and erstwhile manner of life, more may be born without incommodiousness, or indeed with advantage.

If people insist that honor is dearer than life itself, what they really mean is that existence and well-being are as nothing compared with other people’s opinions. Of course, this may be only an exaggerated way of stating the prosaic truth that reputation, that is, the opinion others have of us, is indispensable if we are to make any progress in the world. It is called the steam engine, a simple machine by which the thrust of steam is made to answer all the purposes of the joined strength of hundreds. Jonathan Haidt writes about changing opinions in The Righteous Mind:

… The main way that we change our minds on moral issues is by interacting with other people. We are terrible at seeking evidence that challenges our own beliefs, but other people do us this favour, just as we are quite good at finding errors in other people’s beliefs. When discussions are hostile, the odds of change are slight. The elephant [one’s intuitions on the issue] leans away from the opponent, and the rider [the rational mind] works frantically to rebut the opponent’s charges.

But if there is affection, admiration, or a desire to please the other person, then the elephant leans [or is already leaning] toward that person and the rider tries to find the truth in the other person’s arguments. The elephant may not often change its direction in response to objection from its own rider, but it is easily steered by the mere presence of friendly elephants (that’s the social persuasion link in the social intuitionist model) or by good arguments given to it by the riders of those friendly elephants (that’s the reasoned persuasion link).

There are even times when we change our minds on our own, with no help from other people. Sometimes we have conflicting intuitions about something, as many people do about abortion and other controversial issues. Depending on which victim, which argument, or which friend you are thinking about at a given moment, you judgement may flip back and forth as if you were looking at a Neckar cube.

And finally, it is possible for people simply to reason their way to a moral conclusion that contradicts their initial intuitive judgement, although I believe this process is rare.

The second procession condenses commentary subject and engenders forms inside the cosmic circle; sets the countless worlds floating in the electric space, and infuses the stupid, blind life-principle into every form. It is said, in general terms, that an echo is a thoughtfulness of sound, striking against some object, as an image is reflected in a glass. It is to be inferred from this, that the health of ship companies depends in a great measure upon state of affairs within the power of officers, and upon them much more than the medical branch, the physical condition of the men depends, in as much as prevention is better than cure, and the art of physic is at best but imperfect.

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Posted in Health and Fitness

Pythagoras’s Philosophy of Vegetarianism

Pythagoras Advocating Vegetarianism (c. 1618-30) by Peter Paul Rubens

Vegetarianism is a conscious decision not to eat meat and other animal products.

Vegetarianism is the principled refusal to eat meat. The ancient Greek philosopher Pythagoras (c. 570-c. 495 BCE), who required members of his philosophical society to abstain from eating meat, is often viewed as the first important vegetarian. Before the word “vegetarian” was coined in the 1840s, non meat-eaters were often called “Pythagoreans.”

What is wrong with eating meat? Vegetarians have offered various criticisms for the practice, contending that eating meat is cruel (often, from the twentieth century onward, citing the methods of industrial meat production), unethical (often citing recent work in practical ethics, particularly by Peter Singer), unhealthy (often citing the fact that vegetarians tend to be less obese and less likely to die from ischemic heart disease), unnatural (often claiming, wrongly, that prehistoric humans subsisted on a vegetarian diet), environmentally unfriendly (often citing the relative inefficiency of meat production), and in conflict with the tenets of religious faith (sometimes citing reincarnation, as with the ancient Pythagoreans and several modern Hindu sects).

There are also different degrees of vegetarianism: for example, ovo vegetarians will eat eggs, lacto vegetarians will eat milk, and ovolacto vegetarians will eat eggs and milk, whereas vegans forego all products derived from animals and fruitarians furthermore forego all plant foods that involve killing the plant, eating only fruits, nuts, and seeds. Vegetarianism is typically associated with a similar refusal to use products derived from animals, such as leather and wool.

