Wednesday, January 24, 2018
Kavita Devgan(Nutritionist)

WARM UP FROM THE INSIDE

Children are often some of the most easy targets of seasonal changes. With the onset of winters, we have our expert Kavita Devgan give you some expert tips.

Winter is almost here, and along with the season change will come cold induced seasonal disorders like flu, cold and myriad respiratory issues. To keep them at bay, it is important to begin buffing up your body from inside by eating naturally warming foods. So, beginning now consciously add some naturally warming ingredients to your diet on a daily basis.

Switch to complex carbs: like brown rice, quinoa, and buckwheat. Score some allicin every day; eat two raw garlic cloves early in the morning and have raw onion with your meals; both have allicin, which boosts the circulation and warms the body naturally.

Add some warm crunch to your meals by snacking on nuts like walnuts, peanuts and almonds,  and by sprinkling seeds (like sunflower, pumpkin, sesame) on salads and soups.

Change the way you cook. Step up the use of whole spices like cloves, cumin and peppercorns in your curries, sprinkle some dried coconut flakes to dishes and have a lot of green leafy vegetables (saags); they are naturally warming.

Herbs Help. Add a tsp of ginger juice to your fresh fruit juice, sprinkle rosemary in the soups, use nutmeg liberally, add basil leaves, ginger shreds or a bit of cinnamon to morning cup of tea.

Also switch sugars: switch to honey instead of sugar for sweetening your tea/coffee/milk/ cereal, and eat dates for dessert.

Incorporate warm soups in your dinner menus. While soups don’t release mood boosting endorphins like chocolate, still these are a perfect remedy for sore moods. They make a delicious winter meal as they are warming and satisfying, plus are an an ideal comfort food. And who doesn’t need some TLC when the weather starts to get nasty.  And to further ensure that you keep the seasonal flu’s away, just make sure you add at least one of these each time – garlic, onion, or ginger. Garlic and onions are natural antibiotics and immunity boosters and ginger is fabulous digestive with super antiviral properties. Want to make it even more effective? Add some mushrooms, too. These promote the growth of white blood cells so make your body fighting fit.

End of the day it’s a good idea to have a tsp of turmeric with warm milk at bedtime, and finish all meals by chewing a bit of fennel.

Morning fix

Papaya Smoothie

Blend 2 cups papaya with a pinch of cardamom powder. Add 1/2 tsp lime juice, soaked 1 tbsp chia seeds and a pinch of salt.

The fix: Papaya warms the body by increasing the blood flow and improving circulation. And cinnamon protects against cold and cough.

Evening Fix

Ginger and carrot soup

Serves 2

1-tbsp olive oil

1/2-cup coarsely chopped onion

1/2 tbsp minced peeled fresh ginger

3/4th cup cooked pasta

1/2-tsp curry powder

1-cup carrots peeled and sliced ¼-inch thick

1/2-cup chicken broth / water

Salt and coarsely ground black pepper to taste

1 tbsp coarsely chopped fresh mint leaves, for garnish

Method:

Heat the oil in a large heavy pot over medium-low heat. Add the onion and ginger and cook until the onion is wilted, 10 minutes, stirring occasionally.

Add the curry powder and cook for 1-minute, stirring well.

Add the carrots and broth. Increase the heat and bring the broth to a boil. Reduce the heat and simmer uncovered until the carrots and pasta are tender, about 30 minutes.

Let the soup cool slightly, and then puree it in a food processor in small batches. Return the soup to the pot, add the pasta

Season to taste with salt and pepper and heat through.

Garnish with any fresh herb of your choice before serving.

The fix: Ginger is intrinsically warming and carrot nutrients are great t score to boost immunity during the winter months.