Saturday, August 13, 2022

SALAD, VARIETY OF SALAD RECIPE

 VARIETY OF SALAD RECIPE


CRUNCHY SUMMER AVOCADO DIP


INGREDIENTS

4 - firm but ripe avocados

6 - radishes, trimmed and diced

1 cup - cherry or grape tomatoes, cut into quarters

1/4 cup - cilantro leaves, roughly chopped

2 cloves - garlic, minced

juice and zest of 1 orange

For Honey-Jalapeño Vinaigrette:

1 - jalapeño, stem and seeds removed, minced

1/3 cup - white balsamic vinegar

1/4 cup - good olive oil

2 T - honey

1/2 tsp. - kosher salt

1/2 tsp. - fresh ground pepper

1/2 tsp. - cumin

tortilla chips, for serving




DIRECTIONS

Halve and remove pits from the avocados. With the tip of the knife, 

dice the avocado by cutting the avocado into 5 slices in each direction 

taking care not to pierce the skin, scoop the avocado flesh into a medium 

bowl with a spoon. 

Repeat with each avocado half.

Add the diced radishes, grape tomatoes, cilantro, garlic, orange zest and juice. 

Gently fold together, taking care not to break up the avocado too much.

In a separate bowl, whisk all the Honey-Jalapeno Vinaigrette ingredients together

 and pour over the avocado mixture, gently toss to coat.

Serve immediately with fresh veggies and pita chips or tortilla chips.

TIP

Add chopped peel and eat shrimp to this salad for a light lunch with big flavor!


Chickpea Salad with Cucumber












This easy chickpea ,cucumber and cheese salad is ready in about 15 minutes! 

It's a great light lunch for two or a side dish for four.

The crunch from the cucumbers pairs beautifully with the creaminess of the chickpeas

 and cheese. It's rounded out with some lovely onion flavor from the slivered shallot ( Small Onion)

It's perfect for a day when you just don't want to turn on the stove and need something quick!



Ingredients for a Chickpea Salad

  • 1 (500 gm) can chickpeas, drained and rinsed
  • 5 small, Persian cucumbers, sliced into coins
  • 100gm of crumbled feta
  • 1 shallot, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper




















Instructions

  1. Combine the chickpeas, cucumbers, feta,
  2.  and shallot in a large bowl. Stir to combine. 
  3. Whisk together the olive oil, lemon juice, rock salt, 
  4. and black pepper in a small bowl. Pour across the chickpea 
  5. cucumber mixture. Toss to combine. 
  6. Serve immediately or store in the refrigerator. 

WHAT IS HONEY



 WHAT IS HONEY

Honey is a sweet, viscous food substance made by honey bees and some other bees. Bees produce honey from the sugary secretions of plants (floral nectar) or from secretions of other insects (such as honeydew), by regurgitation, enzymatic activity, and water evaporation. Honey bees store honey in wax structures called honeycombs, whereas stingless bees store honey in pots made of wax and resin.

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Friday, August 12, 2022

What is antioxidants, antioxidants and Free Radicals

 

What is antioxidants

Antioxidants are compounds that inhibit oxidation, a chemical reaction that can produce free radicals and chain reactions that may damage the cells of organisms. Antioxidants such as thiols or ascorbic acid may act to inhibit these reactions

In simple words antioxidants are molecules that fight free radicals in your body.

Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.

Your body has its own antioxidant defenses to keep free radicals in check.

However, antioxidants are also found in food, especially in fruits, vegetables, and other plant-based, whole foods. Several vitamins, such as vitamins E and C, are effective antioxidants.

Antioxidant preservatives also play a crucial role in food production by increasing shelf life.


  • What Are Free Radicals?

Free radicals are highly reactive and unstable molecules that are produced in the body naturally as a byproduct of normal metabolism, or by exposure to toxins in the environment such as tobacco smoke and ultraviolet light. Free radicals have a lifespan of only a fraction of a second, but during that time can damage DNA, sometimes resulting in mutations that can lead to various diseases, including heart disease and cancer. Antioxidants in the foods we eat can neutralize the unstable molecules, reducing the risk of damage.

HOW FREE RADICALS ARE PRODUCED

Exposure to carcinogens in our environment can also produce free radicals.

  • 1.Tobacco smoke
  • 2.Ultraviolet radiation
  • 3.Environmental and occupational substances and chemicals such as asbestos and vinyl chloride
  • 4.Some viruses
  • 5.Medical radiation
  • 6.Air pollution



Free radicals are constantly being formed in your body.

Without antioxidants, free radicals would cause serious harm very quickly, eventually resulting in death.