The modern vegetarian movement is dated to 1847, when the Vegetarian Society was founded in Great Britain. In Western countries, vegetarianism has been increasing since the 1960s, and due to continuing and intensifying ethical and environmental concerns, it is likely to flourish in the future.

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Posted in Philosophy and Wisdom

Breakfast of Champions: Dark Cocoa Almond Oats Topped with Espresso Yogurt

Breakfast of Champions: Dark Cocoa Almond Oats Topped with Espresso Yogurt

A key contributor to obesity in the United States is the rise in unwholesome eating habits, with particular prominence on skipping breakfast, which has been associated with overeating, weight gain, and obesity. It is presently indeterminate as to whether the daily consumption of breakfast could bring about better appetite control and energy intake regulation in adults.

For a speedy, make-ahead breakfast that’ll endure you through the work week, combine the following in a Tupperware or another covered container. Place this container in the fridge, and in the morning, you’ll have a creamy, no-cook oatmeal breakfast.

  • 2.5 cups of rolled oats
  • 2.5 cups of unsweetened almond milk
  • 5 tablespoons of cocoa powder
  • 5 tablespoons of maple syrup
  • 1.25 teaspoon of ground cinnamon
  • 0.25 tsp. of vanilla extract
  • A pinch of sea salt

For a topping, mix the following in another container till no lumps remain:

  • 1 cup of Greek yogurt,
  • 1 shot or about 2 ounces of espresso
  • 1 tablespoons of maple syrup

If you’d like a booster, add blueberries. They add vitamin C and other antioxidants to whatsoever you’re intending to eat.

This recipe brings out the richness of the dark cocoa by the espresso yogurt. In addition, the fiber and healthy fats will keep you filled and dynamic all morning.

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Posted in Health and Fitness

The Rise of the Fast Casual Restaurants

Fast Casual Restaurants - Mexican concepts

Fast Casual is the fastest growing segment of the restaurant industry. They bridge a gap in the market between fast-food restaurants and casual dining restaurants. The National Restaurant Association recently endorsed a group of 15 fast casual restaurant brand executives to its newly formed Fast Casual Industry Council and recognizes it as one of the fastest-growing segments of the restaurant industry today.

With a hybrid approach, fast casual restaurant chains such as Shake Shack, Nando’s chicken restaurants, Panera Bread, Noodles & Company, Qdoba Mexican Grill, Baja Fresh, and Chipotle Mexican Grill have been winning customers by offering the following enhancements.

  1. Food Quality: They promise “fresh” food, meaning at the very least not frozen or without as much processed ingredients. Chipotle also says it uses, where possible, meat from animals raised without hormones or antibiotics, and organic and locally grown vegetables. Chipotle is at the forefront of a consumer shift toward naturally-raised proteins and organic produce. Though more costly to source, these fresh ingredients are a key source of differentiation and pricing power.
  2. Service Type: They offer diners a high level of customization, such as choosing each ingredient in a sandwich, burrito or burger. This appeals to fussy eaters and those with allergies. The service is not always as quick as at a burger joint but, it seems, quick enough. Some fast-casual chains let diners order at their tables.
  3. The Rise of the Fast Casual Restaurants Menu Prices: They have clever pricing that lets can allow optimization of profits. They offer some dishes at around the same price as those at burger joints, but they seem to be better than McDonald’s at nudging diners towards pricier dishes and extras. Fast-casual chains typically manage to squeeze 40% more out of each diner’s wallet than fast-food joints do. For example, at Chipotle, the average customer spend per visit per restaurant in 2013 stood at $11.56, one of the highest in the fast casual segment, with a growth rate of 1% over the prior year.
  4. Atmosphere and Decor: They give each outlet or store a touch of distinctiveness. This distances them in the eyes of consumers from the “corporate” feel of burger chains. For instance, Nando’s is known to decorate its restaurants with South African art. Even if not technically in the fast casual category, a reinvigorated food and beverage menu and store redesigns have improved the Starbucks customer experience, penetrated new day parts, and improved unit-level productivity metrics.

