Tomato Sauce VS Mustard Sauce

*Tomato sauce*

Facts:

1. 1 tbsp = 15 calories

2. Tomato ketchup is one of the most versatile condiments worldwide and is used as an accompaniment with number of food items like fries,sandwiches, burgers and even on the side of steaks with veggies.

3. The sauce is packed with tomatoes, which are high in antioxidants that have been scientifically proven to protect against various types of cancers.

4. The unique flavonoid lycopene prevents skin damage from UV rays, and Zea-Xanthin, another flavonoid compound, protects the eyes from harmful ultra-violet rays.

5. Tomatoes are also a rich source of Vitamins A and C.

*Mustard sauce*

Facts:

1. 1 tbsp = 37 calories

2. The mustard seed is itself an excellent source of essential B-complex vitamins, which help regulates metabolism, enzyme synthesis and nervous system function. 

3. The vitamin B3 helps lower cholesterol. Mustard sauce is source of calcium, copper and iron.

4. American yellow mustard is pungent and is best used in dishes like hot dog or potato salad, the more mild Dijon mustard is ideal for delicate fish and salads, coarse wholegrain mustard is best to marinades and gravy 
for lamb or chicken dishes, and spicy English mustard compliments sausages.    

Nutritionist's pick

-" Anything that is commercially made, processed and uses additives or preservatives is never good for you". 

- When both tomato sauce and mustard sauce are user in small amounts, they offer neither nutritive value in that amount, nor pose a health threat. 

- TOMATO SAUCE is healthier, simply because it has vitamin C and other nutrients. 

Simple Amla/ Gooseberry Raita

Ingredients:

* 3 Amlas
* 2 Green chillies
* 1 small cup of grated coconut 
* 1 Cup curd, beaten.
* Salt to taste

For Seasoning:

* 1 tsp cooking oil
* 1/2 tsp mustard seeds
* 1 red chilli
* A pinch of asafoetida
* A few curry leaves & coriander chopped finely.

Method:

1. Boil amlas till they are soft. Allow them to cool and de-seed them.

2. Grind the de-seeded amla with green chillies and grated coconut.

3. Add beaten curd and salt. Mix it well. 

4. Prepare seasoning by heating oil in a pan and adding all the other ingredients. 

5. Add the seasoning to the curd mix. Serve cold

Goodness of Amla: 

1. It is packed with vitamin C, amla increases immunity and guards against common cold and nausea.

2. Several studies on cancer have indicated that amla slows down tumor growth.

3. Weight-watchers should love amla, as it helps burn fat, and, when mixed with turmeric can even help lower blood sugar. 

Herbs for Dry skin

DRY SKIN IS A SIGN THAT YOUR SKIN IS THIRSTY AND NEEDS GOOD NOURISHMENT.

1.Almond oil hydrates and soothes the skin.It helps restore moisture and relieves irritation, inflammation, and itching caused by dryness.

2.Cocoa butter is used in various body lotions and lip balms. cocoa butter's velvety texture and moisturizing properties have made it a popular ingredient. Rich in antioxidants, it soothes cracked and dry skin. 

3.Sunflower oil is rich in vitamins A,C,D and E and helps repair damaged skin and retain moisture.

4.Wheat Germ oil softens and rejuvenates the skin. Rich in antioxidants, it helps soothe irritation, relieves itching and promotes new cell growth.

5.Neem oil relieves dry skin and soothes itching, redness and irritation. It also helps prevent wrinkles and moisturizes dry skin.

6.Aloe vera is a natural UV inhibitor. It hydrates, softens and helps retain the skin's natural moisture.

7.Cucumber cools, refreshes and help maintain skin's moisture. It has healing and soothing properties which will help heal damaged skin.

8.Pumpkin seed oil is great for your skin as it contains fatty acids, Zinc, Vitamin E and Beta-carotene. The oil helps retain moisture and effectively hydrates dry skin.

9.Shea Butter improves skin elasticity and maintains the skin;s moisture balance and effectively moisturizes sensitive skin.

10. Grape seed oil possesses astringent properties, helping tighten and tone skin. Its ability to lock in moisture makes Grape seed oil extremely useful and effective as a skin moisturizer.