However, free radicals also serve important functions that are essential for health 

For example, your immune cells use free radicals to fight infections Trusted Source.

As a result, your body needs to maintain a certain balance of free radicals and antioxidants.

When free radicals outnumber antioxidants, it can lead to a state called oxidative stress.

Prolonged oxidative stress can damage your DNA and other important molecules in your body. Sometimes it even leads to cell death.

Damage to your DNA increases your risk of cancer, and some scientists have theorized that it plays a pivotal role in the aging process Trusted Source.

Several lifestyle, stress, and environmental factors are known to promote excessive free radical formation and oxidative stress, including:

Antioxidants and Free Radicals

Many of the phytochemicals (plant chemicals) in the foods we eat function as antioxidants. These nutrients function by inhibiting the formation of free radicals and may reduce the damage they would cause in the body. This is thought to be at least part of the reason why a diet rich in vegetables and fruits has been linked with a lower risk of many diseases.

Examples of antioxidants include vitamin E, vitamin A, beta-carotene, anthocyanidins (in berries), epigallacatechin-3-gallate (EGCG) in green tea, and many more.

Antioxidants are essential for the survival of all living things.

Your body generates its own antioxidants, such as the cellular antioxidant glutathione.

Plants and animals, as well as all other forms of life, have their own defenses against free radicals and oxidative damage.

Therefore, antioxidants are found in all whole foods of plant and animal origin.

Adequate antioxidant intake is important. In fact, your life depends on the intake of certain antioxidants — namely, vitamins C and E.

However, many other non-essential antioxidants occur in food. While they’re unnecessary for your body, they play an important role in general health.

The health benefits associated with a diet rich in plants is at least partially due to the variety of antioxidants they provide .

Berries, green tea, coffee, and dark chocolate are renowned for being good sources of antioxidants .

According to some studies, coffee is the single biggest source of antioxidants in the Western diet, but this is partly because the average individual doesn’t eat that many antioxidant-rich foods .

Meat products and fish also contain antioxidants, but to a lesser extent than fruits and vegetables .

Antioxidants can increase the shelf life of both natural and processed foods. Therefore, they’re frequently used as food additives. For instance, vitamin C is often added to processed foods to act as a preservative .

Food sources of Antioxidants

The best sources of antioxidants are plant-based foods, especially fruits and vegetables.

Foods that are particularly high in antioxidants are often referred to as a “superfood” or “functional food.”

To obtain some specific antioxidants, try to include the following in your diet:

Vitamin A: Dairy produce, eggs, and liver

Vitamin C: Most fruits and vegetables, especially berries, oranges, and bell peppers

Vitamin E: Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables

Beta-carotene: Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes

Lycopene: Pink and red fruits and vegetables, including tomatoes and watermelon

Lutein: Green, leafy vegetables, corn, papaya, and oranges

Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes

Other foods that are believed to be good sources of antioxidants include:

  • eggplants
  • legumes such as black beans or kidney beans
  • green and black teas
  • red grapes
  • dark chocolate
  • pomegranates
  • goji berries

Goji berries and many other food products that contain antioxidants are available to purchase online.

Foods with rich, vibrant colors often contain the most antioxidants.

The following foods are good sources of antioxidants. Click on each one to find out more about their health benefits and nutritional information:

  • blueberries
  • apples
  • broccoli
  • spinach
  • lentils
  • Pomegranates 

Effect of cooking

Cooking particular foods can either increase or decrease antioxidant levels.

Lycopene is the antioxidant that gives tomatoes their rich red color. When tomatoes are heat-treated, the lycopene becomes more bio-available (easier for our bodies to process and use).

However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process. Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw.

Dietary tips

The following tips could help increase your antioxidant intake:

  • Include a fruit or a vegetable every time you eat, meals and snacks included.
  • Have a cup of green or matcha tea every day.
  • Look at the colors on your plate. If your food is mostly brown or beige, the antioxidant levels are likely to be low. Add in foods with rich colors, such as kale, beets, and berries.
  • Use turmeric, cumin, oregano, ginger, clove, and cinnamon to spice up the flavor and antioxidant content of your meals.
  • Snack on nuts, seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt.

Or, try these healthy and delicious recipes developed by registered dietitians:

  • Cherry-almond smoothie
  • Spicy cinnamon-ginger roasted carrots
  • Roast beet and red quinoa salad with orange-beet balsamic vinaigrette
  • Carrot cake power smoothie
  • Chickpea, kale and cashew superfood soup
  • Spicy Thai lettuce wraps
  • Cure-all juice.

There is no set recommended daily allowance (RDA) for antioxidants, but a high intake of fresh plant-based produce is considered healthful.

T

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