Both fast casual and quick-service both provide food order and pick-up services from a counter, which vastly improves speed of service.

We forecast that the fast-casual restaurant category to outpace the broader restaurant industry over the next several years.

Fast-casual restaurant competition is intensifying, and switching costs are nonexistent. We estimate that Mexican concepts make up nearly one fourth of the $38 billion fast-casual industry in the U.S.

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Posted in Business and Strategy

The Hundred-Foot Journey: Book & Movie

The Hundred-Foot Journey Movie

While working as a foreign correspondent, journalist Richard C. Morais, now editor of quarterly Penta magazine published by Barron’s, often rose in the early in the morning to sink your teeth into his interest fiction writing. His persistence paid off when his first novel, The Hundred-Foot Journey, was published in 2010 and became an international bestseller. The novel narrates a touching tale of a boy of meager means from India who navigates continents and traverses cultures to develop into a three-star chef in Paris.

'The Hundred-Foot Journey: A Novel' by Richard C Morais (ISBN 1439165653) American chef, author, and television personality Anthony Bourdain praised the book, “Outstanding! A completely engaging human story heavily larded with the lushest, most high-test food porn since Zola. Easily the best novel ever set in the world of cooking —and absolutely thrilling from beginning to end. I wished it went on for another three hundred pages.”

Four years later, the book was made into a movie with screenplay by Steven Knight and direction by Lasse Hallstrom. The movie was produced by Steven Spielberg, Oprah Winfrey, and Juliet Blake and features Helen Mirren, Manish Dayal, and Om Puri.

I endorse the book and the movie; they will move you and renew in you a respect for people who keep trying until they get it right.

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Posted in Music, Arts, and Culture Travels and Journeys

Harland Sanders’ Cafe and Museum Celebrates the Entrepreneurial Spirit of Col. Sanders, founder of KFC—Amazing Unknown Destinations

Birthplace of Kentucky Fried Chicken - Harland Sanders Cafe and Museum

Logo of Kentucky Fried Chicken (KFC) with Col. Harland Sanders Col. Harland Sanders was a late bloomer. At age 40, he put his savings into a small gas station in Corbin, Kentucky. By age 65, Sanders’ fried chicken had developed a cult following. Then, a new highway came along and diverted most of the customers away. A few of them hung around, mostly to eat Sanders’ fried chicken. It was at this point that Sanders turned his cult into a franchise that eventually became the international fast food giant, Kentucky Fried Chicken (KFC.)

Harland Sanders liked to pressure-cook his chicken. He offered franchisees a handshake deal: he’d ship them his secret seasonings for fried chicken by train in return for a nickel for every bird cooked.

Harland Sanders Cafe and Museum Celebrates the Entrepreneurial Spirit of Col. Sanders, founder of KFC

Entrepreneurial Spirit of Col. Sanders, founder of KFC

Sentimentalists now flock to Col. Harland Sanders Cafe and Museum in Corbin, Kentucky, where Sanders’ original cafe has been restored, down to its battleship-gray floors. The museum features antique pieces furnishings from the home of Col. Sanders, glassware, old KFC boxes and bags, an old Cash Register, a unique Cigarette Machine—so many memories packed into one small museum!

Restoration of Col. Sanders' Original Kentucky Fried Chicken (KFC) Cafe

Getting to the Harland Sanders Cafe and Museum

Sight: Col. Harland Sanders Cafe and Museum
Location: Junction of US 25E and 25W
City: Corbin, KY [ map]
Phone: (606) 528-2163
Hours: Open Daily 10:00 AM to 10:00 PM

'Col. Harland Sanders: The Autobiography of the Original Celebrity Chef' by Colonel Harland Sanders (ISBN 0985543906)

Recommended Books about Kentucky Fried Chicken (KFC) and Col. Sanders

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Posted in Leaders and Innovators Travels and Journeys

Nuts Make Better Snacks and Promote Better Health

Nuts Make Better Snacks and Promote Better Health

Studies have determined that regular consumption of nuts might lead to a reduced risk of major chronic diseases, including heart and blood vessel disorders and Type 2 diabetes. These studies found that more often nuts were consumed, the less likely participants were to die of cancer, heart disease, and respiratory disease. Their death rate from any cause was lower during the years they were followed.