Punjabi Chaas( Buttermilk )

Ingredients:

- Butter milk 2 cups
- Coriander finely chopped 2 tbsp
- Cumin seeds 1 tbsp
- Ginger small piece ( skin peeled)
- Salt to taste
- Ice cubes

Method:

- whisk the butter milk and take out all the butter / fat that is formed on the top after whisking.
- Add cumin seeds, ginger and salt to the butter milk and blend for 10-15 seconds.
- Finally garnish with  coriander and serve chilled.

Facts about BUTTERMILK:(For 200 ML - 98 Calories)

1. It helps digestion and excellent coolant.

2. Buttermilk is rich in calcium and vitamin B complex, especially riboflavin, which is needed by the body for conversion of food into energy and for secretion of harmones.

3. PERFECT drink for those who are LACTOSE-INTOLERANT
.
4. Due to cooling property, consuming too much might cause sore throat or a common cold.

5. It can also cause acidity, if consumed in empty stomach.

6. Packed buttermilk contains too many preservatives.OPT for HOME-MADE chaas/buttermilk.

Simple Punjabi lassi (sweet yogurt drink).

Ingredients:

- 1 1/2 cup fresh thick creamy yogurt / curd chilled
- 1/4 cup milk
- 1/4 cup chilled water
- 2-3 tbsp sugar
- 1 cardamom (only seeds)
- ice cubes optional
- Blend all the ingredients in a blender for 10 -15 sec .
- Add more sugar if required.
- Serve chilled

Using the same ingredients you can make lassi with fresh fruits

Facts about LASSI:(For 200 ML - 158 calories)

1. Yogurt based drink is probiotic, and good bacteria that helps absorb vitamins, break down sugar and support immune system.

2. It helps boost immunity, and fight infection and fatigue.

3. It has cooling properties and thereby makes it easy to digest spicy food.

4. If you are LACTOSE-INTOLERANT( inability to digest lactose, it is a sugar found in milk), AVOID LASSI.

FACTS ABOUT COOKING OILS

1.OLIVE OIL

PROS:

- It contains the highest levels of polyphenol, a powerful anti-oxidant.
- olive oil raises good cholesterol (HDL) and lowering bad cholesterol (LDL).
- Olive oil is known to significantly lower your risk of having heart attack.

CONS:

- It is high in calories.
- consuming too much will lead to gain weight and obesity .


2.COCONUT OIL

PROS:

-It contains about 66 percent Medium Chain Fatty Acids(MCFA).
- MCFA have antiviral, antibacterial and anti fungal properties, and have the ability to boost the immune system.
- MCFA are good for digestion and stimulating the body's metabolism leading to weight loss.They also boosts energy levels.

- STUDIES HAVE SHOWN THAT POPULATIONS                                                                                  THAT EAT A LOT OF COCONUT ARE THE HEALTHIEST IN THE WORLD.

  CONS:
                                                                         
  - Even though it has some heart-friendly fatty acids (MYRISTIC), it has MORE heart-unfriendly fatty acids (LAURIC).
                                                                                                                                                 
  - IT IS A SATURATED FAT THAT NEEDS TO BE CONSUMED IN LIMITED QUANTITIES IN THE DIET.  
                                                                .
  - The fatty acids found in coconut oil are associated with  increased risk of heart attack/stroke.                                                                             

3.SESAME OIL

PROS:

- It reduces the high blood pressure,cholesterol  and improves the health of diabetes patients.
- High in polyunsaturated fat.
- Contains Vitamin E, Vitamin B6, Magnesium, Iron, Calcium and Copper.

CONS:

- Sesame oil doesn't have many negative qualities.
- It is loaded with of fats and calories.


4.RICEBRAN OIL

PROS:

- Rich in Vitamins C and Anti-oxidants.
- It improves Cardiovascular problem and lower cholesterol.
- It is filled with healthy fatty acids.
- THERE ARE LOTS OF HEALTH BENEFITS IN USING RICEBRAN OIL AND IT IS ONE OF THE WORLD'S HEALTHIEST AND MOST VERSATILE OIL OF ALL.

 CONS: 

- Ricebran oil doesn't have many negative qualities.
- It is fattening and relatively high in calories so use it moderately.