No, Nuts Are Not Fattening

Nuts Are Not Fattening Nuts are nutrient-rich sources of unsaturated fat and many nonfat constituents, viz., protein, fiber, plant sterols, small quantities copper and magnesium and other minerals. Nuts contain a reduced amount of cholesterol-increasing saturated fat than olive oil.

Studies have found that frequent nut consumers gained less weight than those who never ate nuts. Reasons:

  1. The fat, fiber, and protein in nuts suppress hunger between meals. Therefore, nut eaters may be less likely to snack.
  2. Your body may treat calories from nuts differently from those in other high-carbohydrate foods.
  3. Nut eaters are likely to be conscious of their health. Consequently, they might pursue a healthier lifestyle to burn more calories through exercise.

The Abundance of Nutrients in Nuts

Abundance of Nutrients in Nuts Botany teaches us that nuts contain provisions of biologically operational nutrients that could protect and promote health. Popular edible nuts are seeds contained in fruits and have the potential to germinate into a new plant. Nuts contain nutrients that support germination and initial growth. More specifically,

  • Some nuts, Walnuts for example, are particularly plentiful sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids.
  • Most nuts, and specially almonds, are good sources of vitamin E, an antioxidant.
  • Most nuts contain folic acid, selenium, magnesium, and several phytochemicals—these have antioxidant, anti-inflammatory or anticancer properties.
  • Peanuts and pistachios are rich in resveratrol, which is being investigated for possible anti-aging effects.
  • The dietary fiber in nuts could reduce cholesterol and improve blood sugar and weight control.
  • Pistachios are rich in arginine, which gives rise to nitric oxide, a substance that improves blood flow and can help counter erectile dysfunction.

How to Consume Nuts

  • Use peanut butter as the protein source in a sandwich, and replacing a cookie snack with a one-ounce serving of mixed nuts.
  • Add nuts to hot or cold cereals, salads, stir-fries, and desserts.
  • Dole out nuts wrapped up in a wholegrain tortilla or multi-grain flat bread for a protein- and fiber-rich snack.

If you are worried about the fat content in nuts, read this. Nuts are a nourishing way to fill you up, but they can be high in calories. You do not need to keep away from them totally; just regulate your eating. The fat that nuts contain is mostly healthy unsaturated fats, and most nuts contain beneficial plant sterols, fiber, protein, vitamin E and L-arginine. Since nuts are so easy to snack on, and even though they contain the “good fat,” keep your nut-eating to a handful at the most.

Add nuts to your diet for the sake of your health and longevity.

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Posted in Health and Fitness

Indian Food Menu on Carnival Cruise Lines: Vegetarian and Non-Vegetarian Dishes

Carnival Cruise Lines offer many wonderful and delicious food choices onboard. Carnival offers “taste of the nations” buffet during lunch featuring an international cuisine every day during lunch. We’ve seen Mexican, Caribbean, Italian, French, Chinese, Vietnamese, and Indian food on offer during lunch in addition to the regular offerings at the Lido buffets.

Contact Carnival guest services no less than two weeks before embarkation to request Indian vegetarian or non-vegetarian food. Indian food is a fairly popular choice, especially with the increasing popularity of cruising among tourists from South Asia and the United Kingdom. Also contributing is the emergence of Indian food emerging as the de facto national cuisine in England. For this reason, even if guests do not pre-book Indian vegetarian food, Carnival’s ships tend to stock up on constituents of Indian food.

Carnival Cruise’s Typical 5-Day Rotation of Vegetarian Indian Food

Carnival Cruise Indian Vegetarian Food: Aloo Shimla Mirch, Khumb Matar, Rajmah

Carnival Cruise Indian Vegetarian Food: Basmati Jeera Pulao, Raita, Achar, Papad, Kachumber

Carnival Cruise Indian Vegetarian Food: Day 1

Dinner on Day 1

  • Aloo Shimla Mirch: potatoes with green bell pepper
  • Khumb Matar Dahi Wale: mushroom and peas in yogurt sauce
  • Basmati Jeera Pulao: basmati rice with roasted cumin seasoning
  • Rajmah Raseela: red kidney beans in spicy gravy
  • Traditional Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Carnival Cruise Indian Vegetarian Food: Day 2: Aloo Baingan, Malai Kofta, Channa Dal, Matar Pulao

Dinner on Day 2

  • Aloo Baingan: potatoes with eggplant
  • Malai Kofta: fried cheese-balls in creamy gravy
  • Basmati Matar Pulao: basmati rice with stir-fried peas
  • Channa Dal Masala: spicy yellow split peas
  • Traditional Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Carnival Cruise Indian Vegetarian Food: Day 3: Boondi Kadi, Palak Paneer, Mattar Subzi, Basmati Rice

Dinner on Day 3

  • Boondi Kadi: fried chickpea pearls in thick chickpea-yoghurt gravy
  • Palak Paneer: spinach and Indian cheese
  • Basmati Safed Chawal: plain basmati rice
  • Sookhe Mattar Ki Subzi: green peas with spices
  • Traditional Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Carnival Cruise South Indian Vegetarian Food: Day 4: Beans Poriyal, Zucchini Kootu, Sambar, Dahi Bhath

Carnival Cruise South Indian Vegetarian Food: Day 4: Dahi Bhath Yoghurt Rice, Raita, Achar, Papad, Kachumber

Carnival Cruise South Indian Vegetarian Food: Day 4: Beans Poriyal, Zucchini Kootu, Sambar

Dinner on Day 4

  • Green Beans Poriyal: curry of green beans in South Indian-style
  • Zucchini Kootu: stew of zucchini and lentils in South Indian-style
  • Dahi Bhath: basmati rice in yogurt in South Indian-style
  • Sambar: vegetable stew with tamarind in South Indian-style
  • Traditional Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Carnival Cruise Indian Vegetarian Food: Day 5: Bhindi Masala, Aloo Matar, Onion Pulao, Chole Pindi

Carnival Cruise Indian Vegetarian Food: Day 5: Basmati Onion Pulao, Raita, Achar, Papad, Kachumber

Carnival Cruise Indian Vegetarian Food: Day 5: Bhindi Masala, Aloo Matar, Chole Pindi

Dinner on Day 5

  • Bhindi Masala: okra with spices
  • Jeera Aloo Matar: potatoes and peas garnished with cumin
  • Basmati Onion Pulao: basmati rice with glazed onions
  • Chole Pindi: chickpeas with spices
  • Traditional Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Carnival Cruise’s Typical 5-Day Rotation of Non-Vegetarian Indian Food

Carnival Cruise Indian Menu: 5 Day Cycle

Dinner on Day 1

  • Murg Dahiwala: chicken in yoghurt sauce
  • Aloo Shimla Mirch: potatoes with green bell pepper
  • Basmati Jeera Pulao: basmati rice with roasted cumin seasoning
  • Rajmah Raseela: red kidney beans in spicy gravy
  • Customary Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Dinner on Day 2

  • Aloo Baingan Baingan: potatoes with eggplant
  • Chicken Tariwala: chicken with spices
  • Basmati Matar Pulao: basmati rice with stir-fried peas
  • Channa Dal Masala: spicy yellow split peas
  • Customary Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Dinner on Day 3

  • Gosht Palak: spinach and (sheep) mutton curry
  • Boondi Kadi: fried chickpea pearls in thick chickpea-yoghurt gravy
  • Basmati Safed Chawal: plain basmati rice
  • Sookhe Mattar Ki Subzi: green peas with spices
  • Customary Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Carnival Cruise Dining Room

Dinner on Day 4

  • Chicken Chattinad: chicken cooked in Chettinad-style
  • Green Beans Poriyal: curry of green beans in South Indian-style
  • Dahi Bhath: basmati rice in yogurt in South Indian-style
  • Sambar: vegetable stew with tamarind in South Indian-style
  • Customary Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad

Dinner on Day 5

  • Goan Fish Curry: fish with spices cooked as in Goa-style
  • Bhindi Masala: okra with spices
  • Basmati Onion Pulao: basmati rice with glazed onions
  • Chole Pindi: chickpeas with spices
  • Customary Accompaniments: Raita (yoghurt relish), Achar (Indian pickle), Roasted Papad (crisps), and Kachumber Salad
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Posted in Travels and Journeys

Winter Superfoods

As the temperature dips, resist the urge to reach for an unhealthy snack. Take a pick from this list of healthy options instead.

Kale

Kale - Winter Superfoods Hailed as the ‘green of the moment’ and the ‘”it” green’, kale is the trendiest vegetable in town right now. In fact, this curly, leafy vegetable has become so famous that it has even collected some critics who’ve accused kale and its advocates as being “pretentious”.

Love it or hate it, kale is the undisputed powerhouse of Vitamin K. It helps in the prevention of various types of cancer, improves bone health and joint flexibility. The vitamin A in kale is great for improving vision and gives you glowing skin.

Nutritional Value of Kale

  • Nutrients: Vitamin K, Vitamin C, Vitamin A, Calcium, Fiber
  • Calories: 49 per 100 grams
  • Best Enjoyed: Try various versions of kale soups for a bowl of warm winter delight

Fennel Seeds

Fennel Seeds - Winter Superfoods Fennel seeds are stocked with many vital vitamins and minerals. It is effective in treating common winter complaints like cold, cough and a sore throat.

Fennel seeds are also effective in keeping degenerative neurological disorders at bay and fighting the signs of ageing because of its high content of antioxidants. The seeds also help relieve menstrual pain in women.

Nutritional Value of Fennel Seeds

  • Nutrients: Vitamin A, Vitamin C, Vitamin B-complex, Dietary fiber, Iron, Calcium
  • Calories: 7 per one teaspoon
  • Best Enjoyed: Boil fennel seeds and a teaspoon of honey in water for a cup of herbal tea.

Salmon

Salmon - Winter Superfoods Come winter and Vitamin D (or the sunshine vitamin) deficiency becomes a concern for many. Vitamin D is an essential nutrient which plays an important role in increasing the body’s immunity It also aids in strengthening the bones. If you’re not getting enough sun then make sure that you have some salmon which is one of the richest sources of this vitamin.

Nutritional Value of Salmon

  • Nutrients: Omega 3 fatty acids, Vitamin D
  • Calories: 200 per 100 grams
  • Best Enjoyed: Grilled salmon is the most popular and also the healthiest.

Butternut Squash

Butternut Squash - Winter Superfoods There are many different types of winter squash available in the market. Butternut squash, which is the pear shaped yellow variety, is just one among the healthiest of vegetables. Butternut squash contains high levels of folic acid that is especially good for pregnant women because the nutrient helps in the development of the baby’s brain.

Butternut squash is also a warehouse of beta carotene. The human body converts beta carotene into Vitamin A, which is an essential nutrient for healthy vision. It is also said to prevent breast cancer in women.

Nutritional Value of Butternut Squash

  • Nutrients: Vitamin A, Vitamin C, Dietary fiber, Folic acid, Potassium
  • Calories: 38 per 100 grams
  • Best Enjoyed: A bowl of thick warm squash soup makes for the perfect winter starter. Choose a squash that is heavy and still contains the stem.

Fenugreek

Fenugreek - Winter Superfoods Fenugreek has several health benefits for women. It increases milk production in lactating mothers, helps in elevating iron deficiency, and eases menopausal symptoms.

Fenugreek also makes for an excellent ingredient for home made face and hair masks and can be used to treat blackheads and blemishes and to cure hair fall and dandruff.

  • Nutrients: Vitamins, Potassium, Iron
  • Calories: 50 per 100 grams
  • Best Enjoyed: Fenugreek leaves can be used as seasoning in curries while fenugreek seeds can be used to prepare healthy herbal tea.

Kiwi Fruit

Kiwi Fruit - Winter Superfoods Kiwi is just the fruit you’re looking for if wrinkles and fine lines are causing you concern. Vitamin C plays a major role in collagen synthesis while Vitamin E fights against the formation of free radicals. These two processes together help in keeping the skin younger. Besides its potent beauty benefits, kiwi also provides several health advantages.

The high potassium level in kiwi helps stabilize the blood sugar level. The high amount of dietary fiber in kiwi acts as a detoxifying agent for the body, while Vitamin C plays the part of an immunity booster against several diseases. Enough reasons to stock the fridge with this super fruit this winter.

Nutritional Value of Kiwi Fruit

  • Nutrients: Vitamin C, Vitamin E, Folic acid, Dietary fiber, Potassium
  • Calories: 60 per 100 grams
  • Best Enjoyed: Piping hot kiwi pancakes for breakfast make for a healthy and delicious start to cold winter days.

Brazil Nuts

Brazil Nuts - Winter Superfoods For a strong immune boosting winter super food, look no further than Brazil nuts. These nuts are also called nature’s vitamin pill because of its many disease fighting properties. Brazil nuts are said to be the richest sources of selenium which gets converted into an effective antioxidant—selenoproteins—when consumed. Selenium reduces the risks of cancer and heart disease. Brazil nuts also have several beauty benefits.

Regular consumption of Brazil nuts imparts natural luster to the hair. These nuts also make for an excellent homemade exfoliater for the skin

Nutritional Value of Brazil Nuts

  • Nutrients: Selenium, Protein, Potassium, Dietary Fiber
  • Calories: 650 per 100 grams
  • Best Enjoyed: Since Brazil nuts contain very high levels of selenium (almost twice the recommended daily dose), eating them on a daily basis is not recommended. Instead, eat a couple of nuts once or twice a week.

Eggs

Eggs - Winter Superfoods Egg yolks maybe infamous for their high levels of cholesterol but if eaten within recommended limits, they can prove to be one of the healthiest foods. Protein, the body’s building block, is the hero nutrient in eggs. Eggs also contain the nutrient chlorine that can help prevent breast cancer.

  • Nutrients: Protein, Vitamin D Vitamin A, Zinc
  • Calories: 150 per 100 grams
  • Best Enjoyed: Whether you like them poached, boiled or sunny side up, eggs should form a healthy part of your breakfast. But avoid combining them with foods which are high in fat and cholesterol like bacon and butter.

Green Tea

Green Tea - Winter Superfoods Coffee’s nutrient-laden cousin, green tea is fast becoming the go-to health infusion for all. When it comes to the ideal beverage, experts say that green tea is second only to water. Regular consumption of green tea is known to protect against various types of cancer, including those of skin, breast and lungs.

Green tea relieves stress by keeping blood pressure in check. It also helps speed up the metabolic rate because of its antioxidant effects. Green tea is also known to boost immunity against diseases like influenza and flu.

Nutritional Value of Green Tea

  • Nutrients: Vitamin C, Vitamin B, Antioxidants
  • Calories: 2 per 100 milliliter
  • Best Consumed: Experts recommend drinking two to three cups a day after a meal.
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